Test Workout #2

Date Modified: 4/2/2019 11:41:10 AM

SWIM WORKOUT 3/28/2019
KEY: FL Flippers        PB Pull Buoy        KB Kickboard        INT Interval
COMPONENT TOOLS LANE 1 LANE 2 LANE 3 LANE 4 LANE 5
Warm-Up Set TOTAL: 0500
200 meters Crawl
200 meters Kick (Switch 50s)
100 meters Pull Buoy

KB, FL
PB
 
Drill Set TOTAL: 0900
2 x (5 x 25 meters)
Heads-Up Dog Paddle
Face-Down Dog Paddle
Hand Drag
Fingertip Drag
Long Extended Crawl

3 x 50 meters
Dolphin Kick on Front
Dolphin Kick on Back
Dolphining
FL, PB  
Interval Set TOTAL: 1400
5 x 100 meters Crawl @3:15 @3:00 @2:45 @2:30 @2:15
Drills in the Workout Set TOTAL: 1800
8 x 50 meters Crawl
Odds: Finger Drag
Evens: High Elbow Crawl
60 seconds Rest
 
Distance Drill TOTAL: 2100
300 meters Pull Buoy
Count strokes & Have a Big Roll
 
Warm-Down Set TOTAL: 2300
100 meters Drill
50 meters Odd Stroke
50 meters Pull Buoy
FL

PB