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Sample Workouts

"@" = on, "/" = or

ex: 4x50 @ 45/55 = 4, 50’s on the 45 OR the 55

WORKOUT #1

200 swim - 100 kick warm up

10 x 50 - 25 Free 25 Choice

3 rounds of the following:

50 @ 80%

100 @90%

150 smooth

200 @ 100%

Round 1=Free, round 2= choice, round 3= kick

24 x 25 descend 1 to 4. 4 Fr, 4 kick, 4 IM order, 4 kick, 4 Fr

yards: 2500/ 3100

 

WORKOUT #2

200 swim 200 kick warm up

8 x 75 @ 10 seconds rest- odds kick/swim/kick, evens swim/kick/swim

8 x 200- # 1& #5 Free, #2 & #6 IM, #3 & #7 Free, #4 & #8 kick

10 x 50 kick with fins @ 45/55/1:05, odds free, evens fly

easy 200

yards: 2800/ 3300

 

WORKOUT #3

200S-200K-200P

1x Pull, 1x Kick, 1x Swim of the following:        

            (200 smooth

            2x100 @ 1:30, 2nd 100 better

            4X50 @ 45/55 desc 1-3, hold 4th)

2x (3x) rounds of the following

    descend 50’s 1-3, 4-6

            (3x50 @ 50/55

            25 easy @ 1:00)

4x50 @ 50/55
    25smooth/25sprint

200 warm down

 3150 / 3325     

 

WORKOUT #4- IM


4x125 @ 15 sec rest 100 free, 25 stroke drill (IM order)

12x50 @ 55/1:00 (25 drill/25 swim, choice strokes) 

5x100 kick (fins optional) @ 1:30(fins)/1:50/2:00(no fins)

4x200IM as follows

    1- 25free/25drill

    2- 25kick/25drill

    3- 25drill/25swim

    4- 200 IM

 4x100 Pull @1:20/1:25

200 warm down

 2700/3100

WORKOUT #5 - Aerobic

200 EZ warmup

12x50 3 free, 1 stroke/drill @ 45/50/10 sec rest

Pull/Swim

12x100 @ 1:25/1:30 (may pull up to 10x100’s)

6x75 @ 1:00, 1:05

8x75 fins - 50swim/25kick @ 1:05/1:10

200 EZ warm down

2650/3250

 

WORKOUT # 6 - Heart Rate, try to keep heart rate around 150 beats/min

400 S-K-P-S

300 Pull

200 Kick (no fins)

4x50 @ 10 sec rest, 1-3 smooth, 4 build to fast

Kick/Swim with fins, check heart rate after each set of 50’s

        150 kick @ 10 sec rest

        3x50 swim @ 45/50, check ♥

        200 kick @ 10 sec rest

        2x50 swim @ 40/45 check ♥

        250 kick @ 10 sec rest

        50 swim - check ♥

Pull/Swim - check heart rate after each set of 50’s

        300 Pull @ 10 sec rest

        4X50 Swim @ 45/50, check ♥

        200 Pull @ 10 sec rest

        6x50 Pull @ 40/45, check ♥

        100 Swim EZ @ 10 sec rest

        8x50 Swim, check ♥

Warm down until heart rate is below 100 beats/min

2700/3400

WORKOUT #7 - Active Rest

300 S-K-P by 100

2x125, 75 free/25 stroke/25drill @ 2:00

6x100 Pull @ 10 sec rest, descend 1-3,4-6

ACTIVE REST  

    4x75 moderate @ 5/10 sec rest

    50 EZ - take as long as you want, hit the wall and start right away

    3x100 stronger @ 5/10 sec  rest

    100 EZ- take as long as you want, hit the wall and start right away

    2x150 stronger yet

    100 EZ- take as long as you want, hit the wall and start right away

    200 fast

    100 EZ- take as long as you want, hit the wall and start right away

8x25 1 EZ, 1 FAST @ 5/10 sec rest

100 warmdown

2600/2900