Swim Workout 10/14

10/14/09

Warmup: 400 free

100 stroke - 50 drill, 50 swim on 1:45.
4 x 25 stroke kick on :30 all out.
6 times through this.

8 x 150s Fly w/ Fins - 50 kick, 50 drill working on hand anchoring and kick, 50 swim breathing every 3 on 2:30.

10 x 50s w/ a stick - 2 on :40, 3 on :45.
200 - Left hand paddle, right foot stick.
200 - vice versa.
2 times through this.

Swim Workout Day 8

Swimming:

Warmup: 200 free swim, 200 IM drill, 200 choice swim

12 x 50s - 3 of each stroke- 1 kick, 1 drill, 1 swim.

1 x 25 fly, 2 x 50 back, 3 x 75 breastroke, 4 x 100 free
1 x 25 back, 2 x 50 breastroke, 3 x 75 free, 4 x 100 fly
1 x 25 breastroke, 2 x 50 free, 3 x 75 fly, 4 x 100 back
1 x 25 free, 2 x 50 fly, 3 x 75 back, 4 x 100 breastroke
:10 sec rest

200 easy cooldown

Swim Workout 7

Swimming: Easy Day

Warmup: 300 free swim, 300 choice swim
300 free kick, 300 choice kick

8 x 50s - Butterfly w/ fins on :40
12 x 25s - Underwater dolphin kick on odds and backstroke on evens on :40

Cooldown: 20 easy

Swim Workout 6

Swimming:

Warmup: 300 free, 300 choice

8 x 100s - Freestyle kick on 2:00
5 x 500s - Freestyle pull on 6:30

Cooldown:
200 freestyle kick easy
200 swim easy

Swim Workout 5

7/23/09

Swimming:

Warmup - 300 free, 300 choice
7 x 400 IM - on 6:00
1 x 200 IM - all out off the starting block for time
400 free easy cooldown

Swim Workout 4

Swimming:

Warmup:
- 400 free, 400 reverse IM
- 8 x 100s - Freestyle kick on 2:00
- 8 x 50s Freestyle- Crocker Drill on 1:30- First 50 - 15m underwater dolphin kick then swim rest of 25, then halfway dolphin kick and swim rest of 25.
- Second 50 - Halfway underwater dolphin kick then swim rest of 25, then whole lap underwater dolphin kick and swim rest of 25.
- 8 x 50s Freestyle - 4,3,2,1 breathing(4 breaths per 50 and descending) on 1:00
- 8 x 100s - Freestyle Catch-up drill.
- 200 cooldown

Swim Workout 3

Dryland:

None

Swimming:

Warmup - 300 free, 300 choice
- 8 x 75s freestyle- odds are 25 right arm, 25 left arm, 25 swim. each 75 in IM order.
evens are breathing 3,2,1(taking 3 breaths per 25 and descending)
- 28 x 25s - 1 on :30, 1 on :20
1 on :30, 2 on :20
1 on :30, 3 on :20
1 on :30, 4 on :20
1 on :30, 5 on :20
Twice through, one round free, one stroke
- 5 x 200s freestyle- 1 with a stick(catch-up drill if a a stick isn't present), 2 breathing every 5,3,7,9 strokes per 50, 2 descending(second 100 is faster than first 100)
- 8 x 100s - stroke kick on 2:00
- 200 cool down