Day 1 |
400 free
300 IM kds
200 kick
100 Zen
3x300 Pull 4:30
4x225 IM slide 3:20
4x75 kick 1:15
4x15 power sprints
1x300 Fr 4:00/4:30
6x50 IMO no fr 1:00
2x200 Fr 2:30/2:45
4x100 IM 1:20/1:30
3x150 Fr 1:45/2:10
2x200 IM 2:45/3:10
4x100 Fr 1:10/1:20
1x300 IM 4:15/5:00
400 Warm Down |
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Day 2 |
400 fr
400 IM skds
400 scull/swim/dps/build
200 kick
3x200 fr 3:00
4x125 IM slide 2:00
8x50 min/max 1:00
2x15 power sprints
Repeat
12x50 1:30 breakthrough
200 ez
8x50 1:30 breakthrough
200 ez
6x50 1:30 breakthrough kick with fins
200 ez |
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Day 3 |
1st day – 1*25 underwater :30
2nd day – 2*50 scull/swim 1:00
3rd Day – 1*75 NO free 1:15
4th day – 4*25 fly :25
5th day – 25 pull on the rope :40
6th day – 200 lungbuster 3:15
7th day – 4x25 back :25
8th day – 100 B.C. 7,9, 11,13 1:30
9th day – 200 ghost turns 3:00
10th Day – 4x25 breast :30
11th day – 50 underwater 1:30
12th day - 4x25 free :20 |
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Misc. Dryland Workout |
• Frolick
o Jog
o Skip
o High skip and reach
o Skip and grab
o Low slide
o High slide
o Leg up behind
o Frog jumps
o Butt kicks
o Fast knees
• Circuit – 1 min on 20 secs. rotate
1. Pushups
2. Abs
3. pull ups
4. single arm pull
5. double arm pull
6. tricepts
7. chest pass
8. overhead throw
9. jump and shoot
10. squat chest throw
11. lunges
12. reverse lunges
13. knee ups
14. jump rope
15. wall sit
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Day 4 |
800 Choice
2*200 kick 1/2 is on your back 3:45
4*50 d/s Fist Drill 1:00
2*200 swim 1/2 is on your back 3:00
4*50 d/s chicken wing 1:00
2*200 kick 1/2 is on your back 3:45
6*100 IM "suicide runs"
After 1st 25 - 20 pushups
after 2nd 25 - 20 squats
after 3rd 25 - 10 rocky abs
6*50 min/max 1:00 1-3 fr, 4-6 stroke
500 pull 10 sec. rest
5x100 1:20/1:30
400 pull
4x100 1:15/1:25
300 pull
3x100 1:10/1:20
200 pull
2x100 1:05/1:15
100 pull
1x100 off the blocks race
300 warm down
6600 yards |
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