Friday's Workout (12.17)

RECOVERY

 

Warm-Up: (900m)          

§  300 swim

§  4X125 RIMO – 50K, 50D, 25S @ :20 rest

§  100 free

 

Main Set: (1500m)

§  4X100 pull (buoys, no paddles) @ 1:40

§  6X75 IM @ 1:30                

o   Odds – fly, back, breast

o   Evens – free

§  8X50 Kick w/board – choice @ 1:10

§  10X25 @ :50

o   4 - 2 breaths or less

o   1 easy

 

Warm Down

Wednesday's Workout (12.15)

DISTANCE

Warm-Up: (800m)          

§  300 swim

§  100 kick

§  300 pull

§  100 drill

 

Pre-Main Set (500m)

§  10X50 @ 1:00

o   1X50 easy fast

o   1x50 fast easy

o   1x50 build

o   1x50 fast

o   1X50 easy

 

Main Set: (1600m)

§  1X250 – free, back by 50 @ 4:30

§  2X200 – 50 moderate, 100 fast, 50 moderate @ 3:30

§  3X150 – free, back by 50 @ 2:40

§  4X100 @ 2:00

o   75 moderate, 25 fast

o   50 moderate, 50 fast

o   25 moderate, 75 fast

o   100 fast

§  1X100 easy

 

 

Pull Set: (400m)

§  4X100 pull breathing every 3 @ 1:45

 

Warm Down (100m)

§  1X100 easy

Tuesday's Workout (12.14)

FAST ENDURANCE

Warm-Up: (500m)          

§  100  swim

§  100 kick

§  100 swim

§  100 pull

§  100 swim

 

Pre-Main Set (500m)

§  4x25 drill IM order @ :40

§  100 free build by 25 @ 1:40

§  4x25 kick IM order @ :50

§  100 free build by 25 @ 1:40

§  4x25 fast IM order @ :40

 

Main Set: (1050m)

§  1X100 IM @ 2:30

§  4x50 free @ 200 pace @ 1:00

§  1X100 IM @ 2:30

§  2x50 free @ 200 pace @ 1:00

§  100 easy choice @ 3:00

§  1x100 IM @ 2:30

§  4x25 free @ 100 pace @ :40

§  1x100 IM @ 2:30

§  2x25 free @ 100 pace (off blocks)

§  100 easy choice @ 3:00

 

Warm-Down: (300m)

§  4X75 free breathing 3 @ 1:45

Thursday Workout

300 swim
300 pull
4 x 75 flutter/dolphin kick board/ back/ underwater
2 x (4x 100 broken)- free/ stroke
4x (50, 25, 25, 50)  rotating I M order
200 ez

Monday's workout

200 swim
2x100 drill
200 pull
2x100 drill
2x100 kick
4x50 stroke drill
200 IM drill
4 times: 150 pull easy, 2x75 fast
Warm down

Friday's Workout

RECOVERY

 

Warm-Up: (800m)          

§  200 swim @ 4:00

§  4X50 kick @ 1:15

§  200 pull @ 4:00

§  4X50 kick @ 1:15

 

Pull: (500m)

§  10X50 free – descend 1-5, 6-10 @ 1:00

 

Main Set: (1000m)

o   2x100 swim moderate @ 1:40

o   4x75 kick @ 1:40

o   6x50 swim moderate @ 1:00

o   8x25 swim – 2 breaths or less @ :40

 

Warm Down: (300m)

§  3x100 swim easy @ 2 min

Thursday's Workout (12.9.10)

STROKE/SPRINT

 

Warm-Up: (600m)          

§  300 swim choice

§  4x75 stroke – 50K, 25D @ 2:00

 

Pull Set: (500m)

§  5X100 pull breathing 3, 5 by 50 @ 1:40

 

Pre Main Set (200m)

§  2X50 - free build @ 1:00

§  4x25 – IM Order build @ :35

 

Main Set: (900m)

§  3X - odd rounds stroke, even round choice

o   1X75 – 50 K, 25D @ 1:45 (stroke), 1:30 (free)

o   1X75 – 50D, 25S @ 1:45 (stroke), 1:30 (free)

o   1X50 – build to fast  @ 1:10 (stroke), 1:00 (free)

o   2X25 – fast @:40 (stroke), :35 (free)

o   1X50 – easy choice @ 2:00

 

Warm-Down: (200m)

§  4x50 – free, back by 25 @ 1:15