I thought this was a great set to start to introduce some speed into the training. The Main set is an adaptation of a Bill Sweetenham set.
Workout
Warm-up:
1 x 400 Freestyle Swim @ 10:00
2:00 Rest
8 x 75 Freestyle (50 free/25 fast kick no board) @ 01:30
6 x 50 I.M. Transition (1 drill/1 swim) @ 01:05
4 x 25 Choice Swim Max ! @ 01:00
3:00 Rest
Main Set – Sweetenham (3 rounds):
6 x 50 Freestyle Swim @ 01:10
R1-Hold best time +8, R2-Hold best time +6, R3-Hold best time +4
2 x 50 Best Stroke Kick (1 max/1 EZ) @ 01:15
2 x 25 Freestyle Max kick @ 01:00
1 x 50 Best Stroke Swim @ 01:30
R1-Max effort 30 metres., R2-Max effort 40 metres., R3-Max effort 50 metres
3:00 Rest
Aerobic Acquisition:
2 x 50 Freestyle @ 00:50
2 x 100 Freestyle @ 01:40
2 x 150 Freestyle @ 02:30
2 x 200 Freestyle @ 03:20
2 x 250 Freestyle @ 04:10
2 x 200 Freestyle @ 03:20
2 x 150 Freestyle @ 02:30
2 x 100 Freestyle @ 01:40
2 x 50 Freestyle @ 00:50
Workout Total: 5400
This free workout was provided by Scarborough Swim Club Head Coach Darren Ward.
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