Swim Workout #1A – 4000 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
4 x 100 on base
400 (1:00 rest)
3 x 100 on base
Main Set:
4 x 100 on base +10 seconds, descending
100 real easy
8 x 50 on base +10 seconds (hard)
100 real easy
4 x 100 on base +10 seconds, descending
8 x 25 sprints (10 sec rest between each one)
1:00 rest
500 easy
Swim Workout #1B – 2600 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
3 x 100 on base
200 (1:00 rest)
2 x 100 on base
Main Set:
3 x 100 on base +10 seconds, descending
6 x 50 on base +10 seconds (hard)
3 x 100 on base +10 seconds, descending
8 x 25 sprints (10 sec rest between each one)
1:00 rest
400 easy
Swim Workout #2A – 4000 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
300 on base
3 x 100 on base
300 on base
3 x 100 on base
Main Set:
20 x 100 on base +5 seconds
Swim Workout #2B – 2200 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
200 on base
2 x 100 on base
200 on base
2 x 100 on base
Main Set:
10 x 100 on base +5 seconds
Swim Workout #3A – 3600 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
200 on base
5 x 100 on base
200 on base
Main Set:
200 on base (steady)
5 x 100 on base
200 on base (fast)
2:00 rest
200 on base (steady)
5 x 100 on base
200 on base (fast)
100 easy cool down
Swim Workout #3B – 2600 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
200 on base
3 x 100 on base
200 on base
Main Set:
200 on base (steady)
3 x 100 on base
200 on base (fast)
2:00 rest
200 on base (steady)
3 x 100 on base
200 on base (fast)
100 easy cool down |
