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Apr 08 NewsletterPhotos from our Winter Party!
October 2005 Sample Workouts
Workout 1
Warm Up
- 6 x 50 yards, free, breast, back, free, breast, back
- 4 x 50 yards kick, backstroke descending
- 2 x 100 yard swim, with spinners off the wall
Main Set
- 6 X 200 broup rest 5 seconds, back, breast, free (breathing pattern 5), kick, pull, IM
- 2 x 75, right arm, left arm swim (by 25)
- 4x 100 descend on 40%, last 25 of each fly kick on your side.
Cool Down
Workout 2
Warm Up
- 2 X 150 swim
- 4 X 50 kick, descend
- 200 swim, 50 left arm, 50 right arm, 50 you choice of drill, 50 swimm.
Main Set
- 2 X (4 X 150) on the 70%.
- 8 X 25 kick, group rest of :00, odd 25 on your back, make a long-boat, even 25 free swim with a big kick.
- 7 X 50 on the 10%, 1-4 descending, 5-7 descending.
Cool Down
Workout 3
Warm Up
- 3 X 100, Middle 100 stroke.
- 200 IM kick
- 200 phase-drill, 50 right, 50 left, 50 choice of drill, 50 swim.
Main Set
- 3 X 200 negative split at 100 with 5 seconds rest on the 50%
- 4 X 50 descend on the 30%
- 4 X 150 negative split at 75 with 5 seconds rest on the 50%
- 4 X 50 descending on the 30%
- One of the two sets of 4 X 50 must be stroke.
Cool Down
- 200 cool down, your choice
Workout 4
Warm Up
- 3 X 100 first 50 breathing patter of 3.
- 2 X 100 IM kick
- 200 phase drill, back stroke, 50 right arm, 50 left arm, 50 drill, 50 swim
Main Set
- 4 X (4 X 75 + 100) on the 60%, descending set by sets.
- 8 X 25 free kick, group rest of :05 seconds.
- 14 X 25 on the :45, odd long and strong, evens fast. Every third fly kick.
Cool Down
- 150 swim, middle 50 kick.
Workout 5
Warm Up
- 4 X 75, rotate 25 stroke through.
- 200 breast kick.
- 200 phase drill, 50 left arm, 50 right arm, 50 choice of drill, 50 swim.
Main Set
- 4 X (100 + 200), 100 on the 95%, 200 on the 70%.
- 10 X 25 group rest :00, fly kick on the surface, 4 kicks followed by one breast stroke pull to breath.
- 4 X 50 on the -10%
Cool Down
- 4 X 50 Heart rate cool down
