Workout #7
Warm up: start into 300 choice swim @ 70%
Set #1
12 x 75 two strokes by 3 x 75 inc stroke count each 25
:10 rest check heart rate once each stroke to determine speedkeep heart rate +/- 24 – 26 50 easy
Set #2
8 x 125
1-4 swim with paddles, 5-8 fins swim/paddles choice on 3:00
1-4 alternate fly(one arm with paddles) / free by 25(3 laps of fly each 125), 5-8 free
1st two 125s of each set last 75 build last 50 sprint50 easy
4 x 25 partner racing free swim on :50
4 x 25 build to sprint 25’s tarzan on :50
100 easy
2,900 yards
Workout #8
Warm up: 300 choice, 6 x 50 swim descend by 2, 6 x 25 build each swim, 50 easy :10 rest
Set #1 alternate top stroke kick / second stroke kick by distance :15 rest
3 x 200 kick VS by 50 75% – 100%
6 x 50 kick 1-3 VS by 25 75% – 100%, 4-6 VS by 25 100% – 75%
150 alternate 25 3 up tarzan sprint 4 down easy / 25 choice swim @ 70%
8 x 25 5 fast kicks / 5 slow kicks
6 x 50 10 fast kicks / 10 slow kicks
2 x 100 15 fast kicks / 15 slow kicks
150 alternate 25 5 up tarzan spring 6 down easy / 25 choice swim @ 70%
100 easy
Set #2 rest as needed
OVERSPEED 4 x 25 2 – top stroke, 2 second stroke
4 x 25, tarzan
4 x 25 on :25 top stroke swim @ 100 RP
4 x 75 recovery on 1:10
3,400 yards