10x100 Freestyle swim SCY/SCM/LCM
4 @ 1:50/2:00/2:10
3 @ 1:40/1:50/2:00
2 @ 1:30/1:40/1:50
1 @ 1:20/1:30/1:40
4x100 Breaststroke kick
ALL on 2:10/2:20/2:30
10x50 Drill Swim
Odds: Freestyle @1:05
Evens: Breaststroke @1:10
8x100 Swim: Alt. 25 Fast (25 Fast/75 Easy-25 easy/25 fast/50 easy-50 easy/25 fast/25 easy, etc.)
First Four Free @1:50/2:00/2:05
Second Four *** @1:55/2:00/2:05
50 easy
3x200 Kick Descend 1-3 with Fins (long or zoomers)
All on 3:10/3:20/3:30
Next set is done 6 to 8 to 10 times through depending on your level
Odd Rounds Free/Even Rounds ***
[50
[75 ALL on 1:10/1:15 for free-1:20/1:30 for ***
[100
NOTE: This set is only for Short Course (Yards or Meters)
10x50 Warm Down
4 @ :55/1:00/''
3 @ 1:00/1:05/''
2 @ 1:05/1:10/''
1 @ 1:10/1:15/''
Total: 4,600
Depending on how much time you take between each set, the whole workout should be completed in about two hours. If you feel that it's a little too much fast swimming for one workout (commonly thought), I might take out the "8X100s" for one workout, then substitute the "8X100s" for the "50, 75, and 100s" in the second workout. Hope this helps!
Alex M.
Depending on how much time you take between each set, the whole workout should be completed in about two hours. If you feel that it's a little too much fast swimming for one workout (commonly thought), I might take out the "8X100s" for one workout, then substitute the "8X100s" for the "50, 75, and 100s" in the second workout. Hope this helps!
Alex M.