A bit more generic aerobic mid-distance type of work in the pool including some dryland to start the week. Depending on the phase of the season I like to start the week with some longer swimming to shake the Sunday break off. As we get closer to out taper meet I try to utilize Monday for more sprint work as that will be the freshest the swimmers fast twitch muscles will be all week.
Workout
600 (50 Free / 25 K / 25 Drill)
5×100 Kick (3 @ 1:40/2 @ 1:30)
400 (25 IMO / 25 FR)
3×100 Backstroke Pull @ 1:30
6×50 Streamline Kick w/ Snorkel @ :50
100 Easy @ 2:00
3 rounds of the following:
400 Free swim w/ snorkel @ 5:00/5:20
3×100 Free @ 1:15/1:10/1:05 ** Descend by 100 – Adjust intervals accordingly
3 rounds of the following:
8×25 Fly or Breast pull @ :25/:30
50 Easy @ 1:00
WORKOUT TOTAL: 5050
This workout was provided by Green Bay Swimming and Diving Head Coach Alex Lewis.
DRYLAND
Feel free to break each exercise into smaller sets
25 Pull Ups, 50 Push Ups, 50 Box Jumps, 50 Grinders (25 each side), 25 Pull Ups
Abs for 10 min straight repeat as many times as possible:
10 ab rolls with rollers, 20 Grinders, 30 penguins, 40 leg raises
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