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
Yes anytime you do drills it is a good idea to slow down the interval to ensure that the drill is done fully and correctly so that it helps to improve technique in the water.
Yes anytime you do drills it is a good idea to slow down the interval to ensure that the drill is done fully and correctly so that it helps to improve technique in the water.
