Welcome!

We plan on posting a series of workouts, hopefully a week's worth at a time. Use them freely, modify them as necessary. If you appreciate them, just click on some of the ads below to help support this blog.

Two groups are initially being (will be) posted. 13+ and High School.

Some workouts are much easier than others, even within the same grouping. The typical High School practice was only 75 minutes in duration due to pool time limits.

Saturday, September 24, 2011

High School #8


Workout #36
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ==============================
600 2 x 300 on 6:30 Drill/Kick by 25 S STK 2:10
--
600 8 x 75 on 1:15 50 Fr 6/3/6 Dr/ 25 DPS D FR 1:40
--
600 6 x 100 on 2:30 Broken - 50Max/10Sec/50Max S STK 2:30
--
500 5 x 100 on 2:10 50 Bk Kick, 50 Back K BK 2:10
--
300 6 x 50 on 2:00 Non-Free Sprint S STK 4:00
--
200 1 x 200 on 4:00 Easy S STK 2:00
--
5:30 PM 2,800 Yards


Workout #37
1 minute 30 seconds rest between sets
4:25 PM Start
Yards Set Description WORK STK PACE
====== =====================================
1,200 3 x 400 on 7:00 Drill/Swim/Kick/Swim by 50 S STK 1:45
--
500 10 x 50 on 1:00 Fist Drill Free D FR 2:00
--
900 18 x 50 on 1:00 Free 1/3rds S FR 2:00
--
200 1 x 200 on 4:00 Easy S STK 2:00
--
5:24 PM 2,800 Yards



Workout #38
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ====================================
600 3 x 200 on 4:00 Non-Free Drill D STK 2:00
--
1,200 6 x 200 on 3:45 IM Drill D IM 1:52
--
800 8 x 100 on 2:30 Breast - by 25-7/6/5/4 strokes D BR 2:30
--
500 10 x 50 on :45 Non-Free S FR 1:30
--
200 1 x 200 on 4:00 Easy S STK 2:00
--
5:28 PM 3,300 Yards


Workout #39
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ====================================
500 1 x 500 on 12:00 Swim/Kick by 25 S STK 2:24
--
600 12 x 50 on 1:10 Back Drill - Vertical CatchUp D BK 2:20
--
600 8 x 75 on 1:20 50 Catch-Up Drill/ 25 Free D FR 1:47
--
1,000 20 x 50 on 1:15 Odds - Back, Evens - Free S STK 2:30
Sprint
--
200 1 x 200 on 4:00 Easy S STK 2:00
--
5:29 PM 2,900 Yards


Workout #40
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== =====================================
1,200 3 x 400 on 8:00 Swim, Drill, Swim S STK 2:00
--
900 12 x 75 on 1:20 25 Catch-Up Drill/ 50 Free OvKck D FR 1:47
--
1,200 12 x 100 on 2:00 75 Swim, 25 Kick Sprint S FR 2:00
--
5:23 PM 3,300 Yards

Posted by at No comments:
Labels:

High School #7


Workout #31
1 minute 30 seconds rest between sets
4:05 PM Start
Yards Set Description WORK STK PACE
====== ================================
1,200 3 x 400 on 8:00 Drill/Swim by 25 S STK 2:00
--
900 12 x 75 on 1:30 FKOB w/Fins K FLY 2:00
--
1,600 8 x 200 on 3:15 Free w/Fins and Paddles S FR 1:38
if no fins/paddles then do 150's Broken 50/5
--
300 1 x 300 on 6:00 Back S BK 2:00
--
5:25 PM 4,000 Yards



Workout #32
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ===============================
500 1 x 500 on 12:00 Drill/Swim by 25 S STK 2:24
--
900 12 x 75 on 1:20 50 Catch-Up Drill/ 25 Free D FR 1:47
--
600 6 x 100 on 2:00 FKOB K FLY 2:00
--
1,000 10 x 100 on 2:00 Free - Broken 75/10/25 S FR 2:00
Lane 6 - Non Free
--
200 1 x 200 on 4:00 Easy S STK 2:00
--
5:27 PM 3,200 Yards


Workout #33
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ==================================
600 2 x 300 on 6:30 IM Drill D IM 2:10
--
400 8 x 50 on 1:10 Breast Drill - 1 pull 2 kicks D BR 2:20
--
400 8 x 50 on 1:15 Breast Kick, hand on rear K BR 2:30
--
1,800 1x{4 x 50 on 1:00 Fly S FLY 2:00
{4 x 100 on 2:00 50 Fly/50 Back S IM 2:00
{4 x 50 on 1:00 Back S BK 2:00
{4 x 100 on 2:00 50 Back/50 Breast S IM 2:00
{4 x 50 on 1:00 Breast S BR 2:00
{4 x 100 on 2:00 50 Breast/50 Free S IM 2:00
--
5:29 PM 3,200 Yards


Workout #34
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ==============================
500 1 x 500 on 13:00 Free Br x 5 S FR 2:36
--
600 12 x 50 on :55 Accelerate Hand Past Hip D FR 1:50
--
800 4 x 200 on 4:00 FKOB K FLY 2:00
--
1,600 16 x 100 on 2:00 50 Accelerate HPH/50 Overkicking S FR 2:00
--
5:33 PM 3,500 Yards



Workout #35
1 minute 30 seconds rest between sets
8:10 AM Start
Yards Set Description WORK STK PACE
====== ================================
1,200 3 x 400 on 7:00 Drill/Swim/Kick/Swim by 50 S STK 1:45
--
1,200 12 x 100 on 1:30 FKOB w/Fins K FLY 1:30
--
3,100 1x{10 x 50 on 1:00 Breast - Pull w/Fly Kick D BR 2:00
{4 x 200 on 4:15 Breast w/Paddles P BR 2:08
{10 x 50 on 1:00 Breast - Pull w/Free Kick D BR 2:00
{8 x 100 on 2:00 Breast - 1 Pull w/ 2 Kicks K BR 2:00
{20 x 25 on :40 Breast Sprints S BR 2:40
--
500 1 x 500 on 10:00 Easy S FR 2:00
--
10:11 AM 6,000 Yards


Posted by at No comments:
Labels:

13+ #15


Workout #71
1 minute 30 seconds rest between sets
4:10 PM Start
Yards Set Description WORK STK PACE
====== ======================================= ==== === =====
2,200 1x
{1 x 600 on 12:00 Swim S STK 2:00
{3 x 200 on 4:00 IM Kick Down, Swim Back S IM 2:00
{4 x 100 on 2:00 Easy Down, Sprint Back S STK 2:00
{12 x 50 on :55 FKOB K FLY 1:50
-
3,100 1x
{12 x 50 on :40 Free S FR 1:20
{ --------Ln 5 - 10 on :45
{8 x 100 on 1:15 Free - Neg Split S FR 1:15
{ --------Ln 5 - 75's
{4 x 200 on 2:30 Free - Neg Split S FR 1:15
{ --------Ln 5 - 150's
{3 x 300 on 3:45 Free - Descend by 100 S FR 1:15
--------Ln 5 - 250's
-
200 1 x 200 on 4:00 Cool-Down S FR 2:00
-
5:40 PM 5,500 Yards


Workout #72
1 minute 30 seconds rest between sets
8:10 AM Start
Yards Set Description WORK STK PACE
====== ============================================= ==== === =====
1,600 4 x 400 on 8:00 Swim, Kick, Drill, Swim by 25 D STK 2:00
-
1,200 12 x 100 on 1:45 Back Kick w/Fins K BK 1:45
-
600 12 x 50 on 1:10 Back 6/3/6 Drill D BK 2:20
-
3,600 6x
{1 x 200 on 3:00 Back w/paddles P BK 1:30
{1 x 100 on 2:00 Back - Neg Split S BK 2:00
{1 x 200 on 2:30 Free w/Paddles S FR 1:15
{1 x 100 on 2:00 Butterfly - Neg Split S FLY 2:00
{ 1 Minute Rest then repeat
-
200 1 x 200 on 4:00 Cool Down S STK 2:00
-
10:26 AM 7,200 Yards



Workout #73
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== =================================================== ==== === =====
1,500 1x
{1 x 500 on 10:00 Free S FR 2:00
{1 x 400 on 8:00 100Dr/100Sw D STK 2:00
{1 x 300 on 6:00 Pull P STK 2:00
{1 x 200 on 4:00 Kick - no board K STK 2:00
{1 x 100 on 2:00 Swim S STK 2:00
-
2,200 1x
{10 x 100 on 1:20 Free S FR 1:20
{6 x 100 on 1:15 Free S FR 1:15
{4 x 100 on 1:10 Free S FR 1:10
{2 x 100 on 1:05 Free S FR 1:05
-
400 1 x 400 on 7:00 Pull Breathe 3,5,7,7 by 100 P FR 1:45
-
1,000 1x
{8 x 50 on :50 Switching IM S IM 1:40
{3 x 200 on 4:00 IM - work turns S IM 2:00
-
1,000 1x
{8 x 50 on 1:00 Free 7 Breaths S FR 2:00
{6 x 50 on 1:00 Free 5 Breaths S FR 2:00
{4 x 50 on 1:00 Free 3 Breaths S FR 2:00
{2 x 50 on 1:00 Free 1 Breath S FR 2:00
-
1,600 8 x 200 on 3:15 Free S FR 1:38
1. 200 EZ; 2. 50Fast/150ez; 3. 100Fast/100ez;
4. 150Fast/50ez; 5. 50Fast/150ez; 6. 100Fast/100ez
7. 150Fast/50ez; 8. 200Fast
-
300 1 x 300 on 6:00 Cool Down S STK 2:00
-
6:58 PM 8,000 Yards


Workout #74
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ===============================
800 1x
{1 x 600 on 12:00 Swim S STK 2:00
{1 x 200 on 4:00 IM Drill D IM 2:00
-
800 8 x 100 on 1:50 FKOB K FLY 1:50
-
900 12 x 75 on 1:10 50Dr/25Sw 3 each strk D STK 1:33
-
1,600 16 x 100 on 1:30 Add-On IM S IM 1:30
100 Fly, 75fly/25bk, 50fly/50bk. 25fly/75bk, 100bk,
75bk/25br.......and so on
-
200 1 x 200 on 4:00 IM Drill D IM 2:00
-
200 1 x 200 on 4:30 IM Kick K IM 2:15
-
2,400 12 x 200 on 2:30 IM Set S IM 1:15
1-3: 50fly/150fr; 4-6: 50fr/50bk/100fr
7-9: 100fr/50bk/50fr; 10-12: 200 Free
-
200 1 x 200 on 4:00 IM Drill D IM 2:00
-
500 20 x 25 on :25 IM Set S IM 1:40
1-5: fly 0n :25; 6-10: bk on :25; 11-15: br on :30
16-20: fr on :20
-
200 1 x 200 on 4:00 Cool Down S STK 2:00
-
6:51 PM 7,800 Yards



Workout #75
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ==============================
2,000 1x
{3 x 200 on 4:00 im S IM 2:00
{1 x 400 on 6:00 Back Drill D BK 1:30
{1 x 800 on 14:00 Ba/Br Pull by 100s P STK 1:45
{8 x 25 on :30 IM (as a 400) S IM 2:00
-
3,600 1x
{24 x 50 on :42 Free 50-45-40-35 Time Descend S FR 1:24
{24 x 25 on :27 Free 35-30-25-30 Time Descend S FR 1:48
{24 x 50 on :47 Best Str 55-50-45-40 Time Desc S STK 1:34
{24 x 25 on :27 Best Str 40-35-30-25 Time Desc S STK 1:48
-
500 1 x 500 on 10:00 Kick w/fins K STK 2:00
-
500 5 x 100 on 2:00 IM w/paddles P IM 2:00
-
200 1 x 200 on 4:00 Cool Down S STK 2:00
-
6:35 PM 6,800 Yards


Posted by at No comments:
Labels:

13+ #14


Workout #66
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ================================
2,200 1x
{1 x 600 on 12:00 Swim S STK 2:00
{4 x 200 on 4:00 IM Kick Down, Swim Back S IM 2:00
{8 x 100 on 2:00 Easy Down, Sprint Back S STK 2:00
-
1,000 5 x 200 on 3:30 Free - Work DPS S FR 1:45
-
750 10 x 75 on 1:00 Free S FR 1:20
-
500 10 x 50 on :40 Free S FR 1:20
-
250 10 x 25 on :20 Non-Free S STK 1:20
-
25 1 x 25 on 1:00 Easy S STK 4:00
-
50 1 x 50 on 2:00 Sprint for Time S FR 4:00
-
175 1 x 175 on 4:00 CoolDown S STK 2:17
-
6:12 PM 4,950 Yards


Workout #67
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== =============================
2,600 1x
{1 x 500 on 10:00 Free S STK 2:00
{4 x 200 on 4:00 IM Kick Down, Swim Back S IM 2:00
{8 x 100 on 2:00 Build D STK 2:00
{10 x 50 on :50 Easy Down, Sprint Back S STK 1:40
-
1,000 10 x 100 on 2:00 NonFr - Neg Split S STK 2:00
-
800 16 x 50 on 1:15 One-Thirds S STK 2:30
-
200 1 x 200 on 4:00 Cool Down S STK 2:00
-
6:10 PM 4,600 Yards



Workout #68
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ===========================
1,000 1 x 1000 on 20:00 Free S FR 2:00
-
1,000 8 x 125 on 2:15 FKOB K FLY 1:48
-
1,200 12 x 100 on 2:15 75 Dr Fr, 10sec brk, 25 Sprint D FR 2:15
-
5,000 1x
{2 x 500 on 6:15 Free w/paddles and fins P FR 1:15
{3 x 400 on 5:30 Free S FR 1:22
{4 x 300 on 4:00 Free w/Paddles P FR 1:20
{5 x 200 on 2:30 Free S FR 1:15
{6 x 100 on 1:40 Free S FLY 1:40
-
200 1 x 200 on 4:00 Free S FR 2:00
-
6:54 PM 8,400 Yards


Workout #69
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ========================
2,000 2x
{1 x 400 on 7:00 Free S FR 1:45
{1 x 300 on 6:00 Non-Free Drill D STK 2:00
{8 x 25 on :30 Fly S FLY 2:00
{1 x 100 on 2:00 IM S IM 2:00
-
1,500 30 x 50 on :40 Free S FR 1:20
-
3,300 3x
{3 x 200 on 3:30 Back - Neg Split S BK 1:45
{1 x 500 on 6:00 Free - Neg Split S FR 1:12
{ ----------w/ or w/o paddles
-
200 1 x 200 on 4:00 Cool Down S FR 2:00
-
6:27 PM 7,000 Yards


Workout #70
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== =========================
1,200 3 x 400 on 8:00 WarmUp S STK 2:00
-----#1 Drill/Swim by 25
-----#2 IM Drill
-----#3 Kick/Swim by 25
-
1,200 2x
{3 x 100 on 2:00 Kick K FR 2:00
{2 x 100 on 1:55 Kick K FR 1:55
{1 x 100 on 1:50 Kick K FR 1:50
-
1,800 18 x 100 on 2:00 w/Fins - 50Drill/50Swim D FLY 2:00
-----Fly Drill is 1 Stroke 3 Kicks
-
3,200 8x
{1 x 200 on 3:00 100Fly/100Free S IM 1:30
{1 x 200 on 3:30 100Back/100Breast S IM 1:45
-
200 1 x 200 on 4:00 CoolDown S STK 2:00
-
6:57 PM 7,600 Yards

Posted by at No comments:
Labels:

13+ #13


Workout #61 p
1 minute 30 seconds rest between sets
9:00 AM Start
Yards Set Description WORK STK PACE
====== ================================
1,600 1x
{1 x 400 on 8:00 Free S STK 2:00
{2 x 200 on 4:00 IM Kick Down, Swim Back S IM 2:00
{4 x 100 on 2:00 IM Drill Down, Swim Back D IM 2:00
{8 x 50 on :50 Easy Down, Sprint Back S STK 1:40
-
800 8 x 100 on 2:15 Back Kick K BK 2:15
-
1,000 4x
{3 x 50 on :50 Back 6/3/6 Drill D BK 1:40
{1 x 100 on 2:30 SPRINT Back S BK 2:30
-
2,400 3x
{1 x 200 on 3:00 Back S BK 1:30
{2 x 200 on 3:15 100Bk/100Br S IM 1:38
{1 x 200 on 3:30 Breast S BR 1:45
-
200 1 x 200 on 4:00 CoolDown S STK 2:00
-
11:00 AM 6,000 Yards


Workout #62
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ================================
1,600 1x
{1 x 400 on 8:00 Free S STK 2:00
{2 x 200 on 4:00 IM Kick Down, Swim Back S IM 2:00
{4 x 100 on 2:00 IM Drill Down, Swim Back D IM 2:00
{8 x 50 on :50 Easy Down, Sprint Back S STK 1:40
-
600 12 x 50 on :50 6/3/6 Drill D FR 1:40
-----Odds-Free, Evens-Back
-
800 8 x 100 on 1:45 FKOB K FLY 1:45
-
3,400 1x
{8 x 400 on 6:00 Free S FR 1:30
{ -----Odds-w/Paddles; Evens-Descend by 100
{1 x 200 on 4:00 Back S BK 2:00
-
6:23 PM 6,400 Yards



Workout #63
1 minute 30 seconds rest between sets
8:10 AM Start
Yards Set Description WORK STK PACE
====== ==============================
500 1 x 500 on 10:00 WarmUp S STK 2:00
-
400 1 x 400 on 8:00 SKDS by 25 S IM 2:00
-
400 8 x 50 on :50 Best Stroke Drill D STK 1:40
-
50 1 x 50 on 1:00 Easy 50 S STK 2:00
-
600 6 x 100 on 1:30 Best Strk, Descend by 25 S STK 1:30
-
800 4 x 200 on 3:45 Broken S STK 1:52
-
100 1 x 100 on 2:00 Easy S STK 2:00
-
1,000 8 x 125 on 1:30 Free, Descend by 2 S FR 1:12
-
400 4 x 100 on 2:00 Streamline Kick Bk/Br by 25 K IM 2:00
-
75 1 x 75 on 2:00 Easy S STK 2:40
-
50 1 x 50 on 4:00 SPRINT for Time S STK 8:00
-
150 6 x 25 on 1:00 Sprint 12.5 S STK 4:00
-
500 5 x 100 on 1:30 Cool-Down S FR 1:30
-
10:06 AM 5,025 Yards


Workout #64
1 minute 30 seconds rest between sets
8:10 AM Start
Yards Set Description WORK STK PACE
====== ===============================
400 1 x 400 on 8:00 IM S IM 2:00
-
1,000 1 x 1000 on 20:00 Pull S IM 2:00
-----100 Bk/100 Br
-
400 1 x 400 on 8:00 IM Drill D IM 2:00
-
2,200 4x
{4 x 100 on 1:35 Best Stroke S STK 1:35
{ -----1:40/1:35/1:30/1:25 by Cycle
{3 x 50 on 1:20 Best Stroke Kick K STK 2:40
-
200 1 x 200 on 4:00 Breast Glide D BR 2:00
-
1,000 1 x 1000 on 20:00 Pull- 100 Fly/100 DA Back P FLY 2:00
-----No Paddles
-
800 1x
{8 x 25 on :25 Free S FR 1:40
{8 x 25 on :25 Best Stroke S STK 1:40
{8 x 25 on :30 Drill D STK 2:00
{8 x 25 on :40 Best Stroke Fast S STK 2:40
-
200 1 x 200 on 4:00 Cool Down S STK 2:00
-
10:25 AM 6,200 Yards



Workout #65
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ================================
200 1 x 200 on 4:00 Free S FR 2:00
-
600 6 x 100 on 2:00 Kick/Drill by 25 D STK 2:00
-
600 6 x 100 on 1:55 Drill/Swim by 25 D STK 1:55
-
600 8 x 75 on 1:10 Free Breathe 3/5/7 S FR 1:33
-
800 4 x 200 on 3:30 200Fly, 200Bk, 200Br, 200Fr S IM 1:45
-
2,000 10 x 200 on 3:00 Free - Negative Split by 100s S FR 1:30
-
75 1 x 75 on 4:00 Easy S STK 5:20
-
100 1 x 100 on 2:00 FREE SPRINT for time S FR 2:00
-
175 1 x 175 on 4:00 Cool-Down S STK 2:17
-
6:16 PM 5,150 Yards


Posted by at No comments:
Labels:

Monday, September 19, 2011

13+ #12


Workout #56
1 minute 30 seconds rest between sets
4:10 PM Start
Yards Set Description WORK STK PACE
====== ===================================
1,500 1 x 1500 on 30:00 50 Drill, 50 Kick, 50 Swim S STK 2:00
-
3,200 2x
{1 x 400 on 7:00 Back w/PADDLES P BK 1:45
{2 x 200 on 3:30 Backstroke Neg Split S BK 1:45
{2 x 200 on 3:30 Back Descend by 50 S BK 1:45
{16 x 25 on :30 Back SPRINT S BK 2:00
-
200 1 x 200 on 4:00 Cool Down S STK 2:00
-
5:46 PM 4,900 Yards



Workout #57
1 minute 30 seconds rest between sets
8:10 AM Start
Yards Set Description WORK STK PACE
====== =============================
1,800 1x
{1 x 600 on 12:00 Swim S STK 2:00
{3 x 200 on 4:00 IM Kick Down, Swim Back S IM 2:00
{6 x 100 on 2:00 Easy Down, Sprint Back S STK 2:00
-
800 8 x 100 on 1:45 FKOB (NO FINS) K FLY 1:45
-
2,800 4x
{1 x 100 on 1:40 Fly S FLY 1:40
{1 x 100 on 1:40 50 Fly/50 Bk S IM 1:40
{1 x 100 on 1:40 Back S BK 1:40
{1 x 100 on 1:50 50 Back/50 Br S IM 1:50
{1 x 100 on 1:50 Breast S BR 1:50
{1 x 100 on 1:40 50 Br/50 Fr S IM 1:40
{1 x 100 on 1:40 IM S IM 1:40
-
200 1 x 200 on 4:00 Cool Down S STK 2:00
-
9:58 AM 5,600 Yards


Workout #58
1 minute 30 seconds rest between sets
8:10 AM Start
Yards Set Description WORK STK PACE
====== ===================================
1,800 1x
{1 x 600 on 12:00 Swim S STK 2:00
{3 x 200 on 4:00 IM Kick Down, Swim Back S IM 2:00
{6 x 100 on 2:00 Easy Down, Swim Back S STK 2:00
-
1,000 10 x 100 on 1:20 FKOB K FLY 1:20
-
4,800 4x
{4 x 200 on 2:30 Free S FR 1:15
{1 x 400 on 7:00 Back S BK 1:45
------Odd Cycles - Fr w/paddles& Buoy; Bk w/paddles
------Even Cycles - w/o
-
10:11 AM 7,600 Yards



Workout #59
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ================================
800 1x
{1 x 200 on 4:00 Free S FR 2:00
{1 x 200 on 4:00 Drill Non-Fr D STK 2:00
{1 x 200 on 4:00 IM S IM 2:00
{1 x 200 on 4:00 Swim Non-Fr S STK 2:00
-
800 16 x 50 on 1:00 Free Kick w/fins SPRINT K FR 2:00
-
400 1 x 400 on 7:00 Back Swim S BK 1:45
-
250 10 x 25 on :40 Middle of Pool w/Turn S STK 2:40
-
800 8 x 100 on 1:45 FKOB K FLY 1:45
-
1,000 20 x 50 on :50 Fist Drill D FR 1:40
-
1,200 12 x 100 on 1:40 Back-Breast w/PADDLES S IM 1:40
-----CM & MC All Back w/PADDLES
-----Ln 5 - 10 on 1:50
-
1,600 8x
{1 x 25 on :20 Free S FR 1:20
{1 x 25 on :25 Breast S BR 1:40
{1 x 25 on :25 Back S BK 1:40
{1 x 25 on :20 Fly S FLY 1:20
{1 x 100 on 1:30 IM S IM 1:30
-----Ln 5 - 6 Cycles 30 and 2:00
-
200 1 x 200 on 4:00 Cool Down S STK 2:00
-
6:51 PM 7,050 Yards


Workout #60
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ==============================
1,200 6 x 200 on 4:00 Drill, Pull, Swim S STK 2:00
-
1,000 10 x 100 on 2:00 50 Drill/50 Swim D BK 2:00
----Back Drill is Choice
-
800 8 x 100 on 2:00 Breast Kick K BR 2:00
-
800 8 x 100 on 3:00 Hold PBT+3 S STK 3:00
-
2,800 1x
{12 x 50 on :40 Free S FR 1:20
{8 x 100 on 1:30 Back S BK 1:30
{6 x 200 on 2:40 Free w/PADDLES P FR 1:20
{1 x 200 on 4:00 Back S BK 2:00
-
6:42 PM 6,600 Yards


Posted by at No comments:
Labels:

13+ #11


Workout #51
1 minute 30 seconds rest between sets
4:10 PM Start
Yards Set Description WORK STK PACE
====== =================================
1,600 2 x 800 on 16:00 50 Drill, 50 Swim S STK 2:00
-
3,800 1x
{12 x 50 on :40 Free S FR 1:20
{ --------Ln 5 - 8 on :45
{8 x 100 on 1:15 Free - Neg Split S FR 1:15
{ --------Ln 5 - 75's
{6 x 200 on 2:30 Free - Neg Split S FR 1:15
{ --------Ln 5 - 150's
{4 x 300 on 3:45 Free - Descend by 100 S FR 1:15
-
200 1 x 200 on 4:00 Cool Down S STK 2:00
-
5:38 PM 5,600 Yards



Workout #52
1 minute 30 seconds rest between sets
8:10 AM Start
Yards Set Description WORK STK PACE
====== =================================
1,800 6 x 300 on 6:00 50 Drill, 50 Swim D STK 2:00
-
1,800 12x
{1 x 100 on 1:40 FKOB w/Fins K FLY 1:40
{1 x 50 on 1:00 One Arm Fly w/fins D FLY 2:00
-
3,600 3x
{1 x 200 on 3:30 Butterfly S BK 1:45
{2 x 100 on 1:30 Butterfly S BK 1:30
{2 x 100 on 1:30 Free S FR 1:30
{1 x 200 on 2:45 Free S FR 1:22
{2 x 100 on 1:15 Free S FR 1:15
{2 x 100 on 1:45 Backstroke S BK 1:45
-
400 8 x 50 on 1:00 Double Arm Backstroke D BK 2:00
-
10:27 AM 7,600 Yards


Workout #53
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ============================
300 1 x 300 on 6:00 Free S FR 2:00
-
1,000 40 x 25 on :40 Drill/Swim 4Bk/4Fr x 5 D STK 2:40
-
300 1 x 300 on 6:00 Free S FR 2:00
-
200 8 x 25 on 1:00 17yds Sprint, 8yds Easy S STK 4:00
-
300 1 x 300 on 6:00 Free S FR 2:00
-
1,200 12 x 100 on 1:45 25 Dr, 50 Sw, 25 Kick D STK 1:45
-
4,000 1x
{1 x 200 on 3:30 Fly S FLY 1:45
{7 x 100 on 1:30 50 Fly - 50 Bk S IM 1:30
{1 x 400 on 6:00 Back S BK 1:30
{5 x 100 on 1:40 50 Back - 50 Breast S IM 1:40
{1 x 600 on 10:00 Breast S BR 1:40
{3 x 100 on 1:35 50 Breast - 50 Free S IM 1:35
{1 x 800 on 11:00 Free S FR 1:22
{10 x 50 on 1:00 Double Arm Backstroke D BK 2:00
-
7:01 PM 7,300 Yards



Workout #54
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== =================================
1,800 1x
{1 x 600 on 12:00 Swim S STK 2:00
{2 x 300 on 6:00 IM Drill S IM 2:00
{6 x 100 on 2:00 Drill Down, Sprint Back D STK 2:00
-
800 8 x 100 on 1:45 FKOB K FLY 1:45
-
450 9 x 50 on :55 Fist CatchUp Drill D FR 1:50
-
450 9 x 50 on :55 Back w/PADDLES P BK 1:50
-
3,000 1x
{1 x 500 on 6:45 Free S FR 1:21
{2 x 250 on 3:20 Free S FR 1:20
{5 x 100 on 1:20 Free S FR 1:20
{15 x 50 on :40 Free S FR 1:20
{30 x 25 on :20 Free S FR 1:20
-
200 1 x 200 on 4:00 CoolDown S STK 2:00
-
6:30 PM 6,700 Yards


Workout #55
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ===================================
1,600 2x
{1 x 400 on 8:00 #1 Drill/Swim by 25 D STK 2:00
{ ------------------#2 Kick/Swim by 25
{8 x 50 on 1:00 Choice of Drill D STK 2:00
-
1,500 30 x 50 on 1:05 Kick Andreea's Choice Fast K STK 2:10
-
3,600 1x
{6 x 200 on 3:00 IM S IM 1:30
{6 x 100 on 1:25 Free S FR 1:25
{6 x 100 on 1:45 Breast S BR 1:45
{6 x 100 on 1:35 Back S BK 1:35
{6 x 100 on 1:40 Fly S FLY 1:40
-
400 8 x 50 on 1:00 Double Arm Backstroke D BK 2:00
-
6:44 PM 7,100 Yards


Posted by at No comments:
Labels:
Subscribe to: Posts (Atom)