Additional Swim Workouts
I would rote through some of these
Summer Workouts (#1)
Warm-up:
4 x 200 S-K-P-S
Main Set: (45 sec rest betwwen Each)
500 (Steady Pace try to make sure you are under 7:30.00)
100 Fast
400 Moderate (Steady Pace)
100 Fast
300 Moderate (Steady Pace)
100 Fast
300 Moderate (Steady Pace)
100 Fast
200 (500 Pace)
100 Fast
100 Easy
100 Fast
Kick Set:
5 x 100 w/board (20 sec rest)
Cool Down
12 x 50 Drill Swim Choice
200 Easy
Summer Workouts (#2)
Warm-up:
300 Free
6 x 100 odd pull, even kick
8 x 50 IM order
Main Set:
600 ( 1 min rest)
2 x 300 (45 sec rest)
3 x 200 (30 sec rest)
4 x 150 (30 sec rest)
6 x 100 (20 sec rest)
2 x 100 IM (30 sec rest)
Cool Down
100 Kick
100 Easy
100 Choice
200 Easy
Summer Workouts (#3)
Warm-up:
200 Swim
200 Kick
200 pull
Main Set:
100 FR
200 IM
2 x100 FR
4 x50 25 Choice/25 FR
3 x 100
200 IM
4 x 100 FR
4 x50 25 Choice/25 FR
5 x 100
Kick Set:
4 x 100 w/board (reg/tombstone)
Cool Down
250 Easy Choice
Summer Workouts (#4)
Warm-up:
500 Swim
Main Set:
4 x 50 Fly Sprints (:30 Rest)
4 x 50 Back Sprints (:30 Rest)
4 x 50 BR Sprints (:30 Rest)
4 x 50 Fly Sprints (:30 Rest)
200 Free (alternate kick and pull)
2 x 200 IM (:30 Rest)
2 x100 FR (easy)
2 x200 IM (30 Rest)
4 x 50 Fly Sprints (:30 Rest)
4 x 50 Back Sprints (:30 Rest)
4 x 50 BR Sprints (:30 Rest)
4 x 50 Fly Sprints (:30 Rest)
200 IM Easy Pace
Cool Down
500 FR
Summer Workouts (#5)
Warm-up:
400 Swim
Main Set:
4 x 100 Alternate Kick/Pull
4 x 100 Choice
200 FR
8 x 25 Sprints (:30 Rest)
200 FR
8 x 25 Sprints (:30 Rest)
4 x 200 IM (:45 Rest)
8 x 50 FR (breathing drill)
(1st-50 breath every 6th; 2nd-every 5…)
Vertical Kicking (4-8) reps
Cool Down
400 FR
Summer Workouts (#1)
Warm-up:
4 x 200 S-K-P-S
Main Set: (45 sec rest betwwen Each)
500 (Steady Pace try to make sure you are under 7:30.00)
100 Fast
400 Moderate (Steady Pace)
100 Fast
300 Moderate (Steady Pace)
100 Fast
300 Moderate (Steady Pace)
100 Fast
200 (500 Pace)
100 Fast
100 Easy
100 Fast
Kick Set:
5 x 100 w/board (20 sec rest)
Cool Down
12 x 50 Drill Swim Choice
200 Easy
Summer Workouts (#2)
Warm-up:
300 Free
6 x 100 odd pull, even kick
8 x 50 IM order
Main Set:
600 ( 1 min rest)
2 x 300 (45 sec rest)
3 x 200 (30 sec rest)
4 x 150 (30 sec rest)
6 x 100 (20 sec rest)
2 x 100 IM (30 sec rest)
Cool Down
100 Kick
100 Easy
100 Choice
200 Easy
Summer Workouts (#3)
Warm-up:
200 Swim
200 Kick
200 pull
Main Set:
100 FR
200 IM
2 x100 FR
4 x50 25 Choice/25 FR
3 x 100
200 IM
4 x 100 FR
4 x50 25 Choice/25 FR
5 x 100
Kick Set:
4 x 100 w/board (reg/tombstone)
Cool Down
250 Easy Choice
Summer Workouts (#4)
Warm-up:
500 Swim
Main Set:
4 x 50 Fly Sprints (:30 Rest)
4 x 50 Back Sprints (:30 Rest)
4 x 50 BR Sprints (:30 Rest)
4 x 50 Fly Sprints (:30 Rest)
200 Free (alternate kick and pull)
2 x 200 IM (:30 Rest)
2 x100 FR (easy)
2 x200 IM (30 Rest)
4 x 50 Fly Sprints (:30 Rest)
4 x 50 Back Sprints (:30 Rest)
4 x 50 BR Sprints (:30 Rest)
4 x 50 Fly Sprints (:30 Rest)
200 IM Easy Pace
Cool Down
500 FR
Summer Workouts (#5)
Warm-up:
400 Swim
Main Set:
4 x 100 Alternate Kick/Pull
4 x 100 Choice
200 FR
8 x 25 Sprints (:30 Rest)
200 FR
8 x 25 Sprints (:30 Rest)
4 x 200 IM (:45 Rest)
8 x 50 FR (breathing drill)
(1st-50 breath every 6th; 2nd-every 5…)
Vertical Kicking (4-8) reps
Cool Down
400 FR
| summer_workout-xl.docx |