October
'05 Workouts
October
29, 2005: Saturday 2000m
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| Warm up | ||
| 200 | Free | Swim |
| 200 | Choice | Swim |
| Pre-set | ||
| Choice | 25m Underwater-Go as far as you can on 1 breath using a pull-out stroke, then swim the rest | |
| 25m Kick | ||
| Main Set | ||
| 4 x 75 | Free | 25m All out Sprint! |
| 25m Pull Only | ||
| 25m Kick hard, focus on the kick, but still use your arms | ||
| 4 x 75 | IM order | 25m each Fly, Back, Breast |
| 25m each Back, Breast, Free | ||
| 25m each Breast, Free, Fly | ||
| 25m each Free, Fly, Back | ||
| 100 | Back | Easy |
| 4 x 75 | Free | 25m All out Sprint! |
| 25m Pull Only | ||
| 25m Kick hard, focus on the kick, but still use your arms | ||
| Cool Down | ||
| 100 | Back | Easy |
| 100 | Choice | Easy |
October
22, 2005: Saturday 2000m
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| Warm up | ||
| 200 | Free | Swim |
| 200 | Choice | Kick |
| 200 | Choice | Swim |
| Pre-set |
||
| 6 x 50 | Free | Even Sets (2,4,6) Stop, Stop, Switch |
| Odd Sets (1,3,5) 1 Stroke Less per Length | ||
| Main Set | ||
| 200 | IM | For each Stroke, Kick 25m then Swim 25m (Fly, Back, Breast, Free) |
| 4 x 50 | Free | Sprint! |
| 100 | Back | Easy |
| 4 x 50 | Choice | Sprint! |
| 200 | IM | For each Stroke, Swim 25m then Kick 25m (Fly, Back, Breast, Free) |
| Cool Down | ||
| 200 | Choice | Easy |
October
18, 2005: Tuesday 1900m
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300 Free
200
Choice
Pre-set
4 x 50 Free
25m 6 kicks per side
25m Stop, Stop, Switch
4 x 50 Free
1st 25m Breathe every 5 strokes
2nd 25m Breathe every 7 strokes
1 x 100
Free Kick
1 x 100 Choice Kick
4 x 100 IM Odds (Sets 1&3) Drill (you choose), Evens (Sets 2&4) Swim
6 x 50 Choice Pull
Sprint Trade 25's - for as long as time (or stamina!) permits
Cool Down
1 x 100 Choice
October
15, 2005: Saturday 1900m
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300 Free
200
Choice
1 x 50 Fly
3 x 50 25m Fly, 25m Back
1 x 100 Fly kick only
1 x 50 Back
3 x 50 25m Back, 25m Breast
1 x 100 Back kick only
1 x 50 Breast
3 x 50 25m Back, 25m Free
1 x 100 Breast kick only
1 x 50 Free
3 x 50 25m Free, 25m Fly
1 x 100 Free kick only
Cool Down
1 x 200 Choice
October
11, 2005: Tuesday 1900m
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300 Free
200
Choice S.K.U.D (50m Swim, 50m Kick, 50m Swim Underwater, 50m Drill
(choice))
Pre-set
4 x 75 Free or Back 25m
Right Arm Only (with kick)
25m Left Arm Only (with kick)
25m Stop, Stop, Switch
6 x 50 Free
Pass the Fast (Faster Swimmer starts later, tries to pass the others. If you are
evenly matched,
then the first swimmer swims at 85-90%, late starter sprints)
Alternate if swimming alone: Try to cut off 1 stroke per 50m
Alternate stroke: Swim evens Free (2,4,6) and odds choice (1,3,5)
3 x 100 Free or Back Reverse Build (recovery for Pass the Fast). start at 100%, build down to 70%
12 x 25 Free or
Back Two Turn 25's - Start in the middle of the pool,
swim 25 sprint with a turn (ending in the
middle of the pool) Work on flip turns and first few strokes out of turn
Cool Down
1 x 200 Choice Mix it up - especially if you did mostly Free for
the workout
October
8, 2005: Saturday 1800m
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300 Free
Pre-set
2 x 50 Free Press your
"T" (concentrate on pressing your sternum down into the water)
2 x 50 Kick 6 kicks on Right side, shift and 6 kicks on Left side
2 x 50 Free Stop, Stop, Switch
5 x 100 Build (80% first 25m, 85% 2nd 25m, 90% 3rd
25m, 95% 4th 25m)
Free on the 1st, 3rd and 5th sets, Choice on sets 2 and 4
For the Free sets, breathe:
1st 25m Breathe every 5 strokes
2nd 25m Breathe every 7 strokes
3rd 25m Breathe every 5 strokes
4th 25m Breathe every 7 strokes
Don't forget to Press your "T"!
12 x 25 IM order Sprints! (Bly, Back, Breast,
Free) 10s rest between sprints
2 x 100 Choice 1st
25m Swim
2nd 25m Kick
3rd 25m Pull
4th 25m Pull
Cool Down
2 x 100 Choice Swim, Kick, Pull,
Pull .... easy
October
4, 2005: Tuesday
2100m
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300 Free
200 Choice
Pre-set
4 x 100 Free (sets
1&3) 50m pull, 50m
swim
Back (sets 2&4)
4 x 50 Free - Underwater popups
Push off wall, glide u/w kicking (no arms) and sprint the rest of the way
4 x 200 S.K.P.S.
25m Swim, 25m Kick, 25m Pull, 25m Sprint! 25m Swim, 25m Kick, 25m Pull, 25m
Sprint!
Do each stroke (Fly, Back, Breast, Free) for the whole 200m
... so it's 200m Fly SKPS, SKPS
200M Back SKPS, SKPS
200m Breast SKPS, SKPS
200m Free SKPS, SKPS
Cool Down
200 Choice easy
October
1, 2005: Saturday
2050m
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300 Free
200 Choice
Pre-set
2 x 50 Kick on one side (Left side up,
Right side down, focus on your head position)
2 x 50 Free - Drill 25m,
Sprint 25m
Drills: Fist (Freestyle but make fists - to feel the water on
your arms)
Gallup (3 really fast strokes, 2-3 easy strokes, repeat to end of pool)
4 x 75 Free -
1st 25m Breathe every 5 strokes
2nd 25m Breathe every 7 strokes
3rd 25m Breathe every 5 strokes
2 x 100 Free Build - Pull only for first 75m, then sprint (arms & kick) last 25m
2 x 75 Free -
1st 25m Breathe every 7 strokes (was
4x75, but we ran out of time!)
2nd 25m Breathe every 5 strokes
3rd 25m Breathe every 7 strokes
4 x 75 Free
1st 25m Breathe every 5 strokes
2nd 25m Breathe every 7 strokes
3rd 25m Breathe every 5 strokes
2
x 50 Don't let the fast past - Faster swimmers
wait 10 sec, try to pass everyone
(If you're swimming alone, just 2x50, sprint like crazy!)
Cool Down
200 Back/Breast easy