Workouts

Workout - 1

Swim: 500 YDS EZ using all 4 strokes

Swim: 400 YDS IM, rest 5 sec. after each 25 FLY

Kick: (50 FLY + 50 BK + 50 BR) on 3:00

Kick: (50 BK + 50 BR + 50 FR) on 3:00

Pull: 4 x (200 FR + 50 STROKE) on 3:45

Swim: 6 x (25 FLY + 100 BK + 25 BR) on 2:45

Drill: 100 IM

Swim: 8 x 50 FR on :50 (holding :37)

Swim: EZ 200 YDS CHOICE

Workout - 2

Swim: 500 YDS EZ WARM-UP ALL STROKES

Swim: (Kick 100, Pull 100) IM ORDER with 10 sec. rest between each stroke and 5 sec. rest at each 25

Swim: 4 x 100 IM on 2:00

Pull: 4 x (100 BR + 200 FR) with 10 sec. rest after each 300

Swim: 10 x 50 FR on :55 (500 pace of :39)

Kick: 100 FLY + 100 BK + 200 BR + 100 FR

Swim: 200 EZ CHOICE

Workout - 3

Swim: 500 YDS EZ ALL STROKES

Kick: (50 FLY + 50 BK), (50 BK + 50 BR), (50 BR + 50 FR) with 10 sec. rest after each 100 - repeat

Swim: 16 x 25 on :30, Alternate FR and STROKE

Pull: 500 FR on 7:00, Breathe 3 & 5 per 100

Swim: 2 x (100 FLY + 200 BK +100 FR) on 7:00

Swim: 2 x 200 BR on 3:45

Kick: 16 x 25 on :40, Alternate FR & CHOICE

Swim: 10 x 50 FR on :50 (holding :37)

Swim: Down EZ 200 CHOICE

Workout - 4

Swim: 500 YDS EZ WARM-UP USE ALL 4 STROKES

Kick: 8 x 100 on 2:00, Alternate IM and Choice

Drill: 100 BK

Swim: 20 x 25 on :30, IM ORDER

Pull: 4 x 200 FR, breathe 4 & 6 per 100 with 10 sec. rest at 200

Swim: 2 x (100 FLY + 200 BR + 100 FR) on 7:00

Swim: 8 x 50 BK on 1:00

Swim: 10 x 50 FR, 6 on :50, 4 on :45

Swim: DOWN EZ 200 CHOICE

Workout - 5

Swim: 500 YDS EZ WARM-UP, USE ALL STROKES

Pull: 3 x 300 FR using Pull-Buoy on 4:30, breathe 4 & 6 per 150

Swim: 8 x 25 FLY on :35

Kick: 4 x 200 IM ORDER on 4:15

Swim: 200 FLY + 100 BK + 100 BR on 7:15

     100 FLY + 200 BK + 100 BR on 7:15

     200 BK + 100 BR + 100 FR on 7:00

     100 BK + 200 BR + 100 FR on 7:00

Sprint: 4 x 50 STROKE on 1:00

Swim: DOWN EZ 200 CHOICE

Workout - 6

Swim: 500 YDS EZ WARM-UP

Kick: 8 x 100 YDS CHOICE on 2:00

Pull: 8 x 100 FR on 1:45, breathe 2, 3, 4, 5 and 7 per 100

Swim: 4 x (100 FLY + 100 BK) on 4:15

     4 x (100 BK + 100 BR) on 4:00

     4 x (100 BR + 100 FR) on 3:45

Swim: DOWN EZ 200 FR

Workout - 7

Swim: 500 YDS EZ CHOICE

Swim: 2 x 150 FR on 2:05

     2 x 75 on 1:05

     2 x 25 on :25 NO REST BETWEEN SETS = 500

Kick: 400 IM on 8:30

Drill: 100 CHOICE

Swim: 2 x 150 on 2:00

     2 x 75 on 1:00

     2 x 25 on :25 NO REST BETWEEN SETS = 500

Swim: 100 STROKE EZ

Pull: 2 x (200 FR + 50 STROKE) on 3:45

Swim: 8 x (25 FLY + 25 BK + 25 BR) on 1:30

     8 x (25 BK + 25 BR + 25 FR) on 1:20

Swim: DOWN EZ 200 FR

Workout - 8

Swim: 500 YDS EZ FR

Kick: 5 x 100 Alternate IM and Choice on 2:05

Pull: 3 x 200 FR on 3:00

     Breathe 3 & 5 per 100

Swim: 200 IM + 50 FLY on 4:30

     200 IM + 50 BK on 4:30

     200 IM + 50 BR on 4:30

     200 IM + 50 FR on 4:15

Drill: 200 BK

Swim: 4 x (200 STROKE on 3:45 + 50 FR on :45)

Kick: 200 FR as 25 EZ, 25 FAST

Sprint: 4 x 25 FR on :30 descend to :16

Swim: DOWN EZ 200 STROKE

Current Videos:

Breast Stroke:

http://smithal3.googlepages.com/Kitajima-arms-recovery-before-WC.mpeg

 http://smithal3.googlepages.com/Kitajima-front-above.mpeg

http://smithal3.googlepages.com/Kitajima-front-breathing-timing-arm.mpeg

http://smithal3.googlepages.com/Kitajima-kick-timing-transfer-befor.mpeg

http://smithal3.googlepages.com/Kitajima-long-pull-after-start-glid.mpeg

http://smithal3.googlepages.com/Kitajima-side-above.mpeg

http://smithal3.googlepages.com/Kitajima-slowmotion-front-side-abov.mpeg

http://smithal3.googlepages.com/Kitajima-turn-push-side-no-twist.mpeg