Workouts
MP900387448
21

Feb13

Swim Workout: Short 3

As has been the pattern over the past two week we are going to finish this week off with Zone 5/6 intervals.  This workout again should be hard but repeatable with the rest you’re given, and it is pretty generous this week.  Please remember though that you should never sacrifice stroke form for speed.  If you feel your form breaking down ease it back and just go as fast as you can with good form.  Make sure you consult your swim training zone chart to see what range your target time should be at and do your best to hit that time, but try to avoid overshooting it or the final intervals will really hurt.  Feel free to post any questions you may have in the comments section or take a look at the FAQ & Glossary page for a in-depth explanation of how to use your Critical Pace and swim training zones in this and future workouts.

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

Beginner

W/U:
2x

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

M/S:
50 Free Z5/6 Pace (:15 R.I.)
100 Free Z5/6 Pace (:30 R.I.)
150 Free Z5/6 Pace (:45 R.I.)
100 Free Z5/6 Pace (:30 R.I.)
150 Free Z5/6 Pace (:45 R.I.)
100 Free Z5/6 Pace (:30 R.I.)
50 Free Z5/6 Pace (:15 R.I.)

C/D:
100 Stroke
100 Drill
100 Free

Total Yards: 1,800

Intermediate

W/U:
4x

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

M/S:
8 x 150 Free Z5/6 Pace (:45 R.I.)

C/D:
100 Stroke
100 Drill
100 Free

Total Yards: 2,500

Advanced

W/U:
3x

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

M/S:
6 x 250 Free Z5/6 Pace (1:00 R.I.)

C/D:
2x

  • 100 Stroke
  • 100 Drill
  • 100 Free

Total Yards: 3,200

imagrs

2 Comments

Marcus Stromberg

February 22 2013 Reply

In great contrast to this workout mine was very lite today. I’m competing in my second Master Swim Meet on Saturday so today was all about just getting in the water, get the arms moving a bit, and do a couple short sprints to remind the body what it feels like to swim fast. Hope this workouts went well for everyone. After this one we will have 6 more structured workouts and then we will revisit the test session to see what swim fitness you have been able to gain. Have a great weekend.

Skip

February 22 2013 Reply

Totally exhausted me!

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