Workout #1
Monday September 17, 2012 – PM 4:15
2x continuous:
200 Free Swim {50R 50L}
150 {Kick 50 Drill 100}
100 Pull – lower eyes into turn on final 3 strokes of each 25
2×25 Fly (rest 15) build into fast finish
8×50 Drill (1) – 2 of each
10×100 Kick (130) – “Best Average” (Record all averages) OR
10×100 Kick (140) – “Best Average” (Record all averages)
| Group A | Group B |
|---|---|
| 1×400 Drill {100 reverse IM x 4} | 1×200 Drill {100 reverse IM x4} |
| 15×100 Pull (115) Descend 5.4.3.2.1 — 1:01-1:00-:59-:57-:55 |
10×100 Pull (120) Descend 4.3.2.1 – 1:03-1:02-1:01-:59 |
| 7×200 Free IM (235) – hold + 15-20 IM PR Rest 30 5×200 Free IM (230) – hold +14-19 IM PR Rest 30 4×200 Free IM (225) – hold + 11-16 IM PR |
3x: 3×200 Free IM (240) Descend AVG by Round 4×50 Free (45) Rest 30 between rounds |
| 5×100 (130) alt Pull & IM Drill | 5×100 (130) alt Pull & IM Drill |
WORKOUT TOTAL GROUP A: 8000 – GROUP B: 6500
Coach Yetter posted the Wednesday workout on his blog at http://createperformance.blogspot.ch/2012/09/wednesdays-workout.html.