Workout #1A - 4000 yards/meters
Warm Up Set:
4 x 200 (swim, pull, kick, swim)
Pull Set:
2 x 400 pull
Main Set:
3 x 300 on base
2:00 rest
4 x 200 on base
2:00 rest
5 x 100 on base
200 easy cool down
Workout #1B - 2700 yards/meters
Warm Up Set:
4 x 100 (swim, pull, kick, swim)
Pull Set:
2 x 300 pull
Main Set:
2 x 300 on base
2:00 rest
3 x 200 on base
2:00 rest
4 x 100 on base
100 easy cool down
Workout #2A - 4000 yards/meters
Warm Up Set:
4 x 200 (swim, pull, kick, swim)
Pull Set:
2 x 200
3 x 100
6 x 50
Main Set:
200, 150, 100, 50 all on base
1:00 break
150, 200, 50, 100 all on base
1:00 break
100, 50, 200, 150 all on base
1:00 break
50, 100, 150, 200 all on base
200 easy cool down
the progression through each swim should be easy, steady, strong, fast, so on the first interval set you'll do:
200 easy, then 150 a bit faster, 100 even fast, then 50 all out.
Workout #2B - 2600 yards/meters
Warm Up Set:
4 x 100 (swim, pull, kick, swim)
Pull Set:
1 x 200
2 x 100
4 x 50
Main Set:
200, 150, 100, 50 all on base
1:00 break
150, 200, 50, 100 all on base
1:00 break
50, 100, 150, 200 all on base
100 easy cool down
the progression through each swim should be easy, steady, strong, fast, so on the first interval set you'll do:
200 easy, then 150 a bit faster, 100 even fast, then 50 all out.
Workout #3A - 4000 yards/meters
Warm Up Set:
4 x 200 (swim, pull, kick, swim)
Pull Set:
1 x 300
2 x 200
3 x 100
Main Set:
400 moderate on base
4 x 100 on base, descending
1:00 break
400 strong on base
4 x 100 on base, descending
1:00 break
400 all out effort
200 easy cool down
Workout #3B - 2300 yards/meters
Warm Up Set:
4 x 100 (swim, pull, kick, swim)
Pull Set:
1 x 300
2 x 200
1 x 100
Main Set:
400 moderate on base
4 x 100 on base, descending
1:00 break
400 all out effort
100 easy cool down |
