DAY 1
1) Your choice warm up
2) 6 x 100's dive sprint swims alt by 100: fly / back / free
50 - 100 easy warmdown between each 100 [ 4:00 ]
& 200 warmdown after last 100
3) 9 x 75's kick sprint w/ or wo/ choice of equipment alt by 75's: fly - back - free [ 2:00 if wo/ equip ]
4) 3 x "Bittinger" set of
all-out!!! Last 50 w/out equip. 200 warm down after each set.
5 x 50's - one set of each stroke - choice of order by set [ 1:30 per 50 & 12 min per set ] - wrist wts or DB's & chute are essential. Sprint each 50
Strength Training
1) BEARs - 4 reps w/ rollouts
2) Chins to failure - immediately move to LAT PULLDOWNS reverse grip and go to failure
(select a weight that allows for 12 or less lat pulldown reps)
3) SQUAT JUMPS
:30 sec w/ 20% body weight in each hand / :30 sec rest
:30 sec w/ 10% DB held in both hands / :30 rest
:30 sec at bodyweight.
4) Decline Flies to failure immediately followed by Single DB PULLOVERS:
hold one DB w/ both hands - lay across a flat bench so that your body is perpendicular to it and rep out to failure.
(select a weight that allows for 12 or less pullover reps)
Day 3
Swim
1) Choice warmup
2) 50 free swim w/ chute -moderate speed
50 back swim w/ chute & DB's - mod speed
50 choice swim w/ chute, DB's & ankle wts
3) 5 sets of: 4 x 50's alt by 50 IM order SWIMS within each set ( Breast is with flutter or Fly kick )
alt by set: (# 1) Chute, DB's & ankle wts - (3:00 per 50) - 50 easy warmdown after each 50
(# 2) with DB's and ankle weights (3:00) - 50 choice warmdown after each stroke
(# 3) with Chute and DB's (3:00) - 50 choice warmdown after each stroke
(# 4) with DB's only - 50 choice warmdown after each stroke
(# 5) No equipment - 50 warmdown after each stroke
**You should feel quite fast on last set
All 50's are All Out on (3:00). After Each set take an extra minute warmdown
Try to get times for each 50 so that we can compare times from cycle to cycle. If you don't sprint each equipment 50 we must revert to long yardage.
