Monday and Wednesday (3/4 & 3/6)

Monday and Wednesday evening workouts :

I was trying to mix it up this week with the use of new equipment and some new drills! Hope everyone is enjoying them =D

 

 

March 4th, 2013

Masters J 5:30-6:30 PM

 

Warm-up:       200 Swim Choice

                        200 Pull (BAND & BUOY ONLY!)

                        2 x 100 or 200 IM @ :20 SR

                                #1 = Fly / **L.A. / BR / L.A.

                                #2 = ***S.A. / BK / S.A. / FR

** “L.A.” = Long Access Combo = 3 Free strokes/ 4 Back strokes, Freestyle and Backstroke are “Long access strokes”.

***“S.A.” = Short Access Combo = 3 Butterfly strokes / 3 Breaststroke strokes, Butterfly and Breast stroke are “Short access strokes”.

Main Set :       3x through (2^nd time through = pull)

300 cruise @ 5:00/5:15/5:30/:45 SR

                                200 moderate @ 3:00/3:10/3:20/:30 SR

                                100 fast @ 1:40/1:50/2:00/ :20 SR

Cool Down:    100 easy

Total = 2,700 (Max.)

 

March 6th, 2013

Masters J 5:30-6:30 PM

 

Warm-up:       400 Swim Choice

                             300 Pull (BAND & BUOY ONLY!)

                             200 (R-arm only/L-arm only/scull/swim 2x thru)

                             100 I.M. (or non-free) Drill

Main Set :                 4 x 25's Kick @ :20+ seconds rest

                                             2 – kick with band around ankles (w/board)

                                             2 – swim without band

4 x 50's @ :55 / 1:00 / 1:10 / :10 seconds rest     
          Free 85% effort

4 x 75’s @ 1:20 / 1:30 / 1:40 / :15 seconds rest
            2 – “OK” drill (w/ping pong ball)

2 – Fr Swim (focus on “catch” phase)

 

 4 x 100's @ 1:30 / 1:35 / 1:40 / 1:45 / :20 sec.
          2 – moderate

                                              2 – faster

TWO TIMES THROUGH ENTIRE SET

                                                            

Cool Down:    100 easy

Total = 3,100 (Max.)