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
Thursday, April 30, 2009
Wednesday, April 29, 2009
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!!!
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!!!
Friday, April 10, 2009
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
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
Tuesday, April 7, 2009
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
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
Wednesday, April 1, 2009
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!!!
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!!!
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