Workout for 12/18/15 – 5,200 Yards

WU-
4x{
1 x 50 kick on :55
4 x 25 back on :25
1 x 50 kick on :50
4 x 25 back on :20
2 x 125 – 50 fr build/25 fly 2d/1 / 50 fr build to max – 1:50

Set 1-
3 x 1000 kick – #2 with fins – :30r
for each 1000 go 75 back kick build/25 free kick on side max alt. sides by 25

5,200 Yards

Swimmers always share

Workout for 12/16/15 – 8,100 Yards

WU-
6x{
2 x 25 – Catchup drill – :30
2 x 75 – uh20 turns – 1:15 – nbrz
3 x 50 – fly/ba/br by 50 on :50

Set 1-
12x{
4 x 25 – fly/fr by 25 on :30
1 x 400 – 6:45
#1, #4, #7, #10 – 50 Ba/150 Br/200 free
#2, #5, #8, #11 – 150 Ba/200 Br/50 free
#3, #6, #9, #12 – 200 Ba/50 Br/150 free

8,100 Yards

Swimmers always share

Workout for 12/14/15 – 8,300 Yards

WU-
12 x 100 on 1:20 – Free
4 x 25 Breast on :25
12 x 100 on 1:30 – Breast
4 x 25 Fly on :25
20 x 75 – 25 fly build/25 3 strokes right3 – 3 strokes left fly/25 ba – 1:10
1 x 200 IM – solid

Set 1-
8 x 100 – 25 HU/25 CU – 1:45
8 x 100 – Left paddle only/breathe right only – 1:45
8 x 100 – Right paddle only/breathe left only – 1:45
8 x 100 – free perfect – 1:45
2 x 400 – breathe every 3 perfect – 6:10

8,300 Yards

Swimmers always share

Workout for 12/12/15 – 13,100 Yards

WU-
1 x 300 cruise

Set 1-
4x{
3 x 50 – 5 strokes fly/20 fly kicks – 1:00
1 x 250 – 6beat kick free – 3:50
2 x 50 – 5 strokes fly/20 fly kicks – :55
1 x 250 – 6beat kick free – 3:45
1 x 50 – 5 strokes fly/20 fly kicks – :50
1 x 200 fast – 2:55

Set 2-
4 x 1000 – 15:20
descend by 1000

Set 3-
4x{
6 x 25 fly – :05r – distance per stroke
5 x 50 max choice – :45
1 x 250 – 100 fly/50 ba/50 br/50 fr – 4:10
1 x 300 – pull race – 4:35

Set 4-
4x{
6 x 25 fly – :30
1 x 100 max effort – 1:35

13,100 Yards

Swimmers always share

Workout for 12/11/15 – 3,750 Yards

WU-
1 x 1000 – 400 breast, 200 fly, 400 breast (3 breaths per length, 9 if 50 meters)

Set 1-
3 x 500 – :30r
#1 – fly drill with paddles – 50ra/50la
#2 – fins – 4 strokes per length fly (10 if 50 meters)
#3 – alt 100 fly 3d/1u / 100 fly

Set 2-
10 x 50 – fly with fins – 25 ra/25 la fast – :45

Set 3-
6 x 125 IM – 2:00 – 50 fly/25 ba/25 br/25 fr

3,750 Yards

Swimmers always share

Workout for 12/9/15 – 7,450 Yards

WU-
16 x 75 – 1:10
odds fly/ba by 25
evens br/fr by 25
odd rounds of 4 – 25 drill/50 build
even rounds of 4 – 50 drill/25 fast

Set 1-
3x{
3 x 300 on 4:35 – #1 pull with paddles/#2 pull/#3 pull with paddles
Round 1 – 100 ba/200 fr
Round 2 – 200 ba/100 fr
Round 3 – 300 ba

Set 2-
3 x 400 kick – 8:25

Set 3-
3 x 150 – fast/drill/fast by 50 – 2:15
3 x 150 – 25 drill/25 fast – 2:20
3 x 150 – 150 fast – 2:05

Set 4-
1 x 1000 – 100 fr/100 br/50 fly – hard

7,450 Yards

Swimmers always share

Workout for 12/8/15 – 8,300 Yards

WU-
16 x 50 on :40 – Alt. Free/Back by 25 – extra streamline distance
2 x 600 on 8:35 – paddles on #2
1 x 1000 IM – 1:00r
8 x 100 Breast – 1:35 – Double pull outs
16 x 25 – power focus – :40

Set 1-
12 x 125 – 1:45 – 25 IMO by 125/25 X-Leg Free/25 Ba/25 X-Leg Ba/25 Free
12 x 125 – 1:50 – 100 IM/25 sprint choice no free
12 x 125 – 2:00 – odds are 25 kick/100 stroke – evens are 75 kick/50 stroke (stroke is free for 1-4, fly for 5-8, breast for 9-12)

8,300 Yards

Swimmers always share

Workout for 12/7/15 – 4,300 Yards

WU-
3x{
1 x 250 Fr – :15r or 45 VDK’s
1 x 100 – 50 Br 3 kicks/pull / 50 breast – :15r or 45 VDK’s
1 x 200 Fr – build – :15r or 45 VDK’s
1 x 100 – 50 fly DPS/50 fly – :15r or 45 VDK’s
1 x 150 Fr – NBRZ – :30r
1 x 100 fly – :15r

Set 1-
4x{
4 x 100 – 2:00
broken as 75/25 w/:05r between
#1 – 75 free/25 fly
#2 – 50 free/25 fly/25 free
#3 – 25 free/50 fly/25 free
#4 – 75 fly/25 free

4,300 Yards

Swimmers always share

Workout for 12/6/15 – 6,400 Yards

WU-
3 x 800 – :20r
#1 – free cruise
#2 – back cruise
#3 – free/ba by 200 – build each 200 to 90%

Set 1-
10 x 200 on 3:55 – broken at 100 with :10r – max effort on first 100/cruise second 100
10 x 200 on 3:50 – broken at 100 with :10r – max effort on second 100/cruise first 100

6,400 Yards

Swimmers always share

Workout for 12/4/15 – 7,650 Yards

WU-
3x{
2 x 25 uh20 – :35
3 x 50 – Fly/Ba, Ba/Br, Br/Fr – :50
2 x 100 – pull – alt. 25 fly pull/25 br kick holding buoy – :10r
2 x 75 – back build – 1:15

Set 1-
1 x 400 IM – Drill/swim by 25 – :30r

Set 2-
paddles on
6x{
1 x 200 breast pull – focus on head position – :05r
1 x 50 fly – 3d/1u – flat hands focus – :55

Set 3-
1 x 400 IM – Swim – :30r

Set 4-
6x{
4 x 50 – 25 RA/25 LA free – :10r
1 x 400 – Fingertip drill build to max – :25r

7,650 Yards

Swimmers always share

Workout for 12/3/15 – 4,000 Yards

WU-
16 x 50
descend 1-8, 9-16
1-5 free style on :55
6-7 25fr/25fly on :55
8 fly on :50

Set 1-
4x{
1 x 50 fly/ba by 25 – red zone effort – :50
1 x 75 25 ra breast/25 la breast/25 2d/1u breast – 1:25
1 x 225 – 75 free build/50 fly build/100 IM – 3:25
1 x 125 – 50 free ez/25 uh20 fly kick/50 free race – 2:20
1 x 75 – 25 ez free/50 free breathing every 6 – 1:20
1 x 50 – 25 fly/25 ba max effort – 1:00
1 x 200 pull ez – 4:00

4,000 Yards

Swimmers always share