Workout #9
Warm up: start into 400 choice swim @ 70%
start into each 8 x 50 kick on side fly or free/ work fly kick off each wall
1-4 no grab start, 5-8 quick start
50 easy
Set #1 complete this top stroke swim set twice
6 x 75 on 1:10 build to sprint with inc stk cnt each 25
(flyer’s free / fly / free by 25 do fly break out on free 4-6 fly kicks sprint)
6 x 25 on :40 odds tarzan sprint increase arm speed, evens @ 100 RP
50 easy into next time thru
Set #2 kick top or 2nd stroke – complete this set twice
2 x 100 #1 VS by 25 75% – 100%, #2 @ 95%
50 easy kick into next time thru
200 recovery
2,850 yards
Workout #10
Warm up:
400 mix
6 x 25 build swim raise HR
Set #1 Individualized top or 2nd race pace
2 x 200 @ 90% inc stk cnt by 50 or repeat each 100 :10 rest
50 easy
Set #2 Paddle swim top stroke
4 x 100 on 1:15 establish goals @ 90%
4 x 75 recovery on 1:10
4 x 100 on 1:10 odds make send off evens goal speed @ 90%
6 x 50 on 1:00 recovery
Set #3 Speed Work rest as needed
6 x 25 build to sprint kick
6 x 25 odds swim build to sprint / evens build to sprint tarzan
200 recovery
2,900 yards