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Entries in Intermediate (4)

Wednesday
Nov162011

Intermediate Workout

AuthorAmanda Beard

Warm Up

  • 400 swim
  • 3x100 kick 2:00
  • 3x100 pull 1:30

Workout

1x:

  • 10x100 free (1 easey/1 medium) 1:30

4x:

  • 25 fly :40
  • 50 fly/back 1:00
  • 75 fly/back/breast 1:20
  • 100 i.m. 1:40

Warm Down

  • 400 easy

Total: 3,400 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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Wednesday
Nov092011

Intermediate Workout

AuthorAmanda Beard

Warm Up

  • 400 free
  • 4x100 free 1:30
  • 4x50 free :45

Workout

  • 50 kick (25 easy/25 Fast) 1:00
  • 100 kick (50 easy/50 fast) 2:00
  • 150 kick (75 easy/75 fast) 3:00
  • 200 kick (100 easy/100 fast) 4:00
  • 200 kick (100 easy/100 fast) 4:00
  • 150 kick (75 easy/75 fast) 3:00
  • 100 kick (50 easy/50 fast) 2:00
  • 50 kick (25 easy/25 fast) 1:00
  • 4x400 pull (every fourth lap is non-free) 6:00
  • 4x25 underwater no breath 1:00

Warm Down

  • 200 

Total: 3,900 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!

CommentPost a Comment →
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Wednesday
Nov022011

Intermediate Workout

AuthorAmanda Beard

Warm Up

  • 400 Swim
  • 400 Kick
  • 400 Pull

Work Out

  • 10x100 I.M. (Focus on technique!) 1:45
  • 6x150 (50 Free/50 Kick(Always Fast)/50 Free) 2:30
  • 16x25 (1 Easy/1 Underwater Kick) :40

Wam Down

  • 300 Easy

Total: 4,000

 

 

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!

CommentPost a Comment →
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Tuesday
Oct252011

Intermediate Workout

AuthorAmanda Beard

Warm Up (No Intervals)

  • 400 Swim
  • 300 Kick
  • 200 Pull
  • 100 Swim

Workout

  • 100 Kick (Medium) 2:00
  • 2x25 Swim (Fast) :30
  • 100 Kick (Medium) 2:00
  • 4x25 Swim (Fast) :35
  • 100 Kick (Medium) 2:00
  • 6x25 Swim (Fast) :40
  • 100 Kick (Medium) 2:00
  • 8x25 Swim (Fast) :45
  • 50 Easy
  • 6x100 Freestyle Pull (Buoy/Paddles) 1:30
  • 50 Easy
  • 20x50 Choice Stroke (50 Easy/50 Fast) 1:00

Warm Down 

  • 400 Easy

Total: 4,000 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!

CommentPost a Comment →
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