Friday, October 31, 2008

SPRINTERS - written for scy
Do what you can, don't force yourself to get through this workout. A light swim today and lots of sleep tonight won't be a bad idea.

400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick choice by 25's
200 easy choice skulling
1:00 rest
6 x 150 @ :15 rest as follows:
50 fist free, 25 choice kick, 25 choice free drill, 50 swim/kick by 25's NO FREE
18 x 50 @ :55 - 2 swim free smooth, long stroke, 1- swim/kick NO FREE
1:00 rest
With fins, 6 sets of:
2 x 25 drill @ :40
2 x 25 swim 1/2 FAST 1/2 easy @ :40
2 x 25 drill @ :40
2 x 25 swim build to all out FAST @ :40
1 x 50 @ 1:00 - 25 LUNGBUSTER, 25 kick choice moderate
1:00 rest after 3rd & 6th sets.
Finish up with...
9 x 100 swim @ 1:35 - odds are negative split freestyle; evens are swim 50 free, 50 choice, trying to feel easy & smooth on all 9.
200 easy loosen = 5400 scy. Get plenty of rest tonight, eat well and drink lots of water. Don't worry about the meet tomorrow, November is the goal. Have a great day!

Friday, October 31, 2008

DISTANCE - written for scm

600 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick choice by 25's
200 easy choice skulling
1:00 rest
18 x 75 in sets of 6:
1-3 50 offside breathing free drill, 25 breast kick on back, @ :10 rest
4-6 25 fly kick on side, 50 drill/swim NO FREE @ 1:20
After #18, get right into...
3 sets of:
2** x 50 swim breast/back @ :55
2 x 75 @ 1:10 - 50 swim free/NO FREE by 25's, 25 kick choice on back
2 x 150 swim free @ 2:00 - br 3 (75), 5 (50), 3 (25)
No rest between sets.
**In 2nd set, 50's breast/back @ :50; in 3rd set, @ :45
1:00 rest after 3rd set; then...
2 x 400 swim negative split free br 3 @ 5:20 - good legs on 2nd 200
3 x 300 swim free desc 1-3 @ 4:30 to what you can
2 x 400 swim negative split free br 3 @ 5:20 - really get legs going on 2nd 200
3 x 300 swim free br 3 desc 1-3 something juicy @ 5:00
Get HR at end & OML
200 easy loosen = 7800 scm. Do an excellent job with your HW tonight and enjoy the weekend off. Two weeks from today we'll be at the Grand Prix meet. Have a great day!

Friday Morning, October 31, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick choice
200 easy choice skulling
1:00 rest
3 x 100 @ :10 rest - 50 ra2 la2 freestyle, 50 choice drill NO FREE
3 x 100 @ :10 rest - 50 2 kicks 1 pull breaststroke, 50 fly kick on side
3 x 100 @ :10 rest - 50 choice backstroke drill, 50 swim back/free by 25's
3 x 300 pull free @ :20 rest - with paddles @ #2
1:00 rest
3 sets of:
2 x 50 swim @ :50
2 x 75 swim @ 1:15 - no free on 2nd 25
6 x 25 swim dps - choice stroke @ :40, desc stroke count 1-3
No rest between sets.
2 starts before you go. Try to take it easy today, drink lots of water, hope you're feeling better soon. Have a great day!

Thursday, October 30, 2008

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick choice by 25's
200 easy choice skulling
1:00 rest
4 x 100 @ :10 rest, 50 fist free drill, 50 choice free drill
8 x 25 @ :35 - 2 swim 1/2 FAST 1/2 drill, 1 LUNGBUSTER
4 x 100 50 offside breathing freestyle drill, 50 choice kick on back @ :10 rest
8 x 25 @ :35 - 2 swim build to FAST, 1 LUNGBUSTER
1:00 rest
Big set here, in 2 parts - you'll go through the following (part A & part B) a total of three times, so don't waste any time (Part A twice, part B once; part A twice, part B once; part A twice, part B once)
Part A - two times through
3 x 100 swim free @ 1:10
1 x 75 swim FAST for time - get time, take :10 rest, then...
1 x 50 drill PERFECT @ 1:00
3 x 25 @ :40 swim FAST for time - get time, add up; can you be faster than the 75?
50 easy loosen between sets.
After 2 times through A, then go into B - just one time through part B
Part B - one time through
2 x 100 swim free @ 1:10
1 x 75 swim FAST for time - get time
:15 rest
1 x 25 swim FAST
:10 rest
1 x 25 swim FAST
:05 rest
1 x 25 swim FAST
Add the three 25's together, are they faster than the 75?
After part B, get right into...
1 x 150 easy choice, drill or pull, then
1:00 rest between sets.
Warmdown what you can, loosen up your legs. Do a good job with your HW tonight and eat well. Have a great day!

Thursday, October 30, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM drill - each 100 is drill/drill/swim/fly kick on side by 25's
200 easy choice skulling
1:00 rest
8 x 175 as follows:
2- 50 fist free br 3, 75 IM drill (1 x 25 of fly, back & breast), 50 breast kick on back, @ :15 rest
2- 50 offside breathing drill, 50 choice kick ez/FAST by 25's, 75 drill/swim/drill by 25's, choice stroke, @ :15 rest
1 x 400 pull free br 3/5/7/9 by 50's - buoy only
1:00 rest
6 x 50 as follows:
2- swim free/NO FREE by 25's @ :50
1- swim negative split free br 3/5 by 25's @ :40
:20 rest after #6, then...
6** sets of:
2 x 50 swim/kick NO FREE @ :50
1** x 50 swim negative split free br 3/5 by 25's @ :40 - **add 1 x 50 @ :40 in each round (in 2nd set, go 2 x 50 neg split @ :40; in 3rd set, go 3 x 50 neg split @ :40, etc... so in 6th set, go 6 x 50 neg split @ :40, all breathing 3/5 by 25's)
1:00 rest after 6th set - 1 x 50 easy loosen
3 x 100 @ 1:40 - 50 swim, 50 kick
3 x 100 kick FAST @ 2:10
3 x 100 @ 1:35 - 50 swim, 50 kick
3 x 100 kick FAST @ 2:20
3 x 100 @ 1:30 - 50 swim, 50 kick
3 x 100 kick FAST @ 2:30
1:00 rest
1 x 200 kick FAST for time
200 easy loosen = 7200 scm. Do an outstanding job with your HW tonight and get excited for the Grand Prix meet - only two weeks away. Have a great day!

Wednesday, October 29, 2008

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 75 @ 1:20 - drill/kick/swim by 25's, 2 are free, 2 NO FREE
8 x 100
2- swim 50 free, 50 swim NO FREE @ 1:40
2- swim 50 free, 50 choice kick @ 1:30
1:00 rest
2 sets of (nice and steady here, make the 150's with :02-:04 to spare):
2 x 125 swim free @ 1:40
1 x 150 swim free @ 1:40
1 x 125 swim free @ 1:40
2 x 150 swim free @ 1:40
:30 rest between sets - get HR; after 2nd set, get HR immediately & OML.
2 sets of:
4 x 50 kick @ :50
4 x 25 kick FAST @ :40 - #4 is LUNGBUSTER
4 x 50 kick @ :50
1 x 100 kick FAST for time
1:00 rest between sets; after 2nd set, get right into...
Start @ the top:
4 x 50 easy choice swim @ :55
3 x 200 kick @ 3:40 descend 1-3 to all out FAST!
4 x 75 easy choice loosen @ 1:30 = 6300 scy. Do an excellent job on your HW tonight and get excited for November. Have a great day!

Wednesday, October 29, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
8 x 50 @ 1:00 - 2 fist free, 2 choice fly drill
1 x 400 - 50 ra2 la2 free drill, 50 drill/swim fly
:15 rest
8 x 50 @ :55 - 2 swim free/choice NO FREE by 25's; 2 swim/kick by 25's choice
1 x 400 - 50 swim free br 3, 25 kick choice FAST, 25 swim free br 5
:15 rest
2 x 250 swim free br 3 @ 3:30
1 x 150 swim free - 75 br 3, 50 br 5, 25 br 3 - @ 1:50
2 x 250 swim free br 3 @ 3:30
1 x 150 swim free - same breathing pattern as above @ 1:45
2 x 250 swim free br 3 @ 3:30
1 x 150 swim free - breathing as above - @ 1:40
1:00 rest - get HR
With fins:
30 x 75 @ 1:30 desc 1-3 to smoking FAST (#1 in each set of 3 is drill/swim/drill by 25's)
2 sets fly, 1 set free or choice
1:00 rest - take fins off
Warmdown an easy 200 = 7200 scm. Do an excellent job with your HW tonight, eat well, drink lots of water. BIG kicking tomorrow. Have a great day!

Wednesday Morning, October 29, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
1 x 300 - 50 choice freestyle drill, 25 breast kick on back
:15 rest
1 x 300 - 50 choice backstroke drill, 25 fly kick on side
:15 rest
1 x 300 - 50 choice breaststroke drill, 25 choice kick
:15 rest
24 x 50 in 3 sets of 8 as follows:
1-4: pull free @ :50
5-8: swim/drill by 25's NO FREE @ 1:10
1:00 rest after #24
Finish up with...
3 x 10 minute swims @ 11:00 as follows:
1- drill long & smooth for 150, then swim PERFECT for 150;
2- 75 swim backstroke, 50 drill/swim choice NO BACKSTROKE, 25 breast kick on back;
3- 50 swim free, 50 swim NO FREE, 50 choice kick
2 starts before you go. Do a good job in school today - eat well, drink lots of water. Have a great day!

Tuesday, October 28, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick choice on back by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 150 - 50 fist free, 25 fly kick on side
:10 rest
1 x 100 - 50 offsode breathing drill, 50 choice drill/swim by 25's NO FREE
:10 rest
1 x 50 - 25 swim build to FAST, 25 drill PERFECT
:10 rest between sets.
After 3rd set...
6 x 50 swim negative split freestyle - 3 @ :45, 3 @ :40 - get your legs going on the 2nd 25 here
1:00 rest
10 x 100 swim free @ 1:30 - 1 easy, 1 FAST
1:00 rest
10 x 100 swim free @ 1:45 - 1 easy 1 FAST
1:00 rest
10 x 100 swim free @ 2:00 - 1 easy, 1 swim FAST
Get HR immediately and OML after last 100 in each set.
Warmdown with 8 x 75 @ :15 rest - 50 choice drill, 25 breast kick on back = 5800 scy.
Do an excellent job with your HW tonight & get excited for November. Have a great day!

Tuesday, October 28, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 150 - 50 fist free, 25 breast kick on back
:10 rest
1 x 100 - 50 breast pull w/free kick, 25 ra back, 25 la back
:10 rest
1 x 50 - fly pull w/free kick
:10 rest between sets
After 3rd set...
1 x 900 pull free - br 3/5/7 by 50's, except middle 300 w/snorkel, last 300 w/paddles & buoys
1:00 rest
4 sets of:
2 x 150 free swim @ 2:00
1 x 50 swim free @ :35
1 x 150 swim free @ 2:00
1 x 100 swim free @ 1:10
6 x 75 swim IM descend 1-3, 4-6 to something juicy @ 1:30 - get HR after 3 & 6.
No rest between sets.
After 4th set, warmdown with...
6 x 50 drill/kick breast on back by 25's @ :10 rest = 7500 scm. Do an excellent job on your HW and get excited for the Grand Prix meet. Have a great day!

Monday, October 27, 2008

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ :15 rest
odds- 50 fist free, 50 choice kick
evens- 50 offside breathing drill, 50 choice drill/swim
6 x 50 swim free/NO FREE by 25's - 3 @ :45, 3 @ :40
1:00 rest
2 x 250 free swim @ 3:15
1 x 250 free @ 3:00
2 x 250 free @ 3:10
1 x 250 free @ 2:50
2 x 250 free @ 3:05
1 x 250 free @ 2:40
2 x 250 free @ 3:15
1 x 150 swim FAST for time
1:00 rest - get HR immediately after 150 free & OML
Challenging set here - go through this as many times as you can. In each round, the 2 x 50's are :05 faster than the previous round, until you don't make the interval; then, start adding :05 to the 50's in the remaining rounds. All 50's kick should be FAST.
3 x 25 as follows:
1- drill @ :40
2- swim FAST @ :40 - same stroke as #1
3- LUNGBUSTER @ :20 - you'll have to hustle here
2 x 50 kick FAST @ :50
Warmdown before you get out, really loosen up your legs. Do an excellent job on your HW tonight & eat well. Have a great day!

Monday, October 27, 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
6 x 200 @ :15 rest
odds - 50 offside breathing free drill, 50 breast kick on back, 100 IM swim;
evens - 50 fist free, 50 fly kick on side, 100 swim breast-back by 50's, neg split each
4 x 300 @ :15 rest pull free br 3/5/7 by 50's - odds with buoy only, evens with paddles & buoy
12 x 100 swim free br 3 - except third 25 is breathing every 5, @ 1:20
24 x 50 as follows:
2- swim/kick by 25's @ :45 - even sets NO FREE on the swim
1- swim negative split free br 3/5 by 25's @ :40
1:00 rest
6 sets of:
3 x 25 - 1 drill @ :40; 2- swim FAST @ :40; 3- LUNGBUSTER @ :20
2 x 50 kick FAST @ 1:00
200 easy loosen = 7250 scm. Do an excellent job with your HW tonight & get excited for the Grand Prix meet. Have a great day!

Monday, October 27, 2008

SPRINTERS - written for scy
A.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
3 sets of:
1 x 25 @ :40 - breast pull w/freestyle kick
1 x 50 @ 1:00 - choice backstroke drill
1 x 75 @ 1:20 - 25 catch-up freestyle, 25 choice fly drill, 25 swim fly
1 x 100 swim IM @ 1:40, desc 1-3
3 x 50 swim IM order by 25's @ :50 (@ :45 in 2nd set; @ :40 in 3rd set)
1 x 300 pull free br 2/4/6 by 50's
:30 rest between sets.
With fins, finish up with 6 sets of:
1 x 25 drill @ :40
2 x 25 swim FAST @ :40
1 x 25 drill @ :40
1 x 50 @ 1:00 - 25 LUNGBUSTER, 25 swim FAST!
No rest between sets.
100 easy loosen before starts. Do a good job in school today - eat well, drink lots of water. Have a great day!

Sunday, October 26, 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
18 x 50 in 2 sets of 9:
1-3 offside breathing freestyle drill @ :10 rest
4-6: 25 fist free br 3, 25 choice drill NO FREE @ 1:00
7-9: swim free/NO FREE by 25's - should be what you drilled on 2nd 25 in previous 3 x 50's, @ :55
After #18, 1:00 rest, then...
2 x 1200 swim as follows, with just :30 rest in between:
#1- 600 swim free w/snorkel, 300 swim IM (75 of each stroke), 300 swim backstroke
:30 rest
#2- 600 swim freestyle - each 200 is neg split, br 3/5 by 100's, 300 swim/kick by 50's choice, 300 swim IM (3 x 100 IM's, desc 1-3 to what you can)
1:00 rest - get HR
Finish up with:
6 x 75 swim back/breast/back by 25's @ 1:20 (1:15 if you can)
3 x 150 swim free/fly by 25's @ 2:20 (2:30 if you need to)
100 easy loosen = 5500 scm. Do an excellent job with your HW tonight and get excited for a good week. Have a great day!

Saturday, October 25, 2008

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
2 x 150 @ :10 rest - 50 offside breathing free drill, 25 breast kick on back
4 x 100 @ 1:45 - 50 fist free, 50 drill/swim in main race stroke
7 x 50 in main race stroke- odds are drill/swim dps by 25's @ 1:00; evens are swim/kick by 25's @ :50
7 x 50 swim free @ :45 - evens are negative split, odds are GREAT TURNS
8 x 1/2 pool sprints in main race stroke @ :30
1:00 rest
8 sets of (this set will take just over an hour, so stay on the intervals):
2 x 75 drill/drill/swim dps @ 1:30
3 x 50 swim FAST in main race stroke, target your 2nd 50 split of your 100 Goal Time @ 1:15 - keep track of times
No rest between sets, except...
After 4th & 8th sets, go 1 x 300 pull easy free @ 1:00 rest
Warmdown with 4 x 75 @ :10 rest - drill/drill/breast kick on back by 25's. Get all your HW done this weekend - and don't wait until Sunday Night to do it! Have a great day!

Friday, October 24, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
6 x 200 as follows, all @ :15 rest:
odds- drill/swim - build swim to FAST finish, by 25's - 100 free, 100 main race stroke NO FREE
evens - pull free, only 2 x 200 can be with paddles - 3rd 50 br 6 or 7 on all 3
1:00 rest after #6, then...
6 sets of:
3 x 50 swim/kick by 25's @ :45 - odd sets free, even sets NO FREE
1 x 200 kick negative split @ 3:15
1 x 75 kick FAST for time @ 1:30
No rest between sets.
2 sets of:
3 x 125 swim free @ 1:40
1 x 150 @ 1:40
3 x 150 @ 1:45
1 x 75 @ :45
1:00 rest between sets.
150 easy loosen = 7000 scy. Make sure you've loosened up before you get out, especially your legs. Do an excellent job with your HW this weekend, eat well and get excited for the taper. Have a great day!

Friday, October 24, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/breast kick on back by 25's
200 easy choice skulling
1:00 rest
1 x 300- 50 fist free, 25 choice backstroke drill
:15 rest
1 x 300 - 50 drill/swim backstroke by 25's, 25 swim freestyle
:15 rest
16 x 150 as follows:
2- 50 swim neg split backstroke, 25 swim breaststroke build to FAST finish, @ 2:30
2- swim freestyle br 3/5 by 75's @ 2:00
1 x 800 pull free w/snorkel - paddles if you'd like, but only for the 2nd 400
1:00 rest
21 x 100 as follows:
1-3 @ 1:15
4-6 @ 1:25 negative split
7-9 @ 1:15
10-12 @ 1:25 negative split
13-15 @ 1:15
16-18 @ 1:20
19-21 @ 1:15
200 easy loosen = 7300 scm. Do an excellent job on your HW this weekend and get excited for the Grand Prix meet next month. Have a great day!

Friday Morning, October 24, 2008

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM drill - each 100 is drill/drill/swim/breast kick on back by 25's
200 easy choice skulling
1:00 rest
3** sets of:
2 x 75 @ 1:20 - 50 1/2 ra 1/2 la backstroke, 25 fly kick on side
3 x 50 swim freestyle @ :50
2 x 75 @ 1:20 - 50 2 kicks 1 pull breaststroke, 25 choice kick
3 x 50 swim free/NO FREE by 25's @ :50
** - in 3rd set, all drilling is choice freestyle
No rest between sets.
2 sets of (paddles on one set only, w/snorkel if you'd like):
4 x 100 pull free @ 1:30 - roll hips evenly on both sides, finish stroke
4 x 50 @ :55 swim free/NO FREE
No rest between sets.
100 easy loosen = 4100 scy. Three starts before you go. Do a good job in school today and eat well. Have a great day!

Thursday, October 23, 2008

SPRINTERS - written for scy

BIG DAY TODAY - the broken 100's will take about one hour & twenty minutes, so get through the warmup without wasting any time

400 swim freestyle
400 reverse IM drill - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 75
1-2: 50 fist free, 25 choice kick, @ 1:15
3-4: swim 50 free, 25 drill NO FREE @ 1:05
8 x 100
1-2: 50 swim IM order by 25's, 50 negative split kick choice @ 1:35
3-4: swim negative split freestyle @ 1:20 (@1:15 for #'s 7&8 if you'd like)
1:00 rest - get HR immediately & OML - remember these
12 x BROKEN 100's - 3 sets of the following, in main race stroke:
#1-3
1 x 50 FAST from a dive @ :45 - get time
2 x 25 FAST from a push @ :25 - get times, add to 50 time
50 drill between sets @ 1:00 rest, then...
#4
4 x 25 swim FAST @ :15 rest - add up times as you go
1 x 300 between sets of 4 - 200 pull free & 100 drill PERFECT in main race stroke
1:00 rest after the 300 - only 1:00, not 1:30 or 2:00
After #12, warmdown with...
12 x 50 @ :10 rest - 25 breast kick on back, 25 swim or drill choice
Do an excellent job on your HW tonight - eat well and drink lots of water or Gatorade to help you recover form this workout. Have a great day!

Thursday, October 23, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM drill - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
With fins:
8 x 75 @ 1:20 - 25 fly kick on side, 50 breast pull w/free kick - don't pull elbows back under your body, fast recovery back to the front of the stroke
8 x 50 @ :55 - 25 breast pull w/dolphin kick, 25 LUNGBUSTER
1:00 rest - take off fins
8 sets of:
1 minute kick FAST free on back at wall
3 x 25 breaststroke - 1&3 are swim FAST, #2 is drill, @ :40
No rest between sets.
16 x 150 as follows:
2- swim 50 back negative split, 25 breaststroke build to FAST @ 2:30
2- swim negative split freestyle br 3/5 by 75's
No rest between sets.
Finish up with:
18 x 100 kick - 2 negative split, 1 FAST for time, all @ 2:15; all FAST 100's must be under 1:45, or they will not count!
No rest between sets.
200 easy loosen = 7200 scm. Do an excellent job with your HW tonight and get excited for tomorrow's workout. Have a great day!

Wednesday, October 22, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/drill/swim/kick choice by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ :10 rest - 50 offside breathing drill, 50 drill/swim by 25's NO FREE
3 sets of:
4 x 50 choice backstroke drill @ 1:00, roll hips, good follow through at end of stroke
3 x 250 swim free @ 3:10 - 6 beat kick on middle 50, good breakouts
6 x 50 kick negative split @ :50
3 x 50 swim backstroke @ :40 - good turns & breakouts; on 2nd set go @ :45 (negative split each 50), and on the 3rd set go these 50's @ :50 and descend 1-3 to what you can
No rest between sets.
Finish up with...
1 x 800 pull free - 200 w/paddles, 200 without - count strokes with paddles, then see how close you can come to that number without paddles
Do an excellent job with your HW tonight - have a great day!

Wednesday, October 22, 2008

DISTANCE - written for scm

600 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/drill/swim/kick chocie by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ 1:00 - 25 fist free br 3, 25 choice drill NO FREE
3 x 100 swim free br 3 @ 1:30 - negative split #3
4 x 50 @ 1:00 choice fly drill - concentrate on continuous kick
3 x 100 @ 1:25 swim free br 3 - negative split #'s 1&3
4 x 75 @ 1:20 swim ps/drill/swim build to FAST fly, by 25's
3 x 100 swim negative split free br 3/5 by 50's @ 1:20
1:00 rest - get HR immediately & OML
6 sets of:
1 x 75 @ 1:30 - breast kick on back/drill/different drill fly
1 x 75 fly kick on side/drill/drill fly by 25's
4 x 50 swim fly @ 1:15 - 33.3 or faster
300 pull after the even sets, br 3/5/7 by 50, NO PADDLES
:30 rest between sets.
Finish up with...
4 x 75 swim free br 3 @ 1:10
4 x 75 swim free br 3/5/3 by 25's @ 1:05
4 x 75 swim free br 3 @ 1:10
4 x 75 swim free br 3/5/3 by 25's @ 1:00
200 easy loosen = 7200 scm. Do an excellent job with your HW tonight and get excited for that breaststroke/kicking set tomorrow. Have a great day!

Wednesday Morning, October 22, 2008

SPRINTERS - written for scy
Thanks for letting me have the morning off! Loosen up from the meet last night, some drilling - do a good job...

400 swim relaxed freestyle
400 reverse IM drill - each 100 is breast kick on back, choice drill by 25's
200 easy choice drilling
1:00 rest
12 x 75, all @ :10 rest (1st set free on the drill/swimming 75's; 2nd set NO FREE):
1-2 drill/fly kick on side/drill by 25's - choice drilling
3-4 swim/drill/swim by 25's - same stroke as you drilled above
5-6 pull free br 2/4/2 by 25's
No rest between sets of 6.
After last 75, 1:00 rest, then get right into...
9 x 100 as follows, all @ 1:30 (1:35 if you'd like):
1- pull free w/paddles & buoy, #2-3 with buoy only;
#4-5 pull free w/paddles & buoy, #6 with buoy only;
#7-9, all pull w/paddles & buoy
1:00 rest
With fins:
24 x 25 @ :40 - 2 drill PERFECT, 2 swim FAST, all fly
1:00 rest - take fins off
Finish up with...
1 x 700 swim - 100 swim relaxed backstroke with good hip rotation, even 100's are swim IM, descend those 3 x 100's to strong, not all out.
200 easy loosen = 4300 scy. Do an excellent job in school today - eat well, drink lots of water. Have a great day!

Tuesday, October 21, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM drill - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
12 x 125 as follows:
1-4: 50 fist free br 3, 75 drill/different drill/swim by 25's @ :15 rest
5-6: swim free br 3 - except middle 25 is same stroke you drilled above, @ 2:00
7-8: 50 offside breathing freestyle drill, 75 drill/kick/drill by 25's NO FREE @ :15 rest
9-12: swim free/NO FREE/free/NO FREE/free by 25's - even 25's should be same stroke you drilled above, @ 2:00
1:00 rest
6 sets of*:
3 x 50 swim/kick by 25's
1 x 150 kick negative split @ 3:00
1 x 75 kick FAST for time - get time & HR
1:00 rest between sets.
* - odd sets, 50's are swim/kick free @ :45, 150 kick is IM (2 x 75's kick), 75 FFT is free w/snorkel board;
even sets, 50's are swim/kick NO FREE @ :50, 150 is kick free w/snorkel & board, 75 FFT is IM on back
After 6th set, get right into...
1 x 1200 pull free - 400 with paddles br 3/5/7/9 by 50's, 400 w/snorkel - NO PADDLES, 400 w/snorkel & paddles
1:00 rest, then...
8 sets of:
1:00 kick on back at wall FAST free
3 x 25 swim FAST breaststroke @ :40 - middle 25 is drill
No rest between sets.
Finish up with:
11 x 50 swim @ :50 - #4 & 8 are swim negative split free br 3/5, all others are swim breast/back by 25's
200 easy loosen = 7500 scm. Do an outstanding job with your HW tonight and get excited for the Grand Prix Meet. Have a great day!

Monday, October 20, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle - good dolphin kick off each turn
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
28 x 50 in sets of 4 as follows:
odd sets of 4 - drill free/drill NO FREE by 25's @ 1:00
even sets of 4 - swim free/swim NO FREE by 25's @ :50 - build legs on each 25
1:00 rest
1 x 300 swim free @ 3:30
1 x 125 swim free @ 1:35
1 x 300 swim free @ 3:30
1 x 125 swim free @ 1:30
1 x 300 swim free @ 3:30
1 x 125 swim free @ 1:25
1 x 300 swim free @ 3:30
1 x 125 swim free @ 1:20
1:00 rest - get HR
3 x 300 @ 3:50 desc 1-3 to FAST for time
1:00 rest - get time & HR after #3
Finish up with 4 sets of:
1 x 300 kick negative split - should be 85-90% on 2nd 150
:20 rest
4 x 25 kick FAST - @ :35 in 1st set, @ :30 in 2nd set, @ :25 in 3rd set, @ :20 in 4th set
:20 rest between sets
200 easy loosen after 4th set. Do an excellent job on your HW tonight and get excited for the meet tomorrow. Have a great day!

Monday, October 20, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/breast kick on back/drill/fly kick on side by 25's
200 easy choice skulling
1:00 rest
With fins:
12 x 25 @ :40
1- drill choice fly; 2- swim fly FAST; 3- LUNGBUSTER
8 x 50 @ :55 - 25 breaststroke drill w/free kick, 25 fly kick on side
6 x 75 @ 1:20 - 25 spin backstroke drill, 25 swim backstroke build to FAST, 25 kick choice FAST
1:00 rest - take fins off
3 sets of:
6 x 100 swim @ 1:30 - 3rd 25 is fly on #1, backstroke @ #2, breaststroke @ #3
4 x 150 swim freestyle br 3 @ 2:00
1 x 300 swim freestyle - descend 1-3 to something juicy!
1:00 rest between sets.
Finish up with...
1 x 400 IM kick negative split w/snorkel & board
200 easy loosen = 7450 scm. Do an excellent job with your HW tonight and get excited for the week. Have a great day!

Monday Morning, October 20, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle - good turns & breakouts
400 reverse IM -each 100 is drill/fly kick on side/drill/breast kick on back by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ 1:00 - 25 choice freestyle drill, 25 swim distance per stroke, desc stroke count
4 x 50 @ :10 rest - offside breathing freestyle drill
4 x 50 swim free @ :45 - build legs to strong on the 2nd 25
1 x 400 pull free - w/paddles if you'd like, br 2 for 1st 100, then 2/4 by 50's in 2nd 100, then 2/6, then 2/8 in 4th 100
1:00 rest
4 sets of:
6 x 25 @ :40 - 2 swim FAST, 1 LUNGBUSTER
1 x 200 swim negative split free @ 2:40
3 x 50 @ :50 swim/kick by 25's NO FREE (@:45 in 2nd set, @ :50 in 3rd set, @ :40 in 4th set)
No rest between sets.
With fins, finish up with:
16 x 25 @ :35 - 2 drill, 2 swim FAST, all fly
2 starts before you go. Do an excellent job in school today - eat well, drink lots of water. Have a great day!

Sunday, October 19, 2008

DISTANCE - written for scm

600 swim freestyle - good turns & breakouts
400 reverse IM - each 100 is drill/kick breast on back/drill/fly kick on side
200 easy choice skulling
1:00 rest
DON'T FORGET YOUR SNORKEL TOMORROW!
18 x 150 as follows:
1- 50 fist free, 25 choice drill NO FREE @ :10 rest
2&3- 100 IM drill, 50 choice kick on back or side @ :10 rest
4-6: swim 25 IM order, 25 free @ :15 rest (25 fly, 25 free, 25 back, 25 free, etc...)
7-9: pull free br 3/5/7 by 50's @ 2:15 - you can use paddles on the 2nd set (#'s 16-18)
1:00 rest after #18 - get HR immediately & OML
2 sets of:
4 x 50 @ :55 - 2 swim free br 3, 2 swim free/back by 25's (@ :50 in 2nd set)
4 x 50 @ :50 - as above, 2 free br 3, 2 swim free/back by 25's (@:45 in 2nd set)
4 x 50 @ :45 - as above - @ :40 in 2nd set
No rest between sets.
Warmdown an easy 200 after the 2nd set = 5300 scm. Do an excellent job with your HW tonight & get ready for a good week. DON'T FORGET YOUR SNORKEL TOMORROW! Have a great day!

Saturday, October 18, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/breast kick on back by 25's
200 easy choice skulling
1:00 rest
5 x 100:
1&2- drill/kick choice by 25's @ 1&2 @ :15 rest,
3&4- 50 swim IM order by 25's, 50 swim/kick by 25's @ :10 rest
#5 - swim neg split free @ 1:25
5 x 100:
1-2- drill/kick choice by 25's @ :15 rest
#3- 50 swim IM order by 25's, 50 drill/kick by 25's @ :10 rest
4&5- swim negative split free @ 1:25
5 x 100:
1&2- drill/kick choice by 25's @ :15 rest
3-5: swim negative split free @ 1:25
1:00 rest
3 sets of, all @ 20:00-
5 x 50 from a dive FAST @ 2:00
200 easy drill/choice by 25's - no sloppy drilling here
:20 rest
6 x 50 choice:
drill/swim dps by 25's @ 1:00 OR....
swim easy choice @ :55

After 3rd set of 50's FAD, finish up with the 200 drill as above, then...
12 x 75 choice @ 1:10
Enjoy the your day off tomorrow, eat well, drink lots of water and get excited for the last dual meet this week. Have a great day!

Friday, October 17, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle, work on your turns & breakouts
400 reverse IM - each 100 is drill/breast kick on back/drill/fly kick on side by 25's
200 easy choice skulling
1:00 rest
7 x 150 as follows, all @ :15 rest:
odds- 50 choice freestyle drill, 25 drill NO FREESTYLE
evens - 75 swim IM (no free), 75 fist drill free/swim free/fist drill free by 25's
1:00 rest
3 x 75 swim free @ :55
1 x 125 swim free @ 1:25
3 x 75 swim free @ :55
2 x 125 swim free @ 1:25
3 x 75 swim free @ :55
3 x 125 swim free @ 1:25
1:00 rest - get HR immediately & OML
4 x 1/2 pool sprints @ :30
1 x 50 kick FAST for time @ :30 rest
4 x 1/2 pool sprints @ :30
1 x 100 kick FAST for time @ :30 rest
4 x 1/2 pool sprints @ :30
1 x 150 kick FAST for time @ :30 rest
8 x 50 swim neg split free @ :45
8 x 50 kick neg split free @ :45
1:00 rest
6 x 100 kick FAST @ 2:30
1:00 rest
With fins, finish up with...
12 x 100 swim desc 1-3's @ 1:50 to something smoking FAST!
Warmdown a bit before you get out. Drink lots of water today and try to stretch. Have a great day!

Friday, October 17, 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
12 x 100 in sets of 6:
1-2: 50 offside breathing drill, 50 breast kick on back @ :15 rest
3-4: 50 fist freestyle drill br 3, 50 drill NO FREE @ :15 rest
5-6: 50 swim/kick by 25's NO FREE, 50 swim negative split free br 3 @ 1:40
1:00 rest after #12
12 x 50 as follows:
1- swim/kick NO FREE @ :50
1 - negative split free @ :45
1 - swim free w/FAST turn @ :40
3000 scm - go ahead and get out & dry off, OR continue warming up - go whatever you need to do in order to be ready for the 1500.
20 minutes rest....NO HOT TUB!
1 x 1500 free FAST for time - anything 17:59 or faster counts, anything 18:00 or slower and we'll have to do it again.
We'll finish with some kicking before you go (the faster your mile is, the less kicking we'll do!)
Make sure you've loosened up before you go. Do an excellent job with your HW this weekend and get excited for the Grand Prix meet next month. Have a great day!

Friday Morning, October 17, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
12 x 50 in 2 sets of 6:
1-2 drill/kick by 25's NO FREE @ 1:00
3-4 drill/swim by 25's NO FREE @ 1:00
5-6 swim/kick by 25's NO FREE @ :50
1 x 600 - 100 swim backstroke, 100 swim/kick NO FREE
:30 rest
12 x 50 - 2 swim IM order by 25's @ :50, 1 swim free negative split @ :40
:30 rest
6 x 300 swim freestyle @ 3:40 - swim as you feel
1:00 rest - get HR at end.
16 x 25 @ :40 - sprint all out FAST for :08 NO BREATHING, then easy to the end
1:00 rest
Finish up with...
8 x 75 pull free br 2/6/2 by 25's @ :1:10
Warmdown a bit before you get out. Drink lots of water today and rest up for this afternoon's workout. Have a great day!

Thursday, October 16, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/breaststroke kick on back by 25's
200 easy choice skulling
1:00 rest
4 x 50 swim free/fist free drill by 25's @ 1:00
4 x 75 @ :15 rest - 50 offside breathing drill, 25 fly kick on side
6 x 50 @ 1:00 - 25 breast pull w/free kick, 25 swim breaststroke
4 x 50 @ 1:00 2 kicks 1 pull breaststroke
4 x 75 swim @ 1:10 back-breast-free by 25's
1:00 rest
8 x 250 as follows (goal: 26's on FAST 50's):
1 x 100 swim free @ 1:10
1 x 50 swim FAST free @ :45
1 x 50 swim FAST free @ :50 - get HR
1 x 50 drill PERFECT @ 1:15
1 x 400 pull feee, or 4 x 100 pull or swim/drill by 50's after 4th & 8th sets.
1:00 rest after 4th & 8th sets.
With fins, 8 sets of:
2 x 25 drill @ :40
1 x 50 swim FAST/LUNGBUSTER by 25's @ 1:00
At least 3 sets are fly; others are choice.
Warmdown an easy 200 = 6100 scy. Eat well, rest up and get ready for tomorrow morning. Have a great day!

Thursday, October 16, 2008

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick breast on back
200 easy choice skulling
1:00 rest
4 x 100 @ :15 rest - 50 fist free br 3, 50 choice easy kick, loosen up your legs
4 x 100 @ :15 rest - 25 breast pull w/free kick, 25 fly kick on side, 50 drill/swim choice NO FREE
1:00 rest
4 x 50 swim/kick by 25's @ :55
4 x 75 swim free br 3/5/3 by 25's @ 1:00
4 x 50 swim/kick by 25's @ :50
4 x 75 swim free br 3/5/3 by 25's @ 1:00
4 x 50 swim/kick by 25's @ :45
4 x 75 swim free br 3/5/3 by 25's @ 1:00
1 x 400 pull free w/buoy only br 3/5/7/9 by 50's
1:00 rest
4 x 50 swim/kick by 25's @ :55 - NO FREE
4 x 75 swim free @ 1:05
4 x 50 swim/kick @ :55 - NO FREE
4 x 75 swim free @ 1:00
4 x 50 swim/kick @ :55 - NO FREE
4 x 75 swim free @ :55
1 x 400 pull free w/paddles, buoys & snorkel
1:00 rest
With fins, 12 x 100 as follows:
2 x 25 drill PERFECT @ :40
1 x 25 swim all out smoking FAST
:10 rest
1 x 25 LUNGBUSTER!
1:00 rest between sets.
200 easy loosen after 12th set = 7200 scm. Do an excellent job with your HW tonight, drink plenty of water today and get excited for the 1500 tomorrow. Have a great day!

Wednesday, October 15, 2008

SPRINTERS - written for scy
P.M. workout

400 swim relaxed freestyle with great turns
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ :10 rest, offside breathing drill - roll head to breathe, feel hips rotate
6 x 125 @ 2:10 - 50 fist free, 25 breast kick on back, 50 drill/swim by 25's NO FREE
4 x 100 swim @ 1:20 (@ 1:25 if necessary) - 75 swim free, 25 swim NO FREE - same stroke as you drilled on the last 50 of the 125's above
1:00 rest
8 x 100 @ 1:35 - 2 kick, 2 swim IM
4 x 75 swim/kick/swim by 25's @ 1:00
2 x 75 kick/swim/kick by 25's @ 1:00
1:00 rest
8 x 100 @ 1:25 - 2 kick, 2 swim IM
2 x 75 swim/kick/swim by 25's @ 1:00
4 x 75 kick/swim/kick by 25's @ 1:00
4 x 50 @ 1:05 - 25 breast kick on back, 25 choice drill
6 x 75 kick @ 1:05 - can you hold under 1:00?
Finish up with...
15 x 50 @ :45
2- swim negative split free, 1 -swim NO FREE
Relay starts until it is time to go - be sure to do both medley relay & free relay starts. Use the weekend to get ahead on your schoolwork, or caught up if necessary. Have a great day!

Wednesday, October 15, 2008

DISTANCE - written for scm

Big day today, let's get right to it....

600 swim freestyle - good turns & breakouts
400 reverse IM - each 100 is drill/drill/swim/kick breast on back by 25's
200 easy choice skulling
1:00 rest
4 x 50 fist drill free br 3 @ 1:00
6 x 75 drill/drill/fly kick on side by 25's - NO FREE @ :10 rest
4 x 50 swim free/NO free by 25's - should be same stroke you drilled on 75's, @ :50
1:00 rest
5 sets of:
2 x 1/2 pool sprints @ :30
1 x 50 kick @ :50 - add 1 x 50 kick in each round, up to three, then back down to 1
No rest between sets.
After 5th set, get right into...
3 x 400 swim negative split freestyle br 3 @ 5:20 - br 5 on 5th 50 of each 400
1:00 rest after #3 - get HR immediately & OML
With snorkel & board, 6 sets of:
2 x 25 breaststroke drill @ :40
3 x 25 kick FAST w/snorkel & board @ :30
1 x 50 swim FAST breaststroke @ 1:00
No rest between sets.
After 6th set, get right into...
3 x 400 swim negative split freestyle br 3 @ 5:20 - br 5 on 5th 50 of each 400
1:00 rest after #3 - get HR immediately & OML
6 sets of:
1 x 75 swim/kick/swim by 25's @ 1:10
1 x 75 kick/swim/kick by 25's @ 1:10
:20 rest
1 x 75 kick FAST @ 1:10
No rest between sets.
200 easy loosen after 6th set = 7625 scm. Warmdown well before you get out - really loosen up your legs. Do an excellent job with your HW tonight & get excited for the mile on Friday. Have a great day!

Wednesday Morning, October 15, 2008

SPRINTERS - written for scy
A.M. workout

Take good care of that Paper Plate Award

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/drill/swim/breast kick on back by 25's
200 easy choice skulling
1:00 rest
18 x 50's @ :55
2- swim/drill by 25's free
1- drill/swim by 25's NO FREE
10 x 50 swim @ :50 as follows:
2- swim free with great turns
2- swim IM order by 25's (fly/back, then back/breast)
(18 + 10 = ?)
1:00 rest
2 sets of:
8 x 75 pull free br 2/4/2 by 25's
4 @ 1:10
4 @ 1:00
No rest between sets.
Warmdown a bit & 3 starts before you go. Hope the PSAT goes well for you today; eat well and get excited for the rest of the week. Have a great day!

Tuesday, October 14, 2008

DISTANCE - written for scm
Great job this weekend! Each race looked strong, was split well, and now you have an additional Grand Prix cut - keep up the good work.


600 swim relaxed freestyle with great turns
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 150 - 50 fist free br 3, 25 breast kick on back, @ :15 rest
4 x 100 - 50 2 kick s 1 pull breaststroke, 50 fly kick on side, @ :15 rest
4 x 50 swim IM order by 25's @ :50 (fly/back, back/breast, etc...)
1:00 rest
8 x 50 @ :55 - 2 swim back/breast by 25's, 2 kick choice @ :55
6 x 100 swim negative split freestyle br 3/5 by 50's @ 1:20
9 x50 @ :50 - 2 swim free/NO FREE by 25's, 1 kick choice
8 x 100 @ 1:30 - 1 swim neg split free br 3/5; 1 swim IM
1 x 400 pull free br 3/5/7/9 by 50's - no paddles
:30 rest
6 x 150 swim free br 3/5/3 by 50's @ 2:00
9 x 100@ 1:40 - 2 swim/kick by 50's, 1 swim free/back/free/breast by 25's
16 x 50 @ :50 as follows:
1- swim neg split free br 3/5 by 25's
1- swim/kick choice by 25's
1- kick choice
1- swim back/breast by 25's
200 easy loosen = 7450 scm. Do an excellent job on your HW today, eat well and get ready for a short, intense week. Have a great day!

Monday, October 13, 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
2 x 150 - 50 fist free drill, 25 breast kick on back @ :15 rest
2 x 150 - 50 offside free drill, 50 choice drill back or breast @ :15 rest
2 x 150 - 50 swim free with FAST turns & breakouts, 50 swim negative split NO FREE in same stroke you drilled above, @ :15 rest
1:00 rest
3 sets of:
4 x 50 swim/kick by 25's NO FREE @ :55
4 x 75 swim free @ :55
No rest between sets. After 3rd set, 1:00 rest, then get right into:
3 sets of:
4 x 50 swim/kick by 25's NO FREE @ :50
4 x 75 swim free @ :50 - you'll have to hustle here
No rest between sets.
1:00 rest after 3rd set.
Finish up with:
8 x 25 kick FAST @ :30 - hold fastest time possible, in main race stroke
2 x 50 kick @ :40 - make the interval
8 x 25 kick FAST @ :30 as above
2 x 50 kick @ :45 - should be faster than previous 50's
8 x 25 kick FAST @ :30 - as above
2 x 50 kick @ :50 - should be faster than previous 50's
4 x 25 easy choice swim, drill or kick @ :30
6 x 50 kick FAST @ 1:10 - hold fastest time possible (go @ 1:00 if running out of time)
Warmdown as much as possible before you get out. If there is time, work on finishes from the middle of the pool before you go. Do an excellent job on your HW tonight and get excited for the meet tomorrow. Have a great day!

Monday Morning, October 13, 2008

SPRINTERS - written for scy
A.M. workout

400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
6 x 200 @ :20 rest
odds- 100 drill/kick by 25's, 100 swim IM;
evens- swim 100 free negative split, 100 swim backstroke negative split;
8 x 125 as follows:
3- swim free @ 1:45
1- swim free @ 1:35
3- swim free @ 1:40
1- swim free @ 1:30
1:00 rest
With fins, until you have to go:
25's @ :40
1 x 25 - 1/2 FAST 1/2 easy;
1 x 25 1/2 easy 1/2 FAST
1 x 25 all drill
1 x 50 @ 1:00 - 25 swim FAST, 25 LUNGBUSTER!
Warmdown a bit before you get out. Eat well & do a good job in school. Have a great day!

Saturday Morning, October 11, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
12 x 75 @ 1:15 in sets of 4:
2- drill/drill/swim by 25's NO FREE
2- 50 fist free, 25 swim free build to FAST
3 x 200 swim @ 3:00 - 100 smooth freestyle, 100 IM - descend the 100 IM 1-3 to what you can
1:00 rest
Things to keep in mind on this next set:
The 300's are not all out crazy negative split, just get your legs going on the 2nd 150 so it's faster than the first 150;
The 25's should be FAST; I'm thinking anything :12 or better; get average time for 25's by set
Really explode off of each wall, with a good dolphin kick or two to help you breakout FAST;
Roll hips & finish stroke throughout;
The lungbusters might be uncomfortable now, but they'll give you an edge coming off your last turn in the 100 when you race in November.
Do a good job...
2 x 300 swim negative split freestyle @ 3:40
6 x 25 @ :40 - 2 sprint freestyle, get times, 1 LUNGBUSTER
2 x 300 swim negative split freestyle @ 3:40
12 x 25 @ :40 - 2 sprint freestyle, get times, 1 LUNGBUSTER
2 x 300 swim negative split freestyle @ 3:40
18 x 25 @ :40 - 2 sprint freestyle, get times, 1 LUNGBUSTER
When you are finished, depending on how much time you have, choice of next set:
2 x 400 pull free with paddles & buoys @ :20 rest = 6000 scy;
OR.....
With fins, as many sets of 4 x 50's as you can go (12 x 50's = 5800 scy);
2 x 50 drill NO FREE @ 1:00
2 x 50 @ 1:00 - 25 LUNGBUSTER, 25 swim FAST - same stroke as 50's above
Enjoy your day off tomorrow. Eat well, drink lots of water and do a spectacular job on your HW. Have a great day!

Friday, October 10, 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
1 x 600 as follows:
1st 300 - 50 fist free drill, 25 breast kick on back
2nd 300 - 50 swim negative split freestyle, 50 drill/swim NO FREE
16 x 50 swim @ :45
2- negative split free with GREAT TURNS
2- swim IM order - fly/back, then back/breast
1:00 rest - get HR immediately & OML
4 sets of:
4 x 50 kick @ :45
1 x 100 swim free @ 1:15
4 x 50 swim choice @ :45
1 x 100 kick @ 1:15
:30 rest after 1st & 3rd sets (no break between 2nd & 3rd sets)
1:00 rest after 4th set, then continue right into:
6 x 50 swim/kick by 25's @ :45
6 x 50 swim/kick by 25's @ :40
:30 rest if you'd like...
6 x 50 swim/kick by 25's @ :35
1:00 rest
1 x 200 kick FAST for time - can you break 2:50? 2:45?!?
Warmdown a goodly amount before you get out, really loosen up your legs. If you can, go some backstroke drilling & breaststroke drilling. Eat well tonight & get excited for tomorrow's workout. Have a great day!

Friday, October 10, 2008

DISTANCE - written for scm

600 swim freestyle - great turns & breakouts
400 reverse IM - each 100 is drill/drill/swim/breast kick on back by 25's
200 easy choice skulling
1:00 rest
18 x 50 in sets of 6:
1-6
2- catch-up freestyle @ 1:00
1- swim negative split free br 3 @ :50
7-12:
2- fist free br 3 @ 1:00
1- swim negative split free br 3 @ :50
13-18:
3- offside breathing drill @ :10 rest
3- swim negative split freestyle br 3 @ :50
1:00 rest
2 sets of:
4 x 75 @ :10 rest - 50 choice fly drill, 25 breast kick on back
4 x 50 swim free br 3/5 by 25's @ :50
1 x 300 pull free br 3/5/7 by 50's
1:00 rest between sets
With fins, finish up with:
20 x 25 @ :45 in sets of 4-
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all drill; 4- all FAST.
200 easy loosen = 4400 scm. Do an excellent job with your HW tonight and get excited for the meet this weekend. Noon tomorrow up at UM. Have a great day!

Friday, October 10, 2008

SPRINTERS - written for scy
A.M. workout

More great swims last night - congratulations!
32.8 breaststroke split; 1:56.5 200 free; 1:03.3 100 fly & 53.9 on the last relay - that's quite a meet in the middle of hard work!

400 swim freestyle - long stroke, roll hips
400 reverse IM -each 100 is drill/drill/swim/breast kick on back by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :10 rest - 50 offside breathing free drill, 25 fly kick on side
4 x 100 @ :10 rest - 50 1/2 ra 1/2 la backstroke drill, 50 swim back/breast by 25's
4 x 75 @ :10 rest - 50 choice drill NO FREE OR BACK; 25 swim breaststroke
4 x 100 @ :10 rest - 50 fist freestyle drill, 50 breast kick on back
1:00 rest
2 sets of - 2nd set is with paddles, all 50's @ :40:
3 x 50 pull free @ :45
1 x 250 pull free - middle 50 is breathing every 4
:30 rest
3 x 50 pull free @ :45
1 x 250 pull free - middle 50 is br 6
:30 rest
3 x 50 pull free @ :45
1 x 250 pull free - middle 50 is br 8
:30 rest between sets.
200 easy loosen after 2nd set = 5000 scy. Work on starts if there is time. Do an excellent job in school today and eat well. Have a great day!

Wednesday, October 8, 2008

SPRINTERS - written for scy
P.M. workout

400 swim relaxed freestyle - good turns
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 fist free drill @ 1:00
4 x 75 drill/swim/drill by 25's NO FREE @ 1:15
1 x 300 swim free/no free by 25's - build each 25 to FAST
1:00 rest
TEN MINUTES: work on relay starts, both freestyle & medley; then...
21 x 50 swim free - 2 neg split @ :40, 1 @ :30
1:00 rest
5 sets of (go a 6th round if there is time):
3 x 100 kick @ 1:30
2 x 50 swim/kick by 25's @ :40
1 x 100 kick FAST for time @ 2:00
No rest between sets.
With fins, finish up with:
24 x 25
1- swim build to FAST finish @ :35; 2- swim all out FAST @ :35; 3- LUNGBUSTER @ :20
Warmdown as much as you can before you get out; Do an excleent job on your HW tonight and get excited for the meet tomorrow. Have a great day!

Wednesday, October 8, 2008

DISTANCE - written for scm

600 swim freestyle - good turns
400 reverse IM - each 100 is drill/breast kick on back by 25's
200 easy choice skulling
1:00 rest
3 x 200 @ :20 rest - 100 IM drill, 50 fly kick on side, 50 swim neg split backstroke
4 x 100 @ 1:45 - 50 swim negative split freestyle, 50 drill/swim fly
12 x 75 as follows:
3- swim free/fly/free @ 1:10
3- swim free br 3/5/3 by 25's @ 1:00
1:00 rest
18 x 150 as follows:
1&2:
1 x 75 swim FAST @ 1:30
3 x 25 swim FAST @ :50
#3:
ez drill/choice by 25's @ 3:30
After #18, finish up with...
15 x 100 as follows:
1-3 pull free br 3/5 by 50's @ 1:30
4-5 swim 50 free, 25 NO FREE, 25 free @ 1:35
200 easy loosen = 7500 scm. Do an excellent job with your HW tonight and get excited for the meet this weekend. Happy Yom Kippur - have a great day!

Wednesday Morning, October 8, 2008

SPRINTERS - written for scy
A.M. workout

400 swim relaxed freestyle
400 reverse IM - each 25 is drill/breast kick on back by 25's
200 easy choice skulling
1:00 rest
3 x 300 @ :20 rest as follows:
75-drill/swim/drill NO FREE, 50 choice drill/swim free, 25 breast kick on back
1:00 rest
2 sets of (2nd set pull is with paddles):
2 x 75 pull free br 2/4/2 by 25's @ 1:10
2 x 75 pull free br 2/6/2 by 25's @ 1:10
2 x 75 pull free br 2/8/2 by 25's @ 1:10
6 x 50 swim relaxed free/NO FREE by 25's @ :50 concentrate on a great turn, streamlined breakout
:30 rest between sets.
After 2nd set, 16 x 25's as follows:
4 x 25 swim comfortably @ :40 - count strokes, get time (NOT FAST)
4 x 25 swim as above @ :40, holding same time, with one less stroke
Work on starts until 6:55. Do an excellent job in school today, eat well and get excited for the meet. Have a great day!

Tuesday, October 7, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is swim/kick by 25's
200 easy skulling
1:00 rest
1 x 200 50 fist free, 50 breast kick on back @ 3:15
1 x 200 50 drill/swim by 25's in main race stroke, 50 kick on back ez/FAST by 25's @ 3:15
4 x 50 swim negative split freestyle @ :45
4 x 1/2 pool sprints @ :30 in main race stroke
4 x 50 swim negative split freestyle @ :40
4 x 1/2 pool sprints @ :30 in main race stroke
3 x 5-minute swims freestyle @ 6:00, desc 1-3 to something moderate; one can be pull if you wish. If this set takes you past 4:20, go only 2 x 5:00 swims @ 6:00
1:00 rest
18 x 150 as follows (set takes 66 minutes; start no later than 4:20 p.m.):
1&2, in main race stroke:
1 x 75 swim FAST @ 1:20 - get time
3 x 25 swim FAST @ :40 - get time, add up for 75 total
50 easy drill @ 1:10 between #'s 1&2
#3: - easy drill/choice by 25's @ 3:10
Warmdown as much as possible before you get out, trying to loosen up your legs. Do an excellent job on your HW tonight and eat well, drinking lots of water. Have a great day!

Tuesday, October 7, 2008

DISTANCE - written for scm

600 swim freestyle - long stroke, good turns
400 reverse IM - each 100 is swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 choice drill freestyle @ 1:00
4 x 75 @ 1:20 - 25 fist free, 50 drill/swim NO FREE
6 x 50 swim neg split free br 3 @ :50
6 x 50 swim free/NO FREE by 25's @ :50
2 x 600 pull free @ :20 rest - odd, buoys br 3/5/7/9 by 50's, even with paddles, buoy & snorkel, desc 1-2
1:00 rest
35 x 100 as follows:
3 x 100 swim/kick @ 1:40
1 x 100 kick FAST @ 2:30
3 x 50 kick @ :50
1 x 100 swim/kick by 50's FAST
50 easy loosen
1:00 rest between sets.
200 easy loosen after #35 = 7200 scm. Do a stellar job on your HW tonight & get excited for your day off on Thursday. Have a great day!

Monday, October 6, 2008

SPRINTERS - written for scy
P.M. workout

400 swim relaxed freestyle
400 reverse IM - each 100 is swim/kick/swim/drill
200 easy skulling
1:00 rest
1 x 150 - 25 fist free, 25 choice drill NO FREE @ :15 rest
3 x 50 @ :10 rest - offside freestyle drill
1 x 150 drill/swim by 25's NO FREE @ :15
11 x 50 swim free/NO FREE by 25's @ :50
1:00 rest - get HR
4 x 150 swim free @ 2:00 - big 6 beat kick on middle 50
4 x 75 @ 1:15 - 25 swim choice, 50 kick
4 x 100 swim free @ 1:15 - big kick on 3rd 25
4 x 75 swim IM order (NO FREE) @ 1:15
4 x 125 free @ 1:45 - last 25 is kick choice
4 x 125 swim @ 1:45 - last 25 is swim NO FREE
:30 rest
6 x 150 swim free @ 1:50 - good turns & breakouts, strong legs on 2nd 75
6 x 100 @ 1:15 - 0dds- negative split free, evens are swim choice, 3rd 25 NO FREE
Get HR immediately after you finish & OML.
200 easy 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. Have a great day!

Monday, October 6, 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 sets of:
3 x 50 drill @ 1:00 - one set of fly, back, breast & free
6 x 25 @ :40 - odds are swim dps same stroke as 50's drill; evens are fist free
No rest between sets.
12 x 400 as follows:
1-2 swim negative split free br 3 @ 5:20
3- swim IM - 1st round is build each 100 to strong; 2nd round is neg split each 100; 3rd round is FAST, @ :30 rest
4- drill/kick IM by 50's - kick is easy/FAST by 25's
1:00 rest between sets.
200 easy loosen = 7400 scm. Do an excellent job on your HW tonight and get excited for the meet this weekend. Have a great day!

Monday Morning, October 6, 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 skulling
1:00 rest
12 x 50 as follows:
1- drill @ 1:00
1- drill/swim by 25's @ :55
1- drill/kick by 25's @ :50
1- swim negative split freestyle @ :45
1:00 rest after #12, then...
4 sets of:
3 x 25 kick @ :30
1 x 50 swim backstroke @ :50
3 x 25 kick @ :25
1 x 50 swim backstroke @ :50
3 x 25 kick @ :20
1 x 100 swim IM
:30 rest
1 x 100 kick FAST for time
1:00 rest between sets.
300 easy pull & 2 starts before you go. Eat well today and get excited for the meet this week. Have a great day!

Sunday, October 5, 2008

DISTANCE - written for scm
Have a kickboard with you for this workout

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 @ 1:30 - 25 ra2 la2 freestyle drill, 25 choice drill NO FREE, 25 fly kick on side
300 pull free br 3/5/7 by 50's - buoy only
:30 rest
4 x 75 @ 1:30 - 25 choice drill NO FREE, 50 kick negative split on back
300 pull free br 3/5/7 by 50's - paddles & buoy
:30 rest
4 x 75 kick w/board, desc 1-4 to all out FAST @ 1:45
300 pull free w/paddles, buoy & snorkel
:30 rest
2 sets of:
7 x 50 backstroke drill @ 1:00 - 25 ra only, 25 la only - thumbs out first, pinky's in first, keep arms straight
1 x 350 as follows:
odd 50's - swim negative split backstroke - build into the turn & steady kick on 2nd 50;
even 50's - swim choice/kick fly on side by 25's
:30 rest between sets.
After 2nd set, finish up with:
12 x 50 swim free br 3/5 @ :50 - great turns here! Move in on the wall aggressively, good dolphin kick underwater & FAST breakouts!
200 easy loosen = 5200 scm. Do an excellent job with your HW today. No Thursday workout this week, so Mon-Tue-Wed will be big, Friday will be about 4500 meet warmup-type stuff, then the meet on Saturday Have a great day!

Saturday, October 4, 2008

DISTANCE - written for scm

600 swim freestyle with great breakouts
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 300 as follows:
200 - 50 choice freestyle drill, 50 1/2 ra 1/2 la backstroke drill, 50 choice freestyle drill, 50 2 kicks 1 pull breaststroke drill
:10 rest
100 swim breaststroke/backstroke by 25's
:10 rest between sets
After 4th 300, :10 rest, then...
8 x 50 swim @ :50
odds- free br 3, evens - alternate breast, then back, by 50's, @ :50
1:00 rest
24 x 100 as follows:
2 x 100 swim negative split free br 3/5 by 50's @ 1:35
1 x 100 swim free br 3 @ 1:25
2 x 100 swim negative split free br 3/5 by 50's @ 1:35
1 x 100 swim free-back-breast-free by 25's @ 1:25
No rest between sets.
With fins:
12 x 150 swim freestyle @ 2:40, descend 1-3 to all out smoking FAST
After #12, take off fins & go 200 easy loosen = 7200 scm. Do an outstanding job with your HR this weekend and get excited for the meet next weekend. Have a great day!

Saturday Morning, October 4, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy skulling
1:00 rest
3 sets of:
1 x 200 @ 3:15 - 50 fist free drill, 50 choice drill/kick by 25's in main race stroke (MRS)
4 x 25 @ :30 - 1/2 sprint all out FAST, 1/2 drill, all in mrs
No rest between sets.
4 sets of:
3 x 100 swim freestyle @ 1:10 (@ 1:15 if necessary)
1 x 100 swim FAST in main race stroke - get time, should be at least as fast as 2nd 100 split of 200 Goal Time in main race stroke
1:00 rest
3 x 100 swim freestyle @ 1:10 (@ 1:15 if necessary)
1 x 100 swim FAST in main race stroke - get time, target 2nd 100 split of 200 Goal Time in mrs
1:00 rest
4 x 50 @ 1:00 - 25 swim easy freestyle, 25 drill in main race stroke
:15 rest - get up on the blocks
1 x 50 swim FAST in main race stroke from a dive - target your first 50 split of 100 Goal Time in main race stroke
50 easy loosen between sets @ 1:30, then get right back into the next set.
Go at least a 200 easy warmdown - 50 drill, 50 breast kick on back - really trying to loosen up, before you get out. Enjoy the weekend, but be sure to get a great job done on all of your HW. Have a great day!

Friday, October 3, 2008

SPRINTERS - written for scy
P.M. workout

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
With fins, 4 sets of:
3 x 50 drill fly/kick fly on side by 25's @ 1:00
3 x 25 swim FAST fly @ :40
No rest between sets.
After 4th set, take fins off and continue right into:
3 rounds of:
4 x 75 @ 1:10 - odds are swim free/fly/free by 25's; evens are swim fly/free/fly
1 x 350 swim free - 200 cruise, 150 build to strong (desc 50's 1-3) @ 4:30
7 x 50 @ 1:00 from a dive - 25 LUNGBUSTER, 25 kick FAST
No rest between sets.
With fins, finish up with 8 sets of:
1 x 25 swim FAST - get time - @ :40
1 x 50 swim FAST - can you double your 25 time? - @ 1:00
1 x 75 swim FAST - looking to triple your 25 time, or FASTER!
50 loosen between sets.
Eat well and rest up for tomorrow morning. Do an excellent job on your HW this weekend - don't leave it all for Sunday Night. Have a great day!

Friday, October 3, 2008

DISTANCE - written for scm

600 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ 1:20 - 50 catch-up freestyle drill, 25 breast kick on back
2 x 75 @ :15 rest - 50 offside breathing drill, 25 fly kick on back
2 x 75 @ 1:20 - 50 fist free drill, 25 fly kick on side
6 sets of:
2 x 225 swim free br 3 - except 3rd 50 & last 25 is br 5 - @ 3:00 (3:10 on 1st set if necessary)
3 x 75 swim IM - no free, desc 1-3 @ 1:20
1:00 rest after 3rd set
With fins, 4 sets of:
3 x 50 swim desc 1-3 to all out smoking FAST
4 x 25 swim FAST - faster than 1/2 your best 50; 1st set @ :20 rest, 2nd set @ :15 rest; 3rd set @ :10 rest; 4th set @ :05 rest
100 easy loosen @ 1:00 rest between sets
200 easy loosen = 7250 scm. Do an excellent job on your HW tonight and get ready for the weekend - tomorrow at 10:30 a.m. Have a great day!

Friday Morning, October 3, 2008

SPRINTERS - written for scy
A.M. workout

52.6 - Junior cut - CONGRATULATIONS EC!

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy skulling
1:00 rest
3 sets of:
2 x 75 @ :15 rest - 50 offside freestyle drill, 25 breast kick on back
2 x 75 @ 1:20 - 50 swim long, relaxed freestyle, 25 choice drill NO FREESTYLE
400 pull freestyle br 3/7 by 50's - one set can be 8 x 50's pull @ :45 if you'd like
1:00 rest between sets.
Work on turns; finish with...
12 x 2-turn 50's @ 1:05
2 starts before you go. Congratulations on a great meet last night! Make sure you eat well today - early p.m. workout will be difficult if you don't eat enough & drink a lot of water. Have a great day!

Thursday, October 2, 2008

DISTANCE - written for scm

600 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
6 x 100 @ :15 rest - 50 breast kick on back, 50 drill back/breast by 25's
4* sets of:
3 x 50 swim/kick freestyle by 25's @ :55
3 x 50 swim free/IM order by 25's @ :55 (free/fly on #1, then free/back, etc...)
1st 2 sets @ :55; 3rd set all 50's @ :50; 4th set, all 50's @ :45
After 4th set, get right into...
1 x 1200 pull free as follows:
300 br 3/5/7 by 50's, 300 w/snorkel - 1st 600 with buoys only; 2nd 600 is with paddles & buoys
1:00 rest
With board & snorkel on kicking:
8 x 50 kick @ 1:05
400 swim negative split free br 3 - get time
1:00 rest
8 x 50 kick @ 1:00
400 swim negative split free br 3 - faster than #1
1:00 rest
8 x 50 kick @ :55
400 swim negative split free br 3 - fastest of the day
1:00 rest
8 x 50 swim free/backstroke by 25's @ :50
200 easy loosen = 7200 scm. Do a stellar job on your HW tonight and get excited for the meet next weekend. Remember, Saturday Morning here at 10:30 a.m. Have a great day!

Wednesday, October 1, 2008

SPRINTERS - written for scy
P.M. workout

400 swim easy freeestyle with great turns
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy skulling
1:00 rest
With fins, 3 sets of:
4 x 25 choice fly drill @ :35
4 x 75 @ 1:30 - 25 fly drill, :10 seconds rest, 25 swim FAST fly, 25 LUNGBUSTER
No rest between sets.
After 3rd set, take off fins and continue right into:
Ten minutes on relay starts - work on both medley & freestyle relay starts; these are important for every meet!
4 sets of:
3 x 100 @ 1:30 - 50 swim, 50 kick
1 x 50 kick @ :40
1 x 100 swim/kick by 50's FAST for time - get time
:10 rest after the FAST 100 swim/kick, then get right into...
1 x 150 swim negative split freestyle
1:00 rest between sets.
In main race stroke, 8 sets of:
4 x 1/2 pool sprints @ :30
Get on the blocks...
1 x 50 from a dive - 25 LUNGBUSTER, 25 swim FAST @ 1:00
1 x 50 drill perfect @ 1:00
No rest between sets.
200 easy loosen = 6000 scy. Do an excellent job with your HW tonight and get excited for the meet tomorrow. Have a great day!

Wednesday, October 1, 2008

DISTANCE - written for scm

600 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick
200 easy choice skulling
1:00 rest
With fins, 4 sets of:
3 x 75 breaststroke pull w/dolphin kick @ 1:20 - descend 1-3
2 x 50 dolphin kick FAST @ :40
1 x 25 LUNGBUSTER @ :20
No rest between sets. Take fins off after last round.
4 sets of:
3 x 150 swim freestyle br 3/5/3 by 50's @ 2:00
1 x 300 swim IM - 75 of each stroke, descend 1-4
1:00 rest between sets. Get time & HR after each IM.
With fins, finish up with 6 sets of:
6 x 25 - 2 swim FAST fly @ :40, 1 LUNGBUSTER @ :20
1 x 50 swim/kick FAST fly @ 1:00
2 x 50 drill choice fly @ 1:00
200 easy loosen = 7400 scm. Do an excellent job with your HW tonight and remember, we have workout on both Saturday and Sunday this weekend. Have a great day!