2007-03-14
Fast Twitch -- Week 1 (Wednesday, March 14)
Wednesday p.m.
600 warmup
6x50 on 1:00
25 kick, 25 drill
Two rounds:
100 kick moderate on 2:00
4x25 sprint kick on :35
1x50 kick fast on :50
100 easy swim on 2:00
(Round 1: back kick with zoomers; Round 2: free kick with zoomers)
4x75: 25 drill, 25 kick, 25 swim IM order :20 rest
3x100 IM on 1:30 moderate
3x300 kick breast 1:00 rest
1. 25 fast, 50 easy
2. 50 fast, 25 easy
3. 75 fast, 25 easy
200 easy
6x50 fly/back on 1:00
1-3 with Zoomers, 4-6 without
100 easy
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I'm going to shift all my workouts down one day this week to make up for missing last night. This workout is 3,600 yards, and I added the 200 easy and 6x50 at the end to make up a little bit for Monday. With the added distance, it took 75 minutes.
600 warmup
6x50 on 1:00
25 kick, 25 drill
Two rounds:
100 kick moderate on 2:00
4x25 sprint kick on :35
1x50 kick fast on :50
100 easy swim on 2:00
(Round 1: back kick with zoomers; Round 2: free kick with zoomers)
4x75: 25 drill, 25 kick, 25 swim IM order :20 rest
3x100 IM on 1:30 moderate
3x300 kick breast 1:00 rest
1. 25 fast, 50 easy
2. 50 fast, 25 easy
3. 75 fast, 25 easy
200 easy
6x50 fly/back on 1:00
1-3 with Zoomers, 4-6 without
100 easy
--------------------
I'm going to shift all my workouts down one day this week to make up for missing last night. This workout is 3,600 yards, and I added the 200 easy and 6x50 at the end to make up a little bit for Monday. With the added distance, it took 75 minutes.
