Thursday, July 21, 2011

Wednesday's workout

2x300 swim
5x100 pull 1:40
8x50 kick (1easy,3 fast) 1:20
10x25 underwater kick with zommers
3x200 zommers and paddles
100 easy

Wednesday, July 20, 2011

Tuesday's Workout (7.19)

Warm Up
 - 200 swim
 - 100 kick
 - 100 drill
 - 200 pull
 - 100 kick
 - 100 drill
 
Pre-Main Set
 - 12X25 @ :40 - 1 underwater, 1 fast, 1 easy
 
Main Set
 - 4X75 build within each @ 1:15
 - 4X50 FAST choice @ :55
 - 8X25 IM order @ :35
 - 2X75 build withing each @ 1:15
 - 4X50 FAST choice @ :50
 - 16X25 IM order @ :35
 
Warm Down

Tuesday, July 19, 2011

Monday swim workout

400 swim- first 25 reverse IM order
3 x 100 kick- flutter/dolphin/breast

300 pull
4 x 25 sprint :10 rest
250 pull :30 rest
4 x 25 sprint :10 rest
200 pull :30 rest
4 x 25 sprint :10 rest
150 pull :20 rest
4 x 25 sprint :10 rest

9x 50 - 1-3) no breath in flags 4-6) choice 7-9) build
100 ez