Swim Workout #1A - 3600 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
8 x 100 pull (using paddles and pull buoys)
Main Set:
200 easy, 100 fast, 200 easy all on base
2:00 break
100 easy, 200 fast, 200 easy all on base
2:00 break
100 fast, 200 easy, 200 fast all on base
2:00 break
100 easy, 200 fast, 200 fast all on base
Swim Workout #1B - 2300 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
4 x 100 pull (using paddles and pull buoys)
Main Set:
200 easy, 100 fast, 200 easy all on base
2:00 break
100 easy, 200 fast, 200 easy all on base
2:00 break
100 fast, 200 easy, 200 fast all on base
Swim Workout #2A - 3600 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
300, 200, 100, 4 x 50 all on base
Main Set:
20 x 100
4 on base +5 seconds, 3 on base then 2:00 break
2 on base -5 seconds, 1 on base -10 seconds then break for 2 minutes
1 on base +10 seconds, 2 on base +5 seconds, 3 on base then break for 2 minutes
4 on base -5 seconds
Swim Workout #2B - 2500 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
200, 100, 4 x 50 all on base
Main Set:
16 x 100
3 on base +5 seconds, 2 on base then 2:00 break
2 on base -5 seconds, 1 on base -10 seconds then break for 2 minutes
1 on base +10 seconds, 2 on base +5 seconds, 2 on base then break for 2 minutes
3 on base -5 seconds
Swim Workout #3A - 3500 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
200, 2 x 150, 200 on base
Main Set:
100 on base -5 seconds, 50 on base +10 seconds, 4 x 50 on base (fast)
2:00 break
200 on base -5 seconds, 50 on base +10 seconds, 2 x 100 on base (fast)
2:00 break
300 on base -5 seconds, 50 on base +10 seconds, 8 x 25 on base (fast)
2:00 break
400 on base +5 seconds, 50 on base +10 seconds, 1 x 200 on base (fast)
-the idea on this workout is the first interval should be done steady, then the 50 is real easy for active recovery, then the last interval is all out
Swim Workout #3B - 2300 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
200, 150, 200 on base
Main Set:
100 on base -5 seconds, 50 on base +10 seconds, 4 x 50 on base (fast)
2:00 break
200 on base -5 seconds, 50 on base +10 seconds, 2 x 100 on base (fast)
2:00 break
300 on base +5 seconds, 50 on base +10 seconds, 1 x 200 on base (fast)
-the idea on this workout is the first interval should be done steady, then the 50 is real easy for active recovery, then the last interval is all out |
