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!