Swim for Maverick

2009-12-20T20:34:00.000-08:00

Monday Morning, December 21, 2009

SPRINTERS - written for scy
Hope you're feeling better today

400 swim freestyle
400 reverse IM - each 100 is 50 drill reverse IM order, 50 breast pull w/free kick
200 easy choice skulling
1:00 rest
3 sets of:
2 x 125 @ :10 rest - 75 drill/swim/drill by 25's, then 50 kick choice - change kick from set to set
2 x 100 @ 1:40 - 50 fist free, 50 swim free/NO FREE by 25's
No rest between sets. Check HR after 3rd set
6 x 50 swim/kick by 25's - 3 @ :50, then 3 @ :45, then...
6 sets of:
2 x 125 swim choice @ 1:40
2 x 150 swim free @ 1:40 - br 4/2 on last 50
No rest between sets, except 1:00 rest after 3rd set
200 easy drill after 6th set = 6150 scy.
Eat well today, drink plenty of water. Something fast tonight, have a great day!

2009-12-20T19:58:00.000-08:00

Monday Morning, December 21, 2009

DISTANCE - written for scy
Big day today, be expeditious with the warmup

800 swim freestyle
400 reverse IM - each 100 is 50 drill choice reverse IM order, 50 breast pull w/free kick
1:00 rest
With fins, 2 sets of:
4 x 50 @ :55 - 25 fly kick on side, 25 choice fly drill
3 x 100 @ 1:40 - 50 kick on back w/arms toward ceiling, 50 breast pull w/free kick
No rest between sets. After 2nd set, check HR
18 x 100 as follows:
odds- swim free br 3 @ 1:10
evens- swim free br 3, except 3rd 25 is swim breaststroke @ 1:20
1:00 rest - get HR
8 sets of:
3 x 75 kick desc 1-3 to all out FAST @ 1:30
BROKEN 75:
odd sets - 50 kick FAST @ :10 rest, then 25 kick FAST
even sets - 3 x 25 kick FAST @ :10 rest
100 drill @ 2:00 after odd sets;
100 swim @ 2:00 negative split free after even sets
200 easy drill after 8th set = 7400 scy
Eat well today, stretch tonight if you can - big 600's tomorrow. Have a great day!

2009-12-20T19:50:00.001-08:00

Sunday, December 20, 2009

EC & JD - written for scy

400/400/200
or...
800/400
1:00 rest
16 x 50 in sets of 4 as follows:
2- drill/swim by 25's
2- kick choice
8 @ :55, 8 @ :45
3 sets of:
15 x 25 as follows:
1- kick build to FAST @ :40
1- swim all out FAST @ :40
1- LUNGBUSTER @ :20
1 x 5:00 swim @ 6:00 - increase your yardage on the 5:00 swims to what you can on #3
No rest between sets
With fins:
12 x 150 swim desc 1-3 @ 2:40 to all out FAST
200 easy drill = approximately 6300 or 6500 scy.
Rest up tonight, eat well & get ready for a big week. Have a great day!

2009-12-18T09:44:00.000-08:00

Friday, December 18, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
2 sets of:
4 x 50 @ :10 rest - offside breathing freestyle drill
1 x 250 @ :10 rest - odd 50's are swim free, even 50's are choice drill NO FREE
4 x 50 swim free/NO FREE by 25's (same sgtroke as drilling on 250 above) @ :45 in 1st set; @ :40 in 2nd set
No rest between sets. After 2nd set, get right into...
6 x 150 swim choice @ 1:55 - 3rd 50 is free br 4/2
1:00 rest - get HR immediately & OML
6 sets of:
3 x 25 @ :40 - 1/2 swim FAST 1/2 drill
1 x 100 swim FAST for time
1 x 100 drill @ 1:00 rest
3 x 25 swim FAST for time @ :10 rest
50 drill @ 1:00 rest
Warmdown with...
400 drill/kick choice by 50's
8 x 50 pull or swim choice @ :50 - pull is br 4/2 on 2nd 25
6400 scy
Great job this week! Enjoy your day off tomorrow, see you Sunday at 2 p.m. Have a great day!

2009-12-17T20:29:00.000-08:00

Friday Morning, December 18, 2009

DISTANCE - written for scy
Big day today, you'll have to hustle in the warmup!

800 swim freestyle
400 reverse IM - each 100 is swim/kick/swim/drill by 25's
1:00 rest
4 x 125 @ 2:15 - 50 fist free drill, feel water on forearms, 75 drill/kick/drill by 25's NO FREE
3 sets of:
4 x 75 @ 1:10
2- swim/kick/swim free by 25's
2- swim NO FREE/free/NO FREE by 25's
3 x 100 swim free br 3 @ 1:15 (@ 1:10 in 2nd set, @ 1:05 in 3rd set)
No rest between sets.
1:00 rest after 3rd set, check HR immediately & OML
9 x 50 kick @ :50 - 2 easy 1 FAST for time
1 x 200 swim negative split free - 90% effort on 2nd 100
:30 rest
9 x 50 kick @ 1:00 - 2 easy 1 FAST for time
1 x 200 swim negative split free - 95% effort on 2nd 100
:30 rest
9 x 50 kick @ 1:10 - 2 easy, 1 FAST for time
1 x 200 swim negative split free - 100% effort on 2nd 100
50 easy
1:00 rest
Finish up with...
15 x 100, all @ 1:20
1- pull free br 3/7 by 50's
1- swim backstroke w/great turns & breakouts
1- swim IM
200 easy drill = 7200 scy
Enjoy your day off tomorrow, Sunday at 2 p.m. Have a great day!

2009-12-17T20:00:00.001-08:00

Friday Morning, December 18, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/kick/swim/drill by 25's
200 easy choice skulling
1:00 rest
4 x 150 @ :15 rest - 75 choice drill, 50 choice kick, 25 skulling
8 x 50 @ :10 rest - 25 ra2 la2 free, 25 choice drill NO FREE
4 x 75 swim free - build kick on 2nd 25 - @ 1:10
4 x 75 swim breast/back/breast by 25's @ 1:15
4 x 75 swim back w/good turns & breakouts @ 1:10
1:00 rest
SPEEDSET: 16 x 50 @ 2:00 FAD
Warmdown at least 400 before you go.
Have a great day!

2009-12-17T09:27:00.000-08:00

Thursday, December 17, 2009

SPRINTERS - written for scy
Hope drylands went well for you this morning...

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 100 @ 1:40 - 50 ra2 la2 free, 50 breast kick on back
4 x 100 @ 1:40 - 50 swim free, 50 choice drill NO FREE
16 x 50 in sets of 4:
2- swim free neg split
2- swim free/NO FREE by 25's - 2nd 25 should be same stroke as drilled on previous 4 x 100's
odd sets @ :45
even sets @ :40
1:00 rest - get HR immediately & OML
6 sets of:
6 x 25 @ :40
1- swim 1/2 FAST 1/2 drill
1- kick build to FAST
1- LUNGBUSTER
1 x 250 swim free @ 3:00 - br 4/2 on last 75
1 x 150 swim negative split @ 2:00 - br 4/2 on 2nd 75
1 x 100 swim free @ 1:00 - br 4/2 on 2nd 50
No rest between sets.
6 x 50 pull (or 300) & 200 easy drill after 6th set = 7000 scy.
Stretch tonight, eat well & get excited for your break. Have a great day!

2009-12-16T21:36:00.000-08:00

Thursday Morning, December 17, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is drill/swim/drill IM order, then last 25 is breast pull w/free kick
1:00 rest
9 x 100 as follows, all @ 1:45
1- 50 fist free drill, 50 breast kick on back
2- 50 choice drill, 50 fly kick on side
3- IM drill
3 x 300 pull free @ 4:30 - #1 is br 3/5 by 50's; #2 is br 3/7 by 50's; #3 is br 3/9 by 50's
24 x 50 @ :45 in sets of 4 (6 times through):
2- swim negative split free br 3
2- swim IM order by 25's
1:00 rest - get HR immediately & OML
With fins:
12 x 75 @ 1:30 as follows:
50- breast pull w/free kick, desc 1-3 to FAST
:10 rest
25 LUNGBUSTER
1:00 rest after #12
Finish up with...
4 sets of:
2 x 150 swim negative split free br 3 @ 1:50
3 x 50 swim back/breast by 25's @ :50 in odd sets, @ :45 in even sets
No rest between sets.
200 easy drill after 4th set = 7200 scy.
Do an excellent job in school today, eat well and stay well hydrated. Have a great day!

2009-12-16T07:37:00.000-08:00

Wednesday, December 16, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 choice backstroke drill, 50 drill/kick by 25's IM order
200 easy choice skulling
1:00 rest
12 x 50 as follows:
2- drill/fly kick on side by 25's @ 1:00
2- swim free/NO FREE by 25's @ :45 - 2nd 25 should be what you drill on first 2 x 50's
From the middle of the pool:
8 x three-turn 75's @ :10 rest - 2 free, 2 NO FREE, 1 w/moderate turns, 1 FAST
1:00 rest
With board & bleach bottle, 12 minutes of:
:30 - kicking out as far as you can & hold it for :02, then back to the wall & repeat
:30 rest
1:00 rest - get HR
4 sets of:
3 x 200** kick negative split, descend 1-3 to what you can @ 3:20 - #3 should be juicy
** vertical dolphin kick w/bleach bottle after each 200 until the 3:20
3 x 50 kick FAST @ :50 (@ 1:00 in 2nd set; @ :50 in 3rd set; @ 1:10 in 4th set)
50 easy after each set
After last set, warmdown with...
6 x 100 pull free br 4/2 @ 1:30
6000 scy
Stretch tonight, eat well and think about the events you'd like to swim at the Foxjet meet. Have a great day!

2009-12-15T20:12:00.000-08:00

Wednesday Morning, December 16, 2009

DISTANCE - let's do the workout from Tuesday, December 15

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
9 x 100 as follows, all @ :15 rest
1- 50 fist free, 50 swim free
2- choice drill/swim by 50's NO FREE
3- kick negative split
1 x 800 as follows:
50 drill/swim by 25's choice NO BACKSTROKE
100 swim backstroke
50 breaststroke kick w/board easy/FAST by 25's
6 x 50 swim breast/free by 25's @ :50 - build breaststroke to FAST finish
1:00 rest - get HR
With fins, 5 sets of:
3 x 25 @ :40 breast pull w/free kick - FAST hands back to the front
3 x 25 as follows:
1- swim 1/2 FAST 1/2 drill @ :30
2- LUNGBUSTER @ :20
3- swim all FAST @ :30
After 5th set, finish up with...
200 drill then work on backstroke starts, or...
1 x 800 backstroke: 100 smooth, 50 real strong, 50 drill
200 drill
Eat well today, keep drinking your water. Have a great day!

2009-12-15T09:38:00.000-08:00

Tuesday, December 15, 2009

SPRINTERS - written for scy
Great job this weekend!

400 swim freestyle
400 reverse IM - each 100 is 50 drill, 25 kick, 25 breast pull w/free kick
200 easy choice skulling
1:00 rest
6 x 150 @ :15 rest as follows:
50 offside breathing free drill, 50 drill/swim breaststroke, 50 kick w/good underwater dolphin kick
8 x 25 @ :35 - jungle sprints - 2 free, 2 NO FREE
3 x 300 pull free @ :20 rest -
#1- br 4/2 on last 100
#2- br 4/2 on last 200
#3- br 4/2 throughout
1:00 rest - get HR immediately & OML
6 x 50 kick choice @ :45
4 x 125 swim @ 1:35
4 x 75 swim 50 back, 25 breast @ 1:10
6 x 50 kick choice @ :45
4 x 225 swim free @ 2:35
4 x 75 swim 25 back, 50 breast @ 1:10
6 x 50 kick @ :45
4 x 75 swim back/breast/free by 25's @ 1:10
3 x 325 swim free @ 3:40
Get HR immediately & OML
200 easy drill = 7375 scy
Stretch tonight, think about the Foxjet entries. Have a great day!

2009-12-14T20:33:00.000-08:00

Tuesday Morning, December 15, 2009

DISTANCE - written for scy
Great job this weekend!

800 swim freestyle
400 reverse IM - each 100 is 50 drill, 25 swim, 25 fly kick on side
1:00 rest
4 x 50 @ 1:00 - 25 catchup free drill, 25 choice breaststroke drill
6 x 75 @ 1:20 - 25 breast kick on back, 25 breast pull w/free kick, 25 choice backstroke drill
4 x 50 @ :50 - swim backstroke/swim breaststroke by 25's
1:00 rest
3 sets of:
3 x 100 swim/kick by 50's @ 1:30
1 x 1200 swim free br 3, desc the 3 x 400 to 85%, no 400 slower than 5:10
:20 rest after 1200
4 x 50 kick FAST @ :50 (@ 1:00 in 2nd set, then @ 1:10 in 3rd set)
200 easy drill after the 3rd set = 7350 scy.
Eat well today, stay well hydrated. Four weeks until the Foxjets meet, let's talk about your events for that meet. Have a great day!

2009-12-11T04:53:00.000-08:00

Friday Morning, December 11, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/choice breast drill by 25's
200 easy choice skulling
1:00 rest
3 x 150 @ :15 rest - 50 ra2 la2 free, 50 1/2 ra 1/2 la back drill, then 50 choice
4 x 100 @ 1:45 - 50 offside breathing free drill, 25 free swim, 25 fly kick on side
16 x 50 as follows:
4 @ :55 - odds swim/kick free, evens swim free/NO FREE
4 @ :45 - swim free - can be pull for one round if you'd like, but br 4/2
12 x 25 @ :40 -
1- FAST breakout & 3 strokes, then drill
2- swim build to FAST
3- choice drill or skulling
Finish up with a 400 easy drill or pull
Have a safe trip out to the meet, see you at the pool!

2009-12-10T09:47:00.000-08:00

Thursday, December 10, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
3 x 100 @ 1:45 - 50 offside breathing free, 50 swim free; then
3 sets of:
4 x 75 @ :10 rest - drill/swim/kick on odds, drill/swim/drill on evens
2 x 75 swim free/NO FREE/free by 25's @ 1:10** - 2nd 25 should be same stroke you drill on 75 above
** - 2nd set @ 1:05; 3rd set @ 1:00
No rest between sets.
After 3rd set, get right into...
8 x 25 @ :35- JUNGLE SPRINTS
1:00 rest - check HR
6 sets of:
4 x 25 swim at 90% @ :35
4 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:10
100 drill
1:00 rest between sets.
300 easy pull after 3rd set
After last set, finish up with...
4 x 100 swim free @ 1:15
300 choice drill
6250 scy.
Stretch tonight, drink plenty of water between now and the time you leave tomorrow, and get excited for the meet. Have a great day!

2009-12-09T18:25:00.001-08:00

Thursday Morning, December 10, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
4 x 75 @ :10 rest - 50 offside breathing free drill, 25 breast kick on back
4 x 75 @ 1:20 - 50 choice drill NO FREE, 25 fly kick on side
1 x 600 pull free br 3/5/7/9 by 50's (in 2nd set, go swim free or back)
:30 rest between sets; check HR after 2nd set, then finish up with...
12 x 50 swim @ 1:10, desc 1-3's to something all out smoking FAST
200 easy loosen = 4400 scy.
Rest up today, get excited for the meet - make sure you drink plenty of water between now and tomorrow afternoon. Have a safe ride out there, see you at the pool!

2009-12-09T18:14:00.000-08:00

Wednesday, December 9, 2009

EC & JD - written for scy

800/400
or...
400/400/200
3 sets of:
3 x 50 fist drill/swim free @ 1:00
3 x 50 drill/swim @ 1:00 - back in 1st set, breast in 2nd & fly in 3rd
1 x 100 swim @ 1:30 - desc 1-3 by set
1 x 200 swim neg split free - desc 2nd 100 1-3 by set
:30 rest between sets; check HR after 3rd set
4 sets of:
3 x 25 as follows-
:30 kick FAST on back at wall, then 25 swim FAST breaststroke - all @ 1:10
4 x 50 swim back/breast by 25's @ :50 (@ :45 in 2nd set, @ :50 in 3rd set, then @ :40 in 4th set
4 x 75 swim free @ :55 (in 3rd set, go 50 swim/25 kick @ :55, in 4th set go kick/swim/kick by 25's @ 1:00)
1:00 rest between sets.
After 4th set, finish up with...
24 x 25 @ :40 w/fins in sets of 4
200 easy loosen after last 25 = 6200 scy (JD) & 6000 scy (EC)
Tomorrow we should be back to our regular schedule (and pool) - thanks for being flexible today. Enjoy the rest of the day!

2009-12-07T19:59:00.000-08:00

Tuesday Morning, December 8, 2009

EC & JD - written for scy

800 or 400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling (EC only)
1:00 rest
4 x 75 @ 1:15 - 50 fist free drill, 25 1/2 ra 1/2 la backstroke drill - keep head back, steady kick
4 x 75 @ 1:15 - 50 choice drill/swim by 25's, 25 fly kick on back
6 x 25 @ :40 as follows:
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST
2 sets of:
2 x 50 swim free/NO FREE by 25's @ :50
2 x 150 swim negative split free @ 1:50 - EC br 4/2 on middle 50, JD br 3
No rest between sets.
After 2nd set, get HR immediately & OML
1:00 rest
8 x 250 (all @ 5:00) as follows:
1 x 100 swim free @ 1:10
2 x 50 swim at 200 GP or FASTER @ :50
50 drill
After 8th set...
JD- 400 pull free br 3/5/7/9 by 50's
EC - warmdown with 12 x 50 - 2 drill @ 1:00, 2 pull free br 4/2 @ :50 = 5150 scy
Make sure you eat this morning. Hope your exams go well, be careful driving.
JD - finish up with...
6 x 300 @ 4:30 - negative split & desc 2nd 150 1-3 & 4-6 to what you can; #'s 3 & 6 should be juicy
200 easy loosen = 7150 scy
Eat well today, rest up and get excited for the meet. I'll email you later today about tomorrow's options. Enjoy the snow!

2009-12-07T09:59:00.000-08:00

Monday, December 7, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 swim/drill, then 50 choice backstroke drill
200 easy choice skulling
1:00 rest
8 x 50 @ 1:00
2- catch-up free
2- drill/swim breaststroke - fast hands to the front, chin back
3 x 100 drill/kick choice by 50's @ 1:40
3 x 100 @ :10 rest - 50 swim, same stroke as previous 3 x 100, then 50 skulling
3 x 100 @ 1:30 - 50 swim free br 4/2, 50 pull breaststroke
1:00 rest - check HR
12 x 300 @ :20 rest as follows:
1- 50 drill, 25 fly kick on side, 50 drill, 25 choice kick
1- kick choice, desc 1-3 to what you can, should be juicy, #4 with a board
1- pull free br 4/2
1:00 rest after #12, then...
All @ :30 rest:
200 -150 pull br 4/2, 50 kick FAST
200- 100 pull br 4/2, 100 kick FAST
200- 50 pull br 4/2, 150 kick FAST
50 easy
1:00 rest
200 kick FAST for time
250 easy drill = 7000 scy.
Stretch tonight, get to sleep as early as you can. My vote is for tomorrow am, then pm again if the Y is open. Let me know what you think. Have a great day!

2009-12-06T20:21:00.000-08:00

Monday Morning, December 7, 2009

DISTANCE - written for scy
Be deliberate in the warmup, the kick set will take some time

800 swim freestyle
400 reverse IM - each 100 is 50 drill/25 swim/25 kick fly on side
1:00 rest
7 x 100 as follows:
odds- 50 ra2 la2 free drill, 50 swim free @ 1:40
evens- 50 2 fly/2 breast drill, 50 swim fly/choice by 25's @ 1:40
4 x 125 @ 2:15 - 50 drill/swim free, 25 breast kick on back, 50 drill/swim NO FREE
1:00 rest - check HR
4 sets of:
75 swim IM @ 1:15
50 kick FAST @ :50
25 LUNGBUSTER @ :30
25 kick FAST @ :30
2 x 50 swim/kick free @ :50
4 x 50 kick @ :40** get time, figure average - should be FAST in each set
1:00 rest between sets
** @ :50 in 2nd set; @ 1:00 in 3rd set; @ 1:10 in 4th set
After 4th set...
6 x 50 easy choice @ :55
1 x 100 kick all FAST for time
1:00 rest
Finish up with...
6 x 250 swim free br 3 @ 3:10
200 easy loosen = 6400 scy.
Stretch tonight, eat well & get excited ofr the meet. Have a great day!

2009-12-06T19:54:00.000-08:00

Monday Morning, December 7, 2009

SPRINTERS - written for scy
Let's talk about the rest of this week, particularly Tues or Tues AM

400 swim freestyle
400 reverse IM - each 100 is 50 drill/25 swim/25 fly kick on side
200 easy choice skulling
1:00 rest
7 x 100 @ :10 rest - 50 fist free drill, 25 choice breaststroke drill, 25 2 fly/2 breast drill - except #'s 4 & 7 are...50 drill/50 swim backstroke
2 x 50 drill/kick NO FREE @ :55
3 x 100 swim @ 1:25 - except 3rd 25 is swim same stroke as 50's drill above
1 x 200 swim negative split backstroke - get time
:20 rest - just :20
2 x 50 drill/kick free @ :55
4 x 250 swim free @ 3:00 - br 4/2 on 4th 50
1 x 200 swim negative split backstroke, bigger neg split than on #1
:20 rest
2 x 50 drill/kick choice @ :55
13 x 100 as follows:
odds- swim free br 4/2 on 3rd 25 @ 1:10
evens- swim free @ 1:20 - except 3rd 25 is kick
1 x 200 swim negative split back - biggest neg split of the day
:20 rest - get HR immediately
200 ez drill = 5400 scy.
Be real careful getting around today. Eat well & get excited for the meet. Have a great day!

2009-12-05T20:14:00.000-08:00

Sunday, December 6, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/drill by 25's
1:00 rest
9 x 200 as follows, all @ :15 rest
1- 50 offside breathing drill, 50 drill/swim by 25's NO FREE
2- drill/swim by 50's breaststroke
3- all kick, desc 50's 1-3 (slightly), then 4th 50 is easy kick
3 sets of:
3 x 100 swim free br 3 @ 1:25
2 x 50 swim free/NO FREE by 25's @ :45
1 x 400 free pull - br 3/5* by 50's in 1st set,
*br 3/7 by 50's in 2nd set
*br 3/9 by 50's in 3rd set
:20 rest after each round - no more than :20
With fins, 6 sets of:
1 x 50 swim build to FAST/fly kick on side by 25's @ :50
1 x 25 @ :40 - 1/2 swim FAST 1/2 drill
1 x 25 @ :40 - swim FAST
1 x 50 @ 1:00 - 25 LUNGBUSTER, 25 swim FAST - how fast can you go here?
200 easy drill after last set = 6500 scy.
Rest up today, get excited for the meet. See you tomorrow morning - big kicking, then something FAST on Tuesday. Have a great day!

2009-12-05T19:59:00.001-08:00

Sunday, December 6, 2009

SPRINTERS - written for scy
Pretty moderate after yesterday's drylands

400 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/drill
200 easy choice skulling
1:00 rest
9 x 200 as follows, all @ :20 rest
1- 50 offside breathing free drill, 50 drill/swim backstroke
2- drill/swim breaststroke by 50's
3- kick - descend (slightly) 50's 1-3, then 4th 50 is easy
1:00 rest after #9, get HR
2 sets of:
6 x 50 - 2 swim free/NO FREE @ :50, 1 swim free @ :40 br 4/2
6 x 50 pull free br 4/2 @ :45
6 x 50 breaststroke - 2 drill/swim @ 1:00, 1 drill/kick @ 1:00
After 2nd set, continue right into...
1 x 800 as follows:
all swim backstroke, or...
all easy kick, or...
400 of each
200 easy drill = 5600 scy.
Stretch again tonight, stay well hydrated. See you tomorrow morning, have a great day!

2009-12-04T10:03:00.000-08:00

Friday, December 4, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick IM order, 50 drill choice/swim breaststroke
200 easy choice skulling
1:00 rest
4 x 150 @ :20 rest- 75 choice free drill, 50 choice kick on back, 25 skulling
4 x 75 - 50 drill/swim NO FREE, 25 breast kick on back
2 sets of:
1 x 300 - 50 swim free, 50 swim NO FREE
6 x 50 swim - @ :45 in 1st set, @ :40 in 2nd set
No rest between sets.
After 2nd set, get HR
6 sets of:
3 x 100 swim desc 1-3 to all out smoking FAST @ 1:40
50 drill
BROKEN 100 -
4 x 25 @ :10 rest;
50 @ :10 rest, then 2 x 25 @ :10 rest;
25/50/25, all @ :10 rest
50 drill @ 1:00 rest after each BROKEN 100
300 drill after last round = 6400 scy.
Rest up this weekend, stretch each day & say hello to carla for me. Sunday's workout will be posted early. Have a great day!

2009-12-03T21:11:00.000-08:00

Friday Morning, December 4, 2009

DISTANCE - written for scy
Great day yesterday, monster kicking!

800 swim freestyle - count by 100's, don't lose count
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
8 x 125 as follows:
2- 50 offside breathing free, 25 breast kick on back, 50 drill NO FREE OR FLY
2- 50 swim free br 3, 75 drill/drill/kick choice by 25's
4 x 50 swim/kick by 25's @ :55
4 x 75 swim free br 3 @ :55
4 x 100 swim/kick by 50's @ 1:30
4 x 125 swim free br 3 @ 1:30
1:00 rest - get HR
8 sets of:
1 x 75 drill/swim/drill by 25's @ 1:30
1 x 75 swim/drill/swim by 25's @ 1:30
1 x 75 all swim - FAST - @ 1:30
1 x 50 easy drill @ 1:00
BROKEN 75 -
odd sets, 50 FFT/:10 rest/25 FFT
even sets, 3 x 25 FFT @ :10 rest
:30 between sets - that's all
200 easy drill/400 pull free br 3/5/3/7 by 50's = 7000 scy.
Eat well today, stretch tonight & get excited for the meet next weekend. Enjoy your day off tomorrow, you did a great job this week. Have a great day!

2009-12-03T21:04:00.001-08:00

Friday Morning, December 4, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 125 @ :10 rest as follows...
2- 50 offside breathing free drill, 25 breast kick on back, 50 breast pull w/free kick
2- 50 drill/swim breaststroke by 25's, 75 swim-drill-swim backstroke
16 x 75 in sets of 4:
4- swim back/breast/free by 25's @ 1:10
4- swim free @ 1:00 - br 4/2 on 2nd 25, build 3rd 25 to FAST finish
1:00 rest
SPEEDSET - 16 x 50 @ 2:00 FAD
Choice warmdown until 6:50 - no later than that.
Stay well hydrated today, have a great day!