Friday
Mar 29/24
3:41 am
CST

McGill-Toolen Catholic
Swimming and Diving
WORKOUTS
BallCharts.com/swimdive

Admin

Attendance:


Mobile
AL
USA






 

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

Workout 11/22 or 11/23

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
 




 


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