Workout Ideas

RUNNING
Track Workout #1
  • Jog/Run 10-15 minutes before to warm up
  • 1 x 1600 (4 laps)- Walk half a lap- catch your breath
  • 1 x 1200 (3 laps)- Walk half a lap- catch your breath
  • 1 x 800 (2 laps)- Walk half a lap- catch your breath
  • 1 x 400 (1 lap)- Walk the curve
  • 1 x 100 SPRINT- Walk the curve
  • 1 x 100 SPRINT
Track Workout #2
  • Jog/Run 10-15 minutes before to warm up
  • 4 x 800s: 400 easy run/jog, 300 build, 100 sprint fast- Walk half a lap- catch your breath
SWIMMING
Swim Workout #1
Warm Up: 500 Freestyle Swim
8 x 50s: Kick/Swim (400)
Main Set (1,000)
25 fly/ 50 bk/ 75 br/ 100 fr
25 bk/ 50 br/ 75 fr/ 100 fly
25 br/ 50 fr/ 75 fly/ 100 bk
25 fr/ 50 fly/ 75 bk/ 100 br
6 x 100s Fresstyle Pull
Warm Down: 100 Freestyle Swim
Total Yardage: 2,600
Advertisements