Monthly Archives: June 2009

Summer WK 6 (cycle wk 2, Tues)

Posted on 2009-06-30 by Don

Aerobic Warm-Up: 1000m 200m Pull FS-BK Mix 4 x (25m Kick I.M., 25m Swim FS) 200m Pull FS-BR Mix 4 x (25m Kick FS, 25m Swim IM) 100m FS Drills 100m BK Drills Set 1: 400m Kick (6:02-6:12) 8 x … Continue reading →

Posted in Workouts | Comments Off on Summer WK 6 (cycle wk 2, Tues)

Summer WK 5 (cycle wk 1, Sat)

Posted on 2009-06-27 by Don

Fins – Aerobic – Fins opt Warm-Up: 1200m 200m Pull FS-BK Mix 4 x (25m Kick I.M., 25m Swim FS) 200m Pull FS-BR Mix 4 x (25m Kick FS, 25m Swim IM) 100m FS Drills 100m BK Drills 4 x … Continue reading →

Posted in Workouts | Comments Off on Summer WK 5 (cycle wk 1, Sat)

Summer WK 5 (cycle wk 1, Thurs)

Posted on 2009-06-25 by Don

Anaerobic – Creatine Phosphate, analactic practice Warm-Up: 1100m 2 x (200m Pull, 50m Kick, 50m Drill, 100m Swim) once as FS, next as BK 100m Pull, 100m Kick, 100m Swim BR Set 1: 50m Kick, 150m Recovery (6:02-6:08) 4 x … Continue reading →

Posted in Workouts | Comments Off on Summer WK 5 (cycle wk 1, Thurs)

Summer WK 5 (cycle wk 1, Tues)

Posted on 2009-06-23 by Don

Aerobic Warm-Up: 1000m 200m Pull FS-BK Mix 4 x (25m Kick I.M., 25m Swim FS) 200m Pull FS-BR Mix 4 x (25m Kick FS, 25m Swim IM) 100m FS Drills 100m BK Drills Set 1: 500/600m Aerobic Dev (6:02-6:11) Distance … Continue reading →

Posted in Workouts | Comments Off on Summer WK 5 (cycle wk 1, Tues)

Summer – WK 5 (cycle wk 1, Mon)

Posted on 2009-06-22 by Don

Aerobic Drills Warm-Up: 1000m 100m Pull FS 100m Pull BK 100m Pull BR 5 x 50m FS Stroke Technique with Paddles and Fins 5 x 50m BK Stroke Technique with Paddles and Fins 200m Kick Mix Set 1: 110m AEROBIC … Continue reading →

Posted in Workouts | Comments Off on Summer – WK 5 (cycle wk 1, Mon)

Summer – WK 4 (cycle wk 4 – Sat)

Posted on 2009-06-20 by Don

Fins – Aerobic Down Week Warm-Up: 1500m 200m Pull FS-BK Mix 4 x (50m Kick I.M., 50m Swim FS) 200m Pull FS-BR Mix 4 x (50m Kick FS, 50m Swim IM) 100m FS Drills 100m BK Drills 100m BR Swim … Continue reading →

Posted in Workouts | Comments Off on Summer – WK 4 (cycle wk 4 – Sat)

Summer – WK 4 (cycle wk 4 – Thurs)

Posted on 2009-06-18 by Don

Down Week – Light Anaerobic – Lactic Acid Production Warm-Up: 1100m 2 x (200m Pull, 50m Kick, 50m Drill, 100m Swim) once as FS, next as BK 100m Pull, 100m Kick, 100m Swim BR Set 1: 250m Kick (6:02-6:11) 5 … Continue reading →

Posted in Workouts | Comments Off on Summer – WK 4 (cycle wk 4 – Thurs)

Summer – WK 4 (cycle wk 4, Tues)

Posted on 2009-06-16 by Don

Down Week – Aerobic Warm-Up: 1000m 200m Pull FS-BK Mix 4 x (25m Kick I.M., 25m Swim FS) 200m Pull FS-BR Mix 4 x (25m Kick FS, 25m Swim IM) 100m FS Drills 100m BK Drills Set 1: 200m Kick, … Continue reading →

Posted in Workouts | Comments Off on Summer – WK 4 (cycle wk 4, Tues)

Summer – WK 3 (cycle wk 3 – Sat)

Posted on 2009-06-13 by Don

Fins Optional – Aerobic – Sprint Mix Warm-Up: 1500m 200m Pull FS-BK Mix 4 x (50m Kick I.M., 50m Swim FS) 200m Pull FS-BR Mix 4 x (50m Kick FS, 50m Swim IM) 100m FS Drills 100m BK Drills 100m … Continue reading →

Posted in Workouts | Comments Off on Summer – WK 3 (cycle wk 3 – Sat)

Summer WK 3 (cycle wk 3, Thurs)

Posted on 2009-06-11 by Don

Anaerobic – Lactic Acid Tolerance Warm-Up: 1100m 2 x (200m Pull, 50m Kick, 50m Drill, 100m Swim) once as FS, next as BK 100m Pull, 100m Kick, 100m Swim BR Set 1: 200m Speed Dev (5 min) 4 x (12.5m … Continue reading →

Posted in Workouts | Comments Off on Summer WK 3 (cycle wk 3, Thurs)

Summer WK 3 (cycle wk 3, Tues)

Posted on 2009-06-09 by Don

Aerobic Warm-Up: 1000m 200m Pull FS-BK Mix 4 x (25m Kick I.M., 25m Swim FS) 200m Pull FS-BR Mix 4 x (25m Kick FS, 25m Swim IM) 100m FS Drills 100m BK Drills Set 1: 600m Aerobic Dev (6:02 – … Continue reading →

Posted in Workouts | Comments Off on Summer WK 3 (cycle wk 3, Tues)

Summer – WK 3 (cycle wk 3, Mon)

Posted on 2009-06-08 by Don

Aerobic Mix with Sprints Warm-Up: 400m 100m Pull FS 100m Pull BK 100m Pull BR 100m Swim with Fins and paddles mix FS/BK Set 1: 550m KICK 6 x 25m Dolphin Kick with fins on 45 sec (alt FS / … Continue reading →

Posted in Workouts | Comments Off on Summer – WK 3 (cycle wk 3, Mon)

Summer – WK 2 (cycle wk 2, Sat)

Posted on 2009-06-06 by Don

Fins Optional – Aerobic – Sprint Mix Warm-Up: 1500m 200m Pull FS-BK Mix 4 x (50m Kick I.M., 50m Swim FS) 200m Pull FS-BR Mix 4 x (50m Kick FS, 50m Swim IM) 100m FS Drills 100m BK Drills 100m … Continue reading →

Posted in Workouts | Comments Off on Summer – WK 2 (cycle wk 2, Sat)

Summer – WK 2 (cycle wk 2 – Thurs)

Posted on 2009-06-04 by Don

Anaerobic – Lactic Acid Tolerance Warm-Up: 1100m 2 x (200m Pull, 50m Kick, 50m Drill, 100m Swim) once as FS, next as BK 100m Pull, 100m Kick, 100m Swim BR Set 1: 200m Aerobic Dev (4 min) 4 x 50m … Continue reading →

Posted in Workouts | Comments Off on Summer – WK 2 (cycle wk 2 – Thurs)

Summer – WK 2 (cycle wk 2, Tues)

Posted on 2009-06-02 by Don

Aerobic Warm-Up: 1000m 200m Pull FS-BK Mix 4 x (25m Kick I.M., 25m Swim FS) 200m Pull FS-BR Mix 4 x (25m Kick FS, 25m Swim IM) 100m FS Drills 100m BK Drills Set 1: 500m Aerobic Dev 5 x … Continue reading →

Posted in Workouts | Comments Off on Summer – WK 2 (cycle wk 2, Tues)

Summer Wk 2 (cycle wk 2, Monday)

Posted on 2009-06-01 by Don

Aerobic Mix Warm-Up: 500m 100m Pull FS 100m Pull BK 100m Pull BR 100m BK Drills with Fins 100m FS Drills with Fins Set 1: 500m AEROBIC (A3), 50m Easy 5 x 100m FS on 1:40, swim on 1:25 50m … Continue reading →

Posted in Workouts | Comments Off on Summer Wk 2 (cycle wk 2, Monday)