Shawnee Mission in the bag!

With twelfth place female overall and a new PR!

Pictures from Emporia

Week of 4/14/08: Swim Workout 2

Warm Up
100 SKIPS

Pull Set
6x50 drill of your choice
2x25 back stroke
4x25 quick catch/25 swim
2x25 back stroke

Main Set
3 x (6x25, 50, 6x25, 50)
- All 25s are easy w/ 10 sec RI
- 30 sec extra rest after the 6th 25
- First 50 swim at 90%, second 50 at 100%

Cool Down
100 easy

Week of 4/14/08: Swim Workout 1

Warm Up
100 SKIPS

Kick Set
w/ fins, if you have them
6x50 kick, alternating 25 flutter kick w/ 25 dolphin kick
4x25 kick hard

Main Set
4 x (4x50, 100)
- 50s are all at steady pace
- Sets 1 and 3, swim the 100 as 50 moderately hard/50 hard
- Sets 2 and 4, swim the 100 as 50 hard/50 very hard
- 50s are on 30 sec rest, w/ extra 45 sec after the 50s and the 100

Cool Down
100 easy

Week of 4/7/08: Swim Workout 1

Warm Up
100 SPK

Drill Set
Use a pull buoy for the following set
4x25 scull
4x100 as
- fist swim 25
- quick catch 25
- pull with paddles 50
4x25 backstroke

Main Set
6x150 as
- 50 @ race pace
- 50 easy
- 50 @ race pace
w/ 15 sec rest

Cool Down
100 easy

(1900 total yards)

Week of 3/31/08: Bike Workout

Warm Up

5-10 minutes easy to moderate, gradually increasing intensity to a moderate level

4-5 20 second accelerations, resting 45-60 seconds in between

Main Set

5-10 x 5-minute intervals at race intensity (moderately hard to energetically hard)

Cool Down

5-10 minutes easy spin

Week of 3/31/08: Swim Workout 2

This workout focuses more on fast, hard intervals to develop lactate tolerance and clearance abilities.  Intensity should feel very hard, and your pace should be about 5% faster than race pace for these intervals.  During the main set, try to stay very aware of your kicking; after the first 25 or 50 of each set, you'll probably feel your kick increase to try and maintain your speed.  Keep the intensity of your kicking constant throughout each repetition!

Warm Up

100 SKIPS

Drill Set

4x100 50 drill/50 swim, use any combination of the following

- Quick catch

- Catch up

- Fist swim

- 3/4 catch up

Main Set

4x100 hard, 1:00 RI

2x50, focusing on form

3x100 hard, 1:30 RI

2x50, focusing on form

2x100 hard, :45 RI

Cool Down

100 easy