Swim workouts courtesy of Team Bad Ass
www.teambadass.org
2400 yards
Warmup
200 Easy
50 Back
50 Breast
Drill
8x25 as 2x(SABOS / Slow Arm / SABOS / Catch up), 15" RI
4x50 Kick, 10" RI
Main
3x200 Med race pace + 10"
50 back
3x200 Fast race pace + 15"
50 back
6x50 pull, 10" RI
100 Easy
2600 yards
Warmup
100 Free
75 Back
75 choice
3x75 kick, descending
3x75 pull, descending
Drill
4x25 as 2x(SABOS, Non-Free)
4x25 sighting
4x25 fast
Ladder
100 10"RI
200 20"RI
300 30"RI
400 40"RI
300 30"RI
200 20"RI
100 10"RI
2100 yards
Warmup
200 easy
100 back
Drill
6x50 as (backfloat/ closed fist/catchup/ catchup/ sighting/ sighting)
4x75 each one as 50 kick, 25 swim
Main
2x (8x50, 20"RI) Ascending then descending
2x (6x25 on 1 min) Ascending then descending
100 easy
2600 yards
Warmup
300 easy
200 pull easy
200 kick
Main
4x50 as fly / back / breast / free
4x100 as 3 free / 1 non-free
400 free
4x100 as 1 free / 3 non-free
4x50 as fly / back / breast / free
300 cooldown
2600 yards
Warmup
150 free
75 non-free
75 back
Main - All sets are descending
4x50 kick, on 1st interval + 10"
4x100 pull on 1st interval + 20"
Ladder: 400 / 300 / 200 / 100, 30" RI
6x50 drill, 15" RI
4x100 15" RI as:
25 fast / 75 easy
25 easy / 25 fast / 50 easy
50 easy / 25 fast / 25 easy
75 easy / 25 fast
2300 yards
Warmup
200 easy
100 back
100 breast
Main
Repeat next 2 sets twice:
4x50 drill as:
6x100