4×100 free

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

4×100 free on the 2:40

4×100 free on the 2:40

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

4×100 free on the 1:40

4×100 free on the 1:40

8×50 easy swim on the 1:10 (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

4×100 free on the 1:15

4×100 free on the 1:15

4×50 fast free on the :40

40×25 free kick on the :30

200 easy swim (cool down)

= 3200

 

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DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 3 times:

Rest :20 between each exercise.

:40 pull ups, :40 bench dips, :40 medicine ball chest passes, :40 wall balls

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

12×25 (odd 25s free kick/even 25s free) on the 1:00

2×100 fast free on the 3:00

4×50 fast free on the 2:00

8×25 fast free on the 1:00

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

16×25 (odd 25s free kick/even 25s free) on the :50

3×100 fast free on the 2:30

6×50 fast free on the 1:30

12×25 fast free on the :50

300 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

20×25 (odd 25s free kick/even 25s free) on the :45

5×100 fast free on the 1:40

10×50 fast free on the 1:00

20×25 fast free on the :45

500 easy swim (cool down)

= 3000

Dryland, free and back

DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 3 times:

Rest :20 between each exercise.

:30 bird dogs, :30 body squats, :30 russian twists, :30 x jumps

SWIMMING

BEGINNER WORKOUT:

5×50 easy swim on the 2:00 (warm-up)

5×50 free on the 1:30

10×25 dolphin kick on back drill on the 1:00

10×25 back sprint on the 1:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

200 easy swim (warm-up)

10×50 (odd 50s free/even 50s back) on the 1:30

20×25 (odd 25s back kick/even 25s back sprint) on the 1:00

10×50 (odd 50s double arm back drill/even 50s back) on the 1:30

300 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick with fins

10×50 free pull on the :50

20×25 (odd 25s underwater travel with fins/even 25s dolphin kick on back drill) on the :30

10×50 free pull on the :45

200 fast free, rest :30, 50 easy free, 200 fast free

250 easy swim (cool down)

= 3200

Easy/fast

BEGINNER WORKOUT:

25 easy free, 50 easy free, 100 easy free, 50 easy free, 25 easy free, RI :20 (warm-up)

10×25 (odd 25s rotation free drill/even 25s free) on the 1:30

2×300 free (100 easy/100 fast/100 easy), RI :20

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

50 easy free, 100 easy free, 200 easy free, 100 easy free, 50 easy free, RI :15 (warm-up)

20×25 (odd 25s rotation free drill/even 25s free) on the :50

2×300 free (1st 300 easy, 2nd 300 fast), RI :20

2×200 free (1st 200 easy, 2nd 200 fast), RI :20

2×300 free (1st 300 easy, 2nd 300 fast), RI :20

2×200 free (1st 200 easy, 2nd 200 fast), RI :20

200 easy swim (cool down)

= 3200

ADVANCED WORKOUT:

50 easy free, 100 easy free, 200 easy free, 100 easy free, 50 easy free, RI :10 (warm-up)

20×25 (odd 25s rotation free drill/even 25s free) on the :30

2×400 (1st 400 easy, 2nd 400 fast), RI :15

2×200 (1st 200 easy, 2nd 200 fast), RI :15

2×400 (1st 400 easy, 2nd 400 fast), RI :15

2×200 (1st 200 easy, 2nd 200 fast), RI :15

200 easy swim (cool down)

= 3600

Fast IM

BEGINNER WORKOUT:

100 easy free, 2×50 easy free, 4×25 easy free, RI :10 (warm-up)

100 free kick, 2×50 free kick, 4×25 free kick, RI :10

2×50 (25 one arm fly drill/25 fly) on the 2:30

2×50 (25 double arm back drill/25 back) on the 2:30

2×50 (25 2/1 breast drill/25 breast) on the 2:30

2×50 (25 rotation free drill/25 free) on the 2:30

200 fast IM

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy free, 8×50 easy free, 16×25 easy free, RI :10 (warm-up)

200 free kick

4×50 (25 one arm fly drill/25 fly) on the 1:30

4×50 (25 double arm back drill/25 back) on the 1:30

4×50 (25 2/1 breast drill/25 breast) on the 1:30

4×50 (25 rotation free drill/25 free) on the 1:30

200 fast IM

200 easy swim (cool down)

= 2600

ADVANCED WORKOUT:

400 easy free, 8×50 easy free, 16×25 easy free, RI :10 (warm-up)

200 free kick, 4×50 free kick, RI :10

6×50 (25 one arm fly drill/25 fly) on the 1:00

6×50 (25 double arm back drill/25 back) on the 1:00

6×50 (25 2/1 breast drill/25 breast) on the 1:00

6×50 (25 rotation free drill/25 free) on the 1:00

2×200 fast IM on the 4:00

200 easy swim (cool down)

= 3400

Fast free or best average time

BEGINNER WORKOUT:

200 easy swim (warm-up)

8×50 free (25 catch up free drill/25 kick) on the 2:00

500 fast free

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

10×50 free (25 catch up free drill/25 kick) on the 1:30

2×500 fast free on the 10:00

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×50 free (25 catch up free drill/25 kick) on the 1:00

3×500 free best average time on the 8:00

20×25 choice on the :30

200 easy swim (cool down)

= 3200

Kick, pull, sprint, fast

BEGINNER WORKOUT:

200 easy swim (warm-up)

8×25 free kick on the 1:30

4×50 free pull on the 2:00

2×100 free sprint on the 4:00

200 fast free

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

12×25 free kick on the 1:00

6×50 free pull on the 1:15

3×100 free sprint on the 3:00

300 fast free

400 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

20×25 free kick on the :30

10×50 free pull on the :45

5×100 free (odd 100s sprint/even 100s easy) on the 2:00

500 fast free

500 easy swim (cool down)

= 3000