Day #1 - 1000 meter workout.
300 m warmup varied strokes no complete breaststroke, arms only. No devices such as paddles, floats, fins, or kick boards.
500 m swimming, today all crawl
4 x 25 in 16 sec. on 30
3 x 50 in 44 sec. on 1:30
2 x 75 in ? no longer watching the clock on 2 min.
1 x100 holding form. Am I ever out of shape.
200 m very sloppy swim. Contact George
Day #2 - 1000 meter workout
200 Warm up 2 x 100, 25 Free, 25 Kick, 25 Arms only, 25 free, 10 sec rest
1 x 200 Free 20 sec rest
2 x 100 Free 20 sec rest
3 x 50 Free 20s rest
250 Cooldown
Day #3 - 1000 meter workout
300m Warm up 100m Crawl, 50m Catch up crawl, 50m Breast using dolphin kick, 50m Scull & flutter kick on the back, 50m Crawl.
500m Workout,
20 x 25m on 30 seconds, first 5 fly, next 15 crawl
200m cool down loosen up.
Day #4 - 1000 meter workout
250 warm up front crawl bilateral breathing.
500 meter work out
10 x 50m crawl on 60 seconds
250 cool down very loose.
Day #5 - 1000 meter Workout
Swim Fin Workout
WU with fins 150m Crawl and 50m crawl kick
500m with fins Crawl 6 x 100 on 1:50 descending times
200m Crawl cool down no fins
Day #6 1000m Paddels only
WU 200 increasing to 75% speed
6 x 100 with 30 sec rest 85% speed
200 cool down last 100m no paddles
Day #7 - Day of rest. Always take a day of rest.
Day #8 - 1000 m just swimming quality crawl concentrate on the entry, the catch and the finish.
Day #9 - 5 x 200m 45 sec rest 1 at WU speed, 3 at race pace, 1 at cool down speed