Workout, Tuesday, May 29, 2012

15 MWU


Group A
16 x 50 1:00     25 no breath, 25 easy
Three Time Through
2 x 50 Fast :50
1 x 400 6:30

2 x 50 Fast :50

1 x 100
Wait for group to finish before starting next round


Group B:

14 x 50 1:10     25 no breath, 25 easy

Three Time Through

2 x 50 Fast 1:00

1 x 400 7:30

2 x 50 Fast 1:00

1 x 100 Swim easy 

Wait for group to finish before starting next round

Group C:

12 x 50 1:20     25 no breath, 25 easy

Three Time Through

2 x 50 Fast 1:10

1 x 300 Pull  7:00

2 x 50 Fast 1:10

1 x 100 Swim easy 

Wait for group to finish before starting next round

Group D:

12  x 50 1:30    25 no breath, 25 easy

Three Time Through

2 x 50 build 1:30

1 x 200 Pull 5:00

2 x 50 Fast 1:30

1 x 100 choice easy

Wait for group to finish before starting next round

Total 2100 - 2900 Meters + warm up

20 MWU


Group A:
4 x 200 4:00
  50 fly kick, 50 free swim


4 x 50 build 1:00
3 x 200 descend 1-3 on 3:15


8 x 100 1:30/1:40 with buoy only - 6 beat kick
8 x 100 1:30/1:40 with paddles only
8 x 100 1:30/1:40 6 beat kick


Total 4000 Meters + Warm Up


Group B:

4 x 200 fins 4:00

  50 fly kick, 50 free swim

7 x 100 2:00 paddles and buoy

7 x 100 1:50 buoy only with 6 beat kick

7 x 100 2:00 swim with 6 beat kick

Total 2900 Meters + Warm Up

Group C

3 x 200 fins 4:30

  50 fly kick, 50 free swim

6 x 100 2:10 paddles and buoy

6 x 100 2:00 buoy only with 6 beat kick

6 x 100 2:00 swim with 6 beat kick

Total 2600 Meters + Warm Up

Group D

2 x 200 fins 5:00

  50 fly kick, 50 free swim

5 x 100 2:30 paddles and buoy

5 x 100 2:30 buoy only with 6 beat kick

5 x 100 2:30 swim with 6 beat kick

Total 1900 Meters + Warm Up

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Workout, Wednesday, May 23, 2012`

20 MWU

- 16 x 25 on :30 - smooth down, no breath back.  This is the type of no breath that's NOT hypoxic, but rather about discovering ease, rhythm, and flow.  It's really about spending more time not breathing and focusing, than worrying about air.

Group A

 - 8 x 100 on 1:30 - set a pace that you're going to hold the rest of practice.
 - 4 x 200 on 3:00 - maintain the pace you set on the 100's.
 - 2 x 400 on 6:00 - same as above.  Hold the pace you set on the 100's.  Now is when you find out if you set the right pace.

It's a nice long set that demands control at the beginning, and probably some higher effort at the end.  

1 x 800 pull 

Total 3600 yards

Group B

6 x 100 1:45, 2:00

3 x 200 3:30, 4:00

2 x 300 5:15, 6:00

1 x 600 Pull

Set inctructions same as above

Total 2800 yards

Group C

4 x 100 2:15, 2:30

2 x 200 4:30, 5:00

1 x 400 9:00-10:00

1 x 400 Pull

Set inctructions same as above

Total 2000 yards

Workout, Tuesday, May 22, 2012

20 MWU


6 x 75 1:30
K-D-S by 25
fins for some


Everyone on 7:30 interval
Group A 6 x 500 1-3 pull, 4-6 swim
Group B 6 x 450 1-3 pull, 4-6 swim
Group C 6 x 400 1-3 pull, 4-6 swim
Group D 6 x 350 1-3 pull, 4-6 swim
Group E 6 x 300 1-3 pull, 4-6 swim
Take a break after 3
Everyone starts and ends distance with 50 fast
Pull is descend 1-3
Swim is descend 4-6


Total 2050-3450 yards + Warm Up

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Workout, Wednesday, May 16, 2012

20 MWU


21 x 25 :30
1. Tarzan
2. Sight every 2
3. Easy swim
some use fins


1 x 25 FAST


Two Times:
1 x 300 Cruise
6 x 50 Fast/Easy
1 x 200 Cruise
4 x 50 Descend
1 x 100 Cruise
2 x 50 Build- sprinting last 12 1/2
Intervals:
Group A- 4:30, 3:00, 1:30, :50
Group B- 5:15, 3:30, 1:45, :55
Group C- 6:00, 4:00, 2:00, 1:05
Group D- Skipped 300 and 6 x 50. Did set 3 times.
                4:30, 2:15, 1:30


Total 2300- 2900yards

Workout, Tuesday, May 15, 2012

20 MWU


16 x 50 1:00
Some use fins
1. tarzan/swim 
2. sight/swim
3. Fast legs + slow arms/swim
4. build


16 x 25 : 30, :35, :45
streamline to 3rd line


16 x 100 1:20, 1:35, 1:50, 2:15, 2:30 (12 x 100)
Descend swim


1x 500 pull breathing every 5


Total 2600-3200