February '05 Workouts

 

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February 28, 2006: Tuesday 2200m                          Printer Friendly copy

Warm up
400 Free
200 Choice
Pre-Set
8 x 75 IM order 25m Pull, 25m Drill, 25m Swim
Do 2 sets of each stroke in IM order
Main Set
2 x 200 Free 50m@80%, 50m@100%, 50m@80%, 50m@100%
100 Back Easy
2 x 200 IM Easy down, Sprint back
Cool Down
100 Choice Easy

February 25, 2006: Saturday
 - No Practice today - pick one of your favorites!

February 21, 2006: Tuesday 2100m                          Printer Friendly copy

Warm up
300 Free
200 Choice
Pre-Set
2 x 50 Free Sweet Spot
2 x 50 Free Stop, Stop, Switch
2 x 50 Free Ladder Pull
Main Set
6 x 100 IM On Odd Sets (1,3,5)
Free On Even Sets (2,4,6)
12 x 25 Choice On Odd Sets (1,3,5,7,9,11)
Fly On Even Sets (2,4,6,8,10,12)
2 x 100 Back Drill first 50, Build second 50
Cool Down
200 Choice 25 Swim, 25 Kick, 25 Underwater, 25 Drill, repeat

February 14, 2006: Tuesday 
No Practice today - Happy Valentine's Day!

February 11, 2006: Saturday 2100m                         Printer Friendly copy

Warm up
500 Choice 25m Swim, 25m Kick, 25m Drill, 25m Swim - repeat
Drill Set
4 x 100 Free 25m Catch Up
25m Tarzan
25m Zipper (or Shark Fin)
25m Stop, Stop, Switch
200 Choice Kick Only - alternate every 25m Easy, then Hard
Pre Set
3 x 75 Free 25m Sprint, 25m Easy, 25m Sprint
100 Back Moderate
3 x 75 Free 25m Sprint, 25m Easy, 25m Sprint
Main Set
2 x 25 Choice Sprint!
50 Choice Reverse Build
3 x 25 Choice Sprint!
75 Choice Reverse Build
4 x 25 Choice Sprint!
100 Choice Reverse Build
Cool Down
200 Choice 50 Drill, 50 Underwater, 50 Kick, 50 Swim

February 7, 2006: Tuesday 1950m                         Printer Friendly copy

Warm up
400 Free
200 Choice
Drill Set
9 x 50 Free 3 sets on 1:15
3 sets on 1:10
3 sets on 1:05
200 Choice Kick Only - alternate every 25m Easy, then Hard
Main Set
8 x 25 Choice 4 sets on :40
4 sets on :45
4 x 75 Free Breath control on each 25m of the 75
1st  25m - Breathe every 5 strokes
2nd 25m - Breathe every 7 strokes
3rd  25m - Breathe every 5 strokes
4 x 25 Choice Sprint!
Cool Down
100 Choice Easy

February 4, 2006: Saturday 2200m                         Printer Friendly copy

Warm up
400 Free
200 Choice
Drill Set
6 x 50 Choice Kick down (25m), Swim back (25m)
Main Set
4 x 100 Free 25m Easy, 25m Hard, 25m Easy, 25m Hard 
4 x 25 Free Sprint
100 Back Easy
4 x 100 Choice 25m Easy, 25m Hard, 25m Easy, 25m Hard 
4 x 25 Choice Sprint
Cool Down
200 Choice Easy