Below is a Holiday workout schedule. This is an upper level workout, so make adjustments based on ability level and always allow for a cool down.
Monday
Warm Up:
the usual
Set 1:
Race Pace 100's 30 sec rest between 100's, 3 mins. rest between sets
3 x (10 x 100) race
pace plus 5
Cool down 300 EZ
Tuesday
Warm Up:
the usual
Set 1: 20 x 50 kick 5
each stroke reverse IM order
first 10 with
board, 2nd 10 streamline 30 sec rest
Set 2: 4 x 200 pull -
choice with paddles on 3:30
Set 3: 12 x 25 breath
control with fins on :45
Cool down 200 stroke, 200
kick choice
Thursday
Warm Up:
the usual
Set 1: 4 x 50 (2 x fly /
back, 2 x breast, free on 1:30)
4 x 100 ( IM, back, brst,
free on 2:00)
Repeat the above set one
more time
6 x 150 ( 50 back, 50
brst, 50 free ) on 3:00
Set 2: 10 x 25 sprint kick with board choice
on :45
Cool down 200 catch up free EZ 100 kick with
board
Wednesday
Warm Up:
the usual
Set 1:
Race Pace 50's, 15 sec rest between 50's, 3 mins. rest between sets
3 x (10 x 50) race
pace plus 5
Set 2: 300 Kick fly with fins on side right
side down, left side back
100 backwards "sit in
chair kick" free
100 backwards "sit in
chair kick" fly
100 stretch it out free
kick on stomach streamline
Cool down
300 EZ
