Monday, June 30, 2008
CONGRATULATIONS to Jacob Davidson on getting another sectionals cut! Swimming unattached at the STAR Meet in St. Paul, MN, Jacob (13) ripped off a 9:11.44 in the 800M free, just under the 9:12.09 standard for the sectional meet in July. Jacob also swam a 2:18.85 in the 200M fly, which is only .36 off of the sectional cut. Jacob swam well throughout the meet, competing in the "Open" division, as opposed to the 13-14 age group, so he could race faster, older swimmers. Congratulations, Jacob - keep up the good work & good luck at sectionals!
Monday, June 30, 2008
Friday, June 27, 2008
Friday, June 27, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 choice easy skulling
1:00 rest
400 free - 50 fist free, 50 off-side breathing, 100 swim dist per stroke @ :20 rest
800 swim - 100 back, 100 IM
1:00 rest
4 x 75 @ 1:20 - 25 fly kick on side, 50 choice drill - NO FREE
4 x 75 @ 1:20 - 50 fist free, 25 breast kick on back
15 x 50 - swim free/NO FREE by 25''s @ :55, 1 swim neg split free br 3 @ :50
1:00 rest - put fins on
With fins:
20 x 25 @ :45
1- 1/2 FAST 1/2 ez; 2- 1/2 ez 1/2 FAST; 3- all drill; 4- all FAST
100 easy loosen = 4350 scm. Do an excellent job on your HW and get excited for the meet this weekend (no workout on Monday). 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 easy skulling
1:00 rest
400 free - 50 fist free, 50 off-side breathing, 100 swim dist per stroke @ :20 rest
800 swim - 100 back, 100 IM
1:00 rest
4 x 75 @ 1:20 - 25 fly kick on side, 50 choice drill - NO FREE
4 x 75 @ 1:20 - 50 fist free, 25 breast kick on back
15 x 50 - swim free/NO FREE by 25''s @ :55, 1 swim neg split free br 3 @ :50
1:00 rest - put fins on
With fins:
20 x 25 @ :45
1- 1/2 FAST 1/2 ez; 2- 1/2 ez 1/2 FAST; 3- all drill; 4- all FAST
100 easy loosen = 4350 scm. Do an excellent job on your HW and get excited for the meet this weekend (no workout on Monday). Have a great day!
Thursday, June 26, 2008
Thursday, June 26, 2008
BISCUIT -written for scy
300 easy freestyle
300 reverse IM - 75 of each stroke, each 75 is drill/swim/kick by 25's
:30 rest
6 x 50 easy swim freestyle @ :55 - OR... @ :10 rest
1:00 rest
2 sets of:
4 x 25 kick descend 1-3 to FAST, hold (FAST again) for #4 - @ :45
2 x 50 swim negative split freestyle @ :55 OR @ :10 rest
4 x 25 swim choice descend 1-3 to FAST, hold (FAST again) for #4, @ :45
2 x 50 kick choice negative split @ 1:10 OR @ :15 rest
1:00 rest between sets.
1700 scy. Warmdown a bit before you get out. Have a great day!
BISCUIT -written for scy
300 easy freestyle
300 reverse IM - 75 of each stroke, each 75 is drill/swim/kick by 25's
:30 rest
6 x 50 easy swim freestyle @ :55 - OR... @ :10 rest
1:00 rest
2 sets of:
4 x 25 kick descend 1-3 to FAST, hold (FAST again) for #4 - @ :45
2 x 50 swim negative split freestyle @ :55 OR @ :10 rest
4 x 25 swim choice descend 1-3 to FAST, hold (FAST again) for #4, @ :45
2 x 50 kick choice negative split @ 1:10 OR @ :15 rest
1:00 rest between sets.
1700 scy. Warmdown a bit before you get out. Have a great day!
Thursday, June 26, 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
4 x 50 fist free br 3 @ 1:00 - get water on forearms, good head position, steady legs
3 x 100 @ :10 rest - 50 fly kick on side with CONTINUOUS kick, 50 choice backstroke drill
6 x 50 swim free/back by 25's @ :50
1:00 rest - put fins on...
With fins:
9 x 150 swim freestyle desc 1-3 to all out FAST @ 2:40
1:00 rest - take fins off
4 sets of:
9 x 25 - 2 swim FAST, 1 kick FAST, OR LUNGBUSTER (alternating)
2 x 200 swim negative split free br 3/5 by 50's @ 3:00
1st set - 25's @ :40; 2nd set - 25's @ :35; 3rd set - 25's @ :30; 4th set - 25's @ :25
1:00 rest between sets.
Put fins on...
With fins, finish up with 4 sets of:
3 x 50 breaststroke pull w/dolphin kick @ 1:00 - get up high on the press, strong insweep & FAST acceleration back to the front
3 x 75 swim fly desc 1-3 to something juicy FAST @ 1:30
No rest between sets.
200 easy loosen = 7550 scm. Do an excellent job on your HW today and get excited for the meet this weekend. Tomorrow - just 4300 scm with drilling and 25's with fins. 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
4 x 50 fist free br 3 @ 1:00 - get water on forearms, good head position, steady legs
3 x 100 @ :10 rest - 50 fly kick on side with CONTINUOUS kick, 50 choice backstroke drill
6 x 50 swim free/back by 25's @ :50
1:00 rest - put fins on...
With fins:
9 x 150 swim freestyle desc 1-3 to all out FAST @ 2:40
1:00 rest - take fins off
4 sets of:
9 x 25 - 2 swim FAST, 1 kick FAST, OR LUNGBUSTER (alternating)
2 x 200 swim negative split free br 3/5 by 50's @ 3:00
1st set - 25's @ :40; 2nd set - 25's @ :35; 3rd set - 25's @ :30; 4th set - 25's @ :25
1:00 rest between sets.
Put fins on...
With fins, finish up with 4 sets of:
3 x 50 breaststroke pull w/dolphin kick @ 1:00 - get up high on the press, strong insweep & FAST acceleration back to the front
3 x 75 swim fly desc 1-3 to something juicy FAST @ 1:30
No rest between sets.
200 easy loosen = 7550 scm. Do an excellent job on your HW today and get excited for the meet this weekend. Tomorrow - just 4300 scm with drilling and 25's with fins. Have a great day!
Wednesday, June 25, 2008
Wednesday, June 25, 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
4 x 100 @ 1:45 - 50 fist free br 3, 50 fly kick on side
4 x 100 @ :10 rest - 50 off-side breathing drill (25 ra, left breath, then 25 la, right breath), 50 swim backstroke
2 sets of:
4 x 100 @ 1:50 (@ 1:45 in 2nd set) - 50 swim IM order, 50 kick choice
2 x 125 swim free br 3 - except br 5 on middle 25 - @ 1:45
No rest between sets.
1:00 rest after 2nd set - get HR immediately & OML
2 sets of:
3 x 50 swim/kick by 25's @ :55
1 x 50 kick FAST for time @ 1:15
4 x 75 @ 1:15 - 50 swim, 25 kick
1 x 75 kick FAST for time @ 1:30
1 x 25 easy choice @ :30
4 x 50 kick choice @ :50
1 x 50 easy choice @ 1:00
3 x 50 kick FAST @ 1:15
900 swim free br 3, desc the 300's to what you can (you can pull the 1st 300, br 3/5, 3/7, 3/9 by 50's) - really get your legs going on the last 300!
Warmdown an easy 200 = 7300 scm. Do an outstanding job with 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 - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 100 @ 1:45 - 50 fist free br 3, 50 fly kick on side
4 x 100 @ :10 rest - 50 off-side breathing drill (25 ra, left breath, then 25 la, right breath), 50 swim backstroke
2 sets of:
4 x 100 @ 1:50 (@ 1:45 in 2nd set) - 50 swim IM order, 50 kick choice
2 x 125 swim free br 3 - except br 5 on middle 25 - @ 1:45
No rest between sets.
1:00 rest after 2nd set - get HR immediately & OML
2 sets of:
3 x 50 swim/kick by 25's @ :55
1 x 50 kick FAST for time @ 1:15
4 x 75 @ 1:15 - 50 swim, 25 kick
1 x 75 kick FAST for time @ 1:30
1 x 25 easy choice @ :30
4 x 50 kick choice @ :50
1 x 50 easy choice @ 1:00
3 x 50 kick FAST @ 1:15
900 swim free br 3, desc the 300's to what you can (you can pull the 1st 300, br 3/5, 3/7, 3/9 by 50's) - really get your legs going on the last 300!
Warmdown an easy 200 = 7300 scm. Do an outstanding job with your HW tonight and get excited for the meet this weekend. Have a great day!
Tuesday, June 24, 2008
Tuesday, June 24, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
3 x 300 @ :20 rest - 50 fist free br 3, 100 swim IM
2 x 200 @ :10 rest - 50 breast pull w/free kick, 50 da back drill
1 x 100 kick IM order by 25's
:30 rest
3 x 100 @ :10 rest - 50 swim IM order by 25's, 50 breast kick w/board
2 x 200 @ :15 rest - 100 swim negative split backstroke, 100 swim IM
1 x 300 swim negative split freestyle br 3
1:00 rest - get HR immediately, and OML
3 sets of:
2 x 150 swim negative split freestyle br 3 @ 2:15
1 x 600 swim* - descend the 100's 1-3, 4-6 to what you can
*- in fist set, 600 is backstroke; in 2nd set, 600 is IM (by 100's IM); 3rd set is free
:30 rest between sets.
Finish up with...
12 x 100 swim
2- 50 free br 3, 25 breast, 25 back @ 1:40;
1- swim negative split free br 3/5 by 50's @ 1:25
Warmdown an easy 200 before you get out = 7700 scm. Do an excellent 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 - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
3 x 300 @ :20 rest - 50 fist free br 3, 100 swim IM
2 x 200 @ :10 rest - 50 breast pull w/free kick, 50 da back drill
1 x 100 kick IM order by 25's
:30 rest
3 x 100 @ :10 rest - 50 swim IM order by 25's, 50 breast kick w/board
2 x 200 @ :15 rest - 100 swim negative split backstroke, 100 swim IM
1 x 300 swim negative split freestyle br 3
1:00 rest - get HR immediately, and OML
3 sets of:
2 x 150 swim negative split freestyle br 3 @ 2:15
1 x 600 swim* - descend the 100's 1-3, 4-6 to what you can
*- in fist set, 600 is backstroke; in 2nd set, 600 is IM (by 100's IM); 3rd set is free
:30 rest between sets.
Finish up with...
12 x 100 swim
2- 50 free br 3, 25 breast, 25 back @ 1:40;
1- swim negative split free br 3/5 by 50's @ 1:25
Warmdown an easy 200 before you get out = 7700 scm. Do an excellent job on your HW tonight and get excited for the meet this weekend. Have a great day!
Monday, June 23, 2008
Monday, June 23, 2008
DISTANCE - written for LCM
600 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
200 easy choice skulling
1:00 rest
4 sets of:
2 x 50 choice freestyle drill @ 1:00
1 x 100 swim negative split freestyle br 3 @ 1:40
No rest between sets; after 4th set, continue right into:
16 x 50 as follows:
2- choice fly drill @ 110;
2- swim fly desc 1-2 to what you can @ 1:00
200 easy - 50 backstroke, 50 choice
1:00 rest
8 x 250 @ 6:00 as follows:
50 swim FAST fly - get time;
:15 rest
50 swim FAST fly again - get time, add to first 50
50 choice fly drill
100 swim easy freestyle
After 8th 250...
400 easy loosen = 5400 lcm.
Do an excellent job on your HW tonight and get excited for the meet this weekend. Have a great day!
DISTANCE - written for LCM
600 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
200 easy choice skulling
1:00 rest
4 sets of:
2 x 50 choice freestyle drill @ 1:00
1 x 100 swim negative split freestyle br 3 @ 1:40
No rest between sets; after 4th set, continue right into:
16 x 50 as follows:
2- choice fly drill @ 110;
2- swim fly desc 1-2 to what you can @ 1:00
200 easy - 50 backstroke, 50 choice
1:00 rest
8 x 250 @ 6:00 as follows:
50 swim FAST fly - get time;
:15 rest
50 swim FAST fly again - get time, add to first 50
50 choice fly drill
100 swim easy freestyle
After 8th 250...
400 easy loosen = 5400 lcm.
Do an excellent job on your HW tonight and get excited for the meet this weekend. Have a great day!
Saturday, June 21, 2008
Sunday, June 22, 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
12 x 25 @ :40 in sets of 2:
2- 1/2 kick FAST 1/2 drill PERFECT
2- 1/2 swim FAST w/big legs, 1/2 fly kick on side
1 x 1200 as follows:
300 swim IM - 3 x 100 IM's, desc 1-3 to 80-85%, 300 pull free br 3/5/7 by 50's
1:00 rest
Big set here - read it carefully and know what the intervals are (the 75's get faster):
3 x 50 swim/kick choice @ :55
5 x 75 swim free br 3 @ 1:10
1 x 125 swim free br 3 - except middle 25 is br 5 - @ 1:55
1 x 400 swim negative split free br 3 - 85% on 2nd half, w/good legs
1:00 rest
3 x 50 swim breast/back by 25's @ :55
5 x 75 swim free br 3 @ 1:05
1 x 125 swim free br 3 - except middle 25 is br 5 - @ 1:55
1 x 600 swim negative split free br 3 - 90% on 2nd half, with great legs!
1:00 rest
3 x 50 choice @ :55
5 x 75 swim free br 3 @ 1:00
1 x 125 swim free br 3 - except middle 25 is br 5 - @ 1:55
1 x 800 swim negative split free br 3 - 95% on 2nd half - giddyup w/your legs!
Get HR when you finish & OML
Finish up with...
12 x 50 @ :55 - swim backstroke, 2 swim free/breast by 25's
200 easy loosen = 7250 scm. Do an excellent job on your HW tonight - make sure you're ready for the week ahead. Monday Night at UM for LCM from 6-8 p.m. 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
12 x 25 @ :40 in sets of 2:
2- 1/2 kick FAST 1/2 drill PERFECT
2- 1/2 swim FAST w/big legs, 1/2 fly kick on side
1 x 1200 as follows:
300 swim IM - 3 x 100 IM's, desc 1-3 to 80-85%, 300 pull free br 3/5/7 by 50's
1:00 rest
Big set here - read it carefully and know what the intervals are (the 75's get faster):
3 x 50 swim/kick choice @ :55
5 x 75 swim free br 3 @ 1:10
1 x 125 swim free br 3 - except middle 25 is br 5 - @ 1:55
1 x 400 swim negative split free br 3 - 85% on 2nd half, w/good legs
1:00 rest
3 x 50 swim breast/back by 25's @ :55
5 x 75 swim free br 3 @ 1:05
1 x 125 swim free br 3 - except middle 25 is br 5 - @ 1:55
1 x 600 swim negative split free br 3 - 90% on 2nd half, with great legs!
1:00 rest
3 x 50 choice @ :55
5 x 75 swim free br 3 @ 1:00
1 x 125 swim free br 3 - except middle 25 is br 5 - @ 1:55
1 x 800 swim negative split free br 3 - 95% on 2nd half - giddyup w/your legs!
Get HR when you finish & OML
Finish up with...
12 x 50 @ :55 - swim backstroke, 2 swim free/breast by 25's
200 easy loosen = 7250 scm. Do an excellent job on your HW tonight - make sure you're ready for the week ahead. Monday Night at UM for LCM from 6-8 p.m. Have a great day!
Friday, June 20, 2008
Friday, June 20, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - 4 x 100 reverse IM's - 100 drill, 100 kick
200 choice easy skulling
1:00 rest
2 sets of - one set free, one set NO FREE OR FLY
2 x 75 drill/drill/kick by 25's @ 1:20
2 x 125 - 50 swim free br 3, 25 NO FREE, 25 kick fly on side, 25 swim NO FREE, @ :10 rest
No rest between sets.
4 sets of:
3 x 50 swim/kick by 25's @ :55
1 x 150 kick choice negative split @ :10 rest
1 x 150 swim negative split free br 3 @ 2:15
3 x 50 swim IM order by 25's @ :55 (fly/back, then back/breast/ then breast/free)
1 x 150 kick negative split @ :15 rest
1 x 150 swim free w/bigger negative split than 1st 150, br 5 @ 2nd 75 @ 2:15
No rest between sets.
Finish up with :
4 x 400 pull free br 3/5, 3/7, 3/5, 3/9 by 100's @ :20 rest, negative split & descend the 2nd 200, 1-4.
200 easy loosen = 7400 scm. Do an excellent job with your HW this weekend and get excited for next week - STAR Meet next Saturday & Sunday, LCM at UM either Monday or Wednesday. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - 4 x 100 reverse IM's - 100 drill, 100 kick
200 choice easy skulling
1:00 rest
2 sets of - one set free, one set NO FREE OR FLY
2 x 75 drill/drill/kick by 25's @ 1:20
2 x 125 - 50 swim free br 3, 25 NO FREE, 25 kick fly on side, 25 swim NO FREE, @ :10 rest
No rest between sets.
4 sets of:
3 x 50 swim/kick by 25's @ :55
1 x 150 kick choice negative split @ :10 rest
1 x 150 swim negative split free br 3 @ 2:15
3 x 50 swim IM order by 25's @ :55 (fly/back, then back/breast/ then breast/free)
1 x 150 kick negative split @ :15 rest
1 x 150 swim free w/bigger negative split than 1st 150, br 5 @ 2nd 75 @ 2:15
No rest between sets.
Finish up with :
4 x 400 pull free br 3/5, 3/7, 3/5, 3/9 by 100's @ :20 rest, negative split & descend the 2nd 200, 1-4.
200 easy loosen = 7400 scm. Do an excellent job with your HW this weekend and get excited for next week - STAR Meet next Saturday & Sunday, LCM at UM either Monday or Wednesday. Have a great day!
Thursday, June 19, 2008
Thursday, June 19, 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
@ :20 rest:
400 - 50 fist free, 50 2 kicks 1 pull breaststroke
800 - 100 swim choice, 100 swim back/breast by 50's
1200 pull free - br 3/5, 3/7, 3/9 by 50's (=300, go 4 rounds), middle 4 2 x 300 can be with paddles if you wish
6 sets of:
6 x 50 swim @ :55 - odd sets can be choice, even sets are free/back by 25's
4 x 75 swim free br 3 @ 1:10 - concentrate on great turns, finish stroke & good head position
7200 scm. Get your HR before you get out. Do an excellent job on your HW tonight and get excited for the meet next weekend (I hope). 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
@ :20 rest:
400 - 50 fist free, 50 2 kicks 1 pull breaststroke
800 - 100 swim choice, 100 swim back/breast by 50's
1200 pull free - br 3/5, 3/7, 3/9 by 50's (=300, go 4 rounds), middle 4 2 x 300 can be with paddles if you wish
6 sets of:
6 x 50 swim @ :55 - odd sets can be choice, even sets are free/back by 25's
4 x 75 swim free br 3 @ 1:10 - concentrate on great turns, finish stroke & good head position
7200 scm. Get your HR before you get out. Do an excellent job on your HW tonight and get excited for the meet next weekend (I hope). Have a great day!
Wednesday, June 18, 2008
Wednesday, June 18, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 choice easy skulling
1:00 rest
3 sets of:
1 x 200 drill/kick/drill/swim by 50's @ :20 rest
1 x 200 IM - each 50 is drill/swim by 25's, @ :15 rest
2 x 100 swim negative split free br 3 @ 1:25
No rest between sets. After 3rd set:
8 x 50 @ 1:00 - 25 swim/drill by 25's fly - build the swim to FAST; the drill is PERFECT
1:00 rest
6 sets of:
4 x 50 free swim/choice drill @ 1:10
1 x 75 swim FAST for time fly @ 1:40
Add 1 x 75 to each round; no rest between sets.
400 easy loosen after the 6th set = 6575 scm. Eat well tonight, drink lots of water, and do a stellar job with your HW. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 choice easy skulling
1:00 rest
3 sets of:
1 x 200 drill/kick/drill/swim by 50's @ :20 rest
1 x 200 IM - each 50 is drill/swim by 25's, @ :15 rest
2 x 100 swim negative split free br 3 @ 1:25
No rest between sets. After 3rd set:
8 x 50 @ 1:00 - 25 swim/drill by 25's fly - build the swim to FAST; the drill is PERFECT
1:00 rest
6 sets of:
4 x 50 free swim/choice drill @ 1:10
1 x 75 swim FAST for time fly @ 1:40
Add 1 x 75 to each round; no rest between sets.
400 easy loosen after the 6th set = 6575 scm. Eat well tonight, drink lots of water, and do a stellar job with your HW. Have a great day!
Tuesday, June 17, 2008
Tuesday, June 17, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is 50 swim/kick by 50's
200 choice easy skulling
1:00 rest
3 sets of:
4 x 50 choice backstroke drill @ 1:00
4 x 75 @ 1:20 - 50 swim negative split backstroke (increase tempo of stroke on 2nd 2nd, steady legs - not a heavy kick), then 25 kick FAST breaststroke w/board
2 x 125 swim freestyle br 3 -except 3rd 25 is br 5, then 6 beat kick on last 50 - @ 1:45
No rest between sets. After 3rd set, continue right into:
24 x 50 in sets of 3:
2- swim free/back by 25's @ :50
1- swim free br 3 @ :40
1:00 rest
With grudge belts, 4 sets of:
2 x minutes kick - :40 on, :20 off
1 x :15 kick - how far out can you go:
2 minutes kick - as above;
TAKE BELT OFF, then
1 x 50 kick FAST for time
1:00 rest between sets.
After 4th set:
6 x 100 pull free br 3/5 - 3/7 - 3/9 by 100's @ 1:40
1:00 rest
1 x 200 kick FAST for time
With fins, finish up with, 4 sets of:
6 x 25 @ :40 - 2 swim FAST, 1 LUNGBUSTER
1 x 50 @ 1:00 kick choice FAST
No rest between sets.
400 easy loosen = 7050 scm
Do an excellent job on your HW tonight and get excited for the STAR meet. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is 50 swim/kick by 50's
200 choice easy skulling
1:00 rest
3 sets of:
4 x 50 choice backstroke drill @ 1:00
4 x 75 @ 1:20 - 50 swim negative split backstroke (increase tempo of stroke on 2nd 2nd, steady legs - not a heavy kick), then 25 kick FAST breaststroke w/board
2 x 125 swim freestyle br 3 -except 3rd 25 is br 5, then 6 beat kick on last 50 - @ 1:45
No rest between sets. After 3rd set, continue right into:
24 x 50 in sets of 3:
2- swim free/back by 25's @ :50
1- swim free br 3 @ :40
1:00 rest
With grudge belts, 4 sets of:
2 x minutes kick - :40 on, :20 off
1 x :15 kick - how far out can you go:
2 minutes kick - as above;
TAKE BELT OFF, then
1 x 50 kick FAST for time
1:00 rest between sets.
After 4th set:
6 x 100 pull free br 3/5 - 3/7 - 3/9 by 100's @ 1:40
1:00 rest
1 x 200 kick FAST for time
With fins, finish up with, 4 sets of:
6 x 25 @ :40 - 2 swim FAST, 1 LUNGBUSTER
1 x 50 @ 1:00 kick choice FAST
No rest between sets.
400 easy loosen = 7050 scm
Do an excellent job on your HW tonight and get excited for the STAR meet. Have a great day!
Monday, June 16, 2008
Monday, June 16, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is 50 drill/swim, 50 kick
200 easy choice skulling
1:00 rest
2 sets of:
4 x 75 @ 1:20 - 50 choice drill breaststroke, 25 fly kick on side (@ 1:30 if you need to)
2 x 200 @ :15 rest - 100 swim IM, 50 kick choice ez/FAST by 25's, 50 swim neg split breaststroke
No rest between sets.
After 2nd set, 1:00 rest, then get right into:
4 x 50 kick choice (but all the same) descend 1-4 to FAST @ 1:10
1 x 300 swim negative split free br 3 @ 4:30
4 x 50 kick @ 1:10, descend 1-3 to FAST, hold for #4
1 x 300 swim negative split free br 3 - 2nd 150 should be faster than 2nd 150 of 1st 300 - @ 4:30, use your legs to generate speed here!
4 x 50 kick @ 1:10, desc 1-2 to FAST, hold for #'s 3&4
1 x 300 swim negative split free br 3, 2nd 150 faster than 2nd 150 on previous 300 - @ 4:30
4 x 50 kick FAST @ 1:10
1 x 300 swim negative split free br 3 - 2nd 150 here should be the fastest of the day! Use your legs off every wall to giddyup!
1:00 rest - get HR immediately & OML
2 x 400 pull free br 3/5/7/9 by 100's @ :20 rest - use paddles on one of them, just buoy on the 2nd.
With fins, finish up with 4 sets of:
3 x 100 breast pull w/dolphin kick, descend 1-3 to FAST @ 1:40
1 x 100 kick choice FAST @ 1:20
No rest between sets.
200 easy loosen = 7200 scm. Do an excellent job with your HW tonight, and make sure you discuss that STAR meet with your parents, June 27-29. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is 50 drill/swim, 50 kick
200 easy choice skulling
1:00 rest
2 sets of:
4 x 75 @ 1:20 - 50 choice drill breaststroke, 25 fly kick on side (@ 1:30 if you need to)
2 x 200 @ :15 rest - 100 swim IM, 50 kick choice ez/FAST by 25's, 50 swim neg split breaststroke
No rest between sets.
After 2nd set, 1:00 rest, then get right into:
4 x 50 kick choice (but all the same) descend 1-4 to FAST @ 1:10
1 x 300 swim negative split free br 3 @ 4:30
4 x 50 kick @ 1:10, descend 1-3 to FAST, hold for #4
1 x 300 swim negative split free br 3 - 2nd 150 should be faster than 2nd 150 of 1st 300 - @ 4:30, use your legs to generate speed here!
4 x 50 kick @ 1:10, desc 1-2 to FAST, hold for #'s 3&4
1 x 300 swim negative split free br 3, 2nd 150 faster than 2nd 150 on previous 300 - @ 4:30
4 x 50 kick FAST @ 1:10
1 x 300 swim negative split free br 3 - 2nd 150 here should be the fastest of the day! Use your legs off every wall to giddyup!
1:00 rest - get HR immediately & OML
2 x 400 pull free br 3/5/7/9 by 100's @ :20 rest - use paddles on one of them, just buoy on the 2nd.
With fins, finish up with 4 sets of:
3 x 100 breast pull w/dolphin kick, descend 1-3 to FAST @ 1:40
1 x 100 kick choice FAST @ 1:20
No rest between sets.
200 easy loosen = 7200 scm. Do an excellent job with your HW tonight, and make sure you discuss that STAR meet with your parents, June 27-29. Have a great day!
Sunday, June 15, 2008
Sunday, June 15, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - choice
200 easy choice skulling
1:00 rest
4 sets of:
4 x 75 @ 1:20 - 50 drill, 25 kick (odd sets free, even sets fly)
1 x 150 swim negative split free br 3 @ odd sets, drill/swim FAST fly @ even sets
1:00 rest after 4th set.
3 sets of:
6 x 25 @ :40 - 2 swim FAST, 1 kick FAST - all free
1 x 100 swim/kick by 50's FAST free @ 2:00
3 sets of:
6 x 25 @ :40 - 2 swim FAST, 1 kick FAST - all fly
2 x 50 swim FAST fly @ 1:00
After 3rd set, put fins on and go through the 3 sets free & 3 sets fly one more time with fins.
Warmdown with 3 x 400 pull free br 3/5 by 50's for #1, 3/7 by 50's for #2 and 3/9 by 50's for #3, :30 rest between each = 7200 scm. Do an excellent job on your HW tonight and get excited for the week. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - choice
200 easy choice skulling
1:00 rest
4 sets of:
4 x 75 @ 1:20 - 50 drill, 25 kick (odd sets free, even sets fly)
1 x 150 swim negative split free br 3 @ odd sets, drill/swim FAST fly @ even sets
1:00 rest after 4th set.
3 sets of:
6 x 25 @ :40 - 2 swim FAST, 1 kick FAST - all free
1 x 100 swim/kick by 50's FAST free @ 2:00
3 sets of:
6 x 25 @ :40 - 2 swim FAST, 1 kick FAST - all fly
2 x 50 swim FAST fly @ 1:00
After 3rd set, put fins on and go through the 3 sets free & 3 sets fly one more time with fins.
Warmdown with 3 x 400 pull free br 3/5 by 50's for #1, 3/7 by 50's for #2 and 3/9 by 50's for #3, :30 rest between each = 7200 scm. Do an excellent job on your HW tonight and get excited for the week. Have a great day!
Friday, June 13, 2008
Friday, June 13, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is 50 kick, 50 drill/swim by 25's
200 easy choice skulling
1:00 rest
3 sets of:
4 x 75 choice drill free/free/fly by 25's @ 1:20
6 x 50 swim fly/free by 25's @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
1 x 600 swim negative split free br 3 - descend the 2nd 300 1-3 to what you can
:30 rest between sets.
Easy 100 loosen after 3rd set.
FRIDAY CHALLENGE:
50's @ :50 - 33.3 or better per 50 will get you the 17:14 TOP 10 Cut in the mile - how many can you go?
Warmdown before you go and let's talk about a meet at the end of June on Sunday. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is 50 kick, 50 drill/swim by 25's
200 easy choice skulling
1:00 rest
3 sets of:
4 x 75 choice drill free/free/fly by 25's @ 1:20
6 x 50 swim fly/free by 25's @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
1 x 600 swim negative split free br 3 - descend the 2nd 300 1-3 to what you can
:30 rest between sets.
Easy 100 loosen after 3rd set.
FRIDAY CHALLENGE:
50's @ :50 - 33.3 or better per 50 will get you the 17:14 TOP 10 Cut in the mile - how many can you go?
Warmdown before you go and let's talk about a meet at the end of June on Sunday. Have a great day!
Thursday, June 12, 2008
Thursday, June 12, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 choice easy skulling
1:00 rest
4 x 250 pull free br 3/5/7/5/3 by 50's @ :20 rest
2 sets of:
1 x 150 - 75 breast, 75 backstroke - each 75 is drill/drill/kick by 25's, @ :10 rest
4 x 50 swim back/breast by 25's @ :55
1 x 300 swim free br 3 - negative split each 100
1:00 rest between sets.
With fins:
24 x 25 @ :40 in sets of 6 as follows:
2- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 2- swim FAST
200 easy loosen = 4300 scm
Do an excllent job on your HW today and get excited for the meet this weekend. Be sure to give your parents the meet info I handed out today. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 choice easy skulling
1:00 rest
4 x 250 pull free br 3/5/7/5/3 by 50's @ :20 rest
2 sets of:
1 x 150 - 75 breast, 75 backstroke - each 75 is drill/drill/kick by 25's, @ :10 rest
4 x 50 swim back/breast by 25's @ :55
1 x 300 swim free br 3 - negative split each 100
1:00 rest between sets.
With fins:
24 x 25 @ :40 in sets of 6 as follows:
2- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 2- swim FAST
200 easy loosen = 4300 scm
Do an excllent job on your HW today and get excited for the meet this weekend. Be sure to give your parents the meet info I handed out today. Have a great day!
Wednesday, June 11, 2008
Wednesday, June 11, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - 50 kick, 50 drill/swim by 25's
200 choice easy skulling
1:00 rest
3 sets of:
4 x 75 @ 1:20 - 50 free drill (changes by set), 25 fly kick on side - 1st set fist drill; 2nd set catch-up drill with overkick; 3rd set off-side breathing drill
4 x 25 - kick on back FAST at wall for 1 minute, then quick turn & swim breaststroke to far end @ :40
1 x 600 swim odd 100's free, eve 100's IM, descend the 100's IM 1-3 to something strong
:30 rest between sets.
3 x 400 swim negative split free br 3 @ 5:40 - descend the 2nd 200 1-3 to what you can, use your legs to do this!
1:00 rest
6 sets of: - 3 with fins, 3 without:
8 x 25 @ :35 with fins: odds are build to all out FAST 2nd half, evens are 1/2 FAST dolphin kick underwater, 1/2 drill; without fins: odds are 1/2 sprint 1/2 drill, evens are 1/2 sprint - open turn - 1/2 kick FAST
2 x 50 kick FAST @ 1:00 - on back with fins, with board without fins
:30 rest to take fins off after 3rd set.
Warmdown 200 easy loosen = 7400 scm. Do an outstsanding job on your HW tonight and get excited for the meet. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - 50 kick, 50 drill/swim by 25's
200 choice easy skulling
1:00 rest
3 sets of:
4 x 75 @ 1:20 - 50 free drill (changes by set), 25 fly kick on side - 1st set fist drill; 2nd set catch-up drill with overkick; 3rd set off-side breathing drill
4 x 25 - kick on back FAST at wall for 1 minute, then quick turn & swim breaststroke to far end @ :40
1 x 600 swim odd 100's free, eve 100's IM, descend the 100's IM 1-3 to something strong
:30 rest between sets.
3 x 400 swim negative split free br 3 @ 5:40 - descend the 2nd 200 1-3 to what you can, use your legs to do this!
1:00 rest
6 sets of: - 3 with fins, 3 without:
8 x 25 @ :35 with fins: odds are build to all out FAST 2nd half, evens are 1/2 FAST dolphin kick underwater, 1/2 drill; without fins: odds are 1/2 sprint 1/2 drill, evens are 1/2 sprint - open turn - 1/2 kick FAST
2 x 50 kick FAST @ 1:00 - on back with fins, with board without fins
:30 rest to take fins off after 3rd set.
Warmdown 200 easy loosen = 7400 scm. Do an outstsanding job on your HW tonight and get excited for the meet. Have a great day!
Tuesday, June 10, 2008
Tuesday, June 10, 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
With fins:
8 x 75 - 50 breaststroke pull w/dolphin kick, 25 fly kick on side FAST @ 1:20
:30 rest - take fins off & continue right into:
2 sets of:
4 x 25 breast pull w/free kick @ :40
4 x 50 swim negative split free br 3 @ :50
4 x 50 swim free/breast @ :50
1:00 rest after 2nd set.
3 x 10 minute swims @ 12:00, descend 1-3 to something juicy!
Get HR after each swim & OML.
1 x 600 pull free br 3/5/7/9 by 50's - with paddles if you wish
1:00 rest
16 x 25 @ :35 - sprint all out FAST with no breathing for 8 seconds, then easy to the end
Get HR at end & OML
1:oo rest
Finish up with...
4 x 75 swim back/free/back by 75 @ 1:15
6 x 50 swim free/breast @ :50
4 x 75 swim free/breast/free by 25's @ 1:15
4 x 50 swim breast/back @ :50
200 easy loosen = 7200 scm. Do an outstanding job with your HW tonight & get excited for the meet this weekend. 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
With fins:
8 x 75 - 50 breaststroke pull w/dolphin kick, 25 fly kick on side FAST @ 1:20
:30 rest - take fins off & continue right into:
2 sets of:
4 x 25 breast pull w/free kick @ :40
4 x 50 swim negative split free br 3 @ :50
4 x 50 swim free/breast @ :50
1:00 rest after 2nd set.
3 x 10 minute swims @ 12:00, descend 1-3 to something juicy!
Get HR after each swim & OML.
1 x 600 pull free br 3/5/7/9 by 50's - with paddles if you wish
1:00 rest
16 x 25 @ :35 - sprint all out FAST with no breathing for 8 seconds, then easy to the end
Get HR at end & OML
1:oo rest
Finish up with...
4 x 75 swim back/free/back by 75 @ 1:15
6 x 50 swim free/breast @ :50
4 x 75 swim free/breast/free by 25's @ 1:15
4 x 50 swim breast/back @ :50
200 easy loosen = 7200 scm. Do an outstanding job with your HW tonight & get excited for the meet this weekend. Have a great day!
Monday, June 9, 2008
Monday, June 9, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
200 drill/kick/drill/swim by 50's @ :15 rest
6 x 25 @ :40 - odds 1/2 FAST swim, 1/2 drill; evens - swim dps
1:00 rest after 2nd set.
3 sets of:
3 x 75 swim free br 3/5/3 by 25's @ 1:10
1 x 125 swim free br 3 - except middle 25 is br 5 - @ 1:40
3 x 50 swim free/NO FREE by 25's @ :50
1 x 150 swim BIG negative split free br 3 @ 2:00
No rest between sets. 50 easy after the 3rd set.
4 sets of:
3 x 75 @ 1:20 - 50 swim, 25 kick choice on back
6 x 50 @ :55 - odds are kick w/board, evens are swim/kick by 25's
1 x 75 kick FAST for time - add up these times as you go
1:00 rest between sets.
1 x 400 pull free br 3/5/7/9 by 50's
1:00 rest
3 x 100 kick FAST for time @ 3:00 - should be faster than total time from 4 x 75 kick FAST
200 easy loosen = 7200 scm.
Do an excellent job on your HW today and get excited for the meet. 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 easy choice skulling
1:00 rest
2 sets of:
200 drill/kick/drill/swim by 50's @ :15 rest
6 x 25 @ :40 - odds 1/2 FAST swim, 1/2 drill; evens - swim dps
1:00 rest after 2nd set.
3 sets of:
3 x 75 swim free br 3/5/3 by 25's @ 1:10
1 x 125 swim free br 3 - except middle 25 is br 5 - @ 1:40
3 x 50 swim free/NO FREE by 25's @ :50
1 x 150 swim BIG negative split free br 3 @ 2:00
No rest between sets. 50 easy after the 3rd set.
4 sets of:
3 x 75 @ 1:20 - 50 swim, 25 kick choice on back
6 x 50 @ :55 - odds are kick w/board, evens are swim/kick by 25's
1 x 75 kick FAST for time - add up these times as you go
1:00 rest between sets.
1 x 400 pull free br 3/5/7/9 by 50's
1:00 rest
3 x 100 kick FAST for time @ 3:00 - should be faster than total time from 4 x 75 kick FAST
200 easy loosen = 7200 scm.
Do an excellent job on your HW today and get excited for the meet. Have a great day!
Sunday, June 8, 2008
DISTANCE - written for LCM
600 swim freestyle
400 reverse IM - drill/choice by 50's
200 choice easy skulling
1:00 rest
8 x 150 @ :15 rest
2- 100 drill/swim free, 50 choice fly drill
2- 50 kick choice, 100 swim neg split free br 3
1:00 rest
With fins:
9 x 50 swim fly desc 1-3 to FAST @ 1:00 - get avg time for FAST 50's
100 drill
4 sets of:
3 x 50 swim FAST fly @ 1:20 - be withing .5 of avg time from FAST 50's
100 drill
1:00 rets between sets.
Finish up with...
24 x 50 swim free br 3 - 2 @ :55, 1 @ :40
200 easy loosen = 5350 lcm. Kicking tomorrow; more speedwork later in the week. Do an outstanding job on your HW tonight & get excited for the meet. Have a great day!
DISTANCE - written for LCM
600 swim freestyle
400 reverse IM - drill/choice by 50's
200 choice easy skulling
1:00 rest
8 x 150 @ :15 rest
2- 100 drill/swim free, 50 choice fly drill
2- 50 kick choice, 100 swim neg split free br 3
1:00 rest
With fins:
9 x 50 swim fly desc 1-3 to FAST @ 1:00 - get avg time for FAST 50's
100 drill
4 sets of:
3 x 50 swim FAST fly @ 1:20 - be withing .5 of avg time from FAST 50's
100 drill
1:00 rets between sets.
Finish up with...
24 x 50 swim free br 3 - 2 @ :55, 1 @ :40
200 easy loosen = 5350 lcm. Kicking tomorrow; more speedwork later in the week. Do an outstanding job on your HW tonight & get excited for the meet. Have a great day!
Friday, June 6, 2008
Friday, June 6, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
4 x 50 off-side breathing free drill - @ :10 rest
6 x 125 @ :10 rest - odds: 75 drill/kick/drill free, 50 kick choice ez/FAST by 25's; evens: 50 drill NO FREE, 75 kick IM order by 25's
4 x 100 @ 1:45 - 50 swim free br 5, 50 drill/swim by 25's NO FREE
1:00 rest
2 sets of:
3 x 250 swim free br 3 @ 3:20
1 x 600 swim negative split free br 3 - descend the 600's 1-2
1:00 rest between sets.
Finish up with 3 sets of:
4 x 50 kick @ :55
1 x 100 swim/kick by 50's @ 1:35
4 x 50 swim/kick by 25's @ :50
1 x 75 kick FAST for time
:10 rest
1 x 25 LUNGBUSTER!
1:00 rest between sets.
200 easy loosen = 7200 scm. Do an excellent job with your HW this weekend, and enjoy your day off tomorrow. Sunday at UM for LCM at noon. Next weekend is the Des Moines meet - get excited! Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
4 x 50 off-side breathing free drill - @ :10 rest
6 x 125 @ :10 rest - odds: 75 drill/kick/drill free, 50 kick choice ez/FAST by 25's; evens: 50 drill NO FREE, 75 kick IM order by 25's
4 x 100 @ 1:45 - 50 swim free br 5, 50 drill/swim by 25's NO FREE
1:00 rest
2 sets of:
3 x 250 swim free br 3 @ 3:20
1 x 600 swim negative split free br 3 - descend the 600's 1-2
1:00 rest between sets.
Finish up with 3 sets of:
4 x 50 kick @ :55
1 x 100 swim/kick by 50's @ 1:35
4 x 50 swim/kick by 25's @ :50
1 x 75 kick FAST for time
:10 rest
1 x 25 LUNGBUSTER!
1:00 rest between sets.
200 easy loosen = 7200 scm. Do an excellent job with your HW this weekend, and enjoy your day off tomorrow. Sunday at UM for LCM at noon. Next weekend is the Des Moines meet - get excited! Have a great day!
Thursday, June 5, 2008
Thursday, June 5, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - 50 drill, 50 choice
200 choice easy skulling
1:00 rest
4 x 75 @ :10 rest - 50 fist free br 3, 25 breast kick on back
4 x 75 @ :10 rest - 50 off-side breathing drill (25 breathe right, pull left; 25 breathe left, pull right), then 25 fly kick on side
1 x 600 - 50 swim free dps - count strokes on 1st 25, take one less stroke on 2nd 25, then 50 drill/swim by 25's NO FREE - mix up strokes on the even 50's
12 x 50 swim @ :55 - 2 are free, 2 are free/NO FREE by 25's
1:00 rest
5 x 50 swim free br 3 @ :50
3 x 150 IM - 50 fly kick w/board, 50 swim back, 50 swim breast - @ :10 rest
5 x 50 swim free br 3 @ :50
3 x 150 IM - 50 swim fly, 50 kick free w/board, 50 swim breast - @ :10 rest
5 x 50 swim free br 3 @ :50
3 x 150 IM - 50 swim fly, 50 swim back, 50 kick breast w/board - @ :10 rest
5 x 50 swim free br 3 @ :50
3 x 150 swim free/back by 25's @ :10 rest - good turns, hands in on back @ 11 & 1
1:00 rest
With fins, finish up with:
4 sets of:
6 x 25 @ :30 - 2 1/2 FAST 1/2 drill, 1 LUNGBUSTER
1 x 150 breast pull w/dolphin kick, desc the 3 x 50's to something strong
:30 rest between sets.
200 easy loosen = 7200 scm. Do an outstanding job with your HW & get excited for Sunday LCM @ UM (at noon!). Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - 50 drill, 50 choice
200 choice easy skulling
1:00 rest
4 x 75 @ :10 rest - 50 fist free br 3, 25 breast kick on back
4 x 75 @ :10 rest - 50 off-side breathing drill (25 breathe right, pull left; 25 breathe left, pull right), then 25 fly kick on side
1 x 600 - 50 swim free dps - count strokes on 1st 25, take one less stroke on 2nd 25, then 50 drill/swim by 25's NO FREE - mix up strokes on the even 50's
12 x 50 swim @ :55 - 2 are free, 2 are free/NO FREE by 25's
1:00 rest
5 x 50 swim free br 3 @ :50
3 x 150 IM - 50 fly kick w/board, 50 swim back, 50 swim breast - @ :10 rest
5 x 50 swim free br 3 @ :50
3 x 150 IM - 50 swim fly, 50 kick free w/board, 50 swim breast - @ :10 rest
5 x 50 swim free br 3 @ :50
3 x 150 IM - 50 swim fly, 50 swim back, 50 kick breast w/board - @ :10 rest
5 x 50 swim free br 3 @ :50
3 x 150 swim free/back by 25's @ :10 rest - good turns, hands in on back @ 11 & 1
1:00 rest
With fins, finish up with:
4 sets of:
6 x 25 @ :30 - 2 1/2 FAST 1/2 drill, 1 LUNGBUSTER
1 x 150 breast pull w/dolphin kick, desc the 3 x 50's to something strong
:30 rest between sets.
200 easy loosen = 7200 scm. Do an outstanding job with your HW & get excited for Sunday LCM @ UM (at noon!). Have a great day!
Wednesday, June 4, 2008
Wednesday, June 4, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 choice easy skulling
1:00 rest
16 x 50
1-4 choice free drill @ 1:00
5-8 swim free/no free by 25's @ :50
After #16, continue right into:
1 x 450 as follows:
50 choice drill or kick, then 25 build to all out FAST swim
1:00 rest
3 sets of:
3 x 300 swim free br 3 @ 4:00
3 x 250 swim free desc 1-3 to all out smoking FAST @ 4:00
1:00 rest between sets.
200 easy loosen = 7600 scm. Do an excellent job with your HW today and get excited for the rest of the week. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 choice easy skulling
1:00 rest
16 x 50
1-4 choice free drill @ 1:00
5-8 swim free/no free by 25's @ :50
After #16, continue right into:
1 x 450 as follows:
50 choice drill or kick, then 25 build to all out FAST swim
1:00 rest
3 sets of:
3 x 300 swim free br 3 @ 4:00
3 x 250 swim free desc 1-3 to all out smoking FAST @ 4:00
1:00 rest between sets.
200 easy loosen = 7600 scm. Do an excellent job with your HW today and get excited for the rest of the week. Have a great day!
Monday, June 2, 2008
Monday, June 2, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM drill - each 100 is 50 kick, 50 drill/swim
200 choice easy skulling
1:00 rest
9 x 200 as follows:
1-3 @ :10 rest, 50 fist free br 3, 50 off-side breathing - breathe EVERY stroke (25 la pull/breathe to the right; 25 ra pull/breathe to the left)
4-6 @ :10 rest - 100 IM drill (25 of each stroke), 100 choice kick 25 ez/25 FAST
7-9 @ 3:20 - 100 swim IM, 50 kick breast w/board, 50 swim back/breast
1:00 rest
3 x 75 swim free br 3 @ 1:00
3 x 75 swim IM - NO FREE - @ 1:20
3 x 75 swim free br 3 @ 1:00
3 x 75 swim IM @ 1:15
3 x 75 swim free br 3 @ 1:00
3 x 75 swim IM @ 1:10
3 x 75 swim free br 3 @ 1:00
3 x 75 swim IM @ 1:05
1:00 rest - get HR immediately & OML
1 x 1200 IM - 4 x 300 IM's (75 of each stroke), desc 300's 1-3 to something juicy, then 4th 300 is all drill PERFECT
1:00 rest - get HR immediately & OML
Finish up with 3 sets of:
3 x 50 kick @ :55
1 x 100 @ 1:35 - 50 swim, 50 kick
3 x 50 swim/kick by 25's @ :50
2 x 50 kick FAST for time @ 1:10
No rest between sets.
200 easy loosen after 3rd set = 7700 scm. Keep up the good work in school & drink lots of water today. Des Moines next weekend, then three weeks until we start resting! Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM drill - each 100 is 50 kick, 50 drill/swim
200 choice easy skulling
1:00 rest
9 x 200 as follows:
1-3 @ :10 rest, 50 fist free br 3, 50 off-side breathing - breathe EVERY stroke (25 la pull/breathe to the right; 25 ra pull/breathe to the left)
4-6 @ :10 rest - 100 IM drill (25 of each stroke), 100 choice kick 25 ez/25 FAST
7-9 @ 3:20 - 100 swim IM, 50 kick breast w/board, 50 swim back/breast
1:00 rest
3 x 75 swim free br 3 @ 1:00
3 x 75 swim IM - NO FREE - @ 1:20
3 x 75 swim free br 3 @ 1:00
3 x 75 swim IM @ 1:15
3 x 75 swim free br 3 @ 1:00
3 x 75 swim IM @ 1:10
3 x 75 swim free br 3 @ 1:00
3 x 75 swim IM @ 1:05
1:00 rest - get HR immediately & OML
1 x 1200 IM - 4 x 300 IM's (75 of each stroke), desc 300's 1-3 to something juicy, then 4th 300 is all drill PERFECT
1:00 rest - get HR immediately & OML
Finish up with 3 sets of:
3 x 50 kick @ :55
1 x 100 @ 1:35 - 50 swim, 50 kick
3 x 50 swim/kick by 25's @ :50
2 x 50 kick FAST for time @ 1:10
No rest between sets.
200 easy loosen after 3rd set = 7700 scm. Keep up the good work in school & drink lots of water today. Des Moines next weekend, then three weeks until we start resting! Have a great day!
Sunday, June 1, 2008
Sunday, June 1, 2009
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - 50 drill, 50 choice
200 choice easy skulling
1:00 rest
24 x 75 as follows:
1-6: 50 fist free br 3, 25 breast kick on back @ 1:20
7-12: 50 off-side breathing free (25 ra only breathing left, then 25 la only breathing right), 25 fly kick on side - @ :10 rest
13-18: 50 swim free br 3 - good head position, steady kick, then 25 choice drill NO FREE @ 1:20
19-24: swim IM - no free, @ 1:20
800 pull free br 3/5/7/9 by 50's - 1st 400 w/paddles & buoy; 2nd 400 w/buoy only
1:00 rest
Finish up with:
6 x 400 swim negative split freestyle br 3 @ 6:00 - 5:45 if you'd like, but no faster than that; descend the 2nd 200 of each 400 1-3, 4-6
Get HR immediately after you finish & OML
200 easy loosen = 6400 scm - a good start to the week. Enjoy the rest of the day, do a good job with your HW and get ready for the rest of the week. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - 50 drill, 50 choice
200 choice easy skulling
1:00 rest
24 x 75 as follows:
1-6: 50 fist free br 3, 25 breast kick on back @ 1:20
7-12: 50 off-side breathing free (25 ra only breathing left, then 25 la only breathing right), 25 fly kick on side - @ :10 rest
13-18: 50 swim free br 3 - good head position, steady kick, then 25 choice drill NO FREE @ 1:20
19-24: swim IM - no free, @ 1:20
800 pull free br 3/5/7/9 by 50's - 1st 400 w/paddles & buoy; 2nd 400 w/buoy only
1:00 rest
Finish up with:
6 x 400 swim negative split freestyle br 3 @ 6:00 - 5:45 if you'd like, but no faster than that; descend the 2nd 200 of each 400 1-3, 4-6
Get HR immediately after you finish & OML
200 easy loosen = 6400 scm - a good start to the week. Enjoy the rest of the day, do a good job with your HW and get ready for the rest of the week. Have a great day!
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