<\/p>\n\n\n\n
<\/a>Workout #1A – 4000 yards\/meters<\/strong> Workout #1C – 1700 yards\/meters<\/strong> Workout #2C – 1700 yards\/meters<\/strong> Workout #3C – 1900 yards\/meters<\/strong> Swim Workout #4A – 6000 yards\/meters<\/strong><\/p>\n\n\n\n Warm Up Set:<\/p>\n\n\n\n 4 x 250 (swim, kick, pull, swim)<\/p>\n\n\n\n Pull Set:<\/p>\n\n\n\n 4 x 250, 30 sec rests<\/p>\n\n\n\n Main Set:<\/p>\n\n\n\n 400 free (easy), 1 minute rest<\/p>\n\n\n\n 2 x 200, 30 sec rests (descend)<\/p>\n\n\n\n 4 x 100, 15 sec rests (descend)<\/p>\n\n\n\n 200 hard, 1 minute rest<\/p>\n\n\n\n 2 x 200, 30 sec rests (descend)<\/p>\n\n\n\n 4x 100, 15 sec rests (descend)<\/p>\n\n\n\n 100 free (easy)<\/p>\n\n\n\n Workout #1A – 3700 yards\/meters<\/strong> Workout #1C – 1700 yards\/meters<\/strong> Workout #2C- 1700 yards\/meters<\/strong> Workout #3C – 1600 yards\/meters<\/strong> Swim Workout #4A \u2013 4500 yards\/meters<\/strong><\/p>\n\n\n\n 1000 free, easy building to hard effort last 300<\/p>\n\n\n\n 1:00 break<\/p>\n\n\n\n 10 x 100 pull set, 10 sec rests (pull buoy, paddles)<\/p>\n\n\n\n 4 x 300 free, 30 sec rests<\/p>\n\n\n\n 3 x 200 descending, 20 sec rests<\/p>\n\n\n\n 2 x 150 moderate , 15 sec rests<\/p>\n\n\n\n 2 x 100 hard effort, 15 sec rests<\/p>\n\n\n\n 200 easy<\/p>\n\n\n\n Swim Workouts, December 12 – 18, 2022<\/strong><\/p>\n\n\n\n Workout #1A – 4100 yards\/meters<\/strong> Workout #1C – 1700 yards\/meters<\/strong> 1:00 rest Workout #2C – 1500 yards\/meters<\/strong> Swim Workout #4A \u2013 4000 yards\/meters<\/strong><\/p>\n\n\n\n 400 free, easy effort<\/p>\n\n\n\n 6 x 50 easy, 15 sec rests<\/p>\n\n\n\n 4 x 40 moderate, 10 sec rests<\/p>\n\n\n\n 4 x 50 sprint, 5 sec rests<\/p>\n\n\n\n 3 x 200 fast, 10 sec rests<\/p>\n\n\n\n 100 easy<\/p>\n\n\n\n 8 x 50 moderate, 10 sec rests<\/p>\n\n\n\n 4 x 50 sprint, 10 sec rests<\/p>\n\n\n\n 6 x 150 pull, 15 sec rests (pull buoy, paddles)<\/p>\n\n\n\n 8 x 25 sprint, 5 sec rests<\/p>\n\n\n\n 4 x 50 sprint, 10 sec rests<\/p>\n\n\n\n 400 easy cool down<\/p>\n","protected":false},"excerpt":{"rendered":" TriPower Weekly Swim Workouts<\/p>\n","protected":false},"author":1,"featured_media":2230,"comment_status":"closed","ping_status":"open","sticky":true,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"_links":{"self":[{"href":"https:\/\/tripower.org\/wp-json\/wp\/v2\/posts\/2227"}],"collection":[{"href":"https:\/\/tripower.org\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tripower.org\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tripower.org\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/tripower.org\/wp-json\/wp\/v2\/comments?post=2227"}],"version-history":[{"count":5,"href":"https:\/\/tripower.org\/wp-json\/wp\/v2\/posts\/2227\/revisions"}],"predecessor-version":[{"id":2298,"href":"https:\/\/tripower.org\/wp-json\/wp\/v2\/posts\/2227\/revisions\/2298"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tripower.org\/wp-json\/wp\/v2\/media\/2230"}],"wp:attachment":[{"href":"https:\/\/tripower.org\/wp-json\/wp\/v2\/media?parent=2227"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tripower.org\/wp-json\/wp\/v2\/categories?post=2227"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tripower.org\/wp-json\/wp\/v2\/tags?post=2227"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
(using pull buoys and hand paddles if you have them)
200, 20 sec rest
8 x 100, 15 sec rest
Main Set:
200, 20 sec rest
6 x 100, 15 sec rests
1:00 rest
200, 15 sec rest
4 x 100, 10 sec rests
1:00 rest
200, 10 sec rest
2 x 100, 5 sec rests
200, 30 sec rest
100 all out
100 easy cool down
Workout #1B – 2700 yards\/meters<\/strong>
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
(using pull buoys and hand paddles if you have them)
200, 30 sec rest
6 x 100, 15 sec rests
Main Set:
200, 30 sec rest
4 x 100, 15 sec rests
1:00 rest
200, 20 sec rest
3 x 100, 10 sec rests
1:00 rest
200, 30 sec rest(hard effort with extra rest)
100 all out
100 easy cool down
<\/a><\/p>\n\n\n\n
Warm Up Set:
3 x 100 (swim, kick, pull)
Pull Set:
(using pull buoys and hand paddles if you have them)
200, 30 sec rest
3 x 100, 15 sec rests
Main Set:
200, 30 sec rest
3 x 100, 15 sec rests
1:00 rest
200, 20 sec rest
2 x 100, 15 sec rests
Workout #2A – 3800 yards\/meters<\/strong>
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
(using pull buoys and hand paddles if you have them)
6 x 150, 15 sec rests
Main Set:
(descend by set, 200’s and 100’s should be same pace, and then get faster from one set to the next)
3 x 200, 20 sec rests, 4 x 100, 10 sec rests
2:00 rest
2 x 200, 20 sec rests, 3 x 100, 10 sec rests
2:00 rest
1 x 200, 20 sec rest, 2 x 100, 10 sec rests
100 easy cool down
Workout #2B – 2800 yards\/meters<\/strong>
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
(using pull buoys and hand paddles if you have them)
4 x 150, 20 sec rests
Main Set:
(descend by set, 200’s and 100’s should be same pace, and then get faster from one set to the next)
2 x 200, 20 sec rests, 3 x 100, 15 sec rests
2:00 rest
2 x 200, 20 sec rests, 3 x 100, 15 sec rests
2:00 rest
1 x 200, 20 sec rest, 2 x 100, 15 sec rests
100 easy cool down
<\/p>\n\n\n\n
Warm Up Set:
3 x 100 (swim, kick, pull)
Pull Set:
(using pull buoys and hand paddles if you have them)
3 x 100, 15 sec rests
Main Set:
(descend by set, 200’s and 100’s should be same pace, and then get faster from one set to the next)
2 x 200, 20 sec rests, 3 x 100, 15 sec rests
2:00 rest
1 x 200, 20 sec rest, 2 x 100, 15 sec rests
Workout #3A – 3800 yards\/meters<\/strong>
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
(using pull buoys and hand paddles if you have them)
16 x 50, 10 sec rests
Main Set:
8 x 100, 10 sec rests, 200 fast
2:00 rest
6 x 100, 10 sec rests, 100 fast
2:00 rest
4 x 100, 10 sec rests, 50 fast
50 easy cool down
Workout #3B – 2400 yards\/meters<\/strong>
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
(using pull buoys and hand paddles if you have them)
8 x 50, 10 sec rests
Main Set:
6 x 100, 15 sec rests, 200 fast
2:00 rest
4 x 100, 15 sec rests, 100 fast
2:00 rest
2 x 100, 15 sec rests, 50 fast
50 easy cool down<\/p>\n\n\n\n
Warm Up Set:
3 x 100 (swim, kick, pull)
Pull Set:
(using pull buoys and hand paddles if you have them)
6 x 50, 10 sec rests
Main Set:
4 x 100, 15 sec rests, 200 fast
2:00 rest
3 x 100, 15 sec rests, 100 fast
2:00 rest
2 x 100, 15 sec rests, 50 fast
50 easy cool down<\/p>\n\n\n\n
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
3 x (150, 100, 50, 10 sec rest after each)
Main Set:
5 x 200 (20 sec rests)
1:00 rest
5 x 100 (10 sec rests)
1:00 rest
5 x 50 (10 sec rests)
1:00 rest
10 x 25 (5 sec rests)
Workout #1B – 2500 yards\/meters<\/strong>
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
2 x (150, 100, 50, 10 sec rest after each)
Main Set:
3 x 200 (20 sec rests)
1:00 rest
4 x 100 (10 sec rests)
1:00 rest
5 x 50 (10 sec rests)
1:00 rest
10 x 25 (5 sec rests)
<\/p>\n\n\n\n
Warm Up Set:
3 x 100 (swim, kick, swim)
Pull Set:
150, 100, 50 (10 sec rest between each)
Main Set:
2 x 200 (20 sec rests)
1:00 rest
3 x 100 (10 sec rests)
1:00 rest
4 x 50 (10 sec rests)
1:00 rest
8 x 25 (5 sec rests)<\/p>\n\n\n\n
Workout #2A – 3500 yards\/meters<\/strong>
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
100, 200, 300, 200, 100 (15 sec rests between each)
Main Set:
4 x 150 (15 sec rests)
2:00 break
4 x 150 descend (15 sec rests)
2:00 break
4 x 150 (20 sec rests)
(holding speed from fastest in descend set)
Workout #2B – 2200 yards\/meters<\/strong>
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
100, 200, 300 (15 sec rests between each)
Main Set:
4 x 150 descend (15 sec rests)
2:00 break
4 x 150 (15 sec rests)
(holding speed from fastest in descend set)
<\/p>\n\n\n\n
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
100, 200, 100 (15 sec rests)
Main Set:
3 x 150 descend (15 sec rests)
2:00 break
3 x 150 (15 sec rests)
(holding speed from fastest in descend set)
<\/p>\n\n\n\n
Workout #3A – 3700 yards\/meters<\/strong>
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
300 (30 sec rest)
3 x 100 (10 sec rests)
300
Main Set:
10 x 200 (20 sec rests)
Workout #3B – 2500 yards\/meters<\/strong>
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
300 (30 sec rest)
3 x 100 (10 sec rests)
Main Set:
10 x 150 (20 sec rests)<\/p>\n\n\n\n
Warm Up Set:
3 x 100 (swim, kick, pull)
Pull Set:
200 (30 sec rest)
2 x 100 (10 sec rests)
Main Set:
6 x 150 (20 sec rests)<\/p>\n\n\n\n
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
8 x 100, 10 sec rest interval
Main Set:
300, 30 sec rest, 3 x 150, 15 sec rests
1:00 rest
200, 20 sec rest, 4 x 100, 10 sec rests
1:00 rest
300, 30 sec rest, 2 x 150, 15 sec rests
1:00 rest
200, 20 sec rest, 3 x 100, 10 sec rests
50 easy cool down
<\/p>\n\n\n\n
Workout #1B – 2800 yards\/meters<\/strong>
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
6 x 100, 15 sec rest interval
Main Set:
300, 30 sec rest, 2 x 150, 15 sec rests
1:00 rest
200, 20 sec rest, 2 x 100, 10 sec rests
1:00 rest
300, 30 sec rest, 1 x 150, 15 sec rests
1:00 rest
200, 20 sec rest, 1 x 100, 10 sec rests
50 easy cool down
<\/p>\n\n\n\n
Warm Up Set:
3 x 100 (swim, kick, pull)
Pull Set:
4 x 100, 15 sec rest interval
Main Set:
300, 30 sec rest, 2 x 150, 15 sec rests
1:00 rest
200, 20 sec rest, 2 x 100, 10 sec rests
<\/p>\n\n\n\n
Workout #2A – 3700 yards\/meters<\/strong>
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
4 x 200, 20 sec rest interval
Main Set:
4 x 100, 10 sec rest interval, 1 x 100, 5 sec rest interval
1:00 rest
3 x 100, 10 sec rest interval, 2 x 100, 5 sec rest interval
1:00 rest
2 x 100, 10 sec rest interval, 3 x 100, 5 sec rest interval
1:00 rest
1 x 100, 10 sec rest interval, 4 x 100, 5 sec rest interval
100 easy cool down
<\/p>\n\n\n\n
Workout #2B – 2600 yards\/meters<\/strong>
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
3 x 200, 20 sec rest interval
Main Set:
4 x 100, 10 sec rest interval, 1 x 100, 5 sec rest interval
1:00 rest
3 x 100, 10 sec rest interval , 2 x 100, 5 sec rest interval <\/p>\n\n\n\n
2 x 100, 10 sec rest interval, 3 x 100, 5 sec rest interval
100 easy cool down
<\/p>\n\n\n\n
Warm Up Set:
3 x 100 (swim, kick, pull)
Pull Set:
2 x 200, 20 sec rest interval
Main Set:
3 x 100, 10 sec rest interval, 1 x 100, 5 sec rest interval
1:00 rest
2 x 100, 10 sec rest interval , 2 x 100, 5 sec rest interval
<\/p>\n\n\n\n
Workout #3A – 4000 yards\/meters<\/strong>
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
400, 40 sec rest
3 x 100, 15 sec rest interval
Main Set:
4 x 100, 10 sec rest interval(descend, each one getting faster)
2000 for time
100 easy cool down
<\/p>\n\n\n\n
Workout #3B – 2300 yards\/meters<\/strong>
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
300, 30 sec rest interval
3 x 100, 10 sec rest interval
Main Set:
4 x 50, 10 sec rest interval (descend, each one getting faster)
1000 for time
100 easy cool down<\/p>\n\n\n\n