Olympic 0228

on . Posted in Olympic Workouts

The Olympic swim workout is 3,000 yards – I hope you like IM.

200 yards – freestyle warm up.

400 yards – put on fins. 4 x 100 yards. Odds are freestyle. Evens are butterfly or backstroke. Do these as 25 kick, 50 drill, 25 swim. Interval is 5 seconds rest.

1,800 yards – (200 freestyle swim + 4 x 100 IM) – repeat for a total of 3 times through. Build your speed during the freestyle. I did the freestyle on 1:30 – this gave me about 5 seconds rest. I did the IM’s on 1:40 – this also gave me about 5 seconds rest.

400 yards – put on pull buoy and paddles. 3,5,3,7 breathing pattern by 100’s.

200 yards – freestyle warm down.

 

Olympic 0319

on . Posted in Olympic Workouts

This month’s Olympic distance swim workout is 3,100 yards. This is a good active recovery workout - set your intervals so they should all be easy to make.

300 yards – freestyle warm up.

300 yards – put on fins. 6 x 50 yards. Kick for 25 yards on your left side and 25 yards on your right side. Interval is 1:00.

2,000 yards – 200 yards freestyle, 3 x 100 yards. Repeat this for a total of 4 times through. I did the 200’s on an easy interval of 3:00. Do the 100’s as 75 freestyle swim, 25 IM stroke. Thus, the 1st 100 ends with butterfly, the 2nd 100 ends with backstroke, the 3rd 100 ends with breaststroke. I swam these 100’s on an easy interval of 1:40.

300 yards – put on pull buoy and paddles. Breathing pattern of 3,5,7 by 100’s.

200 yards – freestyle warm down.