Friday, April 1, 2011

Friday's workout

200 SKP
4x100 25 easy/50 mod./25 easy
8x75 (1-easy, 2-fast/easy/easy, 3-fast/fast/easy, 4-fast)
100 easy
9x50 desc. 1-3 (stroke/free) @ 1:00
100 easy
2 x (25 fast kick, 50 fast turn, 25 fast kick)
200warm down

Thursday`s workout

200 SKP
4 x 100 stroke/free (drill, kick, drill, swim)
8 x 50 free @ :50
300 pull
2 times: 10 x 25 (1-4 fast kick, 5-6 scull, 7 fast, 8-9 drill, 10 fast)
200 pull
2 x 100 Broken (2 x 50 10 sec. rest)
100 easy
1 x 50 fast
200 warm down

Wednesday, March 30, 2011

Wednesday's Workout (3.30)

MID DISTANCE 
 
Warm Up: 
  • 200 swim
  • 200 kick
  • 200 drill
 
Main Set:
  • 8X50 kick @ 1:10
  • 4X150 pull @ 2:20
  • 8X50 - drill, swim @ 1:00
  • 5X100 - 75 build, 25 FAST @ 2:00
 
Warm Down:
  • 200 swim

Monday, March 28, 2011

Monday's Workout (3.28)

STROKE/SPRINT

Warm Up: 
  • 300 swim 
  • 4X150 (kick, drill, swim by 50) @ 3:00

Pull Set: 
  • 8X50 @ 1:00 (descend 1-4, 5-8)

Pre-Main Set: 
  • 4X (IM order by round)
    • 3X25
      • 1 - scull
      • 1 - build 
      • 1 - 12.5 fast/12.5 easy
Main Set: 
  • 2X100 free (50 build, 50 FAST) @ 2:00 
  • 1X100 easy 
  • 3X75 FAST @ 1:30
    • 1 - fly, back, breast
    • 1 - back, breast, free
    • 1 - fly, back, breast OR back, breast, free
  • 1X100 easy
  • 1X200 FAST stroke - broken for :10 after each 50 
Warm Down: 
  • 200 easy