Warm Up:
200 FR
200 IM
6 x 50 UW Kick/Swim w/ fins
6 x 25 scull
3 x 50 BA
Main Set:
3 x 300 FR R:30
When doing this, the goal is try to hold a consistant pace across the whole 300 (your first 100 of the first 300 should ideally be the same speed as the last 100 of the last 300). Your speed should feel borderline uncomfortable, but sustainable. After each 300, make a note of what your time is for that 300. After you’ve done all 3, take the average 100 pace for all 3x300s, and that is your Base “P”! Whenever you see “P+” and then some number, that’s your 100 pace interval (meaning, from the time you leave the wall, you’ll have your pace, plus that other number, PER 100, to complete the distance prescribed and then rest, before you go again.
200 Easy
6×100 IM R:20
It’s about time we did this for IM/stroke too – we’ll have the same goal as the above, aim to be consistent across all 6 of these 100s. Make a note of each 100, and afterwards, average it out to find your Base “PIM”.
Moving forward, I will use following:
P = FR Base Pace
PIM = FR Base Pace
May as well also include the following (so after you’ve done your times, go home, and create a little cheat sheet for yourself to make Ryan’s swimmer math easier for yourself:
50P = FR Base pace (your 100 pace, broken down into a 50). For example: If my P = 2:00, my 50P = 1:00
25P = FR Base Pace (your 100 pace, broken down into a 25). For example: If my P = 2:00, my 25P = :30
If you see a set like: 2 x 200 @P+20, that means we’re going to take your P, add 20 seconds to it, and then multiply it by 2. For example: If my P = 2:00, P+20 = 2:20, so my 200P = 4:40.
If you see a set like 2 x 200 @[P+20]-5, that means we’re going to take your P, add 20 seconds to it, multiply by 2, and then subtract 5. For example: If my P = 2:00, P+20 = 2:20, 2:20 x 2 = 4:40, and then subtract 5 to get 4:35.
I encourage you do the same for your PIM so we have a solid foundation to start our workout journey with!!
Cool Down:
300 Choice
TOTAL YARDAGE: 3000
