Thursday, July 31, 2008

Sectional's Results:

200 Fly - 2:17.40* (-1.4);
800 Free - 9:28.93 (+17.5);
400 IM - 5:07.18* (-2.7);
400 Free - 4:27.61* (-1.2);
100 Fly - 1:06.22 (+3.3; swum 4 minutes after 400 Free)
1500 Free - 17:25.39* (-23.4)

A great job all around! "*" denotes personal best time.
Keep up the good work and get excited for the LSC Championship!

Wednesday, July 30, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM drill - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
1 x 200 - 50 offside breathing drill, 50 choice drill NO FREE
:20 rest
4 x 50 @ 1:00 - choice free drill, swim NO FREE by 25's
1 x 200 - 100 drill IM, 100 drill/kick breaststroke by 25's
:20 rest
4 x 50 swim @ 1:00 - free/breaststroke by 25's, squeeze feet together on the breast kick
1 x 400 swim - 75 free br 3 - nice & relaxed, 25 choice breaststroke or backstroke - good technique here!
1:00 rest
9 x 50 swim free br 3 @ :55
6 x 75 "slide IM" - #1- 25 fly swim, 25 back swim, 25 breast kick; #2- swim fly/kick back/swim breast; #3- kick fly on side, swim back, swim breast - repeat for #'s 4-6, @ :15 rest
1 x 100 swim IM - PERFECT technique, NOT FAST
200 easy loosen = 3600 scm. Get excited for the meet and do a spectacular job on your HW tonight. Have a great day!

Tuesday, July 29, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
2 sets of:
1 x 200 - drill/kick/different drill/swim, by 25's
:20 rest
3 x 50 swim free/NO FREE by 25's @ :55
1 x 150 swim negative split free br 3 - moderately negative split each 50
:20 rest between sets.
After 2nd set, 1:00 rest, then get right into...
1 x 900 as follows:
75 swim IM, 75 swim backstroke, 150 swim free br 3 - 3 times through; you can build the 25's in the IM to a strong finish if you'd like, but the rest is ALL EASY
1:00 rest
Finish up with 2 sets of:
6 x 25 @ :45 - 1/2 FAST, 1/2 drill
1 x 50 drill PERFECT @ 1:00
No rest between sets.
After 2nd set, go 1 x 200 easy loosen = 3700 scm. Do an excellent job on your HW today and get excited for the meet - psych sheets and timeline should be posted today. Have a great day!

Monday, July 28, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM drill - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
12 x 50 @ 1:00
2- swim/drill by 25's, 1- swim/kick by 25's
You can change strokes after sets of 3 x 50's
1 x 600 pull free br 3/5/7 by 50's - 300 with paddles, 300 w/out
1:00 rest
12 x 25 kick @ :50 - 1 easy, 1 moderate, 1 easy, 1 FAST
6 x 75 swim free br 3 @ 1:10 - all easy with a great stroke
1:00
With fins, finish up with:
20 x 25 @ :45
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all drill; 4- all FAST
200 easy loosen = 3850 scm. Do an outstanding job with your HW tonight and get excited for the meet this weekend. Have a great day!

Sunday, July 27, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
3 x 50 fist free br 3 @ 1:00
1 x 150 swim free/kick breast on back by 25's
:10 rest
3 x 50 choice free drill/choice drill NO FREE by 25's @ 1:10
1 x 150 swim free/NO FREE - should be same stroke on even 25's as you drilled on the 3 x 50's above
1:00 rest between sets.
3 sets of:
2 x 100 swim negative split free br 3 @ 1:30 - use your legs to negative split
1 x 100 swim IM @ 1:50, descend this 100 from set 1 to 3 to something strong - not all out, but strong
With fins:
20 x 25 @ :45 in sets of 4:
1- 1/2 FAST 1/2 easy;
2- 1/2 easy 1/2 FAST;
3- all drill;
4- all FAST!
Some sets free, some sets fly with continuous kick.
200 easy loosen = 4000 scm.
Do an excellent job with your HW today and get excited for the meet next weekend. Tomorrow, more easy swimming and short, fast speedwork with fins. Have a great day!

Friday, July 25, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM drill - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
1 x 300 - 50 off-side breathing freestyle, 50 choice drill/swim by 25's
:30 rest
8 x 50 @ 1:05 - 25 swim build to FAST, 25 drill - same stroke
1:00 rest
2 sets of:
3 x 75 swim free br 3 @ 1:10
1 x 125 swim free br 3 @ 1:45
No rest between sets.
1:00 rest after 2nd set.
BROKEN SWIMS:
3 x 50 swim FAST fly @ :05 rest
100 easy loosen
1:00 rest
3 x 25 swim FAST fly @ :05 rest
100 easy loosen
3 x 50 drill/choice @ 1:10
1:00 rest
3 x 50 swim FAST fly @ :10 rest
100 easy loosen
1:00 rest
3 x 25 swim FAST fly @ :10 rest
100 easy loosen
3 x 50 drill/choice @ 1:10
1:00 rest
3 x 50 swim FAST fly @ :20 rest
100 easy loosen
1:00 rest
3 x 25 swim FAST fly @ :20 rest
300 easy loosen = 4500 scm
Do an excellent job on your HW tonight and get excited for the meet next weekend! Also, HAPPY BIRTHDAY - I think it's going to be a great year for you. Sunday, all easy. Have a great day!

Thursday, July 24, 2008

DISTANCE - written for lcm

600 swim freestyle
400 reverse IM drill - each 100 is drill/kick
200 easy choice skulling
1:00 rest
2 sets of:
4 x 50 @ :10 rest
odds: fist free br 3;
evens: half drill NO FREE, half kick
1 x 150 drill/swim/drill by 50's - same stroke as even 50's
:30 rest between sets.
After 2nd set, get right into...
1 x 600 pull free br 3/5/7 by 50's - 300 meters w/paddles, 300 w/out.
1:00 rest
24 x 50 swim free br 3 as follows:
2 @ :55, 1 @ :45;
2 @ :55, 1 @ :40
Smooth & steady, making the interval.
1:00 rest after #24
1 x 400 swim as follows:
50 - build to FAST at 25 meters, then drill same stroke to the end;
50 swim backstroke - steady tempo, light legs
1:00 rest
With fins:
24 x 1/2 pool sprints @ :45
3 FAST, 1 drill
100 easy loosen = 4800 lcm
Do a great job on your HW today and get excited for the meet next weekend. Drink lots of water and rest up as best as you can. Have a great day!

Wednesday, July 23, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM drill - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
1 x 1200 swim as follows, all smooth & easy-moderate:
300 IM (3 x 100 IM's); 3oo free, 300 backstroke, 300 free
1:00 rest
6 sets of:
3 x 50 swim/kick by 25's @ :55
1 x 75 kick FAST @ 2:00
1 x 25 LUNGBUSTER @ :30
50 easy choice
1:00 rest between sets. After 3rd & 6th sets, get right into..>
200 kick negative split - 2nd 100 should be JUICY
After last 200, go an easy 200 loosen = 4800 scm. Do an outstanding job with your HW tonight and get excited for the meet next weekend. Have a great day!

Tuesday, July 22, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM drill - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
8 x 50 @ 1:05 swim/drill by 25's - 2 free, 2 choice
8 x 75 swim @ 1:10
4- swim free br 3/5/3 by 25's;
4- swim 50 neg split free br 3, 25 swim NO FREE build to FAST finish
2 x 300 swim @ :20 rest
1- free/IM order by 25's (free/fly, then free/back, then free/breast - 2x)
2- swim free, neg split each 150
1:00 rest
3 x BROKEN 100's as follows:
75 swim FAST
:10 rest
25 swim FAST
50 easy loosen @ 2:00
After #3, 200 easy drill/choice by 25's
1:00 rest
3 x BROKEN 100's as follows:
50 swim FAST
:10 rest
25 swim FAST
:05 rest
25 swim FAST
50 easy loosen @ 2:00
After #3, 200 easy drill/choice by 25's
1:00 rest
3 x BROKEN 100's as follows:
4 x 25 swim FAST @ :15 rest/:10 rest/:05 rest for #1,
all @ :10 rest for #2,
then choice for #3
50 easy loosen @ 2:00 after each 100.
Finish up with 250 easy loosen = 4800 scm. Do an excellent job on your HW - make sure you're all caught up after being away last week. Friday Night up at UM - our last LCM workout. Get excited for next week's meet. Have a great day!

Tuesday, July 15, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
2 x 75 drill/drill/kick by 25's @ 1:20 1st back, 2nd set breaststroke
2 x 125 swim as follows: fly/free/back/free/breast, by 25's @ 2:00
6 x 100 swim free br 3 - 2 @ 1:35, 1 @ 1:20
1:00 rest between sets.
With fins, 6 sets of:
4 x 25 drill PERFECT @ :35
3 x 50 swim desc 1-3 to FAST @ 1:00
No rest between sets.
2 sets of:
8 x 25 swim FAST for :08 w/no breathing - SYFO here!
200 easy IM drill/kick by 25's
1:00 rest between sets.
200 easy loosen = 5700 scm. Do an outstanding job on your HW today and make sure you have plenty to do while at the meet. We'll swim regular workout tomorrow afternoon at 4 pm at the pool (4300 or so), then prelims on Thursday for the 200 Fly. Get pumped up for the meet & have a great day!

Monday, July 14, 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
4 sets of:
6 x 25 @ :40
2 x 150 swim negative split free br 3 @ 2:15
odd sets - fly pull w/free kick; even sets - choice fly drill
After 4th set, continue right into:
12 x 50 @ :55 - 2 swim free br 3 w/moderate negative split; 2 swim fly/free
1:00 rest
1 x 1200 as follows:
400 pull w/paddles & buoy br 3/5/7/9 by 50's, then neg split last 2 x 400's, desc 1-2
1:00 rest
Finish up with 4 sets of:
1 x 50 drill PERFECT @ 1:00
2 x 25 kick FAST @ :45
1 x 50 drill PERFECT @ 1:00
1 x 25 swim build to FAST finish @ :45
1 x 25 LUNGBUSTER! @ :45
No rest between sets.
200 easy loosen = 5800 scm. Do an outstanding job with your HW today and make sure you give your parents the meet information. Have a great day!

Sunday, July 13, 2008

DISTANCE - written for lcm

600 swim freestyle
400 reverse IM - each 100 is drill/swim
200 easy choice skulling
1:00 rest
With fins, 2 sets of:
3 x 100 @ :10 rest - 50 breast pull w/dolphin kick, 50 1/2 ra 1/2 la back
4 x 50 kick @ 1:00 - odds are 1/2 FAST, 1/2 easy; evens are all FAST
No rest between sets.
3 sets of:
2 x 100 swim free br 3 @ 1:35
1 x 150 swim free br 3/5/3 by 50's @ 2:00
1 x 150 @ 2:50 - fist free br 3/swim free br 3/choice drill NO FREE, by 50's
6 x 50 swim @ :50 - odds are 1/2 swim free build kick to FAST, then c/up drill to the end; evens are swim NO FREE
1:00 rest between sets.
With fins, finish up with:
9 x 150 swim free br 3 @ 2:40 - descend 1-3's to something smoking FAST
200 easy loosen = 6150 lcm
Do an excellent job on your HW tonight & get excited for the meet this week. I'll have all the information for you tomorrow. Have a great day!

Friday, July 11, 2008

DISTANCE - written for lcm

600 swim freestyle
400 reverse IM drill - each 100 is drill/kick by 50's
200 easy choice skulling
1:00 rest
2 sets of:
3 x 100 @ 1:40 - 50 swim freestyle br 3, 50 drill choice in main race stroke
300 swim - 100 free br 3, 50 in main race stroke - 1/2 swim build to FAST in mid-pool, then 1/2 drill
:30 rest between sets.
12 sets of:
BROKEN 200's as follows:
50 swim in mrs build to FAST finish
50 drill in mrs
:05 rest
50 swim in mrs at 200 GP
:10 rest
50 swim in mrs FASTER than 200 GP
200 easy loosen after 4th, 8th & 12th sets.
5400 lcm
Do an excellent job with your HW this weekend and get excited for TAPER! Sunday up at UM at 2:15 for lcm. Have a great day!

Thursday, July 10, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
9 x 100 @ :10 rest
1-3: 50 catch-up free, 50 choice
4-6: 25 breast pull w/dolphin kick, 25 breast pull w/free kick, 50 2 kicks 1 pull breast
7-9: 50 1/2 ra 1/2 la backstroke drill, 50 swim breaststroke
3 x 300 @ :20 rest - 75 swim backstroke - middle 25 is build to FAST, 50 swim negative split breaststroke, 25 kick FAST on back
1:00 rest
1 x 1200 swim - 300 IM drill (75 of each stroke, drill/drill/swim by 25's), then 300 swim IM - 3 x 100 IM's, desc 1-3 to what you can
1:00 rest
24 x 25 swim @ :40 - :08 swim FAST w/NO BREATHING, then easy to the end
1:00 rest
With fins, 4 sets of:
3 x 50 kick @ :50
2 x 25 LUNGBUSTER @ :40
1 x 200 kick fly WITH CONTINUOUS KICK
:30 rest between sets; 2nd set, 50's @ :45; 3rd set, 50's @ :40; 4th set, 50's @ :35!
Finish up with:
12 x 75 swim free br 3 - 3 @ 1:10, 1 @ 1:00; 2 @ 1:10, 2 @ 1:00; 1 @ 1:10, 3 @ 1:00
200 easy loosen = 7500 scm
Do a stellar job on your HW tonight & get excited for the TAPER - one last day before we rest! Have a great day!

Wednesday, July 9, 2008

DISTANCE - written for scy

600 swim freestyle
400 reverse IM drill - each 100 is kick/drill/kick/swim, by 25's
200 easy choice skulling
1:00 rest
3 sets of:
3 x 100 @ 1:40 - 50 drill, 50 swim
2 x 50 swim/kick by 25's @ :50
No rest between sets.
6 x 100 swim freestyle br 3 @ 1:15
1:00 rest
8 sets of:
3 x 25 swim FAST fly @ :40 - add up for 75 total
1 x 50 easy choice @ 1:00
1 x 75 swim FAST fly - how close can you come to your 75 add-up time?
1 x 100 choice drill @ 2:00
No rest between sets.
After 8th set, get right into...
800 pull br 3/5/7/9 by 50's, negative split each 400
200 easy loosen = 6400 scy
Do an outstanding job on your HW tonight & get excited for the TAPER! Have a great day!

Tuesday, July 8, 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
600 - odd 100's are drill/swim by 25's - IM order: 1st 100 is fly, 3rd 100 is back, 5th 100 is breast; even 100's are swim IM desc 1-3 to what you can
:30 rest
600 - 50 swim back, 50 swim breast - desc the 100's 1-3, 4-6
:30 rest
600 swim freestyle - 75 br 3, 50 br 5, 25 catch-up drill w/overkick (4x)
1:00 rest
4 sets of:
4 x {1 minute kick on back FAST at the wall
{1 x 25 kick FAST breaststroke @ :45
1 x 75 kick FAST IM order by 25's @ 1:30
1 x 50 kick FAST freestyle @ 1:00
1 x 125 swim freestyle br 3 - except middle 25 is br 5 - @ 1:45
1:00 rest after 1st & 3rd sets.
After 4th set, continue right into...
2 sets of:
6 x 50 swim - 2 free/back by 25's @ :50, 1 swim free br 3 @ :40
1 x 400 swim free br 3 - negative split each 200 - @ 6:00
6 x 50 swim - 2 back/breast by 25's @ :50, 1 free br 3 @ :40
No rest between sets. After 2nd set...
1:00 rest
200 kick FAST for time
1:00 rest
Finish up with...
24 x 25 @ :40 - sprint all out FAST - NO BREATHING for :08, then ez - switch strokes after sets of 6
200 easy loosen = 7400 scm. Do an excellent job with your HW tonight & get excited for the TAPER! Tomorrow, LCM @ UM. Have a great day!

Monday, July 7, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
4 x 100 @ 1:50 - 50 choice drill, 50 kick ez/FAST by 25's - change strokes by set
1 x 300 swim - negative split each 100, desc the 300 by set, so #3 is pretty juicy - @ 4:45
No rest between sets.
3 sets of:
7 x 50 swim FAST @ :05 rest - we'll add these up, don't be afraid to empty the tank here!
200 easy loosen @ 4:00
4 x 50 @ 1:10 - 25 choice drill, 25 swim dps, desc stroke count
1:00 rest between sets. After 3rd set, continue into...
400 pull br 3/5, 3/7 by 50's
1:00 rest
3 x 300 swim freestyle descend 1-3 to something smoking FAST @ 5:00
200 easy loosen = 7050 scm. Do an excellent job on your HW tonight and get excited to start the taper. Have a great day!

Sunday, July 6, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM drill - each 100 is 50 drill, 50 kick
200 easy choice skulling
1:00 rest
12 x 50 as follows:
2- fist free drill @ 1:05
2- swim/kick choice by 25's @ :55
4 sets of:
2 x 75 swim free br 3 @ 1:15
2 x 125 swim free br 3 @ 1:45
2 x 150 swim free br 3 negative split @ 2:15
2 x 100 swim free br 3 @ 1:15
No rest between sets.
Finish up with 4 sets of:
3 x 50 swim/kick by 25's @ :55
1 x 50 kick @ :55
1 x 50 easy choice @ :55
3 x 50 kick FAST @ 1:10
No rest between sets.
200 easy loosen = 7200 scm. Do an excellent job on your HW today and get excited for the last week of hard work - then we rest! Have a great day!

Friday, July 4, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM- drill/drill/swim/kick by 25's
200 choice easy skulling
1:00 rest
From the flags, 3 sets of:
4 x 50 skull-kick/drill @ :50, then sprint @ :40
2 x 75 swim IM desc 1-2 @1:20
3 x 50 swim neg split free br 3 @ :45
No rest betwen sets.
After 3rd set...
600 pull free br 3/5, 3/7, 3/9 by 50's
1:00 rest
5 sets of:
1 x 150 - 50 FAST free, 100 easy
3 x 50 choice drill @ 1:00
1 x 150 - 100 FAST free, 50 easy
3 x 50 choice drill @ 1:10
1 x 150 FAST free br 3
3 x 50 choice drill @ 1:00
1:00 rest between sets.
200 easy loosen after the 5th set = 8000 scm. Do an excellent job with your HW this weekend and get excited for the TAPER - one week until we rest. Have a great day!

Thursday, July 3, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM drill - each 100 is kick/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 fist free drill @ 1:00
1 x 300 swim free, 75 br 3, 50 br 5, 25 fly kick on side
:30 rest
4 x 50 drill @ :10 rest - off-side breathing free drill
1 x 600 swim negative split free (each 300) br 3
:30 rest
4 x 50 choice backstroke drill @ 1:00 - head back, don't overreach on the entry
1 x 900 swim - 150 free br 3/5/3 by 50's, then 150 backstroke, desc the 50's 1-3
:30 rest
6 x 50 breaststroke drill @ 1:10 - 25 breast pull w/free kick, 25 choice
1 x 1200 swim - 200 negative split free br 3, 100 swim IM, desc 1-4
get HR immediately & OML
1:00 rest
With fins:
24 x 75 as follows:
1-3: @ 1:00 - you'll have to hustle here!
4-6: desc 1-3 to all out FAST @ 1:30
200 easy loosen = 7100 scm. Do a stellar job on your HW today and get pumped up for the taper. Have a great day!

Wednesday, July 2, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
200 easy choice skulling
1:00 rest
4 sets of:
3 x 75 drill/swim/drill by 25's @ 1:20
3 x 25 swim dps, desc stroke count 1-3 by 25's @ :40
1 x 150 swim negative split freeestyle br 3 - desc the 2nd 75 1-4 to what you can
:30 rest between sets.
8 sets of:
3 x 25 swim FAST fly @ :40
100 easy loosen @ 1:00 rest
2 x 50 swim FAST fly @ 1:15
100 easy loosen @ 1:00 rest
1 x 75 swim FAST fly
100 easy loosen @ 1:00 rest
200 easy loosen after the 8th set = 7600 scm. Do an excellent job on your HW tonight and get excited for the taper. Have a great day!

Tuesday, July 1, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM drill - each 100 is 50 drill, 50 kick
200 easy choice skulling
1:00 rest
800 - 100 swim IM, 100 kick ez/FAST by 25's
600 pull free br 3/5, 3/7, 3/9 by 50's - 2nd 300 faster than the 1st
400 - 200 back, 200 breast - each 200 is drill/swim by 50's
1:00 rest - put fins on
With fins:
8 x 75 @ 1:20 - 50 breast pull w/dolphin kick, 25 breast pull w/free kick
1:00 rest - take fins off
3 sets of:
4 x 75 swim free/breast/back by 25's @ 1:20
3 x 200 swim free br 3, except 3rd 50 is kick FAST @ 3:10
300 swim IM - descend the 75's IM's 1-3 to what you can, then last 75 is kick FAST
1:00 rest between sets.
200 easy loosen after the 3rd set = 7400 scm. Do an outstanding job with your HW tonight and get excited for the taper! Have a great day!