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Apr 08 NewsletterPhotos from our Winter Party!
November 2005 Sample Workouts
Workout 1
Warm Up
- 300 swim, 2nd and 5th 50 catch-up drill
- 4 x 50 yards kick, descending
- 8 x 25 yard backstroke, 5 fly kicks off each wall before you surface
Main Set
- 3 X (3 X 100, 3 X 50)
- 100s on the 80%
- 50s with a group rest of :00, set 1-all back, set 2-25 back/25 breast, set 3-all breast.
Cool Down
Workout 2
Warm Up
- 2 X 150 swim, middle 50 breast
- 200 phase drill, 50 left arm, 50 right arm, 50 you choice of drill, 50 swimm.
- 4 X 50 descend, IM transition
Main Set
- 8 X 100 on the 80%, #4 and #8 IM.
- 4 X 50 breast stroke drill, group rest of :00, 25 breast pull with flutter kick, 25 breast swim focus on getting arm pits up over the water.
- 4 X 50 breast stroke drill, group rest of :00, 25 breast pull with fly kick, 25 breast swim focus on lats going parallel.
- 4 X 125 on the 50%, descending.
Cool Down
Workout 3
Warm Up
- 125 swim, 50 catch-up drill, 125 swim.
- 4 X 50 kick, #2 and #4 fly.
- 8 X 25, 6 wall kicks deep at each start, back stroke swim after flip turn.
Main Set
- 3 X (50 + 100 + 150 + 200)
- 50s - bilatteral breathing every 5th stroke
- 100's - choice IM or stroke
- 150's - 3 fly kicks and excellent breakout on each wal
- 200's - descend through the set
- 8 X 25 on the 50%, sprint kick 2 fast, 1 easy, 2 fast, 1 easy, 2 fast.
- 2 X (4 X 75) descend on the 50%, descend each set. First set free, second stroke or IM (add 10 seconds).
Cool Down
- 200 cool down, your choice
Workout 4
Warm Up
- 3 X 100 swim.
- 8 X 25 scull, feet first or head first.
- 200 phase drill, 50 right arm, 50 left arm, 50 choice of drill, 50 swim
Main Set
- 2 X (4 X 75) on the 40%, descending both sets.
- set one, descending free
- set two, descending stroke
- 8 X 25 long dog paddle, focus on hands and good underwater recovery in body zone.
- 5 X 100 on the 80%
- 200 back kick
- 10 X 25 on :30 seconds, odd long and strong, evens fast.
Cool Down
Workout 5
Warm Up
- 4 X 75, rotate 25 stroke through.
- 200 breast kick.
- 200 swim, 50 catch-up, 50 kyak drill, 50 8-kick quarter-roll drill, 50 swim.
Main Set
- 6 X 125 on the 70%, middle 25 stroke.
- 5 X 150 on the 10%, kick descend, middle 50 fly kick.
- 8 X 25 on the :40 seconds, odd ones fast no-breath the first 10 yards, even ones no-breath the last 15 yards.
Cool Down
- 200 cool down, your choice.
