| 1/4/10 |
|
Weekly
SWIM Workout |
|
|
| Workout Difficulty: |
Beginner/Advanced Beginner |
|
|
| Total
Distance |
Distance |
Details |
Interval |
Time |
| 800 |
4 x 200 |
#1 free #2kick
#3IM #4 pull |
4:30 |
18 min |
| 1100 |
6 x 50 |
free: 1-3 w/
fists, 4-6 normal swim:
This drill forces/allows you to focus on pulling with your
forearm AND hand instead of just your hand |
1:15 |
28:30 |
| 2300 |
6 x 200 |
1-3 free pull,
descend 1-3
4-6 free swim, descend, 4-6 |
4:00 |
55:30 |
| 2400 |
4 x 25 |
sprint, non free |
:45 |
1:01:30 |
| 2600 |
200 |
warm down |
4:00 |
1 hour 8.5 minutes |
| The intervals for these sets
are set for beginners to advanced beginners. The time
listed accounts for 3 minutes between each set. The
total time the practice takes can be reduced by going from
set to set more quickly and/or performing the sets with
faster intervals. |
|
