March '06 Workouts       

 

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March 25, 2006: Saturday            2000m                         Printer Friendly copy

Warm up
400 Free
200 Choice S.K.U.D - 50m Swim, 50m Kick, 50m Swim Underwater, 50m Drill (choice)
Pre-set
4 x 75 Free or Back Try to cut off 1-2 stroke per 50m
Main Set
6 x50 Free Sprint. check time and number of strokes on last 25m
3 x 100 Free or Back Reverse Build (recovery for Sprint). start at 100%, build down to 70%
3 x 100 Choice 1st 25m Swim
2nd 25m Kick
3rd 25m Pull
4th 25m Pull
Cool Down
 200 Choice Easy

March 22, 2006: Wednesday       1900m                         Printer Friendly copy

Warm up
400 Free
100 Choice
Pre-set
4 x 50 Choice Pull
2 x 50 Free Balance Drill (Stop, Stop, Switch; 6 Kicks per side, Shark Fin, etc.)
Main Set
6 x 25 Sprint Do every stroke at least once (Fly, Back, Breast, Free)
5 x 50 Build Build from 80-100%. Do every stroke at least once (Fly, Back, Breast, Free)
4 x 75 IM Pull only. Count your strokes per length
2 x 100 IM Just Survive!  J
Cool Down
 200 Choice Easy

March 20, 2006: Monday                2500m                         Printer Friendly copy

Warm up
400 Free
200 Choice
Pre-set
4 x 100 Free 50m Kick on Side
50m Stop, Stop, Switch
Main Set
8 x 75 IM order Swim, Kick, Sprint - do each IM stroke twice (together)
so it's: Fly, Fly, Back, Back, Breast, Breast, Free, Free
2 x 100 Free Sprint
4 x 75 Free 25m Fast, 25m Medium, 25m Fast. Breath control on the 25's.
1st  25m - Breathe every 7 strokes
2nd 25m - Breathe every 5 strokes
3rd  25m - Breathe every 7 strokes
2 x 100 IM Sprint
Cool Down
 200 Choice Easy

March 18, 2006: Saturday                   2150m                         Printer Friendly copy
this is an alternate workout (without Lisa) for those swimming on the weekend

Warm up
200 Free
100 Choice
200 Free
Pre-set
2 x 75 Choice 25m Swim, 25m Kick, 25m Sprint
Main Set
8 x 125 IM order 1st set - 50m Fly, 25m Back, 25m Breast, 25m Free
2nd set - 25m Fly, 50m Back, 25m Breast, 25m Free
3rd set - 25m Fly, 25m Back, 50m Breast, 25m Free
4th set - 25m Fly, 25m Back, 25m Breast, 50m Free
5th set - 50m Fly, 25m Back, 25m Breast, 25m Free
6th set - 25m Fly, 50m Back, 25m Breast, 25m Free
7th set - 25m Fly, 25m Back, 50m Breast, 25m Free
8th set - 25m Fly, 25m Back, 25m Breast, 50m Free
100 Choice Easy
4 x 50 Free Sprint! for Time
Cool Down
 200 Choice Easy

March 15, 2006: Wednesday               2200m                     Printer Friendly copy

Warm up
400 Free 100m Swim, 100m Kick, 100m IM, 100m Pull
200 Free
Pre-set
2 x 150 Free 25m Easy, 25m Fast, repeat
Main Set
2 x 100 Free Build
2 x 50 Free Sprint
4 x 200 IM Odd Sets (1,3)
Free Even Sets (2,4)
Cool Down
200 Choice Easy

March 13, 2006: Monday                   2050m                            Printer Friendly copy

Warm up
400 Free
200 Choice
Pre-set
4 x 100 Breast Set 1: 3 Second Glide
Set 2: Breast Pull w/ Fly Kick
Set 3: Breast Pull, fly Kick, then Breast Kick 
Set 4: Breast Pull, Fly Kick (first kick on chest pulse only) followed by Breast kick
Main Set
3 x 50 Choice Sprint!
2 x 50 Choice Underwater - Recovery, so come up and breathe! Suggest Pullout Stroke
100 Free Sprint!
200 Free Swim - focus on your head position
100 Choice Kick
200 IM Swim it all! Do 1 arm Fly if too tired
100 Free Pull
Cool Down
200 Choice Easy

March 11, 2006: Saturday                     2100m                            Printer Friendly copy
this is an alternate workout (without Lisa) for those swimming on the weekend

Warm up
300 Free
200 Choice
Pre-set
6 x 50 Free Odd Sets (1,3,5)       Press Your "T"
Even Sets (2,4,6)      Stop, Stop, Switch
Main Set
200 IM  For each Stroke,  Kick 25m   then Swim 25m (Fly, Back, Breast, Free)
6 x 50 Free Sprint!
100 Back Easy
6 x 50 Choice Sprint!
200 IM  For each Stroke,  Swim 25m   then Kick 25m (Fly, Back, Breast, Free)
Cool Down
200 Choice Easy

March 8, 2006: Wednesday                  2200m                          Printer Friendly copy

Warm up
300 Free
200 Choice
Pre-Set
4 x 75 IM Order 50m Fly, 25m Back
50m Back, 25m Breast
50m Breast, 25m Free
50m Free, 25m Fly
Main Set
6 x 100 Free 50 Easy, 50 Sprint
2 x 100 Back 50 Easy, 50 Sprint
2 x 100 Breast 50 Easy, 50 Sprint
2 x 100 Choice anything but Free - 50 Easy, 50 Sprint
Cool Down
200 Choice Easy

March 6, 2006: Monday!                   2250m                          Printer Friendly copy

Warm up
300 Free
200 Choice
Pre-Set
4 x 50 Free 50m Sweet Spot
50m Shark Fin
50m Stop, Stop Switch
50m Swim
Main Set
4 x 100 IM Work the Walls (Swim hard from the flags to the wall)
8 x 25 Free Sprint
3 x 100 Back Build
6 x 25 Free Sprint
2 x 100 Breast 50m Streamline after each stroke
50m Regular Swim
4 x 25 Free Pick something to concentrate on for each 25
(Press your T, work on your head position, hip roll, etc.)
Cool Down
200 Choice Easy

March 4, 2006: Saturday                        2100m                          Printer Friendly copy

Warm up
400 Free
200 Choice
Pre-Set
4 x 75 Free 25m Pull, 25m Drill, 25m Swim
Drill suggestions: Press your 'T', Catch Up, Stop, Stop Switch, Ladder Pull
Main Set
4 x 75 Free Breath control on each 25m of the 75
1st  25m - Breathe every 5 strokes
2nd 25m - Breathe every 7 strokes
3rd  25m - Breathe every 5 strokes
4 x 100 Choice Build (80% first 25m, 85% 2nd 25m, 90% 3rd 25m, 95% 4th 25m)
100 Back Easy
6 x 50 Choice Easy down, Sprint back. Don't rest too long!
Cool Down
100 Choice Easy