SWIM WORKOUTS

MONDAY 25-10-2021

Workout 2- TG Gold

Warm up Set 〰️

1 x 1000 fins & snorkel

1 x 100 free drills fins

1 x 100 kick fins

 

Main Set 〰️

4 rounds of: (1 min rest between sets)

1 x 200 free Z3 steady on 3:00

2 x 75 free hard on 1:05

______

 

1 x 100 kick easy

 

Secondary Set 〰️

3 x 300 free pull as 1- pull buoy, 2- pull buoy & paddles, 4- paddles & snorkel last 100 of each hard on 4:30

 

Warm down Set 〰️

1 x 400 easy choice

 

4 000m

 

 

Workout 3- TG Silver

Warm up Set 〰️

1 x 500 fins & snorkel

1 x 100 free drills fins as 25 scull 25 cat-up

1 x 100 kick fins

 

Main Set 〰️

4 rounds of: (1 min rest between sets)

1 x 200 free Z3 steady on 2:40/ 25 sec rest

2 x 75 free hard on 1:20/ 15 sec rest

______

 

1 x 100 kick easy

 

Secondary Set 〰️

3 x 200 free pull as 1- pull buoy, 2- pull buoy & paddles, 4- paddles & snorkel last 100 of each hard on 3:40/ 25 sec rest

 

Warm down Set 〰️

1 x 400 easy choice

 

3 200m

 

 

 

Workout 4- TG Bronze

Warm up Set 〰️

1 x 500 fins & snorkel

1 x 100 free drills fins as 25 scull 25 cat-up

1 x 100 kick fins

 

Main Set 〰️

3 rounds of: (1 min rest between sets)

1 x 200 free Z3 steady 25 sec rest

2 x 75 free hard 20 sec rest

______

 

1 x 50 kick easy

 

Secondary Set 〰️

3 x 200 free pull as 1- pull buoy, 2- pull buoy & paddles, 4- paddles & snorkel last 100 of each hard 25 sec rest

 

Warm down Set 〰️

1 x 100 easy choice

 

2 500m