General purpose and pre-meet workout
Warm up
Swimmer's choice
(600/600)
Drill
- 3x300
#1 swim, every 3rd length nonfree
#2 IM, doing 25 kick/25 drill/25 swim max DPS for each stroke
#3 swim as 3 consecutive 100 IMs
(900/1500)
Main Set
- Today’s main set is a lower intensity set, geared towards meet preparation. This is the sort of stuff you might do during your warm up before a swim meet.
1x400 free, controlled breathing into and out of the walls.
Think no breaths from the flags in, and get at least 1 good stroke after the post-turn breakout before taking that first breath on the way out. Emphasize the streamline coming off the wall. You might even want to space yourselves out to practice turning straight in and straight out of the walls—we do so much circle swimming in practice that people often forget and circle swim during races.
2x300 on cruise+45 sec
#1 freestyle, negative split
#2 Transition-focused IM (25 stroke/25 free/25 stroke for each of fly, back, breast and free. Focus on the transitions between strokes)
3x200
Transitioning from all free to all stroke.
#1 all free on cruise+15 sec
#2 25 free/25 nonfree on cruise+30 sec (IM is an option)
#3 all nonfree (IM is an option)
4x100 nonfree on cruise+30 sec
If doing all one stroke or IMs, descend 1-4. If mixing and matching strokes, increase your level of effort 1-4, or build each one.
(2000/3500)
Last set
- Last set:
Warm down and a few practice starts
The starting blocks are in for practice. Let’s work on some starts, relay exchanges and some half sprints. Not too many, though. Save it for race day.
(variable distance)