Workouts
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24

Jan13

Swim Workout: Prep 6

We’ve reached the final workout of the “Prep” phase of the program.  This session is going to be a series of descending ladders with kick intervals in between.  After this workout you have hopefully gotten 4-6 swims in the pool and are ready for the fitness assessment workouts next week.   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 Stroke

M/S:
2x

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

C/D:
50 Free
100 Drill
50 Free

Total Yards: 1,700

Intermediate

W/U:
100 Free
150 Drill
100 Stroke
150 Drill
100 Free

M/S:
2x

  • 300 Free (:20 R.I.)
  • 50 Kick (:10 R.I.)
  • 200 Free (:15 R.I.)
  • 50 Kick (:10 R.I.)
  • 100 Free (:10 R.I.)
  • 50 Kick (:10 R.I.)

C/D:
200 Choice Easy w/ 100 Drill

Total Yards: 2,300

Advanced

W/U:
3x

  • 50 Free
  • 100 Drill
  • 50 Kick
  • 100 Stroke

M/S:
2x

  • 300 Free (:20 R.I.)
  • 50 Kick (:10 R.I.)
  • 250 Free (:18 R.I.)
  • 50 Kick (:10 R.I.)
  • 200 Free (:15 R.I.)
  • 50 Kick (:10 R.I.)
  • 100 Free (:10 R.I.)
  • 50 Kick (:10 R.I.)

C/D:
100 Stroke
100 Kick
100 Free

Total Yards: 3,300


imagrs

1 Comments

Marcus Stromberg

January 25 2013 Reply

So we are at the end of the 2-week Prep Phase of this Swim Training Program. Are you ready for the fitness assessment tests next week? If not don’t stress out about it. These are only a tool to measure your current level of swim fitness and to define your current critical pace for the workouts moving forward. These as not college entrance exams or the legal bar exam. Training as wells as racing in triathlons is meant to be an enjoyable hobby, it just so happens that we all seem to enjoy punishing ourselves in pursuit of that next adrenaline rush.
Get as much rest as you can over the weekend and prepare yourself for the first of two test sessions on Monday. The actual test workout and a more detail overview of the testing procedure will be posted on Sunday morning.

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