Wednesday, May 4, 2011

Workout 2 (Submitted by Sue Novitsky, Head Coach of the Women's Swimming & Diving)

Workout 2
This was a long course practice completed by the entire team about 3 weeks into our official season in September 2004.  It was an IM workout that focuses on endurance as there was at most 60 seconds rest at certain points during the main set.  The main set also incorporates some breakout, finish and turn work to help reinforce the importance of the details.  The practice totals around 6300 meters.

300                         Swim                                                                                                     5:00
4 X 200                  Odds – IM, Kick                                                                                 4:15
                                Evens – IM, 25 Drill/25 Swim                                                       3:30
8 X 50                    IM Order, 25 Drill/25 Build                                                            55
3 Minutes Rest
4 X 25                    Swim, Fly                                                                                             40
                                Odds – 15m Burst from start
                                Evens – 15m Fast finish
200                         Kick, Fly                                                                                                                4:00
200                         Fly, 50 Swim/25 Drill/50 Swim/25 Drill/50 Swim                   3:30
150                         Swim/Pull, Fly                                                                                    2:30
100                         Swim/Pull, Fly                                                                                    1:40
4 X 50                    Swim, Fly                                                                                             55
30 Seconds to get to 7.5m mark
4 X turn                                Fly to back turn                                                                                 30
60 Seconds rest
4 X 25                    Swim, Back                                                                                         40
                                Odds – 15m Burst from start
                                Evens – 15m Fast finish
200                         Kick, Back                                                                                            4:00
200                         Back, 50 Swim/25 Drill/50 Swim/25 Drill/50 Swim                3:30
150                         Swim/Pull, Back                                                                                                2:30
100                         Swim/Pull, Back                                                                                                1:40
4 X 50                    Swim, Back                                                                                         55
30 Seconds to get to 7.5m mark
4 X turn                                Back to breast turn                                                                          30
60 Sec. Rest
4 X 25                    Swim, Breast                                                                                      40
                                Odds – 15m Burst from start
                                Evens – 15m Fast finish
200                         Kick, Breast                                                                                         4:30
200                         Breast, 50 Swim/25 Drill/50 Swim/25 Drill/50 Swim            3:40
150                         Swim/Pull, Breast                                                                            2:45
100                         Swim/Pull, Breast                                                                            1:50
4 X 50                    Swim, Breast                                                                                      60
30 Seconds to get to 7.5 meter mark
4 X turn                                Breast to free turn                                                                          30
60 Seconds Rest
4 X 150                  Swim/Pull, Free                                                                                                2:00, 2:10
4 X 50                    Swim, Free hold under 33                                                            45

8 X 100                  Odd – Swim                                                                                        10 Sec.
                                Even - Choice


  1. Your workout plan seems so promising! Your students are definitely going to shed so many extra pounds through your this scheme named as Workout 2!

  2. This is my first time i visit here. I found so many entertaining stuff in your blog, especially its discussion click this over here now

  3. You could be in a fitness class, have a membership to a gym, or work out in your own home but no matter what, you will find that cardio workouts are the best way to go. An excellent way to get in that cardio exercise is by using an exercise bike.Best Recumbent Cycling Bike

  4. In my opinion, only advices from helped me to improve your writing skills. I wrote a huge amount of responsibility essays using these advices.

  5. References - B, P., 2018. Mucuna Pruriens Testosterone Studies: Benefits, Dosage & Side Effects. [WWW Document]. ie. Testosterone Official. URL (accessed 9.21.18).

  6. It's a very nice website. And this is one of the articles I was waiting for so long to read. In case you need an assignment help such as law assignment help or assignment help in Sydney, then contact the best assignment writing service.

  7. Really informative article.Really looking forward to read more. Really Cool.โปรโมชั่นGclub ของทางทีมงานตอนนี้แจกฟรีโบนัส 50%
    เพียงแค่คุณสมัคร Gclub กับทางทีมงานของเราเพียงเท่านั้น
    สมัครสล็อตออนไลน์ >>> goldenslot
    สนใจร่วมลงทุนกับเรา สมัครเอเย่น Gclub คลิ๊กได้เลย

  8. Im grateful for the blog post.Really thank you!.
    เว็บไซต์คาสิโนออนไลน์ที่ได้คุณภาพอับดับ 1 ของประเทศ
    เป็นเว็บไซต์การพนันออนไลน์ที่มีคนมา Gclub Royal1688
    และยังมีหวยให้คุณได้เล่น สมัครหวยออนไลน์ ได้เลย
    สมัครสล็อตออนไลน์ได้ที่นี่ >>> Golden slot
    ร่วมลงทุนสมัครเอเย่น Gclubกับทีมงานของเราได้เลย

  9. Finding the best healthcare assignment writing services and Medical Assignment Writing Services is not easy unless one is keen to establish a reliable custom medical research paper provider & medical writing service help online.

  10. Letasoft Sound Booster Pro Keygen Crack is the framework that could be utilized as an extra enhancer to improve the volume level if your technique is excessively low from the product watching out for whether it’s film, tune, or cut as well.
    Omnisphere Pro Crack For Mac
    Subtitle Edit Pro Keygen Crack

  11. NetLimiter Pro Crack is the most recent web traffic signal instrument expected for Win7, Win8, and Win10. It is fulfilled to screen applications that take to the web and eventually control their web movement.
    Autodesk Autocad Crack
    Nero Burning Rom Crack

  12. Remarkable post, the information you have mentioned is really knowledgeable and engaging for us, I really enjoyed reading it. Thanks for sharing. Find swimming pool cleaning services.

  13. Learn the proper swimming skills you have to use swimming drills. We are providing exceptional Exterior Painting Services in Johns Creek, GA. Click Here to get a 4 hours estimate.

  14. In free time, I would like to read you. Your efforts was really appreciable. With that, My Furnace Repair Services In Fort Worth TX providing you best and reliable service to you. You can keep your investment save.

  15. You select the best topic for writing. I learn more through this post. Further, The power washing services Boston deliver the quality work.

  16. We learn much about swimming skills from your article. Smooth travel is the key to making a tour successful. We offer the most Private Transportation Services in Vail CO, to ensure the hassle-free travel.


  17. Hey friend, it is very well written article, thank you for the valuable and useful information you provide in this post. Keep up the good work! FYI, Pet Care adda
    Sita Warrior Of Mithila Pdf Download , IDFC First Select Credit Card Benefits,my aim in life 10 lines

  18. You are travel lovers? Where will you go for the next destination? Let Things to do show you their favorite places with their beautiful photos.

  19. 바카라사이트

    Your way of explaining everything in this paragraph is actually nice,
    all can simply know it, Thanks a lot.

  20. 스포츠토토

    Hi! I've been following your web site for a long time now
    and finally got the courage to go ahead and give you a shout out from Kingwood Texas!
    Just wanted to mention keep up the good work!

  21. 스포츠중계
    I might want to thank you for the efforts you have made in composing this post.

  22. 토토사이트

    Great website and thanks for offering good quality info.nice thanks for share great post here

  23. This comment has been removed by the author.

  24. If you're in need of expert Edmonton foundation repair services in Edmonton, then look no further than Rammafoundation. Our team of experienced professionals is dedicated to providing the best possible care for your foundation while restoring its original look and function. From small repairs to complete overhauls, we have you covered! Trust us to get your foundation back on track and looking its best.

  25. workout for women and men both is necessary and you shared the course is really helpful i will tell my sister to follow this course and i want you to share the course for mens too this is a helpful post like these Case Study Help service also have a lot of informative blogs on thier site.