Sunday Workout (11/26)

Warm Up

400 Swim
200 Kick
200 Non-free choice
8 x 50 Drill
Odds: Kate’s Catch up
Evens: Over kick
(1200)
Main Set
300 Buoy only
3 x 100 no gear swim +15
400 Paddles only
4 x 100 “   “ +10
500 Paddles and Buoy
5 x 100 “   “  on Cruise or +5
(2400/3600)
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Saturday 11/25 Workout

With coach Ryan and Kate

Warm up

300 every 3rd Scull

200 Kick choice

200 non-free choice

6 x 50 build Choice

(1000)

Main Sets

4 rounds:

1 x 200 free Moderate +15

1 x 50 Strong +10

2 x 25 +10

1: build

2: fast

50s and 25s one of each stroke IM order by round

(1200/2200)

4 rounds:

100 IM moderate +15

3 x 50+10

1: build

2: fast

3: easy

(1000/3200)

Pulll

1 x 300

(300/3500)

Saturday 10/22 Workout

Saturday 10/22

IM / Free 
Warm Up
1 x 300 every 3rd stroke non-free
8 x 50 Build
1-4 kick
5-8 IM swim
1 x 200 Choice
(900)
Main Set
Rd:1 Descend free swim effort by swim
1 x 200 Free on Cruise
1 x 200 IM +20
1 x 150 Free on C
1 x 200 IM +20
1 x 100 Free on C
1 x 200 IM +20
Rd: 2 Descend IM swim effort by swim
1 x 200 IM +15
1 x 200 Free +10
1 x 150 IM (25 Fly, 50 bk, 50 br, 25 Fr) +15
1 x 200 Free +10
1 x 100 IM +15
1 x 200 Free +10
(2100/3000)
Extra
4 x 150 Swim, kick, swim by 50
(600/3600)

Sunday 10/8 Workout

Sunday (10/8) 
Warm Up
1 x 300 Every 3rd lap Scull
2 x 200
#1 Kick
#2 Build Swim
8 x 25
Work on long streamlines off each wall
(900)
Main Set
10 x 200 +10
Des #1-3, 4-6, 7-9, 10 easy
#3,6,9 Des 1-3
(2000/2900)
Kick
4 Rounds
2 x 25 Fast kick
50 Easy
(400/3200)
Pull
1 x 400 Breath 3,5,3,7 by 100
(400/3600)

Saturday 10/7 Workout

Saturday (10/7) 

Warm Up
1 x 200 DPS
8 x 50 +15
#1-4 Drill / Swim by 25
#5-8 Swim Build
4 x 100 +10
Des 1-4
(1000)
Main Set
4 Rounds:
3 x 50 +15
Fly/bk, bk/br, br/fr by 50
1 x 200 on Cruise
3 x 50 +20
Choice of Stroke Strong
(2000/3000)
Extra
8 x 100
#1-4 Kick
#5-8 Pull
(800/3800)

Friday (9/8) Workout

Warm Up

6 x 50 Swim
Des 1-3, 4-6
8 x 50 kick +15
1 x 200 Choice Swim
(900)
Main Set
4 x (4 x 50) +20
E/F, F/E, 50 Fast, 50 Easy
4 x 4 x 25 +20
Odds Moderate
Evens Fast
200 Stretch Out
(1200/2100)
Fins + Paddles
8 x 50 +25
1-4 Paddles Only
Des 1-4 to All out effort
5-8 Fins Only
Des 1-4 to All Out Effort
(400/2500)
Pulling
400 Pull Breath 3/5 by 100
(400/2900)

Tuesday (9/5) Workout

Tuesday Workout with Coach Ryan and Coach Kate

WARM UP
1 x 300 Every 3rd length Stroke
4 x 50 Scull / kick IMO
1 x 200 RIMO (Reverse IM order) Drill
(700)
Main Set
4 Rounds:
1 x 125 IM +20
1 x 75 Free +15
3 x 50 Des 1-3 to Strong +20
One round of each stroke
Ex. Round 1: double up fly in the 125 IM and swim 50s fly
Round 2 double up back in the 125 IM and swim 50s back
(1000/1700)
Dessert
8 x 50 Kick +20
Des 1-4, 5-8
6 x 100 Pull +20
Odds Free
Evens Stroke
12 x 25 +15
Odds: Easy
Evens: Fast Choice
(1300/3000)

Monday (9/4) Labor Day Workout

Monday (9/4), Labor Day Workout with Coach Ryan and Coach Kate

WARM UP
1 x 200 DPS
4 x 50 Scull / Kick
4 x 50 Des 1-4
(600)
MAIN SET
3 Rounds:
1 x 200 +20
4 x 50 +15 Des 1-4
1 x 500 +20 No Gear
2 Rounds:
1 x 100 +20
4 x 25 +15 Easy / Fast by 25
1 x 500 +20 Pull
(2400/2800)
Dessert
8 x 50 Kick +20
E/F, F/E, Fast, Easy by 50
4 x 100 Pull Non-Free +15
(800/3600)