tripower » Topic: Swim Workouts, June 27 - July 3
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administrator on "Swim Workouts, June 27 - July 3"
http://www.tripower.org/bbpress/topic.php?id=78#post-78
Mon, 27 Jun 2011 01:36:47 +0000administrator78@http://www.tripower.org/bbpress/<p>Workout #1A – 4200 yards/meters</p>
<p>4 x 200 (swim, kick, pull, swim)</p>
<p>100, 200, 300, 200, 100 pull with 30 seconds rest between each interval</p>
<p>3 x 200 on base<br />
6 x 100 on base +5 seconds<br />
(for #1 - #4 descend, go a bit faster on each one, then for #5 and #6 hold the pace of #4)<br />
2:00 break<br />
3 x 200 on base<br />
6 x 100 on base +5 seconds<br />
(for #1 - #4 descend, go a bit faster on each one, then for #5 and #6 hold the pace of #4)</p>
<p>100 easy cool down</p>
<p>Workout #1B – 2700 yards/meters</p>
<p>4 x 100 (swim, kick, pull, swim)</p>
<p>100, 200, 300 pull with 30 seconds rest between each interval</p>
<p>2 x 200 on base<br />
4 x 100 on base +5 seconds<br />
(for #1 - #3 descend, go a bit faster on each one, then for #4 hold the pace of #3)<br />
2:00 break<br />
2 x 200 on base<br />
4 x 100 on base +5 seconds<br />
(for #1 - #3 descend, go a bit faster on each one, then for #4 hold the pace of #3)</p>
<p>100 easy cool down</p>
<p>Workout #1C – 1000 yards/meters</p>
<p>4 x 25 kick (10 seconds rest between each 25)<br />
100 free<br />
4 x 50 pull, 20 sec rest between each one<br />
200 free<br />
4 x 50 pull, 20 sec rest between each one<br />
200 free</p>
<p>Workout #2A – 4200 yards/meters</p>
<p>4 x 200 (swim, kick, pull, swim)</p>
<p>16 x 50 pull on base<br />
(count strokes for the 1st 25 each time and then try to decrease stroke count by at least 1 for the second 25 each time)</p>
<p>6 x 100 on base +5 seconds (going easy)<br />
4 x 100 on base (harder)<br />
2 x 100 on base -5 seconds (even harder)<br />
2:00 break<br />
2 x 100 on base +5 seconds (easy)<br />
4 x 100 on base (harder)<br />
1:00 break<br />
6 x 100 on base -5 seconds (even harder)</p>
<p>200 easy cool down</p>
<p>Workout #2B – 3000 yards/meters</p>
<p>4 x 100 (swim, kick, pull, swim)</p>
<p>12 x 50 pull on base<br />
(count strokes for the 1st 25 each time and then try to decrease stroke count by at least 1 for the second 25 each time)</p>
<p>4 x 100 on base +5 seconds (going easy)<br />
3 x 100 on base (harder)<br />
2 x 100 on base -5 seconds (even harder)<br />
2:00 break<br />
2 x 100 on base +5 seconds (easy)<br />
3 x 100 on base (harder)<br />
1:00 break<br />
4 x 100 on base -5 seconds (even harder)</p>
<p>200 easy cool down</p>
<p>Workout #2C – 1200 yards/meters</p>
<p>400 straight swim<br />
8 x 50 pull with 10 seconds rest between each one<br />
(count strokes for the 1st 25 each time and then try to decrease stroke count by at least 1 for the second 25 each time)<br />
400 straight swim</p>
<p>Workout #3A – 3800 yards/meters</p>
<p>4 x 200 (swim, kick, pull, swim)</p>
<p>3 x 100 pull on base<br />
2 x 150 pull on base<br />
3 x 100 pull on base</p>
<p>2 x 200 on base<br />
2 x 150 on base<br />
2 x 100 on base<br />
2 x 50 on base<br />
(your pace should get faster with each set)<br />
2:00 break<br />
2 x 50 on base<br />
2 x 100 on base<br />
2 x 150 on base<br />
2 x 200 on base<br />
(your pace should get faster with each set)</p>
<p>100 easy cool down</p>
<p>Workout #3B – 2800 yards/meters</p>
<p>4 x 100 (swim, kick, pull, swim)</p>
<p>2 x 100 pull on base<br />
2 x 150 pull on base<br />
2 x 100 pull on base</p>
<p>200 on base<br />
2 x 150 on base<br />
2 x 100 on base<br />
2 x 50 on base<br />
(your pace should get faster with each set)<br />
2:00 break<br />
2 x 50 on base<br />
2 x 100 on base<br />
2 x 150 on base<br />
200 on base<br />
(your pace should get faster with each set)</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 />
500, 300, 100</p>
<p>Main Set:<br />
100 build by 25, 50 easy on base<br />
100 build by 25, 1 x 100 fast, 100 easy all on base<br />
100 build by 25, 2 x 100 fast, 150 easy all on base<br />
2:00 break<br />
100 build by 25, 3 x 100 fast, 200 easy<br />
2:00 break<br />
100 build by 25, 4 x 100 fast, 100 easy all on base
</p>