Swimming Workout of the Week - August 28, 2014

All-Strokes workout this week that keeps everyone on the same sendoff.   Where will you shine the most?

MAIN SET:  2500 (written for yards)
Fins are optional throughout.  All butterfly lengths are “fly,” which means you can drill them or swim just a few perfect strokes of fly, then switch to freestyle.  After each of the IMs, have the team regroup so that everyone can start the 50s together.  If your lane finishes the IM quickly, do an easy 50 or 100 until everyone is finished.  For the 50s and 25s, choose sendoffs/turnarounds that everyone can make.

1 X 400 IM; steady effort; on each 100, do 25 of kick in appropriate stroke

4 X 50 “Fly” on 1:10 (or a sendoff/turnaround everyone can make)

4 X 25 Fly on :40

50 easy recovery

1 X 300 IM; steady effort; on each 75, include a 25 of kick in appropriate stroke

4 X 50 backstroke on 1:10

4 X 25 backstroke on :35

1 X 200 IM

4 X 50 breaststroke on 1:10

4 X 25 breaststroke on :40

100 easy recovery

1 X 100 IM; strong effort from the blocks for time!  Go in heats if there are a lot of swimmers.

50 easy recovery

4 X 50 free on 1:00

12 X 25 free on :35
Odd 25s:  easy freestyle, breathe every 3, 4, or 5
Even 25s:  build