April 30, 2009

Don't be too shocked, I am actually posting two days in a row! This was last nights practice:

1x400 Warm-Up

8x75's Kick/Drill/Swim by 25; @:10 rest

5x200's Negative Split (the 2nd 100 is faster than the 1st) @:20-:25 rest; ***Pulling optional

8x50's Middle 25 Sprint; @:50 (1:00 or 1:20)

1x200 Cool-Down

TOTAL YARDAGE: 2,600

April 29, 2009

It has been a while since I last posted a workout. Sorry for the delay. I will try to be better.

1x400 Warm-Up

16x25's IMO (drill if you want) @:40

4x [50 Sprint
100 Recovery
25 Sprint
50 Recovery]

12x25's 1: Sprint
2: Underwater
3: Recovery

1x200 Cool-Down

TOTAL YARDAGE: 1,800

This was the workout from Monday night. I will really try hard to post tonight's workout tomorrow!!!

April 10, 2009

I kind of made this main set confusing. So don't worry too much about times. Just try to make sure to do all parts and remember where you are at. You can add some pulling for the longer parts if you would like.

1x400 Warm Up

8x75's 50 drill/25 swim; choice stroke @1:40

Main Set:
Ladder: start at 25 and go to 300 by 25's (don't go back down)
example:
25, 50, 75, 100, 125, 150...etc
**either do the 50's/100's IM or strong Free, the 25's/75's are recovery (you can go up to 200 for the IM option or add up to 400 if you have time on Free)

1x200 Cool Down

TOTAL YARDAGE: 3,150

April 7, 2009

It was quite the crazy day on Monday night. It was great to get new swimmers but it is always challenging when I have 18 people to watch. But everyone had fun, right?

1x400 Warm Up

6x75's kick/drill/swim by 25 @:10-:15 rest

Main Set:
5x[5x50's] (or 4x[4x50's]) holding the exact same times each 50; drop 1 second each round
example:
round 1 you hold :45 on all 5
round 2 you hold :44 on all 5
round 3 you hold :43 on all 5 etc.

Times: lanes 1-2 1:15, lane 3 1:10, lane 4 1:00, lane 5 :55

2x300's Pull, breath every 3/5 by 50

1x200 Cool Down

TOTAL YARDAGE: 2,900

April 1, 2009

We have a long workout planned for us today. So lets just get straight to it!

1x400 Warm Up

20x50's pace; first 10 85% effort, second 10 90% effort @:45/1:00/1:15

6x100's kick, middle 50 sprint @ 2:15/2:30/3:00

25x100's descend 1-5, drop :10 every group of 5

12x25's 1st-underwater; 2nd-sprint; 3rd-easy @:40

3x300's Pull, breath every 3,5 by 50; @ :15-:30 rest

TOTAL YARDAGE: 5,700




APRIL FOOLS!!!!!

I am such a joker, you could do that workout if you wanted but I know that I wouldn't. Here is what we did on Monday since I forgot to post it yesterday:

1x400 Warm Up

16x25's 1/2 fast-1/2easy; 1/2 easy-1/2 fast; all fast; all easy

5x150's (or 5x250's) Odd 50's fast; evens easy @ :20 rest

6x50's kick; odds sprint-evens easy

1x400 pull; breathing 3,5,7 either by 25 or 50

1x200 Cool Down

TOTAL YARDAGE: 2,450 (or 2,950)

Have a wonderful Snowy April Day!!!