Winter Program Sample Workout

Workouts in fall are typically:

  • 4 X
    • 2 X 50 Drill on 1:05/1:10/1:15/:10 sec rest between
    • 2 X 50 Swim on :55/1:00/1:05/:10 sec rest
      1st set Drill is catch up
      2nd set Drill is single arm
      3rd set Drill is spear/layout
      4th set Drill is zipper
  • 400 Pull - breathe every 3rd stroke for 50m, every 5th stroke for 50m
  • 4 X 250 on 4:00/4:20/4:30/4:45/5:10/6:00
    #1 as 100 build, 50 smooth, 100 Hard
    #2 as 50 build, 50 smooth, 150 Hard
    #3 as 50 smooth, 200 Hard
    #4 as 100 Hard, 50 smooth, 100 Hard
  • 200 or 400 Kick choice as 50m with board, 50m w/out board
  • 4 or 6 X 75 as 50 EZ, 25 Blast on 1:30/1:35/1:40/1:45/:10 sec rest
    - odds stroke (no free)
    - evens free
  • 50-100 EZ choice

Total: 3300m







PAY IN PERSON for FALL:
To register, pay by cash or cheque to KC directly. See Winter Programs for more!

(updated Sept 1, 2017)