Thursday, February 10, 2011

Thursday's workout

200 swim, kick pull
2x100 scull
 
2times:
4x50 kick
4x25 vs
 
1x400 pull
2x200 easy/fast by 100
 
1x300 pull
2x 150 50easy/ 100 fast
 
1x200 IM
2x100 fast
 
1x100 easy
1x50 fast
 
200 warm down

Wednesday, February 9, 2011

Wednesday's Workout (2.9)

MID-DISTANCE

Warm-Up: (900m)

  • 6X100 (Swim, Drill, Kick by 100)
  • 6X50 (odd - build, even - 12.5 fast/12.5 easy) @ 1:00


Main Set: (1875m)

    • 5X125 @ 2:15 
      • 75 moderate - 10 seconds rest - 50 fast
    • 4X125 pull @ 2:00 
    • 3X125 @ 2:30
      • 25 fast - 5 seconds rest - 50 moderate - 10 seconds rest - 50 fast
    • 2X125 pull @ 2:00
    • 1X125
      • 25 moderate - 10 seconds rest - 50 fast - 10 seconds rest - 50 fast


Warm Down (200m)

  • 200 your choice

Tuesday, February 8, 2011

Monday's Workout (2.7)

STORKE/SPRINT


Warm-Up: (800m)

  • 300 swim
  • 300 pull
  • 4X50 kick/drill IM order 


Pre Main Set: (400m)

  • 4X50 12.5 easy/25 fast/12.5 easy @ 1:00
  • 8X25 IM order @ :40


Main Set: (1300m)

  • 2X (First round - 75's are stroke, second round- 75's are free or IM)
    • 100 free moderate @ 2:00
    • 3X75 @ 1:40
      • 25 fast/50 easy
      • 50 fast/25 easy
      • 75 fast
    • 100 free moderate @ 2:00
    • 3X75 @ 1:40
      • 75 fast
      • 25 easy/50 fast
      • 50 easy/25 fast


Warm Down (200m)

  • 200 your choice