Swim workouts Sept 23 - 28

September 23

W/U
200 as 150 swim, 50 kick 10 sec rest each 200
200 kick
200 swim as 150 swim, 50 scull
200 as 150 drill, 50 scull

Main
8 X 50 kick, odd ones fast, evens easy rest 10 sec
400 pull rest15 sec
8 X 50 drill: FD, Catch-up, Zipper, Single arm, 8k/1pull, hip-shoulder- head, shark, FD rest 10sec each 50
400 pull, breathing every 3rd, 5th, 3rd, 7th…….by 50s rest 15sec
4 X 100 fast rest 20 sec

W/D 100 easy

Total: 2900

September 25th

W/U
300 swim, choice R 10 sec
200 kick on side – no board, streamline off wall R 15 sec
100 drill, as fist, FD each 50 R 10 sec

MAIN
2 X 100, last 25 kick-fast R 10 sec
6 X 200 @ 3:00 / 3:20 / 2:30 descending 1-3 and 4-6
8 / 6 X 25 DPS R 10 sec
2 X 200 breathing 3 / 5 / 3 / 7 / 3 / 9 / 3 / 5 per 25
50 easy
100 all out

W/D 100 easy

Total: 2850

September 28th

W/U
200 swim, choice R:10sec
8 X 25 Kick, every 2nd fast R: 10 sec between each
8 X 25 drill, (should know 8 different drills) -“-
100 free, underwater the 1st 25 and streamlined

Main

6 X 100 as 1st and 4th breath only on the left; 2nd and 5th only on right and 3rd and 6th breath every third stroke R: 15 sec each
5 X 200 pull, maintain pace of first, @ 3:10/3:30/4:00 min
2 X 100 all out

W/D 100 easy, some back stroke