Workouts

Track Workouts

WARM UP:
	20min at 65-75% effort with stride outs and drills included. Make sure you are very warm and ready to go fast before you start the main set.
MAIN SET:
	1600m (4 laps around a track/ 1 mile) @ Max effort
	*GOAL IS TIME
	5min Recovery
	6 x 400m (400m=1 lap around track or 1/4 mile) @ VO2max pace (take it from your 1600 test pace from earler in the set.)
	Cool down with left over time.
NOTES:
	The goal of this session is to establish VO2max as well as 800m pace so that regresion rates can be measured once we do a max 1600pace at a later date.) The 400s in this set are to increase the total workload of the set as well as improve VO@max but is not part of the key test data from the set)

WARM UP:
	10 min dynamic warmup
	10 min easy jog warmup with 4x1 min pickups to threshold
MAIN SET:
	1x1000 @10k pace
	2 min rest
	2x800@5k pace
	2 min rest btw each
	3x600 @3k pace
	2 min rest btw each
	4x400 @1600 pace
	1:30 rest btw each
COOL DOWN:
	1x1600 easy cooldown jog
	Stretch and do some core after have fun!

WARM UP:
	10 min Dynamic Warmup
	600 meters - Pickup speed for first 100 & 5th 100
MAIN SET:
	1200m @ 5k Pace
	2 min Rest
	800m @ Mile Pace
	2 min Rest
	400m @ 800m Pace
	5 min Rest - walk a lap - Between Sets
	(Repeat Set 2-3 times)
COOL DOWN:
	400m jog
	Stretch
	Core workout

Swim Workouts

Freestyle 50x50 Set

• Warm up: 4x150 w/fins (50 kick, 50 drill, 50 swim) w/ 20" rest
• Main Set: 50x50 (aka 10 rounds of 5x50) all on 50" or 10" rest (50" is lowest interval, take 10" of you're touching the wall past 45")
• #1 Easy
• #2 Breathe every 3rd stroke
• #3 25 fast/25 easy
• #4 Breathe every 5th stroke
• #5 Fast!
• (*to make it more challenging do #2 as breathe every 5th stroke and #4 as breathe every 7th stroke)
• Warm Down: 200 kick
• Totals=2500 main set/3300 total

Countdown

• 7 sets
• Start with 14 laps and subtract 2 for each set.  Ex. 14, 12, 10... 2
• One minute break between each set
• Get progressively faster with each set
• 56 laps total

Every Swim Workout You Could Ever Want

Masters Swim Workouts by Sara McLarty

Indoor Trainer Workouts

Plyometrics Workouts

Ab Ripper X