Swim workouts 3/3 to 3/9

Sweet and simple this week!

Workout #1

Group A	Group B	Description	Distance
200 swim, 200 kick, 200 scull/pull by 25's	100 swim, 100 kick, 100 scull/pull by 25's	Warm up	600/300
6 x (300 swim + 50 kick no board) w/30 SR	6 x (150 + 50 kick) w/30 SR	Swim is done at LT effort (zone 3 or level 4)	2100/1200
800 pull, every 4th 25 is scull w/paddles	400 pull, every 4th 25 is scull w/paddles (or without)	Smooth effort, but use the paddles to get a feel of the sculling motion	800/400
			3500/1900

 

Workout #2

400 easy swim	200 easy swim	Warm up	400/200
400 swim	200 swim	First 150 is long and smooth, pick up last 250. B group, first 50 is long, pickup last 150	400/200
2 x 50 back + 2 x 200 free w/20 SR between all	2 x 25 back + 2 x 100 free w/20 Sr	Focus on good technique with the back, and then when doing free first ½ is long and smooth, then pick up the pace to hard effort for the last ½	500/250
2 x 50 back + 4 x 100 IM	2 x 25 back + 2 x 100 free	All w/20 SR – focus on long strokes for all, keep HR below L3	500/250
150 easy	100 easy	Loosen up	150/100
6 x 125 Pull w/paddles w/20 sec rest	6 x 75 pull w/paddles w/20 sr	Good steady effort	750/450
8 x 25 fast! w/40 SR	4 x 25 FAST w/40 SR	FAST Free!	200/100
200 easy cool down	100 easy cool down	Throw some drills in here	200/100
			3100/1650