Saturday, July 2, 2011

Thursday's workout

500 swim (last 200 IM)
8x100 pull at 1:40
1x50 easy
9x200 desc. 1-3(stroke),4-6(free),7-9(zommers)
Warm down

Thursday, June 30, 2011

Wednesday's Workout (6.29)

Warm Up
 - 300 swim
 - 100 kick
 - 200 pull
 - 100 kick
 - 200 IM drill
 - 100 kick
 - 8X50 @ 1:00 - odd: scull/swim, even: drill/swim
 
Main Set:
 - 12X75 @ 1:50 - first 6 no zoomers, last 6 zoomers
       - 1 - 25 underwater kick, 25 overkick, 25 kick on back
       - 1 - 25 fast kick with board, 50 easy swim
       - 1 - 50 fast kick with board, 25 easy swim
Warm Down
 - 200 swim easy

Wednesday, June 29, 2011

Tuesday's workout

400 swim
200 overkick
300 pull

4x125 @ 2:05
4x100 @ 1:35
4x75 @ 1:10
4x50 @ :45

16x25 alternating fly, choice

4x50 kick 100%