W 2014 - 10/11

One-Hour Workout: “Tired” Swimming

Warm-up
300 easy swim, increasing pace each 100
 
4×25 drill
 
4×25 hard efforts

Main Set x 2
4×100 all-out effort (30 sec recovery between each)
 
2×200 all-out effort (30 sec recovery between each)
 
1×400 all-out effort, swam at your sprint-distance pace

Cool-down
5–10 min easy swimming, including kicking and pulling drills.
W/U:
2/1 x 150 as 50dr; 50 k; 50 sw

Main Set (x 3)
(1st free)(2nd non-free)(3rd free)
5 x 200:
• 200 build
• 150 build 50 fast
• 100 build 100 fast
• 50 build 150 fast
• 200 fast

2/1 x 100 as 50 k; 50 sw

3250 – 3500m

8/6/4 x 100
odds: 25 dr 25 low sc 50 build
evens: 25 fast k 50 smooth sw 25 fast k

1 or 2 rounds of:
4x50 as 25 low stroke count 25 build stroke rate (faster arms)
2x50 as 15fast 35easy
2x50 as 15easy 20fast 15east
2x50 as 35easy 15fast

1 or 2 rounds of: (option to do from a dive)
50 as 15fast 35easy
50 as 25fast 25easy
50 as 35fast 15easy
50 fast
100 smooth swim
Pyramid

w/u: 200m smooth
200m drill/swim
200m kick/swim

Main:
100m on 10 sec RI
200m on 15 sec RI
300m on 20 sec RI
400m on 25 sec RI
300m on 20 sec RI
200m on 15 sec RI
100m on 10 sec RI

c/d : 
200m easy choice
Warm up
2 x 150 IM
(no fly – 50m back, 50m breast, 50m free) :10 RI
100m free focus on technique
Build (x6)
vary breathing patterns to suit race styles/pace
1-4) breath every 3, 4, 5, 7 strokes
5)1 x 50m free breathe left 
:15 RI(either every 2nd/4th stroke)
6) 1 x 50m free breathe right 
:15 RI(either every 2nd/4th stroke)
Main
4/3/2 x 200m (negative split) :10-15 RI
3/2 x 400m (negative split) :20 RI

Cool down:
4 x 50m any stroke :15 RI
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