Monday's Workout (3.28)

STROKE/SPRINT

Warm Up: 

• 300 swim 
• 4X150 (kick, drill, swim by 50) @ 3:00

Pull Set: 

• 8X50 @ 1:00 (descend 1-4, 5-8)

Pre-Main Set: 

• 4X (IM order by round)
• 3X25
• 1 - scull
• 1 - build 
• 1 - 12.5 fast/12.5 easy

Main Set: 

• 2X100 free (50 build, 50 FAST) @ 2:00 
• 1X100 easy 
• 3X75 FAST @ 1:30
• 1 - fly, back, breast
• 1 - back, breast, free
• 1 - fly, back, breast OR back, breast, free
• 1X100 easy
• 1X200 FAST stroke - broken for :10 after each 50 

Warm Down: 

• 200 easy

Fruday's workout

Warm up

2 x ( 100 Swim, 100 drill, 100 kick)

1 x 200 pull

 

IM and Sprint set

9 x 50 @ 1:05 (3 x fly/back, back/breast, breast/free)

12 x 25 @ :40 ( 3 x underwater,  easy/fast, easy, fast/easy)

 

Pull set

6 x 75 pull @ 2:00 – 25 scull/25 easy/ 25 least number of breaths

1 x 100 easy

 

Main set

4 x 50 practicing starts, turns, and finish

 

100 easy

Thursday's workout

Warm up

250 swim

150 50 swim/25 overkick

3x100 75free/25stroke

 

Sprint and Pull set

4x25 easy/fast

6x100 pull 1@ 1:50

4x25 fast/easy

 

Main Set – Interval: 30 or 25 sec. per 25.

25 fly

25 fly+25back

25 fly+25back+25breast

2 x 100IM

25 back+25breast+25free

25 breast+25free

25free

 

8x25 easy/fast by 25 @ :40

4x50 easy/fast by 50 @ 1:10

2xq00 easy fast by 100 @ 2:20

 

Warm down

Tuesday's workout

200 pull
200 swim
6x75 k/drill/swim
20x50 4 free, 4 stroke/free
3x (75 IM, 50 fast, 25 easy)
200 warm down

I think I can do better... :)

Monday's Workout (3.21)

STROKE SPRINT 

Warm-Up: (1000m)

• 200 swim
• 300 (50 kick, 25 swim)
• 200 pull
• 300 (50 drill, 25 swim)

Pre-Main Set: (400m)

• 4X - IM order by round
• 1X50 drill swim by 25 @ 1:00
• 2X25 (ez/fast, fast/ez) @ :35

Main Set: (1050m)

• 3X
• 4X25 build - IM order @ :40
• 3X50 FAST @ 1:00 (1st round - same stroke all three, 2nd round - free, 3rd round - same stroke all three or IM transitions)
• 2X50 easy @ 1:00

Warm Down (200m)

• 200 your choice

Friday's Workout (3.18)

RECOVERY

Warm-Up: (400m)

• 400 swim

Main Set: (1600m)

• 4X100 pull @ 1:45
• 300 - 25 drill, 50 swim
• 4X75 IM order - kick, drill, swim @ 1:40
• 200 pull 
• 4X50 kick @ 1:10
• 100 breath 3,5,7,9 by 25 
• 4X25 no breath @ :45

Warm Down (200m)

• 200 your choice