Workouts

 

Gold Spring Break Workouts

Gold Elite Spring Break Workouts

 

WEDNESDAY MARCH 21

YMCA NATIONALS SWIMMERS FIND YOUR NAME FOR YOUR WORKOUT (there are 3 seperate workouts)

All other swimmers should do workout 3

*1ST CYCLE IS FOR BROOKS/2ND CYCLE IS FOR CROZET

 

Warm up (everyone):

300 4:30/5:00

100 drill 2:00/2:00

300 4:30/5:00

4 x 25 15 meters all out :40/:40  2x

 

WORKOUT 1 (Noah Hargrove/Maren Weathersby)

200  dps 3:20/3:40

1 x 50 drill 1:10

200 dps 3:20/3:40

2 x 50 drill 1:10

200 dps 3:20/3:40

3 x 50 drill 1:10

200 dps 3:20/3:40

4 x 50 drill 1:10

 

12 x 100

2 x kick 2:00/2:10

1 x drill 2:00

 

400 pull

 

100 free 1:40/1:50

50 breaststroke drill (Noah)/50 fly or back swim (Maren) 1:00

50 perfect technique (same stroke) 1:00 4x

200 warm down

 

Workout 2 (Stephane, Noah Holstege, August Lamb, Parker Devillier, John Thomas, Hannah Brown/Leo)

200 drill 5:00

2 x 50 1:00

1-build 2-200 pace

150 perfect technique 3:30

2 x 50 1:00

1-build 2-200 pace

100 dps 2:30

2 x 50 1:00

1-build 2-200 pace

 

200 easy

 

kick 

150 2:50/3:10

50 :50/:55  4x

 

400 pull

 

4 x 100 2:15

25 build 80%/75 drill

 

12 x 50 freestyle

80% effort

target heart rate 150-160 (check after #6 and #12)

:10 rest

200 warm down

 

Workout 3-Izzy B/Kathryn B/Avery H/Sophie O/Athena/Sophie H/Peyton W

 

200 kick 3:20/3:40 (Brooks) 3:40/4:00 (Crozet)

100 drill 2:00/2:00 4x

 

400 pull (Paddles-pullbuoy)

1:00

4 x 100 25 no breaths (swim)/75 drill 2:00/2:00 (No equipment)

:30

4 x 100 paddles only 1:40/1:50 6 fly kicks off each wall

 

100 free dps 1:40 (Brooks)/1:50 (crozet)

2 x 25 @ 200 pace :30/:30 choice

50 easy 2:00

100 free (same as above)

4 x 25 @ 200 pace :30/:30 choice

50 easy 2:00

100 free (same)

6 x 25 @ 200 pace :30/:30

50 easy 2:00

100 free (same)

8 x 25 @ 200 pace :30/:30

 

200 warm down

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

           

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 
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