Rick, IM-SG

Swim Workouts, July 9 – 15, 2018

Workout #1A – 4000 yards/meters 4 x 200 (swim, kick, pull, swim) 10 x 100 pull on base 100 free easy, 30 seconds rest 200 free, 30 seconds rest 300 free, 1:00 rest 400 free (pace should get faster on each interval) 3:00 break 400 free easy, 1:00 rest 300 free, 1:00 rest 200 free, 30 seconds rest 100 all out (pace gets faster with…

IMG_0599

Swim Workouts, July 2 – 8, 2018

Swim Workout #1A – 4000 yards/meters Warm Up Set: 4 x 200 (swim, kick, pull, swim), 15 sec rest between each Pull Set: 10 x 100 pull (using paddles and pull buoys), 10 sec rest between each one Main Set: 200 steady, 20 sec rest 3 x 100 descend (each one faster then previous), 10 sec rest between each one 200 building (getting a bit…

poolswim_2

Swim Workouts, May 21 – 27, 2018

Workout #1A – 3600 yards/meters 4 x 200 (swim, kick, pull, swim) 300, 30 sec rest, 200, 20 sec rest, 100, 10 sec rest, 200, 20 sec rest, 300 pull, 200 free, 20 sec rests (strong) 50 free (easy), 20 sec rest 100 free (fast), 20 sec rest 50 free (easy), 20 sec rest Repeat 4 times straight through with no break between each set…