A satisfying workout that gets you back to work before the boss gets cranky.....
10 x 300, 1 min rest between each 300
1) 300 warmup
2) 300 stroke drill: drill 50, swim perfect stroke 50
3) 300 pull, work on good rotation
4) 300 free, broken by 50, 10 sec rest - pace for a fast 300
5) 300 free, broken by 100, 15 sec rest - maintain pace from 50s
6) 300 free, broken by 150, 20 sec rest - maintain pace from 100s
7) 300 free, fast, maintain pace from 150s
8) 300 stroke (not free)
9) 300 kick
10) 300 warm down
Hopper
swimvacation.com
Here's one I lifted from this site a while back. The intervals are for SCM; modify as needed for SCY. Don't laugh at the early intervals, if you take this out too hard you'll pay dearly at the end (at least I do). I use the early 50's for pacing and concentrating on my stroke. On these intervals, the 50's take 35 minutes, which should get you back to work on time.
400 sw warmup
400 k/drill/swim
5x50 1:05
5x50 :55
5x50 1:00
5x50 :50
5x50 :55
5x50 :45
5x50 :50
5x50 :40
200 cooldown
3000 total
I did the 10x300 workout last week. It's great...a little of everything. Just when you begin to get bored, it's time for something else.
(Took me longer than a lunch break though!)
WOW you must have a long lunch :DLOL. THERE IS NO WAY I could swim 3000 yards ( okay I am Canadian how many metres is that?) in an hour.
Good for you.
Katie
The conversion for the Canadian metre to US meters is 1.0 x (Canadian Metres)= US Meters. The workout is written in meters, but should adapt well to metres using the conversion formula.
On these intervals the 40 50's take 35 minutes. That leaves 25 minutes available to swim the remaining 1,000, which is generally plenty.
Here's one I lifted from this site a while back. The intervals are for SCM; modify as needed for SCY. Don't laugh at the early intervals, if you take this out too hard you'll pay dearly at the end (at least I do). I use the early 50's for pacing and concentrating on my stroke. On these intervals, the 50's take 35 minutes, which should get you back to work on time.
400 sw warmup
400 k/drill/swim
5x50 1:05
5x50 :55
5x50 1:00
5x50 :50
5x50 :55
5x50 :45
5x50 :50
5x50 :40
200 cooldown
3000 total
YOIKES, that one looks like it'll put a hurting on ya. I like it. Sounds like I need to put this one to the test. I never laugh at the early intervals when I see a total of FORTY repeats :applaud:
Paul
After trying it a couple of times and getting hopelessly muddled on the intervals, I finally made a chart of all of the pushoff clock settings. It is very easy to get lost, especially when transitioning intervals, and especially at the end. It all starts to go by way, way too quickly for me to be doing math.
The chart looks like this:
60 5 10 15 20
25 20 15 10 5
60
60 50 40 30 20
10 5 60 55 50
45 30 15 60 45
30 20 10 60 50
40 20 60 40 20
YOIKES, that one looks like it'll put a hurting on ya. I like it. Sounds like I need to put this one to the test. I never laugh at the early intervals when I see a total of FORTY repeats :applaud:
Paul
OK, this one KICKED MY A$$!!!!!!!!
To start with, I think this was biting off more than I was able to to chew. And I kept the same intervals but swam in a SCY pool.
300 Warmup
100 Kick
100 Moderate Pace sw
5x50 1:05 - Tried to stay long and loose held about :36 on these
5x50 :55 - Held :37
5x50 1:00 - Again held :37 - starting to notice a break down in stroke
5x50 :50 - Held :37 until the last and then stroke started to come apart and also started to hold my breath. Bad news. At this point I bailed, a little disappointed in myself. But now I have a starting point for this work out so I will revisit it 4 weeks from now.
2x100 IM - nice and easy
100 Free - slow
Total of 1800 in about 35 minutes.
Shoulders are very tired right now so I think that this was the right amount of work for me at this point in time. Not as far along as I had hoped but I think I did the right thing by cutting it short.
Paul
