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Entries in Novice Workouts (12)

Friday
Apr062012

Novice Swim Workout

AuthorAmanda Beard

WARM-UP

• 200 swim

• 100 kick

• 100 pull

 

WORKOUT

1x:

• 10x50 (25 drill/25 swim) 1:15

 

1x:

• 200 pull

 

1x:

• 20x25 (5 of each stroke/fins optional) :50

 

1x:

• 200 pull

 

WARM DOWN

• 100 easy

 

TOTAL: 1,900 yd

 

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

-Amanda


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Friday
Mar092012

Novice Swim Workout

AuthorAmanda Beard

WARM-UP

• 200 swim

• 100 kick

• 100 pull

 

WORKOUT

• 8x50 (25 drill/25 swim) 1:15

• 8x25 (15 fast/10 easy) :45

• 3x100 kick 2:00

• 8x25 kick (15 fast/10easy) :50

 

WARM-DOWN

• 200 easy

 

TOTAL: 1,700 yd

 

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

-Amanda


 

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Monday
Feb272012

Novice Swim Workout

AuthorAmanda Beard

WARM-UP

• 200 swim

• 100 kick

• 100 pull

 

WORKOUT

1x:

• 4x100 (50 kick/50 swim) 2:00

 

1x:

• 2x200 pull (breath every 3rd stroke) 4:00

 

1x:

• 16x25 (4 of each stroke) :45

 

WARM DOWN

• 200 easy

 

TOTAL: 1,800 yd

 

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

-Amanda

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Wednesday
Feb152012

Novice Swim Workout

AuthorAmanda Beard

WARM-UP

• 200 swim

• 100 kick

• 100 pull

 

WORKOUT

3x:

• 25 fly :50

• 50 kick 1:10

• 75 free 1:30

 

1x:

• 8x25 (2 of each stroke) :45

 

1x:

• 4x100 pull 1:40

 

1x:

• 8x25 (2 of each stroke) :45

 

WARM DOWN

• 200 easy

 

TOTAL: 1,850 yd

 

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

-Amanda

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Wednesday
Feb082012

Novice Swim Workout

AuthorAmanda Beard

WARM-UP

• 200 swim

• 100 kick

• 100 pull

 

WORKOUT

1x:

• 4x100 (25 kick/50 drill/25 swim) 2:00

 

1x:

• 2x50 fly FAST 1:00

• 50 easy

• 2x50 back FAST 1:00

• 50 easy

• 2x50 breast FAST 1:00

• 50 easy

• 2x50 free FAST 1:00

• 50 easy

 

1x:

• 8x25 (1 easy/1 fast) :40

 

WARM-DOWN

• 200 easy

 

TOTAL: 1,800 yd

 

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

-Amanda

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Monday
Jan232012

Novice Swim Workout

AuthorAmanda Beard

WARM-UP

• 200 swim

• 100 kick

• 100 pull

 

WORKOUT

• 200 kick (each 50 gets faster) 4:00

• 2x100 kick (second 100 faster than the first) 2:00

• 2x50 kick (second 50 faster than the first) 1:00

• 100 easy

• 8x50 (25 drill/25 swim) 1:00

• 8x25 (20 yards fast/5 yards easy) :45

 

WARM-DOWN

• 200 easy

 

TOTAL: 1,800 yd.

 

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

-Amanda

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Monday
Jan162012

Novice Swim Workout

AuthorAmanda Beard

WARM-UP

200 swim

100 kick

100 pull

 

WORKOUT

3x:

50 kick 1:15

2x25 fast swim :45

50 kick 1:15

4x25 fast swim :45

 

1x:

200 pull (25 free/25 back)

2x25 (no breath/no interval)

 

WARM-DOWN

200 easy

 

TOTAL: 1,600 yd.

 

 

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

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Monday
Jan092012

Novice Swim Workout

AuthorAmanda Beard

WARM-UP

• 200 swim

• 100 kick

• 100 pull

 

WORKOUT

• 2x150 (50 swim/50 kick/50 swim) 3:00

• 2x100 (50 swim/50 kick) 2:00

• 2x75 (1 swim/1 kick) 1:30

• 2x50 (1 swim/1 kick) 1:00

• 2x25 (1 swim/1 kick) :40

• 8x50 (2 of each stroke) 1:00

• 8x25 (1 fast/1 easy) :45

 

WARM-DOWN

• 200 easy

 

TOTAL: 2,000 yd.

 

 

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

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Monday
Jan022012

Novice Swim Workout

AuthorAmanda Beard

WARM-UP

• 100 swim

• 100 kick

• 100 swim

• 100 pull

 

WORKOUT

• 200 kick (50 breast kick/50 free kick)

• 2x100 kick (100 breast kick/100 free kick)

• 2x50 kick (50 breast kick/50 free kick)

• 8x75 (25 kick/25drill/25swim) 1:40

• 6x25 (every other lap no breath) :50

 

WARM-DOWN

• 200 easy

 

TOTAL: 1,850 yd.

 

 

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

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Monday
Dec262011

Novice Workout

AuthorAmanda Beard

WARM-UP

• 200 swim

• 100 kick

• 100 pull

 

WORKOUT

• 200 i.m.

• 100 i.m.

• 4x25 fly :45

• 4x25 back :40

• 4x25 breast :45

• 4x25 free :40

• 2x100 kick 2:00

• 2x100 pull 1:45

• 2x25 no breath/no interval

 

WARM-DOWN

• 200 easy

 

TOTAL: 1,750

 

 

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

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Monday
Dec192011

Novice Workout

AuthorAmanda Beard

WARM-UP

• 200 swim

• 100 kick

• 100 pull

 

WORKOUT

• 4x100 (1 kick/1 drill/1 swim)

• 8x50 (2 kick/2 drill/4 swim)

• 16x25 (4kick/4 drill/8 swim)

 

WARM-DOWN

• 200 easy

 

TOTAL: 1,800 yd.

 

 

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

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Monday
Dec122011

Novice Workout

AuthorAmanda Beard

WARM-UP

• 200 swim

• 100 kick

• 100 pull

 

WORKOUT

• 2x100 kick 2:00

• 8x25 kick (1 easy/1fast) :50

• 2x100 pull 1:45

• 8x25 pull (1easy/1 fast) :45

• 400 (breathe every 3rd stroke)

 

WARM-DOWN

• 100 easy

 

TOTAL: 1,700 yd.

 

 

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

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