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Advanced
Workouts
10/24/2007
600 w/u
Main Set:
1x300 free, get time
100 easy
2x300 free
100 easy
3x300 free
100 easy
2x300 free
100 easy
1x300 free, faster than the 1st
100 easy
8x25 fly sprint, :40 interval
100 w/d
total=4100y, 75-80 minutes
10/25/2007
500 w/u
12x50 free, 2 fast, 1 medium, on 1:00
5x (100 IM, descend to all-out, 10 sec
rest, 50 easy) on 2:30
8x50 kick, IM order, 10 sec rest
4x25 free sprint, no breathing
Pull 300, 200, 100, 50 (last 50 sprint
pace)
200 free, do 5 pull outs at the turns
after 25, 75, 125, 175 (at far end of the pool)
100 w/d
total=3300y, 75 minutes
10/26/2007
500 w/u
400 IM reversed, 50 swim, 50 kick each
stroke
12x50 kick, 3 each stroke, 15 sec rest
Main Set:
5x200 freestyle, descend +20 to +0, 30
sec rest
50 easy
16x50 - 4 of each stroke, descend every
4, 1:10 interval (1:00 for freestyle)
50 easy
8x25 fly, breath every 3 strokes (at
least)
100 w/d
total=3700y, 75-80 minutes
10/27/2007
600 w/u: 200 swim, 200 pull, 200 kick
Main Set:
3x500 free, descend from +20, 30 sec
rest
100 easy
8x100 IM, at 90%, 1 min rest
50 easy
5x200 pull (any stroke), 20 sec rest
8x50 fly/free, 20 sec rest
100 w/d
total=4300y, 90 minutes
10/28/2007
500 w/u
6x100 (free, fly, free, back, free,
breast), 75 drill, 25 swim, on 2:00
4x150 kick, each stroke, 75 slow, 50
med, 25 fast, 10 sec rest
100 easy
Main Set:
4x200 1st & 3rd – IM, 2nd
& 4th – free, on 3:30
4x150 free, faster each 50, on 2:30
4x200 1st & 3rd – IM, 2nd
& 4th – free, on 3:30
4x50 free, sprint on 1:00
100 w/d
total=4300y, 90 minutes
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