swimming – Kelli Nickole

Swim: Freestyle/Backstroke Work

January 22, 2018January 22, 2018Posted in Running & TrainingTagged cross train, fitness, swim workout, swimmingLeave a comment

Hopefully I’ll be back to running soon but until then, another swim workout to start the week!

TOTAL: 2,500 YARDS

Feel free to cut down on distance and adjust the times as needed!

Warm Up

1 x 300 Free

4 x 50 Kick (Streamline on back) @ 1:20

4 x 25 IM (Butterfly, Backstroke, Breaststroke, Freestyle) @ 0:45

2 x 50 Drill (Zipper Drill) @ 1:10

Main Set

1 x 300 Free @ 6:10

1 x 100 Back @ 2:30

1 x 200 Free @ 4:30

2 x 100 Back @ 2:30

1 x 100 Free @ 2:30

3 x 100 Back @ 2:30

1 x 100 Free – No interval

Warm Down

4 x 100 Pull @ 2:40

1 x 100 Free

Swim: Descending Pull Set

January 16, 2018January 16, 2018Posted in Running & TrainingTagged fitness, injury, Running & Training, swim workout, swimming3 Comments

After four weeks of not running, I’m starting to the get in the groove of other activities that will help me to maintain my fitness level. Of these other activities, my favorite has been swimming though I may be a little biased since I used to swim competitively and teach swim lessons.

TOTAL: 2,200 YARDS

Feel free to adjust the times as needed!

Warm Up

1 x 300 Free

6 x 50 Kick (Streamline on back) @ 1:20

4 x 25 IM (Butterfly, Backstroke, Breaststroke, Freestyle) @ 0:45

Drill Set

4 x 50 Drill (3 Strokes + 12 Kicks) @ 1:20

4 x 50 Drill (Zipper Drill) @ 1:10

Main Set

1 x 200 Pull @ 5:00

2 x 100 Pull @ 2:30

4 x 50 Pull @ 1:20

8 x 25 Pull @ 0:35

Warm Down

1 x 300 Free