June 30, 2009

1x400 Warm-up

8x100's IM order, drill (2x100's of each stroke); @2:30 (2:45/3:00)

Main Set: Ladder

100 IM
100 Easy
200 IM
100 Easy
300 IM
100 Easy
400 IM
100 Easy

*IM's on 2:00 (2:20/2:40/3:00)/100 yds pace
*Free's on 1:45 (2:00/2:15)

12x25's kick, choice; @:30 (:40/:50)

1x300 Cool-down

Total yardage: 3,200

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

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

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!!!

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)

May 15,2009

Since I have been so neglegent with my posting, I will post again today.

Another Random Tip:

An efficient kick is absolutely crucial to efficient swimming. Kicking, in freestyle and backstroke, keeps your body in position and stream-lined. Dolphin kick helps with your recovery and to maintain the fluid flow of the stroke. Breastroke, well, breastroke is 85% kick so you have to have a strong kick!

The way to have a powerful, efficient kick is to make sure you are pushing water. Don't just kick your legs to have them do something. Make that effort count! Don't forget the up AND down part of each kick.

May 14,2009

Here is a random tip:

Make sure when you are pulling that you are trying to catch water. It does you no good to just slide your arms through the water. Try to think of pulling your body forward with every pull, not pulling your arms through the water. That part of the stroke is called the "catch" because you should be catching water.