23.5.15

Swim Workout Week of May 25th 2015

Monday, May 25, 2015

1              x400                       Warm Up                             
10           x100       1:40        Pull                                                                         Paddles
9              x50         1:00        Swim      1-3 Descending time
6              x50         0:50        Swim      1-3 Descending time                           Fins
8              x25         0:40        Swim      Under water/Sprint/Easy  by25m
1              x200                       Swim Down
                2550                       TOTAL DISTANCE

Wednesday, May 27, 2015

1              x600                       Swim/Kick/Pull/Swim by150m
4              x100       2:00        Drill         Choice drill/swim by50m
MAIN SET
10           x50         3:00        Swim     
1              X200                      Swim Down
                1500                       TOTAL DISTANCE

Saturday, May 30, 2015

1              x400                       Warm Up
12           x50         1:05        Swim      8xIM switch/4xIM order
6              x75         1:30        Drill         50m Drill/25mSwim[One arm/Fist/Finger tip by x2]
6              x50         1:10        Kick        Back/Normal by25m                         Fins
3              x100       1:30        Pull                                                                         Paddles
6              x50         0:50        Pull
5              x50         0:45        Pull                                                                         Paddles
4              x100       2:10        Swim      DPS
9              x50         1:00        Swim 7D-kick/Hyp3,5D-kick/Hyp5,3D-kick/Hyp7  w/fins       
4              x25         0:40        Swim      Sprint
1              x200                       Swim Down                                         

                3750                       TOTAL DISTANCE

18.5.15

Workout For Week of May 18 2015

Monday, May 18, 2015

1             x400                     Warm Up                           
6             x100      1:40       Pull                                                                    Buoy, Paddles
1             x300      5:30       Pull        Fist or Pea paddles                           Buoy
8             x50        0:25       Pull                                                                    Buoy, Optional:Padlles
4             x100      2:10       Kick                                                                   Board, Fins
4             x25        1:00       Kick       MAX effort                                       Board
5             x50        1:10       Swim     Easy/Sprint by50m
1             x200                     Swim Down
               2650                     TOTAL DISTANCE

Wednesday, May 20, 2015

Warm Up Set
1             x400      10min                   Swim/Kick/Pull/Swim
4             x50        1:15       Drill       1-4 Des                                              Pea Paddles                       
4             x100      2:10       Drill       Hyp/DPS by25m                               Buoy, Paddles
8             x25        0:40       Swim     odds-12.5m sprint/evens-12.5m under  water
1             x50        3:00       Swim     Easy
Main Set
5             x100      4:00       Swim     Choice stroke Sprint                       
1             X200                    Swim Down
               1750                     TOTAL DISTANCE

Saturday, May 23, 2015

1             x400                     Warm Up
4             x100      2:10       Drill       50m One arm/25m Fist/25m Head up by25m
2             x100      1:45       Pull        Hyp7                                                  Buoy
1             x100      2:00       Pull        Hyp3                                                  Buoy
2             x50        1:00       Pull        Hard/Easy by50m
               X2set
12           x25        0:25       Pull        Minimum breath/Easy by25m        Buoy, Paddles
8             x50        1:15       Kick       Kick no arms/Swim by25m
4             x100      2:10       Kick       Side                                                    Fins
8             x50        1:05       Swim     Sprint kick/Normal by25m            
6             x50        1:20       Swim     4xIM,2xChoice Jump out
1             x200                     Swim Down                                      

               3600                     TOTAL DISTANCE

9.5.15

Swim Schedule for Week of May 11 2015

Monday, May 11, 2015

1             x400                     Warm Up                           
16           x25        0:40       Kick       IM order
8             x100      2:00       Swim     Odds-IM/Evens-Fr
6             x50        1:20       Swim     Under water/Easy swim by25m
6             x50        1:00       Swim     1-3 Des
8             x25        0:35       Swim     Minimum breath/Sprint/Easy  by25m         
1             x200                     Swim Down
               2600                     TOTAL DISTANCE

Wednesday, May 13, 2015

1             x400      till6:45  Warm Up
6             x50        1:10       Drill       Kick/Swim by25m
10           x100      2:00       Swim     MAIN SET
8             x25        0:25       Swim     Easy/Hard/Hard   Optional:Paddles or Fins
1             X200                    Swim Down
               2100                     TOTAL DISTANCE

Saturday, May 16, 2015

1             x400                     Warm Up
4             x50        1:10       Drill       One arm                                             Paddles
4             x50        1:00       Drill       Finger tip                                           Paddles
4             x50        1:05       Drill       Fist
                                             *Slower speed of movement, greater control
4             x100      2:30       Kick                                                                   Board
8             x25        0:45       Kick       Sprint/Easy by25m
1             x200      3:20                      Hyp3/5by100m
1             x100      1:45                      Firm stroke
1             x50        1:25                      Sprint
               x4set      1st &2ndset-Pull optional:paddles, 3rd&4thset-Swim optional:fins
8             x25        0:45       Swim     Under water[No.3&6-Easy swim]
10           x25        0:40       Swim     Jump out odds-Fly/evens-Fr
1             x200                     Swim Down                                      
               3650                     TOTAL DISTANCE


4.5.15

Swim Schedule Week of May 4th 2015

Monday, May 4, 2015
1x400                   Warm Up                           
1x200                   Kick       IM
6x100    2:00       Swim     IM/Fr by100m
8x50      1:00       Pull        DPS/Minimum breath by25m         Paddles
6x100    1:45       Pull        1-3 Des                                              Optional: Paddles
4x50      1:30       Swim     Under water as long as possible    Fins
1x200                   Swim Down
2600                     TOTAL DISTANCE

Wednesday, May 6, 2015
1x400                                  Warm Up
Technique Set
8x50      1:10       Swim     IM switch                                           Pea paddles                       
6x50      1:10       Swim     DPS                                                     Buoy, Paddles
3x200    4:00       Swim     4times dolphin kick by25m x8      Fins
Main Set
10x50    ###        PullorSwim                         Minimum circle[ex.0:40,0:45]                     
2x50      3:00       Swim     Sprint   
1X200                  Swim Down
2500                     TOTAL DISTANCE


Saturday, May 9, 2015
1x400                   Warm Up
6x50      1:10       Kick       Side                                                    Fins
8x25      0:40       Kick       Under water kick/Swim by12.5m
6x50      1:10       Drill       One arm
10x25    0:30       Drill       Fist/DPS by25m
12x50    1:10       Swim    
4x 12.5m Hard,4x last 125.m Hard,2x 25m Hard,2x last 25m Hard
6x100    1:40       Pull                                                                    Paddles
9x50      0:55       Pull        1-3 Des                                              Paddles
6x50      1:10       Swim     Jump out
1x200                   Swim Down                                      

3600                     TOTAL DISTANCE