Variety 1500
** This workout is 3x500 with 30" rest between. The pattern has the same thing for the first part of each (ie 200 below) and the same thing for the second part (50 below).
** All kicks without board- can be on back, fly, on side, surf- except 200 can be with board.
100fr/25kick- ez. No rest, go right into...
75fr/50kick-strong.
50fr/75kick- fast.
25fr/100kick- fast.
** 30" rest after the 1k.
** Next set is with paddles of everything, but you kick with the band hard for the first half of each and you swim without for the second half. Idea is to feel the small circumference of the kick. Effort is up to you. If you don't have a band, on the no band parts just kick harder, but keep that circumference small!
100 with band kicking hard/25 no band.
75 with band kicking hard/50no band.
50/75.
25/100.
** 30" rest.
100FAST/25ez.
75FAST/50ez.
50FAST/75threshold.
25FAST/100threshold.
100 w/d.
Variety 3000
** This workout is 3x1k's with 30" rest between. The pattern has the same thing for the first part of each (ie 200 below) and the same thing for the second part (50 below).
** All kicks without board- can be on back, fly, on side, surf- except 200 can be with board.
200fr/50kick- ez. No rest, go right into...
150fr/100k-strong.
100fr/150k- fast.
50fr/200k- fast.
** 30" rest after the 1k.
** Next set is with paddles of everything, but you kick with the band hard for the first half of each and you swim without for the second half. Idea is to feel the small circumference of the kick. Effort is up to you. If you don't have a band, on the no band parts just kick harder, but keep that circumference small!
200 with band kicking hard/50 no band.
150 with band kicking hard/100no band.
100/150.
50/200.
** 30" rest.
200FAST/50ez.
150FAST/100ez.
100FAST/150threshold.
50FAST/200threshold.
100 w/d.
Variety 5100
** This workout is 5x1k's with 30" rest between. The pattern has the same thing for the first part of each (ie 200 below) and the same thing for the second part (50 below).
**Warm up: nonfree could be drill, band, IM, kick.
200free/50nonfree choice.
150fr/100nonfree choice.
100fr/150nonfree choice.
50fr/200nonfree choice.
** 30"rest.
MS:
** All kicks without board- can be on back, fly, on side, surf.
200fr/50kick- fast. No rest, go right into...
150fr/100k-fast.
100fr/150k- fast.
50fr/200k- fast.
** 30" rest after the 1k.
** Back's effort is your choice.
200as 25Fast, 25easy/50back.
150 as 25F, 25E/100back
100as 25F, 25E/150back
50 as 25F, 25E/200back.
** Rest 30" after 1k.
** Next set is with paddles of everything, but you kick with the band hard for the first half of each and you swim without for the second half. Idea is to feel the small circumference of the kick. Effort is up to you.
200 with band kicking hard/50 no band.
150 with band kicking hard/100no band.
100/150.
50/200.
** 30" rest.
200FAST/50ez.
150FAST/100ez.
100FAST/150threshold.
50FAST/200threshold.
100 w/d.