Breaking the DISTANCE

BEGINNER WORKOUT:

500 easy free (warm-up)

500 choice kick

6×300 free on the 6:00

6×50 easy choice, RI :30 (cool down)

= 3100

INTERMEDIATE WORKOUT:

500 easy free (warm-up)

500 choice kick

6×400 free on the 7:00

6×50 easy choice, RI :30 (cool down)

= 3700

ADVANCED WORKOUT:

500 easy free (warm-up)

500 choice kick

6×500 free on the 7:00

6×50 easy choice, RI :30 (cool down)

= 4300

Young, Wild & FREE

BEGINNER WORKOUT:

2×200 free, RI :30 (1st 200 easy, 2nd 200 build by 50s), 2×25 underwater travel with fins

if you have them on the :50 (warm-up)

6×75 (25 free kick/25 free choice of drill/25 free) on the 1:30

16×25 free sprint, RI :20

6×50 easy free on the :50

16×25 free sprint, RI :20

6×50 easy free on the :50

16×25 free sprint, RI :20

6×50 easy free on the :50

6×75 (25 choice kick/25 choice drill/25 choice) on the 1:30

200 easy (cool down)

= 3650

INTERMEDIATE WORKOUT:

2×200 free, RI :30 (1st 200 easy, 2nd 200 build by 50s), 2×25 underwater travel with fins

if you have them on the :40 (warm-up)

6×75 (25 free kick/25 free choice of drill/25 free) on the 1:30

16×25 free sprint, RI :20

6×50 easy free on the :50

16×25 free sprint, RI :20

6×50 easy free on the :50

16×25 free sprint, RI :20

6×50 easy free on the :50

6×75 (25 choice kick/25 choice drill/25 choice) on the 1:30

200 easy (cool down)

= 3650

ADVANCED WORKOUT:

2×200 free, RI :30 (1st 200 easy, 2nd 200 build by 50s), 2×25 underwater travel with fins if

you have them on the :30 (warm-up)

6×75 (25 free kick/25 free choice of drill/25 free) on the 1:30

16×25 free sprint, RI :20

6×50 easy free on the :50

16×25 free sprint, RI :20

6×50 easy free on the :50

16×25 free sprint, RI :20

6×50 easy free on the :50

6×75 (25 choice kick/25 choice drill/25 choice) on the 1:30

200 easy (cool down)

= 3650

15s in ’15

BEGINNER WORKOUT:

200 easy free, 10×50 free on the 1:00, 300 choice kick (warm-up)

15×100 free, RI :15

15×50 free, RI :15

250 easy free (cool down)

= 3500

INTERMEDIATE WORKOUT:

200 easy free, 10×50 free on the :55, 300 choice kick (warm-up)

15×100 free, RI :15

15×50 free, RI :15

250 easy free (cool down)

= 3500

ADVANCED WORKOUT:

200 easy free, 10×50 free on the :45, 300 choice kick (warm-up)

15×100 free, RI :15

15×50 free, RI :15

250 easy free (cool down)

= 3500

Want U BACK

BEGINNER WORKOUT:

500, 400, 300, easy free (warm-up)

6×50 back kick on the 1:20

4×100 back on the 2:00

4×100 back on the 2:00

4×50 back on the 1:10

200 easy free (cool down)

= 2700

INTERMEDIATE WORKOUT:

500, 400, 300, easy free (warm-up)

8×50 back kick on the 1:10

4×150 back on the 2:30

4×100 back on the 1:45

4×50 back on the 1:00

200 easy free (cool down)

= 3000

ADVANCED WORKOUT:

500, 400, 300, easy free (warm-up)

10×50 back kick on the 1:00

4×200 back on the 3:00

4×100 back on the 1:30

4×50 back on the :50

200 easy free (cool down)

= 3300

Who IM

BEGINNER WORKOUT:

200 easy free, 100 easy IM, 200 easy free, 16×25 easy IM order kick, RI :20 (warm-up)

8×75 (25 free/25 free kick, 25 free) at 80% effort, RI :15

3×100 IM on the 2:15

200 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

200 easy free, 100 easy IM, 200 easy free, 16×25 easy IM order kick, RI :20 (warm-up)

12×75 (25 free/25 free kick, 25 free) at 80%, RI :15

4×100 IM on the 2:15

200 easy swim (cool down)

= 2400

ADVANCED WORKOUT:

200 easy free, 100 easy IM, 200 easy free, 16×25 easy IM order kick, RI :20 (warm-up)

16×75 (25 free/25 free kick, 25 free) at 80%, RI :15

5×100 IM on the 2:15

200 easy swim (cool down)

= 2800

Test Set #8

TEST SET = a set performed periodically to determine your progress.

Today’s test set of 6x100s will test your anaerobic fitness level. Go all out on each 100 and hold the fastest time possible. Keep track of how fast you swam each 100 so the next time you swim this same set, you can compare the times. You should see that you are getting faster.

BEGINNER WORKOUT:

200 easy swim (warm-up)

12×25 free kick, RI :15

4×50 free descending in time, RI :30

6×100 free sprint on the 5:00 – TEST SET

6×50 free, RI :20

200 easy swim (cool down)

= 1800

INTERMEDIATE WORKOUT:

300 easy swim (warm-up)

16×25 free kick, RI :15

4×50 free descending in time, RI :30

6×100 free sprint on the 5:00 – TEST SET

6×50 free, RI :20

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

20×25 free kick, RI :15

4×50 free descending in time, RI :30

6×100 free sprint on the 5:00 – TEST SET

6×50 free, RI :20

200 easy swim (cool down)

= 2300

I Go BACK

BEGINNER WORKOUT:

200 easy swim (warm-up)

12×25 (odd 25s back drill, even 25s back) on the :30

12×25 back kick on the :40

300 (100 back, 100 free, 100 back)

10×50 (25 back, 25 free) on the 1:00

5×50 back, RI:15

12×25 back kick underwater travel on the :30

200 easy swim (cool down)

= 2350

INTERMEDIATE WORKOUT:

200 easy swim (warm-up)

16×25 (odd 25s back drill, even 25s back) on the :30

16×25 back kick on the :30

300 (100 back, 100 free, 100 back)

10×50 (25 back, 25 free) on the 1:00

5×75 back, RI:15

16×25 back kick underwater travel on the :30

200 easy swim (cool down)

= 2775

ADVANCED WORKOUT:

200 easy swim (warm-up)

20×25 (odd 25s back drill, even 25s back) on the :30

20×25 back kick on the :30

300 (100 back, 100 free, 100 back)

10×50 (25 back, 25 free) on the 1:00

5×100 back, RI:15

20×25 back kick underwater travel on the :30

200 easy swim (cool down)

= 3200