Workout #3
Warm up: start into 200 choice swim @ 70%
8 x 50 descend by 2 :10 – :15 rest choice swim
50 easy
Set #1 QUALITY :20 rest
8 x 50 odds 25 tarzan / 25 3 up tarzan sprint 2 down easy evens swim 10 fast strokes / 10 slow strokes repeat
50 easy
Set #2 paddle free swim set – monitor heart rate for speed
check heart rate twice within the first two parts of the set
keeping heart rate between +/- 24 – 26 for :10 seconds
The pace should be strong aerobically elevating the heart rate while maintain the pace.
:10 rest for set except when checking heart rate then :10 rest
2 x 175 (check heart rate once)4 x 75 (check heart rate once)2 x 1252 x 100
100 easy
Set #3 OVERSPEED
3 x 25 pull for speed only continuous for each swimmer200 easy
Total yardage = 2,350
Workout #4
Warm up: Start into 800 swim alternate choice / IM by 200 @ 70% :15 rest
2 x 300 swim #1 choice, #2 IM, VS by 50 70% – 75% inc stk cnt
2 x 200 swim #1 choice, #2 IM, VS by 25 75% – 80% inc stk cnt
4 x 50 swim one each stroke IM order 5 fast strokes / 5 slow strokes
50 easy
Set #1 top stroke kick :20 rest
5 x 100 #1-2 VS by 50 70% – 100%
#3 sprint
#4-5 VS by 50 100% – 70%100 easy
second stroke kick :20 rest
10 x 50 odds VS by 25 70% – 100%
evens 10 fast kicks / 10 slow kicks
100 easy
3,250 yards