March 27, 2009

Wednesday's practice was divided so I will post two main sets and you can decide which you would rather do. Or you could do both if you are feeling that ambitious!!!

1x400 Warm Up

16x50's (or 20 if you have time) choose a time that is :25-:30 seconds faster than you normally swim a 50 in. Use that time for the first 3x50's. Then drop :05 each round of 3x50's. The last round you should be getting between :05-:10 rest and working pretty hard.

Main Set Option #1:
12x100's @1:30 (1:50/2:00/2:15 Depending which lane you swim in) 3 strong free/1 easy not free.

Main Set Option #2:
9x100's @2:00 (2:15/2:30) 2 IM/1 easy free

6x75's @:10-:15 rest; IM order kick (only 1 flutter kick)

**That is as far as I remember. So do this next part in addition if you have time.**

12x25's @:40; 2 sprint/1 easy, your choice of stroke

1x200 Cool Down

TOTAL YARDAGE: 3,350 (or 3,050)

Have a fabulous workout!!!

March 24, 2009

This workout is a little distanced with sprinting to finish it off.

1x400 Warm Up

5x100's build from 75% to 85% effort (set times on :10-:15 rest)

5x200's Pull; odds all out, evens recovery (set times on :10-:15 rest)

8x50's IM Sprint down, easy Free back @1:00/1:15/1:30

4x50's :15 vertical flutter kick, go straight into 50 sprint free @1:30/2:30

1x200 Cool Down

TOTAL YARDAGE: 2,700

March 20, 2009

Today is the first official day of Spring!! And what a beautiful day it is starting out. Blue skies and warm temperatures.

This workout is the one from Wednesday, sorry I am two days behind, I meant to post this yesterday morning.

1x400 Warm Up

2x100's
2x200's
2x300's
2x400's
2x500's
This is the main set and very long. If you go all the way to 500, pull the 200's and 400's. If you go to the 300's or 400's pull the 100's and 300's. The goal is to make the second one of each about :10 faster than the first. Base the times either off 2:10, 2:00, 1:45 or 1:30 per 100.

6x50's Underwater down/EASY coming back

1x200 Cool Down

TOTAL YARDAGE: 3,900

This was a tough one but everyone who came on Wednesday did a fabulous job on it and they all seemed to enjoy it!

March 17, 2009

HAPPY ST. PATRICK'S DAY!!

I love March and spring, everything is so green and warm! Here is the workout from last night, it was a little short because of a water polo game but we got in a little early too.

1x400 Warm-Up

12x25's Sprint kick down, easy kick back

1x100 easy

8x50's SPRINT @1:15 (this was the King of the Lane game, very fun but you have to have a group of at least 3, similar speed to play)

3x200's :15 rest, 85% effort working on beautiful strokes

TOTAL YARDAGE: 1,800

That is about it for today, short but fun!

March 14, 2009

How about a first Saturday workout! We haven't really done that before.


1x400 WarmUp

10x50's @1:00, try to hold the same pace, within 2 seconds

5x200's Broken with :05-:10 rest between "breaks" and :20-:30 between 200's
1-broken @ 25
2-broken @ 50
3-broken @ 100
4-broken @ 50
5-broken @ 25

12x25's @:30 IM order

6x50's @:10-:15 rest; kick, fast in the middle, easy between the flags & the walls

1x200 Cool-Down

TOTAL YARDAGE: 2,700

Hope this is a good workout for you! Have a great weekend.

March 13, 2009

Happy Friday the 13th!!!

I am not sure how often I am planning to post workouts but today is a start for me. This workout is the one from Wednesday night's practice. So if you missed it you can make it up now!

1x400 Warm-Up

20x50's

1 fast, 1 recovery, 2 fast, 1 recovery, 3 fast, 1 recovery, 4 fast, 1recovery, 5 fast, 1 recovery

(add :10 seconds to your fast time and use that for the fast ones; add :20-:25 seconds to your fast time for the recovery ones)

16x25's
1: 12.5 fast/12.5 easy
2: 12.5 easy/12.5 fast
3: all fast
4: all easy
(your choice of stroke; on :30 seconds)

1x600 Pull; breath every 3,5,7 by 25

1x200 Cool-Down (make sure your heartrate goes down)

TOTAL YARDAGE: 2,600