Winter Program Sample Workout

Workouts in fall are typically:

• 4 X
  • 2 X 50 Drill on 1:05/1:10/1:15/:10 sec rest between
  • 2 X 50 Swim on :55/1:00/1:05/:10 sec rest
    1st set Drill is catch up
    2nd set Drill is single arm
    3rd set Drill is spear/layout
    4th set Drill is zipper
• 400 Pull - breathe every 3rd stroke for 50m, every 5th stroke for 50m
• 4 X 250 on 4:00/4:20/4:30/4:45/5:10/6:00
  #1 as 100 build, 50 smooth, 100 Hard
  #2 as 50 build, 50 smooth, 150 Hard
  #3 as 50 smooth, 200 Hard
  #4 as 100 Hard, 50 smooth, 100 Hard
• 200 or 400 Kick choice as 50m with board, 50m w/out board
• 4 or 6 X 75 as 50 EZ, 25 Blast on 1:30/1:35/1:40/1:45/:10 sec rest
  - odds stroke (no free)
  - evens free
• 50-100 EZ choice

Total: 3300m

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