Workouts From Wk of 01/04/16

Workout #1:
w/u: 200 swim (75 free/25 non-free)
        200 fly kick on back (fins optional)

PS: 8 x 75@ :10sR IMO (IM Order meaning 1st 75 is all fly; 2nd 75 is all back, etc.)
  - 25 Kick (no board, arms in streamline)
  - 25 Drill**
  - 25 Build Swim

**Drills:
 Fly Drill - One fly stroke followed by 2 continuous undulations (kicks)
 Back Drill - 3-6-3 (3 strokes - 6 kicks on side - 3 strokes)
 Breast Drill - One full stroke followed by 2 breaststroke kicks keeping hands in streamline
 Free Drill - 3-6-3

MS: Round ‘em up!
6 x [150 smooth freestyle w/buoy @ 2:00/2:15/2:30 OR :10sR
      :60 HARD kick on wall
      4 x 25 ALL OUT Free (minimum 3 underwater dolphin kicks off each wall) @ :30]

**optional 30 Seconds REST in between each round***

c/d: 200 EZ freestyle

2700y total
(add more rounds of MS if additional yardage is desired)

Workout #2:
w/u: 2 x [100 swim/100 kick/100 pull]

PS: 3 x 200 swim NO WALLS @ :10sR
*NO WALLS = turn at the “T” ‘on bottom of the pool and kick like heck to get started again (NO pushing off the bottom of the pool!)

MS1: 2 ROUNDS OF THE FOLLOWING:
*NOTE: On ALL of the following 50’s, the 2nd 25 is 90% effort

4 x 50 (25 catch-up/25 freestyle) @ 1:00/1:10/1:20
4 x 50 (25 underwater recovery/25 freestyle) @ 1:00/1:10/1:20
*UNDERWATER RECOVERY - “doggy paddle” where you focus on rotation and high-elbow catch
4 x 50 (25 Tarzan/25 freestyle) @ 1:00/1:10/1:20
*Tarzan - heads-up freestyle
10 x 25 w/ fins; streamlined underwater dolphin kick either on back or belly @ :45/1:00


c/d - 100 choice

3000y total
(if additional yardage is desired, add another round, or increase # of 50’s in each sub-set)


Workout #3:
w/u: 200 swim/200 kick/200 Pull


PS: 12 x 25 @ :35/:40/:45/:50
 - swim 4-5 fast freestyle strokes, then dive underwater and streamline kick to wall


12 x 50 @ :55/1:00/1:05/1:10
 - Odds: 12.5 LIGHTS OUT + 12.5 EZ + 12.5 LIGHTS OUT + 12.5 EZ
 - Evens: Start each length with 3-4 FAST fly strokes, then switch to smooth freestyle


MS:
6 x 200 Free @ 2:45/3:00/3:15/3:30
 - Odds: Build within each 100
 - Evens: Middle 100 is FAST (90% effort)

cd: 200 EZ

2900y Total
(if additional yardage desired, add more reps of 25s or 50s or 200s)

Posted on January 10, 2016 .