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Friday, 2/13/15

WARM UP (1500yds time = 26 minutes)

First time through do intervals on left, 2nd time do right intervals
2 x  [1 X 250 on 4:10/4:00 followed by
3 X 100 on 1:50/1:40]

4 X 100 kick on 2:15

MAIN SET (1400 yds time = 30 minutes)

12 X 50 on 1:10 choice
#3-6-9-12 are fast

4 X 200 broken at the 100 for :10 – try to negative split
Interval is 4:00 (1st 100 race pace plus :05, 2nd 100 race pace)

Bonus Set: 1 x 500 pull

WARM DOWN (100yds time = 2 minutes) Total = 3000

Wednesday, 2/11/15

WARM UP (1300yds time = 27 minutes)

  •  1 X 200 on 3:30
  •  2 X 100 on 1:50
  •  8 X 50 kick on 1:10
  •  1 X 200 on 3:20
  •  3 X 100 on 1:40

MAIN SET (1400yds time = 28 minutes)

Three rounds—choice
3 X 50 moderate 1:00
1 X 100 @ 100% 3:00

One round
1 X 300 on 5:00 / 4:45
1 X 200 on 3:20 / 3:10
1 X 100 on 1:40 / 1:35
1 x 50   on 1:00 /
Bonus set – Repeat this set with second set of time intervals

WARM DOWN (200yds time = 3 minutes)

Saturday, 2/7/15

WARM UP (1200yds time = 23 minutes)

  • 2 X 200 on 3:30
  • 5 X 100 on 1:45
  • 3 X 100 on kick 2:20

MAIN SET (1600 yds time = 35 minutes)

Four rounds:
1 X 100 moderate 1:50
1 X 50 @ 100% 1:30

8 X 125 IM 2:30
Rotate 50 of each in IM order

WARM DOWN (200yds time = 3 minutes)