Wednesday, March 16, 2011

Wednesday's Workout (3.16)

MID-DISTANCE


Warm-Up: (600m)

  • 200 S
  • 400 IM (kick, swim, drill, swim)


Main Set: (1450m)

  • 4X150 free (descend 1-4) @ 2:45/3:00
  • 4X100 kick @ 2:15
  • 4X150 pull (descend 1-4) @ 2:45/3:00
  • 4X100 kick @ 2:15


Warm Down (200m)

  • 200 your choice

Tuesday, March 15, 2011

Tuesday's Workout

FAST ENDURANCE


Warm-Up: (600m)

  • 200 S, K, P


Pre-Main Set: (400)

    • 8X50 @ 1:00
      • Odd - build
      • even - 12.5 easy/25 fast (work turns)/12.5 easy


Main Set: (1450m)

  • 6X100 free 
    • 3 @ 1:45/2:00
    • 3 @ 1:35/1:50
  • 6X75 - 25 no free/50 free
    • 3 @ 1:20/1:35
    • 3 @ 1:10/1:25
  • 6X50 pull 
    • 3 @ :50/:55
    • 3 @ :40/:45
  • Choice of 1X100 fast or 2X50 fast


Warm Down (200m)

  • 200 your choice

Monday, March 14, 2011

Monday's Workout (3.14)

STROKE/SPRINT


Warm-Up: (800m)

  • 200 swim
  • 200 IM kick
  • 200 IM drill/swim
  • 200 pull


Pre-Main Set: (500m)

  • 8X50 IM order (25 scull, 25 swim) @ 1:10
  • 4X25 IM order (12.5 fast, 12.5 easy)


Main Set: (1000m)

  • 5X50 Free - 300 pace - @ :55
  • 1X100 easy
  • 5X50 stroke (2 fast, 1 easy, 2 fast) @ 1:00
  • 1X100 easy
  • 3X50 fast - IM transitions @ 1:00
  • 1X100 easy
  • 1X50 ALL OUT from the blocks


Warm Down (200m)

  • 200 your choice