http://www.tripower.org/bbpress/topic.php?id=211 the home of affordable coaching in multisport en-US Thu, 23 May 2013 01:52:07 +0000 http://bbpress.org/?v=1.0.2 q http://www.tripower.org/bbpress/search.php http://www.tripower.org/bbpress/topic.php?id=211#post-269 Mon, 26 Mar 2012 03:32:46 +0000 administrator 269@http://www.tripower.org/bbpress/ <p>Workout #1A - 3700 yards/meters</p> <p>Warm Up Set:<br /> 4 x 200 (swim, kick, pull, swim)</p> <p>Pull Set:<br /> 3 x 100 pull on base<br /> 300 pull on base<br /> 3 x 100 pull on base</p> <p>Main Set:<br /> 5 x 100 on base +10 seconds<br /> (easy, easy, easy, hard, easy)<br /> 1:00 rest<br /> 5 x 100 on base +10 seconds<br /> (easy, easy, hard, hard, easy)<br /> 1:00 rest<br /> 5 x 100 on base +10 seconds<br /> (easy, hard, hard, hard, easy)<br /> 1:00 rest<br /> 5 x 100 on base +10 seconds<br /> (hard, hard, hard, hard, easy)</p> <p>Workout #1B - 2000 yards/meters</p> <p>Warm Up Set:<br /> 4 x 100 (swim, kick, pull, swim)</p> <p>Pull Set:<br /> 2 x 100 pull on base<br /> 200 pull on base<br /> 2 x 100 pull on base</p> <p>Main Set:<br /> 5 x 50 on base +5 seconds<br /> (easy, easy, easy, hard, easy)<br /> 1:00 rest<br /> 5 x 50 on base +5 seconds<br /> (easy, easy, hard, hard, easy)<br /> 1:00 rest<br /> 5 x 50 on base +5 seconds<br /> (easy, hard, hard, hard, easy)<br /> 1:00 rest<br /> 5 x 50 on base +5 seconds<br /> (hard, hard, hard, hard, easy)</p> <p>Workout #2A - 3800 yards/meters</p> <p>Warm Up Set:<br /> 4 x 200 (swim, kick, pull, swim)</p> <p>Pull Set:<br /> 100, 200, 300, 200, 100 pull on base</p> <p>Main Set:<br /> 4 x 100 on base (steady)<br /> 3 x 200 on base (steady)<br /> 2:00 break<br /> 2 x 300 on base (descend)<br /> 2:00 break<br /> 400 all out</p> <p>100 easy cool down</p> <p>Workout #2B - 2300 yards/meters</p> <p>Warm Up Set:<br /> 4 x 100 (swim, kick, pull, swim)</p> <p>Pull Set:<br /> 100, 200, 100 pull on base</p> <p>Main Set:<br /> 3 x 100 on base (steady)<br /> 2 x 200 on base (steady)<br /> 2:00 break<br /> 300 (descend)<br /> 2:00 break<br /> 400 all out</p> <p>100 easy cool down</p> <p>Workout #3A - 3000 yards/meters</p> <p>Warm Up Set:<br /> 4 x 200 (swim, kick, pull, swim)</p> <p>Pull Set:<br /> 300 pull on base<br /> 3 x 100 pull on base<br /> 300 pull</p> <p>Main Set:<br /> 4 x 100 on base (3 moderate, 1 fast)<br /> 1:00 break<br /> 12 x 50 on base (3 moderate, 1 fast repeated 3 times through)<br /> 1:00 break<br /> 16 x 25 on base (1 easy, 1 fast repeated 8 times through)</p> <p>100 easy cool down</p> <p>Workout #3B - 2300 yards/meters</p> <p>Warm Up Set:<br /> 4 x 100 (swim, kick, pull, swim)</p> <p>Pull Set:<br /> 200 pull on base<br /> 2 x 100 pull on base<br /> 200 pull</p> <p>Main Set:<br /> 4 x 100 on base (3 moderate, 1 fast)<br /> 1:00 break<br /> 12 x 50 on base (3 moderate, 1 fast repeated 3 times through)<br /> 1:00 break<br /> 16 x 25 on base (1 easy, 1 fast repeated 8 times through)</p> <p>100 easy cool down</p> <p>Swim Workout #4A - 4000 yards/meters</p> <p>Warm Up Set:<br /> 4 x 250 (swim, kick, pull, swim)</p> <p>Pull Set:<br /> 100, 200, 300, 200, 100</p> <p>Main Set:<br /> 4 x 150 on base (steady pace)<br /> 4 x 150 on base descending<br /> 4 x 150 on base (holding speed of last 150 on descending set)<br /> 300 easy </p>