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Things that equal 500 swim workout - Daily Workout 08.11.17

August 11, 2017

When coaching masters at Whitefish Bay High School I would challenge myself to figure out random things that equaled a single distance. aka how many different ways can I get to 500 yards... and here's the workout that came from that.

 

Warm up:

3x300 on 30" rest

- #1: Choice

- #2: w/fins - 50 kick/50 swim

- #3: w/fins - 50 drill/50 swim

- Drill: 6-3-6 drill - https://www.youtube.com/watch?v=twI00MX2M-k&list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO&index=4

(900 warm up)

 

Main Set:

500 pull on 30" rest

- 100 cruise/25 push

2x250 on 20" - Negative split

4x125 on 145/200/210+ - Let the interval do the work, swim steady 70-80% on what should be 10-15" rest

10x50 on 1min

- #1: Easy/Fast

- #2: Fast/EZ

- #3: EZ

- #4&5: Fast

(2000 main set/2900 total)

 

Add on set: I went down to 400's on this set - this was for people who stayed from 6-6:30am. 

400 pull on 30" - Build x100's

4x100 on 20"

- 25 kick/50 swim/25 kick

2x200 on 20"

- 50 drill/50 swim

(1200 add on/4000 total)

 

Warm down

100 swim

100 kick

100 swim

- Total: 3200 or 4400

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