My hardest workout last week was 1900 yards - but 800 was at race pace:
800 warm-up
4 build 25s sprint
4 fast 25s
100 easy
12x50 every 90s sec at 100 race pace
200 warm down
I had time for another 2500 of kicking / swimming / pulling, but I was so tired, there is no point, except "counting yards"...
Parents
Former Member
We did this workout last week on our "fast" day. It was pretty gut-wrenching (if you did it the way it was supposed to be done).
Warm Up:
500 choice
Main Set:
(4 times through)
200 free on 4:00-- hard effort
100 free on 2:00 (try to go half of what you did the 200 in, minus 3-5 seconds)
50 free on 1:00 (try to go half of what you did the 100 in, minus 3-5 seconds)
250 easy after each set of 200-100-50.
Total yards: 2,900
We did this workout last week on our "fast" day. It was pretty gut-wrenching (if you did it the way it was supposed to be done).
Warm Up:
500 choice
Main Set:
(4 times through)
200 free on 4:00-- hard effort
100 free on 2:00 (try to go half of what you did the 200 in, minus 3-5 seconds)
50 free on 1:00 (try to go half of what you did the 100 in, minus 3-5 seconds)
250 easy after each set of 200-100-50.
Total yards: 2,900
