Thursday 10 August 2012

8 RFT of:

100m Freestyle swim
25m Underwater swim
25m Recovery swim

Thursday 02 August 2012

Record total time:

10 lengths swim
1 length underwater (use fins if needed)
9 lengths swim
1 length underwater
8 lengths swim
1 length underwater
...
...
2 lengths swim
1 length underwater
1 length swim
1 length underwater

Thursday 26 July 2012

Follow Team in the pool GB at the London Olympics at swimming.org

AMRAP 30min of:

100m Kick
100m Pull
100m Freestyle

This is a no-fin workout!

Thursday 19 July 2012

Thursday 28 June 2012

Swim (1200m)


2x
4 laps freestyle (100m)
4 laps freestyle kick (100m)

2x (no fins)
4 laps freestyle kick (100m)
4 laps breastroke kick (100m)

2x (with fins)
2 laps butterfly kick (50m)
2 laps back kick (50m)

2x (with fins)
1 lap underwater (25m)
1 lap recovery (25m)
4 laps freestyle (100m)

1x (no fins)
2 laps freestyle kick

Thursday 14 June 2012

Swim (1250m)

Swim 500m stroke of your choice
50 m free style hypoxic pyramid:
1x 50m @ 1 breath every 2 strokes
1x 50m @ 1 breath every 4 strokes
1x 50m @ 1 breath every 6 strokes
1x 50m @ 1 breath every 8 strokes
1x 50m @ 1 breath every 10 strokes
Swim 500m stroke of your stroke

Thursday 07 June 2012

Swim (1200m)

2 x 25m back kick

2x 25m belly busters

2 x25m front kick

2 x25m butterfly kick     =- 200m

2 x torpedo

2 x side kick (4-6 count)

2 x belly buster

2 x butterfly kick          = 200m

4 x 50m breastroke/backstroke = 200m

4 x 50m (25m hard/ 25m easy) = 200m

100m breastroke kick

4 x 50m freestyle/butterfly kick = 200m

100m breastroke

100m freestyle/backstroke

Thursday 31 May 2012

Thursday 24 May 2012

Swim (1500m)

6 rounds for time, with fins,

100m kick

25m swim, no breath

100m pull

25m swim, no breath

Thursday 17 May 2012

Swim (1200m)

4 x 50m breastroke/backstroke (200m)

3 x 100m freestyle kick/butterfly/backstroke kick/butterfly (300m)

4 x 50m (25m hard/ 25m easy) (200m)

100m breastroke kick

4 x 50m freestyle/butterfly kick (200m)

100m breastroke

100m freestyle/backstroke

Thursday 10 May 2012

Olympics Fever!

Swim (1.2km)

4 x 50m Freestyle/backstroke

2 x 100m Freestyle (65%), rest 20 sec

6 x 50m Kick Freestyle/butterfly (65%) 45 sec rest

4 x 50m Breastroke

2 x 100m non-stop freestyle (60%)

2 x 50m easy (stroke choice)

Triathlon Training

Record total time:

10 lengths swim

1 length underwater (use fins if needed)

9 lengths swim

1 length underwater

8 lengths swim

1 length underwater

7 lengths swim

1 length underwater

6 lengths swim

1 length underwater

5 lengths swim

1 length underwater

4 lengths swim

1length underwater

3 lengths swim

1 length underwater

2 lengths swim

1 length underwater

1 length swim

Thursday 03 May 2012

WOD

1400 meters for time:

200 meters kick
200 meters with buoy
200 meters with buoy and paddles
200 meters with paddles only
200 meters with paddles and fins
200 meters with fins
200 meters swim

26 April 2012

Thursday 19 April 2012

Warm up

50m Freestyle kick
25m Underwater swim
25m Recovery
50m Breastroke kick
25m Underwater swim
25m Recovery
50m Freestyle pull
25m Underwater swim
25m Recovery
50m Buterfly kick
25m Underwater swim
25m Recovery

Core

10x 100m Medly (freestyle/breastroke/backstroke/butterfly)
Rest 1min between 100's.

Finsher

4 Rounds of:

25m Bellybusters
25m Butterfly kick

Thursday 12 April 2012

Thursday 06 April 2012

Thursday 22 March 2012

Crossfit Swim - This workout presents breath control challenges—a must for sprinters.

Record total time:

10 lengths swim
1 length underwater (use fins if needed)
9 lengths swim
1 length underwater
8 lengths swim
1 length underwater
7 lengths swim
1 length underwater
etc., down to 1 of each

Thursday 15 March 2012

Warm up

100m Mixed stroke

WOD

200 meter kick
200 meter pull + buoy
200 meter pull + buoy + paddles
200 meter pull + paddles
200 meter swim + paddles + fins
200 meter swim + fins
200 meter swim

Cool down

100m Mixed stroke

Thursday 08 March 2012

Ellen Gandy

Warm up

100m Mixed stroke

WOD

8 RFT of (with fins):

100m Kick
25m Swim, no breath
100m Pull
25m Swim, no breath

Thursday 01 March 2012

Warm up

200m mixed stroke: freestyle, breastroke, backstroke

Core

Four sets of:
1lap Freestyle Kick
1 lap Breastroke Kick
1 lap Freestyle pull with paddles
1 lap Breastroke pull

Four sets of:
1 lap Freestyle
1 lap Breastroke

Four sets of:
1 lap Butterfly kick
1 lap Backstroke kick

Warm down

100m Freestyle
100m Mixed stroke