West Side Swim Club » Today’s Workout

Workout for 7/30/10

coach nate — Fri, 30 Jul 2010 15:41:03 +0000

WU-
3x{
4 x 100 – 1:35 – 50 free pace/25 free breathing every 1 stroke/25 Tarzan
2 x 25 – extended dog paddle – :05r
1 x 50 – perfect fast – extended streamline off first wall – :50

Set 1-
fins on
3x{
1 x 25 – uh20 fly kick on back – :25
1 x 50 fly with flipturn – :50
1 x 75 free sprint – 1:10
after 3rd round do a 200 kick sprint on 3:00
take fins off
do a 300 all out max
take 1:00 rest
do 3 more times through

5,300 Yards

Workout for 7/29/10

coach nate — Thu, 29 Jul 2010 15:34:24 +0000

WU-
1 x 1200 – flag turns – BP of 3/5 by 50

Set 1-
2x{
1 x 400 pull – p+B – :10r
1 x 150 – from midpool – 2:15
1 x 100 – from midpool – 1:30
1 x 50 – from midpool – :45

Set 2-
fins on
4x{
4 x 50 – :45 – #4 flip at end and go afap uh20
2 x 25 – :25 – sprint fly
after this has been done 4x
do 1 x 250 w/buoy and paddles on (fins still on) – all out sprint

4x{
4 x 50 – :45 – #4 flip at end and go afap uh20
2 x 25 – :25 – sprint fly
after this has been done 4x
do 1 x 250 w/buoy and paddles on (fins still on) – all out sprint

5,850 Yards

Workout for 7/27/10

coach nate — Tue, 27 Jul 2010 15:30:40 +0000

WU-
1 x 1000 PS – 25 drill choice/50 free/50 drill choice/25 free for 900 and then the last 100 is sprint – :30r
1 x 500 PS – 25 drill choice/50 free/50 drill choice/25 free for 450 and then the last 50 is sprint

Set 1-
fins on
4x{
12 x 25 – 25 uh20 fly kick on back/25 free sprint – :25
5 x 100 descend – 1:30

Set 2-
fins off
1 x 200 ez
paddles on
3x{
6 x 75 descend – 1:15

Set 3-
1 x 300 ez

6,550 Yards

Workout for 7/26/10

coach nate — Mon, 26 Jul 2010 15:27:53 +0000

WU/Set 1-
4x{
8 x 25 – :25
8 x 50 – :45
8 x 25 – :25
8 x 100 – 1:25

Round 1 – 25′s are fly/50′s are back/25′s are breast/100′s are free
Round 2 – 25′s are back/50′s are breast/25′s are free/100′s are fly
Round 3 – 25′s are breast/50′s are free/25′s are fly/100′s are back
Round 4 – 25′s are free/50′s are fly/25′s are back/100′s are breast

6,400 Yards

Workout for 7/22/10

coach nate — Thu, 22 Jul 2010 14:45:52 +0000

WU-
6 x 150 – 2:10 – 50 FT/50 Free/50 CNF

Set 1-
5x{
1 x 500 – 6:40
1 x 400 – 5:25 – fast – buoy only
Rd 1 500 – 450 at 80%/50 sprint
Rd 2 500 – 350 at 80%/50 sprint/50 @ 80%/50 sprint
Rd 3 500 – 250 at 80%/50 sprint/50 @ 80%/50 sprint/50 @ 80%/50 sprint
Rd 4 500 – 150 at 80%/50 sprint/50 @ 80%/50 sprint/50 @ 80%/50 sprint/50 @ 80%/50 sprint
Rd 5 500 – 50 at 80%/50 sprint/50 @ 80%/50 sprint/50 @ 80%/50 sprint/50 @ 80%/50 sprint/50 @ 80%/50 sprint

5,400 Yards

Workout for 7/21/10

coach nate — Wed, 21 Jul 2010 14:40:24 +0000

WU-
1 x 1200 – 75 ez/75 drill/75 build

Set 1-
3 x 100 – 1:20 – breathing 4/5/6 by 100
1 x 200 – fast – :10r
4 x 100 – 1:20 – breathing 4/5/6/7 by 100
1 x 300 – 200 fast/:05r/100 sprint – :10r
5 x 100 – 1:20 – breathing 4/5/6/7/6 by 100
1 x 400 – 200 fast/:10r/200 sprint

Set 2-
10x{
2 x 50 – cumulatively on 1:30 – 1st 50 is CNF/2nd 50 is fly sprint – take your rest where you want it but start each pair of 50′s on the 1:30

Set 3-
Repeat Set 1 but with paddles

6,400 Yards

Workout for 7/20/10

coach ellen — Tue, 20 Jul 2010 12:59:48 +0000

WU:
6 x 150 snake swim w/ aussie turns & uh20 swim from lane 6 to 1 on :10 rest

Set 1:
8 x dirt track w/ fins
1 x reel ‘em in (1 swimmer at each end of lane. start at same time and catch the other swimmer.)

Set 2:
2x
1 x 25 fly :30
2 x 25 choice :30
3 x 25 back :30
4 x 25 choice :30
5 x 25 breast :30
6 x 25 free :30

6 x 400 on 5:40
make ‘em = :15 extra rest
don’t make ‘em = no rest

~4,645/5,945 yards

Workout for 7/19/10

coach ellen — Mon, 19 Jul 2010 12:21:47 +0000

WU:
3 x 300 (200 fr/100 IM) on :10 rest
3x
3 x 100 desc by round on 1:35

Set 1:
2x
4 x 150 free on 2:10
2 x 100 kick fast :05 rest
4 x 50 drill 1:00
2 x 200 (100 max/100 perfect) 3:10
8 x 50 back on :55
25 6dk’s off wall and sprint back/25 4dk’s off wall 4 full back stroke cyles then free to wall

5,000 yards

Workout for 7/16/10

coach ellen — Fri, 16 Jul 2010 13:28:07 +0000

WU:
24 x 25 on :30
odds – BA w/ 6dk’s off wall
evens – FR w/ 6dk’s off wall
1 x 600 pull neg split – 1st 300 w/ p+b, 2nd 300 w/ buoy only
12 x 50 on :50 breathing 3/5/3/7 by 50
1 x 600 pull w/ p+b desc by 200
6 x 100 sprint 1:30
1 x 600 pull neg split – 1st 300 w/ p+b, 2nd 300 w/ paddles only
2 x 300 fast on 4:10
1 x 600 pull w/ p+b breathing every 5

Set 1:
3 x 600 fast on 9:30/9:15/9:00

6,600 yards

Workout for 7/15/10

coach ellen — Thu, 15 Jul 2010 13:36:43 +0000

WU:
4x
12 x 50 on :55
#1 – RA
#2 – LA
#3 – full stroke
Rounds 1,3 – free
Rounds 2,4 – fly

Set 1:
2x
12 x 100

Round 1 – 3 on 1:35, 3 on 1:30, 3 on 1:35, 3 on 1:25 holding same pace throughout
Round 2 – Desc 1-6 on 1:30, desc 7-12 on 1:25

1 x 200 ez

5,000 yards