Swimming Workout of the Week - July 11, 2014

This week’s set offers a fun way to train for the 200 or 400 IM.   Favorite set this week for Barbara’s masters team.

WARMUP:  400 on your own

WARMUP SET:  150
6 X 25 on :40
Odds:  Fly or Fly drill to loosen the shoudlers
Evens:  Back, Breast, Free by 25

MAIN SET:  1500 (4 rounds)     2000 (5 rounds)
Fins are optional throughout.  The set calls for 250-375 yards/meters of Fly, so don’t be afraid to drill the Fly to keep your stroke from falling apart.  The butterfly drill 1L/1R/1 whole-stroke Fly will give you lots of Fly practice!

Goal:  Descend your time on the 225s
Focus:  Aticipate your turns.  Know what you need to do BEFORE you touch the wall on transition and open turns.

1 X 25 Fly on a sendoff/turnaround that gives most swimmers 10-15 seconds rest (we used :40 for scm; faster swimmers used :30 or :35)
1 X 225 (75 Back + 75 Breast + 75 Free)
1 X 50 easy

2 X 25 Fly on same sendoff as before
1 X 225 (75 Back + 75 Breast + 75 Free)
1 X 75 easy

3 X 25 Fly on same sendoff as before
1 X 225 (75 Back + 75 Breast + 75 Free)
1 X 100 easy

4 X 25 Fly on same sendoff as before
1 X 225 (75 Back + 75 Breast + 75 Free)
1 X 125 easy

5 X 25 Fly on same sendoff as before
1 X 225 (75 Back + 75 Breast + 75 Free)
1 X 150 easy (your warmdown)