Workouts for May 23-June 6, 2007

I’ll be on vacation from May 23 till June 6. Here are a few workouts to try out while I’m gone. I have left the task of assigning rest or interval times to the sets up to you. All swims are “choice” (any stoke) unless otherwise noted. Feel free to modify the workouts as desired (just don’t make them too easy). Also remember to keep an eye on the CIM Blog while I’m gone, as I will be adding updates of my island swims around Malta and Gozo. C’yall in a couple weeks…Vic

1500 YARD WORKOUTS
#1) -100 swim, 100 kick, 100 swim / WARM-UP, EASY
-5x100 swim-free / FAST PACE
-200 kick / MODERATE PACE
-6x50 swim-free / FAST PACE
-100 kick / MODERATE PACE
-100 cool-down / EASY

#2) -150 swim, 150 pull / WARM-UP, EASY
-500 swim-broken (200 swim, 100 swim, 100 swim, 50 swim, 50 swim)
......10 sec break between each / FAST PACE
-300 pull-free / MODERATE PACE
-6x50 swim / FAST PACE
-100 cool-down / EASY

2000 YARD WORKOUTS
#1) -200 swim , 100 kick / WARM-UP, EASY
-3x200 swim-free / FAST PACE
-3x150 swim / #1 FAST, #2 MODERATE, #3 FAST
-3x100 swim-free / #1 SLOW, #2 MODERATE, #3 FAST
-3x50 swim / FAST PACE
-10x25 swim / MODERATE OR FAST PACE
-6x25 kick / MODERATE OR FAST PACE
-100 cool-down / EASY

#2) -4x50 swim / WARM-UP, EASY
-20x50 swim-free / FAST PACE (take a break at half if needed)
-20x25 swim / FAST PACE (take a break at half if needed)
-200 kick / MODERATE OR FAST PACE
-100 cool-down / EASY

2500 YARD WORKOUTS
#1) -100 swim, 100 kick, 100 pull / WARM-UP, EASY
-8x75 swim-kick / one length out of each 75 is kick / MODERATE OR
........FAST PACE
-500 swim-free-pull / FAST PACE
-6x100 swim / Build-up each 100 / SLOW – FAST PACE
-8x50 swim / alternate 50 FAST, 50 SLOW
-100 cool-down / EASY

#2) -200 swim, 200 pull / WARM-UP, EASY
-20x25 swim / MODERATE PACE
-500 swim-pull / MODERATE PACE
-20x25 swim-free / FAST PACE
-500 swim-pull / FAST PACE
-100 cool-down / EASY

3000 YARD WORKOUTS
#1) -200 swim, 200 kick, 200 pull / WARM-UP, EASY
-400, 300, 200, 100 swim / build-up SLOW to FAST
-8x50 kick
-6x100 swim-free / FAST PACE
-6x50 swim / FAST PACE
-100 cool-down / EASY

#2) -300 swim / WARM-UP, EASY
-6x200 swim/pull / alternate 200 swim, 200 pull / MODERATE PACE
-6x150 swim/kick / alternate 150 swim, 150 kick / MODERATE PACE
-6x100 swim / FAST PACE
-100 cool-down / EASY

4000 YARD WORKOUTS
#1 (National Events)
-1650 swim-free / 200 EASY, 850 MODERATE, 600 FAST
-200 back, 200 breast, 200 fly - swim / MODERATE PACE
-100 fly, 100 breast, 100 back, 100 free – kick / FAST PACE
-400 swim-IM / MODERATE PACE
-500 swim-free / FAST
-200 swim-IM / FAST
-50 swim-free / FAST
-200 cool-down / EASY

#2) -200 swim, 200 kick, 200 pull / WARM-UP, EASY
-16x50 swim / FAST PACE
-12x50 pull / FAST PACE
-8x50 kick / FAST PACE
-2x200 swim-IM / #1 MODERATE, #2 FAST
-5x100 swim-free / MODERATE
-16x25 kick / FAST
-8x25 swim / FAST
-100 cool-down / EASY

5000 YARD WORKOUTS
#1) -200 swim, 200 kick, 200 pull / WARM-UP, EASY
-6x150 swim / alternate 150 free and 150 no-free / MODERATE PACE
-10x25 swim-fly / FAST PACE
-10x25 kick-fly / FAST PACE
-10x25 swim-back / FAST PACE
-10x25 kick-back / FAST PACE
-10x25 swim-breast / FAST PACE
-10x25 kick-breast / FAST PACE
-4x200 pull-free / MODERATE PACE
-8x50 swim / MODERATE PACE
-6x50 swim / MODERATE-FAST PACE
-4x50 swim / FAST PACE
-2x100 swim / timed – SPRINT
-100 cool-down / EASY

#2) -200 swim, 200 kick, 200 pull / WARM-UP, EASY
-3(4x100 swim-free) / SET #1 SLOW, #2 MODERATE, #3 FAST
-600 pull-free / MODERATE TO FAST PACE
-10x50 kick / MODERATE PACE
-6x150 swim/kick / 50 swim, 50 kick, 50 swim / FAST PACE
-16x50 swim-free / break at half, FAST
-12x25 swim / FAST
-100 cool-down / EASY