Tuesday, March 27, 2012

March 27, 2012

This will be only part of the workout from Monday. It has been too long to remember. I also want to reemphasize that I did not write these workouts. My best friend Becky did.

1x400 warmup
6x200's @2:50--3 moderate and 3 fast
4x100's @1:45--IM
10x50's @:50--25 easy/25 fast

Total: 2,500 yards

I will try had to post tomorrow's workout tomorrow!

Tuesday, March 13, 2012

March 13, 2012

I swam yesterday (Monday, March 12) and it was a great practice. I like when Becky has us do speed stuff; we don't get to very often.

1x400 warm up
1x200 flutter kick w/out board
12x75's IM @1:20

3 times through
6x50's 2@:45, 2@:40, 2:@35
(I actually made all of them, yeah!)

1x200 dolphin kick on your back

Total of 2,600 yards

**I got Zumba 2 for my Wii and I played a short class today. It was quite fun!

Friday, March 9, 2012

March 9, 2012

March 9, 2012

This workout is from Wednesday. I did not go on Monday and I cannot today because of a Professional Development for school.

1x400 Warm up

(I cannot remember the second set. So I will put the one I would choose to do)
Favorite 50's--that is 16x50's on 1:00 in groups of four, the second 25 of each is always IM order. The first 4 all start with Fly, the second 4 with backstroke, etc.

Ladder:
11 to 1--Odd ones hard pull freestyle, even ones choice. (this is 66 lengths or a "mile")
(after the first one, I decided to do the pulls backstroke)

4x100's Kick with a board @ 2:00 (I had to get out for school before these)

Choice cool down.

Total yards: 2850 (not including cool down)

Sunday, March 4, 2012

March 4, 2012

Wow, it has been a long time. I really want to stay caught up. I don't coach any more but I am finally swimming again. So, I think I will try to post the workouts that I am doing. My goal is to swim across Bear Lake this summer. I have been swimming most Mondays, Wednesdays, and Fridays with the Kearns Master's Team. And they are awesome!

Hopefully I will be posting tomorrow then:)

Wednesday, July 28, 2010

July 28, 2010

Today's workout will be a little longer. I am hoping to swim across Bear Lake next year and this is a good one to start with for that kind of distance.

2x400's Warm up, choice stroke.

10x50's Pace--try to hold the same time within 2-3 seconds (hold a strong pace--about 85% effort level)

4x500's
1-Kick, 2-Swim, 3-Pull, 4-Swim

20x25's odds-Sprint, evens-Easy

8x100's descend 1-4 (each gets faster than the one before then start back over on #5)

1x500 Cool Down

Total Yardage: 5,100

Friday, May 28, 2010

May 28, 2010

It has been a while since the last workout posted. Hopefully the past ones have been able to sustain you...

1x400
Warm up; your choice

4x100's @2:00 (1:45/2:10)
Alternate freestyle and backstroke by 100

6x50's @1:00 (:50/1:10)
Dolphin kick off each wall until your feet reach the flags then swim freestyle the rest of the way. Use the 3-7-3 drill (that means 3 regular strokes then 7 kicks on your side, another 3 strokes, then repeat across the pool).

8x25's @ :40 (:30/:45)
Flutter kick with board. Odds are sprint, evens are easy.

4x125's @2:15 (2:00/2:30)
IM: Rotate a 50 of stroke throughout. 1-50 fly, 25 back, 25 breast, 25 free; 2-25 fly 50 back, 25 breast, 25 free; etc.

6x25's @ :40 (:30/:45)
Odds dolphin kick, evens breaststroke kick

6x75's @1:30 (1:15/1:45)
25 catchup stroke, 25 3/4 catchup stroke, 25 regular freestyle
(Catchup is where you do freestyle but touch your hands at the top. 3/4 catchup is where you start your next pull when your hand just enters the water).

4x125's @ 2:00 (1:50/2:15)
75 sprint freestyle, 50 easy choice stroke

2x150's @ :30 rest
Warm down; alternating backstroke and freestyle

Total yardage: 3,200

Saturday, April 3, 2010

April 3, 2010

I should just keep this window open all the time. Otherwise I forget to do things.

1x400 warm up--100 kick, 100 drill, 100 pull, 100 swim

16x25's descend 1-4, your choice of stroke; @:30 (:40)

3x200's negative split (2nd half faster than the 1st); @3:30 (3:50, 3:00)

3x300's descend 1-3 (by 300's), the last 300 should be all out; @:30-:45 rest

3x400's pace, try to hold the same exact time on each one (not a slow time!); @ :40-:50 rest

1x500 cool down--ascend...start strong un-build to easy

Total yardage: 4,000