Heidi's Workout
600 warmup
12x50 odds: drill evens: kick
3x300 Free (25 tarzan, 125 free, repeat)
6x125 pull
Honestly, then we all just talked and left :) Unmotivated night for everyone.
Monday, April 14, 2014
Monday, April 7, 2014
3500 yds
Heidi's workout
600 standard warm-up
500 pull
2x250 swim
5x100 odds: IM evens: Free fast
10x50 odds: choice evens: Free sprint
3x50 breast stroke kick
3x50 egg beater, hands out
10 minute spring relay
600 standard warm-up
500 pull
2x250 swim
5x100 odds: IM evens: Free fast
10x50 odds: choice evens: Free sprint
3x50 breast stroke kick
3x50 egg beater, hands out
10 minute spring relay
Saturday, April 5, 2014
4700 yds
4x200 (swim, kick, pull, swim)
4x150 Free (50 medium, 50 fast, 50 medium)
4x100 Free pace
4x75 rolling IM
4x50 odds: Free sprint, evens: recovery
4x25 underwater swim
Break
4x50 odds: sprint evens: recovery
4x75 (50 free, 5 sec. rest, 25 sprint)
4x100 IM
4x150 swim
4x200 odds: IM evens: Free
4x150 Free (50 medium, 50 fast, 50 medium)
4x100 Free pace
4x75 rolling IM
4x50 odds: Free sprint, evens: recovery
4x25 underwater swim
Break
4x50 odds: sprint evens: recovery
4x75 (50 free, 5 sec. rest, 25 sprint)
4x100 IM
4x150 swim
4x200 odds: IM evens: Free
Friday, March 14, 2014
3700 yds
Heidi's Workout
600 standard
10x50 odds: Free, evens: kick
3x150 free
3x100 stroke
3x75 free
3x25 stroke
2x150 pull
2x100 pull
2x75 pull
2x25 pull
1x150 free
1x100 stroke
1x75 free
1x25 stroke
12x25 odds: underwater kick evens: swim
200 w/down
600 standard
10x50 odds: Free, evens: kick
3x150 free
3x100 stroke
3x75 free
3x25 stroke
2x150 pull
2x100 pull
2x75 pull
2x25 pull
1x150 free
1x100 stroke
1x75 free
1x25 stroke
12x25 odds: underwater kick evens: swim
200 w/down
Monday, March 10, 2014
3500 yds (kicking)
Heidi's workout
600 standard warm-up
5x100 pull Free
2x100 breast
2x100 back
2x50 fly drill
2x50 free
500 swim
2x100 flutter kick
2x100 dolphin kick
2x100 breast kick
3x50 whip kick with hands out
2x50 free
2x50 high elbows free
2x50 streamline kick on back
2x50 free
200 warmdown
600 standard warm-up
5x100 pull Free
2x100 breast
2x100 back
2x50 fly drill
2x50 free
500 swim
2x100 flutter kick
2x100 dolphin kick
2x100 breast kick
3x50 whip kick with hands out
2x50 free
2x50 high elbows free
2x50 streamline kick on back
2x50 free
200 warmdown
Saturday, March 8, 2014
3000 yds
Only 1 hour due to a triathlon
600 standard warm-up
300 (100 DPS, 50 build, repeat)
3x100 pace
400 (100 free, 50 non-free, 50 free, repeat)
8x25 odds: 100% effort sprint, evens: ez
300 build within each 100
3x200 Free 1. 150 med, 50 fast) 2. 100 med, 50 fast, 50 med 3. 50 med, 50 fast, 100 med
300 warm-down
Monday, March 3, 2014
4100 yds
Becky's workout
600 warm-up (200 swim, 200 kick, 200 pull)
8x50 2x (25 fly drill, 25 free) 2x (50 Free) repeat
200 pull
500 Free swim (every 4th 25 is fast)
100 kick fast
6x25 odds: Free, evens: non-free
200 pull
400 Free (every 4th 25 fast)
100 kick fast
4x25 odds: Free evens: underwater
200 pull
300 Free (every 4th 25 fast)
100 kick fast
2x25 Free sprint
200 pull
200 Free (every 4th 25 fast)
100 kick
200 warmdown
600 warm-up (200 swim, 200 kick, 200 pull)
8x50 2x (25 fly drill, 25 free) 2x (50 Free) repeat
200 pull
500 Free swim (every 4th 25 is fast)
100 kick fast
6x25 odds: Free, evens: non-free
200 pull
400 Free (every 4th 25 fast)
100 kick fast
4x25 odds: Free evens: underwater
200 pull
300 Free (every 4th 25 fast)
100 kick fast
2x25 Free sprint
200 pull
200 Free (every 4th 25 fast)
100 kick
200 warmdown
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