For Tim and crew #2

WARMUP: 400 swim your choice of stroke

KICK SET:
4 X 100 with fins
#1: free (take 4 dolphin kicks off each wall Under Water)
#2: back (take 4 dolphin kicks off each wall UW)
#3: fly (take 4 dolphin kicks off each wall UW)
#4: pulse breast (breast arms, fly kick) (take 4 dolphin kicks off each wall UW)

MAIN SET:
4 X 100 freestyle pull, breathe every 5...4...3...2 by 25 on each 100 (rest is approx.:15)
3 X 100 IM (rest is approx.:30)
2 X 100 kick with no board. Your choice of kick, but try to go at least 10 yards UW off each wall.
1 X 100 of your worst stroke, alternate 25 single arm/25 whole-stroke swim
12 X 50, swum as 25 stroke (IM order)/25 free
On the last 4, the freestyle should be BUILD. Rest is approx.:15.

COOLDOWN:
8 X 25 freestyle pull, breathing every 4 or 5 strokes. Focus on a complete, relaxed exhale that lasts for as long as it takes you to do the 4 or 5 strokes.

Total: 2600 yards

For Tim....

Here's a workout for you, Tim (and crew)

200 swim
300 kick
400 pull with bouy

5x (4x50's) 10 secs rest between 50's and 1 min rest between sets. Keep heartrate medium high.... where you could keep going, but it's a little uncomfortable...

kick 4x100's 2 free, 2 back

easy 200 swim

Dec 1, 2010

day before the meet workout

400 drill/swim
10 x 25's odd back, even breast on :30
400 pull with paddles and buoys
10 x 25's fly with fins on :30

8 x 50's on 1:00
6 x 50's on :55
4 x 50's on :50
2 x 50's on :45
1 50 sprint for time

200 swim easy free

Starts and Turns

Nov 30, 2010

200 swim
6 x 50's drill/swim free on 1:00
200 kick
6 x 50's drill/swim back or breast on 1:05
200 pull with paddles
6 x 50's descend 1 - 3, 4 - 6 on 1:00

pacing for 200's
5 x 4 x 50's maintain fast 200 pace
10 sec rest between 50's
1 min rest between sets

broken 100's fly swim (no fins)
5 x 4 x 25's fly swim (last in, first go)
1 min rest between sets

8 x 25's easy swim

3200 yards

Nov 29, 2010

I think I posted this one earlier, but we did the Challenge Set today, so I thought I would post it again - just to motivate YOU, yes YOU, to try it again!

400 drill/swim free

20 x 25's on :25
easy 100 back or breast
20 x 50's on :50 or :45
easy 100 back or breast
20 x 75's on 1:20, or 1:15, or 1:10
each 100 back or breast
Remember the goal of this set is to make it hard for yourself, then see how many intervals you can make. If you miss an interval you have to rest one. Then get back going again.

Kick 12 x 25's w/fins on :30

4000 yards

Nov 22, 2010

going cruisin'.... :-)

4 x 300's (100 swim, 100 drill, 100 kick)
odd 300 free, even 300 back or breast

4 x 200's pull free

3 x 4 x 100's crusie interval (ours are: 1:20 for the fast lane - 2:00 for the slow lane, and varied in between...)

12 x 25's fly w/fins on :30

east 100 breaststroke swim

3600 yards

Nov 10, 2010

Breaststroke day!

4 x 100's free on 1:45
8 x 25's breast
3 x 100's free on 1:40
8 x 25's breast
2 x 100's free on 1:35
8 x 25's breast
1 x 100 free sprint

easy 100 breaststroke

16 x 25's breast on :40
goal: how far can you get w/underwater pull?

kick breast - fartleck 10 mins - 30 secs fast, 30 secs recovery

8 x 50's from middle of pool work turns!

2800 yards