This was an afternoon swimming workout that the 200 stroke and IM athletes did 4 weeks out of the Big Ten Conference Championships in 2002. The workout totals 4,500 yards and the total for the day was 6,500 yards, which was the aim for that cycle. The focus of the main set was a threshold set to elevate their heart rates for approximately 25 minutes. The morning workout consisted of our second weight workout for the week and 2000 yards of swimming after weights. A summary of times held during the main set is listed after the workout.
500 Swim
300 Kick
8 X 75 50 Drill/25 Swim 15 Sec. Rest
8 X 25 Swim, Variable 40
8 X 100 Swim, Freestyle, Threshold 1:20
8 X 100 Swim, Stroke, Threshold 1:30 – FL/BK
1:40 – BR
Check heart rate immediately
100 Swim, Recovery
Check heart rate
3 X 50 Swim, Pace 60
250 Swim, Recovery
8 X 50 Kick, Moderate 60
6 X 100 Odd – Drill 10 Sec.
Even – Swim
For the athletes that completed this workout here are the average paces that they held for the set:
J – FR 57, BK 1:01
A – FR 59, BK 1:07
I – FR 1:02, BR 1:11
K – FR 1:03, BK 1:07
T – FR 1:03, BR 1:14
C – FR 56, FL (2)1:06, BK (3) 1:09, BR (3) 1:14
S – FR 1:01, BK 1:06
