Weekend swim workout

5 02 2010

Here is a fairly challenging workout that can be done in around an hour.

    Running total Running total
400 swim Warm-up 400 8 min
4 X 200 on 4:00 1st length of each 100, swim with hands in a fist. Work on using high elbow to grab water with entire forearm. 1200 25 min
100 easy backstroke   1300 27
100 on 2:00
200 on 3:30
X4
Do the whole sequence 100, 200, four times. You’ll get lots of rest on the 100, but not so much on the 200’s. 2500 49
100 easy breaststroke   2600 52
4 x 100 pull on 1:45 Try alternate breathing if you can. Since you aren’t kicking, you won’t need as much O2. 3000 56
200 swim Warm-down 3200 60

The main set is done this way:

  • Do the 100 on the 2:00 interval
  • After 2:00, start the 200 on the 3:45.
  • After 3:45 start the next 100 again.
  • Do this until you complete the whole set 4 times.
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