200 and 100 Steady Swim Workout A mixed effort workout of 200s and 100s to push you to swim strong through the entire practice. The number of repeats decreases as you complete the workout. Aim to keep your effort at the right levels as you swim from start to end. If you need to take more rest to accomplish this, add it, but no more than 5-10 seconds, and keep the rest the same for the whole main set; do not vary the rest from swim to swim. The goal of that is to make the rest control your speed. Too much rest and you will go too fast and not be able to hold that effort for the whole workout. Swim on! The Swim Workout Warm-up 1,200 NOTE: It is OK to shorten this warm-up to fit the main set within your allotted amount of time to swim 4 x 100 (:20 Swim and drill mix. Do drills for technique practice for one length, then swim for one length, then repeat. 8 x 50 (:10 Kick. First and last 25 of each at a moderate effort. 2 x 200 (:20 Pull. First and last 50 of each at a moderate effort, the rest of each is easy. Take some extra rest if needed, sip some water or sports drink, and get ready for the main set. Main Set 4 x 25 (:30 Swim. Each one fast, almost all-out! 3 x 200 (:15 Swim. Moderate effort, 80% to 85%, aim to hold an even pace on all. 1 x 100 (:15 Swim. Faster pace or effort, but not all out; between 85%-90%. 2 x 200 (:15 Swim. Moderate effort. 1 x 100 (:15 Swim. Faster pace or effort. 1 x 200 (:15 Swim. Moderate effort. 1 x 100 (:15 Swim. Faster pace or effort. 1 x 200 Swim. Loosen. TOTAL DISTANCE = 3,000 Click on the "print" icon on the upper right to get a copy formatted for printing so you can print it and take the workout with you to the pool
Posted on: Sun, 04 Aug 2013 00:11:48 +0000
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