Workout of the Month

MIDDLE DISTANCE PACE WORKOUT
by Kerry O'Brien - Walnut Creek Masters

WARM UP:
SWIM - 300, Kick -200, Pull -200 (700)

SET I:

SWIM 4 X 50: DESCEND 1-3 TO IDEAL 200 RACE PACE +:02 4TH 50 IS EZ

KICK 4 X 50: DESCEND 1-4

SWIM 4 X 25: SWIM WITH INCREASED KICKING
(500)

SET II:

PULL 3 X 200 @ MODERATE INTERVAL
(600)

SET III: MAIN SET

ROUND 1: SWIM 1 X 125 @ RACE PACE + :02 SEC PER 50

THEN... SWIM 3 X 75 DESCENDING TO RACE PACE AND THEN... SWIM 6 X 25 ACTIVE RECOVERY
(500)

ROUND 2: SWIM SAME 125 AS ROUND 1 (1:45)

THEN... SWIM 2 X 75 DESCENDING TO +:02 RACE PACE (1:03)

AND THEN... 7 X 25 ACTIVE RECOVERY (450)

SWIM 1 X 125 SAME AS ROUNDS 1 AND 2 (1:45)

THEN ... SWIM 1 X 75 AT +:02 RACE PACE (1:03)

AND THEN... SWIM 8 X 25 ACTIVE RECOVERY (400)

TOTAL 3,250

REST AND SEND OFF INTERVALS

- INTERVALS SHOULD BE MODERATE THROUGHOUT.
IF YOU ARE NOT COMFORTABLE USING INTERVALS,
KEEP ALL YOUR RESTS BETWEEN :10 AND :20 SEC,
BUT ALWAYS LEAVE ON A 5 OR 10 TO BETTER KEEP TRACK OF YOUR PACES

RED - STROKE FOCUS
BLUE - ONE EXAMPLE OF PACES AND PACE BREAKDOWNS