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