August 2017

August Workouts

Practice #1=3,500

Warm: 200 Swim, 200 Kick, 200 Pull
Drill: 8 x 50
Main:  4x through:
1 x 100 on 2:00
1 x 100 on 1:45
1 x 100 on 1:30
2 x 500 descend w/:45 second rest
Cool: 300 breast/back

 

 

Practice #2 = 3,000

Warm: 200 choice
Drill:
4 x 75 Kick/Drill/Swim Free on 1:45
2 x 200 build free on 3:45

Main:
4 x 75  Kick on 2:00
3 x 150 IM (no fly) on 2:40
4 x 75  3/5/7 breathing on 1:30
4 x 100 Descend on 1:45
4 x 75 stroke choice on 1:45
6 x 50 kick on 1:20

Cool: 200 choice

 

 

 

 

Practice #3

Warm: 200 swim, 200 kick,200 pull

Drill: 2 x [ 1 x 200 on 4:00, 2 x 100 on 2:00, 4 x 50 on 1:00] 100 easy choice

Main: 2 x [ 1 x 50 fly on 1:30

1 x 100 IM kick

1 x 50 back on 1:30

1 x 100 IM drill

1 x 50 breast on 1:30

1 x 100 IM swim

Cool: 200 choice

=3,000

Practice #1

 

Warm: 400 swim, every 4<sup>th</sup> length non-free

Drill: 6 x 50 Breaststroke drill (1 pull + 3 kicks)

Main: 12 x 25 fast on :30 (bust off the wall to mid-point, then easy remainder of length)

5 x 100 flag to flag sprints

Cool: 200 pull

 

=1,700

Practice #2

*Fins*

 

Warm: 100 Free,100 IM ,100 Kick, 100 Pull

Main: 2 x 200 @ 3:00

12 x 100 [50 RACE PACE + :15 seconds rest,50 EZ]

4 x 200 as follows:

 

1st 200 have FIN on RIGHT Foot ONLY

2nd 200 have FIN on LEFT Foot ONLY

3rd 200 NO FIN

4th 200 Both FIN

Cool: 200 Choice

=3,000

 

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Practice #3

 

Warm: 300 swim, 200 kick

Drill: 5 x 100 Pull focus on power

Main: Descending 50s free (adjust times according to your ability)

4 sets of 4

1-4 on 1:00

5-8 on :55

8-12 on :50

13-16 on :45

Cool: 200 easy kick

 

=2,000