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 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

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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

Young, Wild & FREE

BEGINNER WORKOUT:

2×200 free, RI :30 (1st 200 easy, 2nd 200 build by 50s), 2×25 underwater travel with fins

if you have them on the :50 (warm-up)

6×75 (25 free kick/25 free choice of drill/25 free) on the 1:30

16×25 free sprint, RI :20

6×50 easy free on the :50

16×25 free sprint, RI :20

6×50 easy free on the :50

16×25 free sprint, RI :20

6×50 easy free on the :50

6×75 (25 choice kick/25 choice drill/25 choice) on the 1:30

200 easy (cool down)

= 3650

INTERMEDIATE WORKOUT:

2×200 free, RI :30 (1st 200 easy, 2nd 200 build by 50s), 2×25 underwater travel with fins

if you have them on the :40 (warm-up)

6×75 (25 free kick/25 free choice of drill/25 free) on the 1:30

16×25 free sprint, RI :20

6×50 easy free on the :50

16×25 free sprint, RI :20

6×50 easy free on the :50

16×25 free sprint, RI :20

6×50 easy free on the :50

6×75 (25 choice kick/25 choice drill/25 choice) on the 1:30

200 easy (cool down)

= 3650

ADVANCED WORKOUT:

2×200 free, RI :30 (1st 200 easy, 2nd 200 build by 50s), 2×25 underwater travel with fins if

you have them on the :30 (warm-up)

6×75 (25 free kick/25 free choice of drill/25 free) on the 1:30

16×25 free sprint, RI :20

6×50 easy free on the :50

16×25 free sprint, RI :20

6×50 easy free on the :50

16×25 free sprint, RI :20

6×50 easy free on the :50

6×75 (25 choice kick/25 choice drill/25 choice) on the 1:30

200 easy (cool down)

= 3650

Descending distance

BEGINNER WORKOUT:

2×400 free (1st 400 easy, 2nd 400 fast), RI :20

2×300 free (1st 300 easy, 2nd 300 fast), RI :20

2×200 free (1st 200 easy, 2nd 200 fast), RI :20

2×100 free (1st 100 easy, 2nd 100 fast), RI :15

2×50 free (1st 50 easy, 2nd 50 fast), RI :10

200 easy choice (cool down)

= 2300

INTERMEDIATE WORKOUT:

2×600 free (1st 600 easy, 2nd 600 fast), RI :20

2×500 free (1st 500 easy, 2nd 500 fast), RI :20

2×400 free (1st 400 easy, 2nd 400 fast), RI :20

2×300 free (1st 300 easy, 2nd 300 fast), RI :15

2×200 free (1st 200 easy, 2nd 200 fast), RI :10

200 easy choice (cool down)

= 4200

ADVANCED WORKOUT:

2×1000 free (1st 1000 easy, 2nd 1000 fast), RI :20

2×800 free (1st 800 easy, 2nd 800 fast), RI :20

2×600 free (1st 600 easy, 2nd 600 fast), RI :20

2×400 free (1st 400 easy, 2nd 400 fast), RI :15

2×200 free (1st 200 easy, 2nd 200 fast), RI :10

200 easy choice (cool down)

= 6200

15s in ’15

BEGINNER WORKOUT:

200 easy free, 10×50 free on the 1:00, 300 choice kick (warm-up)

15×100 free, RI :15

15×50 free, RI :15

250 easy free (cool down)

= 3500

INTERMEDIATE WORKOUT:

200 easy free, 10×50 free on the :55, 300 choice kick (warm-up)

15×100 free, RI :15

15×50 free, RI :15

250 easy free (cool down)

= 3500

ADVANCED WORKOUT:

200 easy free, 10×50 free on the :45, 300 choice kick (warm-up)

15×100 free, RI :15

15×50 free, RI :15

250 easy free (cool down)

= 3500