Thursday Morning, December 31, 2009

EC & JD - written for scy
Great job so far this week!

800/400
or...
400/400/200
1:00 rest
4 x 150 @ :10 rest as follows:
75 drill/swim/drill free
75 drill/swim/kick NO FREE
18 x 50 in sets of 3 as follows:
1- drill/kick free @ 1:00
1- swim/drill NO FREE @ :55
1- swim/kick NO FREE
7 x 100 as follows:
odds- swim IM @ 1:30
evens- swim choice, except 3rd 25 is kick - @ 1:20
1:00 rest - check HR
Speedset: 16 x 50 @ 2:00
This will be the last set until next year, so let's do a great job here...
2x:
3 x 50 swim/kick @ :50
1 x 75 kick FAST for time @ 1:30
3 x 50 swim/kick @ :40
1 x 75 kick FAST @ 1:30
1 x 150 swim negative split backstroke @ 2:30
3 x 50 kick @ :50
1 x 75 - 50 swim/25 kick - FAST @ 1:30
3 x 50 kick @ :45
1 x 75 - as above FAST @ 1:30
1 x 150 kick FAST
1:00 rest between sets.
After 2nd set, finish up with...
6 x 100 pull w/snorkel - 3 @ 1:20, 3 @ 1:30
EC- 7000 scy
JD- 7200 scy
Stretch tonight, eat well and enjoy your day off. Saturday Morinng here at 8 a.m. Have a great day, see you next year!

Wednesday, December 30, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice drilling
1:00 rest
18 x 50 in sets of 3 as follows:
1- drill/kick choice by 25's @ 1:00
2- drill/swim by 25's - same stroke, @ :55
3- swim/kick by 25's @ :50
Change strokes after 6 x 50 if you wish
Check HR after #18, then get right into...
4 x 150 @ :15 rest
75 swim free - br 4/2 on 2nd 25
50 swim or kick with mod neg split
25 drill or skull
1:00 rest - check HR again
3 sets of:
3 x 100 swim desc 1-3 to what you can @ 1:45
BROKEN 100: 4 x 25 @ :10 rest
200 easy drill @ 1:00 rest
3 x 75 swim desc 1-3 to what you can @ 1:30
BROKEN 75: 3 x 25 @ :10 rest
200 easy drill @ 1:00 rest
3 x 50 swim desc 1-3 to what you can @ 1:15
BROKEN 50: 2 x 25 @ :10 rest
400 pull or 200 pull/200 drill after each set
Warmdown as you see fit, speedset tomorrow morning, then drylands tomorrow afternoon. Have a great day!

Wednesday Morning, December 30, 2009

SPRINTERS - written for scy
Sharp drilling this morning, and that's all...

400 swim freestyle
400 reverse IM - four 100 IM's, odds are drill & evens are swim
200 easy choice skulling
1:00 rest
4 x 50 choice free drill @ 1:00
4 x 75 @ 1:20 - 50 drill/swim free, 25 breast kick on back
4 x 50 choice drill NO FREE @ 1:00
4 x 75 @ 1:20 - 50 drill/swim NO FREE, 25 choice kick
6 x 150 @ :10 rest - 50 drill, 50 swim, 50 kick, odds are back, evens are choice
1:00 rest - get HR immediately & OML
With fins, 16 x 75 @ 1:20 as follows:
1-4: 50 choice breast drill, 25 kick fly on side or on back w/hands toward ceiling
5-8: 50 swim backstroke, 25 choice drill
After #16, take off fins & finish up with...
12 x 50 @ :55
odds- swim free/NO FREE by 25's
evens- choice - can be drill/swim/kick or a combination of two of them
4700 scy.
Rest up today, try to get a nap if you can. Today we'll go that set we talked about yesterday, then the speedset on Thursday Morning. Friday is OFF - I don't want you doing anything on Friday, nothing, not a single thing. Saturday at 8 a.m. & 3 p.m., then Sunday at 2 p.m. Keep up the good work & have a great day!

Wednesday Morning, December 30, 2009

DISTANCE - written for scy
Great job this week, keep up the good work....

800 swim freestyle
400 reverse IM - four reverse 100 IM's, odds are drill, evens are swim
1:00 rest
4 x 50 choice free drill @ 1:00
4 x 75 @ 1:20 - 50 drill/swim free, 25 breast kick on back
4 x 50 swim negative split free br 3 @ :45
4 x 25 @ :35 - 1/2 swim FAST choice, 1/2 drill
1:00 rest - check HR
3 x 1000 swim free br 3 @ 1:00 rest desc 1-3 to what you can (Scott's top three guys went 10:19, 10:23 & 10:24 - but none of them have gone 6:08.0!!)
2 x 250 swim free @ 3:30 at 85% of 1000 pace (about 2:30ish)
3 x 100 swim free br 3 @ 1:30 at :02 better than 1000 pace (56.4)
1 x 200 swim at 1000 pace - 1:56 high)
1:00 rest - get HR immediately & OML
Finish up with...
5 x 200 @ 3:00 as follows:
1- pull free br 3/5/7/9 by 50's
2- drill/swim by 50's NO FREE
3- kick
4- swim backstroke
5- all choice drill
7000 scy.
Eat well today, rest up for tomorrow's swim/kicks, then Friday OFF. Saturday Morning will be at 8 a.m., then Sunday at 2 p.m. Keep up the good work & have a great day!

Tuesday, December 29, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 offside breathing free drill, then 50 drill reverse IM order
200 easy choice skulling
1:00 rest
9 x 200 @ :10 rest as follows:
1- 50 choice free drill, 50 choice drill NO FREE
2- swim 50 free, 50 NO FREE - same stroke as drilling above
3- pulling, with or w/out snorkel, with choice equipment - br 4/2 without snorkel
After #9, continue right into...
8 x 25 @ :35 - JUNGLE SPRINTS
1:00 rest
With fins, 40 x 50 @ 1:00 as follows:
1&2- swim FAST - same stroke for both
3- 25 LUNGBUSTER, 25 swim FAST
4- all drill
You can change strokes after sets of 8, if you'd like
After #40, take fins off and finish up with...
6 sets of:
2 x 50 swim/kick or drill/kick by 25's @ :55
2 x 75 swim free @ :55 - br 4/2 on middle 25
No rest between sets.
200 easy loosen after 6th set = 6700 scy.
Stretch tonight if you can, get to sleep as early as possible. Tomorrow will be drilling & work on breaststroke in the am, then aerobic at night - then something FAST on Thursday morning. Have a great day!

Tuesday Morning, December 29, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is swim/drill/kick/drill by 25's
1:00 rest
14 x 50 @ :55
odds- choice freestyle drill
evens- 2 breast/2 fly drill
6 x 100 swim free br 3 @ 1:25 - moderate neg split, good kick off turns
With fins:
16 x 75 @ 1:15 as follows:
2- 50 breast pull w/free kick, 25 kick on back w/arms toward ceiling
2- 50 swim backstroke, 25 LUNGBUSTER
Take fins off after #16
6 x 100 swim free br 3 @ 1:25 - except 3rd 25 is swim breaststroke
14 x 50 @ 1:00 - 25 1/2 spin drill 1/2 swim backstroke, 25 breast pull w/free kick
6 x 100 @ 1:25 - 50 swim backstroke, 25 swim breaststroke, 25 swim free
7 x 100 pull free w/snorkel @ 1:25
1 x 700 swim backstroke - good turns & breakouts throughout
200 drill = 7200 scy
Eat well today, enjoy some time off from your RCTC classes and rest up for tomorrow. Have a great day!

Monday, December 28, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 choice backstroke drill, 50 drill IM order
200 easy choice skulling
1:00 rest
9 x 150 @ :10 rest as follows:
odds- 50 offside breathing free drill, 50 swim free, 50 swim back
evens- 50 breast kick on back, 100 IM swim
12 x 75 @ 1:05
odds- 50 swim back, 25 choice
evens - swim free/kick choice/swim free
1:00 rest - check HR
30 x 100 as follows:
1&2- kick choice moderate negative split
#3- swim/kick by 50's @ 1:20
1:00 rest
With snorkel...
21 x 50 pull w/choice equipment - 2 @ :50, 1 @ :40
200 easy drill = 6000 scy.
Eat well tonight, no alarm tomorrow morning. Have a great day!

Monday Morning, December 28, 2009

DISTANCE - written for scy
Great job yesterday!

800 swim freestyle
400 reverse IM - each 100 is 50 breast pull w/free kick, 50 drill IM order
1:00 rest
16 x 75 as follows:
1-4: 50 fist free, 25 fly kick on side @ 1:15
5-8: swim free/NO FREE/free by 25's @ 1:00
9-12: 50 choice backstroke drill, 25 breast pull w/free kick @ 1:15
13-16: swim free/kick/swim free by 25's @ 1:00
4 x 300 @ 3:40 swim free w/moderate negative split br 3, desc 1-4 if you can
1:00 rest - get HR
30 x 100 as follows:
1&2: kick negative split @ 1:40
3- swim/kick by 50's @ 1:20
400 pull free br 3/5/7/9 by 50's = 7000 scy
Eat well today, get a nap if you can. Tomorrow will be some back/breast; big free set later this week. Have a great day!

Monday Morning, December 28, 2009

SPRINTERS - written for scy
Great job yesterday!

400 swim freestyle
400 reverse IM - each 100 is 50 breast pull w/free kick, 50 drill IM order
200 easy choice skulling
1:00 rest
2 sets of:
4 x 50 ra2 la2 free @ :10 rest
4 x 75 @ 1:15 - 25 fly kick on side, 50 choice drill NO FREE
1 x 300 pull free - w/snorkel or br 4/2 throughout
:30 rest between sets
Check HR after 2nd set
Add 1 x 200 in each round, going no more than 5 rounds:
2 x 100 swim free @ 1:15 - br 4/2 on 2nd 50
1 x 200 swim free @ 2:15 - br 4/2 on 3rd 50
No rest between sets.
Get HR immediately following the last 200, then...
400 drill = 7000 scy.
Eat well today, get a nap if you can. Kicking this afternoon. Have a great day!

Sunday, December 27, 2009

EC & JD - written for scy

800/400
or...
400/400/200
1:00 rest
3 sets of:
1 x 200 drill/kick/drill/swim by 50's
:10 rest
3 x 50 swim/drill by 25's @ 1:00 - build the swim 25 to a FAST turn, except for #2, which is swim dps
No rest between sets
After 3rd set, continue right into...
8 x 50 @ :45
odds- swim neg split free
evens- swim free/NO FREE by 25's, build the 2nd 25 to FAST
1:00 rest - check HR
8 sets of:
2 x 50 swim at 200 GP @ 1:00
1 x 50 swim FASTER than 200 GP @ 1:00
1 x 100 drill/kick by 50's @ 2:00
No rest between sets.
Finish up with...
5 sets of:
2 x 100 swim free @ 1:15
1 x 100 kick choice @ 1:45
No rest between sets
200 drill after 5th set = 5950 (JD) & 5750 (EC)
Eat well tonight, rest up for tomorrow. Let's go over your Foxjet entries before you go. Have a great day!

Saturday, December 26, 2009

EC - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/drill/kick/drill by 25's
200 easy choice skulling
1:00 rest
6 x 75 @ :10 rest - 50 fist free, 25 breast kick on back or fly kick on side
4 x 50 @ 1:00 - 25 breast pull w/free kick, 25 choice backstroke drill
6 x 75 - 25 swim breaststroke build to strong finish, 50 drill/swim backstroke
4 x 100 @ 1:30 - 50 swim neg split free, 50 swim back/breast
8 x 100 pull w/snorkel @ 1:30 (@ 1:40 if you need to) - remember, breathe only through your mouth
8 sets of:
2 x 100 swim moderate negative split free @ 1:20 - br 4/2 on 2nd 50
1 x 125 swim free @ 1:20 - br 4/2 on last 50
No rest between sets.
After 8th set, finish up with 3 sets of:
4 x 25 @ :35 jungle sprints
4 x 50 swim build to FAST/drill by 25's @ 1:00 - one set must be fly.
No rest between sets.
200 easy drill after 3rd set = 7000 scy.
Stretch tonight, eat well. Tomorrow at 2 p.m. Have a great day!

Saturday, December 26, 2009

EC & JD - written for scy

800/400
or 400/400/200
1:00 rest
4 x 300 @ :15 rest
odds- 50 offside breathing freestyle drill, 50 choice drill NO FREE
evens- pull free br 4/2 (EC), 3/5/3/7/3/9 by 50's (JD)
8 x 75 swim free br 3 (JD) or 4/2 (EC) 4 @ 1:00, 4 @ :55
24 x 150 in sets of 4 as follows:
1&2- kick negative split & descend 1-2 @ 2:40
3- 3 x 50 kick FAST @ :10 rest
4- swim BIG negative split free (odd sets) or back (even sets)
1:00 rest between sets.
400 easy pull after #24 = 7000 scy (JD) & 6800 (EC).
Eat well today, be careful getting around outside. Have a great day!

Thursday, December 24, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is 50 drill, 50 kick
1:00 rest
3 sets of:
4 x 50 drill choice @ :55 - same stroke for all 4
4 x 25 @ :30 swim dist per stroke - same stroke as drilling above, desc stroke count 1-4 if you can
6 x 50 kick @ :55 (@ :50 in 2nd set; @ :45 in 3rd set)
1 x 300 pull free br 3/5/3/7/3/9 by 50's
:30 rest between sets.
1:00 rest after 3rd set - check HR
6** sets of:
6 x 75 swim @ 1:30 desc 1-3/4-6 to FAST
50 drill @ 1:00 immediately after #6
BROKEN 100:
50 FAST @ :10 rest, then 2 x 25 FAST @ :10 rest
**odd sets, the 75's are IM, and the BROKEN 100 is IM order (fly in 1st set; back in 3rd set; breast in 5th set);
even sets- the 75's are IM order (fly in 2nd set; back in 4th set; breast in 6th set) and the BROKEN 100 is IM
200 easy drill after 6th set = 7700 scy
Enjoy your day off tomorrow. Saturday Morning here at 8:00 a.m. Excellent job with the workouts this week - keep up the good work and stay focused on the Foxjet meet (and a High Point award other than 3rd). Have a great day!

Thursday, December 24, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 drill, 50 kick
200 easy choice skulling
1:00 rest
3 sets of:
4 x 50 drill choice @ :10 rest - same stroke for all 4 x 50's
4 x 25 swim dist per stroke @ :10 rest, desc stroke count if you can
6 x 50 kick choice @ :55 (2nd set @ :50; 3rd set @ :45)
1 x 300** pull free (one set can be swim backstroke if you wish)
**br 4/2 on 2nd 150 of each 300
:30 rest between sets, check HR
After 3rd set, 1:00 rest, then...
6 x 600 swim free @ 7:30 - #1 & 4 can be pull, but br 4/2 throughout
200 easy drill = 7500 scy.
Hope you enjoyed FESTIVUS...enjoy your day off tomorrow. Saturday Morning here at 8 a.m. Have a great day!

Wednesday, December 23, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
8 x 75 @ :10 rest
2- 50 choice free drill, 25 breast kick on back
2- 50 swim free, 25 choice drill NO FREE
2 x 300 @ :20 rest - 50 swim neg split free, 50 drill/swim NO FREE
8 x 25 @ :35 - 1/2 swim FAST 1/2 drill
1:00 rest
20 x 200 @ 4:00 - 100 FAST, 100 drill - anything 55.0 or slower doesn't count
200 easy warmdown = 6600 scy
Stretch tonight and get to sleep as early as possible. Plan on regular time tomorrow. Have a great day!

Wednesday Morning, December 23, 2009

EC & JD - written for scy
Great job so far this week; sharp drilling today

800/400
or...
400/400/200
1:00 rest
8 x 100 (JD @ 1:40, EC @ :10 rest) as follows-
odds- 50 fist free, 50 double arm backstroke drill
evens- 50 swim back, 50 breast kick on back
6 sets of:
1 x 50 @ :50 - 25 swim free, 25 breast pull w/free kick
2 x 50 @ :50 - 25 swim free, 25 drill, swim or kick - NO FREE
1 x 150 pull free @ 2:15 - EC br 4/2; JD br 3/5/7 by 50's
No rest between sets.
After 6th set, check HR, then get right into...
1 x 1200 as follows:
300 pull free - EC br 4/2 throughout, JD br 3/5/7 by 100's
200 drill-swim by 50's NO FREE
100 skulling
100 IM swim
200 kick - 50 free, 50 NO FREE
300 swim backstroke - great turns & breakouts throughout
1:00 rest - check HR
EC - 200 easy loosen = 5000 scy. Stretch this morning, try to get a nap today. Have a great day!
JD - 2 sets of:
4 x 75 swim free @ 1:00 br 3
6 x 75 @ 1:10 - 1st set is 50 back, 25 breast; 2nd set is 50 breast, 25 free
No rest between sets.
200 easy drill after 2nd set = 6700 scy.
Eat well today, stay hydrated - BIG day tomorrow. Have a great day!

Tuesday, December 22, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 drill/swim reverse IM order, 50 choice backstroke drill
200 easy choice skulling
1:00 rest
4 x 75 @ :10 rest - 50 offside breathing free drill, 25 choice
2 x 300 @ :15 rest - 50 fist free, 50 swim free, 50 drill/kick NO FREE
4 x 100 swim @ 1:30 - 50 free br 4/2, 50 NO FREE
2 x 200 kick negative split @ :20 rest
1:00 rest - check HR
8 sets of:
3 x 75 kick desc 1-3 to all out FAST @ 1:30
BROKEN 75:
odd sets- 50 kick FFT, :10 rest, 25 kick FFT
even sets- 3 x 25 kick FAST @ :10 rest
100 easy drill after 3rd & 6th sets.
Finish up with
8 x 50 drill/swim by 25's breaststroke @ :10 rest
4 x 75 pull free br 4/2 on 2nd 25 @ 1:10
6000 scy. Stretch tonight, eat well and get to sleep as early as possible. Have a great day!

Tuesday Morning, December 22, 2009

SPRINTERS - written for scy
Great job yesterday

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ 1:00 - 6 kicks 1 pull backstroke drill, keep head back, good hip rotation throughout
4 x 50 @ :50 choice freestyle - drill, swim, pull or kick
3 x 200 @ :15 rest - 50 choice backstroke drill, 50 swim negative split backstroke
4 x 50 @ :50 choice freestyle - as above
6 x 75 @ 1:20 - 50 drill/swim breaststroke by 25's, 25 choice fly drill
12 x 25 @ :30 as follows:
1- fly pull w/free kick
1- swim fly build to FAST finish
1- dolphin kick on side
4 x 50 @ :50 choice freestyle - as above
1 x 900 swim backstroke - 200 cruise (can mix in some drilling if you'd like), 100 moderate to somewhat strong (not strong strong)
1:00 rest - check HR
With fins:
24 x 25 @ :40
1- 1/2 FAST 1/2 drill
2- swim build to FAST finish
3- all drill
4- all swim FAST
If there is time, work on starts - free AND back.
Eat well today, be careful getting around in the snow. I'll be here by about 1:30, I'll post the workout as early as possible. Have a great day!

Tuesday Morning, December 22, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick choice by 25's
1:00 rest
12 x 75 in sets of 4 as follows:
1-2: 50 fist free br 3, 25 fly kick on side @ 1:20
3-4: 50 swim neg split free, 25 choice kick @ 1:10
1:00 rest
9 x 600 swim free @ 7:30 desc 1-3's to what you can, #3 in each should be juicy!
200 easy drill = 7700 scy
Eat well today, be careful getting around in the snow. Tomorrow will be mostly drilling and a quick speed set with the fins. Have a great day!

Monday, December 21, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - eah 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 50 drill @ 1:00 - 2 fist free drill, 2 breast pull w/free kick
4 x 75 @ 1:20 - 25 choice breast drill, 25 swim breast, 25 fly kick on side
3 x 150 @ 2:20 - 75 swim free br 4/2, 50 choice drill NO FREE, 25 breast kick on back
6 x 100 @ 1:40 - 50 swim backstroke, 50 drill backstroke
9 x 50 @ :45
1- swim neg split free br 4/2
1- swim backstroke
1- swim breast/back by 25's
1:00 rest - check HR
6 sets of:
3 x 75 swim free @ 1:30 desc 1-3 to 90%
4 x 50 swim @ 1:10 at 2nd 50 split of 100 Goal Time (25.8 or better)
75 drill @ 2:00
No rest between sets.
8 x 100 pull free br 4/2 @ 1:30 or swim back-drill by 100's @ :10 rest
7000 scy.
Stretch tonight, eat real well and get to sleep as soon as possible. Tomorrow a.m. will be drilling and a fin set (25's). Have a great day!

Monday Morning, December 21, 2009

SPRINTERS - written for scy
Hope you're feeling better today

400 swim freestyle
400 reverse IM - each 100 is 50 drill reverse IM order, 50 breast pull w/free kick
200 easy choice skulling
1:00 rest
3 sets of:
2 x 125 @ :10 rest - 75 drill/swim/drill by 25's, then 50 kick choice - change kick from set to set
2 x 100 @ 1:40 - 50 fist free, 50 swim free/NO FREE by 25's
No rest between sets. Check HR after 3rd set
6 x 50 swim/kick by 25's - 3 @ :50, then 3 @ :45, then...
6 sets of:
2 x 125 swim choice @ 1:40
2 x 150 swim free @ 1:40 - br 4/2 on last 50
No rest between sets, except 1:00 rest after 3rd set
200 easy drill after 6th set = 6150 scy.
Eat well today, drink plenty of water. Something fast tonight, have a great day!

Monday Morning, December 21, 2009

DISTANCE - written for scy
Big day today, be expeditious with the warmup

800 swim freestyle
400 reverse IM - each 100 is 50 drill choice reverse IM order, 50 breast pull w/free kick
1:00 rest
With fins, 2 sets of:
4 x 50 @ :55 - 25 fly kick on side, 25 choice fly drill
3 x 100 @ 1:40 - 50 kick on back w/arms toward ceiling, 50 breast pull w/free kick
No rest between sets. After 2nd set, check HR
18 x 100 as follows:
odds- swim free br 3 @ 1:10
evens- swim free br 3, except 3rd 25 is swim breaststroke @ 1:20
1:00 rest - get HR
8 sets of:
3 x 75 kick desc 1-3 to all out FAST @ 1:30
BROKEN 75:
odd sets - 50 kick FAST @ :10 rest, then 25 kick FAST
even sets - 3 x 25 kick FAST @ :10 rest
100 drill @ 2:00 after odd sets;
100 swim @ 2:00 negative split free after even sets
200 easy drill after 8th set = 7400 scy
Eat well today, stretch tonight if you can - big 600's tomorrow. Have a great day!

Sunday, December 20, 2009

EC & JD - written for scy

400/400/200
or...
800/400
1:00 rest
16 x 50 in sets of 4 as follows:
2- drill/swim by 25's
2- kick choice
8 @ :55, 8 @ :45
3 sets of:
15 x 25 as follows:
1- kick build to FAST @ :40
1- swim all out FAST @ :40
1- LUNGBUSTER @ :20
1 x 5:00 swim @ 6:00 - increase your yardage on the 5:00 swims to what you can on #3
No rest between sets
With fins:
12 x 150 swim desc 1-3 @ 2:40 to all out FAST
200 easy drill = approximately 6300 or 6500 scy.
Rest up tonight, eat well & get ready for a big week. Have a great day!

Friday, December 18, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
2 sets of:
4 x 50 @ :10 rest - offside breathing freestyle drill
1 x 250 @ :10 rest - odd 50's are swim free, even 50's are choice drill NO FREE
4 x 50 swim free/NO FREE by 25's (same sgtroke as drilling on 250 above) @ :45 in 1st set; @ :40 in 2nd set
No rest between sets. After 2nd set, get right into...
6 x 150 swim choice @ 1:55 - 3rd 50 is free br 4/2
1:00 rest - get HR immediately & OML
6 sets of:
3 x 25 @ :40 - 1/2 swim FAST 1/2 drill
1 x 100 swim FAST for time
1 x 100 drill @ 1:00 rest
3 x 25 swim FAST for time @ :10 rest
50 drill @ 1:00 rest
Warmdown with...
400 drill/kick choice by 50's
8 x 50 pull or swim choice @ :50 - pull is br 4/2 on 2nd 25
6400 scy
Great job this week! Enjoy your day off tomorrow, see you Sunday at 2 p.m. Have a great day!

Friday Morning, December 18, 2009

DISTANCE - written for scy
Big day today, you'll have to hustle in the warmup!

800 swim freestyle
400 reverse IM - each 100 is swim/kick/swim/drill by 25's
1:00 rest
4 x 125 @ 2:15 - 50 fist free drill, feel water on forearms, 75 drill/kick/drill by 25's NO FREE
3 sets of:
4 x 75 @ 1:10
2- swim/kick/swim free by 25's
2- swim NO FREE/free/NO FREE by 25's
3 x 100 swim free br 3 @ 1:15 (@ 1:10 in 2nd set, @ 1:05 in 3rd set)
No rest between sets.
1:00 rest after 3rd set, check HR immediately & OML
9 x 50 kick @ :50 - 2 easy 1 FAST for time
1 x 200 swim negative split free - 90% effort on 2nd 100
:30 rest
9 x 50 kick @ 1:00 - 2 easy 1 FAST for time
1 x 200 swim negative split free - 95% effort on 2nd 100
:30 rest
9 x 50 kick @ 1:10 - 2 easy, 1 FAST for time
1 x 200 swim negative split free - 100% effort on 2nd 100
50 easy
1:00 rest
Finish up with...
15 x 100, all @ 1:20
1- pull free br 3/7 by 50's
1- swim backstroke w/great turns & breakouts
1- swim IM
200 easy drill = 7200 scy
Enjoy your day off tomorrow, Sunday at 2 p.m. Have a great day!

Friday Morning, December 18, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/kick/swim/drill by 25's
200 easy choice skulling
1:00 rest
4 x 150 @ :15 rest - 75 choice drill, 50 choice kick, 25 skulling
8 x 50 @ :10 rest - 25 ra2 la2 free, 25 choice drill NO FREE
4 x 75 swim free - build kick on 2nd 25 - @ 1:10
4 x 75 swim breast/back/breast by 25's @ 1:15
4 x 75 swim back w/good turns & breakouts @ 1:10
1:00 rest
SPEEDSET: 16 x 50 @ 2:00 FAD
Warmdown at least 400 before you go.
Have a great day!

Thursday, December 17, 2009

SPRINTERS - written for scy
Hope drylands went well for you this morning...

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 100 @ 1:40 - 50 ra2 la2 free, 50 breast kick on back
4 x 100 @ 1:40 - 50 swim free, 50 choice drill NO FREE
16 x 50 in sets of 4:
2- swim free neg split
2- swim free/NO FREE by 25's - 2nd 25 should be same stroke as drilled on previous 4 x 100's
odd sets @ :45
even sets @ :40
1:00 rest - get HR immediately & OML
6 sets of:
6 x 25 @ :40
1- swim 1/2 FAST 1/2 drill
1- kick build to FAST
1- LUNGBUSTER
1 x 250 swim free @ 3:00 - br 4/2 on last 75
1 x 150 swim negative split @ 2:00 - br 4/2 on 2nd 75
1 x 100 swim free @ 1:00 - br 4/2 on 2nd 50
No rest between sets.
6 x 50 pull (or 300) & 200 easy drill after 6th set = 7000 scy.
Stretch tonight, eat well & get excited for your break. Have a great day!

Thursday Morning, December 17, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is drill/swim/drill IM order, then last 25 is breast pull w/free kick
1:00 rest
9 x 100 as follows, all @ 1:45
1- 50 fist free drill, 50 breast kick on back
2- 50 choice drill, 50 fly kick on side
3- IM drill
3 x 300 pull free @ 4:30 - #1 is br 3/5 by 50's; #2 is br 3/7 by 50's; #3 is br 3/9 by 50's
24 x 50 @ :45 in sets of 4 (6 times through):
2- swim negative split free br 3
2- swim IM order by 25's
1:00 rest - get HR immediately & OML
With fins:
12 x 75 @ 1:30 as follows:
50- breast pull w/free kick, desc 1-3 to FAST
:10 rest
25 LUNGBUSTER
1:00 rest after #12
Finish up with...
4 sets of:
2 x 150 swim negative split free br 3 @ 1:50
3 x 50 swim back/breast by 25's @ :50 in odd sets, @ :45 in even sets
No rest between sets.
200 easy drill after 4th set = 7200 scy.
Do an excellent job in school today, eat well and stay well hydrated. Have a great day!

Wednesday, December 16, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 choice backstroke drill, 50 drill/kick by 25's IM order
200 easy choice skulling
1:00 rest
12 x 50 as follows:
2- drill/fly kick on side by 25's @ 1:00
2- swim free/NO FREE by 25's @ :45 - 2nd 25 should be what you drill on first 2 x 50's
From the middle of the pool:
8 x three-turn 75's @ :10 rest - 2 free, 2 NO FREE, 1 w/moderate turns, 1 FAST
1:00 rest
With board & bleach bottle, 12 minutes of:
:30 - kicking out as far as you can & hold it for :02, then back to the wall & repeat
:30 rest
1:00 rest - get HR
4 sets of:
3 x 200** kick negative split, descend 1-3 to what you can @ 3:20 - #3 should be juicy
** vertical dolphin kick w/bleach bottle after each 200 until the 3:20
3 x 50 kick FAST @ :50 (@ 1:00 in 2nd set; @ :50 in 3rd set; @ 1:10 in 4th set)
50 easy after each set
After last set, warmdown with...
6 x 100 pull free br 4/2 @ 1:30
6000 scy
Stretch tonight, eat well and think about the events you'd like to swim at the Foxjet meet. Have a great day!

Wednesday Morning, December 16, 2009

DISTANCE - let's do the workout from Tuesday, December 15


SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
9 x 100 as follows, all @ :15 rest
1- 50 fist free, 50 swim free
2- choice drill/swim by 50's NO FREE
3- kick negative split
1 x 800 as follows:
50 drill/swim by 25's choice NO BACKSTROKE
100 swim backstroke
50 breaststroke kick w/board easy/FAST by 25's
6 x 50 swim breast/free by 25's @ :50 - build breaststroke to FAST finish
1:00 rest - get HR
With fins, 5 sets of:
3 x 25 @ :40 breast pull w/free kick - FAST hands back to the front
3 x 25 as follows:
1- swim 1/2 FAST 1/2 drill @ :30
2- LUNGBUSTER @ :20
3- swim all FAST @ :30
After 5th set, finish up with...
200 drill then work on backstroke starts, or...
1 x 800 backstroke: 100 smooth, 50 real strong, 50 drill
200 drill
Eat well today, keep drinking your water. Have a great day!

Tuesday, December 15, 2009

SPRINTERS - written for scy
Great job this weekend!

400 swim freestyle
400 reverse IM - each 100 is 50 drill, 25 kick, 25 breast pull w/free kick
200 easy choice skulling
1:00 rest
6 x 150 @ :15 rest as follows:
50 offside breathing free drill, 50 drill/swim breaststroke, 50 kick w/good underwater dolphin kick
8 x 25 @ :35 - jungle sprints - 2 free, 2 NO FREE
3 x 300 pull free @ :20 rest -
#1- br 4/2 on last 100
#2- br 4/2 on last 200
#3- br 4/2 throughout
1:00 rest - get HR immediately & OML
6 x 50 kick choice @ :45
4 x 125 swim @ 1:35
4 x 75 swim 50 back, 25 breast @ 1:10
6 x 50 kick choice @ :45
4 x 225 swim free @ 2:35
4 x 75 swim 25 back, 50 breast @ 1:10
6 x 50 kick @ :45
4 x 75 swim back/breast/free by 25's @ 1:10
3 x 325 swim free @ 3:40
Get HR immediately & OML
200 easy drill = 7375 scy
Stretch tonight, think about the Foxjet entries. Have a great day!

Tuesday Morning, December 15, 2009

DISTANCE - written for scy
Great job this weekend!

800 swim freestyle
400 reverse IM - each 100 is 50 drill, 25 swim, 25 fly kick on side
1:00 rest
4 x 50 @ 1:00 - 25 catchup free drill, 25 choice breaststroke drill
6 x 75 @ 1:20 - 25 breast kick on back, 25 breast pull w/free kick, 25 choice backstroke drill
4 x 50 @ :50 - swim backstroke/swim breaststroke by 25's
1:00 rest
3 sets of:
3 x 100 swim/kick by 50's @ 1:30
1 x 1200 swim free br 3, desc the 3 x 400 to 85%, no 400 slower than 5:10
:20 rest after 1200
4 x 50 kick FAST @ :50 (@ 1:00 in 2nd set, then @ 1:10 in 3rd set)
200 easy drill after the 3rd set = 7350 scy.
Eat well today, stay well hydrated. Four weeks until the Foxjets meet, let's talk about your events for that meet. Have a great day!

Friday Morning, December 11, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/choice breast drill by 25's
200 easy choice skulling
1:00 rest
3 x 150 @ :15 rest - 50 ra2 la2 free, 50 1/2 ra 1/2 la back drill, then 50 choice
4 x 100 @ 1:45 - 50 offside breathing free drill, 25 free swim, 25 fly kick on side
16 x 50 as follows:
4 @ :55 - odds swim/kick free, evens swim free/NO FREE
4 @ :45 - swim free - can be pull for one round if you'd like, but br 4/2
12 x 25 @ :40 -
1- FAST breakout & 3 strokes, then drill
2- swim build to FAST
3- choice drill or skulling
Finish up with a 400 easy drill or pull
Have a safe trip out to the meet, see you at the pool!

Thursday, December 10, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
3 x 100 @ 1:45 - 50 offside breathing free, 50 swim free; then
3 sets of:
4 x 75 @ :10 rest - drill/swim/kick on odds, drill/swim/drill on evens
2 x 75 swim free/NO FREE/free by 25's @ 1:10** - 2nd 25 should be same stroke you drill on 75 above
** - 2nd set @ 1:05; 3rd set @ 1:00
No rest between sets.
After 3rd set, get right into...
8 x 25 @ :35- JUNGLE SPRINTS
1:00 rest - check HR
6 sets of:
4 x 25 swim at 90% @ :35
4 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:10
100 drill
1:00 rest between sets.
300 easy pull after 3rd set
After last set, finish up with...
4 x 100 swim free @ 1:15
300 choice drill
6250 scy.
Stretch tonight, drink plenty of water between now and the time you leave tomorrow, and get excited for the meet. Have a great day!

Thursday Morning, December 10, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
4 x 75 @ :10 rest - 50 offside breathing free drill, 25 breast kick on back
4 x 75 @ 1:20 - 50 choice drill NO FREE, 25 fly kick on side
1 x 600 pull free br 3/5/7/9 by 50's (in 2nd set, go swim free or back)
:30 rest between sets; check HR after 2nd set, then finish up with...
12 x 50 swim @ 1:10, desc 1-3's to something all out smoking FAST
200 easy loosen = 4400 scy.
Rest up today, get excited for the meet - make sure you drink plenty of water between now and tomorrow afternoon. Have a safe ride out there, see you at the pool!

Wednesday, December 9, 2009

EC & JD - written for scy

800/400
or...
400/400/200
3 sets of:
3 x 50 fist drill/swim free @ 1:00
3 x 50 drill/swim @ 1:00 - back in 1st set, breast in 2nd & fly in 3rd
1 x 100 swim @ 1:30 - desc 1-3 by set
1 x 200 swim neg split free - desc 2nd 100 1-3 by set
:30 rest between sets; check HR after 3rd set
4 sets of:
3 x 25 as follows-
:30 kick FAST on back at wall, then 25 swim FAST breaststroke - all @ 1:10
4 x 50 swim back/breast by 25's @ :50 (@ :45 in 2nd set, @ :50 in 3rd set, then @ :40 in 4th set
4 x 75 swim free @ :55 (in 3rd set, go 50 swim/25 kick @ :55, in 4th set go kick/swim/kick by 25's @ 1:00)
1:00 rest between sets.
After 4th set, finish up with...
24 x 25 @ :40 w/fins in sets of 4
200 easy loosen after last 25 = 6200 scy (JD) & 6000 scy (EC)
Tomorrow we should be back to our regular schedule (and pool) - thanks for being flexible today. Enjoy the rest of the day!

Tuesday Morning, December 8, 2009

EC & JD - written for scy

800 or 400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling (EC only)
1:00 rest
4 x 75 @ 1:15 - 50 fist free drill, 25 1/2 ra 1/2 la backstroke drill - keep head back, steady kick
4 x 75 @ 1:15 - 50 choice drill/swim by 25's, 25 fly kick on back
6 x 25 @ :40 as follows:
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST
2 sets of:
2 x 50 swim free/NO FREE by 25's @ :50
2 x 150 swim negative split free @ 1:50 - EC br 4/2 on middle 50, JD br 3
No rest between sets.
After 2nd set, get HR immediately & OML
1:00 rest
8 x 250 (all @ 5:00) as follows:
1 x 100 swim free @ 1:10
2 x 50 swim at 200 GP or FASTER @ :50
50 drill
After 8th set...
JD- 400 pull free br 3/5/7/9 by 50's
EC - warmdown with 12 x 50 - 2 drill @ 1:00, 2 pull free br 4/2 @ :50 = 5150 scy
Make sure you eat this morning. Hope your exams go well, be careful driving.
JD - finish up with...
6 x 300 @ 4:30 - negative split & desc 2nd 150 1-3 & 4-6 to what you can; #'s 3 & 6 should be juicy
200 easy loosen = 7150 scy
Eat well today, rest up and get excited for the meet. I'll email you later today about tomorrow's options. Enjoy the snow!

Monday, December 7, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 swim/drill, then 50 choice backstroke drill
200 easy choice skulling
1:00 rest
8 x 50 @ 1:00
2- catch-up free
2- drill/swim breaststroke - fast hands to the front, chin back
3 x 100 drill/kick choice by 50's @ 1:40
3 x 100 @ :10 rest - 50 swim, same stroke as previous 3 x 100, then 50 skulling
3 x 100 @ 1:30 - 50 swim free br 4/2, 50 pull breaststroke
1:00 rest - check HR
12 x 300 @ :20 rest as follows:
1- 50 drill, 25 fly kick on side, 50 drill, 25 choice kick
1- kick choice, desc 1-3 to what you can, should be juicy, #4 with a board
1- pull free br 4/2
1:00 rest after #12, then...
All @ :30 rest:
200 -150 pull br 4/2, 50 kick FAST
200- 100 pull br 4/2, 100 kick FAST
200- 50 pull br 4/2, 150 kick FAST
50 easy
1:00 rest
200 kick FAST for time
250 easy drill = 7000 scy.
Stretch tonight, get to sleep as early as you can. My vote is for tomorrow am, then pm again if the Y is open. Let me know what you think. Have a great day!

Monday Morning, December 7, 2009

DISTANCE - written for scy
Be deliberate in the warmup, the kick set will take some time

800 swim freestyle
400 reverse IM - each 100 is 50 drill/25 swim/25 kick fly on side
1:00 rest
7 x 100 as follows:
odds- 50 ra2 la2 free drill, 50 swim free @ 1:40
evens- 50 2 fly/2 breast drill, 50 swim fly/choice by 25's @ 1:40
4 x 125 @ 2:15 - 50 drill/swim free, 25 breast kick on back, 50 drill/swim NO FREE
1:00 rest - check HR
4 sets of:
75 swim IM @ 1:15
50 kick FAST @ :50
25 LUNGBUSTER @ :30
25 kick FAST @ :30
2 x 50 swim/kick free @ :50
4 x 50 kick @ :40** get time, figure average - should be FAST in each set
1:00 rest between sets
** @ :50 in 2nd set; @ 1:00 in 3rd set; @ 1:10 in 4th set
After 4th set...
6 x 50 easy choice @ :55
1 x 100 kick all FAST for time
1:00 rest
Finish up with...
6 x 250 swim free br 3 @ 3:10
200 easy loosen = 6400 scy.
Stretch tonight, eat well & get excited ofr the meet. Have a great day!

Monday Morning, December 7, 2009

SPRINTERS - written for scy
Let's talk about the rest of this week, particularly Tues or Tues AM

400 swim freestyle
400 reverse IM - each 100 is 50 drill/25 swim/25 fly kick on side
200 easy choice skulling
1:00 rest
7 x 100 @ :10 rest - 50 fist free drill, 25 choice breaststroke drill, 25 2 fly/2 breast drill - except #'s 4 & 7 are...50 drill/50 swim backstroke
2 x 50 drill/kick NO FREE @ :55
3 x 100 swim @ 1:25 - except 3rd 25 is swim same stroke as 50's drill above
1 x 200 swim negative split backstroke - get time
:20 rest - just :20
2 x 50 drill/kick free @ :55
4 x 250 swim free @ 3:00 - br 4/2 on 4th 50
1 x 200 swim negative split backstroke, bigger neg split than on #1
:20 rest
2 x 50 drill/kick choice @ :55
13 x 100 as follows:
odds- swim free br 4/2 on 3rd 25 @ 1:10
evens- swim free @ 1:20 - except 3rd 25 is kick
1 x 200 swim negative split back - biggest neg split of the day
:20 rest - get HR immediately
200 ez drill = 5400 scy.
Be real careful getting around today. Eat well & get excited for the meet. Have a great day!

Sunday, December 6, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/drill by 25's
1:00 rest
9 x 200 as follows, all @ :15 rest
1- 50 offside breathing drill, 50 drill/swim by 25's NO FREE
2- drill/swim by 50's breaststroke
3- all kick, desc 50's 1-3 (slightly), then 4th 50 is easy kick
3 sets of:
3 x 100 swim free br 3 @ 1:25
2 x 50 swim free/NO FREE by 25's @ :45
1 x 400 free pull - br 3/5* by 50's in 1st set,
*br 3/7 by 50's in 2nd set
*br 3/9 by 50's in 3rd set
:20 rest after each round - no more than :20
With fins, 6 sets of:
1 x 50 swim build to FAST/fly kick on side by 25's @ :50
1 x 25 @ :40 - 1/2 swim FAST 1/2 drill
1 x 25 @ :40 - swim FAST
1 x 50 @ 1:00 - 25 LUNGBUSTER, 25 swim FAST - how fast can you go here?
200 easy drill after last set = 6500 scy.
Rest up today, get excited for the meet. See you tomorrow morning - big kicking, then something FAST on Tuesday. Have a great day!

Sunday, December 6, 2009

SPRINTERS - written for scy
Pretty moderate after yesterday's drylands

400 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/drill
200 easy choice skulling
1:00 rest
9 x 200 as follows, all @ :20 rest
1- 50 offside breathing free drill, 50 drill/swim backstroke
2- drill/swim breaststroke by 50's
3- kick - descend (slightly) 50's 1-3, then 4th 50 is easy
1:00 rest after #9, get HR
2 sets of:
6 x 50 - 2 swim free/NO FREE @ :50, 1 swim free @ :40 br 4/2
6 x 50 pull free br 4/2 @ :45
6 x 50 breaststroke - 2 drill/swim @ 1:00, 1 drill/kick @ 1:00
After 2nd set, continue right into...
1 x 800 as follows:
all swim backstroke, or...
all easy kick, or...
400 of each
200 easy drill = 5600 scy.
Stretch again tonight, stay well hydrated. See you tomorrow morning, have a great day!

Friday, December 4, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick IM order, 50 drill choice/swim breaststroke
200 easy choice skulling
1:00 rest
4 x 150 @ :20 rest- 75 choice free drill, 50 choice kick on back, 25 skulling
4 x 75 - 50 drill/swim NO FREE, 25 breast kick on back
2 sets of:
1 x 300 - 50 swim free, 50 swim NO FREE
6 x 50 swim - @ :45 in 1st set, @ :40 in 2nd set
No rest between sets.
After 2nd set, get HR
6 sets of:
3 x 100 swim desc 1-3 to all out smoking FAST @ 1:40
50 drill
BROKEN 100 -
4 x 25 @ :10 rest;
50 @ :10 rest, then 2 x 25 @ :10 rest;
25/50/25, all @ :10 rest
50 drill @ 1:00 rest after each BROKEN 100
300 drill after last round = 6400 scy.
Rest up this weekend, stretch each day & say hello to carla for me. Sunday's workout will be posted early. Have a great day!

Friday Morning, December 4, 2009

DISTANCE - written for scy
Great day yesterday, monster kicking!

800 swim freestyle - count by 100's, don't lose count
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
8 x 125 as follows:
2- 50 offside breathing free, 25 breast kick on back, 50 drill NO FREE OR FLY
2- 50 swim free br 3, 75 drill/drill/kick choice by 25's
4 x 50 swim/kick by 25's @ :55
4 x 75 swim free br 3 @ :55
4 x 100 swim/kick by 50's @ 1:30
4 x 125 swim free br 3 @ 1:30
1:00 rest - get HR
8 sets of:
1 x 75 drill/swim/drill by 25's @ 1:30
1 x 75 swim/drill/swim by 25's @ 1:30
1 x 75 all swim - FAST - @ 1:30
1 x 50 easy drill @ 1:00
BROKEN 75 -
odd sets, 50 FFT/:10 rest/25 FFT
even sets, 3 x 25 FFT @ :10 rest
:30 between sets - that's all
200 easy drill/400 pull free br 3/5/3/7 by 50's = 7000 scy.
Eat well today, stretch tonight & get excited for the meet next weekend. Enjoy your day off tomorrow, you did a great job this week. Have a great day!

Friday Morning, December 4, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 125 @ :10 rest as follows...
2- 50 offside breathing free drill, 25 breast kick on back, 50 breast pull w/free kick
2- 50 drill/swim breaststroke by 25's, 75 swim-drill-swim backstroke
16 x 75 in sets of 4:
4- swim back/breast/free by 25's @ 1:10
4- swim free @ 1:00 - br 4/2 on 2nd 25, build 3rd 25 to FAST finish
1:00 rest
SPEEDSET - 16 x 50 @ 2:00 FAD
Choice warmdown until 6:50 - no later than that.
Stay well hydrated today, have a great day!

Thursday, December 3, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/drill/kick/drill by 25's
200 easy choice skulling
1:00 rest
3 sets of:
4 x 75 @ 1:15 - 50 fist drill, 25 fly kick on side in 1st set; choice drill/drill/kick in 2nd & 3rd
1 x 200 choice negative split - one set kick, other sre choice, swim, pull or kick
No rest between sets.
Get HR after 3rd set; then...
4 x 50 choice swim/kick by 25's @ :55
4 x 75 swim free @ :55 - br 4/2 on 2nd 25
4 x 100 choice swim/kick by 50's @ 1:30
4 x 125 swim free @ 1:30 - br 4/2 on last 50
1:00 rest
9 x 100 swim free desc 1-3's to what you can @ 1:40
9 x 100 swim-kick by 50's desc 1-3's to what you can on 1:50
9 x 100 kick desc 1-3's to what you can @ 2:00
400 easy drill = 7000 scy.
Stretch tonight, eat well & get to sleep as early as you can. Speedset tomorrow morning, broken swims tomorrow night. Have a great day!

Thursday, December 3, 2009

DISTANCE - written for scy
Big day today, we'll have to hustle to get it all in

800 swim freestyle
400 reverse IM - each 100 is drill/kick/swim/kick by 25's
1:00 rest
3 sets of:
4 x 75 drill/swim/drill by 25's @ 1:20
1 x 200 choice negative split - can be swim, kick or pull
:20 rest between sets
1:00 rest after 3rd set, get HR
4 x 100 swim free @ 1:20 (3rd 25 is NO FREE or kick)
1 x 400 swim negative split (1st 200 @ 2:30, neg split from there)
:30 rest
4 x 100 swim free @ 1:15
1 x 400 swim bigger negative split (1st 200 @ 2:30, neg split from there)
:30 rest
4 x 100 swim free @ 1:10
1 x 400 swim biggest neg split of the day (same 2:30 for the 1st 200)
1:00 rest
With belt & bleach bottle, at least 4 sets of (6 if we have the time):
For 2 minutes...
:20 FAST vertical dolphin kick w/bleach bottle
:20 FAST kick w/belt & board
:20 rest
Then take off belt...
2 x 100 kick FAST @ 2:00
No rest between sets
600 pull br 3/5/7/9 by 50's after last set
200 easy choice = 7100 scy
Eat well today and stretch tonight. Some fast fly tomorrow. Have a great day!

Wednesday, December 2, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 100 @ :10 rest - choice drill free/skulling by 25's
3 x 50 @ :55 swim free/catch-up free by 25's (2nd set @ :50, 3rd set @ :45)
1 x 100 @ 1:40 swim dps free - desc stroke count 1-2 on each 50
No rest between sets.
Get HR after 3rd set immediately & OML
8 x 25 "jungle sprints" @ :35, then...
3 sets of:
2 x 200 swim free @ 2:30 - moderate neg split, br 4/2 on 3rd 50
6 x 25 swim at 85% @ :20
No rest between sets. after 3rd set, get right into...
12 x 150 @ 1:50 swim free br 4/2 on middle 50, except #3, 6, 9 & 12 are 175 @ 2:00 (@ 1:50 if you really want to).
Finish up with...
With fins, 12 x 50 @ 1:00 breaststroke drill - work on chin back, fast hands on the recovery
4 x 25 breaststroke swim from a dive
200 easy loosen = 6700 scy
Rest up for the end of the week. Have a great day!

Wednesday Moring, December 2, 2009

EC/JD - written for scy

800/400
or
400/400/200
The IM is 50 drill/kick IM order, then 50 choice backstroke drill
3 sets of:
2 x 75 - drill/drill/kick by 25's choice drill @ :10 rest
1 x 200 - 50 1/2 ra 1/2 la backstroke drill, then 50 swim backstroke - keep head back, small steady kick & rotate hips evenly
:10 rest
1 x 150 pull free - EC br 4/2 on middle 50; JD br 3/5/3 by 50's
:30 rest between sets
Get HR after 3rd set
6 x 300 @ 5:00 as follows:
2- swim moderate backstroke - concentrate on good body position, keeping head back & rolling hips
1- pull free - EC br 4/2 on middle 100; JD br 3/7/3 by 100's
1:00 rest
With fins:
24 x 25 @ :40 in sets of 4-
1- 1/2 FAST 1/2 drill
2- swim build to FAST
3- all drill
4- all swim FAST
200 easy drill = 5100 scy (EC) or 5300 scy (JD).
Eat well today, stay hydrated. Have a great day!

Tuesday, December 1, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - 4 x 100 IM's, odds are drill, evens are swim
200 easy choice skulling
1:00 rest
9 x 100 as follows:
2- 50 catch-up free drill, 50 choice drill NO FREE @ 1:40
1- swim/kick by 50's - same stroke as 2nd 50 drill above, @ 1:30
18 x 50 @ :45 as follows:
1- swim moderate neg split free
1- swim free/NO FREE by 25's
1- swim/kick choice NO FREE, except every 3rd round can be free
1:00 rest
15 x 150 as follows:
1&2:
25 LUNGBUSTER @ :40
50 swim-kick by 25's @ :50
75 kick FAST for time @ :20 rest
#3-
50 kick FAST@ 1:00
2 x 25 kick FAST @ :10 rest
50 kick FAST
1:00 rest between sets.
After 15th 150...
800 pull free w/choice equipment - br 4/2 on even 100's
200 easy loosen = 6050 scy.
Stretch tonight, have plenty of water. All drilling tomorrow morning with a set of 25's with fins at the end. Have a great day!

Tuesday, December 1, 2009

DISTANCE - written for scy
Big day today!

800 swim freestyle
400 reverse IM - 4 x 100 IM's, odds are drill, evens are swim
1:00 rest
2 x 300 @ :15 rest as follows:
50 fist free, 50 drill/swim by 25's choice NO FREE
8 x 75 @ 1:15
2- 50 ra2 la2 free drill, 25 breast pull w/free kick
2- 50 choice back drill, 25 fly kick on side
12 x 50 as follows:
2- swim/kick by 25's @ :50
1- swim free br 3 @ :35
1:00 rest - get HR immediately & OML
2 x 200 @ 3:00 - 100 swim choice, 100 kick
4 x 75 swim free br 3/5/3 by 25's @ :55
1 x 300 swim IM - get time (75 of each stroke or 50 of fly/back/breast - 2x) - get time
:30 rest
2 x 200 @ 3:00 - 100 swim choice, 100 kick
6 x 100 swim free br 3 @ 1:15
1 x 300 swim IM - as above, faster than #1
:30 rest
2 x 200 @ 3:00 - 100 swim choice, 100 kick
9 x 100 swim free br 3 - 2 negative split @ 1:25, 1 swim @ 1:10 - strong here, but not all out
1 x 300 swim IM - as above, fastest of the day
200 easy loosen = 7100 scy.
Eat real big today, stay hydrated as well. Tomorrow will be plenty of drilling & some pulling, probably a fin set at the end. Have a great day!

Monday, November 30, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/drill/kick/drill by 25's
200 easy choice skulling
1:00 rest
9 x 100 in sets of 3:
2- 50 choice free drill, 50 choice different drill free or kick - @ :10 rest
1- swim free - br 4/2 on 2nd 50 (1st round on 1:25; 2nd round @ 1:20; 3rd round @ 1:15)
9 x 100 in sets of 3:
2- 50 choice drill backstroke, 50 choice different drill backstroke or kick - @ :10 rest
1 x 100 swim backstroke - try to have a slightly faster tempo to your stroke on the 2nd 50 without frying your legs to do it - 1st set @ 1:30; 2nd set @ 1:25; 3rd set @ 1:20
Get HR after last 100
1:00 rest
3 sets of:
4 x 50 kick choice @ :50
4 x 25 @ :35 -
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST
No rest between sets. After 3rd set, continue right into...
6 x 50 swim free @ :40 negative split - evens can be free/NO FREE if you'd like
1:00 rest
With fins:
3 x 50 swim desc 1-3 to juicy FAST @ 1:00 - vertical dolphin kick between 2nd & 3rd 50
3 x 75 swim desc 1-3 to FAST @ 1:30 - vertical dolphin kick between 2nd & 3rd 75
3 x 100 swim desc 1-3 to smoking FAST @ 2:00 - vertical dolphin kick between 2nd & 3rd 100
3 x 75 - as above
3 x 50 - as above
We can go 2 sets of the above, or instead just go 6 of each distance - let me know what you'd like to do.
200 easy warmdown = 6300 scy.
Stretch tonight, get a good sleep. Have a great day!

Monday Morning, November 30, 2009

RW - written for scy
Thanks for your call yesterday, we missed having you at workout

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
12 x 100 as follows:
odds- 50 choice drill, 50 kick w/great breakouts @ 1:45
evens- swim negative split free @ 1:25 (some can be neg split backstroke, @ 1:35)
3 sets of:
6 x 25 @ :40
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST
5 x 50 kick choice ez/FAST by 25's @ :50
1 x 300 swim negative split backstroke - get time, desc 1-3 to what you can
1:00 rest between sets
After 3rd set, get HR
Finish up with...
4 x 200 kick choice, desc 1-4 to what you can, all @ :30 rest
200 easy drill = 5300 scy
Eat well today, stay hydrated. I'll give you a call tonight to see how things are going. Have a great day!

Monday Morning, November 30, 2009

DISTANCE - written for scy
Great job yesterday - for Tuesday, we'll have to go until 7:30 a.m.

800 swim free
400 reverse IM - each 100 is drill/swim/drill/kick
1:00 rest
8 x 50 drill @ :10 rest - odds are catch-up free, evens are choice free drill
1 x 800 swim freestyle - moderate negative split
:30 rest
6 x 75 @ 1:15 - breast pull w/free kick, swim breaststroke, swim backstroke by 25's
1 x 800 - 150 swim freestyle, 25 swim backstroke, 25 swim breaststroke - strong negative split
:30 rest
12 x 50 @ :50 as follows:
2- swim free br 3/5 by 25's
2- swim free/breast by 25's
1 x 1200 swim freestyle - each 400 is 300 free, 50 back, 50 breast, desc 1-3 to what you can
1:00 rest
With fins:
32 x 25 @ :40 in sets of 8:
1&2: - 1/2 FAST 1/2 drill
3&4: swim build to FAST
5&6: swim all out FAST
7&8: breast pull w/free kick
200 easy loosen after #23 = 6350 scy.
Eat well today, stay hydrated. We'll be done tomorrow by 7:30 a.m. - we need to go 7000 scy. Two weeks until the meet, keep up the good work. Have a great day!

Monday Morning, November 30, 2009

SPRINTERS - written for scy
Great job yesterday

400 swim freestyle
400 reverse IM -e ach 100 is drill/swim/drill/kick
200 easy choice skulling
1:00 rest
2 x 125 @ :10 rest - 50 fist free, 75 drill/swim/drill breast by 25's - fast hands back to the front
4 x 50 @ :10 rest - 25 swim free, 25 skulling
2 x 125 @ :10 rest - 50 choice drill breaststroke, 50 swim breaststroke, 25 breast kick on back
4 x 50 @ :55 breaststroke - swim/drill or swim/kick by 25's
1:00 rest
4 x 50 swim choice @ :45
4 x 225 swim free @ 2:45 - br 4/2 on last 50
4 x 50 swim choice @ :45
4 x 125 swim free @ 1:30 - br 4/2 on last 50
1 x 1200 as follows:
400 pull free w/choice equipment - br 4/2 on even 100's
400 swim backstroke - head back, good hip rotation, steady kick
400 pull free w/choice equipment, br 4/2 throughout
1:00 rest - get HR
With fins:
24 x 25 @ :40 as follows:
1- 1/2 FAST 1/2 easy
2- swim build to FAST
3- all drill
4- all FAST
200 easy loosen = 5700 scy.
Eat well today, stay hydrated. Speedwork this afternoon - have a great day!

Sunday, November 29, 2009

EC/JD/RW/AL - written for scy
It's great to have Ashley with us for workout today - thanks for coming!

400 swim freestyle (JD go an 800)
400 reverse IM - each 100 is 50 drill/kick by 25's (IM order by 100), then 50 drill/swim breaststroke
200 easy choice skulling (JD- skip this)
1:00 rest
6 x 100 as follows @ 1:40
odds- 50 choice free drill, 50 drill/kick by 25's in main 200 stroke
evens- 50 swim moderate free, 50 swim/kick by 25's in main 200 stroke
8 x 75 as follows:
2- swim/kick/swim by 25's in main 200 stroke, build the last 25 swim to strong @ 1:15
2- swim free @ :55
1:00 rest - get HR immediately & OML
4 sets of:
4 x 75 drill/swim/drill by 25's in main 200 stroke @ 1:20
4 x 50 swim at 200 Goal Pace, same stroke as above, @ 1:10
1 x 100 swim/kick - desc 1-3 to all out FAST
:30 rest between sets. After 4th set, skip 100 sw/k & get right into...
12 x 50 pull free @ :50 - EC br 4/2 throughout
1:00 rest
Until we run out of time...
3 x 50 kick descend 1-3 @ 1:00 - #3 should be smoking FAST
BROKEN 75: 3 x 25 kick FAST @ :10 rest
25 easy choice
200 easy drill @ 4:00 p.m. = approximately 6300 scy
Stretch tonight, eat well and have plenty of fluids. Make sure you're ready for the week ahead. Have a great day!

Friday, November 27, 2009

EC & RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 drill/kick by 25's, then 50 drill in 4th best stroke
200 easy choice skulling
1:00 rest
8 x 50 @ :10 rest
2- fist free, feel water on forearms
2- drill/swim NO FREE
2 sets of:
2 x 125 @ 2:10 (2:00 if you'd prefer) 25 breast kick on back, 75 d/sw/d by 25's, 25 choice kick
5 x 50 swim free/NO FREE by 25's @ :45; 2nd set @ :40 - if going backstroke, go all backstroke
No rest between sets.
After 2nd set, get right into...
8 x 75 swim free @ :55 - EC br 4/2 on last 25
1:00 rest - check HR

YOUR CHOICE:

A) - 3 sets of:
3 x 50 easy @ :55
1 x 75 swim FAST @ 1:40
3 x 50 easy @ :55
2 x 75 swim FAST @ 1:40
3 x 50 easy @ :55
3 x 75 swim FAST @ 1:40
200 easy loosen in between sets

OR...
B) - 12 sets of:
3 x 50 easy @ :55
1** x 75 swim FAST @ 1:30
** - in 4th, 8th & 12th sets, go 2 x 75 FAST @ 1:30

OR...
C) - 12 sets of:
3 x 50 swim easy @ :55
1 x 75 swim FAST @ 1:30
After 3rd, 6th, 9th & 12th sets...
BROKEN 100 - 50 FFT/:10 rest/2 x 25 FFT @ :10 rest

Warmdown as much as you need to. Sunday at 2 p.m. right here. Eat well this weekend, stay well hydrated, stretch if you can and rest up for next week. Have a great day!

Friday Morning, November 27, 2009
Great job yesterday - 1:03.6, what a crank!

DISTANCE - written for scy
The kick set will take a while...

800 swim freestyle
400 reverse IM - each 100 is 50 drill/kick by 25's, then 50 choice breaststroke drill
1:00 rest
9 x 100 as follows:
2- 50 catch-up free, 50 drill choice NO FREE @ 1:40
1- swim/kick by 50's - same stroke you drill on 2nd 50 of 100's above - @ 1:40
18 x 50 as follows:
1- swim negative split free br 3 @ :45
1- swim free/NO FREE by 25's @ :45
1- swim/kick choice by 25's @ :45
1:00 rest - get HR immediately & OML
15 x 150 as follows:
1&2 as follows:
25 - LUNGBUSTER @ :40
50- swim/kick by 25's @ :50
75 kick all out smoking FAST
#3- 50 kick FAST @ 1:00/2 x 25 kick FAST @ :40/50 kick FAST @ 1:00 - all should be juicy
After #15...
800 pull free br 3/5/7/9 by 50's
200 easy drill = 6250 scy.
Enjoy the day off tomorrow. Rest up this weekend, eat well. Sunday right here at 2 p.m. Have a great day!

Friday Morning, November 27, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 drill/kick by 25's, then 50 choice breaststroke drill
200 easy choice skulling
1:00 rest
1 x 400 - 50 offside breathing drill, 50 easy kick to loosen up your legs
:20 rest
1 x 400 - 50 drill, 50 swim - all backstroke
:20 rest
1 x 400 - 75 drill/swim/drill breaststroke, 25 fly kick on side
:20 rest
12 x 75 as follows:
2- swim free @ 1:10 - br 4/2 on 2nd 25, build legs to strong on 3rd 25
2- 50 swim, 25 drill - all backstroke, @ 1:15
2- breaststroke @ 1:20 - d/sw/d by 25's or sw/d/sw by 25's - your choice
1:00 rest - get HR immediately & OML
SPEEDSET: 16 x 50 @ 2:00 FAD
Choice warmdown until you feel loose. Stretch today if you can - get a nap as well. This afternoon at 1:30 p.m.? (I have to leave for the AP by 3:30; RW will be here by 1:30 today, too.) Have a great day!

Thursday, November 26, 2009

EC/JD - written for scm

400/400/200
or...
800/400
The IM is drill/drill/swim/kick by 25's
1:00 rest
8 x 75 @ 1:20 -
2- 50 catch-up free, 25 breast kick on back
2- 50 choice drill NO FREE, 25 fly kick on side
6 x 150 as follows:
odds- swim negative split free @ 2:15
evens- drill/swim by 25's, IM order by 50's
1:00 rest - get HR immediately & OML
3 sets of:
3 x 100 swim/kick by 50's @ 1:45
1 x 100 swim FAST @ 2:00
3 x 100 swim/kick by 50's @ 1:35
1 x 100 swim FAST @ 2:00
3 x 10 swim/kick by 50's @ 1:30
1 x 100 swim FAST @ 2:00
You can change strokes on the 100's swim from set to set; one set is free, one set is IM, one set choice
200 easy loosen = 6300 or 6500 scm. Enjoy the rest of the day - we all have a lot to be thankful for! See you tomorrow at the Y, regular time. Have a great day!

Wednesday, November 25, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 drill, 50 choice backstroke drill
200 easy choice skulling
1:00 rest
8 x 100 @ 1:40 as follows:
1-4 50 choice free drill, 50 choice drill NO FREE
5-8 50 swim free br 4/2, 50 swim-kick by 25's - same stroke you drilled on the 1st four 100's8 x 200 as follows:
odds- swim negative split free @ 2:40 - desc 2nd 100 1-4 to what you can
evens- 150 swim negative split backstroke, desc 2nd 75 to what you can, then 50 drill backstroke
8 x 25 @ :40 - "jungle" sprints
1:00 rest - check HR
With fins, 2 sets of:
3 x 50 @ 1:00 LUNGBUSTER/swim by 25's, desc 1-3 to all out FAST
3 x 50 swim @ 1:00 desc 1-3 to all out smoking FAST
1 x 50 @ 1:00 - LB/swim - equal or better your fastest swim from the 1st set of 3 x 50
3 x 75 swim @ 1:30 desc 1-3 to all out smoking FAST
1 x 50 @ 1:00 - LB/swim - equal or better to your fastest 50 from the 1st set
3 x 50 swim @ 1:00 desc 1-3 to all out FAST
1 x 50 @ 1:00 - LB/swim, as above
1:00 rest between sets.
1 set free, 1 set backstroke
Finish up with more work on breaststroke hands/head position
200 easy drill = approximately 5800 scy
Stretch tonight, get to sleep early so you can do drylands tomorrow morning. 7-9 a.m. at the RAC tomorrow. Have a great day!

Wednesday Morning, November 25, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 drill/swim, then 50 choice backstroke drill
200 easy choice skulling
1:00 rest
4 x 100 @ :10 rest - 50 offside breathing free drill, 50 ra2 la2 backstroke drill
4 x 100 @ :10 rest - 50 swim backstroke, 50 breaststroke kick on back
4 x 100 @ :10 rest - 50 choice breaststroke drill, 50 swim breaststroke - take 1 less stroke on 2nd 25
24 x 50 in 3 sets of 8 as follows:
4- pull free @ :50 w/choice equipment, br 4/2 on 2nd 25
4- drill/swim by 25's @ :10 rest - 1 set of 4 free; 1 set of 4 back; 1 set of 4 breaststroke
1:00 rest - get HR immediately & OML
Think about the drill we talked about in the shallow end yesterday, shooting your hands up out of the water as quickly as you can - try to do that on the next set...
With fins, 3 sets of:
4 x 75 @ 1:20 - 50 12 kicks free, 1 explosive breast pull - try to get your head facing the bottom of the pool at the end of each explosive stroke, then 25 fly kick on side
4 x 25 @ :40 - breast pull w/dolphin kick - get up real high on the press, then again with the explosive recovery back to the front, trying to be face down at the end of each stroke
No rest between rest.
200 easy loosen after 3rd set = 4800 scy. See you this afternoon, have a great day!

Tuesday, November 24, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick fly on side by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :10 rest - 50 choice free drill, 25 breast kick on back
3 x 150 @ :15 rest - 50 swim free, 05 choice breaststroke drill, 50 swim breaststroke - 1 less stroke on 2nd 25
7 x 50 @ :55 drill/swim by 25's backstroke - build 25 swim to a FAST finish
8 x 25 swim @ :35 - 1/2 FAST 1/2 drill - odds are free, evens are back or breast
1:00 rest - get HR immediately & OML
6 sets of (3 sets backstroke on the FAST swims, 3 sets breaststroke):
2 x 100 swim free @ 1:10
1 x 50 swim FAST
50 drill @ 1:30
2 x 100 swim free @ 1:15
1 x 75 swim FAST
75 drill
1:00 rest between sets
Warmdown at least 600 yards before you get out (that would bring you to 6900 scy). Stretch tonight before you go to sleep. All easy tomorrow morning, then tomorrow afternoon some speedwork. Have a great day!

Tuesday Morning, November 24, 2009

RW - written for scy
I hope you're feeling better today! Pretty moderate today, adjust the intervals if you need to.

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick choice
200 easy choice skulling
1:00 rest
2 sets of:
4 x 50 offside breathing free drill @ :10 rest
4 x 75 @ 1:15 - drill/swim/drill backstroke by 25's
4 x 150 @ 2:20 as follows:
1st set- swim free/kick on back/swim free by 50's
2nd set - swim back/kick with board/swim back by 50's
No rest between sets
After 2nd set, get HR immediately & OML
Finish up with...
16 x 50 as follows:
4- pull free @ :50
4- swim choice @ :45
4- pull free @ :45
4- swim choice @ :40
200 easy loosen = 4200 scy.
We'll get into some juicy kicking on Wednesday before you hit the road for the holiday. Then Friday we'll pick it up with some speedwork. Have a great day!

Tuesday Morning, November 24, 2009

DISTANCE - written for scy
Big day today!

800 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/choice kick by 25's
1:00 rest
4 x 50 choice freestyle drill @ 1:00
4 x 50 @ 1:00 - 25 breast pull w/free kick, 25 breast kick on back by 25's
4 x 125 @ 2:15 - 50 2 fly/2 breast drill, 25 swim fly, 50 swim negative split free br 3
6 x 600 swim free desc 1-3 @ :30 rest, 4-6 @ 9:00 - #'s 3 & 6 should be juicy
12 x 50 kick FAST @ 1:15 - all as FAST as you can go
200 easy loosen = 6500 scy
Eat well today, have plenty of water throughout the day. Off tomorrow, then Thursday Morning at 7 a.m. at the RAC (Friday back here at regular time). Have a great day!

Monday, November 23, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM drill - 1st 50 of each 100 is drill choice of that stroke, 2nd 50 of each 100 is breast pull w/free kick
200 easy choice skulling
1:00 rest
1 x 250 - odd 50's are drill/swim breaststroke by 25's, even 50 are choice free drill
:10 rest
4 x 75 @ 1:15 - swim breast/free/breast by 25's - build 25's breast to FAST
6 x 50 swim as follows:
odds- swim/kick choice NO FREE by 25's @ :45
even- swim breast/free by 25's @ :40
1:00 rest - get HR immediately & OML
12 x 300 @ 4:40 as follows:
1- 200 IM drill/swim by 25's, 100 kick FAST
2- 100 drill IM, 200 kick FAST
3- all kick FAST
4- swim BIG negative split freestyle
4 x 75 pull free br 4/2 @ 1:10
1:00 rest
15 x 50 @ 1:00 - all kick FAST, as FAST as you can go for each 50!!
200 easy loosen = 6700 scy
Be sure to stretch tonight, drink lots of water. Have a great day!

Monday Morning, November 23, 2009

RW - written for scy
We missed having you here yesterday, hope your paper turned out great!

400 swim freestyle
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 @ :10 rest - 50 fist free drill, 25 fly kick on side
1 x 100 @ 1:40 - 50 swim free, 50 choice back drill
2 x 50 @ :50 swim backstroke - moderate negative split
No rest between sets.
After 3rd set, continue right into...
12 x 50 swim @ :45
2- free
2- backstroke
1:00 rest - get HR immediately & OML
18 x 150 @ 2:00 as follows:
2- swim moderate negative split free
2- swim 75 free, 75 back
2- swim 100 free, 50 choice kick
200 easy drill after #18 = 5550 scy.
Eat well today, drink plenty of water. Let me know when you've had a chance to speak with the HS school coach. Have a great day!

Monday Morning, November 23, 2009

SPRINTERS - written for scy
Great job yesterday!

400 swim freestyle
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 @ :10 rest - 50 fist free, 25 fly kick on side
1 x 100 @ 1:40 - 50 swim free, 50 choice backstroke drill
2 x 50 swim backstroke @ :50 - moderate negative split
No rest between sets.
After 3rd set, continue right into...
12 x 50 pull free br 4/2 @ :45
1:00 rest - get HR immediately & OML
18 x 150 all @ 2:00
2- swim moderate negative split free br 4/2 on 2nd 75
2- swim 100 free br 4/2 on 2nd 50, 50 swim backstroke
2- swim 100 free br 4/2 on 2nd 50, 50 choice kick
200 easy drill after #18 = 5550 scy.
Do an excellent job in school today, eat well & stay hydrated. Big kicking this afternoon. Have a great day!

Monday Morning, November 23, 2009

DISTANCE - written for scy
Great job yesterday! All one set today, more moderate than yesterday...

800 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
6 x 75 @ 1:20
odds- 50 fist free drill, 25 fly kick on side
evens - 50 swim free br 3, 25 breast pull w/free kick
3 x 50 swim breast/free by 25's @ :45
3 x 50 swim breast/free by 25's @ :55 - desc 1-3 to what you can
1 x 400 pull free br 3/5 by 50's @ 5:30
4 x 100 @ 1:40 - 50 choice drill, 50 2 fly/2 breast drill
6 x 50 swim/kick by 25's @ :50 - odds all free, evens choice NO FREE
1 x 600 pull free br 3/7 by 50's @ 8:15
4 x 150 @ 2:30 - 75 swim IM, 75 kick - desc the 3 x 25 kick to something FAST
6 x 75 swim 50 back, 25 breast @ 1:10
15 x 100 swim free as follows:
2- swim negative split @ 1:25
1- swim @ 1:15
200 easy drill = 6700 scy
Make sure you eat well today and drink plenty of water. Tomorrow will be big kicking - eat your Wheaties! Have a great day!

Sunday, November 22, 2009

EC/JD/RW - written for scy
Big day today, warm up well...

400/400*/200 - EC & RW
800/400* - JD
*400 IM is 50 drill/swim by 25's, 50 choice kick
1:00 rest
3 x 200 @ 3:20 - 50 offside breathing free drill, 50 choice drill NO FREE
3 sets of:
2 x 125 @ 2:10 - 75 swim/kick/swim by 25's, 50 drill - same stroke as 75
3 x 50 swim/kick by 25's @ :50 (@:45 in 2nd set; @ :40 in 3rd set)
No rest between sets. After 3rd set, continue right into...
8 x 25 @ :35
odds- 1/2 swim FAST, 1/2 drill
evens- swim build to FAST finish
1:00 rest - get HR immediately & OML

6 sets of:
3 x 75 @ 1:40 swim desc 1-3 to all out smoking FAST
75 drill @ 1:40
1* x 50 @ 1:10 swim at 2nd 50 split of 100 Goal Time
EC- 25.8 or better, free;
JD- 26.5 or better, fly;
RW- 24.2 or better, free
**- in 2nd set, go 2 x 50; in 3rd & 4th sets, go 3 x 50; in 5th set go 2 x 50; in 6th set go 1 x 50
100 easy drill after 3rd set
After last set, warmdown with...
12 x 50 @ :55
2- swim free;
2- drill/swim choice
EC/RW- 6200 scy
JD- 6400 scy
Stretch tonight if you can, eat well and drink plenty of water. Make sure you're ready for the week ahead at school. Have a great day!

Friday, November 20, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 drill/swim by 25's, 50 kick choice/breast on back by 25's
200 easy choice skulling
1:00 rest
4 x 100 @ 1:40 - 50 choice free drill, 50 choice back drill
4 x 75 @ 1:15 - 25 fly pull w/free kick, 25 choice fly drill, 25 fly kick on side
16 x 25 @ :35 as follows:
1-8:
2- breast pull w/free kick
2- breaststroke swim
9-16:
2- 2 breast/2 fly drill
2- swim fly
1:00 rest get HR immediately & OML
3 sets of:
6 x 50 swim, desc 1-3/4-6 to something juicy @ 1:00
1 x 300 swim IM (4 consecutive 75's IM - no free), desc 1-3 to what you can
1:00 rest between sets.
With fins:
9 x 150 swim desc 1-3 @ 2:40 to something all out smoking FAST
Finish up with...
1 x 800 kick choice - doesn't have to be FAST, just a steady, consistent kick - on your back or with a board
200 easy drill = 6250 scy.
Rest up this weekend, enjoy some time off. See you on Sunday, have a great day!

Friday Morning, November 20, 2009

RW - written for scy

400 swim freestyle
400 reverse IM -each 100 is swim/kick/drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ :10 rest - offside breathing freestyle drill
3 x 200 @ :20 rest - 50 swim freestyle, 50 drill/swim by 25's NO FREESTYLE
8 x 75 @ 1:20 as follows:
2- drill/kick/drill by 25's
2- swim/drill/swim by 25's
Go the first 4 x 75's free, the last 4 x 75's NO FREE
12 x 50 as follows:
2- swim negative split free @ :40
2- swim free/NO FREE by 25's @ :40
1:00 rest - get HR immediately & OML
4 sets of:
4 x 25 swim FAST @ :40 - get times, add together
3 x 100 swim - same stroke as 25's - desc 1-3 to all out smoking FAST @ 1:40 - how close can you come to your time from the 4 x 25's?
100 easy drill - same stroke as the 100's
1:00 rest between sets.
400 easy choice after the 4th set = 5400 scy.
Eat well this weekend, stay hydrated and rest up. We'll have a real good workout on Sunday at the Y, 2 p.m. Have a great day!

Friday Morning, November 20, 2009

DISTANCE - written for scy
Great job so far this week; this workout will take a while, so be expeditious in the warmup.

800 swim freestyle
400 reverse IM - each 100 is swim/kick/drill/kick by 25's
1:00 rest
8 x 50 @ 1:00
2- fist free drill
2- 2 fly/2 breast drill
9 x 100 @ 1:40 as follows:
2- 50 catch-up free drill, 50 choice drill NO FREE
1- 50 swim neg split free, 50 drill/swim backstroke by 25's
8 x 150 @ 2:00 swim neg split free, except evens are 50 free br 3, 50 free br 5, 50 swim back
1:00 rest - get HR immediately & OML
18 x 100 as follows, all @ 1:30
1- swim, except 3rd 25 is kick
2- kick, except 3rd 25 is swim
3- all kick FAST
Can you go the 3rd & 6th sets of 3 @ 1:25??
After last 100, finish up with..
With fins:
20 x 25 @ :45
1- 1/2 FAST 1/2 drill
2- swim build to FAST finish
3- all drill
4- swim all FAST
200 easy drill after last 25 = 6200 scy.
Eat well and stay hydrated this weekend. Enjoy some time off and rest up for next week. Sunday at 2 p.m. right here. Thanksgiving Day at the RAC, 7-9 a.m. Have a great day!

Friday Morning, November 20, 2009

SPRINTERS - written for scy
Great job yesterday!

400 swim freestyle
400 reverse IM - each 100 is swim/kick/drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 offside breathing free drill @ :10 rest
3 x 200 @ :20 rest - 50 drill/50 swim - you can switch strokes from 200 to 200
4 x 100 @ 1:40 - 50 swim neg split free, 50 drill/swim by 25's NO FREE - build the swim 25 to a strong finish
12 x 75 as follows:
3- IM drill - 25 of each stroke - @ 1:20
2- swim IM - 25 of each stroke
1- all kick, middle 25 is build to FAST finish
8 x 25 @ :40
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST finish
1:00 rest - get HR immediately & OML
SPEEDSET: 16 x 50 @ 2:00 from a dive
Warmdown as you'd like
Approx 4500 scy.
Eat well and stay hydrated today. Have a great day!

Thursday, November 19, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
2 sets of:
2 x 125 - 50 fist free drill, 75 drill/swim/drill breaststroke @ :10 rest
2 x 125 - odd 25's are choice kick, but each 25 is different, even 25's are swim breast build to a FAST finish, also @ :10 rest
1 x 300 - each 100 is 50 swim free br 4/2, 50 swim/kick by 25's - NO FREE OR BREAST on the 50 swim/kick
:30 rest between sets
After 2nd set, get right into...
8 x 50 as follows:
2- swim neg split free br 4/2 on 2nd 25 @ :40
2- swim/kick choice @ :45
After last 50, get HR immediately & OML
1:00 rest
6 x 300 swim free @ 3:40
#1- 200 cruise, 100 strong br 4/2
#2- 100 cruise, 200 strong - br 4/2 last 100
#3- all strong, br 4/2 on last 100 - swim as you feel, but should be about 90%
Same for #'s 4-6
1:00 rest - get HR immediately & OML
18 x 100 all @ 1:25 as follows:
1- swim choice, except 3rd 25 is kick
2- kick choice, except 3rd 25 is swim
3- all kick, make the interval
No rest between sets of 3; can you go 3rd & 6th sets of 3 all @ 1:20??
400 easy drill after last 100 = 7000 scy.
Eat well tonight and have plenty of water; be sure to do exactly what the Dr's are telling you to do...EXACTLY, word for word! Have a great day!

Thursday Morning, November 19, 2009

RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
8 x 75 @ :10 rest as follows:
drill/swim/drill by 25's - 2 free, 2 NO FREE
1:00 rest
3 x 50 swim IM order by 25's @ :50
4 x 100 kick choice negative split @ 1:40
1 x 300 swim backstroke - desc the 3 x 100's to something strong
:30 rest
3 x 50 swim IM order by 25's @ :50
4 x 100 kick choice @ 1:30 - negative split if you can
1 x 300 pull free
:30 rest
3 x 50 swim IM order by 25's @ :50
4 x 100 kick choice @ 1:20 - make the interval, go @ 1:25 if you have to
100 easy choice
:30 rest
15 x 50 kick FAST @ 1:00 - all FAST, as FAST as you can go
8 x 50 easy choice drill or pull @ :55
5100 scy
Do an excellent job in school today, let me know how your conversation with the HS coach goes. Have a great day!