Workouts
12

Mar13

Swim Workout: Mixed Swim 2

The first of two test sessions this week is complete and hopefully it went well and you saw some improvement from the first time.  This workout however is going to be a transition to the second testing session.  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:
2x

  • 100 Free
  • 100 Drill
  • 100 Kick

 

M/S:
4x

  • 200 Free Z4 Pace (:20 R.I.)
  • 100 Stroke (:20 R.I.)
  • 50 Free Z5 Pace (:20 R.I.)

C/D:
50 Stroke
50 Drill
100 Free Easy

Total Yards: 2,200

Intermediate

W/U:
2x

  • 100 Free
  • 100 Drill
  • 100 Kick

M/S:
5x

  • 250 Free Z4 Pace (:20 R.I.)
  • 150 Stroke (:20 R.I.)
  • 50 Free Z5 Pace (:20 R.I.)

C/D:
50 Stroke
50 Drill
100 Free Easy

Total Yards: 3,050

Advanced

W/U:
2x

  • 100 Free
  • 100 Drill
  • 100 Kick

M/S:
6x

  • 250 Free Z4 Pace (:20 R.I.)
  • 150 Stroke (:20 R.I.)
  • 50 Free Z5 Pace (:20 R.I.)

C/D:
50 Stroke
50 Drill
100 Free Easy

Total Yards: 3,500


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