Workouts for August 26-27

Here are a few workouts to jump into for Friday and Saturday (August 26-27). See ya'll on Monday!

Workout #1 / Drill Sets
-Warm-up / 200 swim, 100 kick, 200 swim
-Drill Set #1: 8x25's / do 3 freestyle strokes, and then pause the arm stroke and do 10 side kicks (repeat this for the entire set) / 15 sec rest
-8x50's Freestyle / Moderate pace / 10-20 sec rest between.
-Drill Set #2: 5x100's Freestyle / Moderate pace / 15-30 sec rest between / Catch-up stroke in the front, and brush against your leg at the back of the stroke (full reach in front, and pull all the way through to the finish of the underwater portion). Build-up the effort through this set.
-6x150 Freestyle / 1-2 easy, 3-4 moderate, 5-6 fast / rest 15-45 sec between
-300 kick - choice
-2(5x50's) Freestyle / set a difficult interval time.
100-200 cool down
3300 total yards


Workout #2 / Difficult / 1.5 hour workout (adust the workout to at least do a portion of each set)
-Warm-up / 200 swim, 100 kick, 200 pull
-20x50's swim-free (break after 10), set a moderate interval pace
-10x50's swim-free (break after 5), set a fast interval pace
-5x50's swim-free, sprint pace / 20-30 sec rest between
-300 kick - choice
-6x100's IM / set a moderate interval pace
-3x200's free-IM-free / fast pace / rest 20-30 sec between each
-100-200 cool down.
3750 total yards


Workout #3 / Moderate
-500 Warm-up (200 swim / 100 kick / 200 pull)
-2x600 Swim / Free (every 4th length is SPRINT) Rest 1 min between
-500 Swim / IM (you can either do 5x100 IM's non-stop, or an entire 500 IM...give it a try!)
-2x400 Swim / Free (#1 is build-up, #2 is build-down) Rest 1 min between
-200 swim / with fins (this set is to warm your legs up for a sprint set using fins)
-16x50 odd# are swim / even# kick WITH FINS. These are fast and set a fast interval time
100-200 cool down
4000 yards (*Feel free to adjust the total yardage by reducing the set numbers)