This is a series of swim workouts I did with my team during school holidays in October. During the week we trained every morning for two hours in the pool and 1 hour dryland. In the afternoon we had a focus on speed and anaerobic training.
As you can see in the workouts, I like to mix swim with kicking, drills or pull. The focus during the workouts was on turns and breathing during the sets. I have divided the workouts into three parts, warm-up and two sets. The prupose was that each part lasted about 30-40 minutes (go to the last page to download the PDF file).
Workout 10/29/12
| Meters | Set Description | EGY | WORK | STK |
|---|---|---|---|---|
| DRYLAND ‐ HOPEROP ‐ SIT UPS | L | |||
| 2,400 | 1 x 500 on 10:00 CHOICE 5 x 100 on 2:00 KICK 5 x 100 on 1:40 PULL 1 x 500 on 1:00 200‐3X50‐100‐50 IM 12 x 25 on :45 SPRINTS 1 x 100 on 2:00 EASY |
REC EN1 EN1 EN1 SP3 REC |
S K P S S S |
VF VF FR IM VF VF |
| 1,800 | 8 x 50 on 1:10 BACK, PACE 200 1×300 on 6:00 IM EASY 8 x 50 on 1:20 BACK‐BREAST, PACE 200/100 1×300 on 6:00 IM EASY 8×50 on 1:30 BR, PACE 100 |
EN2 REC SP1 REC SP1 |
S S S S S |
SP VF IM VF BR |
| 1,000 | 5×200 on 3:30 2 IM, 2 KICK, 1 CHOICE | EN1 | S | IM |
WORKOUT TOTAL: 5200