PM Workout
5×300 Free, Kick, IM Drill, Pull, Free IM
5×200 Free, Kick, IM Drill, Pull, Free IM
5×100 Free, Kick, IM Drill, Pull, Free IM
all intervals on the base of 1:15 (free), 1:45 (kick), 1:30 (drill), 1:15 (Pull), and 1:20 (Free IM)
9×50 (50)
#1 25 free, 25 stroke kick
#2 25 free, 25 stroke drill
#3 25 free, 25 stroke swim
3x 100 Fast from a dive………with 6×50 easy between each round
10×100 (130) Best Average Free OR 9×100 (140) Best Average Back
800 easy (200 IM Drill + 200 Pull)
WORKOUT TOTAL: 6450 (6350 w/backstroke option)
Additional Comments
…..Back to Kick, Pull, Aerobic on the following morning…and the afternoon off! We’re setting up a Stroke set on Friday morning, followed by a major kick set (16×100 on (2) — 4 of each stroke) — on Friday afternoon….followed by a hard LCM aerobic set on Saturday. If you want to see more specific workouts from this week, send ProSwimWorkouts a request!
Workout Series:
- Day 1: Nov 19, 2012 – T2 Aquatics
- Day 2: Nov 20, 2012 – T2 Aquatics
- Day 4: Nov 22, 2012 – T2 Aquatics
- Day 5: Nov 23, 2012 – T2 Aquatics
- Day 6 & 7: Nov 24-25, 2012 – T2 Aquatics
These free workouts were provided by T2 Aquatics head coach Paul Yetter.
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