Sprint Day

These are getting easier. Yipee!

Warm Up:
100 Free
100 Back
100 Breast
50 Free
50 Back
50 Breast
500 Free at base pace
Main Set:
4x200 (base, medium, med-hard, hard) :30 rest b/tw
1:00 rest before next set
4x100 (increase intensity as last set) :15 sec rest b/t
1:00 rest before next set
4x50 (each rep increase intensity) :10 sec rest
1:00 before next set
4x25 (increasing intensity) :05 sec rest
Cool Down:
50 Breast
50 Back
100 Free Easy
Total Distance: 2600

Long Xmas Eve Set

Gotta earn that extra piece of pie, right?

Warm Up:
50 m free
50 m breast
50 m back
50 m free
Main:
Sprints (2x through)
2x50 fast (5 sec rest)
1x100 fast (10 sec rest)
repeat 2x
2000 m time trial
(break them up mentally in 500 m bits so 1st set easy, 2nd set medium, 3rd set med-hard, 4th set hard)
Sprints (same as beginning)
2x50 fast (5 sec rest)
1x100 fast (10 sec rest)
repeat 2x
Cool Down:
25 breast-25 back-25 free-25 breast-25 back-25 breast-25 free-25 breast
Total Distance: 3300 m!!!
(the farthest I've ever gone to date)

More Sprints--12 Workouts of X-mas

Coach is killing me with the Friday sprints!

Warm Up:
Fast 150 (free)
(Brrr! It's cold)
Swim to the first flag and do 3 somersaults. Swim back.
50 m free--take only 2 breaths entire time
500 m free (base)
Main Set:
4x300 sprint sets:
1. 3x50 (25 easy/25 fast); 1x150 fast
2. 3x50 (middle part fast); 1x150 fast
3. 3x50 (25 fast/25 easy); 1x150 fast
4. 3x50 (first and last part fast); 1x150 fast
Cool Down:
400 free easy
Total Meters: 2300 m

This was hard!!!

Time to Sprint!

Had fun today, swimming in the rain. Going fast makes going at base pace SO much easier!

Warm Up:
1. 150 free easy
2. 50 back
3. 300 free easy
(50 catch-up drill, 100 free, 50 catch up drill, 100 free)
4. 3x50 back
5. 300 free easy
(50 catch-up drill, 100 free, 50 catch up drill, 100 free)
6. 3x50 back
Main Set:
1. 50 (1st 25 hard/2nd 25 base)
Rest: Base + :10
100 sprint
Rest: Base + :30
2. 50 (middle 25 hard)
Rest: Base + :10
100 sprint
Rest: Base + :30
3. 50 (2nd 25 hard)
Rest: Base + :10
100 sprint
Rest: Base + :30
4. 50 (1st 12 hard/last 12 hard)
Rest: Base + :10
100 sprint
Rest: Base + :30
5. Swim 300
(50 breast, 50 back, 100 free, 50 breast, 50 back)
6. 4x150:
(50 all-out sprint
Rest: Base + :10
100 easy free
Rest: 30 seconds)
Repeat 4x
Total Meters: 2700

Back Focused Workout

2700 meters

Warm Up I:
easy free 300
Warm Up II:
2xladder
50-100-150-200
1st time free
2nd time--alternate stroke 50-kick 50 all thru (50 stroke; 100 (50 stroke/50 kick); 150 (50 stroke/50 kick/50 stroke); 200 (50 stroke; 50 kick; 50 stroke; 50 kick))
10 sec rest b/tw each distance
main set:
4x through
1. 100 (50 side/side kick back; 50 2 arm drill back) (:30 base)
2. 50 back (:10 base)
3. 200 free