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.

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

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

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

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