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

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

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

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!

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

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!!!

March 24, 2009

This workout is a little distanced with sprinting to finish it off.

1x400 Warm Up

5x100's build from 75% to 85% effort (set times on :10-:15 rest)

5x200's Pull; odds all out, evens recovery (set times on :10-:15 rest)

8x50's IM Sprint down, easy Free back @1:00/1:15/1:30

4x50's :15 vertical flutter kick, go straight into 50 sprint free @1:30/2:30

1x200 Cool Down

TOTAL YARDAGE: 2,700

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!

March 13, 2009

Happy Friday the 13th!!!

I am not sure how often I am planning to post workouts but today is a start for me. This workout is the one from Wednesday night's practice. So if you missed it you can make it up now!

1x400 Warm-Up

20x50's

1 fast, 1 recovery, 2 fast, 1 recovery, 3 fast, 1 recovery, 4 fast, 1recovery, 5 fast, 1 recovery

(add :10 seconds to your fast time and use that for the fast ones; add :20-:25 seconds to your fast time for the recovery ones)

16x25's
1: 12.5 fast/12.5 easy
2: 12.5 easy/12.5 fast
3: all fast
4: all easy
(your choice of stroke; on :30 seconds)

1x600 Pull; breath every 3,5,7 by 25

1x200 Cool-Down (make sure your heartrate goes down)

TOTAL YARDAGE: 2,600