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Friday
Nov182011
Advanced Workout
Amanda BeardWarm Up (no intervals)
- 400 swim
- 300 kick
- 300 pull
- 200 kick
- 100 swim
Workout
1x:
- 20x25 (1 easy/1 underwater kick no breath)
- 100 i.m. strong 1:20
- 100 free strong 1:10
- 50 fly strong 1:00
- 100 i.m. strong 1:20
- 100 free strong 1:10
- 50 back strong 1:00
- 100 i.m. strong 1:20
- 100 free strong 1:10
- 50 breast strong 1:00
- 100 i.m. strong 1:20
- 100 free strong 1:10
- 50 free strong 1:00
4x:
- 25 kick :30
- 50 kick/drill :50
- 75 kick/drill/swim 1:15
1x:
- 100 easy
1x:
- 5x200 pull (pull buoy/paddles) lap 4 and 8 of each 200 are no breath 2:45
1x:
- 20x25 (1 easy/1 underwater kick no breath) :30
Warm Down
- 400 easy
Total: 5,400 yards
If you have any questions please ask in the comment section below and remember this is only an opinion. If you attempt to follow it you are doing so at your own risk and should have prior approval from your physician!
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