December 1, 2007 Workout

Since we'll be in Long Beach for a swim meet this weekend, I thought it would be appropriate to offer a workout that gets EVERYONE in the spirit of swimming FAST. So here we go...

-100 swim / 100 kick / 100 swim - choice / EASY
-300 swim/choice - buildup
-300 swim/choice (100 swim/SPRINT, 50 kick/EASY, repeat)
-7x100 swim/free/alternate swim & pull - MODERATE
-3 sets of 5x50 swim/choice (set #1-3 FAST interval, #2 EASY)
-10x25 kick/choice (alternate FAST 25, EASY 25) 10-20 sec
-16x25 swim/choice (alternate FAST 25, EASY 25) 10-20 sec
-100 cool down
3100 total yards

Thanksgiving Workout 2007

HAPPY THANKSGIVING!

-200 swim / 100 kick / 200 pull EASY-WARMUP
-50/100/150/200 (ladder) swim/buildup/15 sec rest between
-50 kick/100 swim/150 kick/200 swim - all choice/moderate
-50/100/150/200 swim-choice (build-up each distance)
-400 swim/pull
-8x50 swim/free (set a difficult interval)
-6x50 kick/choice - moderate effort (10 sec rest between)
-16x25 swim/choice - FAST (10-15 sec rest between)
-100-200 cool down EASY
3500 yards

Workout for Nov 9-10

Each of the following 3 workouts include a little long distance swimming, middle distance, and sprints. Choose either rest periods or interval times, depending on the intensity you wish to swim.

Workout #1: 2000 yards
-100 swim-100 kick-100 swim / EASY WARM-UP
-4x100 Alternating 100 swim/free, 100 pull/free
-400 swim / build-up / choice
-8x50 swim/choice/moderate pace
-8x50 swim/choice/FAST pace
-100 COOL DOWN / EASY

Workout #2: 3000 yards
-200 swim-100 kick-100 swim / EASY WARM-UP
-12x50 alternating 50 swim/50 kick (choice) / moderate
-500 swim/pull/build-up
-5x100 swim/choice/FAST
-3x200 swim/choice/FAST
-10x25 swim/choice/FAST
-150 COOL DOWN / EASY

Workout #3: 4000 yards
-200 swim / 100 kick / 200 swim or pull / EASY WARM-UP
-8x50 alternate 25 kick/25 swim (choice)
-8x100 swim/choice (50 SPRINT/50 moderate)
-600 swim/pull/moderate
-5x150 swim/choice/FAST
-300 kick/choice/25 fast-25 easy
-20x25 swim/choice/SPRINT
-150 COOL DOWN / EASY