March 23, 2010

I remembered two days in a row. I think we need a short sprint workout today.

1x400 Warm up

12x25's 4 drill, 4 kick, 4 swim (your choice of stroke); @: 45 (:30, :55)

1st Main Set (repeat 3 times):
50--all out (choice stroke); @1:00 (:50, 1:15)
50--recovery; @1:05 (:55, 1:20)
100--build by 25 (choice stroke); @ 2:00 (1:50, 2:10)
50--recovery; @1:05 (:55, 1:20)

6x50's kick, sprint down easy back; @1:30 (1:00, 1:50)

2nd Main Set (repeat 3 times):
4x25's--all out (choice stroke); @:40 (:30, :50)
50--recovery; @1:05 (:55, 1:20)
3x50's--negative split (choice stroke); @ 1:00 (:50, 1:15)
50--recovery; @1:05 (:55, 1:20)

1x200 Cool Down

Total yardage: 3,000

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!