MIT Tri Home

Swim Workout Archives - July 2005

 

8/02/05

 Warmup: 300 swim, 200 pull, 100 kick
    8 x 50 (25 drill, 25 swim) on 1:00
    3 x (400 swim with drafting, 100 kick, :30 rest)
Warmdown 200 Total: 2700 		Warmup: 300 swim, 200 pull, 100 kick
    6 x 50 (25 drill, 25 swim) on 1:15
    3 x (300 swim with drafting, 100 kick, :30 rest)
Warmdown: 100 EZ
Total: 2200

08/04/05

 Warmup: 400 swim, 300 pull, 200 kick, 100 swim
    4 x 50 drill
    4 x 50 (25 easy, 25 sprint)
Warmdown: 200 EZ (Taper for Witch City Tri)
Total: 1600 		Warmup: 400 swim, 300 pull, 200 kick, 100 swim
    4 x 50 drill
    4 x 50 (25 easy, 25 sprint)
Warmdown: 200 EZ (Taper for Witch City Tri)
Total: 1600

08/09/05

 Warmup: 400 swim, 300 pull, 200 kick, 100 swim
    4x
     (200 stroke, 3x50 swim)
Warmdown: 200 EZ
Total: 2600 		Warmup: 400 swim, 300 pull, 200 kick, 100 swim
    4x
     (150 stroke, 2x50 swim)
Warmdown: 200 EZ
Total: 2200

08/11/05

 Warmup: 200 swim, 200 pull, 200 kick
    4x100 pull dps
    500 free
    400 stroke
    300 free
    200 IM
    100 free
Warmdown: 200 EZ
Total: 2700 		Warmup: 200 swim, 200 pull, 200 kick
    3x100 pull dps
    400 free
    300 stroke
    200 free
    100 stroke
    100 free
Warmdown: 200 EZ
Total: 2200

08/18/05

 Warmup: 400 swim, 300 pull, 200 kick, 100 swim
    3x(6x25: kick, drill, build, power, fast, ez)
    6x125 swim (aerobic pace)
    6x125 pull, breathing 3, 5, 7, 5, 3 by 25's
    3x50 on :50 Warmdown
Total: 3100 		Warmup: 400 swim, 300 pull, 200 kick, 100 swim
    3x(6x25: kick, drill, build, power, fast, ez)
    4x125 swim (aerobic pace)
    4x125 pull, breathing 3, 5, 7, 5, 3 by 25's
    3x50 on 1:10 Warmdown
Total: 2600

08/23/05

 Warmup: 300 swim, 300 pull, 300 kick
    400 swim, descend 100's
    6x200 on base interval, descend 1-3 and 4-6
    8x50 no wall turns (flip at flags). Build down, fast back
Warmdown: 200 EZ
Total: 3100 		Warmup: 300 swim, 300 pull, 300 kick
    300 swim, descend 100's
    5x200 on base interval
    6x50 no wall turns (flip at flags). Build down, fast back
Warmdown: 200 EZ
Total: 2700

08/25/05

 Warmup: 200 swim, 200 pull, 200 kick
    8x75 moderate swim
    4x150 (50 drill, 100 swim, build last 25)
    4x150 pull
    12x50, descend by 3's
Warmdown: 200 EZ
Total: 3200 		Warmup: 200 swim, 200 pull, 200 kick
    6x75 moderate swim
    3x150 (50 drill, 100 swim, build last 25)
    3x150 pull
    8x50, descend 1-4, 5-8
Warmdown: 200 EZ
Total: 2550