Saturday, January 15, 2011

Saturday's workout

Warm up
300 swim
3x100 free/stroke
6x50 kick easy/fast by 25

Pull and sprint set
2times:
2 x 125 25 least number of breaths/100 build
4 x 25 variable sprints

Drill set
2x200 50 scull/50 drill/50 swim/50 cuild

Main Set
4times:
2 x 75 easy
3 x 50 fast

200 warm down

Friday's Workout

RECOVERY
Warm Up (700)

·         200 swim @ 4:00

·         4X50 drill @ 1:10

·         100 swim @ 2:00

·         4X50 drill @ 1:10

Pull & Kick Set (1100)

·         150 pull @ 2:30/3:00

·         4X50 kick @ 1:10

·         150 pull @ 2:30/3:00

·         3X50 kick @ 1:10

·         150 pull @ 2:30/3:00

·         2X50 kick @ 1:10

·         150 pull @ 2:30/3:00

·         1X50 kick @ 1:10

Drill Set (600)

·         4X75 – 25 skull, 50 swim @ 1:30

·         4X50 – IM order drill @ 1:00

·         4X25 – 2 breaths or less @ 1:00

Warm Down (200)



Thursday, January 13, 2011

Thursday's workout

300 swim
6x50 drill/swim
8x75 kick, IM
4x (200 free, drill / 2x100 fast, 50 easy,fast) IM order by round
2x150 drill
4min pull as fast as possible
Warm down

Wednesday, January 12, 2011

Tuesday's workout

Warm up
5x200 swim, pull, swim, pull, drill
10x50 4 kick desc., 1 easy swim

Main set
2 times:
1x50 build 1:10
2x50 100pace 1:20
1x100 easy 2:20
1x100 fast 2:20

Warn down
6x75 easy/dps/back, 3/5/7

Sunday, January 9, 2011

Saturday's Workout (1.8)


Warm-Up: (1200m)

  • 200 swim
  • 4X50 drill
  • 200 pull
  • 4X50 kick
  • 200 swim
  • 4X50 IM transitions


Drill Set: (700m)

  • 4X (fly, back, breast, free by round)
    • 1X50 kick @ 1:10
    • 2X50 drill @ 1:10
    • 1X25 swim @ 1:00


Main Set: (850m)

  • 2X50 build @ 1:10
  • 1X100 pace @ 2:20 (300 pace)
  • 1X50 easy 
  • 2X50 build @1:10
  • 2X75 pace @ 1:50 (200 pace)
  • 1X50 easy
  • 2X50 build @ 1:10
  • 3X50 pace @ 1:20 (100 pace)
  • 1X50 easy


Warm Down (200m)

  • 200 your choice