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Apr 08 NewsletterPhotos from our Winter Party!
September 2005 Sample Workouts
Workout 1
Warm Up
- 300 yards, 50 swim, 50 stroke, 100 swim, 100 stroke
- 200 kick, odd 25's IM order, even fly kick on back
- 200 phase drill, 50 right arm, 50 left, 50 catch-up drill, 50 swim
Main Set
Cool Down
Workout 2
Warm Up
- 2 X 150, first one back, second breast
- 200 fist swim with a big kick
- 4 X 50 descending, first 25 fly kick
Main Set
- 7 X 100 on 70%, 3 fly kicks off each wall
- 400 fly kick or IM kick
- 8 X 25 on the 40 seconds, #3,4,7,8 are fast
- 6 X 75 on the 30%, descending
Cool Down
Workout 3
Warm Up
- 2 X (25, 50, 75 swim)
- 200 IM kick
- 8 X 25 sculling, odd ones feet first, even ones backwards
Main Set
- 4 X (300 + 4 X 75 + 4 X 25)
- 300 is group rest of 5 seconds
- 75's descending on the 60%
- 25's fast kick on the 60 seconds, first 5 fly.
Cool Down
- 200 cool down, your choice
Workout 4
Warm Up
- 4 X 75 swim
- 200 fly kick
- 200 phase drill, back stroke, 50 right arm, 50 left arm, 50 drill, 50 swim
Main Set
- 4 X 125 + 2 X 125 on the 90%, with 60 seconds between the two sets of 125.
- 12 X 25 on the 50 seconds, odd and even 25's must be different strokes, all as fist swim.
- 2 X (4 X 50's on the 10%, descend), each set a different stroke.
Cool Down
- 300 swim, at least 100 kick.
Workout 5
Warm Up
- 3 X 100, first 50, middle 50, last 50 stroke (respectively)
- 8 X 25 kick, one arm out of water, skating on side
- 4 X 50 descend, breathing pattern of 3.
Main Set
- 4 X 200 on 90%, 4th 200 IM or fly drill
- 10 X 25 drill with rest interval of 10 seconds
- 3 one arm swims (left arm, right arm, left arm)
- 2 swims
- 3 one arm swims (right arm, left arm, right arm)
- 2 swims
- 6 X 100 on 30%, odd one's negative split the 50's with 5 seconds rest at the 50. Even one's focus on good technical swim
- 8 X 25 on the 40 seconds, even fast fly kick
