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Apr 08 NewsletterPhotos from our Winter Party!
August 2005 Sample Workouts
Workout 1
Warm Up
- 300 swim, every 4th 25 stroke
- 2 X 100 kick, one of them IM
- 4 50's, 25 catch-up drill, 25 swim
Main Set
- 2 X ( 3 X 150 + 3 X 75)
- 20 X 25's on the :40, odd stroke, even no-breath free. every 3rd is FAST.
- 4 X 50 on the 70%, descend
Cool Down
- 200 swim, at least 50 kick.
Workout 2
Warm Up
- 2 X 150, #1 breathing pattern 3, # 2 middle 50 stroke
- 200 kick, first 50 breast
- 4 X 50 descend, first 25 back
Main Set
- 3 X 100's on 70%
- 25 big kick and breathing restricktion (minimal-no breath)
- 75 stroke, descend
- 3 X 100's on 70%
- 25 big kick and breathing restricktion (minimal-no breath)
- 75 swim
- 3 X 100's on 70%
- 25 big kick and breathing restricktion (minimal-no breath)
- 75 stroke, descend
- 200 swim, odd 25's catch-up drill with 4-6 kicks per stroke, even 25's count your strokes -- focus on skating
- 2 X (5 X 50 + 100)
- 50's on the 90%
- 100 long and strong backstroke
- 8 X 25's on the :40, even long and strong, odds fast
Cool Down
- 200 swim, your choice
Workout 3
Warm Up
- 50 + 100 + 150 swim, 100 must be back
- 100 fly kick, on your back
- 200 swim, odd 25's sculling, even freestyle
Main Set
- 7 X 200 on 80%, rotate a spinner through the set (turn 1, then 2, then 3...etc)
- 5 X 100 kick. Odds on 40%, evens 40% plus 15-20 seconds
- 2 (5 X 50) on 30%, first set descending stroke, #2 descending freestyle
Cool Down
Workout 4
Warm Up
- 300 swim
- 200 kick
- 4 X 50 descend
Main Set
- 3 X (5 X 100 on 70%)
- first set pull
- second set descending freestyle
- third set stroke or IM
- 12 X 25 kick on the :40
- 6 X 50 on the minute, rotate lead, lead person sprints all out.
Cool Down
Workout 5
Warm Up
- 4 X 75 swim
- 100 Kick
- 4 X 25 "V" Sculling (body in the shape of a V, head and feet out of the water)
Main Set
- 300 swim, group rest :10
- 4 X 50 kick on -10%
- 300 swim group rest :10
- 4 X 50 pull on -10%, all FAST
- 300 swim
- 20 X 25 on the :40, every 3rd FAST
Cool Down
- 200 -- 100 of it kick, 100 pull
