Strength Training
December 2011 ~ February 2012
*Alternating Weeks
Swim Training
December 2011 ~ February 2012
Monday: 5am. "Chest & Back" + Core or "Chest, Shoulders & Triceps" + Core
*Alternating Weeks
*Alternating Weeks
Wednesday: 5am. "Shoulders & Arms" + Core or "Back & Biceps" + Core
Friday: 5am. "Legs & Back" + Core
Swim Training
December 2011 ~ February 2012
Tuesday: 5am. 30 minutes. "Speed"
200yd warm up.
200yd warm up.
10 x 25yd Sprint. Increasing effort.
5 x 50yd Sprint. Increasing effort
200yd cool down.
Thursday: 5am. 45 minutes. "Technique"
200yd warm up.
- Various, misc., drills. - Pulls, Kicks, etc.
200yd cool down.
Saturday: 9am. 1hr. "Endurance"
200yd warm up.
1 mile free style swim
200yd cool down.
Thursday: 5am. 45 minutes. "Technique"
200yd warm up.
- Various, misc., drills. - Pulls, Kicks, etc.
200yd cool down.
Saturday: 9am. 1hr. "Endurance"
200yd warm up.
1 mile free style swim
200yd cool down.
