Workout #13
Warm up:
start into 2 x 300 :15 rest70% 50 kick / 50 swim
2 x 100 choice swim VS by 50 100% – 75% :15 rest
4 x 50 choice swim VS 5 fast strokes / 6 slow strokes50 easy
Set #1
4 x 125 on 2:15
1-2 50 kick @ 75% / 50 5 up tarzan 2 down easy / 25 tarzan sprint
3-4 50 kick @ 75% / 50 tarzan with inc stk cnt / 25 3 up tarzan 2 down easy
4 x 75 choice kick 50 @ 75% / 25 @ 100% :15 rest
4 x 50 on 1:15 sprint kick top or 2nd stroke
100 easy
Set #2 complete this set twice
6 x 25 partner race free kick on :50
50 easy kick into next time thru
100 easy
Set #3 OVERSPEED
3 x 50 drag and pull take rest as needed
4 x 100 recovery swim on 1:35
Total yardage = 3,200
Workout #14
Warm up:
start into 300 choice swim @ 70%
6 x 50 choice kick @ 75% :10 rest
Set #1 freestyle paddle swim
4 x 125 on 1:55 VS by 25 100% – 75% (1-2 strokes higher on faster 25)
start each 125 with 25 @ 100%
2 x 125 on 1:40 open turn to get time @ 25
1st 25 @ 75% focus on longer stroke and breathing /100 @ 90%-95%
50 easy
4 x 75 recovery with Tarzan on 1:15
25 6 stroke tarzan sprint break out then easy to wall
25 5 fast strokes / 4 slow strokes
25 easy
Set #2 top or 2nd stroke kick :20 rest
2 x 200 #1 VS by 50 75% – 100%, #2 VS by 25 75% – 100%
150 75 5 fast kicks / 5 slow kicks
Set #3 top or choice swim set – add additional rest if needed or warm down
6 x 100 on 3:00 1-3 top stroke, 4-6 2nd stroke
#1, #4 broken @ 50 for :10 – :20 as needed @ 200 RP
#2, #5 broken @ 25’s for :05 – :15 as needed @ 100 RP
#3, #6 straight goal with +/- :05 from best time from block same strokes as above
100 easy
Total yardage = 2,950