Workout # 1 (3400 m) by Étienne Beaulé

This workout aims to make you work on your 200m. The middle of the main set is where things get really challenging (if you can manage to do the whole thing without switching to drill or kick).

Warm Up

100 m Free (Entire warm-up is continuous (no rest))
100 m Choice Kick
100 m Stroke
100 m Stroke Kick (No freestyle kick)
100 m Free Pull
400 m Choice Kick
100 m Choice Easy
Distance: 1000 m

Main Set

200 m Free rest: 10 sec.
200 m Breast rest: 10 sec.
200 m Back rest: 10 sec.
200 m Fly rest: 20 sec. (Use fins, switch to drill or kick if too difficult)
200 m IM rest: 30 sec. (Use fins, switch to drill or kick if too difficult)
200 m IM rest: 30 sec. (Use fins, switch to drill or kick if too difficult)
200 m Fly rest: 20 sec. (Use fins, switch to drill or kick if too difficult)
200 m Back rest: 10 sec.
200 m Breast rest: 10 sec.
200 m Free rest: 10 sec.
Distance: 2000 m

Cool Down

100 m Choice
100 m Choice Kick
100 m Stroke
100 m Free
Distance: 400 m

Practices where this workout was used

Date Season Attendance Coache(s) Actions
[Modified] Saturday (Dec 7) 10:00 AM - 11:30 AM 2013-14 14 View