Workouts for March 20-24, 2017

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

Monday:  Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 25 kick @ r=10
-build each 25

Main Set-
3 x thru:
-1 x 100 pull @ 1:40 or r=10
-1 x 150 swim @ 2:30 or r=15
-1 x 200 pull @ 3:20 or r=20
-1 x 150 swim @ 2:30 or r=15
-1 x 100 pull @ 2:00 or r=30

Cool-down-
100 choice

Total = 3000

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Tuesday:  IM

Warm-up-
400 choice

Warm-up Set A-
6 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

Warm-up Set B-
12 x 25 @ 45 or r=10
4 x thru:
-25 kick
-25 drill
-25 swim

IM Set A-
3 x thru:
-25 fly @ 40 or r=10
-25 fly/25 back @ 1:00 or r=10
-25 fly/25 back/25 breast @ 1:30 or r=15
-100 IM @ 2:00 or r=20
-25 back/25 breast/25 free @ 1:30 or r=15
-25 breast/25 free @ 1:00 or r=10
-25 free @ 1:00 or r=30

Cool-down-
12 x 25 @ r=5
4 x thru:
-1 x 25 scull with kick
-2 x 25 swim

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
300 swim
4 x 50 @ r=10
-25 scull with free kick/25 swim

Main Set-
2 x thru:
-1 x 100 pull @ 1:45 or r=15
paddles, buoy, band
-1 x 200 swim @ 3:30 or r=30
negative split
-1 x 100 pull @ 1:45 or r=15
paddles, buoy, band
-2 x 100 swim @ 1:45 or r=15
descend times 1-2
-1 x 100 pull @ 1:45 or r=15
paddles, buoy, band
-4 x 50 swim @ 1:00 or r=15
descend times 1-4
-1 x 100 pull @ 1:45 or r=15
paddles, buoy, band
-8 x 25 swim @ 40 or r=10
12 1/2 scull/12 1/2 sprint (no breathing)
-extra 30 seconds rest

Cool-down-
100 choice

Total = 3000

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Thursday:  Stroke

Warm-up-
400 swim

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

Kick Set A-
4 x 75 “stroke” kick @ 2:00 or r=20
-build speed within each 75

Stroke Set A-
8 x 50 “stroke” drill @ 1:10 or r=15

Stroke Set B-
4 x 150 “stroke” swim @ 3:20 or r=30
-descend times 1-4

Kick Set B-
4 x 75 “stroke” kick @ 2:00 or r=20
-descend times 1-4

Cool-down-
100 choice

Total = 2500

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Friday:  Speed

Warm-up-
-200 swim
-stretch for 2 minutes
-200 swim (mix of strokes)
-stretch for 2 minutes
-200 kick (mix of strokes)
-stretch for 2 minutes

Warm-up Set A-
8 x 50 @ 1:00 or r=10-15
-25 drill/25 swim

Warm-up Set B-
12 x 25 swim @ 40 or r=10
-build

Main Set-
-4 x 25 swim @ 1:00 or r=45
100 race pace
-4 x 50 (25 drill/25 swim) @ 1:10 or r=20
moderate pace
-1 x 300 swim or pull @ 5:30 or r=60
easy pace
-4 x 50 swim @ 1:30 or r=45
200 race pace
-4 x 25 drill @ 45 or r=15
moderate pace
-1 x 300 swim or pull
easy pace

Total = 2500

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March 20-24, 2017