Each week, I thought I would throw up one week’s worth of workouts created for masters swimmers and triathletes. The workouts are designed to push progression over three month cycles and are scale-able for all ability levels. If you are going to jump into this training system, start by reading the Boost Training Guide, do the test workout (workout #1 below), download the Boost Pace Chart and input your results to calculate your paces and base interval. Most days, there will be a specific goal for each repeat in the main series that will add accountability and make the workouts fun, purposeful and effective.
If you have questions, feel free to ask.
Cheers!
-Jeff
Workouts for the Week of February 18, 2013
Workout #1
200 1 x 200 on 1:00 Warm up your choice REC
300 6 x 50 on :15 Optimum stroke count desc 1‑6 F2
Count strokes on each to determine OSC
200 1 x 200 on 1:00 recovery swim REC
100 1 x 100 on 2:00 Free fastest possible from push S2
500 5 x 100 on :15 recovery REC
1,600 8 x 200 on :20 Free fastest average F2
Rest exactly :20 between each swim, sub 2:20 at end
600 6 x 100 on :15 recovery REC
3,500 Yards
Workout #2
200 1 x 200 on 1:00 Warm Up REC
600 4 x 150 on :20 free alt 25 kick on side/ 25swim F1
SCORE TRAINING SET
2,000 2x{1 x 400 on :BI free (1 pt) F1
{1 x 300 on :BI free (2 pts) F2
{1 x 200 on :BI free (3 pts) F3
{1 x 100 on :BI free (4 pts) S1
{1 on :01 Rest 2 min between sets
Add total points out of a possible 20
600 3 x 200 on :15 pull paddles + buoy neg split F1
300 3 x 100 on :15 recovery 50fr/50bk REC
3,700 Yards
Workout #3
200 1 x 200 on 1:00 warm up REC
400 16 x 25 on :15 4 each strk desc 1‑4 F1
SCORE TRAINING SET
1,600 4x{1 x 200 on 1:00 Fast (S1=1pt ,S2=2pt ,S3=3pt) S1
{1 x 200 on 1:00 Recovery REC
Add the total and post to comments.
600 4 x 150 on :20 free pull breath 3/5/7 x 50 F1
300 3 x 100 on :15 recovery REC
3,100 Yards
Workout #4
200 1 x 200 on 1:00 warm up REC
900 3x{2 x 75 on :15 forearm paddle drill free F1
{2 x 75 on :15 free work on high elbows F1
1,800 24 x 75 on :10 IM Switch (start w/ diff strk) F2
600 6 x 100 on :15 kick 50 smooth/ 50 fast F2
300 3 x 100 on :10 recovery REC
3,800 Yards
Workout #5
200 1 x 200 on 1:00 warm up REC
600 4x{1 x 75 on :15 free at OSC F1
{1 x 75 on :15 fly/bk/br x 25 F1
1,800 3x{3 x 100 on :15 IM 70% effort F1
{2 x 100 on :15 IM 80% effort F2
{1 x 100 on :15 IM 90% effort F3
600 3 x 200 on :20 free paddles + fins OSC ‑4 F1
300 12 x 25 on :15 Odd REC/ Even S3 S3
10 Up and Outs
300 3 x 100 on :15 recovery REC
3,800 Yards
---------------------------------------------------------------------------------------------------
www.boostswimming.com
Jeff’s Bio
