October 21 - 23 swim workouts

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October 21 - 23 swim workouts

Post by Kevin on Tue Oct 28, 2008 5:39 pm

October 21st

W/U
3 X 100, some non-free R: 15 sec
100 kick fast R: 15 sec
200 swim, breathing 3 /5 /3 /7 by 50s R: 15 sec
100 drill, 50FD / 50 Fist

Main:
12 x 25, streamlined push off and U/W dolphin kick as far as
you can. Swim the rest of way. R: 10 sec
3 X 200 pull, concentrate on technique. @ 3:30 / 4:00 / 4:30 / R:15 sec
6 X 100, descending 1-3 and 4-6 @ 1:45 / 1:55 / 2:10 / 2:30
2 / 4 X 50 kick on side R: 15 sec
2 X 50 all out R: 45 sec

W/D
100 swim

October 23rd

W/U
3 X 100 swim, 1st breath on right
2nd breath on left
3rd breath every 3rd stroke R: 10 sec after each 100
200 kick fast, no board R : 15 sec
100 as 50 single arm/ 50 catch-up R : 10 sec
4 X 50 swim, strong, R : 15 sec

Main
4 X 200 Target T: 3:30 / 4:00 / 4:15 / 4:30 R : 30 sec after each 100
4 X 200 Same target times; R ; 15 sec
4 X 50 Kick, fast R : 15 sec

W/D
100 easy

Kevin

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Join date : 2008-09-19

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