Friday, February 29, 2008
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
4 x 75 @ 1:20 - 50 fist free br 3, 25 fly kick on side
4 x 75 @ 1:20 - 50 drill in main race stroke, 25 breast kick on back
6 x 75 @ 1:10 - 25 swim free br 3, 25 swim main race stroke, 25 kick choice
6 x 150 swim negative split free br 3 @ 1:55 (2:00 or 2:05 if necessary) backstrokers go @ 2:00 or 2:10, also negative split, with explosive breakouts on 2nd 75
1:00 rest
6 x 50 @ 1:00 - drill/swim dps in main race strok - desc stroke count on swim 25, 1-3, 4-6
4 x 50 swim FAST from a dive in main race stroke @ 2:00 - get times, record average
1:00 rest - put fins on
With fins, 8 sets of:
4 x 25 kick FAST on back - explosive breakouts here! - @ :45
2 x 50 swim FAST in main race stroke @ 1:00 - should be faster than what you averaged on the 50's from a dive
400 easy loosen (without fins) after 4th & 8th sets = 5450 scy.
Make sure you finish your warmdown before you get out. Do an excellent job on your HW tonight and get excited for the meet next week. Have a great day!
Friday, February 29, 2008
Friday, February 29, 2008
DISTANCE - written for scm
600 swim freestyle
1:00 rest
4 x 50 @ 1:00 - ra2 la2 freestyle
3 x 150 @ :20 rest - 50 fist free br 3, 50 swim neg split free br 3, 50 drill - 2 fly/2 breast
6 x 75 @ 1:20 - 50 fly pull w/free kick, 25 fly kick on side
8 x 50 swim fly/free br 3 by 25's @ :50
1:00 rest - put fins on
With fins, 6 sets of:
4 x 25 @ :35 - 1 swim FAST fly, 1 LUNGBUSTER
1 x 50 kick FAST choice on back @ :35
1:00 rest after even sets.
Take fins off after 6th set.
6 x 400 swim BIG neg split free br 3 @ 5:20 - big giddyup with your legs on the 2nd half
1:00 rest after #3 - you can go 4-6 @ 5:10 if you're still able to negative split them
1:00 rest after #6
18 x 100 @ 1:40 as follows:
1- smooth & easy with good stroke
2- swim at mile pace - 1:07
3- swim FASTER than mile pace
You can take 1 minute rest after #9 if you'd like.
Warmdown with a 300 drill = 7500. Do an excellent job on your HW tonight. Enjoy the weekend (you'll swim again on Sunday) and get excited for the meet! Have a great day!
DISTANCE - written for scm
600 swim freestyle
1:00 rest
4 x 50 @ 1:00 - ra2 la2 freestyle
3 x 150 @ :20 rest - 50 fist free br 3, 50 swim neg split free br 3, 50 drill - 2 fly/2 breast
6 x 75 @ 1:20 - 50 fly pull w/free kick, 25 fly kick on side
8 x 50 swim fly/free br 3 by 25's @ :50
1:00 rest - put fins on
With fins, 6 sets of:
4 x 25 @ :35 - 1 swim FAST fly, 1 LUNGBUSTER
1 x 50 kick FAST choice on back @ :35
1:00 rest after even sets.
Take fins off after 6th set.
6 x 400 swim BIG neg split free br 3 @ 5:20 - big giddyup with your legs on the 2nd half
1:00 rest after #3 - you can go 4-6 @ 5:10 if you're still able to negative split them
1:00 rest after #6
18 x 100 @ 1:40 as follows:
1- smooth & easy with good stroke
2- swim at mile pace - 1:07
3- swim FASTER than mile pace
You can take 1 minute rest after #9 if you'd like.
Warmdown with a 300 drill = 7500. Do an excellent job on your HW tonight. Enjoy the weekend (you'll swim again on Sunday) and get excited for the meet! Have a great day!
Thursday, February 28, 2008
Thursday, February 28, 2008
DISTANCE - written for scm
600 swim freestyle
1:00 rest
6 x 50 drill @ 1:05 - 25 double arm backstroke, 25 breast pull w/dolph kick
4 x 50 kick on back @ 1:05
3 x 150 - 25 left arm back, 25 right arm back, 25 swim backstroke @ 2:45
6 x 50 kick on back @ 1:00
4 x 75 @ 1:30 - 50 2 kicks 1 pull breaststroke, 25 fly kick on side
4 x 50 kick on back @ :55
8 x 100 @ 1:45
25 swim free br 3, 25 swim back, 25 swim breast, 25 kick on back FAST
1 x 750 pull free br 3/5/7 by 50's - roll hips, finish stroke, get water on forearms
1:00 rest
4 sets of:
4 x 25 kick FAST on back @ :45
1 x 100 @ 1:40 - 50 swim, 50 kick on back
2 x 50 kick FAST @ 1:15
1 x 100 @ 1:40 - 50 swim, 50 kick on back
1 x 100 kick FAST on back
1:00 rest between sets.
With fins, 8 sets of:
1 x 50 drill PERFECT @ 1:00
3 x 25 @ :40
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all FAST
Mix up strokes after 2 sets.
Warmdown with a 400 easy loosen = 7300 scm. Do an outstanding job on your HW today and get excited for the meet. One week from today we'll be at Sectionals. Have a great day!
DISTANCE - written for scm
600 swim freestyle
1:00 rest
6 x 50 drill @ 1:05 - 25 double arm backstroke, 25 breast pull w/dolph kick
4 x 50 kick on back @ 1:05
3 x 150 - 25 left arm back, 25 right arm back, 25 swim backstroke @ 2:45
6 x 50 kick on back @ 1:00
4 x 75 @ 1:30 - 50 2 kicks 1 pull breaststroke, 25 fly kick on side
4 x 50 kick on back @ :55
8 x 100 @ 1:45
25 swim free br 3, 25 swim back, 25 swim breast, 25 kick on back FAST
1 x 750 pull free br 3/5/7 by 50's - roll hips, finish stroke, get water on forearms
1:00 rest
4 sets of:
4 x 25 kick FAST on back @ :45
1 x 100 @ 1:40 - 50 swim, 50 kick on back
2 x 50 kick FAST @ 1:15
1 x 100 @ 1:40 - 50 swim, 50 kick on back
1 x 100 kick FAST on back
1:00 rest between sets.
With fins, 8 sets of:
1 x 50 drill PERFECT @ 1:00
3 x 25 @ :40
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all FAST
Mix up strokes after 2 sets.
Warmdown with a 400 easy loosen = 7300 scm. Do an outstanding job on your HW today and get excited for the meet. One week from today we'll be at Sectionals. Have a great day!
Wednesday, February 27, 2008
Wednesday, February 27, 2008
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
3 x 200 @ :20 rest -#1-2: drill/kick/drill/swim by 50's; #3- swim free/NO FREE by 25's
6 sets of:
6 x 25 @ :40 - 2 kick FAST on back, 1 LUNGBUSTER
2 x 50 @ 1:00 - 2 kicks 1 pull breaststroke
2 x 50 kick FAST on back @ 1:00
1 x 150 swim BIG negative split free br 3 - backstrokers go backstroke - @ 2:30
No rest between sets.
After 6th set, get right into...
400 pull free br 3/5/7/9 by 50's - roll hips, finish stroke, get water on forearms
1:00 rest
400 kick FAST for time on back - can you get under 5:40? 5:30?
1:00 rest
With fins, finish up with 8 x 100 as follows:
2 x 25 drill in main race stroke @ :45
1 x 50 swim FAST in main race stroke @ 1:00 - target your best 50 time (should be same
stroke as 25's drill)
After 8th 100 take off fins and go a 200 easy warmdown = 6000 scy.
Do an excellent job on your HW tonight and get excited for the rest of the week. Have a great day!
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
3 x 200 @ :20 rest -#1-2: drill/kick/drill/swim by 50's; #3- swim free/NO FREE by 25's
6 sets of:
6 x 25 @ :40 - 2 kick FAST on back, 1 LUNGBUSTER
2 x 50 @ 1:00 - 2 kicks 1 pull breaststroke
2 x 50 kick FAST on back @ 1:00
1 x 150 swim BIG negative split free br 3 - backstrokers go backstroke - @ 2:30
No rest between sets.
After 6th set, get right into...
400 pull free br 3/5/7/9 by 50's - roll hips, finish stroke, get water on forearms
1:00 rest
400 kick FAST for time on back - can you get under 5:40? 5:30?
1:00 rest
With fins, finish up with 8 x 100 as follows:
2 x 25 drill in main race stroke @ :45
1 x 50 swim FAST in main race stroke @ 1:00 - target your best 50 time (should be same
stroke as 25's drill)
After 8th 100 take off fins and go a 200 easy warmdown = 6000 scy.
Do an excellent job on your HW tonight and get excited for the rest of the week. Have a great day!
Wednesday, February 27, 2008
DISTANCE - written for scm
600 swim freestyle
1:00 rest
3 sets of:
4 x 50 @ 1:05 catch-up freestyle - be deliberate here, don't rush
4 x 75 @ 1:20 - 50 swim fly with free kick, 25 fly kick on side
4 x 50 @ 1:00 - ra2 la2 sw2 fly drill/swim fly by 25's
1* x 200 swim negative split freestyle br 3 @ 3:00 - get your legs going on the 3rd 50!
*In the 2nd set, go 2 x 200 swim neg split free @ 3:00; in the 3rd set, go 3 x 200 swim @ 3:00
4 x 1/2 pool sprints - fly, @ :30
2 x 50 drill choice fly PERFECT @ 1:00
4 x 1/2 pool sprints - fly, @ :30
100 easy loosen, then 1:00 rest
8 sets of:
2 x 50 drill choice fly @ 1:10
4 x 25 swim FAST fly @ :45 - add the 3 fastest 25's together
1 x 50 easy loosen
:30 rest
1 x 75 FAST swim fly - can you be within :01 of your 3 x 25's add-up?
1:00 rest after every set; 100 easy loosen after even sets.
400 easy warmdown with some drilling = 7500. Do a good job with your warmdown, and get excited for the meet - one week from tomorrow is the 1000! Do an excellent job with your HW today and eat well after this workout. Have a great day!
DISTANCE - written for scm
600 swim freestyle
1:00 rest
3 sets of:
4 x 50 @ 1:05 catch-up freestyle - be deliberate here, don't rush
4 x 75 @ 1:20 - 50 swim fly with free kick, 25 fly kick on side
4 x 50 @ 1:00 - ra2 la2 sw2 fly drill/swim fly by 25's
1* x 200 swim negative split freestyle br 3 @ 3:00 - get your legs going on the 3rd 50!
*In the 2nd set, go 2 x 200 swim neg split free @ 3:00; in the 3rd set, go 3 x 200 swim @ 3:00
4 x 1/2 pool sprints - fly, @ :30
2 x 50 drill choice fly PERFECT @ 1:00
4 x 1/2 pool sprints - fly, @ :30
100 easy loosen, then 1:00 rest
8 sets of:
2 x 50 drill choice fly @ 1:10
4 x 25 swim FAST fly @ :45 - add the 3 fastest 25's together
1 x 50 easy loosen
:30 rest
1 x 75 FAST swim fly - can you be within :01 of your 3 x 25's add-up?
1:00 rest after every set; 100 easy loosen after even sets.
400 easy warmdown with some drilling = 7500. Do a good job with your warmdown, and get excited for the meet - one week from tomorrow is the 1000! Do an excellent job with your HW today and eat well after this workout. Have a great day!
Tuesday, February 26, 2008
Tuesday, February 26, 2008
MASTERS - written for SPH
600 swim free
1:00 rest
3 sets of:
2 x 50 drill/swim by 25's @ 1:00 - NO FREESTYLE
2* x 50 swim free/NO FREE by 25's - 2nd 25 should be same stroke you drilled on 50's above
"*" 1st set, the 50's swim are @ 1:00; 2nd set @ :55; 3rd set @ :50
After 3rd set, get HR for :06, then wait one minute, then get HR again for :06; keep track of this.
Finish up with 6 x 50 @ 1:00 - adjust this interval if necessary to 1:05 or 1:10
25 swim free br 3, 25 kick FAST on back, your choice of kick
200 easy loosen = 1700
Make sure you do your warmdown and get excited for the rest of the week. Have a great day!
MASTERS - written for SPH
600 swim free
1:00 rest
3 sets of:
2 x 50 drill/swim by 25's @ 1:00 - NO FREESTYLE
2* x 50 swim free/NO FREE by 25's - 2nd 25 should be same stroke you drilled on 50's above
"*" 1st set, the 50's swim are @ 1:00; 2nd set @ :55; 3rd set @ :50
After 3rd set, get HR for :06, then wait one minute, then get HR again for :06; keep track of this.
Finish up with 6 x 50 @ 1:00 - adjust this interval if necessary to 1:05 or 1:10
25 swim free br 3, 25 kick FAST on back, your choice of kick
200 easy loosen = 1700
Make sure you do your warmdown and get excited for the rest of the week. Have a great day!
Tuesday, February 26, 2008
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
5 minute swim - 50 choice freestyle drill, 50 easy skulling
:30 rest
5 minute swim - 50 kick choice ez/FAST by 25's, 50 drill in main race stroke
:30 rest
6 x 50 drill/swim dps in main race stroke @ 1:00
3 sets of:
4 x 1/2 pool sprints in main race stroke @ :30
4 x 50 swim main race stroke/free by 25's @ :50 - 1st set; 2nd set @ :45; 3rd set @ :40
300 pull br 3/5/7 after 3rd set
1:00 rest after 3oo pull
6 x 100 from a dive @ 3:00 in main race stroke FAST - should equal your 1st 100 split in 200
300 easy loosen/drill @ 6:00
6 x 50 from a dive @ 1:30 in main race stroke FAST - should equal your 1st 50 split in 100
400 easy loosen @ 8:00
8 x 75 kick all out FAST on back @ 2:30 - target your best 100 free (scy) time
8 x 50 easy swim/drill by 25's @ 1:00 - 5100 scy
Do an excellent job on your HW tonight and get excited for the rest of the week - ten days until sectionals. Have a great day!
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
5 minute swim - 50 choice freestyle drill, 50 easy skulling
:30 rest
5 minute swim - 50 kick choice ez/FAST by 25's, 50 drill in main race stroke
:30 rest
6 x 50 drill/swim dps in main race stroke @ 1:00
3 sets of:
4 x 1/2 pool sprints in main race stroke @ :30
4 x 50 swim main race stroke/free by 25's @ :50 - 1st set; 2nd set @ :45; 3rd set @ :40
300 pull br 3/5/7 after 3rd set
1:00 rest after 3oo pull
6 x 100 from a dive @ 3:00 in main race stroke FAST - should equal your 1st 100 split in 200
300 easy loosen/drill @ 6:00
6 x 50 from a dive @ 1:30 in main race stroke FAST - should equal your 1st 50 split in 100
400 easy loosen @ 8:00
8 x 75 kick all out FAST on back @ 2:30 - target your best 100 free (scy) time
8 x 50 easy swim/drill by 25's @ 1:00 - 5100 scy
Do an excellent job on your HW tonight and get excited for the rest of the week - ten days until sectionals. Have a great day!
Tuesday, February 26, 2008
DISTANCE - written for scy
600 swim freestyle
1:00 rest
4 x 50 ra2 la2 freestyle @ 1:00
3 x 150 - 50 fist free br 3, 50 swim free negative split, 50 drill 2 fly/2 breast @ :20 rest
6 x 75 @ 1:20 - 50 fly pull w/free kick, 25 fly kick on back
8 x 50 swim fly/free by 25's @ :45
1:00 rest - put on fins
With fins, 6 sets of:
4 x 25 @ :30- 1 swim FAST fly, 1 LUNGBUSTER
1 x 50 kick fly FAST on back @ :30
1:00 rest after 3rd set. Take fins off after 6th set.
6 x 400 swim BIG negative split freestyle br 3; 3 @ 4:50, 3 @ 4:40; 1 minute rest after #3
1:00 rest - get pulling equipment...
With paddles, buoys & bands:
18 x 100 pull free br 3 @ 1:30, desc 1-3 to FAST, then the rest are all FAST (@ 1:40 if necess.)
Keep track of your times for the fast 100's; should be at least your mile pace.
Warmdown with a 300 easy drill = 7500. Do a stellar job on your HW tonight and get excited for the rest of the week. Have a great day!
DISTANCE - written for scy
600 swim freestyle
1:00 rest
4 x 50 ra2 la2 freestyle @ 1:00
3 x 150 - 50 fist free br 3, 50 swim free negative split, 50 drill 2 fly/2 breast @ :20 rest
6 x 75 @ 1:20 - 50 fly pull w/free kick, 25 fly kick on back
8 x 50 swim fly/free by 25's @ :45
1:00 rest - put on fins
With fins, 6 sets of:
4 x 25 @ :30- 1 swim FAST fly, 1 LUNGBUSTER
1 x 50 kick fly FAST on back @ :30
1:00 rest after 3rd set. Take fins off after 6th set.
6 x 400 swim BIG negative split freestyle br 3; 3 @ 4:50, 3 @ 4:40; 1 minute rest after #3
1:00 rest - get pulling equipment...
With paddles, buoys & bands:
18 x 100 pull free br 3 @ 1:30, desc 1-3 to FAST, then the rest are all FAST (@ 1:40 if necess.)
Keep track of your times for the fast 100's; should be at least your mile pace.
Warmdown with a 300 easy drill = 7500. Do a stellar job on your HW tonight and get excited for the rest of the week. Have a great day!
Monday, February 25, 2008
Monday, February 25, 2008
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
4 x 100 @ 1:45 - 50 fist free br 3, 50 choice kick on back ez/FAST by 25's
4 x 100 @ 1:40 - 50 swim negative split free br 3, 50 choice drill in main race stroke
4 x 100 @ 1:35 - 50 swim, 50 kick on back - both in main race stroke
4 x 100 @ 1:30 - swim IM, can you descend these?
400 pull free br 3/5/7/9 by 50's
1:00 rest
2 x 100 50 choice kick, 50 drill PERFECT in main race stroke @ 2:00
3 x 75 swim in main race stroke descend 1-3 to all out FAST @ 1:30
2 x 100 @ 2:00 - as above
4 x 75 swim in main race stroke descend 1-3 to all out FAST, hold (that means FAST again) for
#4, @ 1:30
2 x 100 @ 2:00 - as above
5 x 75 swim in main race stroke descend 1-3 to FAST, hold for #'s 4&5 @ 1:30
2 x 100 @ 2:00 - as above
6 x 75 swim in main race stroke descend 1-3 to FAST, hold for #'s 4, 5 & 6!
250 easy loosen
1:00 rest
Finish up with...
8 x 100 swim free br 3 @ 1:10 OR all backstroke @ 1:15 - OR 50 free-25 fly-25 free @ 1:15 OR
50 free-25 breast-25 free @ 1:20
Warmdown an 200 easy = 6000. Do an excellent job on your HW tonight and get excited for the rest of the week. Have a great day!
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
4 x 100 @ 1:45 - 50 fist free br 3, 50 choice kick on back ez/FAST by 25's
4 x 100 @ 1:40 - 50 swim negative split free br 3, 50 choice drill in main race stroke
4 x 100 @ 1:35 - 50 swim, 50 kick on back - both in main race stroke
4 x 100 @ 1:30 - swim IM, can you descend these?
400 pull free br 3/5/7/9 by 50's
1:00 rest
2 x 100 50 choice kick, 50 drill PERFECT in main race stroke @ 2:00
3 x 75 swim in main race stroke descend 1-3 to all out FAST @ 1:30
2 x 100 @ 2:00 - as above
4 x 75 swim in main race stroke descend 1-3 to all out FAST, hold (that means FAST again) for
#4, @ 1:30
2 x 100 @ 2:00 - as above
5 x 75 swim in main race stroke descend 1-3 to FAST, hold for #'s 4&5 @ 1:30
2 x 100 @ 2:00 - as above
6 x 75 swim in main race stroke descend 1-3 to FAST, hold for #'s 4, 5 & 6!
250 easy loosen
1:00 rest
Finish up with...
8 x 100 swim free br 3 @ 1:10 OR all backstroke @ 1:15 - OR 50 free-25 fly-25 free @ 1:15 OR
50 free-25 breast-25 free @ 1:20
Warmdown an 200 easy = 6000. Do an excellent job on your HW tonight and get excited for the rest of the week. Have a great day!
Monday, February 25, 2008
DISTANCE - written for scm
600 swim freestyle
1:00 rest
400 - 50 ra2 la2 freestyle, 50 breast kick on back
:30 rest
400 - 50 fist free br 3, 50 choice drill in main race stroke
:30 rest
400 - 50 swim free br 3, 50 drill/kick by 25's in main race stroke
:30 rest
12 x 75
2- swim free/main race stroke/free by 25's @ 1:15
2- swim main race stroke/kick on back/swim in main race stroke @ 1:20
1 x 600 pull br 3/5/7/9 by 50's @ 9:00
7 x 100 swim freestyle br 3 @ 1:20 - good legs on the 3rd 25 of each 100
1:00 rest
3 sets of (1st set, 50's drill & 100's swim/kick are fly; 2nd set back; 3rd set breast):
4 x 50 drill/swim dps by 25's @ 1:05
4 x 100 swim/kick by 50's @ 1:45 (1:40 back & 1:50 breast)
1 x 400 swim IM - juicy, all out FAST effort here!
1:00 rest between sets.
Warmdown with 10 x 50 easy free br 3 @ :55 = 7500. Do an excellent job on your HW and get excited for this week - last full week before Sectionals. Have a great day!
DISTANCE - written for scm
600 swim freestyle
1:00 rest
400 - 50 ra2 la2 freestyle, 50 breast kick on back
:30 rest
400 - 50 fist free br 3, 50 choice drill in main race stroke
:30 rest
400 - 50 swim free br 3, 50 drill/kick by 25's in main race stroke
:30 rest
12 x 75
2- swim free/main race stroke/free by 25's @ 1:15
2- swim main race stroke/kick on back/swim in main race stroke @ 1:20
1 x 600 pull br 3/5/7/9 by 50's @ 9:00
7 x 100 swim freestyle br 3 @ 1:20 - good legs on the 3rd 25 of each 100
1:00 rest
3 sets of (1st set, 50's drill & 100's swim/kick are fly; 2nd set back; 3rd set breast):
4 x 50 drill/swim dps by 25's @ 1:05
4 x 100 swim/kick by 50's @ 1:45 (1:40 back & 1:50 breast)
1 x 400 swim IM - juicy, all out FAST effort here!
1:00 rest between sets.
Warmdown with 10 x 50 easy free br 3 @ :55 = 7500. Do an excellent job on your HW and get excited for this week - last full week before Sectionals. Have a great day!
Friday, February 22, 2008
Saturday Morning, February 23, 2008
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
2 sets of:
2 x 75 - 50 fist free br 3, 25 breast kick on back @ 1:20
2 x 100 - 50 swim free br 3, 50 choice drill in main race stroke @ 1:40
4 x 25 swim in main race stroke @ :40 - odds are build to FAST finish; evens are dps
4 x 75 swim free br 3 with BIG 6 beat kick on 2nd 25 @ 1:10
No rest between sets.
8 sets of:
3 x 25 swim as FAST as you can @ :40
2 x 50 drill PERFECT @ 1:15 - same stroke as 25's above
3 x 50 @ 1:10 swim FAST, same stroke as 25's- target your 2nd 50 split of 100 Goal Time
100 easy between sets - 50 drill, 50 loosen
1:00 rest between sets. Same stroke for 2 sets (change strokes after 2nd, 4th, 6th sets)
300 easy pull after 4th & 8th sets = 6100 scy
Do a stellar job on your HW this weekend - don't wait for Sunday Night to do it all! Enjoy your day off tomorrow and get excited for your upcoming meets. Have a great day!
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
2 sets of:
2 x 75 - 50 fist free br 3, 25 breast kick on back @ 1:20
2 x 100 - 50 swim free br 3, 50 choice drill in main race stroke @ 1:40
4 x 25 swim in main race stroke @ :40 - odds are build to FAST finish; evens are dps
4 x 75 swim free br 3 with BIG 6 beat kick on 2nd 25 @ 1:10
No rest between sets.
8 sets of:
3 x 25 swim as FAST as you can @ :40
2 x 50 drill PERFECT @ 1:15 - same stroke as 25's above
3 x 50 @ 1:10 swim FAST, same stroke as 25's- target your 2nd 50 split of 100 Goal Time
100 easy between sets - 50 drill, 50 loosen
1:00 rest between sets. Same stroke for 2 sets (change strokes after 2nd, 4th, 6th sets)
300 easy pull after 4th & 8th sets = 6100 scy
Do a stellar job on your HW this weekend - don't wait for Sunday Night to do it all! Enjoy your day off tomorrow and get excited for your upcoming meets. Have a great day!
Saturday Morning, February 23, 2008
DISTANCE - written for scm
Great job yesterday! Light drilling & recovery today, all smooth & easy.
600 swim freestyle
1:00 rest
2 sets of:
3 x 100 @ :20 rest - 50 ra2 la2 free, 50 choice skulling
300 - 50 choice drill NO FREE, 50 breaststroke kick on back
:30 rest
4 x 50 swim easy free br 3 - count strokes, take one less on 2nd 25
1:00 rest between sets.
After 2nd set, 1:00 rest then get right into:
1 x 800 pull free br 3/5/3/7 by 50's - get water on forearms, roll hips & finish stroke
1:00 rest
With fins, 4 sets of:
3 x 50 drill PERFECT @ 1:00
2 x 25 swim build to FAST finish @ :45
1 x 25 swim all out FAST @ :45
You can change strokes after each set, if you'd like.
After 4th set, take off fins and go an easy 100 = 4000 scm.
Do a stellar job on your HW this weekend - don't wait for Sunday Night to do it all. Enjoy your day off tomorrow and get excited for Sectionals. Have a great day!
DISTANCE - written for scm
Great job yesterday! Light drilling & recovery today, all smooth & easy.
600 swim freestyle
1:00 rest
2 sets of:
3 x 100 @ :20 rest - 50 ra2 la2 free, 50 choice skulling
300 - 50 choice drill NO FREE, 50 breaststroke kick on back
:30 rest
4 x 50 swim easy free br 3 - count strokes, take one less on 2nd 25
1:00 rest between sets.
After 2nd set, 1:00 rest then get right into:
1 x 800 pull free br 3/5/3/7 by 50's - get water on forearms, roll hips & finish stroke
1:00 rest
With fins, 4 sets of:
3 x 50 drill PERFECT @ 1:00
2 x 25 swim build to FAST finish @ :45
1 x 25 swim all out FAST @ :45
You can change strokes after each set, if you'd like.
After 4th set, take off fins and go an easy 100 = 4000 scm.
Do a stellar job on your HW this weekend - don't wait for Sunday Night to do it all. Enjoy your day off tomorrow and get excited for Sectionals. Have a great day!
Friday, February 22, 2008
SPRINTERS - written for scy
Light kicking & drilling today, with a fin set at the end. BIG, fat, juicy day tomorrow!
600 swim freestyle
1:00 rest
400 - 50 choice freestyle drill, 50 choice skulling
:30 rest
300 - 50 swim negative split free br 3, 50 choice kick on back
:30 rest
400 - 50 choice drill in main race stroke, 50 choice skulling
:30 rest
300 - 50 swim negative split in main race stroke, 50 fly kick on side
:30 rest
16 x 50 swim free/main race stroke by 25's as follows:
4 @ :55, 4 @ :45, 4 @ :55, 4 @ :40 - breaststrokers go @ 55-50-55-45
1 x 600 pull br 3/5/7/9 by 50's - roll hips, finish stroke - desc the 200's 1-3 if you can
1:00 rest
8 sets of:
1 x 75 breaststroke pull w/dolphin kick - get up high on the press - @ 1:20
2 x 25 swim FAST breaststroke @ :40
1 x 50 @ 1:00 - 25 LUNGBUSTER, 25 kick FAST on back free or breast
No rest between sets.
With fins, finish up with 5 sets of:
2 x 50 drill @ 1:00 in main race stroke
4 x 25 swim in main race stroke FAST @ :45 - add the two fastest 25's together
1 x 50 drill in same stroke @ 1:15
1 x 50 swim FAST in main race stroke, can you be FASTER than the 2 x 25's added together?
300 easy loosen = 5800. Do an excellent job on your HW tonight and be ready for tomorrow's workout. Have a great day!
SPRINTERS - written for scy
Light kicking & drilling today, with a fin set at the end. BIG, fat, juicy day tomorrow!
600 swim freestyle
1:00 rest
400 - 50 choice freestyle drill, 50 choice skulling
:30 rest
300 - 50 swim negative split free br 3, 50 choice kick on back
:30 rest
400 - 50 choice drill in main race stroke, 50 choice skulling
:30 rest
300 - 50 swim negative split in main race stroke, 50 fly kick on side
:30 rest
16 x 50 swim free/main race stroke by 25's as follows:
4 @ :55, 4 @ :45, 4 @ :55, 4 @ :40 - breaststrokers go @ 55-50-55-45
1 x 600 pull br 3/5/7/9 by 50's - roll hips, finish stroke - desc the 200's 1-3 if you can
1:00 rest
8 sets of:
1 x 75 breaststroke pull w/dolphin kick - get up high on the press - @ 1:20
2 x 25 swim FAST breaststroke @ :40
1 x 50 @ 1:00 - 25 LUNGBUSTER, 25 kick FAST on back free or breast
No rest between sets.
With fins, finish up with 5 sets of:
2 x 50 drill @ 1:00 in main race stroke
4 x 25 swim in main race stroke FAST @ :45 - add the two fastest 25's together
1 x 50 drill in same stroke @ 1:15
1 x 50 swim FAST in main race stroke, can you be FASTER than the 2 x 25's added together?
300 easy loosen = 5800. Do an excellent job on your HW tonight and be ready for tomorrow's workout. Have a great day!
Friday, February 22, 2008
DISTANCE - written for short course meters
Make sure you have a water bottle with you for this workout!
600 swim freestyle
1:00 rest
6 x 50 @ 1:00 drill/swim by 25's - 2 free, 2 no free
4 x 75 swim @ 1:15 - 50 free br 3, build 2nd 25 to FAST finish, then last 25 your choice NO FREE
1:00 rest - get ready...
1 x 2000 swim free for time
1:00 rest
20 x 100 swim at pace @ 1:45 - target mile pace; roll hips, finish stroke
1:00 rest
1 x 2000 swim free for time - can you be FASTER than the 1st 2k?
Warmdown as much as you need to, really loosen up your legas. 400 easy = 7600. Do an outstanding job with your HW tonight and get excited for Sectionals, only 13 days away. Have a great day!
DISTANCE - written for short course meters
Make sure you have a water bottle with you for this workout!
600 swim freestyle
1:00 rest
6 x 50 @ 1:00 drill/swim by 25's - 2 free, 2 no free
4 x 75 swim @ 1:15 - 50 free br 3, build 2nd 25 to FAST finish, then last 25 your choice NO FREE
1:00 rest - get ready...
1 x 2000 swim free for time
1:00 rest
20 x 100 swim at pace @ 1:45 - target mile pace; roll hips, finish stroke
1:00 rest
1 x 2000 swim free for time - can you be FASTER than the 1st 2k?
Warmdown as much as you need to, really loosen up your legas. 400 easy = 7600. Do an outstanding job with your HW tonight and get excited for Sectionals, only 13 days away. Have a great day!
Thursday, February 21, 2008
Thursday, February 21, 2008
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
6 x 75 @ 1:20 - 50 fist free br 3, 25 fly kick on side
1 x 600 - 300 pull br 3/5/7 by 50's, then 300 swim free br 3, desc the 100's 1-3 so #3 is FAST
1:00 rest
6 x 75 @ 1:10 - swim IM order by 25's
1 x 600 - 300 pull free br 3/5/7 by 50's, then 300 swim as 4 x 75's IM (25 of each stroke), desc the 4 x 75's to something FAST
1:00 rest
6 x 75 @ 1:00 - odds are swim free br 3, evens are 50 swim 25 kick on back - all choice
1 x 600 - 300 pull free br 3, then either 300 swim back, desc the 100's 1-3, or free/breast by 25's or free/fly by 25's - the 25's breast or fly should be FAST
1:00 rest
With fins, 2 sets of:
3 x 50 drill PERFECT in main race stroke @ 1:00
6 x 25 @ :40 - odds are swim FAST in main race stroke, evens are LUNGBUSTER
6 x 25 @ :30 - as above
6 x 25 @ :20 - as above
100 easy @ 1:00 rest
4 x 50 swim @ 1:00 FAST in main race stroke - can you average within :01 of your best time?
1:00 rest between sets. If you'd like to mix it up, in the 2nd set, go the last 4 x 50 LUNGBUSTER/swim FAST by 25's and see how close you can get to your best 50 time, @ 1:15
200 easy loosen = 5750 scy
Make sure you've loosened up enough before you get out. Do an excellent job on your HW tonight and get excited for the rest of the week. Have a great day!
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
6 x 75 @ 1:20 - 50 fist free br 3, 25 fly kick on side
1 x 600 - 300 pull br 3/5/7 by 50's, then 300 swim free br 3, desc the 100's 1-3 so #3 is FAST
1:00 rest
6 x 75 @ 1:10 - swim IM order by 25's
1 x 600 - 300 pull free br 3/5/7 by 50's, then 300 swim as 4 x 75's IM (25 of each stroke), desc the 4 x 75's to something FAST
1:00 rest
6 x 75 @ 1:00 - odds are swim free br 3, evens are 50 swim 25 kick on back - all choice
1 x 600 - 300 pull free br 3, then either 300 swim back, desc the 100's 1-3, or free/breast by 25's or free/fly by 25's - the 25's breast or fly should be FAST
1:00 rest
With fins, 2 sets of:
3 x 50 drill PERFECT in main race stroke @ 1:00
6 x 25 @ :40 - odds are swim FAST in main race stroke, evens are LUNGBUSTER
6 x 25 @ :30 - as above
6 x 25 @ :20 - as above
100 easy @ 1:00 rest
4 x 50 swim @ 1:00 FAST in main race stroke - can you average within :01 of your best time?
1:00 rest between sets. If you'd like to mix it up, in the 2nd set, go the last 4 x 50 LUNGBUSTER/swim FAST by 25's and see how close you can get to your best 50 time, @ 1:15
200 easy loosen = 5750 scy
Make sure you've loosened up enough before you get out. Do an excellent job on your HW tonight and get excited for the rest of the week. Have a great day!
Thursday, February 21, 2008
DISTANCE - written for scm, moderate/recovery after yesterday's quality
600 swim freestyle
1:00 rest
2 sets of:
4 x 100 50 ra2 la2 free br 3, 50 fly kick on side @ 1:50 - don't rush these here
2 x 300 pull free br 3/5/7 by 50's @ :20 rest - get water on forearms, roll hips & finish stroke
No rest between sets.
2 sets of:
4 x 50 swim free/kick by 25's @ :55 (can you go @ :50 in 2nd set?)
4 x 50 swim free br 3 @ :50
4 x 50 swim free/kick by 25's @ :55 (can you go @ :50 in 2nd set?)
4 x 50 swim free br 3 @ :45
6 x 75 swim backstroke @ 1:15 (if you need to go @ 1:20, go ahead; if you want to go @ 1:10 in 2nd set, go ahead)
1:00 rest between sets.
With fins, finish up with 3 sets of:
3 x 50 drill/different drill @ 1:00
6 x 25 @ :40 - odds are swim FAST - same stroke as 50's drill above, evens are LUNGBUSTER
3 x 50 swim/kick by 25's @ :40 - same stroke as above
6 x 25 @ :40 - odds are drill PERFECT, evens are swim FAST - same stroke as above
No rest between sets.
200 easy loosen = 7300 scm
Do an exemplary job on your HW today and get excited for the weekend. Tomorrow will be longer freestyle. Have a great day!
DISTANCE - written for scm, moderate/recovery after yesterday's quality
600 swim freestyle
1:00 rest
2 sets of:
4 x 100 50 ra2 la2 free br 3, 50 fly kick on side @ 1:50 - don't rush these here
2 x 300 pull free br 3/5/7 by 50's @ :20 rest - get water on forearms, roll hips & finish stroke
No rest between sets.
2 sets of:
4 x 50 swim free/kick by 25's @ :55 (can you go @ :50 in 2nd set?)
4 x 50 swim free br 3 @ :50
4 x 50 swim free/kick by 25's @ :55 (can you go @ :50 in 2nd set?)
4 x 50 swim free br 3 @ :45
6 x 75 swim backstroke @ 1:15 (if you need to go @ 1:20, go ahead; if you want to go @ 1:10 in 2nd set, go ahead)
1:00 rest between sets.
With fins, finish up with 3 sets of:
3 x 50 drill/different drill @ 1:00
6 x 25 @ :40 - odds are swim FAST - same stroke as 50's drill above, evens are LUNGBUSTER
3 x 50 swim/kick by 25's @ :40 - same stroke as above
6 x 25 @ :40 - odds are drill PERFECT, evens are swim FAST - same stroke as above
No rest between sets.
200 easy loosen = 7300 scm
Do an exemplary job on your HW today and get excited for the weekend. Tomorrow will be longer freestyle. Have a great day!
Wednesday, February 20, 2008
Wednesday, February 20, 2008
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
With fins:
12 x 75 @ 1:20
1-2: 50 dolphin kick w/breast pull, 25 kick fly @ side
3-4: 50 dolphin kick w/breast pull, 25 LUNGBUSTER
1:00 rest - take fins off, then continue right into:
6 x 50 @ 1:00 - 2 kicks 1 pull breast - squeeze feet together, hips up, head down at end of stroke
6 x 50 @ 1:00 - 25 breast pull w/free kick, 25 2 fly/2 breast drill
3 sets of:
4 x 50 swim @ :45 - 25 breaststroke - build to FAST, 25 choice
1 x 300 swim free br 3 w/BIG negative split @ 4:30 - really use your legs on the 2nd 150 here!
No rest between sets.
6 sets of:
2 minutes of vertical kick- :15 fly kick, :15 breast kick, :15 free kick, :15 rest - all FAST, then...
4 x 1/2 pool sprints @ :30 - faster than race pace here
2 x 50 kick FAST on back @ 1:00
2 x 25 LUNGBUSTER @ :40
1 x 100 swim free br 3 @ 1:00 for guys, 1:05 for ladies
1:00 rest between sets, but be sure to make the 100 free interval!
Warmdown with 200 easy drilling = 5600 scy
Do a spectacular job on your HW tonight and get excited for the rest of the week. Have a great day!
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
With fins:
12 x 75 @ 1:20
1-2: 50 dolphin kick w/breast pull, 25 kick fly @ side
3-4: 50 dolphin kick w/breast pull, 25 LUNGBUSTER
1:00 rest - take fins off, then continue right into:
6 x 50 @ 1:00 - 2 kicks 1 pull breast - squeeze feet together, hips up, head down at end of stroke
6 x 50 @ 1:00 - 25 breast pull w/free kick, 25 2 fly/2 breast drill
3 sets of:
4 x 50 swim @ :45 - 25 breaststroke - build to FAST, 25 choice
1 x 300 swim free br 3 w/BIG negative split @ 4:30 - really use your legs on the 2nd 150 here!
No rest between sets.
6 sets of:
2 minutes of vertical kick- :15 fly kick, :15 breast kick, :15 free kick, :15 rest - all FAST, then...
4 x 1/2 pool sprints @ :30 - faster than race pace here
2 x 50 kick FAST on back @ 1:00
2 x 25 LUNGBUSTER @ :40
1 x 100 swim free br 3 @ 1:00 for guys, 1:05 for ladies
1:00 rest between sets, but be sure to make the 100 free interval!
Warmdown with 200 easy drilling = 5600 scy
Do a spectacular job on your HW tonight and get excited for the rest of the week. Have a great day!
Wednesday, February 20, 2008
DISTANCE - written for scm
600 swim freestyle
1:00 rest
4 sets of (go same stroke for the drilling and swim/kick 50's, change strokes if you wish for 3-4):
1 x 200 - 50 choice drill, 50 easy skulling - :15 rest after the 200
3 x 50 @ 1:05 - swim/kick - same stroke as you drilled on the 200
No rest between sets.
1:00 rest after 4th set, then continue right into...
1 x 1200 swim as follows:
200 swim cruise free br 3 - roll hips & finish stroke;
100 fly - 50 swim build each 25 to FAST, 50 drill PERFECT
1:00 rest, go an easy 100 loosen if you need to
12 sets of:
1 x 100 swim free br 3 @ 1:20
1 x 50 swim FAST fly @ 1:00
1 x 50 swim FAST fly @ 1:00
1 x 50 choice drill fly
1:00 rest after each set; 200 easy pull/drill after 3rd, 6th & 9th set
After 12th set, finish up with 600 pull/loosen - nice and relaxed here, throw in some drilling or skulling if you'd like = 7400 scm
Do a stellar job with your HW tonight and get excited for the meet - 2 weeks from today is the 1000. Have a great day!
DISTANCE - written for scm
600 swim freestyle
1:00 rest
4 sets of (go same stroke for the drilling and swim/kick 50's, change strokes if you wish for 3-4):
1 x 200 - 50 choice drill, 50 easy skulling - :15 rest after the 200
3 x 50 @ 1:05 - swim/kick - same stroke as you drilled on the 200
No rest between sets.
1:00 rest after 4th set, then continue right into...
1 x 1200 swim as follows:
200 swim cruise free br 3 - roll hips & finish stroke;
100 fly - 50 swim build each 25 to FAST, 50 drill PERFECT
1:00 rest, go an easy 100 loosen if you need to
12 sets of:
1 x 100 swim free br 3 @ 1:20
1 x 50 swim FAST fly @ 1:00
1 x 50 swim FAST fly @ 1:00
1 x 50 choice drill fly
1:00 rest after each set; 200 easy pull/drill after 3rd, 6th & 9th set
After 12th set, finish up with 600 pull/loosen - nice and relaxed here, throw in some drilling or skulling if you'd like = 7400 scm
Do a stellar job with your HW tonight and get excited for the meet - 2 weeks from today is the 1000. Have a great day!
Tuesday, February 19, 2008
Tuesday, February 19, 2008
SPRINTERS - written for scy
Good job at the meet this weekend; I hope you all enjoyed your day off yesterday. Today, back to work with some good aerobic work, then kicking tomorrow. Adjust the intervals on the 150's swim if necessary and do a good job warming down.
600 swim freestyle
1:00 rest
8 x 100 @ :15 rest - 1&2: 50 fist free br 3, 50 choice skulling;
3&4: 50 ra2 la2 free drill (do this SLOWLY), 50 choice drill in main race stroke
12 x 75 in 3 sets of 4:
1-2 drill IM (25 fly, 25 back, 25 breast) @ 1:20
3-4 swim IM (same as above) descend 1-2 to strong @ 1:10
1 x 900 swim backstroke as follows:
150 - 100 moderate, 50 strong;
150 - 50 moderate, 100 strong
Repeat 2 more times = 900; good turns and aggressive breakouts throughout the 900!
1:00 rest
1 x 450 swim free br 3, descend the 3 x 150 to 85%, @ 6:00
1 x 150 swim free br 3 @ 1:50
1 x 450 swim free br 3, desc the 3 x 150 to 85% @ 6:00
2 x 150 swim free br 3 @ 1:45
1 x 450 swim free br 3, desc the 3 x 150 to 85% @ 6:00
3 x 150 swim free br 3 @ 1:40
1 x 300 pull free br 3/5/7 by 50's @ :30 rest
3 x 150 swim free br 3 @ 1:40
1 x 300 pull free br 3/5/7 by 50's @ :30 rest
2 x 150 swim free br 3 @ 1:35
1 x 300 pull free br 3/5/7 by 50's @ :30 rest
1 x 150 swim free br 3 @ 1:30
Easy 250 loosen = 7500.
Do an outstanding job on your HW tonight and get excited for the rest of the week. Have a great day!
SPRINTERS - written for scy
Good job at the meet this weekend; I hope you all enjoyed your day off yesterday. Today, back to work with some good aerobic work, then kicking tomorrow. Adjust the intervals on the 150's swim if necessary and do a good job warming down.
600 swim freestyle
1:00 rest
8 x 100 @ :15 rest - 1&2: 50 fist free br 3, 50 choice skulling;
3&4: 50 ra2 la2 free drill (do this SLOWLY), 50 choice drill in main race stroke
12 x 75 in 3 sets of 4:
1-2 drill IM (25 fly, 25 back, 25 breast) @ 1:20
3-4 swim IM (same as above) descend 1-2 to strong @ 1:10
1 x 900 swim backstroke as follows:
150 - 100 moderate, 50 strong;
150 - 50 moderate, 100 strong
Repeat 2 more times = 900; good turns and aggressive breakouts throughout the 900!
1:00 rest
1 x 450 swim free br 3, descend the 3 x 150 to 85%, @ 6:00
1 x 150 swim free br 3 @ 1:50
1 x 450 swim free br 3, desc the 3 x 150 to 85% @ 6:00
2 x 150 swim free br 3 @ 1:45
1 x 450 swim free br 3, desc the 3 x 150 to 85% @ 6:00
3 x 150 swim free br 3 @ 1:40
1 x 300 pull free br 3/5/7 by 50's @ :30 rest
3 x 150 swim free br 3 @ 1:40
1 x 300 pull free br 3/5/7 by 50's @ :30 rest
2 x 150 swim free br 3 @ 1:35
1 x 300 pull free br 3/5/7 by 50's @ :30 rest
1 x 150 swim free br 3 @ 1:30
Easy 250 loosen = 7500.
Do an outstanding job on your HW tonight and get excited for the rest of the week. Have a great day!
Tuesday, February 19, 2008
DISTANCE - written for scm
600 swim freestyle
1:00 rest
2 sets of:
4 x 75 @ 1:30 - 50 fist free br 3, 25 kick fly on side
6 x 25 @ :40 - 2 kicks 1 breast pull - squeeze your feet together at the end of each kick, get real
FLAT (looking down) at the end of each stroke, hips up as your FLAT on the water!
4 x 50 swim breaststroke - 1st set @ :55 negative split if you can; 2nd set @ 1:05, desc 1-4
After 2nd set, get right into...
7 x 100 swim negative split free br 3 @ 1:20
1:00 rest
3 sets of:
4 x 75 kick FAST on back @ 1:45 - add up times for a 300
1 x 400 swim negative split free br 3 - BIG negative split here @ 6:00
6 x 50 kick FAST @ 1:00 - should add up to faster than the 4 x 75's
400 pull free br 3/5/7/9 by 50's -this 400 can be choice drill/swim after the 2nd set
1:00 rest between sets.
Finish up with...
With fins, 8 sets of (you can change strokes after every 2 sets):
2 x 25 swim FAST @ :40
1 x 50 @ 1:00 - 25 LUNGBUSTER, 25 swim FAST
No rest between sets.
7600 scm
Do an excellent job with your HW tonight and get excited for the meet. Have a great day!
DISTANCE - written for scm
600 swim freestyle
1:00 rest
2 sets of:
4 x 75 @ 1:30 - 50 fist free br 3, 25 kick fly on side
6 x 25 @ :40 - 2 kicks 1 breast pull - squeeze your feet together at the end of each kick, get real
FLAT (looking down) at the end of each stroke, hips up as your FLAT on the water!
4 x 50 swim breaststroke - 1st set @ :55 negative split if you can; 2nd set @ 1:05, desc 1-4
After 2nd set, get right into...
7 x 100 swim negative split free br 3 @ 1:20
1:00 rest
3 sets of:
4 x 75 kick FAST on back @ 1:45 - add up times for a 300
1 x 400 swim negative split free br 3 - BIG negative split here @ 6:00
6 x 50 kick FAST @ 1:00 - should add up to faster than the 4 x 75's
400 pull free br 3/5/7/9 by 50's -this 400 can be choice drill/swim after the 2nd set
1:00 rest between sets.
Finish up with...
With fins, 8 sets of (you can change strokes after every 2 sets):
2 x 25 swim FAST @ :40
1 x 50 @ 1:00 - 25 LUNGBUSTER, 25 swim FAST
No rest between sets.
7600 scm
Do an excellent job with your HW tonight and get excited for the meet. Have a great day!
Monday, February 18, 2008
Monday, February 18, 2008
DISTANCE - written for scy
600 swim freestyle
1:00 rest
1 x 400 - 50 choice drill back or breast, then 50 EASY skulling
1:00 rest
18 x 100 as follows:
1- 50 ra2 la2 freestyle, 50 choice kick @ 1:50
2&3- 50 swim free br 3, 50 choice drill (ra2 la2 sw2 when going fly) @ 1:40
4, 5 & 6- swim free br 3/NO FREE by 25's @ 1:30
1:00 rest after #18
4 sets of:
1 x 450 swim negative split free br 3 @ 6:00
1 x 300* swim IM - 4 x 75's IM on the 1st 2 sets, then a single 75 of each stroke for the 2nd 2 sets; "*" descend the 300 IM's from 1-2 & 3-4 - the even 300's should be FAST
6 x 50 drill @ 1:00 - 2 of each stroke
After 4th set, go 1 x 200 easy loosen & then...
1 x 300 IM (you choice how you do it, 75 IM's or 75 of each stroke) FAST for time.
Loosen up well before you get out. Do an outstanding job on your HW tonight and get excited for the meet - 2 weeks from Thursday you swim! Have a great day!
DISTANCE - written for scy
600 swim freestyle
1:00 rest
1 x 400 - 50 choice drill back or breast, then 50 EASY skulling
1:00 rest
18 x 100 as follows:
1- 50 ra2 la2 freestyle, 50 choice kick @ 1:50
2&3- 50 swim free br 3, 50 choice drill (ra2 la2 sw2 when going fly) @ 1:40
4, 5 & 6- swim free br 3/NO FREE by 25's @ 1:30
1:00 rest after #18
4 sets of:
1 x 450 swim negative split free br 3 @ 6:00
1 x 300* swim IM - 4 x 75's IM on the 1st 2 sets, then a single 75 of each stroke for the 2nd 2 sets; "*" descend the 300 IM's from 1-2 & 3-4 - the even 300's should be FAST
6 x 50 drill @ 1:00 - 2 of each stroke
After 4th set, go 1 x 200 easy loosen & then...
1 x 300 IM (you choice how you do it, 75 IM's or 75 of each stroke) FAST for time.
Loosen up well before you get out. Do an outstanding job on your HW tonight and get excited for the meet - 2 weeks from Thursday you swim! Have a great day!
Friday, February 15, 2008
Saturday Morning, February 16, 2008
DISTANCE - written for scm
600 swim freestyle
1:00 rest
3 sets of:
2 x 75 - 50 fist free br 3, 25 2 kicks 1 pull breaststroke @ 1:30
1 x 100 - 50 breast kick on back moderate, 50 choice drill NO FLY @ 2:00
6 x 25 @ :40 -odds are 1/2 ra 1/2 la back, evens are swim back build to FAST finish
No rest between sets. 1:00 rest after the 3rd set, then get right into...
1 x 1800 swim as follows:
200 swim free br 3 - strong legs on the even 50's - roll hips & finish your stroke
100 - 50 back, 50 breast - negative spli each 50
:30 rest after the 1800, then get right into:
4 x 50 @ 1:00 - 25 ra2 la2 free, 25 swim free br 3
4 x 50 @ 1:00 - swim 25 free count strokes, 25 fist free - count strokes - how close can you be to your stroke count from the 1st 25?
1:00 rest
4 sets of:
3 x 100 swim free br 3 @ 1:20
1 x 300 swim FAST free br 3 - can you get under 3:30 for these? Under 3:25? 3:23?
1 x 100 easy choice loosen
1:00 rest
After the 4th set, warmdown with 1 x 400 - 100 pull free br 3, 100 choice drill NO FREE = 7200
Make sure you feel loose & relaxed before you get out. Do an excellent job on your HW this weekend, spend some time relaxing, and get excited for the meet - less than 3 weeks to go. Have a great day and enjoy the weekend!
DISTANCE - written for scm
600 swim freestyle
1:00 rest
3 sets of:
2 x 75 - 50 fist free br 3, 25 2 kicks 1 pull breaststroke @ 1:30
1 x 100 - 50 breast kick on back moderate, 50 choice drill NO FLY @ 2:00
6 x 25 @ :40 -odds are 1/2 ra 1/2 la back, evens are swim back build to FAST finish
No rest between sets. 1:00 rest after the 3rd set, then get right into...
1 x 1800 swim as follows:
200 swim free br 3 - strong legs on the even 50's - roll hips & finish your stroke
100 - 50 back, 50 breast - negative spli each 50
:30 rest after the 1800, then get right into:
4 x 50 @ 1:00 - 25 ra2 la2 free, 25 swim free br 3
4 x 50 @ 1:00 - swim 25 free count strokes, 25 fist free - count strokes - how close can you be to your stroke count from the 1st 25?
1:00 rest
4 sets of:
3 x 100 swim free br 3 @ 1:20
1 x 300 swim FAST free br 3 - can you get under 3:30 for these? Under 3:25? 3:23?
1 x 100 easy choice loosen
1:00 rest
After the 4th set, warmdown with 1 x 400 - 100 pull free br 3, 100 choice drill NO FREE = 7200
Make sure you feel loose & relaxed before you get out. Do an excellent job on your HW this weekend, spend some time relaxing, and get excited for the meet - less than 3 weeks to go. Have a great day and enjoy the weekend!
Thursday, February 14, 2008
Thursday, February 14, 2008
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
For those racing this weekend, do the warmup and then 24 x 25 @ :45 with fins in sets of 4
( 1- 1/2 FAST 1/2 ez; 2- 1/2 ez 1/2 FAST; 3- all drill; 4- all FAST), then finish with 4 x 300 pull free br 3/5/7 by 50's @ :20 rest. Swim BIG, race tough and kick some butt this weekend!
10 minute swim as follows:
50 choice free drill, 50 easy skulling, 50 choice drill in main race stroke, 50 easy kick
:30 rest
10 minute swim as follows:
100 IM drill, 100 swim backstroke moderate, 100 swim in main race stroke ez/strong by 25's
:30 rest
8 x 75 @ 1:10 - odds are swim free br 3, evens are swim free/main race stroke/free by 25's
1:00 rest
Fin set here (24 x 25 @ :45 in sets of 4) for those racing this weekend, then finish with the 300's pull; for those of you NOT racing this weekend, continue into:
4 sets of:
2 x 50 drill @ 1:00 in main race stroke
4 x 1/2 pool sprints in same stroke as 50's drill @ :30
1* x 50 swim FAST @ 1:00
* In the 2nd set, go 2 x 50 swim FAST; in the 3rd set, go 3 x 50 swim FAST; and in the 4th set, go 4 x 50 swim FAST - all in the same stroke as you drilled on the 50's & swam on the 1/2 pool sprints; that should be your main race stroke.
No rest between sets.
After 4th set, go 1 x 400 pull br 3/5/7/9 by 50's free, rolling hips & finishing your stroke. Then..
4 sets of (this will be challenging, but nothing you can't handle):
4 x 1/2 pool sprints @ :30 - choice, but all 4 should be the same stroke
2 x 25 LUNGBUSTER @ :45
1* x 50 kick FAST on back @ 1:00
No rest between sets.
*In the 2nd set, go 2 x 50 kick FAST; in the 3rd set, go 3 x 50 kick FAST; in the 4ht set, go 4 x 50 kick FAST - all on your back, all @ 1:00
Warmdown with an easy 400 drill/loosen by 50's.
Do an excellent job on your HW tonight and get excited for tomorrow - all aerobic & some "4th best stroke work." Have a great day!
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
For those racing this weekend, do the warmup and then 24 x 25 @ :45 with fins in sets of 4
( 1- 1/2 FAST 1/2 ez; 2- 1/2 ez 1/2 FAST; 3- all drill; 4- all FAST), then finish with 4 x 300 pull free br 3/5/7 by 50's @ :20 rest. Swim BIG, race tough and kick some butt this weekend!
10 minute swim as follows:
50 choice free drill, 50 easy skulling, 50 choice drill in main race stroke, 50 easy kick
:30 rest
10 minute swim as follows:
100 IM drill, 100 swim backstroke moderate, 100 swim in main race stroke ez/strong by 25's
:30 rest
8 x 75 @ 1:10 - odds are swim free br 3, evens are swim free/main race stroke/free by 25's
1:00 rest
Fin set here (24 x 25 @ :45 in sets of 4) for those racing this weekend, then finish with the 300's pull; for those of you NOT racing this weekend, continue into:
4 sets of:
2 x 50 drill @ 1:00 in main race stroke
4 x 1/2 pool sprints in same stroke as 50's drill @ :30
1* x 50 swim FAST @ 1:00
* In the 2nd set, go 2 x 50 swim FAST; in the 3rd set, go 3 x 50 swim FAST; and in the 4th set, go 4 x 50 swim FAST - all in the same stroke as you drilled on the 50's & swam on the 1/2 pool sprints; that should be your main race stroke.
No rest between sets.
After 4th set, go 1 x 400 pull br 3/5/7/9 by 50's free, rolling hips & finishing your stroke. Then..
4 sets of (this will be challenging, but nothing you can't handle):
4 x 1/2 pool sprints @ :30 - choice, but all 4 should be the same stroke
2 x 25 LUNGBUSTER @ :45
1* x 50 kick FAST on back @ 1:00
No rest between sets.
*In the 2nd set, go 2 x 50 kick FAST; in the 3rd set, go 3 x 50 kick FAST; in the 4ht set, go 4 x 50 kick FAST - all on your back, all @ 1:00
Warmdown with an easy 400 drill/loosen by 50's.
Do an excellent job on your HW tonight and get excited for tomorrow - all aerobic & some "4th best stroke work." Have a great day!
Thursday, February 14, 2008
DISTANCE - written for scm
Today- kicking, work on backstroke; Friday - aerobic free, short-fast speedwork with fins; Saturday - time to bust out the whopping stick!
600 swim freestyle
1:00 rest
8 x 50 @ 1:05 - 25 drill, 25 swim - 2 backstroke, 2 breaststroke
9 x 5 minute swims @ 6:00 as follows:
1- :30 EASY skulling, :30 choice easy drilling;
2- 50 kick choice moderate, 50 ra2 la2 freestyle drill
3- 50 swim choice (no fly), 50 kick ez/FAST by 25's
1:00 rest after #9
2 sets of:
2 x 300 pull free br 3/5/7 by 50's - get H2O on forearms, roll hips & finish your stroke, @ 4:45
8 x 50 swim negative split backstroke @ :55 - you can go 2 @ :55 2 @ :50 in 2nd set if you'd like
:30 rest between sets.
Finish up with 8 sets of:
2 x 50 kick FAST choice @ 1:00 - keep track of your times on these 50's kick
1 x 100 50 swim, 50 kick @ 1:30 - you'll have to hustle here! The 50 swim is IM order by 25's
1:00 rest after the even sets (#'s 2, 4 & 6)
Warmdown with an easy 200 drill = 7500.
Do an outstanding job on your HW today and get excited for the rest of the week. Have a great day!
DISTANCE - written for scm
Today- kicking, work on backstroke; Friday - aerobic free, short-fast speedwork with fins; Saturday - time to bust out the whopping stick!
600 swim freestyle
1:00 rest
8 x 50 @ 1:05 - 25 drill, 25 swim - 2 backstroke, 2 breaststroke
9 x 5 minute swims @ 6:00 as follows:
1- :30 EASY skulling, :30 choice easy drilling;
2- 50 kick choice moderate, 50 ra2 la2 freestyle drill
3- 50 swim choice (no fly), 50 kick ez/FAST by 25's
1:00 rest after #9
2 sets of:
2 x 300 pull free br 3/5/7 by 50's - get H2O on forearms, roll hips & finish your stroke, @ 4:45
8 x 50 swim negative split backstroke @ :55 - you can go 2 @ :55 2 @ :50 in 2nd set if you'd like
:30 rest between sets.
Finish up with 8 sets of:
2 x 50 kick FAST choice @ 1:00 - keep track of your times on these 50's kick
1 x 100 50 swim, 50 kick @ 1:30 - you'll have to hustle here! The 50 swim is IM order by 25's
1:00 rest after the even sets (#'s 2, 4 & 6)
Warmdown with an easy 200 drill = 7500.
Do an outstanding job on your HW today and get excited for the rest of the week. Have a great day!
Wednesday, February 13, 2008
Wednesday, February 13, 2008
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
6 x 200 @ :20 rest as follows:
odds- 50 ra2 la2 free, 50 choice drill in main race stroke;
evens- 100 swim IM - build each 25 to a FAST finish, 100 swim negative split free br 3
4 x 125 @ :15 rest - 50 2 kicks 1 pull breaststroke, 50 swim negative split breaststroke, 25 kick fly on side
1:00 rest
6 sets of:
2 x 100 @ 1:25 (@ 1:30 if you need to) 50 swim, 50 kick - odds are freestyle, evens - can you make these 100's main race stroke?
1 x 100 kick FAST for time on back - keep track of your times
:30 rest between sets.
After 6th set, get right into:
1 x 600 pull free br 3/5/7/9 by 50's - get water on forearms, roll hips & finish stroke; add together your 4 fastest 100's kick from the set above
1:00 rest
1 x 400 kick FAST on back - how close can you come to your 4 fastest 100's added together? :10? :05?
With fins, finish up with:
24 x 25 @ :45 as follows:
1- 1/2 FAST 1/2 ez; 2- 1/2 ez 1/2 FAST; 3- all drill; 4- all FAST - you can change strokes after sets of 4.
300 easy drill/loosen = 6000
Do a stellar job with your HW tonight and get excited for the rest of the week (or the meet this weekend if you are racing!). Have a great day!
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
6 x 200 @ :20 rest as follows:
odds- 50 ra2 la2 free, 50 choice drill in main race stroke;
evens- 100 swim IM - build each 25 to a FAST finish, 100 swim negative split free br 3
4 x 125 @ :15 rest - 50 2 kicks 1 pull breaststroke, 50 swim negative split breaststroke, 25 kick fly on side
1:00 rest
6 sets of:
2 x 100 @ 1:25 (@ 1:30 if you need to) 50 swim, 50 kick - odds are freestyle, evens - can you make these 100's main race stroke?
1 x 100 kick FAST for time on back - keep track of your times
:30 rest between sets.
After 6th set, get right into:
1 x 600 pull free br 3/5/7/9 by 50's - get water on forearms, roll hips & finish stroke; add together your 4 fastest 100's kick from the set above
1:00 rest
1 x 400 kick FAST on back - how close can you come to your 4 fastest 100's added together? :10? :05?
With fins, finish up with:
24 x 25 @ :45 as follows:
1- 1/2 FAST 1/2 ez; 2- 1/2 ez 1/2 FAST; 3- all drill; 4- all FAST - you can change strokes after sets of 4.
300 easy drill/loosen = 6000
Do a stellar job with your HW tonight and get excited for the rest of the week (or the meet this weekend if you are racing!). Have a great day!
Wednesday, February 13, 2008
DISTANCE - written for scm
600 swim freestyle
1:00 rest
3 sets of:
3 x 100 @ 1:50 50 choice BACK or BREAST drill, 50 fly drill - ra2 la2 OR 2 fly/2 breast
1 x 300 swim 50 negative split free br 3, 25 fly
:20 rest between sets. After 3rd set, get right into:
12 x 50 swim free br 3 - 4 @ :45, 2 @ :40 - get HR after #12
1:00 rest
5 sets of:
1 x 200 - 100 pull free br 3, 100 choice fly drill @ :20 rest
2 x 25 swim dps fly @ :45 - count strokes, desc 1-2
3 x 50 swim fly at 200 Goal Pace @ 1:15 - hold 33's, keep feet together on your kick! Get HR after #3 in each set
:30 rest between sets.
Finish up with:
15 x 150 swim - 2 free br 3 @ 2:05 (2:00 if you can) - BIG kick on the 2nd 50, finish stroke,
1 swim IM - 50 fly, 50 back, 50 breast - negative split each 50, @ 2:20
Easy 250 loosen = 7500 - loosen up your legs and let your HR come down. Do a stellar job on your HW today and get excited for sectionals - you're going to swim great! Have a great day!
DISTANCE - written for scm
600 swim freestyle
1:00 rest
3 sets of:
3 x 100 @ 1:50 50 choice BACK or BREAST drill, 50 fly drill - ra2 la2 OR 2 fly/2 breast
1 x 300 swim 50 negative split free br 3, 25 fly
:20 rest between sets. After 3rd set, get right into:
12 x 50 swim free br 3 - 4 @ :45, 2 @ :40 - get HR after #12
1:00 rest
5 sets of:
1 x 200 - 100 pull free br 3, 100 choice fly drill @ :20 rest
2 x 25 swim dps fly @ :45 - count strokes, desc 1-2
3 x 50 swim fly at 200 Goal Pace @ 1:15 - hold 33's, keep feet together on your kick! Get HR after #3 in each set
:30 rest between sets.
Finish up with:
15 x 150 swim - 2 free br 3 @ 2:05 (2:00 if you can) - BIG kick on the 2nd 50, finish stroke,
1 swim IM - 50 fly, 50 back, 50 breast - negative split each 50, @ 2:20
Easy 250 loosen = 7500 - loosen up your legs and let your HR come down. Do a stellar job on your HW today and get excited for sectionals - you're going to swim great! Have a great day!
Tuesday, February 12, 2008
Tuesday, February 12, 2008
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
3 sets of, with :20 rest between each:
300 - 50 fist free br 3, 50 choice drill in main race stroke
200 - 100 swim IM, 100 swim/kick by 50's in main race stroke
100 - kick on back, ez/FAST by 25's
After 3rd set, take 1:00 rest, then get right into...
6 x 5 minute swims @ 6:00 -desc your effort 1-3 & 4-6 so #'s 3 & 6 are FAST, keep track of yds
1:00 rest after #6
8 sets of:
4 x 1/2 pool sprints @ :30 - make these FAST
1 x 25 LUNGBUSTER @ :30
1 x 25 swim FAST @ :30 - same stroke as the 1/2 pool sprints
1:00 rest after the 4th set. Change strokes if you'd like every two sets.
Warmdown an easy 300 before you get out = 5500 scy.
Do an excellent job on your HW tonight and get excited for the rest of the week. Have a great day!
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
3 sets of, with :20 rest between each:
300 - 50 fist free br 3, 50 choice drill in main race stroke
200 - 100 swim IM, 100 swim/kick by 50's in main race stroke
100 - kick on back, ez/FAST by 25's
After 3rd set, take 1:00 rest, then get right into...
6 x 5 minute swims @ 6:00 -desc your effort 1-3 & 4-6 so #'s 3 & 6 are FAST, keep track of yds
1:00 rest after #6
8 sets of:
4 x 1/2 pool sprints @ :30 - make these FAST
1 x 25 LUNGBUSTER @ :30
1 x 25 swim FAST @ :30 - same stroke as the 1/2 pool sprints
1:00 rest after the 4th set. Change strokes if you'd like every two sets.
Warmdown an easy 300 before you get out = 5500 scy.
Do an excellent job on your HW tonight and get excited for the rest of the week. Have a great day!
Tuesday, February 12, 2008
DISTANCE - written for scm
600 swim freestyle
1:00 rest
With fins, 3 sets of:
4 x 50 breast pull w/dolphin kick @ 1:00 - get up high on the press
4 x 75 @ 1:30 - 50 SLOW ra2 la2 sw2 fly, then 25 2 fly/2 breast drill
6 x 25 @ :40 - 3 swim fly FAST - keep feet together, 3 swim breast with dolphin kick FAST
No rest between sets.
After 3rd set, take fins off, take :30 rest, then continue right into:
1 x 1500 as follows:
50 swim fly/breast by 25's, then 150 swim negative split free br 3
100 swim fly/breast by 25's, then 150 swim negative split free br 3
150 swim fly/breast by 25's, then 150 swim negative split free br 3
200 swim fly/breast by 25's, then 150 swim negative split free br 3
250 swim fly/breast by 25's, then 150 swim negative split free br 3
For all the 25's swim breaststroke, concentrate on a FAST breakout and squeeze your feet together at the end of the kick;
For all of the 25's swim fly, concentrate on keeping your feet together on the kick, breathe every other stroke the whole way, and be real strong on the last third of your underwater pull;
For the 150's free, use your legs to negative split each 150.
50 easy loosen & 1:00 rest after the 1500
6 x 400 swim free br 3 @ 5:20 - negative split all 6, and try to descend the 2nd half of the 400's from 1-3, 4-6 (if you can. Roll your hips and finish your stroke, that will help get the most out of your legs
1:00 rest
Finish up with 12 x 50 swim choice/backstroke by 25's @ :55
200 easy drill/loosen = 7300 scm
Drink plenty of water and eat well today - big day tomorrow (fly pace). Do an outstanding job on your HW today and get excited for the rest of the week. Have a great day!
DISTANCE - written for scm
600 swim freestyle
1:00 rest
With fins, 3 sets of:
4 x 50 breast pull w/dolphin kick @ 1:00 - get up high on the press
4 x 75 @ 1:30 - 50 SLOW ra2 la2 sw2 fly, then 25 2 fly/2 breast drill
6 x 25 @ :40 - 3 swim fly FAST - keep feet together, 3 swim breast with dolphin kick FAST
No rest between sets.
After 3rd set, take fins off, take :30 rest, then continue right into:
1 x 1500 as follows:
50 swim fly/breast by 25's, then 150 swim negative split free br 3
100 swim fly/breast by 25's, then 150 swim negative split free br 3
150 swim fly/breast by 25's, then 150 swim negative split free br 3
200 swim fly/breast by 25's, then 150 swim negative split free br 3
250 swim fly/breast by 25's, then 150 swim negative split free br 3
For all the 25's swim breaststroke, concentrate on a FAST breakout and squeeze your feet together at the end of the kick;
For all of the 25's swim fly, concentrate on keeping your feet together on the kick, breathe every other stroke the whole way, and be real strong on the last third of your underwater pull;
For the 150's free, use your legs to negative split each 150.
50 easy loosen & 1:00 rest after the 1500
6 x 400 swim free br 3 @ 5:20 - negative split all 6, and try to descend the 2nd half of the 400's from 1-3, 4-6 (if you can. Roll your hips and finish your stroke, that will help get the most out of your legs
1:00 rest
Finish up with 12 x 50 swim choice/backstroke by 25's @ :55
200 easy drill/loosen = 7300 scm
Drink plenty of water and eat well today - big day tomorrow (fly pace). Do an outstanding job on your HW today and get excited for the rest of the week. Have a great day!
Monday, February 11, 2008
Monday, February 11, 2008
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
12 x 75 as follows:
1-2: 50 fist free drill, 25 fly kick on side @ 1:20
3-4: swim free br 3 @ 1:10
5-6: 50 choice drill in main race stroke, 25 choice kick on back @ 1:20
7-8: swim free/main race stroke/free by 25's @ 1:10
9-10: 50 drill in main race stroke, 25 kick in main race stroke @ 1:20
11-12: swim main race stroke/free/main race stroke by 25's @ 1:10
6 x 50 swim/kick by 25's @ :55 in main race stroke
6 x 50 swim/kick by 25's in main race stroke @ :50
12 x 50 @ :45 in 6 sets of 2:
2- swim negative split free br 3;
2- swim/kick by 25's in main race stroke - you'll have to hustle here!
1:00 rest
With fins, 5 sets of:
2 x 75 @ 1:20 - 50 drill PERFECT in main race stroke, 25 LUNGBUSTER
2 x 50 swim FAST in main race stroke @ 1:00
1 x 50 drill PERFECT in main race stroke @ 1:00
1 x 75 swim FAST for time in main race stroke
1:00 rest between sets.
Finish up with...
7 x 150 swim free br 3 with a big, fat, honking negative split @ 1:55 - even 150's can be backstroke @ 2:05 if you'd like
200 easy loosen = 6200 scy
Do an outstanding job with your HW tonight and get excited for the rest of the week. Have a great day!
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
12 x 75 as follows:
1-2: 50 fist free drill, 25 fly kick on side @ 1:20
3-4: swim free br 3 @ 1:10
5-6: 50 choice drill in main race stroke, 25 choice kick on back @ 1:20
7-8: swim free/main race stroke/free by 25's @ 1:10
9-10: 50 drill in main race stroke, 25 kick in main race stroke @ 1:20
11-12: swim main race stroke/free/main race stroke by 25's @ 1:10
6 x 50 swim/kick by 25's @ :55 in main race stroke
6 x 50 swim/kick by 25's in main race stroke @ :50
12 x 50 @ :45 in 6 sets of 2:
2- swim negative split free br 3;
2- swim/kick by 25's in main race stroke - you'll have to hustle here!
1:00 rest
With fins, 5 sets of:
2 x 75 @ 1:20 - 50 drill PERFECT in main race stroke, 25 LUNGBUSTER
2 x 50 swim FAST in main race stroke @ 1:00
1 x 50 drill PERFECT in main race stroke @ 1:00
1 x 75 swim FAST for time in main race stroke
1:00 rest between sets.
Finish up with...
7 x 150 swim free br 3 with a big, fat, honking negative split @ 1:55 - even 150's can be backstroke @ 2:05 if you'd like
200 easy loosen = 6200 scy
Do an outstanding job with your HW tonight and get excited for the rest of the week. Have a great day!
Monday, February 11, 2008
DISTANCE - written for scm
600 swim freestyle
1:00 rest
4 sets of (in 1st set, the 75's are free; 2nd set, 75's are breast; 3rd set, 75's are back, 4th set, fly)
3 x 75 - drill/drill/kick by 25's @ 1:25 (1:20 if you can, without being rushed)
1 x 200 IM - each 50 is drill/swim by 25's, descend your effort on the swim 25's from the 1st set to the 4th set, so the swim 25's on the 4th set are strong
:20 rest between sets; after 4th set, continue right into:
1 x 1000 as follows- 200 pull br 3/5/7/9 by 50's, then 50 kick on back FAST - 4 times through
1:00 rest
7 x 100 swim free br 3 @ 1:25
6 x 50 swim IM order by 25's @ :55
4 x 150 swim negative split free br 3 @ 2:10
2 x 75 swim free br 3 @ 1:00
6 x 50 swim IM order by 25's @ :50
6 x 75 swim free br 3 @ 1:00
1:00 rest
12 x 75 swim IM (25 fly, 25 back, 25 breast) desc 1-3 to smoking FAST @ 1:30
1:00 rest, then finish up with:
12 x 50 as follows:
2- swim negative split free br 3, 2- swim IM order by 25's: 4 @ :55, 4 @ :50, 4 @ :45
200 easy loosen/drill before you get out = 7500
Do an excellent job on your HW tonight, get excited for the meet - 3 weeks to go! Have a great day!
DISTANCE - written for scm
600 swim freestyle
1:00 rest
4 sets of (in 1st set, the 75's are free; 2nd set, 75's are breast; 3rd set, 75's are back, 4th set, fly)
3 x 75 - drill/drill/kick by 25's @ 1:25 (1:20 if you can, without being rushed)
1 x 200 IM - each 50 is drill/swim by 25's, descend your effort on the swim 25's from the 1st set to the 4th set, so the swim 25's on the 4th set are strong
:20 rest between sets; after 4th set, continue right into:
1 x 1000 as follows- 200 pull br 3/5/7/9 by 50's, then 50 kick on back FAST - 4 times through
1:00 rest
7 x 100 swim free br 3 @ 1:25
6 x 50 swim IM order by 25's @ :55
4 x 150 swim negative split free br 3 @ 2:10
2 x 75 swim free br 3 @ 1:00
6 x 50 swim IM order by 25's @ :50
6 x 75 swim free br 3 @ 1:00
1:00 rest
12 x 75 swim IM (25 fly, 25 back, 25 breast) desc 1-3 to smoking FAST @ 1:30
1:00 rest, then finish up with:
12 x 50 as follows:
2- swim negative split free br 3, 2- swim IM order by 25's: 4 @ :55, 4 @ :50, 4 @ :45
200 easy loosen/drill before you get out = 7500
Do an excellent job on your HW tonight, get excited for the meet - 3 weeks to go! Have a great day!
Friday, February 8, 2008
Saturday, February 9, 2008
DISTANCE - written for scm
600 swim freestyle
1:00 rest
6 x 200 as follows, all @ :20 rest
odds- 50 choice SLOW freestyle drill, 50 backstroke drill - 25 left arm swim back, 25 right arm swim back - keep whatever arm you aren't pulling with at your side, really roll your hips
evens - swim 100 free br 3, 100 swim backstroke - negative split both 100's
18 x 50 in sets of 6:
1-6: swim freestyle/backstroke by 25's @ :50
7-12: swim/kick choice by 25's @ :50
1:00 rest
13-18: your choice, either swim free br 3 @ :40 OR swim backstroke @ :50 (or 3 of each)
400 pull free br 3/5/7/9 by 50's - feel water on hand & forearms, roll hips, finish stroke
1:00 rest
Get ready...
4 sets of:
4 x 75 - 50 swim, 25 kick on side or back @ 1:05
4 x 50 kick FAST @ 1:10 - keep track of your times
1 x 150 swim freestyle br 3 with BIG negative split - really crank up your kick here! Get times
1:00 rest between sets.
300 easy choice after 4th set - can be drill, skulling, pull - a combination of the three, your choice
1:00 rest
Finish up with:
12 x 100 swim free br 3 @ 1:40 at mile pace (1:06 high scm) - keep track of your times; you can take 1:00 rest after #6 if you'd like
300 easy warmdown = 7500 - mix in some drilling as you warmdown.
Great job this week - enjoy the time off this weekend, eat well and get ready for next week. Have a great day!
DISTANCE - written for scm
600 swim freestyle
1:00 rest
6 x 200 as follows, all @ :20 rest
odds- 50 choice SLOW freestyle drill, 50 backstroke drill - 25 left arm swim back, 25 right arm swim back - keep whatever arm you aren't pulling with at your side, really roll your hips
evens - swim 100 free br 3, 100 swim backstroke - negative split both 100's
18 x 50 in sets of 6:
1-6: swim freestyle/backstroke by 25's @ :50
7-12: swim/kick choice by 25's @ :50
1:00 rest
13-18: your choice, either swim free br 3 @ :40 OR swim backstroke @ :50 (or 3 of each)
400 pull free br 3/5/7/9 by 50's - feel water on hand & forearms, roll hips, finish stroke
1:00 rest
Get ready...
4 sets of:
4 x 75 - 50 swim, 25 kick on side or back @ 1:05
4 x 50 kick FAST @ 1:10 - keep track of your times
1 x 150 swim freestyle br 3 with BIG negative split - really crank up your kick here! Get times
1:00 rest between sets.
300 easy choice after 4th set - can be drill, skulling, pull - a combination of the three, your choice
1:00 rest
Finish up with:
12 x 100 swim free br 3 @ 1:40 at mile pace (1:06 high scm) - keep track of your times; you can take 1:00 rest after #6 if you'd like
300 easy warmdown = 7500 - mix in some drilling as you warmdown.
Great job this week - enjoy the time off this weekend, eat well and get ready for next week. Have a great day!
Friday, February 8, 2008
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
6 x 50 @ 1:00 - 25 fist free, 25 choice drill in main race stroke
200 easy skulling - feel the water on your hands & forearms
1:00 rest, then...
4 sets of:
2 x 75 drill/kick/drill in main race stroke @ 1:20
3 x 50 swim free/main race stroke by 25's @ :50
1 x 100 swim/kick by 50's in main race stroke @ 1:20 - you'll have to hustle here!
1:00 rest between sets.
After 4th set, :30 rest, then get right into...
4 x 300 pull br 3/5/3/7/3/9 by 50's @ :20 rest - get the water on your hands & forearms, roll your hips & finish your stroke
1:00 rest
With fins, 6 sets of:
6 x 25 - odds are drill in main race stroke @ :40, evens are LUNGBUSTERS
3 x 50 swim same stroke as 25's above, descend 1-3 to BEST 50 TIME @ 1:00
6 x 25 - odds are LUNGBUSTER @ :20, evens are swim FAST in same stroke @ :40
After 3rd set, take off fins and go 1 x 200 ez loosen, then put fins back on for sets 4-6
Warmdown ea easy 300 before you get out. Do an excellent job on your HW this weekend and get excited for tomorrow's workout. Have a great day!
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
6 x 50 @ 1:00 - 25 fist free, 25 choice drill in main race stroke
200 easy skulling - feel the water on your hands & forearms
1:00 rest, then...
4 sets of:
2 x 75 drill/kick/drill in main race stroke @ 1:20
3 x 50 swim free/main race stroke by 25's @ :50
1 x 100 swim/kick by 50's in main race stroke @ 1:20 - you'll have to hustle here!
1:00 rest between sets.
After 4th set, :30 rest, then get right into...
4 x 300 pull br 3/5/3/7/3/9 by 50's @ :20 rest - get the water on your hands & forearms, roll your hips & finish your stroke
1:00 rest
With fins, 6 sets of:
6 x 25 - odds are drill in main race stroke @ :40, evens are LUNGBUSTERS
3 x 50 swim same stroke as 25's above, descend 1-3 to BEST 50 TIME @ 1:00
6 x 25 - odds are LUNGBUSTER @ :20, evens are swim FAST in same stroke @ :40
After 3rd set, take off fins and go 1 x 200 ez loosen, then put fins back on for sets 4-6
Warmdown ea easy 300 before you get out. Do an excellent job on your HW this weekend and get excited for tomorrow's workout. Have a great day!
Friday, February 8, 2008
DISTANCE - written for scm
600 swim freestyle
1:00 rest
2 sets of:
3 x 125 - 50 fist free br 3, 75 drill/kick/drill by 25's NO FREE OR FLY @ 2:20
1 x 75 swim free/NO FREE/free - 2nd 25: same stroke you drilled on the 125's above @ 1:15
2 x 125 50 ra2 la2 free, 50 choice fly drill, 25 breast kick on back @ 2:15
2 x 75 swim choice/free/choice by 25's @ 1:15
1 x 125 - 100 IM drill, 25 fly kick on side @ 2:15
3 x 75 swim free/choice/free by 25's @ 1:05
1:00 rest between sets if you wish
After 2nd set, put fins on and get right into...
With fins, 4 sets of:
6 x 25 - odds are LUNGBUSTER @ :20, evens are drill PERFECT @ :40
3 x 50 swim in same stroke you drilled above, descend 1-3 to all out FAST @ 1:00
6 x 25 - odds are swim FAST @ :40, evens are LUNGBUSTER @ :20
1:00 rest between sets if you wish
Finish up with:
600 swim negative split freestyle br 3 @ 9:00 - get your time
6 x 50 swim/kick by 25's @ :50
600 swim negative splitfreestyle br 3 @ 8:30 - should be faster than the 1st 600
6 x 50 swim free/choice - NO FREE by 25's @ :45
600 swim negative split freestyle br 3 @ 8:00 - should be the fastest of the 3 x 600's!
6 x 50 swim free br 3 @ :40
7500 scm
Warmdown before you get out - make sure you loosen up your legs (BIG swim/kick set tomorrow). Do a great job with your schoolwork today and get excited for tomorrow's workout. Have a great day!
DISTANCE - written for scm
600 swim freestyle
1:00 rest
2 sets of:
3 x 125 - 50 fist free br 3, 75 drill/kick/drill by 25's NO FREE OR FLY @ 2:20
1 x 75 swim free/NO FREE/free - 2nd 25: same stroke you drilled on the 125's above @ 1:15
2 x 125 50 ra2 la2 free, 50 choice fly drill, 25 breast kick on back @ 2:15
2 x 75 swim choice/free/choice by 25's @ 1:15
1 x 125 - 100 IM drill, 25 fly kick on side @ 2:15
3 x 75 swim free/choice/free by 25's @ 1:05
1:00 rest between sets if you wish
After 2nd set, put fins on and get right into...
With fins, 4 sets of:
6 x 25 - odds are LUNGBUSTER @ :20, evens are drill PERFECT @ :40
3 x 50 swim in same stroke you drilled above, descend 1-3 to all out FAST @ 1:00
6 x 25 - odds are swim FAST @ :40, evens are LUNGBUSTER @ :20
1:00 rest between sets if you wish
Finish up with:
600 swim negative split freestyle br 3 @ 9:00 - get your time
6 x 50 swim/kick by 25's @ :50
600 swim negative splitfreestyle br 3 @ 8:30 - should be faster than the 1st 600
6 x 50 swim free/choice - NO FREE by 25's @ :45
600 swim negative split freestyle br 3 @ 8:00 - should be the fastest of the 3 x 600's!
6 x 50 swim free br 3 @ :40
7500 scm
Warmdown before you get out - make sure you loosen up your legs (BIG swim/kick set tomorrow). Do a great job with your schoolwork today and get excited for tomorrow's workout. Have a great day!
Thursday, February 7, 2008
Thursday, February 7, 2008
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
1 x 300 - 50 ra2 la2 free drill, 50 choice backstroke drill
:30 rest
1 x 300 - 75 free, 75 backstroke - each 75 is drill/kick/swim by 25's
:30 rest
4 sets of:
4 x 75 swim freestyle br 3 @ 1:00 - big kick on the 2nd 25
4 x 50 swim backstroke negative split @ :55*
* the 50's swim backstroke are @ :50 in the 2nd set, @ :45 in the 3rd set, @ :40 in the 4th set!
8 x 50 drill/swim by 25's backstroke @ 1:00, count your strokes on the 2nd 25, desc that # 1-4's
1:00 rest
6 sets of:
6 x 25 swim FAST backstroke @ :40 - keep track of your times, add the two fastest 25's together
1 x 100 swim free br 3 @ 1:10
:30 rest
1 x 50 swim FAST backstroke - can you be within :01 of your two fastest 25's added together?
50 easy drill, then 1 minute rest between sets
300 easy pull br 3/5 by 50's - or some combo of pulling and drilling after the last set = 5600 scy.
Do an excellent job on your HW tonight, eat well and get excited for tomorrow's workout. Have a great day!
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
1 x 300 - 50 ra2 la2 free drill, 50 choice backstroke drill
:30 rest
1 x 300 - 75 free, 75 backstroke - each 75 is drill/kick/swim by 25's
:30 rest
4 sets of:
4 x 75 swim freestyle br 3 @ 1:00 - big kick on the 2nd 25
4 x 50 swim backstroke negative split @ :55*
* the 50's swim backstroke are @ :50 in the 2nd set, @ :45 in the 3rd set, @ :40 in the 4th set!
8 x 50 drill/swim by 25's backstroke @ 1:00, count your strokes on the 2nd 25, desc that # 1-4's
1:00 rest
6 sets of:
6 x 25 swim FAST backstroke @ :40 - keep track of your times, add the two fastest 25's together
1 x 100 swim free br 3 @ 1:10
:30 rest
1 x 50 swim FAST backstroke - can you be within :01 of your two fastest 25's added together?
50 easy drill, then 1 minute rest between sets
300 easy pull br 3/5 by 50's - or some combo of pulling and drilling after the last set = 5600 scy.
Do an excellent job on your HW tonight, eat well and get excited for tomorrow's workout. Have a great day!
Thursday, February 7, 2008
DISTANCE - written for scm
600 swim freestyle
1:00 rest
600 - 50 fist free br 3 - get water on your forearms, 50 kick on back (breaststroke kick on odd 100's, choice kick on even 100's)
:30 rest
600 - 50 choice back or breast drill, 50 swim/kick by 25's, same stroke as the previous 50
1:00 rest
3 sets of:
14 x 25 kick on back or side @ :50 as follows:
1 FAST/1 easy; 2 FAST/1 easy; 3 FAST/1 easy; 4 FAST/1 easy
1 x 800 pull br 3/5/7/9 by 50's - roll hips, get water on forearms and finish your stroke
1:00 rest between sets
Finish up with:
6 x 50 swim free br 3 @ :50
2 x 125 swim backstroke/choice - NO FLY, by 25's @ 2:15
8 x 50 swim free br 3 @ :45
2 x 150 swim/drill breastroke by 25's @ 3:00
6 x 100 swim freestyle br 3 @ 1:25 - smooth & strong, not choppy or rushed
200 easy loosen = 7250 scm
Make sure you've warmed down enough before you get out. Do a stellar job on your HW tonight and get excited for the rest of the week. Have a great day!
DISTANCE - written for scm
600 swim freestyle
1:00 rest
600 - 50 fist free br 3 - get water on your forearms, 50 kick on back (breaststroke kick on odd 100's, choice kick on even 100's)
:30 rest
600 - 50 choice back or breast drill, 50 swim/kick by 25's, same stroke as the previous 50
1:00 rest
3 sets of:
14 x 25 kick on back or side @ :50 as follows:
1 FAST/1 easy; 2 FAST/1 easy; 3 FAST/1 easy; 4 FAST/1 easy
1 x 800 pull br 3/5/7/9 by 50's - roll hips, get water on forearms and finish your stroke
1:00 rest between sets
Finish up with:
6 x 50 swim free br 3 @ :50
2 x 125 swim backstroke/choice - NO FLY, by 25's @ 2:15
8 x 50 swim free br 3 @ :45
2 x 150 swim/drill breastroke by 25's @ 3:00
6 x 100 swim freestyle br 3 @ 1:25 - smooth & strong, not choppy or rushed
200 easy loosen = 7250 scm
Make sure you've warmed down enough before you get out. Do a stellar job on your HW tonight and get excited for the rest of the week. Have a great day!
Wednesday, February 6, 2008
Wednesday, February 6, 2008
DISTANCE - written for scm
600 swim freestyle
1:00 rest
4 x 150 - 50 fist free br 3, 50 kick choice, 50 ra2 la2 sw2 fly, @ :15 rest
6 x 100 - 50 ra2 la2 free, 50 "touch" fly drill - touch your hands behind your back at the end of each stroke, @ 1:50
8 x 75 - 2 swim free br 3 @ 1:15 - big kick on the 2nd 25; 2 swim fly/free/fly by 25's @ 1:20
8 x 150 swim free br 3 @ 2:10 - negative split each 150 - BIG legs at the 75 here!
1:00 rest
8 x 50 @ 1:10 - 25 choice fly drill, 25 swim dps fly, desc stroke count 1-4 & 5-8
1:00 rest
4 sets of:
BROKEN 150's:
75 swim FAST fly @ 1:20 - get time
50 swim FAST fly @ 1:00 - get time, add to 75 time
25 swim FAST fly @ :40 - get time, add to 75 & 50 times for your total 150 time
100 easy loosen/choice drill fly
1:0 rest
3 x 50 swim FAST fly @ 1:10 - add times together, should be FASTER than 150 add-up
200 pull/easy loosen
1:00 rest between sets.
After the 2nd set, go an additional 200 loosen if necessary.
After 4th set, finish up with either 12 x 50 EASY choice @ 1:00 or 600 easy pull/backstroke; that's approximately 7200 scm.
Be sure to eat well and drink lots of water after this workout! Do an excellent job on your HW and get excited for tomorrow's workout. Have a great day!
DISTANCE - written for scm
600 swim freestyle
1:00 rest
4 x 150 - 50 fist free br 3, 50 kick choice, 50 ra2 la2 sw2 fly, @ :15 rest
6 x 100 - 50 ra2 la2 free, 50 "touch" fly drill - touch your hands behind your back at the end of each stroke, @ 1:50
8 x 75 - 2 swim free br 3 @ 1:15 - big kick on the 2nd 25; 2 swim fly/free/fly by 25's @ 1:20
8 x 150 swim free br 3 @ 2:10 - negative split each 150 - BIG legs at the 75 here!
1:00 rest
8 x 50 @ 1:10 - 25 choice fly drill, 25 swim dps fly, desc stroke count 1-4 & 5-8
1:00 rest
4 sets of:
BROKEN 150's:
75 swim FAST fly @ 1:20 - get time
50 swim FAST fly @ 1:00 - get time, add to 75 time
25 swim FAST fly @ :40 - get time, add to 75 & 50 times for your total 150 time
100 easy loosen/choice drill fly
1:0 rest
3 x 50 swim FAST fly @ 1:10 - add times together, should be FASTER than 150 add-up
200 pull/easy loosen
1:00 rest between sets.
After the 2nd set, go an additional 200 loosen if necessary.
After 4th set, finish up with either 12 x 50 EASY choice @ 1:00 or 600 easy pull/backstroke; that's approximately 7200 scm.
Be sure to eat well and drink lots of water after this workout! Do an excellent job on your HW and get excited for tomorrow's workout. Have a great day!
Tuesday, February 5, 2008
Tuesday, February 5, 2008
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
16 x 50 in sets of 4:
1-4: fist free drill br 3 @ 1:00
5-8: 25 ra2 la2 freestyle drill, 25 kick breast on back @ 1:00
9-12: swim freestyle br 3 @ :50
13-16: swim/kick by 25's @ :50
After #16, continue right into...
6 x 300 free @ 4:30 as follows: odds are swim negative split, desc 1-3 to something juicy; evens are pull br 3/5/7 by 50's
1:00 rest
Finish up with 5 sets of (this will be a challenging set here; follow the rest and do everything you can to be FAST where it says FAST):
3 x 25 kick FAST on back @ :40
2 x 1/2 pool sprints @ :30 - mix up strokes from one set to another, but both 1/2 pool sprints are the same stroke within each set
1 x 25 LUNGBUSTER @ :40
1 x 50 kick FAST on back @ 1:00
2 x 1/2 pool sprints @ :30 - as above
3 x 50 @ 1:30 - 25 LUNGBUSTER, 25 swim FAST - should be same stroke as the 1/2 pool sprints!
1:00 rest between sets.
200 easy loosen after the 5th set = 5200 scy. Do an excellent job with your HW tonight and get excited for the rest of the week. Have a great day!
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
16 x 50 in sets of 4:
1-4: fist free drill br 3 @ 1:00
5-8: 25 ra2 la2 freestyle drill, 25 kick breast on back @ 1:00
9-12: swim freestyle br 3 @ :50
13-16: swim/kick by 25's @ :50
After #16, continue right into...
6 x 300 free @ 4:30 as follows: odds are swim negative split, desc 1-3 to something juicy; evens are pull br 3/5/7 by 50's
1:00 rest
Finish up with 5 sets of (this will be a challenging set here; follow the rest and do everything you can to be FAST where it says FAST):
3 x 25 kick FAST on back @ :40
2 x 1/2 pool sprints @ :30 - mix up strokes from one set to another, but both 1/2 pool sprints are the same stroke within each set
1 x 25 LUNGBUSTER @ :40
1 x 50 kick FAST on back @ 1:00
2 x 1/2 pool sprints @ :30 - as above
3 x 50 @ 1:30 - 25 LUNGBUSTER, 25 swim FAST - should be same stroke as the 1/2 pool sprints!
1:00 rest between sets.
200 easy loosen after the 5th set = 5200 scy. Do an excellent job with your HW tonight and get excited for the rest of the week. Have a great day!
Tuesday, February 5, 2008
DISTANCE - written for scm
600 swim freestyle
1:00 rest
4 sets of:
2 x 25 choice fly drill @ :40 - keep feet together!
2 x 50 swim fly/kick breast on back by 25's @ 1:05
6 x 25 kick FAST @ :40 - odds are fly on side, evens are free on back
1 x 200 swim free br 3, except 3rd 50 is kick choice @ 3:00 - you'll have to hustle here!
No rest between sets.
After 4th set, continue right into...
8 x 50 pull br 3/5 for 2, then br 3/7 for 2, all @ :55
12 x 150 swim free br 3 @ 2:15 - in each set of 3, go 1&2 with as big a negative split as you can muster up; then for #3 in each set of 3, go with a BIG, FROTHY 6 beat kick on the middle 50.
Finish up with 5 sets of:
2 x 50 swim/kick by 25's @ :55
1 x 100 kick all out FAST for time @ 2:10
2 x 100 swim/kick by 50's @ 1:40
1 x 50 kick all out FAST for time @ 1:10
1:00 rest
Warmdown an easy 200 (=7250) and be sure to loosen up your legs before you get out. Do an excellent job on your HW tonight and get ready for tomorrow's workout. Have a great day!
DISTANCE - written for scm
600 swim freestyle
1:00 rest
4 sets of:
2 x 25 choice fly drill @ :40 - keep feet together!
2 x 50 swim fly/kick breast on back by 25's @ 1:05
6 x 25 kick FAST @ :40 - odds are fly on side, evens are free on back
1 x 200 swim free br 3, except 3rd 50 is kick choice @ 3:00 - you'll have to hustle here!
No rest between sets.
After 4th set, continue right into...
8 x 50 pull br 3/5 for 2, then br 3/7 for 2, all @ :55
12 x 150 swim free br 3 @ 2:15 - in each set of 3, go 1&2 with as big a negative split as you can muster up; then for #3 in each set of 3, go with a BIG, FROTHY 6 beat kick on the middle 50.
Finish up with 5 sets of:
2 x 50 swim/kick by 25's @ :55
1 x 100 kick all out FAST for time @ 2:10
2 x 100 swim/kick by 50's @ 1:40
1 x 50 kick all out FAST for time @ 1:10
1:00 rest
Warmdown an easy 200 (=7250) and be sure to loosen up your legs before you get out. Do an excellent job on your HW tonight and get ready for tomorrow's workout. Have a great day!
Monday, February 4, 2008
Monday, February 4, 2008
SPRINTERS (written for scy)
600 swim freestyle
1:00 rest
3 sets of:
6 x 75 @ 1:20 - odds are drill/drill/kick by 25's free; evens are drill/kick/swim NO FREE
1 x 300 swim 50 free br 3, 50 main race stroke - each 50 is negative split
1:00 rest between sets.
After 3rd set, 1:00 rest then get right into...
3 x 150 swim free br 3 - big negative split at the 75, @ 2:00
1 x 150 pull w/paddles, buoy & band br 3/5/7 by 50's @ 2:30
3 x 150 swim free br 3 - negative split if you can, otherwise - BIG 6 beat kick on the 2nd 50, @ 1:50
1 x 150 pull w/paddles, buoy & band br 3/5/7 by 50's @ 2:30
3 x 150 swim free br 3 w/BIG 6 beat kick on the 2nd 50, @ 1:45
1 x 300 pull free br 3/5/7 by 50's with paddles, buoy & band
1:00 rest
Finish up with 8 sets of...
4 x 1/2 pool sprints - concentrate on FAST handspeed through the end of the stroke here, @ :30
1 x 50 kick FAST for time @ 1:15
No rest between sets.
Easy 200 loosen after the 8th set = 5800 for the day.
Do an outstanding job on your schoolwork tonight and get excited for the rest of the week. Have a great day!
SPRINTERS (written for scy)
600 swim freestyle
1:00 rest
3 sets of:
6 x 75 @ 1:20 - odds are drill/drill/kick by 25's free; evens are drill/kick/swim NO FREE
1 x 300 swim 50 free br 3, 50 main race stroke - each 50 is negative split
1:00 rest between sets.
After 3rd set, 1:00 rest then get right into...
3 x 150 swim free br 3 - big negative split at the 75, @ 2:00
1 x 150 pull w/paddles, buoy & band br 3/5/7 by 50's @ 2:30
3 x 150 swim free br 3 - negative split if you can, otherwise - BIG 6 beat kick on the 2nd 50, @ 1:50
1 x 150 pull w/paddles, buoy & band br 3/5/7 by 50's @ 2:30
3 x 150 swim free br 3 w/BIG 6 beat kick on the 2nd 50, @ 1:45
1 x 300 pull free br 3/5/7 by 50's with paddles, buoy & band
1:00 rest
Finish up with 8 sets of...
4 x 1/2 pool sprints - concentrate on FAST handspeed through the end of the stroke here, @ :30
1 x 50 kick FAST for time @ 1:15
No rest between sets.
Easy 200 loosen after the 8th set = 5800 for the day.
Do an outstanding job on your schoolwork tonight and get excited for the rest of the week. Have a great day!
Monday, February 4, 2008
DISTANCE
600 swim freestyle
1:00 rest
6 x 125 @ :20 rest
50 fist free br 3, 50 2 kicks 1 pull breaststroke, 25 fly kick on side
6 x 175 @ :20 rest
100 - 50 swim ez/FAST by 25's breaststroke, 50 kick choice ez/FAST by 25's, 75 swim free br 3
3 x 600 pull free br 3/5/7/9 by 50's @ :20 rest - good hip rotation, finish stroke, desc 600's 1-3
1:00 rest
3 sets of:
8 x 75 swim free br 3 - 2 @ 1:15, 1 @ 1:05
3 x 100 swim free br 3 @ 1:20 (might be challenging scm!)
Finish up with 1 x 300 ez loosen = 7200 scm
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
6 x 125 @ :20 rest
50 fist free br 3, 50 2 kicks 1 pull breaststroke, 25 fly kick on side
6 x 175 @ :20 rest
100 - 50 swim ez/FAST by 25's breaststroke, 50 kick choice ez/FAST by 25's, 75 swim free br 3
3 x 600 pull free br 3/5/7/9 by 50's @ :20 rest - good hip rotation, finish stroke, desc 600's 1-3
1:00 rest
3 sets of:
8 x 75 swim free br 3 - 2 @ 1:15, 1 @ 1:05
3 x 100 swim free br 3 @ 1:20 (might be challenging scm!)
Finish up with 1 x 300 ez loosen = 7200 scm
Do an excellent job on your HW tonight and get excited for the rest of the week. Have a great day!
Saturday, February 2, 2008
Saturday Morning, February 2, 2008
DISTANCE - intervals listed are for scm; adjust accordingly for scy
600 swim freestyle
1:00 rest
14 x 50 - odds are drill/kick by 25's free @ 1:10; evens are swim/drill free by 25's @ 1:00
6 x 150 @ 2:40 -50 fist free br 3, 25 breast kick on back, 75 IM drill (25 of each stroke)
7 x 300 as follows:
odds are swim negative split freestyle br 3 @ 4:00 (can you go any @ 3:50?)
evens are swim IM (4 x 75 IM's) @ 4:30
1:00 rest
2 sets of:
3 rounds of:
1 x 150 swim free br 3 at mile pace (target 1:33's) @ 2:20
3 x 50 swim free FASTER than pace (target 29's) @ 1:00
After 3rd round, take 1:00 extra rest, then....
1 x 600 swim free br descend 1-2: after the 1st set, negative split this 600 for a strong swim; after the 2nd set, empty the tank and see what you can go!
300-400 ez drilling/warmdown = 76-7700.
Drink lots of water today, eat well and get excited for next week. Do an excellent job on your HW this weekend. Have a great day!
Saturday Morning, February 2, 2008
SPRINTERS - these intervals are written for short course yards
600 swim freestyle
1:00 rest
1 x 400 - 50 choice drill, 50 ez skulling
:30 rest
8 x 50 @ 1:00 - odds are fist free br 3, evens are choice drill in main race stroke
16 x 75 as follows:
2- swim free br 3 with BIG 6 beat kick on the 2nd 25 @ 1:05
2-swim 50 choice negative split (can be free), :10 rest, 25 LUNGBUSTER
3 x 5 minute swims @ 6:00
get your yardage for each; increase your effort from 1-3 so #3 is an all out crank!
1:00 rest
4 sets of:
4 x "Billy P 100's" as follows (the 25's FAST and the 50's from a dive at the end of each set are in main race stroke!)
1 x 25 swim FAST for time @ :20 - get time
1 x 50 swim moderate free NO BREATHING @ :40 (or :50)
1 x 25 swim FAST for time again - get time, add the two FAST 25's together, keep avg. time
1:00 rest between 100's
After each set of 4 x 100's, get up and go...
1 x 50 FAST in main race stroke; how close can you go to your time from the 2 x 25's add-up?
Warmdown about 600 yards after the last set. Do an outstanding job on your HW this weekend and get excited for next week. Have a great day!
DISTANCE - intervals listed are for scm; adjust accordingly for scy
600 swim freestyle
1:00 rest
14 x 50 - odds are drill/kick by 25's free @ 1:10; evens are swim/drill free by 25's @ 1:00
6 x 150 @ 2:40 -50 fist free br 3, 25 breast kick on back, 75 IM drill (25 of each stroke)
7 x 300 as follows:
odds are swim negative split freestyle br 3 @ 4:00 (can you go any @ 3:50?)
evens are swim IM (4 x 75 IM's) @ 4:30
1:00 rest
2 sets of:
3 rounds of:
1 x 150 swim free br 3 at mile pace (target 1:33's) @ 2:20
3 x 50 swim free FASTER than pace (target 29's) @ 1:00
After 3rd round, take 1:00 extra rest, then....
1 x 600 swim free br descend 1-2: after the 1st set, negative split this 600 for a strong swim; after the 2nd set, empty the tank and see what you can go!
300-400 ez drilling/warmdown = 76-7700.
Drink lots of water today, eat well and get excited for next week. Do an excellent job on your HW this weekend. Have a great day!
Saturday Morning, February 2, 2008
SPRINTERS - these intervals are written for short course yards
600 swim freestyle
1:00 rest
1 x 400 - 50 choice drill, 50 ez skulling
:30 rest
8 x 50 @ 1:00 - odds are fist free br 3, evens are choice drill in main race stroke
16 x 75 as follows:
2- swim free br 3 with BIG 6 beat kick on the 2nd 25 @ 1:05
2-swim 50 choice negative split (can be free), :10 rest, 25 LUNGBUSTER
3 x 5 minute swims @ 6:00
get your yardage for each; increase your effort from 1-3 so #3 is an all out crank!
1:00 rest
4 sets of:
4 x "Billy P 100's" as follows (the 25's FAST and the 50's from a dive at the end of each set are in main race stroke!)
1 x 25 swim FAST for time @ :20 - get time
1 x 50 swim moderate free NO BREATHING @ :40 (or :50)
1 x 25 swim FAST for time again - get time, add the two FAST 25's together, keep avg. time
1:00 rest between 100's
After each set of 4 x 100's, get up and go...
1 x 50 FAST in main race stroke; how close can you go to your time from the 2 x 25's add-up?
Warmdown about 600 yards after the last set. Do an outstanding job on your HW this weekend and get excited for next week. Have a great day!
Friday, February 1, 2008
Friday, February 1, 2008
DISTANCE - pretty moderate today; focus on good technique!
600 swim freestyle
1:00 rest
2 sets of:
3 x 50 drill/kick free by 25's @ 1:05
3 x 50 swim/drill free by 25's @ 1:00
4 x 50 swim/kick free by 25's @ :55
1 x 400 pull br 3/5/7/9 by 50's
:30 rest - get HR for :06
3 x 50 drill/kick backstroke by 25's @ 1:05 - go breaststroke on these in the 2nd set
3 x 50 swim/drill backstroke by 25's @ 1:00 - go breaststroke on these in the 2nd set
4 x 50 swim/kick backstroke by 25's @ :55 - go breaststroke on these in the 2nd set
1 x 600 swim negative split free br 3
:30 rest - get HR for :06
After 2nd set, rest 1 minute after getting initial HR, then get it again for another :06; then continue into...
16 x 75 in sets of 8:
1-2: swim free br 3 @ 1:15 with big kick on 2nd 25
3-4: swim back/free/back by 25's @ 1:15
5-6: swim free br 3 @ 1:15 with big kick on 2nd 25
7-8: swim free/breast/free by 25's @ 1:15
After #16, 1:00 rest - put fins on...
With fins, finish up with 6 sets of...
3 x 25 @ :40 backstroke - breakout FAST & STRONG, then drill the rest of the way
2 x 50 breast pull w/dolphin kick @ 1:00 - get up high on the press
1 x 25 LUNGBUSTER @ :40
No rest between sets.
7000 (before a warmdown)
Warmdown a bit before you get out. Do a stellar job on your HW this weekend and get excited for tomorrow's workout - bring your waterbottle tomorrow. Have a great day!
DISTANCE - pretty moderate today; focus on good technique!
600 swim freestyle
1:00 rest
2 sets of:
3 x 50 drill/kick free by 25's @ 1:05
3 x 50 swim/drill free by 25's @ 1:00
4 x 50 swim/kick free by 25's @ :55
1 x 400 pull br 3/5/7/9 by 50's
:30 rest - get HR for :06
3 x 50 drill/kick backstroke by 25's @ 1:05 - go breaststroke on these in the 2nd set
3 x 50 swim/drill backstroke by 25's @ 1:00 - go breaststroke on these in the 2nd set
4 x 50 swim/kick backstroke by 25's @ :55 - go breaststroke on these in the 2nd set
1 x 600 swim negative split free br 3
:30 rest - get HR for :06
After 2nd set, rest 1 minute after getting initial HR, then get it again for another :06; then continue into...
16 x 75 in sets of 8:
1-2: swim free br 3 @ 1:15 with big kick on 2nd 25
3-4: swim back/free/back by 25's @ 1:15
5-6: swim free br 3 @ 1:15 with big kick on 2nd 25
7-8: swim free/breast/free by 25's @ 1:15
After #16, 1:00 rest - put fins on...
With fins, finish up with 6 sets of...
3 x 25 @ :40 backstroke - breakout FAST & STRONG, then drill the rest of the way
2 x 50 breast pull w/dolphin kick @ 1:00 - get up high on the press
1 x 25 LUNGBUSTER @ :40
No rest between sets.
7000 (before a warmdown)
Warmdown a bit before you get out. Do a stellar job on your HW this weekend and get excited for tomorrow's workout - bring your waterbottle tomorrow. Have a great day!
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