Workout #1A - 3700 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
3 x (150, 100, 50 on base)
Main Set:
5 x 200 on base
1:00 rest
5 x 100 on base
1:00 rest
5 x 50 on base
1:00 rest
10 x 25 on base
Workout #1B - 2500 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
2 x (150, 100, 50 on base)
Main Set:
3 x 200 on base
1:00 rest
4 x 100 on base
1:00 rest
5 x 50 on base
1:00 rest
10 x 25 on base
Workout #2A - 3500 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
100, 200, 300, 200, 100 on base
Main Set:
4 x 150 on base
2:00 break
4 x 150 on base, descend
2:00 break
4 x 150 on base
(holding speed from fastest in descend set)
Workout #2B - 2200 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
100, 200, 300 on base
Main Set:
4 x 150 on base, descend
2:00 break
4 x 150 on base
(holding speed from fastest in descend set)
Workout #3A - 3700 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
300 on base
3 x 100 on base
300
Main Set:
10 x 200 on base +5 seconds
Workout #3B - 2500 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
300 on base
3 x 100 on base
Main Set:
10 x 150 on base +5 seconds |
