Sample Workouts

Swim Sessions
Warm-up
4-500 free
2-300 kick
9×50 Drill ( 3x one arm / 3x shark fin / 3xfist )

Cool-down= 1-200 backstroke

Zone 1 = warm-up pace

Zone 2 = easy drill or steady pace

Zone 3.1 Pull or Free
500 r:30
2×200 @ 4:00
300 r:30
2×150 @ 2:00
200 r:30
2×100 @ 2:00

Zone 3.2 Pull or Free
50
100
150
200
250
300
350
400 All @ 2:00 per 100 yard pace

Zone 3.3 pull
4-6 x400 ( start moderate on #1 build pace by 100 yards until last ones are fast )

Zone 3.4
1×1650 pull ( Hold zone 3 pace )

Zone 4.1 
4x  { 150 pull @ zone 4 r:30 )
6×75 @  2’00 zone 4
12×25  zone 5 @  “45

Zone 4.2
3x(3×200/150 @ 3:30 or 2:45 [ do three @ times then 1 easy 50 x
( 50 easy r:30

Zone 4.3
16×100 ( 1-4 @ 1’50 5-8 @ 1:45 9-12 @ 1:50 13-16 @ 1:40 )

Zone 4.4
30×50 (1-10 = 1 fast 1 easy @ 1:00/ 11-20 = 2 fast 1 easy @ 1:05/ 21-30 all fast @ 1”10 )

Zone 4.5
1x Broken Mile { start w/ 11 lengths then 10 lengths then 9 and so on all the way down to 1 length. Rest :30 sec after each. Record total time then subtract 5 min. to get total swim time}

Zone 5.1
6x{100 @ zone 5 @ 2:00 w/ 50 easy on 2:00}
500 pull zone 5

Zone 5.2
5×200 all out @ 6 min.

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