Category Archives: Pull

Sprint like you’re in the Olympics

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BEGINNER WORKOUT:

200 easy free (warm-up)

200 free kick

200 free pull

12×25 free on the :50

4×50 free (25 free drill/25 free) on the 1:00

4×25 free sprint, RI :30

4×25 free sprint, RI :30

4×25 free sprint, RI :30

4×25 free sprint, RI :30

4×50 free easy on the 1:00

4×25 free sprint kick, RI :20

200 easy choice (cool down)

= 2000

INTERMEDIATE WORKOUT:

200 easy free (warm-up)

200 free kick

200 free pull

16×25 free on the :40

4×50 free (25 free drill/25 free) on the 1:00

6×25 free sprint, RI :30

6×25 free sprint, RI :30

6×25 free sprint, RI :30

6×25 free sprint, RI :30

4×50 free easy on the 1:00

6×25 free sprint kick, RI :20

200 easy choice (cool down)

= 2350

ADVANCED WORKOUT:

200 easy free (warm-up)

200 free kick

200 free pull

20×25 free on the :30

4×50 free (25 free drill/25 free) on the 1:00

8×25 free sprint, RI :30

8×25 free sprint, RI :30

8×25 free sprint, RI :30

8×25 free sprint, RI :30

4×50 free easy on the 1:00

8×25 free sprint kick, RI :20

200 easy choice (cool down)

= 2700

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2016

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365 more chances.gif

BEGINNER WORKOUT:

500 easy free (warm-up)

1×25 free kick, RI :30

2×25 fly sprint, RI :30

3×25 free pull, RI :30

4×25 breast sprint, RI :30

5×25 free drill, RI :30

6×25 back sprint, RI :30

7×25 free kick, RI :30

8×25 free sprint, RI :30

9×25 fly drill, RI :30

10×25 fly with fins (if you have them), RI :30

11×25 breast drill, RI :30

12×25 IM order, RI :30

13×25 breast kick, RI :30

14×25 (25 fly/25 fly/25 fly/25 free, repeat until you’ve done 14), RI :30

15×25 free pull, RI :30

16×25 IM order sprint, RI :30

200 easy free (cool down)

= 4100

INTERMEDIATE WORKOUT:

500 easy free (warm-up)

1×25 free kick, RI :20

2×25 fly sprint, RI :20

3×25 free pull, RI :20

4×25 breast sprint, RI :20

5×25 free drill, RI :20

6×25 back sprint, RI :20

7×25 free kick, RI :20

8×25 free sprint, RI :20

9×25 fly drill, RI :20

10×25 fly with fins (if you have them), RI :20

11×25 breast drill, RI :20

12×25 IM order, RI :20

13×25 breast kick, RI :20

14×25 (25 fly/25 fly/25 fly/25 free, repeat until you’ve done 14), RI :20

15×25 free pull, RI :20

16×25 IM order sprint, RI :20

200 easy free (cool down)

= 4100

ADVANCED WORKOUT:

500 easy free (warm-up)

1×25 free kick, RI :10

2×25 fly sprint, RI :10

3×25 free pull, RI :10

4×25 breast sprint, RI :10

5×25 free drill, RI :10

6×25 back sprint, RI :10

7×25 free kick, RI :30

8×25 free sprint, RI :10

9×25 fly drill, RI :10

10×25 fly with fins (if you have them), RI :10

11×25 breast drill, RI :10

12×25 IM order, RI :10

13×25 breast kick, RI :10

14×25 (25 fly/25 fly/25 fly/25 free, repeat until you’ve done 14), RI :10

15×25 free pull, RI :10

16×25 IM order sprint, RI :10

200 easy free (cool down)

= 4100

And just because I found this funny and it seems relevant:

slap food

Build up

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BEGINNER WORKOUT:

Warm Up

400 easy free (every 3rd 25 do a free drill)
4 x 50 pull free @ 1:30

Main Set

4 x 25 free r.i. :15
2 x 50 free r.i. :10
100 free
Rest 1:00 then repeat above 2 times

Warm Down

200 easy free

= 1,400

INTERMEDIATE WORKOUT:

Warm Up

400 easy free (every 3rd 25 do a free drill)
8 x 50 pull free @ 1:00

Main Set

8 x 25 free r.i. :10
4 x 50 free r.i. :05
200 free
Rest 1:00 then repeat above 2 times

Warm Down

400 Easy free

= 2,400

ADVANCED WORKOUT:

Warm Up

500 easy free (drill every 3rd 25)
10 x 50 pull free @ :50

Main Set

8 x 25 free @ :30
4 x 50 free @ :45
200 free @ 2:50
Rest 1:00 then repeat above 3 times

Warm Down

500 easy free

= 3,300

Test Day!!

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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

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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!!

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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

Let FREEdom ring

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Happy 4th of July

BEGINNER WORKOUT:

400 easy swim (warm-up)

4×50 free kick, RI :20

6×50 free sprint, RI :50

400 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

600 easy swim (warm-up)

8×50 free kick on the 1:30

6×50 free sprint on the 5:00

10×50 free pull on the 1:00

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

800 easy swim (warm-up)

10×50 free kick on the 1:10

6×50 free sprint on the 5:00

10×50 free pull on the :50

5×100 choice on the 1:40

400 easy swim (cool down)

= 3000