Workout for practice – Sunday 8/17/14 (Courtesy of Kha, Portions of workout excerpted and/or adapted from Mastering Swimming by Jim Montgomery and Mo Chambers)
Warmup
10 minute continuous swim, stroke choice, maintain pace
100-300 kick, choice (lane decides distance)
100-300 pull, choice (lane decides distance)
100 choice, moderate pace, 0-1 min rest
3×400 (100 fast, 100 mod-fast, 100 moderate, 100 easy), rest 30sec by 100
3×300 (100 fast, 100 moderate, 100 easy), rest per 100 = 20 secs
3×200 (100 moderate or fast, 100 easy), rest per 100 = 10 secs
30 secs – 2 mins rest
Breathing
2x(200-400) free, by 50 breathe only right, then left, then alternate 2 right 2 left, then regular bilateral
4×50 or 4×100, each 50 switch strokes, choice, rest 10-15 secs
30 secs – 1 minute rest
Fartlek (Speed Play)
500 (125 easy, 25 fast, 100 east, 25 fast, 75 easy, 25 fast, 50 easy, 25 fast, 25 easy, 25 fast)
Try not to stop, use active rest during easy
Endurance
10-15×50 or 15×100, steady pace, rest 10 secs (or 50 active rest) per 50 or 100
Cool-down
100-300 choice