Swim workouts October 7 - October 12

Go down

Swim workouts October 7 - October 12

Post by Kevin on Sat Oct 18, 2008 3:14 am

October 7th

W/U
Those who were at the Sunday workout, try and concentrate on what you learned!

300 swim, smooth, good technique
200 kick on side
100 drill, as 50 FD/ 50 zipper

Main
400 swim, breath 100 on left, 100 on right than every 3rd, 5th, 7th, 3rd by 50
16 X 100: 1 & 2 @2:10 / 2:20 / 2:30 / Rest20 sec
3 & 4 @2:05 / 2:15 / 2:25/ Rest 15 sec
5 & 6 @2:10 / 2:20 / 2:30 / Rest 20 sec
7 & 8 @2:00 / 2:10 / 2:20/ Rest 10 sec
9 & 10 @2:10 / 2:20 / 2:30 / Rest20 sec
11 & 12 @1:55 / 2:05 / 2:15 / Rest 5 sec
13 & 14 @2:10 / 2:20 / 2:30 / Rest20 sec
15 & 16 all out Rest 40 sec

W/D 100 easy, some back stroke

October 9th

W/U
100 free, concentrate on technique R: 10sec
100 back R:
100 Kick R:
Repeat above X2
100 drill, as 50 FD / 50 fist

Main
3 X 500 @8:30 / 9:00 / 10:00 / 11:00 or 20sec rest
6 X 50 kick, even ones fast! R: 10 sec
100 back
4 X 50 fast R30 sec

W/D
100 easy

October 12

W/U
200 swim R: 15 sec
200 kick on side R: 15 sec
4 X 50 drill, as FD, catch-up, Zipper, fist R: 15 sec each
200 scull R: 20 sec

Main
16 / 12 X 100 as
4 / 3: 2 X 100 at 80% effort @1:50 / 2:00 / 2:30 for all 80%
1 X 100 all out @ 2:00 / 2:15 / 2:45 for all allout
1 X 100 at 80%
Regroup
4 / 3: 1 X 100 at 80% effort
2 X 100 all out
1 X 100 at 80%
Regroup
4 / 3: 3 X 100 all out
1 X 100 80%
Regroup
4 / 3 X 100 all out

W/D
200 easy

Kevin

Posts : 16
Join date : 2008-09-19

View user profile

Back to top Go down

Back to top


 
Permissions in this forum:
You cannot reply to topics in this forum