Fall 2010 (post sinus infection workout)

Swim

1) Choice warm-up

2) 6 sets of:

a. 100 Fly drills alt by 25's: Dolphin Dips hands @ sides / right arm reg modified / left arm reg modified / alt arm reg modified [@ 2:00]

b. 50 back kick sprint [@ 1:00]

3) 6 sets of:

a. 200 Free swim HYPOXIC alt by 25's:

i. Even #'s: all the same number of breaths (ex: every 2 strokes)

ii. Odd #'s: decrease number of breaths by 25 (ex: Every 2 strokes on lap 1/ every 3 strokes on lap 3 / every 4 strokes on lap 5 / every 5 strokes on lap 6...). If possible, add 1 stroke per lap on each 25 on successive 200's. May use paddles and fins.

b. 100 Fly Kick alt by 25: right side / back / left side / belly. Take enough rest to make Hypoxic 200's but the least amount possible (try 20sec)

4) 8 sets of:

a. 100 Back stroke drill alt by 25's: 3 count right arm only / 3 count left arm only / double

arm / alt 3 count switch. Every other 100 w/paddles or DB's & CHUTE

b. 50 Free Kick w/ or w/o ankle weights

c. (20 sec rest and repeat)

No strength till infection gone.