tag:blogger.com,1999:blog-69422459239212086542011-04-21T20:40:03.989-07:00katyhttp://www.blogger.com/profile/11024540997639573819noreply@blogger.comBlogger171100tag:blogger.com,1999:blog-6942245923921208654.post-50910963904294165022009-04-02T12:09:00.000-07:002009-04-02T12:12:56.878-07:00(done in a 40 yard pool but can easily be modified)<br /><br />200 swim<br />200 kick<br />200 pull<br /><br />8x40 free on :45<br />8x40 back on :50<br /><br />40 ez<br /><br />2 x (100 on 1:50, 100 on 1:40, 100 on 1:30)<br /><br />8 x 20 sprint (alternate free and fly) on :30<br /><br />60 ez<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6942245923921208654-5091096390429416502?l=triwomenswimsets.blogspot.com' alt='' /></div>katyhttp://www.blogger.com/profile/11024540997639573819noreply@blogger.com0tag:blogger.com,1999:blog-6942245923921208654.post-71088003950372127182009-03-18T12:36:00.000-07:002009-03-18T12:46:23.028-07:00I did this in a 20 yard pool, but it can be adapted for 25 yards easily<br /><br />400 free <br />200 back<br /><br />free, 15 sec rest between each:<br />20 easy/20 hard<br />40 easy/40 hard<br />60 easy/60 hard<br />80 easy/80 hard<br />100 easy/100 hard<br />80 easy/80 hard<br />60 easy/60 hard<br />40 easy/40 hard<br />20 easy/20 hard<br /><br />200 cool down<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6942245923921208654-7108800395037212718?l=triwomenswimsets.blogspot.com' alt='' /></div>katyhttp://www.blogger.com/profile/11024540997639573819noreply@blogger.com0tag:blogger.com,1999:blog-6942245923921208654.post-43815757629955325662009-02-22T07:44:00.000-08:002009-02-22T07:46:56.764-08:00500 swim<br />200 kick<br />200 pull<br /><br />10 x 50 pace on 1:00<br /><br />3 x through:<br />100 easy<br />100 medium<br />100 sprint<br />all on 1:45<br /><br />3 x 300 pull - bilateral breathe 5-7-5 by 100 (20 sec rest)<br /><br />6 x 75 kick - build by 25 (20 sec rest)<br /><br />200 cool down<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6942245923921208654-4381575762995532566?l=triwomenswimsets.blogspot.com' alt='' /></div>katyhttp://www.blogger.com/profile/11024540997639573819noreply@blogger.com0tag:blogger.com,1999:blog-6942245923921208654.post-64135568146462211182009-02-14T16:41:00.001-08:002009-02-14T16:43:47.283-08:00400 swim<br />200 pull<br />200 kick<br /><br />8 x 50 pace on 1:00<br /><br />50 - easy/hard by 25<br />100 - build by 25<br />200 - stroke or drill<br />300 - swim<br />200 - stroke or drill<br />100 - build by 25<br />50 - easy/hard by 25<br /><br />6 x 150 swim - middle 50 hard<br /><br />4 x 25 underwater<br /><br />200 cool down<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6942245923921208654-6413556814646221118?l=triwomenswimsets.blogspot.com' alt='' /></div>katyhttp://www.blogger.com/profile/11024540997639573819noreply@blogger.com0tag:blogger.com,1999:blog-6942245923921208654.post-34592181087326394612009-02-14T16:27:00.000-08:002009-02-14T16:30:27.259-08:00500 swim<br />400 pull - bilateral breath by 50<br />300 kick - easy/hard by 50<br />200 swim - build by 50s<br /><br />6 x 100 pace on 1:45<br /><br />200 swim - build by 50s<br />300 kick - 6 beat kick drill<br />400 pull - 4x100 on 2:00<br />500 swim - work the turns<br /><br />200 cool down<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6942245923921208654-3459218108732639461?l=triwomenswimsets.blogspot.com' alt='' /></div>katyhttp://www.blogger.com/profile/11024540997639573819noreply@blogger.com0tag:blogger.com,1999:blog-6942245923921208654.post-46578975445132861612009-02-14T16:24:00.000-08:002009-02-14T16:26:27.027-08:00400 swim<br />300 pull<br />100 kick<br /><br />8 x 50 - pace on 1:00<br /><br />5 x 400 - easy/hard by 50 - 20 sec rest between each 400<br /><br />4 x 50 - 25 underwater/25 easy<br /><br />200 cool down<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6942245923921208654-4657897544513286161?l=triwomenswimsets.blogspot.com' alt='' /></div>katyhttp://www.blogger.com/profile/11024540997639573819noreply@blogger.com0tag:blogger.com,1999:blog-6942245923921208654.post-57879471147547136022008-04-24T07:41:00.000-07:002008-04-24T07:43:34.713-07:00200 swim<br />200 kick<br />200 pull<br /><br />3 x 400 free - build by 100 (meaning that you should be swimming hard by the end of end individual 400) - take 15-20 seconds rest between each<br /><br />6 x 25 sprint - 15 seconds rest<br /><br />50 cool down<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6942245923921208654-5787947114754713602?l=triwomenswimsets.blogspot.com' alt='' /></div>katyhttp://www.blogger.com/profile/11024540997639573819noreply@blogger.com0tag:blogger.com,1999:blog-6942245923921208654.post-1794228680659636892008-03-17T09:01:00.000-07:002008-03-17T09:08:17.383-07:00100 swim <br />200 pull<br />300 kick<br /><br />8 x 100 pace on an interval (pick the same interval and try to come in consistently)<br /><br />300 pull<br />200 kick<br />100 cool down<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6942245923921208654-179422868065963689?l=triwomenswimsets.blogspot.com' alt='' /></div>katyhttp://www.blogger.com/profile/11024540997639573819noreply@blogger.com0tag:blogger.com,1999:blog-6942245923921208654.post-7494307566063696782008-03-03T09:45:00.000-08:002008-03-03T09:50:07.475-08:00200 swim<br />100 kick<br />100 pull<br />100 IM or free if you don't know strokes<br /><br />3 x through this:<br />100 free on 1:45 or 2:00<br />100 free on 1:45 or 2:00<br />100 stroke (back, breast, or fly - do a different stroke each time through if you are up for it, otherwise stick to one you are good at) on 2:00 or 2:15<br /><br />100 cool down<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6942245923921208654-749430756606369678?l=triwomenswimsets.blogspot.com' alt='' /></div>katyhttp://www.blogger.com/profile/11024540997639573819noreply@blogger.com0tag:blogger.com,1999:blog-6942245923921208654.post-10420550048309182402008-02-29T09:48:00.000-08:002008-02-29T09:50:48.135-08:00400 warm up<br /><br />8x50 pace :50, 1:00, 1:10 pick the interval depending on your ability<br /><br />3x200 pull on 3:30 or 3:45 bilateral breathe 5, 7, 5, 7 by 50<br /><br />8x25 kick sprints on 1:00, :45, or :30<br /><br />100 easy<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6942245923921208654-1042055004830918240?l=triwomenswimsets.blogspot.com' alt='' /></div>katyhttp://www.blogger.com/profile/11024540997639573819noreply@blogger.com0tag:blogger.com,1999:blog-6942245923921208654.post-37154016505405040482008-02-29T09:47:00.000-08:002008-02-29T09:48:39.356-08:00500 warm up<br /><br />repeat the following 3 times through<br />200 free on the 3:15<br />200 free on the 3:15<br />200 stroke (i.e. backstroke or breaststroke) on the 3:45<br /><br />50 easy/stretch<br /><br />10x75 build to all out sprint within each 75 on the 1:15<br /><br />100 cool down<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6942245923921208654-3715401650540504048?l=triwomenswimsets.blogspot.com' alt='' /></div>katyhttp://www.blogger.com/profile/11024540997639573819noreply@blogger.com0tag:blogger.com,1999:blog-6942245923921208654.post-53623952322014592672008-02-29T09:46:00.001-08:002008-02-29T09:51:02.621-08:00a pyramid if you don't have time for a long work out ...<br /><br />(all freestyle with 10 second rest in between each distance)<br />100 stretch out/warm up<br />200 kick<br />300 build<br />400 pull<br />500 swim hard<br />400 pull<br />300 build<br />200 kick<br />100 cool down<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6942245923921208654-5362395232201459267?l=triwomenswimsets.blogspot.com' alt='' /></div>katyhttp://www.blogger.com/profile/11024540997639573819noreply@blogger.com0tag:blogger.com,1999:blog-6942245923921208654.post-77574323886809176512008-02-29T09:43:00.000-08:002008-02-29T09:51:18.496-08:00300 Swim<br />300 Kick<br />300 Pull<br /><br />10x50 pace on :50, 1:00, 1:00 (pick the interval depending on your ability)<br /><br />two times through:<br />50 (10 sec rest)<br />100 (15 sec rest)<br />200 (20 sec rest)<br />100 (15 sec rest)<br />50 (10 sec rest)<br /><br />6x150 (25 stroke/25 free by 50)<br /><br />150 cool down<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6942245923921208654-7757432388680917651?l=triwomenswimsets.blogspot.com' alt='' /></div>katyhttp://www.blogger.com/profile/11024540997639573819noreply@blogger.com0tag:blogger.com,1999:blog-6942245923921208654.post-28280922149160257222008-02-29T09:41:00.002-08:002008-02-29T09:43:05.435-08:00Two different intervals here, depending on your ability, feel free to modify the interval as you need:<br /><br />200 Swim<br />200 Kick<br />200 Pull<br />200 Swim<br /><br />8 x 100 pace on the 1:35 or 1:50<br />8 x 150 middle 50 hard on the 2:30 or 2:45<br />8 x 50 sprint IM (50 fly, 50 back, 50 breast, 50 free, then repeat) on the 1:00<br /><br />300 easy cool down<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6942245923921208654-2828092214916025722?l=triwomenswimsets.blogspot.com' alt='' /></div>katyhttp://www.blogger.com/profile/11024540997639573819noreply@blogger.com0tag:blogger.com,1999:blog-6942245923921208654.post-19074658042820507142008-02-29T09:41:00.001-08:002008-02-29T09:41:50.293-08:00200 Swim<br />200 Kick<br />200 Pull<br /><br />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)<br /><br />5 x 50 sprint on the 1:00<br /><br />200 easy<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6942245923921208654-1907465804282050714?l=triwomenswimsets.blogspot.com' alt='' /></div>katyhttp://www.blogger.com/profile/11024540997639573819noreply@blogger.com0tag:blogger.com,1999:blog-6942245923921208654.post-21027300939573431782008-02-29T09:39:00.000-08:002008-02-29T09:40:52.305-08:00warm up: 400 free<br /><br />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<br /><br />main set: 15x100 on 20 sec rest<br />1-5 focus on catch<br />6-10 focus on pull<br />11-15 focus on finish<br /><br />swim golf (see if there's a difference from the first round): 6x50 on 15 sec rest<br /><br />kick: 6x50 on 20 sec rest<br /><br />cool down: 200 easy (alternate 50 pull/50 swim)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6942245923921208654-2102730093957343178?l=triwomenswimsets.blogspot.com' alt='' /></div>katyhttp://www.blogger.com/profile/11024540997639573819noreply@blogger.com0tag:blogger.com,1999:blog-6942245923921208654.post-48646536341353752182008-02-29T08:17:00.000-08:002008-02-29T08:18:14.159-08:00Choose your own intervals<br /><br />warm up: 400 free<br /><br />4x200 free (50 arms/50 legs/100 both)<br /><br />2x500 free (100 hard/100 medium/100 hard ...)<br /><br />4x100 kick<br /><br />cool down: 200 free<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6942245923921208654-4864653634135375218?l=triwomenswimsets.blogspot.com' alt='' /></div>katyhttp://www.blogger.com/profile/11024540997639573819noreply@blogger.com0