{"id":2302,"date":"2023-03-20T18:40:35","date_gmt":"2023-03-20T18:40:35","guid":{"rendered":"https:\/\/tripower.org\/?p=2302"},"modified":"2023-03-20T18:40:36","modified_gmt":"2023-03-20T18:40:36","slug":"swim-workouts-march-20-26-2023","status":"publish","type":"post","link":"https:\/\/tripower.org\/swim-workouts-march-20-26-2023\/","title":{"rendered":"Swim Workouts, March 20 &#8211; 26, 2023"},"content":{"rendered":"<p style=\"font-weight: 400;\"><strong>Workout #1A &#8211; 4000 yards\/meters<\/strong><\/p>\n<p>Warm Up Set:<br \/>\n4 x 200 (swim, kick, pull, swim)<\/p>\n<p>Pull Set:<br \/>\n(using pull buoys and hand paddles if you have them)<br \/>\n200, 20 sec rest<br \/>\n8 x 100, 15 sec rest<\/p>\n<p>Main Set:<br \/>\n200, 20 sec rest<br \/>\n6 x 100, 15 sec rests<br \/>\n1:00 rest<br \/>\n200, 15 sec rest<br \/>\n4 x 100, 10 sec rests<br \/>\n1:00 rest<br \/>\n200, 10 sec rest<br \/>\n2 x 100, 5 sec rests<br \/>\n200, 30 sec rest<br \/>\n100 all out<br \/>\n100 easy cool down<\/p>\n<p><strong>Workout #1B &#8211; 2700 yards\/meters<\/strong><\/p>\n<p>Warm Up Set:<br \/>\n4 x 100 (swim, kick, pull, swim)<\/p>\n<p>Pull Set:<br \/>\n(using pull buoys and hand paddles if you have them)<br \/>\n200, 30 sec rest<br \/>\n6 x 100, 15 sec rests<\/p>\n<p>Main Set:<br \/>\n200, 30 sec rest<br \/>\n4 x 100, 15 sec rests<br \/>\n1:00 rest<br \/>\n200, 20 sec rest<br \/>\n3 x 100, 10 sec rests<br \/>\n1:00 rest<br \/>\n200, 30 sec rest(hard effort with extra rest)<br \/>\n100 all out<br \/>\n100 easy cool down<\/p>\n<p style=\"font-weight: 400;\">\n<p style=\"font-weight: 400;\">\n<p style=\"font-weight: 400;\"><strong>Workout #1C &#8211; 1700 yards\/meters<\/strong><\/p>\n<p>Warm Up Set:<br \/>\n3 x 100 (swim, kick, pull)<\/p>\n<p>Pull Set:<br \/>\n(using pull buoys and hand paddles if you have them)<br \/>\n200, 30 sec rest<br \/>\n3 x 100, 15 sec rests<\/p>\n<p>Main Set:<br \/>\n200, 30 sec rest<br \/>\n3 x 100, 15 sec rests<br \/>\n1:00 rest<br \/>\n200, 20 sec rest<br \/>\n2 x 100, 15 sec rests<\/p>\n<p><strong>Workout #2A &#8211; 3800 yards\/meters<\/strong><\/p>\n<p>Warm Up Set:<br \/>\n4 x 200 (swim, kick, pull, swim)<\/p>\n<p>Pull Set:<br \/>\n(using pull buoys and hand paddles if you have them)<br \/>\n6 x 150, 15 sec rests<\/p>\n<p>Main Set:<br \/>\n(descend by set, 200&#8217;s and 100&#8217;s should be same pace, and then get faster from one set to the next)<br \/>\n3 x 200, 20 sec rests, 4 x 100, 10 sec rests<br \/>\n2:00 rest<br \/>\n2 x 200, 20 sec rests, 3 x 100, 10 sec rests<br \/>\n2:00 rest<br \/>\n1 x 200, 20 sec rest, 2 x 100, 10 sec rests<br \/>\n100 easy cool down<\/p>\n<p><strong>Workout #2B &#8211; 2800 yards\/meters<\/strong><\/p>\n<p>Warm Up Set:<br \/>\n4 x 100 (swim, kick, pull, swim)<\/p>\n<p>Pull Set:<br \/>\n(using pull buoys and hand paddles if you have them)<br \/>\n4 x 150, 20 sec rests<\/p>\n<p>Main Set:<br \/>\n(descend by set, 200&#8217;s and 100&#8217;s should be same pace, and then get faster from one set to the next)<br \/>\n2 x 200, 20 sec rests, 3 x 100, 15 sec rests<br \/>\n2:00 rest<br \/>\n2 x 200, 20 sec rests, 3 x 100, 15 sec rests<br \/>\n2:00 rest<br \/>\n1 x 200, 20 sec rest, 2 x 100, 15 sec rests<br \/>\n100 easy cool down<\/p>\n<p style=\"font-weight: 400;\"><strong>Workout #2C &#8211; 1700 yards\/meters<\/strong><\/p>\n<p>Warm Up Set:<br \/>\n3 x 100 (swim, kick, pull)<\/p>\n<p>Pull Set:<br \/>\n(using pull buoys and hand paddles if you have them)<br \/>\n3 x 100, 15 sec rests<\/p>\n<p>Main Set:<br \/>\n(descend by set, 200&#8217;s and 100&#8217;s should be same pace, and then get faster from one set to the next)<br \/>\n2 x 200, 20 sec rests, 3 x 100, 15 sec rests<br \/>\n2:00 rest<br \/>\n1 x 200, 20 sec rest, 2 x 100, 15 sec rests<\/p>\n<p><strong>Workout #3A &#8211; 3800 yards\/meters<\/strong><\/p>\n<p>Warm Up Set:<br \/>\n4 x 200 (swim, kick, pull, swim)<\/p>\n<p>Pull Set:<br \/>\n(using pull buoys and hand paddles if you have them)<br \/>\n16 x 50, 10 sec rests<\/p>\n<p>Main Set:<br \/>\n8 x 100, 10 sec rests, 200 fast<br \/>\n2:00 rest<br \/>\n6 x 100, 10 sec rests, 100 fast<br \/>\n2:00 rest<br \/>\n4 x 100, 10 sec rests, 50 fast<br \/>\n50 easy cool down<\/p>\n<p><strong>Workout #3B &#8211; 2400 yards\/meters<\/strong><\/p>\n<p>Warm Up Set:<br \/>\n4 x 100 (swim, kick, pull, swim)<\/p>\n<p>Pull Set:<br \/>\n(using pull buoys and hand paddles if you have them)<br \/>\n8 x 50, 10 sec rests<\/p>\n<p>Main Set:<br \/>\n6 x 100, 15 sec rests, 200 fast<br \/>\n2:00 rest<br \/>\n4 x 100, 15 sec rests, 100 fast<br \/>\n2:00 rest<br \/>\n2 x 100, 15 sec rests, 50 fast<br \/>\n50 easy cool down<\/p>\n<p style=\"font-weight: 400;\">\n<p style=\"font-weight: 400;\">\n<p style=\"font-weight: 400;\"><strong>Workout #3C &#8211; 1900 yards\/meters<\/strong><\/p>\n<p>Warm Up Set:<br \/>\n3 x 100 (swim, kick, pull)<\/p>\n<p>Pull Set:<br \/>\n(using pull buoys and hand paddles if you have them)<br \/>\n6 x 50, 10 sec rests<\/p>\n<p>Main Set:<br \/>\n4 x 100, 15 sec rests, 200 fast<br \/>\n2:00 rest<br \/>\n3 x 100, 15 sec rests, 100 fast<br \/>\n2:00 rest<br \/>\n2 x 100, 15 sec rests, 50 fast<br \/>\n50 easy cool down<\/p>\n<p style=\"font-weight: 400;\">\n<p style=\"font-weight: 400;\">\n<p style=\"font-weight: 400;\"><strong>Swim Workout #4A &#8211; 6000 yards\/meters<\/strong><\/p>\n<p style=\"font-weight: 400;\">\n<p style=\"font-weight: 400;\">Warm Up Set:<\/p>\n<p style=\"font-weight: 400;\">4 x 250 (swim, kick, pull, swim)<\/p>\n<p style=\"font-weight: 400;\">\n<p style=\"font-weight: 400;\">Pull Set:<\/p>\n<p style=\"font-weight: 400;\">4 x 250, 30 sec rests<\/p>\n<p style=\"font-weight: 400;\">\n<p style=\"font-weight: 400;\">Main Set:<\/p>\n<p style=\"font-weight: 400;\">400 free (easy), 1 minute rest<\/p>\n<p style=\"font-weight: 400;\">2 x 200, 30 sec rests (descend)<\/p>\n<p style=\"font-weight: 400;\">4 x 100, 15 sec rests (descend)<\/p>\n<p style=\"font-weight: 400;\">200 hard, 1 minute rest<\/p>\n<p style=\"font-weight: 400;\">2 x 200, 30 sec rests (descend)<\/p>\n<p style=\"font-weight: 400;\">4x 100, 15 sec rests (descend)<\/p>\n<p style=\"font-weight: 400;\">100 free (easy)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Workout #1A &#8211; 4000 yards\/meters 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 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/tripower.org\/wp-json\/wp\/v2\/posts\/2302"}],"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=2302"}],"version-history":[{"count":1,"href":"https:\/\/tripower.org\/wp-json\/wp\/v2\/posts\/2302\/revisions"}],"predecessor-version":[{"id":2303,"href":"https:\/\/tripower.org\/wp-json\/wp\/v2\/posts\/2302\/revisions\/2303"}],"wp:attachment":[{"href":"https:\/\/tripower.org\/wp-json\/wp\/v2\/media?parent=2302"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tripower.org\/wp-json\/wp\/v2\/categories?post=2302"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tripower.org\/wp-json\/wp\/v2\/tags?post=2302"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}