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!
Showing posts with label Freestyle. Show all posts
Showing posts with label Freestyle. Show all posts
Tuesday, March 27, 2012
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)
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
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
Monday, March 22, 2010
March 22, 2010
I need to do something to put "blogging" into my daily schedule. Maybe it would help if I wrote it on my to-do list? Anyway, here is another workout. I hope it helps you get in swimming shape for the upcoming triathlon season.
1x400 Warm up
3x200's 1-Drill, 2-Kick, 3-Swim; @:30 rest
10x50's Pace (mid-distance); @ :55 (1:00, 1:15)
Ladder:
100 --25 Free, 50 Back, 25 Free
200--50 Back, 100 Free, 50 Back
300--100 Free, 100 Back, 100 Free
400--All Free with a strong distance pace
300--100 Free, 100 Back, 100 Free
200--50 Back, 100 Free, 50 Back
100--25 Free, 50 Back, 25 Free
1x400 Cool Down
Total yardage: 3,500
1x400 Warm up
3x200's 1-Drill, 2-Kick, 3-Swim; @:30 rest
10x50's Pace (mid-distance); @ :55 (1:00, 1:15)
Ladder:
100 --25 Free, 50 Back, 25 Free
200--50 Back, 100 Free, 50 Back
300--100 Free, 100 Back, 100 Free
400--All Free with a strong distance pace
300--100 Free, 100 Back, 100 Free
200--50 Back, 100 Free, 50 Back
100--25 Free, 50 Back, 25 Free
1x400 Cool Down
Total yardage: 3,500
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
Thursday, August 27, 2009
August 27, 2009
It seems that I have not gotten a hang of this blogging thing. I think you are supposed to do it more often than once a month. But at least it is something, right? So let's just do a small, easy workout since we have not been together for a whole month.
1x400 Warm Up
12x25's IM order, drill; @ :40 (:30, :45)
8x50's Odds kick/swim, evens swim/kick; @1:15 (1:00, 1:30)
6x100's Odds IM, evens easy free @1:45 (2:00, 2:15, 2:20)
1x300 Pull, working on distance per stroke
1x200 Pull, backstroke (with or without paddles), working on whole body rotation
1x400 Cool down
Total yardage: 2600
Thanks for joining me. It is funny that I don't write anything while I am on vacation, but I do when I start back in school...
1x400 Warm Up
12x25's IM order, drill; @ :40 (:30, :45)
8x50's Odds kick/swim, evens swim/kick; @1:15 (1:00, 1:30)
6x100's Odds IM, evens easy free @1:45 (2:00, 2:15, 2:20)
1x300 Pull, working on distance per stroke
1x200 Pull, backstroke (with or without paddles), working on whole body rotation
1x400 Cool down
Total yardage: 2600
Thanks for joining me. It is funny that I don't write anything while I am on vacation, but I do when I start back in school...
Wednesday, June 24, 2009
June 24, 2009
Class was canceled today so I just thought I would post another workout.
1x400 Warm-up
4x200's @2:40 (3:20/4:00); descend 1-4 (by 200)
12x100's @1:30 (1:50/2:00/2:15); every 3rd ALL OUT
8x25's @:30 (:45/:50); kick, sprint down/easy back
1x300 Cool-down
Total Yardage: 2,900
1x400 Warm-up
4x200's @2:40 (3:20/4:00); descend 1-4 (by 200)
12x100's @1:30 (1:50/2:00/2:15); every 3rd ALL OUT
8x25's @:30 (:45/:50); kick, sprint down/easy back
1x300 Cool-down
Total Yardage: 2,900
Monday, May 18, 2009
May 18, 2009
Hopefully everyone had a chance to swim this weekend! Today I have two workouts since I know that not everyone loves distance.
IM WORKOUT:
1x400 Warm Up
8x75's kick/drill/swim by 25; @ 1:40 (1:50, 2:00)
6x150's IM/Free by 25; @2:30 (2:45, 3:00)
12x25's odds no breath (swimming), evens easy; @ :40 (:45)
5x50's kick; @ :55 (1:00, 1:15, 1:30)
1x200 Cool Down
TOTAL YARDAGE: 2,650
DISTANCE WORKOUT:
1x400 Warm Up
8x50's drill/swim by 25; @ :55 (1:00, 1:10, 1:20)
1x200 @ 3:00 (3:30, 3:45)
1x400 @ 6:20 (6:45, 7:00)
1x600 pull
4x200's 150 Fast, 50 Easy; @3:15 (3:30, 3:45)
1x200 Cool Down
TOTAL YARDAGE: 3,000
This should be a fun one, hope you enjoy it!!!
IM WORKOUT:
1x400 Warm Up
8x75's kick/drill/swim by 25; @ 1:40 (1:50, 2:00)
6x150's IM/Free by 25; @2:30 (2:45, 3:00)
12x25's odds no breath (swimming), evens easy; @ :40 (:45)
5x50's kick; @ :55 (1:00, 1:15, 1:30)
1x200 Cool Down
TOTAL YARDAGE: 2,650
DISTANCE WORKOUT:
1x400 Warm Up
8x50's drill/swim by 25; @ :55 (1:00, 1:10, 1:20)
1x200 @ 3:00 (3:30, 3:45)
1x400 @ 6:20 (6:45, 7:00)
1x600 pull
4x200's 150 Fast, 50 Easy; @3:15 (3:30, 3:45)
1x200 Cool Down
TOTAL YARDAGE: 3,000
This should be a fun one, hope you enjoy it!!!
Friday, May 15, 2009
May 15,2009--Part 2
Now is the time when you all usually ask me to increase yardage. So I will try to post some workouts with more substance.
1x400 Warm Up
10x50's Pace, 70-80% effort; @ :50 (1:00, 1:15)
4x150's 25 Fast Stroke/25 Easy Free; @ 2:50 (3:00, 3:45, 4:00)
6x75's odds: kick/swim/kick evens: swim/kick/swim; @ 1:30 (1:45, 2:00, 2:10)
7x100's last 25 of each SPRINT! @ 1:40 (1:55, 2:10, 2:20)
1x100 easy
8x25's odds: no breath (above or below water) evens: recovery; @ :40 (:45)
1x200 Cool Down
TOTAL YARDAGE: 2,650
(for a shorter workout, omit the 6x75's or the 8x25's)
1x400 Warm Up
10x50's Pace, 70-80% effort; @ :50 (1:00, 1:15)
4x150's 25 Fast Stroke/25 Easy Free; @ 2:50 (3:00, 3:45, 4:00)
6x75's odds: kick/swim/kick evens: swim/kick/swim; @ 1:30 (1:45, 2:00, 2:10)
7x100's last 25 of each SPRINT! @ 1:40 (1:55, 2:10, 2:20)
1x100 easy
8x25's odds: no breath (above or below water) evens: recovery; @ :40 (:45)
1x200 Cool Down
TOTAL YARDAGE: 2,650
(for a shorter workout, omit the 6x75's or the 8x25's)
Thursday, April 30, 2009
April 30, 2009
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
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
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
Friday, March 20, 2009
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!
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!
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