HOLIDAY WORKOUTS

 

Today’s topic we will go over some pool workouts that you can do on your own if you’re out of town and can’t make our schedule workouts.   Although it is entirely okay to be out of the pool and enjoy a little break, you do not want to stack too many days out of the pool at this time of year.

Here are three workouts for you to choose from. Set your own CHALLENGING intervals.  You can pick and choose and mix up a workout that works for you.

Warmups for all three workouts (1000)

• 300 swim 
• 6x50 kick swim
• 200 mix swim (free/back)
• 4x50 free descend (each one 1 second faster than previous one)

main sets( pick one)

#1 (1200) IM

6x

  1x75 (25 fly/ 50 back

  1x125 (25 breast wide press fast hands forward to glide/ 100 free

#2 (1200) IM

4x

1x50 fly to back

1x50 back

1x50 back to breast

1x50 breast

1x100 free build to fast PINK/ RED/ BLUE/ PURPLE by 25

#3  (1200) FREE

3x

3x100 free (PINK/ RED/ BLUE)

2x50 kick 1 with board/ 1 no board

wrap it up

our usual UWK set with fins (800)

6x 

4x25 @30 (gold 2-4-6-8) (prep 3-5-7-9-) PURPLE FAST  when surface old rounds IMO.  even rounds RIMO

1x50 @1:15 back push your UW near the 15M mark

swim down 50 double arm back