Monthly Archives: June 2011

W.U. 800m to 5:50 Set 1: 200 FS Pull on 3:30 200 FS on 3:30 4 x 50m Kick IM seq on 1:15 50 Easy Set 2: 5 x 100 FS on 1:45 4 x 50m Kick Choice on 1:10 50 … Continue reading →

WU – 800m to 5:55 Set 1: Kick 3 x 100 Kick Choice on 2:30 4 x 50 Kick Choice on 1:10 50 Eay Set 2: Aerobic 3 x ( 100 IM on 2:00 2 x 100 FS on 1:45 … Continue reading →

Warm Up:  1200m Set 1: (900 EN-1, 400 Kick, 50 Recov) 28 min 200 FS Pull on 3:30 200 FS Fins on 3:15 200 FS  on 3:30 4 x 50m Kick on 1:00 (fins) 100 BK Pull (on 2:30) 100 … Continue reading →

Recovery Week Continued Warm Up:  1000m to 6:00 Set 1: 6 x 50m Kick on 1:15 50 Easy Set 2: 4 x 25m Build FS Set 3: 4 x (50m Golf Sprint, 100m Easy) on 3:30 Sprint Speed – sum … Continue reading →

Recovery Week WU: 1000m Set 1: 6 x 50m Kick Choice on 1:15 50 Easy Set 2: 2 x 50m FS on 15 sec 2 x 100m FS on 15 sec 200m FS Pull on 20 sec 200m FS 50 … Continue reading →

Warm Up:  1200m to 7:00 Set 1:  Kick 5 x 100m Fins Choice on 2:00 4 x 50m Fins Choice on 1:00 50 Easy Set 2: 400 Pull FS on 7:00 400 Fins FS with every 4th BK on 7:00 … Continue reading →

W.U. 800 choice to 5:50 Set 1: Kick -Swim (250m Kick, 250m Recov) 12 min Continuous – 5 x (50 kick, 50 swim) 25 kick – return board, easy swim back Set 2: EN-1 (600, 50 Recov) 13 min 200 … Continue reading →

W.U. 800m to 5:50 Set 1:  Kick 3 x 100m Choice on 2:30 2 x 50m Choice on 1:15 50 Easy Set 2:  Base Aerobic 400m FS or 6:30 Swim on 7:00 with Option every 4th BK 100 BK on … Continue reading →

W.U. 400m mix Main Set: 2800m 4 x through – 200m – 2 x 100m – 4 x 50m – 100 Easy #1 FS Swim #2 FS Pull #3 FS Swim #4 FS Fins Swim Down 100m Total:  3300m

WU 1200 to 6:55 Kick: 4×100 Kick choice on 2:00 fins/2:30 no fins 4×50 kick on 1:00 fins/1:15 50 easy EN-1 200Pull on 3:30 200Fins on 3:15 200 BK fins on 3:30 2×200 no fins on 3:15 50 Easy EN … Continue reading →

W.U. 900 choice to 5:55 Set 1: Kick (550m, 50m Recov) 2 x 100m Kick on 2:30 2 x 75m Kick on 2:00 4 x 50m Kick on 1:15 50 Easy Set 2: LAP (200m LAP, 400m Recov) 4 x (50m … Continue reading →

W.U. 900 to 5:55 Set 1: 1500 Aerobic, 500 Kick, 50 Recov 300 FS Pull on 5:00 2 x 100 IM on 2:00 3 x 100 FS on 1:45 5 x 50 Kick on 1:15 50 Easy Re-group break 200 BK Pull on … Continue reading →

Stephanie’s WU:  500m Set 1: 8 x 100m FS Pull on 2:00 ODD – breath every 3 1st 50, every 5 2nd 50 Even – breath every 2 1st 50, every 4 2nd 50 and every 2nd Even alternate sides … Continue reading →

WU: 1000 to 6:55 Set 1: 10 x 50m Kick IM seq on 60 sec with Fins 50 Easy Set 2: 300 FS with every 4th length BK on 5:00 200 FS Pull on 3:15 200 FS Fins on 3:00 … Continue reading →

W.U. – to 5:55 Set 1: Kick/Swim Mix 100 FS Kick on 2:30 or 15 sec 50 Swim on 1:0r 15 sec 100 BK Kick on 2:30 or 15 sec 50 Swim on 1:00 or 15 sec 4 x 50 … Continue reading →

WU – 400 BK Drills – 400 Recovery Pace (with Fins): – 3 x 200 FS/BK on 3:30 – 2 x 200 FS/BK on 3:20 Total 1800