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Freestyle

Race Recovery

Date: 
Apr 6 2009
Approximate Distance: 
3400
Approximate Time: 
1:20

This was the 2nd group workout following the Fenwick meet. It's actually a recovery workout and kind of a transition between hell week(s) and the end-of-season taper. The first part is actually the regular warm up we've been doing as part of John's season training plan. (I really like this first part of the workoutout. It's really more of a warm-up that very gradually raises your heart rate without being so taxing that you can't sprint later in the workout.Dont rest during the first 100 and 50s sets--just go right into them.)

Warm up: 600 choice, swim, kick pull No Time

4X100 choice 1:50
4X50 choice :50
4X50 From the middle of the pool, work on turns. (dophin kick/streamline turns.)
6X50 1:00 25 drill/25 build
 

Do the following set 2 times:

2X200 Pull
2X25 Sprint (All Out/Race) 1:00
2X100 Kick with fins
2X25 Sprint Kick (All Out) 1:00

200 Warm Down

 

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get out your stop watch

Date: 
Feb 28 2009
Approximate Distance: 
3150
Approximate Time: 
1:30

600 w/u

5 x 100 kick

4 x 100 drill

 

3 x's thru

          4 x 50 @ 1:30 200 pace

          4 x 25 @ :45 100 pace

          2 x 50 ez

 

2 x 100 drill

50 FAST 

200 ez

Your rating: None Average: 5 (2 votes)

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Angry Dragon

Date: 
Feb 24 2009
Approximate Distance: 
3150
Approximate Time: 
1:30

a well deserved recovery day

 

600 w/u

4 x 50 drill

3 x 200 pull

4 x 50 drill

3 x 150 pull

4 x 50 drill

4 x 25 FAST (1 -3 Kick, 2-4 EZ FAST)

3 x 100 pull

4 x 50 drill

300 pull

 

Your rating: None Average: 5 (1 vote)

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quick, staring contest.....you win!....always do!

Date: 
Feb 18 2009
Approximate Distance: 
3150
Approximate Time: 
1:30

600 w/u

 

200 free 70%

50 ez

4 x 25 - 100 pace @ :50

50 ez

3 x 100 kick w/fins :15 rest

50 ez

 

200 free 80%

50 ez

4 x 25 - 100 pace @ :50

50 ez

2 x 150 kick w/fins :15 rest

50 ez

 

200 free 90%

50 ez

4 x 25 - 100 pace @ :50

50ez

300 kick w/fins

 

100 FAST

50 ex

 

 

Your rating: None Average: 4 (1 vote)

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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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I think i'm choking....OH NO!!! I'm DEFINITELY choking!!!!!!!!!!!!

Date: 
Jan 12 2009
Approximate Distance: 
3175
Approximate Time: 
1:30

This practice is designed to teach your body how to deal with the pain caused by sprinting during a race, so when when we do race our body will know how to cope with the pain

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600 w/u

4 x 25 underwater

75 F/K/S

 

next set 2 times through

20 FAST from a dive 30 EZ @ 1:15

30 FAST from a push 20 ez @ 1:15

50 EZ @ 1:30

50 FAST from a dive @ 1:30

200 Pull - keep low stroke count

100 ez

 

20 x 25 Kick choice

500 Pull

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learning how to swim again

Date: 
Jan 6 2009
Approximate Distance: 
3,000
Approximate Time: 
1:30

After two weeks of inconsistant practices because of the holidays we did a combo of drills and short rest sets to get our stroke as well as our cardio back

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++

600 warm up

3 x 100 reverse IM @1:45

4 x 75 free drill - 50 shoulder squeeze/ 25 relaxed @1:15

8 x 25 fly/bk @ :30

4 x 50 kick w/fins, work dolphin kick @ 1:00

50 Free FAST w/fins for time

50 EZ

3 x 100 decend @1:30

4 x 75 free drill - 50 hip roll/ 25 relaxed @1:15

8 x 25 br/fr @ :30

4x50 prefect freestyle @ 1:00

50 ez

50 free FAST for time

200 ez

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Slow Burn

Date: 
Dec 28 2008
Approximate Distance: 
3200
Approximate Time: 
1:15

This is a nice workout to work on your stroke technique, while still getting in yardage. While you get a decent amount of yardage, it really flies by...

WarmUp: 600 Choice

+++++++++++++++++++++++++++++++++++

10X125 Freestyle. Start at 50% speed/intensity, bump up your speed by 5% for each 125
50EZ
5X100 IM
5X100 Pull/Stroke
5X100 Kick (For variations, kick with fins, no board.)

 

Your rating: None Average: 3 (1 vote)

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200s of Pain

Date: 
Nov 26 2008
Approximate Distance: 
3150
Approximate Time: 
1:20

Warm Up: 200 S; 200 Kick; 200 Pull;

===================================

3X200 Pull Free 15sec. rest
3X200 Stroke
3X200 IM
 

2X100 Free (Fastest Interaval)

6X75 Kick

4X25 Sprint

Your rating: None Average: 3 (1 vote)

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500's part deux

Date: 
Nov 21 2008
Approximate Distance: 
2500
Approximate Time: 
45 minutes

 600 WU

2x500 pace on 7:30

broken 500 (3x100, 4x50) 10 seconds rest after each

50 EZ

6x50 drill until flags, fast turn, sprint last 25 on 1:30

50 EZ

Your rating: None Average: 4 (1 vote)

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