Friday, May 30, 2008
DISTANCE - written for scm
OUTSTANDING JOB YESTERDAY! 51 is a great place to start with a set like that - we'll see what you can do this time next year...
Something a little more moderate today...
600 swim freestyle
400 reverse IM - each 100 is swim/drill by 50's
200 easy choice skulling
1:00 rest
800 - 100 swim/drill by 50's, then 100 kick - choice/breast kick on back by 50's
:30 rest
12 x 100 @ :10 rest - odds are drill - 50 1/2 ra 1/2 la back, 50 2 kicks 1 pull breast; evens are swim 25 back - good tempo to stroke, light legs, 50 neg split breast, then 25 back again, faster than 1st 25
800 - odd 100's are swim back - 50 moderate, 50 faster tempo with arms, then even 100's are pull free br 3/7 by 50's
:30 rest
18 x 50 as follows:
2- swim free br 3 @ :55
2- swim free/choice fly or breast @ :55
2- swim negative split back @ :55
1:00 rest
4 sets of:
4 rounds of: 1 minute kicking FAST on your back against the wall, then...
1 x 25 swim FAST breaststroke
:30 rest between rounds of the kick on wall/swim 25 breast; after #4:
1 x 100 swim/kick FAST for time - the swim is breaststroke, the kick is free w/board
1:00 rest between the sets of 4
With fins, finish up with:
24 x 25 in sets of 6:
2- kick FAST, 1 LUNGBUSTER @ :40 for 6;
2- kick FAST, 1 LUNGBUSTER @ :30 for 6;
2- kick FAST, 1 LUNGBUSTER @ :40 for 6;
2- kick FAST, 1 LUNGBUSTER @ :25 for 6.
200 easy loosen = 6500 scm. Do a great job with your HW this weekend. Sunday will be here at the RAC. Have a great day!
Friday, May 30, 2008
Thursday, May 29, 2008
Thursday, May 29, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is 50 off-side free drill, 50 choice drill reverse IM order
200 - choice easy skulling
1:00 rest
BIG DAY TODAY - warm up thoroughly, concentrating on technique & loosening up your legs
2 sets of:
3 x 75 @ 1:20 - 50 fist free br 3, 25 breast kick on back
1 x 125 swim free br 3, except middle 25 is fly kick on side - negative split each 50 free
:30 rest between sets.
4 x 50 swim free br 3 @ :55 - evens are negative split
1 x 250 swim 150 free br 3, 100 IM
:30 rest
1 x 250 - 200 IM, each 50 is drill/swim, then 50 kick ez/FAST by 25's, @ :20 rest
4 x 50 swim free/choice NO FREE by 25's @ :55
8 x 25 @ :35 - odds are build to FAST finish; evens are 1/2 FAST 1/2 drill PERFECT
1:00 rest
CHALLENGE SET: 100's swim free br 3 @ 1:20
How many can you go?
I'll keep track in sets of 5 - do a good job with your stroke & turns....
When you have gone all the 100's you can, get your HR immediately & OML.
Warmdown with an easy 200 before you get out. Do an outstanding 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
400 reverse IM - each 100 is 50 off-side free drill, 50 choice drill reverse IM order
200 - choice easy skulling
1:00 rest
BIG DAY TODAY - warm up thoroughly, concentrating on technique & loosening up your legs
2 sets of:
3 x 75 @ 1:20 - 50 fist free br 3, 25 breast kick on back
1 x 125 swim free br 3, except middle 25 is fly kick on side - negative split each 50 free
:30 rest between sets.
4 x 50 swim free br 3 @ :55 - evens are negative split
1 x 250 swim 150 free br 3, 100 IM
:30 rest
1 x 250 - 200 IM, each 50 is drill/swim, then 50 kick ez/FAST by 25's, @ :20 rest
4 x 50 swim free/choice NO FREE by 25's @ :55
8 x 25 @ :35 - odds are build to FAST finish; evens are 1/2 FAST 1/2 drill PERFECT
1:00 rest
CHALLENGE SET: 100's swim free br 3 @ 1:20
How many can you go?
I'll keep track in sets of 5 - do a good job with your stroke & turns....
When you have gone all the 100's you can, get your HR immediately & OML.
Warmdown with an easy 200 before you get out. Do an outstanding job on your HW tonight and get excited for the last workout of the week tomorrow. Have a great day!
Wednesday, May 28, 2008
Wednesday, May 28, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is 50 drill, 50 kick
200 choice easy skulling
1:00 rest
All one set, look ahead when you can and know what's next...
4 x 75 - 50 2 kicks 1 pull breaststroke, 25 fly kick on side, @ 1:20
4 x 50 @ 1:00 - 25 fist free br 3, 25 breaststroke pull w/free kick
3 x 50 swim moderate free br 3 @ :50
3 x 50 swim free/breast by 25's @ :55
1 x 300 - 25 ra backstroke, 25 la backstroke, 25 swim backstroke build to FAST turn
:20 rest
1 x 300 - 25 breakout at 1/2 way, then spin drill to flags, 50 swim neg split back
:20 rest
3 x 50 swim moderate free br 3 @ :50
3 x 50 swim free/back by 25's @ :50
3 x 100 - 50 off-side breathing free (25 breathe right/pull left, then 25 breathe left/pull right), 50 breast pull w/dolphin kick @ :10 rest
6 x 50 @ :10 rest - 25 BIG-PUSH fly drill w/underwater recovery, 25 kick breast on back
4 x 200 swim @ :15 rest - 100 swim free br 3, 100 swim IM
3 x 50 swim moderate free br 3 @ :50
3 x 50 swim free/IM order by 25's @ :55
7 x 100 swim free br 3 @ 1:35 - good legs off of turns & on breakouts
1 x 700 pull free br 3 - odd 100's br 3, even 100's br 7
1:00 rest - get HR immediately & OML
With fins:
6 x 75 breast pull w/dolphin kick - good press & lunge back to the front - @ 1:20
6 x 75 50 kick on back - concentrate on rolling hips to generate your kick, 25 choice backstroke drill @ 1:20
6 x 50 swim breast/back @ 1:00 - steady tempo on breaststroke, then breakout FAST on backstroke
200 easy loosen = 7400 scm
Do an excellent job on your HW tonight and get excited for tomorrow's set of 100's (remember, it was your idea). Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is 50 drill, 50 kick
200 choice easy skulling
1:00 rest
All one set, look ahead when you can and know what's next...
4 x 75 - 50 2 kicks 1 pull breaststroke, 25 fly kick on side, @ 1:20
4 x 50 @ 1:00 - 25 fist free br 3, 25 breaststroke pull w/free kick
3 x 50 swim moderate free br 3 @ :50
3 x 50 swim free/breast by 25's @ :55
1 x 300 - 25 ra backstroke, 25 la backstroke, 25 swim backstroke build to FAST turn
:20 rest
1 x 300 - 25 breakout at 1/2 way, then spin drill to flags, 50 swim neg split back
:20 rest
3 x 50 swim moderate free br 3 @ :50
3 x 50 swim free/back by 25's @ :50
3 x 100 - 50 off-side breathing free (25 breathe right/pull left, then 25 breathe left/pull right), 50 breast pull w/dolphin kick @ :10 rest
6 x 50 @ :10 rest - 25 BIG-PUSH fly drill w/underwater recovery, 25 kick breast on back
4 x 200 swim @ :15 rest - 100 swim free br 3, 100 swim IM
3 x 50 swim moderate free br 3 @ :50
3 x 50 swim free/IM order by 25's @ :55
7 x 100 swim free br 3 @ 1:35 - good legs off of turns & on breakouts
1 x 700 pull free br 3 - odd 100's br 3, even 100's br 7
1:00 rest - get HR immediately & OML
With fins:
6 x 75 breast pull w/dolphin kick - good press & lunge back to the front - @ 1:20
6 x 75 50 kick on back - concentrate on rolling hips to generate your kick, 25 choice backstroke drill @ 1:20
6 x 50 swim breast/back @ 1:00 - steady tempo on breaststroke, then breakout FAST on backstroke
200 easy loosen = 7400 scm
Do an excellent job on your HW tonight and get excited for tomorrow's set of 100's (remember, it was your idea). Have a great day!
Tuesday, May 27, 2008
Tuesday, May 27, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 choice asy skulling
1:00 rest
3 sets of:
300 - 50 fist free br 3, 25 fly kick on side
:20 rest
200 - 50 choice back drill, 50 2 fly/2 breast drill
:20 rest
100 swim IM - desc 1-3
:20 rest between sets
6 sets of:
3 x 50 swim/kick by 25's @ :55
1 x 75 kick FAST for time @ 1:40
In the 2nd set, go 2 x 75 kick FAST, then in the 3rd, go 3 x 75 kick...up to 6 x 75 kick FAST in the 6th set.
After 6th set...
600 pull br 3/5/7/9 by 50's - buoy only
1:00 rest
400 kick FAST for time
600 easy loosen - 200 pull/200 drill/200 choice = 7075 scm
Do an excellent job with your schoolwork today, drink plenty of water and eat well. Tomorrow right here at 10:20 a.m. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 choice asy skulling
1:00 rest
3 sets of:
300 - 50 fist free br 3, 25 fly kick on side
:20 rest
200 - 50 choice back drill, 50 2 fly/2 breast drill
:20 rest
100 swim IM - desc 1-3
:20 rest between sets
6 sets of:
3 x 50 swim/kick by 25's @ :55
1 x 75 kick FAST for time @ 1:40
In the 2nd set, go 2 x 75 kick FAST, then in the 3rd, go 3 x 75 kick...up to 6 x 75 kick FAST in the 6th set.
After 6th set...
600 pull br 3/5/7/9 by 50's - buoy only
1:00 rest
400 kick FAST for time
600 easy loosen - 200 pull/200 drill/200 choice = 7075 scm
Do an excellent job with your schoolwork today, drink plenty of water and eat well. Tomorrow right here at 10:20 a.m. Have a great day!
Monday, May 26, 2008
Monday, May 26, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 choice easy skulling
1:00 rest
12 x 50 @ :55 - 2 freestyle br 3/5 by 25's w/6 beat kick on 2nd 25; 2 swim IM order by 25's
300 swim freestyle br 3 @ 4:15
1 x 100 @ 1:40 - 50 swim, 50 kick
300 swim freestyle br 3 @ 4:00
1 x 100 @ 1:40 - 50 swim, 50 kick
1 x 100 @ 1:35 - 50 swim, 50 kick
300 swim freestyle br 3 @ 4:00
1 x 100 @ 1:40 - 50 swim, 50 kick
1 x 100 @ 1:30 - 50 swim, 50 kick
300 swim freestyle br 3 @ 4:00
1 x 100 @ 1:40 - 50 swim, 50 kick
1 x 100 @ 1:25 - 50 swim, 50 kick
1 x 300 swim freestyle br 3 @ 4:00
1 x 100 @ 1:40 - 50 swim, 50 kick
1 x 100 @ 1:20 - 50 swim, 50 kick
1:00 rest - get HR immediately & OML
1 x 800 pull free br 3/5/7/9 by 50's - 1st 400 w/paddles, 2nd 400 w/out paddles
1:00 rest
With fins, finish up with 6 sets of:
2 x 50 choice drill PERFECT @ 1:00
3 x 50 swim descend 1-3 to something juicy @ 1:10
2 x 25 LUNGBUSTER @ :45
No rest between sets. Go 3 sets free & 3 sets fly.
Warmdown an easy 200 = 7000 scm. Enjoy the rest of the day off and get excited for the rest of the week - try to get ahead on your HW today. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 choice easy skulling
1:00 rest
12 x 50 @ :55 - 2 freestyle br 3/5 by 25's w/6 beat kick on 2nd 25; 2 swim IM order by 25's
300 swim freestyle br 3 @ 4:15
1 x 100 @ 1:40 - 50 swim, 50 kick
300 swim freestyle br 3 @ 4:00
1 x 100 @ 1:40 - 50 swim, 50 kick
1 x 100 @ 1:35 - 50 swim, 50 kick
300 swim freestyle br 3 @ 4:00
1 x 100 @ 1:40 - 50 swim, 50 kick
1 x 100 @ 1:30 - 50 swim, 50 kick
300 swim freestyle br 3 @ 4:00
1 x 100 @ 1:40 - 50 swim, 50 kick
1 x 100 @ 1:25 - 50 swim, 50 kick
1 x 300 swim freestyle br 3 @ 4:00
1 x 100 @ 1:40 - 50 swim, 50 kick
1 x 100 @ 1:20 - 50 swim, 50 kick
1:00 rest - get HR immediately & OML
1 x 800 pull free br 3/5/7/9 by 50's - 1st 400 w/paddles, 2nd 400 w/out paddles
1:00 rest
With fins, finish up with 6 sets of:
2 x 50 choice drill PERFECT @ 1:00
3 x 50 swim descend 1-3 to something juicy @ 1:10
2 x 25 LUNGBUSTER @ :45
No rest between sets. Go 3 sets free & 3 sets fly.
Warmdown an easy 200 = 7000 scm. Enjoy the rest of the day off and get excited for the rest of the week - try to get ahead on your HW today. Have a great day!
Sunday, May 25, 2008
Sunday, May 25, 2008
DISTANCE - written for lcm
600 swim freestyle
400 reverse IM - 50 1/2 drill 1/2 swim, then 50 1/2 drill/1/2 kick
12 x 50
2- swim free br 3 build kick to 6 beat kick at 35 meters; 2 kick desc 1-2 @ 1:10
1:00 rest
3 sets of:
3 x 150 swim free br 3 @ 2:30 desc 1-3 to what you can
400 swim negative split free br 3 - big giddyup on 2nd 200
:30 rest
3 x 150 swim free br 3 @ 2:15 - 100 cruise free, 50 w/6 beat kick
400 swim negative split free br 3 - BIGGER negative split on 2nd 200
1:00 rest - get HR immediately & OML
With fins, fininsh up with:
16 x 50 @ 1:00
2- kick FAST choice; 2- 1/2 LUNGBUSTER, 1/2 sprint choice
Warmdown 200 easy = 7700 lcm. Big kicking tomorrow - at 8 am at the RAC (holiday schedule, so we need to be done earlier). Have a great day!
DISTANCE - written for lcm
600 swim freestyle
400 reverse IM - 50 1/2 drill 1/2 swim, then 50 1/2 drill/1/2 kick
12 x 50
2- swim free br 3 build kick to 6 beat kick at 35 meters; 2 kick desc 1-2 @ 1:10
1:00 rest
3 sets of:
3 x 150 swim free br 3 @ 2:30 desc 1-3 to what you can
400 swim negative split free br 3 - big giddyup on 2nd 200
:30 rest
3 x 150 swim free br 3 @ 2:15 - 100 cruise free, 50 w/6 beat kick
400 swim negative split free br 3 - BIGGER negative split on 2nd 200
1:00 rest - get HR immediately & OML
With fins, fininsh up with:
16 x 50 @ 1:00
2- kick FAST choice; 2- 1/2 LUNGBUSTER, 1/2 sprint choice
Warmdown 200 easy = 7700 lcm. Big kicking tomorrow - at 8 am at the RAC (holiday schedule, so we need to be done earlier). Have a great day!
Friday, May 23, 2008
Friday, May 23, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ :15 rest
odds- 50 fist free br 3, 50 choice drill NO FREE
evens - 50 off-side free drill (25 breathe right-pull left, then 25 breathe left-pull right), 50 choice drill/swim by 25's NO FREE
2 sets of:
2 x 375 @ 5:15 - 75 free br 3 w/steady kick, 50 free w/BIG 6 beat kick
1 x 1200 swim free br 3, desc the 400's 1-3 to something juicy
Get HR immediately & OML
1:00 rest between sets.
Finish up with 8 sets of:
3 x 25 kick FAST @ :45 if under :20, @ :40 if over :20, add fastest 2 x 25's
1 x 25 easy choice @ :45
1 x 50 kick FAST @ 1:15 - try to be within :02 of 2 x 25's add-up
1 x 25 LUNGBUSTER@ 1:15
No rest between sets.
Warmdown an easy 200 = 7600 scm. Enjoy the day off tomorrow and do an excellent job this weekend on your HW. Be ready for Sunday's LCM up at UM. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ :15 rest
odds- 50 fist free br 3, 50 choice drill NO FREE
evens - 50 off-side free drill (25 breathe right-pull left, then 25 breathe left-pull right), 50 choice drill/swim by 25's NO FREE
2 sets of:
2 x 375 @ 5:15 - 75 free br 3 w/steady kick, 50 free w/BIG 6 beat kick
1 x 1200 swim free br 3, desc the 400's 1-3 to something juicy
Get HR immediately & OML
1:00 rest between sets.
Finish up with 8 sets of:
3 x 25 kick FAST @ :45 if under :20, @ :40 if over :20, add fastest 2 x 25's
1 x 25 easy choice @ :45
1 x 50 kick FAST @ 1:15 - try to be within :02 of 2 x 25's add-up
1 x 25 LUNGBUSTER@ 1:15
No rest between sets.
Warmdown an easy 200 = 7600 scm. Enjoy the day off tomorrow and do an excellent job this weekend on your HW. Be ready for Sunday's LCM up at UM. Have a great day!
Thursday, May 22, 2008
Thursday, May 22, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is 50 drill, 50 kick
200 easy choice skulling
1:00 rest
8 x 50 @ 1:00 drill/swim by 25's backstroke
4 x 75 swim back/choice/back by 25's @ 1:15
4 sets of:
2 x 250 swim free br 3 - except 3rd 50 is breathing every 5 @ 3:30
1 x 200 swim free br 3 - except 3rd 50 is kick w/board @ 3:00
4 x 50 swim free/back by 25's @ :50 (odd sets), and swim neg split back @ :50 (even sets)
No rest between sets. Get HR immediately after 4th set & again OML
Finish up with, 4 sets of:
3 x 100 swim IM @ 1:40
6 x 25 kick w/board - go @ :40 - hold under :20 (or else go @ :35)
No rest between sets.
200 easy warmdown = 7500scm. Do an excellent job on your HW tonight & get ready for BIG kicking tomorrow. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is 50 drill, 50 kick
200 easy choice skulling
1:00 rest
8 x 50 @ 1:00 drill/swim by 25's backstroke
4 x 75 swim back/choice/back by 25's @ 1:15
4 sets of:
2 x 250 swim free br 3 - except 3rd 50 is breathing every 5 @ 3:30
1 x 200 swim free br 3 - except 3rd 50 is kick w/board @ 3:00
4 x 50 swim free/back by 25's @ :50 (odd sets), and swim neg split back @ :50 (even sets)
No rest between sets. Get HR immediately after 4th set & again OML
Finish up with, 4 sets of:
3 x 100 swim IM @ 1:40
6 x 25 kick w/board - go @ :40 - hold under :20 (or else go @ :35)
No rest between sets.
200 easy warmdown = 7500scm. Do an excellent job on your HW tonight & get ready for BIG kicking tomorrow. Have a great day!
Wednesday, May 21, 2008
Wednesday, May 21, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - 50 drill, 50 kick choice
200 choice easy skulling
1:00 rest
6 x 300 @ :20 rest
odds - 50 choice backstroke drill, 75 swim backstroke, 25 fly kick on side
evens - 75 swim free br 3/5/3 by 25's, 25 breast kick on back
1:00 rest after #6
4 sets of:
2 x 150 swim free br 3 @ 2:15
1 x 100 swim free br 3 @ 1:20
2 x 100 swim free br 3 @ 1:30
1 x 150 swim free br 3 @ 2:00
No rest between sets.
After 4th set, get HR immediately, then again one minute later (OML)
8 x 50 fly @ 1:00
2- choice drill; 2- swim 25 build to FAST, then 25 drill
With fins:
20 x 50 @ 1:00 - 3 swim FAST, 1 choice drill
Get HR after the 3rd FAST 50 in each set.
200 easy loosen = 7600 scm. Do an outstanding job on your HW tonight and get excited for the Des Moines meet. Tomorrow - kick/swims. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - 50 drill, 50 kick choice
200 choice easy skulling
1:00 rest
6 x 300 @ :20 rest
odds - 50 choice backstroke drill, 75 swim backstroke, 25 fly kick on side
evens - 75 swim free br 3/5/3 by 25's, 25 breast kick on back
1:00 rest after #6
4 sets of:
2 x 150 swim free br 3 @ 2:15
1 x 100 swim free br 3 @ 1:20
2 x 100 swim free br 3 @ 1:30
1 x 150 swim free br 3 @ 2:00
No rest between sets.
After 4th set, get HR immediately, then again one minute later (OML)
8 x 50 fly @ 1:00
2- choice drill; 2- swim 25 build to FAST, then 25 drill
With fins:
20 x 50 @ 1:00 - 3 swim FAST, 1 choice drill
Get HR after the 3rd FAST 50 in each set.
200 easy loosen = 7600 scm. Do an outstanding job on your HW tonight and get excited for the Des Moines meet. Tomorrow - kick/swims. Have a great day!
Tuesday, May 20, 2008
Tuesday, May 20, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - 50 drill, 50 kick
200 choice easy skulling
1:00 rest
12 x 50 swim @ :55
2- free br 3 w/6 beat kick on 2nd 25;
2- free/breast;
then 2 more free, then 2 free/back;
finish with 2 free, then 2 free/fly
6 x 50 kick on back @ :55
1 minute rest
1 x 1600 swim as follows:
400 swim free br 3 negative split
400 IM swim cruise w/steady kick
400 swim IM - little faster, with bigger kick
400 swim free br 3 negative split
Get HR immediately after finishing, then one minute later.
6 x 100 pull free br 3/7 by 50's @ 1:35
1:00 rest
16 x 100 in sets of 4 as follows:
2- swim/kick by 50's @ 1:30
2- kick FAST @ 2:00
4 x 50 easy choice @ 1:00
400 kick FAST for time
Get HR immediately after finishing & again one minute later
Finish up with 2 sets of:
2 x 75 swim back/free/back by 25's @ 1:15
6 x 50 swim free br 3 - 2 @ :50 negative split, 1 @ :40
No rest between sets.
200 easy loosen = 7400 scm. Do an excellent job on your HW tonight and get excited for the rest of the week - remember, long course workout up at UM on Sunday at noon. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - 50 drill, 50 kick
200 choice easy skulling
1:00 rest
12 x 50 swim @ :55
2- free br 3 w/6 beat kick on 2nd 25;
2- free/breast;
then 2 more free, then 2 free/back;
finish with 2 free, then 2 free/fly
6 x 50 kick on back @ :55
1 minute rest
1 x 1600 swim as follows:
400 swim free br 3 negative split
400 IM swim cruise w/steady kick
400 swim IM - little faster, with bigger kick
400 swim free br 3 negative split
Get HR immediately after finishing, then one minute later.
6 x 100 pull free br 3/7 by 50's @ 1:35
1:00 rest
16 x 100 in sets of 4 as follows:
2- swim/kick by 50's @ 1:30
2- kick FAST @ 2:00
4 x 50 easy choice @ 1:00
400 kick FAST for time
Get HR immediately after finishing & again one minute later
Finish up with 2 sets of:
2 x 75 swim back/free/back by 25's @ 1:15
6 x 50 swim free br 3 - 2 @ :50 negative split, 1 @ :40
No rest between sets.
200 easy loosen = 7400 scm. Do an excellent job on your HW tonight and get excited for the rest of the week - remember, long course workout up at UM on Sunday at noon. Have a great day!
Monday, May 19, 2008
Monday, May 19, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/swim/kick choice/kick fly on side - by 25's
200 choice easy skulling
1:00 rest
8 x 50 @ 1:10 - 25 off-side breathing free drill (odds are breathe right, pull left; evens are breathe left, pull right; BREATHE EVERY STROKE), then 25 choice breaststroke drill - concnetrate on lunging back to the front on the recovery.
16 x 50 as follows:
2- swim breast/free br 3 by 25's @ :55
2- swim negative split free br 3 @ :45
1:00 rest
6 x 600 swim freestyle br 3 as follows:
1-3 @ 8:30 negative split
4-6 @ 9:00 descend 1-3 to what you can
1:00 rest
With fins:
6 x 75 breast pull w/dolphin kick - with paddles, descend the 25's 1-3, @1:20
Take off paddles
6 x 75 breast pull w/dolphin kick, descend the 25's 1-3, @ 1:20
1:00 rest - take off fins & finish up with:
9 x 50 swim breaststroke, descend 1-3 @ 1:10
Easy 200 loosen = 7550 scm.
Do an excellent job with your HW today and rest up for the week. BIG kicking tomorrow. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/swim/kick choice/kick fly on side - by 25's
200 choice easy skulling
1:00 rest
8 x 50 @ 1:10 - 25 off-side breathing free drill (odds are breathe right, pull left; evens are breathe left, pull right; BREATHE EVERY STROKE), then 25 choice breaststroke drill - concnetrate on lunging back to the front on the recovery.
16 x 50 as follows:
2- swim breast/free br 3 by 25's @ :55
2- swim negative split free br 3 @ :45
1:00 rest
6 x 600 swim freestyle br 3 as follows:
1-3 @ 8:30 negative split
4-6 @ 9:00 descend 1-3 to what you can
1:00 rest
With fins:
6 x 75 breast pull w/dolphin kick - with paddles, descend the 25's 1-3, @1:20
Take off paddles
6 x 75 breast pull w/dolphin kick, descend the 25's 1-3, @ 1:20
1:00 rest - take off fins & finish up with:
9 x 50 swim breaststroke, descend 1-3 @ 1:10
Easy 200 loosen = 7550 scm.
Do an excellent job with your HW today and rest up for the week. BIG kicking tomorrow. Have a great day!
Saturday, May 17, 2008
Sunday, May 18, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM drill/drill/swim/kick by 25's
200 choice skulling
1:00 rest
2 sets of:
200 - 50 fist free br 3, 50 swim free br 3
:20 rest
300 - 50 off-side breathing drill (25 breathe right, pull w/left, 25 breathe left, pull w/right) - relax, don't rush the drill & breathe EVERY stroke, then 25 breast kick on back
:20 rest
8 x 50 swim freestyle br 3 @ :55 - nice & relaxed, rolling hips, steady kick & finish stroke
Get HR at the end of each set. 1:00 rest between sets.
Finish up with 3 sets of:
1 x 200 swim moderate freestyle - concentrate on rolling hips & finishing your stroke and GREAT turns
:20 rest
4 x 50 swim back/breast by 25's @ 1:00 (@ :55 in 2nd & 3rd sets if you'd like), not rushing, but concnetrating on your technique here!
200 easy loosen = 4400 scm. Do a great job with your HW tonight and get excited for the week ahead. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM drill/drill/swim/kick by 25's
200 choice skulling
1:00 rest
2 sets of:
200 - 50 fist free br 3, 50 swim free br 3
:20 rest
300 - 50 off-side breathing drill (25 breathe right, pull w/left, 25 breathe left, pull w/right) - relax, don't rush the drill & breathe EVERY stroke, then 25 breast kick on back
:20 rest
8 x 50 swim freestyle br 3 @ :55 - nice & relaxed, rolling hips, steady kick & finish stroke
Get HR at the end of each set. 1:00 rest between sets.
Finish up with 3 sets of:
1 x 200 swim moderate freestyle - concentrate on rolling hips & finishing your stroke and GREAT turns
:20 rest
4 x 50 swim back/breast by 25's @ 1:00 (@ :55 in 2nd & 3rd sets if you'd like), not rushing, but concnetrating on your technique here!
200 easy loosen = 4400 scm. Do a great job with your HW tonight and get excited for the week ahead. Have a great day!
Friday, May 16, 2008
Friday, May 16, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ 1:00 fist freestyle drill
4 x 50 off-side breathing drill - 25 r&l, then 25 l&r, @ 1:10 - steady kick, breathe every stroke!
3 sets of:
1 x 125 swim - 75 free br 3, 50 backstroke @ 1:50
2 x 75 swim free br @ 1:05 (2nd set @ 1:00; 3rd set @ :55)
1:00 rest after 3rd set
4 x 100 swim free br 3 @ 1:20
4 x 100 swim free br 3 at mile pace @ 1:30
1:00 rest - get HR
4 x 100 swim free br 3 @ 1:20
4 x 100 swim free br 3 @ 1000 pace @ 1:40
1:00 rest - get HR
4 x 100 swim free br 3 @ 1:20
4 x 100 swim free br 3 @ 500 pace @ 1:50
1:00 rest - get HR
600 pull free br 3/5/7/9 by 50's - middle 200 with paddles
1:00 rest
16 x 100 as follows:
1- kick FAST @ 2:00
3- swim/kick choice, NO FREE @ 1:40
then...
2 & 2, 3 & 1, then all four are kick FAST @ 2:00
200 easy loosen = 7250 scm.
Do an excellent job with your HW this weekend and get excited for next week. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ 1:00 fist freestyle drill
4 x 50 off-side breathing drill - 25 r&l, then 25 l&r, @ 1:10 - steady kick, breathe every stroke!
3 sets of:
1 x 125 swim - 75 free br 3, 50 backstroke @ 1:50
2 x 75 swim free br @ 1:05 (2nd set @ 1:00; 3rd set @ :55)
1:00 rest after 3rd set
4 x 100 swim free br 3 @ 1:20
4 x 100 swim free br 3 at mile pace @ 1:30
1:00 rest - get HR
4 x 100 swim free br 3 @ 1:20
4 x 100 swim free br 3 @ 1000 pace @ 1:40
1:00 rest - get HR
4 x 100 swim free br 3 @ 1:20
4 x 100 swim free br 3 @ 500 pace @ 1:50
1:00 rest - get HR
600 pull free br 3/5/7/9 by 50's - middle 200 with paddles
1:00 rest
16 x 100 as follows:
1- kick FAST @ 2:00
3- swim/kick choice, NO FREE @ 1:40
then...
2 & 2, 3 & 1, then all four are kick FAST @ 2:00
200 easy loosen = 7250 scm.
Do an excellent job with your HW this weekend and get excited for next week. Have a great day!
Thursday, May 15, 2008
Thursday, May 15, 2008
DISTANCE - written for scm
Some recovery after yesterday's Broken 200's.
600 swim freestyle
400 reverse IM - drill/drill/swim/kick by 25's
1:00 rest
8 x 50 @ 1:00 - 25 ra2 la2 freestyle, 25 SLOW catch-up free w/overkick - watch your head position here
6 x 75 @ 1:30 - 25 breast kick on back, 50 fist free br 3, feel the water on your forearms
4 x 100 @ 1:50 25 off-side breathing - breathe right pull left, 25 off-side breathing - breathe left pull right, 50 swim perfect freestyle
12 x 50 swim freestyle/backstroke by 25's @ :55
1:00 rest
3 sets of:
1 x 850 swim IM as follows:
25 each of fly, back, breast & free, then
25 fly, 50 each of back, breast & free, then
25 fly, 75 each of back, breast & free, then
25 fly, 100 each of back, breast & free
:30 rest
1 x 600 swim free br 3, descend the 100's 1-3 & 4-6 to something moderate.
1:00 rest between sets.
After 3rd set, go 200 easy loosen = 7400 scm.
Do an excellent job on your HW today and get excited for the Des Moines meet. You've picked some good goals for this summer - we'll see where you are after the next meet. Tomorrow - first bit of freestyle pacework and BIG kicking. Have a great day!
DISTANCE - written for scm
Some recovery after yesterday's Broken 200's.
600 swim freestyle
400 reverse IM - drill/drill/swim/kick by 25's
1:00 rest
8 x 50 @ 1:00 - 25 ra2 la2 freestyle, 25 SLOW catch-up free w/overkick - watch your head position here
6 x 75 @ 1:30 - 25 breast kick on back, 50 fist free br 3, feel the water on your forearms
4 x 100 @ 1:50 25 off-side breathing - breathe right pull left, 25 off-side breathing - breathe left pull right, 50 swim perfect freestyle
12 x 50 swim freestyle/backstroke by 25's @ :55
1:00 rest
3 sets of:
1 x 850 swim IM as follows:
25 each of fly, back, breast & free, then
25 fly, 50 each of back, breast & free, then
25 fly, 75 each of back, breast & free, then
25 fly, 100 each of back, breast & free
:30 rest
1 x 600 swim free br 3, descend the 100's 1-3 & 4-6 to something moderate.
1:00 rest between sets.
After 3rd set, go 200 easy loosen = 7400 scm.
Do an excellent job on your HW today and get excited for the Des Moines meet. You've picked some good goals for this summer - we'll see where you are after the next meet. Tomorrow - first bit of freestyle pacework and BIG kicking. Have a great day!
Wednesday, May 14, 2008
Wednesday, May 14, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - drill/drill/swim/kick by 25's
1:00 rest
6 x 50 swim/drill by 25's @ 1:00 backstroke
4 x 50 drill fly @ 1:00
6 x 125 @ 2:20 - 75 swim backstroke w/good tempo, 50 drill/swim by 25's fly
8 x 75 @ 1:10 swim as follows:
odds- 50 free br 3, 25 fly; evens- 50 backstroke, 25 fly
9 x 50 swim negative split free br 3/3/5 by 50's - 2 @ :45, 1 @ :40
1:00 rest
12 sets of:
1 x 100 swim free br 3 @ 1:20
2 x 50 swim FAST fly @ :50 - target :30 or better
1 x 50 drill choice fly @ 1:30
400 pull free br 3/5 by 50's after 6th set.
400 pull free br 3/5/7/9 by 50's after 12th set.
200 easy loosen = 7300 scm
Do a stellar job with your HW tonight and get excited for the next meet in IA. Tomorrow will be BIG kicking. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - drill/drill/swim/kick by 25's
1:00 rest
6 x 50 swim/drill by 25's @ 1:00 backstroke
4 x 50 drill fly @ 1:00
6 x 125 @ 2:20 - 75 swim backstroke w/good tempo, 50 drill/swim by 25's fly
8 x 75 @ 1:10 swim as follows:
odds- 50 free br 3, 25 fly; evens- 50 backstroke, 25 fly
9 x 50 swim negative split free br 3/3/5 by 50's - 2 @ :45, 1 @ :40
1:00 rest
12 sets of:
1 x 100 swim free br 3 @ 1:20
2 x 50 swim FAST fly @ :50 - target :30 or better
1 x 50 drill choice fly @ 1:30
400 pull free br 3/5 by 50's after 6th set.
400 pull free br 3/5/7/9 by 50's after 12th set.
200 easy loosen = 7300 scm
Do a stellar job with your HW tonight and get excited for the next meet in IA. Tomorrow will be BIG kicking. Have a great day!
Tuesday, May 13, 2008
Tuesday, May 13, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM drill/drill/swim/kick by 25's
1:00 rest
8 x 50 breaststroke drill @ 1:00
2- breast pull w/free kick; 2- 2 kicks 1 pull breast
8 x 50 backstroke drill @ 1:00
2- 6 kicks 1 stroke; 2- 1/2 ra 1/2 la
6 x 100 swim 50 backstroke, 50 breaststroke @ 1:50 - negative split each 50
600 pull freestyle br 3/5/7/9 by 50's - middle 200 w/paddles
1:00 rest
5 sets of - BIG SET HERE, concentrate on using your legs:
3 x 150 swim negative split freestyle br 3 @ 2:00
1 x 175 swim freestyle br 3 @ 2:00 - you'll have to hustle here!
3 x 25 kick FAST choice - all 3 the same - @ :50
1:00 rest after 2nd & 4th sets.
With fins, finish up with 4 sets of:
4 x 25 @ :40 - odds are kick FAST, evens are LUNGBUSTER
2 x 50 kick FAST @ :40
No rest between sets.
200 easy loosen = 7500 scm.
Do an excellent job with your HW tonight and get excited about your summer goals - looks like you're off to a good start. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM drill/drill/swim/kick by 25's
1:00 rest
8 x 50 breaststroke drill @ 1:00
2- breast pull w/free kick; 2- 2 kicks 1 pull breast
8 x 50 backstroke drill @ 1:00
2- 6 kicks 1 stroke; 2- 1/2 ra 1/2 la
6 x 100 swim 50 backstroke, 50 breaststroke @ 1:50 - negative split each 50
600 pull freestyle br 3/5/7/9 by 50's - middle 200 w/paddles
1:00 rest
5 sets of - BIG SET HERE, concentrate on using your legs:
3 x 150 swim negative split freestyle br 3 @ 2:00
1 x 175 swim freestyle br 3 @ 2:00 - you'll have to hustle here!
3 x 25 kick FAST choice - all 3 the same - @ :50
1:00 rest after 2nd & 4th sets.
With fins, finish up with 4 sets of:
4 x 25 @ :40 - odds are kick FAST, evens are LUNGBUSTER
2 x 50 kick FAST @ :40
No rest between sets.
200 easy loosen = 7500 scm.
Do an excellent job with your HW tonight and get excited about your summer goals - looks like you're off to a good start. Have a great day!
Friday, May 9, 2008
Friday, May 9, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM drill/drill/swim by 25's
1:00 rest
Sharp drilling, good legs off the wall - use your legs to generate power!
16 x 50
2- drill/kick by 25's @ 1:10
2- swim/drill by 25's @ 1:00
You can switch strokes after sets of 4.
1:00 rest after #16.
10 x 75 as follows:
Swim free br 3 with good legs off the turns @ 1:10, except:
swim IM order by 25's @ #3 & 7 @ 1:20; kick choice build to moderate @ #'s 4 &8 @ 1:30
1:00 rest
2 sets of:
300 pull free br 3/5 by 50's @ :30 rest
6 x 50 @ 1:05 - 25 swim dps, desc that # 1-3's, 25 drill
No rest between sets.
With fins, finish up with:
20 x 25 @ :45
1- 1/2 FAST 1/2 ez; 2- 1/2 ez 1/2 FAST; 3- all drill; 4- all FAST
200 easy loosen = 4450 scm. Do an excellent job on your HW tonight and get excited for the meet this weekend. Warmup starts on Saturday at noon, so plan accordingly. No workout on Monday. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM drill/drill/swim by 25's
1:00 rest
Sharp drilling, good legs off the wall - use your legs to generate power!
16 x 50
2- drill/kick by 25's @ 1:10
2- swim/drill by 25's @ 1:00
You can switch strokes after sets of 4.
1:00 rest after #16.
10 x 75 as follows:
Swim free br 3 with good legs off the turns @ 1:10, except:
swim IM order by 25's @ #3 & 7 @ 1:20; kick choice build to moderate @ #'s 4 &8 @ 1:30
1:00 rest
2 sets of:
300 pull free br 3/5 by 50's @ :30 rest
6 x 50 @ 1:05 - 25 swim dps, desc that # 1-3's, 25 drill
No rest between sets.
With fins, finish up with:
20 x 25 @ :45
1- 1/2 FAST 1/2 ez; 2- 1/2 ez 1/2 FAST; 3- all drill; 4- all FAST
200 easy loosen = 4450 scm. Do an excellent job on your HW tonight and get excited for the meet this weekend. Warmup starts on Saturday at noon, so plan accordingly. No workout on Monday. Have a great day!
Thursday, May 8, 2008
Thursday, May 8, 2008
DISTANCE - written for scm
REMEMBER - good legs off of every turn!
600 swim freestyle
400 reverse IM drill-drill-swim-kick by 25's
1:00 rest
4 x 75 @ 1:20 - 50 fist free br 3, 25 fly kick on side
4 x 75 @ 1:20 - 50 off-side breathing drill (25 pull w/ra, breathe left - 25 pull w/la, breathe right), 25 breaststroke kick on back
4 x 75 @ 1:20 - 25 SLOW catch-up free with overkick, 25 kick free head out, 25 SLOW catch-up free with overkick
6 x 50 @ :10 rest -25 choice back or breast drill, 25 easy skulling
1:00 rest
4 sets of:
2 x 300 swim negative split freestyle br 3/5/3 by 100's @ 4:00 - good legs off every turn!
3 x 100 50 swim, 50 kick choice - 2 @ 1:30, 1 @ 1:20 - you'll have to hustle here!
1:00 rest between sets. After 4th set, 1:00 rest then get right into:
12 x 75 @ 1:30 - 50 swim choice, 25 kick desc 1-3's to something smoking FAST
1:00 rest
With fins, finish up with 8 sets of:
2 x 25 drill perfect @ :40
1 x 50 @ :40 - 25 swim FAST, 25 LUNGBUSTER!
No rest between sets.
8th set = 7500 scm
Do an excellent job with your HW tonight and get excited for the meet this weekend. Tomorrow just 4500 scm. Have a great day!
DISTANCE - written for scm
REMEMBER - good legs off of every turn!
600 swim freestyle
400 reverse IM drill-drill-swim-kick by 25's
1:00 rest
4 x 75 @ 1:20 - 50 fist free br 3, 25 fly kick on side
4 x 75 @ 1:20 - 50 off-side breathing drill (25 pull w/ra, breathe left - 25 pull w/la, breathe right), 25 breaststroke kick on back
4 x 75 @ 1:20 - 25 SLOW catch-up free with overkick, 25 kick free head out, 25 SLOW catch-up free with overkick
6 x 50 @ :10 rest -25 choice back or breast drill, 25 easy skulling
1:00 rest
4 sets of:
2 x 300 swim negative split freestyle br 3/5/3 by 100's @ 4:00 - good legs off every turn!
3 x 100 50 swim, 50 kick choice - 2 @ 1:30, 1 @ 1:20 - you'll have to hustle here!
1:00 rest between sets. After 4th set, 1:00 rest then get right into:
12 x 75 @ 1:30 - 50 swim choice, 25 kick desc 1-3's to something smoking FAST
1:00 rest
With fins, finish up with 8 sets of:
2 x 25 drill perfect @ :40
1 x 50 @ :40 - 25 swim FAST, 25 LUNGBUSTER!
No rest between sets.
8th set = 7500 scm
Do an excellent job with your HW tonight and get excited for the meet this weekend. Tomorrow just 4500 scm. Have a great day!
Wednesday, May 7, 2008
Wednesday, May 7, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
1:00 rest
8 x 50 @ 1:00
2- fly pull with free kick/fly kick on side - by 25's
2- choice fly drill/swim fly - by 25's
8 x 75 @ 1:15
2- swim free/fly/free - by 25's
2- 50 swim choice, 25 kick choice
6 x 150 swim as follows:
2- swim negative split free br 3/5/3 by 25's @ 2:00
1- swim 75 free br 3, 75 IM (fly/back/breast by 25's) @ 2:15
200 easy choice skulling
1:00 rest
6 sets of:
1 x 100 swim free br 3 @ 1:15
2 x 50 swim fly FAST (1 set @ 1:00; 1 set @ :55; 1 set @ :50 - 2 times through)
1 x 50 choice fly drill
1:00 rest between sets.
After 6th set - 400 easy pull br 3/7 by 50's with buoy only
1:00 rest
4 sets of:
4 x 50 kick @ :55 - with board!
200 kick negative split on back @ 3:30
Finish up with:
16 x 50
2- swim negative split free br 3 @ :45
2- swim free/fly by 25's @ :45
2 - swim free negative split free br 3 @ :45
2- swim/kick by 25's @ :45
Warmdown an easy 200 = 7600 scm. Do a good job with your HW & have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
1:00 rest
8 x 50 @ 1:00
2- fly pull with free kick/fly kick on side - by 25's
2- choice fly drill/swim fly - by 25's
8 x 75 @ 1:15
2- swim free/fly/free - by 25's
2- 50 swim choice, 25 kick choice
6 x 150 swim as follows:
2- swim negative split free br 3/5/3 by 25's @ 2:00
1- swim 75 free br 3, 75 IM (fly/back/breast by 25's) @ 2:15
200 easy choice skulling
1:00 rest
6 sets of:
1 x 100 swim free br 3 @ 1:15
2 x 50 swim fly FAST (1 set @ 1:00; 1 set @ :55; 1 set @ :50 - 2 times through)
1 x 50 choice fly drill
1:00 rest between sets.
After 6th set - 400 easy pull br 3/7 by 50's with buoy only
1:00 rest
4 sets of:
4 x 50 kick @ :55 - with board!
200 kick negative split on back @ 3:30
Finish up with:
16 x 50
2- swim negative split free br 3 @ :45
2- swim free/fly by 25's @ :45
2 - swim free negative split free br 3 @ :45
2- swim/kick by 25's @ :45
Warmdown an easy 200 = 7600 scm. Do a good job with your HW & have a great day!
Tuesday, May 6, 2008
Tuesday, May 6, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM 50 drill 50 kick for each 100
1:00 rest
12 x 50 @ :55 choice swim, except every 3rd is swim/kick by 25's, kick is on your stomach, head out
6 x 400 swim negative split freestyle br 3 @ 5:30 - 1st 200 is cruise, about 80% (2:40-ish), then 2nd half is with STRONG legs, at about 90% (under 2:25) - get HR after each 400
1:00 rest
6 sets of:
4 x 1/2 pool sprints @ :30
1 x 50 kick FAST on your stomach w/head out @ 1:00
4 x 1/2 pool sprints @ :30
2 x 25 swim FAST - same stroke as 1/2 pool sprints - @ :45
200 IM drill/swim by 25's
:30 rest between sets.
After 6th set, get HR then continue into...
1 x 800 pull - 400 w/paddles, 400 without - br 3/5/7/9 by 100's
200 easy loosen = 7400 scm
Do an outstanding job on your HW tonight and get excited for the meet this weekend. have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM 50 drill 50 kick for each 100
1:00 rest
12 x 50 @ :55 choice swim, except every 3rd is swim/kick by 25's, kick is on your stomach, head out
6 x 400 swim negative split freestyle br 3 @ 5:30 - 1st 200 is cruise, about 80% (2:40-ish), then 2nd half is with STRONG legs, at about 90% (under 2:25) - get HR after each 400
1:00 rest
6 sets of:
4 x 1/2 pool sprints @ :30
1 x 50 kick FAST on your stomach w/head out @ 1:00
4 x 1/2 pool sprints @ :30
2 x 25 swim FAST - same stroke as 1/2 pool sprints - @ :45
200 IM drill/swim by 25's
:30 rest between sets.
After 6th set, get HR then continue into...
1 x 800 pull - 400 w/paddles, 400 without - br 3/5/7/9 by 100's
200 easy loosen = 7400 scm
Do an outstanding job on your HW tonight and get excited for the meet this weekend. have a great day!
Monday, May 5, 2008
Monday, May 5, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - 50 drill, 50 kick for each 100
1:00 rest
400 - 50 choice skull, 50 fly kick on side
:30 rest
300 - 50 2 kicks 1 pull breaststroke, 50 choice different skull
:30 rest
200 - 50 breast pull with freestyle kick, 50 choice kick on back
:30 rest
100 swim breaststroke - count strokes on 1st 25 & descend that number by 25's
1:00 rest
18 x 50 @ :55
1- swim free/breast by 25's; 1- swim negative split breast; 1- kick choice
1:00 rest
3 sets of:
3 x 200 swim free br 3, except 3rd 50 is swim breaststroke on #1&3, and kick on #2 - @ 3:00
1 x 600 swim freestyle choice:
negative split by 300's, 2nd 300 at 85-90%, br 3/5 by 300's;
descend the 3 x 200 to 85-90%, br 3/5/3 by 200's;
negative split EACH 300, even 150's @ 85-90%, br 3/5 by 150's;
Tell me which one you'd like to do; you can switch it up a bit if you'd like.
Finish up with:
12 x 75 @ 1:20 kick/swim/kick by 25's; every 4th 75 is LUNGBUSTER/swim/kick by 25's
Warmdown with an easy 200 = 7600 scm. Great job yesterday. Do a stellar job on your HW tonight and get excited for tomorrow's workout. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - 50 drill, 50 kick for each 100
1:00 rest
400 - 50 choice skull, 50 fly kick on side
:30 rest
300 - 50 2 kicks 1 pull breaststroke, 50 choice different skull
:30 rest
200 - 50 breast pull with freestyle kick, 50 choice kick on back
:30 rest
100 swim breaststroke - count strokes on 1st 25 & descend that number by 25's
1:00 rest
18 x 50 @ :55
1- swim free/breast by 25's; 1- swim negative split breast; 1- kick choice
1:00 rest
3 sets of:
3 x 200 swim free br 3, except 3rd 50 is swim breaststroke on #1&3, and kick on #2 - @ 3:00
1 x 600 swim freestyle choice:
negative split by 300's, 2nd 300 at 85-90%, br 3/5 by 300's;
descend the 3 x 200 to 85-90%, br 3/5/3 by 200's;
negative split EACH 300, even 150's @ 85-90%, br 3/5 by 150's;
Tell me which one you'd like to do; you can switch it up a bit if you'd like.
Finish up with:
12 x 75 @ 1:20 kick/swim/kick by 25's; every 4th 75 is LUNGBUSTER/swim/kick by 25's
Warmdown with an easy 200 = 7600 scm. Great job yesterday. Do a stellar job on your HW tonight and get excited for tomorrow's workout. Have a great day!
Friday, May 2, 2008
Friday, May 2, 2008
SPRINTERS - written for scy
600 swim freestyle
:30 rest
400 - 50 fist free br 3, 50 choice drill in main race stroke
:30 rest
200 - choice skulling - mix it up by 50's
1:00 rest
16 x 75 as follows:
2- swim free/main race stroke/free by 25's @ 1:00
2- kick @ 1:10
1:00 rest
3 x 5 minute swims @ 6:00, desc 1-3 to all out - 50 in main race stroke, 25 free; backstrokers go all backstroke. Keep track of your yardage and get HR after each swim.
1:00 rest
4 x 300 pull free w/paddles-buoys-bands br 3/5/7 by 50's - @ 3:40 or 4:00
1:00 rest
6 sets of:
3 x 50 kick choice - all 3 must be the same kick, but you can switch from set to set - @ :45
2 x 25 LUNGBUSTER @ :30
1:00 rest after the even sets.
200 easy loosen = approximately 6200 scy. Do an excellent job on your HW this weekend - don't wait until Sunday Night to get it all done! Have a great day!
SPRINTERS - written for scy
600 swim freestyle
:30 rest
400 - 50 fist free br 3, 50 choice drill in main race stroke
:30 rest
200 - choice skulling - mix it up by 50's
1:00 rest
16 x 75 as follows:
2- swim free/main race stroke/free by 25's @ 1:00
2- kick @ 1:10
1:00 rest
3 x 5 minute swims @ 6:00, desc 1-3 to all out - 50 in main race stroke, 25 free; backstrokers go all backstroke. Keep track of your yardage and get HR after each swim.
1:00 rest
4 x 300 pull free w/paddles-buoys-bands br 3/5/7 by 50's - @ 3:40 or 4:00
1:00 rest
6 sets of:
3 x 50 kick choice - all 3 must be the same kick, but you can switch from set to set - @ :45
2 x 25 LUNGBUSTER @ :30
1:00 rest after the even sets.
200 easy loosen = approximately 6200 scy. Do an excellent job on your HW this weekend - don't wait until Sunday Night to get it all done! Have a great day!
Friday, May 2, 2008
DISTANCE - written for scm
We have to be quick here today...no dillydallying between sets.
600 swim freestyle
400 reverse IM - drill/drill/swim/kick by 25's
1:00 rest - quickly put fins on
With fins:
8 x 75 @ 1:20 - 50 breast pull with dolphin kick, 25 fly kick on side
Take fins off, then continue right into:
4 sets of:
3 x 25 1/2 la 1/2 ra backstroke @ :40 - head flat, roll hips, small kick
2 x 75 @ 1:30 - 50 2 kicks 1 pull breast, 25 breast pull with free kick
3 x 50 swim back/breast by 25's @ :55 - @ :50 in 2nd set; @ :55 in 3rd set; @ :45 in 4th set
No rest between sets.
3 x 50 swim free/back by 25's @ :50
1 x 300 swim negative split free br 3 - really get your legs going on the 2nd 150! - @ 4:30
3 x 50 swim free/back by 25's @ :45
1 x 300 swim negative split freestyle br 3 - giddyup with your legs on the 2nd 150! - @ 4:30
3 x 50 swim backstroke @ :50
1 x 300 swim BIG negative split freestyle-use your legs, not your arms, on the 2nd 150! @ 4:30
3 x 50 swim backstroke @ :45 - focus on using your legs here!
1 x 300 swim BIG, fat, juicy negative split freestyle br 3 - empty the tank on the 2nd 150 here!
:30 rest
900 pull free br 3/7 by 100's - 300 pull w/paddles, buoy & bands, 300 with bouy only, 300 with paddles, buoy & bands again
1:00 rest
3 sets of:
4 x 75 @ 1:20- 50 swim IM order, 25 kick following IM order (I'll explain)
3 x 50 swim/kick by 25's @ 1:00 descend 1-3 to something juicy! - 1 set of each fly, back & breast
250 easy loosen = 7400 scm.
Do an outstanding job on your HW this weekend and get excited for LCM at UM on Sunday. Have a great day!
DISTANCE - written for scm
We have to be quick here today...no dillydallying between sets.
600 swim freestyle
400 reverse IM - drill/drill/swim/kick by 25's
1:00 rest - quickly put fins on
With fins:
8 x 75 @ 1:20 - 50 breast pull with dolphin kick, 25 fly kick on side
Take fins off, then continue right into:
4 sets of:
3 x 25 1/2 la 1/2 ra backstroke @ :40 - head flat, roll hips, small kick
2 x 75 @ 1:30 - 50 2 kicks 1 pull breast, 25 breast pull with free kick
3 x 50 swim back/breast by 25's @ :55 - @ :50 in 2nd set; @ :55 in 3rd set; @ :45 in 4th set
No rest between sets.
3 x 50 swim free/back by 25's @ :50
1 x 300 swim negative split free br 3 - really get your legs going on the 2nd 150! - @ 4:30
3 x 50 swim free/back by 25's @ :45
1 x 300 swim negative split freestyle br 3 - giddyup with your legs on the 2nd 150! - @ 4:30
3 x 50 swim backstroke @ :50
1 x 300 swim BIG negative split freestyle-use your legs, not your arms, on the 2nd 150! @ 4:30
3 x 50 swim backstroke @ :45 - focus on using your legs here!
1 x 300 swim BIG, fat, juicy negative split freestyle br 3 - empty the tank on the 2nd 150 here!
:30 rest
900 pull free br 3/7 by 100's - 300 pull w/paddles, buoy & bands, 300 with bouy only, 300 with paddles, buoy & bands again
1:00 rest
3 sets of:
4 x 75 @ 1:20- 50 swim IM order, 25 kick following IM order (I'll explain)
3 x 50 swim/kick by 25's @ 1:00 descend 1-3 to something juicy! - 1 set of each fly, back & breast
250 easy loosen = 7400 scm.
Do an outstanding job on your HW this weekend and get excited for LCM at UM on Sunday. Have a great day!
Thursday, May 1, 2008
Thursday, May 1, 2008
SPRINTERS - written for scy
Time to get to work - 11 weeks until Sectionals.
600 swim freestyle
1:00 rest
10 minute swim - 100 choice drill in main race stroke, 50 skulling
1:00 rest
10 minute swim - 50 skull, 50 swim, 50 kick FAST
1:00 rest
8 x 50 @ :50 - odds are negative split free br 3, evens are free/NO FREE by 25's
4 sets of:
3 x 75 swim free br 3 @ :55
2 x 50 kick @ :45
1 x 75 swim free br 3 @ :45
1 x 50 kick FAST for time
:30 rest between sets.
2 sets of:
12 x 25 @ :40 - 2 swim FAST in main race stroke, 1 LUNGBUSTER
1 x 200 swim free br 3 with BIG negative split @ 2:40
12 x 25 @ :30 - 2 kick FAST, 1 swim FAST in 4th best stroke
1 x 200 swim IM - each 50 is ez/FAST
1:00 rest between sets.
Finish up with 800 pull with paddles, buoys & bands, br 3/5/7/9 by 50's = approximately 6600.
Make sure you're on top of your schoolwork - skip the bbq's and prepare for your exams, instead. Have a great day!
SPRINTERS - written for scy
Time to get to work - 11 weeks until Sectionals.
600 swim freestyle
1:00 rest
10 minute swim - 100 choice drill in main race stroke, 50 skulling
1:00 rest
10 minute swim - 50 skull, 50 swim, 50 kick FAST
1:00 rest
8 x 50 @ :50 - odds are negative split free br 3, evens are free/NO FREE by 25's
4 sets of:
3 x 75 swim free br 3 @ :55
2 x 50 kick @ :45
1 x 75 swim free br 3 @ :45
1 x 50 kick FAST for time
:30 rest between sets.
2 sets of:
12 x 25 @ :40 - 2 swim FAST in main race stroke, 1 LUNGBUSTER
1 x 200 swim free br 3 with BIG negative split @ 2:40
12 x 25 @ :30 - 2 kick FAST, 1 swim FAST in 4th best stroke
1 x 200 swim IM - each 50 is ez/FAST
1:00 rest between sets.
Finish up with 800 pull with paddles, buoys & bands, br 3/5/7/9 by 50's = approximately 6600.
Make sure you're on top of your schoolwork - skip the bbq's and prepare for your exams, instead. Have a great day!
Thursday, May 1, 2008
DISTANCE - written for scm
Good job yesterday - concentrate on consistent head position & using your legs to generate power, not your arms.
600 swim freestyle
400 reverse IM - drill/drill/swim/kick by 25's
1:00 rest
18 x 75 as follows:
3- 50 drill, 25 swim, descend the swim 1-3 to smoking fast - all fly, @ 1:30
3- swim freestyle br 3 on #1, then br 5 @ #2, then br 7 @ #3, all @ 1:10
1:00 rest - put fins on
With fins, 3 sets of:
9 x 25 @ :40 - 1 drill, 1 swim FAST, 1 LUNGBUSTER
6 x 50 swim descend 1-3, 4-6 to FAST @ 1:00
No rest between sets.
6 x 400 swim negative split freestyle br 3 @ 5:40
21 x 50 kick - 2 @ :55, 1 @ :45
125 easy = 7600 scm. Do a great job on your HW and get excited for tomorrow. Have a great day!
DISTANCE - written for scm
Good job yesterday - concentrate on consistent head position & using your legs to generate power, not your arms.
600 swim freestyle
400 reverse IM - drill/drill/swim/kick by 25's
1:00 rest
18 x 75 as follows:
3- 50 drill, 25 swim, descend the swim 1-3 to smoking fast - all fly, @ 1:30
3- swim freestyle br 3 on #1, then br 5 @ #2, then br 7 @ #3, all @ 1:10
1:00 rest - put fins on
With fins, 3 sets of:
9 x 25 @ :40 - 1 drill, 1 swim FAST, 1 LUNGBUSTER
6 x 50 swim descend 1-3, 4-6 to FAST @ 1:00
No rest between sets.
6 x 400 swim negative split freestyle br 3 @ 5:40
21 x 50 kick - 2 @ :55, 1 @ :45
125 easy = 7600 scm. Do a great job on your HW and get excited for tomorrow. Have a great day!
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