December 30, 2009

Next to the last workout for 2009!!! Woo Hoo!!!!

10x 1:30 swims with 15 secs rest between each 1:30

Crazy IM's
6x200 IM - swim in any order of stroke as long as you do 50 of each
on 3:30 or 3:45 or 4:00

"The Pit"
A great sprint workout!!! Swimmer A is at one end, and swimmers B and C are at the other end. Each swimmer will sprint 50 yards. Swimmer A starts, after she flips and her feet pass the flags, swimmer B will begin and try and catch A. As soon as B's feet pass the flags, swimmer C will begin and try and catch B. Everyone is trying to NOT get caught by the swimmer behind, but each one IS trying to catch the swimmer in front! When A gets back to her wall, she lets B and C pass then begins her chase of swimmer C.
We did 3 sets of 4 sprints. Everyone was huffing and puffing!!! Loved it!!! :-)

4 sets of "descending ladders":
75, 50, 25 on coach start. Descending in speed, so the 25 was a sprint with a time goal

easy 200 swim

Total yards: 3600 - 3800 (depending on how far the 1:30 swim was)

December 29, 2009

Another Christmas workout...

400 swim
4x100 CI +5 secs
400 kick with fins
4x100 CI +5 secs
400 pull with paddles and buoys

3x 4x100 CI
1 MRBS


200 swim easy

Total 4300 yards

Dec 28, 2009

Here is the workout from Monday -

400 swim/kick with fins
16x25 kick with fins (fly/back/free) on :30
200 drill with fins (catch up or zipper drill)

4 times through with 1MRBS
1x200 (2xCI)
2x100 (CI)
2x50 (1/2 CI)

6x50 breast or back on 1:00
6x50 fly/free on 1:00
12x25 choice on :30 (every 3rd sprint)
100 easy

Total 4,000 yards