Mid-Distance Free 3,150 Yards
Designed by Clay Evans
10/14/03 Loyola

Comments
     Start the swimmers off steady and long at medium speed and then pick up the effort. Each set is relational to the next set. In other words times swum are set and then the swimmers should improve on them as they do the next set in the workout. Just a coach's way of motivating.... * the intervals in this workout are set for the middle of the pool. Faster and slower swimmers should adjust accordingly. I keep most of my sets in my workouts so that everyone is on the same interval but swimming different distances. This means everyone stays as one group 

Workout
WARM UP

5 x 100 @ 1:30 (or at least 15 seconds rest)

2 x 100 kick @ 2:00

4 x 75 one breath first lap, four second lap and one the 
last lap @ 1:15


MAIN SET

2 x 400 @ 6:00 pull if you have paddles . medium on first, 
faster on second

200 kick recovery 


QUALITY SET

2 x 200 @ 3:00 much faster and harder effort than half the 
times of the 400s above

150 kick recovery 


SPRINT SET

2 x 100 @ 2:00 lots of rest and lots of speed.  Faster 
than the 200s above.

100 kick recovery 


SUPER SPRINT SET

2 x 50 @ 1:00 last thing in the workout!  Go for it!

200 loosen down