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Apr 08 NewsletterPhotos from our Winter Party!
July 2005 Sample Workouts
Workout 1
Warm Up
- 300 swim, 100 back, 100 breast, 100 free
- 200 IM kick
- 4 X 50's stroke descend
Main Set
- 4 X 75 on 70%
- 300 free on 70%, group rest 30 seconds
- 4 X 75 on 70% - 10 seconds
- 250 free on 70%, group rest 30 seconds
- 4 X 75 on 70% - 15 seconds
- 200 free on 70%, , group rest 30 seconds
- 4 X 50 descending fly kick on 1:20
- 8 X 25's on the fourty seconds
- 2 fast
- 1 long and strong
- 2 fast
- 1 long and strong
- 2 fast
Cool Down
- 200 swim, middle 100 stroke
Workout 2
Warm Up
- 2 X 150, # 2 and #5 25 back
- 2 X 100 reverse IM kick
- 5 X 50 descending, 25 back - 25 breast
Main Set
- 10 X 125 on 80%, every 3rd fast (optional: middle 25 stroke)
- 10 X 25 kick on the 1:00, flutter on stomach -- focus on long and streamline neck position
- 12 X 50 on 30%, every 3rd 50 at 110% of pace (virtually all out fast).
Cool Down
- 6 X 50's Heart-rate swim down
Workout 3
Warm Up
- 25 - 50 - 75 - 25 - 50 -75 swim
- 6 X 25 kick, head and neck straight line
- 200 swim, 3rd and 6th 25 fast with a BIG SPLASHY KICK
Main Set
- 3 X (3 X 50 + 200)
- 3 X (150 kick + 4 X 25)
- 150 on the -10%, 50 fly, 50 choice, 50 fly
- 25's on the :45, fly
Cool Down
- 200 swim, your choice
Workout 4
Warm Up
- 3 X 100, second 100 breast
- 4 X 50 fly kick, descending
- 200 swim, odd 25's sculling
Main Set
- 7 X 100 on 80%, number 3 and number 6 fast
- 6 X 75 kick on the 10%, 1-3 descending, 4-6 ascending (fly-ers and sprinters to 7 fly kicks at start before breaking out for a breath)
- 50 + 100 + 150, group rest of 5 seconds
- Even 25's, 3 right arm pulls, 3 left arm pulls, swim the rest of the way
- Odd 25's free and focus on skating from side to side
- 20 X 25's on the fourty seconds, every fourth one is all-out smoking fast. Last one is no-breath butterfly, if you dare.
Cool Down
- 150 swim, middle 50 stroke of your choice
Workout 5
Warm Up
- 4 X 75 swim, middle 25 back
- 4 X 50 swim, 8 kick quarter-roll (8 kicks before each stroke, skate on your sides)
- 4 X 50 swim, 7 strokes right arm, 7 strokes left arm
Main Set
- 200 IM, group rest :15
- 100 stroke, group rest :15
- 7 X 50 on 70%
- 100 stroke, group rest :15
- 200 IM, group rest :15
- 100 stroke, group rest :15
- 7 X 50 on 70%
- 100 stroke, group rest :15
- 200 IM, group rest :15
- 8 X 25's on :50, 2 fast, 1 long and strong, 2 fast, 1 long and strong, 2 fast
