Tuesday 3/3

Everyone! It's our water polo season for the high school team which means the lanes lines are out and they will stay out for first DEEP END WORKOUT of the year!

------------------------------------------------------

 

Deep End Workout

 

 

-or-

 

 

 

600/400		swim
300/200		pull
200		kick
4 x 25		sprint cycle
6x:
50	FR		:50 / 1:00
4 X 25	CHOICE		:30 / :40
8/4 X 75		FR / IMO / FR	1:20 / 1:30
100		cool down



Saturday 2/28

200/150	FR	swim	3:00 / 3:30
150/100	FR	pull	2:30 / 2:45
100	CHOICE	kick	2:00 / 2:15	450/400
200/150	SWIM	25 FR / 25 non-FR	3:00 / 3:30
150/100	PULL	breathe 3-5 by 25	2:30 / 2:45
100	KICK	25 FAST / 25 EZ	2:00 / 2:15	900/800
200/150	FR	50 strong / 50 EZ	3:00 / 3:30
150/100	PULL	breathe 5-7 by 25	2:30 / 2:45
100	CHOICE	kick	2:00 / 2:15	1350/1200
200/150	IM	drill / swim by 25	3:00 / 3:30
150/100	PULL	3-5-3-7 BY 25	2:30 / 2:45
100	IM	kick	2:00 / 2:15	1800/1600
200/150	FR	build TO FAST	3:00 / 3:30
150/100	PULL	FAST	2:30 / 2:45
100	KICK	FAST	2:00 / 2:15	2250/2000
13/10 x 50	FR	4/3 @ :50 / 1:00
		4/3 @ :45 / :55
		4/3 @ :40 / :50
		1 ALL OUT for time		2900/2500
100		cool down

Thursday 2/26

200/100		SKIP
4 X 25		sprint cycle		900/500
8/6 x 50	odds: FR	DRILL / KICK	1:00	1300/800
	evens: IMO
4 x 50	FR	dec 1-4 *get your time on #4*	:50 / 1:00
6 x 50	FR	hold that time from ^^^	1:00 / 1:10	1800/1300
4 x 50	IMO	DRILL / SWIM	:55 / 1:00
6 x 50	IM	switch	:55 / 1:00	2300/1800
4 x 50	FR	pull breathe 7-5 per 25	:50 / 1:00
6 x 50	FR	5 breaths total per 50	:55 / 1:00	2800/2300
200		cool down		3000/2500

Tuesday 2/24

4/2 x 250 (50 FR/50 BK/50 FR/50 BR/50 FR)

          odds-swim
          evens-drill/kick by 25

3 X 150 SWIM dec 1-3
50 ez

3 x 150 PULL dec 1-3
50 ez

3 x 150 (50 KICK/100 SWIM)
50 ez

3 x 150 (100 IM/50 FR FAST)
50 ez

3000/2500