Work Outs Sept13 - Sept 18

Week 2 – Sunday, September 13th 2009 As we start to move into more distance remember that you are the one who knows your body the best so, if you need to slow down or speed up do what is best for you. It is also important to remember that you still get an excellent workout in shorter distances and in less time. For example, you can change the 12 x 100 freestyle set in Friday’s practice below to 3 x 100 on each pace time (9 100’s total), or even 2 x 100 on each pace time (6 100’s total) if you are really strapped for time, or have sensitive shoulders that can only take so much freestyle. You will notice that there are pace times this week. There are 3 pace times for each set. If you think the times are too tough, please add the same interval to the slowest pace time until you find a pace that suits your abilities. For example, if the pace times provided for a set are 2:15, 2:30 and 2:45, feel free to go on 3:00 or 3:15 if one of these suits you best. Or, for the even more adventurous, if you find the pace times too easy, take off the same interval. So for the example above, you can attempt to go on 2:00 or 1:45. If pace times aren’t for you, there will always be a rest interval for each set. So, the choice is entirely yours. Happy swimming!

Sunday, September 13th 2009 (90 min) Warm Up 5min – stretch Pre-Set – easy – focus on technique (800) •

100 swim,100 pull, 100 kick

Main Set (2200) • 2 x the following, freestyle: ○ 100 kick on 2:10, 2:20 or 2:30 (or 15 sec. rest), recommended to do this with no board, as going directly to pull from kicking with a board is hard on shoulders. ○ 200 pull on 3:15, 3:30 or 3:45 (or 30 sec. rest) ○ 300 swim on 5:00, 5:30 or 6:00 (or 45 sec. rest) • 4 x 50 free as follows: 25 6 kick glide, 25 catch-up with 10 sec. rest between 50’s ○ purpose of this small drill set following longer freestyle set is to relax and stretch out the muscles that were just put through some stress, and to get the feel of a smooth, long stroke back. • 200 swim non-free • 8 x 50 kick on 1:10, 1:20 or 1:30 (or 10 sec. rest), boards are optional • 8 x 25 swim, odds easy, evens hard on :35, :40 or :45 (or 15 sec. rest) Cool Down 100 EZ Total: 3100 +warm up

Wednesday, September 16th 2009 (60min) Warm Up 5min – on deck stretch Pre-Set – easy – focus on technique (200) 100 swim, 25 scull (on your belly), 50 kick, 25 scull (on your back) Main Set (1600) 8 x this set of this set - 50 swim, 50 kick, 50 swim In this order – Free, Free, Breast, Free, Back, Free, Fly Free • 16 x 25 odds freestyle, evens choice on :40, :45, or :50 (or 10 sec. rest) Cool Down (200) 200 EZ Total: 2700 + warm up

Friday, September 18th 2009 (90min) Warm Up 5min – stretch

Pre-Set – easy – focus on technique (900) • 2 x {50 swim, 50 kick, 50 swim, 50 pull, 50 swim, 50 drill} • 6 x 50 freestyle drill, 15 sec. rest. Your choice of drill, MainSet (2000) • 12 x 100 freestyle ○ 4 on 1:50, 2:00 or 2:10 ○ 4 on 1:45, 1:55 or 2:05 ○ 4 on 1:40, 1:50 or 2:00

or 20 sec. rest or 15 sec. rest or 10 sec. rest

• 200 swim easy non- free • 4 x this set 75 medium speed, 50 build speed, 25 hard, 30-40 sec. rest Cool Down (100) 100 EZ

Total: 3000 + warm up