Sunday, February 24, 2013

Favorite Swim Set, part 1

Over the next couple months leading up to IM Kansas 70.3 I'll be posting some of my favorite workouts for readers. Intervals aren't included on some because it's often done at your version of pink/red/purple pace. Here's one of my favorite swim sets:

W/U
400 free, every fourth 25 backstroke
6x100 kick, every third at red pace
12x50 pull with paddles and buoys, catch-up on the way down, straight arm back

100 free prep

3x
[1x200 free, pink pace
1x100 free, red pace
1x200 free, pink pace
1x100 IM, fast]

100 free easy

12x50 IM, fly/back, back/breast, breast/free

300 cool down

4500 yards total

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