Saturday's Workout (3.5)

Warm-Up: (1100m)

• 400 swim
• 300 pull
• 400 IM - drill/swim/kick/swim by 25

Pre-Main Set: (800m)

• 4X75 kick, drill, swim choice @ 1:30
• 6X50 IM Transitions @ 1:00
• Fly, Back
• Back, Breast
• Breast, Free
• 8X25 @ :35
• EZ, Fast
• Fast, EZ
• Fast
• EZ

Main Set: (1000m)

• 2X100 free FAST @ 2:10
• 75 fast - 10 seconds rest - 25 fast
• 4X50 @ 1:00
• 2 easy
• 2 drill
• 4X75 stroke FAST @ 1:40
• 50 fast - 5 seconds rest - 25 fast
• 4X50 @ 1:00
• 2 easy
• 2 drill
• 1X50 fast off the blocks 
• 2X25 fast off the blocks

Warm Down (200m)

• 200 your choice

Wednesday's Workout (3.2)

MID - DISTANCE

Warm-Up: (800m)

• 300 swim
• 200 pull
• 100 kick
• 200 pull

Main Set: (1800m)

• 1X200 @ 3:30/4:00 - 50 moderate/100 fast/50 moderate
• 2X150 @ 2:30/3:00 - 50 free/50 back/50 free
• 3X100 @ 1:45/2:00 - 25 moderate/50 fast/25 moderate
• 4X50 @ 1:00 - back/free by 25
• 3X100 @ 1:45/2:00 - 25 moderate/50 fast/25 moderate
• 2X150 @ 2:30/3:00 - 50 free/50 back/50 free
• 1X200 @ 3:30/4:00 - 50 moderate/100 fast/50 moderate

Warm Down (200m)

• 200 your choice

Monday's Workout (2.28)

STROKE/SPRINT

Warm-Up: (600m)

• 200 swim
• 100 IM kick
• 200 pull
• 100 IM drill

Main Set: (1900m)

• 4X75 IM strong (80% effort) @ 1:30
• odd (Fly, Back, Breast)
• even (Back, Breast, Free)
• 4X50 drill choice @ 1:00
• 4X50 stroke FAST @ 1:10
• 4X50 breathing every 5 @ 1:00
• 2 min break
• 6X50 IM Transitions strong (80% effort) @ 1:10
• 50 Fly
• 50 Fly, Back
• 50 Back
• 50 Back, Breast
• 50 Breast
• 50 Breast, Free
• 4X50 drill choice @ 1:00
• 6X50 stroke - 2 FAST, 1 EZ @ 1:10
• 4X50 breathing every 5 @ 1:00

Warm Down (200m)

• 200 your choice

Friday's workout

200 swim
200 overkick/swim by 25
200 pull

2x100 kick no board
4x50 kick with board
4x25 underwater kick

4x75 build

2 times:
2x50 pull (least number of breaths)
2x75 IM
4x25 odd:easy, even:fast

warm down

Thursday's workout

500 swim (last 100 no free)
2times: 4x25 drill, 1x100 stroke/50 free/stroke
8x50 kick vs

2x200 pull
1x300 75free/25IMO
2x150 50easy/25fast
1x200 75free/25 worse stroke
2x100 IM
1x150 build
2x50 easy
1x100 fast

warm down

Tuesday's workout

Warm up

2 times: 200 swim, 150 kick

6 x 50 IMO

 

Pre Main Set

2x150 pull

3x100 free

4x75 free/stroke/free

5x50 free

 

Main set

1x100 200 pace

2x50 200 pace

1x100 easy

3x50 100 pace

 

200 warm down

What should I do to cool down?

Saturday's workout

Warm up:
200 swim
300 75free/25 IMO
2x100 IM

Kick and Pull set:
3x100 pull desc.
4x50 kick odd:easy, even:fast

Main set:
9x50 15sec rest, 10sec rest, 5 sec rest by 50. Desc. 1-3,4-6, 7-9
4x75 free/drill/stroke
9x50 2 fast, 1 easy - 1:10
200 easy
50, 100, or 200 from the block

Warm down