10 min warm up
4x50 @ :40
100 easy
4x50 @ :45
100 easy
4x50 @ :40
100 easy
500 @ 7:05
400 @ 7:05
300 pull
400 @ 7:05
500 @ 7:05
100 easy
6x50 catch up @ :50
300 kick
100 easy
Friday, May 25, 2012
Friday, May 18, 2012
Thursday, May 17, 2012
Thursday 5/17
warm up
200 pace
4x100 fast
6x50 - 25 swim/25 kick
x2
3x300 pull/build
12x25 breakouts/drill
swim easy
200 pace
4x100 fast
6x50 - 25 swim/25 kick
x2
3x300 pull/build
12x25 breakouts/drill
swim easy
Wednesday, May 16, 2012
Tuesday and Wednesday 5/15 and 5/16
warm up
12-16x50 - 25 drill/25 swim @ 1:00
100 free @ 1:25
100 IM @ 1:55
100 pull @ 1:25
100 non free @ 1:55
12-16x50 - 25 kick/25 swim @ 1:00
swim easy
12-16x50 - 25 drill/25 swim @ 1:00
100 free @ 1:25
100 IM @ 1:55
100 pull @ 1:25
100 non free @ 1:55
12-16x50 - 25 kick/25 swim @ 1:00
swim easy
Monday, May 14, 2012
Monday 5/14/12
warm up
10x25 paddles @ :30
2x250 swim, negative split @ 4:00
5x100 @ 1:25
10x75 - 50 sprint/25 recovery @ 1:25
10x25 paddles @ :30
6x100 kick @ 2:00
12x25 drill @ :30
200 with break outs
300 buoy easy
10x25 paddles @ :30
2x250 swim, negative split @ 4:00
5x100 @ 1:25
10x75 - 50 sprint/25 recovery @ 1:25
10x25 paddles @ :30
6x100 kick @ 2:00
12x25 drill @ :30
200 with break outs
300 buoy easy
Saturday, May 12, 2012
Monica's Swim Clinic
5/20/12 Sunday Freestyle Clinic
12:30-1:30 more advanced swimmers ( 1:40 base swimmer/100 meter freestyle)
1:30 2:30 beginner swimmer
5/27/12 Sunday Non Freestyle Swim Clinic (butterfly, backstroke, and Breastroke)
12:30-1:30 More advanced swimmer
1:30-2:30 Beginner swimmer
Members are 25$
Non Members are 35&
Limit 12 swimmers per session
Sign up by emailing Erin, ehansel@wellbridge.com
Saturday May 12
warm up
10x75 - 25 kick, 25 pull, 25 swim @ :10 rest
20x100
1 fast @ 1:25
2 fast @ 2:00
3 75 fast 25 easy @ 2:00
4 25 fast 75 easy @ 2:00
600 pull - build each 300
12x25 odds drill, evens backstroke @ :30
easy
10x75 - 25 kick, 25 pull, 25 swim @ :10 rest
20x100
1 fast @ 1:25
2 fast @ 2:00
3 75 fast 25 easy @ 2:00
4 25 fast 75 easy @ 2:00
600 pull - build each 300
12x25 odds drill, evens backstroke @ :30
easy
Friday, May 11, 2012
Friday 5/11
warm up
3x200 pull @ 2:50
3x100 fast @ 1:25
rest :30
800 pace (1:25 base)
3x100 fast @ 1:25
3x200 pull @ 2:50
100 easy
600 kick - 25 fast/25 easy
6x150 - floating fast 50
swim easy
3x200 pull @ 2:50
3x100 fast @ 1:25
rest :30
800 pace (1:25 base)
3x100 fast @ 1:25
3x200 pull @ 2:50
100 easy
600 kick - 25 fast/25 easy
6x150 - floating fast 50
swim easy
Wednesday, May 9, 2012
Wednesday 5/9
warm up
8x50 - 25 kick/25 swim @ :10 rest
8x25 IM order @ :30
4x100 free @ 1:35
8x25 IM @ :30
4x100 free @ 1:30
8x25 IM
4x100 free @ 1:25
4x200 pull @ 2:45
12x25 drill @ :30
8x50 - 25 kick/25 swim @ :10 rest
cool down
8x50 - 25 kick/25 swim @ :10 rest
8x25 IM order @ :30
4x100 free @ 1:35
8x25 IM @ :30
4x100 free @ 1:30
8x25 IM
4x100 free @ 1:25
4x200 pull @ 2:45
12x25 drill @ :30
8x50 - 25 kick/25 swim @ :10 rest
cool down
Friday, May 4, 2012
May the 4th be with you!
warm up
12x50 @ :10 rest
odds kick
evens build swim
2x5 min swims at 70%
3x3 min swims at 80%
4x2 min swims at 90%
* 1 min rest between everything *
8x100 pull @ 1:30
warm down
12x50 @ :10 rest
odds kick
evens build swim
2x5 min swims at 70%
3x3 min swims at 80%
4x2 min swims at 90%
* 1 min rest between everything *
8x100 pull @ 1:30
warm down
Wednesday & Thursday 5/2 & 5/3
main set
18x100
sprint free @ 1:30, must be under 1:20
100 with foot band @ 1:50
100 IM @ 1:50
18x100
sprint free @ 1:30, must be under 1:20
100 with foot band @ 1:50
100 IM @ 1:50
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