Friday's workout

Warm up
400 75 free/ 25 choice
4x75 kick / drill / swim
2times: 100 scull, 75 overkick, 50 least number of breathes, 25 fast/easy

Main set
10 x 50 free 10 sec rest
200 25 drill / 25 swim
6 x 50 stroke / free 15 sec rest
300 kick

Warm down

Thursday's workout

Warm up
300 swim
3x100 50 scull/25 dps/25 swim
2x150 kick

Main set
300 75 free/25 fly
2x300 pull 1st and last 50 fast
4x100 swim @ 80%
300 75free/25 back
4x100 pull
6x75 50 5/ 25 fast, 50 fast/ 25 5
300 75free/ 25 breast

Tuesday’s workout

Warm up:

2x (200 swim, 2x50 drill)

Pre main set:

10 x 75 (2-3/5/7, 2-E/M/F)

Main Set

4 x 125 IM/free by 25 @ 2:45

2 x 50 fast kick @ 1:15

4 x 25 underwater kick @ :40

4 x 25 fast @ :35

2 x 50 drill @ 1:00

4 x 125 (2 fast, 1 easy, 1 fast) @ 2:45

Warm down

200 easy

Total

2950m

Wednesday's Workout (1.5)

MID-DISTANCE

Warm-Up: (800m)

• 300 swim
• 100 kick
• 300 pull
• 100 kick

Pre Main Set: (600m)

• 1X100 free build by 25 @ 1:45
• 4X50 drill choice @ 1:00
• 1X100 free build by 25 @ 1:45
• 8X25 IM order @ :35

Main Set: (1200m)

• 2X150 pull @ 2:30/3:00
• 4X75 IM (odd - fly,back,breast; even - back,breast,free) @ 1:30
• 2X150 pull @ 2:30/3:00
• 6X50 free (1 easy, 1 moderate, 1 fast, repeat) @ 1:00

Warm Down (200m)

• 200 your choice

Monday's Workout (1.3.11)

STROKE/SPRINT

Warm-Up: (1000m)

• 400 swim
• 300 pull
• 200 kick
• 100 drill

Pre Main Set: (400m)

• 1X50 fly drill @ 1:10
• 2X25 fly fast @ :35
• 1X50 back drill @ 1:10
• 2X25 back fast @ :35
• 1X50 breast drill @ 1:10
• 2X25 breast fast @ :35
• 1X50 free drill @ 1:10
• 2X25 free fast @ :35

Main Set: (750m)

• 5X150 @ 2:45/3:00 - focus on stroke, free is moderate
• 150 free
• 50 stroke/100 free
• 100 stroke/50 free
• 150 stroke
• 150 free
• 6X100 pull @ 1:40/1:50

Warm Down (250m)

• 250 your choice

Let´s do that!

Same blog, but now let´s see what the pros are doing!!!

Inspiration for 2011

I saw this video in a blog written by a Brazilian coach and it is about a little kid born in Nashville. There is no way you will not get inspired by it!