June 30, 2009

1x400 Warm-up

8x100's IM order, drill (2x100's of each stroke); @2:30 (2:45/3:00)

Main Set: Ladder

100 IM
100 Easy
200 IM
100 Easy
300 IM
100 Easy
400 IM
100 Easy

*IM's on 2:00 (2:20/2:40/3:00)/100 yds pace
*Free's on 1:45 (2:00/2:15)

12x25's kick, choice; @:30 (:40/:50)

1x300 Cool-down

Total yardage: 3,200

June 24, 2009

Class was canceled today so I just thought I would post another workout.

1x400 Warm-up

4x200's @2:40 (3:20/4:00); descend 1-4 (by 200)

12x100's @1:30 (1:50/2:00/2:15); every 3rd ALL OUT

8x25's @:30 (:45/:50); kick, sprint down/easy back

1x300 Cool-down

Total Yardage: 2,900

June 23, 2009

It has been a long time since I last posted a workout. I am sure it is not an issue since I do not really think anyone reads this. I have been super-busy with school but I will try again to make an effort to post more frequently...

1x400 Warm-up

10x50's @:45 (1:00, 1:15); hold a steady pace (all 50's within 1-3 seconds)

Main Set: @:30-:45 rest per section
100 Fly
100 Fly + 200 (100 Fly/100 Back)
100 Fly + 200 (100 Fly/100 Back) + 300 (100 Fly/100 Back/100 Breast)
100 Fly + 200 (100 Fly/100 Back) + 300 (100 Fly/100 Back/100 Breast) + 400 IM

***This could also be done for the 200 IM (50 Fly, 50 Fly +100 (50 Fly/50 Back.....)

1x400 Cool Down

Total Yards: 3,300

If you have time you can also go down the ladder:

400 IM + 300 (100 Back/100 Breast/100 Free) + 200 (100 Back/100 Breast) + 100 Free
300 (100 Back/100 Breast/100 Free) + 200 (100 Breast/100 Free) + 100 Free
200 (100 Breast/100 Free) + 100 Free
100 Free

Total Yardage: 4,300