Swim Workouts Week of 3-24-14

Hello Triathletes!

Here are your swim workouts for the week - enjoy!!

~Valerie

3-24-14

 

Group A: Practice 1

 

WARM UP SET: 4 x 400

            #1: swim ZR RI :40

            #2: pull ZR-Z1 as you feel RI :40

            #3: 4 x 100 w/ bands on RI :20

            #4: 8 x 50 on RI :20. Odds- kick on stomach (streamline, pull down one arm to breath then return to streamline, repeat). Evens: IM order OR desc 1-4 free

 

MAIN SET: endurance

            5 x 100 at 75-80% effort on RI :10 (this is a good effort but you can hold it on that rest)

            1 x 100 at 90-95% effort on RI :05-10 (no more than :10!)

            5 x 100 at 75-80% effort on RI :10

            2 x 100 at 90-95% effort on RI :05-10

5 x 100 at 75-80% effort on RI :10

            3 x 100 At 90-95% effort on RI :05-10

 

            1 x 100 super easy

1 x 400 pull choice of equipment as you feel

 

COOL DOWN: 100 easy

 

TOTAL: 4100

 

Groups A: Practice 2

 

WARM UP:   300 easy free,  6 x 150 as 50k, 50 drill choice, 50 swim on RI :20

 

MAIN SET: 3 Rounds:

                        1  x 600 (desc 1-3 by rounds to 95% effort on #3 – get after it and don’t save up until #3, give it a good descend effort)            

                        3 x 50 easy on RI :15

 

MAIN SET #2:   6 x 25 odds: FAST!!!! Yes, change gears and SPRINT! Evens: super easy. RI :30

 

COOL DOWN:  1 x 200 super easy, do some backstroke and kick to properly cool down

 

TOTAL: 3800

 

GROUP B: Practice 1

 

WARM UP SET: 4 x 300

            #1: swim ZR RI :40

            #2: pull ZR-Z1 as you feel RI :40

            #3: 3 x 100 w/ bands on RI :20

            #4: 6 x 50 on RI :20. Odds- kick on stomach (streamline, pull down one arm to breath then return to streamline, repeat). Evens: IM order OR desc 1-4 free

 

MAIN SET: endurance

            4 x 100 at 75-80% effort on RI :10 (this is a good effort but you can hold it on that rest)

            1 x 100 at 90-95% effort on RI :05-10 (no more than :10!)

            4 x 100 at 75-80% effort on RI :10

            2 x 100 at 90-95% effort on RI :05-10

4 x 100 at 75-80% effort on RI :10

            4 x 100 At 90-95% effort on RI :05-10

 

            1 x 100 super easy

1 x 300 pull choice of equipment as you feel

 

COOL DOWN: 100 easy

 

TOTAL: 3300

 

GROUP B: Practice 2

 

WARM UP:   300 easy free,  4 x 150 as 50k, 50 drill choice, 50 swim on RI :20

 

MAIN SET: 3 Rounds:

                        1  x 500 (desc 1-3 by rounds to 95% effort on #3 – get after it and don’t save up until #3, give it a good descend effort)            

                        3 x 50 easy on RI :15

 

MAIN SET #2:   6 x 25 odds: FAST!!!! Yes, change gears and SPRINT! Evens: super easy. RI :30

 

COOL DOWN:  1 x 200 super easy, do some backstroke and kick to properly cool down

 

TOTAL: 3200

 

GROUP C: Practice 1

WARM UP SET: 4 x 200

            #1: swim ZR RI :40

            #2: pull ZR-Z1 as you feel RI :40

            #3: 2 x 100 w/ bands on RI :20

            #4: 4 x 50 on RI :20. Odds- kick on stomach (streamline, pull down one arm to breath then return to streamline, repeat). Evens: non-free

 

MAIN SET: endurance

            3 x 100 at 75-80% effort on RI :10 (this is a good effort but you can hold it on that rest)

            1 x 100 at 90-95% effort on RI :05-10 (no more than :10!)

            3 x 100 at 75-80% effort on RI :10

            2 x 100 at 90-95% effort on RI :05-10

3 x 100 at 75-80% effort on RI :10

            4 x 100 At 90-95% effort on RI :05-10

 

COOL DOWN: 100 easy

 

TOTAL: 2200

 

GROUP C: Practice 2

 

WARM UP:   300 easy free,  2 x 150 as 50k, 50 drill choice, 50 swim on RI :20

 

MAIN SET: 3 Rounds:

                        1  x 400 (desc 1-3 by rounds to 95% effort on #3 – get after it and don’t save up until #3, give it a good descend effort)            

                        3 x 50 easy on RI :15

 

MAIN SET #2:   6 x 25 odds: FAST!!!! Yes, change gears and SPRINT! Evens: super easy. RI :30

 

COOL DOWN:  1 x 100 super easy, do some backstroke and kick to properly cool down

 

TOTAL: 2500