Wednesday, March 9, 2011

Wednesday's Workout (3.9.11)

MID-DISTANCE

WorkOut (2450m)
  • 1X200 swim 
  • 2X175 pull @ 3:00
  • 3X150 @ 3:00 
    • 100 kick, 50 swim
  • 4X100 @ 2:00
    • 100 strong
    • 75 strong, 25 easy
    • 50 srong, 50 easy
    • 25 strong, 75 easy
  • 5X75 @ 1:20
    • odd - IM
    • even - free
  • 6X50 back, free by 25 @ 1:00
  • 7X25 @ :40
    • odd - no breath
    • even - fast 


Warm Down (200m)

  • 200 your choice

Tuesday's workout

200 Swim, kick, Pull
8 x 50 - 1 to 4 freestyle drills, 5 to 8 stroke drills
6 x 75 kick - 2 with the board, 2 no board, 2 overkick
8 x 50 swim - 1 to 4 DPS/build, 5 to 8 stroke/free
4 x 25 easy, fast
1 x 200 easy pull
3 x 50 fast, easy, fast
1 x 100 easy
1 x 100 fast
warm down

Monday, March 7, 2011

Monday's Workout (3.7)

STROKE/SPRINT


Warm-Up: (800m)

  • 200 swim
  • 4X50 kick
  • 150 pull
  • 3X50 kick
  • 100 drill


Pre-Main Set: (600)

  • 2X
    • 8X25 - odd scull, even IM order @ :40
    • 2X50 build @ 1:00


Main Set: (700m)

  • 28X25
    • 6 @ :50
      • 2 - build
      • 2 - FAST stroke
      • 2 - no breath
    • 9 @ :45
      • 3 - build
      • 3 - FAST stroke
      • 3 - no breath
    • 12 @ :40
      • 4 - build
      • 4 - FAST
      • 4 - no breath
    • 1 - easy


Warm Down (200m)

  • 200 your choice

Indoor Triathlons