Prep:
4x75 descend by 25
4x50 desc 1-4
Main 3 x through:
3x100 @ base + 10
300 base
3x100 base +5
300 base, desc by round, faster than 1st 300
:30 rest
Contributed by Jason Weis, coach of Boston University Masters and Chair of the NELMSC.
WW: 4200-yard Distance
Workout Wednesday
January 19, 2022
Warm Up:
300 choice
2 x 100 kick with snorkel or on back
4 x 50 drill
Main Set: *** 30 secs. rest between efforts
800-75% effort (consistent stroke count)
2 x 400 building effort to 100%
4 x 200 swum as odds pull, evens kick
8x 100 IM
Cool Down:
300 easy choice
Total: 4,200 yds.
WW: 4200-yard Distance
Workout Wednesday
January 5, 2021
Warm Up:
300 easy swim
4 x 50 kick on 1:30
Main Set: *** 30 secs. rest between efforts
1 x 500- focus on stroke count and turns (75% effort)
2 x 400- 1st and last 100 hard, middle 200 @ 1 mile pace
3 x 300 as 2 x 150 kick/150 swim with fins
4 x 200-odds pull, evens pull with paddles
5 x 100-85% effort
Cool Down:
200 easy swim
Total: 4,200 yds.
WW: 4,000-yard Distance
Warm Up:
300 swim (non-freestyle)
4 x 50 kick on side on 1:15
4 x 50 drill- 20 secs. rest
4 x 25 free-descending to 85% on: 45 secs.
Main Set:
600 swim at 75 %- 20 secs. rest
300 pull-consistent stoke count throughout
5 x 100- descending 1-5 and 6-10 to 90% effort- 20 secs. rest
3 x100 kick on 2:00 with fins-30 secs. rest
10 x 50 as odds easy, evens 90 %- 20 secs. rest
600 swim at 75% effort with 20 secs. rest
8 x25 free at 90% on: 45 secs.
Cool Down:
300 easy swim – alternate backstroke, breaststroke
*** Feel free to use fins as needed to maintain speed on the 100 repeats
Total: 4,000 yds.
WW: 4000-yard Distance Workout
by Bob Ouellette, NELMSC Coaches Chair
Warmup (900)
400 easy with every 4th length non-freestyle
2x 100 kick on back with fins @ 30 secs rest - odds dolphin, evens flutter kick
4x 50 drill @ 30 secs rest - odds 1 arm swim, evens fist swim
4x 25 @ :30 - build to 85%
Main Set (3000) - :20 rest for all sets
500 broken as 4x {100 hard + 25 easy backstroke
5x 200 @ :15 rest - 75% effort and 6 kicks off every wall
200 easy pull with snorkel & pull buoy
6x 50 kick @ 1:15 - alternate dolphin/flutter kick
500 negative split each 100 to 90% effort
12x 25 swim @ :30 - work on 3 breaths per length
Cooldown (300)
300 easy swim
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!
WW: 4500-yard Distance Workout
by Bob Ouellette, NELMSC Coaches Chair
Warmup (900)
400 non-freestyle
200 streamlined kick on back with fins (flutter and/or dolphin)
4x 75 as 50 drill/25 swim
Main Set (3000) - :20 rest for all sets
500 broken as 4x {100 hard + 25 easy backstroke
1000 @ 75% effort - 6 kicks off every wall
200 easy pull with snorkel & pull buoy
6x 50 kick
500 negative split each 100 to 90% effort
20x 25 swim @ :30 - 2 breaths per length
Cooldown (600)
300 easy pull
6x 50 easy swim @ :30R
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!
WW: 4000-yard Distance Workout
by Bob Ouellette, NELMSC Coaches Chair
Warmup (600)
200 swim non-freestyle
4x 50 kick, descend @ :15R
4x 50 fly/free @ :15R
Main Set (3000) all @ :10R
4x 150 @ 90% effort
600 free - target race pace + :15
12x 50 - descend by 3 (i.e. 1-3 easy, 4-6 moderate, 7-9 faster, 10-12 fastest)
600 free - hold steady pace
2x 300 as 250 hard/50 easy
Cooldown (400)
400 easy pull
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!
WW: Crazy 8(00)s
by Bob Ouellette, NELMSC Coaches Chair
Warmup (600)
400 swim
200 streamline kick on back, alternate fly/free kick
Main Set (4000)
800 swim at 75% effort on :20R
4x 200 pull, evens with paddles on :20R
800 swim at 75% effort on :20R
8x 100 descend 1-5 and 6-10 on :20R
800 swim at 75% effort on :20R
Cooldown (400)
8x 50 easy swim, at least 2 50s non-free, on :30R
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!
WW: 4,200-yard Distance Workout
by Bob Ouellette, NELMSC Coaches Chair
Feel free to scale the workout as needed by adjusting the number of repeats, length of repeats, and rest intervals.
Warm Up (800)
300 as 50 free/25 non-free
3x 100 kick/swim by 50
8x 25 sprint @ :15R
Main Set (3000)
3x 200 descend @ :15R
600 as 150 @ 80% / 300 cruise / 150 @ 85%
4x 150 odds hard, evens easy @ :15R
600 cruise, work bilateral breathing
12x 50 odds hard, evens easy @ :15R
Cooldown (400)
400 free/back/breast/free by 100
Total: 4,200 yards