Minnow workout: short stuff
1. Warm-up
- 100 swim easy; smooth and long
2. 50 set
- 3 x 50, 20 seconds rest between each
- swim the first 50 easy and increase your effort on the next two 50's;
the last 50 should be pretty good effort; don't push too hard because in
each set in this workout you're going to swim a little harder and a little
longer, but you don't get any more rest
3. 100 set
- 3 x 100, 20 seconds between each 100
- use the first 100 to recover from the last 50
- swim the 2nd and 3rd 100's a little harder
4. 150 set
- 3 x 150, 20 seconds rest between each 150
- stay long and relaxed on the 1st 150 so you can build up speed and
swim gradually faster on the next two 150's
5. Kick set (rest 30 seconds between each distance)
- 200 kick (start off easy here)
- 150 kick (speed up from your 200 pace)
- 100 kick (this should be pretty fast)
- 50 kick (this is an all-out kick sprint)
- 50 swim (go nice and easy to loosen your arms before the last set)
6. Quality set (rest 30 seconds between each distance)
- 200 swim medium
- 150 swim medium hard
- 100 swim hard, but pace yourself so you have something left for the
last 50
- 50 swim really really hard; compare your times with those in the 50
set
7. Warm-down