May 30-31 Workouts

Hi everyone,

I'll be out of town for the Friday and Saturday workouts, so here's a little something to keep ya'll busy. NOTE: This workout is designed to take about 2 hours to complete, so do as much as time allows. Running Total is in BOLD.

300//100 swim, 100 kick, 100 swim - EASY/WARM-UP
800//50/100/150/200 - Choice Swim (rest 10-20 sec between each)
1150//7x50 - Choice/Kick (10-20 sec rest)
1750//6x100 - Free/Swim (Fast Interval)
2500//5x150 - Choice/Swim (High Effort - mix strokes) - 10-30 sec rest
3300//4x200 - Free/Swim (Medium Interval)
3900//2x300 - Free/Pull (Build-up within each 300) 10-30 sec rest
4400//1x500 - Choice/Swim (High Effort - mix strokes)
5000//12x50 - alternate 3 swim/1 kick (Fast Interval on swims only)
5200//100-200 Cool Down

Workout for Saturday, May 10

With our spring Time-trial coming up, as well as a couple local swim meets, it's time to start focusing a little more on speed training. The workout this Saturday has that theme in mind (hit those turns!)...c'yall on Monday =)

**All lanes should do as much of this workout as time allows**

-100 swim/100 kick/100 swim Warm-up (EASY)
-4x100 swim/choice - build-up to a RACE PACE within each 100 (rest 10-30 sec between)
-300 swim/choice RACE PACE
-200 kick/choice at your own pace
-3x100 swim/choice - build-up to a FAST PACE within each 100 (rest 10-30 sec between)
-200 swim/choice RACE PACE
-100 kick/choice at your own pace
-2x100 swim choice - EASY (rest 10-20 sec between)
-2x100 swim/choice RACE PACE (rest 1-2 min between each)
-50 kick/choice at your own pace
-4x50 swim/choice - build to RACE PACE IN EACH 50 (rest 1 min between each)
-50-200 Cool Down