Workout #1
warm up: 500 mix
8 x 50 kick descend by 2 :10 rest
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Set #1 warm down as needed after each sprint
6 x :48 second sprints ( :48 is the goal time for the 100 fly)
3 of them free kick and 3 of them fly kick
Set #2 warm down as needed after each sprint
4 x :48 second sprints
2 of them fly sprint swim and 2 of them sprint paddle swim free
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Workout #2
warm up: 600 mix
4 x 100 50 kick / 50 swim build each 50 to 80% :15 rest
6 x 50 swim 3 free / 3 fly build each 50 to 90% :20 rest
100 easy
Set #1 Tempo sprints ( decide stroke count to time and maintain speed once per each
25, starting 2 strokes after the break out)
2 x 25 swim (1 fly, 1 free) to develop tempo speed unless already known
rest as needed
4 x 75 swim (2 fly, 2 free) tempo each 25 maintaining speed
warm down as needed
timed turns, break outs and finishes
Workout #3
warm up: 400 mix
4 x 75 kick / swim / kick by 25 @ 70% :15 rest
6 x 50 kick @ 85% 3 fly, 3 free :15 rest
100 easy
2 x 100 sprint kick 1 free / 1 fly
50 easy after each kick
Set #1 swim set fly and free
8 x 25 on :40 build each 25 to sprint
2 x 100 on 2:15 broken @ 50 for (:10) negative split
variable speed by 50 90% – 100%
50 easy
2 x 50 on :50 sprint
12 x 25 on :35 1-4 tarzan (2 +/- 20 strokes and 2 increase arm speed)
5-8 recovery
Workout #4
warm up: 600 mix
repeat twice fly kick set up to :20 rest
100 middle 50 sprint kick
50 variable speed by 25 70% – 100%
2 x 25 sprint
warm down as needed
Set #1 paddle swim freestyle :10 – :20 rest as needed
8 x 50 @ 85%
2 x 100 @ 90%
1 x 200 variable speed by 25 70% – 100%
100 easy
one block sprint broken 100 @ 50 and 75 for :10 each
warm down as needed
Workout #5
warm up: 400 mix into
all choice rest within reason but increase and elevate heart rate
2 x 50 kick / swim by 25
2 x 100 kick / swim by 50
2 x 150 kick / swim by 75
50 easy then timed 200 swim
50 easy then timed 2oo kick
100 easy
200 alternate by 25 kick fly @ 80% / swim fly @ 100%
2 x 150 as above 1 fly / 1 free
2 x 100 as above 1 fly / 1 free
2 x 50 as above 1 fly / 1 free
warm down as needed