Swim workouts September 30 - October 5

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Swim workouts September 30 - October 5

Post by Kevin on Sat Oct 18, 2008 3:11 am

September 30th, 08


W/U
100 as 50 swim / 50 kick
100 as 50 kick / 50 swim R 10 s per 100
Repeat above X 3
200 drill, as FD / FIST / ZIPPER / HSH (hip, shoulder, head)

MAIN
200 DPS
800 swim pull optional R 20 s
400 pull, breathing every 3, 5, 3, 7, 3, 9, 3, 3 R 15 s
200 swim, at 400 pace R 15 s
100 fast

W/D 100 back stroke

Total 2600m

October 2nd


W/U 150 swim R: 10sec
50 Kick
150 Swim
50 Drill
100 back
100 Kick

Main 100 DPS
200 breathing 3/5/3/7 by 50s R: 30 sec
500 swim FAST! Note time. R: 1 min
400 at 500 pace
300 at 500 pace
200 at 500 pace R: 45 sec
100 at 500 pace R: 30 sec
100 all out

W/D 100 easy, mixed

October 5th


W/U
4 X 150 as 100 swim and 1st 50 finger drag, R: 15 sec each 150
2nd 50 kick fast
3rd 50 back
4th kick fast

Main
500 pull @8:00 / 9:00 / 10:00/ or 30 sec rest
4 X 100 kick R: 10 sec
200 backstroke R: 20 sec
3 X 200 swim @3:45 / 4:00 / 4:30, descending 1-3
100 easy regroup
4 X 100 @ 1:50 / 2:00 / 2:20 / or 15 sec rest

W/D 100 easy

Total: 2900 m

Kevin

Posts : 16
Join date : 2008-09-19

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