Workout #1
Warm up: start into 300 reverse IM 25 kick / 25 swim @ 70%
Set #1 :20 rest
2 x 100 IM #1 kick, #2 swim @ 75%
200 IM 25 kick / 25 swim @ 75%
4 x 75 @ 80%, IM no fly, odds kick evens swim
4 x 25 partner racing sprint choice kick on :50
100 choice kick 20 fast kicks / 20 slow kicks repeat
2 minutes rest
Set #2 speed swim set and recovery
4 x 75 on 1:30
25 3 up 4 down tarzan repeat pattern with open turn / 25 @ 100 Race Pace top stroke open turn(to get time) / 25 tarzan sprint
100 easy
Set #3 Race Pace swim
2 x 25 fly @ 100 Race Pace on :25
2 x 50 fly @70% on :45Into from send off
4 x 25 free on :20 1-2 make send off 3-4 fast
50 easy
Set #4 Top stroke swim set (incremental stroke count – is adding at least one stroke each lap)
3 x 100 on 1:45
#1 50 swim @ 90% incremental stroke count / 50 tarzan with incremental stroke count
#2 top stroke with incremental stroke count each 25 @ :05-:10 over best time
#3 choice stroke swim 5 fast strokes / 5 slow strokes repeat
Set #5 OVERSPEED2 x 50 drag and pull with cords continuous100 easy
2,400 yards
Workout #2
Warm up:
start into 300 swim free VS by 150 70% – 75% :10 rest
6 x 75 swim build to 80% each 75 :10 rest
6 x 25 swim free with middle 9 strokes sprint tarzan with the rest easy on :30100 easy
Set #1 kick top stroke kick
3 (3 x 100) with 50 easy after each set :20 rest
1st set Variable Speed by 50 broken @ 50 for :10 90% – 100%
2nd set Variable Speed by 50 broken @ 50 for :05 70% – 100%
3rd set #1 @ 95%, #2 @ 80%, #3 VS by 25 70% – 100%
6 x 25 10 fast kicks / 10 slow kicks
100 easy
Set #2 top or second stroke kick, sprint kick with fins
9 x 50 all sprint :20 – :30 rest
50 easy
6 x 25 underwater fly kick (whole 25) sprint varied body positions if desired.
Sprint and rest as needed.
200 easy minimum
3,150 yards