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 27, 2012
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!
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)
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:)
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
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
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
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
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