Workouts
Man Swimming in Pool
29

Jan13

Swim Workout: Mixed 1

So we’ve made it past the first of two test sessions this week, hopefully it went well.  This workout however is going to challenge us to get out of our comfort zone and do some stroke intervals instead of all freestyle.  Also as a prep for the longer time trial, coming in the third workout this week, you should test your pace on the longest free intervals in each workout.  Feel free to post any questions you may have in the comments section or take a look at the FAQ & Glossary page.

After you have completed the workout please stop back and comment on how the workout went for you.

Beginner

W/U:
100 Free
100 Drill
100 Kick
100 Free
100 Free

M/S:
50 Stroke (:10 R.I.)
100 Free (:10 R.I.)
150 Stroke (:15 R.I.)
200 Free (:20 R.I.)
200 Free (:20 R.I.)
150 Stroke (:15 R.I.)
100 Free (:10 R.I.)
50 Stroke (:10 R.I.)

C/D:
100 Kick
100 Free

Total Yards: 1,700

Intermediate

W/U:
2x

  • 100 Free
  • 100 Drill
  • 100 Kick
  • 100 Drill

M/S:
50 Free (:10 R.I.)
100 Stroke (:10 R.I.)
150 Free (:15 R.I.)
200 Stroke (:20 R.I.)
300 Free (:30 R.I.)
200 Stroke (:20 R.I.)
150 Free (:15 R.I.)
100 Stroke (:10 R.I.)
50 Free (:10 R.I.)

C/D:
100 Kick
100 Stroke
100 Free

Total Yards: 2,400

Advanced

W/U:
2x

  • 100 Free
  • 100 Drill
  • 100 Kick
  • 100 Drill

M/S:
2x

  • 50 Stroke (:10 R.I.)
  • 100 Free (:10 R.I.)
  • 150 Stroke (:15 R.I.)
  • 200 Free (:20 R.I.)
  • 200 Free (:20 R.I.)
  • 150 Stroke (:15 R.I.)
  • 100 Free (:10 R.I.)
  • 50 Stroke (:10 R.I.)

C/D:
2x

  • 50 Kick
  • 100 Drill
  • 50 Free

Total Yards: 3,200


imagrs

1 Comments

Marcus Stromberg

January 30 2013 Reply

Another workout complete. To be perfectly honest I don’t have a lot of interesting information to report from this workout. These types of workouts for me are important, especially given my desire to always want to do free, because they help me to build strength and balance in my swimming. I was feeling a touch sluggish though and it showed in my longer free intervals where I was testing my long time trial pace for the final test session this week. I was wanting the intervals today to be around 1:14/100 but was coming in closer to 1:15. My goal for the time trial on Friday in which I’ll be doing a 1500 is to hold 1:14’s. It’s going to be a challenge to do that if not close to impossible, outside a race scenario, but I very much a goal driven person and I need to set the bar for myself just slightly out of reach to be able to push myself. Anyway if your interested in viewing the details from today’s workout feel free to follow the the link to the Garmin Connect File: http://connect.garmin.com/activity/267671643.

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