Friday, April 22, 2011

Friday's Workout (4.22)

RECOVERY
 
- 400 swim
- 4X100 @ 1:50 - scull, swim, drill, swim
- 300 pull
- 4X75 @ 1:30 breathing 3,5,3 by 25
- 200 - 25 stroke, 25 free
- 4X50 kick @ 1:15
- 100 easy
- 4X25 backstroke @ :45

Thursday, April 21, 2011

Thursday's Workout (4.21)

NATIONALS 

Warm-Up
- 200 swim
- 100 kick
- 200 pull 
- 100 drill

Pre-Main Set
- 2X
     - 2X50 build @ 1:00
     - 4X25 (ez/fast, fast/ez, ez, fast) @ :40

Main Set - Distance
- 300 pace @ 5:30
- 2X100 pace @ 2:00
- 200 pace @ 3:40
- 4X100 pace @ 2:00
- 4X50 pace @ 1:10

Main Set - Sprint
- 8X50 @ 1:10
     - # 1 build
     - #2 & 3 - last 12.5 FAST
     - #4 easy
     - #5 & 7 from blocks 25 FAST, FAST turn, 25 easy
     - #6 & 8 easy

Starts

Warm Down
4X75 kick, drill, swim easy @ 1:30


NON-NATIONALS

Warm-Up
- 400 swim
- 300 pull
- 200 kick
- 100 swim
- 8X50- odd drill, even swim @ 1:00

Main Set
- 2X200 pull @ 3:00
- 4X100 kick @ 2:10
- 8X50 - 2 stroke, 1 free @ 1:00
- 16X25 - 3 no breath, 1 easy @ :40

Warm Down
-4X75 - kick, drill, swim @ 1:30

Tuesday, April 19, 2011

Tuesday's Workout (4.19)

NATIONAL GROUP 

Warm Up:
- 200 swim
- 4X75 scull, drill, swim by 25 @ 1:40
- 4X50 kick @ 1:10
 
Main Set:
- 6X75 @ 1:10 - get heart rate up
- 8X50 @ 1:00
         - scull, swim
         - overkick, swim
         - drill, swim
         - build
- 12X50
         - 2X -25 build, FAST turn, 25 fast
         - 1X -50 easy
- Starts

Warm Down:
- 200 easy




NON-NATIONAL GROUP 

Warm Up:
- 300 swim
- 4X75 scull, drill, swim by 25 @ 1:40
- 300 pull
- 4X50 kick @ 1:10
 
Main Set:
- 6X75 IM 
     - odd - fly, back, breast
     - even - back, breast, free
- 4X100 pull @ 1:40 
- 12X50 (2 fast, 1 easy) @ 1:00

Warm Down:
- 200 easy

Monday, April 18, 2011

Monday's Workout (4.18)

STROKE/SPRINT

Warm Up
  • 200 swim
  • 200 kick, swim
  • 200 drill, swim
  • 300 pull 
  • 6X50 @ 1:10
    • odd - kick, drill
    • even - drill, swim
  • 6X50 IM transitions @ 1:00
    • Fly, back
    • back, breast
    • breast, free
  • 4X25 - 12.5 easy, 12.5 fast @ :40
Main Set - Taper Group
  • 4 Fast turns 
  • 4X75 from the blocks (37.5 fast-good start, fast 25, good turn, fast couple strokes, 37.5 easy) 
  • 4 starts
Main Set - Non-Taper Group
  • 2X
    • 2X75 build freestyle @ 1:30
    • 3X50 fast @ 1:00
    • 1X100 easy @ 3:00

Warm Down
  • 200 easy