It is a kicking workout today. Kicking keeps your body in the right position in the water. Although most triathletes like to save their legs for the other 2 parts of the race, it is important to use kicking to align your body. This will help to make swimming easier, trust me. This does not mean you have to have a sprint kick going all the time; rather, it means you have to practice kicking to become efficient enough to kick without having to always force it.
1x400 50 swim/50 kick
12x25's 2 kick/1 drill (freestyle); @ :40 (:30, :50)
2x300's 100 drill/ 100 kick/ 100 swim, backstroke @:30 rest
Main Set (repeat 4 times):
1x50 sprint kick (flutter); @ 1:20 (1:00, 1:45)
1x50 recovery kick (flutter); @ 1:30 (1:15, 2:00)
1x100 IM swim; @ 2:10 (2:00, 2:20)
1x100 IM kick; @ 2:50 (2:30, 3:00)
9x50's Cool Down: 1-kick, 2-drill, 3-swim; @ 1:30 (1:00, 2:00)
Total yardage: 2,950
Showing posts with label Short Yardage. Show all posts
Showing posts with label Short Yardage. Show all posts
Friday, March 26, 2010
Wednesday, October 21, 2009
October 21, 2009
WORKOUT!
1x400 Warm up
4x200's 1-50 Back/50 Free; 2-100 Back/100 Free; 3-Back; 4-Free
8x25's kick, streamline position; @ :30 (:40, :45)
6x100's odds IM, evens easy Free
8x50's odds sprint, evens easy, your choice of stroke; @1:00 (1:10, 1:20)
1x300 Cool down
Total yardage: 2,700
1x400 Warm up
4x200's 1-50 Back/50 Free; 2-100 Back/100 Free; 3-Back; 4-Free
8x25's kick, streamline position; @ :30 (:40, :45)
6x100's odds IM, evens easy Free
8x50's odds sprint, evens easy, your choice of stroke; @1:00 (1:10, 1:20)
1x300 Cool down
Total yardage: 2,700
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!!!
Tuesday, March 17, 2009
March 17, 2009
HAPPY ST. PATRICK'S DAY!!
I love March and spring, everything is so green and warm! Here is the workout from last night, it was a little short because of a water polo game but we got in a little early too.
1x400 Warm-Up
12x25's Sprint kick down, easy kick back
1x100 easy
8x50's SPRINT @1:15 (this was the King of the Lane game, very fun but you have to have a group of at least 3, similar speed to play)
3x200's :15 rest, 85% effort working on beautiful strokes
TOTAL YARDAGE: 1,800
That is about it for today, short but fun!
I love March and spring, everything is so green and warm! Here is the workout from last night, it was a little short because of a water polo game but we got in a little early too.
1x400 Warm-Up
12x25's Sprint kick down, easy kick back
1x100 easy
8x50's SPRINT @1:15 (this was the King of the Lane game, very fun but you have to have a group of at least 3, similar speed to play)
3x200's :15 rest, 85% effort working on beautiful strokes
TOTAL YARDAGE: 1,800
That is about it for today, short but fun!
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