If your looking for quality swimming workouts, here are two for your consideration. All you need to do is print, place in a plastic baggie, and take poolside. Prepared by swim & triathlon coach Gregg S. Feel free to adjust “push off” times to suit your ability or intensity levels.
Enjoy.
A- Swim
w/u set- 400 swim/300 pull/200 kick/100 drill
main set- 10×50 @ no send-off (2 drill choice, 2 build, 1 FAST!) [repeat]
4×100 swim @ 2:00
4×100 pull @ 1:55
4×100 swim @ 1:50
4×100 pull @ 1:45
100 easy recovery
4×50 1-arm row drill @ 1:10 (25 right arm/25 left arm)
4×50 drill @ 1:10 (25 fist drill/25 catch-up)
c/d set- 4×50 @ 1:15
*3800 Total*
B- Swim
w/u set- 300 swim/200 pull/100 kick/100 drill
main set- 5x 50 (2 drill choice, 2 build, 1 FAST!) RI= 15″
3×100 swim RI=20″
3×100 pull RI= 20″
3×100 swim RI= 15″
3×100 pull RI= 10″
3×50 1-arm row drill (25 right arm/25 left arm) RI= 20″
3×50 drill (25 fist drill/25 catch-up) RI= 20″
c/d set- 100
*2550 Total*
