Workout #5
Warm up: 300 mix @ 70%
6 x 25 each build to 80% :10 rest
Set #1 tarzan set with recovery
complete the part twice
5 x 25 on :45 tarzan focus on increasing arm speed thru-out each 25
25 easy on 1:00 into 2nd time thru
complete this part twice
3 x 25 on :35 3 up sprint tarzan 1 down easy
25 easy on :45 into 2nd time thru
after all above is completed:
6 x 100 recovery swim on 1:35
Set #2 top stroke swim non-free
8 x 25 on :25 @ 100 Race Pace 50 easy
2 x 100 from a push top stroke sprint within :05-:10 of best time
Rest as needed between
200 easy
2,200 yards
Workout #6
Warm up: start into 300 choice swim @ 70%
quick starts into each 2 x 100 choice swim VS by 50 75% – 100%
no grab starts into each 3 x 50 25 choice swim @ 80% / 25 Tarzan @ 90%
(starting drill used to focus on legs only off of the block)
start into 1st 75 4 x 75 on 1:15
25 3 up tarzan 2 down easy /25 5 fast strokes – 5 slow strokes / 25 easy
50 easy
Set #1 second stroke kick
4 x 75 on 2:15
They are all broken at the 50
25 @ 75% / 25 @ 100% (1-4 broken for :05, 5-8 broken for :10) / 25 @ 100%
8 x 25 on :50
1-4 5 fast kicks / 5 slow kicks, 5-8 partner racing same strokes together
50 easy
Set #2 Paddle swim free :30 rest (descend pace based on your starting point)
400 @ 85% hold 1:05 with inc stk cnt by 100
100 descend pace from above 1:03 +/-
300 hold pace from previous 100 with inc stk cnt by 100
100 @ sub 1:00
50 easy
Set #3 free kick
3 x 200 :20 rest
#1 VS by 25 75% – 100%
#2 VS and (broken :05) by 50 75% – 100%
#3 VS and (broken :10) by 100 75% – 100%
100 easy
Set #4 OVERSPEED
3 x 25 pull for speed only choice stroke continuous each swimmerrest within reason
200 easy
Total yardage = 3,475