The Way IM

BEGINNER WORKOUT:

300 easy free (warm-up)

300 free kick with fins if you have them

12×25 IM on the :50

2 x (4×50 IM order sprint on the 1:20) – so you would swim a 50 fly sprint on the 1:20, 50 back sprint on the 1:20, 50 breast sprint on the 1:20, 50 free sprint on the 1:20 and then repeat this 1 more time

100 easy free

2 x (4×50 free sprint on the 1:10)

200 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

400 easy free (warm-up)

400 free kick with fins if you have them

16×25 IM on the :40

3 x (4×50 IM order sprint on the 1:10) – – so you would swim a 50 fly sprint on the 1:10, 50 back sprint on the 1:10, 50 breast sprint on the 1:10, 50 free sprint on the 1:10 and then repeat this 2 more times

100 easy free

3 x (4×50 free sprint on the 1:00)

200 easy swim (cool down)

= 2700

ADVANCED WORKOUT:

500 easy free (warm-up)

500 free kick with fins if you have them

20×25 IM on the :30

4 x (4×50 IM order sprint on the 1:00) – so you would swim a 50 fly sprint on the 1:00, 50 back sprint on the 1:00, 50 breast sprint on the 1:00, 50 free sprint on the 1:00 and then repeat this 3 more times

100 easy free

4 x (4×50 free sprint on the :50)

200 easy swim (cool down)

= 3400

 

Advertisements

We are racing

we are racing

BEGINNER WORKOUT:

300 easy swim (warm-up)

12×25 underwater travel on the :50

6×50 free (25 free drill/25 free) on the 1:20

5x (50 choice, RI: 20, 50 free sprint on 1:10) – so do a 50 choice, rest 20 seconds, do a 50 free sprint on the 1:10 and then repeat this 4 more times

200 free kick

12×25 free sprint on the :50

200 easy swim (cool down)

= 2100

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

16×25 underwater travel on the :40

8×50 free (25 free drill/25 free) on the 1:10

5x (75 choice, RI: 10, 50 free sprint on 1:00) – so do a 75 choice, rest 10 seconds, do a 50 free sprint on the 1:00 and then repeat this 4 more times

300 free kick

12×25 free sprint on the :40

200 easy swim (cool down)

= 2625

ADVANCED WORKOUT:

500 easy swim (warm-up)

20×25 underwater travel on the :30

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

5x (100 choice, RI: 10, 50 free sprint on :50) – so do a 100 choice, rest 10 seconds, do a 50 free sprint on the :50 and then repeat this 4 more times

400 free kick

12×25 free sprint on the :30

200 easy swim (cool down)

= 3150

2016

 

365 more chances.gif

 

BEGINNER WORKOUT:

500 easy free (warm-up)

1×25 free kick, RI :30

2×25 fly sprint, RI :30

3×25 free pull, RI :30

4×25 breast sprint, RI :30

5×25 free drill, RI :30

6×25 back sprint, RI :30

7×25 free kick, RI :30

8×25 free sprint, RI :30

9×25 fly drill, RI :30

10×25 fly underwater travel with fins (if you have them), RI :30

11×25 breast drill, RI :30

12×25 IM order, RI :30

13×25 breast kick, RI :30

14×25 (25 fly/25 fly/25 fly/25 free, repeat until you’ve done 14), RI :30

15×25 free pull, RI :30

16×25 IM order sprint, RI :30

200 easy free (cool down)

= 4100

INTERMEDIATE WORKOUT:

500 easy free (warm-up)

1×25 free kick, RI :20

2×25 fly sprint, RI :20

3×25 free pull, RI :20

4×25 breast sprint, RI :20

5×25 free drill, RI :20

6×25 back sprint, RI :20

7×25 free kick, RI :20

8×25 free sprint, RI :20

9×25 fly drill, RI :20

10×25 fly underwater travel with fins (if you have them), RI :20

11×25 breast drill, RI :20

12×25 IM order, RI :20

13×25 breast kick, RI :20

14×25 (25 fly/25 fly/25 fly/25 free, repeat until you’ve done 14), RI :20

15×25 free pull, RI :20

16×25 IM order sprint, RI :20

200 easy free (cool down)

= 4100

ADVANCED WORKOUT:

500 easy free (warm-up)

1×25 free kick, RI :10

2×25 fly sprint, RI :10

3×25 free pull, RI :10

4×25 breast sprint, RI :10

5×25 free drill, RI :10

6×25 back sprint, RI :10

7×25 free kick, RI :30

8×25 free sprint, RI :10

9×25 fly drill, RI :10

10×25 fly underwater travel with fins (if you have them), RI :10

11×25 breast drill, RI :10

12×25 IM order, RI :10

13×25 breast kick, RI :10

14×25 (25 fly/25 fly/25 fly/25 free, repeat until you’ve done 14), RI :10

15×25 free pull, RI :10

16×25 IM order sprint, RI :10

200 easy free (cool down)

= 4100

 

And just because I found this funny and it seems relevant:

slap food

I go BACK

Reminder:  Underwater Travel = streamlined underwater butterfly kick

BEGINNER WORKOUT:

100 free, 200 back, 100 free (warm-up)

12×25 back kick with underwater travel off the walls on the :50 (warmup)

20×25 back (alternate 25 back drill/25 back), RI :20 (warmup)

12×25 back sprint, RI :20

400 back kick

12×25 back sprint, RI :20

400 back kick

8×50 back, RI :20

400 back kick

8×50 back, RI :20

400 easy swim (cool down)

= 4200

INTERMEDIATE WORKOUT:

100 free, 200 back, 100 free (warm-up)

16×25 back kick with underwater travel off the walls on the :40 (warmup)

20×25 back (alternate 25 back drill/25 back), RI :20 (warmup)

12×25 back sprint, RI :20

400 back kick

12×25 back sprint, RI :20

400 back kick

8×50 back, RI :20

400 back kick

8×50 back, RI :20

400 easy swim (cool down)

= 4300

ADVANCED WORKOUT:

100 free, 200 back, 100 free (warm-up)

20×25 back kick with underwater travel off the walls on the :30 (warmup)

20×25 back (alternate 25 back drill/25 back), RI :20 (warmup)

12×25 back sprint, RI :20

400 back kick

12×25 back sprint, RI :20

400 back kick

8×50 back, RI :20

400 back kick

8×50 back, RI :20

400 easy swim (cool down)

= 4400

Simply the BREAST

BEGINNER WORKOUT:

200 free (warm-up)

500 kick with kick board (alternate 50 free kick/50 breast kick)

6×100 breast kick on the 2:15

200 breast (50 breast/50 choice breast drill) working on technique

2×100 breast on the 2:15

200 breast (50 breast/50 choice breast drill)

2×100 breast on the 2:10

200 breast (50 breast/50 choice breast drill)

2×100 breast sprint on the 2:05

200 easy free (cool down)

= 2700

INTERMEDIATE WORKOUT:

300 free (warm-up)

500 kick with kick board (alternate 50 free kick/50 breast kick)

8×100 breast kick on the 2:00

200 breast (50 breast/50 choice breast drill) working on technique

3×100 breast on the 2:00

200 breast (50 breast/50 choice breast drill)

3×100 breast on the 1:55

200 breast (50 breast/50 choice breast drill)

3×100 breast sprint on the 1:50

200 easy free (cool down)

= 3300

ADVANCED WORKOUT:

500 free (warm-up)

500 kick with kick board (alternate 50 free kick/50 breast kick)

10×100 breast kick on the 1:45

200 breast (50 breast/50 choice breast drill) working on technique

4×100 breast on the 1:45

200 breast (50 breast/50 choice breast drill)

4×100 breast on the 1:40

200 breast (50 breast/50 choice breast drill)

4×100 breast sprint on the 1:35

200 easy free (cool down)

= 4000

Pace

We’re doing a sprint workout today that we wanted to explain.

Example:  12×25 free sprint at 100 pace, RI :20

You would first need to figure out how long it takes you to swim a 100 free.  If it takes you 1:30, then you would swim a 25 in approximately :22.  You would then try to sprint your 25s in :22 and rest (RI) for :20 between each 25.

If this is too much to think about, just sprint them without worrying about your pace.

BEGINNER, INTERMEDIATE and ADVANCED WORKOUT:

400 easy free (warm-up)

12×25 free sprint at 100 pace, RI :20

400 free kick

12×25 back sprint at 200 pace, RI :20

400 back kick

8×50 free at 200 pace, RI :20

400 free kick

8×50 back at 200 pace, RI:20

400 easy swim (cool down)

= 3800

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