Workout 11/24
300 Swim
200 Kick
100 Drill
3 Rounds of the following
4x50 @ :55 Dr/S
1x100 @ 1:45 Negative Split, Rest :10 @ 50
4x50 @ :55 Breathe 2 down/ 1 back
2 Rounds of Sprint Progression on :30 (3rd 25 is EZ recovery)
3 Broken 100s on 5:00
1: Drill/ DPS, Rest :10 @ 50 and :05 @ 75
2: Build, Rest :10 @ 50, and :05 @ 75
3: FAST, Rest :20 @ 50 and :10 @ 75
200 Kick: Swim the Red Zones (Turn work from flags-wall-flags)
4x100 Kick @ 2:30 Negative Split Rest :10 @ 50
4x50 EZ @1:00
NO DRYLAND
Swimming
300 Swim
200 Kick
100 Drill
6x100 at 1:45 Negative Split, Rest :10 at the 50
3 Rounds of 4 x 50s (No break in between)
1 x 50 @:55
1 x 50 @:45
1x50 @:50
1x50 @: 35
12 x 50 @ :55
1-8 Over and Under (Build the 1st 25 to 95%, fast turn, perfect breakout, 5 Fast strokes, EZ the rest of the way
9-12 Breathe 2 down, 1 Back
3 Broken 100's at 4:00
1: Drill/Swim x 25 Rest :05 at 75
2: Build each segment Rest :05 at 75
3: ALL OUT Rest :10 at 75
200 EZ
Workout 11/21
Dryland:
6 Rounds of the following:
50 Mountain Climbers
20 Standing Squats (w/ weight if you can)
10 Push Ups
3 Rounds of the following:
1:00 of Opposites switching every :05 seconds on hands and toes
1:00 Rest
3 Rounds of the following:
1:00 Bk Kicks flipping every 15 seconds
:30 Rest
3 Rounds of the following:
1:00 Breathing
1:00 Rest
Swimming:
Warmup:
300 Swim
200 Kick
100 Drill
4x100 @ 1:45 Negative Split, Rest :10 at the 50
6x 75 @ 1:15 50 Free Breathe by 5 on the 1st 50, 25 Build Stroke
3 Broken 200's on 6:00
1- Dr/S x 25 Rest :05 after each 50
2- Build each 50 Rest :05 after each 50
3- MAX Effort rest :10 after each 50
6x50 K on 1:00 Descend 1-3, 4-6
200 EZ Warmdown