Friday, October 1, 2010

Friday's workout

400 75fr/25 RIMO
50 side kick
100 side kick/ zipper
150 side kick/ zipper/ single arm
200 side kick/ zipper/ single arm/ free
8x75 Odd: easy/build/fast, Even: Desc. 1-4
100 easy
4x50 working turns
5x100 pull (25free/25 3 breath only)
4x50 300 pace 20 sec. rest
100 easy
4x25 fast
200 easy

Thursday, September 30, 2010

Thursday Workout

400 free,200 pull
4 x 75 free- kick, catchup, swim
4 x 50 fly- variable speed
8 x 25 free- dps
4 x 50 back-  variable speed
8 x 25 free- build each set of 4
4 x 50 breast- variable speed
8 x 25 free- 2 or fewer breaths
4 x 50 free-variable speed
8 x 25 free- build each set of 4
100 ez

Wednesday's workout

300swim, 200 pull
5x100 kick
400 75fr/25 fast IMO
3x100 @85%
2x200 pull
6x50 @ 85%
200 easy
200+100 @85%
100 easy
12x25 2 fast,1 easy
Warm down

Wednesday, September 29, 2010

Tuesday's workout

400 swim (last 100 IM)
12x50 kick, build, fast
4x(200pull,100broken fast, 100 easy)
200 easy

Monday, September 27, 2010

Amazing underwater kick...

Monday´s workout

200 S P K
8x75 50drill/25 free, easy/med/fast
300pull 75 free/25 stroke
12x25 4sprint, 2 easy
3x100 kick
6x50 2 fast/1 easy
2x150 50free/25 stroke
200 warm down