WSC 110111
WARNING: ALL WORKOUTS ARE DESIGNED FOR HEALTHY INDIVIDUALS WITH NO MEDICAL PROBLEMS. IF IN DOUBT, CHECK WITH YOUR MEDICAL CARE PROVIDER. NEITHER USMS, NOR CT LMSC NOR THE PUBLISHER OF THIS WORKOUT ARE RESPONSIBLE FOR ANY INJURIES SUFFERED AS A RESULT. USE AT YOUR OWN RISK!!!
300 SWIM
4 x 200 – each 200 = 50 drill, 50 pull, 50 kick, 50 swim (free, back, breat, fly)
8 x 25 IM drill
8 x 25 IM pull
8 x 25 IM swim/kick
8 x 25 IM swim
10 x 75 or 100 on 1:30 descend 1-3, 4-6, 7-10 try to hit 200 pace on the fast one in each set
8 x 50 kick on :60
3 x 100 IM on 2:00
8 x 25 perfect stroke
200 cool down

WARNING: ALL WORKOUTS ARE DESIGNED FOR HEALTHY INDIVIDUALS WITH NO MEDICAL PROBLEMS.  IF IN DOUBT, CHECK WITH YOUR MEDICAL CARE PROVIDER. NEITHER USMS, NOR  CT LMSC NOR THE PUBLISHER OF THIS WORKOUT ARE RESPONSIBLE FOR ANY INJURIES SUFFERED AS A RESULT. USE AT YOUR OWN RISK!!!

Warm up:     250 S, K, P

 

Pre Set:         Lane 4            7×100            1:15

Lane 3            6×100            1:30

Lane 2            5×100            1:40

Lane 1            4×100            1:50

EZ 100 Swim

 

Round 1  

5×150 on 3:00

• Breath control: 1×4
• Middle 100 fast ~ 90% effort

4×100 kick

• 50 All-out / 50 recovery

EZ 100 swim

 

Round 2  

5×100            on 2:00

• No breath off the turn
• 95% effort

4×75 kick

• 25 All-out / 50 recovery

EZ 100 swim

 

Round 3  

5×50   0n 1:30

• No breath into or out of your turns
• FAST ~ 99% effort

4×50 kick

• 25 All-out / 25 recovery

EZ 100 swim

 

Round 4  

4×25   On 1:00

• 1 breath max
• 99.5% effort

 

 

300 warm down

Workout MM #102611

500 Choice warm up

400 Reverse IM (100 Fr, 100 Br, 100 Ba, 100 Fl)

50×50 on :50 Choice        If you miss an interval, take it off and start again on the next interval.  Although these are choice, most will want to swim fr but if they are going well, try to add in an odd stroke every 3rd, 4th, or 5th.  If you find you are missing every 5th, try making the 4th odd stroke.

300 Choice kick

200 Cool Down

Total 3900 if you make all the 50′s.  This take about 1 hour and 20 minutes.

Workout WSC # 10252011

4×200 50 drill/50 pull/ 50 kick/ 50 swim..(1.free..2.back..3.breast..4.fly)
8×25 drill (on :30)
8 x 25 swim (on :30)
400/500  pull
25-50-75-75-50-25 kick
200 IM drill
5/6 x 75 pull ( 6 on :60 or 5 on 1:15)
6 x 25 breath control
3 x two turn 50 breath control
4 x100 on 1:30
4 x 50 on :60
4 x 25 on :30
Cool down (200)