Wednesday, April 30, 2008
DISTANCE - written for scm
600 swim freestyle
400 IM - drill/kick/drill/swim by 25's
1:00 rest
Descend the 300's IM to what you can:
4 sets of - 75's are free in 1st set; 75's are breast in 2nd set; back in 3rd set, then fly in 4th set
4 x 75 drill/kick choice/drill by 25's @ 1:30
1 x 300 swim IM - 75 of each stroke, 4th set should be strong
:30 rest between sets.
600 pull free br 3/7 by 50's - 1st 300 w/paddles & buoy, 2nd 300 just buoy
1:00 rest
30 x 100 as follows:
2 swim free br 3 negative split @ 1:25, 1 swim free br 3 @ 1:15
2 swim free br 3 negative split @ 1:25, 1 swim/kick by 50's @ 1:25
1:00 rest after #30
Finish up with...
8 x 50 @ :55 - 25 swim fly build to FAST finish, 25 catch-up free with BIG overkick
200 easy loosen = 7600 scm/ Do an excellent job on your HW today and get excited for Sunday's LCM up at UM. Have a great day!
Wednesday, April 30, 2008
Tuesday, April 29, 2008
Tuesday, April 29, 2008
DISTANCE - written for scm
600 swim freestyle
1:00 rest
16 x 100 in sets of 4:
1-2: 50 breast kick on back, 50 fist free br 3 with steady kick @ 2:00
3-4: 50 offside freestyle - 25 pull w/right arm & breathe to the left, 25 pull w/left arm & breathe to the right - BREATHE EVERY STROKE, then 50 breaststroke pull with free kick - BIG freestyle kick, let your head come up with every stroke, @ 1:50 (2:00 if you need more rest)
1:00 rest after #16
With fins:
9 x 150 @ 2:45 breaststroke pull with dolphin kick - get up high on the press, shoot hands forward, get flat with hips UP & head down at the end of each stroke, descend 1-3, 4-6, 7-9
1:00 rest after #16
3 sets of:
3 x 50 swim free br 3/breaststroke by 25's @ :50
3 x 100 swim free br 3 @ 1:20
3 x 100 50 swim free br 3, 50 kick choice @ 1:35 (1:30 if you can, 1:40 if you need more rest)
3 x 100 50 swim breaststroke, 50 kick choice - descend 1-3 to smoking fast @ 2:00
:30 rest between sets.
Finish up with 1 x 800 pull br 3/5/7/3 by 50's = 7500 scm - NO PADDLES today. Do an outstanding 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
16 x 100 in sets of 4:
1-2: 50 breast kick on back, 50 fist free br 3 with steady kick @ 2:00
3-4: 50 offside freestyle - 25 pull w/right arm & breathe to the left, 25 pull w/left arm & breathe to the right - BREATHE EVERY STROKE, then 50 breaststroke pull with free kick - BIG freestyle kick, let your head come up with every stroke, @ 1:50 (2:00 if you need more rest)
1:00 rest after #16
With fins:
9 x 150 @ 2:45 breaststroke pull with dolphin kick - get up high on the press, shoot hands forward, get flat with hips UP & head down at the end of each stroke, descend 1-3, 4-6, 7-9
1:00 rest after #16
3 sets of:
3 x 50 swim free br 3/breaststroke by 25's @ :50
3 x 100 swim free br 3 @ 1:20
3 x 100 50 swim free br 3, 50 kick choice @ 1:35 (1:30 if you can, 1:40 if you need more rest)
3 x 100 50 swim breaststroke, 50 kick choice - descend 1-3 to smoking fast @ 2:00
:30 rest between sets.
Finish up with 1 x 800 pull br 3/5/7/3 by 50's = 7500 scm - NO PADDLES today. Do an outstanding job on your HW tonight and get ready for tomorrow's workout. Have a great day!
Monday, April 28, 2008
Monday, April 28, 2008
DISTANCE - written for scm
600 swim freestyle
1:00 rest
Concentrate on holding your head position, rolling hips & steady kick
300 - 50 SLOW catch-up free, 25 2 kicks 1 pull breaststroke
:20 rest
300 - 50 ra2 la2 free, 25 2 dolph kicks 1 breast pull - get up high on the press
:20 rest
200 - 50 offside breathing free (25 ra only - breathing to left, 25 left arm only - breathing to right), 50 breast pull with free kick
:20 rest
200 - 50 fist free br 3, 50 2 breast/2 fly drill
:20 rest
12 x 50 @ :55 - 2 swim free br 3/breast by 25's, 2 swim free br 3 negative split
1:00 rest
If you have a hard time with the 50's kick in one set, take 1:00 rest after the next set.
4 x 50 kick choice @ :55
1 x 1200 - 600 pull w/paddles br 3/7 by 100's, 600 swim br 5, should be strong
:30 rest
4 x 50 kick choice @ :50
1 x 1000 swim free br 3 negative split - 2nd 500 should be strong
:30 rest
4 x 50 kick choice @ :50
1 x 800 swim IM - 4 x 200 IM's, descend 1-2 to strong, 3-4 to juicy
:30 rest
4 x 50 kick choice @ :50
1 x 600 swim free br 3 negative split - should be FAST on the 2nd 300
:30 rest
4 x 50 kick choice @ :50
1 x 400 swim free br FAST for time - what can you go here?
300 easy loosen = 7500 scm. Do an excellent job on your HW tonight, eat well and drink lots of water today. Have a great day!
DISTANCE - written for scm
600 swim freestyle
1:00 rest
Concentrate on holding your head position, rolling hips & steady kick
300 - 50 SLOW catch-up free, 25 2 kicks 1 pull breaststroke
:20 rest
300 - 50 ra2 la2 free, 25 2 dolph kicks 1 breast pull - get up high on the press
:20 rest
200 - 50 offside breathing free (25 ra only - breathing to left, 25 left arm only - breathing to right), 50 breast pull with free kick
:20 rest
200 - 50 fist free br 3, 50 2 breast/2 fly drill
:20 rest
12 x 50 @ :55 - 2 swim free br 3/breast by 25's, 2 swim free br 3 negative split
1:00 rest
If you have a hard time with the 50's kick in one set, take 1:00 rest after the next set.
4 x 50 kick choice @ :55
1 x 1200 - 600 pull w/paddles br 3/7 by 100's, 600 swim br 5, should be strong
:30 rest
4 x 50 kick choice @ :50
1 x 1000 swim free br 3 negative split - 2nd 500 should be strong
:30 rest
4 x 50 kick choice @ :50
1 x 800 swim IM - 4 x 200 IM's, descend 1-2 to strong, 3-4 to juicy
:30 rest
4 x 50 kick choice @ :50
1 x 600 swim free br 3 negative split - should be FAST on the 2nd 300
:30 rest
4 x 50 kick choice @ :50
1 x 400 swim free br FAST for time - what can you go here?
300 easy loosen = 7500 scm. Do an excellent job on your HW tonight, eat well and drink lots of water today. Have a great day!
Thursday, April 24, 2008
FOR SUNDAY, APRIL 27, 2008
DISTANCE - written for scm
Drilling & light kicking today.
600 swim freestyle
1:00 rest
300 - 50 ra2 la2 freestyle, 25 choice drill NO FREE
:20 rest
300 - 50 SLOW catch-up freestyle, 25 fly kick on side
:20 rest
300 - 50 1/2 ra 1/2 la backstroke drill, 25 breast kick on back
:20 rest
12 x 50 @ :55 swim free br 3 - evens are neg. split; good head position, roll hips, steady kick!
12 x 50 @ :55 - 25 swim free br 3, 25 kick choice - change kick after every third 50
300 - 50 choice skulling - mix it up here, 50 choice drill breaststroke
3000 scm. Make sure you're schoolwork is done & get ready for a big week. Have a great day!
DISTANCE - written for scm
Drilling & light kicking today.
600 swim freestyle
1:00 rest
300 - 50 ra2 la2 freestyle, 25 choice drill NO FREE
:20 rest
300 - 50 SLOW catch-up freestyle, 25 fly kick on side
:20 rest
300 - 50 1/2 ra 1/2 la backstroke drill, 25 breast kick on back
:20 rest
12 x 50 @ :55 swim free br 3 - evens are neg. split; good head position, roll hips, steady kick!
12 x 50 @ :55 - 25 swim free br 3, 25 kick choice - change kick after every third 50
300 - 50 choice skulling - mix it up here, 50 choice drill breaststroke
3000 scm. Make sure you're schoolwork is done & get ready for a big week. Have a great day!
Friday, April 25, 2008
DISTANCE - written for scm
600 swim freestyle
1:00 rest
Great job on the strokework yesterday - now, keep it up!
4 x 50 SLOW ra2 la2 freestyle @ 1:00
4 x 50 fist free br 3 - steady kick here - @ 1:00
4 x 100 @ 2:00 - 50 2 fly/2 breast drill, 50 choice kick
3 sets of:
4 x 75 swim free br 3 - good head position, roll hips, steady kick - @ 1:10
4 x 75 kick IM order by 25's @ 1:30 - NO FREE kick here
3 x 50 kick on back FAST @ 1:00 - 1st set fly, 2nd set breast, 3rd set free
No rest between sets.
2 sets of:
3 x 100 swim free br 3 @ 1:25
1 x 600 swim negative split IM - 75 of each stroke (300 IM), 2nd 300 is juicy
1:00 rest between sets.
2 sets of:
3 x 100 swim free br 3 @ 1:20
1 x 600 swim negative split free br 3 - giddyup on the 2nd 300 here, & watch your stroke!
1:00 rest between sets.
250 easy loosen = 7500 scm. Do a great job on your HW this weekend; make sure you eat well and drink plenty of water after this workout. Have a great day!
DISTANCE - written for scm
600 swim freestyle
1:00 rest
Great job on the strokework yesterday - now, keep it up!
4 x 50 SLOW ra2 la2 freestyle @ 1:00
4 x 50 fist free br 3 - steady kick here - @ 1:00
4 x 100 @ 2:00 - 50 2 fly/2 breast drill, 50 choice kick
3 sets of:
4 x 75 swim free br 3 - good head position, roll hips, steady kick - @ 1:10
4 x 75 kick IM order by 25's @ 1:30 - NO FREE kick here
3 x 50 kick on back FAST @ 1:00 - 1st set fly, 2nd set breast, 3rd set free
No rest between sets.
2 sets of:
3 x 100 swim free br 3 @ 1:25
1 x 600 swim negative split IM - 75 of each stroke (300 IM), 2nd 300 is juicy
1:00 rest between sets.
2 sets of:
3 x 100 swim free br 3 @ 1:20
1 x 600 swim negative split free br 3 - giddyup on the 2nd 300 here, & watch your stroke!
1:00 rest between sets.
250 easy loosen = 7500 scm. Do a great job on your HW this weekend; make sure you eat well and drink plenty of water after this workout. Have a great day!
Thursday, April 24, 2008
DISTANCE - written for scm
600 swim freestyle
1:00 rest
Remember, swim with your BODY, generating power from your hips (through rotation), then your legs (with a consistent, powerful kick). Use your arms to basically "steer" yourself. Don't drop your head.
3 sets of:
6 x 25 @ :50 kick on back- start kicking lightly, then build to a STRONG kick, while continuing to rotate your hips
3 x 50 @ 1:10 SLOW catch-up free with same kick as above - start slow, build to STRONG and feel your hips continuing to rotate. Don't rush the stroke.
2 x 75 free @ 1:30 - 25 SLOW catch-up free, steady kick, slow stroke, feel hips rotating, then 25 swim free with steady kick, roll hips, still a slow stroke (but not catch-up), then 25 swim free build to fast - keep rotating hips & strong kick, don't drop head.
No rest between sets.
After 3rd set, 1:00 rest then:
4 x 400 pull free br 5 @ :20 - odds with paddles & buoys, evens just buoys, NO PADDLES. Concentrate on hip rotation, head position, feel hands pulling BACKWARDS, not down - palm of your hands should be facing backwards, pulling yourself OVER the spot where your hands entered the water.
1:00 rest
4 sets of:
3 x 100 kick descend 1-3 to FAST @ 2:00 - get HR after fast 100
4 x 25 swim distance per stroke freestyle @ :40 - count strokes, descend that number 1-4; feel hips rotating, watch head position, pull back on the water
200 easy loosen = 5350 scm. Do an excellent job on your HW tonight and get excited for tomorrow's workout. Have a great day!
DISTANCE - written for scm
600 swim freestyle
1:00 rest
Remember, swim with your BODY, generating power from your hips (through rotation), then your legs (with a consistent, powerful kick). Use your arms to basically "steer" yourself. Don't drop your head.
3 sets of:
6 x 25 @ :50 kick on back- start kicking lightly, then build to a STRONG kick, while continuing to rotate your hips
3 x 50 @ 1:10 SLOW catch-up free with same kick as above - start slow, build to STRONG and feel your hips continuing to rotate. Don't rush the stroke.
2 x 75 free @ 1:30 - 25 SLOW catch-up free, steady kick, slow stroke, feel hips rotating, then 25 swim free with steady kick, roll hips, still a slow stroke (but not catch-up), then 25 swim free build to fast - keep rotating hips & strong kick, don't drop head.
No rest between sets.
After 3rd set, 1:00 rest then:
4 x 400 pull free br 5 @ :20 - odds with paddles & buoys, evens just buoys, NO PADDLES. Concentrate on hip rotation, head position, feel hands pulling BACKWARDS, not down - palm of your hands should be facing backwards, pulling yourself OVER the spot where your hands entered the water.
1:00 rest
4 sets of:
3 x 100 kick descend 1-3 to FAST @ 2:00 - get HR after fast 100
4 x 25 swim distance per stroke freestyle @ :40 - count strokes, descend that number 1-4; feel hips rotating, watch head position, pull back on the water
200 easy loosen = 5350 scm. Do an excellent job on your HW tonight and get excited for tomorrow's workout. Have a great day!
Wednesday, April 23, 2008
Wednesday, April 23, 2008
DISTANCE - written for scm
600 swim freestyle
1:00 rest
Keep your kick steady and don't rely on your arms to swim faster.
27 x 50
3- choice freestyle drill @ 1:00 - mix it up here, fist, off-side breathing, etc
3- swim/kick freestyle by 25's @ :50
3- 1st 25 is 2 fly/2 breast drill, then 25 fly kick on side @ 1:00
After #27, get pulling equipment...
3 x 300 pull free @ :20 rest; only 1 x 300 is with paddles, others are with buoy only as follows:
#1- breathing every 3; #2- breathing every 5; #3- breathing every 7
1:00 rest
6 x 50 swim fly, descend 1-3, 4-6 to something juicy @ 1:00
4 x 50 kick choice @ :50
3 x 200 swim negative split free br 3 @ 2:40 - giddyup on the 2nd 100 here!
6 x 50 swim fly desc 1-3, 4-6 to something juicy @ 1:00
4 x 50 kick choice @ :50
4 x 150 swim negative split freestyle br 3 @ 2:00 - you'll have to hustle here!
1:00 rest
400 kick breaststroke - can with a board if you'd like, focus on squeezing feet together at the end of the kick, letting your hips ride up to the surface
200 easy loosen = 5650 scm.
Do an outstanding job with 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
Keep your kick steady and don't rely on your arms to swim faster.
27 x 50
3- choice freestyle drill @ 1:00 - mix it up here, fist, off-side breathing, etc
3- swim/kick freestyle by 25's @ :50
3- 1st 25 is 2 fly/2 breast drill, then 25 fly kick on side @ 1:00
After #27, get pulling equipment...
3 x 300 pull free @ :20 rest; only 1 x 300 is with paddles, others are with buoy only as follows:
#1- breathing every 3; #2- breathing every 5; #3- breathing every 7
1:00 rest
6 x 50 swim fly, descend 1-3, 4-6 to something juicy @ 1:00
4 x 50 kick choice @ :50
3 x 200 swim negative split free br 3 @ 2:40 - giddyup on the 2nd 100 here!
6 x 50 swim fly desc 1-3, 4-6 to something juicy @ 1:00
4 x 50 kick choice @ :50
4 x 150 swim negative split freestyle br 3 @ 2:00 - you'll have to hustle here!
1:00 rest
400 kick breaststroke - can with a board if you'd like, focus on squeezing feet together at the end of the kick, letting your hips ride up to the surface
200 easy loosen = 5650 scm.
Do an outstanding job with your HW tonight and get excited for the rest of the week. Have a great day!
Tuesday, April 22, 2008
Tuesday, April 22, 2008
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
18 x 50
2- drill choice free @ 1:00, 1- kick IM order by 25's @ :50
600 reverse IM - 150 of each stroke, 75 drill, 50 kick, 25 swim
1:00 rest
12 x 50 @ :50 - 2 free br 3, 2 IM order by 25's
12 x 50 @ :45 - 2 free br 3, 2 IM order by 25's
12 x 50 @ :40 - 2 free br 3, 2 IM order by 25's
1:00 rest
6 x 5 minute swims @ 6:00, descend your effort 1-3, 4-6 so #'s 3 & 6 are juicy.
800 pull br 3/5/7/9 by 50's
Warmdown an easy 200 before you get out. Do an outstanding job on your HW tonight and get excited for the rest of the week. Have a great day!
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
18 x 50
2- drill choice free @ 1:00, 1- kick IM order by 25's @ :50
600 reverse IM - 150 of each stroke, 75 drill, 50 kick, 25 swim
1:00 rest
12 x 50 @ :50 - 2 free br 3, 2 IM order by 25's
12 x 50 @ :45 - 2 free br 3, 2 IM order by 25's
12 x 50 @ :40 - 2 free br 3, 2 IM order by 25's
1:00 rest
6 x 5 minute swims @ 6:00, descend your effort 1-3, 4-6 so #'s 3 & 6 are juicy.
800 pull br 3/5/7/9 by 50's
Warmdown an easy 200 before you get out. Do an outstanding job on your HW tonight and get excited for the rest of the week. Have a great day!
Tuesday, April 22, 2008
BISCUIT - written for scy
600 swim freestyle - mix in some drilling here
1:00 rest
6 x 50 @ :10 rest - 25 catch-up free with big kick, 25 choice drill NO FREE
4 sets of:
2 x 75 @ 1:30 - 50 swim free br 3, 25 swim NO FREE - same stroke as you drilled above
1 x 50 kick ez/FAST by 25's @ 1:15
2 x 25 kick FAST @ :45 - or 1 x 50 kick FAST
1:00 rest between sets.
Easy 200 pull free br 3/5 by 50's = 2100 scy.
Have a good workout!
BISCUIT - written for scy
600 swim freestyle - mix in some drilling here
1:00 rest
6 x 50 @ :10 rest - 25 catch-up free with big kick, 25 choice drill NO FREE
4 sets of:
2 x 75 @ 1:30 - 50 swim free br 3, 25 swim NO FREE - same stroke as you drilled above
1 x 50 kick ez/FAST by 25's @ 1:15
2 x 25 kick FAST @ :45 - or 1 x 50 kick FAST
1:00 rest between sets.
Easy 200 pull free br 3/5 by 50's = 2100 scy.
Have a good workout!
Tuesday, April 22, 2008
DISTANCE - written for scy
600 swim freestyle
1:00 rest
Watch your head position, steady kick throughout the workout!
5 x 50 fist free br 3 @ 1:00
4 x 100 @ 1:50 - 50 SLOW catch-up free with overkick, 50 breast kick on back
6 x 50 @ 1:10 off-side breathing - pull with right arm only, left arm at your side & breathe to the left side every stroke; then switch it up for the 2nd 25
6 x 75 @ 1:30 - 25 ra2 la2 free, 50 drill/swim by 25's choice, NO FREE
1:00 rest
3 sets of:
6 x 50 swim free br 3 - @ :50 for 1st set; @ :45 for 2nd set; @ :40 for 3rd set
1 x 800 swim free br 3 - all should be negative split; descend 1-3 to something strong; get HR after each 800
Warmdown an easy 200 = 5500 scm. Do an outstanding job on your HW today and get excited for the rest of the week. Have a great day!
DISTANCE - written for scy
600 swim freestyle
1:00 rest
Watch your head position, steady kick throughout the workout!
5 x 50 fist free br 3 @ 1:00
4 x 100 @ 1:50 - 50 SLOW catch-up free with overkick, 50 breast kick on back
6 x 50 @ 1:10 off-side breathing - pull with right arm only, left arm at your side & breathe to the left side every stroke; then switch it up for the 2nd 25
6 x 75 @ 1:30 - 25 ra2 la2 free, 50 drill/swim by 25's choice, NO FREE
1:00 rest
3 sets of:
6 x 50 swim free br 3 - @ :50 for 1st set; @ :45 for 2nd set; @ :40 for 3rd set
1 x 800 swim free br 3 - all should be negative split; descend 1-3 to something strong; get HR after each 800
Warmdown an easy 200 = 5500 scm. Do an outstanding job on your HW today and get excited for the rest of the week. Have a great day!
Monday, April 21, 2008
Monday, April 21, 2008
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
Warmup 20-30 minutes as needed, include fist drilling (free and main race stroke) & vertical kicking. Then get into...
4 x 1/2 pool sprints @ :30
1 x 50 kick FAST @ :50/:45/:40 (3 @ :50, 3 @ :45, 3 @ :40)
2 x 25 LUNGBUSTER @ :50/:45/:40 (3 @ :50, 3 @ :45, etc...)
After 3 rounds, go 2 x 200 swim free with BIG negative split @ 2:40
Go 12 total rounds (and 8 x 200's negative split) = about 5200 scy (depending on the warmup).
Do an excellent job on your HW, make sure you're preparing for your exams NOW, not the night before the exam! Have a great day!
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
Warmup 20-30 minutes as needed, include fist drilling (free and main race stroke) & vertical kicking. Then get into...
4 x 1/2 pool sprints @ :30
1 x 50 kick FAST @ :50/:45/:40 (3 @ :50, 3 @ :45, 3 @ :40)
2 x 25 LUNGBUSTER @ :50/:45/:40 (3 @ :50, 3 @ :45, etc...)
After 3 rounds, go 2 x 200 swim free with BIG negative split @ 2:40
Go 12 total rounds (and 8 x 200's negative split) = about 5200 scy (depending on the warmup).
Do an excellent job on your HW, make sure you're preparing for your exams NOW, not the night before the exam! Have a great day!
Monday, April 21, 2008
DISTANCE - written for scm
Concentrate on good head position & consistent kick!
600 swim freestyle
1:00 rest
4 sets of:
1 x 150 - 75 SLOW catch-up free, 75 reverse IM order by 25's, @ 3:00 (3:10 if you need to)
3 x 50 kick negative split @ :55
1 x 100 IM swim @ 1:40
1 x 100 swim negative split free br 3 @ 1:20 - watch your head & kick here!
No rest between sets. After 4th set, 1:00 rest, then:
3 sets of:
3 x 75 @ 1:10 - 25 swim, 50 kick - you'll have to hustle here!
3 x 100 @ 1:45 - 50 swim 50 kick, descend 1-3 to smoking FAST
1 x 75 kick FAST for time
1:00 rest between sets. After 3rd set, 1:00 rest, then:
1 x 200 kick FAST for time
1:00 rest
With fins, finish up with:
8 x 100 @ 2:30
50 drill backstroke (6kstroke or 25ra 25la with GOOD hip rotation & head flat), big breath, then 25 LUNGBUSTER, :10 rest, then 25 swim FAST backstroke
Take fins off & go a 200 easy loosen = 5600 scm. Do an excellent job on your HW today and get excited for the rest of the week. Have a great day!
DISTANCE - written for scm
Concentrate on good head position & consistent kick!
600 swim freestyle
1:00 rest
4 sets of:
1 x 150 - 75 SLOW catch-up free, 75 reverse IM order by 25's, @ 3:00 (3:10 if you need to)
3 x 50 kick negative split @ :55
1 x 100 IM swim @ 1:40
1 x 100 swim negative split free br 3 @ 1:20 - watch your head & kick here!
No rest between sets. After 4th set, 1:00 rest, then:
3 sets of:
3 x 75 @ 1:10 - 25 swim, 50 kick - you'll have to hustle here!
3 x 100 @ 1:45 - 50 swim 50 kick, descend 1-3 to smoking FAST
1 x 75 kick FAST for time
1:00 rest between sets. After 3rd set, 1:00 rest, then:
1 x 200 kick FAST for time
1:00 rest
With fins, finish up with:
8 x 100 @ 2:30
50 drill backstroke (6kstroke or 25ra 25la with GOOD hip rotation & head flat), big breath, then 25 LUNGBUSTER, :10 rest, then 25 swim FAST backstroke
Take fins off & go a 200 easy loosen = 5600 scm. Do an excellent job on your HW today and get excited for the rest of the week. Have a great day!
Sunday, April 20, 2008
Sunday, April 20, 2008
DISTANCE - written for scm
600 swim freestyle
1:00 rest
2 sets of:
4 x 50 SLOW catch-up freestyle with overkick @ 1:00
1 x 100 kick ez/FAST by 25's @ 1:50 - all FAST in 2nd set
4 x 50 2 fly/2 breast drill @ 1:00
2 x 100 kick ez/FAST by 25's @ 1:45 - all FAST in 2nd set
4 x 50 fist free br 3 @ 1:00 - steady kick here, watch your head position!
3 x 100 kick ez/FAST by 25's @ 1:40 - all FAST in 2nd set
3 x 400 swim negative split free br 3 @ 6:00 - descend the 2nd 200 1-3 to something juicy!
1:00 rest between sets.
200 easy loosen after 2nd set = 5600 scm. Do an excellent job on your HW today, make sure you're ready for the upcoming week. See you tomorrow - have a great day!
DISTANCE - written for scm
600 swim freestyle
1:00 rest
2 sets of:
4 x 50 SLOW catch-up freestyle with overkick @ 1:00
1 x 100 kick ez/FAST by 25's @ 1:50 - all FAST in 2nd set
4 x 50 2 fly/2 breast drill @ 1:00
2 x 100 kick ez/FAST by 25's @ 1:45 - all FAST in 2nd set
4 x 50 fist free br 3 @ 1:00 - steady kick here, watch your head position!
3 x 100 kick ez/FAST by 25's @ 1:40 - all FAST in 2nd set
3 x 400 swim negative split free br 3 @ 6:00 - descend the 2nd 200 1-3 to something juicy!
1:00 rest between sets.
200 easy loosen after 2nd set = 5600 scm. Do an excellent job on your HW today, make sure you're ready for the upcoming week. See you tomorrow - have a great day!
Friday, April 18, 2008
Friday, April 18, 2008
SPRINTERS - written for scy
Warmup on your own for 15-1800 or so, or do the warmup in the DISTANCE workout; then get into:
5 sets of:
12 x 25 race - from a dive if you can, get you times - @ 1:00
800 pull - odd sets with paddles-buoys-bands, evens with snorkel
Record your average time for each set of the 25's
DISTANCE - written for scm
600 swim freestyle
1:00 rest
On breaststroke, keep in mind press hands out, lunge back to the front, squeeze feet together on the kick; press, lunge, squeeze
12 x 50 @ 1:10
1-4: 2 kicks 1 pull; 5-8 dolphin kick with breast pull; 9-12: breast pull with free kick
8 x 75 @ 1:30 - odds 50 choice breaststroke drill, 25 kick fly on side, evens are 50 swim negative split breaststroke, 25 kick breast on back
8 x 75 swim @ 1:10 - odds are free br 3/5/3 by 25's, evens are swim free/breast/free by 25's
1:00 rest
2 x 1200 @ 1:00 rest as follows:
400 - 50 fist free, 50 swim dps free - descend stroke count by 25's
400 pull with paddles, buoys br 3/5/7/9 by 50's
400 swim free br 3, descend the 100's 1-4 to something strong
Finish up with...
12 x 50 kick - 2 negative split @ 1:00, 1 @ :50 - this may be challenging, but it's the last set of the week - find a way to make the ones @ :50
Warmdown with an easy 200 = 5600 scm. Do a great job with your HW this weekend, rest up for next week and have a great day!
SPRINTERS - written for scy
Warmup on your own for 15-1800 or so, or do the warmup in the DISTANCE workout; then get into:
5 sets of:
12 x 25 race - from a dive if you can, get you times - @ 1:00
800 pull - odd sets with paddles-buoys-bands, evens with snorkel
Record your average time for each set of the 25's
DISTANCE - written for scm
600 swim freestyle
1:00 rest
On breaststroke, keep in mind press hands out, lunge back to the front, squeeze feet together on the kick; press, lunge, squeeze
12 x 50 @ 1:10
1-4: 2 kicks 1 pull; 5-8 dolphin kick with breast pull; 9-12: breast pull with free kick
8 x 75 @ 1:30 - odds 50 choice breaststroke drill, 25 kick fly on side, evens are 50 swim negative split breaststroke, 25 kick breast on back
8 x 75 swim @ 1:10 - odds are free br 3/5/3 by 25's, evens are swim free/breast/free by 25's
1:00 rest
2 x 1200 @ 1:00 rest as follows:
400 - 50 fist free, 50 swim dps free - descend stroke count by 25's
400 pull with paddles, buoys br 3/5/7/9 by 50's
400 swim free br 3, descend the 100's 1-4 to something strong
Finish up with...
12 x 50 kick - 2 negative split @ 1:00, 1 @ :50 - this may be challenging, but it's the last set of the week - find a way to make the ones @ :50
Warmdown with an easy 200 = 5600 scm. Do a great job with your HW this weekend, rest up for next week and have a great day!
Thursday, April 17, 2008
Thursday, April 17, 2008
DISTANCE - written for scm
600 swim freestyle
1:00 rest
Head at 45 degrees, steady kick!
400 - 50 SLOW catch-up free with overkick, 50 choice fly drill
:20 rest
12 x 50 @ 1:05 as follows:
2- 25 ra2 la2 sw2 fly, 25 fly kick on side
2- 25 touch-hands-behind-back drill, 25 kick choice
2- 25 swim fly, build to FAST, 25 kick free on back
After #12, continue right into...
400 - 50 swim negative split fly, 50 kick choice ez/FAST
:20 rest
400 pull free no paddles today, br 3/5/7/9 by 50's
1:00 rest
Pay attention here - 5/3, then 3/5, then 3/3 (by 75's & 25's)
5 x 75 kick free/choice/free by 25's on back @ 1:30
3 x 25 kick FAST on back @ :40
3 x 75 kick free/choice/free on back @ 1:20
5 x 25 kick FAST on back @ :40
50 easy loosen
3 x 75 kick free/choice/free @ 1:15 if you can - if not, go @ 1:20
3 x 25 kick FAST on back @ :40
1:00 rest
9 x 100 - 50 swim, 50 kick, desc 1-3, 4-6, 7-9:
1-3 @ 1:40; 4-6 @ 1:50; 7-9 @ 2:00
At least one set of 3 should be fly swim/kick, one set of 3 should be free swim/kick, one set choice; make sure #'s 3, 6 & 9 are smoking fast!
After #9, go 100 easy, then put on fins
With fins:
24 x 25 @ :40
1- choice fly drill; 2- swim fly, build to FAST; 3- FAST LUNGBUSTER!
1:00 rest - take off fins
Finish with:
1 x 700 pull free br 3 on odd 100's, br 7 @ even 100's
100 easy loosen = 5500 scm
Do an excellent job on your HW tonight and get excited for the last workout of the week tomorrow! Have a great day!
DISTANCE - written for scm
600 swim freestyle
1:00 rest
Head at 45 degrees, steady kick!
400 - 50 SLOW catch-up free with overkick, 50 choice fly drill
:20 rest
12 x 50 @ 1:05 as follows:
2- 25 ra2 la2 sw2 fly, 25 fly kick on side
2- 25 touch-hands-behind-back drill, 25 kick choice
2- 25 swim fly, build to FAST, 25 kick free on back
After #12, continue right into...
400 - 50 swim negative split fly, 50 kick choice ez/FAST
:20 rest
400 pull free no paddles today, br 3/5/7/9 by 50's
1:00 rest
Pay attention here - 5/3, then 3/5, then 3/3 (by 75's & 25's)
5 x 75 kick free/choice/free by 25's on back @ 1:30
3 x 25 kick FAST on back @ :40
3 x 75 kick free/choice/free on back @ 1:20
5 x 25 kick FAST on back @ :40
50 easy loosen
3 x 75 kick free/choice/free @ 1:15 if you can - if not, go @ 1:20
3 x 25 kick FAST on back @ :40
1:00 rest
9 x 100 - 50 swim, 50 kick, desc 1-3, 4-6, 7-9:
1-3 @ 1:40; 4-6 @ 1:50; 7-9 @ 2:00
At least one set of 3 should be fly swim/kick, one set of 3 should be free swim/kick, one set choice; make sure #'s 3, 6 & 9 are smoking fast!
After #9, go 100 easy, then put on fins
With fins:
24 x 25 @ :40
1- choice fly drill; 2- swim fly, build to FAST; 3- FAST LUNGBUSTER!
1:00 rest - take off fins
Finish with:
1 x 700 pull free br 3 on odd 100's, br 7 @ even 100's
100 easy loosen = 5500 scm
Do an excellent job on your HW tonight and get excited for the last workout of the week tomorrow! Have a great day!
Wednesday, April 16, 2008
Wednesday, April 16, 2008
DISTANCE - written for scm
600 swim freestyle
1:00 rest
2 sets of:
300 - 50 SLOW catch-up freestyle, 25 fly kick on side - good head position here!
:20 rest
200 - 100 fist free br 3 with good head position & steady kick, 100 kick on back IM order
:20 rest
100 drill - 2 fly/2 breast drill
:20 rest
After 2nd set, 1:00 rest, then, first real aerobic set - head at 45 degrees, steady kick...
2 sets of:
3 x 50 swim free br 3 @ :50
1 x 100 swim free br 3 @ 1:20
3 x 50 swim free br 3 @ :50
2 x 100 swim free br 3 @ 1:20
3 x 50 swim free br 3 @ :50
3 x 100 swim free br 3 @ 1:20
1:00 rest between sets - get HR after each set
Finish up with:
1 x 1200 swim freestyle br 3 - descend the 100's in each 300, from 1-3 to something strong
Warmdown an easy 300 = 5400 scm. Do an excellent job with 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
2 sets of:
300 - 50 SLOW catch-up freestyle, 25 fly kick on side - good head position here!
:20 rest
200 - 100 fist free br 3 with good head position & steady kick, 100 kick on back IM order
:20 rest
100 drill - 2 fly/2 breast drill
:20 rest
After 2nd set, 1:00 rest, then, first real aerobic set - head at 45 degrees, steady kick...
2 sets of:
3 x 50 swim free br 3 @ :50
1 x 100 swim free br 3 @ 1:20
3 x 50 swim free br 3 @ :50
2 x 100 swim free br 3 @ 1:20
3 x 50 swim free br 3 @ :50
3 x 100 swim free br 3 @ 1:20
1:00 rest between sets - get HR after each set
Finish up with:
1 x 1200 swim freestyle br 3 - descend the 100's in each 300, from 1-3 to something strong
Warmdown an easy 300 = 5400 scm. Do an excellent job with your HW tonight and get excited for the rest of the week. Have a great day!
Tuesday, April 15, 2008
Tuesday, April 15, 2008
DISTANCE - written for scm
600 swim freestyle
1:00 rest
3 sets of:
200 - drill/swim by 50's NO FREESTYLE
:10 rest
100 kick ez/FAST by 25's
:20 rest between sets.
After 3rd set, 1:00 rest, then:
5 sets of:
3 x 50 kick choice @ 1:00
1 x 75 swim dps freestyle - head at 45 degrees, steady kick! - @ 1:30
1 x 75 kick FAST - keep track of your times
1 x 200 pull free br 3/5 by 100's
1:00 rest between sets.
Finish up with:
2 x 600 swim freestyle br 3 - head at 45 degrees, steady kick; roll hips & finish stroke - descend the 200's within each 600 from 1-3, so the third 200 in each is strong, with real good turns!
Warmdown an easy 200 = 5400 scm. Do an excellent job with 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
3 sets of:
200 - drill/swim by 50's NO FREESTYLE
:10 rest
100 kick ez/FAST by 25's
:20 rest between sets.
After 3rd set, 1:00 rest, then:
5 sets of:
3 x 50 kick choice @ 1:00
1 x 75 swim dps freestyle - head at 45 degrees, steady kick! - @ 1:30
1 x 75 kick FAST - keep track of your times
1 x 200 pull free br 3/5 by 100's
1:00 rest between sets.
Finish up with:
2 x 600 swim freestyle br 3 - head at 45 degrees, steady kick; roll hips & finish stroke - descend the 200's within each 600 from 1-3, so the third 200 in each is strong, with real good turns!
Warmdown an easy 200 = 5400 scm. Do an excellent job with your HW tonight and get excited for the rest of the week. Have a great day!
Monday, April 14, 2008
Monday, April 14, 2008
DISTANCE - written for scm
600 swim freestyle
1:00 rest
3 sets of:
2 x 25 SLOW catch-up drill @ :40
3 x 50 swim freestyle/fist freestyle drill br 3 - by 25's @ 1:00
2 x 25 kick FAST fly on side @ :40
No rest between sets. After 3rd set, continue right into:
13 x 50 swim free br 3/kick on back freestyle by 25's @ :55
1 x 800 pull free br 3/5/7/9 by 50's - remember, head at 45 degrees, roll hips, finish stroke
1:00 rest
3 sets of:
2 x 200 IM @ :20 rest - each 50 is drill/swim by 25's - the swim 25's are faster on the 2nd 200
1 x 400 swim free br 3 negative split
1:00 rest between sets.
200 easy loosen = 5400 scm. Do a great job on your schoolwork today and get excited for a full week back at the RAC! Have a great day!
DISTANCE - written for scm
600 swim freestyle
1:00 rest
3 sets of:
2 x 25 SLOW catch-up drill @ :40
3 x 50 swim freestyle/fist freestyle drill br 3 - by 25's @ 1:00
2 x 25 kick FAST fly on side @ :40
No rest between sets. After 3rd set, continue right into:
13 x 50 swim free br 3/kick on back freestyle by 25's @ :55
1 x 800 pull free br 3/5/7/9 by 50's - remember, head at 45 degrees, roll hips, finish stroke
1:00 rest
3 sets of:
2 x 200 IM @ :20 rest - each 50 is drill/swim by 25's - the swim 25's are faster on the 2nd 200
1 x 400 swim free br 3 negative split
1:00 rest between sets.
200 easy loosen = 5400 scm. Do a great job on your schoolwork today and get excited for a full week back at the RAC! Have a great day!
Friday, April 11, 2008
Friday, April 11, 2008
DISTANCE - written for scy
600 swim freestyle
1:00 rest
4 sets of:
1 x 125 - 50 SLOW catch-up freestyle with overkick, 25 swim free br 3 with SAME OVERKICK, 50 choice drill NO FREE
:20 rest
5 x 25 @ :40 - #1&5 are LUNGBUSTER, #2-4 are swim dps, descend strokecount, freestyle br 3
No rest between sets.
After 4th set, get right into:
800 pull br 3/5/7/9 by 50's - 2nd 400 with paddles
1:00 rest
3 x 50 swim free br 3 @ :55
3 x 50 swim free/NO FREE by 25's @ :55
4 x 75 swim free br 3 @ 1:00
1 x 200 swim free br 3 with BIG negative split - get HR at end
1:00 rest
3 x 50 swim free br 3 @ :50
3 x 50 swim free/NO FREE by 25's @ :50
4 x 75 swim free br 3 @ 1:00
1 x 200 swim free br 3 with BIG negative split - get HR at end
1:00 rest
3 x 50 swim free br 3 @ :45
3 x 50 swim free/NO FREE by 25's @ :45
4 x 75 swim free br 3 @ 1:00
1 x 200 swim free br 3 with BIG negative split - get HR at end
1:00 rest - get HR again
200 easy loosen = 5000 scy. Great job this week - do an outstanding job on your HW this weekend and get excited for next week back at the RAC! Have a great day!
DISTANCE - written for scy
600 swim freestyle
1:00 rest
4 sets of:
1 x 125 - 50 SLOW catch-up freestyle with overkick, 25 swim free br 3 with SAME OVERKICK, 50 choice drill NO FREE
:20 rest
5 x 25 @ :40 - #1&5 are LUNGBUSTER, #2-4 are swim dps, descend strokecount, freestyle br 3
No rest between sets.
After 4th set, get right into:
800 pull br 3/5/7/9 by 50's - 2nd 400 with paddles
1:00 rest
3 x 50 swim free br 3 @ :55
3 x 50 swim free/NO FREE by 25's @ :55
4 x 75 swim free br 3 @ 1:00
1 x 200 swim free br 3 with BIG negative split - get HR at end
1:00 rest
3 x 50 swim free br 3 @ :50
3 x 50 swim free/NO FREE by 25's @ :50
4 x 75 swim free br 3 @ 1:00
1 x 200 swim free br 3 with BIG negative split - get HR at end
1:00 rest
3 x 50 swim free br 3 @ :45
3 x 50 swim free/NO FREE by 25's @ :45
4 x 75 swim free br 3 @ 1:00
1 x 200 swim free br 3 with BIG negative split - get HR at end
1:00 rest - get HR again
200 easy loosen = 5000 scy. Great job this week - do an outstanding job on your HW this weekend and get excited for next week back at the RAC! Have a great day!
Thursday, April 10, 2008
Thursday, April 10, 2008
DISTANCE - written for scy
600 swim freestyle
1:00 rest
Head at 45 degrees, steady kick throughout!
600 - 100 SLOW catch-up drill, 100 IM drill
:20 rest
400 - 50 fist free br 3, 50 2 kicks 1 pull breaststroke - get flat at the end of each stroke
:20 rest
200 kick - 50 fly kick on side, 50 breaststroke kick on back
:20 rest
200 reverse IM - each 50 is drill/swim by 25's
:20 rest
400 - SLOW 50 ra2 la2 free, 50 swim free dps - count strokes, take one less on 2nd 25
:20 rest
600 - 75 drill/kick/swim by 25's -1st 75 fly, 2nd back, etc.., then 75 swim IM order (25 fly/25 back/25 breast)
:20 rest
800 pull free - head at 45 degrees, roll hips & finish stroke; breathing pattern as follows:
200- br 3; 200 - br 5; 200- br 7; 200- br 9
Loosen down before you get out (approx. 4000 with 200 looesen). Do an excellent job on your HW tonight and get excited for tomorrow's workout! Have a great day!
DISTANCE - written for scy
600 swim freestyle
1:00 rest
Head at 45 degrees, steady kick throughout!
600 - 100 SLOW catch-up drill, 100 IM drill
:20 rest
400 - 50 fist free br 3, 50 2 kicks 1 pull breaststroke - get flat at the end of each stroke
:20 rest
200 kick - 50 fly kick on side, 50 breaststroke kick on back
:20 rest
200 reverse IM - each 50 is drill/swim by 25's
:20 rest
400 - SLOW 50 ra2 la2 free, 50 swim free dps - count strokes, take one less on 2nd 25
:20 rest
600 - 75 drill/kick/swim by 25's -1st 75 fly, 2nd back, etc.., then 75 swim IM order (25 fly/25 back/25 breast)
:20 rest
800 pull free - head at 45 degrees, roll hips & finish stroke; breathing pattern as follows:
200- br 3; 200 - br 5; 200- br 7; 200- br 9
Loosen down before you get out (approx. 4000 with 200 looesen). Do an excellent job on your HW tonight and get excited for tomorrow's workout! Have a great day!
Wednesday, April 9, 2008
Wednesday, April 9, 2008
DISTANCE - written for scy
600 swim freestyle
1:00 rest
With fins:
4 x 75 @ 1:20 - 50 ra2 la2 sw2 fly, 25 fly kick on side
4 x 50 2 fly-2breast drill @ 1:00
4 x 75 @ 1:20 - 25 "behind the back touch," 25 fly pull with fre kick, 25 swim fly
1:00 rest - take off fins
4 x 50 SLOW catch-up free @ 1:00
4 x 75 @ 1:20 - 50 fist free br 3, 25 breast kick on back
9 x 150 swim as follows:
odds- negative split free br 3 @ :20 rest; remember - head position, steady kick
evens - swim 50 free br 3, 25 swim fly, build to FAST @ :20 rest
1:00 rest
6 sets of:
2 minutes vertical kick (:15 fly, :15 breast, :15 free, :15 rest)
1 x 50 kick FAST on back - add 4 fastest 50's
100 easy after 6th round, then...
1 x 200 kick FAST on back for time
Warmdown well before you get out. Do an outstanding job on your HW tonight and get excited for the summer season! Have a great day!
DISTANCE - written for scy
600 swim freestyle
1:00 rest
With fins:
4 x 75 @ 1:20 - 50 ra2 la2 sw2 fly, 25 fly kick on side
4 x 50 2 fly-2breast drill @ 1:00
4 x 75 @ 1:20 - 25 "behind the back touch," 25 fly pull with fre kick, 25 swim fly
1:00 rest - take off fins
4 x 50 SLOW catch-up free @ 1:00
4 x 75 @ 1:20 - 50 fist free br 3, 25 breast kick on back
9 x 150 swim as follows:
odds- negative split free br 3 @ :20 rest; remember - head position, steady kick
evens - swim 50 free br 3, 25 swim fly, build to FAST @ :20 rest
1:00 rest
6 sets of:
2 minutes vertical kick (:15 fly, :15 breast, :15 free, :15 rest)
1 x 50 kick FAST on back - add 4 fastest 50's
100 easy after 6th round, then...
1 x 200 kick FAST on back for time
Warmdown well before you get out. Do an outstanding job on your HW tonight and get excited for the summer season! Have a great day!
Tuesday, April 8, 2008
Tuesday, April 8, 2008
DISTANCE - written for scy
600 swim freestyle
1:00 rest
Concnetrate on head position, steady kick throughout:
300 - 50 SLOW catch-up freestyle, 50 choice drill NO FREESTYLE
:20 rest
300 - 50 fist free br 3, 50 choice drill NO FREESTYLE
:20 rest
300 - 50 ra2 la2 freestyle, 50 choice swim NO FREESTYLE
1:00 rest
3 x 5 minute swims @ 6:00 - descend your effort 1-3, so #3 is juicy
1 x 600 pull br 3/5/7/9 by 50's - roll hips, finish stroke, keep head at 45 degrees!
1:00 rest
With fins:
6 x 75 @ :20 rest
50 breast pull with dolphin kick - get up high on press & flat at end, 25 fly kick on side
:30 rest - take fins off
6 x 50 swim free/breast @ :55
3850 scy (approximately, depending on distance swum in 5 minute swims.) Warmdown well before you get out. Do an excellent job on your HW tonight and get excited for tomorrow's workout - more kicking! Have a great day!
DISTANCE - written for scy
600 swim freestyle
1:00 rest
Concnetrate on head position, steady kick throughout:
300 - 50 SLOW catch-up freestyle, 50 choice drill NO FREESTYLE
:20 rest
300 - 50 fist free br 3, 50 choice drill NO FREESTYLE
:20 rest
300 - 50 ra2 la2 freestyle, 50 choice swim NO FREESTYLE
1:00 rest
3 x 5 minute swims @ 6:00 - descend your effort 1-3, so #3 is juicy
1 x 600 pull br 3/5/7/9 by 50's - roll hips, finish stroke, keep head at 45 degrees!
1:00 rest
With fins:
6 x 75 @ :20 rest
50 breast pull with dolphin kick - get up high on press & flat at end, 25 fly kick on side
:30 rest - take fins off
6 x 50 swim free/breast @ :55
3850 scy (approximately, depending on distance swum in 5 minute swims.) Warmdown well before you get out. Do an excellent job on your HW tonight and get excited for tomorrow's workout - more kicking! Have a great day!
Monday, April 7, 2008
Monday, April 7, 2008
DISTANCE - written for scm
600 swim freestyle
1:00 rest
3 x 150 @ :20 rest- 50 SLOW catch-up free w/head at 45 degrees, 25 kick fly on side
6 x 75 @ :15 rest - 50 fist free br 3 - head at 45 degrees, steady kick & get water on forearms, 25 choice drill NOFREE
9 x 100 swim - all @ :20 rest, as follows:
1- 50 ra2 la2 free drill with head at 45 degrees, 50 breast kick on back
2- swim IM
3- swim negative split free br 3 with head at 45 degrees
1 x 600 pull free br 3/5/7/9 by 50's - head at 45 degrees, roll hips & finish stroke
1:00 rest
Finish up with:
12 x 50 as follows:
1- swim choice NO FREE @ 1:00
2&3- kick FAST on back @ 1:00
200 easy loosen = 3800scm. Do a spectacular job on your HW today and get excited for the rest of the week. Keep up the good work on these stroke adjustments. Have a great day!
DISTANCE - written for scm
600 swim freestyle
1:00 rest
3 x 150 @ :20 rest- 50 SLOW catch-up free w/head at 45 degrees, 25 kick fly on side
6 x 75 @ :15 rest - 50 fist free br 3 - head at 45 degrees, steady kick & get water on forearms, 25 choice drill NOFREE
9 x 100 swim - all @ :20 rest, as follows:
1- 50 ra2 la2 free drill with head at 45 degrees, 50 breast kick on back
2- swim IM
3- swim negative split free br 3 with head at 45 degrees
1 x 600 pull free br 3/5/7/9 by 50's - head at 45 degrees, roll hips & finish stroke
1:00 rest
Finish up with:
12 x 50 as follows:
1- swim choice NO FREE @ 1:00
2&3- kick FAST on back @ 1:00
200 easy loosen = 3800scm. Do a spectacular job on your HW today and get excited for the rest of the week. Keep up the good work on these stroke adjustments. Have a great day!
Friday, April 4, 2008
Friday, April 4, 2008
DISTANCE - written for scy
Head at 45 degrees, steady kick, roll hips & finish stroke on all freestyle
600 swim freestyle
1:00 rest
200 - 50 SLOW catch-up freestyle drill, 50 choice drill NO FREE
:20 rest
200 - 50 fist free br 3, 50 2 kicks 1 pull breaststroke
:20 rest
8 x 75 @ 1:20
25 swim freestyle br 3 - head at 45 degrees/25 swim breaststroke/25 fly kick on side
400 pull free br 3/5 by 50's
:20 rest
400 pull free br 3/7 by 50's - you can use paddles if you wish on the 2nd 400 pull ONLY
1:00 rest - put fins on
With fins:
12 x 50 @ 1:00 - swim 1-3 free, desc to all out FAST, then #4 is kick FAST
Warmdown an easy 200 = 3200 scy. Do a great job with your HW this weekend. Have a great day!
DISTANCE - written for scy
Head at 45 degrees, steady kick, roll hips & finish stroke on all freestyle
600 swim freestyle
1:00 rest
200 - 50 SLOW catch-up freestyle drill, 50 choice drill NO FREE
:20 rest
200 - 50 fist free br 3, 50 2 kicks 1 pull breaststroke
:20 rest
8 x 75 @ 1:20
25 swim freestyle br 3 - head at 45 degrees/25 swim breaststroke/25 fly kick on side
400 pull free br 3/5 by 50's
:20 rest
400 pull free br 3/7 by 50's - you can use paddles if you wish on the 2nd 400 pull ONLY
1:00 rest - put fins on
With fins:
12 x 50 @ 1:00 - swim 1-3 free, desc to all out FAST, then #4 is kick FAST
Warmdown an easy 200 = 3200 scy. Do a great job with your HW this weekend. Have a great day!
Thursday, April 3, 2008
Thursday, April 3, 2008
DISTANCE - written for scy
600 swim freestyle
1:00 rest
4 sets of:
1 x 75 SLOW catch-up freestyle
:15 rest
1 x 75 fist free br 3
:15 rest
2 x 50 swim free br 3 @ 1:00 - 25 dps (count strokes) 25 FAST, at same stroke count
1 x 50 easy choice skulling
:30 rest between sets.
4 sets of:
2 x 50 swim free br 3 @ :55
2 x 50 swim/kick choice by 25's @ :55
1 x 75 kick FAST for time @ 1:30
200 easy pull br 3/5 by 50's, then 100 easy loosen = 3200 scy. Do an outstanding job on your HW tonight and drink lots of water, get as much sleep as posssible tonight. Have a great day!
DISTANCE - written for scy
600 swim freestyle
1:00 rest
4 sets of:
1 x 75 SLOW catch-up freestyle
:15 rest
1 x 75 fist free br 3
:15 rest
2 x 50 swim free br 3 @ 1:00 - 25 dps (count strokes) 25 FAST, at same stroke count
1 x 50 easy choice skulling
:30 rest between sets.
4 sets of:
2 x 50 swim free br 3 @ :55
2 x 50 swim/kick choice by 25's @ :55
1 x 75 kick FAST for time @ 1:30
200 easy pull br 3/5 by 50's, then 100 easy loosen = 3200 scy. Do an outstanding job on your HW tonight and drink lots of water, get as much sleep as posssible tonight. Have a great day!
Wednesday, April 2, 2008
Wednesday, April 2, 2008
DISTANCE - written for scy
600 swim freestyle
1:00 rest
600 - 50 SLOW catch-up freestyle drill, 50 choice skull, 50 kick on back or side
1:00 rest
4 sets of:
3 x 50 drill/swim freestyle by 25's @ 1:00
1 x 150 swim freestyle br 3/5/7 by 50's - head at 45 degrees, steady kick, roll hips & finish stroke
6 x 25 @ :40
1- LUNGBUSTER; 2- kick FAST on back; 3- swim PERFECT - count strokes
No rest between sets.
Warmdown with an easy 200 = 3200 scy. Do an outstanding job with your HW tonight and think about your long course goals for this summer. Have a great day!
DISTANCE - written for scy
600 swim freestyle
1:00 rest
600 - 50 SLOW catch-up freestyle drill, 50 choice skull, 50 kick on back or side
1:00 rest
4 sets of:
3 x 50 drill/swim freestyle by 25's @ 1:00
1 x 150 swim freestyle br 3/5/7 by 50's - head at 45 degrees, steady kick, roll hips & finish stroke
6 x 25 @ :40
1- LUNGBUSTER; 2- kick FAST on back; 3- swim PERFECT - count strokes
No rest between sets.
Warmdown with an easy 200 = 3200 scy. Do an outstanding job with your HW tonight and think about your long course goals for this summer. Have a great day!
Tuesday, April 1, 2008
Tuesday, April 1, 2008
DISTANCE - written for scy
600 swim freestyle
1:00 rest
18 x 50
2- SLOW catch-up freestyle, steady kick, head at 45 degrees @ 1:00
2- swim free/kick choice - keep head at 45 degrees @ 1:00
2- swim free/NO FREE by 25's - @ :55
1:00 rest after #18
2 sets of:
8 x 25 kick choice FAST @ :40 - keep track of average time
1 x 400 pull free br 3/5/3/7 by 50's - keep head at 45 degrees, roll hips & finish stroke
:30 rest between sets.
After 2nd set, finish up with:
8 x 25 kick choice FAST @ :30 - can you be faster than average on 1st 2 sets?
Warmdown with an easy 200 easy = 3100 scy. Do an excellent job on your HW and get excited for the rest of the week. Have a great day!
DISTANCE - written for scy
600 swim freestyle
1:00 rest
18 x 50
2- SLOW catch-up freestyle, steady kick, head at 45 degrees @ 1:00
2- swim free/kick choice - keep head at 45 degrees @ 1:00
2- swim free/NO FREE by 25's - @ :55
1:00 rest after #18
2 sets of:
8 x 25 kick choice FAST @ :40 - keep track of average time
1 x 400 pull free br 3/5/3/7 by 50's - keep head at 45 degrees, roll hips & finish stroke
:30 rest between sets.
After 2nd set, finish up with:
8 x 25 kick choice FAST @ :30 - can you be faster than average on 1st 2 sets?
Warmdown with an easy 200 easy = 3100 scy. Do an excellent job on your HW and get excited for the rest of the week. Have a great day!
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