WORKOUTS FOR MARCH 26-30, 2012

***IF YOU PREFER A FORMATTED VERSION OF THESE WORKOUTS, SEE PDF AT BOTTOM OF PAGE***

MONDAY:  DISTANCE FREE/PACE

WARM-UP-
200 swim, 2 x 50 swim @ r=10 seconds
200 kick, 2 x 50 kick @ r=10 seconds
200 pull, 2 x 50 pull @ r=10

WARM-UP SET-
12 x 25 @ r=5
-25 scull/25 pull

MAIN SET-

• 25 swim @ 30 or r=5

• 50 swim @ 60 or r=10

• 75 swim @ 1:30 or r=15

• 100 swim @ 1:50 or r=20

• 200 swim @ 3:30 or r=30

• 300 swim @ 5:00 or r=30

• 200 swim @ 3:30 or r=30

• 100 swim @ 1:50 or r=20

• 75 swim @ 1:30 or r=15

• 50 swim @ 60 or r=10

• 25 swim @ 30 or r=5

KICK SET-
200 kick:  every 2nd length fast
8 x 25 kick @ 40 or r=10
-25 easy/25 fast

COOL-DOWN-
200 choice

TOTAL = 3000

+++++++++++++++++++++++++

TUESDAY:  STROKE

WARM-UP-
200 swim
200 kick
200 pull

WARM-UP SET-
8 x 50 pull @ 1:10 or r=10
-25 breast/25 free

MAIN SET-
1 x 100 kick @ 2:30 or r=15
-stroke
2 x 100 @ 2:10 or r=20
-25 stroke drill/25 stroke swim
3 x 100 swim @ 2:00 or r=15
-50 stroke/50 free
2 x 100 @ 2:10 or r=20
-25 stroke drill/25 stroke swim
1 x 100 kick @ 2:30 or r=15
-stroke

FLY SET-
20 x 25 swim @ 40 or r=10
4 x thru:
-3 strokes fly, easy free
-4 strokes fly, easy free
-5 strokes fly, easy free
-all fly
-all free

COOL-DOWN-
100 choice

TOTAL = 2500

+++++++++++++++++++++++++

WEDNESDAY:  MIDDLE DISTANCE FREE/PACE

WARM-UP-
400 swim

PULL SET A-
4 x 100 pull @ 1:45 or r=15
-negative split

KICK SET-
400 kick:  every 3rd length fast!

PACE SET A-
8 x 50 swim @ 1:00 or r=15
-negative split, no breathing into finish

PACE SET B-
16 x 25 swim @ 30 or r=10
-25 easy/25 fast

PULL SET B-
400 pull:  breathe 3/5/7/3 by 100’s

PACE SET C-
8 x 50 swim @ 1:00 or r=15
-descend times 1-4, 5-8

COOL-DOWN-
200 choice

TOTAL = 3000

+++++++++++++++++++++++++

THURSDAY:  IM

WARM-UP-
200 swim
200 kick
200 pull

WARM-UP SET-
8 x 50 @ 1:10 or r=15
-25 drill/25 swim
-2 each stroke

MAIN SET-
1 x 200 IM @ 4:15 or r=45
-steady pace

2 x 100 IM @ 2:15 or r=30
-descend times 1-2

1 x 200 free @ 4:00 or r=45
-steady pace

2 x 100 free @ 1:45 or r=15
-descend times 1-2

Extra 60 seconds rest

1 x 200 IM @ 4:15 or r=45
-faster than previous 200 IM

1 x 200 free @ 4:00 or r=45
-faster than previous 200 free

1 x 100 IM @ 2:15 or r=30
-faster than 2nd 100 IM

1 x 100 free @ 1:45 or r=15
-faster than 2nd 100 free

COOL-DOWN-
100 choice

TOTAL = 2500

+++++++++++++++++++++++++

FRIDAY:  SPRINT FREE/SPEED

WARM-UP-
300 swim
200 kick
100 pull

WARM-UP SET-
8 x 50 @ 1:10 or r=20
1-4:  25 kick/25 swim
5-8:  25 drill/25 swim

MAIN SET-
6 x 200 swim @ 4:30 or r=60
Descend times 1-3, 4-6:

#1:  straight 200
#2:  r=15 @ 100 [subtract 15 sec’s to get time]
#3:  r=10 @ each 50 [subtract 30 sec’s to get time]

COOL-DOWN-
300 choice

TOTAL = 2500

+++++++++++++++++++++++++

March 26-30, 2012

WORKOUTS FOR MARCH 19-23, 2012

***IF YOU PREFER A FORMATTED VERSION OF THESE WORKOUTS, SEE PDF AT BOTTOM OF PAGE***

MONDAY:  DISTANCE FREE/PACE

WARM-UP-
200 swim
200 kick
200 pull

WARM-UP SET-
10 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

MAIN SET-
1000 swim:
-25 easy/25 fast
-50 easy/50 fast
-75 easy/75 fast
-100 easy/100 fast
-100 easy/100 fast
-75 easy/75 fast
-50 easy/50 fast
-25 easy/25 fast

DRILL SET-
5 x 100 @ 2:00 or r=15
#1/2:  25 single-arm free/25 swim
#3/4:  25 10-beat free/25 swim
#5:  25 catch-up free/25 swim

SPEED SET-
10 x 25 swim @ 30 or r=10
-25 easy/25 fast

COOL-DOWN-
150 choice

TOTAL = 3000

+++++++++++++++++++++++++

TUESDAY:  IM

WARM-UP-
400 choice

PULL SET-
8 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

WARM-UP SET-
12 x 25 @ 45 or r=10
-25 kick/25 drill/25 swim

IM SET A-
4 x through:
-25 back
-25 fly
-25 back
-25 breast
-75 free

IM SET B-
4 x through:
-1 x 50 swim @ 1:10 or r=15
[IM order]
-1 x 100 IM @ 2:15 or r=30

COOL-DOWN-
100 choice

TOTAL = 2500

+++++++++++++++++++++++++

WEDNESDAY:  MIDDLE DISTANCE FREE/PACE

WARM-UP-
400 choice

WARM-UP SET-
16 x 25 @ r=10
-25 scull/25 pull

MAIN SET-
2 x through:
-1 x 200 swim, moderate pace @ 3:30 or r=30
-2 x 100 swim, faster pace @ 1:45 or r=15
-4 x 50 swim, moderate pace @ 1:00 or r=15
-8 x 25 swim, faster pace @ 30 or r=10
-extra 60 seconds between rounds

KICK SET-
2 x 50 kick @ 1:35 or r=20
2 x 50 kick @ 1:30 or r=15
2 x 50 kick @ 1:25 or r=10
2 x 50 kick @ 1:20 or r=5

COOL-DOWN-
200 choice

TOTAL = 3000

+++++++++++++++++++++++++

THURSDAY:  STROKE

WARM-UP-
300 swim
200 kick

WARM-UP SET-
10 x 25 @ r=5
-25 scull/25 glide stroke

STROKE SET A-
10 x 50 @ 1:10 or r=15
Alternate:
-25 stroke drill/25 free
-25 free/25 stroke drill

STROKE SET B-
10 x 75 @ 1:50 or r=20
-25 stroke drill/25 stroke swim/25 free

KICK SET-
10 x 25 kick @ 45 or r=10
-choice of kick
-25 easy/25 fast

COOL-DOWN-
250 easy swim

TOTAL = 2500

+++++++++++++++++++++++++

FRIDAY:  SPRINT FREE/SPEED

WARM-UP-
4 x 75 [25 drill/50 swim] @ r=10
6 x 50 [25 kick/25 swim] @ r=10

WARM-UP SET-
12 x 25 @ r=5
-25 scull with flutter kick/25 build

MAIN SET-
3 x through:
-2 x 75 swim @ 1:40 or r=30
[50 DPS/25 build]
-2 x 50 swim @ 1:10 or r=20
[negative split]
-2 x 25 swim @ 30 or r=10
[fast]
-1 x 100 swim @ 3:00 or r=60
[easy]

COOL-DOWN-
400 choice

TOTAL = 2500

+++++++++++++++++++++++++

March 19-23, 2012

Workouts for March 12-16, 2012

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

Monday:  Distance Free/Pace

WARM-UP-
200 swim
200 kick
200 pull

WARM-UP SET-
8 x 25 scull with free kick @ r=5

MAIN SET-
1 x 400 swim or pull @ 6:30 or r=30
16 x 25 swim @ 30 or r=5
2 x 200 swim or pull @ 3:15 or r=15
8 x 50 swim @ 1:00 or r=15
4 x 100 swim or pull @ 1:40 or r=10

COOL-DOWN-
200 choice

TOTAL = 3000

+++++++++++++++++++++++++

Tuesday:  Stroke

WARM-UP-
200 swim
200 kick
200 pull

PULL SET-
4 x 150 pull @ 2:40 or r=20
-breathe 3/5/3 by 50’s

KICK SET-
4 x 100 kick @ 2:30 or r=20
-25 stroke/25 free

DRILL SET-
4 x 75 @ 1:40 or r=20
-25 stroke drill/25 stroke/25 free

STROKE SET A-
4 x 50 swim @ 1:05 or r=15
-25 stroke/25 free

STROKE SET B-
12 x 25 swim @ 45 or r=15
-stroke

COOL-DOWN-
100  choice

TOTAL = 2500

+++++++++++++++++++++++++

Wednesday:  Mid-Distance Free/Pace

WARM-UP-
600 choice

WARM-UP SET-
8 x 25 drill @ 40 or r=10
-25 10-beat free/25 catch-up free

MAIN SET-
1 x 400 swim or pull @ 7:00 or r=60
-moderate effort
4 x 100 swim @ 1:50 or r=20
-moderate-hard effort
1 x 300 swim or pull @ 5:15 or r=45
-moderate effort
3 x 100 swim @ 1:50 or r=20
-moderate-hard effort
1 x 200 swim or pull @ 3:30 or r=30
-moderate effort
2 x 100 swim @ 1:50 or r=20
-moderate-hard effort
1 x 100 swim or pull @ 1:45 or r=15
-moderate effort
1 x 100 swim @ 1:50 or r=20
-moderate-hard effort

COOL-DOWN-
200 choice

TOTAL = 3000

+++++++++++++++++++++++++

Thursday:  IM

WARM-UP-
400 swim

WARM-UP SET-
3 x through:
-4 x 50 [25 drill/25 build] @ 1:05 or r=15
[reverse IM order]
-1 x 100 free @ 2:00 or r=30
[1st 1/3 of each length underwater]

MAIN SET-
4 x through:
-3 x 75 swim @ 1:40 or r=20
[50 fly/25 back]
[50 back/25 breast]
[50 breast/25 free]
-1 x 25 easy @ 1:00 or r=30

COOL-DOWN-
200 choice

TOTAL = 2500

+++++++++++++++++++++++++

Friday:  Sprint Free/Speed

WARM-UP-
200 swim
200 kick
200 pull

WARM-UP SET-
8 x 75 @ 1:40 or r=15
-25 kick/25 drill/25 swim

STROKE COUNT SET-
12 x 25 swim @ 45 or r=15
#1:  relaxed pace, count strokes
#2:  faster pace, aim for same stroke count
#3:  fastest pace, aim for same stroke count

RECOVERY-
100 choice

MAIN SET-
4 x 25 swim [max. effort] @ r=20
1 x 200 swim [easy]
4 x 25 swim [max. effort] @ r=20
1 x 200 swim [easy]
4 x 25 swim [max. effort] @ r=20

COOL-DOWN-
200 choice

TOTAL = 2500

+++++++++++++++++++++++++

March 12-16, 2012

WORKOUTS FOR MARCH 5-9, 2012

***IF YOU PREFER A FORMATTED VERSION OF THESE WORKOUTS, SEE ATTACHED DOCUMENTS AT BOTTOM OF PAGE***

MONDAY:  DISTANCE FREE/PACE

WARM-UP-
600 choice

MAIN SET-
400 pull @ 6:30 or r=30

4 x 25 swim @ 40 or r=15
-faster-than-normal tempo

2 x 200 pull @ 3:20 or r=20

4 x 25 swim @ 40 or r=15
-faster-than-normal tempo

4 x 100 pull @ 1:45 or r=15

4 x 25 swim @ 40 or r=15
-faster-than-normal tempo

8 x 50 pull @ 55 or r=10

4 x 25 swim @ 40 or r=15
-faster-than-normal tempo

SPEED SET-
8 x 25 swim @ 30 or r=10
-25 easy/25 fast

COOL-DOWN-
200 swim

TOTAL = 3000

+++++++++++++++++++++++++

TUESDAY:  IM

WARM-UP-
200 swim
200 kick
200 pull

WARM-UP SET-
8 x 25 [25 scull/25 pull] @ r=5

IM SET A-
3 x through:
-25 fly @ 40 or r=10
-25 fly/25 back @ 1:10 or r=15
-25 fly/25 back/25 breast @ 1:40 or r=20
-100 IM @ 2:20 or r=30

RECOVERY-
100 choice

IM SET B-
3 x through:
-25 free @ 40 or r=10
-25 breast/25 free @ 1:10 or r=15
-25 back/25 breast/25 free @ 1:40 or r=20
-100 IM @ 2:20 or r=30

COOL-DOWN-
100 choice

TOTAL = 2500

+++++++++++++++++++++++++

WEDNESDAY:  MIDDLE DISTANCE FREE/PACE

WARM-UP-
400 swim

WARM-UP SET-
4 x through:
-25 kick @ 45 or r=10
-50 swim @ 1:00 or r=10

MAIN SET-
@ 20 seconds rest between swims:

25
50
75
100
125
150
175
200
300
200
175
150
125
100
75
50
25

COOL-DOWN-
200 choice

TOTAL = 3000

+++++++++++++++++++++++++

THURSDAY:  STROKE

WARM-UP-
200 swim
200 choice

MAIN SET-
4 x 200 swim @ 4:15 or r=40
-50 stroke/50 free/50 stroke/50 free

4 x 150 swim @ 3:05 or r=20
-50 free/50 stroke/50 free

4 x 100 swim @ 2:05 or r=20
-50 stroke/50 free

4 x 50 swim @ 1:00 or r=10
-25 stroke/25 free

COOL-DOWN-
100 choice

TOTAL = 2500

+++++++++++++++++++++++++

FRIDAY:  SPRINT FREE/SPEED

WARM-UP-
400 swim

MAIN SET-
4 x 100 kick @ 2:40 or r=20
-descend times 1-4

8 x 25 kick @ 50 or r=20
-full speed

4 x 100 pull @ 1:50 or r=20
-descend times 1-4

8 x 25 pull @ 45 or r=20
-full speed

4 x 100 swim @ 1:50 or r=20
-descend times 1-4

8 x 25 swim @ 45 or r=20
-full speed

COOL-DOWN-
300 choice

TOTAL = 2500

+++++++++++++++++++++++++

March 5-9, 2012

WORKOUTS FOR FEBRUARY 27 – MARCH 2, 2012

***IF YOU PREFER A FORMATTED VERSION OF THESE WORKOUTS, SEE ATTACHED DOCUMENTS AT BOTTOM OF PAGE***

MONDAY:  DISTANCE FREE/PACE

WARM-UP-
200 swim
200 kick
200 pull

WARM-UP SET-
8 x 25 kick @ r=10
-build each 25 to fast feet

MAIN SET-
4 x through:

400 swim @ 6:30 or r=30
-descend times 1-4

4 x 25 swim @ 30 or r=10
-fast tempo

extra 30 seconds rest

COOL-DOWN-
200 choice

TOTAL = 3000

+++++++++++++++++++++++++

TUESDAY:  STROKE

WARM-UP-
400 swim

PULL SET-
4 x 100 pull @ 1:45 or r=15
-breathe 3/5 by 25’s

KICK SET-
4 x 75 kick @ 2:00 or r=20
-build speed within each 75

DRILL SET-
4 x 50 stroke drill @ 1:10 or r=15

MAIN SET-
4 x 150 stroke @ 3:20 or r=30
-descend times 1-4

BREATH CONTROL SET-
4 x 25 swim @ 50 or r=20
-3, 2, 1, 0 breaths!

TURN SET-
400 swim:  fast in and out of turns, easy between

COOL-DOWN-
100 choice

TOTAL = 2500

+++++++++++++++++++++++++

WEDNESDAY:  MIDDLE DISTANCE FREE/PACE

WARM-UP-
300 swim
4 x 50 [25 scull with free kick/25 swim] @ r=10

MAIN SET-
2 x through:

100 pull @ 1:45 or r=15
200 swim @ 3:30 or r=30
100 pull @ 1:45 or r=15
300 swim @ 5:15 or r=45
100 pull @ 1:45 or r=15
400 swim @ 7:00 or r=60

COOL-DOWN-
100 choice

TOTAL = 3000

+++++++++++++++++++++++++

THURSDAY:  IM

WARM-UP-
300 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
-25 kick/25 drill/25 swim

IM SET A-
4 x through:
-25 back
-25 fly
-25 back
-25 breast
-75 free

IM SET B-
4 x through:
-1 x 50 swim @ 1:10 or r=15
1st round: fly
2nd round: back
3rd round: breast
4th round: free
-1 x 100 IM @ 2:20 or r=30

COOL-DOWN-
12 x 25 @ r=5
-1 x 25 scull with kick/2 x 25 swim

TOTAL = 2500

+++++++++++++++++++++++++

FRIDAY:  SPRINT FREE/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 @ 1:05 or r=10
-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
-fast pace

4 x 50 [25 drill/25 swim] @ 1:10 or r=20
-moderate pace

300 swim or pull
-easy pace

4 x 50 swim @ 1:30
-fast pace

4 x 25 drill @ 45 or r=15
-moderate pace

300 swim or pull
-easy pace

TOTAL = 2500

+++++++++++++++++++++++++

February 27 to March 2, 2012

WORKOUTS FOR FEBRUARY 20-24, 2012

***IF YOU PREFER A FORMATTED VERSION OF THESE WORKOUTS, SEE ATTACHED DOCUMENTS AT BOTTOM OF PAGE***

MONDAY:  DISTANCE FREE/PACE

WARM-UP-
300 swim
8 x 25 [drill/swim] @ r=10

MAIN SET-
600 swim or pull @ 10:00 or r=60
-moderate pace, remember time

400 swim @ 6:40 or r=40
-moderate pace, remember time

200 swim or pull @ 3:20 or r=20
-moderate pace, remember time

200 swim or pull @ 3:20 or r=20
-faster than previous 200

400 swim @ 6:40 or r=40
-faster than previous 400

600 swim or pull @ 10:00 or r=60
-faster than previous 600

COOL-DOWN-
100 choice

TOTAL = 3000

+++++++++++++++++++++++++

TUESDAY:  IM

WARM-UP-
200 swim
200 kick
200 pull

WARM-UP SET-
8 x 50 @ 1:10 or r=15
-25 kick/25 drill
-2 each stroke

MAIN SET-
4 x through:

100 IM @ 2:20 or r=30

3 x 50 swim @ 1:00 or r=10
-25 fly/25 back
-25 back/25 breast
-25 breast/25 free

1 x 100 easy freestyle @ 3:00 or r=60

COOL-DOWN-
100 swim

TOTAL = 2500

+++++++++++++++++++++++++

WEDNESDAY:  MIDDLE DISTANCE FREE/PACE

WARM-UP-
400 choice

WARM-UP SET-
8 x 25 @ r=5
-25 scull with free kick/25 swim

MAIN SET-
300 pull @ 5:00 or r=30
3 x 100 swim @ 1:40 or r=10

200 pull @ 3:30 or r=30
2 x 100 swim @ 1:35 or r=5

100 pull @ 1:45 or r=15
2 x 50 swim @ 50 or r=5

300 pull @ 5:00 or r=30
6 x 50 swim @ 55 or r=10

200 pull @ 3:30 or r=30
4 x 50 swim @ 50 or r=5

100 pull @ 1:45 or r=15
4 x 25 swim @ 25 or r=5

COOL-DOWN-
100 choice

TOTAL = 3100

+++++++++++++++++++++++++

THURSDAY:  STROKE

WARM-UP-
300 swim
6 x 50 [25 kick/25 drill] @ r=10

STROKE SET A-
8 x 25 @ 45 or r=10
-25 stroke kick/25 stroke swim

STROKE SET B-
8 x 50 @ 1:10 or r=15
-25 stroke drill/25 stroke swim

STROKE SET C-
8 x 75 swim @ 1:40 or r=20
-50 stroke/25 easy free

STROKE SET D-
8 x 50 swim @ 1:05 or r=15
-25 stroke/25 free

STROKE SET E-
8 x 25 build @ 40 or r=10
-stroke

COOL-DOWN-
100 choice

TOTAL = 2500

+++++++++++++++++++++++++

FRIDAY:  SPRINT FREE/SPEED

WARM-UP-
200 swim
200 kick
200 pull

PULL SET-
8 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

MAIN SET-
25 swim [hard effort] @ 40 or r=15
50 swim [negative split] @ 60 or r=15
75 swim [push last 25] @ 1:30 or r=15
100 swim [negative split] @ 2:00 or r=20
150 swim [push last 50] @ 2:30 or r=15
200 swim [easy effort] @ 4:00 or r=30
150 swim [push last 50] @ 2:30 or r=15
100 swim [negative split] @ 2:00 or r=20
75 swim [push last 25] @ 1:30 or r=15
50 swim [negative split] @ 60 or r=15
25 swim [hard effort] @ 40 or r=15

SPEED SET-
8 x 25 swim @ 40 or r=15
-25 easy/25 moderate-hard

COOL-DOWN-
300 choice

TOTAL = 2500

+++++++++++++++++++++++++
February 20-24, 2012

WORKOUTS FOR FEBRUARY 13-17, 2012

***IF YOU PREFER A FORMATTED VERSION OF THESE WORKOUTS, SEE ATTACHED DOCUMENTS AT BOTTOM OF PAGE***

MONDAY: DISTANCE FREE/PACE

WARM-UP-
200 swim
200 kick
200 pull

WARM-UP SET-
6 x 50 @ 1:00 or r=10
-25 10-beat freestyle/25 freestyle

MAIN SET-
50 kick @ 1:30 or r=20
200 swim @ 3:30 or r=30
300 pull @ 5:00 or r=30
50 kick @ 1:30 or r=20
200 swim @ 3:30 or r=30
400 pull @ 6:30 or r=30
50 kick @ 1:30 or r=20
200 swim @ 3:30 or r=30
500 pull @ 8:00 or r=30

COOL-DOWN-
6 x 25 freestyle @ 40 or r=10
-25 DPS/25 easy

TOTAL = 3000

+++++++++++++++++++++++++

TUESDAY: STROKE

WARM-UP-
400 choice

WARM-UP SET-
2 x through:
-2 x 50 [25 kick/25 swim] @ 1:10 or r=15
-4 x 25 [25 drill/25 swim] @ 40 or r=10

MAIN SET-
12 x 50 stroke @ 1:10 or r=15
-80% effort
-choose 1, 2, or 3 strokes

200 easy swim @ 4:30 or r=60

8 x 50 stroke @ 1:15 or r=20
-85% effort
-choose 1 or 2 strokes

200 easy swim @ 4:30 or r=60

4 x 50 stroke @ 1:20 or r=25
-90% effort
-choose 1 stroke

200 easy swim

COOL-DOWN-
8 x 25 [25 scull with free kick/25 swim] @ r=5

TOTAL = 2500

+++++++++++++++++++++++++

WEDNESDAY: MIDDLE DISTANCE FREE/PACE

WARM-UP-
300 swim
200 kick
100 swim

WARM-UP SET-
2 x through:
-2 x 50 free @ 60 or r=10
-4 x 25 drill @ 45 or r=15

MAIN SET-
2 x through:

3 x 250 swim @ 4:00 or r=15
-push the pace on even 50’s
-e.g., 50 easy/50 fast/50 easy/50 fast/50 easy

1 x 150 swim or pull @ 3:00 or r=30
-easy pace

COOL-DOWN-
200 pull
-breathe 3/5/3/3 by 50’s

TOTAL = 3000

+++++++++++++++++++++++++

THURSDAY: IM

WARM-UP-
400 swim
200 kick
8 x 25 [25 scull with kick/25 swim] @ r=5

MAIN SET-
16 x 25 swim @ 45 or r=15
-100 IM order

extra 60 seconds rest

8 x 50 swim @ 1:10 or r=20
-200 IM order

extra 60 seconds rest

4 x 100 IM @ 2:20 or r=30

extra 60 seconds rest

2 x 200 IM @ 4:30 or r=45

COOL-DOWN-
100 choice

TOTAL = 2500

+++++++++++++++++++++++++

FRIDAY: SPRINT FREE/SPEED

WARM-UP-
200 swim
stretch for 2 minutes
200 swim [mix of strokes]
stretch for 2 minutes
200 kick
stretch for 2 minutes

WARM-UP SET-
8 x 25 @ 40 or r=10
-25 drill/25 swim

MAIN SET-
3 x 150 freestyle @ 2:45 or r=30
-push pace on last 50
-push pace on middle 50
-push pace on first 50

6 x 50 stroke @ 1:10 or r=15
-descend times 1-3, 4-6

3 x 150 freestyle @ 2:45 or r=30
-push pace on first 50
-push pace on middle 50
-push pace on last 50

SPEED SET-
12 x 25 swim @ 45 or r=20
-25 easy/25 fast

COOL-DOWN-
200 swim

TOTAL = 2500

+++++++++++++++++++++++++

February 13 -17, 2012

WORKOUTS FOR FEBRUARY 6-10, 2012

***IF YOU PREFER A FORMATTED VERSION OF THESE WORKOUTS, SEE ATTACHED DOCUMENTS AT BOTTOM OF PAGE***

MONDAY:  DISTANCE FREE/PACE

WARM-UP-
300 swim
6 x 50 @ r=10
-25 scull with free kick/25 swim

MAIN SET-
2 x through:

200 pull @ 3:30 or r=30
-moderate pace

2 x 100 swim @ 1:45 or r=15
-build each to 800 race pace

4 x 50 swim @ 1:00 or r=15
-at 800 race pace

8 x 25 swim @ 30 or r=10
-at 400 race pace

extra 30 seconds rest

SPEED SET-
12 x 50 swim @ 1:10 or r=20
-fast in and out of turns!
-fast finish!

COOL-DOWN-
200 choice

TOTAL = 3000

+++++++++++++++++++++++++

TUESDAY:  IM

WARM-UP-
200 swim
200 kick
200 pull

WARM-UP SET-
8 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

MAIN SET-
12 x 75 @ 2:00 or r=30

-75 fly kick

-50 back kick/25 breast swim

-25 back kick/50 breast swim

-25 back swim/25 breast swim/25 free swim

IM SET B-
16 x 25 swim @ 45 or r=15
-100 IM order

COOL-DOWN-
200 choice

TOTAL = 2500

+++++++++++++++++++++++++

WEDNESDAY:  MIDDLE DISTANCE FREE/PACE

WARM-UP-
200 swim
200 kick
200 pull

MAIN SET-
3 x 100 pull @ 1:45 or r=15
-moderately-fast tempo

2 x 150 pull @ 2:30 or r=15
-moderate effort

1 x 300 pull @ 5:00 or r=30
-DPS

1 x 300 swim @ 5:00 or r=30
-DPS

2 x 150 swim @ 2:30 or r=15
-moderate effort

3 x 100 swim @ 1:45 or r=15
-moderately-fast tempo

SPEED SET-
16 x 25 swim @ 40 or r=15
-25 easy/25 fast

COOL-DOWN-
200 choice

TOTAL = 3000

+++++++++++++++++++++++++

THURSDAY:  STROKE

WARM-UP-
500 choice

WARM-UP SET-
6 x 50 @ 1:05 or r=15
-25 drill/25 build

MAIN SET-
3 x through [choose one stroke per round]:

1 x 100 swim @ 2:15 or r=30

2 x 75 swim @ 1:15 or r=20

3 x 50 kick @ 1:30 or r=15

4 x 25 swim @ 45 or r=15

COOL-DOWN-
8 x 25 swim @ r=10
-ascend times 1-8

TOTAL = 2500

+++++++++++++++++++++++++

FRIDAY:  SPRINT FREE/SPEED

WARM-UP-
200 swim
200 kick
200 pull

WARM-UP SET-
12 x 25 [25 scull/25 glide/25 pull] @ r=5 seconds

MAIN SPEED SET-
Tempo gets faster each set:

2 x 150 swim @ 3:00 or r=45
-moderate
-70% effort

4 x 75 swim @ 1:45 or r=30
-strong
-80% effort

12 x 25 swim @ 45 or r=20
-strong
-90% effort

KICK SET-
200 kick
4 x 50 kick @ 1:30 or r=15
-negative split

SPEED SET B-
12 x 25 swim @ 45 or r=15
-25 DPS/25 build/25 fast breakout

COOL-DOWN-
200 easy

TOTAL = 2700

+++++++++++++++++++++++++

February 6-10, 2012

WORKOUTS FOR JANUARY 23-27, 2012

***IF YOU PREFER A FORMATTED VERSION OF THESE WORKOUTS, SEE ATTACHED DOCUMENTS AT BOTTOM OF PAGE***

MONDAY:  DISTANCE FREE/PACE

WARM-UP-
200 swim, 2 x 50 swim @ r=10
200 kick, 2 x 50 kick @ r=10

WARM-UP SET-
12 x 25 @ r=5
-25 scull/25 pull

MAIN SET-
100 @ 1:40 or r=10

200 @ 3:20 or r=20

300 @  5:00 or r=30

400 @ 6:30 or r=30

300 @ 5:00 or r=30

200 @ 3:20 or r=20

100 @ 1:40 or r=10

KICK SET A-
200 kick

KICK SET B-
8 x 25 kick @ 45 or r=10

COOL-DOWN-
100 swim

TOTAL = 3000

+++++++++++++++++++++++++

TUESDAY:  STROKE

WARM-UP-
600 choice

MAIN SET-
1 x 100 kick @ 2:30 or r=20

2 x 100 [25 drill/25 swim] @ 2:00 or r=20

3 x 100 swim @ 2:10 or r=20
-25 stroke/25 free

4 x 100 pull @ 1:45 or r=15

3 x 100 swim @ 2:10 or r=20
-50 stroke/50 free

2 x 100 [50 drill/50 swim] @ 2:00 or r=20

1 x 100 kick @ 2:30 or r=20

FLY SET-
20 x 25 swim @ 40 or r=15
4 x through:
-3 strokes fly, freestyle
-4 strokes fly, freestyle
-5 strokes fly, freestyle
-all fly
-all freestyle

COOL-DOWN-
100 swim

TOTAL = 2500

+++++++++++++++++++++++++

WEDNESDAY:  MIDDLE DISTANCE FREE/PACE

WARM-UP-
400 choice

MAIN SET-
1 x 400 pull @ 7:00 or r=60
-breathe 3/5/3/5 by 100’s

4 x 50 kick @ 1:30 or r=15
-descend times 1-4

2 x 200 swim @ 3:30 or r=30
-push 3rd 50 in each 200

2 x 100 kick @ 3:00 or r=20
-push 3rd 25 of each 100

4 x 100 pull @ 1:45 or r=15
-descend times 1-4

1 x 200 kick @ 5:00 or r=30
-push 3rd 50

8 x 50 swim @ 55 or r=10
-negative split

SPEED SET-
8 x 25 from center of pool @ 45
-fast turns!

COOL-DOWN-
200 choice

TOTAL = 3000

+++++++++++++++++++++++++

THURSDAY:  STROKE AND/OR IM

WARM-UP-
200 swim
200 kick
200 pull

MAIN SET-
300 pull @ 5:00 or r=30
-breathe 3/5/3 by 100’s

2 x 150 swim  @ 3:10 or r=20
-50 back/50 breast/50 free

3 x 100 pull @ 2:15 or r=20
-25 breast/25 free/25 breast/25 free

6 x 50 kick @ 1:30 or r=15
-2 fly
-2 back
-2 breast

IM SET-
20 x 25 swim @ 40 or r=10
-100 IM order

COOL-DOWN-
200 choice

TOTAL = 2500

+++++++++++++++++++++++++

FRIDAY:  SPRINT FREE/SPEED

WARM-UP-
300 swim
200 kick
100 pull

WARM-UP SET-
8 x 50 @ 1:10 or r=20
-1-4:  25 kick/25 swim
-5-8:  25 drill/25 swim

SPEED SET A-
3 x 200 swim @ 4:00 or r=60
#1:  straight 200
#2:  broken 15 seconds at 100 [subtract 15 seconds to get time]
#3:  broken 10 seconds at each 50 [subtract 30 seconds to get time]

RECOVERY SET-
6 x 50 pull or swim @ r=10

SPEED SET B-
3 x 100 swim @ 2:30 or r=60
#1: straight 100
#2:  broken 15 seconds at 50 [subtract 15 seconds to get time
#3:  broken 10 seconds at each 25 [subtract 30 seconds to get time]

COOL-DOWN-
300 choice

TOTAL = 2500

+++++++++++++++++++++++++

1 23 2012_distance_free_pace

1 24 2012_stroke

1 25 2012_mid_distance_free_pace

1 26 2012_stroke_IM

1 27 2012_sprint_free_speed