Spring Break Workouts
Bootcamp Workouts are Mon/Tues/Wed/Fri (Thurs Cancelled)
all at EX field 4-5:30 PM...bring water!
 

Workout #1

Warm-up: 1000
200 EZ @ 3:15
100 K/S @ 1:45
100 Scull/Pull @ 1:30
2 x 50's Build @ :50
2 ROUNDS

Set 1 (Endurance) NO Buoy: 5500
50 P w/strap
50 OKS
100 P w/strap
100 OKS
150 P w/strap
150 OKS
200 P w/strap
200 OKS
250 P w/strap
250 OKS
300 P w/strap
300 OKS
350 P w/strap
350 OKS
400 P w/strap
400 OKS
450 P w/strap
450 OKS
500 P w/strap
500 OKS

Set 2 (Speed): 500
20 x 25's alt. no breath/sprint @ :30

Warm-down: 400 EZ

[7400]

Workout #2

Warm-up: 1000
10 x 100's 2 @ 1:45/1:40/1:35/1:30/1:25
Odd- Swim
Even- Drill/DPS

Set 1 (Legs): 2000

Set 2 (Drill/Swim): 1200
16 x 75's 4 in row @ 1:25/1:20/1:15/1:10
Odd- Right Arm Only (non-stroking in pocket)/Left Arm Only (non-stroking in pocket)/Max DPS by 25
Even- Rot. K/10-10 (emphasis on catchup timing)/Max DPS

Set 3 (Desc): 3000
Should swim this set at Max DPS (+) 2 strokes at most.  Can extend UWDK as long as you need.
3 x 400's Desc. @ :30 R (can go 100 base interval instead...1:15 base or slower)
3 x 300's Desc. @ :25 R
3 x 200's Desc. @ :20 R
3 x 100's Desc. @ :15 R

Warm-down 400

[7600]

Workout #3

Warm-up: 1200
2 x 600's w/stretching (arm & leg circles/swings) between 600's
Go each 600 with repeating/continuous 100 IM's alt. Drill/DPS by 100

Set 1 (Set-up Strokes): 800 (swim 800 basically straight thru, stop when you need to look at drills)
200 Fly going...
50 BA DK/DPS
50 6 Scull + 3 strokes/DPS
50 Superman K (4 undulations) + 3 strokes/DPS
50 DPS (12.5 kickout)/Build

200 Back going...
50 Right Arm/DPS
50 Left Arm/DPS
50 Over-head-catchup/DPS
50 DPS (12.5 kickout)/Build

200 BR going...
50 w/buoy in to narrow kick
50 6 Scull + 2 strokes/DPS
50 3 K + 1 stroke/DPS
50 Build each 25

200 FR going...
50 Rot. K/DPS
50 10-10/DPS
50 Dog Pad/DPS
50 Catch-up/DPS

Set 2 (Endurance): 2400
1 x 400 FRIM @ 5:20-6:00 - make fastest interval you can - if can't make interval go 60% @ :25R
8 x 25's Fly Fast @ :25
1 x 400 FRIM @ 5:10-5:50- make fastest interval you can - if can't make interval go 70% @ :20R
4 x 50's Fly Fast @ :45
1 x 400 FRIM @ 5:00-5:40- make fastest interval you can - if can't make interval go 80% @ :15R
8 x 25's Fly Fast @ :30
1 x 400 FRIM @ 4:50-5:30- make fastest interval you can - if can't make interval go 90% @ :10R
4 x 50's Fly Fast @ 1:00

Set 3 (Contrast): 2000
1 x 400 Pull (fins are already on) Medium effort....go right into the 100...
1 x 100 Swim Fast w/fins (Goal: should equal or better lifetime best with big fins...at or plus 2 with short fins)
Go 4 Rounds and rest 1:00 between rounds

Warm-down 400

[6800]

Workout #4

Warm-up: 1000
200 EZ S @ 3:15
200 Scull/Pull @ 3:15
4 x 25's UWDK going for Max DPK @ :45
1st 25 is corkscrew kick
2nd 25 is BA
3rd 25 is on Stomach
4th 25 is Side
Go 2 ROUNDS...

Set 1 (UW FOCUS): 1000 (swim 800 basically straight thru, stop when you need to look at drills)
10 X 100's 2 @ 1:30/1:25/1:20/1:15/1:10/1:05 (go as low as you can on interval) alt. by 25 going NO DK (streamline for max distance)/25 long UWDK...focus on full body whip

Set 2 (Resist): 2000
All 200's are Neg. Split Effort...
200 Parachute alt. by 25 BR/FR, go straight into 50's
6 x 50's alt. DPS/200 Pace @ :50...or :20 R (if can't do int.)
200 Parachute alt. by 25 BR/FR, go straight into 50's
6 x 50's alt. DPS/200 Pace @ :45...or :15 R (if can't do int.)
200 Parachute alt. by 25 BR/FR, go straight into 50's
6 x 50's alt. DPS/200 Pace @ :40...or :10 R (if can't do int.)
200 Parachute alt. by 25 BR/FR, go straight into 50's
6 x 50's alt. DPS/200 Pace @ :35...or :05 R (if can't do int.)

Set 3 (Nervous System): 1500
1 x 25 Max Tempo @ :30
1 x 50 EZ @ 1:00
2 x 25's Max Tempo @ :30
2 x 50's EZ @ 1:00
3 x 25's Max Tempo @ :30
3 x 50's EZ @ 1:00
4 x 25's Max Tempo @ :30
4 x 50's EZ @ 1:00
2 ROUNDS

Warm-down 400

[5900]

Workout #5

Warm-up: 1200
10 x 100's 2 @ 1:45/1:40/1:35/1:30/1:25
Odd: S
Even: K no board/S

Set 1 (Drill): 800
16 x 50's 4 @ :50/:45/:40/:35
Odd: Catch-up/DPS
Even: Catch-up/Build

Set 2 (Aerobic/ Anaerobic): 4800
8 Rounds of...
1 x 500 Swim (can alt. Swim/Pull by 500) 2 Rounds @ 6:20/6:10/6:00/5:50
1 x 100 Fast @ 1:30

Warm-down: 400

[7200]