Saturday´s videos

Videos

I will be posting the videos tomorrow!

Tuesday´s workout

300 swim
200 pull

Kick Set
1x100
2x75
3x50
4x25

Pre Main Set
2times:
2x100 pull
1x200 3/5/e/7

Main set
3 times:
4x50 pace
3 min break (warm down at least a 100)

200 easy

Monday's Workout (1.24)

STROKE/SPRINT

Warm-Up: (750m)

• 5X150 - swim, kick, swim, pull, swim

Pre Main Set: (500m)

• 4X25 skull @ :45
• 2X50 drill choice @1:00
• 1X50 build choice @ 1:00

Main Set: (1100m)

• 100 pull @ 1:40/2:00
• 4X75 free - 25 DPS, 50 fast @ 1:50
• 100 pull @ 1:40/2:00
• 6X50 stroke (not free) - 25 DPS, 25 fast @ 1:50
• 100 pull @ 1:40/2:00
• 8X25 IM (2 of each stroke) - odd-moderate, even-fast @ :50

Warm Down (200m)

• 200 your choice

Thursday's workout

400 swim

3 x 100 drill/swim

200 pull

8 x 100 25 IMO/75 asc. by 25

4 x 200 pull desc. 1-4

1 x 400 100 fast/ 200 easy/ 100 fast

100 easy

Wednesday's Workout (1.19)

MID-DISTANCE

Warm-Up: (1000m)

• 2X100 swim
• 4X75 pull @ 1:30
• 6X50 drill @ 1:00
• 8X25 kick @ :45

Pull Set (600m)

• 6X100 pull starting at 1:40/1:50/2:00 and dropping :05 for each 100
• starting at 1:40 - 1:40, 1:35, 1:30, 1:25, 1:20, 1:15
• starting at 1:50 - 1:50, 1:45, 1:40, 1:35, 1:30, 1:25
• starting at 2:00 - 2:00, 1:55, 1:50, 1:45, 1:40, 1:35

Main Set: (700m)

• 6X75 swim @ 1:30/2:00
• odd - 50 moderate/25 fast
• even - 25 moderate/50 fast
• 6X50 IM Transitions @ 1:00/1:20
• fly/back
• back/breast
• breast/free

Warm Down (200m)

• 200 your choice

Tuesday's workout

200 swim, kick, pull
8x50 IM drill 1:00
8x75 pull 1:20

3times:
4x25 fast
2x50 easy/fast
100 fast

200 warm down