Friday, February 25, 2022

A Couple of Saturday Workouts SCY 90 minutes

 

SATURDAY 2.26.2022

6:30AM

1400 yds

6:53am

1700 yds

7:00am

2450 yds

7:15am

2750 yds

7:22am

3050 yds

7:28am

3250 yds

7:35am

4850 yds

7:59am

5000 yds

4 x 350 warm up on 5:30

 

12 x 25 E/F Choice on :30

 

3 x 250 Stroke/Choice on 4:30

 

12 x 25 E/F Free on :30

 

2 x 150 Free on 2:15

 

8 x 25 E/DIVE on :45

 

4 x 400 PULL DESCEND ON 6:00

 

150 swim down

TOTAL

SATURDAY 2.19.2022

6:30AM

1000 yds

6:47am

1750 yds

7:03am

2350 yds

7:14am

2575 yds

7:19am

2975 yds

7:32am

3200 yds

7:37am

4200 yds

7:52am

4500 yds

8 X 125 ON 2:00 WARMUP

 - - - 1 min. between sets - - -

3 X {5 x 50 on 1:00 DESCEND}

 - 1 min. -

2 X 300 ON 5:00 KICK W/ FINS

- 1 min. -

3 X 75 ON 1:15 BUILD

- 1 min. -

4 X 100 ON 3:00 DIVE - 25 FAST/75 MODERATE

- 1 min. -

3 X 75 ON 1:15 BUILD

- 1 min. -

5 X 200 PULL ON 3:00

- 0 min. -

300 swim down

TOTAL

 

 


Saturday, December 25, 2021

Wed Dec 22 2021
1 MINUTE BETWEEN SETS
8:30am
5 x 100 free/back on 1:40
4 x 50 fly kick fins on side on 1:00
8 x 25m no fins Sprint to middle on :45
-1 min - 8:49am -
300m pull on 4:30
3 x 200 on 2:40
3 x 100 on 1:20
-1 min - 9:15am
200m pull on 3:00
2 x 200 on 2:40
2 x 100 on 1:20
-1 min - 9:30am
100m pull on 1:30
1 x 200 on 2:40
1 x 100 on 1:20
-1 min - 9:37am
1000 kick on 15:00
9:53am
6 x 50 back swim down on 1:00
4900 TOTAL

 


Sunday, December 5, 2021

Short Course Meters Training December 6, 2021


 

Monday 12.6.2021

8:30am

1000

8:49am

1600

9:05am

1800

9:10am

1850

9:13am

3650

9:43am

 

9:49am

4100 SCM

8 x 125 warmup on 2:10

 - - - 1 min. between sets - - -

6 x 100 kick on 2:30

 - 1 min. -

4 x 50 Build on 1:00

 - 1 min. -

2 x 25 Blast on 1:00

 -`1 min. -

6 x 300 Pull on 4:50

-   1 min –

4 x 50 Build on 1:00

2 x 25 Blast on 1:00

200 Swim Down

TOTAL