Workout Wednesday
January 26, 2022
Warm Up:
500 easy freestyle
6 x 50 kick-alternate flutter kick/breaststroke kick
4 x 50 free descending on 60 secs.
Main Set: *** 30 secs. rest between efforts
3 x 100 fly-descending effort
2 x 200 IM
3 x 100 back
400 IM
3 x 100 breaststroke
2 x 200 IM
3 x 100 free
4 x 50 free on 45 secs.
Cool Down:
200 easy pull
200 swim
Total: 4,000 yds.
Workout Wednesday
January 12, 2022
Warm Up:
400 easy freestyle
8 x 25 easy kick IM order- 30 secs. rest between efforts
Main Set: *** 15 secs. rest between efforts
5 x 100 IM
4 x 50 fly
4 x 200 IM
3 x 100 back
4 x 150 IM (no freestyle)
4 x 100 breast
5 x 100 IM
Cool Down:
300 easy freestyle
Total: 4,200 yds.
*** Work on perfecting turns/walls on the 50’s
Warm Up:
200 swim-15 secs. rest
200 pull- 15 secs. rest
2 x 100 kick-10 secs. rest
Main set:
4 x 200 IM-20 secs. rest as
200 kick (IM order)
8 x 100 IM 20 secs. rest
200 kick (IM order)
16 x 50 as 4 x 50 fly, 50 back, 50 breast, 50 free- 30 secs. rest
8 x 25 on 45 secs. IM order
Warm Down:
200 easy swim
Total: 4,000 yds.
by Bob Ouellette, NELMSC Coaches Chair
Warmup (600)
300 swim easy
6x 50 kick, desc 1-3 & 4-6 @ :20R
Main Set (3000) all @ :20R
3x 100 fly - descend effort (option: 25 fly/25 free)
2x 200 reverse IM
4x 100 back - descend to 100%
400 IM - focus on form and turns
4x 100 breast - descend to 100%
2x 200 reverse IM
4x 100 free - descend to 100%
6x 50 free @ :45
Cooldown (400)
400 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
Warmup (1000)
400 easy swim as 2x {100 fr, 50 bk, 50 br
300 pull
6x 50 kick with fins as 2x {dolphin, breaststroke, flutter kick}
Main Set (2700): 20 seconds rest between sets
4x 50 fly build @ :15R
3x 100 as 25 fly/75 back descend @ :20R
2x 200 back build @ :15R
3x 100 as 25 back/75 breast descend @ :20R
2x 200 breast build @ :15R
3x 100 as 25 breast/75 free descend @ :20R
2x 200 free build @ :15R
4x 100 IM at 100% effort @ :30R
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!
by Bob Ouellette, NELMSC Coaches Chair
Warmup (700)
200 swim
200 pull
4x 50 drill @ 1:30
4x 25 underwater streamlines with fins (kick halfway, surface and swim halfway) @ :15R
Main Set (3000): All with :15 seconds rest
4x 100 IM
4x 50 fly work perfect underwaters
3x 200 IM
4x 50 back work perfect underwaters
3x 200 IM
4x 50 breast work perfect underwaters
2x 100 IM
4x 50 free work perfect underwaters
400 IM
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.
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 (500): 200 swim, 200 pull, 100 dolphin kick on back with fins
Drills (400)
8x 50 as follows, with fins if you have them
1 arm butterfly
Left arm/right arm/both arms butterfly
1 arm backstroke
Double arm backstroke
Breaststroke with dolphin kick
Breaststroke with 2 underwater kicks
1 arm freestyle
3 free/4 back/3 free drill
Main set (2000)
3x: { 4x 125 on :20R as 75 fly/50 back, 75 back/50 breast, 75 breast/50 free, 75 free/50 fly
{ :30R between rounds
(after all 3 rounds of 4x 125s)
5x 100 IM on :30R, focus on perfect turns, walls, and breakouts
Cooldown (500)
300 easy freestyle
4x 50 alternating back/breast