Sample Workouts

(Ross) #1

What are you favorite workouts? Let’s start a thread of “sample workouts” that you do or have done for reference.

(Ross) #2

Magic Number Set. All distances in yards.
In this case the magic number is 400

8X50
4X100
2X200
2X400
2X200
4X100
8X50

3200 yards total.
Goal is pacework. Don’t kill yourself on the shorter distances.
Try to maintain about the same pace. 50’s may seem a little slow, but 400’s will seem fast. Adjust breaks between sets as needed without getting excessive. We do 1-2 min break between larger sets and 15 to 30 seconds between reps.

(Ross) #3

Broken Mile Workout:

This is great when we only have a brief time in the pool. It is a shorter but also possibly intense swim. It is tempting to “dog” the longer intervals, the declining interval allows for keeping the speed/intensity up for the entire mile.

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(Amy Arnold) #4

Hi, I like cardio and yoga.

(Meghan O'leary) #5

I’m a swim coach for the local team. I’ll try posting the main sets my swimmers and I do. It will help keep things interesting. Change the intervals as you need so you get 10-15 seconds rest and don’t forget to warm up. Here is one:

3x { 2x200 @ 3:15 Interval
2x100 @ 1:30 Interval
4x50 Sprint @ 0:50 interval }

1st round All freestyle
2nd round Backstroke
3rd round Breaststroke

Total 2,400 Yards