Adult Training


 
 



Workout #1 
200 swim / 200 kick / 200 pull
8x25@.30 (#1-1/2 fast 1/2 ez
                 (#2-1/2 ez 1/2 fast
          2x's (#3=ez
                 (#4=fast

NEXT SET 2x's (choose your interval)
2x100 @ 1:30-2:30
3x50   @ 1:00-1:15
4x25   @  :30-:40

NEXT SET 3x's
1x100@1:45-2:15 strong
1x75@1:15-1:30 25fast/25ez/25fast
1x50@1:00-1:15 25ez/25fast
1x25@30 fast

NEXT SET DO 6x's no break
100 swim
50 kick

20x50@1:00 
1 fast 
1ez   ) X's 4
2 fast 
1ez  






















































Workout #2
200 SWIM / 200 KICK / 200 PULL
8X25@30-35 #1=1/2 FAST - 1/2 EZ
                      #2=1/2 EZ - 1/2 FAST
         2X'S     #3=EZ 25
                      #4=FAST 25

20X25@30-35 FAST CHOICE OF STROKES 

10X100@1:30-2:30 FINS OPTIONAL

NEXT SET 4X'S (FAST ARE CHOICE STROKE)
1X75@1:30 20 YARDS FAST
1X75@1:30 30 YARDS FAST
1X75@1:30 50 YARDS FAST
1X75@1:30 75 YARDS FAST
REST 30-1:00 BETWEEN ROUNDS

10X50@1:00-1:15 (FAST ARE CHOICE)
           (#1 FAST
2X'S   (#2 EZ
           (#3 & #4 FAST
           (#5 EZ























Workout #3
200 SWIM / 200 KICK / 200 PULL
8X25@30( #1=12.5 FAST / 12.5 EZ
                ( #2=12.5 EZ / 12.5 FAST
      2X'S   (#3=EZ 25
                 (#4=FAST 25

 NEXT SET 2X'S
1X25@30 FAST
1X25@30 MODERATE
1X50@1:00 FAST
1X50@1:00 MODERATE
1X75@1:30 FAST
1X75@1:30 MODERATE
1X100@2:00 FAST
1X200@2:00 MODERATE

5X100 FREE@1:30-2:30
3X200 FREE@3:00-4:00 PULL
10X50 KICK @1:00-1:15

NEXT SET 4X'S
2X50@1:00 #1-FLY/BACK & #2-BACK/BREAST (BY 25'S)
4X25@30 FREE

WARM DOWN 100-200