Just as the title suggest this workout is intended for those that are training for competitions. I am posting all of my workouts as I swim them. Adjust times and distances to match your level of training but keep the intensity level up when required in the swim. All workouts are rated on a scale 1 through 5 based on intensity of the entire workout, with 1 being the easiest and 5 being the most intense overall workout.
25 Yard Pool
Monday – Fun Day - Mid Distance Freestyle - Intensity level = 4 –
Date: 8-23-2010
Warm Up
1 x 500 Stretch or Stroke
3 x 100 Kick Free
5 x 200 – Build by 200 – Last 200 should be 95% effort on 2:45
5 x 100 – 50 Drill / 50 Swim on 1:50
100 Easy
5 x 100 – Pull on 2:00
5 x 100 – Kick on 2:40
100 Easy
3 x 100 – Descending Intervals last 100 should be 100%
1: 1:40
2: 1:30
3: 1:20
10 x 50 – Drill Swim by 50’s on the 1:30
200 Warm Down
Total Yards: 4,300 – time 1hr 10mins
I was just curious about your start times.
on the 200's you have a fairly quick start time but then on the 100's arm it's signicantly slower.
are you swimming the 5x100 arm and kick at a lower intensity?
I was just curious about your start times.
on the 200's you have a fairly quick start time but then on the 100's arm it's signicantly slower.
are you swimming the 5x100 arm and kick at a lower intensity?
