Latest Workouts

  • 2017.10.14 - 1.5hrs
  • Warm up: 400 swim, 2 x (4 x 50 pull, breath 3/4, 3/5, 3/6, 3/7), 10 secs rest
  • Drill set: 16 x 25 @:35
    • 1-4 Flutter, moderate, snorkel and fins
    • 5-8 Dolphin, moderate, snorkel and fins
    • 9-12 Flutter with Breast arms
    • 13-16 Dolphin with Free arms
  • Main X 2:
    • 5 x 100 Free, 2 ez, 3 Fast!
    • 4 x 100 Back, 2 ez, 2 Fast!
    • 3 x 100 Breast, 2 ez, 1 Fast!
    • 2 x 100 Fly with fins, 1 ez, 1 Fast!
    • 1 x 100 ez choice kick
  • Total Distance: 4.2k

 

  • 2017.10.12 - 1hour
  • Warm: 300 swim, 300 IM kick (75 of each kick in IM order)
  • Main:
    • 8 x 25 *scull, alternate front/back scull by 25
    • *use pullbuoy, 5-10 secs rest
    • 4 x 50 Back, moderate @1:15
    • 8 x 25 flutter kick, alternate front/back by 25 @:45/:50
    • 4 x 50 Breast, moderate @1:30
    • 8 x 25 dolphin kick with fins, alternate front/back by 25 @:40/:45
    • 8 x 50 Free pull, 1-4 @1:10, 5-8 @1:05
  • Total Distance: 2000m
  •  
  • 2017.10.10
  • Warm up:  500 swim, 4 x 50 alternate 25 Free/25 fist *try for same stroke count
  • Drill set:
    • 12 x 25 @:40/:45
    • 1-4 Gravestone kick front (hold board vertical = extra resistance!)
    • 5-8 Gravestone kick back (same but on your back!)
    • 9-12 Shark swim (board btw your legs, Freestyle arms
  • Main:
    • 2 x 50 Fly, 1 SA, 1 Full stroke Challenge!
    • 2 x 100 Back, 1 moderate, 1 Fast! <1:35
    • 2 x 150 Breast
    • 2 x 200 1st Free, 2nd IM
    • 2 x 300 1st Free 2nd IM
    • 2 x 400 1st pull, 2nd IM (Fins ok)
    • 400 kick (100 ez flutter, 100 Fast flutter! 200 choice kick ez)
  • Total Distance: 3.8km

 

  • 2017.10.05
  • Warm up: 300 swim, 200 kick, 4 x 75 mixer pull as 25 Breast pull, 25 Back pull, 25 Free pull
  • Main:
    • 4 x 200 Free, descend 1-4 last one <3:10 @3:30 or 3:40
    • 2 x 150 mixer kick as: dolphin kick, flutter kick, whip kick by 50 @3:15
    • 4 x 100 Breast descend 1-4 @2:10
    • 2 x 150 mixer swim as: Fly, Back, Breast by 50 @2:45/3:00
    • 4 x 75 choice kick/choice swim/choice pull by 25, moderate pace @1:30
  • Total Distance: 2900m

 

  • 2017.10.03
  • Warm up:
    • 400 swim, 200 Drill (alternate 25 scull/25 pull), 200 choice kick
  • Drill set:
    • 8 x 25 corkscrew dolphin kick with fins @:40 (6-8 kicks front/side/back)
    • 8 x 50, 1-4 SA Fly, 5-8 SA Free with arm down at your side @1:05
  • **50m Breast Challenge**
  • Main:
    • 4 x 150 (100 Free moderate + 50 Back fast!) @2:45/3:00
    • 4 x 150 (75 Free moderate + 50 Breast fast!)
    • 6 x 100 pull @1:50/1:55
    • 4 x 75 (50 Free moderate + 25 Fly fast!) @1:30 (fins ok)
  • Total Distance: 3750m
  •  
  • 2017.09.30
    • warm up: 75 Free/25 non Free X 4
    • drill set: snorkle and fins
    • 2X50 side kick, one side, arm extended
    • 2X50 side kick with 3 slow strokes
    • 2X50 side kick with 3 fast strokes
    • Repeat on your back
  • Main:
    • 4X75 fly, back, back @1:30
    • 4X50 free, descend 1-4 @:55
    • 4X75 fly, breast, breast @1:40
    • 4X100 free, descend 1-4 @1:45
    • 4X75 fly, free, free kick @1:30
    • 4X150 free fins, descend 1-4 @2:30
    • 4X75 pull, pull, kick/kick, pull, pull @1:40
    • 200 fly with fins, alternate SA
  •  
  • 2017.09.26 - 50m Time Trial Workout
  • warm up
    • (800m) - 400 swim, 200 choice drill, 100 kick, 4 X 25 Free, build
  • drill set: (400m)
    • 8 X 50 Backstroke drill
    • 1-2 Arm up
    • 3-4 Sailboat
    • 5-6 Double arm
    • 7-8 Fist
  • ------50m Free time trial------
  • main set (2050m)
    • 4 X 100 Free/Back @1:55
    • 2 X 75 Back/Breast/Free @1:30
    • 4 X150 Free/Breast/Free @2:40
    • 2 X 75 Fly/Back/Breast @1:30
    • 3 X 200 1-Kick with fins 2-3 Free pull @3:30
  •  
  •