75 Minute Swim Articles

Week 15, Day 1

Time to work on stroke sprints! The main set will work on stroke endurance and finish with a sprint. Choose 2-3 different strokes to work. Keep the same stroke for each round. Enjoy!

Week 14, Day 3

This workout takes a break for all the freestyle that we have been doing. Choose two other strokes to work on today. You will start by drilling and kicking the stroke, then building to 75s.

Week 14, Day 2

The main set here is a basic one – repeat 100s. For those who are strokers, replace the free with your stroke and see how long you can hold your pace. When and if you start to slow by more than 5s, take an extra minute’s rest and start up again.

Week 14, Day 1

In the main set, your pace should be 1-2 seconds faster per hundred than your average 100 on your 400 for time. So if your 400 time was 6:00, your average 100 pace was 1:30. Try to swim your 200 in 2:56-2:58, your 150 2:12-2:13, your 100 1:28-1:29 and your 50 in :44. Determine your intervals based on your goal times. Give yourself :45s rest for a 200, :35s for a 150, :25 for a 100 and :15 for a 50. Enjoy!

Week 14, Day 3

Week 14, Day 3

This workout takes a break for all the freestyle that we have been doing. Choose two other strokes to work on today. You will start by drilling and kicking the stroke, then building to 75s.

Week 14, Day 2

Week 14, Day 2

The main set here is a basic one – repeat 100s. For those who are strokers, replace the free with your stroke and see how long you can hold your pace. When and if you start to slow by more than 5s, take an extra minute’s rest and start up again.

Week 14, Day 1

Week 14, Day 1

In the main set, your pace should be 1-2 seconds faster per hundred than your average 100 on your 400 for time. So if your 400 time was 6:00, your average 100 pace was 1:30. Try to swim your 200 in 2:56-2:58, your 150 2:12-2:13, your 100 1:28-1:29 and your 50 in :44. Determine your intervals based on your goal times. Give yourself :45s rest for a 200, :35s for a 150, :25 for a 100 and :15 for a 50. Enjoy!

Week 12

Week 12

WARM-UP (1400 -1600 yds) 1 x 300 choice 4 x 50 breaststroke kick on 1:00/1:15 8 x 75 on 1:20/1:4025 back + 25 breast+...

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