Wednesday Morning, October 1, 2008
SPRINTERS - written for scy
A.M. workout
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
6 x 100 @ :20 rest, 50 easy breaststroke kick on back, 50 choice drill NO FREE
8 x 50 @ :55 - 25 free, 25 choice - kick, drill, swim, skull, your choice
1:00 rest
3 sets of (only 2 sets with paddles):
3 x 150 pull free br 2/4/6 by 50's @ 2:10
5 x 50 swim/drill by 25's @ 1:00 -desc stroke count on the 25 swim
No rest between sets.
Work on starts until 6:55 a.m. Eat well today, drink lots of water and get excited for the meet tomorrow. Have a great day!
Tuesday, September 30, 2008
Tuesday, September 30, 2008
SPRINTERS - written for scy
400 swim relaxed freestyle - roll hips, finish stroke
400 reverse IM - each 100 is drill/swim/drill.kick by 25's
200 easy skulling
1:00 rest
6 x 300 as follows:
odds-
1 x 50 drill PERFECT in main race stroke @ 1:00
1 x 100 swim IM @ 1:30 - build each 25 to strong finish
1 x 150 swim negative split freestyle @ 2:00
evens - pull free br 3/5/7 by 50's @ 4:30
5 sets of:
4 x 75 swim FAST @ 2:00 you can change strokes after 3 rounds, but all 4 x 75 in each set are the same stroke. Goal should be faster than 75 split for 100 goal time.
3 x 100 50 drill, 50 easy choice @ 2:00
No rest between sets.
200 easy loosen = 6000scy. Warmdown before you get out. If there is time, work on finishes from the middle of the pool. Do an excellent job on your HW tonight and get excited for the meet this week. Have a great day!
SPRINTERS - written for scy
400 swim relaxed freestyle - roll hips, finish stroke
400 reverse IM - each 100 is drill/swim/drill.kick by 25's
200 easy skulling
1:00 rest
6 x 300 as follows:
odds-
1 x 50 drill PERFECT in main race stroke @ 1:00
1 x 100 swim IM @ 1:30 - build each 25 to strong finish
1 x 150 swim negative split freestyle @ 2:00
evens - pull free br 3/5/7 by 50's @ 4:30
5 sets of:
4 x 75 swim FAST @ 2:00 you can change strokes after 3 rounds, but all 4 x 75 in each set are the same stroke. Goal should be faster than 75 split for 100 goal time.
3 x 100 50 drill, 50 easy choice @ 2:00
No rest between sets.
200 easy loosen = 6000scy. Warmdown before you get out. If there is time, work on finishes from the middle of the pool. Do an excellent job on your HW tonight and get excited for the meet this week. Have a great day!
Monday, September 29, 2008
Monday, September 29, 2008
SPRINTERS - written for scy
P.M. workout
400 swim relaxed freestyle - long stroke, roll hips
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy skulling
1:00 rest
4 x 175 @ :10 rest - 50 offside breathing freestyle drill, 50 breast kick on back, 75 drill/drill/swim by 25's NO FREE
5 sets of:
3 x 100 swim free @ 1:10 - make the interval
3 x 50 kick @ :45 - FAST on 2nd 25
No rest between sets.
Get HR after last 50 kick, go 1 x 50 easy loosen, then get HR again.
Finish up with:
12 x 150 @ 2:10 (@2:15 or 2:20 if needed, but really work to make them @ 2:10) as follows:
1- 100 swim IM, 50 choice kick
1- 50 swim choice, 100 kick
1- all kick, you'll have to hustle here
200 easy loosen after #12, really stretch out your legs. Do a stellar job on your HW tonight, eat well and drink lots of water. Have a great day!
SPRINTERS - written for scy
P.M. workout
400 swim relaxed freestyle - long stroke, roll hips
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy skulling
1:00 rest
4 x 175 @ :10 rest - 50 offside breathing freestyle drill, 50 breast kick on back, 75 drill/drill/swim by 25's NO FREE
5 sets of:
3 x 100 swim free @ 1:10 - make the interval
3 x 50 kick @ :45 - FAST on 2nd 25
No rest between sets.
Get HR after last 50 kick, go 1 x 50 easy loosen, then get HR again.
Finish up with:
12 x 150 @ 2:10 (@2:15 or 2:20 if needed, but really work to make them @ 2:10) as follows:
1- 100 swim IM, 50 choice kick
1- 50 swim choice, 100 kick
1- all kick, you'll have to hustle here
200 easy loosen after #12, really stretch out your legs. Do a stellar job on your HW tonight, eat well and drink lots of water. Have a great day!
Monday, September 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
14 x 75 as follows, all @ 1:20
5-9-11-13 are 50 choice backstroke drill, 25 fly pull w/free kick;
all others are 25 fist free drill br 3, 25 touch hands behind the back fly drill, 25 FAST fly kick on side
1:00 rest after #14
5 sets of:
2 x 250 swim free br 3 @ 3:15
3 x 50 kick choice @ :50
1 x 150 swim IM, NO FREE, desc 1-3 to FAST, #4 is drill; #5 is FAST again
1:00 rest
3 x 300 swim free br 3 @ 5:00 - descend 1-3 to something juicy!
200 easy loosen = 7350 scm. Do an excellent job with your HW tonight and get excited for the rest of the week. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
14 x 75 as follows, all @ 1:20
5-9-11-13 are 50 choice backstroke drill, 25 fly pull w/free kick;
all others are 25 fist free drill br 3, 25 touch hands behind the back fly drill, 25 FAST fly kick on side
1:00 rest after #14
5 sets of:
2 x 250 swim free br 3 @ 3:15
3 x 50 kick choice @ :50
1 x 150 swim IM, NO FREE, desc 1-3 to FAST, #4 is drill; #5 is FAST again
1:00 rest
3 x 300 swim free br 3 @ 5:00 - descend 1-3 to something juicy!
200 easy loosen = 7350 scm. Do an excellent job with your HW tonight and get excited for the rest of the week. Have a great day!
Sunday, September 28, 2008
Monday Morning, September 29, 2008
SPRINTERS - written for scy
A.M. workout
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
2 x 300 as follows:
75 freestyle drill/drill/kick by 25's, 75 swim backstroke, descend the 25's 1-3, @ :20 rest
8 x 50 swim free/back by 25's @ :45 (@ :40 in the 2nd set)
No rest between sets. After 2nd set, get HR immediately & OML
With fins, 4 sets of:
4 x 50 swim desc 1-3, hold for #4 @ 1:00 - should equal or better your best scy time
6 x 25 - 2 swim all out FAST @ :40, 1 LUNGBUSTER @ :20
No rest between sets.
OR....4 sets of:
3 x 50 swim desc 1-3 to all out FAST @ 1:00 - should equal or better your best scy time
4 x 25 swim all out FAST @ :20 rest (@ :15 rest in 3rd set, @ :10 rest in 2nd set, @ :05 rest in 4th set)
2 starts before you go. Congratulations on your big swims this weekend. 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
200 easy choice skulling
1:00 rest
2 sets of:
2 x 300 as follows:
75 freestyle drill/drill/kick by 25's, 75 swim backstroke, descend the 25's 1-3, @ :20 rest
8 x 50 swim free/back by 25's @ :45 (@ :40 in the 2nd set)
No rest between sets. After 2nd set, get HR immediately & OML
With fins, 4 sets of:
4 x 50 swim desc 1-3, hold for #4 @ 1:00 - should equal or better your best scy time
6 x 25 - 2 swim all out FAST @ :40, 1 LUNGBUSTER @ :20
No rest between sets.
OR....4 sets of:
3 x 50 swim desc 1-3 to all out FAST @ 1:00 - should equal or better your best scy time
4 x 25 swim all out FAST @ :20 rest (@ :15 rest in 3rd set, @ :10 rest in 2nd set, @ :05 rest in 4th set)
2 starts before you go. Congratulations on your big swims this weekend. Have a great day!
Saturday, September 27, 2008
Sunday, September 28, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM drill - each 100 is swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 100 @ :10 rest - 50 fist free br 3, 50 breast kick on back
4 x 100 @ 1:50 - 50 swim freestyle br 3, 50 choice backstroke drill
4 x 100 @ 1:50 - 50 swim backstroke, 50 2 kicks 1 pull breaststroke drill
4 x 100 @ 1:50 - 50 swim breaststroke, 50 fly kick on side
8 x 25 kick fly with board @ :40
1:00 rest
9 x 200 as follows:
1-2: 100 swim free br 3, 50 kick choice FAST with board, 50 swim NO FREE @ 3:10 (3:00 if you can)
3- swim negative split free br 3/5 by 100's @ 2:40
1:00 rest after #9, get HR immediately & OML
Finish with 1 x 800 freestyle pull: 400 with buoy & snorkel, 400 with padlles & buoys br 3/5/7/9 by 50's
200 easy loosen = 5800 scm. Do an excellent job with your HW tonight & get excited for this week. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM drill - each 100 is swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 100 @ :10 rest - 50 fist free br 3, 50 breast kick on back
4 x 100 @ 1:50 - 50 swim freestyle br 3, 50 choice backstroke drill
4 x 100 @ 1:50 - 50 swim backstroke, 50 2 kicks 1 pull breaststroke drill
4 x 100 @ 1:50 - 50 swim breaststroke, 50 fly kick on side
8 x 25 kick fly with board @ :40
1:00 rest
9 x 200 as follows:
1-2: 100 swim free br 3, 50 kick choice FAST with board, 50 swim NO FREE @ 3:10 (3:00 if you can)
3- swim negative split free br 3/5 by 100's @ 2:40
1:00 rest after #9, get HR immediately & OML
Finish with 1 x 800 freestyle pull: 400 with buoy & snorkel, 400 with padlles & buoys br 3/5/7/9 by 50's
200 easy loosen = 5800 scm. Do an excellent job with your HW tonight & get excited for this week. Have a great day!
Friday, September 26, 2008
Friday, September 26, 2008
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
4 x 25 @ :40 - all same stroke, no free: odds, choice drill; evens, swim dps
2 x 50 swim negative split in same stroke as above @ :55
1 x 200 swim negative split freestyle @ 2:50
No rest between sets.
4 sets of:
9 x 50 free - 2 negative split @ :45, 1 @ :35
3 x 100 @ 1:40 - 50 swim, 50 kick, descend 1-3 to all out FAST
1 x 75 kick FAST for time - should be at or faster than your 100 free scy best time @ 2:00
No rest between sets.
With fins, finish up with:
9 x 100 swim @ 1:45 descend 1-3's to all out FAST; you can change strokes in middle set of three, but otherwise go your main race stroke & target your best 100 yard time.
Warmdown well before you get out. Eat well tonight & get excited for the meet tomorrow. Have a great day!
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
4 x 25 @ :40 - all same stroke, no free: odds, choice drill; evens, swim dps
2 x 50 swim negative split in same stroke as above @ :55
1 x 200 swim negative split freestyle @ 2:50
No rest between sets.
4 sets of:
9 x 50 free - 2 negative split @ :45, 1 @ :35
3 x 100 @ 1:40 - 50 swim, 50 kick, descend 1-3 to all out FAST
1 x 75 kick FAST for time - should be at or faster than your 100 free scy best time @ 2:00
No rest between sets.
With fins, finish up with:
9 x 100 swim @ 1:45 descend 1-3's to all out FAST; you can change strokes in middle set of three, but otherwise go your main race stroke & target your best 100 yard time.
Warmdown well before you get out. Eat well tonight & get excited for the meet tomorrow. Have a great day!
Friday, September 26, 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
6 x 200 @ :20 rest
odds- drill/swim by 25's breaststroke
evens - swim IM: 2 x 100 IM's, desc 1-2
12 x 75 swim free
3 @ 1:10 - 1 @ 1:00
2 @ 1:10 - 2 @ 1:00
1 @ 1:10 - 3 @ 1:00
1 x 100 swim IM build each 25 to FAST
1:00 rest
How many sets can you go (goal: 6)?
4 x 25 @ :45 - odds are sprint choice; evens are LUNGBUSTER!
1 x 100 kick choice @ 1:45 - make the interval, add 1 x 100 in each round
With fins, finish up with:
9 x 100 swim desc 1-3 @ 2:00 to something juicy!
200 easy loosen = 7200 scm. Do an outstanding job with your HW this weekend and eat well. 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 easy choice skulling
1:00 rest
6 x 200 @ :20 rest
odds- drill/swim by 25's breaststroke
evens - swim IM: 2 x 100 IM's, desc 1-2
12 x 75 swim free
3 @ 1:10 - 1 @ 1:00
2 @ 1:10 - 2 @ 1:00
1 @ 1:10 - 3 @ 1:00
1 x 100 swim IM build each 25 to FAST
1:00 rest
How many sets can you go (goal: 6)?
4 x 25 @ :45 - odds are sprint choice; evens are LUNGBUSTER!
1 x 100 kick choice @ 1:45 - make the interval, add 1 x 100 in each round
With fins, finish up with:
9 x 100 swim desc 1-3 @ 2:00 to something juicy!
200 easy loosen = 7200 scm. Do an outstanding job with your HW this weekend and eat well. Have a great day!
Thursday, September 25, 2008
Friday Morning, September 26, 2008
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ :10 rest - offside breathing drill
4 x 50 @ 1:00 - 25 fist free, 25 choice drill NO FREE
4 x 50 @ 1:00 NO FREE - 25 drill, 25 swim
With buoys:
300 pull free br 3/5/7 by 50's @ 4:15
200 pull free br 3/5 by 50's @ 2:50
100 pull free br 3 @ 1:25
Choice equipment:
8 x 50 pull @ :40
With paddles & buoys:
100 pull free br 3 @ 1:15
200 pull free br 3/5 @ 2:30
300 pull free br 3/5/7 by 50's @ 3:45
1:00 rest
With fins:
8 x 100 breaststroke pull w/dolphin kick @ 1:30
Starts before you go. Speedwork & kick/swims tonight. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ :10 rest - offside breathing drill
4 x 50 @ 1:00 - 25 fist free, 25 choice drill NO FREE
4 x 50 @ 1:00 NO FREE - 25 drill, 25 swim
With buoys:
300 pull free br 3/5/7 by 50's @ 4:15
200 pull free br 3/5 by 50's @ 2:50
100 pull free br 3 @ 1:25
Choice equipment:
8 x 50 pull @ :40
With paddles & buoys:
100 pull free br 3 @ 1:15
200 pull free br 3/5 @ 2:30
300 pull free br 3/5/7 by 50's @ 3:45
1:00 rest
With fins:
8 x 100 breaststroke pull w/dolphin kick @ 1:30
Starts before you go. Speedwork & kick/swims tonight. Have a great day!
Thursday, September 25, 2008
SPRINTERS - written for scy
P.M. workout on Team Picture Day
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
Spend 15 minutes on each:
A) RELAY STARTS - work on both freestyle and medley relay exchanges; the person swimming into the wall needs to be swimming FAST - slow swimming can and a bad finish can ruin the exchange!
B) VERTICAL KICK RELAYS - each "relay" has three people in it; with all three starting out vertical kicking, one at a time dives down to the bottom of the pool and then comes back up as quickly as you can, then the next person goes. Each person in the group of three goes to the bottom twice, racing against another group of three, the whole time the other two relay members are vertical kicking with HANDS & ELBOWS out of the water. Two relays each of breaststroke kick, freestyle kick, and dolphin kick.
C) FOURTH BEST STROKE fin set - 3 sets of the following:
4 x 50 @ 1:00 - 25 drill, 25 swim build to FAST, all in 4th best stroke
2 x 25 LUNGBUSTER @ :30 - FAST dolphin kick underwater
When you have finished 15 minutes on each set, warmdown with a 200 choice drill. Do an excellent job on your HW tonight and get excited for the meet this weekend. Have a great day!
SPRINTERS - written for scy
P.M. workout on Team Picture Day
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
Spend 15 minutes on each:
A) RELAY STARTS - work on both freestyle and medley relay exchanges; the person swimming into the wall needs to be swimming FAST - slow swimming can and a bad finish can ruin the exchange!
B) VERTICAL KICK RELAYS - each "relay" has three people in it; with all three starting out vertical kicking, one at a time dives down to the bottom of the pool and then comes back up as quickly as you can, then the next person goes. Each person in the group of three goes to the bottom twice, racing against another group of three, the whole time the other two relay members are vertical kicking with HANDS & ELBOWS out of the water. Two relays each of breaststroke kick, freestyle kick, and dolphin kick.
C) FOURTH BEST STROKE fin set - 3 sets of the following:
4 x 50 @ 1:00 - 25 drill, 25 swim build to FAST, all in 4th best stroke
2 x 25 LUNGBUSTER @ :30 - FAST dolphin kick underwater
When you have finished 15 minutes on each set, warmdown with a 200 choice drill. Do an excellent job on your HW tonight and get excited for the meet this weekend. Have a great day!
Thursday, September 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
6 x 75 @ :10 rest - 25 fist free drill, 25 choice backstroke drill - steady, firm kick, 25 breast kick on back
1 x 1200 swim - 100 freestyle br 3/5 by 50's, 50 swim back, 50 swim breast - negative split the 50's backstroke & breaststroke
:30 rest
8 sets of:
At wall, kick FAST on back for 1:00
1 x 25 swim breaststroke FAST @ :40
1 x 25 LUNGBUSTER @ :40
After 8th set, 1:00 rest, then...
1 x 400 swim negative split freestyle br 3 @ 6:00 - get time
4 x 100 swim free br 3 @ 1:25
1 x 400 swim negative split freestyle br 3 @ 6:00 - faster than #1
4 x 100 swim free br 3 @ 1:20
1 x 400 swim negative split freestyle br 3 @ 6:00 - faster than #2
4 x 100 swim free br 3 @ 1:15
1 x 400 swim negative split freestyle br 3 - fastest of the day
Get HR immediately and OML
1:00 rest
Finish up with...
9 x 100 @ 1:40 - 50 swim IM order by 25's, 50 kick
200 easy loosen = 7150 scm. Do an excellent job with your HW tonight and get ready for tomorrow's workout - BIG kicking. 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
6 x 75 @ :10 rest - 25 fist free drill, 25 choice backstroke drill - steady, firm kick, 25 breast kick on back
1 x 1200 swim - 100 freestyle br 3/5 by 50's, 50 swim back, 50 swim breast - negative split the 50's backstroke & breaststroke
:30 rest
8 sets of:
At wall, kick FAST on back for 1:00
1 x 25 swim breaststroke FAST @ :40
1 x 25 LUNGBUSTER @ :40
After 8th set, 1:00 rest, then...
1 x 400 swim negative split freestyle br 3 @ 6:00 - get time
4 x 100 swim free br 3 @ 1:25
1 x 400 swim negative split freestyle br 3 @ 6:00 - faster than #1
4 x 100 swim free br 3 @ 1:20
1 x 400 swim negative split freestyle br 3 @ 6:00 - faster than #2
4 x 100 swim free br 3 @ 1:15
1 x 400 swim negative split freestyle br 3 - fastest of the day
Get HR immediately and OML
1:00 rest
Finish up with...
9 x 100 @ 1:40 - 50 swim IM order by 25's, 50 kick
200 easy loosen = 7150 scm. Do an excellent job with your HW tonight and get ready for tomorrow's workout - BIG kicking. Have a great day!
Wednesday, September 24, 2008
Thursday Morning, September 25, 2008
SPRINTERS - written for scy
A.M. workout
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
3 sets of:
3 x 50 choice freestyle drill @ 1:00
4 x 1/2 pool sprints @ :30
1 x 200 choice swim or pull @ 3:00
By 6:05 a.m., start the following - can you go any :39's?
16 x 100 @ 3:00
75- FAST from a dive
25- drill
Warmdown before you go. Drink lots of gatorade today and really eat well. Have a great day!
SPRINTERS - written for scy
A.M. workout
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
3 sets of:
3 x 50 choice freestyle drill @ 1:00
4 x 1/2 pool sprints @ :30
1 x 200 choice swim or pull @ 3:00
By 6:05 a.m., start the following - can you go any :39's?
16 x 100 @ 3:00
75- FAST from a dive
25- drill
Warmdown before you go. Drink lots of gatorade today and really eat well. Have a great day!
Wednesday, September 24, 2008
SPRINTERS - written for scy
Great job at the meet yesterday!
400 swim freestyle - good turns & breakouts
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
18 x 50 as follows:
1- choice fist free drill OR catch-up drill @ 1:00
2- choice breaststroke drill/kick by 25's @ :55
3- swim/kick breaststroke @ :50 - build swim 25 to FAST
4 sets of:
1 x 75 swim free/breaststroke/free by 25's @ 1:15
1 x 75 swim breaststroke/backstroke/breaststroke by 25's @ 1:15
2 x 100 swim freestyle w/great turns & breakouts @ 1:15
As many sets as possible - add 1 x 100 kick in each round:
4 x 25 @ :45 - odds are kick FAST; evens are LUNGBUSTER
1 x 100 kick @ 1:30 - BIG 3rd 25 on each 100 (2 x 100 in 2nd set; 3 in 3rd set, etc...)
No rest between sets.
With five minutes left in workout, warmdown an easy 200 and really loosen up your legs. Team pictures tomorrow will shorten the workout; so we will include relay starts, vertical kicking relays and a "heads & tails" set. Do an excellent job on your HW tonight. Have a great day!
SPRINTERS - written for scy
Great job at the meet yesterday!
400 swim freestyle - good turns & breakouts
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
18 x 50 as follows:
1- choice fist free drill OR catch-up drill @ 1:00
2- choice breaststroke drill/kick by 25's @ :55
3- swim/kick breaststroke @ :50 - build swim 25 to FAST
4 sets of:
1 x 75 swim free/breaststroke/free by 25's @ 1:15
1 x 75 swim breaststroke/backstroke/breaststroke by 25's @ 1:15
2 x 100 swim freestyle w/great turns & breakouts @ 1:15
As many sets as possible - add 1 x 100 kick in each round:
4 x 25 @ :45 - odds are kick FAST; evens are LUNGBUSTER
1 x 100 kick @ 1:30 - BIG 3rd 25 on each 100 (2 x 100 in 2nd set; 3 in 3rd set, etc...)
No rest between sets.
With five minutes left in workout, warmdown an easy 200 and really loosen up your legs. Team pictures tomorrow will shorten the workout; so we will include relay starts, vertical kicking relays and a "heads & tails" set. Do an excellent job on your HW tonight. Have a great day!
Wednesday, September 24, 2008
DISTANCE - written for scm
Great job yesterday!
600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
5 x 250 as follows:
1 x 50 slow ra2 la2 freestyle drill @ 1:00
1 x 50 choice fly drill @ 1:00
1 x 50 fly kick/swim by 25's - continuous kick on both 25's - @ 1:00
1 x 100 swim negative split freestyle @ 1:35 - each set is :05 faster (5th set @ 1:15)
No rest between sets. Get HR immediately after 5th set & OML. Then...
6 x 300 free
odds- pull br 3/5/7-5/7/9 by 50's @ 4:30
evens - swim negative split @ 4:00, don't forget your dolphin kicks off of each turn
1:00 rest
6 sets of:
2 x 50 fly drill - different drill in each set, @ 1:00
1 x 75 swim fly @ 1:30 as follows:
build 1st 25 to moderate/strong; build 2nd 25 to FAST; build 3rd 25 to smoking
3 x 25 swim FAST fly @ :40 - concentrate on continuous kick and good breakouts
200 reverse IM drill/swim by 25's after even sets @ 1:00 rest
After 6th set, finish up with:
13 x 50 swim negative split freestyle br 3/5 by 25's @ :50 (@ :45 if you can)
200 easy loosen = 7200 scm. Do an excellent job with your HW tonight and get excited for tomorrow's kicking. Have a great day!
DISTANCE - written for scm
Great job yesterday!
600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
5 x 250 as follows:
1 x 50 slow ra2 la2 freestyle drill @ 1:00
1 x 50 choice fly drill @ 1:00
1 x 50 fly kick/swim by 25's - continuous kick on both 25's - @ 1:00
1 x 100 swim negative split freestyle @ 1:35 - each set is :05 faster (5th set @ 1:15)
No rest between sets. Get HR immediately after 5th set & OML. Then...
6 x 300 free
odds- pull br 3/5/7-5/7/9 by 50's @ 4:30
evens - swim negative split @ 4:00, don't forget your dolphin kicks off of each turn
1:00 rest
6 sets of:
2 x 50 fly drill - different drill in each set, @ 1:00
1 x 75 swim fly @ 1:30 as follows:
build 1st 25 to moderate/strong; build 2nd 25 to FAST; build 3rd 25 to smoking
3 x 25 swim FAST fly @ :40 - concentrate on continuous kick and good breakouts
200 reverse IM drill/swim by 25's after even sets @ 1:00 rest
After 6th set, finish up with:
13 x 50 swim negative split freestyle br 3/5 by 25's @ :50 (@ :45 if you can)
200 easy loosen = 7200 scm. Do an excellent job with your HW tonight and get excited for tomorrow's kicking. Have a great day!
Tuesday, September 23, 2008
Tuesday, September 23, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling w/snorkel
1:00 rest
4 x 75 @ :10 rest, 50 off-side breathing drill, 25 choice drill NO FREE
4 x 75 @ 1:20 - 25 fist free br 3, 25 ra2 la2 free, 25 swim - same stroke as you drilled above
4 sets of (150's get :05 faster in each set - last set @ 2:00):
3 x 50 kick choice @ :55
4 x 150 swim negative split freestyle br 3 @ 2:15
No rest between sets.
Finish up with 6 sets of:
3 x 75 swim free br 3/5/3 by 25's @ 1:00
2 x 75 swim IM (no free), desc 1-2 to what you can @ 1:20
1 x 25 LUNGBUSTER @ :40
No rest between sets.
200 easy loosen after 6th set = 7400 scm. Do an outstanding job on your HW tonight 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 by 25's
200 easy choice skulling w/snorkel
1:00 rest
4 x 75 @ :10 rest, 50 off-side breathing drill, 25 choice drill NO FREE
4 x 75 @ 1:20 - 25 fist free br 3, 25 ra2 la2 free, 25 swim - same stroke as you drilled above
4 sets of (150's get :05 faster in each set - last set @ 2:00):
3 x 50 kick choice @ :55
4 x 150 swim negative split freestyle br 3 @ 2:15
No rest between sets.
Finish up with 6 sets of:
3 x 75 swim free br 3/5/3 by 25's @ 1:00
2 x 75 swim IM (no free), desc 1-2 to what you can @ 1:20
1 x 25 LUNGBUSTER @ :40
No rest between sets.
200 easy loosen after 6th set = 7400 scm. Do an outstanding job on your HW tonight and get excited for the rest of the week. Have a great day!
Monday, September 22, 2008
Monday, September 22, 2008
SPRINTERS - written for scy
P.M. workout
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
9 x 100 as follows:
1- drill/swim by 25's in main race stroke @ 1:45
2- swim/kick by 25's in main race stroke @ 1:35 - the 25's kick are FAST
3- swim negative split freestyle w/FAST turns on 1:25
No rest between sets of 3.
1:00 rest after #9 - put on fins
With fins:
32 x 50 @ 1:00
2- drill perfect in main race stroke
2- swim FAST in main race stroke - should be faster than your best 50 scy time in m-r-s
No rest between sets.
Finish up with...
On the 50's kick, once you miss the interval, go back and start over with 50's kick @ :50; repeat this set until 5 minutes left in workout, then warmdown a bit and work on starts until it's time to go.
4 x 50 kick @ :50
1 x 100 - 50 swim, 50 kick FAST @ 2:15
4 x 50 kick @ :45
1 x 100 - 50 swim, 50 kick FAST @ 2:15
4 x 50 kick @ :40
1 x 100 - 50 swim, 50 kick FAST @ 2:15
:30 extra rest - at least try these....
2 x 50 kick @ :35
1 x 100 50 swim, 50 kick FAST @ 2:15
Do a good job with your HW tonight and 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/kick by 25's
200 easy choice skulling
1:00 rest
9 x 100 as follows:
1- drill/swim by 25's in main race stroke @ 1:45
2- swim/kick by 25's in main race stroke @ 1:35 - the 25's kick are FAST
3- swim negative split freestyle w/FAST turns on 1:25
No rest between sets of 3.
1:00 rest after #9 - put on fins
With fins:
32 x 50 @ 1:00
2- drill perfect in main race stroke
2- swim FAST in main race stroke - should be faster than your best 50 scy time in m-r-s
No rest between sets.
Finish up with...
On the 50's kick, once you miss the interval, go back and start over with 50's kick @ :50; repeat this set until 5 minutes left in workout, then warmdown a bit and work on starts until it's time to go.
4 x 50 kick @ :50
1 x 100 - 50 swim, 50 kick FAST @ 2:15
4 x 50 kick @ :45
1 x 100 - 50 swim, 50 kick FAST @ 2:15
4 x 50 kick @ :40
1 x 100 - 50 swim, 50 kick FAST @ 2:15
:30 extra rest - at least try these....
2 x 50 kick @ :35
1 x 100 50 swim, 50 kick FAST @ 2:15
Do a good job with your HW tonight and get excited for the meet tomorrow. Have a great day!
Monday, September 22, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
4 x 50 @ 1:00 - 25 swim dps free br 3 - count strokes, 25 fist free - count strokes, can you be within one stroke of stroke count from first 25?
300 pull negative split free br 3/5/7 by 50's - can use paddles on 2nd set
:30 rest
4 x 75 @ :10 rest -25 fly drill, 25 fly kick on side, 25 breast kick on back
4 x 50 swim fly/free by 25's @ :50 (@ :45 on 2nd set)
No rest between sets.
4 sets of:
6 x 50 kick FAST w/snorkel & board @ 1:00
1 x 250 swim free br 3 - except br 5 w/6 beat kick on 2nd & 4th 50's, @ 3:20
6 x 50 swim/kick by 25's @ :50
1 x 100 kick FAST for time, followed immediately by 50 easy
1:00 rest between sets.
200 easy loosen after 4th set = 7400 scm. Do an excellent job with your HW today and get excited for the week. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
4 x 50 @ 1:00 - 25 swim dps free br 3 - count strokes, 25 fist free - count strokes, can you be within one stroke of stroke count from first 25?
300 pull negative split free br 3/5/7 by 50's - can use paddles on 2nd set
:30 rest
4 x 75 @ :10 rest -25 fly drill, 25 fly kick on side, 25 breast kick on back
4 x 50 swim fly/free by 25's @ :50 (@ :45 on 2nd set)
No rest between sets.
4 sets of:
6 x 50 kick FAST w/snorkel & board @ 1:00
1 x 250 swim free br 3 - except br 5 w/6 beat kick on 2nd & 4th 50's, @ 3:20
6 x 50 swim/kick by 25's @ :50
1 x 100 kick FAST for time, followed immediately by 50 easy
1:00 rest between sets.
200 easy loosen after 4th set = 7400 scm. Do an excellent job with your HW today and get excited for the week. Have a great day!
Sunday, September 21, 2008
Monday Morning, September 22, 2008
SPRINTERS - written for scy
A.M. workout
400 swim relaxed freestyle
400 reverse IM - 4 x 100 IM's, odds drill, evens are swim
200 easy choice skulling
1:00 rest
2 sets of:
6 x 50 @ 1:00 - 25 swim free - count strokes, 25 fist free drill - count strokes
1 x 400 pull w/buoys & paddles br 3/5/7/9 by 50's
:30 rest between sets
2 sets of (all 75's @ 1:00 in 2nd set):
3 x 75 swim free @ 1:05 - big 6 beat kick on 2nd 25, br 4
1 x 125 swim free @ 1:40 - good turns
3 x 75 swim free @ 1:05 - as above
1 x 125 swim free @ 1:30 - good legs on last 50
3 x 75 swim free @ 1:05 - same as above
1 x 125 swim free @ 1:20 - you'll have to hustle here
1:00 rest between sets - get HR
After 2nd set, work on starts until 6:55 a.m. Eat well today, drink lots of water. Kicking & speedwork this afternoon. Have a great day!
SPRINTERS - written for scy
A.M. workout
400 swim relaxed freestyle
400 reverse IM - 4 x 100 IM's, odds drill, evens are swim
200 easy choice skulling
1:00 rest
2 sets of:
6 x 50 @ 1:00 - 25 swim free - count strokes, 25 fist free drill - count strokes
1 x 400 pull w/buoys & paddles br 3/5/7/9 by 50's
:30 rest between sets
2 sets of (all 75's @ 1:00 in 2nd set):
3 x 75 swim free @ 1:05 - big 6 beat kick on 2nd 25, br 4
1 x 125 swim free @ 1:40 - good turns
3 x 75 swim free @ 1:05 - as above
1 x 125 swim free @ 1:30 - good legs on last 50
3 x 75 swim free @ 1:05 - same as above
1 x 125 swim free @ 1:20 - you'll have to hustle here
1:00 rest between sets - get HR
After 2nd set, work on starts until 6:55 a.m. Eat well today, drink lots of water. Kicking & speedwork this afternoon. Have a great day!
Sunday, September 21, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - 4 x 100 reverse IM's, odds are drill, evens are swim
200 easy choice skulling
1:00 rest
16 x 50 @ 1:00
2- drill/swim by 25's in main race stroke, NO FREE
2- swim/kick by 25's freestyle
6 x 600 as follows:
odds- 100 swim backstroke, 100 swim IM - descend the 100's IM to what you can
evens - 100 swim IM, 100 swim freestyle br 3, descend the 100's freestyle to what you can
200 easy loosen = 5800 scm. Do an excellent job on your HW today and get excited for the week ahead. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - 4 x 100 reverse IM's, odds are drill, evens are swim
200 easy choice skulling
1:00 rest
16 x 50 @ 1:00
2- drill/swim by 25's in main race stroke, NO FREE
2- swim/kick by 25's freestyle
6 x 600 as follows:
odds- 100 swim backstroke, 100 swim IM - descend the 100's IM to what you can
evens - 100 swim IM, 100 swim freestyle br 3, descend the 100's freestyle to what you can
200 easy loosen = 5800 scm. Do an excellent job on your HW today and get excited for the week ahead. Have a great day!
Friday, September 19, 2008
Saturday, September 20, 2008
SPRINTERS - written for scy
A.M. workout
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick by 50's
200 easy choice skulling
1:00 rest
12 x 100 as follows:
3- 50 drill in main race stroke, 50 kick negative split @ 1:40
3- swim negative split freestyle @ 1:20
1:00 rest after #12, get HR
6 sets of:
4 x 50 swim in main race stroke @ 1:15 - target your 2nd 50 split of 100 Goal Time
50 drill PERFECT @ 1:30 - same stroke as 50's above
2 x 25 swim FAST @ :40 - should add up to faster than best 50 above
100 drill PERFECT @ 1:00 rest
After 3rd & 6th set, go 1 x 300 pull relaxed freestyle.
Warmdown thoroughly before you get out. Do an excellent job with your HW this weekend, and be sure to eat well. Have a great day!
SPRINTERS - written for scy
A.M. workout
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick by 50's
200 easy choice skulling
1:00 rest
12 x 100 as follows:
3- 50 drill in main race stroke, 50 kick negative split @ 1:40
3- swim negative split freestyle @ 1:20
1:00 rest after #12, get HR
6 sets of:
4 x 50 swim in main race stroke @ 1:15 - target your 2nd 50 split of 100 Goal Time
50 drill PERFECT @ 1:30 - same stroke as 50's above
2 x 25 swim FAST @ :40 - should add up to faster than best 50 above
100 drill PERFECT @ 1:00 rest
After 3rd & 6th set, go 1 x 300 pull relaxed freestyle.
Warmdown thoroughly before you get out. Do an excellent job with your HW this weekend, and be sure to eat well. Have a great day!
Friday, September 19, 2008
SPRINTERS - written for scy
P.M. workout
400 swim freestyle - long stroke, good turns
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
4 x 50 fist freestyle @ 1:00 - feel water on forearms
4 x 50 choice drill in main race stroke @ 1:00
8 x 150 as follows:
2- swim 25 free, 25 in main race stroke NO FREE, build to FAST finish @ 2:30
2- swim negative split freestyle @ 2:00
1:00 rest
4 sets of, in main race stroke (can go 2 strokes, if you'd like; switch after 2nd set):
9 x 75 swim desc 1-3's - so #'s 3, 6 & 9 are all out FAST - @ 1:30
1 x 125 easy drill - same stroke as 75's above - @ 3:00
No rest between sets. Keep track of your times on the fast 75's.
Warmdown a little before you get out. If there is time, work on turns from the middle of the pool. Do an excellent job on your HW tonight. Have a great day!
SPRINTERS - written for scy
P.M. workout
400 swim freestyle - long stroke, good turns
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
4 x 50 fist freestyle @ 1:00 - feel water on forearms
4 x 50 choice drill in main race stroke @ 1:00
8 x 150 as follows:
2- swim 25 free, 25 in main race stroke NO FREE, build to FAST finish @ 2:30
2- swim negative split freestyle @ 2:00
1:00 rest
4 sets of, in main race stroke (can go 2 strokes, if you'd like; switch after 2nd set):
9 x 75 swim desc 1-3's - so #'s 3, 6 & 9 are all out FAST - @ 1:30
1 x 125 easy drill - same stroke as 75's above - @ 3:00
No rest between sets. Keep track of your times on the fast 75's.
Warmdown a little before you get out. If there is time, work on turns from the middle of the pool. Do an excellent job on your HW tonight. Have a great day!
Friday, September 19, 2008
DISTANCE - written for scm
First 7000+ workout; slightly different than we spoke about yesterday....
600 swim relaxed freestyle
400 reverse IM - each 100 is swim/kick by 25's
200 easy choice skulling
1:00 rest
1 x 1200 pull free br 3/5/7/9 by 50's - with paddles for 2nd 600
1:00 rest
24 x 100 as follows:
3- swim negative split freestyle br 3 @ 1:25
1- swim freestyle br 3 @ 1:15
1:00 rest
3 x 800 swim freestyle br 3, desc 1-3 to something juicy!
Get HR immediately after finishing #4, & OML.
Warmdown a little before you get out. Eat well this weekend, drink lots of water and get excited for the winter season. Have a great day!
DISTANCE - written for scm
First 7000+ workout; slightly different than we spoke about yesterday....
600 swim relaxed freestyle
400 reverse IM - each 100 is swim/kick by 25's
200 easy choice skulling
1:00 rest
1 x 1200 pull free br 3/5/7/9 by 50's - with paddles for 2nd 600
1:00 rest
24 x 100 as follows:
3- swim negative split freestyle br 3 @ 1:25
1- swim freestyle br 3 @ 1:15
1:00 rest
3 x 800 swim freestyle br 3, desc 1-3 to something juicy!
Get HR immediately after finishing #4, & OML.
Warmdown a little before you get out. Eat well this weekend, drink lots of water and get excited for the winter season. Have a great day!
Thursday, September 18, 2008
Friday Morning, September 19, 2008
SPRINTERS - written for scy
A.M. workout
400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 75 @ 1:45 as follows:
50 choice drill
:10 rest
25 swim build to FAST finish
1:00 rest after #8
8 x 100 @ 1:40 - 50 swim negative split freestyle, 50 swim negative split backstroke
1:00 rest - put on fins
With fins, until 6:45:
3 x 75 breaststroke pull w/dolphin kick, desc 1-3 @ 1:30
3 x 25 swim fly build to FAST, @ :40 - breakout FAST on each 25
No rest between sets.
At least 3 starts before you go. Eat well today, drink lots of water, do a good job in school. 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
200 easy choice skulling
1:00 rest
8 x 75 @ 1:45 as follows:
50 choice drill
:10 rest
25 swim build to FAST finish
1:00 rest after #8
8 x 100 @ 1:40 - 50 swim negative split freestyle, 50 swim negative split backstroke
1:00 rest - put on fins
With fins, until 6:45:
3 x 75 breaststroke pull w/dolphin kick, desc 1-3 @ 1:30
3 x 25 swim fly build to FAST, @ :40 - breakout FAST on each 25
No rest between sets.
At least 3 starts before you go. Eat well today, drink lots of water, do a good job in school. Have a great day!
Thursday, September 18, 2008
SPRINTERS - written for scy
P.M. workout
400 swim relaxed freestyle
400 reverse IM - each 100 is 50 drill/50 easy kick
200 easy choice skulling
1:00 rest
2 sets of:
4 x 50 @ 1:00 - 25 choice freestyle drill, 25 swim backstroke
6 x 75 @ 1:30 - 25 fist freestyle drill, 25 choice drill NO FREE, 25 breast kick on back
6 x 50 @ 1:00 in main race stroke - 25 swim dps, descend stroke count 1-3/4-6, 25 drill
No rest between sets. Get HR immediately after 2nd set & OML.
Nice and relaxed here, smooth stroke:
5 x 100 swim freestyle @ 1:30 - roll hips, finish stroke
6 x 75 @ 1:30 - 25 choice drill breaststroke, 50 swim breaststroke - try to get flat at the end of each stroke
6 x 125 @ 1:50 - 100 swim relaxed freestyle - even hip rotation, finish stroke, 25 breast kick on back
16 x 50 @ :50 - pull freestyle with paddles & buoys, feel hands moving backwards, moving your body forwards; you can go as many as 8 x 50 swim backstroke if you'd like
200 easy loosen before you get out. If there is time, work on starts before you go. Do an outstanding job on your HW tonight & get excited for the end of the week. Have a great day!
SPRINTERS - written for scy
P.M. workout
400 swim relaxed freestyle
400 reverse IM - each 100 is 50 drill/50 easy kick
200 easy choice skulling
1:00 rest
2 sets of:
4 x 50 @ 1:00 - 25 choice freestyle drill, 25 swim backstroke
6 x 75 @ 1:30 - 25 fist freestyle drill, 25 choice drill NO FREE, 25 breast kick on back
6 x 50 @ 1:00 in main race stroke - 25 swim dps, descend stroke count 1-3/4-6, 25 drill
No rest between sets. Get HR immediately after 2nd set & OML.
Nice and relaxed here, smooth stroke:
5 x 100 swim freestyle @ 1:30 - roll hips, finish stroke
6 x 75 @ 1:30 - 25 choice drill breaststroke, 50 swim breaststroke - try to get flat at the end of each stroke
6 x 125 @ 1:50 - 100 swim relaxed freestyle - even hip rotation, finish stroke, 25 breast kick on back
16 x 50 @ :50 - pull freestyle with paddles & buoys, feel hands moving backwards, moving your body forwards; you can go as many as 8 x 50 swim backstroke if you'd like
200 easy loosen before you get out. If there is time, work on starts before you go. Do an outstanding job on your HW tonight & get excited for the end of the week. Have a great day!
Wednesday, September 17, 2008
Thursday, September 18, 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
6 x 300 @ :20 rest as follows:
1- 50 fist free br 3, 50 swim free br 3, 50 swim negative split backstroke
2- 100 swim IM, 50 kick breast on back or fly on side
3- swim negative split freestyle - #6 should be faster than #3
1:00 rest after #6 - get HR immediately & OML
4 sets of:
6 x 50 swim/kick by 25's @ :50
1 x 75 kick on 1:20 - you'll have to hustle here!
4 x 50 swim/kick by 25's @ :45
2 x 50 kick FAST @ 1:20
1:00 rest between sets.
Warmdown an easy 200 = 5900 scm. Do an excellent job with your HW tonight and eat your Wheaties tomorrow - our first 7000 meter workout. 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
6 x 300 @ :20 rest as follows:
1- 50 fist free br 3, 50 swim free br 3, 50 swim negative split backstroke
2- 100 swim IM, 50 kick breast on back or fly on side
3- swim negative split freestyle - #6 should be faster than #3
1:00 rest after #6 - get HR immediately & OML
4 sets of:
6 x 50 swim/kick by 25's @ :50
1 x 75 kick on 1:20 - you'll have to hustle here!
4 x 50 swim/kick by 25's @ :45
2 x 50 kick FAST @ 1:20
1:00 rest between sets.
Warmdown an easy 200 = 5900 scm. Do an excellent job with your HW tonight and eat your Wheaties tomorrow - our first 7000 meter workout. Have a great day!
Wednesday, September 17, 2008
SPRINTERS - written for scy
P.M. workout
400 swim relaxed freestyle
400 reverse IM - each 100 is 50 drill, 50 kick
200 easy choice skulling - feel the water on your hands
1:00 rest
6 x 100 @ :15 rest - 50 choice drill/swim by 25's NO FREE, 50 drill/swim by 25's in 4th best stroke
8 sets of:
2 minutes vertical kick as follows:
:25 dolphin kick arms folded across body, hands on shoulders
:15 breaststroke kick, hands & elbows out of the water
:10 FAST freestyle kick - arms & elbows out of water
:10 rest
After 2nd minute, get right into:
3 x 50 kick negative split @ :50 (last 4 sets @ :45 if you can)
Get up on the blocks right after the 3rd 50...
2 x 50 from a dive @ 1:15 - 25 LUNGBUSTER FAST, 25 kick FAST in main race stroke, get time, can you break :35? If not, :40?
Finish up with...
12 x 200 as follows:
odds- swim 2 x 100 IM's desc 1-2 to something strong @ 2:50 (@ 2:45 if you can, @ 3:00 if you need to)
evens- swim 100 free, 50 kick choice, 50 swim free (or, last 50 swim choice, if you can make the interval) @ 2:30
Get a good warmdown in before you get out - really try to loosen up your legs. If there is time, work on finishes from the middle of the pool. Do a stellar job with your HW tonight & have a healthy dinner. Have a great day!
SPRINTERS - written for scy
P.M. workout
400 swim relaxed freestyle
400 reverse IM - each 100 is 50 drill, 50 kick
200 easy choice skulling - feel the water on your hands
1:00 rest
6 x 100 @ :15 rest - 50 choice drill/swim by 25's NO FREE, 50 drill/swim by 25's in 4th best stroke
8 sets of:
2 minutes vertical kick as follows:
:25 dolphin kick arms folded across body, hands on shoulders
:15 breaststroke kick, hands & elbows out of the water
:10 FAST freestyle kick - arms & elbows out of water
:10 rest
After 2nd minute, get right into:
3 x 50 kick negative split @ :50 (last 4 sets @ :45 if you can)
Get up on the blocks right after the 3rd 50...
2 x 50 from a dive @ 1:15 - 25 LUNGBUSTER FAST, 25 kick FAST in main race stroke, get time, can you break :35? If not, :40?
Finish up with...
12 x 200 as follows:
odds- swim 2 x 100 IM's desc 1-2 to something strong @ 2:50 (@ 2:45 if you can, @ 3:00 if you need to)
evens- swim 100 free, 50 kick choice, 50 swim free (or, last 50 swim choice, if you can make the interval) @ 2:30
Get a good warmdown in before you get out - really try to loosen up your legs. If there is time, work on finishes from the middle of the pool. Do a stellar job with your HW tonight & have a healthy dinner. Have a great day!
Wednesday September 17, 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
8 x 75 @ :10 rest - drill/drill/kick fly on side by 25's - at least 6 must be fly
6 sets of:
3 x 50 swim free br 3/5 by 25's @ :45
2 x 50 fly drill @ 1:00
1 x 50 swim negative split fly @ :45
:30 rest - put fins on
With fins:
8 x 25 @ :40 - 3 swim FAST fly, 1 LUNGBUSTER
:30 rest - take off fins
After even sets only:
1 x 300 swim negative split freestyle br 3/5/7 by 50's
Warmdown before you get out. Do an excellent job on your HW tonight & get excited for Friday's workout. 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
8 x 75 @ :10 rest - drill/drill/kick fly on side by 25's - at least 6 must be fly
6 sets of:
3 x 50 swim free br 3/5 by 25's @ :45
2 x 50 fly drill @ 1:00
1 x 50 swim negative split fly @ :45
:30 rest - put fins on
With fins:
8 x 25 @ :40 - 3 swim FAST fly, 1 LUNGBUSTER
:30 rest - take off fins
After even sets only:
1 x 300 swim negative split freestyle br 3/5/7 by 50's
Warmdown before you get out. Do an excellent job on your HW tonight & get excited for Friday's workout. Have a great day!
Tuesday, September 16, 2008
Wednesday Morning, September 17, 2008
SPRINTERS - written for scy
A.M. workout
400 swim relaxed freestyle - roll hips, finish stroke
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of (1st set w/buoys only; 2nd set w/ paddles & buoy):
4 x 50 @ 1:00 - ra2 la2 freestyle
4 x 75 @ 1:20 - 50 fist free, 25 2 kicks 1 pull breaststroke
6 x 50 @ 1:00 - 25 choice drill breaststroke, 25 swim breaststroke
16 x 50 pull freestyle - 8 @ :55, 8 @ :50 (in 2nd set, 8 @ 55, 8 @ :45)
1:00 rest between sets.
Work on starts before you go. Great job at the meet, keep up the good work! Tonight will be some juicy kicking, then something fast on Thursday. Have a great day!
SPRINTERS - written for scy
A.M. workout
400 swim relaxed freestyle - roll hips, finish stroke
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of (1st set w/buoys only; 2nd set w/ paddles & buoy):
4 x 50 @ 1:00 - ra2 la2 freestyle
4 x 75 @ 1:20 - 50 fist free, 25 2 kicks 1 pull breaststroke
6 x 50 @ 1:00 - 25 choice drill breaststroke, 25 swim breaststroke
16 x 50 pull freestyle - 8 @ :55, 8 @ :50 (in 2nd set, 8 @ 55, 8 @ :45)
1:00 rest between sets.
Work on starts before you go. Great job at the meet, keep up the good work! Tonight will be some juicy kicking, then something fast on Thursday. Have a great day!
Tuesday, September 16, 2008
DISTANCE - written for scm
600 swim freestyle - concentrate on having GREAT turns, long breakouts
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
Real good job yesterday on the kicking set with the snorkel. We'll continue to do that a couple of times each week. More aggressive interval work today...
1 x 800 - each 200 is 50 offside breathing freestyle drill, 50 swim freestyle br 3/5 by 25's, then 100 IM swim
1:00 rest
4 sets of:
3 x 75 swim freestyle br 3 @ 1:10 - big 6 beat kick on 2nd 25
1 x 75 swim freestyle br 3 @ 1:00
3 x 50 swim negative split freestyle br 3 @ :45
1 x 150 swim negative split freestyle br 3 @ 2:00 - good turns
1:00 rest after 1st & 3rd sets - get HR both times
Finish up with...
5 sets of:
3 x 25 @ :40 - sprint for :08 with NO BREATHING, then easy to the end
1 x 25 LUNGBUSTER
:10 rest, put snorkel on, then immediately get right into:
1 x 100 kick w/board & snorkel
1:00 rest between sets.
200 easy loosen after 5th set = 5600 scm. Do an excellent job with your HW today and get excited for Friday's workout! Have a great day!
DISTANCE - written for scm
600 swim freestyle - concentrate on having GREAT turns, long breakouts
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
Real good job yesterday on the kicking set with the snorkel. We'll continue to do that a couple of times each week. More aggressive interval work today...
1 x 800 - each 200 is 50 offside breathing freestyle drill, 50 swim freestyle br 3/5 by 25's, then 100 IM swim
1:00 rest
4 sets of:
3 x 75 swim freestyle br 3 @ 1:10 - big 6 beat kick on 2nd 25
1 x 75 swim freestyle br 3 @ 1:00
3 x 50 swim negative split freestyle br 3 @ :45
1 x 150 swim negative split freestyle br 3 @ 2:00 - good turns
1:00 rest after 1st & 3rd sets - get HR both times
Finish up with...
5 sets of:
3 x 25 @ :40 - sprint for :08 with NO BREATHING, then easy to the end
1 x 25 LUNGBUSTER
:10 rest, put snorkel on, then immediately get right into:
1 x 100 kick w/board & snorkel
1:00 rest between sets.
200 easy loosen after 5th set = 5600 scm. Do an excellent job with your HW today and get excited for Friday's workout! Have a great day!
Monday, September 15, 2008
Monday, September 15, 2008
SPRINTERS - written for scy
P.M. workout
400 swim relaxed freestyle
400 reverse IM - each 100 is kick/drill/kick/swim by 25's
200 easy choice skulling
1:00 rest
12 x 75 as follows:
2- 50 catch-up freestyle drill w/overkick, 25 fly kick on side @ 1:15
2- 25 swim free build to FAST turn, 50 drill/swim by 25's NO FREE @ 1:15
1:00 rest
4 sets of:
2 x 100 swim negative split free @ 1:20 - good turns, good legs on 2nd half
1 x 100 swim free @ 1:10 - smooth on the way, strong 2nd half with GREAT breakouts
1 x 100 swim negative split free @ 1:20
2 x 100 swim free @ 1:10 - smooth on the way, use turns to break out FAST
1:00 rest after 1st & 3rd set ONLY - swim straight through 2nd & 3rd sets
After 4th set, get HR immediately & OML
100 easy loosen after you get your HR twice; then, fininsh up with...
8 rounds of:
3 x 25 kick FAST @ :40 - add two fastest 25's, then...
1 x 75 @ 2:00 as follows:
1 x 50 kick FAST - trying to equal or better your time from the 2 x 25's add-up
:10 rest
1 x 25 LUNGBUSTER - you'll have plenty of rest after the 25 LUNGBUSTER,
the entire 75 is @ 2:00
50 easy loosen after the even rounds
200 easy loosen after the 8th set of kicking. If there is time, work on starts before you go. Do an excellent job on your HW tonight. Eat well, drink lots of water & 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 kick/drill/kick/swim by 25's
200 easy choice skulling
1:00 rest
12 x 75 as follows:
2- 50 catch-up freestyle drill w/overkick, 25 fly kick on side @ 1:15
2- 25 swim free build to FAST turn, 50 drill/swim by 25's NO FREE @ 1:15
1:00 rest
4 sets of:
2 x 100 swim negative split free @ 1:20 - good turns, good legs on 2nd half
1 x 100 swim free @ 1:10 - smooth on the way, strong 2nd half with GREAT breakouts
1 x 100 swim negative split free @ 1:20
2 x 100 swim free @ 1:10 - smooth on the way, use turns to break out FAST
1:00 rest after 1st & 3rd set ONLY - swim straight through 2nd & 3rd sets
After 4th set, get HR immediately & OML
100 easy loosen after you get your HR twice; then, fininsh up with...
8 rounds of:
3 x 25 kick FAST @ :40 - add two fastest 25's, then...
1 x 75 @ 2:00 as follows:
1 x 50 kick FAST - trying to equal or better your time from the 2 x 25's add-up
:10 rest
1 x 25 LUNGBUSTER - you'll have plenty of rest after the 25 LUNGBUSTER,
the entire 75 is @ 2:00
50 easy loosen after the even rounds
200 easy loosen after the 8th set of kicking. If there is time, work on starts before you go. Do an excellent job on your HW tonight. Eat well, drink lots of water & get excited for the meet tomorrow. Have a great day!
Monday, September 15, 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
3 x 1000 @ 1:00 rest as follows:
1- 100 IM drill, 100 kick ez/FAST by 25's;
2- each 200 is 100 swim negative split backstroke, 50 kick FAST, 50 swim fly with continuous kick;
3- odd 200's are swim IM (2 x 100's, desc 1-2), even 200's are swim negative split free br 3/5 by 100's
1:00 rest - get HR
Finish up with:
24 x 50 kick in sets of 4:
3- kick choice FAST w/board & snorkel @ 1:00
3- kick choice FAST on back @ 1:00
200 easy loosen = 5400 scm
Do an outstanding job on your HW tonight & 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 swim/drill by 25's
200 easy choice skulling
1:00 rest
3 x 1000 @ 1:00 rest as follows:
1- 100 IM drill, 100 kick ez/FAST by 25's;
2- each 200 is 100 swim negative split backstroke, 50 kick FAST, 50 swim fly with continuous kick;
3- odd 200's are swim IM (2 x 100's, desc 1-2), even 200's are swim negative split free br 3/5 by 100's
1:00 rest - get HR
Finish up with:
24 x 50 kick in sets of 4:
3- kick choice FAST w/board & snorkel @ 1:00
3- kick choice FAST on back @ 1:00
200 easy loosen = 5400 scm
Do an outstanding job on your HW tonight & get excited for the rest of the week. Have a great day!
Sunday, September 14, 2008
Monday Morning, September 15, 2008
SPRINTERS - written for scy
A.M. workout
400 swim freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
3 x 200 @ :20 rest - 100 choice drill (all one stroke), 100 kick ez/FAST by 25's
1:00 rest after #3
16 x 50 @ :45 as follows:
2- swim negative split freestyle - good turns, big kick on 2nd 25
2- swim/kick by 25's NO FREE - same stroke for both 50's; can change stroke by sets.
1:00 rest - put fins on
With fins, as many rounds as possible:
2 x 50 drill PERFECT @ 1:00
1* x 50 swim FAST - target best 50 scy time @ 1:00
* - add 1 x 50 to each round.
At 6:50 warmdown an easy 100, then 3 starts before you go. Do an excellent job in school today - drink plenty of water, eat well. This afternoon will be big kicking & heavy aerobic. Have a great day!
SPRINTERS - written for scy
A.M. workout
400 swim freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
3 x 200 @ :20 rest - 100 choice drill (all one stroke), 100 kick ez/FAST by 25's
1:00 rest after #3
16 x 50 @ :45 as follows:
2- swim negative split freestyle - good turns, big kick on 2nd 25
2- swim/kick by 25's NO FREE - same stroke for both 50's; can change stroke by sets.
1:00 rest - put fins on
With fins, as many rounds as possible:
2 x 50 drill PERFECT @ 1:00
1* x 50 swim FAST - target best 50 scy time @ 1:00
* - add 1 x 50 to each round.
At 6:50 warmdown an easy 100, then 3 starts before you go. Do an excellent job in school today - drink plenty of water, eat well. This afternoon will be big kicking & heavy aerobic. Have a great day!
Saturday, September 13, 2008
Sunday, September 14, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
4 x 50 fist free br 3 @ 1:00 - get water on forearms
1 x 400 swim negative split free br 3
:30 rest
4 x 75 choice fly drill/swim/drill by 25's @ 1:20 - continuous kick throughout
1 x 400 swim - 100 negative split free br 3, 100 fly swim/kick by 50's
:30 rest
6 x 50 @ 1:00 back drill/breast drill by 25's
1 x 400 - 100 swim negative split freestyle, 100 swim back/breast by 50's, negative split each 50
4 x 50 @ :10 rest - offside breathing freestyle drill
1 x 400 swim negative split freestyle - should be faster than 1st 400 at the beginning of the set
:30 rest
1 x 600 swim backstroke - negative split each 150, keep head back, hips up & have really good turns
1:00 rest
Finish up with...
20 x 50 @ :50 as follows:
2- swim negative split free br 3 - good turns here!
2- swim back/breast by 25's - head back on back, squeeze feet together on the breaststroke
200 easy loosen = 5600 scm. Do an excellent job on your HW today - be ready for the week ahead, and get excited for next Friday's workout. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
4 x 50 fist free br 3 @ 1:00 - get water on forearms
1 x 400 swim negative split free br 3
:30 rest
4 x 75 choice fly drill/swim/drill by 25's @ 1:20 - continuous kick throughout
1 x 400 swim - 100 negative split free br 3, 100 fly swim/kick by 50's
:30 rest
6 x 50 @ 1:00 back drill/breast drill by 25's
1 x 400 - 100 swim negative split freestyle, 100 swim back/breast by 50's, negative split each 50
4 x 50 @ :10 rest - offside breathing freestyle drill
1 x 400 swim negative split freestyle - should be faster than 1st 400 at the beginning of the set
:30 rest
1 x 600 swim backstroke - negative split each 150, keep head back, hips up & have really good turns
1:00 rest
Finish up with...
20 x 50 @ :50 as follows:
2- swim negative split free br 3 - good turns here!
2- swim back/breast by 25's - head back on back, squeeze feet together on the breaststroke
200 easy loosen = 5600 scm. Do an excellent job on your HW today - be ready for the week ahead, and get excited for next Friday's workout. Have a great day!
Friday, September 12, 2008
Saturday Morning, September 13, 2008
SPRINTERS - written for scy
A.M. workout (meet warmup)
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
12 x 75 @ :15 rest as follows:
2- 50 fist free, 25 fly kick on side
2- 50 offside breathing drill, 25 breast kick on back
2- 50 swim smooth relaxed freestyle - roll hips, finish stroke, 25 choice NO FREE
15 x 50 @ :55 as follows:
3- swim/drill freestyle by 25's - build to a FAST turn, then drill the 2nd 25
2- swim/drill choice NO FREE by 25's - same as above
1:00 rest - get HR
Work on starts, trying to breakout FAST
Warmdown before you get out. Make sure you eat and drink plenty of water on the way to the meet. Great job this week! Enjoy the meet!
SPRINTERS - written for scy
A.M. workout (meet warmup)
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
12 x 75 @ :15 rest as follows:
2- 50 fist free, 25 fly kick on side
2- 50 offside breathing drill, 25 breast kick on back
2- 50 swim smooth relaxed freestyle - roll hips, finish stroke, 25 choice NO FREE
15 x 50 @ :55 as follows:
3- swim/drill freestyle by 25's - build to a FAST turn, then drill the 2nd 25
2- swim/drill choice NO FREE by 25's - same as above
1:00 rest - get HR
Work on starts, trying to breakout FAST
Warmdown before you get out. Make sure you eat and drink plenty of water on the way to the meet. Great job this week! Enjoy the meet!
Friday, September 12, 2008
SPRINTERS - written for scy
P.M. workout
400 swim relaxed freestyle - roll your hips, finish stroke, good turns
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
1 x 300 - 75 IM drill (25 of each stroke, NO FREE), 75 backstroke swim with great turns 2 times through = 300
:20 rest
1 x 300 swim IM - 3 x 100 IM's swim, desc 1-3 to what you can
1:00 rest
6 sets of:
2 x 50 drill PERFECT @ 1:00
4 x 1/2 pool sprints @ :30 - sprint all out FAST - should be same stroke as you drilled on 50's
1 x 50 kick @ :40 - you'll have to hustle here
No rest between sets.
2 sets of:
9 x 50 - 2 swim/kick by 25's @ :45, 1 swim free @ :35
1 x 450 swim free, desc the 3 x 150's to what you can - can you get under 1:35?
:30 rest between sets. After 2nd set, get HR immediately & OML
1:00 rest after 2nd set.
Finish up with...
With fins, 8 sets of:
2 x 25 @ :40 - drill PERFECT
2 x 50 @ 1:00 - 25 LUNGBUSTER, 25 swim FAST - get time, should be same stroke as you drilled on the 25's above. Can you be within :02 of your best 50 scy time? Within :01?
200 easy loosen after 8th set. If there is time, work on turns from the middle of the pool. Eat well tonight, drink lots of water and get excited for the meet tomorrow. Have a great day!
SPRINTERS - written for scy
P.M. workout
400 swim relaxed freestyle - roll your hips, finish stroke, good turns
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
1 x 300 - 75 IM drill (25 of each stroke, NO FREE), 75 backstroke swim with great turns 2 times through = 300
:20 rest
1 x 300 swim IM - 3 x 100 IM's swim, desc 1-3 to what you can
1:00 rest
6 sets of:
2 x 50 drill PERFECT @ 1:00
4 x 1/2 pool sprints @ :30 - sprint all out FAST - should be same stroke as you drilled on 50's
1 x 50 kick @ :40 - you'll have to hustle here
No rest between sets.
2 sets of:
9 x 50 - 2 swim/kick by 25's @ :45, 1 swim free @ :35
1 x 450 swim free, desc the 3 x 150's to what you can - can you get under 1:35?
:30 rest between sets. After 2nd set, get HR immediately & OML
1:00 rest after 2nd set.
Finish up with...
With fins, 8 sets of:
2 x 25 @ :40 - drill PERFECT
2 x 50 @ 1:00 - 25 LUNGBUSTER, 25 swim FAST - get time, should be same stroke as you drilled on the 25's above. Can you be within :02 of your best 50 scy time? Within :01?
200 easy loosen after 8th set. If there is time, work on turns from the middle of the pool. Eat well tonight, drink lots of water and get excited for the meet tomorrow. Have a great day!
Friday, September 12, 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
12 x 50 @ 1:00 - drill/swim dps by 25's, 2 free, 2 fly; desc stroke count 1-2 on 2nd 25
1:00 rest - put fins on
With fins, 8 sets of:
2 x 25 drill PERFECT @ :40
2 x 50 @ 1:00 - 25 LUNGBUSTER, 25 swim FAST in same stroke as you drilled on the 25's
No rest between sets.
After 8th set, take fins off and continue right into...
2 sets of:
9 x 50 - 2 swim/kick by 25's @ :50, 1 swim free @ :40
1 x 450 swim free br 3/5/3 by 50's, desc 150's 1-3 to what you can (can you get under 1:40?)
:30 rest between sets. Get HR immediately & OML after 2nd set.
Finish up with:
8 x 25 sprint all out FAST free for :08 with NO BREATHING, then easy to the end, @ :40
200 pull free br 3/5/7/9 by 50's
8 x 25 sprint all out FAST fly for :08 with NO BREATHING, then easy to the end, @ :40
200 easy loosen = 5600 scm. Do an excellent job on your HW this weekend, and get excited for next Friday - 9 x 800 desc 1-3's. 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
12 x 50 @ 1:00 - drill/swim dps by 25's, 2 free, 2 fly; desc stroke count 1-2 on 2nd 25
1:00 rest - put fins on
With fins, 8 sets of:
2 x 25 drill PERFECT @ :40
2 x 50 @ 1:00 - 25 LUNGBUSTER, 25 swim FAST in same stroke as you drilled on the 25's
No rest between sets.
After 8th set, take fins off and continue right into...
2 sets of:
9 x 50 - 2 swim/kick by 25's @ :50, 1 swim free @ :40
1 x 450 swim free br 3/5/3 by 50's, desc 150's 1-3 to what you can (can you get under 1:40?)
:30 rest between sets. Get HR immediately & OML after 2nd set.
Finish up with:
8 x 25 sprint all out FAST free for :08 with NO BREATHING, then easy to the end, @ :40
200 pull free br 3/5/7/9 by 50's
8 x 25 sprint all out FAST fly for :08 with NO BREATHING, then easy to the end, @ :40
200 easy loosen = 5600 scm. Do an excellent job on your HW this weekend, and get excited for next Friday - 9 x 800 desc 1-3's. Have a great day!
Thursday, September 11, 2008
Thursday, September 11, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
2 x 300 @ :20 rest:
50 fist free, 50 swim negative split free br 3, 50 fly kick on side, then last 150's IM order (no free) drill/swim by 25's for each 50
1:00 rest
15 x 200 @ :20 rest - no more than :20 rest:
1- swim 100 free, 50 choice fly or breast - swim/kick by 25's, 50 backstroke;
2- swim IM - 2 x 100 IM's descend 1-2 to something strong;
3- swim negative split freestyle - really giddyup on the 2nd 100
After #15...
1 x 400 pull free br 3/5/7/9 by 50's - buoy only
200 easy loosen = 5400 scm. Do a stellar job on your HW tonight, get ready for tomorrow's workout. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
2 x 300 @ :20 rest:
50 fist free, 50 swim negative split free br 3, 50 fly kick on side, then last 150's IM order (no free) drill/swim by 25's for each 50
1:00 rest
15 x 200 @ :20 rest - no more than :20 rest:
1- swim 100 free, 50 choice fly or breast - swim/kick by 25's, 50 backstroke;
2- swim IM - 2 x 100 IM's descend 1-2 to something strong;
3- swim negative split freestyle - really giddyup on the 2nd 100
After #15...
1 x 400 pull free br 3/5/7/9 by 50's - buoy only
200 easy loosen = 5400 scm. Do a stellar job on your HW tonight, get ready for tomorrow's workout. Have a great day!
Wednesday, September 10, 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
3 sets of:
12 x 50-
2- swim/kick by 25's;
2- all kick
1st set @ :55; 2nd set @ :50; 3rd set @ :45!
400 pull br 3/5/7/9 by 50's after each round of 12 x 50's - use paddles on 3rd 400.
With fins, finish up with:
24 x 25 - all FLY - as follows:
1- swim FAST @ :40
2- drill PERFECT @ :40
3- swim FAST @ :40
4- LUNGBUSTER @ :20
Easy 200 loosen after the 25's = 5000 scm. Do an excellent job with your HW today and get excited for the end of the week. 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
3 sets of:
12 x 50-
2- swim/kick by 25's;
2- all kick
1st set @ :55; 2nd set @ :50; 3rd set @ :45!
400 pull br 3/5/7/9 by 50's after each round of 12 x 50's - use paddles on 3rd 400.
With fins, finish up with:
24 x 25 - all FLY - as follows:
1- swim FAST @ :40
2- drill PERFECT @ :40
3- swim FAST @ :40
4- LUNGBUSTER @ :20
Easy 200 loosen after the 25's = 5000 scm. Do an excellent job with your HW today and get excited for the end of the week. Have a great day!
Wednesday, September 10, 2008
Wednesday, September 10, 2008
SPRINTERS - written for scy
P.M. workout
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim
200 easy choice skulling
1:00 rest
From the flags, 8 sets of:
1 x 30 @ :50 - kick FAST for :05 while skulling to stay in place under the flags, then swim in to the wall, turn and drill PERFECT to the far in end in main race stroke - stop at the far end;
1 x 20 @ :40 - all out FAST sprint back to the flags, same stroke as you drilled above
After #8, continue right into:
3 sets of:
6 x 25 @ :40 - 2 swim FAST in main race stroke, 1 LUNGBUSTER
1 x 200 swim negative split freestyle @ 3:00
6 x 25 @ :40 - 2 kick FAST, 1 LUNGBUSTER
1 x 200 swim negative split freestyle @ 3:00
No rest between sets. Middle set, 25's swim can be different stroke, 1st & 3rd sets - 25's swim are main race stroke.
8 sets of:
1 x 50 kick FAST for time @ 1:10 - get time
2 x 25 kick FAST @ :25 - can you be faster for these 2 x 25's than the single 50?
1 x 100 IM swim - get time, descend 1-4, 5-8 to something strong @ 2:00
200 easy loosen or drill after 4th & 8th set.
With fins, finish up with:
24 x 25 as follows:
1- swim FAST @ :40;
2- drill PERFECT @ :40;
3- swim FAST @ :40;
4- LUNGBUSTER @ :20
Warmdown a little before you get out. If there is time, work on turns from the middle of the pool until you get out. Do an excellent job with your HW 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/swim
200 easy choice skulling
1:00 rest
From the flags, 8 sets of:
1 x 30 @ :50 - kick FAST for :05 while skulling to stay in place under the flags, then swim in to the wall, turn and drill PERFECT to the far in end in main race stroke - stop at the far end;
1 x 20 @ :40 - all out FAST sprint back to the flags, same stroke as you drilled above
After #8, continue right into:
3 sets of:
6 x 25 @ :40 - 2 swim FAST in main race stroke, 1 LUNGBUSTER
1 x 200 swim negative split freestyle @ 3:00
6 x 25 @ :40 - 2 kick FAST, 1 LUNGBUSTER
1 x 200 swim negative split freestyle @ 3:00
No rest between sets. Middle set, 25's swim can be different stroke, 1st & 3rd sets - 25's swim are main race stroke.
8 sets of:
1 x 50 kick FAST for time @ 1:10 - get time
2 x 25 kick FAST @ :25 - can you be faster for these 2 x 25's than the single 50?
1 x 100 IM swim - get time, descend 1-4, 5-8 to something strong @ 2:00
200 easy loosen or drill after 4th & 8th set.
With fins, finish up with:
24 x 25 as follows:
1- swim FAST @ :40;
2- drill PERFECT @ :40;
3- swim FAST @ :40;
4- LUNGBUSTER @ :20
Warmdown a little before you get out. If there is time, work on turns from the middle of the pool until you get out. Do an excellent job with your HW tonight & get excited for the meet tomorrow. Have a great day!
Tuesday, September 9, 2008
Wednesday Morning, September 10, 2008
SPRINTERS - written for scy
A.M. workout
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
Good hip rotation, concentrate on last third of stroke:
16 x 50 pull freestyle br 2/4 by 25's as follows (can use paddles):
4 @ :50;
4 @ :45;
4 @ :50;
4 @ :40;
1 x 800 swim backstroke - 50 drill, 100 moderate with great turns, 50 build to strong
1:00 rest
16 x 50 backstroke as follows:
4- swim/kick @ :55;
4- swim @ :50;
4- swim/kick @ :55;
4- swim @ :45
1 x 800 pull free br 2/4/2/6 by 50's - buoy only; feel water on hands, roll hips & finish stroke.
Get HR immediately after finishing & OML. Do an excellent job in school today and drink lots & lots of water or juice. Hope you are feeling better - 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
200 easy choice skulling
1:00 rest
Good hip rotation, concentrate on last third of stroke:
16 x 50 pull freestyle br 2/4 by 25's as follows (can use paddles):
4 @ :50;
4 @ :45;
4 @ :50;
4 @ :40;
1 x 800 swim backstroke - 50 drill, 100 moderate with great turns, 50 build to strong
1:00 rest
16 x 50 backstroke as follows:
4- swim/kick @ :55;
4- swim @ :50;
4- swim/kick @ :55;
4- swim @ :45
1 x 800 pull free br 2/4/2/6 by 50's - buoy only; feel water on hands, roll hips & finish stroke.
Get HR immediately after finishing & OML. Do an excellent job in school today and drink lots & lots of water or juice. Hope you are feeling better - have a great day!
Tuesday, September 9, 2008
SPRINTERS - written for scy
P.M. workout
400 swim relaxed freestyle with great turns & breakouts
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
2 x 200 in main race stroke @ :20 rest - drill/kick/drill/swim by 50's
8 x 75 as follows:
2- swim free/main race stroke - build to FAST/drill in main race stroke by 25's @ 1:20
2- swim free @ 1:05 desc 1-2, not a big descend, just faster on #2....OR...swim free @ 1:00 no descend
No rest between sets.
After 2nd set, 1:00 rest, then....
In main race stroke, 8 sets of:
4 x 50 swim @ 1:15 in main race stroke - target 2nd 50 split of 100 Goal Time, get times.
100 easy loosen @ 2:30
After 100 easy in 4th set, go 1 x 300 - 100 pull free, 50 drill in main race stroke @ 1:00 rest
After 100 easy in 8th set, go 1 x 300 easy loosen (can be same as 300 after 4th set) before you get out. If there is time, work on turns from the middle of the pool until workout is over. Eat well tonight, drink lots of water and do a stellar job on your HW tonight. Have a great day!
SPRINTERS - written for scy
P.M. workout
400 swim relaxed freestyle with great turns & breakouts
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
2 x 200 in main race stroke @ :20 rest - drill/kick/drill/swim by 50's
8 x 75 as follows:
2- swim free/main race stroke - build to FAST/drill in main race stroke by 25's @ 1:20
2- swim free @ 1:05 desc 1-2, not a big descend, just faster on #2....OR...swim free @ 1:00 no descend
No rest between sets.
After 2nd set, 1:00 rest, then....
In main race stroke, 8 sets of:
4 x 50 swim @ 1:15 in main race stroke - target 2nd 50 split of 100 Goal Time, get times.
100 easy loosen @ 2:30
After 100 easy in 4th set, go 1 x 300 - 100 pull free, 50 drill in main race stroke @ 1:00 rest
After 100 easy in 8th set, go 1 x 300 easy loosen (can be same as 300 after 4th set) before you get out. If there is time, work on turns from the middle of the pool until workout is over. Eat well tonight, drink lots of water and do a stellar job on your HW tonight. Have a great day!
Tuesday, September 9, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
From the flags, 4 sets of:
4 x skull-kick/drill 50's as follows-
1 x 30 - BIG kick at flags for :05, then swim in, do turn & drill back to the FAR end, @ :50
1 x 20 - sprint back to flags faster than race pace - same stroke as you drilled, @ :40
After #4, move back to the wall, then...
2 x 50 kick FAST for time with board @ 1:15 - get time
No rest between sets.
After 4th set, 1:00 rest, then...
1 x 200 kick FAST for time - get time & HR when you finish
1:00 rest
Finish up with:
6 x 400 swim @ :20 rest as follows:
odds- swim IM, 4 x 100 IM, descend the 100's 1-4 to what you can
evens- swim negative split freestyle, desc the 400's 1-3 to something juicy!
Get HR immediately after last 400 & again OML.
200 easy loosen = 5200 scm. Do an excellent job with your HW tonight and get excited for the rest of the week. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
From the flags, 4 sets of:
4 x skull-kick/drill 50's as follows-
1 x 30 - BIG kick at flags for :05, then swim in, do turn & drill back to the FAR end, @ :50
1 x 20 - sprint back to flags faster than race pace - same stroke as you drilled, @ :40
After #4, move back to the wall, then...
2 x 50 kick FAST for time with board @ 1:15 - get time
No rest between sets.
After 4th set, 1:00 rest, then...
1 x 200 kick FAST for time - get time & HR when you finish
1:00 rest
Finish up with:
6 x 400 swim @ :20 rest as follows:
odds- swim IM, 4 x 100 IM, descend the 100's 1-4 to what you can
evens- swim negative split freestyle, desc the 400's 1-3 to something juicy!
Get HR immediately after last 400 & again OML.
200 easy loosen = 5200 scm. Do an excellent job with your HW tonight and get excited for the rest of the week. Have a great day!
Monday, September 8, 2008
Monday, September 8, 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
200 easy choice skulling
1:00 rest
4 x 75 @ :10 rest - 50 off-side breathing freestyle drill, 25 breaststroke kick on back
4 x 50 @ 1:00 - 25 right arm 2 strokes/left arm 2 strokes (ra2 la2) freestyle drill w/light kick, feel yourself moving forward with each arm stroke, then 25 catch-up free drill with big legs - feel yourself moving forward with your kick as one arm "catches up" to the other arm.
1 x 300 pull free w/buoy only br 3/5/7 by 50's - feel your hips rolling evenly to each side, finish your stroke
1:00 rest - get ready...
6 sets of:
2 x 150 @ 2:00 swim negative split freestyle - strong legs on the 2nd half, great turns throughout
1 x 175 swim freestyle @ 2:00 - aggressive turns, great legs on last 75!
No rest between sets.
For this kick set, the goal on every 75 FAST should be to equal or better your best time in the 100 yard free:
4 x 75 kick @ 1:10
50 easy @ 1:00
4 x 75 kick @ 1:20, descend 1-4 to all out FAST
50 easy @ 1:00
4 x 75 kick @ 1:30, descend 1-3 to all out FAST, hold for #4 (FAST again @ #4)
50 easy @ 1:00
4 x 75 kick @ 1:40, desc 1-2 to all out FAST, hold for #'s 3 & 4 (so, #'s 2, 3 & 4 are FAST)
50 easy @ 1:00
4 x 75 kick @ 2:00 all out FAST - lots of rest here, can you be faster than your best 100 yard free time on all 4 x 75's?
200 easy loosen before you get out. If there is time, from the middle of the pool, work on finishes: make sure you touch the wall under the water, where the pad will be, and touch with your FINGERTIPS, not the palm of your hand. Do an excellent job with your HW tonight, eat well and drink plenty of water. 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
200 easy choice skulling
1:00 rest
4 x 75 @ :10 rest - 50 off-side breathing freestyle drill, 25 breaststroke kick on back
4 x 50 @ 1:00 - 25 right arm 2 strokes/left arm 2 strokes (ra2 la2) freestyle drill w/light kick, feel yourself moving forward with each arm stroke, then 25 catch-up free drill with big legs - feel yourself moving forward with your kick as one arm "catches up" to the other arm.
1 x 300 pull free w/buoy only br 3/5/7 by 50's - feel your hips rolling evenly to each side, finish your stroke
1:00 rest - get ready...
6 sets of:
2 x 150 @ 2:00 swim negative split freestyle - strong legs on the 2nd half, great turns throughout
1 x 175 swim freestyle @ 2:00 - aggressive turns, great legs on last 75!
No rest between sets.
For this kick set, the goal on every 75 FAST should be to equal or better your best time in the 100 yard free:
4 x 75 kick @ 1:10
50 easy @ 1:00
4 x 75 kick @ 1:20, descend 1-4 to all out FAST
50 easy @ 1:00
4 x 75 kick @ 1:30, descend 1-3 to all out FAST, hold for #4 (FAST again @ #4)
50 easy @ 1:00
4 x 75 kick @ 1:40, desc 1-2 to all out FAST, hold for #'s 3 & 4 (so, #'s 2, 3 & 4 are FAST)
50 easy @ 1:00
4 x 75 kick @ 2:00 all out FAST - lots of rest here, can you be faster than your best 100 yard free time on all 4 x 75's?
200 easy loosen before you get out. If there is time, from the middle of the pool, work on finishes: make sure you touch the wall under the water, where the pad will be, and touch with your FINGERTIPS, not the palm of your hand. Do an excellent job with your HW tonight, eat well and drink plenty of water. Have a great day!
Monday, September 8, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 fist free drill br 3 @ 1:00 - get water on forearms
4 x 50 @ :10 rest off-side free drill
4 x 50 @ 1:00 - 2 kicks 1 pull breaststroke
8 x 75 @ 1:10 - 2 swim free/breast/free by 25's; 2- swim breast/free/breast by 25's - you'll have to hustle on the even sets of 2!
:30 rest - get ready....
1 x 1200 - 150 free br 3, 150 free br 5, 150 free br 3, 150 free br 7 - 2 times through, descend the 150's br 5 & 7 to something strong
1:00 rest - get HR immeidately & OML.
16 x 75 as follows:
1-2: 50 swim choice NO FREE, 25 kick @ 1:10;
3-4 all kick @ 1:20 - good legs to make these!
400 pull free br 3/5/7/9 by 50's after #16
200 easy loosen = 5400 scm.
Do an outstanding job on your HW today and get ready for some BIG kicking this week. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 fist free drill br 3 @ 1:00 - get water on forearms
4 x 50 @ :10 rest off-side free drill
4 x 50 @ 1:00 - 2 kicks 1 pull breaststroke
8 x 75 @ 1:10 - 2 swim free/breast/free by 25's; 2- swim breast/free/breast by 25's - you'll have to hustle on the even sets of 2!
:30 rest - get ready....
1 x 1200 - 150 free br 3, 150 free br 5, 150 free br 3, 150 free br 7 - 2 times through, descend the 150's br 5 & 7 to something strong
1:00 rest - get HR immeidately & OML.
16 x 75 as follows:
1-2: 50 swim choice NO FREE, 25 kick @ 1:10;
3-4 all kick @ 1:20 - good legs to make these!
400 pull free br 3/5/7/9 by 50's after #16
200 easy loosen = 5400 scm.
Do an outstanding job on your HW today and get ready for some BIG kicking this week. Have a great day!
Sunday, September 7, 2008
Monday Morning, September 8, 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
5 x 50 @ :10 rest, 25 fist free - get water on forearms, 25 choice skulling
5 x 50 @ :10 rest, choice drill backstroke, 25 kick build to FAST
6 x 100 swim @ 1:30 - 50 neg split free, 50 swim neg split back
3 sets of:
1 x 250 swim free @ 3:20 - can be pull if you'd like, but make the interval
3 x 50 freestyle swim/kick by 25's @ :45 (@ :40 in 2nd set; @ :35 in 3rd set, swim the 3rd set if you can't make :35 - no problem if you don't make :35, just a challenge)
Get HR between sets, then only :30 rest before starting next set.
With fins, finish up with:
3 x 25 swim free desc 1-3 to FAST @ :30
1 x 50 @ 1:00 - 25 LUNGBUSTER - FAST, 25 choice drill
4 x 25 swim free, desc 1-3 to FAST, hold for #4, @ :30
1 x 50 @ 1:00 - 25 LUNGBUSTER - FAST, 25 choice drill
5 x 25 swim free, desc 1-3 to FAST, hold for #'s 4 & 5
1 x 50 @ 1:00 - 25 LUNGBUSTER - FAST, 25 choice drill
Continue adding one 25 in each set until you have to get out, then warmdown a little before you go. Do an excellent job in school today and get excited for the week. 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
5 x 50 @ :10 rest, 25 fist free - get water on forearms, 25 choice skulling
5 x 50 @ :10 rest, choice drill backstroke, 25 kick build to FAST
6 x 100 swim @ 1:30 - 50 neg split free, 50 swim neg split back
3 sets of:
1 x 250 swim free @ 3:20 - can be pull if you'd like, but make the interval
3 x 50 freestyle swim/kick by 25's @ :45 (@ :40 in 2nd set; @ :35 in 3rd set, swim the 3rd set if you can't make :35 - no problem if you don't make :35, just a challenge)
Get HR between sets, then only :30 rest before starting next set.
With fins, finish up with:
3 x 25 swim free desc 1-3 to FAST @ :30
1 x 50 @ 1:00 - 25 LUNGBUSTER - FAST, 25 choice drill
4 x 25 swim free, desc 1-3 to FAST, hold for #4, @ :30
1 x 50 @ 1:00 - 25 LUNGBUSTER - FAST, 25 choice drill
5 x 25 swim free, desc 1-3 to FAST, hold for #'s 4 & 5
1 x 50 @ 1:00 - 25 LUNGBUSTER - FAST, 25 choice drill
Continue adding one 25 in each set until you have to get out, then warmdown a little before you go. Do an excellent job in school today and get excited for the week. Have a great day!
Saturday, September 6, 2008
Sunday, September 7, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
600 swim IM - 50 fly, 50 back, 50 breast - 4 times through, desc the 150's 1-2, 3-4
:20 rest
400 pull free br 3/5/7/9 by 50's - buoy only, roll hips, finish stroke
:20 rest
6 x 100 swim free br 3 - 2 negative split @ 1:40, 1 @ 1:25, great turns here!
Get HR immediately & OML, then start 2nd set.
After 2nd set, finish up with:
6 x 100 kick @ :15 rest
odds- kick IM order (25 fly kick, 25 back kick, 25 breast kick, 25 free kick);
evens - kick freestyle ez/FAST by 50's
200 easy loosen before you get out = 5200 scm. Do an outstanding job with your HW tonight - be sure you're ready for the week ahead. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
600 swim IM - 50 fly, 50 back, 50 breast - 4 times through, desc the 150's 1-2, 3-4
:20 rest
400 pull free br 3/5/7/9 by 50's - buoy only, roll hips, finish stroke
:20 rest
6 x 100 swim free br 3 - 2 negative split @ 1:40, 1 @ 1:25, great turns here!
Get HR immediately & OML, then start 2nd set.
After 2nd set, finish up with:
6 x 100 kick @ :15 rest
odds- kick IM order (25 fly kick, 25 back kick, 25 breast kick, 25 free kick);
evens - kick freestyle ez/FAST by 50's
200 easy loosen before you get out = 5200 scm. Do an outstanding job with your HW tonight - be sure you're ready for the week ahead. Have a great day!
Friday, September 5, 2008
Saturday Morning, September 6, 2008
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
8 x 25 @ :40 - odds choice drill in main race stroke, evens choice skulling
4 x 50 @ 1:00 swim/drill by 25's in main race stroke
6 x 50 swim in main race stroke/free by 25's @ :45 - if going all freestyle, go @ :40
3 x 100 pull freestyle br 3/7 by 50's @ 1:30 - roll hips evenly to both sides, finish stroke
1:00 rest
6 sets of:
2 x 150 swim freestyle @ 1:55 (@ 1:50 in 4th-6th sets if you can)
1 x 300 swim freestyle - get time, descend 1-3 to 4-6 to something juicy; get HR immediately after finishing & OML
50 easy loosen after each 300
1:00 rest between sets.
200 easy loosen before you get out. If there is time, work on finishes from the middle of the pool; make sure you touch the wall UNDERWATER, where the touchpad is. Rest up this weekend, do an excellent job on your HW and get excited for next week. Have a great day!
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
8 x 25 @ :40 - odds choice drill in main race stroke, evens choice skulling
4 x 50 @ 1:00 swim/drill by 25's in main race stroke
6 x 50 swim in main race stroke/free by 25's @ :45 - if going all freestyle, go @ :40
3 x 100 pull freestyle br 3/7 by 50's @ 1:30 - roll hips evenly to both sides, finish stroke
1:00 rest
6 sets of:
2 x 150 swim freestyle @ 1:55 (@ 1:50 in 4th-6th sets if you can)
1 x 300 swim freestyle - get time, descend 1-3 to 4-6 to something juicy; get HR immediately after finishing & OML
50 easy loosen after each 300
1:00 rest between sets.
200 easy loosen before you get out. If there is time, work on finishes from the middle of the pool; make sure you touch the wall UNDERWATER, where the touchpad is. Rest up this weekend, do an excellent job on your HW and get excited for next week. Have a great day!
Thursday, September 4, 2008
Friday, September 5, 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 75 @ :10 rest - 50 2 kicks 1 pull breaststroke, 25 fly kick on side
4 x 125 @ :10 rest - 50 2 fly/2 breast drill, 25 kick breast w/board, 50 swim negative split backstroke
6 x 75 swim IM (no free) desc 1-3, 4-6 to what you can, @ 1:20
1:00 rest
6 x 50 swim free br 3 @ :55
1 x 600 swim negative split free br 3 - get time
1:00 rest
6 x 50 swim free br 3 @ :50
1 x 600 swim negative split free br 3 - descend from #1
1:00 rest
6 x 50 swim free br 3 @ :45
1 x 600 swim negative split free br 3 - should be fastest of the day, really use your legs!
200 easy loosen = 5350 scm. Make sure you feel loose before you get out. Do an excellent job with your HW this weekend and enjoy your day off tomorrow. Sunday we'll pick it up with more kicking. 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 75 @ :10 rest - 50 2 kicks 1 pull breaststroke, 25 fly kick on side
4 x 125 @ :10 rest - 50 2 fly/2 breast drill, 25 kick breast w/board, 50 swim negative split backstroke
6 x 75 swim IM (no free) desc 1-3, 4-6 to what you can, @ 1:20
1:00 rest
6 x 50 swim free br 3 @ :55
1 x 600 swim negative split free br 3 - get time
1:00 rest
6 x 50 swim free br 3 @ :50
1 x 600 swim negative split free br 3 - descend from #1
1:00 rest
6 x 50 swim free br 3 @ :45
1 x 600 swim negative split free br 3 - should be fastest of the day, really use your legs!
200 easy loosen = 5350 scm. Make sure you feel loose before you get out. Do an excellent job with your HW this weekend and enjoy your day off tomorrow. Sunday we'll pick it up with more kicking. Have a great day!
Friday, September 5, 2008
SPRINTERS - written for scy
P.M. workout
400 swim relaxed freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
2 sets of:
2 x 75 catch-up free drill @ 1:20
2 x 75 IM drill - 25 drill of each stroke, NO FREE @ 1:20
2 x 75 swim IM (no free) @ 1:10, desc 1-2 if you can.
6 sets of (start on the :45 each time):
5 x 100 swim freestyle @ 1:15 - smooth & strong with steady legs on 2nd 50 & great turns
1 x 100 kick FAST for time - get time
50 easy loosen
1:00 rest between sets.
After 6th set, add 4 fastest 100's kick together for 400 total, then get right into:
1 x 400 pull freestyle br 3/5/7/9 by 50's
1:00 rest - get ready...
1 x 400 kick FAST for time - how close can you come to your 4 x 100's add-up?
200 easy loosen before you get out. If there is time, work on turns from the middle of the pool with GOOD DOLPHIN KICK off of each turn. Rest up tonight, eat well and drink plenty of water - get excited for tomorrow's workout. Have a great day!
SPRINTERS - written for scy
P.M. workout
400 swim relaxed freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
2 sets of:
2 x 75 catch-up free drill @ 1:20
2 x 75 IM drill - 25 drill of each stroke, NO FREE @ 1:20
2 x 75 swim IM (no free) @ 1:10, desc 1-2 if you can.
6 sets of (start on the :45 each time):
5 x 100 swim freestyle @ 1:15 - smooth & strong with steady legs on 2nd 50 & great turns
1 x 100 kick FAST for time - get time
50 easy loosen
1:00 rest between sets.
After 6th set, add 4 fastest 100's kick together for 400 total, then get right into:
1 x 400 pull freestyle br 3/5/7/9 by 50's
1:00 rest - get ready...
1 x 400 kick FAST for time - how close can you come to your 4 x 100's add-up?
200 easy loosen before you get out. If there is time, work on turns from the middle of the pool with GOOD DOLPHIN KICK off of each turn. Rest up tonight, eat well and drink plenty of water - get excited for tomorrow's workout. Have a great day!
Friday Morning, September 5, 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
4 x 75 @ :10 rest - 50 fist free, 25 breaststroke kick on back
4 x 50 swim freestyle @ :50
6 x 50 choice drill freestyle, choice drill NO FREESTYLE by 25's @ 1:00
4 x 75 @ 1:20 - 50 drill/swim NO FREE, 25 fly kick on side
6 x 200 @ :15 rest - odds are pull freestyle br 3/5/7/9/5 by 50's; evens are swim backstroke with great dolphin kick off turns
1:00 rest - put fins on
With fins:
9 x 100 @ 1:50 as follows:
75 breaststroke pull w/dolphin kick - desc 1-3 to what you can, :05 rest, then 25 LUNGBUSTER!
Take fins off
Finish up with turns - if there is time.
Great swims last night - keep up the good work. Eat well today, drink lots of water and get excited for a day off on Sunday. 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
4 x 75 @ :10 rest - 50 fist free, 25 breaststroke kick on back
4 x 50 swim freestyle @ :50
6 x 50 choice drill freestyle, choice drill NO FREESTYLE by 25's @ 1:00
4 x 75 @ 1:20 - 50 drill/swim NO FREE, 25 fly kick on side
6 x 200 @ :15 rest - odds are pull freestyle br 3/5/7/9/5 by 50's; evens are swim backstroke with great dolphin kick off turns
1:00 rest - put fins on
With fins:
9 x 100 @ 1:50 as follows:
75 breaststroke pull w/dolphin kick - desc 1-3 to what you can, :05 rest, then 25 LUNGBUSTER!
Take fins off
Finish up with turns - if there is time.
Great swims last night - keep up the good work. Eat well today, drink lots of water and get excited for a day off on Sunday. Have a great day!
Thursday, September 4, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
Last day for 4000....
6 x 50 fist free br 3 @ 1:00 - get water on forearms, roll hips & steady kick
4 x 75 @ :10 rest - 50 off side breathing drill (25 with each arm), then last 25 is breast kick on back
2 x 300 pull free br 3/5/7 by 50's @ :20 rest
1:00 rest
2 sets of:
4 x 75 swim back/free/back by 25's @ 1:15
4 x 75 @ 1:15 - 50 swim free br 3, 25 fly kick on side
1 x 200 IM - choice: swim each 50 neg split, or swim 2 x 100 IM's, desc 1-2
:30 rest between sets.
200 easy loosen = 4200 scm. I hope you enjoyed the 4000 meter workouts, you won't see them again until maybe sometime in December. Tomorrow, some relatively juicy aerobic freestyle in the 5200-5500 range. Do an excellent job with your HW tonight & get excited for tomorrow's workout. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
Last day for 4000....
6 x 50 fist free br 3 @ 1:00 - get water on forearms, roll hips & steady kick
4 x 75 @ :10 rest - 50 off side breathing drill (25 with each arm), then last 25 is breast kick on back
2 x 300 pull free br 3/5/7 by 50's @ :20 rest
1:00 rest
2 sets of:
4 x 75 swim back/free/back by 25's @ 1:15
4 x 75 @ 1:15 - 50 swim free br 3, 25 fly kick on side
1 x 200 IM - choice: swim each 50 neg split, or swim 2 x 100 IM's, desc 1-2
:30 rest between sets.
200 easy loosen = 4200 scm. I hope you enjoyed the 4000 meter workouts, you won't see them again until maybe sometime in December. Tomorrow, some relatively juicy aerobic freestyle in the 5200-5500 range. Do an excellent job with your HW tonight & get excited for tomorrow's workout. Have a great day!
Wednesday, September 3, 2008
Wednesday, September 3, 2008
SPRINTERS - written for scy
P.M. workout
400 swim relaxed freestyle - good turns, finish stroke
400 reverse IM - each 100 is drill/different drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
12 x 50 drill @ 1:00 - 2 main race stroke, 2 in 4th best stroke
3 rounds of:
3 x 75 swim free/main race stroke/free by 25's @ 1:10
1 x 125 swim freestyle @ 1:40
3 x 75 swim free/4th best stroke/free by 25's @ 1:10
1 x 125 swim freestyle @ 1:20
No rest between sets.
4 sets of:
4 x 1/2 pool sprints @ :30
1 x 50 kick ez/FAST by 25's @ 1:00
No rest between sets.
With fins, 6 sets of (target your best 50 time on the FAST 50's):
4 x 50 swim @ 1:00, descend 1-3 to all out FAST, #4 is all out FAST again; do not descend 1-4
#5 is drill PERFECT - nothing sloppy here!
You can change strokes if you'd like after 4th set; sets 1-4 should be main race stroke
After 3rd round, if you'd like, take off fins for a 200 easy loosen/200 pull (if there is time; it's important to get this speedwork in!)
Warmdown with a 300 - 50 choice drill in main race stroke, 25 breaststroke kick on back - really loosen up before the meet tomorrow. If there is time left after this 300, work on finishes from the middle of the pool. Do an outstanding job with your HW tonight and get excited for the meet tomorrow. Have a great day!
SPRINTERS - written for scy
P.M. workout
400 swim relaxed freestyle - good turns, finish stroke
400 reverse IM - each 100 is drill/different drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
12 x 50 drill @ 1:00 - 2 main race stroke, 2 in 4th best stroke
3 rounds of:
3 x 75 swim free/main race stroke/free by 25's @ 1:10
1 x 125 swim freestyle @ 1:40
3 x 75 swim free/4th best stroke/free by 25's @ 1:10
1 x 125 swim freestyle @ 1:20
No rest between sets.
4 sets of:
4 x 1/2 pool sprints @ :30
1 x 50 kick ez/FAST by 25's @ 1:00
No rest between sets.
With fins, 6 sets of (target your best 50 time on the FAST 50's):
4 x 50 swim @ 1:00, descend 1-3 to all out FAST, #4 is all out FAST again; do not descend 1-4
#5 is drill PERFECT - nothing sloppy here!
You can change strokes if you'd like after 4th set; sets 1-4 should be main race stroke
After 3rd round, if you'd like, take off fins for a 200 easy loosen/200 pull (if there is time; it's important to get this speedwork in!)
Warmdown with a 300 - 50 choice drill in main race stroke, 25 breaststroke kick on back - really loosen up before the meet tomorrow. If there is time left after this 300, work on finishes from the middle of the pool. Do an outstanding job with your HW tonight and get excited for the meet tomorrow. Have a great day!
Wednesday, September 3, 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
4 x 75 @ :15 rest - 50 off side breathing freestyle drill, 25 breaststroke kick on back
6 x 50 @ 1:00 - 25 freestyle swim - count strokes, 25 fist free drill - count strokes; how close can you come on the 25 fist drill to your 25 swim free strokes count?
12 x 50 swim negative split freestyle br 3 @ :55 - great turns here
12 x 50 kick negative split free w/board - use the snorkel here - @ :55 OR...@ :10 rest
Finish up with:
3 x 5 minute kicks @ 6:00, desc 1-3 to all out smoking FAST!
4 x 100 swim negative split free br 3/5 by 50's @ 1:30
200 easy loosen before you get out = approximately 4300 scm. Do an outstanding job on your HW and get excited for Friday's workout - 5000 scm! 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
4 x 75 @ :15 rest - 50 off side breathing freestyle drill, 25 breaststroke kick on back
6 x 50 @ 1:00 - 25 freestyle swim - count strokes, 25 fist free drill - count strokes; how close can you come on the 25 fist drill to your 25 swim free strokes count?
12 x 50 swim negative split freestyle br 3 @ :55 - great turns here
12 x 50 kick negative split free w/board - use the snorkel here - @ :55 OR...@ :10 rest
Finish up with:
3 x 5 minute kicks @ 6:00, desc 1-3 to all out smoking FAST!
4 x 100 swim negative split free br 3/5 by 50's @ 1:30
200 easy loosen before you get out = approximately 4300 scm. Do an outstanding job on your HW and get excited for Friday's workout - 5000 scm! Have a great day!
Wednesday, September 3, 2008
SPRINTERS - written for scy
A.M. workout
400 swim relaxed freeestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
4 sets of:
1 x 250 @ :15 rest
odd 50's are drill, even 50's are fly kick on side (all three 50's drill should be the same stroke)
3 x 50 @ 1:00 swim dps in same stroke as what you drilled on the 250 above
No rest between sets.
Until 6:55:
4 x 75 @ :10 rest - 50 drill/swim in 4th best stroke, 25 breast kick on back
1 x 300 pull br 3/5/7 by 50's
:30 rest between sets.
Do an excellent job in school today and get excited for the speedwork tonight. Have a great day!
SPRINTERS - written for scy
A.M. workout
400 swim relaxed freeestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
4 sets of:
1 x 250 @ :15 rest
odd 50's are drill, even 50's are fly kick on side (all three 50's drill should be the same stroke)
3 x 50 @ 1:00 swim dps in same stroke as what you drilled on the 250 above
No rest between sets.
Until 6:55:
4 x 75 @ :10 rest - 50 drill/swim in 4th best stroke, 25 breast kick on back
1 x 300 pull br 3/5/7 by 50's
:30 rest between sets.
Do an excellent job in school today and get excited for the speedwork tonight. Have a great day!
Tuesday, September 2, 2008
Tuesday, September 2, 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
With fins, 9 sets of:
1 x 75 breaststroke pull w/dolphin kick @ 1:20, desc 1-3's
1 x 25 LUNGBUSTER @ :20
1:00 rest after #9, take off fins
3 sets of:
3 x 100 50 swim, 50 kick desc 1-3 to something juicy @ 1:45
1 x 300 swim negative split freestyle br 3 - descend the 2nd 150 1-3 to what you can, start at about 80% on #1
:30 rest between sets.
200 easy loosen = 4100 scm. Do an outstanding job with your HW tonight and get excited for Friday - that's the day we'll take it up to 5500 scm. Have a great day!
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
With fins, 9 sets of:
1 x 75 breaststroke pull w/dolphin kick @ 1:20, desc 1-3's
1 x 25 LUNGBUSTER @ :20
1:00 rest after #9, take off fins
3 sets of:
3 x 100 50 swim, 50 kick desc 1-3 to something juicy @ 1:45
1 x 300 swim negative split freestyle br 3 - descend the 2nd 150 1-3 to what you can, start at about 80% on #1
:30 rest between sets.
200 easy loosen = 4100 scm. Do an outstanding job with your HW tonight and get excited for Friday - that's the day we'll take it up to 5500 scm. Have a great day!
Monday, September 1, 2008
Tuesday, September 2, 2008
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
1:00 rest
3 x 300 @ :20 rest as follows:
200 - 50 drill in 4th best stroke, 50 breaststroke kick on back; 100- swim IM
1:00 rest
All one set here (1:00 rest after the 600 pull):
4 x 50 fist freestyle drill @ 1:00 - get water on forearms
4 x 75 @ :15 rest, 50 off-side breathing drill, 25 fly kick on side
12 x 150 swim freestyle @ 1:55 - good turns & breakouts, strong 2nd half
8 x 50 @ 1:00 - 25 drill, 25 kick in main race stroke - can go 2 strokes, 4 of each
12 x 50 swim negative split in main race stroke - should be same stroke as above, with great turns @ :50
24 x 25 @ :40 in sets of 3:
2- sprint faster than race pace for :08 - NO BREATHING, then easy to the end;
1- LUNGBUSTER!
1 x 600 pull free br 3/5/7/9 by 50's - roll hips, finish stroke
1:00 rest - get HR
Until the end of workout, finish up with as many sets as possible of:
4 x finishes from the middle of the pool - be sure to hit the wall UNDERWATER, where the touchpads are! - @ :30
1 x 100 swim backstroke - good underwater dolphin kick off each turn - @ 1:45
Warmdown a little before you get out & be sure to do a great job with your HW tonight - don't get off to a bad start on the first day of school! Have a great day!
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
1:00 rest
3 x 300 @ :20 rest as follows:
200 - 50 drill in 4th best stroke, 50 breaststroke kick on back; 100- swim IM
1:00 rest
All one set here (1:00 rest after the 600 pull):
4 x 50 fist freestyle drill @ 1:00 - get water on forearms
4 x 75 @ :15 rest, 50 off-side breathing drill, 25 fly kick on side
12 x 150 swim freestyle @ 1:55 - good turns & breakouts, strong 2nd half
8 x 50 @ 1:00 - 25 drill, 25 kick in main race stroke - can go 2 strokes, 4 of each
12 x 50 swim negative split in main race stroke - should be same stroke as above, with great turns @ :50
24 x 25 @ :40 in sets of 3:
2- sprint faster than race pace for :08 - NO BREATHING, then easy to the end;
1- LUNGBUSTER!
1 x 600 pull free br 3/5/7/9 by 50's - roll hips, finish stroke
1:00 rest - get HR
Until the end of workout, finish up with as many sets as possible of:
4 x finishes from the middle of the pool - be sure to hit the wall UNDERWATER, where the touchpads are! - @ :30
1 x 100 swim backstroke - good underwater dolphin kick off each turn - @ 1:45
Warmdown a little before you get out & be sure to do a great job with your HW tonight - don't get off to a bad start on the first day of school! Have a great day!
Monday, September 1, 2008
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
1:00 rest
18 x 25 @ :40 - you can mix up strokes by sets of 3:
1- drill PERFECT; 2- swim build to FAST; 3- LUNGBUSTER
1 x 150 choice drill/swim by 25's
1:00 rest
Balanced stroke on freestyle, really rolling hips, with good turns; big giddyup on 2nd half of 200's kick; keep track of times on 200's kick:
3 x 50 swim free br 3 @ :50
1 x 200 kick negative split @ 3:30
3 x 50 swim free br 3 @ :45
1 x 200 kick negative split @ 3:30
3 x 50 swim free br 3 @ :40
1 x 200 kick negative split @ 3:30
3 x 50 swim free br 3 @ :35
1 x 200 kick negative split @ 3:30
400 pull free br 3/5/7/9 by 50's, OR 400 swim backstroke - hips up, good roll, good dolphin kick off of each turn.
1:00 rest
Now, do whatever you need to make the 50's kick, then BIG legs to negative split the 200's; use good breakouts on turns to get you going; keep track of your times on the 200's swim negative split:
3 x 50 kick @ :55
1 x 200 swim negative split freestyle @ 3:00
3 x 50 kick @ :50
1 x 200 swim negative split freestyle @ 3:00
3 x 50 kick @ :45
1 x 200 swim negative split freestyle @ 3:00
3 x 50 kick @ :40
1 x 200 swim negative split freestyle @ 3:00
400 pull freestyle br 3/5/7/9 by 50's, OR 400 swim backstroke - hips up, good rotation, good turns & breakouts
1:00 rest
4 x 100 swim/kick by 50's all out smoking FAST in main race stroke @ 2:30 - keep track of times & get HR immediately after #4 & OML
Finish up with:
6 x 100 swim IM @ 1:30 (@ 1:40 if you need to), descend the evens 1-3, so #6 is juicy.
200 easy choice skulling.
200 easy choice loosen.
Eat well & drink lots of water today; make sure you have everything in order for school to start tomorrow. Have a great day!
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
1:00 rest
18 x 25 @ :40 - you can mix up strokes by sets of 3:
1- drill PERFECT; 2- swim build to FAST; 3- LUNGBUSTER
1 x 150 choice drill/swim by 25's
1:00 rest
Balanced stroke on freestyle, really rolling hips, with good turns; big giddyup on 2nd half of 200's kick; keep track of times on 200's kick:
3 x 50 swim free br 3 @ :50
1 x 200 kick negative split @ 3:30
3 x 50 swim free br 3 @ :45
1 x 200 kick negative split @ 3:30
3 x 50 swim free br 3 @ :40
1 x 200 kick negative split @ 3:30
3 x 50 swim free br 3 @ :35
1 x 200 kick negative split @ 3:30
400 pull free br 3/5/7/9 by 50's, OR 400 swim backstroke - hips up, good roll, good dolphin kick off of each turn.
1:00 rest
Now, do whatever you need to make the 50's kick, then BIG legs to negative split the 200's; use good breakouts on turns to get you going; keep track of your times on the 200's swim negative split:
3 x 50 kick @ :55
1 x 200 swim negative split freestyle @ 3:00
3 x 50 kick @ :50
1 x 200 swim negative split freestyle @ 3:00
3 x 50 kick @ :45
1 x 200 swim negative split freestyle @ 3:00
3 x 50 kick @ :40
1 x 200 swim negative split freestyle @ 3:00
400 pull freestyle br 3/5/7/9 by 50's, OR 400 swim backstroke - hips up, good rotation, good turns & breakouts
1:00 rest
4 x 100 swim/kick by 50's all out smoking FAST in main race stroke @ 2:30 - keep track of times & get HR immediately after #4 & OML
Finish up with:
6 x 100 swim IM @ 1:30 (@ 1:40 if you need to), descend the evens 1-3, so #6 is juicy.
200 easy choice skulling.
200 easy choice loosen.
Eat well & drink lots of water today; make sure you have everything in order for school to start tomorrow. Have a great day!
Monday, September 1, 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
3 x 100 @ :20 rest - 50 drill, 50 swim choice NO FREE
3 x 50 swim free br 3 @ :55
1 x 200 kick negative split @ 4:15
3 x 50 swim free br 3 @ :50
1 x 200 kick negative split @ 4:15
3 x 50 swim free br 3 @ :45
1 x 200 kick negative split @ 4:15
3 x 50 kick @1:05
1 x 200 swim negative split freestyle @ 3:15
3 x 50 kick @ 1:00
1 x 200 swim negative split freestyle @ 3:15
3 x 50 kick @ :55
1 x 200 swim negative split freestyle @ 3:15
1:00 rest
1 x 200 kick FAST FOR TIME
200 easy loosen = 4000 scm. Do an excellent job with 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 swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
3 x 100 @ :20 rest - 50 drill, 50 swim choice NO FREE
3 x 50 swim free br 3 @ :55
1 x 200 kick negative split @ 4:15
3 x 50 swim free br 3 @ :50
1 x 200 kick negative split @ 4:15
3 x 50 swim free br 3 @ :45
1 x 200 kick negative split @ 4:15
3 x 50 kick @1:05
1 x 200 swim negative split freestyle @ 3:15
3 x 50 kick @ 1:00
1 x 200 swim negative split freestyle @ 3:15
3 x 50 kick @ :55
1 x 200 swim negative split freestyle @ 3:15
1:00 rest
1 x 200 kick FAST FOR TIME
200 easy loosen = 4000 scm. Do an excellent job with your HW today and get excited for a great winter. Have a great day!
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