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Apr. 21, 2009 - Duke

By Leroy Cunningham,2014-11-11 02:14
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Apr. 21, 2009 - Duke

    1 Warm-up

200 Swim

    200 Kick

    200 Swim (incorporate drills)

Main Workout

10 x (dryland + 50)

    Dryland workout, then swim 50 free 25 crunches (x2 and at end) Side plank (one each side)

    15 pushups (repeat at end) Streamline jumps

    Lunges along side of pool Suitcases

6 x 150

    50 free, then 100:

    Pull Breath 3 5 7 9

    Sighting Kick

    I.M. Pull

    4 x 100 pull w/paddles @ 1:40

    4 x 25 @ 0:45 as fast as possible

Cool down

200

Total: 2700 yrds.

    2 Warm-up

200 Swim

    100 Kick

    200 Swim (incorporate drills)

Main Workout

7 x (dryland + 50)

    Dryland workout, then swim 50 free 25 crunches Side plank (one each side)

    15 pushups Streamline jumps

    Lunges along side of pool Suitcases

6 x 150

    50 free, then 100:

    Pull Breath 3 5 7 9

    Sighting Kick

    I.M. Pull

    3 x 100 pull w/paddles @ 1:40

    4 x 25 @ 0:45 as fast as possible

Cool down

100

Total: 2250 yrds.

    3 Warm-up

200 Swim

    100 Kick

    200 Swim (incorporate drills)

Main Workout

7 x (dryland + 50)

    Dryland workout, then swim 50 free 25 crunches Side plank (one each side)

    15 pushups Streamline jumps

    Lunges along side of pool Suitcases

4 x 150

    50 free, then 100:

    Sighting Breath 3 5 7 9

    I.M. Kick

    2 x 100 pull w/paddles @ 1:40

    4 x 25 @ 0:45 as fast as possible

Cool down

100

Total: 1850 yrds.

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