HOLIDAY WORKOUTS GOLD

 

If you can’t make our workouts here are a few that you can pick from if you can find a pool.  Our warmups are “the usual” (3x3x3) which are a 300 mixer free/back, 3x100 followed by 3x50.  There is a variety for the.   The intervals can be individually set but don’t afraid to challenge yourself.

WARMUP #1

• 300 mixer (100 free/100 back/100 free) free no breath turns. Back challenge the underwater dolphins.
• 3x100 @2:00 (50 kick/50 swim free to back) little things
• 3x50 free descend to fast @50

WARMUP #2

• 300 mixer free/back by 50’s
• 3x100 @2:00 (25 kick/25 back)
• 3x50 free to back @50 (hold fast tempo on back)

WARMUP #3

• 300 mixer free back by 25’s. Long UW
• 3x100 @1:45 free build (no breath turns)
• 3x50 @1:00 (IMO/FREE)

PRE-SETS (technically focus here)

#1 16x25 breast @35 with fins and body dolphins (fast hand to full extension get to that streamline)

#2 20x25 free @30 fins-paddles-snorkels. 5 rounds of 4 (1st 25 Superman kick. 2nd 25 R HAND LEAD. 3rd 25 L HAND LEAD. 4th 25 fast free race on this one.)

#3 16x25 fly @30 fins add a stroke (start with one stroke finish breast.  When your stroke count gets you to the wall maintain that for the rest of the set

#4 20x25 back @30 fins (1st 25 streamline kick. 2nd 25 R ARM. 3rd 25 L ARM. 4th 25 fast tempo swim.  Pay attention to a deep pull and rotation

SET#1 IM 3 or 4 rounds

• 25 fly @30 (get your head down before arms come around)
• 50 back @1:00 (big UW off turn 2nd 25 faster than first)
• 25 breast @40 (hold your stroke counts)
• 75 free @1:30 no breath off your turns

SET #2 SPRINT (2 ROUNDS)

• 4x50 free @50 no breath off those turns
• Rest 1:00
• 1x200 race pace get heart rate (work that 3rd 50)
• 4x25 @35 (3 breaths)
• Rest 1:00
• 1x100 fast (all out)

SET #3 STROKE

• 8x25 @40 (2sets of 4) 1-3 and 5-7 drill same drill #4&8 build swim
• 2x4x50 @1:00 stroke/free 1-3 #4 all stroke 
• 100 stoke build work that 3rd 25
• Rest 1:00

SET 4 DISTANCE 2 or 3 rounds

• 4x75 @1:30  50 free+25 kick on back
• 3x100 free build work that 3rd 25 (don’t wait) @1:30
• Rest 1:00