2011 Winter National Championship Times

200 Breaststroke Final

2:24.46 (2nd)

200 Breaststroke Prelim

2:27.24

100 Breaststroke Final

1:08.31 (5th)

100 Breaststroke Prelim

1:08.51

Advanced Workout

WARM-UP

• 400 swim

• 300 kick

• 200 pull

• 100 swim

WORKOUT

4x:

• 150 kick (2nd 50 fast) 3:00

• 100 kick (1st and 4th 25 fast) 2:00

• 50 kick (all fast) 1:00

6x:

• 25 breast fast :30

• 50 free easy :50

• 75 breast fast 1:15

• 100 free easy 1:40

1x:

• 20x25 (1easy/1 no breath) :35

WARM-DOWN

400 easy

TOTAL: 4,600 yd.

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!

Intermediate Workout

WARM-UP

• 400 swim

• 4x100 i.m. 1:45

• 4x50 kick 1:00

WORKOUT

• 4x200 (100 swim/100 kick) descend 1-4 4:00

• 4x100 (50 swim/50 kick) descend 1-4 2:00

• 4x50 (25 swim/25 kick) descend 1-4 1:00

• 100 easy

• 4x100 pull no intervals (try to breath only 3 times per lap)

WARM-DOWN

• 200 easy

TOTAL: 3,100 yd.

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!

Beginner Workout

WARM-UP

 • 100 Swim

• 100 Kick

• 100 Swim

• 100 Pull

WORKOUT

 • 4x25 fly :45

• 4x25 back :45

• 4x25 breast :45

• 4x25 free :40

• 100 i.m. fast

•50 easy

• 10x50 kick (25 fast/25easy) 1:10

• 50 easy

• 2x25 fast swim no interval

WARM-DOWN

 • 100 easy

TOTAL: 1,650 yd.

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!

Advanced Workout

WARM-UP

• 400 swim

• 300 kick

• 200 pull

• 100 swim

WORKOUT

1x:

• 4x150 fins & paddles (50 free/25breast/repeat) 2:00

1x:

• 10x50 free

  • 4 on :50

  • 3 on :45

  • 2 on :40

  • 1 on :35

1x:

• 100 easy

1x:

• 10x50 free

  • 4 on :45

  • 3 on :40

  • 2 on :35

  • 1 on :30

1x:

 • 100 easy

1x:

6x200 kick (100 free/100 breast) descend 1-6 3:30

WARM-DOWN

400 easy

Total: 4,400 yd.

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!

Intermediate Workout

Warm-Up 

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

Workout

1x:

• 10x100 free (1 easy/1 medium speed) 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!

Beginner Workout

Warm Up

• 100 swim
• 100 kick
• 100 pull
• 100 swim

Workout

• 4x25 fly :45
• 4x25 back :45
• 4x25 breast :45
• 4x25 free :45

• 100 easy

• 2x100 i.m. fast 2:00 

• 100 easy

• 4x100 kick 2:30

• 2x25 underwater no breath - take as much rest as needed

Warm Down

• 200

Total: 1,850

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!