Category Archives: Workout Wednesday

Workout Wednesday: Freestyle Base

Workout Wednesday: Freestyle Base

1×600 25 kick, 75 drill 4×125 middle 75 kick :15 seconds rest 8×25 15 meter underwater kick, 10 yards swim :15 seconds rest     4×250 steady a smooth, :15 seconds rest 4×200 negative split by 100, :20 seconds rest … Continue reading

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Workout Wednesday: Explore New Grounds

Workout Wednesday: Explore New Grounds

  1×200 Free/Back by 50’s :30 seconds rest 1×200 Free/Breast by 50’s :30 seconds rest 1×200 Free/Drill Fly by 50’s   (1 minute rest)   6×75 kick :10 seconds rest   (1 minute rest)   6×150 :20 seconds rest No … Continue reading

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Workout Wednesday: Swimming to be Solid Gold

Workout Wednesday: Swimming to be Solid Gold

1×400 free/stroke drill by 50’s 2×200 IM- 1 drill, 1 swim   4x100kick :10 seconds rest 4x100pull :15 seconds rest   4×250 dec 1-4 :20 seconds rest, dec to 400 pace 4×150 dec 1-4 :15 seconds rest, dec to 200 … Continue reading

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Workout Wednesday: Olympic Dreams do come true…and they start in the workout

Workout Wednesday: Olympic Dreams do come true...and they start in the workout

Olympic Dreams do come true…and they start in the workout! 1×600 free/drill by 100′s 3×200 IM swim/drill by 25′s, 10 seconds rest 6×100 kick, 10 seconds rest 1 each x2- free, back, fly or breast 12×50, 10 seconds rest 2-free, … Continue reading

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Workout Wednesday: Excel Through Drills

Time to excel through DRILL   10×25 swim free; touch-n-go 8×50 kick/drill choice;  :5 seconds rest 6×100 odd: free, even: IM ;  :10 seconds rest 4×150 middle 50 kick; :10seconds rest 2×200 steady swim; :10seonds rest   3×150 IM no … Continue reading

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Workout Wednesday: Technique-N-Endurance

Workout Wednesday: Technique-N-Endurance

Warmup- 200 free 200 back 200 free 6×150 2- :20 seconds rest 2- :10 seconds rest 2- :05 seconds rest *try pick up the speed each set of two, to a moderate/strong pace 6×100 kick with fins :15 seconds rest … Continue reading

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Wednesday Workout: Technique

Find the technique to be stronger and faster!! Warm-up 800 reverse IM drill by 100s (1:00 minute rest) 4×200 IM :15 seconds rest Odd- swim Even-reverse drill/kick by 25s (2:00 minutes rest) 8×100 :1O seconds rest 75 swim free 25 … Continue reading

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Workout Wednesday:Red, White & Blue

Workout Wednesday:Red, White & Blue

Happy Birthday America-Red, White and Blue Let’s celebrate as America turns 236 years old with a fun, but challenging workout.   Warm-up: 200 free, 300 kick, 600 IM (200 drill, 200 swim, 200 drill)   13 (stripes)x100 :15 seconds rest … Continue reading

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Workout Wednesday: Time to Work the Legs

Workout Wednesday: Time to Work the Legs

Warm up: 400 free 8×50 kick :10seconds rest 400 free 4×100 kick :10 seconds rest (2 minutes rest) Slide on your FINIS Fins: 4×300 :20seconds rest Odd: 100 kick/100 swim/100 kick Even: 100 swim/100 kick/100 swim (2 minutes rest) Stroke … Continue reading

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Workout Wednesday: Hypoxic Breathing

Workout Wednesday: Hypoxic Breathing

1×400 Free :30 seconds rest 1×400 IM/drill by 50′s :30 seconds rest 1×200 kick/skull by 50′s (1 minute rest) 4×250 pulling gear and FINIS snorkel :10 seconds rest *if you don’t have a snorkel breathe every 5th stroke (1 minute … Continue reading

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