Friday March 25

Friday Bonus: Swimming Wizard

Be sure to check out http://swimmingwizard.blogspot.com/

This is a tremendous resource of swimming information for everyone to benefit from. Stop in and check out the workouts and articles. This is a top notch source of training tools for swimmers everywhere.

Thursday March 24

Warm up

1000

16x50 - 1:10 (2 swim, 2 kick)x4

Four rounds of:

1x200 - 3:20 moderate

3x50 - :50 maximum effort

EZ 100

20x25 - :30 choice

300 swim down

=4100 SCY

Wednesday March 23

Warm up

1000

8x100 - 1:40

8x75 - 1:15 (50 drill/25 fast)

1x400 pull

16x25 - :40 breathing 3,2,1,0 by 25s

Swim down

3200+ SCY

Tuesday March 22

Warm up

400 swim, 300 kick, 200 swim, 100 kick

12x75 - 6 on 1:20 kick/drill/swim, 6 on 1:10 swim

Two rounds of:

1x200 - 3:00 moderate

2x100 - 1:45 fast choice

1x200 - 3:00 moderate

4x50 - :50 fast choice

12x25 - :40 recovery, any way you like

Ladder:

400, 300, 200, 100 - 1:30 per 100, pull or swim

Swim down

=4800+ SCY

Monday March 21

Warm up

400 swim, 400 pull, 200 kick

16x50 - 1:00 four of each stroke

Four rounds of:

1x75 - 1:30 kick/drill/swim

1x100 - 1:45 IM

4x200 - 3:00 and 3:30 odd free, even IM

20x25 - :30 kick

1x800 long and smooth

=3800 SCY

Thursday March 17

HAPPY ST. PATRICK'S DAY

Warm up

1000

16x50 - 1:00 choice, every 4th fast

Three rounds of:

1x300 - 4:30 moderate

4x75 - 1:15 fast

24x25 - :40 alternating in groups of 4 (breathing 3,2,1,0 and moderate, underwater, moderate, fast)

Swim down

4200+ SCY