Monday Morning, December 1, 2008
SPRINTERS - written for scy
21.9 is smoking fast - great job!
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
With fins, 3 sets of:
2 x 50 choice breaststroke drill @ 1:00
2 x 50 choice fly drill @ 1:00
6 x 25 swim build to FAST @ :35
odds are breaststroke; evens are butterfly
No rest between sets.
After 3rd set, continue right into:
2 x 150 swim backstroke @ 2:10
2 x 150 swim 50 back, 25 fly @ 2:20
2 x 150 swim backstroke @ 2:10
2 x 150 swim 50 back, 25 breaststroke @ 2:20
1:00 rest
4 sets of:
3 x 75 kick @ 1:10
3 x 25 kick FAST @ :35
No rest between sets.
2 starts and an easy warmdown before you go. Have a great day!
Sunday, November 30, 2008
Sunday, November 30, 2008
SPRINTERS - written for scy
If EA is able to be here, you can each have your own lane & we'll adjust the intervals if necessary.
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 125 as follows:
2- 50 fist free, 25 fly kick on side, 50 choice back drill, @ 2:00
2- 50 offside breathing free drill, 25 breast kick on back, 50 breast pull w/free kick @ 2:00
18 x 50 as follows:
2- kick negative split @ :50
2- swim back/breast by 25's @ :45
2- kick @ :40
1:00 rest after #18
3 sets of:
1 x 150 swim negative split free @ 2:00 - br 4 @ 75-125
1 x 150 swim free @ 1:50 - br 4 @ 75-125
1 x 150 swim negative split free @ 2:00 - br 4 @ 75-125
1 x 150 swim free @ 1:40 - br 4 @ 75-125
No rest between sets.
With fins, finish up with:
21 x 50 @ 1:00 in sets of 3:
1- drill PERFECT
2&3: swim, desc 1-2 to all out smoking FAST
No rest between sets.
200 easy loosen = 5950 scy. Do an excellent job with your HW tonight and get excited for the meet. Have a great day!
SPRINTERS - written for scy
If EA is able to be here, you can each have your own lane & we'll adjust the intervals if necessary.
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 125 as follows:
2- 50 fist free, 25 fly kick on side, 50 choice back drill, @ 2:00
2- 50 offside breathing free drill, 25 breast kick on back, 50 breast pull w/free kick @ 2:00
18 x 50 as follows:
2- kick negative split @ :50
2- swim back/breast by 25's @ :45
2- kick @ :40
1:00 rest after #18
3 sets of:
1 x 150 swim negative split free @ 2:00 - br 4 @ 75-125
1 x 150 swim free @ 1:50 - br 4 @ 75-125
1 x 150 swim negative split free @ 2:00 - br 4 @ 75-125
1 x 150 swim free @ 1:40 - br 4 @ 75-125
No rest between sets.
With fins, finish up with:
21 x 50 @ 1:00 in sets of 3:
1- drill PERFECT
2&3: swim, desc 1-2 to all out smoking FAST
No rest between sets.
200 easy loosen = 5950 scy. Do an excellent job with your HW tonight and get excited for the meet. Have a great day!
Saturday, November 29, 2008
Sunday, November 30, 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
4 x 50 fist free drill @ 1:00
4 x 75 swim/kick/swim free, by 25's @ 1:20
1 x 300 @ 5:00 pull free br 3/5/7 by 50's - buoy only
4 x 50 @ 1:00 - 25 fly pull w/free kick, 25 fly kick on side
4 x 75 @ 1:30 - 25 fly kick on side, 25 swim fly, 25 breast kick on back
1 x 600 pull free br 3/5/7/9 by 50's @ 10:00
6 x 50 @ 1:00 choice backstroke drill - keep head flat, roll hips
12 x 100 @ 1:30
odds- 50 swim free br 3, 25 swim NO FREE, 25 swim free br 5
evens - 50 swim free br 3, 25 kick choice on back, 25 swim free br 5
1:00 rest - finish up with:
1 x 1200 as follows:
400 swim IM - 4 x 100 IM's, desc 1-2 to what you can, #3 is drill, then #4 is FAST
400 pull free w/snorkel & buoy;
400 pull free br 3/5/7/9 by 50's w/paddles & buoy
200 easy loosen = 6000 scm. Do an excellent job with your HW today and get excited for the meet. Have a great day!
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
4 x 50 fist free drill @ 1:00
4 x 75 swim/kick/swim free, by 25's @ 1:20
1 x 300 @ 5:00 pull free br 3/5/7 by 50's - buoy only
4 x 50 @ 1:00 - 25 fly pull w/free kick, 25 fly kick on side
4 x 75 @ 1:30 - 25 fly kick on side, 25 swim fly, 25 breast kick on back
1 x 600 pull free br 3/5/7/9 by 50's @ 10:00
6 x 50 @ 1:00 choice backstroke drill - keep head flat, roll hips
12 x 100 @ 1:30
odds- 50 swim free br 3, 25 swim NO FREE, 25 swim free br 5
evens - 50 swim free br 3, 25 kick choice on back, 25 swim free br 5
1:00 rest - finish up with:
1 x 1200 as follows:
400 swim IM - 4 x 100 IM's, desc 1-2 to what you can, #3 is drill, then #4 is FAST
400 pull free w/snorkel & buoy;
400 pull free br 3/5/7/9 by 50's w/paddles & buoy
200 easy loosen = 6000 scm. Do an excellent job with your HW today and get excited for the meet. Have a great day!
Friday, November 28, 2008
Friday, November 28, 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
4 x 200 @ :15 rest, as follows:
odds- IM, drill/swim by 25's
evens- drill/swim by 50's
6 x 100 swim-
odds- negative split free @ 1:15, evens swim IM desc 1-3 to what you can
1:00 rest
6 x 600 as follows:
3 x 125 swim free (@50-100, br 4) - odd sets @ 1:35, even sets @ 1:25
9 x 25 - odd sets @ :25, even sets @ :35
2- swim build to FAST, 1 LUNGBUSTER;
2- kick, 1 LUNGBUSTER;
2- swim FAST, 1 LUNGBUSTER
No rest between sets, except 400 pull free br 4 w/choice equipment after 3rd set
1:00 rest after 6th set
With fins, finish up with:
12 x 50 swim backstroke descend 1-3's @ 1:00 to somehting smoking FAST
Loosen up before you get out. Eat well this weekend, drink lots of water and stretch each day. Sunday at noon - have a great day!
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
4 x 200 @ :15 rest, as follows:
odds- IM, drill/swim by 25's
evens- drill/swim by 50's
6 x 100 swim-
odds- negative split free @ 1:15, evens swim IM desc 1-3 to what you can
1:00 rest
6 x 600 as follows:
3 x 125 swim free (@50-100, br 4) - odd sets @ 1:35, even sets @ 1:25
9 x 25 - odd sets @ :25, even sets @ :35
2- swim build to FAST, 1 LUNGBUSTER;
2- kick, 1 LUNGBUSTER;
2- swim FAST, 1 LUNGBUSTER
No rest between sets, except 400 pull free br 4 w/choice equipment after 3rd set
1:00 rest after 6th set
With fins, finish up with:
12 x 50 swim backstroke descend 1-3's @ 1:00 to somehting smoking FAST
Loosen up before you get out. Eat well this weekend, drink lots of water and stretch each day. Sunday at noon - have a great day!
Friday, November 28, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/kick breast on back/drill/fly kick on side, by 25's
200 easy skulling
1:00 rest
16 x 100 in sets of 4:
1-4: 50 fist free br 3, 50 ra2 la2 freestyle @ 1:50
5-8: 50 breast pull w/free kick, 50 choice kick on back @ 1:50
9-12: 50 fly pull w/free kick, 50 swim negative split free br 3 @ 1:50
13-16 swim 50 fly, 50 breast - negative split each 50 @ 1:45
8 x 400 swim free
odds- @ 5:20
#2- @ 5:00
#4- @ 4:45
#6- @ 4:30
#8 - @ ???
1:00 rest
With fins, 8 sets of:
1 x 25 @ :40 - 1/2 FAST 1/2 easy;
1 x 25 @ :40 - build to all out FAST finish
1 x 25 @ :40 - all drill
1 x 50 swim FAST @ 1:00
No rest between sets.
200 easy loosen = 7200 scm. Great job with the aerobic work this week. Next week, we'll drop it down a bit and get to the fast stuff. Do an excellent job with your HW this weekend. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/kick breast on back/drill/fly kick on side, by 25's
200 easy skulling
1:00 rest
16 x 100 in sets of 4:
1-4: 50 fist free br 3, 50 ra2 la2 freestyle @ 1:50
5-8: 50 breast pull w/free kick, 50 choice kick on back @ 1:50
9-12: 50 fly pull w/free kick, 50 swim negative split free br 3 @ 1:50
13-16 swim 50 fly, 50 breast - negative split each 50 @ 1:45
8 x 400 swim free
odds- @ 5:20
#2- @ 5:00
#4- @ 4:45
#6- @ 4:30
#8 - @ ???
1:00 rest
With fins, 8 sets of:
1 x 25 @ :40 - 1/2 FAST 1/2 easy;
1 x 25 @ :40 - build to all out FAST finish
1 x 25 @ :40 - all drill
1 x 50 swim FAST @ 1:00
No rest between sets.
200 easy loosen = 7200 scm. Great job with the aerobic work this week. Next week, we'll drop it down a bit and get to the fast stuff. Do an excellent job with your HW this weekend. Have a great day!
Thursday, November 27, 2008
Friday Morning, November 28, 2008
SPRINTERS - written for scy
Great job yesterday!
400 swim freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
4 x 75 @ 1:20 - 50 choice backstroke drill, 25 breast kick on back
3 x 100 @ 1:45 - 50 swim backstroke/fist drill backstroke by 25's, 50 fist free
8 x 50 swim free/backstroke by 25's @ :50 - @ :45 in 2nd set; @ :40 in 3rd set
Concentrate on keeping your head back, rolling your hips & strong push at the end of the stroke.
1:00 rest after 3rd set, then...
With fins, finish up with 4 sets of:
1 x 25 swim @ :40 - 1/2 FAST 1/2 drill
1 x 25 swim @ :40 - build to all out FAST finish
1 x 25 drill PERFECT @ :40
1 x 50 swim FAST for time @ 1:00
No rest between sets.
200 easy loosen = 4700 scy. Eat well, drink lots of water and enjoy your day off from school today. This afternoon at 2:30 p.m. Have a great day!
SPRINTERS - written for scy
Great job yesterday!
400 swim freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
4 x 75 @ 1:20 - 50 choice backstroke drill, 25 breast kick on back
3 x 100 @ 1:45 - 50 swim backstroke/fist drill backstroke by 25's, 50 fist free
8 x 50 swim free/backstroke by 25's @ :50 - @ :45 in 2nd set; @ :40 in 3rd set
Concentrate on keeping your head back, rolling your hips & strong push at the end of the stroke.
1:00 rest after 3rd set, then...
With fins, finish up with 4 sets of:
1 x 25 swim @ :40 - 1/2 FAST 1/2 drill
1 x 25 swim @ :40 - build to all out FAST finish
1 x 25 drill PERFECT @ :40
1 x 50 swim FAST for time @ 1:00
No rest between sets.
200 easy loosen = 4700 scy. Eat well, drink lots of water and enjoy your day off from school today. This afternoon at 2:30 p.m. Have a great day!
Thursday, November 27, 2008
DISTANCE & SPRINTERS - written for scm
600/400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
6 x 100 @ 1:50 - odds are drill/kick by 25's, evens are drill/swim by 25's
6 x 50 swim free/NO FREE by 25's @ :55
From the "flags," 8 x 50 as follows:
Skull-kick @ flags for :05
1 x 30 drill to the far wall @ :50
1 x 20 swim FAST back to the "flags" @ :40
After #8, continue right into...
1 x 400 pull free w/choice equipment; EC - br 4; JD - br 3/5/7/9 by 50's
1:00 rest
4 sets of:
3 x 100 swim/kick by 50's @ 1:40
2 x 150 swim free @ 2:00
1 x 75 kick FAST for time - get time
1:00 rest between sets.
After 4th set, continue right into...
12 x 100 swim free - 2 negative split @ 1:25, 1 @ 1:15
1:00 rest
3 x 100 kick FAST for time @ 2:30 - can you be faster than the 4 x 75's add-up?
200 easy loosen = 7300/7100 scm. Enjoy the day with your families - we all have a lot to be thankful for!
DISTANCE & SPRINTERS - written for scm
600/400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
6 x 100 @ 1:50 - odds are drill/kick by 25's, evens are drill/swim by 25's
6 x 50 swim free/NO FREE by 25's @ :55
From the "flags," 8 x 50 as follows:
Skull-kick @ flags for :05
1 x 30 drill to the far wall @ :50
1 x 20 swim FAST back to the "flags" @ :40
After #8, continue right into...
1 x 400 pull free w/choice equipment; EC - br 4; JD - br 3/5/7/9 by 50's
1:00 rest
4 sets of:
3 x 100 swim/kick by 50's @ 1:40
2 x 150 swim free @ 2:00
1 x 75 kick FAST for time - get time
1:00 rest between sets.
After 4th set, continue right into...
12 x 100 swim free - 2 negative split @ 1:25, 1 @ 1:15
1:00 rest
3 x 100 kick FAST for time @ 2:30 - can you be faster than the 4 x 75's add-up?
200 easy loosen = 7300/7100 scm. Enjoy the day with your families - we all have a lot to be thankful for!
Wednesday, November 26, 2008
Wednesday, November 26, 2008
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/drill/fly kick on side/breast kick on back by 25's
200 easy choice skulling
1:00 rest
8 x 125 all @ :15 rest as follows:
odds- 50 fist free, 75 drill/drill/kick choice NO FREE (go at least 2 breaststroke)
evens - 50 swim free br 4, 75 swim/kick/swim, same stroke as you drilled above
After #8, continue right into:
6 x 100 swim freestyle @ 1:15 - good turns, strong 3rd 25
1:00 rest
3 sets of:
4 x 50 swim negative split free @ :50
4 x 50 swim free/breaststroke by 25's @ :50
2** x 75 swim free br 4 @ 1:00
** 75's swim free are @ :55 in the 2nd set, & @ :50 in the 3rd set - br 4 on all of them
1 x 400 pull free br 4 @ 5:30
With fins, 5 sets of:
2 x 50 drill @ 1:00
1 x 50 @ :50 - 25 LUNGBUSTER, 25 swim build to FAST finish
1 x 50 @ :40 - 25 swim FAST, 25 LUNGBUSTER
No rest between sets.
200 easy loosen = 6650 scy. Eat well tonight, drink lots of water & stretch, maybe get a little schoolwork done. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/drill/fly kick on side/breast kick on back by 25's
200 easy choice skulling
1:00 rest
8 x 125 all @ :15 rest as follows:
odds- 50 fist free, 75 drill/drill/kick choice NO FREE (go at least 2 breaststroke)
evens - 50 swim free br 4, 75 swim/kick/swim, same stroke as you drilled above
After #8, continue right into:
6 x 100 swim freestyle @ 1:15 - good turns, strong 3rd 25
1:00 rest
3 sets of:
4 x 50 swim negative split free @ :50
4 x 50 swim free/breaststroke by 25's @ :50
2** x 75 swim free br 4 @ 1:00
** 75's swim free are @ :55 in the 2nd set, & @ :50 in the 3rd set - br 4 on all of them
1 x 400 pull free br 4 @ 5:30
With fins, 5 sets of:
2 x 50 drill @ 1:00
1 x 50 @ :50 - 25 LUNGBUSTER, 25 swim build to FAST finish
1 x 50 @ :40 - 25 swim FAST, 25 LUNGBUSTER
No rest between sets.
200 easy loosen = 6650 scy. Eat well tonight, drink lots of water & stretch, maybe get a little schoolwork done. Have a great day!
Wednesday, November 26, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM drill - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
14 x 150 as follows:
1-3: 50 fist free br 3, 25 breast kick on back, 50 fist free br 3, 25 swim head out free, @ :10 rest
4-5: 50 offiside breathing freestyle, 25 fly kick on side, @ :10 rest
6-7: 50 swim negative split freestyle, 25 breast pull w/free kick, @ :10 rest
8-10: 50 fly pull w/free kick, 25 kick free on back, build to FAST, @ :10 rest
11-12: 50 backstroke - 1/2 ra 1/2 la drill, 25 choice fly drill, @ :10 rest
13-14: 50 swim negative split backstroke, 25 choice swim NO BACKSTROKE, @ :10 rest
3 x 300 pull free @ :10 rest as follows:
1- pull free br 3/5/7 by 50's w/paddles & buoy;
2- pull free w/snorkel & buoy;
3- pull free br 3/5/7 by 50's w/buoy only
1:00 rest
3 sets of:
7 x 50 swim free/NO FREE @ :50
3 x 250 swim free - 150 moderate-strong br 3, 100 solid - 90% br 5 @ 3:20
No rest between sets.
200 easy loosen after the 3rd set = 7500 scm. Do an excellent job with your HW tonight and drink lots of water, eat well today. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM drill - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
14 x 150 as follows:
1-3: 50 fist free br 3, 25 breast kick on back, 50 fist free br 3, 25 swim head out free, @ :10 rest
4-5: 50 offiside breathing freestyle, 25 fly kick on side, @ :10 rest
6-7: 50 swim negative split freestyle, 25 breast pull w/free kick, @ :10 rest
8-10: 50 fly pull w/free kick, 25 kick free on back, build to FAST, @ :10 rest
11-12: 50 backstroke - 1/2 ra 1/2 la drill, 25 choice fly drill, @ :10 rest
13-14: 50 swim negative split backstroke, 25 choice swim NO BACKSTROKE, @ :10 rest
3 x 300 pull free @ :10 rest as follows:
1- pull free br 3/5/7 by 50's w/paddles & buoy;
2- pull free w/snorkel & buoy;
3- pull free br 3/5/7 by 50's w/buoy only
1:00 rest
3 sets of:
7 x 50 swim free/NO FREE @ :50
3 x 250 swim free - 150 moderate-strong br 3, 100 solid - 90% br 5 @ 3:20
No rest between sets.
200 easy loosen after the 3rd set = 7500 scm. Do an excellent job with your HW tonight and drink lots of water, eat well today. Have a great day!
Tuesday, November 25, 2008
Wednesday Morning, November 26, 2008
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of - descend the 25's kick 1-2 throughout:
2 x 25 fly kick on side @ :35
2 x 50 @ 1:00 breast pull w/free kick
2 x 25 breast kick on back @ :35
2 x 50 @ 1:00 - 2 kicks 1 pull breaststroke
2 x 25 kick free on back @ :35
1 x 200 swim free br 4/breaststroke by 25's - build breaststroke to FAST finish
:30 rest between sets. After 3rd set, continue right into...
6 x 200 swim free @ 2:40 - odds are br 4, evens are negative split
1:00 rest
With fins, finish up with:
9 x 75 breaststroke pull w/dolphin kick desc 1-3's @ 1:30
75 easy loosen, then 2 starts = 4600 scy. Drink lots of water today & eat well. Enjoy your day off!
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of - descend the 25's kick 1-2 throughout:
2 x 25 fly kick on side @ :35
2 x 50 @ 1:00 breast pull w/free kick
2 x 25 breast kick on back @ :35
2 x 50 @ 1:00 - 2 kicks 1 pull breaststroke
2 x 25 kick free on back @ :35
1 x 200 swim free br 4/breaststroke by 25's - build breaststroke to FAST finish
:30 rest between sets. After 3rd set, continue right into...
6 x 200 swim free @ 2:40 - odds are br 4, evens are negative split
1:00 rest
With fins, finish up with:
9 x 75 breaststroke pull w/dolphin kick desc 1-3's @ 1:30
75 easy loosen, then 2 starts = 4600 scy. Drink lots of water today & eat well. Enjoy your day off!
Tuesday, November 25, 2008
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/swim/kick/kick by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ 1:20 - 50 choice drill NO FREE, 25 breast kick on back
6 x 50 @ 1:00 - swim free/fist free - count strokes on both, are they within 1 stroke of each other?
1 x 400 pull free br 4 @ 5:30
4 x 150 swim negative split free @ 1:50
1 x 400 pull free br 4 @ 5:30
4 x 150 swim negative split free @ 1:45
1 x 400 pull free br 4 @ 5:30
4 x 150 swim negative split free @ 1:40
1:00 rest
4 sets of:
3 x 50 kick @ :45
1 x 100 kick FAST for time @ 1:45
3 x 50 swim/kick by 25's @ :40
1 x 50 swim/kick by 25's FAST for time @ 1:00
No rest between sets.
200 easy loosen = 6600 scy. Eat well tonight, stretch & drink lots of water. Enjoy your time off from school. Have a great day!
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/swim/kick/kick by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ 1:20 - 50 choice drill NO FREE, 25 breast kick on back
6 x 50 @ 1:00 - swim free/fist free - count strokes on both, are they within 1 stroke of each other?
1 x 400 pull free br 4 @ 5:30
4 x 150 swim negative split free @ 1:50
1 x 400 pull free br 4 @ 5:30
4 x 150 swim negative split free @ 1:45
1 x 400 pull free br 4 @ 5:30
4 x 150 swim negative split free @ 1:40
1:00 rest
4 sets of:
3 x 50 kick @ :45
1 x 100 kick FAST for time @ 1:45
3 x 50 swim/kick by 25's @ :40
1 x 50 swim/kick by 25's FAST for time @ 1:00
No rest between sets.
200 easy loosen = 6600 scy. Eat well tonight, stretch & drink lots of water. Enjoy your time off from school. Have a great day!
Tuesday, November 25, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM drill - each 100 is drill/swim/kick/kick by 25's
200 easy choice skulling
1:00 rest
All @ :20 rest:
1 x 300 - 50 fist free, 25 breast pull w/free kick
1 x 200 - 50 ra2 la2 freestyle drill, 50 double arm breaststroke drill
1 x 100 kick ez/FAST by 25's
1 x 100 - 50 offside breathing drill, 50 fly kick on side
1 x 200 IM - each 50 is drill/swim by 25's
1 x 300 - 25 swim free, 25 swim NO FREE, 25 kick choice build to FAST
1 x 600 pull free br 3/5/7/9 by 50's, descend the 200's 1-3 - paddles if you'd like, but only on the first 200
1:00 rest
5 sets of:
3 x 150 swim free @ 2:00
3 x 50 kick @ 1:00
1 x 100 swim free @ 1:15
1 x 100 kick FAST for time
1:00 rest between sets.
After 5th set, finish up with...
1 x 300 kick ez/FAST by 25's
1 x 200 easy lossen = 7500 scm.
Do an excellent job with your HW tonight and get excited for the taper. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM drill - each 100 is drill/swim/kick/kick by 25's
200 easy choice skulling
1:00 rest
All @ :20 rest:
1 x 300 - 50 fist free, 25 breast pull w/free kick
1 x 200 - 50 ra2 la2 freestyle drill, 50 double arm breaststroke drill
1 x 100 kick ez/FAST by 25's
1 x 100 - 50 offside breathing drill, 50 fly kick on side
1 x 200 IM - each 50 is drill/swim by 25's
1 x 300 - 25 swim free, 25 swim NO FREE, 25 kick choice build to FAST
1 x 600 pull free br 3/5/7/9 by 50's, descend the 200's 1-3 - paddles if you'd like, but only on the first 200
1:00 rest
5 sets of:
3 x 150 swim free @ 2:00
3 x 50 kick @ 1:00
1 x 100 swim free @ 1:15
1 x 100 kick FAST for time
1:00 rest between sets.
After 5th set, finish up with...
1 x 300 kick ez/FAST by 25's
1 x 200 easy lossen = 7500 scm.
Do an excellent job with your HW tonight and get excited for the taper. Have a great day!
Monday, November 24, 2008
Monday, November 24, 2008
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick/swim/kick by 25's
200 easy choice skulling
1:00 rest
6 x 75 @ :10 rest - 50 offside breathing drill, 25 breast kick on back
6 x 75 @ :10 rest - 50 breast pull w/free kick, 25 fly kick on side
6 x 75 @ :10 rest - 50 backstroke drill - 25 left arm only, 25 right arm only - head flat, roll hips, keep whatever arm you're not using at your side for this drill; 25 kick FAST free on back.
1:00 rest
6 x 50 swim free/kick by 25's @ :50
2 x 250 swim free @ 3:00
6 x 50 swim free/NO FREE by 25's @ :45
2 x 250 swim free @ 3:00
6 x 50 swim negative split free @ :40
2 x 250 swim free @ 3:00
3 x 300 pull free @ 4:15 w/choice of equipment - br 4!
12 x 50 choice kick negative split @ :50 - you can change strokes after sets of 3
200 easy loosen = 6450 scy.
Do an excellent job with your HW tonight, eat well and drink lots of water. Have a great day!
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick/swim/kick by 25's
200 easy choice skulling
1:00 rest
6 x 75 @ :10 rest - 50 offside breathing drill, 25 breast kick on back
6 x 75 @ :10 rest - 50 breast pull w/free kick, 25 fly kick on side
6 x 75 @ :10 rest - 50 backstroke drill - 25 left arm only, 25 right arm only - head flat, roll hips, keep whatever arm you're not using at your side for this drill; 25 kick FAST free on back.
1:00 rest
6 x 50 swim free/kick by 25's @ :50
2 x 250 swim free @ 3:00
6 x 50 swim free/NO FREE by 25's @ :45
2 x 250 swim free @ 3:00
6 x 50 swim negative split free @ :40
2 x 250 swim free @ 3:00
3 x 300 pull free @ 4:15 w/choice of equipment - br 4!
12 x 50 choice kick negative split @ :50 - you can change strokes after sets of 3
200 easy loosen = 6450 scy.
Do an excellent job with your HW tonight, eat well and drink lots of water. Have a great day!
Monday, November 24, 2008
DISTANCE - written for scm
All aerobic this week; might seem a little boring, stay focused and do a good job.
600 swim freestyle
400 reverse IM - each 100 is drill/kick/swim/kick by 25's
200 easy choice skulling
1:00 rest
1 x 600 - 50 fist free, 50 offside breathing free, 50 kick ez/FAST by 25's
:20 rest
1 x 600 - odd 100's are IM drill, evens are swim IM, desc 1-3 to what you can
:20 rest
12 x 50 free swim, 2 @ :50, 1 @ :40
1 x 600 pull free br 3/5/7 by 50's, neg split each 300
:20 rest
12 x 50 swim free - 2 @ :45, 1 @ :35
2 x 400 swim free @ 5:20 - negative splt & descend 1-2
12 x 50 swim free - 2 @ :45, 1 @ :35
2 x 300 swim free @ 4:00 - negative split & descend 1-2
12 x 50 swim free - 2 @ :45, 1 @ :35
2 x 200 swim free @ 2:40 - negative split & descend 1-2
4 x 25 kick all out FAST w/board @ :45 - can you hold under :21?
200 easy loosen = 7500 scm. Do an excellent job on your HW tonight & get excited for the taper. Have a great day!
DISTANCE - written for scm
All aerobic this week; might seem a little boring, stay focused and do a good job.
600 swim freestyle
400 reverse IM - each 100 is drill/kick/swim/kick by 25's
200 easy choice skulling
1:00 rest
1 x 600 - 50 fist free, 50 offside breathing free, 50 kick ez/FAST by 25's
:20 rest
1 x 600 - odd 100's are IM drill, evens are swim IM, desc 1-3 to what you can
:20 rest
12 x 50 free swim, 2 @ :50, 1 @ :40
1 x 600 pull free br 3/5/7 by 50's, neg split each 300
:20 rest
12 x 50 swim free - 2 @ :45, 1 @ :35
2 x 400 swim free @ 5:20 - negative splt & descend 1-2
12 x 50 swim free - 2 @ :45, 1 @ :35
2 x 300 swim free @ 4:00 - negative split & descend 1-2
12 x 50 swim free - 2 @ :45, 1 @ :35
2 x 200 swim free @ 2:40 - negative split & descend 1-2
4 x 25 kick all out FAST w/board @ :45 - can you hold under :21?
200 easy loosen = 7500 scm. Do an excellent job on your HW tonight & get excited for the taper. Have a great day!
Sunday, November 23, 2008
Monday Morning, November 24, 2008
SPRINTERS - written for scy
23.6 & 51.1 - what a spectacular weekend, congratulations!!
400 swim relaxed freestyle
400 reverse IM -each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ 1:00 - swim free/fist free, by 25's, count strokes, can you be within 1 stroke on fist drill
4 x 50 @ 1:00 - 25 choice free drill, 25 choice drill NO FREE
6 x 100 @ 1:40 - 50 swim free/NO FREE by 25's, 50 kick ez/FAST by 25's
1:00 rest
4 sets of:
3 x 75 swim free/NO FREE/free by 25's @ 1:00
1 x 125 swim free @ 1:30
No rest between sets.
With fins, finish up with 4 sets of:
3 x 25 @ :35 #1&3 are swim FAST; #2 is drill
1 x 50 LUNGBUSTER/kick FAST by 25's @ :35
No rest between sets.
Warmdown a bit before you go. Congratulations again on a spectacular weekend! Have a great day!
SPRINTERS - written for scy
23.6 & 51.1 - what a spectacular weekend, congratulations!!
400 swim relaxed freestyle
400 reverse IM -each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ 1:00 - swim free/fist free, by 25's, count strokes, can you be within 1 stroke on fist drill
4 x 50 @ 1:00 - 25 choice free drill, 25 choice drill NO FREE
6 x 100 @ 1:40 - 50 swim free/NO FREE by 25's, 50 kick ez/FAST by 25's
1:00 rest
4 sets of:
3 x 75 swim free/NO FREE/free by 25's @ 1:00
1 x 125 swim free @ 1:30
No rest between sets.
With fins, finish up with 4 sets of:
3 x 25 @ :35 #1&3 are swim FAST; #2 is drill
1 x 50 LUNGBUSTER/kick FAST by 25's @ :35
No rest between sets.
Warmdown a bit before you go. Congratulations again on a spectacular weekend! Have a great day!
Sunday, November 23, 2008
DISTANCE - written for scm
600 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick fly on side - continuous kick here!
200 easy choice skulling
1:00 rest
8 x 50 @ :10 rest - 25 swim free - count strokes, 25 fist free br 3 - count strokes again - how close can you get the two numbers?
8 x 50 @ :10 rest - 25 1/2 ra 1/2 la backstroke, concnetrate on rolling hips; 25 breaststroke pull w/freestyle kick - narrow stroke, fast recovery to the front
8 x 75 swim @ :10 rest - free/breast/back by 25's
1:00 rest
6 x 600 swim as follows, all @ :20 rest-
1-3: 100 swim free br 3, 100 swim back/breast by 50's - 3 times through, desc the 200's 1-3
4-6: swim free descending the 2nd 300 1-3 to something strong
Easy 200 loosen after #6 = 6400 scm. Do an excellent job with your HW today and get excited for the taper - big aerobic all this week. Have a great day!
DISTANCE - written for scm
600 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick fly on side - continuous kick here!
200 easy choice skulling
1:00 rest
8 x 50 @ :10 rest - 25 swim free - count strokes, 25 fist free br 3 - count strokes again - how close can you get the two numbers?
8 x 50 @ :10 rest - 25 1/2 ra 1/2 la backstroke, concnetrate on rolling hips; 25 breaststroke pull w/freestyle kick - narrow stroke, fast recovery to the front
8 x 75 swim @ :10 rest - free/breast/back by 25's
1:00 rest
6 x 600 swim as follows, all @ :20 rest-
1-3: 100 swim free br 3, 100 swim back/breast by 50's - 3 times through, desc the 200's 1-3
4-6: swim free descending the 2nd 300 1-3 to something strong
Easy 200 loosen after #6 = 6400 scm. Do an excellent job with your HW today and get excited for the taper - big aerobic all this week. Have a great day!
Friday, November 21, 2008
Friday, November 21, 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
3 sets of:
1 x 100 drill choice/kick fly on side - continuous kick here!
:10 rest
4 x 25 swim dps in same stroke you drilled on the 100, @ :35
9 x 50 swim free as follows:
1st set - 2 @ :55, 1 @ :45;
2nd set - 2 @ :50, 1 @ :40;
3rd set - 2 @ :45, 1 @ :35;
No rest between sets.
1:00 rest after 3rd set - get HR
6 sets of:
4 x 75 swim free/fly/free by 25's @ 1:05
1 x 200 swim free br 3 @ 2:40 - br 5 on 3rd 50 w/BIG negative split
1 x 100 @ 2:00 swim IM all out smoking FAST! Get HR after each 100 IM
300 pull free br 3/5/7 after 3rd & 6th sets, @ 5:00
7350 scm. Do an excellent job on your HW tonight & get excited for the TAPER! Enjoy your day off tomorrow. 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
3 sets of:
1 x 100 drill choice/kick fly on side - continuous kick here!
:10 rest
4 x 25 swim dps in same stroke you drilled on the 100, @ :35
9 x 50 swim free as follows:
1st set - 2 @ :55, 1 @ :45;
2nd set - 2 @ :50, 1 @ :40;
3rd set - 2 @ :45, 1 @ :35;
No rest between sets.
1:00 rest after 3rd set - get HR
6 sets of:
4 x 75 swim free/fly/free by 25's @ 1:05
1 x 200 swim free br 3 @ 2:40 - br 5 on 3rd 50 w/BIG negative split
1 x 100 @ 2:00 swim IM all out smoking FAST! Get HR after each 100 IM
300 pull free br 3/5/7 after 3rd & 6th sets, @ 5:00
7350 scm. Do an excellent job on your HW tonight & get excited for the TAPER! Enjoy your day off tomorrow. Have a great day!
Thursday, November 20, 2008
Thursday, November 20, 2008
SPRINTERS - written for scy
Swim as you feel - but not a hard stroke!
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
1 x 300 - 50 fist free drill, 50 choice drill/swim by 25's
:20 rest
1 x 300 - 50 offside breathing drill, 50 choice drill/swim by 25's
:20 rest
6 x 75 swim free @ 1:10 - good turns & breakouts, roll hips
2 x 300 pull free @ :20 rest - choice of equipment
1:00 rest
8 x 50 drill/swim by 25's @ 1:00 - NO FREE
6 x starts w/GOOD breakouts
400 easy loosen, choice drill or pull = 3500 scy. Do an excellent job with your HW tonight, get excited for the meet, and enjoy finally getting to shave! Have a great day!
SPRINTERS - written for scy
Swim as you feel - but not a hard stroke!
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
1 x 300 - 50 fist free drill, 50 choice drill/swim by 25's
:20 rest
1 x 300 - 50 offside breathing drill, 50 choice drill/swim by 25's
:20 rest
6 x 75 swim free @ 1:10 - good turns & breakouts, roll hips
2 x 300 pull free @ :20 rest - choice of equipment
1:00 rest
8 x 50 drill/swim by 25's @ 1:00 - NO FREE
6 x starts w/GOOD breakouts
400 easy loosen, choice drill or pull = 3500 scy. Do an excellent job with your HW tonight, get excited for the meet, and enjoy finally getting to shave! Have a great day!
Thursday, November 20, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM drill - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
1 x 1200 as follows:
50 choice free drill - different drill each time, 50 swim neg split free br 3/5 by 25's, 50 fly kick on side - 8 times through
:30 rest
1 x 1200 as follows:
50 drill/swim fly by 25's, 50 drill/swim back by 25's, 50 drill/swim breast by 25's, then...
150 swim IM (2 x 75's IM, fly/back/breast by 25's) desc 1-2 to something strong
:30 rest
1 x 1200 as follows:
negative split both 600's - so 300 cruise (around 4:00), 300 strong (under 3:40?), 2x
1:00 rest
3 sets of:
4 x 50 kick w/snorkel & board @ :55
3 x 100 swim/kick by 50's @ 1:30
2 x 100 kick choice FAST @ 2:00
1 x 50 swim FAST breaststroke
1:00 rest between sets
200 easy loosen = 7250 scm. Do an excellent job on your HW today and drink lots of water. Big day tomorrow, be ready. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM drill - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
1 x 1200 as follows:
50 choice free drill - different drill each time, 50 swim neg split free br 3/5 by 25's, 50 fly kick on side - 8 times through
:30 rest
1 x 1200 as follows:
50 drill/swim fly by 25's, 50 drill/swim back by 25's, 50 drill/swim breast by 25's, then...
150 swim IM (2 x 75's IM, fly/back/breast by 25's) desc 1-2 to something strong
:30 rest
1 x 1200 as follows:
negative split both 600's - so 300 cruise (around 4:00), 300 strong (under 3:40?), 2x
1:00 rest
3 sets of:
4 x 50 kick w/snorkel & board @ :55
3 x 100 swim/kick by 50's @ 1:30
2 x 100 kick choice FAST @ 2:00
1 x 50 swim FAST breaststroke
1:00 rest between sets
200 easy loosen = 7250 scm. Do an excellent job on your HW today and drink lots of water. Big day tomorrow, be ready. Have a great day!
Wednesday, November 19, 2008
Wednesday, November 19, 2008
SPRINTERS - written for scy
Great job yesterday! Those 75's were smoking fast!
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/drill/swim/kick choice by 25's
200 easy choice skulling
1:00 rest
2 sets of:
1 x 200 @ :20 rest - drill/kick/different drill/swim by 50's
1 x 150 - 50 drill, 25 swim build to FAST - 2nd 75 should be a different stroke than the first 75
:15 rest
1 x 150 swim freestyle @ 2:10 - good turns, long stroke, roll hips evenly
No rest between sets.
After 2nd set, continue right into...
8 x 50 swim free @ :50 - count strokes on 1st 25, take one less on 2nd 25
1:00 rest
2 sets of:
8 x 25 @ :45 - odds are 1/2 FAST 1/2 easy kick - just a good breakout & kick FAST to the middle of the pool here; even 25's are drill choice or swim dps
1 x 300 pull free - choice of equipment
1:00 rest between sets.
4 x 25 from a dive - work on breaking out FAST & good finishes; take your time on these.
200 easy loosen = 3700 scy. Do an excellent job on your HW tonight, drink plenty of water and get excited for the meet. Not a hard stroke tomorrow. Have a great day!
SPRINTERS - written for scy
Great job yesterday! Those 75's were smoking fast!
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/drill/swim/kick choice by 25's
200 easy choice skulling
1:00 rest
2 sets of:
1 x 200 @ :20 rest - drill/kick/different drill/swim by 50's
1 x 150 - 50 drill, 25 swim build to FAST - 2nd 75 should be a different stroke than the first 75
:15 rest
1 x 150 swim freestyle @ 2:10 - good turns, long stroke, roll hips evenly
No rest between sets.
After 2nd set, continue right into...
8 x 50 swim free @ :50 - count strokes on 1st 25, take one less on 2nd 25
1:00 rest
2 sets of:
8 x 25 @ :45 - odds are 1/2 FAST 1/2 easy kick - just a good breakout & kick FAST to the middle of the pool here; even 25's are drill choice or swim dps
1 x 300 pull free - choice of equipment
1:00 rest between sets.
4 x 25 from a dive - work on breaking out FAST & good finishes; take your time on these.
200 easy loosen = 3700 scy. Do an excellent job on your HW tonight, drink plenty of water and get excited for the meet. Not a hard stroke tomorrow. Have a great day!
Wednesday, November 19, 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
14 x 100 as follows:
1-3: 50 offside breathing freestyle drill, 50 fly kick on side, @ :10 rest
4-5: 50 fist free br 3, 50 choice drill NO FREE @ :10 rest
6-7: swim free/NO FREE by 25's, build even 25's to a FAST finish
1:00 rest after #14; then get right into...
4 sets of:
3 x 100 swim free @ 1:20
2 x 50 swim FAST fly @ :50
6 x 50 swim free, 2 @ :45, 1 @ :35
6 x 25 @ :40 - 2 FAST fly, 1 LUNGBUSTER
1 x 150 fly - 50 swim neg split, 50 drill, 50 swim FAST
1:00 rest between sets.
300 pull free br 3/5/7 by 50's after 2nd & 4th sets - OR... 600 pull after 4th set = 7200 scm.
Warmdown before you get out & be out front by 12:30 p.m.! Do an excellent job on your HW tonight & get excited for the taper. 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
14 x 100 as follows:
1-3: 50 offside breathing freestyle drill, 50 fly kick on side, @ :10 rest
4-5: 50 fist free br 3, 50 choice drill NO FREE @ :10 rest
6-7: swim free/NO FREE by 25's, build even 25's to a FAST finish
1:00 rest after #14; then get right into...
4 sets of:
3 x 100 swim free @ 1:20
2 x 50 swim FAST fly @ :50
6 x 50 swim free, 2 @ :45, 1 @ :35
6 x 25 @ :40 - 2 FAST fly, 1 LUNGBUSTER
1 x 150 fly - 50 swim neg split, 50 drill, 50 swim FAST
1:00 rest between sets.
300 pull free br 3/5/7 by 50's after 2nd & 4th sets - OR... 600 pull after 4th set = 7200 scm.
Warmdown before you get out & be out front by 12:30 p.m.! Do an excellent job on your HW tonight & get excited for the taper. Have a great day!
Tuesday, November 18, 2008
Tuesday, November 18, 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
12 x 50 free as follows:
2- choice free drill @ 1:00
2- swim/kick by 25's @ :55 (@:50 for last 2)
2- swim free/NO FREE by 25's @ :50 (@ :45 for last 2)
4 x 75 @ :10 rest - 50 offside breathing free drill, 25 breast kick on back
6 x 100 swim free @ 1:20 - moderately negative split the evens (or #'s 3 & 6 if you'd prefer)
1:00 rest
With fins, 3 sets of:
3 x 75 swim free desc 1-3 to all out smoking FAST @ 1:40
50 easy choice drill @ 1:00
No rest between sets.
After 3rd set, take off fins and get right into...
1 x 400 pull free - any equipment you'd like
1:00 rest
4 x 25 from a dive
Warmdown a bit before you go, make sure you loosen up your legs. Don't get overwhelmed by your school work this week, do as much as you can each day, and you'll be fine. Drink plenty of water and get excited for the meet. 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
12 x 50 free as follows:
2- choice free drill @ 1:00
2- swim/kick by 25's @ :55 (@:50 for last 2)
2- swim free/NO FREE by 25's @ :50 (@ :45 for last 2)
4 x 75 @ :10 rest - 50 offside breathing free drill, 25 breast kick on back
6 x 100 swim free @ 1:20 - moderately negative split the evens (or #'s 3 & 6 if you'd prefer)
1:00 rest
With fins, 3 sets of:
3 x 75 swim free desc 1-3 to all out smoking FAST @ 1:40
50 easy choice drill @ 1:00
No rest between sets.
After 3rd set, take off fins and get right into...
1 x 400 pull free - any equipment you'd like
1:00 rest
4 x 25 from a dive
Warmdown a bit before you go, make sure you loosen up your legs. Don't get overwhelmed by your school work this week, do as much as you can each day, and you'll be fine. Drink plenty of water and get excited for the meet. Have a great day!
Tuesday, November 18, 2008
DISTANCE - written for scm
600 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
With fins, 4 sets of:
3 x 75 - freestyle kick with breaststroke pull @ :10 rest
6 x 25 @ :10 rest - odds are breaststroke pull w/dolphin kick; evens are LUNGBUSTER
No rest between sets.
After last set, take off fins and continue right into...
4 sets of:
2 x 200 swim negative split freestyle br 3 - except 3rd 50 is br 5, @ :10 rest
1 x 200 swim - 100 free, 50 breaststroke FAST, 50 backstroke w/aggressive tempo
4 x 50 swim breast/free by 25's @ :05 rest - build 25 breast to FAST
No rest between sets.
1:00 rest after 4th set, then get right into...
4 sets of:
3 x 50 kick FAST w/snorkel & board @ :55
3 x 50 swim/kick by 25's choice @ :45
1 x 100 kick FAST for time
1:00 rest between sets.
7500 scm. Warmdown before you get out. Do an excellent job on your HW today and stay focused for one more week before we start to rest. Have a great day!
DISTANCE - written for scm
600 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
With fins, 4 sets of:
3 x 75 - freestyle kick with breaststroke pull @ :10 rest
6 x 25 @ :10 rest - odds are breaststroke pull w/dolphin kick; evens are LUNGBUSTER
No rest between sets.
After last set, take off fins and continue right into...
4 sets of:
2 x 200 swim negative split freestyle br 3 - except 3rd 50 is br 5, @ :10 rest
1 x 200 swim - 100 free, 50 breaststroke FAST, 50 backstroke w/aggressive tempo
4 x 50 swim breast/free by 25's @ :05 rest - build 25 breast to FAST
No rest between sets.
1:00 rest after 4th set, then get right into...
4 sets of:
3 x 50 kick FAST w/snorkel & board @ :55
3 x 50 swim/kick by 25's choice @ :45
1 x 100 kick FAST for time
1:00 rest between sets.
7500 scm. Warmdown before you get out. Do an excellent job on your HW today and stay focused for one more week before we start to rest. Have a great day!
Monday, November 17, 2008
Monday, November 17, 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
2 sets of:
2 x 75 @ :10 rest - 50 fist free, 25 breast kick on back
3 x 50 @ :10 rest - 25 ra2 la2 free drill, 25 swim dps free, desc stroke count 1-3
3 x 50 swim/kick by 25's @ :50 - 2nd set: NO FREESTYLE
No rest between sets.
1:00 rest after 2nd set, then...
6 x 25 kick - odds are FAST, evens are moderate @ :40
4 x 50 swim negative split free @ :45
6 x 25 kick odds are moderate, evens are FAST @ :40
4 x 50 swim negative split free @ :40
6 x 25 kick FAST @ :40
6 x 75 swim free - 2 @ 1:10, 1 @ :55
1:00 rest
With fins, finish up with:
18 x 25 @ :40 as follows:
1&2: 1/2 FAST 1/2 drill (good, aggressive breakouts!);
3- swim build to FAST finish - concentrate on having GREAT finishes here!
200 easy pull = 3850 scy. You can go as much as a 300 pull if you'd like (to warmdown), but no more than that. Tomorrow will be the last bit of speedowork, and a few 25's from a dive. Do an excellent job on your HW tonight and get excited for the rest of the week. Have a great day!
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
2 sets of:
2 x 75 @ :10 rest - 50 fist free, 25 breast kick on back
3 x 50 @ :10 rest - 25 ra2 la2 free drill, 25 swim dps free, desc stroke count 1-3
3 x 50 swim/kick by 25's @ :50 - 2nd set: NO FREESTYLE
No rest between sets.
1:00 rest after 2nd set, then...
6 x 25 kick - odds are FAST, evens are moderate @ :40
4 x 50 swim negative split free @ :45
6 x 25 kick odds are moderate, evens are FAST @ :40
4 x 50 swim negative split free @ :40
6 x 25 kick FAST @ :40
6 x 75 swim free - 2 @ 1:10, 1 @ :55
1:00 rest
With fins, finish up with:
18 x 25 @ :40 as follows:
1&2: 1/2 FAST 1/2 drill (good, aggressive breakouts!);
3- swim build to FAST finish - concentrate on having GREAT finishes here!
200 easy pull = 3850 scy. You can go as much as a 300 pull if you'd like (to warmdown), but no more than that. Tomorrow will be the last bit of speedowork, and a few 25's from a dive. Do an excellent job on your HW tonight and get excited for the rest of the week. Have a great day!
Monday, November 17, 2008
WHAT A WEEKEND!!
Congratulations to both EC & JD, who swam best times at their biggest meets of the year so far.
EC - 24.0 & 51.7, will swim again next week (rested & shaved); extremely impressive, bettering her previous best time by .6 - before shaving!
JD - numerous best times at the Toyota Grand Prix, including 9:55, 55.3, 4:47 & 16:48, but by far the biggest swim of his weekend was the 200 Fly in Finals (his first Finals at a major meet). After qualifying 23rd in the morning, several scratches moved JD up into the Consolation Final, where he ripped off a 1:56.98 to finish 11th overall!
CONGRATULATIONS to both of you, keep up the good work!
EC
WHAT A WEEKEND!!
Congratulations to both EC & JD, who swam best times at their biggest meets of the year so far.
EC - 24.0 & 51.7, will swim again next week (rested & shaved); extremely impressive, bettering her previous best time by .6 - before shaving!
JD - numerous best times at the Toyota Grand Prix, including 9:55, 55.3, 4:47 & 16:48, but by far the biggest swim of his weekend was the 200 Fly in Finals (his first Finals at a major meet). After qualifying 23rd in the morning, several scratches moved JD up into the Consolation Final, where he ripped off a 1:56.98 to finish 11th overall!
CONGRATULATIONS to both of you, keep up the good work!
EC
Friday, November 14, 2008
Friday, November 14, 2008
SPRINTERS - written for scy
Great swims yesterday! Nice and relaxed today, good distance per stroke.
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 choice freestyle drill, 25 breast kick on back
1 x 200 drill/kick/drill/swim by 50's @ :10 rest
6 x 25 @ :40 - odds are easy breaststroke kick on back, evens are swim dps - descend your stroke count 1-3
4 x 75 @ :10 rest - 50 offside breathing freestyle drill
1 x 200 drill/kick/drill/swim by 50's NO FREE @ :10 rest
12 x 50 @ :55 (if :55 is too much rest, go @ :50, but please swim relaxed) as follows:
2- swim freestyle w/great turns, 1 swim free/NO FREE by 25's, 1 swim/kick choice - kick is easy
1:00 rest
6 x 300 @ :20 rest as follows:
odds- pull - no paddles on #2
evens - swim 75 free, 75 choice NO FREE
1:00 rest
With fins, finish up with:
20 x 25 @ :45
odds are drill; evens are build to FAST finish - make them better than yesterday!
Warmdown a bit before you get out. Drink lots of water tonight & get excited for your races tomorrow. Have a great day!
SPRINTERS - written for scy
Great swims yesterday! Nice and relaxed today, good distance per stroke.
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 choice freestyle drill, 25 breast kick on back
1 x 200 drill/kick/drill/swim by 50's @ :10 rest
6 x 25 @ :40 - odds are easy breaststroke kick on back, evens are swim dps - descend your stroke count 1-3
4 x 75 @ :10 rest - 50 offside breathing freestyle drill
1 x 200 drill/kick/drill/swim by 50's NO FREE @ :10 rest
12 x 50 @ :55 (if :55 is too much rest, go @ :50, but please swim relaxed) as follows:
2- swim freestyle w/great turns, 1 swim free/NO FREE by 25's, 1 swim/kick choice - kick is easy
1:00 rest
6 x 300 @ :20 rest as follows:
odds- pull - no paddles on #2
evens - swim 75 free, 75 choice NO FREE
1:00 rest
With fins, finish up with:
20 x 25 @ :45
odds are drill; evens are build to FAST finish - make them better than yesterday!
Warmdown a bit before you get out. Drink lots of water tonight & get excited for your races tomorrow. Have a great day!
Thursday, November 13, 2008
Thursday, November 13, 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 @ :10 rest - 50 fist free, 25 breast kick on bacl
4 x 75 @ :10 rest - 50 offside breathing drill, 25 fly kick on side
4x 75 @ :10 rest - 50 choice drill NO FREE, 25 swim dps in same stroke, descend stroke count 1-4
8 x 50 swim choice @ :55
4 x 300 @ :20 rest as follows:
odds - pull free br 3/5/7 by 50's - one of them can be with paddles
evens - swim 50 free br 3, 25 swim NO FREE
With fins:
20 x 25 @ :45 in sets of 4 - you know the drill
Warmdown an easy 100 = 4300 scm. Do an excellent job on your HW today and get excited for the meet. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :10 rest - 50 fist free, 25 breast kick on bacl
4 x 75 @ :10 rest - 50 offside breathing drill, 25 fly kick on side
4x 75 @ :10 rest - 50 choice drill NO FREE, 25 swim dps in same stroke, descend stroke count 1-4
8 x 50 swim choice @ :55
4 x 300 @ :20 rest as follows:
odds - pull free br 3/5/7 by 50's - one of them can be with paddles
evens - swim 50 free br 3, 25 swim NO FREE
With fins:
20 x 25 @ :45 in sets of 4 - you know the drill
Warmdown an easy 100 = 4300 scm. Do an excellent job on your HW today and get excited for the meet. Have a great day!
Wednesday, November 12, 2008
Wednesday, November 12, 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
3 x 100 @ 1:40 - 50 catch-up free drill, 50 choice kick negative split
4 x 50 swim/kick free @ :45
3 x 100 @ 1:40 - 50 choice drill NO FREE, 50 choice kick bigger negative split
5 x 50 swim/kick free @ :40
3 x 100 @ 1:40 - 50 swim NO FREE, 50 kick ez/FAST by 25's
6 x 50 swim/kick free @ :35 - you'll have to hustle here
:30 rest - get HR
8 x 50 kick @ :50 - odds are negative split, evens are FAST
1:00 rest
8 x 200 as follows:
odds - @ 2:30, 3rd 50 is kick;
evens - swim negative split @ 2:20
400 pull free - w/paddles & buoys
1:00 rest
With fins, finish up with 8 sets of:
1 x 50 drill @ 1:00
1 x 25 swim FAST @ :30
1 x 25 LUNGBUSTER @ :30
No rest between sets.
Warmdown before you get out. Tomorrow the meet, Friday an easy 5000, then Saturday the meet; Sunday is off, and all next week is easy with some speed work (50's @ :45, 1/2 pool sprints, starts, etc...). Have a great day!
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
3 x 100 @ 1:40 - 50 catch-up free drill, 50 choice kick negative split
4 x 50 swim/kick free @ :45
3 x 100 @ 1:40 - 50 choice drill NO FREE, 50 choice kick bigger negative split
5 x 50 swim/kick free @ :40
3 x 100 @ 1:40 - 50 swim NO FREE, 50 kick ez/FAST by 25's
6 x 50 swim/kick free @ :35 - you'll have to hustle here
:30 rest - get HR
8 x 50 kick @ :50 - odds are negative split, evens are FAST
1:00 rest
8 x 200 as follows:
odds - @ 2:30, 3rd 50 is kick;
evens - swim negative split @ 2:20
400 pull free - w/paddles & buoys
1:00 rest
With fins, finish up with 8 sets of:
1 x 50 drill @ 1:00
1 x 25 swim FAST @ :30
1 x 25 LUNGBUSTER @ :30
No rest between sets.
Warmdown before you get out. Tomorrow the meet, Friday an easy 5000, then Saturday the meet; Sunday is off, and all next week is easy with some speed work (50's @ :45, 1/2 pool sprints, starts, etc...). Have a great day!
Wednesday, November 12, 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
2 x 300 @ :20 rest - 75 drill/kick/drill free, 50 drill fly, 25 swim fly
2 x 300 @ :20 rest - 75 swim free br 3/5/3 by 25's, 25 swim fly build to FAST finish
12 x 50 @ :50
1- swim/kick free;
2- swim free/NO FREE by 25's;
3- swim/kick NO FREE
1:00 rest
6 sets of:
1 x 75 swim FAST fly
50 drill @ :30 rest
1 x 50 swim FAST fly
:10 rest
1 x 25 swim FAST fly
50 drill @ :30 rest
3 x 25 swim FAST fly @ :10 rest
50 drill
300 pull free br 3/5/3/7/3/5 by 50's
:30 rest between sets.
200 easy loosen after 6th set = 7250 scm. That's it for this week; tomorrow we'll go 4300 with some speedwork, then the meet this weekend - no workout on Monday. Do an excellent job with your HW tonight, eat well and drink plenty of water. Have a great day!
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
2 x 300 @ :20 rest - 75 drill/kick/drill free, 50 drill fly, 25 swim fly
2 x 300 @ :20 rest - 75 swim free br 3/5/3 by 25's, 25 swim fly build to FAST finish
12 x 50 @ :50
1- swim/kick free;
2- swim free/NO FREE by 25's;
3- swim/kick NO FREE
1:00 rest
6 sets of:
1 x 75 swim FAST fly
50 drill @ :30 rest
1 x 50 swim FAST fly
:10 rest
1 x 25 swim FAST fly
50 drill @ :30 rest
3 x 25 swim FAST fly @ :10 rest
50 drill
300 pull free br 3/5/3/7/3/5 by 50's
:30 rest between sets.
200 easy loosen after 6th set = 7250 scm. That's it for this week; tomorrow we'll go 4300 with some speedwork, then the meet this weekend - no workout on Monday. Do an excellent job with your HW tonight, eat well and drink plenty of water. Have a great day!
Tuesday, November 11, 2008
Wednesday Morning, November 12, 2008
SPRINTERS - written for scy
Good news - last morning for a while!
Bad news - I'm going to have to get in for a while this morning!
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/choice kick by 25's
200 easy choice skulling
1:00 rest
16 x 75 in sets of 4:
4- 50 offside freestyle breathing drill, 25 breast kick on back @ 1:20
4- 50 choice breaststroke drill, 25 fly kick on side @ 1:20
4- 50 1/2 ra back, 1/2 la back, 25 swim breaststroke @ 1:20
4- swim free/NO FREE/free by 25's @ 1:10
4 x 300 pull free - paddles on even 300's only, @ 4:15
With fins:
15 x 25's @ :40
1- 1/2 FAST 1/2 easy; 2- all drill; 3- build to all out FAST
Finish with starts before you go. This afternoon will be kicking, and some sort of speed set. Have a great day!
SPRINTERS - written for scy
Good news - last morning for a while!
Bad news - I'm going to have to get in for a while this morning!
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/choice kick by 25's
200 easy choice skulling
1:00 rest
16 x 75 in sets of 4:
4- 50 offside freestyle breathing drill, 25 breast kick on back @ 1:20
4- 50 choice breaststroke drill, 25 fly kick on side @ 1:20
4- 50 1/2 ra back, 1/2 la back, 25 swim breaststroke @ 1:20
4- swim free/NO FREE/free by 25's @ 1:10
4 x 300 pull free - paddles on even 300's only, @ 4:15
With fins:
15 x 25's @ :40
1- 1/2 FAST 1/2 easy; 2- all drill; 3- build to all out FAST
Finish with starts before you go. This afternoon will be kicking, and some sort of speed set. Have a great day!
Tuesday, November 11, 2008
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/drill/swim/kick choice by 25's
200 easy skulling
1:00 rest
2 x 75 - 50 fist free, 25 breast kick on back @ 1:10
1 x 150 - 25 choice drill freestyle, 50 swim/kick NO FREE @ 2:20
2 x 150 - swim free/NO FREE by 25's @ 2:10
4 x 75 swim free @ :55 - good turns & breakouts
1 x 300 pull free - concentrate on finishing stroke, rotating hips evenly
1:00 rest
BROKEN SWIMS
3 sets of:
1 x 75 swim FAST @ 1:20 - get time
3 x 25 swim FAST @ :40 - get times, add to 75
100 easy @ 1:00 rest
1 x 75 swim FAST @ 1:20 - get time
3 x 25 swim FAST @ :40 - get times, add to 75
100 easy @ 1:00 rest
1 x 75 swim FAST @ :20 rest - get time
1 x 25 swim FAST @ :15 rest - get time, add to 75
1 x 25 swim FAST @ :10 rest - add to 75 & 25
1 x 25 swim FAST - add to others
50 drill, then 200 easy choice
After 3rd set, warmdown as much as you can, really trying to loosen up your legs; 600 pull after the 3rd set will = 5500, just about what we talked about. If you can warmdown some more, include 50's drill/swim dist per stroke @ :10-15 rest. Do an excellent job with your HW & have a great day!
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/drill/swim/kick choice by 25's
200 easy skulling
1:00 rest
2 x 75 - 50 fist free, 25 breast kick on back @ 1:10
1 x 150 - 25 choice drill freestyle, 50 swim/kick NO FREE @ 2:20
2 x 150 - swim free/NO FREE by 25's @ 2:10
4 x 75 swim free @ :55 - good turns & breakouts
1 x 300 pull free - concentrate on finishing stroke, rotating hips evenly
1:00 rest
BROKEN SWIMS
3 sets of:
1 x 75 swim FAST @ 1:20 - get time
3 x 25 swim FAST @ :40 - get times, add to 75
100 easy @ 1:00 rest
1 x 75 swim FAST @ 1:20 - get time
3 x 25 swim FAST @ :40 - get times, add to 75
100 easy @ 1:00 rest
1 x 75 swim FAST @ :20 rest - get time
1 x 25 swim FAST @ :15 rest - get time, add to 75
1 x 25 swim FAST @ :10 rest - add to 75 & 25
1 x 25 swim FAST - add to others
50 drill, then 200 easy choice
After 3rd set, warmdown as much as you can, really trying to loosen up your legs; 600 pull after the 3rd set will = 5500, just about what we talked about. If you can warmdown some more, include 50's drill/swim dist per stroke @ :10-15 rest. Do an excellent job with your HW & have a great day!
Tuesday, November 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
4 x 300 @ :10 rest, as follows:
odds- 50 fist free br 3, 25 fly kick on side, 75 drill/drill/kick NO FREE
evens- 75 swim free br 3, 75 swim back/breast/back - then, 75 swim free, 75 swim breast/back/breast
1 x 600 pull free br 3/5/7/9 by 50's - paddles if you'd like, but not for the entire 600, and use the snorkel with paddles
1:00 rest
4 sets of:
6 x 50 swim free br 3 - 2 neg split @ :45, 1 @ :35
4 x 125 swim free @ 1:40 - good turns & breakouts, strong kick on last 50
1 x 200 swim negative split free br 3 - except br 5 on 3rd 50, desc the 2nd 100 1-4 to something beefy
:30 rest between sets. - get HR at the end & OML
200 easy loosen = 7200 scm. Do an excellent job with your HW tonight & get excited for the meet. 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 300 @ :10 rest, as follows:
odds- 50 fist free br 3, 25 fly kick on side, 75 drill/drill/kick NO FREE
evens- 75 swim free br 3, 75 swim back/breast/back - then, 75 swim free, 75 swim breast/back/breast
1 x 600 pull free br 3/5/7/9 by 50's - paddles if you'd like, but not for the entire 600, and use the snorkel with paddles
1:00 rest
4 sets of:
6 x 50 swim free br 3 - 2 neg split @ :45, 1 @ :35
4 x 125 swim free @ 1:40 - good turns & breakouts, strong kick on last 50
1 x 200 swim negative split free br 3 - except br 5 on 3rd 50, desc the 2nd 100 1-4 to something beefy
:30 rest between sets. - get HR at the end & OML
200 easy loosen = 7200 scm. Do an excellent job with your HW tonight & get excited for the meet. Have a great day!
Monday, November 10, 2008
Monday, November 10, 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
4 x 75 @ 1:20 - 50 fist free, 25 breast kick on back
6 x 50 drill/swim NO FREE by 25's @ 1:00 - build 25 swim to FAST finish
4 x 50 swim negative split free @ :45
6 x 100 swim negative split free @ 1:10 - good turns & legs on the 2nd half
1:00 rest
2 sets of:
15 x 50 as follows:
3 x 50 swim FAST at 2nd half split of 100 goal time (26's) @ 1:15
2 x 50 drill perfect @ 1:00
Then, after #15...
3 x 50 swim FAST from a dive @ 1:30 (should be faster than 50's from a push!)
2 x 50 drill perfect @ 1:00
200 easy loosen between sets.
Finish up with...
3 sets of:
8 x 25 kick FAST @ :40
1 x 200 pull free - paddles on 2 sets only
:30 rest between sets.
Warmdown after you are fininshed. Eat well tonight & drink lots of water. Have a great day!
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
4 x 75 @ 1:20 - 50 fist free, 25 breast kick on back
6 x 50 drill/swim NO FREE by 25's @ 1:00 - build 25 swim to FAST finish
4 x 50 swim negative split free @ :45
6 x 100 swim negative split free @ 1:10 - good turns & legs on the 2nd half
1:00 rest
2 sets of:
15 x 50 as follows:
3 x 50 swim FAST at 2nd half split of 100 goal time (26's) @ 1:15
2 x 50 drill perfect @ 1:00
Then, after #15...
3 x 50 swim FAST from a dive @ 1:30 (should be faster than 50's from a push!)
2 x 50 drill perfect @ 1:00
200 easy loosen between sets.
Finish up with...
3 sets of:
8 x 25 kick FAST @ :40
1 x 200 pull free - paddles on 2 sets only
:30 rest between sets.
Warmdown after you are fininshed. Eat well tonight & drink lots of water. Have a great day!
Monday, November 10, 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
18 x 100 as follows, all @ :10 rest:
1-3: 50 drill fist free br 3, 50 breaststroke oull w/free kick
4-6: 50 drill choice fly, 50 kick fly on side
7-9: 50 swim negative split backstroke, 50 swim breast/fly by 25's
1:00 rest after #18
4 x 100 50 swim, 50 kick @ 1:30
3 x 100 swim swim/50 kick desc 1-3 @ 1:40
1 x 300 swim IM, desc the 4 x 75's (NO FREE) to something strong
:30 rest
3 x 100 swim/kick by 50's @ 1:30
3 x 100 swim/kick desc 1-3 to something juicy @ 1:50
1 x 300 swim IM desc the 100's 1-3 to juicy
:30 rest
4 x 100 swim/kick by 50's @ 1:30
3 x 100 swim/kick desc 1-3 @ 2:00 to all out smoking FAST
3 x 100 swim IM desc 1-3 @ 1:45 to all out FAST
12 x 50 kick ez/FAST by 25's @ :55
16 x 25 @ :40 - sprint FAST - NO BREATHING for :08, then easy drill to the end.
200 easy loosen = 7200 scm. Do an excellent job on your HW tonight and get excited for the meet. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill//drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
18 x 100 as follows, all @ :10 rest:
1-3: 50 drill fist free br 3, 50 breaststroke oull w/free kick
4-6: 50 drill choice fly, 50 kick fly on side
7-9: 50 swim negative split backstroke, 50 swim breast/fly by 25's
1:00 rest after #18
4 x 100 50 swim, 50 kick @ 1:30
3 x 100 swim swim/50 kick desc 1-3 @ 1:40
1 x 300 swim IM, desc the 4 x 75's (NO FREE) to something strong
:30 rest
3 x 100 swim/kick by 50's @ 1:30
3 x 100 swim/kick desc 1-3 to something juicy @ 1:50
1 x 300 swim IM desc the 100's 1-3 to juicy
:30 rest
4 x 100 swim/kick by 50's @ 1:30
3 x 100 swim/kick desc 1-3 @ 2:00 to all out smoking FAST
3 x 100 swim IM desc 1-3 @ 1:45 to all out FAST
12 x 50 kick ez/FAST by 25's @ :55
16 x 25 @ :40 - sprint FAST - NO BREATHING for :08, then easy drill to the end.
200 easy loosen = 7200 scm. Do an excellent job on your HW tonight and get excited for the meet. Have a great day!
Sunday, November 9, 2008
Monday Morning, November 10, 2008
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 50 choice freestyle drill @ 1:00
1 x 100 @ 1:40 - 50 swim dps freestyle, 50 drill NO FREE
1 x 150 @ 2:20 - 50 swim negative split freestyle, 50 swim negative split NO FREE, 50 choice kick
1 x 100 @ 1:40 - 50 swim, 50 kick NO FREE
1 x 50 @ 1:00 - 25 swim build to FAST turn, 25 drill in same stroke
200 pull free after 1st set, 400 pull - no paddles after 2nd set, 600 pull after 3rd set.
:30 rest between sets.
With fins, finish with:
21 x 25 @ :40 - 1 drill @ :40; 2- swim FAST @ :40; 3- LUNGBUSTER @ :20
75 easy and 3 starts before you go. Eat well today & get excited for a good week. Have a great day!
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 50 choice freestyle drill @ 1:00
1 x 100 @ 1:40 - 50 swim dps freestyle, 50 drill NO FREE
1 x 150 @ 2:20 - 50 swim negative split freestyle, 50 swim negative split NO FREE, 50 choice kick
1 x 100 @ 1:40 - 50 swim, 50 kick NO FREE
1 x 50 @ 1:00 - 25 swim build to FAST turn, 25 drill in same stroke
200 pull free after 1st set, 400 pull - no paddles after 2nd set, 600 pull after 3rd set.
:30 rest between sets.
With fins, finish with:
21 x 25 @ :40 - 1 drill @ :40; 2- swim FAST @ :40; 3- LUNGBUSTER @ :20
75 easy and 3 starts before you go. Eat well today & get excited for a good week. Have a great day!
Saturday, November 8, 2008
Sunday, November 9, 2008
DISTANCE - written for scm
Great job on Friday - that workout is going to go a long way in helping your 200 Fly!
600 swim freestyle
400 reverse IM - each 100 is drill/kick choice by 25's
200 easy choice skulling
1:00 rest
2 sets of:
5 x 50 choice free drill @ :10 rest
4 x 75 @ :10 rest - 25 ra2 la2 freestyle drill, 50 drill/swim NO FREE
3 x 100 @ :10 rest - 50 swim negative split free br 3/5 by 25's, 50 swim/kick by 25's NO FREE
No rest between sets.
4 x 800 as follows, all @ :20 rest:
1- 400 pull w/buoy only br 3/5/7/9 by 50's, 400 swim IM - 4 x 100 IM's, desc 1-4 to strong
2- 400 pull w/paddles & buoy, br 3/5/7/9 by 50's, 400 swim backstroke/breaststroke by 50's, desc the 100's 1-4 to strong
3- 400 pull free w/snorkel & buoy, 400 swim negative split free br 3/5 by 200's
4- 400 drill/choice kick by 50's, 400 swim freestyle desc the 100's 1-4 to strong
200 easy loosen = 6300 scm. Do an excellent job on your HW this week, try to get ahead early in the week since we'll be at the meet on Friday. Have a great day!
DISTANCE - written for scm
Great job on Friday - that workout is going to go a long way in helping your 200 Fly!
600 swim freestyle
400 reverse IM - each 100 is drill/kick choice by 25's
200 easy choice skulling
1:00 rest
2 sets of:
5 x 50 choice free drill @ :10 rest
4 x 75 @ :10 rest - 25 ra2 la2 freestyle drill, 50 drill/swim NO FREE
3 x 100 @ :10 rest - 50 swim negative split free br 3/5 by 25's, 50 swim/kick by 25's NO FREE
No rest between sets.
4 x 800 as follows, all @ :20 rest:
1- 400 pull w/buoy only br 3/5/7/9 by 50's, 400 swim IM - 4 x 100 IM's, desc 1-4 to strong
2- 400 pull w/paddles & buoy, br 3/5/7/9 by 50's, 400 swim backstroke/breaststroke by 50's, desc the 100's 1-4 to strong
3- 400 pull free w/snorkel & buoy, 400 swim negative split free br 3/5 by 200's
4- 400 drill/choice kick by 50's, 400 swim freestyle desc the 100's 1-4 to strong
200 easy loosen = 6300 scm. Do an excellent job on your HW this week, try to get ahead early in the week since we'll be at the meet on Friday. Have a great day!
Friday, November 7, 2008
Saturday Morning, November 8, 2008
SPRINTERS - written for scy
400 swim relaxed freestyle with great turns
400 reverse IM - 4 x 100 reverse IM's, all drill
200 easy choice skulling
1:00 rest
6 x 75 @ 1:15 - 50 fist free, 25 choice drill NO FREE
8 x 50 swim free/choice drill breaststroke @ 1:00
6 x 100 @ 1:40 - 50 swim backstroke/50 breaststroke pull w/free kick
7 x 50 swim breaststroke/free by 25's @ :45 - build the breaststroke to FAST, then strong free
8 sets of:
3 x 50 kick strong - make the interval, @ :45 - you can mix up the kick here
1 x 100 FAST - 50 swim, 50 kick - change strokes if you'd like after 4th set (I've never had a girl go 1:05 for a 100 sw/k; 1:06.1 is the fastest I've seen)
:10 rest
1 x 150 swim negative split freestyle @ 2:00 - good legs on 2nd 75
No rest between sets, except 1:00 rest after 4th & 8th set.
After 8th set, finish up with...
2 sets of:
12 x 25 swim FAST for :08 NO BREATHING, then easy drill into the wall
200 easy pull free - only one set with paddles
1:00 rest between sets.
Eat well, stretch, drink lots of water this weekend. Great job with the workouts this week. Have a great day!
SPRINTERS - written for scy
400 swim relaxed freestyle with great turns
400 reverse IM - 4 x 100 reverse IM's, all drill
200 easy choice skulling
1:00 rest
6 x 75 @ 1:15 - 50 fist free, 25 choice drill NO FREE
8 x 50 swim free/choice drill breaststroke @ 1:00
6 x 100 @ 1:40 - 50 swim backstroke/50 breaststroke pull w/free kick
7 x 50 swim breaststroke/free by 25's @ :45 - build the breaststroke to FAST, then strong free
8 sets of:
3 x 50 kick strong - make the interval, @ :45 - you can mix up the kick here
1 x 100 FAST - 50 swim, 50 kick - change strokes if you'd like after 4th set (I've never had a girl go 1:05 for a 100 sw/k; 1:06.1 is the fastest I've seen)
:10 rest
1 x 150 swim negative split freestyle @ 2:00 - good legs on 2nd 75
No rest between sets, except 1:00 rest after 4th & 8th set.
After 8th set, finish up with...
2 sets of:
12 x 25 swim FAST for :08 NO BREATHING, then easy drill into the wall
200 easy pull free - only one set with paddles
1:00 rest between sets.
Eat well, stretch, drink lots of water this weekend. Great job with the workouts this week. Have a great day!
Friday, November 7, 2008
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/choice by 25's
200 easy choice skulling
1:00 rest
1 x 200 - choice drill free/NO FREE by 50's
:10 rest
6 x 25 @ :40 - 2 drill choice, 1 kick breast on back
1 x 200 - 50 breast drill, 50 swim free/breast by 25's
:10 rest
6 x 25 @ :30 - 1 swim build to FAST, 1 drill - same stroke for all 6
1 x 200 swim negative split free @ 2:40
6 x 25 @ :20 - 2 swim strong, 1 LUNGBUSTER
1:00 rest
3 sets of:
4 x 125 swim free @ 1:40 (@ 1:35 in 2nd set; @ 1:30 in 3rd set)
1 x 400 pull free - paddles for 2 sets, no paddles for one set - long, smooth stroke, roll hips evenly
:30 rest between sets.
With fins, 6 sets of:
1 x 50 @ :50 - 25 swim build to FAST turn, 25 drill
3 x 25 @ :40 - odds are swim FAST, #2 is drill
No rest between sets.
Finish up with...
1 x 1200 as follows:
100 swim backstroke, 100 kick easy choice - just loosen up your legs here, 200 choice - can be pull (but with no paddles), swim or drill.
50 easy loosen = 7000 scy. Eat well tonight and get as much sleep as possible this weekend. Tomorrow will be swim/kick 100's. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/choice by 25's
200 easy choice skulling
1:00 rest
1 x 200 - choice drill free/NO FREE by 50's
:10 rest
6 x 25 @ :40 - 2 drill choice, 1 kick breast on back
1 x 200 - 50 breast drill, 50 swim free/breast by 25's
:10 rest
6 x 25 @ :30 - 1 swim build to FAST, 1 drill - same stroke for all 6
1 x 200 swim negative split free @ 2:40
6 x 25 @ :20 - 2 swim strong, 1 LUNGBUSTER
1:00 rest
3 sets of:
4 x 125 swim free @ 1:40 (@ 1:35 in 2nd set; @ 1:30 in 3rd set)
1 x 400 pull free - paddles for 2 sets, no paddles for one set - long, smooth stroke, roll hips evenly
:30 rest between sets.
With fins, 6 sets of:
1 x 50 @ :50 - 25 swim build to FAST turn, 25 drill
3 x 25 @ :40 - odds are swim FAST, #2 is drill
No rest between sets.
Finish up with...
1 x 1200 as follows:
100 swim backstroke, 100 kick easy choice - just loosen up your legs here, 200 choice - can be pull (but with no paddles), swim or drill.
50 easy loosen = 7000 scy. Eat well tonight and get as much sleep as possible this weekend. Tomorrow will be swim/kick 100's. Have a great day!
Friday, November 7, 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 @ :10 rest - 50 fist free br 3, 25 choice drill NO FREE
4 x 75 @ :10 rest - 50 offside breathing drill, 25 choice fly drill
4 x 150 drill/swim by 25's IM order (50 fly, 50 back, 50 breast)
6 x 50 swim free - 2 neg split @ :45, 1 @ :35
1:00 rest
2 sets of:
6 x 100 @ 1:20 - 2 easy, 1 FAST swim
6 x 100 @ 1:30 - 2 easy, 1 FAST swim
6 x 100 @ 1:40 - 2 easy, 1 FAST swim
100 easy loosen/200 pull/100 drill
1:00 rest between sets.
Warmdown an easy 200 = 7300 scm. Do an excellent job with your HW this weekend and enjoy the snowy weather. 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 @ :10 rest - 50 fist free br 3, 25 choice drill NO FREE
4 x 75 @ :10 rest - 50 offside breathing drill, 25 choice fly drill
4 x 150 drill/swim by 25's IM order (50 fly, 50 back, 50 breast)
6 x 50 swim free - 2 neg split @ :45, 1 @ :35
1:00 rest
2 sets of:
6 x 100 @ 1:20 - 2 easy, 1 FAST swim
6 x 100 @ 1:30 - 2 easy, 1 FAST swim
6 x 100 @ 1:40 - 2 easy, 1 FAST swim
100 easy loosen/200 pull/100 drill
1:00 rest between sets.
Warmdown an easy 200 = 7300 scm. Do an excellent job with your HW this weekend and enjoy the snowy weather. Have a great day!
Friday, November 7, 2008
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/fly kick on side/drill/breast kick on back
200 easy choice skulling
1:00 rest
18 x 100 in 3 sets of 6:
1-2: 50 fist free, 50 choice drill NO FREE @ 1:45
3-4: 50 swim backstroke w/good breakouts & turn, 50 drill breast/fly by 25's @ 1:45
5-6: swim IM @ 1:30 desc 1-2 to what you can - not all out, just make sure #6 is faster than #5
Get HR after #18 & OML, then...
24 x 50 as follows (12 @ :50 & :40; 12 @ :45 & :35):
3 x 50 free/NO FREE @ :50
1 x 50 negative split free @ :40
2 x 50 free/NO FREE @ :50
2 x 50 negative split free @ :40
1 x 50 free/NO FREE @ :50
3 x 50 swim negative split free @ :40
3 x 50 swim free/NO FREE @ :45
1 x 50 swim free @ :35
2 x 50 swim free/NO FREE @ :45
2 x 50 swim free @ :35
1 x 50 swim free/NO FREE @ :45
3 x 50 swim free @ :35
1:00 rest - get HR
With fins, finish up with 6 sets of:
1 x 50 @ :50 - 25 swim build to FAST turn, 25 drill
3 x 25 @ :40 #1 & 3 are swim FAST, #2 is drill
No rest between sets.
Warmdown before you go. Enjoy your day off & be careful getting around in the snow. Have a great day!
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/fly kick on side/drill/breast kick on back
200 easy choice skulling
1:00 rest
18 x 100 in 3 sets of 6:
1-2: 50 fist free, 50 choice drill NO FREE @ 1:45
3-4: 50 swim backstroke w/good breakouts & turn, 50 drill breast/fly by 25's @ 1:45
5-6: swim IM @ 1:30 desc 1-2 to what you can - not all out, just make sure #6 is faster than #5
Get HR after #18 & OML, then...
24 x 50 as follows (12 @ :50 & :40; 12 @ :45 & :35):
3 x 50 free/NO FREE @ :50
1 x 50 negative split free @ :40
2 x 50 free/NO FREE @ :50
2 x 50 negative split free @ :40
1 x 50 free/NO FREE @ :50
3 x 50 swim negative split free @ :40
3 x 50 swim free/NO FREE @ :45
1 x 50 swim free @ :35
2 x 50 swim free/NO FREE @ :45
2 x 50 swim free @ :35
1 x 50 swim free/NO FREE @ :45
3 x 50 swim free @ :35
1:00 rest - get HR
With fins, finish up with 6 sets of:
1 x 50 @ :50 - 25 swim build to FAST turn, 25 drill
3 x 25 @ :40 #1 & 3 are swim FAST, #2 is drill
No rest between sets.
Warmdown before you go. Enjoy your day off & be careful getting around in the snow. Have a great day!
Thursday, November 6, 2008
Thursday, November 6, 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
1 x 350 pull free - middle 50 is br 6
:10 rest
3 x 50 ra2 la2 freestyle drill @ 1:00
1 x 250 pull free - middle 50 is br 6
:10 rest
5 x 50 choice drill freestyle/swim dps by 25's @ 1:00 - descend stroke count on 2nd 25
1 x 150 pull free - middle 25 is br 6
7 x 50 @ :55 swim free/fist drill free by 25's - build the swim 25 to FAST
1:00 rest
2 sets of:
2 x 125 @ 1:50 swim free, except 2nd & 4th 25's are NO FREE
2 x 150 swim negative split free @ 1:50 (@ 1:40 in 2nd set)
2 x 125 swim @ 1:50 - odd 25's are IM order (fly, then back on #3, then breast on #5), even 25's are free
2 x 150 swim negative split freestyle @ 1:50 (@ 1:40 in 2nd set)
No rest between sets.
4 sets of:
2 x 50 swim/kick by 25's @ :40 (@ :50 in even sets)
1 x 75 kick FAST for time - get time
:30 rest
2 x 50 swim/kick by 25's @ :40 (@ :50 in even sets)
1 x 50 kick FAST for time - get time, add to 75 time
:30 rest
2 x 50 swim/kick by 25's @ :40 (@ :50 in even sets)
1 x 25 kick FAST for time - get time, add to 75 & 50
1 x 50 easy @ 1:00 rest, then...
1 x 150 kick FAST for time - how close can you come to your add-up time?
1:00 rest between sets
Warmdown before you get out, really loosen up your legs. Try to stretch tonight if you can. Good job this quarter. Have a great day!
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
1 x 350 pull free - middle 50 is br 6
:10 rest
3 x 50 ra2 la2 freestyle drill @ 1:00
1 x 250 pull free - middle 50 is br 6
:10 rest
5 x 50 choice drill freestyle/swim dps by 25's @ 1:00 - descend stroke count on 2nd 25
1 x 150 pull free - middle 25 is br 6
7 x 50 @ :55 swim free/fist drill free by 25's - build the swim 25 to FAST
1:00 rest
2 sets of:
2 x 125 @ 1:50 swim free, except 2nd & 4th 25's are NO FREE
2 x 150 swim negative split free @ 1:50 (@ 1:40 in 2nd set)
2 x 125 swim @ 1:50 - odd 25's are IM order (fly, then back on #3, then breast on #5), even 25's are free
2 x 150 swim negative split freestyle @ 1:50 (@ 1:40 in 2nd set)
No rest between sets.
4 sets of:
2 x 50 swim/kick by 25's @ :40 (@ :50 in even sets)
1 x 75 kick FAST for time - get time
:30 rest
2 x 50 swim/kick by 25's @ :40 (@ :50 in even sets)
1 x 50 kick FAST for time - get time, add to 75 time
:30 rest
2 x 50 swim/kick by 25's @ :40 (@ :50 in even sets)
1 x 25 kick FAST for time - get time, add to 75 & 50
1 x 50 easy @ 1:00 rest, then...
1 x 150 kick FAST for time - how close can you come to your add-up time?
1:00 rest between sets
Warmdown before you get out, really loosen up your legs. Try to stretch tonight if you can. Good job this quarter. Have a great day!
Wednesday, November 5, 2008
Thursday, November 6, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/choice by 25's
200 easy choice skulling
1:00 rest
Today, swim as you feel, keeping your stroke long; tomorrow, back to work.
2 sets of:
4 x 50 offside breathing freestyle drill @ :10 rest
4 x 75 @ 1:20 - 25 breast kick on back, 50 drill/swim by 25's NO FREE
4 x 50 swim free/NO FREE by 25's @ :55 (@ :50 in 2nd set)
3 x 300 pull free br 3/5- 3/7- 3/9 by 50's @ :15 rest - no more than :15 rest between 300's; paddles only on #2, if you'd like. No pulling in 2nd set on these 300's.
:30 rest between sets. After 2nd set, get HR
With fins:
8 x 75 breaststroke pull w/free kick or dolphin kick @ 1:20
8 x 50 @ 1:00 - 25 choice backstroke drill, 25 swim backstroke w/steady tempo
8 x 25 @ :45 - odds are fly pull with free kick, evens are LUNGBUSTER!
1:00 rest
2 x 700 swim as follows, @ :20 rest:
#1- odd 100's are swim free br 3, even 100's are swim 50 back, 50 breast
#2- swim free br 3 - concentrate on finishing the last third of your stroke, roll hips evenly.
200 easy loosen = 7200 scy. Do an outstanding job on your HW tonight & get excited for the Grand Prix meet. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/choice by 25's
200 easy choice skulling
1:00 rest
Today, swim as you feel, keeping your stroke long; tomorrow, back to work.
2 sets of:
4 x 50 offside breathing freestyle drill @ :10 rest
4 x 75 @ 1:20 - 25 breast kick on back, 50 drill/swim by 25's NO FREE
4 x 50 swim free/NO FREE by 25's @ :55 (@ :50 in 2nd set)
3 x 300 pull free br 3/5- 3/7- 3/9 by 50's @ :15 rest - no more than :15 rest between 300's; paddles only on #2, if you'd like. No pulling in 2nd set on these 300's.
:30 rest between sets. After 2nd set, get HR
With fins:
8 x 75 breaststroke pull w/free kick or dolphin kick @ 1:20
8 x 50 @ 1:00 - 25 choice backstroke drill, 25 swim backstroke w/steady tempo
8 x 25 @ :45 - odds are fly pull with free kick, evens are LUNGBUSTER!
1:00 rest
2 x 700 swim as follows, @ :20 rest:
#1- odd 100's are swim free br 3, even 100's are swim 50 back, 50 breast
#2- swim free br 3 - concentrate on finishing the last third of your stroke, roll hips evenly.
200 easy loosen = 7200 scy. Do an outstanding job on your HW tonight & get excited for the Grand Prix meet. Have a great day!
Wednesday, November 5, 2008
SPRINTERS - written for scy
400 swim freestyle - long stroke, good breakouts
400 reverse IM - each 100 is drill/kick fly on side by 25's
200 easy choice skulling
1:00 rest
With fins:
4 x 50 breast pull w/free kick @ 1:00
4 x 75 - breast drill/kick choice/breast drill @ 1:20
12 x 25 as follows:
2- fly pull w/free kick @ :40, 1- LUNGBUSTER @ :20
1:00 rest - take fins off and continue right into...
3 sets of:
2 x 75 swim free/fly/free by 25's @ 1:10 (@ 1:05 in 2nd set, @ 1:00 in 3rd set)
2 x 75 swim backstroke - good aggressive breakouts @ 1:10 (@ 1:05 in 2nd set, @ 1:00 in 3rd set)
2 x 75 swim breaststroke/free/breaststroke @ 1:10 (@ 1:05 in 2nd set, @ 1:00 in 3rd set)
6 x 75 swim freestyle @ :55
No rest between sets.
1:00 rest after 3rd set - get HR immediately & OML
8 x 1/2 pool sprints @ :30
2 x 300 swim free @ 3:40
8 x 1/2 pool sprints @ :30
2 x 300 swim free @ 3:30
8 x 1/2 pool sprints @ :40
2 x 300 swim free @ 3:20
1:00 rest - get HR immediately & OML
Finish up with 400 easy pull = 7000 scy- concentrate on finishing last third of your stroke, rolling hips evenly. Eat well tonight & stretch if you can. Hope your test went well today. Have a great day!
SPRINTERS - written for scy
400 swim freestyle - long stroke, good breakouts
400 reverse IM - each 100 is drill/kick fly on side by 25's
200 easy choice skulling
1:00 rest
With fins:
4 x 50 breast pull w/free kick @ 1:00
4 x 75 - breast drill/kick choice/breast drill @ 1:20
12 x 25 as follows:
2- fly pull w/free kick @ :40, 1- LUNGBUSTER @ :20
1:00 rest - take fins off and continue right into...
3 sets of:
2 x 75 swim free/fly/free by 25's @ 1:10 (@ 1:05 in 2nd set, @ 1:00 in 3rd set)
2 x 75 swim backstroke - good aggressive breakouts @ 1:10 (@ 1:05 in 2nd set, @ 1:00 in 3rd set)
2 x 75 swim breaststroke/free/breaststroke @ 1:10 (@ 1:05 in 2nd set, @ 1:00 in 3rd set)
6 x 75 swim freestyle @ :55
No rest between sets.
1:00 rest after 3rd set - get HR immediately & OML
8 x 1/2 pool sprints @ :30
2 x 300 swim free @ 3:40
8 x 1/2 pool sprints @ :30
2 x 300 swim free @ 3:30
8 x 1/2 pool sprints @ :40
2 x 300 swim free @ 3:20
1:00 rest - get HR immediately & OML
Finish up with 400 easy pull = 7000 scy- concentrate on finishing last third of your stroke, rolling hips evenly. Eat well tonight & stretch if you can. Hope your test went well today. Have a great day!
Wednesday, November 5, 2008
DISTANCE - written for scm
600 swim relaxed freestyle
400 reverse IM - each 100 is drill/drill/swim/kick choice by 25's
200 easy choice skulling
1:00 rest
All @ :10 rest
4 x 50 fist free br 3
6 x 75 - 25 breast pull w/free kick, 50 drill/swim choice backstroke
5 x 50 - 25 breast pull w/free kick, 25 fly pull w/free kick
6 x 100 - 50 swim negative split freestyle br 3/5 by 25's, 50 swim breast/back - build each to a FAST finish
1:00 rest
1 x 1800 swim as follows:
1st 600:
300 swim free negative split br 3
200 swim IM - negative split each 50
100 kick choice ez/FAST by 25's
2nd 600:
200 swim negative split freestyle - br 5 on 3rd 50
200 swim IM - ez/FAST by 25's
200 kick choice/dolphin kick on back by 25's - FAST breakouts on the dolphin kick
3rd 600:
100 swim negative split free br 3/5 by 50's
200 kick moderate choice
300 swim IM - 4 x 75 IM's (fly/back/breast) odd 75's strong, evens all out FAST
1:00 rest
9 x 100 kick w/snorkel & board, desc 1-3's @ 2:20 descend to something smoking FAST!
9 x 100 swim/kick w/snorkel & board, desc 1-3's @ 1:40 to something juicy
9 x 100 swim free - 2 @ 1:20, 1 @ 1:10 - on 3rd 100 of each set of 3, br 3/5 by 50's
200 easy loosen = 7400 scm. Do an outstanding job with your HW tonight. Big day tomorrow, eat your Wheaties. Have a great day!
DISTANCE - written for scm
600 swim relaxed freestyle
400 reverse IM - each 100 is drill/drill/swim/kick choice by 25's
200 easy choice skulling
1:00 rest
All @ :10 rest
4 x 50 fist free br 3
6 x 75 - 25 breast pull w/free kick, 50 drill/swim choice backstroke
5 x 50 - 25 breast pull w/free kick, 25 fly pull w/free kick
6 x 100 - 50 swim negative split freestyle br 3/5 by 25's, 50 swim breast/back - build each to a FAST finish
1:00 rest
1 x 1800 swim as follows:
1st 600:
300 swim free negative split br 3
200 swim IM - negative split each 50
100 kick choice ez/FAST by 25's
2nd 600:
200 swim negative split freestyle - br 5 on 3rd 50
200 swim IM - ez/FAST by 25's
200 kick choice/dolphin kick on back by 25's - FAST breakouts on the dolphin kick
3rd 600:
100 swim negative split free br 3/5 by 50's
200 kick moderate choice
300 swim IM - 4 x 75 IM's (fly/back/breast) odd 75's strong, evens all out FAST
1:00 rest
9 x 100 kick w/snorkel & board, desc 1-3's @ 2:20 descend to something smoking FAST!
9 x 100 swim/kick w/snorkel & board, desc 1-3's @ 1:40 to something juicy
9 x 100 swim free - 2 @ 1:20, 1 @ 1:10 - on 3rd 100 of each set of 3, br 3/5 by 50's
200 easy loosen = 7400 scm. Do an outstanding job with your HW tonight. Big day tomorrow, eat your Wheaties. Have a great day!
Tuesday, November 4, 2008
Wednesday Morning, November 5, 2008
SPRINTERS - written for scy
Uh, my grandfather had SPAM for dinner last night.
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
3 x 10 minute swims, @ 1:00 rest - 1 pull, 1 swim, 1 kick
With fins, until it's time to go:
2 x 25 drill @ :40
1 x 50 swim - 25 build to FAST, 25 all out FAST, @ :10 rest
2 starts before you go. Do an excellent job in school today, eat well. Have a great day!
1 x 25 LUNGBUSTER @ :40
SPRINTERS - written for scy
Uh, my grandfather had SPAM for dinner last night.
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
3 x 10 minute swims, @ 1:00 rest - 1 pull, 1 swim, 1 kick
With fins, until it's time to go:
2 x 25 drill @ :40
1 x 50 swim - 25 build to FAST, 25 all out FAST, @ :10 rest
2 starts before you go. Do an excellent job in school today, eat well. Have a great day!
1 x 25 LUNGBUSTER @ :40
Tuesday, November 4, 2008
SPRINTERS - written for scy
400 swim freestyle - long stroke, good turns
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
3 sets of:
2 x 75 @ 1:15 - drill/swim/drill by 25's, mix it up by set
1 x 125 swim free - except 3rd 25 is swim NO FREE, same stroke you drilled on 75's, @ 1:50
1 x 125 swim free @ 1:40 - desc by round, so in the 3rd it's strong
No rest between sets.
1:00 rest after 3rd set.
6 x 50 swim/kick free by 25's @ :45
3 x 200 swim free @ 2:25
1 x 250 swim free @ 2:50
8 x 25 kick FAST @ :40
1:00 rest
6 x 50 swim/kick by 25's NO FREE @ :45
3 x 200 swim free @ 2:25
1 x 250 swim free @ 2:50
8 x 25 kick FAST @ :35
1:00 rest
6 x 50 swim/kick by 25's @ :40 - your choice of stroke
3 x 200 swim free @ 2:25
1 x 250 swim free @ 2:50
8 x 25 kick FAST @ :30
1:00 rest
Finish up with...
400 kick choice on back - every 3rd 25 is FAST
400 easy pull - long stroke, rotate hips evenly
Do an excellent job on your HW and keep trying to get extra rest this week. Have a great day!
SPRINTERS - written for scy
400 swim freestyle - long stroke, good turns
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
3 sets of:
2 x 75 @ 1:15 - drill/swim/drill by 25's, mix it up by set
1 x 125 swim free - except 3rd 25 is swim NO FREE, same stroke you drilled on 75's, @ 1:50
1 x 125 swim free @ 1:40 - desc by round, so in the 3rd it's strong
No rest between sets.
1:00 rest after 3rd set.
6 x 50 swim/kick free by 25's @ :45
3 x 200 swim free @ 2:25
1 x 250 swim free @ 2:50
8 x 25 kick FAST @ :40
1:00 rest
6 x 50 swim/kick by 25's NO FREE @ :45
3 x 200 swim free @ 2:25
1 x 250 swim free @ 2:50
8 x 25 kick FAST @ :35
1:00 rest
6 x 50 swim/kick by 25's @ :40 - your choice of stroke
3 x 200 swim free @ 2:25
1 x 250 swim free @ 2:50
8 x 25 kick FAST @ :30
1:00 rest
Finish up with...
400 kick choice on back - every 3rd 25 is FAST
400 easy pull - long stroke, rotate hips evenly
Do an excellent job on your HW and keep trying to get extra rest this week. Have a great day!
Tuesday, November 4, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
4 sets of:
2 x 75 drill/drill/kick breast on back by 25's @ 1:20 - drilling is choice, mix it up
1 x 125 swim free br 3, except last 75 is swim/kick/swim in the stroke you drilled above, @ 2:00 (@2:10 if necessary in sets 1&2)
1 x 125 swim free br 3, except br 5 on last 25 (br 5 on 4th 25 in 2nd set; @ 3rd 25 in 3rd set & @ 2nd 25 in 4th set) @ 1:50 in sets 1&2, @ 1:40 in sets 3&4
No rest between sets.
BIG SET - read through carefully...
3 sets of:
2x: 2 x 100 swim free @ 1:20 - br 5 @ 3rd 25
75 swim FAST, :10 rest, then
1 x 50 drill @ 1:00
3 x 25 swim FAST @ :40 - can you be faster than 75?
50 easy loosen @ 1:00 rest
then...
1x: 2 x 100 swim free @ 1:20 - br 5 on 3rd 25
75 swim FAST @ :15 rest
25 swim FAST @ :10 rest
25 swim FAST @ :05 rest
25 swim FAST - add times
150 easy loosen @ 1:00 rest between sets.
That's 7000 scm - make sure your legs are good & loose before you leave. Do an excellent job on your HW tonight and get excited for the meet next weekend. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
4 sets of:
2 x 75 drill/drill/kick breast on back by 25's @ 1:20 - drilling is choice, mix it up
1 x 125 swim free br 3, except last 75 is swim/kick/swim in the stroke you drilled above, @ 2:00 (@2:10 if necessary in sets 1&2)
1 x 125 swim free br 3, except br 5 on last 25 (br 5 on 4th 25 in 2nd set; @ 3rd 25 in 3rd set & @ 2nd 25 in 4th set) @ 1:50 in sets 1&2, @ 1:40 in sets 3&4
No rest between sets.
BIG SET - read through carefully...
3 sets of:
2x: 2 x 100 swim free @ 1:20 - br 5 @ 3rd 25
75 swim FAST, :10 rest, then
1 x 50 drill @ 1:00
3 x 25 swim FAST @ :40 - can you be faster than 75?
50 easy loosen @ 1:00 rest
then...
1x: 2 x 100 swim free @ 1:20 - br 5 on 3rd 25
75 swim FAST @ :15 rest
25 swim FAST @ :10 rest
25 swim FAST @ :05 rest
25 swim FAST - add times
150 easy loosen @ 1:00 rest between sets.
That's 7000 scm - make sure your legs are good & loose before you leave. Do an excellent job on your HW tonight and get excited for the meet next weekend. Have a great day!
Monday, November 3, 2008
Monday, November 3, 2008
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 200 @ :15 rest - 50 fist free, 50 choice drill NO FREE, 100 swim/kick choice by 25's
6 x 50 pull free @ :45
1:00 rest
6 x 100 swim negative split free @ 1:20
4 x 100 swim free/NO FREE by 50's @ 1:20
6 x 100 swim negative split free @ 1:15
4 x 100 swim/kick choice @ 1:20
6 x 100 swim free @ 1:10
4 x 100 swim IM @ 1:20
3 x 300 swim negative split free @ 3:40 - descend the 2nd 150 in each 300 (1-3) to what you can, so the 2nd 150 in the 3rd 300 should be at least strong
1:00 rest - get HR immediately & OML
With fins, finish up with...
24 x 25 in sets of 4 @ :40
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all drill; 4- all FAST
200 easy loosen = 6800scy. Do an excellent job with your HW tonight, eat well & get excited for the meet. Have a great day!
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 200 @ :15 rest - 50 fist free, 50 choice drill NO FREE, 100 swim/kick choice by 25's
6 x 50 pull free @ :45
1:00 rest
6 x 100 swim negative split free @ 1:20
4 x 100 swim free/NO FREE by 50's @ 1:20
6 x 100 swim negative split free @ 1:15
4 x 100 swim/kick choice @ 1:20
6 x 100 swim free @ 1:10
4 x 100 swim IM @ 1:20
3 x 300 swim negative split free @ 3:40 - descend the 2nd 150 in each 300 (1-3) to what you can, so the 2nd 150 in the 3rd 300 should be at least strong
1:00 rest - get HR immediately & OML
With fins, finish up with...
24 x 25 in sets of 4 @ :40
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all drill; 4- all FAST
200 easy loosen = 6800scy. Do an excellent job with your HW tonight, eat well & get excited for the meet. Have a great day!
Monday, November 3, 2008
DISTANCE - written for scm
600 swim freestyle - good turns & breakouts
400 reverse IM drill - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ 1:50 as follows:
2- drill/kick by 25's free;
2- swim free/NO FREE by 50's
6 x 75 swim free/NO FREE/free br 5 @ 1:10
1:00 rest
4 sets of:
2 x 150 swim free br 3 @ 2:00
1 x 75 swim free br 3/5/3 by 25's @ :55
1 x 50 swim free br 3 @ :55
1 x 200 swim negative split free br 3 - except 3rd 50 is br 5 -@ 2:30
:30 rest after 1st & 3rd set
Get HR immediately after 4th set, then OML
50 easy
Finish up with 4 sets of:
4 x 50 swim/kick by 25's @ :50 (@ :45 in 2nd set, @ :40 in 4th set!):
1 x 150 kick FAST for time
:30 rest
3 x 50 kick FAST @ 1:10
No rest between sets.
200 easy loosen = 7200 scm. Do an excellent job on your HW today and get excited for the Grand Prix meet - one week from Friday. Have a great day!
DISTANCE - written for scm
600 swim freestyle - good turns & breakouts
400 reverse IM drill - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ 1:50 as follows:
2- drill/kick by 25's free;
2- swim free/NO FREE by 50's
6 x 75 swim free/NO FREE/free br 5 @ 1:10
1:00 rest
4 sets of:
2 x 150 swim free br 3 @ 2:00
1 x 75 swim free br 3/5/3 by 25's @ :55
1 x 50 swim free br 3 @ :55
1 x 200 swim negative split free br 3 - except 3rd 50 is br 5 -@ 2:30
:30 rest after 1st & 3rd set
Get HR immediately after 4th set, then OML
50 easy
Finish up with 4 sets of:
4 x 50 swim/kick by 25's @ :50 (@ :45 in 2nd set, @ :40 in 4th set!):
1 x 150 kick FAST for time
:30 rest
3 x 50 kick FAST @ 1:10
No rest between sets.
200 easy loosen = 7200 scm. Do an excellent job on your HW today and get excited for the Grand Prix meet - one week from Friday. Have a great day!
Sunday, November 2, 2008
Monday Morning, November 3, 2008
SPRINTERS - written for scy
Congratulations on a great meet this weekend; considering how poorly the week ended for you, I think you should feel great about 52.5. Mentally, you showed real toughness getting ready to race on Saturday after being sick on Thursday and Friday. It pays to focus on yourself, and not worry about others. Big aerobic work this week.
400 swim relaxed freestyle
400 reverse IM - each 100 is swim/drill/kick/drill by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ 1:20 - 50 fist free, 25 breast kick on back
4 x 50 offside breathing freestyle @ :10 rest
4 x 100 @ 1:45 - swim/drill/swim/kick by 25's, NO FREE
1:00 rest
6 x 50 swim free @ :45
6 x 50 swim negative split free @ :40
2 x 300 pull free @ :15 rest
6 x 50 swim/kick choice @ :45
6 x 50 swim free/NO FREE by 25's @ :40
2 x 300 pull free @ :15 rest
2 starts before you go. Do an excellent job in school today, eat well, drink lots of water. Have a great day!
SPRINTERS - written for scy
Congratulations on a great meet this weekend; considering how poorly the week ended for you, I think you should feel great about 52.5. Mentally, you showed real toughness getting ready to race on Saturday after being sick on Thursday and Friday. It pays to focus on yourself, and not worry about others. Big aerobic work this week.
400 swim relaxed freestyle
400 reverse IM - each 100 is swim/drill/kick/drill by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ 1:20 - 50 fist free, 25 breast kick on back
4 x 50 offside breathing freestyle @ :10 rest
4 x 100 @ 1:45 - swim/drill/swim/kick by 25's, NO FREE
1:00 rest
6 x 50 swim free @ :45
6 x 50 swim negative split free @ :40
2 x 300 pull free @ :15 rest
6 x 50 swim/kick choice @ :45
6 x 50 swim free/NO FREE by 25's @ :40
2 x 300 pull free @ :15 rest
2 starts before you go. Do an excellent job in school today, eat well, drink lots of water. Have a great day!
Saturday, November 1, 2008
Sunday, November 2, 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
3 x 250 @ :15 rest
50 fist free br 3, 50 breast kick on back, 50 breast pull w/free kick, 100 IM swim
13 x 50 swim - free/IM order by 25's @ :50
#1- free/fly; #2- free/back; #3- free/breast; #4- free/fly - until #13, which is free/fly
3 x 600 free @ :20 rest - #1 is pull br 3/5/7 by 50's, #2&3 are swim negative split, desc 1-2
1:00 rest
15 x 100 in sets of 3 as follows:
1- 50 swim free, 50 swim NO FREE negative @ 1:40
2- 50 swim, 50 kick choice @ 1:30
3- swim negative split free @ 1:20
Get HR immediately after #15 & OML.
Warmdown before you get out - really loosen up your legs. Do an excellent job with your schoolwork today and get excited for the Grand Prix meet. 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
3 x 250 @ :15 rest
50 fist free br 3, 50 breast kick on back, 50 breast pull w/free kick, 100 IM swim
13 x 50 swim - free/IM order by 25's @ :50
#1- free/fly; #2- free/back; #3- free/breast; #4- free/fly - until #13, which is free/fly
3 x 600 free @ :20 rest - #1 is pull br 3/5/7 by 50's, #2&3 are swim negative split, desc 1-2
1:00 rest
15 x 100 in sets of 3 as follows:
1- 50 swim free, 50 swim NO FREE negative @ 1:40
2- 50 swim, 50 kick choice @ 1:30
3- swim negative split free @ 1:20
Get HR immediately after #15 & OML.
Warmdown before you get out - really loosen up your legs. Do an excellent job with your schoolwork today and get excited for the Grand Prix meet. Have a great day!
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