9/16/11 - Friday Workout

Two workouts posted today: 1 advanced "aerobic" workout and 1 "good technique" set.

Workout #1 (Advanced "Aerobic") - 3000 yards

Warmup (650)

250 (100free/50kick/100 non-free)

2x100 Kick

8x25 : #1-4 Build --- #5-8 Work a breakout (4 fast strokes then ez)

Prep Set. 1 (1200)

2x through (:20R between all)

2x150 Kick (Negative Split both 150s)

2x100 Swim (Distance Per Stroke - DPS - focus)

2x50 Pull (Full rotation - over rotate)

Main Set (1000)

2x200 Free on :10R (#2 much stronger than #1)

4x25 w/pull buoy on --- All FAST on :30R inbetween

---:1 min rest---

2x200 Free on :05R (#2 much stronger than #1)

4x25 no equipment --- All FAST on :30R inbetween

Warmdown

150 Eazy

Workout #2 (Technique Focus) - 1850 yards

Warmup (650)

250 (100free/50kick/100 non-free)

2x100 Kick

8x25 : #1-4 Build --- #5-8 Work a breakout (4 fast strokes then ez)

Prep Set. 1 (600)

(:20R between all)

2x150 Kick (Negative Split both 150s)

2x100 Swim (Distance Per Stroke - DPS - focus)

2x50 Pull (Full rotation - over rotate)

Main Set (400)

4x25 Slow and Easy - Think about hand entry

100 Easy swim

4x25 Slow and Easy - Think about high elbow

100 Easy swim

Warmdown

200 Eazy (Focus on elbows, hand entry, rotation and walls)