Swim Workout #1A - 4000 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
10 x 100 pull (using paddles and pull buoys)
Main Set:
200 steady on base
3 x 100 descend (each one faster then previous) on base
200 building (getting a bit faster each 50)
rest 1:00
200 steady on base
3 x 100 descend (each one faster then previous) on base
200 negative split (second 100 faster then first 100)
rest 1:00
200 steady on base
3 x 100 descend (each one faster then previous) on base
200 building (getting a bit faster each 50)
rest 1:00
200 steady on base
3 x 100 descend (each one faster then previous) on base
200 all out
100 easy cool down
Swim Workout #1B - 2500 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
10 x 50 pull (using paddles and pull buoys)
Main Set:
100 steady on base
3 x 100 descend (each one faster then previous) on base
100 building (getting a bit faster each 50)
rest 1:00
100 steady on base
3 x 100 descend (each one faster then previous) on base
100 negative split (second 50 faster then first 50)
rest 1:00
100 steady on base
3 x 100 descend (each one faster then previous) on base
100 building (getting a bit faster each 25)
rest 1:00
100 steady on base
3 x 100 descend (each one faster then previous) on base
100 all out
100 easy cool down
Swim Workout #2A - 4000 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
2 x 200
6 x 100
Main Set:
200 on base +5 sec
6 x 100 on base
1:00 rest
200 on base, 4 x 100 on base -5 sec
1:00 rest
200 on base -5 sec
2 x 100 on base -10 sec
1:00 rest
200 on base +30 sec
1 x 100 all out
100 easy cool down
Swim Workout #2B - 2600 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
2 x 200
4 x 100
Main Set:
200 on base +5 sec
4 x 100 on base
1:00 rest
200 on base
2 x 100 on base -5 sec
1:00 rest
200 on base +30 sec
1 x 100 all out
100 easy cool down
Swim Workout #3A - 4000 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
1 x 300
2 x 200
3 x 100
Main Set:
400 moderate, 4 x 100 on base, descending
1:00 rest
400 strong, 4 x 100 on base, descending
400 all out
200 easy cool down
Swim Workout #3B - 2600 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
1 x 300
1 x 200
2 x 100
Main Set:
300 moderate, 3 x 100 on base, descending
1:00 rest
300 strong, 3 x 100 on base, descending
300 all out |
