Approximate Time: 1 Hour
Distance: 3,050
Notes:
Aerobic Freestyle workout.
Warm Up:
300 Swim, 200 Pull, 100 Kick
———————
Main Set
Broken Mile:
Take 10 seconds rest after each swim
11 Lengths – Long
10 Lengths – FAST
9 Lengths – Long
8 Lengths – FAST
7 Lengths – Long
6 Lengths – FAST
5 Lengths – Long
4 Lengths – FAST
3 Lengths – Long
2 Lengths – FAST
1 Length – Long
100 EZ
——-
Stroke Set:
10 x 50 @ 60
-25 Drill / 25 Build to Fast
——-
200 Warm Down
Approximate Time: 1 Hour
Distance: 2,800
Notes:
Aerobic Freestyle workout.
Warm Up:
300 Swim, 200 Pull, 100 Kick
———————
Main Set
4 x 200 @ 2:40/3:00/3:20/3:40/4:00
3 x 150 @ 2:00/2:15/2:30/2:45/3:00
2 x 100 @ 1:20/1:30/1:40/1:50/2:00
1 x 50 FAST
100 EZ
——-
Stroke Set:
10 x 50 @ 60
-25 Drill / 25 Build to Fast
——-
200 Warm Down
Approximate Time: 1 Hour
Distance: 3,300
Notes:
Aerobic Freestyle workout.
Warm Up:
300 Swim, 200 Pull, 100 Kick
———————
Main Set
4 x 100 80% @ 100 Pace Interval
3 x 200 85% @ 200 Pace Interval
2 x 300 90% @ 300 Pace Interval
1 x 400 100% @ 400 Pace Interval
*Take Extra Minute after each set*
—-
100 EZ
—-
Kick Set
400 Kick – Descend by 100’s
200 Warm Down
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Approximate Time: 1 Hour
Distance: 3,200
Notes:
Aerobic Freestyle workout.
Warm Up:
300 Swim, 200 Pull, 100 Kick
———————
Main Set
20 x 100 @ See Below
#1 – Make It @ Pace -10 seconds
#2 – Long @ Pace +10 seconds
#3-4 – Make It @ Pace -10 seconds
#5-6 – Long @ Pace +10 seconds
#7-9 – Make It @ Pace -10 seconds
#10-12 – Long @ Pace +10 seconds
#13-16 – Make It @ Pace -10 seconds
#17-19 – Long @ Pace +10 seconds
#20 = Recovery @ No Interval
—-
100 EZ
—-
Stroke Set
12 x 25 @ No Interval
Stroke
200 Warm Down
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Approximate Time: 1 Hour
Distance: 3,300
Notes:
Distance freestyle workout.
Warm Up:
300 Swim, 200 Pull, 100 Kick
———————
Main Set
*All 100’s are Fast (not sprint)*
5 x 100 @ 100 Pace +5 seconds
4 x 100 @ 100 Pace
3 x 100 @ 100 Pace -5 seconds
2 x 100 @ 100 Pace -10 seconds
1 x 100 @ 100 Pace -15 seconds
—-
100 EZ
—-
Sprint Set
*Choice Stroke*
12 x 25 @ No Interval
odds = Sprint off block
evens = EZ
200 Fly Kick on Back – Abs (streamline if possible)
200 Warm Down
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