Tag Archives: swim workout

Nov. 21 Swim Workout

by journeymantom

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. 17 Swim Workout

by journeymantom

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. 14 Swim Workout

by journeymantom

4 x 50m warmup

8 x 100 Max 1st, moderate second 30 – 60 sec rest (1:40 – 1:45 is max for me)

8 x 75 Max 1st, moderate 2nd, 20- 45 sec rest (1:10 – 1:15 is max for me)

4 x 50 Max 1st, moderate 2nd, 15 – 20 sec rest (:40 – :45 is max for me)

2 x 50 slow cool down

Total: 1800 m in  55 minutes.

Swim April 16, 2008

by journeymantom

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.