The Daily Swim - FREE SWIMMING WORKOUTS

Welcome to the Boost Training System free workouts for the week of February 25th. If you are going to jump into this training system for the first time, start by reading the Boost Training Guide, do the test workout, download the Boost Pace Chart and input your results to calculate your paces and base interval. Most days, there will be a specific goal for each repeat in the main series that will add accountability and make the workouts fun, purposeful and effective. 

If you have questions, feel free to ask.

Cheers! 

-Jeff

For the week of February 25th, 2013

                                                                     Workout #1

     Yards    Set Description                                EGY

    ======    =============================================== ===

       200    1 x 200 on 1:00 Warm up                        REC

       800    16 x 50 on :15 alternate IM order               F1

     1,600 1x{16 x 25 on :10 Fly alternate recovery/fast x 25  S3

               {8 x 100 on :15 back/breast x 50                 F2

                   {16 x 25 on :10 free alternate recovery/fast x25 S3

       750    6 x 125 on :15 kick w/ fins 75 recovery/50 fast F2

       300    3 x 100 on :15 recovery                        REC

           3,650 Yards

                                                                     Workout #2

     Yards    Set Description                           EGY

    ======    ========================================= ===

       200    1 x 200 on 1:00 Warm up                  REC

       600 2x{4 x 50 on :15 Descend 1-4; hold OSC       F2

              {4 x 25 on :15 Speed play choice of stroke S3

       200    1 x 200 on 1:00 recovery                 REC

               SCORE TRAINING set

               (50's=1pt., 100's=4pts for 24 total)

     1,200 3x{4 x 50 on :20 Choice of stroke FAST       S3

                   {1:00 Extra minute rest

                   {1 x 100 on 1:00 Choice of stroke FAST     S2

                   {1 x 100 on 1:00 recovery                REC

       900    3 x 300 on :BI Pull brth 3/5/7 x 100      F1

       300    3 x 100 on :15 recovery                  REC

           3,400 Yards

                                                                     Workout #3

     Yards    Set Description                               EGY

    ======    ============================================== ===

       200    1 x 200 on 1:00 Warm up                       REC

       600 3x{1 x 100 on :15 free 50 6ks/ 50s                F1

                  {1 x 100 on :15 IM                              F1

               SCORE TRAINING set

               Each F1=1pt, F2=2pts, F3=3pts for total of 18

     1,800 1x{1 x 100 on :BI free                            F1

                   {1 x 100 on :BI free                            F2

                   {1 x 100 on :BI free                             F3

                   {1 x 200 on :BI free                            F1

                   {1 x 200 on :BI free                            F2

                   {1 x 200 on :BI free                            F3

                   {1 x 300 on :BI free                            F1

                   {1 x 300 on :BI free                            F2

                   {1 x 300 on :BI free                            F3

       800    4 x 200 on :15 50 fr/ 50 br w/ paddles         F1

       300    3 x 100 on :15 recovery                       REC

           3,700 Yards

                                                                     Workout #4

           12:00 PM  Start

     Yards    Set Description                               EGY

    ======    ============================================== ===

       200    1 x 200 on 1:00 Warm up                        REC

       600    1 x 600 on 1:00 Free 50 right/50 s/50 lft/ 50s F1

               SCORE TRAINING SET

               each F3=1pt for total of 10

     1,950 1x{4 x 150 on :BI   free                        F3

                   {1 x 150 on :BI+:05 free                         F1

                   {3 x 150 on :BI         free                         F3

                   {1 x 150 on :BI+:05 free                        F1

                   {2 x 150 on :BI         free                         F3

                   {1 x 150 on :BI+:05 free                        F1

                   {1 x 150 on :BI         free                        F3

       500    5 x 100 on :30 kick no fins fastest avg.       S1

       600    6 x 100 on :15 recovery 50fr/ 50bk            REC

           3,850 Yards

                                                                     Workout #5

     Yards    Set Description                                   EGY

    ======    ================================================== ===

       200    1 x 200 on 1:00 Warm up                            REC

       600    4 x 150 on :15 25 kick on side/ 25 free            F1

               SCORE TRAINING SET

               (each F2 swim=1pt for total of 20)

     2,400 1x{1 x 100 on :BI free recovery                      REC

                   {2 x 100 on :BI free                                F2

                   {1 x 100 on :BI free recovery                      REC

                   {4 x 100 on :BI free                                F2

                   {1 x 100 on :BI free recovery                      REC

                   {6 x 100 on :BI free                                F2

                   {1 x 100 on :BI free recovery                      REC

                   {8 x 100 on :BI free                                F2

       300    12 x 25 on :30 All FAST                            S3

               14 up and outs (or 2 more than you did last week)

       300    3 x 100 on :15 recovery                           REC

           3,800 Yards

---------------------------------------------------------------------------------------------------------------------

www.boostswimming.com

Jeff’s Bio