A:
500 warm up
6x75 @ 1:20 (25 kick/25 right arm only/25 left arm only)
300 IM (kick/drill/swim by 25)
12x50 swim (3 @ :50, 3 @ :45, 3 @ :40, 3 @ :35)
50 easy
300 IM (kick/drill/swim by 25)
8x50 @ :55 w/paddles only (1 FAST!, 1 easy)
50 easy
300 IM (kick/drill/swim by 25)
8x50 @ :60 w/fins (25 kick underwater, 25 strong swim)
50 easy
4x25 ALL OUT RACE! w/easy 25 recovery between each sprint
200 cool down
*3700 Total*
B:
400 warm up
4x75 w/:30 sec rest (25 kick/25 right arm only/25 left arm only)
300 (50 free, 25 non-free)
8x50 w/:20 sec rest (1 FAST!, 1 easy)
50 easy
300 (50 free, 25 non-free)
6x50 w/:30 sec rest w/fins (25 kick underwater, 25 strong swim)
100 cool down
*2300 Total*
Thursday, December 8, 2011
Tuesday, December 13, 2011
A:
600 warm up (200 swim/100 kick x 2)
5x50 @ 1:00 (25 right arm/25 left arm - non working arm at side)
5x50 @ 1:00 (catch-up drill with a single paddle or stick)
5x50 @ 1:00 (fist drill with paddles)
Main set: 25/50/75/100/75/50/25 (400 total)
1st round - all swim, @ :30 per 25
2nd round - pull, @ :30 per 25
3rd round - swim, @ :30 per 25, first 25 of each segment is FAST!
4th round - pull, @ :30 per 25, first 25 of each segment is FAST!
5th round - with fins, first 25 of each segment is kick, @ :30 per 25
200 cool down
*3500 Total*
B:
600 warm up (200 swim/100 kick x 2)
6x50 w/:15 rest (25 right arm/25 left arm)
6x50 w/:15 rest (catch-up drill with a single paddle, stick or kickboard)
Main set: 25/50/75/100/75/50/25 (400 total)
1st round - all swim, with :15 seconds rest after each segment
2nd round - all pull, with :15 seconds rest after each segment
3rd round - swim, with :15 rest, first 25 of each segment is FAST!
100 cool down
*2500 Total*
600 warm up (200 swim/100 kick x 2)
5x50 @ 1:00 (25 right arm/25 left arm - non working arm at side)
5x50 @ 1:00 (catch-up drill with a single paddle or stick)
5x50 @ 1:00 (fist drill with paddles)
Main set: 25/50/75/100/75/50/25 (400 total)
1st round - all swim, @ :30 per 25
2nd round - pull, @ :30 per 25
3rd round - swim, @ :30 per 25, first 25 of each segment is FAST!
4th round - pull, @ :30 per 25, first 25 of each segment is FAST!
5th round - with fins, first 25 of each segment is kick, @ :30 per 25
200 cool down
*3500 Total*
B:
600 warm up (200 swim/100 kick x 2)
6x50 w/:15 rest (25 right arm/25 left arm)
6x50 w/:15 rest (catch-up drill with a single paddle, stick or kickboard)
Main set: 25/50/75/100/75/50/25 (400 total)
1st round - all swim, with :15 seconds rest after each segment
2nd round - all pull, with :15 seconds rest after each segment
3rd round - swim, with :15 rest, first 25 of each segment is FAST!
100 cool down
*2500 Total*
Monday, December 12, 2011
A:
900 warm up (3x: 200swim/50 kick/50 drill)
6x75 @ 1:20 (free/non-free/free by 25)
4x50 pull @ :45
3 x [200 pull @ 3:45, 3x50 swim @ :60, descend stroke count]
50 easy
all swim: 3x50 @ :60; 2x75 @ 1:20; 1x150 @ 2:30; 2x75 @ 1:20; 3x50 @ :60
200 cool down
*3500 Total*
B:
600 warm up (2x: 200swim/50 kick/50 drill)
6x75 w/:20 rest (free/non-free/free by 25)
4x50 pull w/:15 rest
3 x [200 pull w/:30 rest, 3x50 swim w/:15rest, descend stroke count]
all swim: 3x50 @ :60; 2x75 @ 1:20; 1x150 @ 2:30; 2x75 @ 1:20; 3x50 @ :60
100 cool down
*2400 Total*
900 warm up (3x: 200swim/50 kick/50 drill)
6x75 @ 1:20 (free/non-free/free by 25)
4x50 pull @ :45
3 x [200 pull @ 3:45, 3x50 swim @ :60, descend stroke count]
50 easy
all swim: 3x50 @ :60; 2x75 @ 1:20; 1x150 @ 2:30; 2x75 @ 1:20; 3x50 @ :60
200 cool down
*3500 Total*
B:
600 warm up (2x: 200swim/50 kick/50 drill)
6x75 w/:20 rest (free/non-free/free by 25)
4x50 pull w/:15 rest
3 x [200 pull w/:30 rest, 3x50 swim w/:15rest, descend stroke count]
all swim: 3x50 @ :60; 2x75 @ 1:20; 1x150 @ 2:30; 2x75 @ 1:20; 3x50 @ :60
100 cool down
*2400 Total*
Saturday, December 10, 2011
Warm Up:
6 x 100 (:20 sec rest b/w ea)
#1 Swim #2 Drill #3 Kick >Repeat
Main Set:
300 Pull
-Build each 100
3 x 100 on 1:45 (Hold 1:20-1:40)
6 x 50 (15 sec rest b/w ea)
2 Kick/2 Build/2 FAST!
4 x 50 (on :50-1:10) choice of stroke
-1 Fast/1 ez
2 x 100 STRONG Effort! (:30 sec rest b/w each)
-Record time
200 Pull Breathe every 3/5 by 50
12x25 (on :35-55)
Breathing pattern 3/2/1/0 by 25
200 Choice Warm-Down
Total: 2600
6 x 100 (:20 sec rest b/w ea)
#1 Swim #2 Drill #3 Kick >Repeat
Main Set:
300 Pull
-Build each 100
3 x 100 on 1:45 (Hold 1:20-1:40)
6 x 50 (15 sec rest b/w ea)
2 Kick/2 Build/2 FAST!
4 x 50 (on :50-1:10) choice of stroke
-1 Fast/1 ez
2 x 100 STRONG Effort! (:30 sec rest b/w each)
-Record time
200 Pull Breathe every 3/5 by 50
12x25 (on :35-55)
Breathing pattern 3/2/1/0 by 25
200 Choice Warm-Down
Total: 2600
Friday, December 9, 2011
A:
200 swim/200 pull/200 kick/200 IM drill
6x50 @ 1:05 (25 fast/25 easy/kick hard on the wall until next interval)
3x100 @ 2:10 (50kick/50 swim)
8x75 w/fins @ 1:30 (25 underwater/25 swim/25 Tarzan drill)
50 easy
4x100 pull @ 1:40 (3/5 breathing pattern by 25)
300 (25 kick/25 drill/25 swim x 3)
6x75 @ 1:20 (25 free/25 non-free/25 free)
200 cool down
*3400 Total*
B:
200 swim/200 pull/200 kick
6x50 w/:10 rest (25 fast/25 easy/:10 seconds kick hard on the wall)
3x100 w/:30 rest (50 kick/50 swim)
6x75 w/fins w/:30 rest (25 underwater/25 swim/25 Tarzan drill)
3x100 pull w/:20 rest (3/5 breathing pattern by 25)
300 (25 kick/25 drill/25 swim x 3)
4x75 @ 1:30 (25 free/25 non-free/25 free)
100 cool down
*2600 Total*
ATTN: We have posted workouts for the next two weeks. Both Karen and Nader will not be on deck to coach these workouts. We will have a binder with these workouts printed and ready for you. If you have any questions please see Jordyn or Allison in Aquatics.
200 swim/200 pull/200 kick/200 IM drill
6x50 @ 1:05 (25 fast/25 easy/kick hard on the wall until next interval)
3x100 @ 2:10 (50kick/50 swim)
8x75 w/fins @ 1:30 (25 underwater/25 swim/25 Tarzan drill)
50 easy
4x100 pull @ 1:40 (3/5 breathing pattern by 25)
300 (25 kick/25 drill/25 swim x 3)
6x75 @ 1:20 (25 free/25 non-free/25 free)
200 cool down
*3400 Total*
B:
200 swim/200 pull/200 kick
6x50 w/:10 rest (25 fast/25 easy/:10 seconds kick hard on the wall)
3x100 w/:30 rest (50 kick/50 swim)
6x75 w/fins w/:30 rest (25 underwater/25 swim/25 Tarzan drill)
3x100 pull w/:20 rest (3/5 breathing pattern by 25)
300 (25 kick/25 drill/25 swim x 3)
4x75 @ 1:30 (25 free/25 non-free/25 free)
100 cool down
*2600 Total*
ATTN: We have posted workouts for the next two weeks. Both Karen and Nader will not be on deck to coach these workouts. We will have a binder with these workouts printed and ready for you. If you have any questions please see Jordyn or Allison in Aquatics.
Wednesday, December 7, 2011
A:
FINS ON -
500 warm up
4x50 kick @ :55
4x50 drill (25 right arm/25 left arm) @ :55
4x50 drill (catch-up with stick or single paddle) @ :55
- FINS OFF
4x50 drill (25 fist drill/25 swim) @ :55
4x50 descend 1-4 @ :55
3x150 @ 2:30(50 FAST/50 easy/50 non-free)
4x75 @ 1:15 (25 FAST/25 easy/25 FAST)
3x150 pull @ 2:30 (50 FAST/50 easy/50 breathing every 5)
4x75 @ 1:20 (50 easy swim/25 FAST kick)
4x75 @ 1:15 (25 easy/25 FAST/25 easy)
200 cool down
*3500 Total*
B:
FINS ON -
400 warm up
4x50 kick w/:15 rest
4x50 drill (25 right arm/25 left arm) w/:15 rest
4x50 drill (catch-up with stick or single paddle) w/:15 rest
- FINS OFF
4x50 drill (25 fist drill/25 swim) w/:15 rest
3x150 w/:30 rest (3x:25 FAST/25 easy)
4x75 w/:20 rest (50 easy swim/25 FAST kick)
3x150 pull w/:30 rest (3x:25 FAST/25 easy)
100 cool down
*2500 Total*
FINS ON -
500 warm up
4x50 kick @ :55
4x50 drill (25 right arm/25 left arm) @ :55
4x50 drill (catch-up with stick or single paddle) @ :55
- FINS OFF
4x50 drill (25 fist drill/25 swim) @ :55
4x50 descend 1-4 @ :55
3x150 @ 2:30(50 FAST/50 easy/50 non-free)
4x75 @ 1:15 (25 FAST/25 easy/25 FAST)
3x150 pull @ 2:30 (50 FAST/50 easy/50 breathing every 5)
4x75 @ 1:20 (50 easy swim/25 FAST kick)
4x75 @ 1:15 (25 easy/25 FAST/25 easy)
200 cool down
*3500 Total*
B:
FINS ON -
400 warm up
4x50 kick w/:15 rest
4x50 drill (25 right arm/25 left arm) w/:15 rest
4x50 drill (catch-up with stick or single paddle) w/:15 rest
- FINS OFF
4x50 drill (25 fist drill/25 swim) w/:15 rest
3x150 w/:30 rest (3x:25 FAST/25 easy)
4x75 w/:20 rest (50 easy swim/25 FAST kick)
3x150 pull w/:30 rest (3x:25 FAST/25 easy)
100 cool down
*2500 Total*
Monday, December 5, 2011
Monday, December 5, 2011
A:
500 warm up
6x50 @ 1:10 (kick/drill)
4x250 @ 4:00 (100 free/50 non-free/100 free)
12x25 @ :40 4x:(2 drill, 1 build to FAST!)
3x200 swim @ 3:15 (50 easy/50 medium/50 strong/50 FAST!)
8x75 @ 1:20 pull (3/5/3 breathing pattern by 25)
2x(2 starts and 2 turns)
200 cool down
*3500 Total*
B:
400 warm up
6x50 w/:20 sec rest (kick/drill)
4x200 w/:30 sec rest (150 free/50 non-free)
12x25 w/:15 sec rest 4x:(2 drill, 1 build to FAST!)
3x200 pull w/:30 sec rest (50 easy/50 medium/50 strong/50 FAST!)
100 cool down
*2500 Total*
500 warm up
6x50 @ 1:10 (kick/drill)
4x250 @ 4:00 (100 free/50 non-free/100 free)
12x25 @ :40 4x:(2 drill, 1 build to FAST!)
3x200 swim @ 3:15 (50 easy/50 medium/50 strong/50 FAST!)
8x75 @ 1:20 pull (3/5/3 breathing pattern by 25)
2x(2 starts and 2 turns)
200 cool down
*3500 Total*
B:
400 warm up
6x50 w/:20 sec rest (kick/drill)
4x200 w/:30 sec rest (150 free/50 non-free)
12x25 w/:15 sec rest 4x:(2 drill, 1 build to FAST!)
3x200 pull w/:30 sec rest (50 easy/50 medium/50 strong/50 FAST!)
100 cool down
*2500 Total*
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