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Apr 08 NewsletterPhotos from our Winter Party!
May 2005 Sample Workouts
Cinco De Mayo (the beginning of the revolution)
Warm Up
- 3 X 100 #3 reverse IM
- 8 X 25 scull finish
- 4 X 50, done one of the following ways:
- 5 breaths or less for entire 50 OR
- 1rst 25 fly (three breaths or less), last 25 free breath all you want!
Main Set
- 6 X 125 on 50%
- Descending by groups of 2 (last two push all out)
- 100 gallup drill
- focus on holding a space in a long boat
- 2 X (4 X 100 + 150)
- 100 on 90%
- 150 Group rest 30 seconds by 50's backstroke, breast, freestyle
Cool Down
- 8 X 50 Heart-rate cool down
May 10
Warm Up
- 2 X 150 s 3rd 50 brst of fly kick
- 200 back phase drill
- 8 X 25 - 12 fly kick underwater then swim
Main Set
- 2 X (500 + 4 X 75)
- 500 GR :20
- 75 descend on 50%
- set one pull
- set two - mid 25 stroke
Cool Down
- 200
May 16
Warm Up
- 300 swim even 25's stroke
- 200 stroke phase drill
- 4 X 50 - 5 breaths or less
Main Set
- odd - mid 25 stroke
- 15 X 25 on :40
- odd - swim
- even - kick
- every 3rd 25 - fast
- 8 X 100 on 30%
- 1/2 of set do 5 fly kicks off each wall
- 1/2 of set done as negative split
Cool Down
May 21
Warm Up
- 6 X 50, Number 3 & 6 fly kick
- 200 free phase drill
- 4 X 50 descend as 25 kick - 25 back swim
Main Set
- 5 X 200 on 40%, descend set
- 1st 50 pull
- 4th 50 kick without a board
- 6 X 125 on 80%, focus on correct breakouts
Cool Down
- 200
May 27
Warm Up
- 4 X 75, number 3 stroke
- 8 X 25 swim; odd right foot out of water, even left foot out of water
- 4 X 50 ascend HR; strive for 80% HR
Main Set
- 4 X 25 on :30
- 10 X 100 on 80%, 3 swims of set at pace of 100% minus 2 seconds
- 5 X 50 GR :00
- 25 V scull, 25 breast swim, focus on gathering water out at the corners
- 10 X 25 on :40
- odd - long & strong
- even - fast
Cool Down
- 150 - mid 50 stroke
