Swim Workout #147 – Choice – x 3

Good Morning to You! 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 Rounds

100 Drill + 50 Kick + 25 Swim

Take 5 seconds rest within the round and 15 after each round

= 700 yds

Main Set

1 Round, 2 if you have extra time

1 x 300  negative split

3 x 150, 500 pace

3 x 100, 200 pace

6 x 25, sprint pace

15-30 seconds rest

5 Minute Treading water – taking 15 seconds on and off of holding hands out of water. 

= 1200 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 2,800 yds</h2>


Swim Workout #3 – Choice – Get outside your comfort zone!

Are you the swimmer that always trains for the same stroke…? Get outside your comfort zone and try the other 3 strokes. Give the fast portions your all and savor the rest.

 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yards

Drill Set

12 x 25 ( 3 rounds of 4 x 25s ( 1=kick, 2=drill, 3=1/2 fast, 4=all fast)) Choice per round. Might be nice to do one set each stroke. 10 seconds rest.

100 free

= 400 yards

Main Set

3 rounds of ( *change the stroke each round) – 15 seconds rest

  • 100 IM
  • 50 fly* fast
  • 50 free easy
  • 4 x 25 fly*
  • 100 free moderate

=1200 yard

5 x 100 kick with board your choice – 15 seconds rest

  • fast easy by 25
  • Use fins if you want to change it up

=500 yards

Warm Down

100 warm down

=3,000 yards