Katie has found the website below that posts regular workouts if the ones below aren't cool enough for you.
http://www.kcwave.org/workouts.html
5/29
200 Breast or Free
4 X 50 Kicking and Catch-up drill alternating
Main Set
500 Free T-pace plus 5 secs
500 Free T-pace plus 3 secs
500 Free T-pace
Optional 3 X 300 Declining times
Cool Down
100 Kicking
150 done as 50 Zipper, 50 Catch-up, 50 Swim
5/5 Workout
WU: 4 x 100 swim done as 25s each of kick, R arm only, L arm only, swim.
MS: The even intervals are done at100 T-pace. The others are relaxed swims with good technique. Recoveries are in seconds within parentheses.
100 (15”) 200 (20”) 300 (40”) 400 (60”) 300 (40”) 200 (30”) 100.
optional: 3x150- 50 swim, 25 back, 25 breast, 50 swim
CD: Easy combination of kicks and strokes for 10 minutes.
4/28 T-pace test
100 Free
100 Kick
100 Free
100 kick
100 Free
1000 Free- Race Paced, Steady and building. Try for consistency
The avg lap time is your T-pace. We will use this in other workouts. Save your time
100 Kick
100 Breast
Swim Golf
Monday 4/11 Workout:
Warm up- Drill
150 catch up
150 zipper/thumb drag
100 R/L arm
Main set
Hold pace through this set.
50- 5 secs rest
100- 15 secs
200- 30 secs
300- 45 secs
200- 30 secs
100- 15 secs
50
8 25s- 5 sec fast paced
Cool down
100 kick on back
100 free
100 breast
Active.com swim workouts:
Tech To It (Technique/Drill Workout)
Warmup: 400 IM Drill
Main Set:
- 16 x 50--Alternate free/stroke drill (choice*) by 50
- 400 Kick (200 with board, 200 without)
- 400 Pull (200 Freestyle, 200 Stroke*)
- 5 x 100 Kick (choose swim or stroke, descending)
- 5 x 100 Pull (choose swim or stroke, descending)
Total Yards: 3300 *Your choice of three strokes: butterfly, backstroke or breastroke. Try NOT to do freestyle when offered the choice. This will only make you a better swimmer.
The Quickie (Sprint Workout)
Warmup: 500 Freestyle
Main Set:
- 8 x 50--Slow/medium pace (1 minute interval)
- 8 x 50--Medium/fast (1 minute interval)
- 8 x 100--Freestyle (descending)
- 8 x 100--75 fast, rest 10 seconds, then 25 sprint
- 8 x 50--25 medium, rest 10 seconds, 25 sprint (1:10 interval)
Total Yards: 3200
Go Long (Distance Workout)
Warmup: 200 Freestyle (Stretch it out. Warm up your legs and your pull.)
Main Set:
- 10 x 400
- First five 400's are freestyle (descending).
- The last five 400's alternate between pull and kick per 400. (Kick with board and fins. For pull, use a pull-buoy and paddles.)
Total Yards: 4500
Break It Up (Interval Workout)
Warmup: 5 x 200 (50 drill, 100 swim, 50 drill)
Main Set:
- 3 x 400
- First 400: 100 build, 200 fast, 100 medium
- Second 400: 100 slow, 50 fast, 50 slow, 50 fast, 100 slow
- Third 400: 200 build, 100 fast, 100 slow
- 2 x 200
- First 200: Pull (100 stroke, 100 freestyle)
- Second 200: Kick (100 stroke, 100 freestyle)
Total Yards: 3000
