Tuesday, 10/2
Lane 1 & 2
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Lane 3
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Lane 4
|
|
Warm Up
|
300 choice
swim
8 x 25 360
shooters on :40
(SDK, 2
left, 2 back, 2 right, 2 stomach, then swim)
50 easy
5 x :45
vertical kick (:30 on, :15 off)
50 easy
6 x 25
12.5 sprint on :40
50 easy
|
250 choice
swim
8 x 25 360
shooters on :40
(SDK, 2
left, 2 back, 2 right, 2 stomach, then swim)
50 easy
5 x :45
vertical kick (:30 on, :15 off)
50 easy
6 x 25
12.5 sprint on :40
50 easy
|
200 choice
swim
6 x 25 360
shooters on :40
(SDK, 2
left, 2 back, 2 right, 2 stomach, then swim)
50 easy
4 x :45
vertical kick (:30 on, :15 off)
50 easy
4 x 25
12.5 sprint on :45
50 easy
|
Main Set #1
|
3 x 25
choice on :5 rest @200 pace
50 free on
1:00
3 x 25
choice on :10 rest @100 pace
50 free on
1:00
50 kick
choice on :5 rest
25 choice
@100 pace
125 easy
|
3 x 25
choice on :5 rest @200 pace
50 free on
1:10
3 x 25
choice on :10 rest @100 pace
50 free on
1:10
50 kick
choice on :5 rest
25 choice
@100 pace
125 easy
|
3 x 25
choice on :5 rest @200 pace
50 free on
1:20
3 x 25 choice
on :10 rest @100 pace
50 free on
1:20
50 kick
choice on :5 rest
25 choice
@100 pace
125 easy
|
Main Set #2
|
3 x 75 on
1:45 as
·
50 fly on :10 rest then 25 back @100 pace
·
50 back on :10 rest then 25 breast @100 pace
·
50 breast on :10 rest then 25 free @100 pace
100 easy
on 2:00
3 x 75 on
2:00 as
·
50 fly @100 pace on :10 rest then 25 back
·
50 back @100 pace on :10 rest then 25 breast
·
50 breast @100 pace on :10 rest then 25 free
100 easy
on 2:00
3 x 75 on
2:30 as
·
75 fly @100 pace
·
75 back @100 pace
·
75 breast @100 pace
100 easy
on 2:00
|
3 x 75 on
1:55 as
·
50 fly on :10 rest then 25 back @100 pace
·
50 back on :10 rest then 25 breast @100 pace
·
50 breast on :10 rest then 25 free @100 pace
100 easy
on 2:00
3 x 75 on
2:10 as
·
50 fly @100 pace on :10 rest then 25 back
·
50 back @100 pace on :10 rest then 25 breast
·
50 breast @100 pace on :10 rest then 25 free
100 easy
on 2:00
3 x 75 on
2:40 as
·
75 fly @100 pace
·
75 back @100 pace
·
75 breast @100 pace
100 easy
on 2:00
|
3 x 75 on
2:00 as
·
50 fly on :10 rest then 25 back @100 pace
·
50 back on :10 rest then 25 breast @100 pace
·
50 breast on :10 rest then 25 free @100 pace
100 easy
on 2:00
3 x 75 on
2:15 as
·
50 fly @100 pace on :10 rest then 25 back
·
50 back @100 pace on :10 rest then 25 breast
·
50 breast @100 pace on :10 rest then 25 free
100 easy
on 2:00
3 x 75 on
2:45 as
·
75 fly @100 pace
·
75 back @100 pace
·
75 breast @100 pace
100 easy
on 2:15
|
Cool Down
|
125 easy
|
125 easy
|
125 easy
|
Total
|
3500
|
3350
|
3200
|
(Sorry for the bullet formatting--Blogger doesn't seem to want to play nicely with Word formatting...)
Thursday, 10/4
Lane 1 & 2
|
Lane 3
|
Lane 4
|
|
Warm Up
|
800 IM
(S/K/D/S by 50)
8/6 x 50 on :55
(25 swim stroke/25 kick)
|
600 IM
(S/K/D by 50)
6 x 50 on 1:05
(25 swim stroke/25 kick)
|
400 IM
(S/K/D/S by 25)
6 x 50 on 1:15
(25 swim stroke/25 kick)
|
Main Set #1
|
150 free on 2:10/2:20
4 x 100 on 1:40/1:45
(odds IM, evens stroke)
200 free on 2:50/3:00
6 x 75 on 1:15/1:20
(odds IM, evens stroke)
250 free on 3:35/3:45
6 x 50 on :50/:55
(odds IM, evens stroke)
300 free on 4:15/4:25
6 x 25 on :25
(odds IM, evens stroke)
|
150 free on 2:40
4 x 100 on 1:55
(odds IM, evens stroke)
200 free on 3:30
4 x 75 on 1:25
(odds IM, evens stroke)
250 free on 4:25
6 x 50 on 1:00
(odds IM, evens stroke)
300 free on 5:15
6 x 25 on :30
(odds IM, evens stroke)
|
100 free on 2:05
4 x 100 on 2:15
(odds IM, evens stroke)
150 free on 3:10
4 x 75 on 1:45
(odds IM, evens stroke)
200 free on 4:10
5 x 50 on 1:10
(odds IM, evens stroke)
250 free on 5:15
6 x 25 on :35
(odds IM, evens stroke)
|
Cool Down
|
150 easy
|
150 easy
|
150 easy
|
Total
|
3550/3450
|
3100
|
2650
|
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