Wednesday's Workout (3.9.11)

MID-DISTANCE

WorkOut (2450m)

• 1X200 swim 
• 2X175 pull @ 3:00
• 3X150 @ 3:00 
• 100 kick, 50 swim
• 4X100 @ 2:00
• 100 strong
• 75 strong, 25 easy
• 50 srong, 50 easy
• 25 strong, 75 easy
• 5X75 @ 1:20
• odd - IM
• even - free
• 6X50 back, free by 25 @ 1:00
• 7X25 @ :40
• odd - no breath
• even - fast 

Warm Down (200m)

• 200 your choice

Tuesday's workout

200 Swim, kick, Pull
8 x 50 - 1 to 4 freestyle drills, 5 to 8 stroke drills
6 x 75 kick - 2 with the board, 2 no board, 2 overkick
8 x 50 swim - 1 to 4 DPS/build, 5 to 8 stroke/free
4 x 25 easy, fast
1 x 200 easy pull
3 x 50 fast, easy, fast
1 x 100 easy
1 x 100 fast
warm down

Monday's Workout (3.7)

STROKE/SPRINT

Warm-Up: (800m)

• 200 swim
• 4X50 kick
• 150 pull
• 3X50 kick
• 100 drill

Pre-Main Set: (600)

• 2X
• 8X25 - odd scull, even IM order @ :40
• 2X50 build @ 1:00

Main Set: (700m)

• 28X25
• 6 @ :50
• 2 - build
• 2 - FAST stroke
• 2 - no breath
• 9 @ :45
• 3 - build
• 3 - FAST stroke
• 3 - no breath
• 12 @ :40
• 4 - build
• 4 - FAST
• 4 - no breath
• 1 - easy

Warm Down (200m)

• 200 your choice

Indoor Triathlons

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