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"@" = on, "/" = or
ex: 4x50 @ 45/55 = 4, 50’s on the 45 OR
the 55
WORKOUT
#1
200 swim - 100 kick warm up
10 x 50 - 25 Free 25 Choice
3 rounds of the following:
50 @ 80%
100 @90%
150 smooth
200 @ 100%
Round 1=Free, round 2= choice, round
3= kick
24 x 25
descend 1 to 4. 4 Fr, 4 kick, 4 IM
order, 4 kick, 4 Fr
yards: 2500/ 3100
WORKOUT
#2
200 swim 200 kick warm up
8 x 75 @ 10 seconds rest- odds
kick/swim/kick, evens swim/kick/swim
8 x 200- # 1& #5 Free, #2 &
#6 IM, #3 & #7 Free, #4 & #8 kick
10 x 50 kick
with fins @ 45/55/1:05, odds free, evens fly
easy 200
yards: 2800/ 3300
WORKOUT
#3
200S-200K-200P
1x Pull, 1x Kick, 1x Swim of the following:
(200 smooth
2x100 @ 1:30, 2nd 100
better
4X50 @ 45/55 desc 1-3, hold
4th)
2x (3x) rounds of the following
descend
50’s 1-3, 4-6
(3x50 @ 50/55
25 easy @ 1:00)
4x50 @ 50/55
25smooth/25sprint
200 warm down
3150 / 3325
WORKOUT #4-
IM
4x125 @ 15 sec rest 100 free, 25
stroke drill (IM order)
12x50 @ 55/1:00 (25 drill/25 swim, choice strokes)
5x100 kick (fins optional) @
1:30(fins)/1:50/2:00(no fins)
4x200IM as follows
1-
25free/25drill
2-
25kick/25drill
3-
25drill/25swim
4- 200 IM
4x100 Pull @1:20/1:25
200 warm down
2700/3100
WORKOUT #5 -
Aerobic
200 EZ warmup
12x50 3 free, 1 stroke/drill @
45/50/10 sec rest
Pull/Swim
12x100 @ 1:25/1:30 (may pull up to
10x100’s)
6x75 @ 1:00, 1:05
8x75 fins -
50swim/25kick @ 1:05/1:10
200 EZ warm down
2650/3250
WORKOUT # 6 - Heart
Rate, try to keep heart rate around 150
beats/min
400 S-K-P-S
300 Pull
200 Kick (no fins)
4x50 @ 10 sec rest, 1-3 smooth, 4
build to fast
Kick/Swim with fins, check heart
rate after each set of 50’s
150 kick @ 10 sec rest
3x50 swim @ 45/50, check ♥
200 kick @ 10 sec rest
2x50 swim @ 40/45 check ♥
250 kick @ 10 sec
rest
50 swim - check ♥
Pull/Swim - check
heart rate after each set of 50’s
300 Pull @ 10 sec rest
4X50 Swim @ 45/50, check ♥
200 Pull @ 10 sec rest
6x50 Pull @ 40/45, check
♥
100 Swim EZ @ 10 sec rest
8x50 Swim, check ♥
Warm down until
heart rate is below 100 beats/min
2700/3400
WORKOUT #7 - Active
Rest
300 S-K-P by 100
2x125, 75 free/25 stroke/25drill @
2:00
6x100 Pull @ 10
sec rest, descend 1-3,4-6
ACTIVE REST
4x75 moderate @ 5/10 sec rest
50 EZ - take as long as you want, hit the wall and start right
away
3x100 stronger @ 5/10 sec rest
100 EZ- take as
long as you want, hit the wall and start right away
2x150 stronger yet
100 EZ- take as
long as you want, hit the wall and start right away
200 fast
100 EZ- take as
long as you want, hit the wall and start right away
8x25 1 EZ, 1 FAST @
5/10 sec rest
100 warmdown
2600/2900
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