Wednesday workout

300 swim
100 fly kick
200 75free/25 fly
100 fly kick
6x50 25 underwater fly kick/ 25 fist fly
7x200 1 and 7 pull
12x25 kick easy, fast
200 easy

How to change!

steps that you might consider when changing something on your stroke!

http://www.usms.org/articles/articledisplay.php?a=270

Saturday workout

300 swim
2times:
2x150 pull
3x75 fly, back, breast
4x25 vs.
5x50 kick

2times:
1x50 easy 55'
1x50 fast 40'
2x50 easy 50'
2x50 fast 40'
3x50 easy 45'
3x50 fast 40'

200 easy

Thursday Workout

300 swim 

300 pull

4 x 50- backstroke kick/work turns

1 x 200- free

2 x 150- middle 50 stroke/fast

3 x 100 IM- 1)work fly 2) work back 3) work breast

4 x 50- stroke- build set

Repeat in reverse

100 ez

--
Angela Park
Aquatics and Triathlon Club Coordinator
LPAC-LVAC-WAC
773-529-2022 x 154

http://cactriclub.blogspot.com/
http://wacmasters.blogspot.com/
http://cacrunningclub.blogspot.com/

Wednesday workout

500 300swim/200IM
500 free/back kick
500 single arm/regular
2x250 50easy/50 fast
5x100 pull
2x250 50 fast/50 easy
200 wd

Tuesday workout

400 75 free/25 back
10x50 kick
16 x 75
1-4 build
5-8 free/stroke/choice
9-12 stroke/free/stroke
13-16 300 broken 15 sec. Rest
3x200 pull
150 warm down

Monday workout

2x300 1- swim, 2- 50 free/50 back kick
3x200 pull
8x25 vs (4 free, 4 back)
100 easy
400 75free/25 stroke
2x200 50 swim/50 overkick
4x100 500 pace 15 sec rest
4x75 warm down