Workout #11
Warm up: start into 600 choice swim @ 70% 4 x 125 choice stroke :15 rest
75 kick 10 fast kicks / 10 slow kicks
50 swim 10 fast strokes / 10 slow strokes
4 x 100 swim VS by 50 75% – 100% :15 rest
check heart rate twice and keep between 25 – 30
100 easy
Set #1
12 x 25 on :50
1,2,5,6,9,10 tarzan increase arm speed
3,4,7,8,11,12 partner racing free kick
50 easy kick on 1:30
2 x 100 on 2:00 5 up tarzan sprint 4 down easy
50 easy kick on 1:30
OVERSPEED
2 x 50 drag and pull continuous :20 rest
100 easy
Set #2 complete this set twice
2 x 150 free strong with PADDLES on 2:30
2nd time thru top stroke on 2:45
50 kick (25 @ 100% / 25 @ 75%), open turn to get time into
100 swim broken each 25 for :05 – :15, 1st and 3rd 25 @ 200 RP,
2nd and 4th 25 @ 100 RP
100 easy
Total yardage = 3,200
Workout #12
Warm up:
start into each 6 x 50 choice swim VS by 25 70% – 80%
1-3 no grab start, 4-6 quick start
Set #1 Swim set
rest between sets if needed or adjust send offs
3 x 100 on 1:30 VS by 25 75% – (100% @ 100 RP) top or 2nd stroke swim
100 on 2:30 100 5 fast strokes / 5 slow strokes, 50 easy
3 x 100 on 1:35 top or 2nd stroke swim
#1, #3 VS by 25 75% – (100% @ 100 RP)
#2, #4 @ 500 RP or 400 IM RP with inc stk cnt
100 on 2:30 100 10 fast strokes / 10 slow strokes, 50 easy
3 x 100 on 1:40 top or 2nd stroke swim
#1, #2 VS by 25 (100% @ 100 RP) – 75%
#3, #4 @ 500 RP or 400 IM RP with inc stk cnt
100 on 2:30 100 15 fast strokes / 15 slow strokes, 50 easy
3 x 100 on 1:45 top or 2nd
#1, #3 @ 500 RP or 400 IM RP with inc strk cnt
#2, #4 VS by 25 (100% @ 100 RP) – 75%
100 on 2:30 100 20 fast strokes / 20 slow strokes, 50 easy
Set #2 kick top or 2nd stroke :15 rest
complete this part twice
2 x 75 25 @ 75% (broken for :05) / 50 @ 100%
100 @ 75% into next time thru
complete this kick set once :10 rest
2 x 75 VS 25 @ 75% / 50 @ 100 %
4 x 50 1-2 sprint broken @ 25 for :05, 3-4 @ 75%
4 x 25 5 fast kicks / 5 slow kicks
50 easy
Set #3
6 x 50 on :55 6 stroke tarzan break out each wall then finish 25 easy swim
200 easy
Total yardage = 3,425