Saturday, June 25, 2011

Saturday's workout

400 swim
8x50 kick,drill
2x250 pull neg. Split

10x50 stroke/free, build free 1:00

Always desc. 1-3:
3x25 fly :35
3x50 breast 1:10
3x75 back 1:35
3x100 free 2:00
3x200 IM 4:20

Warm down

Friday, June 24, 2011

Friday's Workout (6.24)

Warm Up:
 - 4X200 - swim, kick, pull, swim
 
Main Set:
 - 150 swim - 50 free, 50 stroke, 50 choice @ 2:40
 - 2X125 pull @ 2:20
 - 3X100 swim - 50 stroke, 50 free @ 2:00
 - 4X75 kick @ 1:40
 - 5X50 drill choice @ 1:10
 - 6X25 - odd: no breath, even: easy @ :40
 
 

Thursday, June 23, 2011

Thursday's Workout (6.23)

Warm Up
 - 200 S, K, P
 - 8X75 @ 1:30 - 25 drill, 50 swim choice

Main Set
 - 400 swim @ 7:00 
 - 2X200 IM @ 4:00 
 - 400 pull @ 7:00
 - 4X100 IM or stroke @ 2:00
 - 400 swim @ 7:00

Warm Down
 - 4X75 easy choice @ 1:30 

Wednesday, June 22, 2011

Wednesday's Workout (6.22)

Warm Up - :20 rest between each
 - 200 swim
 - 50 kick
 - 150 swim
 - 100 kick
 - 100 swim
 - 150 kick
 - 50 swim
 - 200 kick
 
Pre-Main Set
 - 6X75 @ 1:45
      - 25 scull
      - 25 overkick
      - 25 swim
 
Main Set
 - 8X100 @ 2:15
     - 25 underwater kick, 75 swim moderate
     - 100 kick
     - 25 underwater kick, 25 swim fast, 50 moderate
     - 100 kick
     - 25 underwater kick, 50 swim fast, 25 moderate
     - 100 kick
     - 25 underwater kick, 75 swim fast
     - 100 kick
 
Warm Down
 - 6X50 easy choice @ 1:10

 

Tuesday's workout

400 Swim
4x150 pull
2x200 50 overkick/100swim/50 side kick

20 x 50
1 to 5 - free @:45
6 to 10 - stroke/free @ :50
11 to 15 - free (fast turns) @ :50
16 to 20 - stroke @ :55

200 warm down

Tuesday, June 21, 2011

Monday's Workout (6.20)

Warm Up
 - 2X200 swim
 - 2X150 pull
 - 2X100 kick
 - 2X50 drill

 - 8X25 variable speeds @ :40

Main Set
 - 300 pull @ 5:30
 - 6X25 - 2 fast fly, 1 easy choice @ :40
 - 250 pull @ 4:00
 - 6X25 - 2 fast back, 1 easy choice @ :40
 - 200 pull @ 3:30
 - 6X25 - 2 fast breast, 1 easy choice @ :40 
 - 150 pull @ 2:30
 - 6X25 - 2 fast free, 1 easy choice @ :40