Sunday, August 27, 2006

 

Monday, August 28, 2006, IM Choice

This workout is IM and Choice. The expert lane has 3,700 yards.

Warm Up
200 Free
2x100 Choice
4x50 Kick

Drills
4 x (50 drill, 2x25 kick, 100 build)
once for each stroke fly, back, breast free

Main Set
6x100 IM
4x50 kick
6x100 pull
4x100 choice
8x50 odds ez, evens sprint (at least 30 sec rest)

Warm Down
100 Choice

# posted by gladorca's blog @ 12:06 PM 0 comments
 

Sunday, August 27, 2006 Distrance/push

This day's workout is meant to be distance, but pushing the speed. Each lane will leave the wall at the same time. The workout below is for the expert lane.

Warm Up
200 Drill
200 Free
200 Pull
200 Choice
200 Kick

Drills
8x50 free
descend stroke count (1-4, 5-8) (:50)

Main Set
Each lane will start the next set at the same time. In the next set you should get at least 45 seconds rest. If you don’t get that much drop 50 yards
6x300 free, on 5 minutes, or 250s non-free on 5 minutes (this should be a push)

Warm Down
4x50 kick
400 pull mod pace
200 Choice

# posted by gladorca's blog @ 12:02 PM 0 comments

Saturday, August 19, 2006

 

Monday, August 21, 2006 Stroke

This is a stroke workout. Your choice of stroke (free style included for the tri guys). This workout is for the expert lane 3,700 yards.

Warm Up
200 Free
3x100 Pull
100 Kck

Main Set
6x50 drill down/ swm back (1:00)
2x200 stroke
6x50 kick down/swim back (1:05)
5x100 Pull Free (1:20)
100 ez
5x100 stroke (1:40)
6x50 stroke Kick (:55)
10x50 stroke (desc 1-5, 6-10) (:55)

Warm Down
200 Choice

# posted by gladorca's blog @ 6:44 PM 0 comments
 

Sunday, August 20, 2006, Distance

This workout is distance free; however you can substitute with other strokes if you wish. The workout is for the expert lane (4,000 yards)

Warm Up
200 EZ Free
200 Pull
200 Choice
200 Kick

Main Set
500 mod Pull &
100 ez (1:30)
400 Swim
2x100 ez (1:30)
300 Swim
6x50 kick
200 Swim
4x100 mod (1:25)
100 Swim
5x100 fast (1:15)

Warm Down
200 Choice

# posted by gladorca's blog @ 6:41 PM 0 comments

Saturday, August 05, 2006

 

Monday, August 14, 2006 Free and IM

This workout is a combination of distance and IM. The workout is for the expert lane and is 4,000 yards long.

Warm Up
3x100 Free
3x100 choice
4x50 Kick

Drills
Golf means is that you count your strokes per 50 and add the time per 50 to get a total called your “par”. Try to make your “par” as low as possible, experiment with faster turn over and/or longer strokes
10x50 Golf (1:00)

1st Main Set (Free)
One the next set keep a steady pace. Wait for lane to finish before starting next thing.
100 Free
200 Pull
300 Free
400 Pull
500 Free

2nd Main Set
On the next set your effort should increase with each row
4x100 IM (1:35)
3x100 Kick (1:50)
2x100 IM (1:30
100 Choice (push)

Warm Down
200 Choice

# posted by gladorca's blog @ 9:53 PM 0 comments
 

Sunday, August 13, 2006

This workout is a distance aerobic workout. Shown below is the expert lane which is 4,000 yards long.

Warm Up
200 Pull
100 Free
100 Breast
100 Back

Drills
4 x 50 Kick on side – right side down, left side back think about good body position
2 x 50 Free think about high elbows
2 x 50 Stupid Drill (hands come out of water, then drop to touch thigh, then normal recovery of arm)
2 x 50 swim like a pencil

Main Set
3x100 free (1:25)
3x100 back or breast (1:35)
2x300 pull (4:00)
600 free
2x300 pull or free (4:00)
4x100 IM (1:30)

Warm Down
2x100 choice

# posted by gladorca's blog @ 9:48 PM 0 comments
 

Monday, August 7, 2006 Free and some stroke

The workout below is mostly freestyle, but includes some stroke. What is shown is for the expert lane and is 3,550 yards.

Warm Up
200 Free
200 Free Drill
200 Kick

Continued Warm Up
100 free
50 kick
100 back
50 kick
100 breast
50 kick
100 IM

1st Main Set
Do the following 5 times (once back, once breast, the rest free or fly)
50 build rest :10
100 moderate rest :15
50 fast
100 EZ

2nd Main Set
7x100 Pull descend 1-4 first four last 3 push (on 1:15/1:25)

Warm Down
200 Choice

# posted by gladorca's blog @ 9:43 PM 0 comments
 

Sunday, August 6, 2006, Distance

The workout for this night has an emphasis on distance. The below is the workout for the expert lane and is 4,000 yards.

Warm Up
200 Free
200 Free Drill
200 Kick

Continued Warm Up
2x600 (100 kick, 100 1arm drill, 100 catchup, 300 free)

Main Set
Do Twice:
1) Broken 500 (every 100 for 10 sec)
2) 500 Free or Pull

Warm Down
200 Choice

# posted by gladorca's blog @ 9:40 PM 0 comments

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