Swim Workouts week5

GUIDELINES AND DEFINITIONS:

Adjust the following workouts to suit your current swim proficiency.

RI = Rest Interval

y = yards

F/S = Freestyle

Non F/S= Any stroke other than Freestyle

IM = Individual Medley (Fly, Back, Breast, Freestyle). Substitute Freestyle for Fly if needed.

Full= Full stroke swimming

SIT= Sprint Interval Training

Swim Workout #13 Technique

Warm-up:
FLAF (Full, Legs only, Arms only, Full)

Set 1: Drills

Distance per stroke. Try to swim each length in as few strokes as possible.

4-6 x 100 yards. Count strokes on odd number lengths.

RI = 15-30s.

Set 2:

3-10 x 200y. Negative splits. RI = 20-30s.

Set 3:
5-10 X 50y Legs only with kick board. 90% max effort. RI = 15-30s

Cool Down:
Easy 200y

Swim Workout #14 Long Intervals

Warm up:
300-500y (a mix of strokes and drills)

Set 1:

3-5 x 100y
RI = 30 sec.
Goal: Consistent splits.

Set 2:
500y swim.
Goal: Consistent splits.

Set 3:
3-5 x 100y
RI = 30 sec.
Goal: Each 100 getting progressively faster.

Cool Down:
Easy 200y

Swim Workout #15 Short Intervals

Warm up:
FLAF (Full, Legs only, Arms only, Full)

Set 1:

10 x 50s mix of drills

Set 2:

5-10 x 150y (1 x 100y, 1 x 50y)

Swim the 100s at Easy Aerobic pace (65-75%) and the 50s at 95%.

RI = 15-30 seconds.

Cool Down:
Easy 200y