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)