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Workouts Swim Workouts
Download Spring 2007 Vernon Masters Workouts
1) Total 2700-3100m
Warm up:300mix/300 as 6x50’s drill swim by 25’s with :10sec rest/300 as 6x50’s long strokes count strokes/length and decrease each time don’t worry about time just think long - :10sec rest/300 as 6x50’s kick mod/hard effort with 15sec rest Main set 1-2x400/2x200/4x100’s:30 sec between the 400/200/100 :10sec between the each 200 and each 100 the time of each 100 should be faster than the 100time of the 400 Cool down – 100kick/200 easy mix swim
2) Total 1500m
500swim/400pull/300kick/200backstroke/100swim
3) Total 1000m
200mix/400drill by 24’s/200kick/200swim long stroke
4) Total 3100-3300
Warm-up: swim 2x(100sw/100kick/100pull) drills 8x50’s drill/swim by 25’s
Main Set: Swim 400 :30sec rest/2x200 with :15sec rest then :30 sec after last 200/4x100 with :10 sec rest ( the combined 4x100’s should be faster than the first 400) cool down:300-500pull breathing 2/3/5/by 100’s/ 6x50 kick :10 sec rest/ 300 mix swim
5 ) Total 3000m
Warm-up :200swim/100kick/200pull/100 kick/6x50 on:60sec
Main set - timed 1500
Cool down 6x50’s kick/300back stroke/swim by 50’s
6) Total 3000m
Warm-up 400 mix/8x50’s kick -10sec rest/200drill by 25’s drill/swim
Main set: 8x200’s evens free/odd’s IM with fins
Cool down 400mix swim
7) Total 3000-3200m
Warm-up:200swim/200kick/200pull/200swim/8x50 drill
Main set 3x500’s steady descending with :20sec rest
Cool down: 300-500mix
8)Total 2700-3000m
Warm-up: 300mix warm-up/200kick/200swim/100kick /8x50’s easy/hard with 15sec rest
Main set: 2x(100/50/150/50/200/50) the 50’s are on 1:15 and are easy the rest are with :10 sec rest and are the focus for the workout so to be strong Cool down: 200mix swim/100kick 2-3x
9)Total 3000m
Warm-up: 200swim/100kick/200pull/100 kick/8x50 on:60sec/
Main set: timed 2x 800 with 60sec rest/4x100 with 10 sec rest faster than 100 pace in 800
Cool down: 400 mix swim include much back stroke
10)Total 2300-3500m
Warm-up 400mix/200kick /8x50’s swim on :60 sec steady
Main set 8-20x100’s (with 10- :15sec rest)/8x50 with :10sec rest
Cool down 300pull/200kick/swim by 50’s no board kick
11) Total 1500m
500swim/2x200 pull/300as 25drill-25swim (pause drill/fist swimming/count strokes) repeat 2x/200kick/100 swim
12) Total 2200-3000m
Warm-up: 200swim/200pull/200kick/200back/breast by 50’s/400continous as 50 drill/50swim drills are single arm/pause drill every 3 strokes/high elbow/3left-3full-3right-3full, the50 swim is long strokes decreasing # of strokes/length followed by 4x50’s kick with :10sec rest Main set: 3 or 6x200’s descending in groups of 3 with :20sec rest/4x50’s kick with :10sec rest
Cool down: 200-400m mix
13) Total 3000m
warm-up 200mix/300drill by 25's/200kick/6x50's with 10 rest at 85%
1500m straight as 200mod/200strong/100easyx3 - but this is continuous swimming - just some speedplay throughout a solid 1000
3x150 kick as 50mod/50strong/50 easy 20 sec rest
400 pull steady cooldown breathing 3/5/7 by 50's/100 mix
14) Drill Focus Drill focus as 300mix/6x50 kick with 10 sec rest/10x50’s on :70 as 25 drill/25 swim – really apply the drill to the full stroke/follow with 4x100 on 2:00 thinking about perfect swimming – do not rush these – think about length and fluidity of the stroke/500pull work on breathing by 25’s 3/5/7/5for each 100. Easy 300mix. This is a swim workout about patience – just enjoy being in the pool and working on form 15) 200’s pace
Warm – up build through starting easy and building to moderate effort
4x200 as 100swim/100kick
10x50 as 25drill/25swim – apply the drill to the full stroke with 15 sec rest
Main set: 4-8 x 200 with 10sec rest at 1500 tempo speed with 10 sec rest
Cool down:100back/200mix easy
16) Continuous swimming
Warm-up:300easy mix/300 pull working on breathing 2//3/5/7 per 25/200kick/ 6x50 as 25drill/25swim/6x50as 25strong 25 moderate/100easy and long Main set : 20-60min continuous swimming counting the first 25 if each 100 if in a short course pool of the first 50 of each 200 if in a long course pool. Keep it steady and fluid – keep count for total at end of time Cool down 2-3(100kick/200mix)
17) Aerobic intervals
Warm-up – 150easy/100kick/150moderate/100kick
300m drills
Main set – all aerobic – easy breathing fluid and steady stroke
4-6x300 with 10 sec between each 300
rest 2mins
6x50 relaxed speed with 15sec rest
Finish with 200kick/2-400mixed swim
18) Pyramid
Warm-up 100swim/100kick/100pull/100swim/100kick – or 500mix
Note – find your 500 pace that is below your threshold pace keep this pace for the upside of the pyramid and then on the downside of the pyramid make each interval slightly faster pace than the previous – therefore the final interval will be the fastest 100 – 15”
200 – 20”
300 – 30”
400 – 40”
500 – 60”
400 – 40”
300 – 30”
200 – 30”
100 finish strong
Optional 8x50’s with 20sec rest to flush out the system alternating free/back
Cool down 300-500 easy mixed strokes
*can do evens strong/odds easy |
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