Category Archives: No Breather

Set it FREE

Posted on by
Reply

BEGINNER WORKOUT:

200 easy swim (warm-up)

8×25 free kick on the 1:30

4×50 free descending in time, RI :15

4×75 (25 free kick/25 catch up free drill/25 free) on the 3:00

200 easy swim (cool down)

= 1100

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

16×25 free kick on the 1:00

3×50 free – 1st 50 on the 1:00, 2nd 50 on the :55, 3rd 50 on the :50

3×50 free – 1st 50 on the 1:00, 2nd 50 on the :55, 3rd 50 on the :50

5×200 (100 catch up free drill/100 free), RI :20

200 easy swim (cool down)

= 2300

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

10×50 free pull on the :50

3×50 free – 1st 50 on the 1:00, 2nd 50 on the :50, 3rd 50 on the :45

3×50 free – 1st 50 on the 1:00, 2nd 50 on the :50, 3rd 50 on the :45

3×50 free – 1st 50 on the 1:00, 2nd 50 on the :50, 3rd 50 on the :45

3×50 free – 1st 50 on the 1:00, 2nd 50 on the :50, 3rd 50 on the :45

3×50 free – 1st 50 on the 1:00, 2nd 50 on the :50, 3rd 50 on the :45

10×25 no breather on the :45

300 free kick

200 easy swim (cool down)

= 3000

Advertisement

Another S.O.B story

Posted on by
Reply

DRYLAND

WARM-UP:

5 minute jog, 10 burpees

CIRCUIT:

Repeat 4 times as fast as you can:

.25 mile run, 20 chin ups, 20 push ups

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

8×25 (odd 25s rotation free drill/even 25s free) on the :50

4×75 S.O.B (50 free sprint/10 out of water push ups/25 no breathing) on the 5:00

200 choice

12×25 free kick, RI :10

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

10×50 (25 rotation free drill/25 free) on the 1:40

8×75 S.O.B (50 free sprint/10 out of water push ups/25 no breathing) on the 5:00

16×25 free kick, RI :10

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

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

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

10×75 S.O.B (50 free sprint/10 out of water push ups/25 no breathing) on the 5:00

10×25 free kick on the :40

500 easy swim (cool down)

= 3000

Set your mind and your body FREE

Posted on by
Reply

DRYLAND

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

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

200 free pull

6×100 free on the 2:15

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

300 easy swim (warm-up)

300 free (150 kick/150 pull)

3×200 free on the 4:00

3×100 free on the 2:00

3×50 free on the 1:00

10×25 free no breather on the :40

100 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

400 easy swim (warm-up)

400 free kick

400 free pull

6×200 free on the 2:50

6×100 free on the 1:20

6×50 free on the :45

200 easy swim (cool down)

= 3500

Kick/Drill/Sprint

Posted on by
Reply

Questions about any of the dryland exercises?  Go HERE.

DRYLAND

WARM-UP:

5 minute jog, 15 burpees

CIRCUIT:

Repeat 3 times:

Rest :30 between each exercise.

:30 push ups, :30 box jumps, :30 chin ups, :30 sit ups, :30 squat to presses

SWIMMING

BEGINNER WORKOUT:

16×25 easy free on the :55 (warm-up)

8×25 free kick on the :55

8×25 catch up free drill on the :50

8×25 free sprint on the :45

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

200 easy swim (warm-up)

16×25 free on the :45

20×25 free kick on the :45

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

400 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

400 easy swim (warm-up)

16×25 catch up free drill on the :40

16×25 free kick on the :40

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

6×50 free sprint on the :50

12×25 free no breather on the :40

200 easy swim (cool down)

= 2500

NO BREATHER

Posted on by
Reply

BEGINNER WORKOUT:

10×50 easy free on the 1:20 (warm-up)

4×75 (25 fly/25 back/25 breast) on the 2:30

16×25 IM order kick on the :55

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

15×50 easy free (5 on the 1:00, 10 on the :55) (warm-up)

10×25 free kick on the :50

8×75 (25 fly/25 back/25 breast) on the 1:45

20×25 free (odd 25s no breather/even 25s easy) on the :50

4×100 IM on the 2:30

200 easy swim (cool down)

= 2700

ADVANCED WORKOUT:

30×50 free (10 on the 1:00, 10 on the :55, 10 on the :45) (warm-up)

8×75 kick (25 fly/25 back/25 breast) on the 1:45

8×75 (25 fly/25 back/25 breast) on the 1:20

20×25 (odd 25s no breather/even 25s easy) on the :40

4×100 IM descending in time on the 1:45

400 easy swim (cool down)

= 4000

S.O.B. story

Posted on by
Reply

DRYLAND

WARM-UP:

5 minute jog

RUN:

Run (or walk) 2 miles, run up and down 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

S.O.B.bing

Posted on by
Reply

BEGINNER WORKOUT:

6×50 free on the 1:30 (warm-up)

10×25 free kick on the :45

10×25 (odd 25s sprint/even 25s easy) on the :40

200 free

6×50 free (25 sprint/10 out of water push ups/25 sprint) on the 2:00

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

20×50 free (10 on the 1:00, 10 on the :55) (warm-up)

20×25 free (odd 25s sprint/even 25s easy) on the :40

6×75 free (50 sprint/10 out of water push ups/25 sprint) on the 2:00

50 easy free

200 free kick

200 easy swim (cool down)

= 2400

ADVANCED WORKOUT:

30×50 free (10 on the 1:00, 10 on the :50, 10 on the :45) (warm-up)

10×50 free kick on the 1:10

8×75 S.O.B. (50 free sprint/10 out of water push ups/25 free no breather) on the 2:00

100 easy free

300 free kick

200 easy swim (cool down)

= 3200