Wednesday, October 27, 2021
Workout “A” Warm-Up (1600 yds)
- 1 x 200 choice
- 1 x 200 free pull
- 1 x 200 IM kick
- 12 x 50 free on :55
- 4 x (4 x 25 on :40 IM order)
Goal: Try to drop your stroke count on each set of 4 x 25
Main Set (1300 – 1500 yds)
- 4 x 50 on 1:05 – 25 fly + 25 back
- 1 x 100 IM
- 4 x 50 on 1:05 – 25 back + 25 breast
- 1 x 100 IM
- 4 x 50 on 1:05 – 25 breast + 25 free
- 1 x 100 IM
- 4 x (4 x 25 on :30 as follows:
1st 25: Fast –> EZ
2nd 25: EZ –> Fast
3rd 25: All EZ
4th 25: All Fast) - Optional : 1 x 200 IM
Cool Down (200 yds)
- 2 x 75 choice on 1:30
- 1 x 50 double arm backstroke
Total Yards: 3100-3300
Workout “B” Warm-Up (1200 yds)
- 1 x 200 choice
- 1 x 200 free pull
- 1 x 200 IM kick
- 8 x 50 free on 1:00
- 2 x (4 x 25 stroke on :50)
Goal: Choose 2 non-free strokes to work. Try to drop your stroke count on each set of 4 x 25
Main Set (900-1100 yds)
- 2 x 50 on 1:20 – 25 fly + 25 back
- 2 x 50 on 1:20 – 25 back + 25 breast
- 2x 50 on 1:20 – 25 breast + 25 free
- 2 x 100 IM on 3:00
- 4 x (4 x 25 on :40 as follows:
1st 25: Fast –> EZ
2nd 25: EZ –> Fast
3rd 25: All EZ
4th 25: All Fast) - Optional: 2 x 100 IM kick w/ :30s rest
Cool Down (200 yds)
- 2 x 75 choice on 2:00
- 1 x 50 double arm backstroke
Total Yards: 2300 – 2500