Monday 3/22/21
3 x 300: :30 RI
1. 75 sw, 25 KOB
2. Middle 100 Strong
3. Strong3 x 100 kick free: 1. Big Fins, 2. Zoomers, 3. No Fins :15 RI
8 x 25 :15 RI
• 1-4: 1/2 25 fly (or back) find stroke, 1/2 ez free
• 5-8: 25 strong fly (or back)3 x 200 free :30 RI
1. Build to final ...
Friday, January 29 workout
4 x 75 (1-free, 2-back, 3-breast, 4-fly)
1 x 300 free Pull
4 x 25 choice 12.5 fast 12.5 ez
2 x 50 free DPS #2 faster
2 x {1x 150 Free 2:30-3:15(find interval & stick to it)
{1 x 125 IM (1-2-1-1) R:15
{1 x 150 Free 2:30-3:15
{1x 125 IM (1-1-2-1) R:15
{1 x ...
MONDAY: 1/25/21
300 = 75 sw/25 KOB in streamline
Kick with fins and snorkel:
• 2x50 = 25 Free Kick on side | 25 Fly Kick front
• 2x50 = On Front: 25 Free Kick Arms S-line | 25 Fly Kick on side
• 2x50 =
On Back: Fly Kick = 25 Big Arms @ Side | 25 Little Arms S-Line
• 2x50 = Back Kick ...
Saturday 1/23/21
200 free / 100 IM kick
150 free / 100 IM drill
100 free / 100 IM sw2 x 100 free = opp. paddle/fin
3x100 free paddles = 75 xleg / 25 sw RI :15
3 x 100 sw back strong RI :15
200 kick breast strong2 x 100 back = opp. paddle/fin
3 x 100 back zoomers = 75 fist / 25 sw RI ...
Workout #1715 - Monday, 13 November 2017
Generic - Distance
1 minute rest between sets
Yards Time Set Description
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WARM-UP:
200 9:30 AM 1 x 200 on 3:00 Swim
200 9:34 AM 1 x 200 on 3:00 Pull
200 9:38 AM 1 x 200 on 4:00 Kick
Lower lanes 100 Kick
400 ...
