top of page

Monday Motivation: High Intensity Middle Distance

Today's workouts are geared toward increasing intensity over middle distances, elevating your heart rate and working to make intervals. You'll need to know your base interval to complete these workouts correctly, so if you need to take a workout to do a test set (10 x 100, 5 x 200, or 10 x 50 on the fastest interval possible), feel free to do so.


I've included several workouts below to cater folks goals, swimming abilities, and time constraints. If you have questions about a workout, or would like more specific to your needs or abilities, don't hesitate to email hello@swimwildwaters.com.


On-Deck Warm Up

Regardless of your abilities, you should always warm up before getting in the pool. A quick full body on-deck warm up I like to do is:

  • 2-3 minutes of shoulders - keep arms at or above shoulders like you're directing a plane to land. Watch this video for a full routine

  • 30 seconds of giant hip circles or full body twists to warm up hips and back

  • 30 calf raises, either raising heels off the ground together, or alternating feet

  • Deep breaths - in through the mouth, out through the nose

 

Short Workout

WARM UP

200 free

4 x 50 free descend 1-4 on rest :10


SET 1

4 x 100 on base + :05

50 easy

3 x 100 on base

50 easy

2 x 100 on base - :05

50 easy

100 - can you make it on base - :10?

50 easy


SET 2

4 x 50 descend 1-4 on base + :05

Try to descend by 1-2 seconds at most, starting the first one as a "just touch and go"

This is a great set to learn how to turn on different speeds/gears


Cool down: 100 easy


Total: 1900


 

Medium Workout

WARM UP

400 free

4 x 100 free descend 1-4 on rest :10


SET 1

5 x 100 on base + :05

50 easy

4 x 100 on base

50 easy

3 x 100 on base - :05

50 easy

2 x 100 - can you make it on base - :10?

50 easy


SET 2

8 x 50 descend 1-4, 5-8 on base + :05

Try to descend by 1-2 seconds at most, starting the first one as a "just touch and go"

This is a great set to learn how to turn on different speeds/gears


Cool down: 100 easy


Total: 2900

 

Long-ish Workout

WARM UP

400 free

4 x 100 free descend 1-4 on rest :10

4 x 50 free descend 1-4 on rest :10


SET 1

8 x 100 on base + :05

50 easy

6 x 100 on base

50 easy

4 x 100 on base - :05

50 easy

2 x 100 - can you make it on base - :10?

50 easy


SET 2

8 x 100 descend 1-4, 5-8 on base + :05

Try to descend by 1-2 seconds at most, starting the first one as a "just touch and go"

This is a great set to learn how to turn on different speeds/gears


SET 3

5 x 200 on base

Focus on coming in on the exact same time for each one


100 easy cool down

Total: 5100


 

Loooong Workout

WARM UP

400 free

4 x 100 free descend 1-4 on rest :10

4 x 50 free descend 1-4 on rest :10


SET 1

4 x {

2 x 200 on base

1 x 300 on base - :10 }

rest :15 to :20 between each rep to reset mentally


SET 2

10 x 100 on base + :05

50 easy

8 x 100 on base

50 easy

4 x 100 on base - :05

50 easy

2 x 100 - can you make it on base - :10?

50 easy


SET 3

8 x 100 descend 1-4, 5-8 on base + :05

Try to descend by 1-2 seconds at most, starting the first one as a "just touch and go"

This is a great set to learn how to turn on different speeds/gears


SET 4

4 x 300 on base - :10 - just make them



200 Cool down


Total: 8600



9 views0 comments

Recent Posts

See All

Comments


bottom of page