|
Workout #1
|
Set |
Total |
| Swim: 500 Reverse IM (200 fr, 150 br, 100 bk, 50 fly) |
500 |
500 |
|
|
|
| Kick/Pull: 2 x 50 kick @1:00; 1 x 200 Pull @ 2:30-3:30:
2 x through |
600 |
1100 |
| Swim: EZ |
200 |
1300 |
| Main Set : Descending 200ís @ 10 x 200 main stroke @3:00,
3:30, 4:00. Descend oddís down to very strong, evenís are all easy
recovery swims freestyle. |
2000 |
3300 |
|
|
| Cooldown: EZ |
200 |
3500 |
| Total yardage: |
3500 |
|
Workout #2
|
Set |
Total |
| Swim: 400 freestyle, 300 breaststroke, 200 back, 100
IM |
1000 |
1000 |
| rest 10 after each distance; 40-60% M.H.R. |
|
|
| Pull: 400 freestyle breath bilateral 5-7-9 |
1000 |
2000 |
| 300 breaststroke pullout every 5 strokes |
|
|
| 200 backstroke good technique |
|
|
| 100 fly or alternate fly/fr 25ís; breath every 3 strokes
|
|
|
| rest 20 after each; 60-70% M.H.R. |
|
|
| Swim: 4 x 25 fly, rest :10 |
1200 |
3200 |
| 4 x 25 breast, rest :10 |
|
|
| 4 x 25 free, rest :10 |
|
|
| 4 x 25 back, rest :10 |
|
|
| oddís very fast; evenís easy; 80-90% M.H.R. (3 X through) |
|
|
| take :20 between sets |
|
|
| Swim: 10 X 50 under and over @ 1:20 (speed not important) |
500 |
3700 |
| Warm-Down: 300 swim down |
300 |
4000 |
Workout #3
|
Set |
Total |
| Swim: 100 SPRINKLE/Stretch |
800 |
800 |
| Kick: 9 x 50 @ 1:00-1:10 |
450 |
1250 |
| Swim: 50 EZ |
50 |
1300 |
| Terrific 200ís (modified) |
|
|
| Swim: 5 x 200 moderate pace (HR=150) @ 2:45-3:15 |
1000 |
2300 |
| Rest 1 min |
|
|
| Swim: 1 x 200 Main stk fast, Broken (0:15 at 100) @
3:00-3:30 |
200 |
2500 |
| Swim: 1 x 200 main stk faster, Broken (0:10 at 50ís)
@ 3:00-3:30 |
200 |
2700 |
| Swim: 1 x 200 main stk BLAST, Brkn (0:10 at 25ís) @
3:15-3:45 |
200 |
2900 |
| Swim: 200 non crawl, very easy pace |
200 |
3100 |
| Swim: 8 x 25 @:30; 1-4=build with great finishes; 5-8=power
18 |
200 |
3300 |
| Note : Power 18ís are all out BLAST swims to just before
the flags, then easy to the wall. |
|
|
| Cooldown: 200 easy |
200 |
3500 |
Workout #4
| |
Set |
Total |
| Swim: 1000 reverse IM (400 fr, 300 br, 200 bk, 100 fly) |
1000 |
1000 |
| Kick: 6 x 75 (Zoomers) @1:00-1:10, Descend by 25ís |
450 |
1450 |
| Swim: 3 x 200 main stroke, no more than 50% speed, Max
Distance/stroke (breaststrokers use 3 count glide), rest :20 |
600 |
2050 |
| Swim: 4 x 250 alternating 25 drill, 25 moderate swim,
|
|
|
| rest :10; use this pattern: 50 fly/50 bk, bk/br, br/fr,
fr/fly |
1000 |
3050 |
| Swim: 50 EZ |
50 |
3100 |
| Swim: 200 finish/ turn work from beyond flags, coach
directed |
200 |
3300 |
| Swim: 16 x 25 choice @ :30; 1-4=build, 5-8=power 18, |
|
|
| 9-12=lung buster, 13-16=bast; mix stroke, but concentrate
on main stroke |
400 |
3700 |
| Swim: Cooldown |
200 |
3900 |
| Total yards |
|
3900 |
Workout #5
|
Set |
Total |
| Swim: 100 SPRINKLE/ STRETCH |
800 |
800 |
| Kick: 4 x 75 @ 1:15-1:30 (Zoomers); 1-4=free, 5-8=non
free (breast-strokers remove zoomers on these) |
300 |
1100 |
| Pull: 3 x 50 @ 1:00 (4 times through): #1 use right
paddle only, |
|
|
| #2 use both paddles, #3 use left paddle only |
600 |
1700 |
| Sprinters and Middle Distance |
|
|
| Swim: 1 x 400 cruise @ 5:30-6:30 |
400 |
2100 |
| Swim: 2 x 200 @ 3:00-4:00; 1st & 4th 50=EZ, middle 100=RACE
PACE |
400 |
2500 |
| Swim: 2 x 150 @ 2:00-3:00; 1st & 3rd 50= EZ, |
|
|
| middle 50=Non Crawl at RACE PACE |
300 |
2800 |
| Swim: 4 x 100 @ 1:15-2:00, Choice; 1 & 3= Cruise, 2
& 4=Blast |
400 |
3200 |
| Swim: 16 x 25 @ :30, mid pool; Descend 1-4 IM order;
work turns! |
400 |
3600 |
| Cooldown: 200 |
200 |
3800 |
|
3800 |
|
|
|
| Distance Swimmers |
|
|
| Swim: 1 x 600 cruise @ 6:30-7:30 |
600 |
2300 |
| Swim: 2 x 300 @ 4:00-4:30; 1st & 3rd 100=EZ, |
|
|
| middle 100=RACE PACE (200 pace) |
600 |
2900 |
| Swim: 2 x 150 @ 2:00-3:00; 1st & 3rd 50= EZ, |
|
|
| middle 50=Non Crawl at RACE PACE |
300 |
3200 |
| Swim: 4 x 100 @ 1:15-2:00, Choice; 1 & 3= Cruise, 2
& 4=Blast |
400 |
3600 |
| Swim: 16 x 25 @ :30, mid pool; Descend 1-4 IM order;
work turns! |
400 |
4000 |
| Cooldown: 200 |
200 |
4200 |
|
4200 |
|
|
|
