Workouts for March 27-31

In April we are going to start focusing more on speed, as we prepare many of you for upcoming triathlons and swim competitions. However, for this last week, we are going to finish our conditioning phase with one last push! Hang on tight, these workouts are going to be challenging =)

The workouts are categorized by total distance. Typically, the faster swimmers will do more yardage, so expect the longer workouts to have faster sets. Feel free to adjust the sets and intervals as necessary, but push yourself this week!

1000-2000 Yards

Workout #1:
-100 swim /100 kick /100 swim - WARM-UP
-400 free swim / Build-up
-3x100 free swim / (set a FAST interval time)
-200 free swim / Build-up
-4x50 free swim / (set a FAST interval time)
-100 free swim / Build-up
-8x25 choice swim / (rest 10-20 sec between)
-8x25 choice kick / (rest 10-20 sec between)
50-100 Cool down EASY

Workout #2:
-100 choice swim / 200 kick - WARM-UP
-8x50 swim / (alternating 50 free and 50 non-free / rest 10-30 sec between)
-3x150 free / (swim all FAST, but rest 30-1:00 between each)
-6x50 choice kick / (rest 10-30 sec between)
-10x25 choice swim FAST / (rest 10-20 sec between)

Workout #3
-100 swim /100 kick / 100 swim WARM-UP
-400 choice kick (maintain moderate pace throughout)
-500 free swim (maintain moderate pace throughout...minimize stops)
-10x50 swim choice / (ALL OUT SPRINT!) rest 10-40 sec between each
-100 cool down

2000-3000 Yards

Workout #1:
-200 swim-100 kick-200 swim / WARM-UP EASY
-600 swim / build-up
-5x100 free swim / (set a FAST interval time)
-4x100 IM/choice swim / (set a FAST interval time)
-400 swim / build-up
-200 IM/choice swim / FAST
-100 cool down

Workout #2:
-300 warm-up choice swim / EASY
-8x50 choice swim / EASY pace (rest 10-20 sec between)
-5x150 swim free / (set a FAST interval time)
-6x100 swim - alternate 100 free, 100 choice / (set a FAST interval time)
-300 free swim - RACE PACE!
-250 choice kick / (moderate pace)
-100-200 cool down

Workout#3:
-300 warm-up choice swim / EASY
-6x100 alternating 100 swim-100 kick / (moderate pace, 10-30 sec rest between)
-24x50 swim free / (set a FAST interval time...1 min break every 6)
-10x25 kick choice / FAST (rest 10-20 sec between each)
-2x200 swim choice / moderate pace (rest 20 sec between each)
-2x100 swim choice / FAST FAST FAST pace (rest 20-40 sec between each)
-100-200 cool down

3000-5000 Yards

Workout#1:
-200 swim-100 kick-100 swim choice / WARM-UP EASY
-1000 swim / build-up
-8x100 swim free / (set a FAST interval time)
-6x100 swim IM / (set a FAST interval time)
-200 choice kick / moderate pace
-2x200 swim free / (alternate 50 FAST, 50 EASY - rest 20 sec between each)
-12x50 swim-kick / (set a moderate interval time)
-100-200 cool down

Workout#2:
-400 warm-up choice swim / EASY
-10x50 choice swim / (set an EASY interval time)
-7x150 swim free / (set a FAST interval time)
-8x100 swim / (alternate 100 free-100 choice, set a FAST interval time)
-20x25 choice kick / (rest 5-10 sec between each)
-2x300 swim / #1 build-up to sprint, #2 build-down / rest 30 sec between each
-8x50 swim choice / set a moderate interval
-100-200 cool down

Workout#3:
-500 warm-up choice swim / EASY
-8x100 swim-kick choice / (set a moderate interval)
-30x50 free swim / (set a BLAZING FAST interval...break every 5 for 1 min)
-5x150 100 swim-50 kick choice / set a moderate interval time
-4x200 IM swim / #1-#3 moderate pace, #2-#4 FAST (rest 30 sec between)
-200 swim choice / EASY
-500 swim choice / RACE PACE!
-100-200 cool down