Swim Workout #1A - 4000 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
200 pull, 30 seconds rest
10 x 50 on base
Main Set:
6 x 100 on base (steady)
3 x 200 on base (steady, strong, fast)
2:00 rest
4 x 100 on base (descending)
2 x 200 on base (steady, fast)
2:00 rest
2 x 100 on base (steady)
1 x 200 fast
100 easy cool down
Swim Workout #1B - 2200 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
200 pull, 30 seconds rest
6 x 50 on base
Main Set:
4 x 100 on base (descending)
2 x 200 on base (steady, fast)
2:00 rest
2 x 100 on base (steady)
1 x 200 fast
100 easy cool down
Swim Workout #2A - 4000 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
10 x 100 on base
Main Set:
300 on base
2 x 200 on base
2:00 rest
300 on base
3 x 100 on base
2:00 rest
300 on base
4 x 50 on base
(each 300 should get faster)
6 x 50 kick (no kick board, using fins)
100 easy cool down
Swim Workout #2B - 2800 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
6 x 100 on base
Main Set:
300 on base
200 on base
2:00 rest
300 on base
2 x 100 on base
2:00 rest
300 on base
4 x 50 on base
(each 300 should get faster)
4 x 50 kick (no kick board, using fins)
100 easy cool down
Swim Workout #3A - 3700 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
5 x 200 on base
Main Set:
4 x 100 on base (moderate), 1 x 100 fast
1:00 rest
3 x 100 on base (moderate), 1 x 100 fast
1:00 rest
2 x 100 on base (moderate), 1 x 100 fast
1:00 rest
1 x 100 on base (moderate), 1 x 100 fast
1:00 rest
1 x 100 fast
1:00 rest
400 (moderate)
Swim Workout #3B - 2700 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
3 x 200 on base
Main Set:
4 x 100 on base (moderate), 1 x 100 fast
1:00 rest
3 x 100 on base (moderate), 1 x 100 fast
1:00 rest
2 x 100 on base (moderate), 1 x 100 fast
1:00 rest
1 x 100 on base (moderate), 1 x 100 fast
1:00 rest
1 x 100 fast
1:00 rest
200 (moderate) |
