November '05 Workouts

   

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November 29, 2005: Tuesday 
No workout today due to pool being closed for repairs

November 26, 2005: Saturday 2100m                         Printer Friendly copy
Lisa is not available today, but here is the workout - see you at the pool at 8:00am!

Warm up
300 Free
100 Choice
Pre-set
4 x 75 Free Kayak at each wall
Main Set
600 Free SSKIPS
25   Sprint
50   Sprint
75   Kick
100 IM
150 Pull
200 Swim
600 Choice SKIPSS
200 Swim
150 Kick
100 IM
75   Pull
50   Sprint
25   Sprint
Cool Down
100 Back Easy
100 Choice Easy

November 22, 2005: Tuesday 2200m                         Printer Friendly copy
Killer workout today - enjoy!

Warm up
200 Free
200 Choice
Pre-set
2 x 50 Fly 25m Kick, 25m Drill
2 x 50 Back 25m Kick, 25m Drill
2 x 50 Breast 25m Kick, 25m Drill
2 x 50 Free 25m Kick, 25m Drill
Main Set
4 x 100 Fly 25m Kick, 25m Drill, 25m Pull, 25m Swim
50 Back Easy
3 x 100 Free All Out for Time!
50 Back Easy
2 x 100 Fly 50m Drill, 50m Swim (If you're pooped, substitute non-Free Choice for Fly
50 Back Easy
1 x 100 Free All Out for Time!
50 Back Easy
Cool Down
200 Choice Easy

November 19, 2005: Saturday 2000m                         Printer Friendly copy
Lisa is not available today, but here is the workout - see you at the pool at 8:00am!

Warm up
400 Free SKUD (100 Swim, 100 Kick, 100 Underwater, 100 Drill)
Pre-set
4 x 50 Free Kick
Main Set
8 x 50 Choice Sets 1, 3, 5, 7 (Odds)
Fly Sets 2, 4, 6, 8 (Evens)
4 x 200 Free Breath control on each 25m of the 200
1st 25m - Breathe every 3 strokes
2nd 25m - Breathe every 5 strokes
3rd 25m - Breathe every 7 strokes
4th 25m - Breathe every 3 strokes
5th 25m - Breathe every 5 strokes
6th 25m - Breathe every 7 strokes
7th 25m - Breathe every 3 strokes
8th 25m - Breathe every 5 strokes
Cool Down
100 Back Easy
100 Choice Easy

November 15, 2005: Tuesday 2350m                         Printer Friendly copy

Warm up
200 Free
100 Choice
200 Free
Pre-set
2 x 75 Choice 25m Swim, 25m Kick, 25m Sprint
Main Set
8 x 125 IM order 1st set - 50m Fly, 25m Back, 25m Breast, 25m Free
2nd set - 25m Fly, 50m Back, 25m Breast, 25m Free
3rd set - 25m Fly, 25m Back, 50m Breast, 25m Free
4th set - 25m Fly, 25m Back, 25m Breast, 50m Free
5th set - 50m Fly, 25m Back, 25m Breast, 25m Free
6th set - 25m Fly, 50m Back, 25m Breast, 25m Free
7th set - 25m Fly, 25m Back, 50m Breast, 25m Free
8th set - 25m Fly, 25m Back, 25m Breast, 50m Free
100 Choice Easy
8 x 50 Free Sprint! for Time
Cool Down
 200 Choice Easy

November 12, 2005: Saturday 2200m                         Printer Friendly copy

Warm up
400 Free
100 Choice
Pre-set
4 x 25 Free 6 Kicks per Side - 1:00 intervals
2 x 50 Free Stop, Stop, Switch - 1:20 intervals
1 x 100 Free Ladder Pull - 2:00 intervals
Main Set
4 x 75 IM order Build the 25's on 2:00 intervals
1st set - 25m each Fly, Back, Breast
2nd set - 25m each Free, Fly, Back
3rd set - 25m each Breast, Free, Fly
4th set - 25m each Back, Breast, Free
100 Back Easy
4 x 75 Choice Build on 2:00 intervals
100 Back Easy
4 x 100 Free Broken sets:
1st set - 5 seconds rest every 25m
2nd set - 10 seconds rest at 50m
3rd set - 5 seconds rest every 25m
4th set - Swim all 100m, try to make it your fastest set
Cool Down
 200 Choice Easy

November 8, 2005: Tuesday 2000 + m                         Printer Friendly copy

Warm up
400 Free
Pre-set
2 x 50 Back 25m Kick, 25m Drill (your choice)
2 x 50 Breast 25m Kick, 25m Drill (your choice)
2 x 50 Fly 25m Kick, 25m Drill (your choice)
Main Set
4 x 200 Choice Sets 1,3 SKPS (Swim, Kick, Pull, Swim) 50m each
Free Sets 2,4 SKPS (Swim, Kick, Pull, Swim) 50m each
4 x 75 Free 1st  25m Breathe every 3 strokes
2nd 25m Breathe every 5 strokes
3rd  25m Breathe every 7 strokes
Free  Trade 25's - for as long as time (or stamina!) permits. If swimming alone,
Sprint 25m, rest for twice the time it takes you to swim.
Cool Down
 200 Choice Easy

November 5, 2005: Saturday 2200m                         Printer Friendly copy

Warm up
500 Free SKIPS
Pre-set
4 x 50 Free Kayak
Main Set
2 x 100 Back 50m Drill (Your Choice)
50m Build (Start at 80%, progress to 95%)
2 x 50 Back Sprint
4 x 100 Free 50m Drill (Your Choice)
50m Build (Start at 80%, progress to 95%)
4 x 50 Free Sprint
2 x 100 Breast 50m Drill (Your Choice)
50m Build (Start at 80%, progress to 95%)
2 x 50 Breast Sprint
2 x 50 Fly 50m Drill (Your Choice)
50m Build (Start at 80%, progress to 95%)
2 x 25 Fly Sprint
Cool Down
100 Back Easy
  50 Choice Easy

November 1, 2005: Tuesday        2000m                         Printer Friendly copy

Warm up
500 Free SKIPS
Pre-set
4 x 75 Free 25m Stop, Stop, Switch
50m 3 Right Arms, 3 Left Arms
Main Set
2 x 200 IM 25m Kick
25m Swim of each stroke (Fly, Back, Breast, Free)
6 x 100 Free Negative Splits
Broken by 50's
10 seconds rest in between 50’s
30 seconds rest between 100’s
Cool Down
100 Back Easy
100 Choice Easy