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Apr 08 NewsletterPhotos from our Winter Party!
June 2005 Sample Workouts
Workout 1
Warm Up
- 3 X 100 swim
- number 1 breathing pattern 3
- number 2 breathing pattern 4
- number 3 breathing pattern 5
- 200 breast kick on back
- 4 X 50 choice; descend
Main Set
- 100 + 200 + 300 + 200 + 100 GR :05
- 100's stroke
- 200's bp3
- 300 HR at 70% or higher
- 4 X (3 X 50)
- 1st set on 95%
- add :05 to each set
- focus on 3 fly kicks off each wall
- 10 X 25 on :45
- odd - last 10 yards fast underwater kick
- even - no breath last 15 yards
- 4 X 100 on 90%
Cool Down
Workout 2
Warm Up
- 3 X 100 swim, middle one backstroke
- 2 X 100 IM kick
Main Set
- 10 X 100's on 60%, focus on correct breakouts
- 4 X 100's on 70%
- #1 stroke
- #2 IM
- #3 free
- #4 choice
- 4 X 50's descend on 1:45, with an extra turn at the black line on the return 25's (the black line marks the separation of the shallow and deep end of the pool, about mid pool. Flip turn all the way over, get into a tight streamline position, and continue swimming)
Cool Down
- 200 of your choice
Workout 3
Warm Up
- 4 X 75's, first 25 breath control (as few breaths as possible, pushing the limit)
- 200 9-8-7-6 drill >defined
- 5 X 50, 25 breast, 25 free, fast into and out of your turn.
Main Set
- 6 X 200 on 80%, rotate lead within your lane
- 4 X (4 X 50's on 30%)
- #1 stroke all four 50's
- #2 breath control all four 50's
- #3 kick all four 50's
- #4 descend all four 50's
- 4 X 50's descend on 1:45, with an extra turn at the black line on the return 25's (the black line marks the separation of the shallow and deep end of the pool, about mid pool. Flip turn all the way over, get into a tight streamline position, and continue swimming)
Cool Down
- 300 swim, middle 100 stroke of your choice.
Workout 4
Warm Up
- 6 X 50's swim, #2 and #5 kick
- 4 X 50 kick, 25 free 25 breast
- 4 X 50 descend, 25 free, 25 back
Main Set
- 3 X 50 on 70% choice of stroke, descend
- 4 X 125 on 75%, great breakouts
- 3 X 50 on 70% choice of stroke, descend
- 4 X 125 on 75%, great breakouts
- 6 X 75 on 40% kick
- 20 X 25's on the 40, odd long and strong, evens fast
Cool Down
- 300 swim, at least 50 kick and 50 stroke
