Tryout Training: Day 3

Day 3 of our suggested workouts in preparation for the 500m swim under 9 minutes tryout for our Rookie School! Keep training! And give us a call for with any questions!

Warm Up
300 swim choice stroke
300 kick IM order (75 each)
Main Set
3x 200 swim on 3:55 (1 pull, 2 swim)
150 swim on 3:00
2 x 50 fly on 1:15
150 swim on 3:00
50 fly on 1:15
150 swim on 3:00
50 fly on 1:15
repeat above with breast instead of fly
6 x 50 kick on 50 choice
Warm Down
100 easy

Tryout Training: Day 2

Day 2 of workout suggestions in preparation for our second Rookie School tryout on April 19.

Warm Up
300 swim choice
300 Kick with fins choice
Main Set
3 x 100 swim pace on 2:15
50 easy
3 x 100 swim pace (faster times than first) on 2:15
50 easy
3 x 100 swim pace (faster than second) on 2:15
300 pull
2 x 150 swim pace on 3:00
2 x 75 swim pace on 1:30
2 x 50 swim pace on 1:00
4 x 25 sprint IM order on 0:50
3 x 50 kick choice on 1:10
Warm Down
100 easy

Tryout Training: Day 1

Our second tryout for the 2014 season is just under a month away! To help those of you who are preparing for our 500m swim in under 9 minutes, we will be posting pool workout ideas each Monday, Wednesday and Friday in the coming weeks to help get you ready for the tryout swim and our Rookie School.

Day 1

Warm up
300m swim (choice of stroke)
300m Drill Swim IM order (Butterfly, Back, Brest, Free)
Main Set
3 x 200m swim pace on 3:45
3 x 50m swim with fins on 0:50
3 x 50m sprint on 1:10
2 x 200m pull on 3:45
3 x 50m swim with fins on 0:50
3x 50m sprint on 1:10
200m sprint
100m easy
200m kick with fins
4 x 50m kick choice
Warm down
200m easy

 

Check out a full list of pool workouts in our Training section. Or if you’re looking for other workout ideas, give us a call at 409-763-4769 and we’ll help get you ready for Rookie School.