Warm-Up (1200 yards)
- 1 x 400 choice – Every 4th 25 is fly kick on your back, arms at sides
- 6 x 100 w/ :15s rest
25 scull + 25 catch up + 50 swim
- 4 x 50 on 1:00 streamline kick on your back w/ fins
Main Set (2000 yds)
- 10 x 100 on 1:40 Pace = 1:27
Last 25 of every 100: Tight core
- 8 x 25 Sprint on 1:00
Odds: Pull using kickboard as a buoy
Evens: Kick w/ board
- 4 x 200 Country Club IMs w/ :30s rest
Cool Down (200 yds)
- 4 x 50 choice on 1:05
Total Yards: 3400
8 x 25 choice sprints followed by 9 x 100 @ threshold pace. The remainder of the workout is at EN-1 pace and concentrates on turns
The main set starts with sprinting. If you need more warm-up, take a couple of the 150s from the end of the workout and swim them after the vertical kick. Sprinting first helps you attain your goal times in the EN-3 200s. Have fun!
You don’t need anything but a swimsuit, goggles and a pool for this workout. While kicking without a board, keep your core tight and streamline yourself as much as possible. While pulling without a buoy, keep your legs together and get your hips as high in the water as you can by squeezing your gluts.
Another timed warm up today. We will start the main set with a SP-3/Power set. You will be swimming with your t-shirt and shorts on over your swim suit. Afterwards, you will swim your 8 x 100 wearing only your suit. Boy, will you feel fast!
The warm-up today is timed. The first set of 125s should be swum at threshold pace. The SP-1 set has some short rest sprints followed by a longer rest. Don’t take any extra rest as I want you to build up lactate. Your body will have to figure out a way to keep up and you will feel what it is like to swim spent.
The EN-2 set should be swum at threshold pace. The EN-3 set should be swum at 2 seconds under your 50 threshold pace. Kick hard and make your legs burn during the Tombstone kick.
Also, FADDLE = 100 swim w/ right fin and left paddle + 100 swim with left fin and right paddle + 100 both fins and paddles + 100 no fins or paddles.
Last day of recovery week. The main set has 7 x 100 @ threshold pace, 25 kick or pull fast followed by 50 moderate. The last SP-3 set is a sprint with paddles. Focus on accelerating through your stroke.
It’s recovery week. Today we are swimming a 400 free for time to determine threshold paces. For the rest of the workout, there are opportunities to work on stroke kick and turns.
Recovery week, day 1 means reduced yardage and intensity. The two sets to work are the EN-3 50s set in which your goal pace is 2s less than your threshold 50 pace and the final SP-2 set.
The main set today starts with 6 x 100, moves to some faster swimming and ends with a EN-1 (basic endurance) set. Feel free to mix up the strokes.
Since Monday’s workout was so hard, this one is a bit easier. A long EN-1 set extends the warm up. 25s and 50s w/ fins are next for the SP-3 set. The workout concludes with some dive in choice 50s from the blocks.
This workout has four different sets. It starts with an EN-1 – you can think of it as an extended warm-up. The EN-2 set should be swum at threshold pace. Give yourself 60s rest for the 400, 30s rest for the 200 and 15s for the 100s. For the sprint set, keep the kick and strokes the same for a set of 2 x 25. The final EN-3 set should be swum at 2-3s below threshold pace.
This workout features a circuit training set. There is stroke work, vertical kicking, pulling, press-outs and a set that ends with 25 fly to build strength.
For this workout, sprinting leads the main set. The goal is to produce lactate and swim through it. For the EN-2 set, pick an interval that is 15s more than your threshold 100 pace.
Warm up includes drills for straight body alignment and extension. Main set includes one round of 25s on a short interval. To determine your interval, divide your 100 race pace by 4. Then add 10-15s. Round to the nearest 5.
The warm up emphasizes pulling with a straighten wrist. Main set contains an EN-1 challenge: Can you double your distance while maintaining a pace slightly above threshold? The sprint set concentrates on speed in and out of the walls.
This workout features a short EN-2 freestyle set. a long EN-1 IM set and sprints that emphasize quick turns.
This workout starts with an EN-2 set and builds speed from there. An SP-2 set follows. The workout winds down with a long EN-1 set that mixes things up so that it doesn’t get too boring.