You’re all in this together

Recovery swim = easy choice of anything you want – pull, kick, swim whatever stroke you want

BEGINNER, INTERMEDIATE and ADVANCED WORKOUTS:

500 easy choice (warm-up)

20×25 free (25 free sprint/25 easy free/repeat) on the :40

4×25 free sprint focusing on your breakout on the :40

4×25 free building to a sprint finish on the :40

4×25 free (start in the middle of the pool, swim into wall, do flip turn, swim back to starting point) on the :40

4×25 free sprint on the :40

500 easy recovery swim (you can do anything you want – any stroke, kick, pull, whatever)

4×25 free sprint focusing on your breakout on the :40

4×25 free build to a sprint finish on the :40

4×25 free (start in the middle of the pool, swim into wall, do flip turn, swim back to starting point) on the :40

4×25 free sprint on the :40

200 easy choice (cool down)

= 2500

Advertisements

Breakout

It’s almost been 2 YEARS since we last posted!  Work, kids, and life just kind of got in the way and this website took a backseat.  We’ll try to do better this year (or what’s left of 2018).

 

Breakout = the breakout is when you surface from being underwater after doing your start or turn.  If you’re doing freestyle, the bottom arm of your streamline should be the arm that begins your stroke.

BEGINNER WORKOUT:

200 easy free (warm-up)

8×25 free kick fast on the :50

8×75 (25 free kick, 25 free fingertip drag drill, 25 free) on the 1:40

10×25 free sprint, RI :20

10×50 free sprint, RI :30

10×25 free sprint, RI :10

10×50 free sprint, RI :20

200 easy choice

12×12.5 free sprints working on breakout, RI :20 – start each one the wall (you can walk or swim in)

200 easy free (cool down)

= 3200

INTERMEDIATE WORKOUT:

200 easy free  (warm-up)

8×25 free kick fast on the :40

8×75 (25 free kick, 25 fingertip drag drill, 25 free) on the 1:30

10×25 free sprint, RI :20

10×50 free sprint, RI :30

10×25 free sprint, RI :10

10×50 free sprint, RI :20

200 easy choice

12×12.5 free sprints working on breakout, RI :20 – start each one the wall (you can walk or swim in)

200 easy free (cool down)

= 3200

ADVANCED WORKOUT:

200 easy free  (warm-up)

8×25 free kick fast on the :30

8×75 (25 free kick, 25 free fingertip drag drill, 25 free) on the 1:20

10×25 free sprint, RI :20

10×50 free sprint, RI :30

10×25 free sprint, RI :10

10×50 free sprint, RI :20

200 easy choice

12×12.5 free sprints working on breakout, RI :20 – start each one the wall (you can walk or swim in)

200 easy free (cool down)

= 3200