Wednesday, March 2

Wednesday's Wild Workout

A:
400 choice warm up
12x25 kick @ :30 (odd #s FAST, even #s smooth)
4 x [6x50 @ :45 (descend 1-3,4-6)
       300 pull (100 smooth/100 FAST/100 smooth)
       3x100 IM @ 1:45]
200 cool down
*4500 total*

B:
400 choice warm up
8x25 kick @ :45 (odd #s FAST, even #s smooth)
4 x [6x50 @ :55 (descend 1-3,4-6)
       300 pull (100 smooth/100 FAST/100 smooth)
       1x100 IM w/:30 rest]
200 cool down
*3600 total*

C:
300 choice warm up
8x25 kick w/:15 rest (odd #s FAST, even #s smooth)
3 x [6x50 w/:10 rest (descend 1-3,4-6)
       200 pull (100 smooth/100 FAST)
       1x100 non-free w/:30 rest]
100 cool down
*2400 total*

Monday, February 29

100 Ways to Use Paddles

A:
800 warm up (200 swim/200 buoy only/200 IM drill/200 kick)
8x25 @ :30 (gripping tops of paddles so they extend past wrist joint)
2x300 @ 4:30 (descend by 100 within the 300)
8x25 @ :30 (pushing paddle on the top of your head)
3x200 @ 2:55 (descend by 50...last 50 of each is FAST!)
8x25 @ :30 (4 with paddle on right hand only, 4 on left hand only)
4x150 @ 2:05 (75 easy/75 FAST!)
8x25 @ :30 (catch up drill, holding one paddle out front)
6x100 @ 1:20 (all strong, make intervals)
200 choice cool down
*4200 total*

B:
600 warm up (200 swim/200 buoy only/200 kick)
8x25 @ :40 (gripping tops of paddles so they extend past wrist joint)
2x300 @ 6:00 (descend by 100 within the 300)
8x25 @ :40 (pushing paddle on the top of your head)
3x200 @ 4:00 (descend by 50...last 50 of each is FAST!)
8x25 @ :40 (4 with paddle on right hand only, 4 on left hand only)
4x150 @ 3:00 (75 easy/75 FAST!)
8x25 @ :40 (catch up drill, holding one paddle out front)
200 choice cool down
*3400 total*

C:
600 warm up (200 swim/200 buoy only/200 kick)
4x25 w/:10 rest (gripping tops of paddles so they extend past wrist joint)
1x300 w/:30 rest (descend by 100 within the 300)
4x25 w/:10 rest (catch up drill, holding one paddle out front)
2x200 w/:30 rest (descend by 50...last 50 of each is FAST!)
4x25 w/:10 rest  (4 with paddle on right hand only, 4 on left hand only)
3x150 w/:30 rest (75 easy/75 FAST!)
100 choice cool down
*2200 total*