Category Archives: Dryland

Test set #5

Posted on by
Reply

TEST SET = a set performed periodically to determine your progress.

Today’s test set of 5x100s will test your anaerobic fitness level. Go all out on each 100 and hold the fastest time possible. Keep track of how fast you swam each 100 so the next time you swim this same set, you can compare the times. You should see that you are getting faster.

DRYLAND

Run (or walk) 2 miles

SWIMMING

BEGINNER WORKOUT:

300 easy swim (warm-up)

8×25 free sprint on the :50

5×100 free sprint on the 5:00 – TEST SET

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

8×25 free sprint on the :30

5×100 free sprint on the 5:00 – TEST SET

200 easy swim (cool down)

= 1300

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

8×25 free sprint on the :30

5×100 free sprint on the 5:00 – TEST SET

300 easy swim (cool down)

= 2000

Advertisement

Freeeeeee

Posted on by
Reply

DRYLAND

Run (or walk) 3 miles, 20 sit ups, 3x:30 planks, 20 banana crunches, 20 push ups

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

4×50 (25 free kick/25 free) on the 3:00

6×100 free breathing every 5th stroke, RI :20

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

8×50 (25 free kick/25 free) on the 2:00

10×100 free breathing every 5th stroke on the 2:30

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×50 (25 free kick/25 free) on the 1:15

10×100 free breathing every 5th stroke on the 1:45

5×200 free pull on the 2:45

200 easy swim (cool down)

= 3200

Miracles need wings to FLY

Posted on by
Reply

DRYLAND

WARM-UP:

5 minute jog

RUN:

Repeat 4 times:

Run .25 miles fast, jog .25 miles easy

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

10×25 fly (odd 25s kick/even 25s dolphin kick fly drill) on the :55

10×25 fly on the :50

4×50 fly on the 1:30

4×50 free on the 1:30

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

20×50 easy swim (10 on the :55, 10 on the :45) (warm-up)

20×25 fly (odd 25s kick/even 25s dolphin kick fly drill) on the :45

10×50 (odd 50s fly/even 50s free) on the 1:20

300 free pull

200 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

30×50 easy swim (10 on the :55, 10 on the :50, 10 on the :45) (warm-up)

20×25 fly (odd 25s kick/even 25s dolphin kick fly drill) on the :30

10×50 fly on the 1:00

500 free pull

200 easy swim (cool down)

= 3200

x75 back kick, drill, swim

Posted on by
Reply

DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 3 times:

20 push ups, 20 bench dips, 20 crunches, 20 wall balls, 20 broad jumps

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

4×75 (25 back kick/25 the wave back drill/25 back) on the 3:00

3×100 back sprint on the 5:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

8×75 (25 back kick/25 the wave back drill/25 back) on the 2:00

10×50 back kick on the 2:00

10×100 (odd 100s back/even 100s free) on the 2:30

200 easy swim (cool down)

= 2700

ADVANCED WORKOUT:

1000 easy swim (warm-up)

16×75 (25 back kick/25 the wave back drill/25 back) on the 1:30

10×50 back kick on the 1:20

10×100 (odd 100s back/even 100s free) on the 1:45

200 easy swim (cool down)

= 3900

Breast descending in time

Posted on by
Reply

DRYLAND

3 mile run (or walk)

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 breast kick

12×25 (odd 25s 2/1 breast drill/even 25s breast) on the 1:20

3×100 breast descending in time on the 4:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 breast kick

16×25 (odd 25s 2/1 breast drill/even 25s breast) on the 1:00

4×100 breast descending in time on the 2:30

400 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 breast kick

20×25 (odd 25s 2/1 breast drill/even 25s breast) on the :40

5×100 breast descending in time on the 2:00

10×50 free on the :45

500 easy swim (cool down)

= 3000

20×25 free

Posted on by
Reply

DRYLAND

WARM-UP:

Jog 5 minutes

RUN:

Run (or walk) 2 miles, run up and down a set of stairs 5 times

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

200 free pull

20×25 free (odd 25s sprint/even 25s easy) on the 1:00

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

200 free kick

200 free pull

20×25 free (odd 25s sprint/even 25s easy) on the :45

10×50 free on the :55

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

200 free kick

200 free pull

100 fingertip drag free drill

20×25 free (odd 25s sprint/even 25s easy) on the :30

8×75 S.O.B. (50 free sprint/10 out of water push ups/25 free no breather) on the 3:00

200 easy free

5×100 free kick on the 2:00

200 easy swim (cool down)

= 3000

RI :15

Posted on by
Reply

DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 3 times:

Rest :20 between each exercise.

:40 bench dips, :40 pull ups, :40 push ups, :40 wall balls, :40 burpees

SWIMMING

BEGINNER WORKOUT:

6×50 easy swim, RI :15 (warm-up)

200 choice

4×100 free, RI :15

4×50 free sprint, RI 1:00

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

10×50 easy swim on the 1:30 (warm-up)

500 choice

5×100 free, RI :15

4×50 free sprint, RI :1:00

300 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

20×50 easy swim (10 on the 1:00, 10 on the :50) (warm-up)

500 free kick

5×100 free on the 2:00

4×50 free, RI 1:00

4×50 free, RI 1:00

20×25 free kick on the :40

200 easy swim (cool down)

= 3100