Final workout for a pretty fit year in the water.
The week total of 49,000 was challenging yet, comfortable. I’m going to try to add a more steady kick into my stroke, and if you know my swimming, that will be a new challenge.
Enjoy the week, if you choose any of these workout, have a sparkling day.
Nov.24, 2012 the birthday
warm/up (w/u) 100 drill
Swim 49 x 200
I didn‘t have a clock today and yesterday,...
Nov.24, 2012 the birthday
warm/up (w/u) 100 drill
Swim 49 x 200
I didn‘t have a clock today and yesterday,...
so I counted to 7 for rest, every 7th 200,
I broke it up with some fly/ drill and backstroke.
c/d 100 drill
10,000yds/ 49,000 total
Nov. 23, 2012
w/u 600 (drill/ back/ easy swim)
700 Buoy
7 x 100 (7 sec. rest)
700 Big Paddle (**every 7th length:drill)
7 x 100
700 Rev. Hans Paddle **
7 x 100
700 Fulcrum **
7 x 100
700 Reg. Hans Paddle**
7 x 100
700 Red large paddle**
7 x 100
700 Pull Tube
7 x 100
c/d 600 (d/b/e.s.)
11,000yds/ 39,000 total
Nov. 20, 2012
w/u 800 (drill/back/easy swim)
20 x 50 (:45)
10 x 150 (2:20) Red large paddle (**50 drill somewhere in the 150)
9 x 50
10 x 150 Red
20 x 50
c/d 750 (d/b/e.s.)
7,000 yds/ 28,000 total
Nov. 19, 2012
w/u 500 (drill/back/easy swim)
20 x 100 (1:30)
11 x 50 (:50) Red paddles
9 x 100
11 x 50 Red
20 x 100
c/d 500 (d/b/e.s.)
7,000 yds/ 21,000 total
Nov. 18, 2012
w/u 500 (drill/back/easy swim)
10 x 100 (1:30)
2 x 25 **Kick Back (13 pull ups at deep end)
200 Red paddle (drill every 4th length)
10 x 100
2 x 25 ** 12 pull ups
250 Red
9 x 100
2 x 25 ** 12 pull ups
250 Red
10 x 100
2 x 25 ** 12 pull ups
Red 200
10 x 100
c/d 500 (d/b/e.s.)
7,000 yds/ 14,000 total
Nov. 17, 2012
w/u 600 (drill/back/easy swim)
4 x 250 (3:45)
3 x 500 (8:00) Pull Tube
4 x 200 (3:00)
2 x 500 Tube
4 x 150 (2:15)
1 x 500 Tube
4 x 100 (1:30)
c/d 600 (d/b/e.s.)
7,000 yds
I broke it up with some fly/ drill and backstroke.
c/d 100 drill
10,000yds/ 49,000 total
Nov. 23, 2012
w/u 600 (drill/ back/ easy swim)
700 Buoy
7 x 100 (7 sec. rest)
700 Big Paddle (**every 7th length:drill)
7 x 100
700 Rev. Hans Paddle **
7 x 100
700 Fulcrum **
7 x 100
700 Reg. Hans Paddle**
7 x 100
700 Red large paddle**
7 x 100
700 Pull Tube
7 x 100
c/d 600 (d/b/e.s.)
11,000yds/ 39,000 total
Nov. 20, 2012
w/u 800 (drill/back/easy swim)
20 x 50 (:45)
10 x 150 (2:20) Red large paddle (**50 drill somewhere in the 150)
9 x 50
10 x 150 Red
20 x 50
c/d 750 (d/b/e.s.)
7,000 yds/ 28,000 total
Nov. 19, 2012
w/u 500 (drill/back/easy swim)
20 x 100 (1:30)
11 x 50 (:50) Red paddles
9 x 100
11 x 50 Red
20 x 100
c/d 500 (d/b/e.s.)
7,000 yds/ 21,000 total
Nov. 18, 2012
w/u 500 (drill/back/easy swim)
10 x 100 (1:30)
2 x 25 **Kick Back (13 pull ups at deep end)
200 Red paddle (drill every 4th length)
10 x 100
2 x 25 ** 12 pull ups
250 Red
9 x 100
2 x 25 ** 12 pull ups
250 Red
10 x 100
2 x 25 ** 12 pull ups
Red 200
10 x 100
c/d 500 (d/b/e.s.)
7,000 yds/ 14,000 total
Nov. 17, 2012
w/u 600 (drill/back/easy swim)
4 x 250 (3:45)
3 x 500 (8:00) Pull Tube
4 x 200 (3:00)
2 x 500 Tube
4 x 150 (2:15)
1 x 500 Tube
4 x 100 (1:30)
c/d 600 (d/b/e.s.)
7,000 yds
Dream, Prepare, Succeed
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