400 warm up
8x50 pace :50, 1:00, 1:10 pick the interval depending on your ability
3x200 pull on 3:30 or 3:45 bilateral breathe 5, 7, 5, 7 by 50
8x25 kick sprints on 1:00, :45, or :30
100 easy
Friday, February 29, 2008
3200 yards - yay 200s!
500 warm up
repeat the following 3 times through
200 free on the 3:15
200 free on the 3:15
200 stroke (i.e. backstroke or breaststroke) on the 3:45
50 easy/stretch
10x75 build to all out sprint within each 75 on the 1:15
100 cool down
repeat the following 3 times through
200 free on the 3:15
200 free on the 3:15
200 stroke (i.e. backstroke or breaststroke) on the 3:45
50 easy/stretch
10x75 build to all out sprint within each 75 on the 1:15
100 cool down
2500 yards - pyramid
a pyramid if you don't have time for a long work out ...
(all freestyle with 10 second rest in between each distance)
100 stretch out/warm up
200 kick
300 build
400 pull
500 swim hard
400 pull
300 build
200 kick
100 cool down
(all freestyle with 10 second rest in between each distance)
100 stretch out/warm up
200 kick
300 build
400 pull
500 swim hard
400 pull
300 build
200 kick
100 cool down
3500 yards - mixing it up
300 Swim
300 Kick
300 Pull
10x50 pace on :50, 1:00, 1:00 (pick the interval depending on your ability)
two times through:
50 (10 sec rest)
100 (15 sec rest)
200 (20 sec rest)
100 (15 sec rest)
50 (10 sec rest)
6x150 (25 stroke/25 free by 50)
150 cool down
300 Kick
300 Pull
10x50 pace on :50, 1:00, 1:00 (pick the interval depending on your ability)
two times through:
50 (10 sec rest)
100 (15 sec rest)
200 (20 sec rest)
100 (15 sec rest)
50 (10 sec rest)
6x150 (25 stroke/25 free by 50)
150 cool down
3500 yards - interval and pacing work
Two different intervals here, depending on your ability, feel free to modify the interval as you need:
200 Swim
200 Kick
200 Pull
200 Swim
8 x 100 pace on the 1:35 or 1:50
8 x 150 middle 50 hard on the 2:30 or 2:45
8 x 50 sprint IM (50 fly, 50 back, 50 breast, 50 free, then repeat) on the 1:00
300 easy cool down
200 Swim
200 Kick
200 Pull
200 Swim
8 x 100 pace on the 1:35 or 1:50
8 x 150 middle 50 hard on the 2:30 or 2:45
8 x 50 sprint IM (50 fly, 50 back, 50 breast, 50 free, then repeat) on the 1:00
300 easy cool down
3550 yards - distance/endurance focus
200 Swim
200 Kick
200 Pull
5 x 500 pace (figure out your own interval and stick to it: 1:30 base is 7:30, 1:40 base is 8:20, 1:50 base is 9:10)
5 x 50 sprint on the 1:00
200 easy
200 Kick
200 Pull
5 x 500 pace (figure out your own interval and stick to it: 1:30 base is 7:30, 1:40 base is 8:20, 1:50 base is 9:10)
5 x 50 sprint on the 1:00
200 easy
3000 yards - stroke efficiency focus
warm up: 400 free
swim golf (count your strokes in each 50 - the goal is to reduce the number of strokes you need to take): 6x50 on 15 sec rest
main set: 15x100 on 20 sec rest
1-5 focus on catch
6-10 focus on pull
11-15 focus on finish
swim golf (see if there's a difference from the first round): 6x50 on 15 sec rest
kick: 6x50 on 20 sec rest
cool down: 200 easy (alternate 50 pull/50 swim)
swim golf (count your strokes in each 50 - the goal is to reduce the number of strokes you need to take): 6x50 on 15 sec rest
main set: 15x100 on 20 sec rest
1-5 focus on catch
6-10 focus on pull
11-15 focus on finish
swim golf (see if there's a difference from the first round): 6x50 on 15 sec rest
kick: 6x50 on 20 sec rest
cool down: 200 easy (alternate 50 pull/50 swim)
2800 yards - arms and legs focus
Choose your own intervals
warm up: 400 free
4x200 free (50 arms/50 legs/100 both)
2x500 free (100 hard/100 medium/100 hard ...)
4x100 kick
cool down: 200 free
warm up: 400 free
4x200 free (50 arms/50 legs/100 both)
2x500 free (100 hard/100 medium/100 hard ...)
4x100 kick
cool down: 200 free
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