Wednesday, April 16, 2014

150 Swim
150 Kick
150 Pull
4 x 75 Scull
150 Swim
150 Kick
150 Pull

4 x 100 50 drill/50 swim
4 x 200 80% effort, 15 sec rest
2 x 300 hypoxic, breath by 50 - 3, 5, 7, 3, 5, 7

Cool Down

Monday, April 14, 2014

Silas 04/14/14

Silas 4/14/14 3200 yards yards
Warm-up Drill/swim Reverse IM 400 (free, br., bk., fly) 400
Free Swim Ladder 1650 11 lengths, 10, 9,down to 1 (10 sec.rest between) 1650
Kick 250 250
IM drill Loosen up 100 100
IM - Swim 24x25 (6 of each stroke) 600
Swim-down Choice 200 200
Total 3200

Silas 04/14/14


Silas 4/14/14 3200 yards yards
Warm-up Drill/swim Reverse IM 400 (free, br., bk., fly) 400
Free Swim Ladder 1650 11 lengths, 10, 9,down to 1 (10 sec.rest between) 1650
Kick 250 250
IM drill Loosen up 100 100
IM - Swim 24x25 (6 of each stroke) 600
Swim-down Choice 200 200
Total 3200

Friday, April 11, 2014

Jenny 04/11/2014

Warm up
200 swim/200 kick/200 pull
8x 50 (odds drill/evens build to fast)
8 x 25 band only on :40

Main set
50 fast out into 250 strong
100 fast out -> 200 strong
150 fast out -> 150 strong
100 fast out -> 200 strong
50 fast out -> 250 strong

Choice Cool down

Total Yard = 2,700 + Cool Down

Thursday, April 10, 2014

jrhill 4/10/14

Evening workout, Kennedy HS. 90 minutes scheduled.

Inner lanes (outer lanes)

15 minute self directed warmup.
8x75 (6x75) Easy/Regular/Fast by 25's - interval with roughly 15 sec rest.
8x50 (6x50) Stroke count by 50. Reduce strokes by 1 each 50. Backstroke optional. 15-20 sec rest.
1x400 (1x250) Kick. Any stroke.
5x200 (4x200) Bilateral breathing. 3 strokes per breath down, 5 back. interval for 20 sec rest.
6x100 (4x100) 1st 25 other than freestyle or 100 IM. interval for 20-30 sec rest.
200 (100) Cool down.

3200 + w/u (2300 + w/u) when completed.