Week of 09-07-08
Workout:
Beginner (2400 Free)
300 warm-up
200 Free Kick
100 Free swim
200 Free Pull
100 Free
200 Catchup
100 Free
10 X 50 Free
Take a rest here
14 X 25 Back
2 X 100 IM
250 Cool down
Intermediate (3450 Yards)
600 swim Free
400 kick Free
200 pull Free
8 x 50 around 60 sec. pace (alternate these drills)
catch up free
catch up back
head up free
300 Free Hard
3 X 100 back (15s rest)
300 Free
3 X 100 Back (15s. rest)
2 Min rest
2 X 200 Im
250 Cool down
Advanced (4600 Total Yards)
400 warm-up ( every 4 lap kick on your back)
200 Free swim
200 IM Kick
200 IM
200 Free Pull/ IM Pull
200 Free
20 X 50 Drills:
5 X Fly
5 X Back
5 X Breast
5 X Free
Take a rest here
12 X 100 IM on a 1:50
3 X 200 IM
400 cool down
