Tucson Workouts
Dmitriy Kononenko’s Women’s Workouts
Thursday June 07, 2012 10:30-11:30AM - LCM
1000 as 200 Free 3/3 breathing +50 Fly
200 Free 3/5 breathing by100 +50 Back
200 Free 3/7 breathing by 50 +50 Brst
200 Free 3/9 breathing by 25 +50 Free
2 x 500 1) kick 100 Fee +3x50 #1 Des 1-3@=60
100 Choice on back +3x50 #1 Hold it @70
2) 500 as 75 pull+25 choice skilling
4x250= IM order as 50 kick on back+100 drill same stroke + 3x50 mini –max @1:15’
9 turns #1 Easy/Med/Fastx3
#2 Distance girls
400 Free(100 str/bend arms by 25 +100 closed/open hand by 25
4 x100 kick Free Des 1-4 @2min
1 x 200 Free as 25 single arm/25single/50 finishing drill
Free 4x50 mini max set @60’’
4x100 kick odd 50 Free Fast +50 #1 Easy @70
even 50 Free Easy +50 #1 Fast
100 easy double arms
100 Free Race Pace @1:30
2X50 Free Race Pace @45
100 Free Race Pace @1:30
2x50 Free Race Pace @45 with flipturns
100 Easy choice
3x25 dives Free/#1/Free for time
Tom Rushton Men’s workouts:
Wednesday, June 06, 2012 PM – SCY
8x 50
100
200
r.1 – IM @ 45” base
r.2 – Kick @ 1’ base
r.3 – Choice @ 45” base
r.4 – Kick @ 55” base
r.5 – IM @ 40” base
r.6 – Kick @ 50” base
r.7 – Choice @ 40” base
r.8 – Kick @ 45” base
3x 3x 50 @ 1’10 – 1’ – 50” by round
descend 1-3 by ~5” per 50… #3 fast!
100 easy @ 1’30
2x( 2x( 2x turns) 50 easy)
10’ dives
Thursday June 07, 2012 10:30-11:30AM - LCM
5x 200 as 50 FLY – 100 FREE – 50 BA @ 3’ – 2’55 – 2’50 – 2’45 – 2’40 by round
2x 100 alt. K/S S/K @ 2’ – 1’55 – 1’50 – 1’45 – 1’40 by round
8x 100 pace alt;
odds - @ 1’30 neg. split, with 2nd 50 at 1500m race pace
events @ 1’20 even split at 1500m race pace
8x 50 Stroke Count = Time @ 1’10 Back or Free or mix
Thursday, June 07, 2012 10:30-11:30 AM LC
(Non-distance swimmers)
8x50 @ 60 (all dive from side – streamline in)
odds – swim 10m. underwater in middle of pool
evens – 5 strokes and a flip (focus on full pull into flip)
4x100 @ 2
1. IM, 2. Medley order, 3. Mix, 4. IM
6x50 @65 kick
fast/ez, ez/fast by 25
4x100 @ 2
50 drill/50 DPS
6x50 @ 60
odds 15m. al out 35 smooth, evens smooth
300 swim 20 strokes smooth, 10 strokes fast
focus on quick change of speed by accelerating in push phase and lifting kick
Monday, June 11, 2012 9:00-10:30 AM
600 Free @ 9:00
build each 200, low stroke count, 1.5 second glide off walls, 6-8 dolphin kicks
400 back @ 6:00
build each 100, kick pattern as above
200 fly or breast
build 50’s, kick pattern as above or 2 underwater pull-outs
16x50 kick
4 @ 60 3 free, 1 best (no free)fast
4 @ 65 2 free, 2 best (no free) fast
4 @ 70 1 free, 3 best (no free) fast
4 @ 75 choice fast
8x150 IM Spin @ 3:15
30 drill – 20 build 5 pushups (shallow)or 5 chin-ups (deep)between
8x100 band only pull @ 1:40
breathing pattern by 50
6 breaths – 5 breaths, 5 – 4, 6-5, 5-4, 4-3, 6-5, 5-4, 4-3