Swimming Workout of the Week - October 24, 2014

This week’s set is one that might be more fun for the coach than for the swimmers.  It’s even more fun if the swimmer’s don’t know the entire set in advance….

WARMUP:  400 on your own

WARMUP SET:  200
4 X 50 on moderate sendoff/turnaround
Focus = Present as small a front profile as possible to the water.

MAIN SET:  1500
2 X 200 on a sendoff/turnaround that gives approximately 20 seconds rest
Swim both 200s the same way, but they should be done as 25 kick/25 swim.  Remember your times…or record them on a whiteboard.

2 X 200 on a sendoff/turnaround that gives 30-40 seconds rest
Swim both 200s the same way, but they are swim (no kicking).

1 X 200 same choice as your original 2 X 200
Swim this as 25 kick/25 swim, but rest for exactly 5 seconds at each 50.
Goal = Total time should be equal to or faster than your previous times.

50 easy recovery

1 x 200 same choice as your original 2 X 200 swim, but rest for exactly 5 seconds at each 50.
Foal = Total time should be equal to or faster than your previous times.

50 easy recovery

4 X 50 freestyle on moderate sendoff; same focus as during warmup set.

WAX-ON…WAX-OFF SET: 300
4 X 25 same choice on :40 or :45; start with low stroke count; add 1 stroke per 25
1 X 100 easy
4 X 25 same choice as before on same sendoff; start with highest stroke count and subtract 1 stroke per 25, but hold time the same.

WARMDOWN:  200