Workout 3
This was a Friday morning swimming practice for the middle distance – distance swimmers that we did the 3rd week in October 2010. On Friday morning the emphasis was short rest with the goal of establishing a smooth and flowing rhythm with the stroke. There were two different main sets either for athletes who swim the 400IM through the 1650 and for the 200 swimmers on down. The total yardage for the practice was 5,500 yards.
400 Swim 6:00
4 X 100 Swim 1:25
4 X 50 Swim 40
60 Seconds Rest
300 Kick, Build each 100 6:00
8 X 50 25 Drill/25 Swim 50
8 X 25 Swim, 15m burst 30
100 Swim, Recovery
Main Set A (400IM, 500, 1000, 1650 swimmers)
40 X 50 Swim, Free, goal hold 29 or ò 40
Main Set B (200 swimmers + ò)
10 X 50 Swim, major stroke 40 – BK
BK – goal 32 or ò, BR goal 35 or ò 45 – BR
10 X 50 Kick, major stroke, goal hold 42 or ò 50
10 X 50 Swim, major stroke (same goal times) 40 – BK
45 – BR
10 X 50 Swim, Free, goal hold 29 or ò 40
Re-Group
200 Swim, Recovery
2 X [ 200 Kick, moderate 3:45
3 X 50 Kick 45
Great workout by dowing swimming and you have made great schedule too for the perfect swimming, great way to motivate people. Keep on sharing and posting.
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