POOL WORKOUTS
These are a mutation of sets from other swimmers, coaches and sets of my own all rolled into the following….enjoy!
Intervals based on 25 meter Pool, adjust as needed
SPEED UP THE ICE MELT SET
Warm Up
2 x ( 300 Free, 100 Kick, 100 Back)
Focus on long balanced vessel in the water, eyes down, press down
4 x 400’s Descend from 75% to Good Effort Interval 1st swim time + 15 sec
6 X 200’s Hold 80% Effort on 3:15 Interval SCM Goal same time each repeat, interval 1st swim time + 10 sec rest
Speed Play 12 x 100’s ( 3 rounds of 4 x 100’s), interval 1st swim time + 10 sec rest
1-3 Hold steady 75% effort
4 Go Big record your time
Distance 5000 meters
ICE BREAKER SET
WU
Warm Up
2 x ( 300 Free, 100 Kick, 100 fist drill)
Focus on your catch,keep upper arm high while applying gentle pressure to hand & forearm to face them backwards, now your’re ready to pull, focus on forearm pull with fist drill.
Pre Set
5 x 400’s Free ( Interval 1st swim time + 15 sec rest)
Main Set
4 Rounds of the following
2 x 200’s+ 4 x 100’s + 4 x 25’s DFBB+ 2 x 200’s Active recovery
200’s Interval time of 1st swim + 15 sec rest
100’s Interval time of first swim plus 10 sec rest
25’s 10 seconds rest
Active Recovery 200’s , 200 interval from above + extra 15 seconds.
There is no break between rounds, stay on your interval
4 x 100’s Increase effort by round, drop 2-3 seconds per round
Round # 1 75%/ # 2 80% / # 3 85%/ # 4 Move it out!
Take 1 minute rest then swim 2 x 500’s, set a goal time, beating it’s OK, swim strong even if your’re tired!
DRILLS / ACTIVE RECOVERY
4 x 100’s Drill ( fins optional) 25 Arms By Side Drill, 25 Free, 25 6 Kick switch drill, 25 Free 20 sec rest
4 x 100’s Agility Paddles 20 sec rest
Distance 10, 000Meters
Have fun and stive for quality NO SLOPPY SWIMMING!
STEAK DINNER SET
W-U ( 300 Free, 100 Back, 100 Kick w/board)
10 X 400’S
# 10 Good Effort, imagine YOU are swimming AWAY from the shark
6 x 100’s 75% Effort on 1:40 Interval
8 x 25 Tide Sprints (Odds Sprint, Evens EZ)
3 X 200’s 80% Effort on 3:00 Interval
8 x 25 Tide Sprints (Odds Sprint, Evens EZ)
2 x 300’s Beat the Tide Pace on 4:30 Interval
8 x 25 Tide Sprints (Odds Sprint, Evens EZ)
10 x 200’s Pull on 3:00 Interval
10 x 100’s on 1:40 Descend 1- 5 & 6-10
100 Stretch it out
10,000 meters
BEAT THE TIDE SET
10 x 200’s on 3:00 interval # ( 80 % Effort/ Every 5th a Good Effort Swim GO BIG= Imagine YOU are beating the tide)
10 x 200s easy Pull on 3:15 ( 70% Effort: Active Recovery)
10 x 200’s on 3:00 Interval # 10 Good effort swim ( 80% effort/ #10 SPRINT)
10 x 200’s easy Pull on 3:15 ( 70% Effort: Active Recovery)
20 x 100’s on 1:45 Interval # 1-3 70% effort
# 4 Build Speed
# 5 FAST beat your lane mate
Distance 10,000 meters
STROKE IMPROVEMENT SET
W-U
2 X ( 300 Free, 100 Back, 100 Kick on Back)
Pre Set
4 x 500’s on 8:00 Descend by 500 ( drop 5 second each repeat)
Main Set ( 3 repeats of the following)
1 x 400 on 6:15 Interval
4 x 200’s on 3:15 Interval
# 1 80 Effort % / # 2 85 % Effort
# 3- 4 Finis Agility Paddles 70-75 % Effort, focus on Early Verticial Forearm Catch
4 x 100’s ABS Kick ( Arms by Side ) 25 Swim, 25 Fist Drill, 25 Build Speed on 1:45
Speed Set Finale
20 x 100s = 4 rounds of the following
4 x 100’s on 1:40 Interval Hold same pace
5 = 4 x 25’s Sprint 10 secons rest between each in IMO by round ( i.e 4 x 25’s fly round 1/ 4 x 25’s Back round 2 etc)
Swim Down
200 Back with Dolphin Kick for grins, fins optional
Distance 10,000 meters
GOOD ANY DAY SET
100 x 100’s on the 1:40 Interval
Distance 10,000 meters
VERMONT 4 SET
W-U
2 x ( 200 Free, 100 Back, 100 Free IM, 100 Kick)
MAIN SET 3 Repeats of
2 X 400’s ON 6:15 Interval
4 X 200’s 3:15 Interval
8 X 100’s # 1 – 3 Descend to 85% on 1:45 Interval
# 4 Easy Backstroke 65% recovery
# 5-7 Descend to 85% on 1:45 Interval
# 8 Easy Backstroke 65% recovery
8 x 75’s Kick/ Drill/ Swim ( odd #’s Free, Even #’s Back ) 15 seconds rest
65-70% Effort Focus on Balance in water ( eyes down, press chest down)
25 6 Kick side/ 25 Fist Drill / 25 Swim
8 x 25’s Speed Work
Odd numbers Top End Speed 10 Seconds Rest/ Even numbers Easy
10 x 200’s Pull on 3:15 Interval 75 % Effort Focus, Maximum Distance Per Stroke
1-5 Tyr Catalyst Paddles
6-10 Finis Agility Paddles
Swim Down
300 Free, every 4th Length Elementary Backstroke
Distance 10,000 Meters