Workout Wednesday
February 16, 2022
Warm Up:
400 easy choice
200 pull
200 kick
Pre-set:
8 x 25 (descend 1-4, 5-8) - 20 secs. rest
4 x 50 drill
Main Set: (30 secs. rest)
8 x 100 choice (descend 1-4, 5-8)
4 x 200 (sprint 1st and last 50)
16 x 50 (odds at 85 %, evens @ 75% 3 breaths per length)
Warm Down:
400 easy choice
Total: 4,000 yds.
Workout Wednesday
December 1, 2021
Warm Up:
400 easy as 200 free, 100, back, 100 breaststroke
200 pull
4 x 50 kick-descending-20 secs. rest between 50’s
4 x 50 drill- 20 secs. rest between 50’s
Main set:
500 swim- 20 secs. rest (75% effort)
100 fast-20 secs. rest (90% effort)
400 pull -20 secs. rest (75% effort)
2 x 100 fast-20 secs. rest between 100s (90% effort)
300 swim- 20 secs. rest (75% effort, consistent stroke count
3 x 100 fast- 20 secs. rest between 100’s (90% effort)
200 pull- 20 secs. rest
4x 100 fast- 20 secs. rest between 100’s (90% effort)
3 x100 kick- on 2:00 (on back w/ fins)
Warm Down:
300 easy swim
Total: 4,000 yds.
Workout Wednesday
November 24, 2021
Warm Up:
400 easy as 200 free, 100, back, 100 breaststroke
200 pull
4 x 50 kick-descending-20 secs. rest between 50’s
4 x 50 drill- 20 secs. rest between 50’s
Main set:
500 swim- 20 secs. rest (75% effort)
100 fast-20 secs. rest (90% effort)
400 pull -20 secs. rest (75% effort)
2 x 100 fast-20 secs. rest between 100s (90% effort)
300 swim- 20 secs. rest (75% effort, consistent stroke count
3 x 100 fast- 20 secs. rest between 100’s (90% effort)
200 pull- 20 secs. rest
4x 100 fast- 20 secs. rest between 100’s (90% effort)
3 x100 kick- on 2:00 (on back w/ fins)
Warm Down:
300 easy swim
By Bob Ouellette
Warm Up:
300 swim
300 pull
4 x 50 drill
3 x 100 kick-with fins (descending- 20 secs. rest)
Main Set:
6 x 100- 20- secs. rest (best average pace)
300 pull- 20 secs. rest (75%-hold stroke count
12 x 50- 20 secs. rest 4 x (fly/free, back/free, breast, free)
2 x 150 kick on back -20 secs. rest
600 done as 100 @ 85%, 400 @ best avg. pace, 100 @ 85%
8 x25 from blocks
Cool Down:
300 easy swim – alternate backstroke, breaststroke
Total: 4,000 yds.
by Bob Ouellette, NELMSC Coaches Chair
Warmup (1000)
300 swim easy, every 3rd length non-freestyle
4x 50 pull @ :10R
8x 25 kick @ :15R
4x 75 free, breathe every 5th stroke @ :15R
Main Set (2500) all @ :15R
4x 200 descend effort
3x 200 @ 80% effort
2x 200 descend effort
1x 200 ALL OUT
500 pull with paddles, moderate
Cooldown (500)
500 easy swim - non-free every 3rd length
Feel free to scale the workout as needed by adjusting the number of repeats, length of repeats, and rest intervals.
Keep an eye out for a new workout every Wednesday on our website and in our Facebook group. Then send us your favorite workout to share with the LMSC!
by Bob Ouellette, NELMSC Coaches Chair
Keep an eye out for a new workout every Wednesday on our website and in our Facebook group. Then send us your favorite workout to share with the LMSC!
Feel free to scale the workout as needed by adjusting the number of repeats, length of repeats, and rest intervals.
Warmup (200) 200 swim, non-freestyle
Main Set (5000)
20x 100 on :15R as 4x through:
100 fly
100 back
100 breast
100 free
100 IM
20x 50 on :10R as follows:
1-5 drill choice
6-10 free, breathe every 5th stroke
11-15 kick with snorkel, focus on good head position & body line
16-20 free, descend to 100% effort
20x 100 on 1:45 or :15R as follows:
1-5 swim with fins
6-10 swim with paddles
11-15 swim with fins and paddles
16-20 pull with snorkel
Cooldown (300) 300 easy swim