Sunday, August 31, 2008
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM drill - each 100 is kick/drill/kick/swim by 25's
1:00 rest
2 sets of:
1 x 150 @ :15 rest - 50 fist free, 25 swim free, 50 off-side breathing drill, 25 swim free
1 x 150 @ :15 rest - 50 choice drill NO FREE, 25 swim same stroke, NO FREE
1 x 200 swim 25 free, 25 NO FREE - should be same stroke you drilled on 2nd 150 above
:20 rest between sets.
YOUR CHOICE:
3 sets of:
4 x 50 swim free @ :55
4 x 50 swim free @ :50
4 x 50 swim free @ :45
No rest between sets.
OR...
50 x 50 @ :50 -all steady, balanced and relaxed.
Get HR immediately after finishing & OML. Then,
Drilling until the end - we can work on anything you'd like.
Warmdown a little if you need to. Enjoy your last weekend off & get excited for the school year to start. Have a great day!
Sunday, August 31, 2008
Sunday, August 31, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is kick/drill/kick/swim by 25's
200 eascy choice skulling
1:00 rest
9 x 50 as follows:
2- fist freestyle drill @ 1:00, keep fingers OVER thumbs, get water on forearms
1- kick/drill by 25's NO FREE @ 1:00
9 x 50 as follows:
2- 2 fly/2 breast drill @ 1:00
1- swim back/breast by 25's @ 1:00
12 x 150 as follows:
1-3: swim negative split free br 3 @ 2:30 - good turns, giddyup with your legs on the 2nd 75
4-6: 75 kick breast on back/choice breast drill/swim breast by 25's, then 75 swim IM by 25's (NO FREE) @ :15 rest
7-9: swim negative split free br 3 @ 2:30 - good turns, giddyup with your legs on the 2nd 75
10-12: swim 75 IM (by 25's, NO FREESTYLE), 75 backstroke, desc 1-3 to what you can @ :15 rest
200 easy loosen = 4000scm.
Do an excellent job with your HW this weekend. More kick/swims this week. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is kick/drill/kick/swim by 25's
200 eascy choice skulling
1:00 rest
9 x 50 as follows:
2- fist freestyle drill @ 1:00, keep fingers OVER thumbs, get water on forearms
1- kick/drill by 25's NO FREE @ 1:00
9 x 50 as follows:
2- 2 fly/2 breast drill @ 1:00
1- swim back/breast by 25's @ 1:00
12 x 150 as follows:
1-3: swim negative split free br 3 @ 2:30 - good turns, giddyup with your legs on the 2nd 75
4-6: 75 kick breast on back/choice breast drill/swim breast by 25's, then 75 swim IM by 25's (NO FREE) @ :15 rest
7-9: swim negative split free br 3 @ 2:30 - good turns, giddyup with your legs on the 2nd 75
10-12: swim 75 IM (by 25's, NO FREESTYLE), 75 backstroke, desc 1-3 to what you can @ :15 rest
200 easy loosen = 4000scm.
Do an excellent job with your HW this weekend. More kick/swims this week. Have a great day!
Friday, August 29, 2008
Saturday Morning, August 30, 2008
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
1:00 rest
12 x 25 @ :40
2- fist free drill, get water on forearms;
2- choice drill in 4th best stroke
12 x 50 @ :50
2- swim negative split freestyle
2- swim/kick by 25's in 4th best stroke @ :50 (@ :55 if you need to, but really try to make them @ :50)
200 choice skulling - mix it up by 50's if you'd like (50 w/hands in front, 50 with hands at side, etc...)
1:00 rest
3 x 300 swim freestyle @ 3:40
3 x 300 swim freestyle descend 1-3 to all out FAST @ 5:30 - get your time
3 x 300 swim freestyle @ 3:30 (@ 3:20 or 3:25 if you can)
3 x 300 swim freestyle descend 1-3 to all out FAST @ 5:30 - get your time
After last 300, get HR immediately & OML
1:00 rest
With fins, finish up with (all in main race stroke) 24 x 25 as follows:
1- choice drill @ :40
2- kick FAST dolphin kick on side or back @ :40
3- swim FAST @ :20
4- LUNGBUSTER @ :20
You'll have to hustle here, but it's a manageable set; realx on the 25 drill @ :40, then the 2nd 25 is kick FAST - also @ :40, then you have to really move it on the last 2 x 25 of each set.
When you are finished with the fin set, take off your fins and warmdown a easy 200.
Enjoy the weekend off and make sure you are ready for schoo next week. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
1:00 rest
12 x 25 @ :40
2- fist free drill, get water on forearms;
2- choice drill in 4th best stroke
12 x 50 @ :50
2- swim negative split freestyle
2- swim/kick by 25's in 4th best stroke @ :50 (@ :55 if you need to, but really try to make them @ :50)
200 choice skulling - mix it up by 50's if you'd like (50 w/hands in front, 50 with hands at side, etc...)
1:00 rest
3 x 300 swim freestyle @ 3:40
3 x 300 swim freestyle descend 1-3 to all out FAST @ 5:30 - get your time
3 x 300 swim freestyle @ 3:30 (@ 3:20 or 3:25 if you can)
3 x 300 swim freestyle descend 1-3 to all out FAST @ 5:30 - get your time
After last 300, get HR immediately & OML
1:00 rest
With fins, finish up with (all in main race stroke) 24 x 25 as follows:
1- choice drill @ :40
2- kick FAST dolphin kick on side or back @ :40
3- swim FAST @ :20
4- LUNGBUSTER @ :20
You'll have to hustle here, but it's a manageable set; realx on the 25 drill @ :40, then the 2nd 25 is kick FAST - also @ :40, then you have to really move it on the last 2 x 25 of each set.
When you are finished with the fin set, take off your fins and warmdown a easy 200.
Enjoy the weekend off and make sure you are ready for schoo next week. Have a great day!
Friday, August 29, 2008
SPRINTERS - written for scy
P.M. workout
400 swim relaxed freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
400 swim backstroke - good dolphin kick off of turns past the flags, keep hips up as you're swimming
1:00 rest
4 total rounds off (4 x "broken" 50's, then 2 x 50's kick FAST, then 1 x 150 neg split free - 4 times through):
From the flags:
4 x "broken" 50's from the flags:
1 x 30 @ :50 - skull-kick (kick FAST) in place for :05, then swim in, do turn, and drill to the far end - @ :50
1 x 20 @ :40 - sprint your face off (go SYFO!) back to the flags, same stroke as you drilled above
After 4th "broken" 50, move back to the wall, and continue right into:
2 x 50 kick FAST @ 1:00
1 x 150 swim negative split freestyle @ 2:30 - big giddyup with your legs on the 2nd 75
No rest between sets.
After 4th round...
1 x 400 pull free br 3/5/7/9 by 50's - buoys only.
1:00 rest
Finish up with 5 sets of (odd sets, 100's are main race stroke, NO FREE; even sets, 100's are free):
3 x 100 swim/kick by 50's @ 1:25 free (@ 1:30 if you need to); @ 1:35 main race stroke NO FREE (@ 1:40 if you need to)
1 x 200 swim - swim 2 x 100 IM's, descend 1-2 to half your 200 IM Goal Time, @ 3:45
No rest between sets.
When you are finished with the 5 sets, warmdown a 200, then work on turns in your main race stroke from the middle of the pool until the end of workout. Have a great day!
SPRINTERS - written for scy
P.M. workout
400 swim relaxed freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
400 swim backstroke - good dolphin kick off of turns past the flags, keep hips up as you're swimming
1:00 rest
4 total rounds off (4 x "broken" 50's, then 2 x 50's kick FAST, then 1 x 150 neg split free - 4 times through):
From the flags:
4 x "broken" 50's from the flags:
1 x 30 @ :50 - skull-kick (kick FAST) in place for :05, then swim in, do turn, and drill to the far end - @ :50
1 x 20 @ :40 - sprint your face off (go SYFO!) back to the flags, same stroke as you drilled above
After 4th "broken" 50, move back to the wall, and continue right into:
2 x 50 kick FAST @ 1:00
1 x 150 swim negative split freestyle @ 2:30 - big giddyup with your legs on the 2nd 75
No rest between sets.
After 4th round...
1 x 400 pull free br 3/5/7/9 by 50's - buoys only.
1:00 rest
Finish up with 5 sets of (odd sets, 100's are main race stroke, NO FREE; even sets, 100's are free):
3 x 100 swim/kick by 50's @ 1:25 free (@ 1:30 if you need to); @ 1:35 main race stroke NO FREE (@ 1:40 if you need to)
1 x 200 swim - swim 2 x 100 IM's, descend 1-2 to half your 200 IM Goal Time, @ 3:45
No rest between sets.
When you are finished with the 5 sets, warmdown a 200, then work on turns in your main race stroke from the middle of the pool until the end of workout. Have a great day!
Friday, August 29, 2008
DISTANCE - written for scm
600 swim freestyle with GREAT TURNS
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
2 x 600 as follows:
100 swim free negative split, 100 swim backstroke negative split, 100 swim IM, desc 1-2
:30 rest between each 600. Then,
From the flags, 4 sets of:
4 x skull-kick/drill 50's @ :40/:30
2 x 50 kick FAST @ 1:15
1 x 150 swim negative split freestyle @ 2:30
No rest between sets.
After 4th set, get HR immediately & OML.
Quick loosen, then meet me at the Batting Range! Do an excellent job with your HW this weekend, and get excited for the winter season. Have a great day!
DISTANCE - written for scm
600 swim freestyle with GREAT TURNS
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
2 x 600 as follows:
100 swim free negative split, 100 swim backstroke negative split, 100 swim IM, desc 1-2
:30 rest between each 600. Then,
From the flags, 4 sets of:
4 x skull-kick/drill 50's @ :40/:30
2 x 50 kick FAST @ 1:15
1 x 150 swim negative split freestyle @ 2:30
No rest between sets.
After 4th set, get HR immediately & OML.
Quick loosen, then meet me at the Batting Range! Do an excellent job with your HW this weekend, and get excited for the winter season. Have a great day!
Thursday, August 28, 2008
Friday, August 29, 2008
SPRINTERS - written for scy
A.M. workout
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
6 x 50 drill/swim free by 25's @ :10 rest - drill is off side breathing
300 pull free br 3/7 by 50's
1:00 rest
6 x 50 drill/swim backstroke by 25's @ :10 rest - drill is 1/2 ra, 1/2 la backstroke
600 as follows:
150 pull free br 3/5/7 by 50's, then 150 swim backstroke, really rolling your hips
1:00 rest
With fins, 4 sets of:
6 x 25 @ :40 - odds are fly kick on side, evens are fly pull w/free kick
2 x 50 swim fly @ 1:00 - smooth on the way, then build tempo & speed on the 2nd 25
Still with fins:
8 x 75 breaststroke pull with dolphin kick @ 1:30 - get flat on the water, head down & hips up at the end of each stroke.
Before you leave, let me explain the "skull-kick/drill 50's."
Great job at the meet! See you on Sunday here about 10 a.m. Have a great day!
SPRINTERS - written for scy
A.M. workout
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
6 x 50 drill/swim free by 25's @ :10 rest - drill is off side breathing
300 pull free br 3/7 by 50's
1:00 rest
6 x 50 drill/swim backstroke by 25's @ :10 rest - drill is 1/2 ra, 1/2 la backstroke
600 as follows:
150 pull free br 3/5/7 by 50's, then 150 swim backstroke, really rolling your hips
1:00 rest
With fins, 4 sets of:
6 x 25 @ :40 - odds are fly kick on side, evens are fly pull w/free kick
2 x 50 swim fly @ 1:00 - smooth on the way, then build tempo & speed on the 2nd 25
Still with fins:
8 x 75 breaststroke pull with dolphin kick @ 1:30 - get flat on the water, head down & hips up at the end of each stroke.
Before you leave, let me explain the "skull-kick/drill 50's."
Great job at the meet! See you on Sunday here about 10 a.m. Have a great day!
Thursday, August 28, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
1:00 rest
6 sets of:
6 x 25 @ :50
1- fly pull w/free kick;
2- swim fly w/continuous kick;
3- LUNGBUSTER
1 x 50 kick FAST - add up times for 300 total
:30 rest between sets.
After 6th set, get HR immediately & OML; then...
800 - 200 pull free br 3/5/7/9 by 50's, 200 swim backstroke - hands at 11 & 1 on the entry
1:00 rest
3 x 100 kick FAST @ 2:30 - add up times for 300 total - can you be within :06 of 50's add-up? Within :09?
Work on turns from the middle of the pool; then...
200 easy loosen = approximately 3800 scm. Do an excellent job with your HW today and get excited for tomorrow's workout - batting cage when we're done. 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
6 sets of:
6 x 25 @ :50
1- fly pull w/free kick;
2- swim fly w/continuous kick;
3- LUNGBUSTER
1 x 50 kick FAST - add up times for 300 total
:30 rest between sets.
After 6th set, get HR immediately & OML; then...
800 - 200 pull free br 3/5/7/9 by 50's, 200 swim backstroke - hands at 11 & 1 on the entry
1:00 rest
3 x 100 kick FAST @ 2:30 - add up times for 300 total - can you be within :06 of 50's add-up? Within :09?
Work on turns from the middle of the pool; then...
200 easy loosen = approximately 3800 scm. Do an excellent job with your HW today and get excited for tomorrow's workout - batting cage when we're done. Have a great day!
Wednesday, August 27, 2008
Wednesday, August 27, 2008
SPRINTERS - written for scy
P.M. workout
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
1:00 rest
2 sets of:
4 x 75 swim freestyle @ 1:10
4 x 75 swim free/best main race stroke/free by 25's @ 1:10
4 x 75 swim free/4th best stroke/free by 25's @ 1:10
No rest between sets.
4 sets of:
3 x 100 @ 1:45 - 50 swim, 50 kick descend 1-3 to something juicy!
1 x 75 kick FAST for time - get time, add together for 300 total.
1:00 rest between sets.
After 4th set, continue right into:
400 pull free br 3/5/7/9 by 50's - buoys only
1:00 rest
3 x 100 kick FAST FOR TIME @ 2:30 - add up times, can you be faster than the 4 x 75's add-up?
Finish up with:
24 x 25 @ :40 in main race stroke - sprint your face off for :08 NO BREATHING, then easy to the end
200 easy loosen, then (if there is time) work on turns from the middle of the pool. Eat well, drink lots of water tonight & get excited for the meet tomorrow. Have a great day!
SPRINTERS - written for scy
P.M. workout
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
1:00 rest
2 sets of:
4 x 75 swim freestyle @ 1:10
4 x 75 swim free/best main race stroke/free by 25's @ 1:10
4 x 75 swim free/4th best stroke/free by 25's @ 1:10
No rest between sets.
4 sets of:
3 x 100 @ 1:45 - 50 swim, 50 kick descend 1-3 to something juicy!
1 x 75 kick FAST for time - get time, add together for 300 total.
1:00 rest between sets.
After 4th set, continue right into:
400 pull free br 3/5/7/9 by 50's - buoys only
1:00 rest
3 x 100 kick FAST FOR TIME @ 2:30 - add up times, can you be faster than the 4 x 75's add-up?
Finish up with:
24 x 25 @ :40 in main race stroke - sprint your face off for :08 NO BREATHING, then easy to the end
200 easy loosen, then (if there is time) work on turns from the middle of the pool. Eat well, drink lots of water tonight & get excited for the meet tomorrow. Have a great day!
Wednesday, August 27, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
1:00 rest
32 x 50 as follows:
1-3: swim negative split freestyle br 3 with GREAT turns @ :55
4 - kick choice @ :55
5-7: swim IM order by 25's @ :55
8- kick choice @ :50
No rest between sets of 8.
Get HR immediately after #32, then again OML.
Finish up with...
1 x 1200 - 200 pull free br 3/5/7/9 by 50's, then 100 IM swim, descend the 100's IM 1-4 to what you can.
200 easy loosen = 4000 scm.
Do an excellent job on your HW today and get excited for the winter. 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
32 x 50 as follows:
1-3: swim negative split freestyle br 3 with GREAT turns @ :55
4 - kick choice @ :55
5-7: swim IM order by 25's @ :55
8- kick choice @ :50
No rest between sets of 8.
Get HR immediately after #32, then again OML.
Finish up with...
1 x 1200 - 200 pull free br 3/5/7/9 by 50's, then 100 IM swim, descend the 100's IM 1-4 to what you can.
200 easy loosen = 4000 scm.
Do an excellent job on your HW today and get excited for the winter. Have a great day!
Tuesday, August 26, 2008
Wednesday, August 27, 2008
SPRINTERS - written for scy
A.M. workout
HAPPY BIRTHDAY!
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
1:00 rest
4 x 100 @ :15 rest - 50 off-side breathing drill (freestyle), 50 2 fly/2 breast drill - take your time & do this drill well.
3 sets of:
4 x 75 swim IM order by 25's - no free - @ 1:15
1 x 125 swim free with 6 beat kick on last 50
:30 rest between sets. Get HR immediately after 3rd set & OML
75 easy loosen
With fins:
9 x 150 @ 2:40 swim freestyle descend 1-3 to something absolutely smoking FAST!
Take off fins
Finish up with starts & LUNGBUSTERS!
Warmdown well before you get out - BIG kicking tonight. Get excited for the meet tomorrow and have a great birthday!
SPRINTERS - written for scy
A.M. workout
HAPPY BIRTHDAY!
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
1:00 rest
4 x 100 @ :15 rest - 50 off-side breathing drill (freestyle), 50 2 fly/2 breast drill - take your time & do this drill well.
3 sets of:
4 x 75 swim IM order by 25's - no free - @ 1:15
1 x 125 swim free with 6 beat kick on last 50
:30 rest between sets. Get HR immediately after 3rd set & OML
75 easy loosen
With fins:
9 x 150 @ 2:40 swim freestyle descend 1-3 to something absolutely smoking FAST!
Take off fins
Finish up with starts & LUNGBUSTERS!
Warmdown well before you get out - BIG kicking tonight. Get excited for the meet tomorrow and have a great birthday!
Tuesday, August 26, 2008
SPRINTERS - written for scy
P.M. workout
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
1:00 rest
1 x 200 fist free drill/kick/fist free drill/swim free by 50's @ 3:30
8 x 1/2 pool sprints @ :30 - all freestyle
1 x 200 drill/kick/different drill/swim by 50's - in main race stroke, NO FREESTYLE @ 3:30
8 x 1/2 pool sprints @ :30 - in same stroke as the 200 you just did.
1 x 200 - choice stroke, but only one stroke - swim PERFECT/swim build to FAST by 25's
1:00 rest
Concentrate on using your legs in the following set to get you through - don't just spin your arms - KICK to get you going!
3 sets of:
6 x 100 swim @ 1:20 - 2 swim negative split free, 3rd & 6th are 50 main race stroke NO FREE, 50 free
2 x 50 kick FAST @ 1:00
6 x 100 swim @ 1:15 - 2 swim negative split free, 3rd & 6th are swim 50 main race stroke NO FREE, 50 free
2 x 50 kick FAST @ 1:00
1:00 rest between sets - get HR immediately after last 50 kick & again one minute later (OML)
After 3rd set, get HR immediately & OML, then continue right into:
200 pull free br 3/7 by 50's
1:00 rest
200 kick FAST for time
Warmdown a bit before you get out. Be sure to eat well & drink lots & lots of water tonight. Have a great day!
SPRINTERS - written for scy
P.M. workout
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
1:00 rest
1 x 200 fist free drill/kick/fist free drill/swim free by 50's @ 3:30
8 x 1/2 pool sprints @ :30 - all freestyle
1 x 200 drill/kick/different drill/swim by 50's - in main race stroke, NO FREESTYLE @ 3:30
8 x 1/2 pool sprints @ :30 - in same stroke as the 200 you just did.
1 x 200 - choice stroke, but only one stroke - swim PERFECT/swim build to FAST by 25's
1:00 rest
Concentrate on using your legs in the following set to get you through - don't just spin your arms - KICK to get you going!
3 sets of:
6 x 100 swim @ 1:20 - 2 swim negative split free, 3rd & 6th are 50 main race stroke NO FREE, 50 free
2 x 50 kick FAST @ 1:00
6 x 100 swim @ 1:15 - 2 swim negative split free, 3rd & 6th are swim 50 main race stroke NO FREE, 50 free
2 x 50 kick FAST @ 1:00
1:00 rest between sets - get HR immediately after last 50 kick & again one minute later (OML)
After 3rd set, get HR immediately & OML, then continue right into:
200 pull free br 3/7 by 50's
1:00 rest
200 kick FAST for time
Warmdown a bit before you get out. Be sure to eat well & drink lots & lots of water tonight. Have a great day!
Tuesday, August 26, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
1:00 rest
2 x 300 @ :20 rest as follows:
1- 75 IM drill (25 of each stroke, no free), 75 IM kick (25 of each stroke, no free)
2- 75 IM drill (25 of each stroke, no free), 75 IM swim (25 of each stroke, no free)
Descend the 75's swim IM 1-2 on the 2nd 300
1:00 rest
2 sets of:
4 x 50 kick @ 1:05
1 x 100 50 swim, 50 kick choice @ 2:00
4 x 50 kick @ 1:00
1 x 100 50 swim, 50 kick choice @ 2:00
4 x 50 kick @ :55
1 x 100 50 swim, 50 kick choice @ 1:00
Descend the 100's swim/kick from 1-3 in both sets.
200 easy loosen = 2600 scm. Do an excellent job with your HW tonight & get excited for the winter! Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
1:00 rest
2 x 300 @ :20 rest as follows:
1- 75 IM drill (25 of each stroke, no free), 75 IM kick (25 of each stroke, no free)
2- 75 IM drill (25 of each stroke, no free), 75 IM swim (25 of each stroke, no free)
Descend the 75's swim IM 1-2 on the 2nd 300
1:00 rest
2 sets of:
4 x 50 kick @ 1:05
1 x 100 50 swim, 50 kick choice @ 2:00
4 x 50 kick @ 1:00
1 x 100 50 swim, 50 kick choice @ 2:00
4 x 50 kick @ :55
1 x 100 50 swim, 50 kick choice @ 1:00
Descend the 100's swim/kick from 1-3 in both sets.
200 easy loosen = 2600 scm. Do an excellent job with your HW tonight & get excited for the winter! Have a great day!
Monday, August 25, 2008
Monday, August 25, 2008
SPRINTERS - written for scy
P.M. workout
400 swim relaxed freestyle
400 reverse IM - each 100 is kick/drill by 25's
1:00 rest
12 x 100 as follows:
1- 50 fly kick on side, 50 choice backstroke drill @ 1:50
2- 50 breaststroke kick on back, 50 2 kicks 1 pull breaststroke @ 1:50
3- swim 50 back, 50 breast @ 1:40 - descend this 100 1-4 to what you can with FAST turns.
No rest between sets of 3.
1:00 rest after #12
3 sets of (only one set can be with paddles, all three sets with buoys):
6 x 75 pull free br 3/5/7 by 25's @ 1:10
6 x 50 swim back/breast by 25's @ :50 (@ :45 in 2nd set; @ :40 in 3rd set if you can - otherwise, go 3rd set again @ :45)
1 x 250 swim backstroke - 100 cruise with great stroke, descend the last 3 x 50's 1-3 to all out juicy FAST with explosive turns here!
1:00 rest between sets.
With fins, finish up with:
24 x 25 @ :40 as follows:
1- breaststroke pull w/dolphin kick;
2- kick on back with arms pointed (streamlined) towards the ceiling;
3- kick choice FAST;
4- LUNGBUSTER with FAST dolphin kick the entire 25.
Warmdown an easy 200 before you get out. If there is time, from the middle of the pool, work on back to breast turns before you get out. Get excited for the meet on Thursday! Have a great day!
SPRINTERS - written for scy
P.M. workout
400 swim relaxed freestyle
400 reverse IM - each 100 is kick/drill by 25's
1:00 rest
12 x 100 as follows:
1- 50 fly kick on side, 50 choice backstroke drill @ 1:50
2- 50 breaststroke kick on back, 50 2 kicks 1 pull breaststroke @ 1:50
3- swim 50 back, 50 breast @ 1:40 - descend this 100 1-4 to what you can with FAST turns.
No rest between sets of 3.
1:00 rest after #12
3 sets of (only one set can be with paddles, all three sets with buoys):
6 x 75 pull free br 3/5/7 by 25's @ 1:10
6 x 50 swim back/breast by 25's @ :50 (@ :45 in 2nd set; @ :40 in 3rd set if you can - otherwise, go 3rd set again @ :45)
1 x 250 swim backstroke - 100 cruise with great stroke, descend the last 3 x 50's 1-3 to all out juicy FAST with explosive turns here!
1:00 rest between sets.
With fins, finish up with:
24 x 25 @ :40 as follows:
1- breaststroke pull w/dolphin kick;
2- kick on back with arms pointed (streamlined) towards the ceiling;
3- kick choice FAST;
4- LUNGBUSTER with FAST dolphin kick the entire 25.
Warmdown an easy 200 before you get out. If there is time, from the middle of the pool, work on back to breast turns before you get out. Get excited for the meet on Thursday! Have a great day!
Monday, August 25, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
1:00 rest
5 x 50 swim/kick by 25's @ 1:00
300 pull br 3/5/7 by 50's
1:00 rest - get HR
5 x 50 swim/kick by 25's @ :55
300 pull br 3/5/7 by 50's
1:00 rest - get HR
4 x 50 swim/kick by 25's @ :50
300 pull br 3/5/7 by 50's
1:00 rest - get HR immediately & OML
4 x 100 @ 3:00 kick choice desc 1-4 to something JUICY!
Work on turns from the middle of the pool, then 200 ez loosen = 3500 scm (approximately). Do an excellent job on your HW today and get excited for a great winter! Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
1:00 rest
5 x 50 swim/kick by 25's @ 1:00
300 pull br 3/5/7 by 50's
1:00 rest - get HR
5 x 50 swim/kick by 25's @ :55
300 pull br 3/5/7 by 50's
1:00 rest - get HR
4 x 50 swim/kick by 25's @ :50
300 pull br 3/5/7 by 50's
1:00 rest - get HR immediately & OML
4 x 100 @ 3:00 kick choice desc 1-4 to something JUICY!
Work on turns from the middle of the pool, then 200 ez loosen = 3500 scm (approximately). Do an excellent job on your HW today and get excited for a great winter! Have a great day!
Monday, August 25, 2008
SPRINTERS - written for scy
A.M. workout
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick by 25's
1:00 rest
8 x 50 @ 1:00 choice drill/swim dist per stroke by 25's - in main race stroke
1 x 300 swim - 25 in main race stroke, 25 backstroke - build odd 25's to FAST
1:00 rest
3 x 50 swim/kick in main race stroke by 25's @ :55
1 x 150 swim negative split freestyle - really use your legs on the 2nd 75 @ 2:30
4 x 50 swim/kick in main race stroke by 25's @ :50
1 x 150 swim negative split freestyle - aggressive turns here, good legs on 2nd 75 @ 2:30
5 x 50 swim/kick in main race stroke by 25's @ :45
1 x 150 swim negative split freestyle - all out on the 2nd 75 here!
1:00 rest - get HR immediately & OML
Finish up with:
1 x 1200 - 200 pull free br 3/5/7/9 by 50's
100 IM swim - descend the 100 IM 1-4 to something JUICY!
200 easy loosen beofre you get out. If there is time, work on breaststroke to freestyle turns before you leave. Have a great day!
SPRINTERS - written for scy
A.M. workout
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick by 25's
1:00 rest
8 x 50 @ 1:00 choice drill/swim dist per stroke by 25's - in main race stroke
1 x 300 swim - 25 in main race stroke, 25 backstroke - build odd 25's to FAST
1:00 rest
3 x 50 swim/kick in main race stroke by 25's @ :55
1 x 150 swim negative split freestyle - really use your legs on the 2nd 75 @ 2:30
4 x 50 swim/kick in main race stroke by 25's @ :50
1 x 150 swim negative split freestyle - aggressive turns here, good legs on 2nd 75 @ 2:30
5 x 50 swim/kick in main race stroke by 25's @ :45
1 x 150 swim negative split freestyle - all out on the 2nd 75 here!
1:00 rest - get HR immediately & OML
Finish up with:
1 x 1200 - 200 pull free br 3/5/7/9 by 50's
100 IM swim - descend the 100 IM 1-4 to something JUICY!
200 easy loosen beofre you get out. If there is time, work on breaststroke to freestyle turns before you leave. Have a great day!
Friday, August 22, 2008
Friday, August 22, 2008
SPRINTERS - written for scy
P.M. workout
400 swim relaxed freestyle
400 reverse IM - each 100 is kick/drill by 25's
1:00 rest
2 sets of:
1 x 300 - 50 fist free drill, 50 choice breaststroke drill
:30 rest
1 x 200 - drill/swim by 50's breaststroke - drill is choice, swim is negative split
:30 rest
1 x 100 swim IM, desc 1-2 to what you can
:30 rest between sets.
Finish up with 6 sets of:
8 x 25 @ :45 - Sprint Your Face Off (SYFO!) for :08 NO BREATHING, then easy to the end
1 x 50 kick FAST for time @ 1:00 - keep track of your times here!
No rest between sets.
After 3rd set, go 1 x 300 pull br 3/5/7 by 50's @ 1:00 rest
After 6th set, go 1 x 300 kick FAST for time - get your time; can you be within :10 of your 6 x 50's add-up? Within :15?
Warmdown an easy 200 before you get out - really loosen up your legs. Enjoy the weekend off - see you tomorrow at Carla's gym. Have a great day!
SPRINTERS - written for scy
P.M. workout
400 swim relaxed freestyle
400 reverse IM - each 100 is kick/drill by 25's
1:00 rest
2 sets of:
1 x 300 - 50 fist free drill, 50 choice breaststroke drill
:30 rest
1 x 200 - drill/swim by 50's breaststroke - drill is choice, swim is negative split
:30 rest
1 x 100 swim IM, desc 1-2 to what you can
:30 rest between sets.
Finish up with 6 sets of:
8 x 25 @ :45 - Sprint Your Face Off (SYFO!) for :08 NO BREATHING, then easy to the end
1 x 50 kick FAST for time @ 1:00 - keep track of your times here!
No rest between sets.
After 3rd set, go 1 x 300 pull br 3/5/7 by 50's @ 1:00 rest
After 6th set, go 1 x 300 kick FAST for time - get your time; can you be within :10 of your 6 x 50's add-up? Within :15?
Warmdown an easy 200 before you get out - really loosen up your legs. Enjoy the weekend off - see you tomorrow at Carla's gym. Have a great day!
Friday, August 22, 2008
DISTANCE - written for scm
400 swim freestyle
200 reverse IM - each 50 is drill/swim by 25's
1:00 rest
4 sets of:
3 x 50 kick @ 1:05 (2nd set @ 1:00; 3rd set @ 1:05; 4th set @ :55)
6 x 25 @ :50
odds- swim build to FAST;
evens- LUNGBUSTER!
No rest between sets.
After 4th set, finish up with:
1 x 600 pull br 3/5/7 by 50's with buoy only.
200 easy choice loosen = 2600 scm.
Do an excellent job with your HW this weekend and get excited for the winter season! Have a great day!
DISTANCE - written for scm
400 swim freestyle
200 reverse IM - each 50 is drill/swim by 25's
1:00 rest
4 sets of:
3 x 50 kick @ 1:05 (2nd set @ 1:00; 3rd set @ 1:05; 4th set @ :55)
6 x 25 @ :50
odds- swim build to FAST;
evens- LUNGBUSTER!
No rest between sets.
After 4th set, finish up with:
1 x 600 pull br 3/5/7 by 50's with buoy only.
200 easy choice loosen = 2600 scm.
Do an excellent job with your HW this weekend and get excited for the winter season! Have a great day!
Thursday, August 21, 2008
Friday, August 22, 2008
SPRINTERS - written for scy
A.M. workout
400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick/drill/swim by 25's
1:00 rest
2 sets of:
3 x 50 fist freestyle drill - get water on forearms, @ 1:00
3 x 100 @ 1:50, 50 off-side freestyle drill, 50 swim negative split free
3 x 200 @ 2:50 - 100 swim free, 50 kick, 50 swim choice NO FREE
No rest between sets. At the end of the 2nd set, get your HR immediately & OML
6 x 5-minute swims @ 6:00, desc 1-3 & 4-6 to something juicy!
Get HR immediately & OML after 3rd & 6th sets.
With fins, finish up with 3 sets of:
3 x 50 kick @ :40 (@ :35 in 2nd set, @ :30 in 3rd set)
2 x 25 LUNGBUSTER @ :40 (@ :35 in 2nd set, @ :30 in 3rd set)
No rest between sets.
After 3rd set, take off your fins and go an easy 200 = 5800 scy. Drink lots of water today, enjoy your green cereal & get excited for this afternoon - it will be something short & FAST! Have a great day!
SPRINTERS - written for scy
A.M. workout
400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick/drill/swim by 25's
1:00 rest
2 sets of:
3 x 50 fist freestyle drill - get water on forearms, @ 1:00
3 x 100 @ 1:50, 50 off-side freestyle drill, 50 swim negative split free
3 x 200 @ 2:50 - 100 swim free, 50 kick, 50 swim choice NO FREE
No rest between sets. At the end of the 2nd set, get your HR immediately & OML
6 x 5-minute swims @ 6:00, desc 1-3 & 4-6 to something juicy!
Get HR immediately & OML after 3rd & 6th sets.
With fins, finish up with 3 sets of:
3 x 50 kick @ :40 (@ :35 in 2nd set, @ :30 in 3rd set)
2 x 25 LUNGBUSTER @ :40 (@ :35 in 2nd set, @ :30 in 3rd set)
No rest between sets.
After 3rd set, take off your fins and go an easy 200 = 5800 scy. Drink lots of water today, enjoy your green cereal & get excited for this afternoon - it will be something short & FAST! Have a great day!
Thursday, August 21, 2008
DISTANCE - written for scm
400 swim freestyle
1:00 rest
12 x 75 @ :10 rest as follows:
2- drill/drill/kick by 25's - kick is fly on side;
2- kick/swim-build to FAST/kick - kick is on back;
1 x 450 pull w/buoy only, br 3/5/7 by 50's
1:00 rest
From the middle of the pool:
Work on turns - move in on the wall FAST, flip ONTO BACK with feet shoulder's width apart; good leg drive off the wall & aggressive dolphin kick off the wall.
200 easy choice skulling before you get out.
Do an excellent job on your HW tonight and get excited for BIG kicking tomorrow. Have a great day!
DISTANCE - written for scm
400 swim freestyle
1:00 rest
12 x 75 @ :10 rest as follows:
2- drill/drill/kick by 25's - kick is fly on side;
2- kick/swim-build to FAST/kick - kick is on back;
1 x 450 pull w/buoy only, br 3/5/7 by 50's
1:00 rest
From the middle of the pool:
Work on turns - move in on the wall FAST, flip ONTO BACK with feet shoulder's width apart; good leg drive off the wall & aggressive dolphin kick off the wall.
200 easy choice skulling before you get out.
Do an excellent job on your HW tonight and get excited for BIG kicking tomorrow. Have a great day!
Thursday, August 21, 2008
SPRINTERS - written for scy
A.M. Workout
400 swim relaxed freestyle
400 reverse IM - each 100 is kick/drill by 25's
1:00 rest
8 x 50 @ 1:00
2- fist free drill;
2- choice freestyle drill/swim free by 25's
8 x 75 @ 1:30 in MAIN RACE STROKE
50 drill PERFECT, :10 rest, 25 swim build to all out FAST
1:00 rest after #8
3 sets of:
6 x 25 @ :30 - odds kick FAST, evens swim FAST
1 x 150 swim negative split freestyle - juicy kick on the 2nd 75, @ 2:30
6 x 25 @ :40 - odds kick fly on side, evens are LUNGBUSTER!
1 x 150 swim negative split freestyle - real big kick on 2nd 75, @ 2:30
No rest between sets.
Finish up with as many rounds as possible of:
With fins:
3 x 50 swim descend 1-3 in main race stroke to smoking FAST @ 1:00
1 x 50 kick choice @ :30 - you'll have to hustle to make this!
With 5 minutes left in workout, take off your fins and warmdown with an easy 200 drill.
Eat well, drink lots of water, and get excited for the season! Have a great day!
SPRINTERS - written for scy
A.M. Workout
400 swim relaxed freestyle
400 reverse IM - each 100 is kick/drill by 25's
1:00 rest
8 x 50 @ 1:00
2- fist free drill;
2- choice freestyle drill/swim free by 25's
8 x 75 @ 1:30 in MAIN RACE STROKE
50 drill PERFECT, :10 rest, 25 swim build to all out FAST
1:00 rest after #8
3 sets of:
6 x 25 @ :30 - odds kick FAST, evens swim FAST
1 x 150 swim negative split freestyle - juicy kick on the 2nd 75, @ 2:30
6 x 25 @ :40 - odds kick fly on side, evens are LUNGBUSTER!
1 x 150 swim negative split freestyle - real big kick on 2nd 75, @ 2:30
No rest between sets.
Finish up with as many rounds as possible of:
With fins:
3 x 50 swim descend 1-3 in main race stroke to smoking FAST @ 1:00
1 x 50 kick choice @ :30 - you'll have to hustle to make this!
With 5 minutes left in workout, take off your fins and warmdown with an easy 200 drill.
Eat well, drink lots of water, and get excited for the season! Have a great day!
Wednesday, August 20, 2008
Wednesday, August 20, 2008
SPRINTERS - written for scy
P.M. workout
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/different drill/swim/kick by 25's
1:00 rest
3 x 200 breaststroke drill/swim by 50's @ :20 rest
1:00 rest
16 x 75 in sets of 4:
4- swim free @ 1:10 - 6 beat kick on 2nd 25
4- swim free/breast/free by 25's @ 1:15 (@ 1:20 if necessary)
4- swim free @ 1:10 - 6 beat kick on 2nd 25
4- swim free/breaststroke/free @ 1:10 (@ 1:15 if necessary)
1:00 rest
VERTICAL KICKING:
12 sets of:
:20 choice vertical kick moderate w/elbows & hands out of the water;
:10 same vertical kick FAST w/elbows & hands out of the water;
:20 same vertical kick moderate w/elbows & hands out of the water;
:10 rest
1 x 25 LUNGBUSTER @ :45
1 x 25 kick choice on back FAST @ :45
No rest between sets.
With 5 minutes left in workout, go a 200 easy loosen before you get out. Have a great day!
SPRINTERS - written for scy
P.M. workout
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/different drill/swim/kick by 25's
1:00 rest
3 x 200 breaststroke drill/swim by 50's @ :20 rest
1:00 rest
16 x 75 in sets of 4:
4- swim free @ 1:10 - 6 beat kick on 2nd 25
4- swim free/breast/free by 25's @ 1:15 (@ 1:20 if necessary)
4- swim free @ 1:10 - 6 beat kick on 2nd 25
4- swim free/breaststroke/free @ 1:10 (@ 1:15 if necessary)
1:00 rest
VERTICAL KICKING:
12 sets of:
:20 choice vertical kick moderate w/elbows & hands out of the water;
:10 same vertical kick FAST w/elbows & hands out of the water;
:20 same vertical kick moderate w/elbows & hands out of the water;
:10 rest
1 x 25 LUNGBUSTER @ :45
1 x 25 kick choice on back FAST @ :45
No rest between sets.
With 5 minutes left in workout, go a 200 easy loosen before you get out. Have a great day!
Wednesday, August 20, 2008
DISTANCE - written for scm
400 swim freestyle
1:00 rest
With fins:
12 x 50 @ :10 rest
odds- 25 fly kick w/board, 25 LUNGBUSTER
evens- 25 choice kick on back, 25 kick FAST free w/board
:30 rest - take fins off
1 x 400 pull free br 3/5 by 50's
1:00 rest
From the middle of the pool:
Work on freestyle turns: move in on the wall better, no gliding
4 turns free to back;
4 turns free, 4 dolphin kicks on back, then roll to break out freestyle
4 turns free, 2 dolphin kicks FAST on back, then roll to break out freestyle
200 easy choice skulling before you get out.
Do an excellent job on your HW tonight and get excited for an exciting year. Have a great day!
DISTANCE - written for scm
400 swim freestyle
1:00 rest
With fins:
12 x 50 @ :10 rest
odds- 25 fly kick w/board, 25 LUNGBUSTER
evens- 25 choice kick on back, 25 kick FAST free w/board
:30 rest - take fins off
1 x 400 pull free br 3/5 by 50's
1:00 rest
From the middle of the pool:
Work on freestyle turns: move in on the wall better, no gliding
4 turns free to back;
4 turns free, 4 dolphin kicks on back, then roll to break out freestyle
4 turns free, 2 dolphin kicks FAST on back, then roll to break out freestyle
200 easy choice skulling before you get out.
Do an excellent job on your HW tonight and get excited for an exciting year. Have a great day!
Wednesday, August 20, 2008
SPRINTERS - written for scy
A.M. workout
400 swim relaxed freestyle
400 reverse IM - each 100 is swim/drill by 25's
1:00 rest
8 sets of (2 sets of each stroke):
2 x 50 drill/different drill by 25's @ 1:00
2 x 1/2 pool sprints @ :30
No rest between sets.
8 x 125 swim freestyle @ 1:50
each 125 is done as follows:
1st turn- one dolphin kick off of the turn;
2nd turn- two dolphin kicks off of the turn;
3rd turn- three dolphin kicks off of the turn;
4th turn- four dolphin kicks off of the turn.
Hold your streamline while you're dolphin kicking!
1:00 rest after #8
24 x 100 @ 1:40 as follows:
2- pull free with buoys only, breathin 3/7 by 50's;
1- kick choice negative split - some on back, some can be with a board.
200 easy loosen, then work on backstroke turns WITH FAST DOLPHIN KICK off the wall until the end of workout. Eat well, drink lots of water and make sure you're prepared for school to start. Have a great day!
SPRINTERS - written for scy
A.M. workout
400 swim relaxed freestyle
400 reverse IM - each 100 is swim/drill by 25's
1:00 rest
8 sets of (2 sets of each stroke):
2 x 50 drill/different drill by 25's @ 1:00
2 x 1/2 pool sprints @ :30
No rest between sets.
8 x 125 swim freestyle @ 1:50
each 125 is done as follows:
1st turn- one dolphin kick off of the turn;
2nd turn- two dolphin kicks off of the turn;
3rd turn- three dolphin kicks off of the turn;
4th turn- four dolphin kicks off of the turn.
Hold your streamline while you're dolphin kicking!
1:00 rest after #8
24 x 100 @ 1:40 as follows:
2- pull free with buoys only, breathin 3/7 by 50's;
1- kick choice negative split - some on back, some can be with a board.
200 easy loosen, then work on backstroke turns WITH FAST DOLPHIN KICK off the wall until the end of workout. Eat well, drink lots of water and make sure you're prepared for school to start. Have a great day!
Tuesday, August 19, 2008
Tuesday, August 18, 2008
DISTANCE - written for scm
400 swim freestyle
1:00 rest
With fins:
1 x 600 kick, 50 fly kick on side, 25 choice kick
1:00 rest
Work on freestyle turns:
6 turns each, like yesterday.
Finish with a 200 easy skulling.
Warmdown if you need to, do a stellar job on your schoolwork and get excited for the winter. Have a great day!
DISTANCE - written for scm
400 swim freestyle
1:00 rest
With fins:
1 x 600 kick, 50 fly kick on side, 25 choice kick
1:00 rest
Work on freestyle turns:
6 turns each, like yesterday.
Finish with a 200 easy skulling.
Warmdown if you need to, do a stellar job on your schoolwork and get excited for the winter. Have a great day!
Tuesday, August 19, 2008
SPRINTERS - written for scy
A.M. workout
400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
1:00 rest
4 x 50 fist freestyle drill @ 1:00 - tight fist with fingers covering thumbs, get water on forearms
4 x 75 @ 1:30 - 25 catch-up free with overkick, 25 fly kick on side, 25 choice backstroke drill
4 x 50 fist backstroke drill @ 1:00 - keep elbows close to body underwater
4 x 75 @ 1:30 - 25 fly kick on side, 25 spin backstroke drill, 25 swim backstroke with same tempo as spin drill
8 x 75 @ 1:10 swim freestyle with BIG 6 beat kick on 2nd 25
1:00 rest
4 sets of (odd sets 100's swim/kick are freestyle, even sets 100's swim/kick are choice)
3 x 100 @ 1:50 - 50 swim, 50 kick descend 1-3 to all out juicy FAST
1 x 100 swim negative split backstroke @ 1:40 - good dolphin kick off the turn & go on 2nd 50
1 x 50 kick FAST - get time @ 1:00
No rest between sets.
Finish up with:
16 x 25 @ :45 - sprint all out FAST, no breathing for :08 on each 25, then easy to the end.
Warmdown with an easy 200 and then work on backstroke turns until the end of workout. Eat well, drink lots of water today & get excited for the season. Have a great day!
SPRINTERS - written for scy
A.M. workout
400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
1:00 rest
4 x 50 fist freestyle drill @ 1:00 - tight fist with fingers covering thumbs, get water on forearms
4 x 75 @ 1:30 - 25 catch-up free with overkick, 25 fly kick on side, 25 choice backstroke drill
4 x 50 fist backstroke drill @ 1:00 - keep elbows close to body underwater
4 x 75 @ 1:30 - 25 fly kick on side, 25 spin backstroke drill, 25 swim backstroke with same tempo as spin drill
8 x 75 @ 1:10 swim freestyle with BIG 6 beat kick on 2nd 25
1:00 rest
4 sets of (odd sets 100's swim/kick are freestyle, even sets 100's swim/kick are choice)
3 x 100 @ 1:50 - 50 swim, 50 kick descend 1-3 to all out juicy FAST
1 x 100 swim negative split backstroke @ 1:40 - good dolphin kick off the turn & go on 2nd 50
1 x 50 kick FAST - get time @ 1:00
No rest between sets.
Finish up with:
16 x 25 @ :45 - sprint all out FAST, no breathing for :08 on each 25, then easy to the end.
Warmdown with an easy 200 and then work on backstroke turns until the end of workout. Eat well, drink lots of water today & get excited for the season. Have a great day!
Monday, August 18, 2008
Monday, August 18, 2008
SPRINTERS - written for scy
P.M. workout
400 swim relaxed freestyle
400 reverse IM - each 100 is kick/drill/swim/kick by 25's
1:00 rest
6 sets of:
2 x 100 pull free br 3/7 by 50's @ 1:30
2 x 50 swim/drill in 4th best stroke @ 1:00 - build the 25 swim to FAST
1 x 75 swim IM - fly/back/breast by 25's @ 1:15 - descend this 75 to FAST in the 3rd & 6th sets.
1 x 25 LUNGBUSTER @ :30
No rest between sets.
After 6th set, get HR immediately after finishing & OML (one minute later). Then...
1 x 600 pull free br 3/5/7/9 by 50's - no paddles
1:00 rest
Finish up with as many rounds as possible:
2 x 50 swim negative split free @ :50
1 x 50 swim free @ :35
With five minutes to go in workout, stop this set and go an easy 200 loosen.
Eat well, drink lots of water and get plenty of rest tonight. Have a great day!
SPRINTERS - written for scy
P.M. workout
400 swim relaxed freestyle
400 reverse IM - each 100 is kick/drill/swim/kick by 25's
1:00 rest
6 sets of:
2 x 100 pull free br 3/7 by 50's @ 1:30
2 x 50 swim/drill in 4th best stroke @ 1:00 - build the 25 swim to FAST
1 x 75 swim IM - fly/back/breast by 25's @ 1:15 - descend this 75 to FAST in the 3rd & 6th sets.
1 x 25 LUNGBUSTER @ :30
No rest between sets.
After 6th set, get HR immediately after finishing & OML (one minute later). Then...
1 x 600 pull free br 3/5/7/9 by 50's - no paddles
1:00 rest
Finish up with as many rounds as possible:
2 x 50 swim negative split free @ :50
1 x 50 swim free @ :35
With five minutes to go in workout, stop this set and go an easy 200 loosen.
Eat well, drink lots of water and get plenty of rest tonight. Have a great day!
Monday, August 18, 2008
DISTANCE - written for scm
400 swim freestyle
1:00 rest
16 x 50 kick @ :10 rest
2- kick choice on back - mix it up;
2- kick free w/board
1:00 rest
12 x 2-turn 50's free @ :15 rest, working on freestyle turns
4- free to back;
4- free, :4 dolphin kicks on back, then break out free;
4- regular freestyle, be sure to flip onto back, push off, THEN twist onto stomach
200 easy loosen before you get out.
Get excited for the winter season - I think it's going to be great. Have a great day!
DISTANCE - written for scm
400 swim freestyle
1:00 rest
16 x 50 kick @ :10 rest
2- kick choice on back - mix it up;
2- kick free w/board
1:00 rest
12 x 2-turn 50's free @ :15 rest, working on freestyle turns
4- free to back;
4- free, :4 dolphin kicks on back, then break out free;
4- regular freestyle, be sure to flip onto back, push off, THEN twist onto stomach
200 easy loosen before you get out.
Get excited for the winter season - I think it's going to be great. Have a great day!
Monday, August 18, 2008
SPRINTERS - written for scy
A.M. workout
400 swim relaxed freestyle
400 reverse IM - each 100 is swim/drill by 25's
1:00 rest
4 sets of:
2 x 100 @ 1:35 - 50 swim free, 50 kick choice
2 x 100 @ 1:55 - 50 drill/swim by 25's in 4th best stroke, 25 fly kick on side, 25 swim in best stroke build to FAST Finish
8 x 25 @ :45
odds- LUNGBUSTER!
evens- kick FAST
1 x 200 swim negative split freestyle - BIG giddyup with your legs here!
1:00 rest between sets.
Finish up with as many sets as possible:
4 x 75 "slide IM" kick on back @ 1:20, 3rd 25 is always FAST (NO board; go @ 1:25 if necessary):
1st 75 - 25 fly kick, 25 back kick, 25 breast kick, - breast kick is FAST;
2nd 75 - 25 back kick, 25 breast kick, 25 free kick - free kick is FAST;
3rd 75 - 25 breast kick, 25 free kick, 25 fly kick - fly kick is FAST;
4th 75 - 25 free kick, 25 25 fly kick, 25 back kick - back kick is FAST.
With 5 minutes left in workout, go an easy 200 and really loosen up your legs. Eat well, drink lots of water and get excited for the afternoon workout. Have a great day!
SPRINTERS - written for scy
A.M. workout
400 swim relaxed freestyle
400 reverse IM - each 100 is swim/drill by 25's
1:00 rest
4 sets of:
2 x 100 @ 1:35 - 50 swim free, 50 kick choice
2 x 100 @ 1:55 - 50 drill/swim by 25's in 4th best stroke, 25 fly kick on side, 25 swim in best stroke build to FAST Finish
8 x 25 @ :45
odds- LUNGBUSTER!
evens- kick FAST
1 x 200 swim negative split freestyle - BIG giddyup with your legs here!
1:00 rest between sets.
Finish up with as many sets as possible:
4 x 75 "slide IM" kick on back @ 1:20, 3rd 25 is always FAST (NO board; go @ 1:25 if necessary):
1st 75 - 25 fly kick, 25 back kick, 25 breast kick, - breast kick is FAST;
2nd 75 - 25 back kick, 25 breast kick, 25 free kick - free kick is FAST;
3rd 75 - 25 breast kick, 25 free kick, 25 fly kick - fly kick is FAST;
4th 75 - 25 free kick, 25 25 fly kick, 25 back kick - back kick is FAST.
With 5 minutes left in workout, go an easy 200 and really loosen up your legs. Eat well, drink lots of water and get excited for the afternoon workout. Have a great day!
Friday, August 15, 2008
Saturday Morning, August 16, 2008
SPRINTERS - written for scy
A.M. workout
400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
1:00 rest
4 x 200 @ :20 rest - 100 swim backstroke, negative split each 50, then 100 drill/swim by 25's in 4th best stroke NO FREE
1:00 rest
3 x 100 kick @ 1:45 - 2nd 50 should be FAST
1 x 150 swim negative split freestyle - BIG legs on the 2nd 75, get time
1:00 rest
3 x 100 kick @ 1:40 - middle 50 should be FAST
1 x 150 swim negative split freestyle - BIG legs on the 2nd 75, get time
1:00 rest
3 x 100 kick @ 1:35 - 1st 50 should be FAST
1 x 150 swim negative split freestyle - BIG legs on the 2nd half, get time & HR
1:00
How many 50's kick can you go?
1 x 50 swim freestyle @ :50 (go on :55 if need be)
1 x 50 kick choice @ :50 (go @ :55 if need be) all 50's kick are the same stroke
2nd set, go 2 x 50 kick @ :50; 3rd set 3 x 50 kick, etc...
Once you can't go any more 50's kick, go right into:
1 x 400 pull free br 3/chocie by 100's
Warmdown an easy 200 before you go work on starts until the end of workout. Have a great day!
SPRINTERS - written for scy
A.M. workout
400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
1:00 rest
4 x 200 @ :20 rest - 100 swim backstroke, negative split each 50, then 100 drill/swim by 25's in 4th best stroke NO FREE
1:00 rest
3 x 100 kick @ 1:45 - 2nd 50 should be FAST
1 x 150 swim negative split freestyle - BIG legs on the 2nd 75, get time
1:00 rest
3 x 100 kick @ 1:40 - middle 50 should be FAST
1 x 150 swim negative split freestyle - BIG legs on the 2nd 75, get time
1:00 rest
3 x 100 kick @ 1:35 - 1st 50 should be FAST
1 x 150 swim negative split freestyle - BIG legs on the 2nd half, get time & HR
1:00
How many 50's kick can you go?
1 x 50 swim freestyle @ :50 (go on :55 if need be)
1 x 50 kick choice @ :50 (go @ :55 if need be) all 50's kick are the same stroke
2nd set, go 2 x 50 kick @ :50; 3rd set 3 x 50 kick, etc...
Once you can't go any more 50's kick, go right into:
1 x 400 pull free br 3/chocie by 100's
Warmdown an easy 200 before you go work on starts until the end of workout. Have a great day!
Friday, August 15, 2008
SPRINTERS - written for scy
A.M. workout
400 swim freestyle
400 reverse IM - each 100 is kick/drill by 50's
1:00 rest
6 x 300 all @ :20 rest as follows:
odds- 50 fly kick on side, 50 choice drill in 4th best stroke - NO FREE
evens - 50 swim negative split backstroke, 50 swim negative split in 4th best stroke - NO FREE
4 sets of:
2 x 50 swim negative split freestyle br 3 @ :55
1 x 50 swim free/NO FREE by 25's @ :45
2 x 50 swim negative split freestyle br 3 @ :55
1 x 50 swim freestyle br 3 @ :40
2 x 75 swim IM (fly/back/breast by 25's) desc 1-2 to what you can @ 1:30
No rest between sets.
200 easy warmdown after 4th set, then work on backstroke turns - accelerate into the wall, good aggressive dolphin kick off the wall, break out moving FORWARD, not up. Try to get at least 20 turns done, and do them at race pace. Have a great day!
SPRINTERS - written for scy
A.M. workout
400 swim freestyle
400 reverse IM - each 100 is kick/drill by 50's
1:00 rest
6 x 300 all @ :20 rest as follows:
odds- 50 fly kick on side, 50 choice drill in 4th best stroke - NO FREE
evens - 50 swim negative split backstroke, 50 swim negative split in 4th best stroke - NO FREE
4 sets of:
2 x 50 swim negative split freestyle br 3 @ :55
1 x 50 swim free/NO FREE by 25's @ :45
2 x 50 swim negative split freestyle br 3 @ :55
1 x 50 swim freestyle br 3 @ :40
2 x 75 swim IM (fly/back/breast by 25's) desc 1-2 to what you can @ 1:30
No rest between sets.
200 easy warmdown after 4th set, then work on backstroke turns - accelerate into the wall, good aggressive dolphin kick off the wall, break out moving FORWARD, not up. Try to get at least 20 turns done, and do them at race pace. Have a great day!
Thursday, August 14, 2008
Thursday, August 14, 2008
SPRINTERS - written for scy
P.M. workout
400 swim freestyle
400 reverse IM drill - each 100 is drill/swim by 25's
1:00 rest
3 sets of:
1 x 600 - odd 100's are drill/swim by 50's in 4th best stroke, NO FREE
even 100's are swim IM descend 1-3 to what you can
:30 rest
12 x 50 pull with buoys only - no paddles, as follows:
1st set, breathing every 3 strokes;
2nd set, breathing every 3/5 by 25's;
3rd set, breathing every 3/7 by 25's.
1:00 rest between sets.
Finish up with a 200 easy choice skulling, then an easy 200 warmdown.
Work on turn in 4th best stroke AND back to breast until the end. Have a great day!
SPRINTERS - written for scy
P.M. workout
400 swim freestyle
400 reverse IM drill - each 100 is drill/swim by 25's
1:00 rest
3 sets of:
1 x 600 - odd 100's are drill/swim by 50's in 4th best stroke, NO FREE
even 100's are swim IM descend 1-3 to what you can
:30 rest
12 x 50 pull with buoys only - no paddles, as follows:
1st set, breathing every 3 strokes;
2nd set, breathing every 3/5 by 25's;
3rd set, breathing every 3/7 by 25's.
1:00 rest between sets.
Finish up with a 200 easy choice skulling, then an easy 200 warmdown.
Work on turn in 4th best stroke AND back to breast until the end. Have a great day!
Thursday, August 14, 2008
SPRINTERS - written for scy
A.M. workout
400 swim freestyle
400 reverse IM drill - each 100 is drill/drill/swim/kick by 25's
:30 rest
2 sets of:
1 x 200 - 25 swim NO FREE, 25 kick build to FAST
:15 rest
2 x 100 swim negative split freestyle @ 1:30
No rest between sets.
6 sets of (2 sets free, 2 sets choice, 2 sets free; 75 kick is always free):
3 x 75 @ 1:20 - 50 swim, 25 kick descend 1-3 to all out smoking FAST (can you get under :55? Under :50?)
1 x 75 kick FAST for time @ 2:00 (Should be close to or faster than 100 yard free best time)
No rest between sets.
Keep track of your 75's kick FAST - can they be faster (added up) than the 4:44 you went for the 400 kick add-up the other day? I know you're going a 450 here, but it's just one 75 at a time, as opposed to 2 x 50's in each set the other day.
Warmdown an easy 200 before you get out. Stretch, eat well and drink lots of water before afternoon workout (moderate pulling this afternoon). Have a great day!
SPRINTERS - written for scy
A.M. workout
400 swim freestyle
400 reverse IM drill - each 100 is drill/drill/swim/kick by 25's
:30 rest
2 sets of:
1 x 200 - 25 swim NO FREE, 25 kick build to FAST
:15 rest
2 x 100 swim negative split freestyle @ 1:30
No rest between sets.
6 sets of (2 sets free, 2 sets choice, 2 sets free; 75 kick is always free):
3 x 75 @ 1:20 - 50 swim, 25 kick descend 1-3 to all out smoking FAST (can you get under :55? Under :50?)
1 x 75 kick FAST for time @ 2:00 (Should be close to or faster than 100 yard free best time)
No rest between sets.
Keep track of your 75's kick FAST - can they be faster (added up) than the 4:44 you went for the 400 kick add-up the other day? I know you're going a 450 here, but it's just one 75 at a time, as opposed to 2 x 50's in each set the other day.
Warmdown an easy 200 before you get out. Stretch, eat well and drink lots of water before afternoon workout (moderate pulling this afternoon). Have a great day!
Wednesday, August 13, 2008
Wednesday, August 13, 2008
SPRINTERS - written for scy
A.M. workout
400 swim freestyle
400 reverse IM drill - each 100 is drill/swim/drill/kick by 25's
:30 rest
6 x 100 @ :15 rest as follows:
50 drill/swim by 25's - same stroke for 1-3, then may change stroke for 4-6
50 kick ez/FAST by 25's - same stroke for the 50 kick as for the 50 drill/swim
1:00 rest
8 x 250 as follows:
6 x 25 @ :40
odds are LUNGBUSTER
evens are kick FAST - 1 is fly, 2 is free, 3 is breaststroke kick
1 x 100 swim negative split freestyle - BIG legs on 2nd 50 here!
1:00 rest between sets - not 1:15 or 1:20, just 1:00
200 easy loosen after the 8th 250. Enjoy the afternoon with NO WORKOUT - eat well, drink lots of water. Have a great day!
SPRINTERS - written for scy
A.M. workout
400 swim freestyle
400 reverse IM drill - each 100 is drill/swim/drill/kick by 25's
:30 rest
6 x 100 @ :15 rest as follows:
50 drill/swim by 25's - same stroke for 1-3, then may change stroke for 4-6
50 kick ez/FAST by 25's - same stroke for the 50 kick as for the 50 drill/swim
1:00 rest
8 x 250 as follows:
6 x 25 @ :40
odds are LUNGBUSTER
evens are kick FAST - 1 is fly, 2 is free, 3 is breaststroke kick
1 x 100 swim negative split freestyle - BIG legs on 2nd 50 here!
1:00 rest between sets - not 1:15 or 1:20, just 1:00
200 easy loosen after the 8th 250. Enjoy the afternoon with NO WORKOUT - eat well, drink lots of water. Have a great day!
Tuesday, August 12, 2008
Tuesday, August 12, 2008
SPRINTERS - written for scy
P.M. workout
400 swim freestyle
400 reverse IM drill - each 100 is drill/swim by 25's
1:00 rest
3 sets of:
4 x 75 @ :15 rest - 50 2 kicks 1 pull breaststroke, 25 breast kick on back
1 x 150 - 50 swim breaststroke - take one less stroke on 2nd 25, 50 swim negative split backstroke, 50 kick fly on side - ez/FAST by 25's
:30 rest between sets.
With fins, finish up with 6 sets of:
2 x 50 @ 1:00 - breaststroke pull with dolphin kick - good acceleration back to the front of each stroke, let hips ride up at the end of the stroke
2 x 25 LUNGBUSTER - FAST underwater dolphin kick, NO BREATHING, @ :40
No rest between sets.
After 6th set, take off your fins & warmdown an easy 200 before you get out. Make sure you're eating well, drinking lots of water and getting to sleep early. Have a great day!
SPRINTERS - written for scy
P.M. workout
400 swim freestyle
400 reverse IM drill - each 100 is drill/swim by 25's
1:00 rest
3 sets of:
4 x 75 @ :15 rest - 50 2 kicks 1 pull breaststroke, 25 breast kick on back
1 x 150 - 50 swim breaststroke - take one less stroke on 2nd 25, 50 swim negative split backstroke, 50 kick fly on side - ez/FAST by 25's
:30 rest between sets.
With fins, finish up with 6 sets of:
2 x 50 @ 1:00 - breaststroke pull with dolphin kick - good acceleration back to the front of each stroke, let hips ride up at the end of the stroke
2 x 25 LUNGBUSTER - FAST underwater dolphin kick, NO BREATHING, @ :40
No rest between sets.
After 6th set, take off your fins & warmdown an easy 200 before you get out. Make sure you're eating well, drinking lots of water and getting to sleep early. Have a great day!
Tuesday, August 12, 2008
SPRINTERS - written for scy
A.M. workout:
400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick by 50's
1:00 rest
7 x 100 @ :15 rest - 50 fist free getting water on forearems, 25 left arm backstroke drill (with right arm at side), then 25 right arm backstroke drill (with left arm at side) - good hip rotation here.
After #7, continue right into:
12 x 50 swim @ :55
2- swim freestyle, concnetrating on rolling your hips evenly on both right & left side
2- swim negative split backstroke - increase your kick on the 2nd 25, stroke tempo stays the same.
1:00 rest after #12
Finish up with 8 sets of:
2 minutes vertical kick - :15 each of fly, free, breast, then :15 rest. After 2nd minute, continue right into:
1 x 50 kick FAST - get your times, add up for a 400.
200 easy loosen before you get out. Do a great job with any schoolwork you have & get pumped up for a great year. Have a great day!
SPRINTERS - written for scy
A.M. workout:
400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick by 50's
1:00 rest
7 x 100 @ :15 rest - 50 fist free getting water on forearems, 25 left arm backstroke drill (with right arm at side), then 25 right arm backstroke drill (with left arm at side) - good hip rotation here.
After #7, continue right into:
12 x 50 swim @ :55
2- swim freestyle, concnetrating on rolling your hips evenly on both right & left side
2- swim negative split backstroke - increase your kick on the 2nd 25, stroke tempo stays the same.
1:00 rest after #12
Finish up with 8 sets of:
2 minutes vertical kick - :15 each of fly, free, breast, then :15 rest. After 2nd minute, continue right into:
1 x 50 kick FAST - get your times, add up for a 400.
200 easy loosen before you get out. Do a great job with any schoolwork you have & get pumped up for a great year. Have a great day!
Monday, August 11, 2008
SPRINTERS - written for scy
400 swim freestyle - great turns
400 reverse IM drill - each 10 is drill/drill/swim/kick by 25'
1:00 rest
18 x 50's @ 1:00 as follows:
2- fist freestyle drill, concentrate on getting water on your forearms;
1- kick choice/fly on side by 25's
After #18, continue right into:
1 x 600 - 100 swim freestyle, 100 swim IM, 100 swim backstroke - 2x
1:00 rest
VERTICAL KICKING:
8 sets of:
2 minutes vertical kicking - :15 fly kick, :15 free kick, :15 breast kick, then :15 rest
After 2nd minute:
1 x 50 kick choice negative split @ 1:00
No rest between sets.
After the 8th set, warmdown with an easy 200, stretching out your legs.
Make sure you're caught up with your summer assignments for school. Eat well, drink lots of water & get excited for a great year! Have a great day!
SPRINTERS - written for scy
400 swim freestyle - great turns
400 reverse IM drill - each 10 is drill/drill/swim/kick by 25'
1:00 rest
18 x 50's @ 1:00 as follows:
2- fist freestyle drill, concentrate on getting water on your forearms;
1- kick choice/fly on side by 25's
After #18, continue right into:
1 x 600 - 100 swim freestyle, 100 swim IM, 100 swim backstroke - 2x
1:00 rest
VERTICAL KICKING:
8 sets of:
2 minutes vertical kicking - :15 fly kick, :15 free kick, :15 breast kick, then :15 rest
After 2nd minute:
1 x 50 kick choice negative split @ 1:00
No rest between sets.
After the 8th set, warmdown with an easy 200, stretching out your legs.
Make sure you're caught up with your summer assignments for school. Eat well, drink lots of water & get excited for a great year! Have a great day!
Saturday, August 2, 2008
Sunday, August 3, 2008
MN LSC Championships
Saturday Results:
Prelims-
200 Free - 2:08.56 (+2.6);
200 Fly - 2:18.32 (+.9);
Finals-
200 Free - 2:05.27 (-.7), 2nd place in the 13-14 age group;
200 Fly - 2:13.79 (- 3.6), 1st place in the 13-14 age group; 33.8 on the 3rd 50 was too much for the rest of the field to overcome. Without a doubt, this race was the "Swim Of The Year!" Congratulations Jacob!
MN LSC Championships
Saturday Results:
Prelims-
200 Free - 2:08.56 (+2.6);
200 Fly - 2:18.32 (+.9);
Finals-
200 Free - 2:05.27 (-.7), 2nd place in the 13-14 age group;
200 Fly - 2:13.79 (- 3.6), 1st place in the 13-14 age group; 33.8 on the 3rd 50 was too much for the rest of the field to overcome. Without a doubt, this race was the "Swim Of The Year!" Congratulations Jacob!
Saturday, August 2, 2008
MN LSC Championship
Friday, August 1, 2008
Prelims:
100 Fly - 1:02.75 (-.2)
400 Free - 4:29.85 (+2.2)
Finals:
400 Free - 4:25.58 (-2.1); 1st place in the 13-14 age group.
100 Fly - 1:01.58 (-1.2); 1st place in the 13-14 age group, great 2nd 50 to win the race. Event was only 22 minutes after the 400 Free, with no warmdown.
MN LSC Championship
Friday, August 1, 2008
Prelims:
100 Fly - 1:02.75 (-.2)
400 Free - 4:29.85 (+2.2)
Finals:
400 Free - 4:25.58 (-2.1); 1st place in the 13-14 age group.
100 Fly - 1:01.58 (-1.2); 1st place in the 13-14 age group, great 2nd 50 to win the race. Event was only 22 minutes after the 400 Free, with no warmdown.
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