Swim Workouts

With my retirement coming soon, this will be my last post--number 1,798. The workout blog will continue on with Dave Miner posting from here on in. Let's see if he can top 1,798! Thanks to all of you who have supported this blog--hopefully you have enjoyed my workouts.

SCY
WARM UP:
3 X 100 1:40 1:30
1 X 200 3:00 3:00
4 X 50 kick 1:15 1:10
Two rounds. Round 1 intervals left, 2 right

1 X 300 kick + 100 swim

4 X (3 X 100
Rounds 1/3: IM on 1:45
Rounds 2/4: Free on 1:30
Descend each round 1-3

1 x 200 3:00
4 X 50 descend :50
Three rounds--swim or pull
Descend 200's 1-3 by round

WARM DOWN: 4 X 50 easy

4400Y

SCY
WARM UP:
1 X 200 3:00 3:00
3 X 100 1:40 1:30
4 X 50 1:00 :50
Two rounds. Round 1 interval left, 2 right

1 x 200 kick 4:30
6 X 50 kick 1:10
1 X 100 swim

3 x 75 1:15
1 x 75 fast 1:45
Four rounds--choice

10 X 125 2:00
75 cruise/50 fast --swim or pull

WARM DOWN: 4 X 50 easy

SCY
WARM UP:
4 X 100 1:45
1 X 200 3:00
4 X 100 1:30
1 X 300 negative split

4 X 75 kick 1:45
4 X 50 kick 1:10
1 x 100 swim

1 X 200 IM 3:30
1 x 200 free 3:00
Three rounds. Descend by rounds 1-3

1 X 25 :45 :30
1 X 50 1:00 :50
1 X 75 1:30 1:10
1 x 100 2:00 1:30
Four rounds.
Rounds 1/2--intervals left--stroke or IM
Rounds 3/4--intervals right--free
Round 1: 100 is fast
Round 2: 75 is fast
Round 3: 100 is fast
Round 4: 75 is fast

WARM DOWN: 4 X 50 easy

4300Y

SCY
WARM UP:
1 X 250 4:00 3:45
3 X 50 descend 1:00 1:00
Three rounds. Round 1 intervals left, 2 and 3 right.

1 X 300 kick

12 X 50--choice-- 1:05
odd: easy
evn: fast

1 x 100 free 1:30
1 X 100 IM 1:45
1 X 100--best stroke-- 2:15
Three rounds

17 X 100 pull
5 on 1:30
5 on 1:20
5 on 1:15
2 warm down on 2:00

4700Y

SCY
WARM UP:
1 X 250 4:00 3:45
4 X 100 1:40 1:30
4 X 50 kick 1:10 1:10
Two rounds. Round 1 intervals left, 2 right.

1 x 50 swim

1 X 300 IM 5:15
3 x 100 IM 1:45
4 X 25 stroke/choice :40 #4 on 1:00
Two rounds--25 swims are up tempo

6 x 200 pull 3:00
1/2: long and strong
3/4: negative split
5/6: best effort

WARM DOWN: 4 X 50 easy

4550Y

SCY
WARM UP:
1 X 250 4:00 3:45
3 X 100 1:40 1:30
4 X 50 1:00 :50
Two rounds. Round 1 interval left, 2 right.

1 X 400 kick

12 X 50 1:05--choice
#3-6-9-12 are fast

1 X 300 4:30 4:00
3 x 100--descend-- 1:30 1:20
4 X 50--descend-- 1:00 1:00
Two rounds, swim or pull. Round 1 intervals left, 2 right.
50's: start strong and descend

WARM DOWN: 4 X 50 easy

4300Y

SCY
1 X 250 4:00 3:45
4 X 100 1:40 1:30
Two rounds. Round 1 intervals left, 2 right

6 x 75 kick 1:40
Last 25 fast
1 X 100 swim

1 X 200 IM 3:30
1 X 100 stroke 2:00
1 X 50 stroke--fast-- 1:30
Three rounds. Round 1 fly, 2 back, 3 breast

8 x 150 pull 2:15
100 cruise/50 fast

WARM DOWN: 4 X 50 easy

4300Y

SCY
WARM UP:
1 X 200 3:20
4 X 100 1:40
1 X 300 4:30
4 X 100 1:30

1 X 300 kick + 100 swim

4 X (3 X 100
Rounds 1/3: IM or stroke on 2:00
Rounds 2/4: free
Swim #1: moderate, 2-build, 3-fast
All choice

3 X 50 1:10
1 X 100 kick 2:30
50's: 1-moderate, 2 25 fast/25 easy, 3-fast

WARM DOWN: 4 X 50 easy

4100Y

SCY
WARM UP:
1 X 200 3:00 3:00
5 X 100 1:40 1:30
Two rounds. Round 1 intervals left, 2 right.

1 X 200 kick 4:30
12 X 25 sprint kick :454
1 X 10 swim

4 X 50 1:15 1:00
4 X 75 1:45 1:30
4 x 100 2:15 2:00
Two rounds--descend each group 1-4/ #4 is fast
Round 1: stroke or IM/intervals left
Round 2: free/intervals right

WARM DOWN: 4 X 50 easy

4000Y

SCY
2 X 150 2:30 2:15
3 X 100 1:40 1:30
3 X 100 KICK 2:15 2:15
Two rounds. Round 1 intervals left, 2 right.

1 X 75 1:20
1 X 50 1:00
4 X 25--up tempo- :40 #4 on 1:20
Four rounds.
Round 1 is fly, 2 back, 3 breast, 4 free

15 X 100 pull
5 on 1:25
5 on 1:20
5 on 1:15

WARM DOWN: 4 X 50 easy

4400Y

SCY
WARM UP:
1 X 200 3:00
3 X 100 1:40
1 X 50 fast 1:00
Two rounds

10 X 50 kick 1:10
#6-10: 25 sprint/25 moderate
1 X 100 swim

1 X 50 easy 1:00
1 X 50 build 1:05
1 X 100 fast 2:10
Four rounds--choice

1 X 200 3:00
3 X 100 1:30
Three rounds--pull
Descend 200's 1-3 by round
100's: each round faster

WARM DOWN: 4 X 50 easy

4200Y

SCM
WARM UP:
4 ON 1:50
4 ON 1:45
4 ON 1:40

4 X (8 X 50
Round 1: kick on 1:15
Round 2: free on :50
Round 3: stroke(choice) on 1:15
Round 4: 25 sprint/25 easy (choice) on 1:15

6 X 250 pull 4:00
1-3: 200 cruise/50 fast
4-6: 150 cruise/100 fast

WARM DOWN: 4 X 50 easy

4000M

Back to work!

SCM
WARM UP:
1 X 200 3:30 3:30
2 X 100 2:00 1:45
4 X 50 1:00 1:00
Two rounds. Round 1 intervals left, 2 right.

1 X 200 kick 5:00
6 X 50 kick 1:15
1 X 100 swim

2 X 100 IM 2:00
4 X 50--1 of each-- 1:15
Three rounds

5 x 200 pull 3:20
Negative split and descend

WARM DOWN: 4 X 50 easy

4200M

Day before the meet workout.

SCM
WARM UP:
2 X 200 3:45
3 X 100 1:45

1 X 400
alternate 100 kick/100 swim

10 X 50 1:20
#3-6-9 are fast--choice

8 X 25
odd: blocks--sprint 20
even: build to race finish

1 X 50 blocks

Relay starts

WARM DOWN

Meet prep for this weekend

SCY
WARM UP:
2 X 200 3:20
4 X 100 1:40

1 X 400
Alternate 100 kick/100 swim

5 X 100--choice-- 2:00
75 perfect stroke/25 fast

6 x 25
3-build to race finish
3- blocks--sprint 20

$$$$ Choice of sets $$$$
sprint/middle distance: 10 X 50 1:15--choice
odd: perfect stroke/cruise
even: descend 2-4-6-8-10

OR

distance: 14 X 50 1:00
odd: perfect
even: race pace

WARM DOWN

Meet prep workout

SCY
WARM UP:
2 X 150 2:30
6 X 100 1:30

1 X 200 kick 4:30
8 X 25 sprint kick :45
1 x 50 swim

4 X 50 1:00
4 X 25 sprint :45
Three rounds--choice
50's: odd: easy even: strong

1 X 50 blocks

WARM DOWN: 4 X 50 easy

Meet prep workout

SCY
3 X 100 1:40 1:30
4 X 50 descend 1:00 :50
Two rounds. Round 1 interval left, 2 right.

2 X 100 kick 2:15
8 X 25 sprint kick :45

4 X 100 --choice-- 2:15
odd: easy even: strong

6 X 25
odd: build to race finish
even: blocks--sprint 20 yards
1 X 75 easy

$$$$ RACE PACE SWIMS $$$$
1 X 50 blocks
1 X 100 easy
1 x 50 blocks
4 X 50 warm down

We host a SCM meet next weekend. Workouts will be a bit shorter this week.

SCY
WARM UP:
1 X 250 4:00 3:45
3 X 100 1:40 1:30
Two rounds. Round 1 intervals left, 2 right.

8 x 50 kick 1:10
1 x 100 swim

4 x 100 2:15
12 X 50 1:15
All choice. Odd swims easy, evens strong--both 50's and 100's

8 x 25
odd: build to race finish
even: sprint 20 yards

WARM DOWN: 4 X 50 easy

SCY
WARM UP:
1 X 200 3:00 3:00
2 X 100 1:45 1:30
4 X 50 descend 1:00 :50
Two rounds. Round 1 intervals left, 2 right.

1 X 300 kick +100 swim

12 X 50 1:15--choice
#3-6-9-12 are fast

1 X 100 easy 2:00
1 X 50 @100% 1:30
1 X 75 easy 1:30
1 X 25 sprint 1:00
Three rounds--choice

4 X 150 2:15
6 x 50 :45
Descend 50's 1-3/4-6, swim or pull

WARM DOWN: 4 X 50 easy

4050Y

SCY
WARM UP:
1 X 200 3:00 3:00
3 X 100 1:40 1:30
Two rounds. Round 1 intervals left, 2 right.

8 x 50 kick 1:10
1 x 100 swim

4 X 100 2:15--choice
odd: easy even: strong

4 X 25 sprint :45
1 X 25 easy 1:00
Four rounds, choice

4 X 200 3:00
4 x 100 1:30
4 X 75 1:10
4 x 50 :45
Pull-descend each group 1-4

WARM DOWN: 4 X 50 easy

4300Y