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

WORKOUTS FOR JANUARY 16-20, 2012

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

MONDAY:  DISTANCE FREE/PACE

WARM-UP-
200 swim
4 x 50 [25 kick/25 swim] @ r=10
4 x 25 [25 scull/25 pull] @ r=5

MAIN SET-
“Davis Mile” Plus
Broken 2500 (subtract 1 minute to get time):

-30 lengths [750] @ r=15
-25 lengths [625] @ r=15
-20 lengths [500] @ r=15
-15 lengths [375] @ r=15
-10 lengths [250]

COOL-DOWN-
100 choice

TOTAL = 3100

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

TUESDAY:  IM

WARM-UP-
400 swim

WARM-UP SET-
16 x 25 @ r=10
4 x through:
-25 top scull with flutter kick
-25 middle scull with flutter kick
-25 bottom scull with flutter kick
-25 swim [1 each stroke]

IM SET A-
Milt Nelms Axis Swim:
4 x through [continuous]:
-25 fly
-25 back
-25 breast
-25 back
-75 free

IM SET B-
8 x 50 @ 1:05 or r=10
-25 drill/25 swim
-2 each stroke

IM SET C-
16 x 25 swim @ 40 or r=15
-100 IM order

COOL-DOWN-
200 choice

TOTAL = 2500

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

WEDNESDAY:  MIDDLE DISTANCE FREE/PACE

WARM-UP-
200 choice

WARM-UP SET-
2 x through:
100 pull @ 1:45 or r=15
2 x 50 @ 1:10 or r=15
-25 kick/25 drill

MAIN SET-
2 x through:
4 x 50 swim @ 55 or r=10
-@ 500 pace
1 x 200 swim @ 4:00 or r=45
-easy
2 x 100 swim @ 1:45 or r=15
-@ 500 pace + 5 seconds
1 x 200 swim @ 4:00 or r=45
-easy
1 x 200 swim @ 3:20 or r=20
-@ 500 pace + 10 seconds
1 x 200 swim @ 4:00 or r=45
-easy

TOTAL = 3000

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

THURSDAY:  STROKE

WARM-UP-
200 swim
200 [25 10-beat free/25 free]
200 pull

FLY DRILL SET-
8 x 25 @ 40 or r=15
-25 4-beat fly/25 fly

SET A-
2 x 300 swim @ 5:15 or r=30
-100 free/100 stroke/100 free

BACK DRILL SET-
8 x 25 @ 40 or r=15
-25 10-beat back/25 back

SET B-
4 x 150 swim @ 2:50 or r=20
-50 free/50 stroke/50 free

BREAST DRILL SET-
8 x 25 @ 45 or r=15
-25 3-up, 3-down breast/25 breast

COOL-DOWN-
100 swim

TOTAL = 2500

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

FRIDAY:  SPRINT FREE/SPEED

WARM-UP-
200 swim
200 kick
200 [25 scull/25 pull]

WARM-UP SET-
8 x 25 @ r=10
-25 drill/25 build

MAIN SET-
2 x through:
-4 x 100 swim @ 1:50 or r=20
-3 x 100 swim @ 1:40 or r=10
-2 x 100 swim @ 1:30 or r=5
-extra 60-120 seconds rest

COOL-DOWN-
200 choice

TOTAL = 2800

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

1 16 2012_distance_free_pace

1 17 2012_stroke_IM

1 18 2012_mid_distance_free_pace

1 19 2012_stroke_IM

1 20 2012_sprint_free_speed

WORKOUTS FOR JANUARY 9-13, 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

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

MAIN SET-
1 x 400 pull @ 6:30 or r=30
-steady pace, breathe 3/5/3/5 by 50’s
16 x 25 swim @ 30 or r=5
-steady pace
2 x 200 pull @ 3:15 or r=15
-steady pace, breathe 3/5/3/5 by 50’s
8 x 50 swim @ 1:00 or r=15
-descend times 1-4, 5-8
4 x 100 pull @ 1:40 or r=10
-descend times 1-4

COOL-DOWN-
200 choice

TOTAL = 3000

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

TUESDAY:  STROKE AND/OR IM

WARM-UP-
400 choice

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

MAIN SET-
1 x 300 swim @ 6:00 or r=30
-100 back/100 breast/100 free
2 x 150 swim @ 3:10 or r=30
-50 back/50 breast/50 free
3 x 100 swim @ 2:10 or r=20
-50 back/50 breast
6 x 50 swim @ 1:00 or r=10
-25 breast/25 free

DRILL SET-
12 x 25 @ 45 or r=15
-25 kick/25 drill/25 swim
-IM order

COOL-DOWN-
200 choice

TOTAL = 2500

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

WEDNESDAY:  MIDDLE DISTANCE FREE/PACE

WARM-UP-
200 swim
2 x 50 [25 drill/25 swim] @ r=10
200 kick
2 x 50 [25 kick/25 swim] @ r=10
200 pull
2 x 50 [25 drill or kick/25 swim] @ r=10

MAIN SET-
4 x 100 pull @ 1:45 or r=15
-moderate pace
2 x 50 swim @ 1:00 or r=15
-build within each 50
3 x 100 pull @ 1:45 or r=15
-moderate pace
4 x 50 swim @ 1:00 or r=15
-negative split each 50
2 x 100 pull @ 1:45 or r=15
-moderate pace
6 x 50 swim @ 1:00 or r=15
-descend times 1-3, 4-6
1 x 100 pull @ 1:45 or r=15
-moderate pace
8 x 50 swim @ 1:00 or r=15
-descend times 1-4, 5-8

COOL-DOWN-
100 choice

TOTAL = 3000

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

THURSDAY:  STROKE AND/OR IM

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

IM SET A-
1 x 200 swim @ 4:00 or r=30
-IM
4 x 50 swim @ 1:15 or r=20
-25 fly/25 back
1 x 200 swim @ 4:00 or r=30
-IM
4 x 50 swim @ 1:15 or r=20
-25 back/25 breast
1 x 200 swim @ 4:00 or r=30
-IM
4 x 50 swim @ 1:15 or r=20
-25 breast/25 free

IM SET B-
24 x 25 swim @ 40 or r=10-15
3 x [25 free/25 fly/25 free/25 back/25 free/25 breast/25 free/25 free]

COOL-DOWN-
100 choice

TOTAL = 2500

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

FRIDAY:  SPRINT FREE/SPEED

WARM-UP-
200 swim
200 kick
200 pull

WARM-UP SET-
4 x 75 @ r=15
-25 kick/25 drill/25 swim

MAIN SET A-
12 x 50 swim @ 1:05 or r=15
Each set is 3 x 50:
#1: relaxed pace, count # of strokes
#2: 200 race pace, maintain same # of strokes as #1
#3: max. speed, maintain same # of strokes as #1

RECOVERY SET-
400 pull:  breathe 3/5/3/5 by 100’s

MAIN SET B-
12 x 25 swim @ 45 or r=15
Each set is 3 x 25:
#1: relaxed pace, count # of strokes
#2: 200 race pace, maintain same # of strokes as #1
#3: max. speed, maintain same # of strokes as #1

COOL-DOWN-
4 x [25 scull/25 glide stroke/25 pull]

TOTAL = 2500

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

• 1 9 2012_distance_free_pace
• 1 10 2012_stroke_IM
• 1 11 2012_mid_distance_free_pace
• 1 12 2012_stroke_IM
• 1 13 2012_sprint_free_speed

JANUARY 2-6, 2012

MONDAY:  DISTANCE FREE/PACE

WARM-UP-
200 swim
200 pull
200 kick

MAIN SET-
2nd swim faster than 1st in each set:

2 x 400 @ 7:00 or r=40

2 x 300 @ 5:15 or r=30

2 x 200 @ 3:30 or r=20

2 x 100 @ 1:45 or r=15

SCULL SET-
12 x 25 @ r=5
-25 scull/25 glide stroke/25 pull

COOL-DOWN-
100 swim

TOTAL = 3000

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

TUESDAY:  STROKE AND/OR IM

WARM-UP-
300 swim

MAIN SET-
4 x through (1 round each stroke, IM order):

2 x 25 kick @ 45 or r=15

2 x 50 [25 drill/25 swim] @ 1:15 or r=15

2 x 100 swim @ 2:15 or r=30
-round 1:  25 fly/25 free/25 fly/25 free
-round 2:  25 back/25 free/25 back/25 free
-round 3:  25 breast/25 fr/25 breast/25 free
-round 4:  100 IM

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

extra 30 seconds rest between rounds

COOL-DOWN-
100 swim

TOTAL = 2600

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

WEDNESDAY:  MIDDLE DISTANCE FREE/PACE

WARM-UP-
300 swim

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

MAIN SET-
Swim as one continuous set:

1 x 300 pull @ 5:15 or r=45

2 x 150 swim @ 2:45 or r=20

4 x 75 kick @ 2:00 or r=30

6 x 50 swim @ 1:00 or r=15

4 x 75 kick @ 2:00 or r=30

2 x 150 swim @ 2:45 or r=20

1 x 300 pull @ 5:15 or r=45

DRILL SET-
8 x 25 choice of drills @ 45 or r=15

COOL-DOWN-
200 easy swim

TOTAL = 3000

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

THURSDAY:  STROKE AND/OR IM

WARM-UP-
200 swim
200 kick
200 pull

SET A-
12 x 50 @ 1:10 or r=20
-swim in sets of 3, descend times 1-3
-choose one or two strokes

RECOVERY-
200 swim

SET B-
8 x 50 @ 1:05 or r=15
-swim in sets of 4, descend times 1-4
-choose one or two strokes

RECOVERY-
200 swim

SET C-
4 x 50 @ 1:00 or r=10
-negative split
-choose one or two strokes

RECOVERY-
200 swim

SET D-
4 x 25 @ 30 or r=5
-choose one stroke

COOL-DOWN-
200 swim

TOTAL = 2700

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

FRIDAY:  SPRINT FREE/SPEED

WARM-UP-
400 choice

WARM-UP SET-
8 x 25 build @ r=10

SPEED SET A-
8 x 100 swim @ 1:50 or r=20
#1/#5:  push 4th 25
#2/#6:  push 3rd 25
#3/#7:  push 2nd 25
#4/#8:  push 1st 25

RECOVERY-
200 pull:  breathe every 3rd stroke

SPEED SET B-
4 x 100 swim @ 2:00 or r=30
-push 2nd 50
-push middle 50
-push 1st 50
-push 1st and 4th 25’s

RECOVERY-
200 pull:  breathe every 3rd stroke

SPEED SET C-
4 x 50 swim @ 1:00 or r=15
-push 4th 12.5
-push 3rd 12.5
-push 2nd 12.5
-push 1st 12.5

COOL-DOWN-
100 choice

TOTAL = 2500

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

1 2 2012_distance_free_pace

1 3 2012_IM

1 4 2012_mid_distance_free_pace

1 5 2012_stroke

1 6 2012_sprint_free_speed