In the weeks leading up the Vineman 70. I'll be posting a set of three new, progressive swim workouts every two weeks. Below is the first installment ... ENJOY!
SWIM #1
Warm Up:
300 swim, 300 w/drills, 4 x 25 build
Main Set:
4 x 200 steady @ :15 rest
6 x 100 steady @ :15 restWD= 6 x25 drill ez
Main Set:
4 x 200 steady @ :15 rest
6 x 100 steady @ :15 restWD= 6 x25 drill ez
WD: 6 x25 drill ez
SWIM #2
WU: 300 swim, 300 w/drills, 4 x 50 build to fast
Main Set:
500 steady
250 build x 50’s
500 steady
WD: 4x50 easy choice
Main Set:
500 steady
250 build x 50’s
500 steady
WD: 4x50 easy choice
SWIM #3
WU: 8 x 50 drill & swim
Main Set:
15 x 100 @ Perceived HIM Effort @ :10-:15 rest
WD: 6 x 50 drill or EZ
15 x 100 @ Perceived HIM Effort @ :10-:15 rest
WD: 6 x 50 drill or EZ
WU = Warm up
WD = Warm Down
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