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
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
