200 warm up
5 x 200m build on 4:30
5 x 100m build on 2:30
5 x 75m build on 1:45
5 x 50 build on 1:15
125m cool down
Total: 2,450m; Time: 60 min.
Tag Archives: ussa swimming
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.
