Middle Distance Free – June 2014

Warm Up:
300 Swim / 300 Choice

Main Set:
2x’s
|300 @ Pace
|3 x 100 @ fastest Pace possible
|200 @ Pace
|2 x 100 @ fastest Pace possible
*Take extra minute before next round
**100 EZ after Round 2

4 x [3 x 50] @ choice interval – more rest than normal
#1 = FAST
#2 = FAST
#3 = EZ

400 Kick/Swim Warm Down

Distance Freestyle June 2014

Warm Up:
300 Swim – 200 Kick – 300 Pull

Main Set:
400 @ Pace
2 x 200 @ Pace – faster than 400 speed
4 x 100 @ Pace – faster than 200 speed
8 x 50 @ Pace – faster than 100 speed
50 EZ

300 @ Pace
2 x 150 @ Pace – faster than 300 speed
3 x 100 @ Pace – faster than 150 speed
6 x 50 @ Pace – faster than 100 speed
50EZ

200 @ Pace
2 x 100 @ Pace – faster than 200 speed
4 x 50 @ Pace – faster than 100 speed
100 EZ

Friday Swim Workout

Total Yardage = 3,500
Estimated Time = 1 Hour

Warm Up:
400 Swim
200 Kick
200 Pull

Main Set:
3x’s:
|3 x 50 @ Pace Interval +5
EZ/Build to Hard by 50
|100 @ Pace Interval
Hold fast pace set in 50
|2 x ‘X’ @ Pace Interval
FAST

Round 1 ‘X’ = 300
Round 2 ‘X’ = 200
Round 3 ‘X’ = 100

100 EZ

———————

4 x (4 x 50) @ Pace Interval +10 seconds
1 – 3 = Drill/Hard by 25
4 = FAST

———————

400 Cool Down (kick/swim combo)

Thursday Swim Workout

Time: 1 Hour
Yardage: 3,200
Notes:
Middle distance freestyle main set with some fast stroke swimming thrown in.

300 Swim, 200 Pull, 100 Kick

———-

300 Swim @ 300 Pace
4 x 50 SPRINT Choice @ 60
300 Swim @ 300 Pace
3 x 50 SPRINT Choice @ 60
300 Swim @ 300 Pace
2 x 50 SPRINT Choice @ 60
300 Swim @ 300 Pace
50 SPRINT

100 EZ

———-

4 x 100 Pull – Descend @ 100 Pace
4 x 50 Kick – Descend @ 60 seconds

———-

200 Warm Down

Thursday Swim Workout

Approximate Time: 1 Hour
Distance: 3,300
Notes:
Middle Distance workout.

Warm Up:
300 Swim, 200 Pull, 100 Kick

Main Set:

4x’s:
|200 Pace @ 200 Pace Interval
|100 Fast @ 100 Pace Interval
|100 Faster @ No Interval

100 EZ

—————

3’xs:
|200 Pull @ 200 Pace Interval
|4 x 25 Sprint Choice @ 30/40 seconds

—————-

100 Warm Down