Workouts off the beaten path: February 15-19, 2016

Workouts for February 15-19, 2016

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

MONDAY:  Distance Freestyle/Pace

Warm-up-
600 choice

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

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

2 x 200 pull @ 3:20 or r=20
-breathe 3/3/5/3 by 50’s

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

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

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

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

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

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TUESDAY:  IM

Warm-up-
200 swim
200 kick
200 pull

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

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 Set-
100 choice

IM Set B-
3 x through:
-25 free @ 30 or r=5
-25 breast/25 free @ 1:00 or r=10
-25 back/25 breast/25 free @ 1:30 or r=15
-100 IM @ 2:00 or r=20

Cool-down-
100 choice

Total = 2500

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WEDNESDAY:  Mid-Distance Freestyle/Pace

Warm-up-
400 swim

Warm-up Set-
3 x through:
-2 x 25 kick @ 45 or r=10
-1 x 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

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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 @ 3:00 or r=20
-50 free/50 stroke/50 free

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

4 x 50 swim @ 1:05 or r=10
-all stroke

Cool-down-
100 choice

Total = 2500

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

FRIDAY:  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
-85-90% effort

4 x 100 pull @ 1:40 or r=10
-descend times 1-4

8 x 25 pull @ 40 or r=15
-85-90% effort

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

8 x 25 swim @ 45 or r=20
-90-95% effort

Cool-down-
300 choice

Total = 2500

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

February 15-19, 2016