Wednesday, December 31, 2008
EC & JD - written for scy
600 or 400 swim freestyle
400 reverse IM drill - each 100 is drill/drill/swim/breast kick on back by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ 1:40 - 50 choice freestyle drill, 50 drill IM order by 25's
7 x 50 drill/swim by 25's in 4th best stroke @ 1:00
6 x 175 swim @ 2:30 as follows:
odds- 75 free, 100 IM
evens- 50 back, 25 free, 50 back, 25 free, 25 choice
1:00 rest - get HR immediately & OML
9 x 50 kick - 2 @ :55, 1 @ :45
1 x 300 pull free w/choice equipment @ 4:30
9 x 50 kick - 2 @ :50, 1 @ :40
1 x 300 pull free w/choice equipment @ 4:30
9 x 50 kick - 2 @ :45, 1 swim/kick @ :35
1 x 300 swim backstroke
1:00 rest - get HR immediately & OML
Finish up with 8 sets of:
2 minutes vertical kick - :15 fly, :15 breast, :15 free - last :05 of each is FAST
1 x 50 swim negative split @ 1:00 - can be from a dive if you'd like
200 easy loosen = 6250 scy (JD) & 6050 scy (EC). Stretch tonight and drink lots of water. Enjoy your day off tomorrow. See you next year!
Wednesday, December 31, 2008
Tuesday, December 30, 2008
Wednesday Morning, December 31, 2008
SPRINTERS - written for scy
Lots of drilling this morning, recovery from yesterday
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/breast kick on back
200 easy choice skulling
1:00 rest
All @ :15 rest unless otherwise noted:
4 x 75 - 50 choice backstroke drill, 25 fly kick on side
2 x 200 drill/swim backstroke by 50's
6 x 50 swim free @ :50
8 x 25 - odds are easy kick choice on back; evens are 2 kicks 1 pull breaststroke
8 x 75 - 50 drill/swim breaststroke, 25 swim backstroke
6 x 50 swim free @ :50
4 x 75 swim back/breast/back by 25's
7 x 100 pull free br 4/2 with choice equipment @ 1:35
2 starts before you warmdown - get at least a 200 in before you get out. Stretch today and drink plenty of water. Have a great day!
SPRINTERS - written for scy
Lots of drilling this morning, recovery from yesterday
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/breast kick on back
200 easy choice skulling
1:00 rest
All @ :15 rest unless otherwise noted:
4 x 75 - 50 choice backstroke drill, 25 fly kick on side
2 x 200 drill/swim backstroke by 50's
6 x 50 swim free @ :50
8 x 25 - odds are easy kick choice on back; evens are 2 kicks 1 pull breaststroke
8 x 75 - 50 drill/swim breaststroke, 25 swim backstroke
6 x 50 swim free @ :50
4 x 75 swim back/breast/back by 25's
7 x 100 pull free br 4/2 with choice equipment @ 1:35
2 starts before you warmdown - get at least a 200 in before you get out. Stretch today and drink plenty of water. Have a great day!
Tuesday, December 30, 2008
EC & JD - written for scy
600 or 400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
16 x 50
2- drill/swim by 25's @ 1:00
2- swim/kick by 25's @ :50
4 x 75 @ 1:15 - 50 ra2 la2 freestyle drill, 25 fly kick on side
4 x 75 @ 1:15 - 50 2 breast/2 fly drill, 25 breast kick on back
1:00 rest
2 x 200 swim negative split free @ 2:40
4 x 75 swim free @ :55
3 x 150 swim negative split free @ 1:50
4 x 75 swim free @ :55
4 x 100 swim free @ 1:05
1:00 rest - get HR immediately & OML
4 x 100 swim negative split free @ 1:15
4 x 75 swim free @ :55
3 x 150 swim negative split free @ 1:45
4 x 75 swim free @ :55
3 x 200 swim negative split free @ 2:15 - desc 1-3 to what you can
1:00 rest - get HR immediately & OML
With fins, finish up with:
9 x 75 swim @ 1:30 desc 1-3 to all out super FAST
200 easy loosen = 7750 (JD) & 7500 (EC). Do an excellent job on your HW tonight & stretch well. Have a great day!
EC & JD - written for scy
600 or 400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
16 x 50
2- drill/swim by 25's @ 1:00
2- swim/kick by 25's @ :50
4 x 75 @ 1:15 - 50 ra2 la2 freestyle drill, 25 fly kick on side
4 x 75 @ 1:15 - 50 2 breast/2 fly drill, 25 breast kick on back
1:00 rest
2 x 200 swim negative split free @ 2:40
4 x 75 swim free @ :55
3 x 150 swim negative split free @ 1:50
4 x 75 swim free @ :55
4 x 100 swim free @ 1:05
1:00 rest - get HR immediately & OML
4 x 100 swim negative split free @ 1:15
4 x 75 swim free @ :55
3 x 150 swim negative split free @ 1:45
4 x 75 swim free @ :55
3 x 200 swim negative split free @ 2:15 - desc 1-3 to what you can
1:00 rest - get HR immediately & OML
With fins, finish up with:
9 x 75 swim @ 1:30 desc 1-3 to all out super FAST
200 easy loosen = 7750 (JD) & 7500 (EC). Do an excellent job on your HW tonight & stretch well. Have a great day!
Monday, December 29, 2008
Monday, December 29, 2008
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
9 x 200 @ :20 rest
1- 50 fist free, 50 breast kick on back
2- 50 catch-up free w/overkick, 50 fly kick on side
3- 100 drill/swim NO FREE, 100 swim negative split free 4/2
After #9, continue right into...
3 sets of:
2 x 125 swim free br 4/2 @ 1:40
1 x 150 swim free br 4/2 @ 1:40 - whoa!
No rest between sets.
4 sets of:
4 x 75 kick @ 1:10
1 x 50 swim/kick FAST @ 1:00
4 x 75 @ 1:00 - 50 swim, 25 kick
1 x 100 kick FAST - get time & HR
1:00 rest between sets.
200 easy loosen = 7200 scy. Do some HW tonight so you don't have everything to do next Sunday. Stretch and drink lots of water, too. Have a great day!
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
9 x 200 @ :20 rest
1- 50 fist free, 50 breast kick on back
2- 50 catch-up free w/overkick, 50 fly kick on side
3- 100 drill/swim NO FREE, 100 swim negative split free 4/2
After #9, continue right into...
3 sets of:
2 x 125 swim free br 4/2 @ 1:40
1 x 150 swim free br 4/2 @ 1:40 - whoa!
No rest between sets.
4 sets of:
4 x 75 kick @ 1:10
1 x 50 swim/kick FAST @ 1:00
4 x 75 @ 1:00 - 50 swim, 25 kick
1 x 100 kick FAST - get time & HR
1:00 rest between sets.
200 easy loosen = 7200 scy. Do some HW tonight so you don't have everything to do next Sunday. Stretch and drink lots of water, too. Have a great day!
Monday, December 29, 2009
DISTANCE - written for scm
Great job yesterday!
600 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 50 offside breathing freestyle drill @ :10 rest
4 x 75 @ 1:20 - 50 breast pull w/free kick, 25 breast kick on back
6 x 150 IM @ :20 rest - each 50 is drill/swim by 25's, build the swim to FAST
12 x 100 swim free - 2 @ 1:25, 1 @ 1:15; then 2 @ 1:20, 1 @ 1:10
1:00 rest
12 x 100 @ 1:40 - odds are swim IM, evens are kick - do what you have to to make the interval
1 x 600 pull free w/snorkel
1:00 rest
24 x 50 @ :55 - odds are swim/kick by 25's, evens are kick FAST
1:00 rest
1 x 200 kick FAST for time
200 easy loosen = 7200 scm. Do an excellent job with your HW today and drink lots of water. I'll call your Mum today to talk about tomorrow & Northfield. Have a great day!
DISTANCE - written for scm
Great job yesterday!
600 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 50 offside breathing freestyle drill @ :10 rest
4 x 75 @ 1:20 - 50 breast pull w/free kick, 25 breast kick on back
6 x 150 IM @ :20 rest - each 50 is drill/swim by 25's, build the swim to FAST
12 x 100 swim free - 2 @ 1:25, 1 @ 1:15; then 2 @ 1:20, 1 @ 1:10
1:00 rest
12 x 100 @ 1:40 - odds are swim IM, evens are kick - do what you have to to make the interval
1 x 600 pull free w/snorkel
1:00 rest
24 x 50 @ :55 - odds are swim/kick by 25's, evens are kick FAST
1:00 rest
1 x 200 kick FAST for time
200 easy loosen = 7200 scm. Do an excellent job with your HW today and drink lots of water. I'll call your Mum today to talk about tomorrow & Northfield. Have a great day!
Sunday, December 28, 2008
Monday Morning, December 29, 2008
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :10 rest - 50 fist free drill, 25 breast kick on back
4 x 50 choice drill NO FREE @ 1:00
4 x 75 @ :10 rest swim NO FREE/free/NO FREE by 25's
12 x 100 pull free br 4/2 @ 1:20 - choice equipment
1:00 rest
With fins, 3 sets of:
6 x 25 @ :30 - odds are swim FAST; evens are LUNGBUSTER
1 x 50 swim FAST @ 1:00
6 x 25 @ :30 - 2 kick FAST, 1 LUNGBUSTER
2 x 50 swim FAST @ 1:00
No rest between sets.
200 easy loosen = 4550 scy. Drink lots of water today and stretch. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :10 rest - 50 fist free drill, 25 breast kick on back
4 x 50 choice drill NO FREE @ 1:00
4 x 75 @ :10 rest swim NO FREE/free/NO FREE by 25's
12 x 100 pull free br 4/2 @ 1:20 - choice equipment
1:00 rest
With fins, 3 sets of:
6 x 25 @ :30 - odds are swim FAST; evens are LUNGBUSTER
1 x 50 swim FAST @ 1:00
6 x 25 @ :30 - 2 kick FAST, 1 LUNGBUSTER
2 x 50 swim FAST @ 1:00
No rest between sets.
200 easy loosen = 4550 scy. Drink lots of water today and stretch. Have a great day!
Sunday, December 28, 2008
EA, EC & JD
600 or 400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skull
1:00 rest
4 x 50 catch-up freestyle drill w/overkick @ 1:00
4 x 75 drill/kick/drill by 25's - NO FREE @ 1:15
4 x 75 swim free @ 1:00 (EC & JD) @ 1:10 EA
12 x 50 swim/kick by 25's - same stroke as you drilled on 75's above - 4 @ :45, 4 @ :40, 4 @ :50 desc 1-4
1:00 rest
8 x 250's as follows:
1 x 150 drill/swim by 25's in main race stroke - build even 25's to FAST - @ 2:20
2 x 25 swim FAST - same stroke as above @ :40 - get time
1 x 25 LUNGBUSTER
:10 rest
1 x 25 swim FAST in main race stroke (same stroke as above) - can you be as FAST as the previous 2 x 25's??
:30 rest between sets - only :30 here!!
As many sets as possible...
2 x 50 kick FAST @ :50 (EC-JD :35-:36's, EA - as close to :40 as possible)
2 x 125 swim free with BIG kick on last 50 @ 1:30, EA @ 1:40
Warmdown a little before you go. (2 quick starts if you'd like). Get some HW today - don't let it go all week before you start it. Have a great day!
EA, EC & JD
600 or 400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skull
1:00 rest
4 x 50 catch-up freestyle drill w/overkick @ 1:00
4 x 75 drill/kick/drill by 25's - NO FREE @ 1:15
4 x 75 swim free @ 1:00 (EC & JD) @ 1:10 EA
12 x 50 swim/kick by 25's - same stroke as you drilled on 75's above - 4 @ :45, 4 @ :40, 4 @ :50 desc 1-4
1:00 rest
8 x 250's as follows:
1 x 150 drill/swim by 25's in main race stroke - build even 25's to FAST - @ 2:20
2 x 25 swim FAST - same stroke as above @ :40 - get time
1 x 25 LUNGBUSTER
:10 rest
1 x 25 swim FAST in main race stroke (same stroke as above) - can you be as FAST as the previous 2 x 25's??
:30 rest between sets - only :30 here!!
As many sets as possible...
2 x 50 kick FAST @ :50 (EC-JD :35-:36's, EA - as close to :40 as possible)
2 x 125 swim free with BIG kick on last 50 @ 1:30, EA @ 1:40
Warmdown a little before you go. (2 quick starts if you'd like). Get some HW today - don't let it go all week before you start it. Have a great day!
Friday, December 26, 2008
Friday, December 26, 2008
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
1 x 900 as follows:
50 fist free, 50 choice drill NO FREE, 50 swim negative split - same stroke you drilled on 2nd 50
6 x 50 swim/kick choice @ :50 desc 1-3, 4-6
1:00 rest
3 sets of:
1 x 250 swim freestyle br 4/2 @ 3:00
3 x 75 @ 1:15 - 50 swim, 25 kick desc 1-3 to what you can
1 x 75 kick FAST for time @ 1:30
1 x 250 swim freestyle br 4/2 @ 3:00
3 x 75 kick FAST @ 1:45
1 x 75 - 50 swim, 25 kick FAST for time
1:00 rest between sets.
Finish up with:
3 x 400 swim negative split free br 4/2 - one 400 can be pull
200 easy loosen = 6400 scy. Eat well, stretch & start some HW this weekend. Sunday at noon. Have a great day!
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
1 x 900 as follows:
50 fist free, 50 choice drill NO FREE, 50 swim negative split - same stroke you drilled on 2nd 50
6 x 50 swim/kick choice @ :50 desc 1-3, 4-6
1:00 rest
3 sets of:
1 x 250 swim freestyle br 4/2 @ 3:00
3 x 75 @ 1:15 - 50 swim, 25 kick desc 1-3 to what you can
1 x 75 kick FAST for time @ 1:30
1 x 250 swim freestyle br 4/2 @ 3:00
3 x 75 kick FAST @ 1:45
1 x 75 - 50 swim, 25 kick FAST for time
1:00 rest between sets.
Finish up with:
3 x 400 swim negative split free br 4/2 - one 400 can be pull
200 easy loosen = 6400 scy. Eat well, stretch & start some HW this weekend. Sunday at noon. Have a great day!
Friday, December 26, 2008
DISTANCE - written for scm
Absolutely MONSTER workout on Wednesday - keep it up.
600 swim freestyle
400 reverse IM drill - each 100 is drill/kick by 50's
200 easy choice skulling
1:00 rest
4 x 50 fist free drill br 3 @ 1:00
4 x 75 @ 1:20 - 50 breast pull w/free kick, 25 fly kick on side
4 x 100 @ :15 rest - 50 swim breaststroke, 50 kick - desc 1-4 to what you can
12 x 75 as follows:
3- swim free br 3/5/3 by 25's @ 1:00
3-50 swim, 25 kick @ 1:10
3- swim free br 3/5/3 by 25's @ 1:00
3- kick/swim/kick by 25's @ 1:10
1:00 rest
1 x 2000 swim - odd 200's are cruise (2:40-2:45ish), even 200's are strong - better than 2:20
1:00 rest
1 x 2000 - odd 200's are 8 x 25 kick FAST @ :15 rest, even 200's are swim IM - each 50 is negative split
200 easy loosen = 7200 scm. Do an excellent job with your HW today and get excited for next week's workouts. Have a great day!
DISTANCE - written for scm
Absolutely MONSTER workout on Wednesday - keep it up.
600 swim freestyle
400 reverse IM drill - each 100 is drill/kick by 50's
200 easy choice skulling
1:00 rest
4 x 50 fist free drill br 3 @ 1:00
4 x 75 @ 1:20 - 50 breast pull w/free kick, 25 fly kick on side
4 x 100 @ :15 rest - 50 swim breaststroke, 50 kick - desc 1-4 to what you can
12 x 75 as follows:
3- swim free br 3/5/3 by 25's @ 1:00
3-50 swim, 25 kick @ 1:10
3- swim free br 3/5/3 by 25's @ 1:00
3- kick/swim/kick by 25's @ 1:10
1:00 rest
1 x 2000 swim - odd 200's are cruise (2:40-2:45ish), even 200's are strong - better than 2:20
1:00 rest
1 x 2000 - odd 200's are 8 x 25 kick FAST @ :15 rest, even 200's are swim IM - each 50 is negative split
200 easy loosen = 7200 scm. Do an excellent job with your HW today and get excited for next week's workouts. Have a great day!
Thursday, December 25, 2008
Friday Morning, December 26, 2008
SPRINTERS - written for scy
PMI @ 5:20, swim @ 5:30 a.m.
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick by 50's
200 easy choice skulling
1:00 rest
6 x 200 @ :15 rest as follows:
odds- 50 choice skulling, 50 choice drill free, 100 swim free br 4/2 - neg split each 50
evens - same, except NO FREE on 50 drill & 100 swim neg split
1:00 rest after #6
3 sets of:
3 x 75 swim free br 4/2 @ 1:00 - @ :55 in 2nd & 3rd set - good kick on breakouts
4 x 50 swim free/NO FREE by 25's @ :45 - @ :40 in 2nd & 3rd set
No rest between sets.
With fins, finish up with:
21 x 25 @ :40
1- drill choice fly; 2- swim fly build to FAST; 3- LUNGBUSTER @ :20
200 easy loosen = 4200 scy. Eat well and stretch today. This afternoon at 3 p.m. - we'll crank it up before your day off tomorrow. Have a great day!
SPRINTERS - written for scy
PMI @ 5:20, swim @ 5:30 a.m.
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick by 50's
200 easy choice skulling
1:00 rest
6 x 200 @ :15 rest as follows:
odds- 50 choice skulling, 50 choice drill free, 100 swim free br 4/2 - neg split each 50
evens - same, except NO FREE on 50 drill & 100 swim neg split
1:00 rest after #6
3 sets of:
3 x 75 swim free br 4/2 @ 1:00 - @ :55 in 2nd & 3rd set - good kick on breakouts
4 x 50 swim free/NO FREE by 25's @ :45 - @ :40 in 2nd & 3rd set
No rest between sets.
With fins, finish up with:
21 x 25 @ :40
1- drill choice fly; 2- swim fly build to FAST; 3- LUNGBUSTER @ :20
200 easy loosen = 4200 scy. Eat well and stretch today. This afternoon at 3 p.m. - we'll crank it up before your day off tomorrow. Have a great day!
Wednesday, December 24, 2008
Wednesday, December 24, 2008
EC & JD
600 or 400 swim freestyle
400 reverse IM - each 100 is drill/drill/kick/swim by 25's
200 easy choice skulling
1:00 rest
1 x 300 - 50 fist free, 50 drill/swim by 25's NO FREE
:20 rest
1 x 300 - 50 offside breathing free, 50 swim/kick by 25's NO FREE
:20 rest
1 x 300 - 50 swim negative split free, 50 swim negative split NO FREE
:20 rest
1 x 400 pull free br 4/2 (EC) or 3/5/7/9 by 50's (JD)
1:00 rest
3 x 50 swim IM order by 25's @ :50
3 x 300 swim free @ 3:35
3 x 50 swim IM order by 25's @ :50
3 x 300 swim free @ 3:25
3 x 50 swim IM order by 25's @ :50
2 x 300 swim free @ 3:15
1:00 rest - get HR
3 x 50 swim IM order by 25's @ :50
3 x 300 swim free desc 1-3 to all out smoking FAST @ 5:00
1 x 600 - 100 drill PERFECT, 200 pull w/choice of equipment
7000 scy (JD) & 6800 scy (EC). Enjoy the holiday break - eat well, drink lots of water & stretch if you can. I'm looking forward to the coming year with the two of you - have a great day!
EC & JD
600 or 400 swim freestyle
400 reverse IM - each 100 is drill/drill/kick/swim by 25's
200 easy choice skulling
1:00 rest
1 x 300 - 50 fist free, 50 drill/swim by 25's NO FREE
:20 rest
1 x 300 - 50 offside breathing free, 50 swim/kick by 25's NO FREE
:20 rest
1 x 300 - 50 swim negative split free, 50 swim negative split NO FREE
:20 rest
1 x 400 pull free br 4/2 (EC) or 3/5/7/9 by 50's (JD)
1:00 rest
3 x 50 swim IM order by 25's @ :50
3 x 300 swim free @ 3:35
3 x 50 swim IM order by 25's @ :50
3 x 300 swim free @ 3:25
3 x 50 swim IM order by 25's @ :50
2 x 300 swim free @ 3:15
1:00 rest - get HR
3 x 50 swim IM order by 25's @ :50
3 x 300 swim free desc 1-3 to all out smoking FAST @ 5:00
1 x 600 - 100 drill PERFECT, 200 pull w/choice of equipment
7000 scy (JD) & 6800 scy (EC). Enjoy the holiday break - eat well, drink lots of water & stretch if you can. I'm looking forward to the coming year with the two of you - have a great day!
Tuesday, December 23, 2008
Wednesday, December 24, 2008
SPRINTERS - written for scy
Done by 7 a.m. so you have 6 hours between workouts today.
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
6 x 50 @ 1:00 - 6 kicks 1 pull backstroke, head flat, roll hips
4 x 75 @ 1:20 - 25 ra backstroke, 25 la backstroke, 25 fly kick on side - roll hips, finish stroke
16 x 25 @ :35 - 2 fist backstroke, 2 swim backstroke build to FAST w/great breakouts
1:00 rest
6 sets of:
4 x 50 kick @ :50
1 x 150 swim negative split freestyle br 4/2 @ 2:00 - kick as you breakout
No rest between sets.
If there is time...
With fins:
20 x 25 @ :45
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all drill; 4- all FAST
200 easy loosen = 4800 scy. 1 p.m. this afternoon - drink lots of water & stretch. Have a great day!
SPRINTERS - written for scy
Done by 7 a.m. so you have 6 hours between workouts today.
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
6 x 50 @ 1:00 - 6 kicks 1 pull backstroke, head flat, roll hips
4 x 75 @ 1:20 - 25 ra backstroke, 25 la backstroke, 25 fly kick on side - roll hips, finish stroke
16 x 25 @ :35 - 2 fist backstroke, 2 swim backstroke build to FAST w/great breakouts
1:00 rest
6 sets of:
4 x 50 kick @ :50
1 x 150 swim negative split freestyle br 4/2 @ 2:00 - kick as you breakout
No rest between sets.
If there is time...
With fins:
20 x 25 @ :45
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all drill; 4- all FAST
200 easy loosen = 4800 scy. 1 p.m. this afternoon - drink lots of water & stretch. Have a great day!
Tuesday, December 23, 2008
SPRINTERS - written for scy
400 swim relaxed freestyle - good turns, kick while breaking out
400 reverse IM drill - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
2 x 200 @ :20 rest - drill/kick/drill/swim by 50's
8 x 50 - 2 drill/swim by 25's @ 1:00, 2 swim free/NO FREE by 25's @ :50
8 x 25 swim FAST for :08 with NO BREATHING, then easy to the end @ :40
1 x 300 pull free br 4/2 @ 4:30 - choice equipment
8 x 25 swim as above @ :40
8 x 50 pull free br 4/2 @ :45 - different equipment than 300 pull
8 x 25 swim as above @ :40
3 x 200 pull free br 4/2 @ 2:40 - negative split or descend to what you can
8 x 25 swim as above @ :40
1 x 1200 swim as follows:
200 swim free br 4/2 - concentrate on kicking free AS YOU BREAKOUT
100 swim choice NO FREE desc the 4 x 25 to FAST
1:00 rest
With fins, 3 sets of:
3 x 75 breast pull w/free kick @ 1:10
3 x 25 breast pull w/dolphin kick @ :40
After 3rd set, take fins off and continue right into...
16 x 50 @ 1:00 breaststroke: swim 1-3 descend to FAST, #4 is drill
200 easy loosen = 7000 scy. Eat well tonight, stretch if you can and get ready for tomorrow. Have a great day!
SPRINTERS - written for scy
400 swim relaxed freestyle - good turns, kick while breaking out
400 reverse IM drill - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
2 x 200 @ :20 rest - drill/kick/drill/swim by 50's
8 x 50 - 2 drill/swim by 25's @ 1:00, 2 swim free/NO FREE by 25's @ :50
8 x 25 swim FAST for :08 with NO BREATHING, then easy to the end @ :40
1 x 300 pull free br 4/2 @ 4:30 - choice equipment
8 x 25 swim as above @ :40
8 x 50 pull free br 4/2 @ :45 - different equipment than 300 pull
8 x 25 swim as above @ :40
3 x 200 pull free br 4/2 @ 2:40 - negative split or descend to what you can
8 x 25 swim as above @ :40
1 x 1200 swim as follows:
200 swim free br 4/2 - concentrate on kicking free AS YOU BREAKOUT
100 swim choice NO FREE desc the 4 x 25 to FAST
1:00 rest
With fins, 3 sets of:
3 x 75 breast pull w/free kick @ 1:10
3 x 25 breast pull w/dolphin kick @ :40
After 3rd set, take fins off and continue right into...
16 x 50 @ 1:00 breaststroke: swim 1-3 descend to FAST, #4 is drill
200 easy loosen = 7000 scy. Eat well tonight, stretch if you can and get ready for tomorrow. Have a great day!
Tuesday, December 23, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
6 x 50 fist free/choice drill NO FREE by 25's @ 1:00
6 x 75 swim NO FREE/free/NO FREE by 25's @ 1:10
5 x 150 swim neg split free br 3 @ 2:00 - except odds are 50 FREE, 25 NO FREE @ 2:10
1:00 rest
3 sets of:
1 x 100 swim free @ 1:40
1 x 100 kick @ 1:40
1 x 100 swim @ 1:40
2 x 100 kick @ 1:40
1 x 100 swim @ 1:40
3 x 100 kick @ 1:40
1 x 400 pull free br 3/5/7/9 by 50's - except one round is pull w/snorkel
1:00 rest between sets.
200 easy loosen after 3rd set = 7200 scm. Do an excellent job on your HW today & eat well. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
6 x 50 fist free/choice drill NO FREE by 25's @ 1:00
6 x 75 swim NO FREE/free/NO FREE by 25's @ 1:10
5 x 150 swim neg split free br 3 @ 2:00 - except odds are 50 FREE, 25 NO FREE @ 2:10
1:00 rest
3 sets of:
1 x 100 swim free @ 1:40
1 x 100 kick @ 1:40
1 x 100 swim @ 1:40
2 x 100 kick @ 1:40
1 x 100 swim @ 1:40
3 x 100 kick @ 1:40
1 x 400 pull free br 3/5/7/9 by 50's - except one round is pull w/snorkel
1:00 rest between sets.
200 easy loosen after 3rd set = 7200 scm. Do an excellent job on your HW today & eat well. Have a great day!
Monday, December 22, 2008
Monday, December 22, 2008
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim/fly kick on side/breast kick on back by 25's
200 easy choice skulling
1:00 rest
3 sets of:
3 x 75 @ 1:20 - 50 breaststroke pull w/free kick, 25 fly kick on side
2 x 100 @ 1:45 - 50 2 kicks 1 pull breaststroke, 50 choice drill fly
1 x 100 swim breaststroke/fly by 25's build each 25 to FAST
:10 rest
3 x 25 FAST dolphin kick LUNGBUSTERS @ :40
:30 rest between sets.
After 3rd set, get HR immediately & OML.
3 sets of:
6 x 50 swim/kick by 25's @ :50 (@ :45 in 2nd set, @ :40 in 3rd set)
4 x 125 @ 1:45 "slide" IM - #1 is 50 fly, then 25 each of back, breast & free; @#2 is 25 fly, 50 back, then 25 each of breast & free, etc...
3 x 100 swim free br 4/2 @ 1:10
:30 rest between sets - no more than that
After 3rd set, get HR & then get right into...
1 x 400 pull easy free br 4/2 = 6500 scy. Eat well tonight, drink lots of water and start your HW. Have a great day!
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim/fly kick on side/breast kick on back by 25's
200 easy choice skulling
1:00 rest
3 sets of:
3 x 75 @ 1:20 - 50 breaststroke pull w/free kick, 25 fly kick on side
2 x 100 @ 1:45 - 50 2 kicks 1 pull breaststroke, 50 choice drill fly
1 x 100 swim breaststroke/fly by 25's build each 25 to FAST
:10 rest
3 x 25 FAST dolphin kick LUNGBUSTERS @ :40
:30 rest between sets.
After 3rd set, get HR immediately & OML.
3 sets of:
6 x 50 swim/kick by 25's @ :50 (@ :45 in 2nd set, @ :40 in 3rd set)
4 x 125 @ 1:45 "slide" IM - #1 is 50 fly, then 25 each of back, breast & free; @#2 is 25 fly, 50 back, then 25 each of breast & free, etc...
3 x 100 swim free br 4/2 @ 1:10
:30 rest between sets - no more than that
After 3rd set, get HR & then get right into...
1 x 400 pull easy free br 4/2 = 6500 scy. Eat well tonight, drink lots of water and start your HW. Have a great day!
Monday, December 22, 2008
DISTANCE - written for scm
600 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick by 50's
200 easy choice skulling
1:00 rest
2 sets of:
4 x 50 offside breathing drill @ :10 rest
4 x 50 @ 1:00 - 25 swim free, 25 fist free - count strokes on both 25's, are stroke counts within 1 of each other?
4 x 50 swim free/NO FREE by 25's @ :50 (@ :45 in 2nd set)
No rest between sets.
3 x 400 swim free br 3 @ 5:20
1 x 400 pull free w/choice equipment @ 6:30 br 3/5/7/9 by 50's
3 x 400 swim free br 3 @ 5:00
1 x 400 pull free w/snorkel @ 6:30
3 x 400 swim free br 3 desc 1-3 @ 6:00
200 easy loosen = 7000 scm. Do an excellent job with your HW today and drink lots of water. Tomorrow I'll get you at 9 a.m. - BIG KICKING. Have a great day!
DISTANCE - written for scm
600 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick by 50's
200 easy choice skulling
1:00 rest
2 sets of:
4 x 50 offside breathing drill @ :10 rest
4 x 50 @ 1:00 - 25 swim free, 25 fist free - count strokes on both 25's, are stroke counts within 1 of each other?
4 x 50 swim free/NO FREE by 25's @ :50 (@ :45 in 2nd set)
No rest between sets.
3 x 400 swim free br 3 @ 5:20
1 x 400 pull free w/choice equipment @ 6:30 br 3/5/7/9 by 50's
3 x 400 swim free br 3 @ 5:00
1 x 400 pull free w/snorkel @ 6:30
3 x 400 swim free br 3 desc 1-3 @ 6:00
200 easy loosen = 7000 scm. Do an excellent job with your HW today and drink lots of water. Tomorrow I'll get you at 9 a.m. - BIG KICKING. Have a great day!
Sunday, December 21, 2008
Monday Morning, December 22, 2008
SPRINTERS - written for scy
Great job yesterday - 50's @ :35 after lungbusters, what a crank!
400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of - concentrate on getting fingertips pointing "down," to pull back on the water, especially on right hand (it was better yesterday, but let's keep working on it):
4 x 50 offside breathing freestyle drill @ :10 rest
4 x 50 @ 1:00 - 25 swim free br 4/2, 25 fist free drill - count strokes, within 1 of 25 swim?
1 x 300 pull free br 4/2 with choice equipment - fingertips "down," roll hips & finish stroke
:30 rest
6 x 50 swim free/NO FREE by 25's @ :45 (@:40 in 2nd set)
1:00 rest between sets.
From the deep end, 4 sets of:
2 minutes FAST vertical kick - :20/:15/:15, then :10 rest (rotate through the :20 kick from set to set)
4 x 50 kick @ :50 (@:45 on even sets)
1 x 100 kick FAST for time
1:00 rest between sets.
If there is time after 4th set...
1 x 400 pull free w/choice equipment
1:00 rest
1 x 400 kick FAST for time
Warmdown a little before you get out. Eat well today and stretch. Have a great day!
SPRINTERS - written for scy
Great job yesterday - 50's @ :35 after lungbusters, what a crank!
400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of - concentrate on getting fingertips pointing "down," to pull back on the water, especially on right hand (it was better yesterday, but let's keep working on it):
4 x 50 offside breathing freestyle drill @ :10 rest
4 x 50 @ 1:00 - 25 swim free br 4/2, 25 fist free drill - count strokes, within 1 of 25 swim?
1 x 300 pull free br 4/2 with choice equipment - fingertips "down," roll hips & finish stroke
:30 rest
6 x 50 swim free/NO FREE by 25's @ :45 (@:40 in 2nd set)
1:00 rest between sets.
From the deep end, 4 sets of:
2 minutes FAST vertical kick - :20/:15/:15, then :10 rest (rotate through the :20 kick from set to set)
4 x 50 kick @ :50 (@:45 on even sets)
1 x 100 kick FAST for time
1:00 rest between sets.
If there is time after 4th set...
1 x 400 pull free w/choice equipment
1:00 rest
1 x 400 kick FAST for time
Warmdown a little before you get out. Eat well today and stretch. Have a great day!
Sunday, December 21, 2008
EC & JD
600/400 swim freestyle
400 reverse IM drill - each 100 is drill/drill/kick choice/kick fly on side by 25's
200 easy choice skulling
1:00 rest
18 x 75 as follows:
1-4: 50 fist free br 3 OR 4/2, 25 choice drill NO FREE @ 1:15
5-6: swim free @ 1:00
7-10: 50 breast pull w/free kick, 25 swim breaststroke @ 1:15
11-12: swim free @ :55
13-16: 50 drill/swim choice by 25's NO FREE, 25 swim breaststroke @ 1:15
17-18: swim free @ :50
:30 rest
4 x 200 negative split free swim @ 2:30
1:00 rest - get HR immediately & OML
6 sets of:
1 x 200 kick negative split @ 3:15
6 x 25**
3 x 50 swim free @ :35
**- odd sets, 25's are @ :40- kick FAST/LUNGBUSTER by 25's
even sets. 25's are @ :35- kick FAST/swim FAST by 25's
:30 rest between sets.
After last set, get HR immediately & OML
Finish up with...
2 minutes FAST vertical kicking:
:20 fly, :15 breast, :15 free - then :10 rest
2 x 50 kick FAST @ :50
2 minutes FAST vertical kicking:
:15 fly, :20 breast, :15 free - then :10 rest
2 x 50 kick FAST @ :45
2 minutes FAST vertical kicking:
:15 fly, :15 breast, :20 free - then :10 rest
2 x 50 kick FAST @ :40
200 easy loosen = 6450 scy (EC) & 6650 scy (JD). Stretch tonight, drink lots of water and get excited for the next 10 days of workout. Be sure to go over the FOXJET entry with me and the holiday schedule before you go. Have a great day!
EC & JD
600/400 swim freestyle
400 reverse IM drill - each 100 is drill/drill/kick choice/kick fly on side by 25's
200 easy choice skulling
1:00 rest
18 x 75 as follows:
1-4: 50 fist free br 3 OR 4/2, 25 choice drill NO FREE @ 1:15
5-6: swim free @ 1:00
7-10: 50 breast pull w/free kick, 25 swim breaststroke @ 1:15
11-12: swim free @ :55
13-16: 50 drill/swim choice by 25's NO FREE, 25 swim breaststroke @ 1:15
17-18: swim free @ :50
:30 rest
4 x 200 negative split free swim @ 2:30
1:00 rest - get HR immediately & OML
6 sets of:
1 x 200 kick negative split @ 3:15
6 x 25**
3 x 50 swim free @ :35
**- odd sets, 25's are @ :40- kick FAST/LUNGBUSTER by 25's
even sets. 25's are @ :35- kick FAST/swim FAST by 25's
:30 rest between sets.
After last set, get HR immediately & OML
Finish up with...
2 minutes FAST vertical kicking:
:20 fly, :15 breast, :15 free - then :10 rest
2 x 50 kick FAST @ :50
2 minutes FAST vertical kicking:
:15 fly, :20 breast, :15 free - then :10 rest
2 x 50 kick FAST @ :45
2 minutes FAST vertical kicking:
:15 fly, :15 breast, :20 free - then :10 rest
2 x 50 kick FAST @ :40
200 easy loosen = 6450 scy (EC) & 6650 scy (JD). Stretch tonight, drink lots of water and get excited for the next 10 days of workout. Be sure to go over the FOXJET entry with me and the holiday schedule before you go. Have a great day!
Friday, December 19, 2008
Friday, December 19, 2008
SPRINTERS - written for scy
400 easy swim freestyle
400 reverse IM drill - each 100 is drill/kick breast on back by 25's
200 easy choice skulling
1:00 rest
3 x 200 @ :20 rest drill/swim by 25's - count strokes on swim 25's, desc that # 1-4
4 x 50 offside breathing drill @ :10 rest
4 x 50 fist free drill br 4/2 @ 1:00
6 x 75 swim NO FREE/free br 4-2/NO FREE by 25's @ 1:10
1:00 rest
2 x 150 @ 1:50 swim free br 4/2
1 x 300 swim free br 4/2 @ 3:40
2 x 150 @ 1:50 swim free br 4/2
1 x 300 swim free br 4/2 @ 3:30
2 x 150 @ 1:50 swim free br 4/2
1 x 300 swim free br 4/2 @ 3:20
9 x 50 pull free br 4/2 @ :50
6 x 150 swim free br 4/2 @ 1:45 - get HR immediately & OML
400 easy pull free br 4/2 w/choice equipment - get HR at end
1:00 rest
Finish up with:
12 minutes of vertical kicking - :20/:20/:30 - :10 rest, then :20/:30/:20 - :10 rest, then :30/:20/:20
200 easy loosen = 6200 scy. Great job this week - stretch & drink lots of water this weekend. Sunday at noon at the Rec. Center. Have a great day!
SPRINTERS - written for scy
400 easy swim freestyle
400 reverse IM drill - each 100 is drill/kick breast on back by 25's
200 easy choice skulling
1:00 rest
3 x 200 @ :20 rest drill/swim by 25's - count strokes on swim 25's, desc that # 1-4
4 x 50 offside breathing drill @ :10 rest
4 x 50 fist free drill br 4/2 @ 1:00
6 x 75 swim NO FREE/free br 4-2/NO FREE by 25's @ 1:10
1:00 rest
2 x 150 @ 1:50 swim free br 4/2
1 x 300 swim free br 4/2 @ 3:40
2 x 150 @ 1:50 swim free br 4/2
1 x 300 swim free br 4/2 @ 3:30
2 x 150 @ 1:50 swim free br 4/2
1 x 300 swim free br 4/2 @ 3:20
9 x 50 pull free br 4/2 @ :50
6 x 150 swim free br 4/2 @ 1:45 - get HR immediately & OML
400 easy pull free br 4/2 w/choice equipment - get HR at end
1:00 rest
Finish up with:
12 minutes of vertical kicking - :20/:20/:30 - :10 rest, then :20/:30/:20 - :10 rest, then :30/:20/:20
200 easy loosen = 6200 scy. Great job this week - stretch & drink lots of water this weekend. Sunday at noon at the Rec. Center. Have a great day!
Friday, December 19, 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
12 x 50
2- drill/kick by 25's fly @ 1:00
2- swim fly/free by 25's @ :50
4 x 100 @ :10 rest - 50 offside breathing drill, 50 fly kick on side - continuous kick here!
4 x 100 @ 1:45 - 50 choice fly drill, 50 swim negative split free br 3/5 by 25's
12 x 25 @ :30 - 2 kick FAST, 2 swim build to FAST
1:00 rest - get HR
3 sets of:
6 x 100 swim free @ 1:15
1 x 400 pull free br 3/5/7/9 by 50's - 1 x 400 is pull w/snorkel
1:00 rest between sets. Get HR after last 100 & after 400 pull in each set.
After 3rd set, continue right into:
12 x 50 @ :50
2- swim free/fly by 25's
2- swim/kick by 25's choice
200 easy loosen = 6700 scm. Do an excellent job with your HW tonight & enjoy the snow. Sunday at noon at the Rec. Center. Happy Hannukah!
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
12 x 50
2- drill/kick by 25's fly @ 1:00
2- swim fly/free by 25's @ :50
4 x 100 @ :10 rest - 50 offside breathing drill, 50 fly kick on side - continuous kick here!
4 x 100 @ 1:45 - 50 choice fly drill, 50 swim negative split free br 3/5 by 25's
12 x 25 @ :30 - 2 kick FAST, 2 swim build to FAST
1:00 rest - get HR
3 sets of:
6 x 100 swim free @ 1:15
1 x 400 pull free br 3/5/7/9 by 50's - 1 x 400 is pull w/snorkel
1:00 rest between sets. Get HR after last 100 & after 400 pull in each set.
After 3rd set, continue right into:
12 x 50 @ :50
2- swim free/fly by 25's
2- swim/kick by 25's choice
200 easy loosen = 6700 scm. Do an excellent job with your HW tonight & enjoy the snow. Sunday at noon at the Rec. Center. Happy Hannukah!
Thursday, December 18, 2008
Friday Morning, December 19, 2008
DISTANCE - written for scy
Great job yesterday - better than I thought it would be.
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ 1:00 - 6 kicks 1 stroke backstroke
4 x 50 @ 1:00 - breast pull w/free kick
6 x 75 @ 1:15 - 50 swim back/breast by 25's, then 25 kick choice
1:00 rest
6 sets of:
3 x 100 pull free br 4/2 @ 1:20
1* x 50 kick FAST @ 1:00
No rest between sets.
*add 1 x 50 kick FAST per set.
Warmdown an easy 200 = 4900 scy. Do an excellent job in school today and be careful driving. Have a great day!
DISTANCE - written for scy
Great job yesterday - better than I thought it would be.
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ 1:00 - 6 kicks 1 stroke backstroke
4 x 50 @ 1:00 - breast pull w/free kick
6 x 75 @ 1:15 - 50 swim back/breast by 25's, then 25 kick choice
1:00 rest
6 sets of:
3 x 100 pull free br 4/2 @ 1:20
1* x 50 kick FAST @ 1:00
No rest between sets.
*add 1 x 50 kick FAST per set.
Warmdown an easy 200 = 4900 scy. Do an excellent job in school today and be careful driving. Have a great day!
Thursday, December 18, 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
4 x 75 @ 1:20 - 50 fist free br 4/2, 25 breast kick on back
4 x 75 @ :10 rest - 50 offside breathing drill (25 of each), 25 fly kick on side
4 x 100 @ 1:45 - 50 ra2 la2 freestyle drill, 50 choice drill NO FREE
6 x 75 swim @ 1:15 - NO FREE/free br 4-2/NO FREE by 25's - 1st & 3rd 25's should be same stroke as you drilled on 100's above
1:00 rest
6 x 5 minute swims @ 6:00, desc 1-3, 4-6 to what you can; get HR after #3 & #6
1:00 rest after #6
As many sets as you can go (at least 5 sets):
3 x 50 kick @ :50
4 x 25 @ :40 - odds are kick FAST, evens are LUNGBUSTER!
No rest between sets.
200 easy loosen = approximately 5800 scy, depending on how you do with the 5 minute swims.
Do an excellent job with your HW tonight be thorough with Carla's workout. Call me tomorrow morning if your plans change. 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
4 x 75 @ 1:20 - 50 fist free br 4/2, 25 breast kick on back
4 x 75 @ :10 rest - 50 offside breathing drill (25 of each), 25 fly kick on side
4 x 100 @ 1:45 - 50 ra2 la2 freestyle drill, 50 choice drill NO FREE
6 x 75 swim @ 1:15 - NO FREE/free br 4-2/NO FREE by 25's - 1st & 3rd 25's should be same stroke as you drilled on 100's above
1:00 rest
6 x 5 minute swims @ 6:00, desc 1-3, 4-6 to what you can; get HR after #3 & #6
1:00 rest after #6
As many sets as you can go (at least 5 sets):
3 x 50 kick @ :50
4 x 25 @ :40 - odds are kick FAST, evens are LUNGBUSTER!
No rest between sets.
200 easy loosen = approximately 5800 scy, depending on how you do with the 5 minute swims.
Do an excellent job with your HW tonight be thorough with Carla's workout. Call me tomorrow morning if your plans change. Have a great day!
Thursday, December 18, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/swim
200 easy choice skulling
1:00 rest
6 x 50 @ 1:00 - 25 swim free - count strokes, 25 fist free drill - count strokes
6 x 50 @ 1:00 drill breast/back by 25's - good breakouts on both, sharp turn
1 x 1200 broken up by 300's as follows:
1 x 150 drill/swim by 25's - can change strokes in each 300
1 x 150 swim negative split free br 3/5 by 75's
1:00 rest
Let's try this:
4 sets of:
4 x 50 @ 1:30 as follows-
1 x 30 skull-kick @ flags for :05, then turn and kick FAST on back to far end @ :50
1 x 20 FAST dolphin kick LUNGBUSTER back to the flags @ :40 - you can go the whole way if you'd like, then start the next 50 at the flags again.
4 x 50 kick @ :55
1 x 100 swim - negative split free br 3/5 by 50's on odd sets, swim IM on even sets.
:30 rest after each set
After 4th set, finish up with...
1 x 600 pull free br 3/5/7/9 by 50's, desc the 200's 1-3 to what you can.
200 easy loosen = 5800 scm
Do an excellent job with your HW tonight and get excited for the rest of the season. Please talk to your parents about swimming early on Monday and Tuesday the next two weeks - I have to be leaving here for Northfield by noon. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/swim
200 easy choice skulling
1:00 rest
6 x 50 @ 1:00 - 25 swim free - count strokes, 25 fist free drill - count strokes
6 x 50 @ 1:00 drill breast/back by 25's - good breakouts on both, sharp turn
1 x 1200 broken up by 300's as follows:
1 x 150 drill/swim by 25's - can change strokes in each 300
1 x 150 swim negative split free br 3/5 by 75's
1:00 rest
Let's try this:
4 sets of:
4 x 50 @ 1:30 as follows-
1 x 30 skull-kick @ flags for :05, then turn and kick FAST on back to far end @ :50
1 x 20 FAST dolphin kick LUNGBUSTER back to the flags @ :40 - you can go the whole way if you'd like, then start the next 50 at the flags again.
4 x 50 kick @ :55
1 x 100 swim - negative split free br 3/5 by 50's on odd sets, swim IM on even sets.
:30 rest after each set
After 4th set, finish up with...
1 x 600 pull free br 3/5/7/9 by 50's, desc the 200's 1-3 to what you can.
200 easy loosen = 5800 scm
Do an excellent job with your HW tonight and get excited for the rest of the season. Please talk to your parents about swimming early on Monday and Tuesday the next two weeks - I have to be leaving here for Northfield by noon. Have a great day!
Wednesday, December 17, 2008
Wednesday, December 17, 2008
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
14 x 25 @ :30
odds- choice drill; evens- dolphin kick on back with FAST breakout
1 x 150 - 25 swim free (br 4/2), 25 swim choice build to FAST finish - should be same stroke as you drilled on the 25's above @ 2:15
1 x 200 swim negative split freestyle br 4/2
:30 rest between sets.
After 3rd set, get HR immediately & OML
16 x 100 swim as follows:
1-4: swim free br 4/2 @ 1:20
5-8: swim IM @ 1:30
9-12: swim free @ 1:15
13-16: swim IM @ 1:25
1:00 rest - get HR
Finish up with...
1 x 400 pull free br 4/2 with choice of equipment
200 easy loosen = 5300 scy. Do an excellent job with your HW tonight & stretch if you can - Carla's workout tomorrow night! Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
14 x 25 @ :30
odds- choice drill; evens- dolphin kick on back with FAST breakout
1 x 150 - 25 swim free (br 4/2), 25 swim choice build to FAST finish - should be same stroke as you drilled on the 25's above @ 2:15
1 x 200 swim negative split freestyle br 4/2
:30 rest between sets.
After 3rd set, get HR immediately & OML
16 x 100 swim as follows:
1-4: swim free br 4/2 @ 1:20
5-8: swim IM @ 1:30
9-12: swim free @ 1:15
13-16: swim IM @ 1:25
1:00 rest - get HR
Finish up with...
1 x 400 pull free br 4/2 with choice of equipment
200 easy loosen = 5300 scy. Do an excellent job with your HW tonight & stretch if you can - Carla's workout tomorrow night! Have a great day!
Wednesday, December 17, 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
1 x 1200 as follows:
300 kick choice w/FAST dolphin kick breakouts
300 swim - 75 IM, 75 backstroke
300 pull w/choice equipment br 3/5/7 by 50's
300 swim free/fly by 25's
1:00 rest
32 x 50 as follows:
1-4: swim negative split free br 3/5 by 25's @ :50
5-8: swim/kick choice by 25's @ :50
1:00 rest after #32, get HR immediately & OML
Finish up with...
6 x 150 swim free @ 2:10 - br 5 at the 75 to the 125
200 easy loosen = 5100 scm. Do an excellent job with your HW tonight and get excited for the rest of the week. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
1 x 1200 as follows:
300 kick choice w/FAST dolphin kick breakouts
300 swim - 75 IM, 75 backstroke
300 pull w/choice equipment br 3/5/7 by 50's
300 swim free/fly by 25's
1:00 rest
32 x 50 as follows:
1-4: swim negative split free br 3/5 by 25's @ :50
5-8: swim/kick choice by 25's @ :50
1:00 rest after #32, get HR immediately & OML
Finish up with...
6 x 150 swim free @ 2:10 - br 5 at the 75 to the 125
200 easy loosen = 5100 scm. Do an excellent job with your HW tonight and get excited for the rest of the week. Have a great day!
Tuesday, December 16, 2008
Wednesday Morning, December 17, 2008
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick/swim/kick by 25's
200 easy choice skulling
1:00 rest
12 x 50 @ 1:00
2- 25 ra backstroke, 25 la backstroke
2- 25 fist backstroke drill, 25 double arm backstroke
2- 25 swim backstroke, 25 fly kick on side
3 sets of:
2 x 75 swim backstroke with good turns @ 1:10
2 x 50 swim negative split freestyle br 4/2 @ :45
2 x 75 swim freestyle br 4/2 with 6 beat kick on middle 25 @ 1:10
2 x 50 swim negative split backstroke @ :45
No rest between sets.
Finish up with...
1 x 900 as follows:
300 kick choice, every third 25 is fly kick on side build to FAST
300 swim 75 backstroke, 75 choice - no backstroke, but can be IM
300 pull free br 4/2 with choice of equipment
Easy 200 loosen = 4200 scy. Do an excellent job in school today and be careful driving. Have a great day!
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick/swim/kick by 25's
200 easy choice skulling
1:00 rest
12 x 50 @ 1:00
2- 25 ra backstroke, 25 la backstroke
2- 25 fist backstroke drill, 25 double arm backstroke
2- 25 swim backstroke, 25 fly kick on side
3 sets of:
2 x 75 swim backstroke with good turns @ 1:10
2 x 50 swim negative split freestyle br 4/2 @ :45
2 x 75 swim freestyle br 4/2 with 6 beat kick on middle 25 @ 1:10
2 x 50 swim negative split backstroke @ :45
No rest between sets.
Finish up with...
1 x 900 as follows:
300 kick choice, every third 25 is fly kick on side build to FAST
300 swim 75 backstroke, 75 choice - no backstroke, but can be IM
300 pull free br 4/2 with choice of equipment
Easy 200 loosen = 4200 scy. Do an excellent job in school today and be careful driving. Have a great day!
Tuesday, December 16, 2008
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 75 @ 1:20
1&2: 50 drill/swim of whatever stroke felt best at the meet, 25 breast kick on back
3&4: 50 drill/swim of whatever felt 4th best at the meet, 25 fly kick on side
32 x 50 @ :50 in sets of 8:
1-4: swim free br 4/2
5-8: swim/kick by 25's - can be different strokes
4 x 400 swim @ :20 rest
1-2: backstroke w/good turns;
3-4: pull free w/choice equipment br 4/2
200 easy loosen = 5000 scy. Do an excellent job with your HW tonight & get excited for Sectionals - it will be here before you know it. Have a great day!
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 75 @ 1:20
1&2: 50 drill/swim of whatever stroke felt best at the meet, 25 breast kick on back
3&4: 50 drill/swim of whatever felt 4th best at the meet, 25 fly kick on side
32 x 50 @ :50 in sets of 8:
1-4: swim free br 4/2
5-8: swim/kick by 25's - can be different strokes
4 x 400 swim @ :20 rest
1-2: backstroke w/good turns;
3-4: pull free w/choice equipment br 4/2
200 easy loosen = 5000 scy. Do an excellent job with your HW tonight & get excited for Sectionals - it will be here before you know it. Have a great day!
Tuesday, December 16, 2008
DISTANCE - written for scm
Great job at the meet this weekend! Congratulations on your smoking fast swims! Let's talk about the meet before you get in today.
600 swim freestyle
400 reverse IM drill - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 200 @ :20 rest
odds- IM: each 50 is drill/swim by 25's
evens- drill/kick by 25's NO FREE
1:00 rest
32 x 50 in sets of 8:
1-4: swim free br 3/5 by 25's @ :50
5-8: swim/kick by 25's choice
1:00 rest
Finish up with...
3 x 400 pull free @ :20 rest - choice equipment, but one is with the snorkel, others are br 3/5/7/9 by 50's
200 easy warmdown = 5000 scm. Do an excellent job with your HW tonight & get excited about Sectionals - it will be here before you know it. Have a great day!
DISTANCE - written for scm
Great job at the meet this weekend! Congratulations on your smoking fast swims! Let's talk about the meet before you get in today.
600 swim freestyle
400 reverse IM drill - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 200 @ :20 rest
odds- IM: each 50 is drill/swim by 25's
evens- drill/kick by 25's NO FREE
1:00 rest
32 x 50 in sets of 8:
1-4: swim free br 3/5 by 25's @ :50
5-8: swim/kick by 25's choice
1:00 rest
Finish up with...
3 x 400 pull free @ :20 rest - choice equipment, but one is with the snorkel, others are br 3/5/7/9 by 50's
200 easy warmdown = 5000 scm. Do an excellent job with your HW tonight & get excited about Sectionals - it will be here before you know it. Have a great day!
Thursday, December 11, 2008
Thursday, December 11, 2008
SPRINTERS - written for scy
This is it - just some 25's from a dive today, everything else is smooth & easy!
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 200 drill/kick/drill/swim by 50's
:20 rest
4 x 25 @ :40 swim dps - same stroke as 200 above, descend stroke count
1 x 300 pull free w/choice equipment
2 x 25 from a dive - 1st & 3rd set only; in 2nd set, just starts
1:00 rest between sets.
After 3rd set, finish up with 3 sets of:
2 x 50 swim free @ :55
4 x 25 @ :40 - odds are drill, evens are swim build - all same stroke, but can change stroke by sets.
300 easy choice loosen = 3800 scy. Do an excellent job with your HW tonight & get excited for the meet! You've done a spectacular job this year & I'm looking forward to watching you tear it up this weekend. Have a great day!
SPRINTERS - written for scy
This is it - just some 25's from a dive today, everything else is smooth & easy!
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 200 drill/kick/drill/swim by 50's
:20 rest
4 x 25 @ :40 swim dps - same stroke as 200 above, descend stroke count
1 x 300 pull free w/choice equipment
2 x 25 from a dive - 1st & 3rd set only; in 2nd set, just starts
1:00 rest between sets.
After 3rd set, finish up with 3 sets of:
2 x 50 swim free @ :55
4 x 25 @ :40 - odds are drill, evens are swim build - all same stroke, but can change stroke by sets.
300 easy choice loosen = 3800 scy. Do an excellent job with your HW tonight & get excited for the meet! You've done a spectacular job this year & I'm looking forward to watching you tear it up this weekend. Have a great day!
Thursday, December 11, 2008
DISTANCE - written for scm
This is it - not a hard stroke today!
600 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 200 - drill/kick/different drill/swim by 50's
:20 rest
4 x 25 swim dps - same stroke as you went on the 200 above, desc # of strokes
:20 rest
1 x 300 pull free br 3/5 by 50's - choice equipment, but no snorkel
1:00 rest between sets.
After 3rd set, finish up with 3 sets of:
2 x 50 swim easy free br 3 @ :55
4 x 25 breaststroke pull w/free kick @ :45 - don't crank elbows back under your body, FAST recovery to the front
No rest between sets.
200 easy loosen after 3rd set = 3800 scm. Quite a spectacular season so far - great racing, big swims under your belt, your kicking & IM have improved, and you're ready to train on 1:15 per 100 - and it's only December! Great job all around since August. Now, go home, shave, relax and get excited for the meet. Have a great day!
DISTANCE - written for scm
This is it - not a hard stroke today!
600 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 200 - drill/kick/different drill/swim by 50's
:20 rest
4 x 25 swim dps - same stroke as you went on the 200 above, desc # of strokes
:20 rest
1 x 300 pull free br 3/5 by 50's - choice equipment, but no snorkel
1:00 rest between sets.
After 3rd set, finish up with 3 sets of:
2 x 50 swim easy free br 3 @ :55
4 x 25 breaststroke pull w/free kick @ :45 - don't crank elbows back under your body, FAST recovery to the front
No rest between sets.
200 easy loosen after 3rd set = 3800 scm. Quite a spectacular season so far - great racing, big swims under your belt, your kicking & IM have improved, and you're ready to train on 1:15 per 100 - and it's only December! Great job all around since August. Now, go home, shave, relax and get excited for the meet. Have a great day!
Wednesday, December 10, 2008
Wednesday, December 10, 2008
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
2 x 50 choice freestyle drill @ 1:00
4 x 25 kick easy on :45 - FAST breakout on odds, then easy to the end
2 x 50 choice drill back or breast @ 1:00
4 x 25 @ :45 - odds are swim easy w/FAST breakout, evens are drill
1 x 150 swim freestyle - FAST turns & breakouts on 2nd 75, then easy
1:00 rest between sets.
12 x 50 swim choice as follows:
2- @ :50; 1 @ :40 - roll hips, long stroke
1:00 rest
With fins, finish up with:
16* x 25 @ :45
1- fly drill; 2- swim fly build to FAST; 3- fly drill; 4- swim 1/2 FAST 1/2 easy fly
* - one set of four can be back, breast or free
200 easy pull (or choice) = 3850 scy. Do an excellent job with your HW tonight, drink lots of water & get excited for the meet. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
2 x 50 choice freestyle drill @ 1:00
4 x 25 kick easy on :45 - FAST breakout on odds, then easy to the end
2 x 50 choice drill back or breast @ 1:00
4 x 25 @ :45 - odds are swim easy w/FAST breakout, evens are drill
1 x 150 swim freestyle - FAST turns & breakouts on 2nd 75, then easy
1:00 rest between sets.
12 x 50 swim choice as follows:
2- @ :50; 1 @ :40 - roll hips, long stroke
1:00 rest
With fins, finish up with:
16* x 25 @ :45
1- fly drill; 2- swim fly build to FAST; 3- fly drill; 4- swim 1/2 FAST 1/2 easy fly
* - one set of four can be back, breast or free
200 easy pull (or choice) = 3850 scy. Do an excellent job with your HW tonight, drink lots of water & get excited for the meet. Have a great day!
Wednesday, December 10, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 50's
200 easy choice skulling
1:00 rest
2 sets of:
4 x 50 fist free br 3 @ 1:00
4 x 50 breast pull w/free kick- fly kick on side by 25's @ 1:00
1 x 300 swim free, desc the 3 x 50 1-3 to moderate on the 1st 150, then desc to strong on the 2nd 150
1:00 rest between sets.
With fins, 4 sets of:
3 x 50 swim desc 1-3 to all out FAST @ 1:00
4 x 25 @ :40 - odds are drill, evens are kick on back with FAST breakout, then easy to the end.
No rest between sets.
200 easy loosen after the 4th set = 3800 scm. Do an excellent job on your HW today, drink PLENTY of fluids and eat well. Take good care of yourself so you don't get any sicker before the meet. NO SHOVELING THIS WEEK. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 50's
200 easy choice skulling
1:00 rest
2 sets of:
4 x 50 fist free br 3 @ 1:00
4 x 50 breast pull w/free kick- fly kick on side by 25's @ 1:00
1 x 300 swim free, desc the 3 x 50 1-3 to moderate on the 1st 150, then desc to strong on the 2nd 150
1:00 rest between sets.
With fins, 4 sets of:
3 x 50 swim desc 1-3 to all out FAST @ 1:00
4 x 25 @ :40 - odds are drill, evens are kick on back with FAST breakout, then easy to the end.
No rest between sets.
200 easy loosen after the 4th set = 3800 scm. Do an excellent job on your HW today, drink PLENTY of fluids and eat well. Take good care of yourself so you don't get any sicker before the meet. NO SHOVELING THIS WEEK. Have a great day!
Tuesday, December 9, 2008
Tuesday, December 9, 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
8 x 50 @ 1:00 - odds are drill/swim by 25's; evens are swim/kick by 25's
8 x 75 as follows:
2- swim @ 1:10 - backstroke/freestyle/backstroke by 25's
2- swim free @ 1:00
8 x 25 kick @ :40
odds- build to FAST, evens are FAST breakout, then easy to the end
1:00 rest
With fins, 6 sets of:
3 x 50 swim desc 1-3 to all out FAST @ 1:00
4 x 25 @ :40 - odds are drill, evens are FAST breakout, then easy to the end
After 6th set, take off fins & go 150 easy loosen = 3850 scy. Do an excellent job with your HW today and drink lots of fluids, try to relax & get excited for the meet. 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
8 x 50 @ 1:00 - odds are drill/swim by 25's; evens are swim/kick by 25's
8 x 75 as follows:
2- swim @ 1:10 - backstroke/freestyle/backstroke by 25's
2- swim free @ 1:00
8 x 25 kick @ :40
odds- build to FAST, evens are FAST breakout, then easy to the end
1:00 rest
With fins, 6 sets of:
3 x 50 swim desc 1-3 to all out FAST @ 1:00
4 x 25 @ :40 - odds are drill, evens are FAST breakout, then easy to the end
After 6th set, take off fins & go 150 easy loosen = 3850 scy. Do an excellent job with your HW today and drink lots of fluids, try to relax & get excited for the meet. Have a great day!
Tuesday, December 9, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/kick/swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 fist free drill @ 1:00
4 x 50 drill NO FREE @ 1:00
8* x 75 @ 1:45 as follows:
2- 25 breast kick on back, 25 drill, :10 rest, 25 swim build to FAST
2- 25 fly kick on side, 25 drill, :10 rest, 25 swim build to FAST
* - both the 25 drill & the 25 swim on the 75's are the same stroke
1 x 1200 swim as follows:
200 free - 50 drill, then 150 swim descend the 3 x 50's to something strong
200 NO FREE - 50 drill, then 150 swim/kick by 25's, desc the 3 x 50's to something strong
1:00 rest
With fins, finish up with:
16 x 25 @ :45 as follows-
1- 1/2 FAST 1/2 easy; 2- build to FAST finish; 3- all drill; 4- all FAST
200 easy loosen = 4000 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/swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 fist free drill @ 1:00
4 x 50 drill NO FREE @ 1:00
8* x 75 @ 1:45 as follows:
2- 25 breast kick on back, 25 drill, :10 rest, 25 swim build to FAST
2- 25 fly kick on side, 25 drill, :10 rest, 25 swim build to FAST
* - both the 25 drill & the 25 swim on the 75's are the same stroke
1 x 1200 swim as follows:
200 free - 50 drill, then 150 swim descend the 3 x 50's to something strong
200 NO FREE - 50 drill, then 150 swim/kick by 25's, desc the 3 x 50's to something strong
1:00 rest
With fins, finish up with:
16 x 25 @ :45 as follows-
1- 1/2 FAST 1/2 easy; 2- build to FAST finish; 3- all drill; 4- all FAST
200 easy loosen = 4000 scm. Do an excellent job with your HW tonight & get excited for the meet. Have a great day!
Monday, December 8, 2008
Monday, December 8, 2008
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ 1:00 catch-up freestyle drill
4 x 50 @ 1:00 - swim free/fist free drill - stroke count on drill within 1 of 25 swim
8 x 75 @ 1:45 as follows:
25 breast kick on back, 25 drill, :10 rest, then 25 swim build to FAST on last 25; drill & swim should be same stroke
2 sets of:
12 x 25 @ :40
odds- 1/2 FAST, 1/2 drill; evens- build to FAST
3 x 50 swim moderate negative split free @ :50
1 x 125 swim free @ 1:35 - roll hips, long stroke
1 x 150 easy kick choice
1:00 rest between sets.
After 2nd set...
1 x 400 pull free w/choice equipment - odd 50's br 4 if you can, = 3850 scy.
Do an excellent job on your HW tonight, eat well, drink lots of water and stretch if you can. Have a great day!
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ 1:00 catch-up freestyle drill
4 x 50 @ 1:00 - swim free/fist free drill - stroke count on drill within 1 of 25 swim
8 x 75 @ 1:45 as follows:
25 breast kick on back, 25 drill, :10 rest, then 25 swim build to FAST on last 25; drill & swim should be same stroke
2 sets of:
12 x 25 @ :40
odds- 1/2 FAST, 1/2 drill; evens- build to FAST
3 x 50 swim moderate negative split free @ :50
1 x 125 swim free @ 1:35 - roll hips, long stroke
1 x 150 easy kick choice
1:00 rest between sets.
After 2nd set...
1 x 400 pull free w/choice equipment - odd 50's br 4 if you can, = 3850 scy.
Do an excellent job on your HW tonight, eat well, drink lots of water and stretch if you can. Have a great day!
Monday, December 8, 2008
DISTANCE - written for scm
600 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ :10 rest - offside breathing freestyle drill
4 x 50 @ 1:00 - fist free br 3/double arm backstroke by 25's
8 x 75 @ 1:20 (@ 1:25 if necessary) - 25 swim free, 25 swim backstroke, 25 fly kick on side
1 x 400 pull free br 3/5/7/9 by 50's w/choice equipment
4 x 150 swim free br 3 @ 2:00
1:00 rest
With fins:
24 x 25 @ :45 as follows:
1- 2/3 FAST backstroke, then easy to the wall;
2- breast pull w/freestyle kick
3*- all drill
4*- swim FAST
* - #3 & 4 are the same stroke
200 easy loosen = 4000 scm. Do an excellent job with your HW tonight & rest up for the meet this weekend. Don't do too much outside of the pool this week - concentrate on resting for the meet. Have a great day!
DISTANCE - written for scm
600 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ :10 rest - offside breathing freestyle drill
4 x 50 @ 1:00 - fist free br 3/double arm backstroke by 25's
8 x 75 @ 1:20 (@ 1:25 if necessary) - 25 swim free, 25 swim backstroke, 25 fly kick on side
1 x 400 pull free br 3/5/7/9 by 50's w/choice equipment
4 x 150 swim free br 3 @ 2:00
1:00 rest
With fins:
24 x 25 @ :45 as follows:
1- 2/3 FAST backstroke, then easy to the wall;
2- breast pull w/freestyle kick
3*- all drill
4*- swim FAST
* - #3 & 4 are the same stroke
200 easy loosen = 4000 scm. Do an excellent job with your HW tonight & rest up for the meet this weekend. Don't do too much outside of the pool this week - concentrate on resting for the meet. Have a great day!
Sunday, December 7, 2008
Sunday, December 7, 2008
SPRINTERS - written for scy
Sean's girl's team won national's last light - Ari won the 200 Breaststroke, 2:10 - JUICY!
400 swim freestyle - good turns
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
1 x 300 - 50 fist free, 50 breast pull w/free kick
4 x 50 swim free/breaststroke @ :55 - build breaststroke 25 to FAST
1 x 300 50- 1/2 ra backstroke 1/2 la backstroke, 50 kick easy/FAST by 25's
4 x 50 swim backstroke @ :55, good stroke, FAST turn
1 x 400 pull free w/choice equipment - roll hips well, long stroke, br 4 @ even 50's
:30 rest
2 sets of:
6 x 25 @ :40
2- kick 1/2 FAST 1/2 easy; 1- swim choice 1/2 FAST 1/2 easy
6 x 50 swim free as follows:
2- moderate negative split @ :50
1- swim free @ :35
1:00 rest between sets.
With fins, finish up with:
24 x 25 @ :40
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all easy; 4- all FAST
200 easy loosen = 4100 scy. Do an excellent job with your HW today and get excited for the meet. See you tomorrow - have a great day!
SPRINTERS - written for scy
Sean's girl's team won national's last light - Ari won the 200 Breaststroke, 2:10 - JUICY!
400 swim freestyle - good turns
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
1 x 300 - 50 fist free, 50 breast pull w/free kick
4 x 50 swim free/breaststroke @ :55 - build breaststroke 25 to FAST
1 x 300 50- 1/2 ra backstroke 1/2 la backstroke, 50 kick easy/FAST by 25's
4 x 50 swim backstroke @ :55, good stroke, FAST turn
1 x 400 pull free w/choice equipment - roll hips well, long stroke, br 4 @ even 50's
:30 rest
2 sets of:
6 x 25 @ :40
2- kick 1/2 FAST 1/2 easy; 1- swim choice 1/2 FAST 1/2 easy
6 x 50 swim free as follows:
2- moderate negative split @ :50
1- swim free @ :35
1:00 rest between sets.
With fins, finish up with:
24 x 25 @ :40
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all easy; 4- all FAST
200 easy loosen = 4100 scy. Do an excellent job with your HW today and get excited for the meet. See you tomorrow - have a great day!
Sunday, December 7, 2008
DISTANCE - written for scm
600 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 sets of:
6 x 25 @ :40
odd sets: odds are drill, evens are kick moderate;
even sets: odds are drill, evens are swim build to FAST
1 x 150 swim/kick by 25's - descend 1-3 & 4-6, don't be afraid to make them fast, just not all out
1:00 rest between sets.
5 sets of:
2 x 75 swim free br 3 @ 1:10
1 x 50 swim free br 3/5 by 25's @ :35
No rest between sets.
200 easy loosen after 5th set = 4200 scm. Do an excellent job with your HW tonight & get excited for the meet. See you tomorrow, have a great day!
DISTANCE - written for scm
600 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 sets of:
6 x 25 @ :40
odd sets: odds are drill, evens are kick moderate;
even sets: odds are drill, evens are swim build to FAST
1 x 150 swim/kick by 25's - descend 1-3 & 4-6, don't be afraid to make them fast, just not all out
1:00 rest between sets.
5 sets of:
2 x 75 swim free br 3 @ 1:10
1 x 50 swim free br 3/5 by 25's @ :35
No rest between sets.
200 easy loosen after 5th set = 4200 scm. Do an excellent job with your HW tonight & get excited for the meet. See you tomorrow, have a great day!
Friday, December 5, 2008
Friday, December 5, 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 x 75 @ 1:15 - 50 catch-up free, 25 breast kick on back
2 x 125 swim free - br 4/2 @ 50-100, @ 1:45
3 x 75 @ 1:15 - drill/drill/swim by 25's NO FREE
2 x 125 swim @ 1:45 - odd 25's are NO FREE
5 x 150 swim free @ 1:45 - br 4/2 @ 50-100 if you can
1:00 rest
Choose one of the following sets for 6 rounds - or 3 rounds of each:
3 x 75 swim desc 1-3 to FAST @ 1:20
1 x 50 kick FAST @ 1:00
3 x 25 swim FAST @ :10 rest - same stroke as 75's
1 x 50 drill @ 1:00 rest
OR...
3 x 75 @ 1:20 - 50 swim, 25 kick, desc 1-3 to FAST
3 x 25 swim FAST @ :10 rest
1 x 50 kick FAST
1 x 50 drill @ 1:00 rest
After 3rd set, go 1 x 400 pull free w/choice of equipment
After 6th set, go 1 x 300 choice drill/swim/breast kick on back by 25's.
5800 scy. Do an excellent job with your HW this weekend. Eat well, drink lots of water and stretch if you can. Get excited for the meet! Sunday you'll have to swim on your own; I'll post workout on Saturday Night. Have a great day!
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 x 75 @ 1:15 - 50 catch-up free, 25 breast kick on back
2 x 125 swim free - br 4/2 @ 50-100, @ 1:45
3 x 75 @ 1:15 - drill/drill/swim by 25's NO FREE
2 x 125 swim @ 1:45 - odd 25's are NO FREE
5 x 150 swim free @ 1:45 - br 4/2 @ 50-100 if you can
1:00 rest
Choose one of the following sets for 6 rounds - or 3 rounds of each:
3 x 75 swim desc 1-3 to FAST @ 1:20
1 x 50 kick FAST @ 1:00
3 x 25 swim FAST @ :10 rest - same stroke as 75's
1 x 50 drill @ 1:00 rest
OR...
3 x 75 @ 1:20 - 50 swim, 25 kick, desc 1-3 to FAST
3 x 25 swim FAST @ :10 rest
1 x 50 kick FAST
1 x 50 drill @ 1:00 rest
After 3rd set, go 1 x 400 pull free w/choice of equipment
After 6th set, go 1 x 300 choice drill/swim/breast kick on back by 25's.
5800 scy. Do an excellent job with your HW this weekend. Eat well, drink lots of water and stretch if you can. Get excited for the meet! Sunday you'll have to swim on your own; I'll post workout on Saturday Night. Have a great day!
Friday, December 5, 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
1 x 400 - 50 offside breathing freestyle drill, 50 choice drill NO FREE
1 x 400 swim free/NO FREE by 25's - build 2nd 25 to FAST finish
12 x 75 as follows:
2- 50 swim free br 3, 25 kick FAST @ 1:15
2- swim free/NO FREE/free by 25's @ 1:05
8 sets of:
1 x 100 swim free br 3 @ 1:20
2 x 50 swim FAST @ :50 - target 200 GP or faster
1 x 50 drill @ 1:00 rest
300 easy pull after 4th set br 3/5/7 by 50's
1:00 rest
Finish up with 5 sets of:
4 x 25 kick FAST w/snorkel & board @ :40
1 x 50 kick FAST for time on back (no snorkel or board)
1:00 rets between sets.
5950 scm. Do an excellent job with your HW this weekend and start getting extra rest - as much as sleep as possible this weekend and all next week. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
1 x 400 - 50 offside breathing freestyle drill, 50 choice drill NO FREE
1 x 400 swim free/NO FREE by 25's - build 2nd 25 to FAST finish
12 x 75 as follows:
2- 50 swim free br 3, 25 kick FAST @ 1:15
2- swim free/NO FREE/free by 25's @ 1:05
8 sets of:
1 x 100 swim free br 3 @ 1:20
2 x 50 swim FAST @ :50 - target 200 GP or faster
1 x 50 drill @ 1:00 rest
300 easy pull after 4th set br 3/5/7 by 50's
1:00 rest
Finish up with 5 sets of:
4 x 25 kick FAST w/snorkel & board @ :40
1 x 50 kick FAST for time on back (no snorkel or board)
1:00 rets between sets.
5950 scm. Do an excellent job with your HW this weekend and start getting extra rest - as much as sleep as possible this weekend and all next week. Have a great day!
Thursday, December 4, 2008
Thursday, December 4, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
1 x 900 as follows:
300 - 50 fist free drill, 50 1/2 ra backstroke, 1/2 la backstroke, 50 breast pull w/free kick
300 - 50 offside breathing freestyle drill, 25 kick breast on back, 50 swim back/breast by 25's, 25 kick FAST free on back
1 x 300 pull free w/snorkel & buoy - paddles if you'd like
6 x 50 swim free/NO FREE by 25's @ :55 build to FAST finish on 2nd 25
1:00 rest
3 sets of:
2 x 125 swim free br 3 @ 1:40 - br 5 on last 50
7 x 50 - odds** are kick @ :55, evens are swim @ :35
No rest between sets.
**In 2nd set, odd 50's are kick @ :50; in 3rd set, odd 50's are swim/kick @ :45
1:00 rest after 3rd set.
After 3rd set...
With fins:
21 x 75 swim desc 1-3's to all out blistering FAST @ 1:20
225 easy loosen = 6000 scm.
Do an excellent job with your HW tonight and get excited for the meet. Tomorrow will be some short fast swimming fly & free. 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
1 x 900 as follows:
300 - 50 fist free drill, 50 1/2 ra backstroke, 1/2 la backstroke, 50 breast pull w/free kick
300 - 50 offside breathing freestyle drill, 25 kick breast on back, 50 swim back/breast by 25's, 25 kick FAST free on back
1 x 300 pull free w/snorkel & buoy - paddles if you'd like
6 x 50 swim free/NO FREE by 25's @ :55 build to FAST finish on 2nd 25
1:00 rest
3 sets of:
2 x 125 swim free br 3 @ 1:40 - br 5 on last 50
7 x 50 - odds** are kick @ :55, evens are swim @ :35
No rest between sets.
**In 2nd set, odd 50's are kick @ :50; in 3rd set, odd 50's are swim/kick @ :45
1:00 rest after 3rd set.
After 3rd set...
With fins:
21 x 75 swim desc 1-3's to all out blistering FAST @ 1:20
225 easy loosen = 6000 scm.
Do an excellent job with your HW tonight and get excited for the meet. Tomorrow will be some short fast swimming fly & free. Have a great day!
Wednesday, December 3, 2008
Thursday Morning, December 4, 2008
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
12 x 75 as follows:
2- 50 drill choice frestyle, 25 fly kick on side @ 1:15
2- 25 drill choice NO FREE, 50 swim free - build last 25 to a FAST finish @ 1:15
1:00 rest
8 sets of:
1 x 100 swim freestyle @ 1:10
2 x 50 swim FAST freestyle @ :50 - goal is 28.9 or better
1 x 50 drill
1:00 rest between sets.
After 4th set, go 1 x 400 pull free w/choice of equipment.
After 8th set, go 1 x 600 - 100 drill, 50 breast kick on back.
Eat well today, drink lots of water, and see if you can get Carla's workout in one last time tonight. Have a great day - enjoy all the hoopla this afternoon!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
12 x 75 as follows:
2- 50 drill choice frestyle, 25 fly kick on side @ 1:15
2- 25 drill choice NO FREE, 50 swim free - build last 25 to a FAST finish @ 1:15
1:00 rest
8 sets of:
1 x 100 swim freestyle @ 1:10
2 x 50 swim FAST freestyle @ :50 - goal is 28.9 or better
1 x 50 drill
1:00 rest between sets.
After 4th set, go 1 x 400 pull free w/choice of equipment.
After 8th set, go 1 x 600 - 100 drill, 50 breast kick on back.
Eat well today, drink lots of water, and see if you can get Carla's workout in one last time tonight. Have a great day - enjoy all the hoopla this afternoon!
Wednesday, December 3, 2008
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ 1:00 - 25 ra backstroke, 25 la backstroke - really roll hips, follow through on stroke
4 x 50 @ 1:00 - choice breaststroke drill - get flat at the end of each stroke
3 sets of:
6 x 25 @ :40 - odds are choice fly drill, evens are fly swim build to FAST
2 x 150 swim free @ 2:00** (@ 1:50 in 2nd set, @ 1:40 in 3rd set)
No rest between sets.
1:00 rest after 3rd set, then...
Your choice:
6 sets of
3 x 75 swim IM (NO FREE) desc 1-3 to something strong @ 1:20
1 x 100 FAST swim IM
:20 rest
1 x 75 kick FAST
1:00 rest between sets, 600 pull after 3rd set
OR....
8 sets of (2 of each stroke on the 75's):
3 x 75 @ 1:20 - 50 swim, 25 kick, desc 1-3 to FAST
1 x 100 FAST swim IM
1:00 rest between sets, 400 pull after 4th set
5750 scy. Do an excellent job with your HW tonight, drink lots of water and try to stretch. Tomorrow morning will be freestyle - last morning. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ 1:00 - 25 ra backstroke, 25 la backstroke - really roll hips, follow through on stroke
4 x 50 @ 1:00 - choice breaststroke drill - get flat at the end of each stroke
3 sets of:
6 x 25 @ :40 - odds are choice fly drill, evens are fly swim build to FAST
2 x 150 swim free @ 2:00** (@ 1:50 in 2nd set, @ 1:40 in 3rd set)
No rest between sets.
1:00 rest after 3rd set, then...
Your choice:
6 sets of
3 x 75 swim IM (NO FREE) desc 1-3 to something strong @ 1:20
1 x 100 FAST swim IM
:20 rest
1 x 75 kick FAST
1:00 rest between sets, 600 pull after 3rd set
OR....
8 sets of (2 of each stroke on the 75's):
3 x 75 @ 1:20 - 50 swim, 25 kick, desc 1-3 to FAST
1 x 100 FAST swim IM
1:00 rest between sets, 400 pull after 4th set
5750 scy. Do an excellent job with your HW tonight, drink lots of water and try to stretch. Tomorrow morning will be freestyle - last morning. Have a great day!
Wednesday, December 3, 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 75 @ 1:20 - 50 fist free br 3, 25 breast kick on back
4 x 75 @ 1:20 50 breaststroke pull w/free kick, 25 fly kick on side
1 x 300 swim odds are reverse IM order by 100 (free/breast/free/breast, then free/back/free/back, then free/fly/free/fly)
:30 rest
5 x 150 swim free @ 2:00 - br 5 at 75-125 - good turns & breakouts throughout
1:00 rest
8 sets of (2 of each stroke on the 75's swim/kick):
3 x 75 - 50 swim, 25 kick - desc 1-3 to FAST @ 1:20
1 x 100 swim IM all out smoking FAST for time
1:00 rest between sets.
400 easy pull free after 4th set.
200 easy loosen after 8th set = 6050 scm. Do 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 - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ 1:20 - 50 fist free br 3, 25 breast kick on back
4 x 75 @ 1:20 50 breaststroke pull w/free kick, 25 fly kick on side
1 x 300 swim odds are reverse IM order by 100 (free/breast/free/breast, then free/back/free/back, then free/fly/free/fly)
:30 rest
5 x 150 swim free @ 2:00 - br 5 at 75-125 - good turns & breakouts throughout
1:00 rest
8 sets of (2 of each stroke on the 75's swim/kick):
3 x 75 - 50 swim, 25 kick - desc 1-3 to FAST @ 1:20
1 x 100 swim IM all out smoking FAST for time
1:00 rest between sets.
400 easy pull free after 4th set.
200 easy loosen after 8th set = 6050 scm. Do excellent job with your HW today and get excited for the meet. Have a great day!
Tuesday, December 2, 2008
Wednesday Morning, December 3, 2008
SPRINTERS - written for scy
Swim as you feel today, concentrating on great technique, getting a good feel for the water.
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/breast kick on back by 25's
200 easy choice skulling
1:00 rest
3 x 300 @ :20 rest
#1- 50 catch-up free, 50 choice breaststroke drill
#2- 50 offside breathing freestyle drill, 50 choice backstroke drill
#3- 50 ra2 la2 freestyle drill, 50 swim back/breast by 25's
1:00 rest after #3
3 x 300 pull free br 4 on middle 100 @ :20 rest
1:00 rest
From the deep end, 4 sets of:
3 x 50 swim backstroke - with a backstroke start - @ :55
2 x 50 swim negative split free @ :50
1 x 50 swim free/fly or breast by 25's @ :45
No rest between sets.
Freestyle starts before you go, maybe some skulling, too?
Do an excellent job in school today, be careful driving in the snow. Some fast IM's tonight - I can't wait. Have a great day!
SPRINTERS - written for scy
Swim as you feel today, concentrating on great technique, getting a good feel for the water.
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/breast kick on back by 25's
200 easy choice skulling
1:00 rest
3 x 300 @ :20 rest
#1- 50 catch-up free, 50 choice breaststroke drill
#2- 50 offside breathing freestyle drill, 50 choice backstroke drill
#3- 50 ra2 la2 freestyle drill, 50 swim back/breast by 25's
1:00 rest after #3
3 x 300 pull free br 4 on middle 100 @ :20 rest
1:00 rest
From the deep end, 4 sets of:
3 x 50 swim backstroke - with a backstroke start - @ :55
2 x 50 swim negative split free @ :50
1 x 50 swim free/fly or breast by 25's @ :45
No rest between sets.
Freestyle starts before you go, maybe some skulling, too?
Do an excellent job in school today, be careful driving in the snow. Some fast IM's tonight - I can't wait. Have a great day!
Tuesday, December 2, 2008
SPRINTERS - written for scy
400 swim freeestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ 1:15 - 50 fist free, 25 breast kick on back
4 x 75 @ 1:15 - 50 1/2 ra 1/2 la backstroke drill, 25 choice kick build to FAST finish
8 x 100 @ 1:15
odds- swim negative split free br 4 @ 2nd 50;
evens - 50 swim free, 25 swim back build to FAST finish, 25 swim free br 4
1:00 rest
4 sets of:
4 x 25 kick FAST @ :40
1 x 100 kick negative split @ 1:40
4 x 25 kick FAST @ :40
1 x 50 kick FAST for time
1:00 rest between sets.
After 4th set...
1 x 200 kick FAST for time
1:00 rest
With fins:
21 x 75 swim desc 1-3 to all out smoking FAST @ 1:30
odd sets of 3 are backstroke; evens are choice - some can be free, some should be breast or fly
200 easy warmdown = 5775 scy
Tomomrrow morning will be easy pulling, with half pool sprints working on turns. Eat well tonight, drink lots of water and try to stretch out your legs. Have a great day!
SPRINTERS - written for scy
400 swim freeestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ 1:15 - 50 fist free, 25 breast kick on back
4 x 75 @ 1:15 - 50 1/2 ra 1/2 la backstroke drill, 25 choice kick build to FAST finish
8 x 100 @ 1:15
odds- swim negative split free br 4 @ 2nd 50;
evens - 50 swim free, 25 swim back build to FAST finish, 25 swim free br 4
1:00 rest
4 sets of:
4 x 25 kick FAST @ :40
1 x 100 kick negative split @ 1:40
4 x 25 kick FAST @ :40
1 x 50 kick FAST for time
1:00 rest between sets.
After 4th set...
1 x 200 kick FAST for time
1:00 rest
With fins:
21 x 75 swim desc 1-3 to all out smoking FAST @ 1:30
odd sets of 3 are backstroke; evens are choice - some can be free, some should be breast or fly
200 easy warmdown = 5775 scy
Tomomrrow morning will be easy pulling, with half pool sprints working on turns. Eat well tonight, drink lots of water and try to stretch out your legs. Have a great day!
Tuesday December 2, 2008
DISTANCE - written for scm
600 swim relaxed freestyle - good turns
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
With fins:
8 x 75 @ 1:20
1&2 - breast pull w/freestyle kick - keep arms from getting too far back under your body
3&4 - 50 choice drill, 25 fly kick on side - continuous kick here
12 x 25 @ :40
1- 1/2 FAST 1/2 easy; 2- build to all out FAST finish; 3- LUNGUSTER
1:00 rest - take off fins
16 x 100 as follows:
1&2 - swim negative split freestyle @ 1:20
3&4 - swim 50 free, 25 breaststroke, 25 free @ 1:30
1:00 rest
4 sets of:
4 x 25 kick FAST @ :45
1 x 100 kick negative split @ 2:15
4 x 25 kick FAST @ :45
1 x 50 kick FAST for time
1:00 rest between sets.
After 4th set, 1:00 rest, then...
1 x 200 kick FAST for time
1:00 rest
Finish up with...
1 x 700 pull free br 3/5/7/9 by 50's
6000 scm. Do an excellent job with your HW tonight and get excited for the rest of the week. Tomorrow will be some FAST IM's. Have a great day!
DISTANCE - written for scm
600 swim relaxed freestyle - good turns
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
With fins:
8 x 75 @ 1:20
1&2 - breast pull w/freestyle kick - keep arms from getting too far back under your body
3&4 - 50 choice drill, 25 fly kick on side - continuous kick here
12 x 25 @ :40
1- 1/2 FAST 1/2 easy; 2- build to all out FAST finish; 3- LUNGUSTER
1:00 rest - take off fins
16 x 100 as follows:
1&2 - swim negative split freestyle @ 1:20
3&4 - swim 50 free, 25 breaststroke, 25 free @ 1:30
1:00 rest
4 sets of:
4 x 25 kick FAST @ :45
1 x 100 kick negative split @ 2:15
4 x 25 kick FAST @ :45
1 x 50 kick FAST for time
1:00 rest between sets.
After 4th set, 1:00 rest, then...
1 x 200 kick FAST for time
1:00 rest
Finish up with...
1 x 700 pull free br 3/5/7/9 by 50's
6000 scm. Do an excellent job with your HW tonight and get excited for the rest of the week. Tomorrow will be some FAST IM's. Have a great day!
Monday, December 1, 2008
Monday, December 1, 2008
SPRINTERS - written for scy
400 swim relaxed freestyle - roll hips, long stroke
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
21 x 50 in sets of 3 as follows:
1- drill/kick by 25's @ 1:00
2- swim/kick by 25's @ :50
3- swim negative split free @ :40
After #21, continue right into:
6 x 25 @ :40 - odds are 1/2 FAST 1/2 drill; evens are build to FAST finish
1:00 rest
BROKEN SWIMS
4 sets of:
1 x 50 swim FAST @ :15 rest
2 x 25 swim FAST @ :10 rest
100 easy drill
:30 rest
4 x 25 swim FAST @ :10 rest
100 easy drill
:30 rest
1 x 50 swim FAST from a dive
:10 rest
1 x 50 swim FAST from a push
200 - 50 drill PERFECT, 50 easy choice
1:00 rest
After 4th set, finish up with:
5 x 150 free @ 2:00 - br 4 at 75-125, can be pull if you wish
5750 scy. Stretch tonight if you can, eat well and drink plenty of water to help you recover for tomorrow (juicy kicking). Have a great day!
SPRINTERS - written for scy
400 swim relaxed freestyle - roll hips, long stroke
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
21 x 50 in sets of 3 as follows:
1- drill/kick by 25's @ 1:00
2- swim/kick by 25's @ :50
3- swim negative split free @ :40
After #21, continue right into:
6 x 25 @ :40 - odds are 1/2 FAST 1/2 drill; evens are build to FAST finish
1:00 rest
BROKEN SWIMS
4 sets of:
1 x 50 swim FAST @ :15 rest
2 x 25 swim FAST @ :10 rest
100 easy drill
:30 rest
4 x 25 swim FAST @ :10 rest
100 easy drill
:30 rest
1 x 50 swim FAST from a dive
:10 rest
1 x 50 swim FAST from a push
200 - 50 drill PERFECT, 50 easy choice
1:00 rest
After 4th set, finish up with:
5 x 150 free @ 2:00 - br 4 at 75-125, can be pull if you wish
5750 scy. Stretch tonight if you can, eat well and drink plenty of water to help you recover for tomorrow (juicy kicking). Have a great day!
Monday, December 1, 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
8 x 50 @ 1:00
2- fist free br 3; 2- choice fly drill, mix up drills
16 x 75 as follows:
4- drill/kick FAST/drill by 25's @ 1:20
4- swim free @ 1:05
4- drill/swim/kick FAST by 25's @ 1:20
4- swim free/free/fly - build to FAST by 25's @ 1:05
1:00 rest
6 sets of:
BROKEN SWIMS:
1 x 75 swim FAST fly @ 1:20 - get time
3 x 25 swim FAST fly @ :40 - get times, add up
1 x 50 easy loosen @ 1:00 rest
4 x 25 @ :40 - odds are swim dps, evens are drill
3 x 50 swim FAST fly @ :10 rest
3 x 50 easy drill/swim by 25's @ 1:10
6400 scm. Do an excellent job with your HW tonight and get excited for the meet. Be sure to eat well this week and drink lots of water each night to help you recover for the next day. 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
8 x 50 @ 1:00
2- fist free br 3; 2- choice fly drill, mix up drills
16 x 75 as follows:
4- drill/kick FAST/drill by 25's @ 1:20
4- swim free @ 1:05
4- drill/swim/kick FAST by 25's @ 1:20
4- swim free/free/fly - build to FAST by 25's @ 1:05
1:00 rest
6 sets of:
BROKEN SWIMS:
1 x 75 swim FAST fly @ 1:20 - get time
3 x 25 swim FAST fly @ :40 - get times, add up
1 x 50 easy loosen @ 1:00 rest
4 x 25 @ :40 - odds are swim dps, evens are drill
3 x 50 swim FAST fly @ :10 rest
3 x 50 easy drill/swim by 25's @ 1:10
6400 scm. Do an excellent job with your HW tonight and get excited for the meet. Be sure to eat well this week and drink lots of water each night to help you recover for the next day. Have a great day!
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