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I.M. Workouts

Power On

Date: 
Mar 9 2009
Approximate Distance: 
3200
Approximate Time: 
1.5

This was intended to be a "recovery" workout, but it is fast-paced enought to be an early-mid season base workout. There's really not much time in here to screw around, so you have to keep it going...

600 warm-up, choice

4X50 1:00  Fly--1st 25 fly, dolphin kick back;
4X50 1:00 Fly/Back;

2X(3X100 IM) 2:15 First IM kick: 2nd IM Drill; 3rd IM Build

4X50 1:00  Back--1st 25 backstroke , backstroke kick back;
4X50 1:00 backstroke/breast

2X(3X100 IM) 2:15 First IM kick: 2nd IM Drill; 3rd IM Build

4X50 1:00 1st 25 breaststroke , breaststroke kick back;
4X50 1:00 Breast/Free

200 Cool Down

Your rating: None Average: 3.5 (2 votes)

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tony danza

Date: 
Feb 25 2009
Approximate Distance: 
3050
Approximate Time: 
1:30

600 w/u

 

3 x 150 (#1. 100 FR -50FL, #2. 100FR-50BK, #3. 100FR-50BR)

 

3 x    

           2 x 100IM

           50 FAST stroke 

           100 ez

            75 build to FAST w/fins

            125 ez

 

50 fast from dive stroke

50 ez

25 fast from dive

25 fast from dive

 

200 ez

 

 

         

 

Your rating: None Average: 5 (1 vote)

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Panther Workout 1

Date: 
Feb 21 2009
Approximate Distance: 
3750
Approximate Time: 
1.5 hours

 This was my first workout in about 2 months and it KILLED me. It's a good one though. 

200 choice, 200 25k/25d, 200 choice, 200 25k/25d

16x25 4 each stroke on :30 - #1 kick, #2 drill, #3 build, #4 fast

8x50 2 each stroke on 1:00 - #1 25k/25d, #2 25 build/25 hard

400 IM, 50 build, 50 hard

50 EZ

8x50 (same as above)

16x25 (same as above)

100 EZ

800 kick, descend by 200, 100 free, 100 no free

Your rating: None Average: 1 (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

--------------------------------------------------------------------------------------------------------

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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another sunday without the bears :(

Date: 
Jan 11 2009
Approximate Distance: 
3000
Approximate Time: 
1:30

This workout is excellent for working technique on all strokes, since the intervals are relatively long and the distances short. The sets of 25s will sneak up on you, though. During the 25s, do stroke on odd lengths, freestyle on even.....

600 Choice Warm Up

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

10 x 25 Kick no fins IM order @ :30
20 x 25 - 25 stroke, IM order out/ 25 free back in @ :30
2 x 150 - 50 stroke/50 free/50 stroke @ 2:30
20 x 25 - stroke choice out/free back in @ :35

 

Do the folllowing set twice:

100 drill
200 kick with fins
100 IM FAST

100 ez

 

Your rating: None Average: 4.5 (2 votes)

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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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A little of this, a little of that

Date: 
Nov 19 2008
Approximate Distance: 
3000
Approximate Time: 
1:10

 300 swim, 150 kick, 150 drill

4x200 pull on 3:10

50 EZ

2x50 sprint on 2:00

50 EZ

8x100 (4 stroke, 4 IM) on 1:45

2x50 sprint on 2:00

50 EZ

6x75 Kick, dec. 1-3

4x25 sprint

WD

Your rating: None Average: 4 (1 vote)

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Friday with the MGM space cadets

Date: 
Nov 8 2008
Approximate Distance: 
about 2,500
Approximate Time: 
about 1 hour

500 CHOICE WARM UP

MAIN SET - 3X'S THROUGH:

100 IM @ 2:00

2 X 50, 25 - WATER POLO SWIM, 25 - XTRA LONG FREE

150 PULL, BUILD TO STRONG BY 50'S

50EZ

4 X 25, 25 - KICK UNDER H2O, 25 - STROKE DRILL

2 X 75, FIST, KICK, SWIM

50EZ

END ROUND 1 WITH A 100 ALL OUT FOR TIME (CHOICE)

END ROUND 2 WITH A 50 ALL OUT FOR TIME (CHOICE)

END ROUND 3 WITH A 25 ALL OUT FOR TIME (CHOICE)

50EZ AFTER EACH

  • THROW GEAR INTO BASKET BUT MISS MOST OF IT
  • PICK UP GEAR OFF FLOOR
  • MAKE FUN OF EACH OTHER
  • TAKE 20 MINUTE SHOWER
  • GO HOME

 

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