Shaun Cassells at MyITForum.com

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Bringing in the New Year 10,000 Yard Swim Workout

About 3 hours.

 

Total Yards

 Set Interval
1000 10 x 100 @ 5 seconds rest (warm-up pace)
2000 10 x 100 Drill / Swim @ 1:40
3000 10 x 100 Kick (with fins) @ 1:35
4000 10 x 100 Pull @ 1:40
5000 10 x 100 Pyramid of Stroke @ 1:45
  100 Free  
  75 Free / 25 Stroke  
  50 Free / 50 Stroke  
  25 Free / 75 Stroke  
  100 Stroke  
  100 Stroke  
  75 Stroke / 25 Free  
  50 Stroke / 50 Free  
  25 Stroke / 75 Free  
  100 Free  
5500 5 x 100 IM (fins optional) @ 1:40
6000 5 x 100 Stroke @ 1:40
6500 5 x 100 Free @ 1:35
7500 10 x 100 Kick (with fins) @ 1:35
8000 5 x 100 Drill @ 1:40
8500 5 x 100 IM (fins optional) @ 1:40
9000 5 x 100 Stroke @ 1:40
9600 6 x 100 Free Descend @ 1:40, 1:35, 1:30, 1:25, 1:20
10000 4 x 100 Warm-down Choice @ 15 seconds rest
Posted: Dec 12 2008, 10:26 AM by scassells | with no comments
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