Approximate Time: 1 Hour
Distance: 3,150
Notes:
Aerobic Freestyle/Stroke workout.
Warm Up:
300 Swim, 200 Pull, 100 Kick
Main Set:
2x’s:
|100 Pace @ 100 Pace
|200 Fast @ 200 Pace
|100 Pace @ 100 Pace
|100 Pace @ 100 Pace
|150 Fast @ 150 Pace
|100 Pace @ 100 Pace
|100 Pace @ 100 Pace
|100 Fast @ 100 Pace
|100 Pace @ 100 Pace
————–
100 EZ
————-
200 Kick – Choice
————–
100 Warm Down
Approximate Time: 1 Hour
Distance: 3,000
Notes:
Aerobic Freestyle workout.
Warm Up:
300 Swim, 200 Pull, 100 Kick
Main Set:
5x’s:
|200 @ See Below
|2 x 50 @ 50 Pace +5 seconds
Round 1 @ 200 Pace
Round 2 @ 200 Pace -5 seconds
Round 3 @ 200 Pace -10 seconds
Round 4 @ 200 Pace -15 seconds
Round 5 @ 200 Pace -20 seconds
100 EZ
————-
300 – 200 – 100 Pull
Descend to FAST
Rest 15/30 seconds after each
————–
200 Warm Down
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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