Watermania Swim Workouts from Coach Tracey

Workout #1

swim/kik/pull/drill x 200 each 800

2 x 500 1:00 rest between. Try to Neg. split by :15 1800

16 x 50 in 4 sets of 4 as:

#1: free on 1:00 (1:10, 1:20 or :10 rest)

#2: choice non-free with fins :15 r

#3: free with fins…fast! on :45/:50/:60 or :10 r

#4: pull on :10 r 2600

up to 4 x 100 stroke ct – desc 1 stroke/100 3000

 

 

Workout #2 Speed work

Warm up: 4 x 400 choice on :30r

Main:

4 X 200 hard! on :30r – then 1:00 rest

6 X 50; descend 1-6 on :20r

100 easy recovery

2 X 150
harder! On :30r + 1:00 before the 50’s

4 X 50; descend on :15r

100 easy recovery

1 x 100 All out! + 1 minute

2 X 50; descend on :10r

100 very easy recovery

Cool 100 splash about! 3800m

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