Workouts for March 6-10, 2017

***If you prefer a formatted version of these workouts see PDF at bottom of page***

Monday, March 6, 2017

Warm-up-
200 swim
100 kick
200 pull

Warm-up Set-
8 x 50 pull @ 55 or r=10
-breathe 3/5 by 50’s

Main Set-
4 x thru:
-1 x 400 swim @ 6:30 or r=30
descend times 1-4
-4 x 25 swim @ 30 or r=10
DPS (max. distance per stroke)
-extra 30 seconds rest

Cool-down-
100 choice

Total = 3000

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Tuesday, March 7, 2017

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
6 x 50 drill @ r=10 seconds
-1 each stroke + 2 choice

Main Set-
3 x thru:
-1 x 75 swim @ 1:30 or r=15
25 fly/25 back/25 breast
-1 x 75 free @ 1:30
25 easy/25 medium/25 fast
-1 x 75 swim @ 1:30 or r=15
25 fly/25 back/25 breast
-1 x 75 free @ 1:30
25 easy/25 medium/25 fast
-4 x 50 swim @ 1:00 or r=15
25 “stroke”/25 free
round 1 “stroke” = fly
round 2 “stroke” = back
round 3 “stroke” = breast
-extra 30 seconds rest

Cool-down-
100 swim

Total = 2500

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Wednesday, March 8, 2017

Warm-up-
300 swim

Warm-up Set-
4 x 50 @ r=10 seconds
-25 scull w/ free kick/25 swim

Main Set-
2 x thru:
-1 x 100 pull @ 1:45 or r=15
-1 x 200 swim @ 3:30 or r=30
-1 x 100 pull @ 1:45 or r=15
-1 x 300 swim @ 5:00 or r=30
-1 x 100 pull @ 1:45 or r=15
-1 x 400 swim @ 6:30 or r=30

Cool-down-
100 swim

Total = 3000

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Thursday, March 9, 2017

Warm-up-
400 swim

Warm-up Set-
4 x 100 pull @ 1:40 or r=10
-breathe 3/5 by 25’s

Stroke Set A-
4 x 75 “stroke” kick @ 1:45 or r=15
-descend times 1-4

Stroke Set B-
4 x 50 “stroke” drill @ 1:05 or r=15

Stroke Set C-
4 x 150 “stroke” swim @ 3:15 or r=30
-descend times 1-4

Stroke Set D-
4 x 75 “stroke” kick @ 1:45 or r=15
-descend times 1-4

Stroke Set E-
4 x 50 “stroke” drill @ 1:05 or r=15

Cool-down-
100 swim

Total = 2500

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Friday, March 10, 2017

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set A-
8 x 50 @ 1:05 or r=10
-25 drill/25 swim

Warm-up Set B-
12 x 25 swim @ 40 or r=10
-25 build/25 DPS (max. distance per stroke)

Main Set-
8 x 25 swim @ 40 or r=20
-25 easy/25 fast!

4 x 50 swim @ 1:10 or r=20
-50 easy/50 fast!/50 easy/50 fast!

1 x 200 swim or pull
-easy pace

4 x 50 swim @ 1:10 or r=20
-50 easy/50 fast!/50 easy/50 fast!

8 x 25 swim @ 40 or r=20
-25 easy/25 fast!

Cool-down-
200 swim

Total = 2500

March 6-10, 2017