17 Feb 2010

Warm-up: 300 swim choice/200 kick/200 pull

16 x 50 @ R :15

--4 x 50 kick on back w/board

--4 x 50 kick on side, no board

--4 x 50 drill: 6-beat switch

--4 x 50 drill: 25 zipper/25 catch-up

Cool down - easy 100

Total - 1200

16 Feb 2010

Warm-up: 3 x (100 swim choice/100 kick/100 pull)

8 x 100 free @ R :30 - "Speed Play" - sprint the designated distance, easy for the remainder

1st - Sprint first 25

2nd - Sprint second 25

3rd - Sprint third 25

4th - Sprint fourth 25

5th - Sprint first 50

6th - Sprint middle 50

7th - Sprint last 50

8th - Sprint 100

12 x 25 free with fins on :30

Cool down - easy 200

Total - 2200

10 Feb 2010

Warm-up: 200 swim choice/200 kick/200 pull with buoy

8 x 50 freestyle drill @ R :15

---25 thumb drag/25 catch-up

16 x 50 @ R :20

---Odds - freestyle

---Evens - anything but freestyle

Tabata* kicking w/kickboard - 4:00

*Tabata intervals are 20 seconds of work followed by 10 seconds of rest, repeated for the specified duration. For a 4-minute Tabata drill, you will repeat the work/rest cycle 8 times. The work intervals should be all-out, and the rest intervals should be complete rest.

Cool down - easy 200 choice

Total - 2000 + distance covered on Tabata kicking

8 Feb 2010

Warm-up: 200 swim choice/200 kick

4 x 75 free @ R :30 - 25 kick on side/25 drill (6-beat switch)/25 swim

8 x 100 free @ R :30 Build through each 100 - start smooth, finish strong

4 x 25 sprint free @ R :15

Cool down - easy 200 choice

Total - 1800