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

Tuesday's workout

200 swim, kick, pull
8x50 IM drill 1:00
8x75 pull 1:20

3times:
4x25 fast
2x50 easy/fast
100 fast

200 warm down

Monday, January 17, 2011

Monday's Workout (1.17)

STROKE/SPRINT


Warm-Up: (1000m)

  • 300 swim @ :10 rest
  • 200 kick/swim @ :10 rest
  • 300 pull @ :10 rest
  • 200 drill/swim @ :10 rest


Pre Main Set: (400m)

  • 50 K,D fly @ 1:10
  • 2X25 ez/fast, fast/ez fly @ :35
  • 50 K,D back @ 1:10
  • 2X25 ez/fast, fast/ez back @ :35
  • 50 K,D breast @ 1:10
  • 2X25 ez/fast, fast/ez breast @ :35
  • 50 K,D free @ 1:10
  • 2X25 ez/fast, fast/ez free @ :35


Main Set: (700m)

  • 1X25 fast fly @ :40
  • 3X50 free @ 1:20 @ 200 pace
  • 1X50 easy 
  • 2X25 fast back @ :40
  • 3X50 free @ 1:20 @ 200 pace
  • 1X50 easy @ 1:30
  • 3X25 fast breast @ :40
  • 2X50 free @ 1:20 @ 200 pace
  • 1X50 easy @ 1:30


Warm Down (200m)

  • 200 your choice



Underwater camera