Swim/kick

Fast = 90% effort (not a full-out sprint)

BEGINNER WORKOUT:

100 free, 100 choice, 100 choice kick (warm-up)

4×25 fast free kick on the :50

2×50 easy free on the 1:10

4×50 fast free on the 1:05

4×50 easy free on the 1:10

2×100 free on the 2:00

4×50 free on the 1:10

10 flip turns

200 easy choice (cool down)

= 1500

INTERMEDIATE WORKOUT:

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

8×25 fast free kick on the :40

4×50 easy free on the 1:00

6×50 fast free on the :55

6×50 easy free on the 1:00

4×100 free on the 1:50

6×50 free on the 1:00

10 flip turns

200 easy choice (cool down)

= 2500

ADVANCED WORKOUT:

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

12×25 fast free kick on the :30

6×50 easy free on the :50

8×50 fast free on the :45

8×50 easy free on the :50

6×100 free on the 1:40

8×50 free on the :50

10 flip turns

200 easy choice (cool down)

= 3500

 

 

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Negative split distance

Negative split = The second half of the distance is faster than the first half.

Ex:  2×1000 free negative split by 500 = the 2nd 500 of each 1000 would be faster than the first 500

 

BEGINNER WORKOUT:

200 easy choice (warm-up)

5×100 free kick, RI :15

3×500 free negative split by 250, RI 1:00

200 easy choice (cool down)

= 2400

INTERMEDIATE WORKOUT:

400 easy choice (warm-up)

8×100 free kick, RI :15

3×1000 free negative split by 500, RI 2:00

200 easy choice (cool down)

= 4400

ADVANCED WORKOUT:

600 easy choice (warm-up)

10×100 free kick, RI :15

3×2000 free negative split by 500, RI 3:00

200 easy choice (cool down)

= 7800

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

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

We are racing

we are racing

BEGINNER WORKOUT:

300 easy swim (warm-up)

12×25 underwater travel on the :50

6×50 free (25 free drill/25 free) on the 1:20

5x (50 choice, RI: 20, 50 free sprint on 1:10) – so do a 50 choice, rest 20 seconds, do a 50 free sprint on the 1:10 and then repeat this 4 more times

200 free kick

12×25 free sprint on the :50

200 easy swim (cool down)

= 2100

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

16×25 underwater travel on the :40

8×50 free (25 free drill/25 free) on the 1:10

5x (75 choice, RI: 10, 50 free sprint on 1:00) – so do a 75 choice, rest 10 seconds, do a 50 free sprint on the 1:00 and then repeat this 4 more times

300 free kick

12×25 free sprint on the :40

200 easy swim (cool down)

= 2625

ADVANCED WORKOUT:

500 easy swim (warm-up)

20×25 underwater travel on the :30

10×50 free (25 free drill/25 free) on the 1:00

5x (100 choice, RI: 10, 50 free sprint on :50) – so do a 100 choice, rest 10 seconds, do a 50 free sprint on the :50 and then repeat this 4 more times

400 free kick

12×25 free sprint on the :30

200 easy swim (cool down)

= 3150

Simply the BREAST

BEGINNER WORKOUT:

200 free (warm-up)

500 kick with kick board (alternate 50 free kick/50 breast kick)

6×100 breast kick on the 2:15

200 breast (50 breast/50 choice breast drill) working on technique

2×100 breast on the 2:15

200 breast (50 breast/50 choice breast drill)

2×100 breast on the 2:10

200 breast (50 breast/50 choice breast drill)

2×100 breast sprint on the 2:05

200 easy free (cool down)

= 2700

INTERMEDIATE WORKOUT:

300 free (warm-up)

500 kick with kick board (alternate 50 free kick/50 breast kick)

8×100 breast kick on the 2:00

200 breast (50 breast/50 choice breast drill) working on technique

3×100 breast on the 2:00

200 breast (50 breast/50 choice breast drill)

3×100 breast on the 1:55

200 breast (50 breast/50 choice breast drill)

3×100 breast sprint on the 1:50

200 easy free (cool down)

= 3300

ADVANCED WORKOUT:

500 free (warm-up)

500 kick with kick board (alternate 50 free kick/50 breast kick)

10×100 breast kick on the 1:45

200 breast (50 breast/50 choice breast drill) working on technique

4×100 breast on the 1:45

200 breast (50 breast/50 choice breast drill)

4×100 breast on the 1:40

200 breast (50 breast/50 choice breast drill)

4×100 breast sprint on the 1:35

200 easy free (cool down)

= 4000

Breaking the DISTANCE

BEGINNER WORKOUT:

500 easy free (warm-up)

500 choice kick

6×300 free on the 6:00

6×50 easy choice, RI :30 (cool down)

= 3100

INTERMEDIATE WORKOUT:

500 easy free (warm-up)

500 choice kick

6×400 free on the 7:00

6×50 easy choice, RI :30 (cool down)

= 3700

ADVANCED WORKOUT:

500 easy free (warm-up)

500 choice kick

6×500 free on the 7:00

6×50 easy choice, RI :30 (cool down)

= 4300