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

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--Part 2

Another Random Tip:

Breastroke is constantly changing. If you watch the top athletes nowadays you will notice that they do not pull or kick very wide. The new trend is to smaller, faster stroke and kick turn over. So whip those arms through. The kick has changed from up, out, and around...to...upoutround!

I love working on new techniques and ways of swimming!

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!

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...

July 28, 2009

1x400 Warm up

16x25's kick, drill by 25's; @ :30 (:45, 1:00)

4x200's reverse build (start easy and end fast on each one); @ 2:30 (3:00, 3:20)

Main Set:
1x500 100 back/100 free;@ :30 rest
1x400 100 breast/100 free; @ :30 rest
1x300 50 fly/50 free; @ 1:00 rest
1x200 25 IM/25 free

4x75's 25 drill/25 swim/25 drill COOL DOWN; @ 1:30 (1:45, 2:00)

Total yardage: 2,900

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