4 Workouts To Help You Get Better

Workout #1
w/u - 500 freestyle w/ FINS

PS: 16 x 50 @ :15sR as follows
- 12 1/2y FAST FLY, remainder EZ free
- 25y FAST FLY, remainder EZ free
- 37y FAST FLY, remainder EZ free
- 50y FAST FLY, reaminder EZ free
**Repeat this cycle of 4 for backstroke, then breaststroke, then sprint freestyle to equal 16 total 50s

MS: 8x200 w/ FINS @ :15-:20sR as follows
- 2 freestyle
- 2 freestyle kick
- 2 freestyle
- 2 freestyle kick
**For ALL 8, make the MIDDLE 100 FAST!!!!!

c/d: 200 EZ
*If more yardage desired, add more rounds of the PS or add more 200s, but only if you're able to maintain FAST for middle 100.

Workout #2
w/u: 12 minutes choice

PS: 
16 x 25 @ :35
- BURST off the wall into fast breakout/first few strokes, then EZ remainder of way

16 x 25 @ :35
- 3 x 25 freestyle drill, then 1 x 25 SPRINT FREESTYLE; repeat 4x

MS: 10 x 100 @ 1:45/1:50/1:55
- For all, swim 75 smooth freestyle, then rest at wall for :05s, then SPRINT choice to finish the 100
**Perform an EZ 100 scull after 5th 100

c/d: 200 EZ

Workout #3
w/u: 200 freestyle NO WALLS/200 kick on side with FINS/200 FRIM


PS: 12 x 75 at 1:15/1:20/1:25
- 25 freestyle/25 FAST Stroke choice/25 freestyle

MS: 500 LOCO swim
-continuous 500 freestyle as 25 FAST/25 EZ, 50 FAST/50 EZ, 75 FAST/75 EZ, 100 FAST/100 EZ

500 LOCO KICK (fins optional)
- same pattern as swim

4 x 50 STROKE - Descend 1-4 @ :50/:55/1:00

c/d: 100 scull

Workout #4
wu: 300 IM as 25 kick/25 drill/25 swim of each stroke
      300 freestyle as 25 kick/25 drill/25 swim free

PS: 10 x 50 kicking w/ FINS @ 1:00
- USE BOARD on this. Kick several beats, then forcefully dive underwater with your board and continue kicking underwater. Aim for 2 dives per 25 of each 50.

MS: Descending Pull
9 x 100 pull - 3 @ 1:40/1:45/1:50
                    3 @ 1:35/1:40/1:45
                    3 @ 1:30/1:35/1:40

9 x 50 pull - 3 @ :55/1:00/1:05
                   3 @ :50/:55/1:00
                   3 @ :45/:50/:55

9 x 25 SWIM! - 3 @ :30/:35/:40
                       3 @ :25/:30/:35
                       3 @ :20/:25/:30


c/d: 200 EZ

Posted on October 18, 2016 .