Workouts
Swim — October 13
Gold – 2500 yds
Warm up- 300 swim (10 sec)
4 x 50 kick (10 sec)
2 x 100 pull (10 sec)
Main Set- 5 x 200 (30 sec rest btwn) effort should be 80-100%
500 Tempo Pace (45 sec rest)
Cool Down- 3 x 100 (kick, pull, swim each 100)
Silver – 1600 yds
Warm up- 200 swim (10 sec)
2 x 50 kick (10 sec)
100 pull (10 sec)
Main Set- 3 x 200 (45 sec rest btwn) effort should be 80-100%
400 Tempo Pace
Cool Down- 2 x 100 (kick, pull, swim within each 100)
Bronze – 1100 yds
Warm up- 100 swim (10 sec)
4 x 25 kick (10 sec)
2 x 50 pull (10 sec)
Main Set- 2 x 200 (60 sec rest btwn) effort should be 80-100%
300 Tempo Pace
Cool Down- 2 x 100 (kick, pull, swim within each 100)
Swim — October 6
Gold: 2200 Yards
Warm up - 200 easy swim rest 30 secs
200 pull start easy; end hard; rest 30 secs
200 kick start easy; end hard;
Main Set -
1×25 on 30
1×50 on 60
1×75 on 1:30
1×100 on 2:00
1×125 on 2:30
1×150 on 3:00
1×175 on 3:30
1×200 on 4:00
1×175 on 3:30
1×150 on 3:00
1×125 on 2:30
1×100 on 2:00
1×75 on 1:30
1×50 on 60
1×25 on 30
Drill Set push these hard - sprint up, rest back - 4×50
Warm-Down relax and unwind about 200 yds
Silver: 1800 Yards
Warm up - 200 easy swim rest 30 secs
200 pull start easy; end hard; rest 30 secs
100 kick start easy; end hard;
Main Set -
1×25 on 30
1×50 on 60
1×75 on 1:30
1×100 on 2:00
1×125 on 2:30
1×150 on 3:00
1×175 on 3:30
1×175 on 3:30
1×150 on 3:00
1×125 on 2:30
1×100 on 2:00
1×75 on 1:30
1×50 on 60
1×25 on 30
Drill Set push these hard - sprint up, rest back - 4×50
Warm-Down relax and unwind about 100 yds
Bronze: 1400 Yards
Warm up - 200 easy swim rest 30 secs
200 pull start easy; end hard; rest 30 secs
200 kick start easy; end hard;
Main Set -
1×25 on 30
1×50 on 60
1×75 on 1:30
1×100 on 2:00
1×125 on 2:30
1×150 on 3:00
1×125 on 2:30
1×100 on 2:00
1×75 on 1:30
1×50 on 60
1×25 on 30
Drill Set push these hard - sprint up, rest back - 4×50
Warm-Down relax and unwind about 100 yds
Swim — September 29
Gold – 2000 yds
Warm up: 400 swim (mixed strokes)
300 (50 drill/50 free)
200 kick
Main Set: 3 x 75 (15 sec rest) descend each 75
Easy 50 kick
3 x 75 (15 sec rest) descend each 75
Easy 50 kick
3 x 75 (15 sec rest) descend each 75
Easy 50 kick
All out 75
50 easy kick
500 Tempo swim
Cool down: easy 200
Silver – 1500 yds
Warm up: 300 swim (mixed strokes)
200 (50 drill/50 free)
100 kick
Main Set: 3 x 75 (15 sec rest) descend each 75
Easy 50 kick
3 x 75 (15 sec rest) descend each 75
Easy 50 kick
3 x 75 (15 sec rest) descend each 75
Easy 50 kick
All out 75
50 easy kick
400 Tempo swim
Cool down: easy 100
Bronze – 1000 yds
Warm up: 200 swim (mixed strokes)
100 (50 drill/50 free)
100 kick
Main Set: 3 x 75 (15 sec rest) descend each 75
Easy 50 kick
3 x 75 (15 sec rest) descend each 75
Easy 50 kick
3 x 75 (15 sec rest) descend each 75
Easy 50 kick
All out 75
50 easy kick
200 Tempo swim
easy 200 cool down
Swim — September 8
Gold: 2000 yds.
Warm up: 200 mixed strokes
50 kick, 50 drill, 50 kick, 50 drill
Main Set:
10 x 50 FAST (5 seconds rest)
500 Tempo Pull
10 x 100 Descending each 100 (15 second rest)
Cool Down: 100-200yds
Silver: 1350 yds.
Warm up: 150 mixed strokes
50 kick, 50 drill
Main Set:
6 x 50 FAST (5 seconds rest)
300 Tempo Pull
3 x 100 Descending each 100 (15 second rest)
Cool Down: 100-200yds
Bronze: 950 yds.
Warm up: 100 mixed strokes
50 kick, 50 drill, 50 kick
Main Set:
4 x 50 FAST (5 seconds rest)
200 Tempo Pull
2 x 100 Descending each 100 (15 second rest)
Cool Down: 100-200yds
