One Week Sample Training Plan - RacesOnline.com
One Week Sample Training Plan - RacesOnline.com One Week Sample Training Plan - RacesOnline.com
SAMPLE SWIM WORKOUTS TUESDAY WORKOUT Swim 0:45 WU: 6 x 50 easy done as 25 swim, 25 kick. 6 x 50 count strokes and time the 50s. What combination gives you the lowest ‘score?’ (Ex: 43 strokes + 45 sec = 88). MS: Swim a moderate effort using what you learned in WU set. 6 x 100 (10 sec) moderate. 6 x 50 kick (20 sec) moderate. CD: 200 easy alternating 50 pull, 50 swim. Total: 1700 THURSDAY WORKOUT Swim 0:35 WU: 3 x 100 swim done as 25s each of kick, R arm only, L arm only, swim. MS: The even intervals are done at 5 seconds slower than 100 T‐pace. The others are relaxed swims with good technique. Recoveries are in seconds within parentheses. 50 (15”) 100 (15”) 200 (40”) 300 (60”) 200 (30”) 100. CD: Easy combination of kicks and strokes for 10 minutes. Total: 1650 SATURDAY WORKOUT Swim 1:00 2450yd WU: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed, 50 kick build speed. MS: For the first set decrease times with each work interval. All aerobic— easy breathing. 3 x 300 (20”) moderate. Rest 2 minutes. Kick 300 steady. 6 x 50 relaxed speed (15”). CD: 200‐300 easy swim. Total: 2450‐2550
SAMPLE SWIM WORKOUTS<br />
TUESDAY WORKOUT<br />
Swim 0:45<br />
WU: 6 x 50 easy done as 25 swim, 25 kick. 6 x 50 count strokes and time the 50s. What<br />
<strong>com</strong>bination gives you the lowest ‘score?’ (Ex: 43 strokes + 45 sec = 88). MS: Swim a moderate<br />
effort using what you learned in WU set. 6 x 100 (10 sec) moderate. 6 x 50 kick (20 sec)<br />
moderate. CD: 200 easy alternating 50 pull, 50 swim. Total: 1700<br />
THURSDAY WORKOUT<br />
Swim 0:35<br />
WU: 3 x 100 swim done as 25s each of kick, R arm only, L arm only, swim. MS: The even<br />
intervals are done at 5 seconds slower than 100 T‐pace. The others are relaxed swims with<br />
good technique. Recoveries are in seconds within parentheses. 50 (15”) 100 (15”) 200 (40”) 300<br />
(60”) 200 (30”) 100. CD: Easy <strong>com</strong>bination of kicks and strokes for 10 minutes. Total: 1650<br />
SATURDAY WORKOUT<br />
Swim 1:00 2450yd<br />
WU: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed,<br />
50 kick build speed. MS: For the first set decrease times with each work interval. All aerobic—<br />
easy breathing. 3 x 300 (20”) moderate. Rest 2 minutes. Kick 300 steady. 6 x 50 relaxed speed<br />
(15”). CD: 200‐300 easy swim. Total: 2450‐2550
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