Water Workouts:
CHOOSE 2 for an Hour long Swim!
200 free
200 breast
4 100s streamline free/breast kick
8 50s drill/swim IM
16 25s sprint
4 75 kick dps stroke
300 warm down
200 free
200 breast
4 100s kick
6 75s drill, dps, swim on the 1:30
8 50s on the 1:00
4 25s pull IM on the :30
4 25s pull breast/free on the :30
300 warm down
200 free
200 kick 50 kick 50 silent kick
4 100s reverse IM kick, kick, dps, swim x2
4 100 reverse IM skull & drill x2 on 1:00
4 75s kick, pull, sprint on 1:30 x2
2 200s 100 kick, 100 pull x2
8 25s underwater w fins on the 30
400 warm down
500 free
200 kick & 200 pull x2 (breast pull was 7 strokes)
200 warm down
4 100s reverse IM
200 free
12 kicks, finish free & 25 underwater x6
3 kicks, finish breast & 25 pullout x6
4 50s reverse IM drill, swim x2
6 25s kick on 35
6 75s skull, swim, underwater
6 underwaters, 12 kicks, flip turn, pencil jump to free into wall, flip turn at wall
x8
100 warm down
200 free roughly
10 kicks off wall, flip turn, free back to wall then 25 underwater x10
25 underwater, 10 secs kick on wall, flip turn then drill 25 x6
25 sprints, half underwater/ half sprint x8
50 sprints no underwater, then 50 just underwater x4
Warm down 300
300, 4 lap underwater HR: 156
4 100s reverse IM: underwater, drill, dps, swim HR: 162
200 kick: 50 underwater kick, 50 stroke HR: 140
200 pull, 100 12.5 underwater, dps, 25 IM, 50 sprint x2 150, 174
8 underwater kicks, 12 kicks, flip turn, pencil jump off bottom free into wall, flip turn at wall
200 free
200 breast
4 100s streamline free/breast kick
8 50s drill/swim IM
16 25s sprint
4 75 kick dps stroke
300 warm down
200 free
200 breast
4 100s kick
6 75s drill, dps, swim on the 1:30
8 50s on the 1:00
4 25s pull IM on the :30
4 25s pull breast/free on the :30
300 warm down
200 free
200 kick 50 kick 50 silent kick
4 100s reverse IM kick, kick, dps, swim x2
4 100 reverse IM skull & drill x2 on 1:00
4 75s kick, pull, sprint on 1:30 x2
2 200s 100 kick, 100 pull x2
8 25s underwater w fins on the 30
400 warm down
500 free
200 kick & 200 pull x2 (breast pull was 7 strokes)
200 warm down
4 100s reverse IM
200 free
12 kicks, finish free & 25 underwater x6
3 kicks, finish breast & 25 pullout x6
4 50s reverse IM drill, swim x2
6 25s kick on 35
6 75s skull, swim, underwater
6 underwaters, 12 kicks, flip turn, pencil jump to free into wall, flip turn at wall
x8
100 warm down
200 free
10 kicks off wall, flip turn, free back to wall, flipturn then 25 underwater x10
25 underwater, 10 secs kick on wall, flip turn then drill 25 x6
25 sprints, half underwater/ half sprint x8
50 sprints no underwater, then 50 just underwater x4
Warm down 300
300, 4 lap underwater
4 100s reverse IM: underwater, drill, dps, swim
200 kick: 50 underwater kick, 50 stroke
200 pull, 100 12.5 underwater, dps, 25 IM, 50 sprint x2
8 underwater kicks, 12 kicks, flip turn, pencil jump off bottom free into wall, flip turn at wall
200 breast
4 100s streamline free/breast kick
8 50s drill/swim IM
16 25s sprint
4 75 kick dps stroke
300 warm down
200 free
200 breast
4 100s kick
6 75s drill, dps, swim on the 1:30
8 50s on the 1:00
4 25s pull IM on the :30
4 25s pull breast/free on the :30
300 warm down
200 free
200 kick 50 kick 50 silent kick
4 100s reverse IM kick, kick, dps, swim x2
4 100 reverse IM skull & drill x2 on 1:00
4 75s kick, pull, sprint on 1:30 x2
2 200s 100 kick, 100 pull x2
8 25s underwater w fins on the 30
400 warm down
500 free
200 kick & 200 pull x2 (breast pull was 7 strokes)
200 warm down
4 100s reverse IM
200 free
12 kicks, finish free & 25 underwater x6
3 kicks, finish breast & 25 pullout x6
4 50s reverse IM drill, swim x2
6 25s kick on 35
6 75s skull, swim, underwater
6 underwaters, 12 kicks, flip turn, pencil jump to free into wall, flip turn at wall
x8
100 warm down
200 free roughly
10 kicks off wall, flip turn, free back to wall then 25 underwater x10
25 underwater, 10 secs kick on wall, flip turn then drill 25 x6
25 sprints, half underwater/ half sprint x8
50 sprints no underwater, then 50 just underwater x4
Warm down 300
300, 4 lap underwater HR: 156
4 100s reverse IM: underwater, drill, dps, swim HR: 162
200 kick: 50 underwater kick, 50 stroke HR: 140
200 pull, 100 12.5 underwater, dps, 25 IM, 50 sprint x2 150, 174
8 underwater kicks, 12 kicks, flip turn, pencil jump off bottom free into wall, flip turn at wall
200 free
200 breast
4 100s streamline free/breast kick
8 50s drill/swim IM
16 25s sprint
4 75 kick dps stroke
300 warm down
200 free
200 breast
4 100s kick
6 75s drill, dps, swim on the 1:30
8 50s on the 1:00
4 25s pull IM on the :30
4 25s pull breast/free on the :30
300 warm down
200 free
200 kick 50 kick 50 silent kick
4 100s reverse IM kick, kick, dps, swim x2
4 100 reverse IM skull & drill x2 on 1:00
4 75s kick, pull, sprint on 1:30 x2
2 200s 100 kick, 100 pull x2
8 25s underwater w fins on the 30
400 warm down
500 free
200 kick & 200 pull x2 (breast pull was 7 strokes)
200 warm down
4 100s reverse IM
200 free
12 kicks, finish free & 25 underwater x6
3 kicks, finish breast & 25 pullout x6
4 50s reverse IM drill, swim x2
6 25s kick on 35
6 75s skull, swim, underwater
6 underwaters, 12 kicks, flip turn, pencil jump to free into wall, flip turn at wall
x8
100 warm down
200 free
10 kicks off wall, flip turn, free back to wall, flipturn then 25 underwater x10
25 underwater, 10 secs kick on wall, flip turn then drill 25 x6
25 sprints, half underwater/ half sprint x8
50 sprints no underwater, then 50 just underwater x4
Warm down 300
300, 4 lap underwater
4 100s reverse IM: underwater, drill, dps, swim
200 kick: 50 underwater kick, 50 stroke
200 pull, 100 12.5 underwater, dps, 25 IM, 50 sprint x2
8 underwater kicks, 12 kicks, flip turn, pencil jump off bottom free into wall, flip turn at wall