tripower » Topic: Swim Workouts, February 6 - 12
http://www.tripower.org/bbpress/topic.php?id=197
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administrator on "Swim Workouts, February 6 - 12"
http://www.tripower.org/bbpress/topic.php?id=197#post-255
Sun, 05 Feb 2012 22:43:11 +0000administrator255@http://www.tripower.org/bbpress/<p>Swim Workout #1A - 3600 yards/meters</p>
<p>Warm Up Set:<br />
4 x 200 (swim, kick, pull, swim)</p>
<p>Pull Set:<br />
8 x 100 pull (using paddles and pull buoys)</p>
<p>Main Set:<br />
200 easy, 100 fast, 200 easy all on base<br />
2:00 break<br />
100 easy, 200 fast, 200 easy all on base<br />
2:00 break<br />
100 fast, 200 easy, 200 fast all on base<br />
2:00 break<br />
100 easy, 200 fast, 200 fast all on base</p>
<p>Swim Workout #1B - 2300 yards/meters</p>
<p>Warm Up Set:<br />
4 x 100 (swim, kick, pull, swim)</p>
<p>Pull Set:<br />
4 x 100 pull (using paddles and pull buoys)</p>
<p>Main Set:<br />
200 easy, 100 fast, 200 easy all on base<br />
2:00 break<br />
100 easy, 200 fast, 200 easy all on base<br />
2:00 break<br />
100 fast, 200 easy, 200 fast all on base</p>
<p>Swim Workout #1C – 1300 yards/meters</p>
<p>4 x 50 (swim, kick, pull, swim) 10 sec rest between each<br />
6 x 50 pull (pull buoys and paddles), 10 sec rest between each</p>
<p>2 x 50 free, 10 sec rest between each<br />
2 x 100 free, 15 sec rest between each<br />
2 x 150 free, 20 sec rest between each<br />
1 x 200 free</p>
<p>Swim Workout #2A - 3600 yards/meters</p>
<p>Warm Up Set:<br />
4 x 200 (swim, kick, pull, swim)</p>
<p>Pull Set:<br />
300, 200, 100, 4 x 50 all on base</p>
<p>Main Set:<br />
20 x 100<br />
4 on base +5 seconds, 3 on base then 2:00 break<br />
2 on base -5 seconds, 1 on base -10 seconds then break for 2 minutes<br />
1 on base +10 seconds, 2 on base +5 seconds, 3 on base then break for 2 minutes<br />
4 on base -5 seconds</p>
<p>Swim Workout #2B - 2500 yards/meters</p>
<p>Warm Up Set:<br />
4 x 100 (swim, kick, pull, swim)</p>
<p>Pull Set:<br />
200, 100, 4 x 50 all on base</p>
<p>Main Set:<br />
16 x 100<br />
3 on base +5 seconds, 2 on base then 2:00 break<br />
2 on base -5 seconds, 1 on base -10 seconds then break for 2 minutes<br />
1 on base +10 seconds, 2 on base +5 seconds, 2 on base then break for 2 minutes<br />
3 on base -5 seconds</p>
<p>Swim Workout #3A - 3500 yards/meters</p>
<p>Warm Up Set:<br />
4 x 200 (swim, kick, pull, swim)</p>
<p>Pull Set:<br />
200, 2 x 150, 200 on base</p>
<p>Main Set:<br />
100 on base -5 seconds, 50 on base +10 seconds, 4 x 50 on base (fast)<br />
2:00 break<br />
200 on base -5 seconds, 50 on base +10 seconds, 2 x 100 on base (fast)<br />
2:00 break<br />
300 on base -5 seconds, 50 on base +10 seconds, 8 x 25 on base (fast)<br />
2:00 break<br />
400 on base +5 seconds, 50 on base +10 seconds, 1 x 200 on base (fast)<br />
-the idea on this workout is the first interval should be done steady, then the 50 is real easy for active recovery, then the last interval is all out</p>
<p>Swim Workout #3B - 2300 yards/meters</p>
<p>Warm Up Set:<br />
4 x 100 (swim, kick, pull, swim)</p>
<p>Pull Set:<br />
200, 150, 200 on base</p>
<p>Main Set:<br />
100 on base -5 seconds, 50 on base +10 seconds, 4 x 50 on base (fast)<br />
2:00 break<br />
200 on base -5 seconds, 50 on base +10 seconds, 2 x 100 on base (fast)<br />
2:00 break<br />
300 on base +5 seconds, 50 on base +10 seconds, 1 x 200 on base (fast)<br />
-the idea on this workout is the first interval should be done steady, then the 50 is real easy for active recovery, then the last interval is all out
</p>