Wednesday, January 19, 2011

Wednesday's Workout (1.19)

MID-DISTANCE

Warm-Up: (1000m)

  • 2X100 swim
  • 4X75 pull @ 1:30
  • 6X50 drill @ 1:00
  • 8X25 kick @ :45


Pull Set (600m)

  • 6X100 pull starting at 1:40/1:50/2:00 and dropping :05 for each 100
    • starting at 1:40 - 1:40, 1:35, 1:30, 1:25, 1:20, 1:15
    • starting at 1:50 - 1:50, 1:45, 1:40, 1:35, 1:30, 1:25
    • starting at 2:00 - 2:00, 1:55, 1:50, 1:45, 1:40, 1:35


Main Set: (700m)

  • 6X75 swim @ 1:30/2:00
    • odd - 50 moderate/25 fast
    • even - 25 moderate/50 fast
  • 6X50 IM Transitions @ 1:00/1:20
    • fly/back
    • back/breast
    • breast/free


Warm Down (200m)

  • 200 your choice

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