Workouts: Wednesday, February 22

I'll be out of town on Wednesday, but here's a few workouts to keep you busy while I'm gone. The workouts have varying amounts of yardage, but similar intensities, so take your pick. Here's a challenge for the Santa Barbara group to do the 4k workout...may have to step it up a bit =)

2000 yard workout:
300 warm-up / choice swim (easy)
6 x 50 (alternating 50 free and 50 non-free / 10-20 sec rest between)
400 pull build-up
6 x 50 kick/choice (50 fast, 50 easy / 10-20 sec rest between)
4 x 100 swim/free (set a fast interval)
8 x 25 swim/choice FAST (10-20 sec rest between)
100 cool down

3000 yard workout:
200 swim, 100 kick, 100 swim / choice-easy (warm-up)
4 x 100 / (100 drill, 100 build-up, 100 drill, 100 fast) / 20 sec rest between
200 kick choice
10 x 50 swim (#1-5 free -fast interval time / #6-10 non-free, moderate interval time)
500 pull
400 free / moderate
300 IM/Choice
200 free / fast
100 cool down

4000 yard workout:
300 warm-up / choice swim - easy
8 x 50 (50 free, 50 non-free) set a moderate interval
4 x 250 free/30 sec rest between (#1 buildup, #2 build-down, #3-4 ALL FAST, #4 easy)
300 kick / choice
9 x 100 swim / (1-3 forward IM; 4-6 backwards IM; 7-9 all free) set moderate interval
4 x 150 swim/free (set FAST interval time)
16 x 25 swim/choice (10 - 20 sec rest between)
100 cool down

Workout: Monday, February 6

I will not be able to make the Carpinteria workout tonight, but should be back in time to make it to the YMCA. If not, here's tonight's workout...an easy one!

300 Choice Warm-up
8x75 (75 kick, 75 swim / choice / 10-20 sec rest between)
500 swim/pull
4x200 (200 IM, 200 free / rest 20-40 sec between)
7x100 swim/free (set a moderate interval)
8x50 swim/free (set a fast interval)
100 cool down

3500 total yards