8/11/2019 Workout 5.12.2014

1/8

Warm-up:

Starts w/ 50 Swim

400 Swim/IM Kick/IM Pull/Choice

/450

Main Set (Focus: Kick Development/Timing):2x100 Kick Arounds (Stomach, left side, right side, back kicks each length alt)

/200

8x100 Drill 50, Swim 50

Drill 1Kick as long as you can until you need to breathe, then swim rest

Drill 26 Kick Switch

Drill 32 Stroke Coast

Drill 4Big Splash Kick and stroke

1x200 Free

Focusing on kick

/1000

4x50 Breaststroke Kick

Breathe every kick (As if you were doing the whole stroke)

Focus on the push, Feel the water being push behind you and propelling you forward

/200

4x100 50 Kick, Kick, Stroke, 50 Swim

Make sure you get to that streamline before you kick again /400

1x200 BreastFocusing on Stroke/Kick Timing

/200

Cool Down

5 Minute Swim EZ

/?

Total A: 2650+ yards

8/11/2019 Workout 5.12.2014

2/8

Warm-up:

Starts w/ 50 Swim

400 Swim/IM Kick/IM Pull/Choice

/450

Main Set (Focus: Kick Development/Timing):2x100 Kick Arounds (Stomach, left side, right side, back kicks each length alt)

/200

8x100 Drill 50, Swim 50

Drill 1Kick as long as you can until you need to breathe, then swim rest

Drill 26 Kick Switch

Drill 32 Stroke Coast

Drill 4Big Splash Kick and stroke

1x200 Free

Focusing on kick

/1000

4x50 Breaststroke Kick

Breathe every kick (As if you were doing the whole stroke)

Focus on the push, Feel the water being push behind you and propelling you forward

/200

4x100 50 Kick, Kick, Stroke, 50 Swim

Make sure you get to that streamline before you kick again /400

1x200 BreastFocusing on Stroke/Kick Timing

/200

Cool Down

5 Minute Swim EZ

/?

Total A: 2650+ yards

8/11/2019 Workout 5.12.2014

3/8

Warm-up:

Starts w/ 50 Swim

300 Swim/IM Kick/IM Pull/Choice

/350

Main Set (Focus: Kick Development/Timing):2x100 Kick Arounds (Stomach, left side, right side, back kicks each length alt)

/200

4x100 Drill 50, Swim 50

Drill 1Kick as long as you can until you need to breathe, then swim rest

Drill 26 Kick Switch

Drill 32 Stroke Coast

Drill 4Big Splash Kick and stroke

1x150 Free

Focusing on kick

/550

4x50 Breaststroke Kick

Breathe every kick (As if you were doing the whole stroke)

Focus on the push, Feel the water being push behind you and propelling you forward

/200

3x100 50 Kick, Kick, Stroke, 50 Swim

Make sure you get to that streamline before you kick again /300

1x150 BreastFocusing on Stroke/Kick Timing

/150

Cool Down

5 Minute Swim EZ

/?

Total B: 1750+ yards

8/11/2019 Workout 5.12.2014

4/8

Warm-up:

Starts w/ 50 Swim

300 Swim/IM Kick/IM Pull/Choice

/350

Main Set (Focus: Kick Development/Timing):2x100 Kick Arounds (Stomach, left side, right side, back kicks each length alt)

/200

4x100 Drill 50, Swim 50

Drill 1Kick as long as you can until you need to breathe, then swim rest

Drill 26 Kick Switch

Drill 32 Stroke Coast

Drill 4Big Splash Kick and stroke

1x150 Free

Focusing on kick

/550

4x50 Breaststroke Kick

Breathe every kick (As if you were doing the whole stroke)

Focus on the push, Feel the water being push behind you and propelling you forward

/200

3x100 50 Kick, Kick, Stroke, 50 Swim

Make sure you get to that streamline before you kick again /300

1x150 BreastFocusing on Stroke/Kick Timing

/150

Cool Down

5 Minute Swim EZ

/?

Total B: 1750+ yards

8/11/2019 Workout 5.12.2014

5/8

Warm-up:

Starts w/ 50 Swim

200 Swim/IM Kick/IM Pull/Choice

/250

Main Set (Focus: Kick Development/Timing):2x100 Kick Arounds (Stomach, left side, right side, back kicks each length alt)

/200

4x50 Drill 25, Swim 25

Drill 1Kick as long as you can until you need to breathe, then swim rest

Drill 26 Kick Switch

Drill 32 Stroke Coast

Drill 4Big Splash Kick and stroke

1x100 Free

Focusing on kick/300

4x50 Breaststroke Kick

Breathe every kick (As if you were doing the whole stroke)

Focus on the push, Feel the water being push behind you and propelling you forward

/200

2x100 50 Kick, Kick, Stroke, 50 Swim

Make sure you get to that streamline before you kick again /200

1x100 BreastFocusing on Stroke/Kick Timing

/100

Cool Down

5 Minute Swim EZ

/?

Total C: 1250+ yards

8/11/2019 Workout 5.12.2014

6/8

8/11/2019 Workout 5.12.2014

7/8

Warm Up:

Starts w/ 50 Swim

200 Swim/F-B Kick/F-B Pull/Choice

/250

Main Set:

8x25 FreeRI :30

Are you rotating enough to breathe?

Try and keep the time the same each time

/200

4x50 Drill 25, Swim 25 w/ Kick Board

Drill 1Kick as long as you can until you need to breathe, then breathe

Drill 26 Kick Switch

Drill 32 Stroke Coast

Drill 4

Big Splash Kick and stroke

1x75 FreeFocusing on kick

/275

4x50 Breaststroke Kick w/ Kick Board

Breathe every kick (As if you were doing the whole stroke)

Focus on the push, Feel the water being push behind you and propelling you forward

/200

2x50 25 Kick, Kick, Stroke, 50 Swim

/1001x75 BreastFocusing on Stroke/Kick Timing

/75

Cool Down:

5 Minute Swim EZ

/?

Total N: 1100+ yards

8/11/2019 Workout 5.12.2014

8/8

Warm Up:

Starts w/ 50 Swim

200 Swim/F-B Kick/F-B Pull/Choice

/250

Main Set:

8x25 FreeRI :30

Are you rotating enough to breathe?

Try and keep the time the same each time

/200

4x50 Drill 25, Swim 25 w/ Kick Board

Drill 1Kick as long as you can until you need to breathe, then breathe

Drill 26 Kick Switch

Drill 32 Stroke Coast

Drill 4

Big Splash Kick and stroke

1x75 FreeFocusing on kick

/275

4x50 Breaststroke Kick w/ Kick Board

Breathe every kick (As if you were doing the whole stroke)

Focus on the push, Feel the water being push behind you and propelling you forward

/200

2x50 25 Kick, Kick, Stroke, 50 Swim

/1001x75 BreastFocusing on Stroke/Kick Timing

/75

Cool Down:

5 Minute Swim EZ

/?

Total N: 1100+ yards