3-7-23 Building Endurance and Speed: A 4000-Yard Swim Workout for All Levels

Warm-Up 800/18:00

200 loosen 

100  Backstroke 

4 x 50 drill (one of each: Catch-up, Fingertip drag, One-arm, Fist drill) @1:00-1:30

4x50 I.M.O @1:15-1:45 

4x25 Sprint Cycle @:30-1:00

Pull Set 1000/20:00

4 x 100  pull with pads and buoy,  1:15-2:15 *No more than 10 seconds rest.

2 x 200  Choice Pull equipment-As 50, Fast, 50 Smooth @3:00-4:00

4x50 Pull Desc. 1-4 @:45-1:15

Speed Set 800/18:00

4x50 free sprint W/ Fins @:50-1:30

2x100 I.M Fast,  30 Secs Rest in between

4x25  OTB All out Choice Stroke

6x50  Free Desc 1-3,4-6 Choice Equip. @:45-1:30

Kick Set 600/13:00

200 free kick w/ Board @4:00

2x100 breast kick w/ Board  @2:00-2:30

4x50 free kick Choice of fins, alternating between 25 easy and 25 Fast kick @1:00

Endurance 600/12:00

1x200 alternating -50 breathing every 3 Breaths and 50 breathing every 5 breaths @3:00-4:00

1x200 80% @3:00-4:00

1x200 negative spit @3:00-4:00

Cool-Down 200/4:00

1x100 Free

1x100 Back

84 Minutes 4000 Yards 

1-31-23 Free Tech with Pulling ,Speed and a Surprise!

Warm-Up 1050/23:00

3x100 1&3 Drill #2 Swim @ 1:45-2:15

6x50 I.M Switch @1:15-1:30

2x100 #1. W/ Board #2. Streamline kick on back @ 2:30 -3:00

2x75 Build each 75 to Fast @2:00

4x25 Sprint Cycle @:40

Drill 800/16:00

8x100  @ 1:45-2:15

1-2 Push and Glide in Perfect Streamline off every wall 

3-4 3-4 Dolphin kicks off every wall 

5-6  3-4 Dolphin kicks, 1 Free Cycle Fast. 

7-8  3-4 Dolphin kicks, 1 Free Cycle Fast + Alternate your Breathing pattern. 

 

Pull 950/ 24:00

2x100 Pull w/ Pads and Buoy  @1:45-2:15

2x75 Kick   @2:00-2:30

2x100 Pull w/ Pads and Buoy @1:45-2:15

2x75 Kick  @2:00-2:30

2x100 Pull w/ Pads and Buoy @1:45-2:15

2x75 Kick @2:00-2:30

Speed (fins) 850 20:00

3x(125+75+50+25) 2:15-2:30/1:30/1:00/:30

125=3/6/3

75/50/25= Fast! 

:30-1:00 Min rest in In-between Rounds

1x25 From a dive

Cool Down 200/4:00

200 Smooth