Special thanks to Coach Will Spence for the workouts. Enjoy everybody!
*Note: these are the "gold" workouts; if you normally do silver or bronze you may want to consider cutting yardage and/or adding time.
300 warmup (alternate 50 free, 50 kick)
900 free: change who leads the lane every 100
2 minutes rest
600 free: alternate 100 free, 100 fist drill
2 minutes rest
400 free: pull (paddles + pull buoy)
2 minutes rest
200 free: (pull buoy, no paddles)
4x50 free: sight three times per 25 on :50 seconds
200 cooldown
Total Yards: 2,800
Swim Workout 2:
*Note this is a long and slightly difficult workout, you may need to change the intervals; however, the main set is designed with no rest in between each thing. For instance, after the third 100 free on the 3x100, you would immediately start the 2x150 when the 1:30 interval is up.
400 warmup: 200 swim, 100 kick, 100 drill
4x50 on :45 seconds
3x100 on 1:30
2x150 on 2:15
1x200 on 3:00
2x150 on 2:15
3x100 on 1:30
2x50 on 1:00
200: scull every 4th 25
4x125 IM order (rotate the 50, for instance, the first one would be 50 fly, 25 back, 25 breast, 25 free. The second one would be 25 fly, 50 back, 25 breast, 25 free, etc.)
200 cooldown
Total yards: 3,000
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