Workouts for May 14-18, 2012

***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

Pull Set-
11 x 50 pull @ 55 or r=10

• 1-3:  4 breaths each 25
• 4-7:  3 breaths each 25
• 8-10:  2 breaths each 25
• 11:  1 breath each 25

Main Set-
Davis Mile:  Broken 1650
Subtract 2½ minutes to get time

• 11 lengths (275) @ r=20
• 10 lengths (250) @ r=20
• 9 lengths (225) @ r=20
• 8 lengths (200) @ r=15
• 7 lengths (175) @ r=15
• 6 lengths (150) @ r=15
• 5 lengths (125) @ r=15
• 4 lengths (100) @ r=10
• 3 lengths (75) @ r=10
• 2 lengths (50) @ r=10
• 1 length (25)

Cool-down-
200 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
300 swim
200 IM kick
100 IM drill
8 x 25 swim @ r=10
-build

Main IM Set-

• 1 x 300 IM @ 5:30 or r=45
• 4 x 50 fly @ 1:10 or r=20
• 1 x 200 IM @ 4:00 or r=30
• 4 x 50 back @ 1:10 or r=20
• 1 x 100 IM @ 2:15 or r=30
• 4 x 50 breast @ 1:10 or r=15

IM Set B-
12 x 25 swim @ 40 or r=10
-100 IM order

Cool-down-
200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim, 200 kick, 200 pull

Warm-up Set-
12 x 50 @ 1:10 or r=15
-25 10-beat free/25 free
-50 corkscrew [4 strokes free, 5 strokes back]
-25 10-beat back/25 back

Main Set-
2 x through:

200 should be faster than 200 split of 300
100 should be faster than 100 split of 200
50 should be faster than 50 split of 100

• 300 swim @ 5:00 or r=30
• 200 swim @ 3:30 or r=30
• 100 swim @ 1:45 or r=15
• 50 swim @ 1:15 or r=30

Speed Set-
12 x 25 @ 40 or r=15
-12.5 easy/12.5 fast
-12.5 fast/12.5 easy

Cool-down-
200 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
6 x [50 swim, 25 drill, 25 kick]

Stroke Set A-
6 x 50 stroke @ 1:10 or r=15
-25 drill/25 swim

Stroke Set B-
12 x 25 stroke @ 45 or r=15
-½ length scull/½ length swim
-½ length swim/½ length scull

Pull Set-
800 pull:  breathe 3/5/7/5 by 50’s

Stroke Set C-
12 x 25 swim @ 45 or r=15
-25 stroke/25 choice

Cool-down-
200 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
400 swim

Main Set-
2 x through:

• 200 swim @ 3:30 or r=30
  • negative split
• 2 x 100 pull @ 1:45 or r=15
  • moderate effort, breathe 3/5 by 25’s
• 4 x 50 kick @ 1:30 or r=15
  • negative split
• 8 x 25 stroke @ 45 or r=20
  • moderate – hard effort
• extra 30 seconds rest

Speed Set-
16 x 25 @ 40 or r=10-15
-25 easy/25 fast

Cool-down-
100 swim

Total = 2500

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

May 14-18, 2012

Workouts for May 7-11, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
300 choice

Warm-up Set-
4 x 50 @ r=10
-25 drill/25 swim

Main Set-

• 4 x 150 swim @ 2:30 or r=15
  • build pace in each 150
• extra 30 seconds rest
• 1 x 600 swim @ 10:00 or r=60
  • negative split
• 3 x 200 pull @ 3:20 or r=20
  • breathe 3/5/3/5 by 50’s
  • moderate pace
• 2 x 300 swim @ 4:30 or r=30
  • descend times 1-2
  • pace should be faster than 600 pace

Cool-down-
100 choice

Total = 3000

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

Tuesday:  Stroke

Warm-up-
600 choice

Warm-up Set-
2 x through:
-4 x 25 kick @ 45 or r=10
-4 x 75 swim @ 1:30 or r=15

Stroke Set A-
12 x 50 @ 1:10 or r=15
Alternate:
-12.5 scull with flutter kick/12.5 breast/25 free
-12.5 scull with flutter kick/12.5 fly/25 free

Stroke Set B-
12 x 25 stroke @ 45 or r=15
-25 drill/25 swim

Cool-down-
200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
4 x 50 [25 drill/25 swim] @ r=10
4 x 25 [25 scull/25 glide stroke] @ r=5
4 x 25 build @ r=10

Main Set-

• 1 x 400 pull or swim @ 7:00 or r=60
  • moderate pace
• 4 x 100 swim @ 1:45 or r=15
  • negative split
• 1 x 300 pull or swim @ 5:15 or r=45
  • moderate pace
• 4 x 75 swim @ 1:30 or r=15
  • build
• 1 x 200 pull or swim @ 3:30 or r=30
  • moderate pace
• 4 x 50 swim @ 1:00 or r=15
  • negative split
• 1 x 100 pull or swim @ 2:00 or r=30
  • moderate pace
• 4 x 25 swim @ 40 or r=15
  • fast

Cool-down-
200 choice

Total = 3000

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

Thursday:  IM

Warm-up-
200 swim, 200 kick, 200 pull

Warm-up Set-
8 x 25 drill @ r=10
-2 of each stroke

Stroke Set A-
8 x 75 @ 2:00 or r=15-30
Choose 1 or 2 strokes:

• 75 kick
• 50 kick/25 swim
• 25 kick/50 swim
• 75 swim
• 75 swim
• 50 swim/25 kick
• 25 swim/50 kick
• 75 kick

Stroke Set B-
12 x 50 swim @ 1:10 or r=15
-25 back/25 breast

Stroke Set C-
12 x 25 swim @ 45 or r=15
-100 IM order

Cool-down-
200 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
200 swim, 200 kick, 200 pull

Warm-up Set-
4 x 75 @ r=15
-25 kick/25 drill/25 swim

Stroke Count Set A-
12 x 50 swim @ 1:10 or r=20
Stroke count set, each set is 3 x 50:

• #1: relaxed pace, count # of strokes
• #2: 200 race pace, maintain same # of strokes
• #3: max. speed, maintain same # of strokes

Pull Set-
300 pull:  breathe 3/5/3 by 100’s

Stroke Count Set B-
12 x 25 swim @ 45 or r=15
Stroke count set, each set is 3 x 25:

• #1: relaxed pace, count # of strokes
• #2: 200 race pace, maintain same # of strokes
• #3: max. speed, maintain same # of strokes

Cool-down-
4 x [25 scull/25 glide stroke/25 pull]

Total = 2500

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

May 7-11, 2012

Workouts for April 30 – May 4, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
400 swim
200 kick

Main Set-

• 1 x 400 pull @ 7:00 or r=60
• 4 x 100 swim @ 1:45 or r=15
• 1 x 300 pull @ 5:15 or r=45
• 4 x 75 swim @ 1:30 or r=15
• 1 x 200 pull @ 3:30 or r=30
• 4 x 50 swim @ 55 or r=10
• 1 x 100 pull @ 1:45 or r=15
• 4 x 25 swim @ 30 or r=10

Speed Set-
12 x 25 swim @ 30 or r=10
-25 easy/25 fast

Cool-down-
100 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
500 choice

Warm-up Set-
2 x through:

• 4 x 25 fly kick @ 45 or r=10
  • 1st 12.5 underwater
• 2 x 50 choice kick @ 1:30 or r=15

Main Set-
2 x through:

• 4 x 50 pull @ 1:00 or r=15
  • breathe 3/5 by 25’s

• 4 x 50 drill @ 1:10 or r=15
  • IM order

• 4 x 75 swim @ 1:45 or r=20
  • #1:  50 fly “long & strong”/25 back “fast”
  • #2:  50 back “long & strong”/25 breast “fast”
  • #3:  50 breast “long & strong”/25 free “fast”
  • #4:  50 free “long & strong”/25 fly “fast”

• extra 30 seconds between rounds

Cool-down-
200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/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-

• 25 @ 30 or r=5
• 50 @ 50 or r=5
• 75 @ 1:20 or r=10
• 100 @ 1:40 or r=10
• 200 @ 3:20 or r=20
• 300 @ 5:00 or r=30
• 400 @ 6:40 or r=40
• 300 @ 5:00 or r=30
• 200 @ 3:20 or r=20
• 100 @ 1:40 or r=10
• 75 @ 1:20 or r=10
• 50 @ 50 or r=5
• 25 @ 30 or r=5

Cool-down-
200:  25 scull with free kick/25 swim

Total = 3000

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

Thursday:  Stroke

Warm-up-
400 swim

Warm-up Set-
12 x 25 pull @ 30 or r=5

Stroke Set A-
Stroke #1 (choose one stroke):

• 400 @ 8:00 or r=60
  • alternate:  50 stroke drill/50 free
• 4 x 50 kick @ 1:30 or r=10
  • stroke #1
• 4 x 25 swim @ 40 or r=10
  • stroke #1

Stroke Set B-
Stroke #2 (choose another stroke):

• 400 @ 8:00 or r=60
  • alternate:  50 stroke drill/50 free
• 4 x 50 kick @ 1:30 or r=10
  • stroke #2
• 4 x 25 swim @ 40 or r=10
  • stroke #2

Pull Set-
12 x 25 pull @ 30 or r=5

Cool-down-
100 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
300 swim
300 pull

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

Warm-up Set B-
4 x 75 @ r=15
-50 kick/25 swim DPS

Speed/Pace Set-
800 swim:

• 25 easy/25 fast
• 50 easy/50 fast
• 75 easy/75 fast
• 100 easy/100 fast
• 75 easy/75 fast
• 50 easy/50 fast
• 25 easy/25 fast

Speed Set-
12 x 25 swim @ 40 or r=15
-25 easy/25 fast

Cool-down-
200 choice

Total = 2500

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

April 30-May 4, 2012

Workouts for April 23-27, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
300 swim
100 kick
200 [25 drill/25 swim]

Warm-up Set-
12 x 25 @ r=10
-25 scull/25 pull

Main Set-
2 x through:

400 pull @ 6:30 or r=30
-breathe 3/5/3 by 100’s

3 x 100 swim @ 1:50 or r=20
-descend times 1-3

6 x 50 swim @ 1:00 or r=15
-25 DPS/25 build

Cool-down-
100 swim

Total = 3000

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

Tuesday:  Stroke

Warm-up-
300 swim
200 kick
100 pull

Pull Set-
8 x 50 pull @ 1:10 or r=15
-25 breast/25 free

Fly Swim Set-
20 x 25 swim @ 40 or r=15
4 x through:
-3 strokes fly, easy free
-4 strokes fly, easy free
-5 strokes fly, easy free
-all fly
-all free

Combo Swim Set-
500 “long axis” swim:  50 back/50 free

Speed Set-
12 x 25 swim @ 45 or r=20
4 x through:
-DPS
-build
-fast

Cool-down-
200 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
500 choice

Main Set-
400 “combo” swim @ 7:00 or r=40
200 pull @ 3:30 or r=30
-breathe 3/5/3/5 by 50’s
4 x 50 swim @ 1:00 or r=15
-descend times 1-4

300 “combo” swim @ 5:30 or r=40
150 pull @ 2:30 or r=20
-breathe 3/5/3 by 50’s
3 x 50 swim @ 1:05 or r=20
-descend times 1-3

200 “combo” swim @ 4:00 or r=40
100 pull @ 1:45 or r=15
-breathe 3/5 by 50’s
2 x 50 swim @ 1:10 or r=25
-25 easy/25 fast

Stroke Count Set-
12 x 50 swim @ 1:10 or r=20
-choose one stroke for each set of 3 x 50
-golf score = time + # of strokes
-lowest score wins!

Cool-down-
100 choice

Total = 3000

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

Thursday:  IM

Warm-up-
600 swim

Drill Set A-
12 x 25 @ 45 or r=15
-25 kick/25 drill/25 swim
-1 round each stroke

Main Set-
Milt Nelms Axis Swim
6 x through:

-25 back
-25 fly
-25 back
-25 breast
-25 free
-25 free
-25 free

Drill Set B-
12 x 25 @ 45 or r=15
-25 kick/25 drill/25 swim
-1 round each stroke

Cool-down-
250 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 50 @ r=10
-alt. 25 kick/25 swim, 25 drill/25 swim

Main Set-
3 x through:

4 x 50 swim @ r=10
#1=25 easy/25 fast
#2=25 fast/25 easy
#3=50 easy
#4=50 fast (90%)

2 x 50 swim (fast, 95%) @ r=30

1 x 100 swim (build) @ r=10

1 x 50 swim (easy) @ r=60

Cool-down-
150 choice

Total = 2500

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

April 23-27, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
500 choice

Main Set-
4 x 100 pull @ 1:45 or r=15
-moderately-fast tempo

2 x 200 pull @ 3:15 or r=15
-moderate effort

1 x 400 pull @ 6:30 or r=30
-DPS

1 x 400 swim @ 6:30 or r=30
-DPS

2 x 200 swim @ 3:15 or r=15
-moderate effort

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

Cool-down-
100 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
400 swim

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

IM Set A-
16 x 75 swim @ 1:40 or r=20
4 x through:
-50 fly/25 back
-50 back/25 breast
-50 breast/25 free
-50 free/25 fly

IM Set B-
12 x 25 swim @ 40 or r=10
-100 IM order

Cool-down-
200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 choice

Warm-up Set-
5 x 50 drill @ 1:00 or r=10

Main Set-
5 x 50 swim @ 50 or r=5

extra 30 seconds rest

4 x 100 swim @ 1:40 or r=10

3 x 200 swim @ 3:20 or r=20

2 x 300 swim @ 5:00 or r=30

1 x 400 swim @ 6:30 or r=30

Cool-down-
100 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
400 choice

Main Set-
1 x 400 pull @ 6:45 or r=45
-breathe 3/5/5/3 by 100’s

16 x 25 kick @ 45 or r=10
-2 x 25 stroke
-2 x 25 choice

2 x 200 swim @ 4:15 or r=30
-50 stroke/50 free/50 stroke/50 free

8 x 50 kick @ 1:30 or r=15
-2 x 50 stroke
-2 x 50 choice

4 x 100 swim @ 2:00 or r=20
-50 stroke/50 free

Cool-down-
100 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
6 x [25 swim/25 kick/50 drill]

Warm-up Set A-
8 x 25 [25 scull/25 pull] @ r=5

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

Main Set A-
10 x 50 swim @ 1:00 or r=10-20
-odd 50’s:  best 200 pace + 1 second
-even 50’s:  easy

Recovery Set-
8 x 25 scull with free kick @ r=5

Main Set B-
10 x 25 swim @ 45 or r=20
-odd 25’s:  best 100 pace + 1 second
-even 25’s:  easy

Recovery-
2 x [25 scull/25 glide/25 pull]

Cool-down-
300 swim:  ascend pace by 100’s

Total = 2500

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

April 16-20, 2012

Workouts for April 9-13, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
200 swim
2 x 100 [25 drill/25 swim] @ r=15
4 x 50 pull @ r=10
8 x 25 [25 scull/25 pull] @ r=5

Main Set-

• 1 x 300 swim @ 5:00 or r=30

• 2 x 150 swim @ 2:30 or r=20

• 4 x 75 swim @ 1:30 or r=15

• 6 x 50 swim @ 55 or r=10

• 4 x 75 swim @ 1:30 or r=15

• 2 x 150 swim @ 2:30 or r=20

• 1 x 300 swim @ 5:00 or r=30

Cool-down-
100 choice

Total = 3000

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

Tuesday:  Stroke

Warm-up-
200 swim
200 [25 drill/25 swim]

Freestyle Set A-
16 x 50 swim or pull @ 55 or r=10
-breathe every 5th stroke

Freestyle Set B-
2 x 300 swim or pull @ 5:00 or r=30

Stroke Set A-
8 x 50 stroke @ 1:10 or r=20

Stroke Set B-
2 x 150 stroke @ r=30

Cool-down-
100 choice

Total = 2600

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

Wednesday:  Middle Distance Freestyle/Pace

Warm-up-
400 choice

Warm-up Set-
12 x 50 swim @ 1:00 or r=15
-25 easy/25 build
-25 build/25 easy

Main Set-
2 x through [descend pace as swims get shorter]:
-1 x 300 swim @ 5:00 or r=30
-2 x 150 swim @ 2:30 or r=20
-4 x 75 swim @ 1:20 or r=10
-extra 40 seconds rest

Cool-down-
200 choice

Total = 3000

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

Thursday:  IM

Warm-up-
400 swim

Warm-up Set-
8 x 25 [25 drill/25 swim] @ r=10

IM Set A-

• 1 x 200 IM @ 4:00 or r=30

• 4 x 50 swim @ 1:10 or r=20
• 25 fly/25 back

• extra 30 seconds rest

• 1 x 200 IM @ 4:00 or r=30

• 4 x 50 swim @ 1:10 or r=20
• 25 back/25 breast

• extra 30 seconds rest

• 1 x 200 IM @ 4:00 or r=30

• 4 x 50 swim @ 1:10 or r=20
• 25 breast/25 free

IM Set B-
24 x 25 swim @ 40 or r=10
-25 free/25 IM order

Cool-down-
100 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
600 choice

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

Speed Set A-
8 x 100 swim @ 2:00 or r=20-30
#1/#5:  push 4th 25
#2/#6:  push 3rd 25
#3/#7:  push 2nd 25
#4/#8:  push 1st 25

Recovery-
8 x 25 swim or pull @ r=10

Speed Set B-
4 x 100 swim @ 2:10 or r=30-40
#1:  push 2nd 50
#2:  push 2nd and 3rd 25’s
#3:  push 1st 50
#4:  push 1st and 4th 25’s

Cool-down-
12 x 25 swim or pull @ r=10

Total = 2500

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

April 9-13, 2012

Workouts for April 2-6, 2012

***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-
4 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

Main Set-
@ 20-40 seconds rest between swims:

• 100

• 200

• 400

• 800

• 400

• 200

• 100

Cool-down-
100 choice

Total = 3100

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

Tuesday:  Individual Medley

Warm-up-
400 swim
4 x 50 kick @ r=10
-1 each stroke

Main Set-
8 x 25 fly @ 45 or r=15
-25 drill/25 swim

4 x 100 @ 2:15 or r=30
-25 fly/75 free

8 x 25 back @ 45 or r=15
-25 drill/25 swim

4 x 100 @ 2:15 or r=30
-25 fly/25 back/50 free

8 x 25 breast @ 45 or r=15
-25 drill/25 swim

4 x 100 IM @ 2:15 or r=30

Cool-down-
100 choice

Total = 2500

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

Wednesday:  Middle Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Warm-up Sets-
8 x 25 kick @ 45 or r=10
-fast feet on odd 25’s

8 x 25 swim @ 30 or r=10
-DPS

Main Set-
3 x through:

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

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

200 swim @ 3:30 or r=30
-build speed

Cool-down-
8 x 25 @ r=5
-25 scull with kick/25 swim

Total = 3000

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

Thursday:  Stroke

Warm-up-
200 swim
200 kick
200 pull

Kick Set-
6 x 50 kick @ 1:30 or r=10
-25 fly or breast/25 back or free

Main Set-
2 x through [choose 1 stroke each round]:

100 @ 2:15 or r=20
-25 drill/25 swim

75 @ 1:45 or r=20
-25 scull w/ free kick/25 swim

50 swim @ 1:30 or r=15
-build

25 swim @ 45 or r=10
-long & strong

Pull Set-
500 pull:  breathe 3/5/3/5/3 by 100’s

Speed Set-
12 x 25 swim @ 30 or r=10
-with fins using fast feet

Cool-down-
6 x 50 swim @ 1:00 or r=15
-ascend times 1-6

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
200 swim
2 x 50 swim @ r=10
200 kick
2 x 50 kick @ r=10

Warm-up Set-
4 x 75 @ 1:40 or r=20
-25 drill/25 DPS/25 build

Main Set-
12 x 50 swim @ 1:00 or r=15
-every 3rd 50 fast!

100 easy

8 x 50 swim @ 1:15 or r=30
-every 2nd 50 fast!

100 easy

4 x 50 swim @ 1:30 or r=45
-all 50’s fast!

Cool-down-
200 choice

Total = 2500

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

April 2 to 6, 2012

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