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
Showing posts with label Long Yardage. Show all posts
Showing posts with label Long Yardage. Show all posts
Wednesday, July 28, 2010
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, September 21, 2009
September 21, 2009
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
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
Tuesday, June 23, 2009
June 23, 2009
It has been a long time since I last posted a workout. I am sure it is not an issue since I do not really think anyone reads this. I have been super-busy with school but I will try again to make an effort to post more frequently...
1x400 Warm-up
10x50's @:45 (1:00, 1:15); hold a steady pace (all 50's within 1-3 seconds)
Main Set: @:30-:45 rest per section
100 Fly
100 Fly + 200 (100 Fly/100 Back)
100 Fly + 200 (100 Fly/100 Back) + 300 (100 Fly/100 Back/100 Breast)
100 Fly + 200 (100 Fly/100 Back) + 300 (100 Fly/100 Back/100 Breast) + 400 IM
***This could also be done for the 200 IM (50 Fly, 50 Fly +100 (50 Fly/50 Back.....)
1x400 Cool Down
Total Yards: 3,300
If you have time you can also go down the ladder:
400 IM + 300 (100 Back/100 Breast/100 Free) + 200 (100 Back/100 Breast) + 100 Free
300 (100 Back/100 Breast/100 Free) + 200 (100 Breast/100 Free) + 100 Free
200 (100 Breast/100 Free) + 100 Free
100 Free
Total Yardage: 4,300
1x400 Warm-up
10x50's @:45 (1:00, 1:15); hold a steady pace (all 50's within 1-3 seconds)
Main Set: @:30-:45 rest per section
100 Fly
100 Fly + 200 (100 Fly/100 Back)
100 Fly + 200 (100 Fly/100 Back) + 300 (100 Fly/100 Back/100 Breast)
100 Fly + 200 (100 Fly/100 Back) + 300 (100 Fly/100 Back/100 Breast) + 400 IM
***This could also be done for the 200 IM (50 Fly, 50 Fly +100 (50 Fly/50 Back.....)
1x400 Cool Down
Total Yards: 3,300
If you have time you can also go down the ladder:
400 IM + 300 (100 Back/100 Breast/100 Free) + 200 (100 Back/100 Breast) + 100 Free
300 (100 Back/100 Breast/100 Free) + 200 (100 Breast/100 Free) + 100 Free
200 (100 Breast/100 Free) + 100 Free
100 Free
Total Yardage: 4,300
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!!!
Friday, March 27, 2009
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!!!
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!!!
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!
Subscribe to:
Posts (Atom)