Workout #1A - 4300 yards/meters
Warm Up Set:
4 x 200 (swim, pull, kick, swim)
Main Set:
7 x 500 (1 minute rest between each one)
#1 = Pull, #2, 3, 4 = descend, #5 = Pull, #6 = easy, #7 = all out
Workout #1B - 2500 yards/meters
Warm Up Set:
4 x 100 (swim, pull, kick, swim)
Main Set:
7 x 300 (1 minute rest between each one)
#1 = Pull, #2, 3, 4 = descend, #5 = Pull, #6 = easy, #7 = all out
Workout #2A - 4000 yards/meters
Warm Up Set:
4 x 200 (swim, pull, kick, swim)
Pull Set:
8 x 100 pull on base
Main Set:
6 x 100 on base, 2 x 100 on base – 5 seconds
1:00 break
4 x 100 on base, 4 x 100 on base – 5 seconds
1:00 break
2 x 100 on base, 6 x 100 on base – 5 seconds
Workout #2B - 2600 yards/meters
Warm Up Set:
4 x 100 (swim, pull, kick, swim)
Pull Set:
4 x 100 pull on base
Main Set:
4 x 100 on base, 2 x 100 on base – 5 seconds
1:00 break
3 x 100 on base, 3 x 100 on base – 5 seconds
1:00 break
2 x 100 on base, 4 x 100 on base – 5 seconds
Workout #3A - 3550 yards/meters
Warm Up Set:
4 x 200 (swim, pull, kick, swim)
Pull Set:
4 x 200 on base
Main Set:
300 on base (easy)
200 on base (steady)
100 on base (fast)
50 (sprint)
2:00 break
Repeat full set three times
Workout #3B - 2300 yards/meters
Warm Up Set:
4 x 100 (swim, pull, kick, swim)
Pull Set:
3 x 200 on base
Main Set:
300 on base (easy)
200 on base (steady)
100 on base (fast)
50 (sprint)
2:00 break
Repeat full set two times |
