Hard 100s

http://www.dynoswim.com/freestyleFrenzy.php?workoutId=885

Felt hard today but maybe b/c I'm tired from my ocean swim last night. Anyway, got a good 2500 meters in so I'm happy.

WarmUp:
4x100
if swimming with others, take turns pulling every other 100 to get used to drafting for open-water practice.
2x50 (25 m free, 25 m back kick)
1x100 (25 each back, free, free, back 100)
2x50 (2x25 back-free)
2x50 (2x25 breast-free kick)
1x100 (25 each breast-free-free-breast)
2x50 (2x25 m each breast-fly)
Main Set:
5x100 (freestyle swim base with :10 rest b/tween; repeat 4xwith effort; 5th is recovery)
rest 1 minute after set
5x100 same as previous set but slightly harder
5x100 same as previous set but harder

Pacing Sets

Pre Warm Up:
1x100 free easy
1x50 breast
1x50 back
1x100 free easy
Warm Up:
6x200
odds are free, evens stroke (breast/back)
middle 50 of each 200 is kick
Main:
4x50 at 100 pace with :5 sec rest
2x100 at 200 pace with :10 sec rest
1x200 at 400 pace with :15 sec rest
1x400 at 800 pace with :20 sec rest
1x800 steady
Total Distance: 3300 m

(I skipped final 100 m of warm-up and last 800m--if you're short on time or not up to the full distance--this was 2400 m)


http://www.dynoswim.com/freestyleFrenzy.php?workoutId=882

Double Descents

Warm Up:
250 free easy
8x100s base (form focus)
Main:
4x100 easy (descend)
4x25 kick
4x100 moderate (descend)
4x25 kick
4x100 strong (descend)
4x25 kick
4x100 HARD! (descend)
Cool down:
50m breast easy
Total Distance: 3000m

It all Adds Up

Great workout today! I found out I can swim faster short course b/c of pushing off the wall. I guess you need the ego boost once in awhile.

http://www.dynoswim.com/freestyleFrenzy.php?workoutId=868

Adding it Up
Distance/Pool Type: 2500 short course yards
Swim Workout Category: middle distance
Swim Workout Time: 57:40

Warm Up
1x50 freestyle warm-up :15 sec rest
1x400: 100 free/100 stroke (back)/100 free/100 stroke (breast)
1x200: 50 free/50 kick/50 free/50 kick
1x400: 100 free/100 stroke (back)/100 free/100 stroke (breast)
Main
2x100 free (base + :05)
1x50 stroke (breast) hard (+:15)
300 free (:30) 550
2x100 free (base + :05)
1x50 stroke (back) hard (+:15)
200 free (:30)
2x100 free (base + :05)
1x50 stroke (kick) hard (+:15)
100 free (:30)
Cool down
1x100 focus on form

Swim Workout--Solo Swim (Descents)

Missed my master's swim so I designed my own! Actually, I pulled it off of Swim Workouts for Triathletes. That thing is genius! I had a great swim too. I'm getting faster!!

Warm Up:
300 choice
--1x150 (50 breast, 50 free, 50 back)
--1x150 (50 kick, 100 pull)
Main Set:
1x400 steady effort (:30 rest)
3x200 descending (:30 rest)
4x100 descending (:20 rest)
6x50 descending (:20 rest)
Cool Down:
300 choice (easy)
--1x150 (50 breast, 50 free, 50 back easy)
--1x150 (100 pull, 50 free)
Total Distance: 2300m

http://www.dynoswim.com/freestyleFrenzy.php?workoutId=866

My 3 Personal Favorites:

My Personal Favorites:

1. Ladder
Warm Up:
Repeat 4x(50m each-breast-back-free)
Technique (4x) 50m each pull-kick-drill-free
Main Set:
Descending Ladder (increase pace as sets get shorter; rest 30 seconds b/tw):
1x500
1x400
1x300
1x200
2x100
4x50
Cool-down:
Golf Swim (try to omit 1 stroke each 50m): 4x50m (slow)
Total Distance: 2400m

2. Builds
Warm Up:
500m
4x100(25 kick/25 free/25 drill/25 stroke)
Main set (build):
4x200(50 easy, 50 med, 50 med-hard, 50 hard)
4x100(25 easy, 25 med, 25 med-hard, 25 hard)
4x50(24 easy, 25 hard)
cooldown:
3x50 (long and slow strokes, reducing by 1 each 50 )
easy 50 breathe every 4th stroke
stroke 100
total 2500 m

3. Medium Intervals
Warm Up:
300 yds
6x50 drill/choice
Main set:
5x200 on 15 sec rest
5x100 on 15 sec rest
Cool down
300 pull
200 easy moderate
Total distance: 2600m

Intervals of 400

Intervals of 400
Warm Up:
easy 100
600 free
Main Set:
50x3 free
400 free
50x3 br/fr
400 free
50x3 back/fr
400 free
50x3 fly/fr
(200 fr; 50x2 kick--fr;br)x2
Cool down:
200 easy

http://recreation.ucsd.edu/mstr/index.html?op=dtl&cs=act&id=5628

Aerobic Intervals

Aerobic Intervals
Warm Up:
450 (breast-back-free 50 ea. X3)
50x16 in 4 sets (1--free; 2--25 back/25 free; 3--25 breast/25 free; 4-25
fly/25 free)
Main set:
1x250 free
4x50 stroke (back)
2x250 free
3x50 stroke (breast)
3x250 free
2x50 (kick--breast)
1x250 free (fast)
Cool down:
1x50--back
Total Distance: 3500m

http://recreation.ucsd.edu/mstr/index.html?op=dtl&cs=act&id=5628

Negative Splits

Negative Splits
Warm up:
300 free
200 IM
100 kick
Main Set:
12 x 50 (25 kick-swim) 3 of each stroke &:10 rest
5 x 100 BASE +:15
800 free pull or swim (negative split 500's)
8 x 75 choice (desc 1-4 & 5-8) @:10 rest
300 free pull or swim (negative split 250's)
Warm down:
3 x 200 (50 kick-drill-100 swim)
Total Distance: 4000m

http://recreation.ucsd.edu/mstr/index.html?op=dtl&cs=act&id=5628

Fast 50s

Fast 50s
Warm up:
- 300 free- 200 stk- 100 kick- 100 choice
20 x 25 @:10 rest (5 of each stroke)
Main Set:
6 x 50 free BASE -:05 (these will be fast)
400 free pull or swim (alternate breathing)
4 x 50 free BASE -:05 (these will be faster)
600 free pull or swim (alternate breathing)
2 x 50 free BASE -:05 (as fast as you can go)
400 free pull or swim (alternate breathing)
Warm down:
400 IM Workout
Total Distance: 3600 m

http://recreation.ucsd.edu/mstr/index.html?op=dtl&cs=act&id=5628

Mix it Up

from UCSD master's swimming (Sickie):
http://recreation.ucsd.edu/mstr/index.html?op=dtl&cs=act&id=5628

Mix It Up
Warm up:
2X (200 free-100 butterfly-100 kick)
12 x 50 (4=free, 4=stroke, 4=50s)
IM @:10 rest
Main Set:
6 x 200 free on BASE (Desc 1-3 & 4-6)
8 x 75 (25 kick- 50 swim choice) @:10 rest
4 x 100 choice FAST @ ez 50 swim between each
Warm down:
- 100 swim-100 kick- 100 drill- 100 swim
Total Distance: 3800m

Sets of Four

Sets of Four
Warm-up:
4 x 100 free descending
Rest 20 seconds between each 100. Last 100 at 80% effort.
Main Set:
4x150 free
4x100 alternate free and back
4x50 free
4x25 alternate free and breast
4x150 on 2:15
4x100 on 2:00
4x50 on 1:45
4x25 on :30
Warm-Down:
Kick Set: 200 kick
4x50 choice
4x50 free
Total Distance: 3500m

http://www.swimmingworldmagazine.com/swim-cgi/

Bit of Everything

Bit of Everything:
Warm-up:
500 m (200 swim; 100 stroke drill; 200 kick)
1 min apart
3x(200 easy, 100 hard kick)
15 sec apart
Main Set:
4x300(100 fast 100 easy 100 fast)
1 min rest
4x50 free
Warm-Down:
6x50 drills
100 freestroke with breastkick
Total Distance: 3200 m

http://www.swimmingworldmagazine.com/swim-cgi/

Broken 100s

Broken 100s
Warm-up:
100 Free swim 200 Free pull with buoy 200 Free kick 100 Free swim
10 x 25 Choice of strokes pull with buoy Practice fast turnover
Main Set:
4 x 200 Free broken
#1: 100/100
#2: 100/50/50
#3: 100/50/25/25
#4: 100/25/25/25/25
All breaks :10 Rest 1:00 between 200s
100 Free easy
3 x 100 Choice of strokes broken (all 1 stroke, no free)
#1: 100
#2: 50/50
#3: 25/25/25/25
All breaks :10 Rest 1:00 between each set
Kick Set: 6 x 25 Kick 5 each stroke
Warm-Down:
100 Free
Swim-down
Total distance: 2300m

http://www.swimmingworldmagazine.com/swim-cgi/

Drills, drills, drills

Drills, drills, drills
Warm-up:
300 Kick 300 Pull 300 Swim
Do them at your own pace!!
Main Set:
10x100 Freestyle Alternating the breathing every 3 strokes or every 5 strokes
Pull Set
1x(50-100-200-300-200-100-50)
Rest 2 Min. in between
Drill Set
8x75 Freestyle Right Arm down Left Arm Back Full Stroke
10 seconds rest in between each 75
Kick Set
6x25 Freestyle with fins
:25
Warm-Down:
300 Anything but freestyle
At your own pace!!
Total distance: 3950 m

http://www.swimmingworldmagazine.com/swim-cgi/

Perfect Mix

Perfect Mix
Warm-up:
4x200 SKPS (50 Swim/ 50 Kick/ 50 pull/ 50 swim) nice'n easy IM order
Rest 15 seconds between each one
12 x 50 IM order first 25 drill, second swim
Main Set:
4 x 100 Free @ 30 sec rest
3 x 75 Free (3,5,7 breathing) @ 15 sec rest
2 x 50 Free all out @ 15 sec rest
Do set 3x
Warm-Down:
200 swim, 200 kick
Easy pace, stretching out
Total distance: 2575 m

http://www.swimmingworldmagazine.com/swim-cgi/

Speed Fix

Speed Fix
Warm-up:
200 Free 200 IM 100 Kick
Easy
Main Set:
1st five are freestyle 2nd five are IM order
10 x 100
10 x 75
10 x 50
Fast!
Kick Set:
10 x 25 Free
4 x 100 IM (no board)
Warm-Down:
200 Free
Easy
Total Distance: 3600 m

http://www.swimmingworldmagazine.com/swim-cgi/

Speed & Pace

Speed & Pace
Warm-up:
800 meters crawl 50 meters kick
Increase pace every 200 meters
Main Set:
400 meters crawl 50 meters kick
Increase pace every 100 meters for the 400 (1st 100M 25% - 2nd 100M 50%, ETC..)
ONE MINUTE REST after 50M kick.
200 meters crawl 50 meters easy
Increase pace every 50 meters for the 200 (1st 50M 25% - 2nd 50M 50%, ETC..)
TWO MINUTES REST after 50M easy.
5x50 meters freestyle all out
5x25 meters freestyle all out
Warm-Down:
100 meters easy swim
Total Distance: 1875 m
http://www.swimmingworldmagazine.com/swim-cgi/

Builds

Select Workouts from Swimming World:
http://www.swimmingworldmagazine.com/swim-cgi/

Builds
Warm-up :
500 drill/swim (ea 50) by 100
5 x 50's drill
4x 50's build
2x 50's kick
Main Set :
5 x 100's (build @15 sec rest)
3 x 100 I.M. (@15 sec rest)
Warm-Down:
200 free easy
Total Distance: 2050 m

Long & Hard

Long and Hard
Warm Up:
200 free easy
200--50 kick; 50pull; 100free
Main Set:
1x400
1x600
1x1000
Cool down:
4x50 easy free--technique focus
Total Distance: 2600 m
http://www.triclubsandiego.org/