Swim workouts September 16 - 21

by Kevin Tue Sep 23, 2008 4:59 am

September 16

W/U 2X 300 as 100 swim, 100 drill, 100 kick

MAIN 400 pull @ 6:00 / 7:00 min
200 drill as 50 fd, 50 single arm, 50 zipper and 50catch-up
400 pull @ 5:50 / 6:50
200 8 kick / 1 pull
400 pull 15 sec rest
200 scull, as 100 high and 100 mid
100 pull with buoys between ankles
100 kick fast, no board

W/D 100 easy

September 18

W/U 200 swim
200 kick
200 swim

Main
8X25 distance per stroke
200 pull
8X50 drill, as 50 hip/shoulder/head
50 touch thighs
50 catch-up
50 8 kick/1pull
Go through twice
200 swim
100 back stroke
100 log roll
4X25 distance per stroke (try to improve on earlier)

W/D 100 easy

September 21

W/U
200 swim
200 kick, on side
200 drill, finger drag, catch-up, zipper, 8kick/1pull

Main
200 swim, last 50 fast
4 X 50 fast
Go through above X 3 or 4. Start with 5 sec rest and increase each set by 5 secs
100 smooth swim
4 X 50 fast kick with board

W/D 200 easy