Workout Wednesday
January 19, 2022
Warm Up:
300 choice
2 x 100 kick with snorkel or on back
4 x 50 drill
Main Set: *** 30 secs. rest between efforts
800-75% effort (consistent stroke count)
2 x 400 building effort to 100%
4 x 200 swum as odds pull, evens kick
8x 100 IM
Cool Down:
300 easy choice
Total: 4,200 yds.
Workout Wednesday
January 12, 2022
Warm Up:
400 easy freestyle
8 x 25 easy kick IM order- 30 secs. rest between efforts
Main Set: *** 15 secs. rest between efforts
5 x 100 IM
4 x 50 fly
4 x 200 IM
3 x 100 back
4 x 150 IM (no freestyle)
4 x 100 breast
5 x 100 IM
Cool Down:
300 easy freestyle
Total: 4,200 yds.
*** Work on perfecting turns/walls on the 50’s
Workout Wednesday
January 5, 2021
Warm Up:
300 easy swim
4 x 50 kick on 1:30
Main Set: *** 30 secs. rest between efforts
1 x 500- focus on stroke count and turns (75% effort)
2 x 400- 1st and last 100 hard, middle 200 @ 1 mile pace
3 x 300 as 2 x 150 kick/150 swim with fins
4 x 200-odds pull, evens pull with paddles
5 x 100-85% effort
Cool Down:
200 easy swim
Total: 4,200 yds.