Wed/Thurs. Aug. 12/13

W.U.
300 swim
200 pull
100 drill - choice

K.Set (no board)
3 x 150 on :20R
as: 25 R side, 25 L side
50 swim
50 back kick

M.S.
2 x 700 broken
as: 4 x 25 drill (6k layout/armpit touch) on :10R
6 x 50 ez pull on :15R
300 swim - long and easy on :30R

150 ez
(2600m)

Mon/Tues Aug. 10/11

W.U.
400 SKPS
4 x 25 build to fast

M.S.
2 x 1000 broken
#1: 100 Fast on :20R
200 (-) split on :30R
300 pull on :30R
400 Fast on :30R

#2: 400 pull on :30R
300 Fast on :30R
200 (-) split on :30R
100 Fast

200 ez
(2600m)

Wed/Thurs and Fri/Sat workouts

Apologies for not posting this yesterday, both lisa and i forgot... from now on we;ll post three workouts at the start of every week so this does not happen again.

For the month we are doing one distance set, one fast/speed set and one recovery/drill set, if you are not racing or just want to maintain fitness then try doing half the main set for the distance workout if you feel it's too much, or bring your effort level down to 80-90 percent on the fast intervals...

Wed/Thurs
WU:
5x100
swim, pull, kick, swim, pull

stroke set:
30sec between sets

4x75 :15 sec
25back kick/25back stroke/25swim
4x75 :15 sec
506kick layout/25 swim
4x75 :15sec
descend 1-4
4x75 :15 sec
pull

main set:
3x200m :30sec
1. 1006kick layout/100swim
2. 200 neg split
3. 200pull

cooldown:
200m choice


Friday/Saturday:

WU:
300swim
100kick
200pull
4x75- 25fast/25DPS/25fast

Main Set:
-descend your pace as the intervals get shorter
-if you are doing ironman this is a good set to go through twice, pull the second set if you have too...

500m :1min
400m :45sec
300m :30sec
200m :20sec
100m

C/D:
2x50back/50free

Mon. Aug. 3/Tues. Aug. 4

W.U.
500 SPKDS

K.Set
3 x 150 on :15R
odd: 50 swim/100 kick
even: 100 swim/50 kick

M.S.
10 x 100 on 1:45/2:00/2:15
2 @ start speed, 8 @ mid race pace

5 x 100 on 1:45/2:00/2:15
2 @ start speed, 3 @ mid race pace

150 ez
(2600m)

friday-july 31st

WU:
300swim 200pull 100kick

drill set:
2x100-6kick layout :15 sec
2x100-catchup :15 sec

Main Set:
All pull done as build to solid pace and hold, recover on 100m-swims (mainly muscular)

150pull :30sec
100 swim- easy build :15 sec
200pull :30 sec
100swim-easy build
250pull :30sec
100swim- easy build
200pull :30 sec
100swim- easy build
150 pull: 30 sec

Cool down:
200swim- no free

june 27th/28th

apologies for not updating last week, lisa and i will be posting three workouts a week in august even though there will not be any coached training.

Monday/Tuesday:

warmup:
200 swim
150 kick
100 pull
50 drill fist

stroke set:
8x50 :15 sec
odd- 6kick layout
even- 25dps/25 fast turnover


main set:
5x300
1. pull :30sec
2. 3x100 kick (25 hard/25 easy) :15sec
3. drill/swim (50 fist/50 fingertip/50swim) :30sec
4. pull :30 sec
5. 4x75 IM :15 sec

cooldown:
200pull, 100 swim

Wed. July 15/Thurs. July 16

W.U.
200 swim, 150 pull, 100 kick, 100 swim

Drill set:
8 x 75 on :15R
odd: 25 FTD/25 fist/25 swim
even: 50 catch-up/25 swim

M.S.
200 swim (-) split, on :30R
8 x 25 fast/ez on :10R
200 swim (-) split, on :30R
4 x 50 as 25 fast/25 ez on :15R
200 pull on :30R
2 x 100 (-) split on :20R

200 ez
(total: 2550m)