Workouts
Swimming
28

Feb13

Swim Workout: Short 4

It’s the end of the week and time to finish it 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 again 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:
3x

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

M/S:
8 x 100 Free Z5/6 Pace (:30 R.I.)

C/D:
100 Stroke
100 Drill
100 Free

Total Yards: 1,850

Intermediate

W/U:
3x

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

M/S:
4x

  • 200 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: 2,450

Advanced

W/U:
4x

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

M/S:
6 x 100 Free Z6 Pace (1:00 R.I.)
6 x 200 Free Easy (:15 R.I.)
6 x 100 Free Z6 Pace (1:00 R.I.)

C/D:
100 Stroke
100 Drill
100 Free

Total Yards: 3,700

imagrs

1 Comments

Marcus Stromberg

March 1 2013 Reply

Swim for me went fairly well today. For some reason I’m battling a bit of neck and back stiffness but felt pretty good by the end of the warm-up. I had 6 x 100 Free Z6, 6 x 300 Free Easy, and then another 6 x 100 Free Z6 for the main set. The 1st set of 100s were right where they needed to be and the 300s where solid and consistent. The 2nd set of 100s fell off by 2 sec. or so in comparison to the 1st set though. Not sure what exactly that was a result of but most likely I pushed the 300s a bit too hard. Hope your workout to finish up the 7th week of this swim training program went well. We have one week left of workouts and then a week of fitness assessments to see how much you’ve improved left. I you’re interested in the details of my workout today feel free to click on the following link: http://connect.garmin.com/activity/278865847.

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