A couple of workouts for the future

For FAST lanes

#1
Warm up
600 Im reversed... done 50 kick/50 pull/ 50 swim of each stoke

4x100 kick alternate 100 IM/100 Best on 2:00


(200 pace with 30 seconds rest )
5x (100 fast with 20 seconds rest )
(100 maximum speed 1 minute and 30 seconds rest)
So the above is 5 times 400 the first and fourth times should be crawl...the second and fifth time best...and the third time IM

200 EZ

6x50 best sprint on 1:15 with a minute rest after the third one

200 ez

6x100 pull crawl within 3 seconds of desired 400 pace on 1:40

200 ez

4500m

#2

Warm up: 400m Im reversed: done nice long stoke
6x50 kick fly/bk
bk/br
br/cr on 1:00
200 swim choice

Breast set 5x100 swim on 1:45
1 minute rest
4x100 swim on 1:40
1 minute rest
3x100 swim on 1:35 /// try and keep the same time throughout, preferably under 1:30 Ann 1:25 Luis

4x75 pull fly/bk/br
bk/br/cr
on1:30

Crawl pace: 6x50 crawl swim 105% of 400 time i.e. Your best 400 split less 2/3 seconds
on 1:00
100 breast EZ
5x100 crawl swim 100% of 400 splt on 1:45
150 back EZ
3x200 Crawl swim 95% of 400 split on 3:15 Best 400 split + 8/12 seconds

warm down


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