Friday, June 3, 2011

Friday's workout

400swim
2x150 50fr/25back

6x50 side kick @1:10

8x25 underwater kick @ :40

8x75 50drill/25swim

1x300 pull dps

Warm down

Thursday's workout

100free
50back
200free
100back

4x125 IM (50back) @ 2:30

3x200 kick @ 4:30

3x300 pull desc. 1-3 @ 4:45

6x50 drill

3x300 swim best average @ 5:30

Warm down

Tuesday, May 31, 2011

Tuesday's Workout (5.31)

Warm Up:
 - 400 swim
 - 200 kick
 - 300 pull
 - 100 swim
 
Pre-Main Set: 
 - 12X50 backstroke drill @ 1:10
     - 6 kick on right, change, 6 kick on left, change
     - 25 right arm, 25 left arm
     - double arm
     - swim
 
Main Set:
 - 10X100 @ 1:50/2:00/2:20
     - 100 free
     - 75 free, 25 back
     - 50 free, 50 back
     - 25 free, 75 back
     - 100 back
 
Warm Down

Monday, May 30, 2011

584 assign 3

sd

Thursday's workout

600 (last 200 free/stroke by 25)
6x100 IM (1-kick,2-drill,3-swim)
3x300 pull desc. @ 4:00
2x400 swim neg. split @ 6:00
1x500 swim @80%
warm down