Workouts

Workouts

Workout #1

200 swim / 200 kick / 200 pull

  • 8x25@.30 (#1-1/2 fast 1/2 ez

  • (#2-1/2 ez 1/2 fast

  • 2x's (#3=ez

  • (#4=fast

NEXT SET 2x's (choose your interval)

  • 2x100 @ 1:30-2:30

  • 3x50 @ 1:00-1:15

  • 4x25 @ :30-:40

NEXT SET 3x's

  • 1x100@1:45-2:15 strong

  • 1x75@1:15-1:30 25fast/25ez/25fast

  • 1x50@1:00-1:15 25ez/25fast

  • 1x25@30 fast

NEXT SET DO 6x's no break

  • 100 swim

  • 50 kick

20x50@1:00

  • 1 fast

  • 1ez ) X's 4

  • 2 fast

  • 1ez

Workout #2

200 SWIM / 200 KICK / 200 PULL

  • 8X25@30-35 #1=1/2 FAST - 1/2 EZ

  • #2=1/2 EZ - 1/2 FAST

  • 2X'S #3=EZ 25

  • #4=FAST 25

20X25@30-35 FAST CHOICE OF STROKES

10X100@1:30-2:30 FINS OPTIONAL

NEXT SET 4X'S (FAST ARE CHOICE STROKE)

  • 1X75@1:30 20 YARDS FAST

  • 1X75@1:30 30 YARDS FAST

  • 1X75@1:30 50 YARDS FAST

  • 1X75@1:30 75 YARDS FAST

  • REST 30-1:00 BETWEEN ROUNDS

10X50@1:00-1:15 (FAST ARE CHOICE)

  • (#1 FAST

  • 2X'S (#2 EZ

  • (#3 & #4 FAST

  • (#5 EZ

Workout #3

200 SWIM / 200 KICK / 200 PULL

  • 8X25@30( #1=12.5 FAST / 12.5 EZ

  • ( #2=12.5 EZ / 12.5 FAST

  • 2X'S (#3=EZ 25

  • (#4=FAST 25

NEXT SET 2X'S

  • 1X25@30 FAST

  • 1X25@30 MODERATE

  • 1X50@1:00 FAST

  • 1X50@1:00 MODERATE

  • 1X75@1:30 FAST

  • 1X75@1:30 MODERATE

  • 1X100@2:00 FAST

  • 1X200@2:00 MODERATE

5X100 FREE@1:30-2:30

3X200 FREE@3:00-4:00 PULL

10X50 KICK @1:00-1:15

NEXT SET 4X'S

  • 2X50@1:00 #1-FLY/BACK & #2-BACK/BREAST (BY 25'S)

  • 4X25@30 FREE

WARM DOWN 100-200