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

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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

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

This is the final stretch! SPRINT!!

BEGINNER WORKOUT:

400 easy swim (warm-up)

200 free kick

4×50 free build by 25, RI :20

4×50 free sprint, RI :30

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

600 easy swim (warm-up)

400 free kick

4×50 free build by 25, RI :20

8×50 free pull on the 1:00

4×50 free sprint on 1:30

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

1000 easy swim (warm-up)

400 free kick

12×50 free pull on the 1:00

8×50 reverse IM (25 choice drill/25 swim) on the 1:00

8×50 IM on the 1:10

200 easy swim (cool down)

= 3000

The truth will set you FREE

DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 3 times:

Rest :20 between each exercise.

:40 pull ups, :40 push ups, :40 sit ups, :40 bench dips, :40 lunges

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

4×100 free, RI :20

200 easy swim (cool down)

= 1000

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

8×50 (25 rotation free drill/25 free) on the 1:00

200 free kick

3×200 free on the 4:00

400 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

400 easy swim (warm-up)

8×50 (25 rotation free drill/25 free) on the :55

200 free kick

400 free

12×50 free pull descending in time for #1-4, #5-8 and #9-12 on the :50

400 free kick

400 IM (50 fly kick/50 fly/50 back kick/50 back/50 breast kick/50 breast/50 free kick/50 free)

200 easy swim (cool down)

= 3000