Friday, October 30

Happy Halloween!!
Today's workout was a bit of a party...instead of trying to remember the exact workout...enjoy yesterday's age-group workout instead:

300 free w/fins
200 IM w/ fins
20x25 kick @ :40 (1 easy, 1 fast freestyle)
10x50 free swim (5 @:55, 5 @ :50)
10x50 IM switch @ :60 (odds: fly/back, evens: breast/free)
10x50 free swim (3/5/7/9 breathing pattern by 50)
10x50 IM switch @ :55
10x50 free swim (5 @ :50, 5 @ :45)
200 cool down

Wednesday, October 28

A:
600 warm up (4x100 swim/50 kick)
8x50 @ :60 (drill/swim by 25)
8x25 @ :30 (1 fast/1 easy)
3 x [100 all out
100 easy
:30 sec rest]
300 pull smooth
3 x [75 all out
75 easy
:30 sec rest]
300 pull smooth
3 x [50 all out
50 easy
:30 sec rest]
300 pull smooth
3 x [25 all out
25 easy
:30 sec rest]
300 pull smooth
4x150 swim w/:15 rest (3/5/7 breathing pattern by 50)
100 cool down
*4600 Total*

B:
600 warm up (4x100 swim/50 kick)
6x50 @ 1:10 (drill/swim by 25)
6x25 @ :40 (1 fast/1 easy)
3 x [100 all out
100 easy
:30 sec rest]
300 pull smooth
3 x [75 all out
75 easy
:30 sec rest]
300 pull smooth
3 x [50 all out
50 easy
:30 sec rest]
300 pull smooth
3 x [25 all out
25 easy
:30 sec rest]
200 cool down
*3600 Total*

C:
600 warm up (4x100 swim/50 kick)
6x50 w/:20 (drill/swim by 25)
6x25 @ :50 (1 fast/1 easy)
3 x [100 all out
100 easy
:30 sec rest]
300 pull smooth
3 x [50 all out
50 easy
:30 sec rest]
300 pull smooth
100 cool down
*2600 Total*

Monday, October 26

A:
500 choice warm up
12x50 @ :60 (kick/drill by 25)
6x50 @ :50 (descend 1-3, 4-6)
3x300 @ 4:30 (100 free/100 IM/100 free)
3x300 @ 4:20 (strong pull)
3x300 @ 4:10 (negative split @ 150 wall)
8x25 @ :30 easy drill
4x150 w/ :15 rest (3/5/7 breathing pattern by 50)
100 cool down
*5100 Total*

B:
500 choice warm up
10x50 @ 1:10 (kick/drill by 25)
6x50 @ :60 (descend 1-3, 4-6)
3x200 @ 3:45 (150 free/50 non-free)
3x200 @ 3:30 (strong pull)
3x200 @ 3:30 (negative split @ 100 wall)
6x25 @ :35 easy drill
3x150 w/ :20 rest (3/5/7 breathing pattern by 50)
100 cool down
*3800 Total*

C:
500 choice warm up
8x50 w/:15 rest (kick/drill by 25)
6x50 w/:20 rest (descend 1-3, 4-6)
2x200 w/:20 rest (150 free/50 non-free)
2x200 w/:20 rest (strong pull)
2x200 w/:20 rest (negative split @ 100 wall)
8x25 @ :45 easy drill
100 cool down
*2700 Total*