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
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
Approximate Time: 1 Hour
Distance: 3,100
Notes:
Aerobic Distance Freestyle workout.
Warm Up:
300 Swim, 200 Pull, 100 Kick
Main Set:
400 @ 400 Pace Interval
2 x 200 @ 200 Pace Interval -5 second
400 @ 400 Pace Interval
4 x 100 @ 100 Pace Interval -5 seconds
-Take 1 Minute Extra Rest-
400 FAST
100 EZ
—————
300 Choice Kick
—————-
200 Warm Down
Approximate Time: 1 Hour
Distance: 3,100
Notes:
Aerobic Freestyle workout. Sub Stroke for the 200’s if you don’t want to swim free
Warm Up:
300 Swim, 200 Pull, 100 Kick
Pre Set:
4 x 50 @ 60 – Descend
Main Set:
200 Fast @ 200 Pace +5
100 Long @ 100 Pace
200 Fast @ 200 Pace +5
2 x 100 Long @ 100 Pace
200 Fast @ 200 Pace +5
3 x 100 Long @ 100 Pace
200 Fast @ 200 Pace +5
4 x 100 Long @ 100 Pace
—————
100 EZ
—————
8 x 25 Kick @ no interval
SPRINT!!!
—————-
200 Warm Down
Approximate Time: 1 Hour
Distance: 3,100
Notes:
Aerobic Freestyle workout
Warm Up:
300 Swim, 200 Pull, 100 Kick
Main Set:
4x’s:
|200 @ 200 Pace Interval
|3 x 100 @ See Below
Round 1 & 3 @ 100 Pace
Round 2 & 4 @ 100 Pace -5 seconds
————–
100 EZ
————-
300 Kick – Choice
————–
100 Warm Down