Mid Distance

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Leaf Peepers Prep Workout

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Warmup: 400 (or 10 minutes) on your own

Warm up sets:

3 x50 choice on standard interval that gives :20 rest

Count total strokes for each 50 and get your time. Take 1 less stroke each 50, but hold time.

1 x 50 easy

3 x 50 choice (same choice throughout) on SI that gives :20 rest. Count total strokes for each 50 and get your time. Hold stroke count, but descend 1-3.

1 x 50 easy

Main Set if Targeting 50s or 100s at Leaf Peepers

6 x 50 on 1:30 if your swim time is :50, use 1:40 SI. If 1:00, use 2:00 SI.

150 easy (no sloppy!) recovery

3 x 50 on same SI as before

150 easy (not sloppy!) recovery

1 x 50 fast (from blocks or a push)

Main Set if Targeting 100s or 200s at Leaf Peepers

4 x 75 on 2:30 (if your swim is 1:00 or faster). If your swim time is 1:00 - 1:30, use 3:00 SI. If 1:30+ , use 3:15 SI.

150 easy (not sloppy) recovery

3 x 75 on same SI as before.

125 easy (not sloppy) recovery

1 x 75 FAST (from blocks or push)

Warm Down:

50+ as time allows

Workout submitted by Upper Valley Aquatic Center (UVAC) Masters Swimming. Save the date for the 15th Annual Leaf Peepers Masters Meet on Sunday, October 27, 2024. Event registration can be found here.

WW: 4000-yard Mid-Distance

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.

WW: 4000-yard Mid Distance

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

WW: 4,000-yard Mid Distance

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.

WW: 4000-yard Mid Distance Workout

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!

WW: 5500-yard 2020 Sampler

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