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Workout from January 21st 2005
Workout from January 22nd 2005
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Workout from January 29th 2005
Workout from February 12th 2005
Workout from February 16th 2005
Workout from February 18th 2005
Workout from February 19th 2005


SetGoldBlueWhiteRed
Warm-up I20 min.20 min.20 min.20 min.
Warm-up II
vertical kick on :45		12 @ :3012 @ :3012 @ :3012 @ :30
rest 1:00
100 yards
odds FR
evens STR		8 @ 1:358 @ 1:457 @ 2:056 @ 2:20
rest 1:30
IMs
rest :30 between sets		 three times:
1 x 50 FL/BACK
@ :50
1 x 100 BR/FR/FL/BACK
@ 1:40
1 x 150 BR/FR/FL/
BACK/BR/FR
@ 2:25
1 x 200 IM @ 3:05 		three times:
1 x 50 FL/BACK
@ :55
1 x 100 BR/FR/FL/BACK
@ 1:50
1 x 150 BR/FR/FL/
BACK/BR/FR
@ 2:40
1 x 200 IM @ 3:25 		twice:
1 x 50 FL/BACK
@ 1:15
1 x 100 BR/FR/FL/BACK
@ 2:10
1 x 150 BR/FR/FL/
BACK/BR/FR
@ 3:15
1 x 200 IM @ 4:25		 twice:
1 x 50 BACK/FR
@ 1:20
1 x 100 BR/FR/BACK/FR
@ 2:25
1 x 150 BR/FR/BACK/
BR/FR/BACK
@ 3:40
rest 1:30
Pull
rotate 50s fast		6 @ 2:155 @ 2:305 @ 2:554 @ 3:30
rest 1:30
FR 50s
from mid-pool		12 @ :5510 @ 1:008 @ 1:108 @ 1:15
Warm-down100 EZ100 EZ100 EZ100 EZ


SetGoldBlueWhiteRed
Warm-up I20 min.20 min.20 min.20 min.
Warm-up II
swim		3 x 200 @3:10
middle 100 kick
3 x 100 @1:35
pull
6 x 50 @:55
alt. FR/STR		3 x 150 @2:30
middle 50 kick
3 x 100 @1:45
pull
6 x 50 @1:00
alt. FR/STR		3 x 100 @2:15
middle 50 kick
3 x 100 @2:05
pull
6 x 50 @1:10
alt. FR/STR		3 x 100 @2:25
middle 50 kick
2 x 100 @2:15
pull
6 x 50 @1:15
25 FR/25 STR
rest 1:30
distance6 x 500:
#1 every 3rd 25 FLY @7:00
#2 Tennessee tumble @6:50
#3 alt. FR /STR by 50 @7:20
rest: 30
#4-6 descend FR @6:40
descend 10-15 sec. total		6 x 500:
#1 every 3rd 25 FLY @7:50
#2 Tennessee tumble @7:30
#3 alt. FR /STR by 50 @8:00
rest: 30
#4-6 descend FR @7:30		5 x 400:
#1 every 3rd 25 FLY @7:50
#2 Tennessee tumble @7:30
#3 alt. FR /STR by 50 @8:00
rest: 30
#4-5 descend FR @7:20		5 x 300:
#1 every 3rd 25 BR @7:00
#2 Tennessee tumble @7:00
#3 alt. FR /STR by 50 @7:30
rest: 30
#4-5 descend FR @6:45
rest 1:30
Warm-down100 EZ100 EZ100 EZ100 EZ


SetGoldBlueWhiteRed
Warm-up I20 min.20 min.20 min.20 min.
Warm-up II
swim		4 x 150 swim/drill/swim @ 2:20
4 x 100 middle 50 stroke @ 1:40
4 x 50 descend @ :55		4 x 150 swim/drill/swim @ 2:35
4 x 100 middle 50 stroke @ 1:50
4 x 50 descend @ 1:00		3 x 150 swim/drill/swim @ 2:55
3 x 100 middle 50 stroke @ 2:05
3 x 50 descend @ 1:10		3 x 150 swim/drill/swim @ 3:15
3 x 100 last 25 stroke @ 2:25
2 x 50 descend @ 1:10
rest 1:30
speed work
200 FR
broken at each 50 for 10 sec.
+ 100 EZ		4 @ 5:154 @ 5:404 @ 6:304 @ 7:15
rest 1:30
pull3 x 300 @ 4:30
25 EZ-25-fast, 50 EZ-50 fast, 75 EZ-75 fast		3 x 300 @ 5:00
25 EZ-25-fast, 50 EZ-50 fast, 75 EZ-75 fast		3 x 200 @ 3:50
25 EZ-25-fast, 50 EZ-50 fast, 25 EZ-25 fast		3 x 150 @ 3:20
25 EZ-25-fast, 50 EZ-50 fast
rest 1:30
kick x 75
no board		8 @ 1:25
25 BK dolphin, 25 FR, 25 choice		6 @ 1:35
25 BK dolphin, 25 FR, 25 choice		6 @ 1:45
25 BK dolphin, 25 FR, 25 choice		4 @ 2:00
25 BK dolphin, 25 FR, 25 choice
rest 1:30
Warm-down100 EZ100 EZ100 EZ100 EZ
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