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Start with easy swim for 3 minutes.
- 3 x 50 free pull - 10 sec rest between 50's
- 4 x 100 kick - 2 with fins, 15 sec rest
- 10 x 25 free - breath every 3 or 4 stroke - 5 sec rest
- 4 x 75 pull (with pull buoy or paddles) - 10 sec
- 300 swim
- 400 swim, 300 pull, 200 kick - warm up
- 2 x 200 fast/easy swim by 50's, 15 sec rest between 200's
- 1 x 400 pull
- 2 x 200 fast/easy swim by 25's, 15 sec rest between 200's
- 1 x 400 - this is a continues swim ( 25 fast 25 slow, 50 fast 50 slow, 75 fast 75 slow, 50 fast 50 slow)
- 2 x 200 fast/easy by 50's
- 100 warm down
This is what is called recovery swimming. This is extremely helpful in developing conditioning for triatholons and just plain getting into shape.
400 warm up
- 5 x 100 fast/easy by 25's -10 sec rest
- 100 kick
- 4 x 100 fast/easy by 25's
- 100 kick
- 3 x 100 fast/easy by 25's
- 100 kick
- 2 x 100 fast/easy by 25's
- 100 kick
- 100 fast/easy by 25's
- 100 kick
- 100 warm down
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400 warm up
- 4 x 50 on :45
- 4 x 50 on :50
- 4 x 50 on :55
- 200 kick with fins
- 8 x 25 kick - 5 sec rest
- 50 fly 150 back
- 50 fly 150 breast
- 50 fly 150 free
- 200 IM
- 4 x 100 free pull 10 sec rest
- 4 x 50 free pull - 10 sec rest
- 3 x 100 free race pace
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Easy 200 swim
- 3 x 500 done this way continously - 100 fast, 100 easy, 75 fast, 75 easy, 50 fast, 50 easy, 25 fast, 25 easy.
- 2 x 100 pull - 10 sec rest
- 3 x 100 kick - fast use fins if you want
- 100 warm down
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- 200 easy
- 200 kick
- 200 pull
- 6 x 50 - 25 stroke (anything but free) then 25 free - on 1:00 interval
- 3 x 150 free pull - 20 seconds rest between
- 8 x 25 free - 4 breaths for first 25, then 3 breaths for second 25, 2 breaths for third, 1 breath for fourth, and then repeat. 5 seconds between 25's
- 100 swim, 200 pull, 300 kick - choice of stroke
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- 200 warm up
- 1000 straight swim, try to do alternate breathing for the entire swim.
- 5 x 100 kick with fins, 20 seconds between
- 4 x 75 - 25 free, 25 stroke, 25 free.
- 8 x 25 free sprints, breath 3 times for each 25
- 200 warm down
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- 300 easy, 200 kick (fins), 100 pull
- 1250 - 25easy, 25 fast, 50 easy, 50 fast, 75 easy, 75 fast, 100 easy, 100 fast, 125 easy, 125 fast, 100 easy, 100 fast, 75 easy, 75 fast, 50 easy, 50 fast, 25 easy, 25 fast. It is a continous swim (recovery swimming)
- 3 x 100 - 15 sec rest
- 8 x 50 - first half of each 25 is under water. 10 sec rest.
- 200 pull
- 100 warm down
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- 200 easy
- 5 x 400 - 200 free medium, 100 pull, 100 kick - 20 seconds rest between.
- 6 x 75 - middle 25 stroke other than free, - 15 seconds.
- 100 warm down.
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- 300 swim, 200 pull, 100 kick.
- 5 x 150 fast then 10 seconds rest to 50 pull
- 3 x 150 pull 10 seconds rest to 50 fast
- 6 x 50 kick with breast pull 10 sec between
- 300 IM swim
- 8 x 25 1/2 under water - 5 sec rest.
- 150 warm down
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