400m warm up
8 x 50m on 1:02
100 active warm down
8 x 50m on 1:01
100 active warm down
4 x 100 on :58
100 active warm down
4 x 25m on :30
100 active warm down
Total 2100m 50 minutes
Tag Archives: Freedom Hall
Dec. 5, 2008, Swim Workout
4 x 50 moderate speed warmup
12 x 50 on 1:45 fast (avg. time was :43)
500m (10 min)
5 x 100m on 3:00 (avg. time was 1:45)
12 x 25 sprints on :45 (avg. time was :22)
100 cooldown
Time: 60 min; Distance: 2100m
Nov. 24 Swim Workout
200 warmup
8 x 50 kicking
400 technique drills
500 pull buoy technique and stroke count
300m swim
3 x 50 kick
100 cool down
Total: 1900m; time: 60 min.
Nov. 21 Swim Workout
This is a good strengthening and anaerobic workout to increase your VO2 uptake. It was a good heart day for me.
4 x 50m warm up
2 sets of the following
4 x 25 m on 30 sec, pull buoy every other one
4 x 50 m on 1:15, pull buoy every other one
4 x 100 m on 2:30, pull buoy every other one
1 set immediately following
4 x 75m on 2:00, pull buoy every other one
4 x 50m on 1:15, pull buoy every other one
4 x 25m on :30, pull buoy every other one
100m cool down
Total: 2300m, Time: 60 min.
Nov. 19 Swim Workout
This was a bad heart day with my heart rate jumping to 180 immediately and doing some flipping around so I took it easier today. Slow pace, lots of rest, alternating lengths between freestyle and breast stroke.
4 x 50m warmup
4 x 300 m
1 x 200 m
Total: 1600m. Time: 60 minutes
Nov. 17 Swim Workout
4 x 50m warm ups
4 x 100 kick 20-30 sec rest
4 x 100 swim with technique paddles 30 sec rest
4 x 100 swim (50 fist, 50 pinkie, 50 pinkie and ring finger, 50 all) 15 sec rest
4 x 100 moderate (emphasize roll, head position, elbow up, long reach, accurate catch) 15 sec rest
2 x 100 max
100 breaststroke cooldown
Total: 2100m, Time 55 min.
Nov. 10 Swim Workout
5 minutes: 200m Warm Up
15 minutes kicking (50′s through 10 minutes; 25′s fastest with 30 sec. rest for last 5 minutes)
20 minutes technique (no handed rolls, one handed rolls, start stroke when other hand enters water)
15 minutes moderate 100′s
5 minutes: 200 warm down
1500m: 60 minutes
Nov. 7 Swim Workout
200 warm up (50m technique, on side, six kicks, roll to other side)
4 x 25m Max! on 3 min.
4 x 25 Max! on 2 min.
4 x 25 Max! on 3 min
2 x 50 Max! on 2 min.
4 x 50 Max! on 2.5 min.
4 x 50 Max! on 3 min.
5 x 100m on 3 min. Moderate.
150m warmdown
Time: 63 min. Heart rate near 160 and needed all the time intervals to get it down to 120-130 before repeats. No irregularity or arrhythmias. Just the super pounding today.
Nov. 5 Swim Workout
Getting back in the water after four months. I’m in week 2.
4 x 50 warm ups.
300, 250, 200, 150, 100, 50 – all at fastest possible base. Heart rate down to 120 between determines time to begin next length.
3 x 200 – Fastest base minus 10
50 warm down.
——– 40 minutes for workout. It was a good day. No arrhythmias or irregular heart beats.
Swim April 16, 2008
I got permission from Coach Chris Coraggio yesterday to publish his workouts here. The only stipulation he added was that he is not responsible if they don’t work for you!
300 m warmup
3 10 minute swims @ race pace (one minute rest between)
7 minutes of 25 m (5 sec rest) at faster pace than the 10 minute swims.
100 cooldown
Total 2250 meters
We got a couple minutes rest between the first two ten minute swims because Chris had some explaining to do for the Triathletes. We didn’t get started right on time, either.
