As with past un-coached workouts, if three numbers appear, it is to correspond to the three lanes (or in the case of Monday morning swimmers, the first number is for Lane 1 and the second is for lane 2).

 

Week 3 Un-coached Workout

300/200/200 fr

200/150/150 pull

100 kk

3/2/2 rounds of:

2 x 25ftd :10

2 x 50 choice – swim faster every 5th stroke! :15

2 x 100 as 25 nf, 50 easy fr, 25 nf :20

200 free with fins...last 25 all out!

Cool

Up to 250 QUIET pull (that means entering the water with your fingers first, then your hand and finally your arm)

 

Week 2 practice 2 (uncoached)

 

Warn up:  200 choice, 200 kick with fins & board if desired

Main:

4 x 25 fast on :15 rest

8 x 25 as odds & evens on :10r

       odds: finger tip drag drill

       evens: 6 kick switch drill

8/6/4 x 50 easy (quiet swimming) on :10r

100 fast free with NO BREAKS on the walls! …try to time yourself

8/6/4 x 50 kick with fins on :10r (Lane 1 can opt NOT to use fins and may do half of these as fly kick)

4 x 25 OR 100 non-free (IM for lane 1)

8/4/4 x 25 sprint with fins on :15 or :20 rest

Cool: 400/300/200 pull  or swim…your choice

 

Total: 2300/1900/1700 metres