Workout - 02/01/18

w/u - 300 as 50 swim + 25 kick; 200 IM as 25 drill/25 swim

PS: 5 x 100 free @ aerobic pace

MS: 2 rounds through; 1st round is FREE & 2nd round is NON-FREE

1 x 50 All You Got (from blocks, if possible), broken w/ :05sR @ 25
1 x 50 Beyond EZ

1 x 50 All You Got (from blocks, if possible), broken with :10sR @ 25
1 x 50 Beyond EZ

1 x 50 All You Got (from blocks, if possible), broken with :15sR @ 25
1 x 50 Beyond EZ

c/d

 

Posted on February 2, 2018 .

Workout - 01/30/18

w/u - 10 min. choice

Set #1 - 10 x 50 kick w/ fins @ :50/:55

Set#2 - 8 x 75 @ 1:15/1:20 (fins optional), 2x through the following:
- free-fly-free by 25
- free-back-free by 25
- free-underwater dolphin kick-free by 25
- all free

Set #3 - 5 x 200 free, all @ 3:15/3:30/3:45
*Numbers below represent # of arm strokes
#1 - 3 FAST, 7 EZ
#2 - 5 FAST, 7 EZ
#3 - 7 FAST, 7 EZ
#4 - 5 FAST, 5 EZ
#5 - 7 FAST, 5 EZ

c/d

Posted on January 30, 2018 .

Workout - 01/29/18

w/u - 10 min. choice

10 x 25 underwater dolphin kick (fins opt.) @ :45

4 x 50 fly drill (2R/2L/2Both) @ :15sR
1 x 100 IM (85-90% effort) @ :20sR

4 x 50 back drill (3-6-3) @ :15sR
1 x 100 IM (85-90% effort) @ :20sR

4 x 50 breast drill (1 stroke/2 kicks ) @ :15sR
1 x 100 IM (85-90% effort) @ :20sR

4 x 50 free drill (catch-up) @ :15sR
1 x 100 IM (85-90% effort) @ :20sR

6 x 75 @ 1:15
- 2 w/ buoy, 2 w/o buoy, 2 w/ buoy

c/d

Posted on January 29, 2018 .

Workout - 01/27/18

w/u - 200 swim/200 kick/200 pull

12 x 25 build choice @ :40

4 x 100 free @ 1:40/1:50/2:00
8 x 50 free @ 1:00/1:05/1:10
16 x 25 CH @ :40/:45

3 x 100 free @ 1:35/1:45/1:55
6 x 50 free @ :55/1:00/1:05
12 x 25 CH @ :35/:40

2 x 100 free @ 1:30/1:40/1:50
4 x 50 free @ :45/:50/:55
8 x 25 CH @ :25/:30

c/d

Posted on January 29, 2018 .

Workout - 01/25/18

w/u - 200 swim + 100 IM drill + 200 as 50 fists/50 3-6-3 free drill

MS1: 3 rounds of the following:
- 150 as 50 free/50 non-free/50 free @ :20sR
- 200 pull, with middle 100 FAST

MS2: 3 rounds of the following:
- 4 x 75 free @ 1:10/1:15/1:20, desc 1-4
- 4 x 25 FAST choice @ :30/:35
- Extra Masters Minute, if needed

c/d

Posted on January 25, 2018 .

Workout - 01/23/18

w/u - 300 swim + 200 kick

8 x 75 @ 1:20/1:25/1:30 as 50 catch-up freestyle + 25 build freestyle

2 Rounds of the Following:
- 12 x 25 @ :40, kick on side for 12.5, then fire off fast 12.5 choice
- 4 x 100 @ 1:50/2:00/2:10, odds are IM/evens are choice

c/d

Posted on January 23, 2018 .

Workout - 01/22/18

w/u - 400 as 50 free + 25 back/25 breast, repeat
           400 IM as 25k/25sw/25k/25sw

4 x 50 @ :15sR
- 25 kickboard surf/25 kickboard free

6 x 100 @ 1:40/1:50/2:00
- 75 cruise free + :05sR + 25 BLAST, all you got choice

6 x 100 same thing, but w/ paddles & buoy OR fins

c/d

 

Posted on January 22, 2018 .

Workout - 01/20/18

w/u - 200 swim/200 kick/200 pull

3 rounds of:
- 1 x 100 kick @ 2:15
- :45 HARD KICK on wall
- :15s Rest
- 4 x 25 FAST KICK @ :45

2 rounds of:
- 4 x 25 IMO @ :40
- 4 x 50 IMO @ 1:05
- 4 x 75 Non-Free @ 1:30

3 rounds of:
- 3 x 100 @ 1:30/1:40/1:50
- 2 x 75 @ 1:05
- 1 x 50 @ :50

c/d

Posted on January 22, 2018 .

Workout - 01/18/18

Quality over Quantity

w/u - 300 swim + 200 w/ pattern as 7 arms free, 3 underwater dolphin kicks

5 x 50 breaststroke @ 1:05/1:10/1:15
- count strokes on 1st 25 and try to beat count by 1 on 2nd 25 for each

10 x 75 w/ fins @ 1:20/1:25
- first 25 is head-driven, roational kicking wth arms at side; rotate each side throughout the 25
- final 50 is build freestyle, focusing on that rotation

12 x 25 (fins opt.) @ :30, following pattern below 3x:
- 6 underater kicks, then sprint
- 5 underwater kicks, then sprint
- 4.....
- 3....

50 EZ

12 x 50 pull, as 4 on cycle 1 and 8 on cycle 2:
- 4 on :50 OR :55
- 8 on :45 OR :50

c/d

Posted on January 18, 2018 .

Workout 01/16/18

w/u - 10 minutes choice

200 as 100 free breathe every 3 + 50 back + 50 breast

2 x 150 as 25 scull + 125 free focusing on DPS

3 x 100 IM @ 1:50/2:00/:20sR

4 x 50 IMO as 25 drill/25 swim @ 1:00/1:10

Repeat once from 200 to 4 x 50; then again starting at 4 x 50 to 200

c/d

Posted on January 16, 2018 .