Who IM

BEGINNER WORKOUT:

200 easy free, 100 easy IM, 200 easy free, 16×25 easy IM order kick, RI :20 (warm-up)

8×75 (25 free/25 free kick, 25 free) at 80% effort, RI :15

3×100 IM on the 2:15

200 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

200 easy free, 100 easy IM, 200 easy free, 16×25 easy IM order kick, RI :20 (warm-up)

12×75 (25 free/25 free kick, 25 free) at 80%, RI :15

4×100 IM on the 2:15

200 easy swim (cool down)

= 2400

ADVANCED WORKOUT:

200 easy free, 100 easy IM, 200 easy free, 16×25 easy IM order kick, RI :20 (warm-up)

16×75 (25 free/25 free kick, 25 free) at 80%, RI :15

5×100 IM on the 2:15

200 easy swim (cool down)

= 2800

Test Set #8

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

Today’s test set of 6x100s 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.

BEGINNER WORKOUT:

200 easy swim (warm-up)

12×25 free kick, RI :15

4×50 free descending in time, RI :30

6×100 free sprint on the 5:00 – TEST SET

6×50 free, RI :20

200 easy swim (cool down)

= 1800

INTERMEDIATE WORKOUT:

300 easy swim (warm-up)

16×25 free kick, RI :15

4×50 free descending in time, RI :30

6×100 free sprint on the 5:00 – TEST SET

6×50 free, RI :20

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

20×25 free kick, RI :15

4×50 free descending in time, RI :30

6×100 free sprint on the 5:00 – TEST SET

6×50 free, RI :20

200 easy swim (cool down)

= 2300

I Go BACK

BEGINNER WORKOUT:

200 easy swim (warm-up)

12×25 (odd 25s back drill, even 25s back) on the :30

12×25 back kick on the :40

300 (100 back, 100 free, 100 back)

10×50 (25 back, 25 free) on the 1:00

5×50 back, RI:15

12×25 back kick underwater travel on the :30

200 easy swim (cool down)

= 2350

INTERMEDIATE WORKOUT:

200 easy swim (warm-up)

16×25 (odd 25s back drill, even 25s back) on the :30

16×25 back kick on the :30

300 (100 back, 100 free, 100 back)

10×50 (25 back, 25 free) on the 1:00

5×75 back, RI:15

16×25 back kick underwater travel on the :30

200 easy swim (cool down)

= 2775

ADVANCED WORKOUT:

200 easy swim (warm-up)

20×25 (odd 25s back drill, even 25s back) on the :30

20×25 back kick on the :30

300 (100 back, 100 free, 100 back)

10×50 (25 back, 25 free) on the 1:00

5×100 back, RI:15

20×25 back kick underwater travel on the :30

200 easy swim (cool down)

= 3200

F

Remember how our New Year’s resolution was to post more on here?  Well, we get a big fat F for that.  Here’s to trying again.

BEGINNER WORKOUT:

200 easy swim (warm-up)

6×75 (25 free kick/25 free drill/25 free), RI :20

200 kick with fins (if you have them)

5×100 free, RI:15

5×100 free, RI:15

200 easy swim (cool down)

= 2050

INTERMEDIATE WORKOUT:

300 easy swim (warm-up)

8×75 (25 free kick/25 free drill/25 free), RI :20

300 kick with fins (if you have them)

5×150 free, RI:15

5×100 free, RI:15

200 easy swim (cool down)

= 2650

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×75 (25 free kick/25 free drill/25 free), RI :20

500 kick with fins (if you have them)

5×200 free, RI:15

5×100 free, RI:15

200 easy swim (cool down)

= 3450

Just a little sprint

BEGINNER WORKOUT:

Warm Up

200 free easy
200 kick choice

Main Set

8 x 50 sprint choice r.i. :20
4 x 100 kick choice r.i. :20

Warm Down

400 easy free

=1,600

INTERMEDIATE WORKOUT:

Warm Up

400 free easy
200 kick choice
4 x 50 IM order r.i. :20

Main Set

12 x 50 sprint choice r.i. :20
4 x 100 kick choice r.i. :20

Warm Down

4 x 50 IM order r.i. :30
400 easy free

=2,400

ADVANCED WORKOUT:

Warm up

500 easy free
200 choice kick
8 x 50 IM order @ 1:00

Main Set

16 x 50 on 100 free sprint r.i. :20
6 x 100 kick choice r.i. :20

Warm Down

8 x 50 IM order r.i. :30
400 easy free

=3,300

Test Day!!

The goal for today is to see how far you can go on the 10:00 swim main set. Keep your total yardage jotted down somewhere so when we do it in the future you can see improvement.

BEGINNER WORKOUT:

Warm up

300 (150 free/150 free kick)
4 x 50 25 free drill/25 free swim r.i. :20

Main Set

10:00 minute swim – swim as many yards as you can in 10:00, keep track of how far you go.

Warm Down

200 easy free

INTERMEDIATE WORKOUT:

Warm Up

400 (200 free/200 free kick)
8 x 50 25 free drill/25 free swim @ 1:10

Main Set

10:00 minute swim – swim as many yards as possible in 10:00, keep track of how far you go.

Warm Down

4 x 50 free @ 1:10
400 easy free

ADVANCED WORKOUT:

Warm Up

600 (300 free/300 free kick)
10 x 50 25 free drill/25 free swim @ 1:00

Main Set

10:00 minute swim – swim as many yards as possible in 10:00, keep track of how far you go
20 x 50 free pull @ :50

Warm Down

20 x 25 free kick/free swim @ :30
400 easy free

Hello, 2014

One of our 2014 resolutions is to start posting on here some more.  Our goal is to get out three practices a week and a dry land here and there.  We’re focusing on building up endurance this month.

BEGINNER WORKOUT:

Warm up

200 free, 8 x 25 kick (r.i. :20)

Main Set

5 x 100 free (r.i. :30), 200 kick on back

Warm Down

4 x 50 easy free (r.i. :40)

= 1,400

INTERMEDIATE WORKOUT:

Warm Up

400 free, 6 x 50 free kick @ 1:40, 3 x 100 free descend 1-3 @ 2:00

Main Set

5 x 200 free @ 4:00 breathe every 5 strokes

Cool Down

8 x 50 easy free @ 1:10

= 2,400

ADVANCED WORKOUT:

Warm Up

500 free, 500 free kick with boards, 500 free pull

Main Set

5x 200 free @ 3:00

5 x 100 free @ 1:40

Cool Down

10 x 50 free @ :50 drill 25/swim 25 easy

= 3,500