Time for another workout. I am pretty excited for this one!
Warm Up:
1x200 Backstroke
1x300 Freestyle
1x400 100 Backstroke/100 Freestyle
6x50's sprint; @:50 (1:00, 1:10)
12x25's IM order kick; @:30 (:40, :45)
Main Set:
2x50's Fly
4x75's Backstroke
6x50's Breaststroke
8x100's Freestyle
***all: odds easy, evens fast (plan for about :15-:25 rest after each individual part (50, 50, 75 etc.)
4x100's cool down, 50 Freestyle/50 Backstroke; @1:50 (2:00, 2:15)
Total yardage: 3,400
Monday, September 21, 2009
Thursday, September 10, 2009
September 10, 2009
Twice in one month, and it is not even halfway over yet!!!
1x400 Warmup
8x75's 25 kick/25 drill/ 25 swim; @1:20 (1:30, 1:45)
2x200's IM drill; @ :30 rest
12x25's 1-skull, 2-underwater recovery, 3-3/4 catchup stroke (all free); @ :30 (:35, :45)
8x50's ALL-OUT-SPRINT!!!; @1:30 (1:45, 2:00) (you should be getting at least :45-1:00 rest)
1x500 recovery, distance per stroke
8x25's ALL-OUT-SPRINT!!!; @1:00 (1:15, 1:25) (you should get at least :30-:45 rest)
1x300 recover & cooldown
Total yardage: 3,100
1x400 Warmup
8x75's 25 kick/25 drill/ 25 swim; @1:20 (1:30, 1:45)
2x200's IM drill; @ :30 rest
12x25's 1-skull, 2-underwater recovery, 3-3/4 catchup stroke (all free); @ :30 (:35, :45)
8x50's ALL-OUT-SPRINT!!!; @1:30 (1:45, 2:00) (you should be getting at least :45-1:00 rest)
1x500 recovery, distance per stroke
8x25's ALL-OUT-SPRINT!!!; @1:00 (1:15, 1:25) (you should get at least :30-:45 rest)
1x300 recover & cooldown
Total yardage: 3,100
Wednesday, September 2, 2009
September 2, 2009--Part 2
Another Random Tip:
Breastroke is constantly changing. If you watch the top athletes nowadays you will notice that they do not pull or kick very wide. The new trend is to smaller, faster stroke and kick turn over. So whip those arms through. The kick has changed from up, out, and around...to...upoutround!
I love working on new techniques and ways of swimming!
Breastroke is constantly changing. If you watch the top athletes nowadays you will notice that they do not pull or kick very wide. The new trend is to smaller, faster stroke and kick turn over. So whip those arms through. The kick has changed from up, out, and around...to...upoutround!
I love working on new techniques and ways of swimming!
September 2, 2009
I finally remembered to post another workout. Hopefully this is a good trend but I am not holding my breath!
1x400 Warm Up
(4x)4x25's kick/drill/free/choice; @:30 (:40, :45, :50)
10x50's holding 500 pace; @:45 (:50, 1:00, 1:10)
(3x)
25 sprint; @:30 (:40, :45)
25 easy; @:30 (:40, :45)
50 fast; @:50 (1:00, 1:10)
50 easy; @:50 (1:00, 1:10)
100 hard; @1:50 (2:00, 2:10)
100 easy; @1:50 (2:00, 2:10)
***choose a stroke per round (for the hard ones--all easy are free)
1x200 recovery (nice and easy like)
4x100's kick, one of each stroke, with or without a board; @1:50 (2:00, 2:15, 2:30)
6x50's all out sprint, with fins and paddles; @1:00 (1:10, 1:20, 1:30--you should get ~:20-:30 rest)
4x100's cool down, 1-backstroke, 2-freestyle, 3-backstroke, 4-choice
Total yardage: 3,450
Hopefully this is a good sprint workout for you. It might be a little more than an hour. You can always modify it. Happy swimming!
1x400 Warm Up
(4x)4x25's kick/drill/free/choice; @:30 (:40, :45, :50)
10x50's holding 500 pace; @:45 (:50, 1:00, 1:10)
(3x)
25 sprint; @:30 (:40, :45)
25 easy; @:30 (:40, :45)
50 fast; @:50 (1:00, 1:10)
50 easy; @:50 (1:00, 1:10)
100 hard; @1:50 (2:00, 2:10)
100 easy; @1:50 (2:00, 2:10)
***choose a stroke per round (for the hard ones--all easy are free)
1x200 recovery (nice and easy like)
4x100's kick, one of each stroke, with or without a board; @1:50 (2:00, 2:15, 2:30)
6x50's all out sprint, with fins and paddles; @1:00 (1:10, 1:20, 1:30--you should get ~:20-:30 rest)
4x100's cool down, 1-backstroke, 2-freestyle, 3-backstroke, 4-choice
Total yardage: 3,450
Hopefully this is a good sprint workout for you. It might be a little more than an hour. You can always modify it. Happy swimming!
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