Ruth's Favorite Workouts:
1)
Warm Up
12 x75 or 50's on 1.30
Last 25 Non Free
4 x 100 or 75's on 1.45 (Descend)
6 x 12 1/2's on .40 Choice Sprint
1 x 300 or 200 on 6.00
Kick last 25 of each 100
12 x 150 or 100 Free on 2.30
Descend 1-3, 4-6, 7-9, 10-12
2 x 300 Pull with Paddles on 4.30
Breathing pattern per 100 (3,5,7,9)
200 EZ
4,350 yards
2)
Warm Up
6 x 100 or 75's on 1.45 (Descend)
1 x 500 Choice Stroke on 10.00
Kick last 25 of each 100 Non Free
6 x 12 1/2 on .40 Choice Sprint
1 x 300 or 200 Free on 5.00
(Even pace) perfect turns
60 x 25 on .30 every 4th 25 Non Free
1 x 300 Free
(Even pace) breathing every 3 strokes
Rest 1 minute
12 x 50 on 1.10
(25 sprint kick, 25 moderate free)
200 EZ
4,150 yards
3)
Warm Up
8 x 50 Free on 1.00
20 x 25 on .30 (every 4th Non Free)
6 x 12 1/2 on .40 Choice Sprint
6 x 300 or 200 on 5.00
Descend 1-3, 4-6
6 x 150 or 100 on 3.00
Middle 50 Non Free)
8 x 75 or 50's on 1.45
(25 Stroke, 25 Free, 25 Stroke)
EZ 100
4,450 yards
4)
Warm Up
10 x 50 Free on 1.00
4 x 100 on 2.00 (Last 25 Drill of each 100)
6 x 12 1/2's on .40 Choice Sprint
4 x 25 on 1.00 Perfect Free
(Perfect 1650 Pace on following set)
4 x 100 or 75's on 1.30
1 x 400 or 300 on 6.00
8 x 50 or 25's on .45
1 x 400 or 300 on 6.00
4 x 100 or 75's on 1.30
EZ 100
16 x 50 Pull with Paddles on .50
(Alternate Distance per Stroke / Sprint)
EZ 200
4,250 yards
5)
Warm Up
10 x 50 Free on 1.00
6 x 75 on 1.30 (Build 2nd 25)
6 x 12 1/2 on .40 Choice Sprint
8 x 25 Drill on 1.00 (IM order)
4 x 100 or 75's Free on 1.45 (Hold pace)
4 x 125 or 100's on 2.15 (First + Last 25 Non Free)
4 x 100 or 75's Free on 1.45 (Last 25 Kick)
4 x 125 or 100's on 2.15 (First + Last 25 Non Free)
3 x 300 or 200's on 4.30
(Choice Swim, Kick, or Pull)
200EZ
4,200 yards
6)
Warm Up
10 x 50 Free on 1.00
1 x 400 (Build each 100 to full speed)
Rest 1:00
6 x 12 1/2's on .40 Choice Sprint
8 x 50 Choice on 1.05
(Sprint 1st and last 12 1/2 of each 25)
Ê
16 x 25 all out sprint on .45
(kick with perfect underwater streamline)
ÊEZ 100 @ 3:00
Ê
12 x 50 @ 1:20 choice Stroke
Descend 1-3, 4-6, 7-9, 10-12
EZ 100 @ 3:00
Ê
1 x 50 off the blocks for time
Ê
EZ 200
2,800 yards
ASHEVILLE MASTERS SWIMMING
Website by Nathan Hart - flyguy1992@bellsouth.net
|
