Another 4 Workouts - Quality Speed

Workout #1 - Halloween Special
**NOTE: this is a little more fun with a group, but you can still perform by yourself. Bring a deck of cards to pool, or shuffle/'deal out your workout' ahead of time.

w/u: 200 swim
        200 as 2 x [25 scull/25 non-free/50 free]
        6 x 50 ZOMBIE KICKING w/ FINS
                     - 50 kick on back with arms straight up in the air/shoulder width apart. KICK LIKE HELL!


PS: 12 x 25 @ :30/:35
- IM ORDER; focus on technique and FINISHES

 

MS: CHOOSE YOUR FATE DECK OF CARDS

The “WHAT”
- DEMON DIAMONDS - 25 sprint Kick
- BLOODY HEARTS - 50 Pull (descend)
- MURDERING CLUBS - 75 Stroke/IM (No Free), with middle 25 FAST
- SHARPEN SPADES - 100 Free, middle 50 FAST
**All with :10sR


The “HOW MANY”
- JACKs - 12
- QUEENS - 15
- KINGS - 20
- ACE - 1

ONE LANE'S EXAMPLE WORKOUT:
 - 4 x 100 Free + 8 x 25 kick + 6 x 75 Non-Free + 6 x 50 Pull

*Shuffle cards and swim as much yardage as desired

Workout #2
w/u: 10 minutes choice

PS: 12 x 75 w/ FINS @ :10sR as 25 freestyle - 25 BIG FISH DOLPHIN KICK on your side - 25 freestyle

MS: AT LEAST 3 ROUNDS OF THE FOLLOWING, with either 50 EZ or 2:00 rest in between each round:
Swim as many 50's (either choice or freestyle) as you can with interval decreasing by :05s every time. Here are the send-offs when starting on the top:
Interval - Send-off
1:15 - :00
1:10 - :15
1:05 - :25
1:00 - :30
:55 - :30
:50 - :25
:45 - :15
:40 - :00
:35 - :40
:30 - :15
:25 - :45, must make it back by :10

c/d: 100 EZ

Workout #3
500 freestyle w/ FINS, bilaterally breathing entire way
200 breaststroke kick

PS: 300 IMO as 50 drill + 25 FAST swim of each stroke
       300 IMO as 50 kick + 25 FAST swim of each stroke

MS: 8 x 200 freestyle or mix of strokes @ 3:15/3:30/3:45
- within each 200, 50 EZ/50 FAST/50 EZ/50 FAST

c/d: 100 EZ

Workout #4

w/u: 500 choice

PS: 10 x 50 as 25 fist/25 build free @ :50/:55/1:00
 

MS:
2 Rounds of the following:

     5 minutes Kick - FINS OPTIONAL (moderate; every 3rd length is ALL OUT)

     5 x 100 free OR IM @ 1:30/1:35/1:40

     8 x 25  free (start from tread; do NOT push off wall) @ :30/:35

 

c/d: 200 EZ

Posted on November 1, 2016 .