4 x 25 kick- no board 10 RI
1 x 400 kick w/ fins
25 fly kick on back, 25 choice
1 x 400 streamlines
2 x 300 pull - paddles onle
3 x 200 fast turns
1 x 400 pull with band and buoy
1:40, 1:50, 2:00 2:10 base
12 x 25 variable :35
Total 2900 yards
Friday, September 23, 2011
Friday, September 16, 2011
Tuesday, September 13, 2011
Workout, Tuesday, September 13, 2011- wetsuit legal @ Maryland Farms YMCA
15 MWU
All 10 Seconds rest:
300 swim
200 kick with fins
100 swim
12 x 50 speed play (10 strokes fast anywhere in the 50)
Four times through next set:
200 4:00, 4:30, 5:00
just make interval
2 x 75 FAST 1:30, 1:45, 2:00
Total 2600 Meters
Monday, September 5, 2011
Workout, Friday, September 2, 2011
20 MWU
20 x 25 working on no bubbles on hand entry
9 x 100 descend 1-3, 4-6, 7-9
1:30, 1:45, 2:00, 2:15
20 x 25 silent swimming
5 x 200 pull
3:10, 3:30, 4:00, 4:30
6 x 50 kick 1:00
Total 3200 + warm up
Thursday, September 1, 2011
Workout, Wednesday, August 31, 2011
20 MWU
8 x 25 when last person gets to wall, first person goes
odd's swim with eyes closed
even's sighting
20 x 20 when last person gets to flags, first person goes
work on deep water starts
5 strokes fast
10 x 200 3:30, 3:45, 4:00
1-4 swim breathing every 3rd
5-7 swim breathing every 5th
8-9 pull breathing every 7th
10 pull breathing every 9th
Tiotal 2750yards
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