November Swim Workouts

November 24, 2014
Swim 2250 yards
150 swim
150 pull
50 kick
4x75 R:15 (25 Right arm/ 25 Left arm/ Swim)
100, 200, 300 R: 15
300, 200, 100 R:15 Pull
2x150 R:20 (50 kick/ 100 swim)
100 cool down

November 17, 2014
Swim 2200 yards
200 swim
100pull
100 (3/6/3 as stroke/kick/stroke)
9x50 (x2 strong R:10/ x1 easy R:20)
300 pull (build by 100s)
4x75 pull R:15
6x50 R:10 (25 fast/25easy)
2x150 r;20 (50k/100s)
200 cool down

November 10, 2014
Swim 2200 yards
200 swim
200 pull (breath 3/5 by 50s)
50 kick
2x150 R:20 (50s/50k/50s)
4x150 pull R:20
6x50 R:15 (25 fast/ 25 drill) odd=fist, even= high elbow
4x100 R:20 descend 1-4 (slow to fastest)
150 cool down

November 3, 2014
Swim 2200 yards
200 swim
100 pull
50 kick
3x200 pull R:30 (100 fast/100 easy)
3x150 R:30 (100 fast/ 50 easy)
3x100 R:20 (50 fast/ 50 easy)
3x50 kick R:20 (25 fast/25 easy)
6x50 swim/partner rest (A swims fast while B rests, alternate)
200 cool down