Thursday, January 31, 2008
DISTANCE
600 swim freestyle
1:00 rest
12 x 400 as follows:
1&2 @ :20 rest-
1- 50 fist free br 3 - get water on forearms, 50 choice kick ez/FAST by 25's - mix up the kick
2- 50 swim free br 3 - think about the water on forearms, 50 drill/swim by 25's NO FREE
#'s 3&4 also @ :20 rest
3- 150 IM drill (50 fly, 50 back, 50 breast) then 50 kick FAST
4- 50 swim moderate free br 3, 50 swim ez/FAST by 25's IM order (so go 50 moderate free, then 50 ez/FAST fly by 25's; 50 moderate free, 50 ez/FAST backstroke by 25's, etc...)
#'s5-12 as follows:
odds- 100 swim IM, build each 25 to FAST, 100 kick FAST @ 6:30 (6:45 if you need to)
evens- swim negative split freestyle br 3 @ 6:00
After #12, go 1 x 600 pull free with good hip rotation, br 3/5/7/9 by 50's
1:00 rest
Put on fins & finish up with...
24 x 50 in sets of 3:
1-2: 25 swim FAST, 25 drill PERFECT, same stroke for both 25's, @ 1:00
#3- kick FAST on back or side @ :40
Warmdown an easy 200 before you get out = 7400. Do a stellar job on your HW tonight and get excited for tomorrow's workout. Have a great day!
Thursday, January 31, 2008
Wednesday, January 30, 2008
Wednesday, January 30, 2008
DISTANCE
600 swim freestyle
1:00 rest
2 sets of:
3 x 125 50 ra2 la2 freestyle - don't rush this drill, 75 drill-kick-swim by 25's in main race stroke @ 2:10
1 x 75 @ 1:20 - swim/drill/swim by 25's in main race stroke - keep feet together on fly kick!
3 x 50 swim main race stroke - build to FAST finish/ free br 3 by 25's @ :55
1:00 rest after 2nd set, then get right into...
400 pull br 3/5/7/9 by 50's
1:00 rest
8 x 100 @ 1:30 - odds are negative split free br 3, evens are 50 free-25 swim FAST fly, 25 free
1:00 rest
6 x 50 @ 1:10 - 25 swim fly dps (descend strokecount 1-3, 4-6) 25 choice fly drill PERFECT
1:00 rest
4 sets of:
4 x 50 swim fly at 200 Goal Pace @ 1:15 (scy= :30's; scm = :33's; lcm = :34's) - watch your kick
150 drill-kick-swim fly by 25's
1:00 rest between sets. 300 pull free br 3/5/7 by 50's after 2nd set.
Finish up with...
6 x 400 swim negative split freestyle br 3 @ 5:20 (5:30 if you have to).
Warmdown an easy 200 before you get out. Eat well, do an excellent job on your HW and get excited for tomorrow's workout. Have a great day!
DISTANCE
600 swim freestyle
1:00 rest
2 sets of:
3 x 125 50 ra2 la2 freestyle - don't rush this drill, 75 drill-kick-swim by 25's in main race stroke @ 2:10
1 x 75 @ 1:20 - swim/drill/swim by 25's in main race stroke - keep feet together on fly kick!
3 x 50 swim main race stroke - build to FAST finish/ free br 3 by 25's @ :55
1:00 rest after 2nd set, then get right into...
400 pull br 3/5/7/9 by 50's
1:00 rest
8 x 100 @ 1:30 - odds are negative split free br 3, evens are 50 free-25 swim FAST fly, 25 free
1:00 rest
6 x 50 @ 1:10 - 25 swim fly dps (descend strokecount 1-3, 4-6) 25 choice fly drill PERFECT
1:00 rest
4 sets of:
4 x 50 swim fly at 200 Goal Pace @ 1:15 (scy= :30's; scm = :33's; lcm = :34's) - watch your kick
150 drill-kick-swim fly by 25's
1:00 rest between sets. 300 pull free br 3/5/7 by 50's after 2nd set.
Finish up with...
6 x 400 swim negative split freestyle br 3 @ 5:20 (5:30 if you have to).
Warmdown an easy 200 before you get out. Eat well, do an excellent job on your HW and get excited for tomorrow's workout. Have a great day!
Tuesday, January 29, 2008
Tuesday, January 29, 2008
DISTANCE
600 swim freestyle
1:00 rest
3 sets of:
5 x 50 @ 1:05 - 25 ra2 la2 free, 25 ra2 la2 swim 2 fly
1 x 200 pull free as follows - 50 fist free br 3, 50 pull regular free br 3 - deliberate, controlled strokes here; really feel the water on your forearms!
:30 rest between sets.
2 sets of:
4 x 75 swim free br 3 @ 1:15
2 x 75 swim IM by 25's @ 1:15
4 x 75 swim free br 3 @ 1:10
2 x 75 swim IM by 25's @ 1:10
4 x 75 swim free br 3 @ 1:05
2 x 75 swim IM by 25's @ 1:05
After 1st set, get right into...
300 pull br 3/5/7 by 50's - good stroke with water on forearms, roll hips, then 1:00 rest
After 2nd set, get right into...
300 swim IM (4 x 75 consecutive IM, 25 fly, 25 back, 25 breast - descend them 1-4 to what you can)
1:00 rest
Finish up with....
3 x 100 kick choice on back @ 1:55 - strong as you need to be to make the interval
100 50 drill/50 swim choice
:30 rest
3 x 100 kick choice on back @ 1:45 - you might need a little giddy up on these
100 50 drill/50 swim choice
:30 rest
3 x 100 kick choice on back @ 1:35 - you'll really have to hustle here - concentrate on making one at a time!
2 x 100 50 drill/50 swim choice @ :30 rest
1:00 rest
6 x 100 kick FAST @ 2:15 - give it all the giddy up you've got left in the tank here! Get your times
200 easy loosen and that's all for today!
Do an excellent job on your HW tonight and get excited for the rest of the week. Have a great day!
DISTANCE
600 swim freestyle
1:00 rest
3 sets of:
5 x 50 @ 1:05 - 25 ra2 la2 free, 25 ra2 la2 swim 2 fly
1 x 200 pull free as follows - 50 fist free br 3, 50 pull regular free br 3 - deliberate, controlled strokes here; really feel the water on your forearms!
:30 rest between sets.
2 sets of:
4 x 75 swim free br 3 @ 1:15
2 x 75 swim IM by 25's @ 1:15
4 x 75 swim free br 3 @ 1:10
2 x 75 swim IM by 25's @ 1:10
4 x 75 swim free br 3 @ 1:05
2 x 75 swim IM by 25's @ 1:05
After 1st set, get right into...
300 pull br 3/5/7 by 50's - good stroke with water on forearms, roll hips, then 1:00 rest
After 2nd set, get right into...
300 swim IM (4 x 75 consecutive IM, 25 fly, 25 back, 25 breast - descend them 1-4 to what you can)
1:00 rest
Finish up with....
3 x 100 kick choice on back @ 1:55 - strong as you need to be to make the interval
100 50 drill/50 swim choice
:30 rest
3 x 100 kick choice on back @ 1:45 - you might need a little giddy up on these
100 50 drill/50 swim choice
:30 rest
3 x 100 kick choice on back @ 1:35 - you'll really have to hustle here - concentrate on making one at a time!
2 x 100 50 drill/50 swim choice @ :30 rest
1:00 rest
6 x 100 kick FAST @ 2:15 - give it all the giddy up you've got left in the tank here! Get your times
200 easy loosen and that's all for today!
Do an excellent job on your HW tonight and get excited for the rest of the week. Have a great day!
Sunday, January 27, 2008
Monday, January 28, 2008
DISTANCE - be sure to have water with you for this workout!
600 swim freestyle
1:00 rest
8 x 75 @ 1:30 - odds are 50 fist free br 3, choice drill NO FREE; evens are 50 choice back drill, 25 kick fly on side
8 x 50 @ :55 - odds are swim negative split backstroke, evens are swim NO FREE/free br 3 by 25's
1:00 rest - have some of that water!
1 x 2000 swim free br 3 negative split - not all out on the 2nd half, just negative split; get time
1:00 rest
3 x 550 swim free br 3 desc 1-3 @ 8:00 (8:30 if you have to); see how FAST you can be on #3!
1:00 rest
8 x 50 @ 1:10 - 25 breaststroke kick on back, 25 choice drill NO FREE
With fins, 4 sets of:
3 x 50 breaststrke pull w/dolphin kick - get up real high on the press, @ 1:00
2 x 50 @ 1:00 as follows:
25 swim FAST backstroke, 25 back drill - 1/2 right arm only 1/2 left arm - really roll hips here!
2 x 25 LUNGBUSTER @ :45
No rest between sets.
After 4th set, take off fins and warmdown with an easy 300
7150
Do an excellent job on your HW today and get excited for the rest of the week. Have a great day!
DISTANCE - be sure to have water with you for this workout!
600 swim freestyle
1:00 rest
8 x 75 @ 1:30 - odds are 50 fist free br 3, choice drill NO FREE; evens are 50 choice back drill, 25 kick fly on side
8 x 50 @ :55 - odds are swim negative split backstroke, evens are swim NO FREE/free br 3 by 25's
1:00 rest - have some of that water!
1 x 2000 swim free br 3 negative split - not all out on the 2nd half, just negative split; get time
1:00 rest
3 x 550 swim free br 3 desc 1-3 @ 8:00 (8:30 if you have to); see how FAST you can be on #3!
1:00 rest
8 x 50 @ 1:10 - 25 breaststroke kick on back, 25 choice drill NO FREE
With fins, 4 sets of:
3 x 50 breaststrke pull w/dolphin kick - get up real high on the press, @ 1:00
2 x 50 @ 1:00 as follows:
25 swim FAST backstroke, 25 back drill - 1/2 right arm only 1/2 left arm - really roll hips here!
2 x 25 LUNGBUSTER @ :45
No rest between sets.
After 4th set, take off fins and warmdown with an easy 300
7150
Do an excellent job on your HW today and get excited for the rest of the week. Have a great day!
Saturday, January 26, 2008
Saturday Morning, January 26, 2008
DISTANCE
600 swim freestyle
1:00 rest
12 x 50 @ 1:00 - 3 are drill/swim by 25's, 3 are swim/kick by 25's
1 x 450 as 3 x 150 (consecutive):
each 150 is drill/swim by 25's, IM order - 50 fly, 50 back, 50 breast
1:00 rest
12 x 100 as follows:
odds- swim negative split free br 3 @ 1:25
evens- swim 75 free, 25 IM order - #2 is 75 free, 25 fly; #4 is 75 free, 25 back; #6 is 75 free, 25 breast - evens are @ 1:30, except #'s 6 & 12 are @ 1:35
1:00 rest
3 x 5 minute swims @ 6:00 - increase your effort from moderate, to strong to FAST - keep track of your yardage!
400 pull br 3/5 by 50's
1:00 rest
8 x 50 drill/swim fly @ 1:10
1:00 rest
5 sets of:
3 x 150 swim in main race stroke @ 3:30, as follows:
100 swim FAST
:20 rest
50 swim at 200 Goal Pace
Get your total time and subtract :20 - keep track of your times!
2 x 50 drill PERFECT @ 1:30
If you ned to go an additional 200 drill after the 3rd set you can.
Warmdown an easy 300 before you get out. Great job this week - enjoy the weekend and get excited for Monday Have a great day!
DISTANCE
600 swim freestyle
1:00 rest
12 x 50 @ 1:00 - 3 are drill/swim by 25's, 3 are swim/kick by 25's
1 x 450 as 3 x 150 (consecutive):
each 150 is drill/swim by 25's, IM order - 50 fly, 50 back, 50 breast
1:00 rest
12 x 100 as follows:
odds- swim negative split free br 3 @ 1:25
evens- swim 75 free, 25 IM order - #2 is 75 free, 25 fly; #4 is 75 free, 25 back; #6 is 75 free, 25 breast - evens are @ 1:30, except #'s 6 & 12 are @ 1:35
1:00 rest
3 x 5 minute swims @ 6:00 - increase your effort from moderate, to strong to FAST - keep track of your yardage!
400 pull br 3/5 by 50's
1:00 rest
8 x 50 drill/swim fly @ 1:10
1:00 rest
5 sets of:
3 x 150 swim in main race stroke @ 3:30, as follows:
100 swim FAST
:20 rest
50 swim at 200 Goal Pace
Get your total time and subtract :20 - keep track of your times!
2 x 50 drill PERFECT @ 1:30
If you ned to go an additional 200 drill after the 3rd set you can.
Warmdown an easy 300 before you get out. Great job this week - enjoy the weekend and get excited for Monday Have a great day!
Friday, January 25, 2008
Friday, January 25, 2008
DISTANCE
600 swim freestyle
1:00 rest
16 x 25 @ :45
4- choice drill NO FREE
4- kick fly on side moderate
16 x 50 @ :55
2- swim negative split free with BIG kick on 2nd half,
2- swim/kick fly on side by 25's
3 x 600 pull @ :30 rest
#1- br 3/5 by 75's
#2- br 3/7 by 75's
#3- br 3/9 by 75's
1:00 rest
With fins, 4 sets of:
3 x 50 drill choice PERFECT @ 1:00
3 x 50 swim desc 1-3 to BLISTERING FAST @ 1:00 - same stroke as you drilled in 50's above
Take fins off and continue right into...
1 x 1200 swim - 200 moderate free br 3, 50 swim fly - build to FAST
12 x 100 swim free br 3 @ 1:35 - odds are moderate, br 3; evens are strong br 3/5 by 50's
Warmdown an easy 200 before you get out. Do an excellent job on your HW this weekend and get excited for tomorrow's workout. Have a great day!
DISTANCE
600 swim freestyle
1:00 rest
16 x 25 @ :45
4- choice drill NO FREE
4- kick fly on side moderate
16 x 50 @ :55
2- swim negative split free with BIG kick on 2nd half,
2- swim/kick fly on side by 25's
3 x 600 pull @ :30 rest
#1- br 3/5 by 75's
#2- br 3/7 by 75's
#3- br 3/9 by 75's
1:00 rest
With fins, 4 sets of:
3 x 50 drill choice PERFECT @ 1:00
3 x 50 swim desc 1-3 to BLISTERING FAST @ 1:00 - same stroke as you drilled in 50's above
Take fins off and continue right into...
1 x 1200 swim - 200 moderate free br 3, 50 swim fly - build to FAST
12 x 100 swim free br 3 @ 1:35 - odds are moderate, br 3; evens are strong br 3/5 by 50's
Warmdown an easy 200 before you get out. Do an excellent job on your HW this weekend and get excited for tomorrow's workout. Have a great day!
Thursday, January 24, 2008
Thursday, January 24, 2008
DISTANCE
600 swim freestyle
1:00 rest
600 - 150 drill/swim by 25's NO FREE, 150 swim/kick by 25's freestyle - 2 times through, @ :20 rest
8 x 25 @ :40- each 25 is 1/2 sprint 1/2 drill PERFECT - 4 free, 4 NO FREE
600 - 100 IM drill, 100 IM swim - @ :20 rest
8 x 25 @ :40 - each 25 is 1/2 sprint 1/2 kick
600 - 100 swim free, 100 drill/swim by 50's NO FREE, @ :20 rest
8 x 50 swim - odds are swim negative split free br 3 @ :50, evens are drill/swim dps free @ 1:10
1:00 rest
8 x 300 swim freestyle @ 5:30 - odds are FAST - get times, evens are choice - pull, swim easy or drill/swim combo
With fins, finish up with
8 x 100 50 breaststroke pull w/dolphin kick, 50 fly kick on side - get up high on the breast pull; the 50 kick is ez/FAST by 25's, @ 1:45
Take fins off, then go...
8 x 100 @ 1:45 - 50 swim breaststroke, 50 kick choice - descend the 100's 1-4 and 5-8 to something juicy!
Warmdown an easy 200 before you get out. Do an outstanding job on your HW tonight and get excited for the rest of the week. Have a great day!
DISTANCE
600 swim freestyle
1:00 rest
600 - 150 drill/swim by 25's NO FREE, 150 swim/kick by 25's freestyle - 2 times through, @ :20 rest
8 x 25 @ :40- each 25 is 1/2 sprint 1/2 drill PERFECT - 4 free, 4 NO FREE
600 - 100 IM drill, 100 IM swim - @ :20 rest
8 x 25 @ :40 - each 25 is 1/2 sprint 1/2 kick
600 - 100 swim free, 100 drill/swim by 50's NO FREE, @ :20 rest
8 x 50 swim - odds are swim negative split free br 3 @ :50, evens are drill/swim dps free @ 1:10
1:00 rest
8 x 300 swim freestyle @ 5:30 - odds are FAST - get times, evens are choice - pull, swim easy or drill/swim combo
With fins, finish up with
8 x 100 50 breaststroke pull w/dolphin kick, 50 fly kick on side - get up high on the breast pull; the 50 kick is ez/FAST by 25's, @ 1:45
Take fins off, then go...
8 x 100 @ 1:45 - 50 swim breaststroke, 50 kick choice - descend the 100's 1-4 and 5-8 to something juicy!
Warmdown an easy 200 before you get out. Do an outstanding job on your HW tonight and get excited for the rest of the week. Have a great day!
Tuesday, January 22, 2008
Distance - Wednesday, January 23, 2008
600 swim freestyle
1:00 rest
3 x 100 - 50 SLOW catch-up freestyle with overkick, 50 2 kicks 1 pull breaststroke @ 1:45
3 x 100 - 50 2 fly/2 breast drill, 50 1/2 ra 1/2 la backstroke @ 1:45
3 x 100 - 50 fly pull w/free kick, 50 swim choice @ 1:45
1 x 1200 swim IM - go four 300 IM's (75 of each stroke), desc the 300's 1-2 to strong, then #3 is drill, then #4 is swim FAST
1:00 rest
1 x 600 swim IM - 3 x 200's IM, desc 1-3 to something juicy!
1:00 rest
6 sets of:
3 x 50 swim/kick by 25's @ :55
2 x 75 kick FAST on back @ 1:30
1 x 150 swim BIG negative split free br 3 - 2nd half should be with a smoking FAST kick!
1:00 rest between sets.
Finish up with.....
3 x 400 swim negative split free br 3 @ 5:00
Warmdown an easy 200 before you get out. Do a stellar job with your HW tonight and get excited for the rest of the week. Have a great week!
Sprinters - Wednesday, January 23, 2008
600 swim freestyle
1:00 rest
3 x 100 @ 1:45 - 50 ra2 la2 free, 50 choice drill in main race stroke
2 x 75 swim/kick/swim in main race stroke @ 1:15
3 x 100 @ 1:45 - 50 fist free, 50 choice different drill in main race stroke
2 x 75 swim/drill/swim by 25's in main race stroke @ 1:15
18 x 50 - 2 swim free/NO FREE by 25's @ :50, 1 swim in main race stroke @ :40
1 x 600 pull br 3/5/7/9 by 50's
1:00 rest
6 sets of:
4 x 50 swim FAST in main race stroke @ 1:00 - target your 2nd 50 split of your 100 Goal Time
1 x 50 drill PERFECT in same stroke @ 2:00
1 x 75 swim FAST FOR TIME in main race stroke (same stroke as the 50's above)
1:00 rest between sets. 300 pull br 3/5/7 by 50's after 3rd & 6th sets.
Warmdown an easy 200 before you get out. Do an outstanding job on your HW tonight and get excited for the rest of the week. Have a great day!
600 swim freestyle
1:00 rest
3 x 100 - 50 SLOW catch-up freestyle with overkick, 50 2 kicks 1 pull breaststroke @ 1:45
3 x 100 - 50 2 fly/2 breast drill, 50 1/2 ra 1/2 la backstroke @ 1:45
3 x 100 - 50 fly pull w/free kick, 50 swim choice @ 1:45
1 x 1200 swim IM - go four 300 IM's (75 of each stroke), desc the 300's 1-2 to strong, then #3 is drill, then #4 is swim FAST
1:00 rest
1 x 600 swim IM - 3 x 200's IM, desc 1-3 to something juicy!
1:00 rest
6 sets of:
3 x 50 swim/kick by 25's @ :55
2 x 75 kick FAST on back @ 1:30
1 x 150 swim BIG negative split free br 3 - 2nd half should be with a smoking FAST kick!
1:00 rest between sets.
Finish up with.....
3 x 400 swim negative split free br 3 @ 5:00
Warmdown an easy 200 before you get out. Do a stellar job with your HW tonight and get excited for the rest of the week. Have a great week!
Sprinters - Wednesday, January 23, 2008
600 swim freestyle
1:00 rest
3 x 100 @ 1:45 - 50 ra2 la2 free, 50 choice drill in main race stroke
2 x 75 swim/kick/swim in main race stroke @ 1:15
3 x 100 @ 1:45 - 50 fist free, 50 choice different drill in main race stroke
2 x 75 swim/drill/swim by 25's in main race stroke @ 1:15
18 x 50 - 2 swim free/NO FREE by 25's @ :50, 1 swim in main race stroke @ :40
1 x 600 pull br 3/5/7/9 by 50's
1:00 rest
6 sets of:
4 x 50 swim FAST in main race stroke @ 1:00 - target your 2nd 50 split of your 100 Goal Time
1 x 50 drill PERFECT in same stroke @ 2:00
1 x 75 swim FAST FOR TIME in main race stroke (same stroke as the 50's above)
1:00 rest between sets. 300 pull br 3/5/7 by 50's after 3rd & 6th sets.
Warmdown an easy 200 before you get out. Do an outstanding job on your HW tonight and get excited for the rest of the week. Have a great day!
Tuesday, January 22, 2008
DISTANCE
600 swim freestyle
1:00 rest
6 x 150 as follows:
odds- 50 fist free br 3, 25 fly kick on side, @ :20 rest
evens - 50 ra2 la2 free, 25 breast kick on back, @ :20 rest
2 x 200 - 50 2 kicks 1 pull breaststroke drill, 50 swim free neg split br 3 @ 3:20
4 x 100 swim free br 3/breaststroke by 25's, build the 25's breaststroke to a FAST finish, @ 1:40
1:00 rest
2 sets of:
8 x 25 kick FAST on back @ :45
2 x 400 swim BIG negative split free br 3 @ 5:15 - make your kick the priority on the 2nd 200!
NO REST between sets.
3 sets of:
12 x 25 @ :45 - 1 kick FAST, 1 swim FAST choice NO FREE, 1 LUNGBUSTER
1 x 300 kick FAST on back
1:00 rest between sets.
With fins, finish up with 4 sets of:
2 x 25 drill PERFECT @ :40
1 x 50 swim/kick by 25's FAST @ 1:00
2 x 25 swim FAST @ :40
1 x 50 kick FAST on back @ 1:00
2 x 25 LUNGBUSTER @ :45
No rest between sets.
Warmdown with an easy 300, that's 7400 for this workout. Do an outstanding job with your HW tonight and get excited for the rest of the week. Have a great day!
DISTANCE
600 swim freestyle
1:00 rest
6 x 150 as follows:
odds- 50 fist free br 3, 25 fly kick on side, @ :20 rest
evens - 50 ra2 la2 free, 25 breast kick on back, @ :20 rest
2 x 200 - 50 2 kicks 1 pull breaststroke drill, 50 swim free neg split br 3 @ 3:20
4 x 100 swim free br 3/breaststroke by 25's, build the 25's breaststroke to a FAST finish, @ 1:40
1:00 rest
2 sets of:
8 x 25 kick FAST on back @ :45
2 x 400 swim BIG negative split free br 3 @ 5:15 - make your kick the priority on the 2nd 200!
NO REST between sets.
3 sets of:
12 x 25 @ :45 - 1 kick FAST, 1 swim FAST choice NO FREE, 1 LUNGBUSTER
1 x 300 kick FAST on back
1:00 rest between sets.
With fins, finish up with 4 sets of:
2 x 25 drill PERFECT @ :40
1 x 50 swim/kick by 25's FAST @ 1:00
2 x 25 swim FAST @ :40
1 x 50 kick FAST on back @ 1:00
2 x 25 LUNGBUSTER @ :45
No rest between sets.
Warmdown with an easy 300, that's 7400 for this workout. Do an outstanding job with your HW tonight and get excited for the rest of the week. Have a great day!
Sunday, January 20, 2008
Monday, January 21, 2008
Distance
600 swim freestyle
1:00 rest
9 x 50 as follows:
1-3: 25 ra2 la2 freestyle, 25 fly kick on side @ 1:00
4-6: 25 fist free br 3, 25 2 fly/2breast drill @1:00
7-9: 25 swim free br 3, 25 swim fly @ :55
1 x 400 pull br 3/5 by 50's
1:00 rest
9 x 50 as follows:
1-3: 25 kick fly on side, 25 ra2 la2 sw2 fly @ 1:00
4-6: 25 swim free br 3, 25 choice kick @ :55
7-9: swim 25 free, 25 choice NO FREE @ :50
2 x 600 swim negative split free br 3, desc 1-2 @ 9:00
1:00 rest
3 sets of:
200 swim free br 3, except 3rd 50 is with BIG 6 beat kick @ 3:00
200 swim free br 3, except 3rd 50 is swim NO FREE, @ 3:00
200 swim free br 3, except 3rd 50 is kick FAST @ 3:00
200 swim free br 3 - 2nd 100 at mile pace (target 1:00 - scy; 102-103 scm; 106-107 lcm) @ 3:00
400 swim FAST freestyle
1:00 rest between sets.
Finish up with:
16 x 25 @ :45 - 3 kick FAST, 1 LUNGBUSTER
7100
Warmdown a little before you get out. Do an excellent job on your HW and get excited for the rest of the week. Tomorrow - BIG kicking. Have a great day!
Distance
600 swim freestyle
1:00 rest
9 x 50 as follows:
1-3: 25 ra2 la2 freestyle, 25 fly kick on side @ 1:00
4-6: 25 fist free br 3, 25 2 fly/2breast drill @1:00
7-9: 25 swim free br 3, 25 swim fly @ :55
1 x 400 pull br 3/5 by 50's
1:00 rest
9 x 50 as follows:
1-3: 25 kick fly on side, 25 ra2 la2 sw2 fly @ 1:00
4-6: 25 swim free br 3, 25 choice kick @ :55
7-9: swim 25 free, 25 choice NO FREE @ :50
2 x 600 swim negative split free br 3, desc 1-2 @ 9:00
1:00 rest
3 sets of:
200 swim free br 3, except 3rd 50 is with BIG 6 beat kick @ 3:00
200 swim free br 3, except 3rd 50 is swim NO FREE, @ 3:00
200 swim free br 3, except 3rd 50 is kick FAST @ 3:00
200 swim free br 3 - 2nd 100 at mile pace (target 1:00 - scy; 102-103 scm; 106-107 lcm) @ 3:00
400 swim FAST freestyle
1:00 rest between sets.
Finish up with:
16 x 25 @ :45 - 3 kick FAST, 1 LUNGBUSTER
7100
Warmdown a little before you get out. Do an excellent job on your HW and get excited for the rest of the week. Tomorrow - BIG kicking. Have a great day!
Friday, January 18, 2008
Friday, January 18, 2008
600 swim freestyle
1:00 rest
2 sets of:
2 x 350 @ 5:00
75 fist free br 3, 100 IM drill, 100 IM swim, 75 kick moderate, strong, FAST by 25's
6 x 50 swim/kick by 25's choice - 1st set @ :50, 2nd set @ :40
After 2nd set, get pulling equipment and get right into...
1 x 900 pull - breathing 3/5 by 75's for the 1st 300, 3/7 by 75's for the 2nd 300, and 3/9 by 75's on the 3rd 300
1:00 rest
"Three-fer"
15 minutes on each set:
1: 2 minutes of vertical kicking - :15 fly kick, :15 breast kick, :15 free kick, :15 rest, 2 times
2 x 25 LUNGBUSTER from a dive @ :45
1 x 50 kick FAST for time @ 1:00
2: With fins:
3 x 25 drill perfect in main race stroke @ :40
2 x 50 swim FAST @ 1:00 - target your best time (possible with fins on) and crank it up!
1 x 50 @ :30 - 25 LUNGBUSTER, 25 kick FAST on back
3: 6 x 50 swim FAST from a dive @ 2:00
Warmdown with 400 yards of drilling & sculling. Tomorrow, BIG IM set. Have a great day!
600 swim freestyle
1:00 rest
2 sets of:
2 x 350 @ 5:00
75 fist free br 3, 100 IM drill, 100 IM swim, 75 kick moderate, strong, FAST by 25's
6 x 50 swim/kick by 25's choice - 1st set @ :50, 2nd set @ :40
After 2nd set, get pulling equipment and get right into...
1 x 900 pull - breathing 3/5 by 75's for the 1st 300, 3/7 by 75's for the 2nd 300, and 3/9 by 75's on the 3rd 300
1:00 rest
"Three-fer"
15 minutes on each set:
1: 2 minutes of vertical kicking - :15 fly kick, :15 breast kick, :15 free kick, :15 rest, 2 times
2 x 25 LUNGBUSTER from a dive @ :45
1 x 50 kick FAST for time @ 1:00
2: With fins:
3 x 25 drill perfect in main race stroke @ :40
2 x 50 swim FAST @ 1:00 - target your best time (possible with fins on) and crank it up!
1 x 50 @ :30 - 25 LUNGBUSTER, 25 kick FAST on back
3: 6 x 50 swim FAST from a dive @ 2:00
Warmdown with 400 yards of drilling & sculling. Tomorrow, BIG IM set. Have a great day!
Thursday, January 17, 2008
Thursday, January 17, 2008
Distance
600 freestyle br 3
1:00 rest
400 reverse IM - each 100 is 50 drill, 50 kick
:30 rest
400 reverse IM - each 100 is 50 swim, 50 kick
:30 rest
5 x 1500 as follows:
1-3: swim free br 3, desc 1-3 to what you can @ 19:00 (#3 should be juicy)
#4- pull free br 3/5/7/5/3 by 300's @ 1:00 rest
#5 - swim 15 x 100 @ 1:30 at pace - mile pace, 1000 pace, 500 pace - 5 each
Mid-distance
12 x 400 swim free as follows:
1-3 @ 5:00
4-6, descend 1-3 @ 6:00
7-9 @ 5:00
10-12: swim 300's @ 5:00, desc 1-3 to something smoking FAST
Sprinters
9 x 300 free as follows:
1-3 swim @ 4:00, desc 1-3 to what you can
4-6 swim @ 3:40
7-9 descend 1-3 to something juicy @ 5:00
Finish with 27 x 50 kick:
1-3 @ :50 - make the interval
4-6 @ :55 all FAST
7-9 @ :45 - make the interval
Distance
600 freestyle br 3
1:00 rest
400 reverse IM - each 100 is 50 drill, 50 kick
:30 rest
400 reverse IM - each 100 is 50 swim, 50 kick
:30 rest
5 x 1500 as follows:
1-3: swim free br 3, desc 1-3 to what you can @ 19:00 (#3 should be juicy)
#4- pull free br 3/5/7/5/3 by 300's @ 1:00 rest
#5 - swim 15 x 100 @ 1:30 at pace - mile pace, 1000 pace, 500 pace - 5 each
Mid-distance
12 x 400 swim free as follows:
1-3 @ 5:00
4-6, descend 1-3 @ 6:00
7-9 @ 5:00
10-12: swim 300's @ 5:00, desc 1-3 to something smoking FAST
Sprinters
9 x 300 free as follows:
1-3 swim @ 4:00, desc 1-3 to what you can
4-6 swim @ 3:40
7-9 descend 1-3 to something juicy @ 5:00
Finish with 27 x 50 kick:
1-3 @ :50 - make the interval
4-6 @ :55 all FAST
7-9 @ :45 - make the interval
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