Choice/free/IM

BEGINNER WORKOUT:

6×50 easy swim on the 1:30 (warm-up)

10×25 choice kick on the :50

5×100 choice on the 2:45

5×100 free descending in time on the 2:30

10×25 easy swim on the :40 (cool down)

= 1800

INTERMEDIATE WORKOUT:

10×50 easy swim on the 1:15 (warm-up)

10×50 free on the :55

200 choice kick

5×100 (odd 100s IM/even 100s anything but free) on the 2:15

5×100 free descending in time on the 1:45

200 free pull

16×25 choice (odd 25s sprint/even 25s easy) on the :45

200 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

10×50 easy swim on the 1:00 (warm-up)

10×50 free on the :50

10×50 free on the :45

200 choice kick

5×100 (odd 100s IM/even 100s reverse IM) on the 1:45

5×100 free descending in time on the 1:20

200 free pull

20×25 choice (odd 25s sprint/even 25s easy) on the :30

500 easy swim (cool down)

= 3900

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Breast descending in time

DRYLAND

3 mile run (or walk)

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 breast kick

12×25 (odd 25s 2/1 breast drill/even 25s breast) on the 1:20

3×100 breast descending in time on the 4:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 breast kick

16×25 (odd 25s 2/1 breast drill/even 25s breast) on the 1:00

4×100 breast descending in time on the 2:30

400 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 breast kick

20×25 (odd 25s 2/1 breast drill/even 25s breast) on the :40

5×100 breast descending in time on the 2:00

10×50 free on the :45

500 easy swim (cool down)

= 3000

Breast arms with flutter kick

BEGINNER WORKOUT:

200 easy swim (warm-up)

100 breast kick

8×25 (odd 25s breast/even 25s free) on the :50

3×200 breast descending in time on the 5:00

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 (odd 100s breast/even 100s free)

200 breast kick

4×75 breast arms with flutter kick (use fins if you have them) on the 2:00

3×200 breast descending in time on the 4:00

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 (odd 100s breast/even 100s free)

200 breast kick

8×75 breast arms with flutter kick (use fins if you have them) on the 1:10

3×200 breast descending in time on the 3:40

3×100 breast descending in time on the 2:00

300 easy swim (cool down)

= 3000

x400

DRYLAND

Run (or walk) 2 miles, 20 sit ups, 20 push ups, 20 bench dips

SWIMMING

BEGINNER WORKOUT:

200 easy free, 200 easy free kick, 200 easy free (warm-up)

3×400 free, RI :15

200 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

200 easy free, 200 easy free kick, 200 easy free (warm-up)

4×400 free descending in time on the 8:00

4×200 free descending in time on the 4:00

200 easy swim (cool down)

= 3200

ADVANCED WORKOUT:

300 easy free, 300 easy free kick, 300 easy free (warm-up)

4×400 free descending in time on the 6:00

4×200 free descending in time on the 3:00

4×100 free descending in time on the 1:30

300 easy swim (cool down)

= 4000

x200 free pull

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

3×200 free pull on the 5:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

5×200 free pull on the 4:00

5×200 free descending in time on the 3:45

200 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

5×200 free pull on the 3:00

5×200 free descending in time on the 2:45

4×50 free sprint on the 1:00

400 easy swim (cool down)

= 3600

Test set #4

TEST SET = a set performed periodically to determine your progress.

Today’s test set of 5x100s will test your anaerobic fitness level. Go all out on each 100 and hold the fastest time possible. Keep track of how fast you swam each 100 so the next time you swim this same set, you can compare the times. You should see that you are getting faster.

DRYLAND

Run (or walk) 2 miles

CIRCUIT:

Repeat 2 times:

20 sit ups, 20 bench dips, 20 push ups, 10 pull ups

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

3×50 free descending in time, RI :30

5×100 free sprint on the 5:00 – TEST SET

200 easy swim (cool down)

= 1250

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

4×50 free descending in time on the 1:30

5×100 free sprint on the 5:00 – TEST SET

400 easy swim (cool down)

= 1900

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

4×50 free descending in time on the 1:00

5×100 free sprint on the 5:00 – TEST SET

300 easy swim (cool down)

= 2000

FREE-throw

We’re HUGE Jayhawk fans so we’re really excited that KU made it to the championship game!!!  RCJH!

BEGINNER WORKOUT:

8×50 easy swim descending in time on the 1:30 (warm-up)

20×25 free kick on the 1:00

3×50 free sprint on the 3:00

3×50 free descending in time on the 2:00

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

10×50 easy swim (5 on the 1:30, 5 on the 1:15) (warm-up)

20×25 free kick on the :45

4×75 free sprint on the 4:00

4×75 free descending in time on the 2:00

400 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

20×50 easy swim (10 on the 1:00, 10 on the :50) (warm-up)

20×25 free kick on the :30

4×100 free sprint on the 4:00

4×100 free descending in time on the 2:00

200 free kick

8×75 (25 choice kick/25 choice drill/25 choice) on the 1:45

200 easy swim (cool down)

= 3300