Saturday, October 25, 2014

September Swim Workouts


September 29, 2014
Swim - 2300 yards
200 warm up
100 pull
100- long and rotate
2x100 (100 long and rotate, 100 catch up) R:15
3x100 (100 long/rotate, 100 catch, 100 thumbs) R:15
4x100 (100 long/rotate, 100 catch, 100 thumbs, 100 high elbow) R:15
200 pull
3x100 (breathe 7/5/3)
2x100 (breathe 5/3)
100 (50 at 5, 50 at 3)
200 pull cool down

September 22, 2014
Swim 2000 yds
300 warm  up + fins
4x200 R:60 (even pull)
5x100 R:45 (even pull)
6x50 R:30 (even pull)
100 cool down

September 15, 2014
Swim 2400 yards
200 warm up
2x (150 swim + 150 kick + 150 pull)
50 high elbow
150 pull
50 catch up
150 kick
50 tarzan
150 swim
200 pull (3/5/7/3)
3x100 (50fast/50easy) R:15
200 cool down

September 8, 2014
Swim: 2000 yards
200 warm up
4x75 swim/drill/swim #1/3 catch up; #2/4 high elbow R:10
400 w/ fins. Build by 100s
5x50 (25 fast/25easy) R:10
4x75 (25k/50s) R: 10
200 w/ fins. Build by 50s 
6x25 fast R:20
200 cool down

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