WORKOUTS
Here are some Workouts for the off-season. Click on the workout for a Microsoft Word Version.
Workout #1
Swim these at a steady pace-not too fast, but do not loaf.
- 200 swim/200 kick
- 12 x 50:
4 x 50 (choice) 1:00
4 x (25 choice/25 free) 1:00
4 x (free) :50
- 5 x 100 Free @ 1:30
- 100 Choice (easy)
- 8 x 50 IM Order @1:00
50 fly, 50 back, 50 breast, 50 free, then repeat.
(First 25 should be long with good strokes, 2nd 25 should be fast)
- 300 Free kick w/board
Make every third length fast
- 100 easy cool-down
Workout #2
- 500 Warm-up choice
- 16 x 25 @ :40
Repeat four times:
#1 Free. Distance-per-stroke. Take as few strokes as possible.
#2 Free. Build up. Get faster as you swim the 25.
#3 Free sprint
#4 Easy choice other than free
- 100 Choice (easy)
- 6 x 150 Free on 2:20
Swim at a steady pace for #1-3
Gradually increase your speed on #4-6
- 100 Choice (easy)
- 6 x 50 Choice other than free on 1:00
- 100 easy cool-down
Workout #3
- 500 warm-up (choice)
- 12 x 50 Free
4 x 50 on :55
4 x 50 on :50
4 x 50 on :45
- 8 x 75 on 1:15-1:30
Do twice and Sprint the 2nd 25 of each 75
#1 Fly/back/breast (by 25's)
#2 Back/breast/free
#3 Breast/free/fly
#4 Free/fly/back
- 100 Choice (easy)
- 20 x 25 Free on :30
Odd 25's are easy, even 25's are sprint
- 200 Kick NO Board
- 150 easy cool-down
Workout #4
- 200 swim/200 kick warm-up
- 4 x 50 Drills (choice)
- 3 x 50 on :45-1:00
- 3 x 100 on 3:00
- 3 x 50 on :45-1:00
- 4 x 75 on 2:00
- 3 x 50 on :45-1:00
- 6 x 50 on 1:30
- 3 x 50 on :45-1:00
- 8 x 25 on 1:00
- 3 x 50 on :45-1:00
- 100 cool-down
Workout #5
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