Swimming Workout of the Week - June 28, 2014

Getting swimmers out of their comfort zones this week.

WARMUP:  400 on your own

WARMUP SET: 100
Get the legs warmed up with 100 kick on your back, cycling through 3 dolphin kicks, 6-9 flutter kicks, and 3 breaststroke kicks

MAIN SET:  1650
4 X 100 freestyle pull, breathing every 5..4..3..2 by 25 (or breathing every 6..5..4..3 by 25); descend time on :4

3 X 50 kick with a kickboard and NO FINS!
Each length = 12.5 meters or yards of flutter kick + 12.5 m/y of breaststroke kick

4 X 100 freestyle with fins.  Count strokes on 1st length, then take 1 less stroke on each succeeding length in the 100.  Try to keep the same stroke-count pattern on each 100.  Descend #4.

3 X 50 kick with a kickboard and NO FINS!
Each length = 12.5 meters or yards of flutter kick + 12.5 m/y of breaststroke kick

4 X 100 freestyle (fins optional) with a stready 6-beat kick.  Descend time 1-4.

3 X 50 kick (fins optional).  Do not use a board. Each 50 is 25 dolphin kick on your back + 25 flutter kick on your back.

WARMDOWN:  200
200 lungbuster pull.  Breathe as much as you want on odd lengths, breathe every 3, then every 4, then every 5, then every 6 on the even lengths.