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Red's Distance Extravaganza

Date: 
May 17 2011
Approximate Distance: 
2950
Approximate Time: 
1:20

One of Red's distance workouts done early in the distance season. A good way to get back a little endurance. There is one aspect of this workout -- the Death Pull, that needs some explaining -- It's basically a hypoxic pull set, where you increase the number of breaths by length by 100. (So, during the first 100, you get one breath per 25; during the second 100, you get two breaths per 25; during the third you get three breaths per 25; etc.) It's hard at first, but gets easier the more you do it.

Warm Up:
200 Choice, NT
3X100 Free 1:45 (500 pace)
8X50 kick set 1:10
400 Death (Machine) Pull
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Main Set:
2X300 3:45 or 4:00
2X200 2:30/2:40
2X100 1:15/1:20
Rest 1 minute between each set
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6X75 IM no Free, 1:45

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locked up in the clink for jumpin a turnstyle! awesome!!!!

Date: 
Feb 3 2009
Approximate Distance: 
3450
Approximate Time: 
1:30

600 w/u

8 x 25 @ :35  IM order

4 x 50 @ 1:05 IM order

2 x 100 IM @ 1:45

200 IM

 

100 FR @ 1:20

50ez

2 x 100 FR @ 1:20

50ez

3 x 100 FR @ 1:20

50ez

2 x 100 FR @ 1:20

50ez

100 FR @ 1:20

50ez

            

4 x's  thru ------> 100 drill,  4 x 25 @ :30 fast 12 1/2 w fins IM order

 

200 ez

 

 

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turn out the lights and i'll glow

Date: 
Jan 29 2009
Approximate Distance: 
3000
Approximate Time: 
1:30

600 w/u

4 x 150 (75 pull/kick fast, 25 ez, 50 dps)

4 x 125 (50 stroke, 25ez, 50 stroke)

4 x 100 (75 dps, 25 fast)

4 x 75 (25 stroke, 25 ez, 25 stroke)

4 x 50 (kick w/fins, 4 dolphin kicks off waa)

4 x 25 (1/2 fast 1/2 ez, 1/2 ez 1/2 fast. 25 fast, 25 ez

6 x 50 - Kick w/fins, free w/board

 

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this is gonna leave a mark

Date: 
Jan 8 2009
Approximate Distance: 
3,500
Approximate Time: 
1:30

in todays work out the boys and girl of MGMDM pushed themselves to their physical and mental limit.

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600 choice warm up

 

4 x 300 (swim) best possible average @ 5:00

4 x 300 (paddles and fins) best possible average @ 5:00

 

50 EZ

 

25 - fly

50 - fly/bk

75 - fly/bk/br

100 - IM

 

4 x 75 Fist/Kick/Swim

Your rating: None Average: 3 (1 vote)

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500's

Date: 
Nov 2 2008
Approximate Distance: 
4300

 400 choice

8x50 drill on :50

4x500 dec 1-4 on 7:30

6x50 kick on 1:00

10x100 #1-5 pull on 1:30, #6-10 swim dec on 1:25

4x50 spring on 1:15

 

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distance & IM

Date: 
Nov 2 2008
Approximate Distance: 
4350

 400c, 200 IM drill, 200 k

6x300, #1-4 free descend, #4 fast, #5-6 choice negative split

6x75 kick

12x25, #1 count strokes, #2 sprint, #3 no breath, #4 sprint

5x100 IM {#1 sprint fly, #2 sprint back, #3 spring breast, #4 sprint free, #5 all fast}

8x50 odd choice, even worst stroke

100 WD

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The Grinder

Date: 
Oct 22 2008
Approximate Distance: 
3300
Approximate Time: 
1:30

This was submitted by Chad on a Wednesday. It seemed like kind of a 'grider' workout, with longer yards, and an IM section that Chad called a "poor man's stroke workout". (As opposed to the rich man's stroke workout, where you pay someone else to swim it for you.)  Chad, Mark, Karen, Emily and Jolene were the poineers for this one....

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Warm Up: 200S/200Kick/200Pull

300 drill/stroke by 50s
300 Pull
2X150 Kick
2X200 Stroke (1st time is drill; 2nd time stroke)
300 drill/stroke by 50s
300 Swim
2X225 IM (Add an extra 25 to whatever stroke you want to work on)
4X50 sprint
4X25 sprint
 

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