Friday, January 30, 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
6 x 50 @ 1:00 - 25 ra2 la2 freestyle drill, 25 2 kicks 1 pull breaststroke drill
4 x 75 @ 1:20 - 25 ra backstroke, 25 la backstroke, 25 breast kick on back
8 x 100 @ 1:40
2- swim 75 free br 4/2 with great turns, 25 swim breaststroke
2- swim 75 backstroke - good turns & breakouts, 25 breast kick on back
8 x starts with FAST breakouts
1:00 rest
With fins:
24 x 25 @ :45 as follows-
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all drill; 4- all FAST
1:00 rest
Finish up with...
1 x 800 pull free br 4/2 - 400 with paddles, 400 without
200 easy loosen = 4000 scy. Stretch tonight, drink lots of water & get excited for the meet. Warmup tomorrow starts at 3 p.m. Have a great day!
Friday, January 30, 2009
Friday, January 30, 2009
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
20 x 50 as follows:
2- choice freestyle drill @ 1:00
2- drill/swim by 25's NO FREE @ 1:00
1 x 800 pull free br 3/5/7/9 by 50's - 400 with paddles, 400 without - can use snorkel for one 400 if you'd like
1:00 rest
8 x 75-
2- 50 drill/swim NO FREE, :10 rest, 25 swim (same stroke) build to FAST finish @ 1:45
2- swim free @ 1:10
1:00 rest
With fins, finish up with:
24 x 25 @ :45 in sets of 4:
1- 1/2 FAST, 1/2 easy; 2- 1/2 easy, 1/2 FAST; 3- all drill; 4- all FAST
200 easy loosen = 4400 scm. Get excited for the meet - warmup tomorrow starts at 3 p.m. 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
20 x 50 as follows:
2- choice freestyle drill @ 1:00
2- drill/swim by 25's NO FREE @ 1:00
1 x 800 pull free br 3/5/7/9 by 50's - 400 with paddles, 400 without - can use snorkel for one 400 if you'd like
1:00 rest
8 x 75-
2- 50 drill/swim NO FREE, :10 rest, 25 swim (same stroke) build to FAST finish @ 1:45
2- swim free @ 1:10
1:00 rest
With fins, finish up with:
24 x 25 @ :45 in sets of 4:
1- 1/2 FAST, 1/2 easy; 2- 1/2 easy, 1/2 FAST; 3- all drill; 4- all FAST
200 easy loosen = 4400 scm. Get excited for the meet - warmup tomorrow starts at 3 p.m. Have a great day!
Thursday, January 29, 2009
Thursday, January 29, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 50 is drill/kick by 25's
200 easy choice skulling
1:00 rest
16 x 75 @ 1:20
1-4: 50 choice freestyle drill, 25 breast kick on back
5-8: IM drill (25 of fly, back & breast)
9-12: 50 choice free drill, 25 fly kick on side
13-16: swim IM, desc 1-4 to what you can
1:00 rest
3 sets of:
8 x 25 @ :35 -
odds are 1/2 swim FAST, 1/2 drill;
evens are LUNGBUSTER
1 x 200 swim IM @ 3:30, desc 1-3 to what you can
No rest between sets.
9 sets of:
3 x 50 swim negative split free @ :40 (or @ :45, or @ :50)
3 x 25 swim FAST in main race stroke @ :40 from a push
1 x 25 swim FAST in main race stroke from a dive
No rest between sets.
With fins, finish up with:
9 x 100 swim @ 1:40 desc 1-3 to smoking fast!
200 easy loosen = 6650 scy. Stretch tonight, get excited for the meet. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 50 is drill/kick by 25's
200 easy choice skulling
1:00 rest
16 x 75 @ 1:20
1-4: 50 choice freestyle drill, 25 breast kick on back
5-8: IM drill (25 of fly, back & breast)
9-12: 50 choice free drill, 25 fly kick on side
13-16: swim IM, desc 1-4 to what you can
1:00 rest
3 sets of:
8 x 25 @ :35 -
odds are 1/2 swim FAST, 1/2 drill;
evens are LUNGBUSTER
1 x 200 swim IM @ 3:30, desc 1-3 to what you can
No rest between sets.
9 sets of:
3 x 50 swim negative split free @ :40 (or @ :45, or @ :50)
3 x 25 swim FAST in main race stroke @ :40 from a push
1 x 25 swim FAST in main race stroke from a dive
No rest between sets.
With fins, finish up with:
9 x 100 swim @ 1:40 desc 1-3 to smoking fast!
200 easy loosen = 6650 scy. Stretch tonight, get excited for the meet. Have a great day!
Thursday, January 29, 2009
DISTANCE -written for scm
600 swim freestyle
400 reverse IM - each 100 is kick/swim by 25's
200 easy choice skulling
1:00 rest
300- 25 fly kick on side, 25 skulling
:15 rest
600 - 50 drill/swim NO FREE, 25 breast kick on back, then 75 swim free br 3
:15 rest
900 - 100 swim free br 3, 50 drill/swim fly
:15 rest
15 x 50 swim as follows:
2- swim negative split free br 3/5 @ :45
1- swim fly/free by 25's @ :45
1:00 rest
15 x 200 as follows:
1 x 75 swim FAST fly
:10 rest
1 x 25 swim FAST fly
2 x 50 drill choice @ 1:00
After every 5th set...
1 x 200 easy choice loosen
7350 scm. Do an excellent job with your HW tonight & get excited for the meet. Tomorrow will be just 4300, speedwork. Have a great day!
DISTANCE -written for scm
600 swim freestyle
400 reverse IM - each 100 is kick/swim by 25's
200 easy choice skulling
1:00 rest
300- 25 fly kick on side, 25 skulling
:15 rest
600 - 50 drill/swim NO FREE, 25 breast kick on back, then 75 swim free br 3
:15 rest
900 - 100 swim free br 3, 50 drill/swim fly
:15 rest
15 x 50 swim as follows:
2- swim negative split free br 3/5 @ :45
1- swim fly/free by 25's @ :45
1:00 rest
15 x 200 as follows:
1 x 75 swim FAST fly
:10 rest
1 x 25 swim FAST fly
2 x 50 drill choice @ 1:00
After every 5th set...
1 x 200 easy choice loosen
7350 scm. Do an excellent job with your HW tonight & get excited for the meet. Tomorrow will be just 4300, speedwork. Have a great day!
Wednesday, January 28, 2009
Wednesday, January 28, 2009
SPRINTERS - written for scy
600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
1 x 900:
1 x 75 - 50 choice freestyle drill (mix up the drills), 25 breast kick on back;
1 x 75 - 50 drill NO FREE, 25 swim build speed towards finish, same stroke as 50 drill
6 times through
1:00 rest
8 x 125 free br 4/2
2- pull free @ 1:40
2- swim free @ 1:30
1:00 rest
18 x 150 as follows:
1 x 100 swim free br 4/2 @ 1:10
1 x 50 kick FAST
:30 rest between sets.
After every 3rd set, 1:00 rest, then...
1 x 100 kick FAST for time @ 2:00
400 easy pull free after sixth 100 kick FAST = 6600 scy. Stretch tonight, get excited for the meet this weekend. Have a great day!
SPRINTERS - written for scy
600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
1 x 900:
1 x 75 - 50 choice freestyle drill (mix up the drills), 25 breast kick on back;
1 x 75 - 50 drill NO FREE, 25 swim build speed towards finish, same stroke as 50 drill
6 times through
1:00 rest
8 x 125 free br 4/2
2- pull free @ 1:40
2- swim free @ 1:30
1:00 rest
18 x 150 as follows:
1 x 100 swim free br 4/2 @ 1:10
1 x 50 kick FAST
:30 rest between sets.
After every 3rd set, 1:00 rest, then...
1 x 100 kick FAST for time @ 2:00
400 easy pull free after sixth 100 kick FAST = 6600 scy. Stretch tonight, get excited for the meet this weekend. Have a great day!
Wednesday, January 28, 2009
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
10 x 50 drill/swim by 25's @ 1:00 - 2- free, 2 NO FREE
6 x 150 - 50 swim negative split free br 3, 25 breast kick on back, 50 drill choice fly, 25 fly kick on side
8 x 75 swim
2- free br 3 @ 1:10
2- free/fly/free by 25's @ 1:10
2- free br 3 @ 1:10
2- fly/free/fly by 25's @ 1:10
1:00 rest
15 x 200 as follows:
Concentrate on continuous kick and strong last 1/3 of your stroke
1 x 75 swim FAST
:10 rest
1 x 25 swim FAST
2 x 50 drill @ 1:10
200 easy choice drill, pull, etc... after every 5th set.
1:00 rest after each 200
400 easy choice after last 200 = 7200 scm
Do an excellent job on your HW tonight, drink lots of water and try to stretch. Get excited for the meet this weekend. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
10 x 50 drill/swim by 25's @ 1:00 - 2- free, 2 NO FREE
6 x 150 - 50 swim negative split free br 3, 25 breast kick on back, 50 drill choice fly, 25 fly kick on side
8 x 75 swim
2- free br 3 @ 1:10
2- free/fly/free by 25's @ 1:10
2- free br 3 @ 1:10
2- fly/free/fly by 25's @ 1:10
1:00 rest
15 x 200 as follows:
Concentrate on continuous kick and strong last 1/3 of your stroke
1 x 75 swim FAST
:10 rest
1 x 25 swim FAST
2 x 50 drill @ 1:10
200 easy choice drill, pull, etc... after every 5th set.
1:00 rest after each 200
400 easy choice after last 200 = 7200 scm
Do an excellent job on your HW tonight, drink lots of water and try to stretch. Get excited for the meet this weekend. Have a great day!
Tuesday, January 27, 2009
Wednesday Morning, January 28, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM drill - each 100 is 50 drill, 50 easy kick
200 easy choice skulling
1:00 rest
3 x 300 @ :20 rest
100 choice backstroke drill, 50 breast kick on back, 100 choice breaststroke drill, 50 swim NO FREE
1:00 rest
12 x 50 - 6 swim free/back by 25's @ :55, then 6 pull free br 4/2 @ :45
12 x 50 - 6 swim breast/free by 25's @ :55, then 6 pull free br 4/2 @ :45
12 x 50 - 6 swim back/breast by 25's @ :55, then 6 pull free br 4/2 @ :45
1:00 rest
With fins, until 6:50...
75's - 50 breast pull w/free kick, 25 fly kick on side.
2 starts before you go. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM drill - each 100 is 50 drill, 50 easy kick
200 easy choice skulling
1:00 rest
3 x 300 @ :20 rest
100 choice backstroke drill, 50 breast kick on back, 100 choice breaststroke drill, 50 swim NO FREE
1:00 rest
12 x 50 - 6 swim free/back by 25's @ :55, then 6 pull free br 4/2 @ :45
12 x 50 - 6 swim breast/free by 25's @ :55, then 6 pull free br 4/2 @ :45
12 x 50 - 6 swim back/breast by 25's @ :55, then 6 pull free br 4/2 @ :45
1:00 rest
With fins, until 6:50...
75's - 50 breast pull w/free kick, 25 fly kick on side.
2 starts before you go. Have a great day!
Tuesday, January 27, 2009
SPRINTERS - written for scy
400 siwm relaxed freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
6 sets of:
1 x 100 IM drill @ 1:40
2 x 50 drill/swim by 25's @ 1:00 (mix up strokes on these 50's by sets)
No rest between sets of 6.
9 x 100 as follows:
2- swim free, except 3rd 25 is NO FREE build to FAST finish @ 1:30 (1:25 in 2nd set; 1:20 in 3rd set)
1- swim negative split free br 4/2 @ 1:15
1:00 rest after #9
Pick one of the following sets:
15 x 200 as follows:
1 x 75 swim FAST
:10 rest
1 x 25 swim FAST
2 x 50 drill @ 1:00
200 easy loosen after every 5th set
1:00 rest after 200 easy
OR...
3 sets of 8 x 75 as follows:
1 x 75 drill @ 1:30
3 x 75 swim desc 1-3 to all out FAST @ 1:30 - get time
4 x 75 swim FAST @ 1:30 - hold time from FAST 75 above
200 easy loosen after each set of 8 x 75
1:00 rest after each 200
Finish up with 1 x 600 pull br 4/2 - change equipment at the 300. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!
SPRINTERS - written for scy
400 siwm relaxed freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
6 sets of:
1 x 100 IM drill @ 1:40
2 x 50 drill/swim by 25's @ 1:00 (mix up strokes on these 50's by sets)
No rest between sets of 6.
9 x 100 as follows:
2- swim free, except 3rd 25 is NO FREE build to FAST finish @ 1:30 (1:25 in 2nd set; 1:20 in 3rd set)
1- swim negative split free br 4/2 @ 1:15
1:00 rest after #9
Pick one of the following sets:
15 x 200 as follows:
1 x 75 swim FAST
:10 rest
1 x 25 swim FAST
2 x 50 drill @ 1:00
200 easy loosen after every 5th set
1:00 rest after 200 easy
OR...
3 sets of 8 x 75 as follows:
1 x 75 drill @ 1:30
3 x 75 swim desc 1-3 to all out FAST @ 1:30 - get time
4 x 75 swim FAST @ 1:30 - hold time from FAST 75 above
200 easy loosen after each set of 8 x 75
1:00 rest after each 200
Finish up with 1 x 600 pull br 4/2 - change equipment at the 300. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!
Tuesday, January 27, 2009
DISTANCE - written for scm
Good job on the IM's yesterday.
600 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
6 x 150 @ :15 rest
odds- 50 choice breaststroke drill, 25 fly kick on side
evens- 50 drill back/breast by 25's, 25 swim breaststroke build to FAST
After #6, continue right into...
1 x 1200 swim - 100 negative split freestyle, 50 backstroke negative split, 50 breaststroke negative split
1:00 rest
6 sets of (the 25's kick will be different in each round):
6 x 25 kick FAST @ :40
2 x 100 swim moderate free br 3 @ 1:30
1 x 150 swim negative split free @ 2:00
1 x 100 swim/kick by 50's @ 2:00 descend 1-3, 4-6 to something JUICY
No rest between sets.
200 easy loosen = 7100 scm. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!
DISTANCE - written for scm
Good job on the IM's yesterday.
600 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
6 x 150 @ :15 rest
odds- 50 choice breaststroke drill, 25 fly kick on side
evens- 50 drill back/breast by 25's, 25 swim breaststroke build to FAST
After #6, continue right into...
1 x 1200 swim - 100 negative split freestyle, 50 backstroke negative split, 50 breaststroke negative split
1:00 rest
6 sets of (the 25's kick will be different in each round):
6 x 25 kick FAST @ :40
2 x 100 swim moderate free br 3 @ 1:30
1 x 150 swim negative split free @ 2:00
1 x 100 swim/kick by 50's @ 2:00 descend 1-3, 4-6 to something JUICY
No rest between sets.
200 easy loosen = 7100 scm. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!
Monday, January 26, 2009
Monday, January 26, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is swim/kick by 25's
200 easy choice skulling
1:00 rest
8 x 175 as follows:
100 - 50 drill free, 50 drill NO FREE @ 1:40
75 - 25 swim free, 50 swim negative split NO FREE - should be same stroke you drilled on 2nd 50 above
1:00 rest
3 sets of:
3 x 150 swim free br 4/2 @ 1:40
2 x 125 swim free @ 1:40
1 x 300 swim free @ 4:00, desc 1-3 to all out FAST in the 3rd set
No rest between sets.
24 x 25 @ :40 - swim all out FAST for :08 with NO BREATHING, then easy to the end
400 easy pull/drilling by 100's = 6400 scy.
Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is swim/kick by 25's
200 easy choice skulling
1:00 rest
8 x 175 as follows:
100 - 50 drill free, 50 drill NO FREE @ 1:40
75 - 25 swim free, 50 swim negative split NO FREE - should be same stroke you drilled on 2nd 50 above
1:00 rest
3 sets of:
3 x 150 swim free br 4/2 @ 1:40
2 x 125 swim free @ 1:40
1 x 300 swim free @ 4:00, desc 1-3 to all out FAST in the 3rd set
No rest between sets.
24 x 25 @ :40 - swim all out FAST for :08 with NO BREATHING, then easy to the end
400 easy pull/drilling by 100's = 6400 scy.
Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!
Monday, January 26, 2009
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick breast on back by 25's
200 easy choice skulling
1:00 rest
14 x 50 @ 1:00 - odds are choice free drill, evens are drill IM order (#2 is fly, #4 is back, etc...)
1 x 300 swim 50 negative split free br 3, 25 swim NO FREE build to FAST finish
1:00 rest
6 sets of:
1 x 400 swim IM (4 x 100 IM's), desc 100's 1-3 to FAST, then 4th 100 is drill
:20 rest
6 x 25 swim FAST @ :40 (2 sets each of fly, back & breast)
3 x 100 swim negative split free br 3/5 by 50's @ 1:20
:30 rest between sets.
After 6th set, 1:00 rest, then finish up with:
1 x 300 IM swim FAST for time (3 x 100 IM's)
200 easy loosen = 7800 scm. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick breast on back by 25's
200 easy choice skulling
1:00 rest
14 x 50 @ 1:00 - odds are choice free drill, evens are drill IM order (#2 is fly, #4 is back, etc...)
1 x 300 swim 50 negative split free br 3, 25 swim NO FREE build to FAST finish
1:00 rest
6 sets of:
1 x 400 swim IM (4 x 100 IM's), desc 100's 1-3 to FAST, then 4th 100 is drill
:20 rest
6 x 25 swim FAST @ :40 (2 sets each of fly, back & breast)
3 x 100 swim negative split free br 3/5 by 50's @ 1:20
:30 rest between sets.
After 6th set, 1:00 rest, then finish up with:
1 x 300 IM swim FAST for time (3 x 100 IM's)
200 easy loosen = 7800 scm. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!
Sunday, January 25, 2009
Monday Morning, January 26, 2009
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 300 @ :15 rest
1&2: 50 fist free, 50 choice drill NO FREE
3&4: 50 choice free drill, 50 choice drill/swim by 25's
8 x 75 as follows:
2- swim free - build legs on 2nd 25 - @ 1:10
2- drill/swim/drill by 25's NO FREE @ 1:20
1:00 rest
With fins (MCA- for anybody who did this set last night, go these 50's kick desc 1-3):
21 x 50 swim @ 1:00, desc 1-3 to all out smoking FAST
Finish up with 1 x 600 pull free br 4/2 = 4450 scy. 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 300 @ :15 rest
1&2: 50 fist free, 50 choice drill NO FREE
3&4: 50 choice free drill, 50 choice drill/swim by 25's
8 x 75 as follows:
2- swim free - build legs on 2nd 25 - @ 1:10
2- drill/swim/drill by 25's NO FREE @ 1:20
1:00 rest
With fins (MCA- for anybody who did this set last night, go these 50's kick desc 1-3):
21 x 50 swim @ 1:00, desc 1-3 to all out smoking FAST
Finish up with 1 x 600 pull free br 4/2 = 4450 scy. Have a great day!
Sunday, January 25, 2009
EC, JD, AC, EA & MJ
600 or 400 swim freestyle
400 reverse IM drill - each 100 is 50 drill/swim by 25's, then 50 choice kick
200 easy choice skulling
1:00 rest
3 sets of:
3 x 50 drill @ 1:00
1 x 150 swim/kick by 25's - same stroke as the 50's drill above
No rest between sets - you can change strokes from set to set
9 x 200 swim negative split free, desc the 2nd 100 1-3's
3 @ 2:50; 3 @ 2:40; 3 @ 2:30
1:00 rest after #9, get HR
18 x 150 as follows:
1- 100 swim, 50 kick;
2- 50 swim, 100 kick;
3- all kick
1-6 @ 2:15; 7-12 @ 2:10; 13-18 @ 2:05
With fins, finish up with:
18 x 50 @ 1:00, desc 1-3's to something juicy FAST
200 easy loosen before you go. Have a great day!
EC, JD, AC, EA & MJ
600 or 400 swim freestyle
400 reverse IM drill - each 100 is 50 drill/swim by 25's, then 50 choice kick
200 easy choice skulling
1:00 rest
3 sets of:
3 x 50 drill @ 1:00
1 x 150 swim/kick by 25's - same stroke as the 50's drill above
No rest between sets - you can change strokes from set to set
9 x 200 swim negative split free, desc the 2nd 100 1-3's
3 @ 2:50; 3 @ 2:40; 3 @ 2:30
1:00 rest after #9, get HR
18 x 150 as follows:
1- 100 swim, 50 kick;
2- 50 swim, 100 kick;
3- all kick
1-6 @ 2:15; 7-12 @ 2:10; 13-18 @ 2:05
With fins, finish up with:
18 x 50 @ 1:00, desc 1-3's to something juicy FAST
200 easy loosen before you go. Have a great day!
Friday, January 23, 2009
Friday, January 23, 2009
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
32 x 50 as follows:
1-4: choice drill - 25 free, 25 NO FREE @ 1:00
5-8: swim free/NO FREE - should be whatever stroke you drilled above - @ :55
You can mix up strokes by sets of 8.
12 x 75 pull free br 4/2 - really roll your hips, finish your stroke @ 1:10; change equipment after each set of 4
1:00 rest
Finish up with...
8 x 100
odds are drill back/breast by 50's @ 1:50
evens are swim back/breast by 50's @ 1:40
Great job this week! Hope you make it through tomorrow. Sunday at noon - 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
32 x 50 as follows:
1-4: choice drill - 25 free, 25 NO FREE @ 1:00
5-8: swim free/NO FREE - should be whatever stroke you drilled above - @ :55
You can mix up strokes by sets of 8.
12 x 75 pull free br 4/2 - really roll your hips, finish your stroke @ 1:10; change equipment after each set of 4
1:00 rest
Finish up with...
8 x 100
odds are drill back/breast by 50's @ 1:50
evens are swim back/breast by 50's @ 1:40
Great job this week! Hope you make it through tomorrow. Sunday at noon - have a great day!
Friday, January 23, 2009
EC & JD
600 or 400 swim freestyle
400 reverse IM - each 100 is kick/drill choice by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ 1:15 - 50 fist free drill, 25 swim dps free
4 x 75 @ 1:15 - 50 offside breathing free drill, 25 swim free build to FAST finish
3 sets of:
3 x 100 NO FREE @ 1:40 - 50 swim, 50 kick negative split each 50
3 x 100 swim free br 3 or 4/2 @ 1:10
No rest between sets. After 3rd set, get HR immediately & OML
JD:
1 x 600 swim BIG negative split free br 3 @ 7:30
1 x 900 swim BIGGER negative split free br 3 @ 11:15
1 x 1200 swim BIGGEST negative split free br 3 @ 1500
12 x 100 swim free br 3 at 1650 G0al Pace (59.8 or better) @ 1:30
200 easy loosen = 7700 scy.
EC:
3 sets of:
1 x 75 swim FAST @ :20 rest
3 x 25 swim FAST @ :10 rest
150 easy drilling @ 1:00 rest
1 x 50 swim FAST @ :20 rest
2 x 25 swim FAST @ :10 rest
150 easy drilling @ 1:00 rest
4 x 25 swim FAST @ :10 rest
150 easy drilling @ 1:00 rest
1 x 50 swim FAST from a dive
300 easy pull or drilling @ 10:00
After last set, go 1 x 600 easy swim before you get out - 7350 scy.
Eat well, stretch & get excited for the meet next weekend. Sunday at noon - have a great day!
EC & JD
600 or 400 swim freestyle
400 reverse IM - each 100 is kick/drill choice by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ 1:15 - 50 fist free drill, 25 swim dps free
4 x 75 @ 1:15 - 50 offside breathing free drill, 25 swim free build to FAST finish
3 sets of:
3 x 100 NO FREE @ 1:40 - 50 swim, 50 kick negative split each 50
3 x 100 swim free br 3 or 4/2 @ 1:10
No rest between sets. After 3rd set, get HR immediately & OML
JD:
1 x 600 swim BIG negative split free br 3 @ 7:30
1 x 900 swim BIGGER negative split free br 3 @ 11:15
1 x 1200 swim BIGGEST negative split free br 3 @ 1500
12 x 100 swim free br 3 at 1650 G0al Pace (59.8 or better) @ 1:30
200 easy loosen = 7700 scy.
EC:
3 sets of:
1 x 75 swim FAST @ :20 rest
3 x 25 swim FAST @ :10 rest
150 easy drilling @ 1:00 rest
1 x 50 swim FAST @ :20 rest
2 x 25 swim FAST @ :10 rest
150 easy drilling @ 1:00 rest
4 x 25 swim FAST @ :10 rest
150 easy drilling @ 1:00 rest
1 x 50 swim FAST from a dive
300 easy pull or drilling @ 10:00
After last set, go 1 x 600 easy swim before you get out - 7350 scy.
Eat well, stretch & get excited for the meet next weekend. Sunday at noon - have a great day!
Thursday, January 22, 2009
Thursday, January 22, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
2 x 200 @ :15 rest - 100 drill choice free, 100 swim free
4 sets of (one set in each stroke for 50's & 25's):
4 x 50 drill kick by 25's @ 1:00
4 x 25 - 1/2 swim FAST, 1/2 drill @ :35
1 x 100 IM swim, desc 1-4 to what you can @ 1:40
No rest between sets.
3 sets of:
3 x 125 swim free br 4/2 @ 1:30 - big 6 beat kick on last 50
3 x 75 kick @ 1:10
No rest between sets.
6 sets of:
1 x 100 swim/kick by 50's @ 1:30
1 x 50 kick FAST for time @ 1:00
1 x 50 swim/kick by 25's @ :40
1 x 100 kick FAST for time @ 2:00
No rest between sets.
400 easy pull = 7000 scy. Eat well tonight, try to stretch and get excited for tomorrow's workout. 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
2 x 200 @ :15 rest - 100 drill choice free, 100 swim free
4 sets of (one set in each stroke for 50's & 25's):
4 x 50 drill kick by 25's @ 1:00
4 x 25 - 1/2 swim FAST, 1/2 drill @ :35
1 x 100 IM swim, desc 1-4 to what you can @ 1:40
No rest between sets.
3 sets of:
3 x 125 swim free br 4/2 @ 1:30 - big 6 beat kick on last 50
3 x 75 kick @ 1:10
No rest between sets.
6 sets of:
1 x 100 swim/kick by 50's @ 1:30
1 x 50 kick FAST for time @ 1:00
1 x 50 swim/kick by 25's @ :40
1 x 100 kick FAST for time @ 2:00
No rest between sets.
400 easy pull = 7000 scy. Eat well tonight, try to stretch and get excited for tomorrow's workout. Have a great day!
Thursday, January 22, 2009
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
6 x 150 @ :10 rest - 50 offside breathing drill (25 ra, 25 la), 25 breast kick on back, then 75 backstroke - 25 ra only, 25 la only, 25 swim
12 x 50 swim/kick choice by 25's @ :55
1:00 rest
All one set from here until the 9 x 100 - 1:00 rest after the 9 x 100:
2 x 250 swim free br 3 - except br 5 @ 100 to 150, @ 3:30
5 x 100 kick @ 1:45
3 x 50 kick FAST @ 1:10
2 x 250 swim free as above @ 3:30
5 x 100 swim/kick by 50's @ 1:35
3 x 50 kick FAST @ 1:10
2 x 250 swim free as above @ 3:30
6 x 75 @ 1:15 - kick/swim/kick by 25's
3 x 50 kick FAST @ 1:10
9 x 100 as follows:
1- swim backstroke @ 1:40
2- kick choice @ 1:40
3- swim negative split free br 3/5 by 50's @ 1:25
1:00 rest
1 x 150 kick FAST for time
200 easy loosen = 7350 scm.
Do an excellent job with your HW tonight, get excited for workout tomorrow at the Y. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
6 x 150 @ :10 rest - 50 offside breathing drill (25 ra, 25 la), 25 breast kick on back, then 75 backstroke - 25 ra only, 25 la only, 25 swim
12 x 50 swim/kick choice by 25's @ :55
1:00 rest
All one set from here until the 9 x 100 - 1:00 rest after the 9 x 100:
2 x 250 swim free br 3 - except br 5 @ 100 to 150, @ 3:30
5 x 100 kick @ 1:45
3 x 50 kick FAST @ 1:10
2 x 250 swim free as above @ 3:30
5 x 100 swim/kick by 50's @ 1:35
3 x 50 kick FAST @ 1:10
2 x 250 swim free as above @ 3:30
6 x 75 @ 1:15 - kick/swim/kick by 25's
3 x 50 kick FAST @ 1:10
9 x 100 as follows:
1- swim backstroke @ 1:40
2- kick choice @ 1:40
3- swim negative split free br 3/5 by 50's @ 1:25
1:00 rest
1 x 150 kick FAST for time
200 easy loosen = 7350 scm.
Do an excellent job with your HW tonight, get excited for workout tomorrow at the Y. Have a great day!
Wednesday, January 21, 2009
Thursday Morning, January 22, 2009
MCA - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 sets of (1st set all 50's are free; 2nd set all 50's are main race stroke NO FREE; 3rd set all 50's are breaststroke):
7 x 50 drill/kick by 25's @ 1:00 - except #'s 3, 5 & 7 are swim/kick by 25's @ :50
1 x 300 swim - 50 smooth, 25 strong, 50 smooth, 25 FAST - 2 times through
1:00 rest between sets.
After 3rd set, finish up with 1 x 600 pull free br 3/5/7/9 by 50's = 3350 scy. Have a great day!
MCA - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 sets of (1st set all 50's are free; 2nd set all 50's are main race stroke NO FREE; 3rd set all 50's are breaststroke):
7 x 50 drill/kick by 25's @ 1:00 - except #'s 3, 5 & 7 are swim/kick by 25's @ :50
1 x 300 swim - 50 smooth, 25 strong, 50 smooth, 25 FAST - 2 times through
1:00 rest between sets.
After 3rd set, finish up with 1 x 600 pull free br 3/5/7/9 by 50's = 3350 scy. Have a great day!
Wednesday, January 21, 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 100 @ :15 rest
odds- 50 fist free drill, 50 choice breaststroke drill
evens- drill IM (#'s 2&4) or swim IM (#'s 6&8, desc 1-2)
6 x 75 @ :10 rest - 50 offside breathing drill, 25 kick breast on back or fly on side
6 x 75 swim free br 4/2 - except 2nd 25 is breaststroke @ 1:10
6 x 150 swim free br 4/2 @ 1:50 - odds are big kick on 2nd 50, evens are negative split
8 x 25 @ :40 - 1/2 swim FAST, 1/2 drill
1:00 rest
9 sets of:
2 x 75 drill/swim/drill by 25's @ 1:30
2 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:10 - add 1 x 50 each round, up to 6 x 50's, all free; then back down to 2 x 50's @ 1:15, can be different strokes
No rest between sets.
200 easy loosen = 6375 scy. Do an outstanding job preparing for your exams. Have a good day!
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 100 @ :15 rest
odds- 50 fist free drill, 50 choice breaststroke drill
evens- drill IM (#'s 2&4) or swim IM (#'s 6&8, desc 1-2)
6 x 75 @ :10 rest - 50 offside breathing drill, 25 kick breast on back or fly on side
6 x 75 swim free br 4/2 - except 2nd 25 is breaststroke @ 1:10
6 x 150 swim free br 4/2 @ 1:50 - odds are big kick on 2nd 50, evens are negative split
8 x 25 @ :40 - 1/2 swim FAST, 1/2 drill
1:00 rest
9 sets of:
2 x 75 drill/swim/drill by 25's @ 1:30
2 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:10 - add 1 x 50 each round, up to 6 x 50's, all free; then back down to 2 x 50's @ 1:15, can be different strokes
No rest between sets.
200 easy loosen = 6375 scy. Do an outstanding job preparing for your exams. Have a good day!
Wednesday, January 21, 2009
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is swim/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
3 x 100 @ 1:45- 50 choice free drill, 50 choice fly drill - mix up drills by set
3 x 100 swim - #1&3 are free, except 3rd 25 is fly @ 1:35; #2 is swim neg split free br 3/5 by 50's @ 1:25
No rest between sets.
1:00 rest after 3rd set.
8 sets of:
4 x 25 swim FAST fly @ :45 - add up 3 fastest
1 x 150 swim fly/free by 25's @ 2:15
1 x 75 swim FAST fly - how close can you come to the 3 x 25's add-up?
25 easy then...
1 x 50 drill
1:00 rest between sets.
Finish up with 1 x 800 pull free br 3/5/7/9 by 50's = 7000 scm
Do a good job with your schoolwork tonight and continue to eat well at home. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is swim/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
3 x 100 @ 1:45- 50 choice free drill, 50 choice fly drill - mix up drills by set
3 x 100 swim - #1&3 are free, except 3rd 25 is fly @ 1:35; #2 is swim neg split free br 3/5 by 50's @ 1:25
No rest between sets.
1:00 rest after 3rd set.
8 sets of:
4 x 25 swim FAST fly @ :45 - add up 3 fastest
1 x 150 swim fly/free by 25's @ 2:15
1 x 75 swim FAST fly - how close can you come to the 3 x 25's add-up?
25 easy then...
1 x 50 drill
1:00 rest between sets.
Finish up with 1 x 800 pull free br 3/5/7/9 by 50's = 7000 scm
Do a good job with your schoolwork tonight and continue to eat well at home. Have a great day!
Tuesday, January 20, 2009
Wednesday Morning, January 21, 2009
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
6 x 200-
odds- 50 choice freestyle drill, 50 2 breast/2 fly drill @ 3:15
evens - swim negative split free br 4/2 @ 2:45
8 x 25 @ :35 - 1/2 swim FAST 1/2 drill
1:00 rest
With fins, 4 sets of:
9 x 25 - 2 swim FAST @ :40, 1 LUNGBUSTER @ :20 (can be 2/1, 1-1-1, & then 1/2)
3 x 75 swim - same stroke as 25's above - desc 1-3 to all out FAST
No rest between sets.
200 easy loosen = 4400 scy. Hope your exams go well - 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
6 x 200-
odds- 50 choice freestyle drill, 50 2 breast/2 fly drill @ 3:15
evens - swim negative split free br 4/2 @ 2:45
8 x 25 @ :35 - 1/2 swim FAST 1/2 drill
1:00 rest
With fins, 4 sets of:
9 x 25 - 2 swim FAST @ :40, 1 LUNGBUSTER @ :20 (can be 2/1, 1-1-1, & then 1/2)
3 x 75 swim - same stroke as 25's above - desc 1-3 to all out FAST
No rest between sets.
200 easy loosen = 4400 scy. Hope your exams go well - have a great day!
Tuesday, January 20, 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 50 choice freestyle drill @ 1:00
4 x 75 @ 1:20 - 25 ra2 la2 freestyle drill, 50 choice backstroke drill
4 x 50 @ 1:00 - 25 ra backstroke drill, 25 la backstroke drill
1 x 900 as follows:
150 pull free br 4/2 with choice equipment, 150 swim negative split backstroke
1:00 rest
MYSTERY SET from yesterday:
3 x 25 kick FAST @ :25
1 x 100 swim BIG negative split free @ 1:30
4 x 25 kick FAST @ :25
1 x 100 swim BIG negative split free @ 1:30
Continue up to 6 x 25 kick FAST @ :25, then back down to 3 x 25, all with 1 x 100 swim BIG negative split free @ 1:30
1:00 rest after last 100 negative split.
At least 3 sets of:
3 x 75 swim backstroke @ 1:10 (@ 1:05 in 2nd set, @ 1:00 in 3rd, @ :55 in 4th???)
3 x 75 swim backstroke desc 1-3 to what you can @ 1:30
No rest between sets.
600 pull after 4th set = 6450 scy. Hope your exams go well. 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 50 choice freestyle drill @ 1:00
4 x 75 @ 1:20 - 25 ra2 la2 freestyle drill, 50 choice backstroke drill
4 x 50 @ 1:00 - 25 ra backstroke drill, 25 la backstroke drill
1 x 900 as follows:
150 pull free br 4/2 with choice equipment, 150 swim negative split backstroke
1:00 rest
MYSTERY SET from yesterday:
3 x 25 kick FAST @ :25
1 x 100 swim BIG negative split free @ 1:30
4 x 25 kick FAST @ :25
1 x 100 swim BIG negative split free @ 1:30
Continue up to 6 x 25 kick FAST @ :25, then back down to 3 x 25, all with 1 x 100 swim BIG negative split free @ 1:30
1:00 rest after last 100 negative split.
At least 3 sets of:
3 x 75 swim backstroke @ 1:10 (@ 1:05 in 2nd set, @ 1:00 in 3rd, @ :55 in 4th???)
3 x 75 swim backstroke desc 1-3 to what you can @ 1:30
No rest between sets.
600 pull after 4th set = 6450 scy. Hope your exams go well. Have a great day!
Tuesday, January 20, 2009
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/breast kick on back/drill/fly kick on side by 25's
200 easy choice skulling
1:00 rest
6 x 50 @ :10 rest offside breathing drill
4 x 50 fist free drill @ 1:00
1 x 800 pull free - 200 br 3/5 by 50's, 200 br 3/7 by 50's, 200 br 3/9 by 50's, 200 br 3/5/7/9 by 50's
1:00 rest
6 x 75 @ 1:30 - 50 6 kicks 1 pull backstroke, 25 breast pull w/free kick
5 x 50 @ 1:10 - 25 double arm backstroke, 25 - 2 kicks 1 pull breaststroke
1 x 1600 - 400 swim free - 200 br 3/5, 200 br 3/7 by 50's, then 400 swim backstroke - 2 times through
1:00 rest
12 x 100 swim
2- free/back by 50's @ 1:40;
1-moderate negative split free br 3/5 @ 1:25
200 easy loosen = 6200 scm. Do an excellent job on your HW tonight, try to stretch out your legs & enjoy the inauguration. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/breast kick on back/drill/fly kick on side by 25's
200 easy choice skulling
1:00 rest
6 x 50 @ :10 rest offside breathing drill
4 x 50 fist free drill @ 1:00
1 x 800 pull free - 200 br 3/5 by 50's, 200 br 3/7 by 50's, 200 br 3/9 by 50's, 200 br 3/5/7/9 by 50's
1:00 rest
6 x 75 @ 1:30 - 50 6 kicks 1 pull backstroke, 25 breast pull w/free kick
5 x 50 @ 1:10 - 25 double arm backstroke, 25 - 2 kicks 1 pull breaststroke
1 x 1600 - 400 swim free - 200 br 3/5, 200 br 3/7 by 50's, then 400 swim backstroke - 2 times through
1:00 rest
12 x 100 swim
2- free/back by 50's @ 1:40;
1-moderate negative split free br 3/5 @ 1:25
200 easy loosen = 6200 scm. Do an excellent job on your HW tonight, try to stretch out your legs & enjoy the inauguration. Have a great day!
Monday, January 19, 2009
Monday, January 19, 2009
SPRINTERS - written for scy
400 siwm freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
6 x 50 @ 1:00 - 2 kicks 1 pull breaststroke
6 x 50 @ 1:00 - 25 breast pull w/free kick, 25 1/2 ra 1/2 la backstroke
6 x 50 @ :50 - 25 back, 25 breast
6 x 50 @ :40 - 25 free, 25 back
1:00 rest - get HR
4 sets of:
2 x 200 swim free br 4/2, except 3rd 50 is kick @ 2:35 (odd sets) & 2:25 (even sets)
1 x 75 FAST - 25 swim, 50 kick - get time
:10 rest
1 x 25 LUNGBUSTER @ :40
No rest between sets. Easy 100 after 4th set, then...
6 x 25 kick @ :40 - desc 1-3 & 4-6 to all out smoking FAST
1:00 rest
MYSTERY SET
Easy 200 warmdown after the MYSTERY SET. Do an excellent job on your exams. Have a great day!
SPRINTERS - written for scy
400 siwm freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
6 x 50 @ 1:00 - 2 kicks 1 pull breaststroke
6 x 50 @ 1:00 - 25 breast pull w/free kick, 25 1/2 ra 1/2 la backstroke
6 x 50 @ :50 - 25 back, 25 breast
6 x 50 @ :40 - 25 free, 25 back
1:00 rest - get HR
4 sets of:
2 x 200 swim free br 4/2, except 3rd 50 is kick @ 2:35 (odd sets) & 2:25 (even sets)
1 x 75 FAST - 25 swim, 50 kick - get time
:10 rest
1 x 25 LUNGBUSTER @ :40
No rest between sets. Easy 100 after 4th set, then...
6 x 25 kick @ :40 - desc 1-3 & 4-6 to all out smoking FAST
1:00 rest
MYSTERY SET
Easy 200 warmdown after the MYSTERY SET. Do an excellent job on your exams. Have a great day!
Monday, January 19, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
1 x 450 - 50 offside breathing drill, 25 swim free build kick to strong
:20 rest
1 x 450 - 25 ra backstroke, 25 la backstroke, 25 swim backstroke build to strong
:20 rest
6 x 100 @ 1:40 - 50 swim, 50 kick desc 1-3 & 4-6 to what you can
1 x 600 - 100 swim 100 kick w/board - all with snorkel, get time
:20 rest
8 x 50 swim/kick @ :50
1 x 600 - 100 swim 100 kick w/board - all with snorkel, faster than 1st 600
:20 rest
8 x 50 swim/kick @ :45
1 x 600 - 100 swim 100 kick w/board - all with snorkel, FASTEST of the 3 x 600's
1:00 rest - get HR
7 x 100 kick @ 2:30 - BEST AVERAGE EVER
Finish up with...
12 x 100 swim free br 3 @ 1:15
200 easy loosen = 7400 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/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
1 x 450 - 50 offside breathing drill, 25 swim free build kick to strong
:20 rest
1 x 450 - 25 ra backstroke, 25 la backstroke, 25 swim backstroke build to strong
:20 rest
6 x 100 @ 1:40 - 50 swim, 50 kick desc 1-3 & 4-6 to what you can
1 x 600 - 100 swim 100 kick w/board - all with snorkel, get time
:20 rest
8 x 50 swim/kick @ :50
1 x 600 - 100 swim 100 kick w/board - all with snorkel, faster than 1st 600
:20 rest
8 x 50 swim/kick @ :45
1 x 600 - 100 swim 100 kick w/board - all with snorkel, FASTEST of the 3 x 600's
1:00 rest - get HR
7 x 100 kick @ 2:30 - BEST AVERAGE EVER
Finish up with...
12 x 100 swim free br 3 @ 1:15
200 easy loosen = 7400 scm. Do an excellent job with your HW tonight and get excited for the rest of the week. Have a great day!
Sunday, January 18, 2009
Monday Morning, January 19, 2009
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
1 x 300 - 50 offside breathing freestyle drill, 50 choice drill NO FREE
:20 rest
8 x 50 @ 1:00 - 25 swim free count strokes, then 25 fist free - count strokes again, can you get them within one of each other? Even?
1:00 rest
2 sets of (MCA can go 3 sets if no time for vertical kicking):
1 x 125 pull free br 4/2 @ 1:50
8 x 50 pull free br 4/2 - 2 @ :50, 2 @ :40
1 x 125 pull free br 4/2 @ 1:30
No rest between sets.
Move to the deep end for vertical kicking...
6-8 sets of:
VK- :20 FAST, :10 rest, :30 FAST, then right into...
1 x 25 swim FAST breaststroke @ :40
1:00 kick FAST on back, then right into...
1 x 25 swim FAST breaststroke @ :40
No rest between sets.
200 easy loosen before you go. Have a great day, study up!
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
1 x 300 - 50 offside breathing freestyle drill, 50 choice drill NO FREE
:20 rest
8 x 50 @ 1:00 - 25 swim free count strokes, then 25 fist free - count strokes again, can you get them within one of each other? Even?
1:00 rest
2 sets of (MCA can go 3 sets if no time for vertical kicking):
1 x 125 pull free br 4/2 @ 1:50
8 x 50 pull free br 4/2 - 2 @ :50, 2 @ :40
1 x 125 pull free br 4/2 @ 1:30
No rest between sets.
Move to the deep end for vertical kicking...
6-8 sets of:
VK- :20 FAST, :10 rest, :30 FAST, then right into...
1 x 25 swim FAST breaststroke @ :40
1:00 kick FAST on back, then right into...
1 x 25 swim FAST breaststroke @ :40
No rest between sets.
200 easy loosen before you go. Have a great day, study up!
Sunday, January 18, 2009
EA, EC & JD
600 or 400 swim freestyle
400 reverse IM - each 100 is drill/kick
200 easy choice skulling
1:00 rest
3 sets of:
4 x 50 drill/kick by 25's in main race stroke
4 x 25 @ :35 - 1/2 swim FAST, 1/2 drill, also in main race stroke
2 x 150 swim negative split freestyle - desc 2nd 75 1-2 to what you can (EC: @ 2:10)
No rest between sets.
6 sets of:
1 x 100 drill/swim by 25's in main race stroke @ 2:00
4 x 50 swim at 200 Goal Pace in main race stroke @ 1:10
No rest between sets.
After 6th set, get right into:
1 x 600 - 300 drill, 300 pull
2 starts before you get out. Do an excellent job on your HW tonight & get excited for the week ahead. Have a great day!
EA, EC & JD
600 or 400 swim freestyle
400 reverse IM - each 100 is drill/kick
200 easy choice skulling
1:00 rest
3 sets of:
4 x 50 drill/kick by 25's in main race stroke
4 x 25 @ :35 - 1/2 swim FAST, 1/2 drill, also in main race stroke
2 x 150 swim negative split freestyle - desc 2nd 75 1-2 to what you can (EC: @ 2:10)
No rest between sets.
6 sets of:
1 x 100 drill/swim by 25's in main race stroke @ 2:00
4 x 50 swim at 200 Goal Pace in main race stroke @ 1:10
No rest between sets.
After 6th set, get right into:
1 x 600 - 300 drill, 300 pull
2 starts before you get out. Do an excellent job on your HW tonight & get excited for the week ahead. Have a great day!
Friday, January 16, 2009
Friday, January 16, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/drill/kick/swim by 25's
200 easy choice skulling
1:00 rest
4 x 150 @ :20 rest - 50 choice free drill, 25 kick build to moderate, 25 swim free, 50 drill/swim NO FREE
12 x 100 swim
1-2: 50 swim free br 4/2, 25 swim NO FREE build to FAST, last 25 is swim free @ 1:25
#3: swim negative split free br 4/2 @ 1:10
1:00 rest
12 x 75 @ 1:30 as follows:
1-4: 1st 75 is swim/drill/swim by 25's, then 2-4 are swim FAST
5-8: 1st 2 are swim/drill/swim by 25's, then 3&4 are swim FAST
9-12: 1st 3 are swim/drill/swim by 25's, then #4 is swim FAST
6 x 100 pull free br 4/2 @ 1:20
1:00 rest
12 x 75 @ 1:30 as follows:
1-4: 1st 3 are swim/drill/swim by 25's, then #4 is swim FAST
5-8: 1st 2 are swim/drill/swim by 25's, then 3&4 are swim FAST
9-12: 1st 75 is swim/drill/swim by 25's, then 2-4 are swim FAST
15 x 25 @ :40 - 2 FAST swim, 1 LUNGBUSTER
1 x 600 pull free br 4/2
200 easy loosen = 6400 scy. Rest up tomorrow, try to stretch. Sunday at noon, 50's at 200 Goal Pace. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/drill/kick/swim by 25's
200 easy choice skulling
1:00 rest
4 x 150 @ :20 rest - 50 choice free drill, 25 kick build to moderate, 25 swim free, 50 drill/swim NO FREE
12 x 100 swim
1-2: 50 swim free br 4/2, 25 swim NO FREE build to FAST, last 25 is swim free @ 1:25
#3: swim negative split free br 4/2 @ 1:10
1:00 rest
12 x 75 @ 1:30 as follows:
1-4: 1st 75 is swim/drill/swim by 25's, then 2-4 are swim FAST
5-8: 1st 2 are swim/drill/swim by 25's, then 3&4 are swim FAST
9-12: 1st 3 are swim/drill/swim by 25's, then #4 is swim FAST
6 x 100 pull free br 4/2 @ 1:20
1:00 rest
12 x 75 @ 1:30 as follows:
1-4: 1st 3 are swim/drill/swim by 25's, then #4 is swim FAST
5-8: 1st 2 are swim/drill/swim by 25's, then 3&4 are swim FAST
9-12: 1st 75 is swim/drill/swim by 25's, then 2-4 are swim FAST
15 x 25 @ :40 - 2 FAST swim, 1 LUNGBUSTER
1 x 600 pull free br 4/2
200 easy loosen = 6400 scy. Rest up tomorrow, try to stretch. Sunday at noon, 50's at 200 Goal Pace. Have a great day!
Friday, January 16, 2009
DISTANCE - written for scm
600 swim freestyle
400 reverse IM -each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
14 x 150 as follows:
1-8: 75 drill/swim/drill free, then 75 drill back/fly/back by 25's, @ :15 rest;
9-14:
odds are swim 50 free, 25 fly, evens are swim 25 free, 50 back, all @ 2:15
1:00 rest
3 sets of:
3 x 25 swim dps breaststroke @ :40
1 x 75 swim free/breast/free by 25's @ 1:15
1 x 75 swim breast/free/breast by 25's @ 1:15
3 x 25 swim FAST breaststroke @ :40
No rest between sets.
8 sets of:
4 x 50 swim IM order by 25's @ :50
1 x 100 swim FAST IM @ 2:00
No rest between sets.
After 8th set, get right into...
1 x 400 pull free br 3/5/7/9 by 50's
1:00 rest
1 x 200 IM swim FAST
200 easy loosen = 7400 scm. Do an excellent job with your HW this weekend and dress warmly if you have to be outside. Sunday at noon. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM -each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
14 x 150 as follows:
1-8: 75 drill/swim/drill free, then 75 drill back/fly/back by 25's, @ :15 rest;
9-14:
odds are swim 50 free, 25 fly, evens are swim 25 free, 50 back, all @ 2:15
1:00 rest
3 sets of:
3 x 25 swim dps breaststroke @ :40
1 x 75 swim free/breast/free by 25's @ 1:15
1 x 75 swim breast/free/breast by 25's @ 1:15
3 x 25 swim FAST breaststroke @ :40
No rest between sets.
8 sets of:
4 x 50 swim IM order by 25's @ :50
1 x 100 swim FAST IM @ 2:00
No rest between sets.
After 8th set, get right into...
1 x 400 pull free br 3/5/7/9 by 50's
1:00 rest
1 x 200 IM swim FAST
200 easy loosen = 7400 scm. Do an excellent job with your HW this weekend and dress warmly if you have to be outside. Sunday at noon. Have a great day!
Thursday, January 15, 2009
Friday Morning, January 16, 2009
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
1 x 200 - 50 offside breathing freestyle drill, 50 2 kicks 1 pull breaststroke drill
:15 rest
1 x 200 - 50 fist free drill, 50 2 kicks 1 pull breaststroke drill
:15 rest
1 x 200 - 50 offside breathing freestyle drill, 50 choice breaststroke drill
:15 rest
3 sets of:
3 x 25 swim dist per stroke breaststroke @ :35
1 x 75 swim free/breast/free by 25's @ 1:10
1 x 75 swim breast/free/breast by 25's @ 1:10
3 x 25 swim breaststroke FAST @ :40
No rest between sets.
6 x 125 swim @ 1:50
odds are 50 free, 75 backstroke
evens are 75 free, 50 breaststroke
1:00 rest
With fins, 6 sets of:
2 x 50 drill @ 1:00
4 x 25 swim FAST @ :45 - each round is :05 faster (@ :40 in 2nd round, @ :35 in 3rd round, etc...)
No rest between sets.
200 easy loosen after 6th set = 4650 scy. Enjoy your day off!
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
1 x 200 - 50 offside breathing freestyle drill, 50 2 kicks 1 pull breaststroke drill
:15 rest
1 x 200 - 50 fist free drill, 50 2 kicks 1 pull breaststroke drill
:15 rest
1 x 200 - 50 offside breathing freestyle drill, 50 choice breaststroke drill
:15 rest
3 sets of:
3 x 25 swim dist per stroke breaststroke @ :35
1 x 75 swim free/breast/free by 25's @ 1:10
1 x 75 swim breast/free/breast by 25's @ 1:10
3 x 25 swim breaststroke FAST @ :40
No rest between sets.
6 x 125 swim @ 1:50
odds are 50 free, 75 backstroke
evens are 75 free, 50 breaststroke
1:00 rest
With fins, 6 sets of:
2 x 50 drill @ 1:00
4 x 25 swim FAST @ :45 - each round is :05 faster (@ :40 in 2nd round, @ :35 in 3rd round, etc...)
No rest between sets.
200 easy loosen after 6th set = 4650 scy. Enjoy your day off!
Thursday, January 15, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - go 4 x 100 IM drill's, smooth & long
200 easy choice skulling
1:00 rest
400 - 50 drill/swim free by 25's, 50 drill/swim NO FREE by 25's
:20 rest
300 - 50 swim negative split free br 4/2, 50 swim negative split NO FREE
:20 rest
200 - 100 drill/swim dps by 25's free, 100 drill/swim dps by 25's NO FREE
:20 rest
6 x 25 - 1/2 swim FAST, 1/2 drill @ :35
1 x 200 IM - swim 2 x 100 IM's, desc 1-2
1:00 rest
6 sets of:
2 x 75 swim free br 4/2 @ :55
1 x 150 swim free br 4/2 @ 1:40
No rest between sets. Get HR at end & OML
1:00 rest after 6th set.
12 x 50 @ :50 - 1 swim negative split back, 2 kick
1 x 100 kick FAST for time - get time
:30 rest
12 x 50 @ :45 - 1 swim neg split choice, 2 kick
1 x 100 kick FAST for time - get time
:30 rest
12 x 50 @ :40 - 1 swim negative split, 1 swim/kick by 25's, 1 kick
1 x 100 kick FAST for time - get time
:30 rest
1 x 600 pull free w/choice equipment, but switch equipment at 300
1:00 rest
1 x 150 kick FAST for time - can you be close to half your total from 3 x 100's?
200 easy loosen = 7000 scy. Stretch tonight and do an excellent job preparing for your exams. Keep up the good work - have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - go 4 x 100 IM drill's, smooth & long
200 easy choice skulling
1:00 rest
400 - 50 drill/swim free by 25's, 50 drill/swim NO FREE by 25's
:20 rest
300 - 50 swim negative split free br 4/2, 50 swim negative split NO FREE
:20 rest
200 - 100 drill/swim dps by 25's free, 100 drill/swim dps by 25's NO FREE
:20 rest
6 x 25 - 1/2 swim FAST, 1/2 drill @ :35
1 x 200 IM - swim 2 x 100 IM's, desc 1-2
1:00 rest
6 sets of:
2 x 75 swim free br 4/2 @ :55
1 x 150 swim free br 4/2 @ 1:40
No rest between sets. Get HR at end & OML
1:00 rest after 6th set.
12 x 50 @ :50 - 1 swim negative split back, 2 kick
1 x 100 kick FAST for time - get time
:30 rest
12 x 50 @ :45 - 1 swim neg split choice, 2 kick
1 x 100 kick FAST for time - get time
:30 rest
12 x 50 @ :40 - 1 swim negative split, 1 swim/kick by 25's, 1 kick
1 x 100 kick FAST for time - get time
:30 rest
1 x 600 pull free w/choice equipment, but switch equipment at 300
1:00 rest
1 x 150 kick FAST for time - can you be close to half your total from 3 x 100's?
200 easy loosen = 7000 scy. Stretch tonight and do an excellent job preparing for your exams. Keep up the good work - have a great day!
Thursday, January 15, 2009
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
8 x 125 @ :15 rest as follows:
2- 50 fist free br 3, 75 drill/drill/kick backstroke;
2- 50 offside breathing freestyle drill, 50 breast pull w/free kick, 25 breast kick on back;
1 x 600 swim - 50 neg split free, 50 neg split back, 50 neg split breast - 4 times through
1:00 rest
6 sets of:
2 x 150 swim negative split free br 3 @ 2:00
1 x 100 swim free @ 1:10
No rest between sets. After last 100, get HR immediately & OML
1:00 rest
With fins:
8 x 75 breast pull w/free kick, desc the 3 x 25 to FAST in each 75, @ 1:30
1:00 rest - take off fins
10 sets of:
1:00 kick FAST free on back at wall, then...
2 x 25 swim FAST breaststroke @ :40
1 x 75 drill/kick/drill by 25's breaststroke @ 1:30
No rest between sets.
200 easy loosen = 7250 scm. Do an excellent job with your HW tonight & dress appropriately if you have to be outside. 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
8 x 125 @ :15 rest as follows:
2- 50 fist free br 3, 75 drill/drill/kick backstroke;
2- 50 offside breathing freestyle drill, 50 breast pull w/free kick, 25 breast kick on back;
1 x 600 swim - 50 neg split free, 50 neg split back, 50 neg split breast - 4 times through
1:00 rest
6 sets of:
2 x 150 swim negative split free br 3 @ 2:00
1 x 100 swim free @ 1:10
No rest between sets. After last 100, get HR immediately & OML
1:00 rest
With fins:
8 x 75 breast pull w/free kick, desc the 3 x 25 to FAST in each 75, @ 1:30
1:00 rest - take off fins
10 sets of:
1:00 kick FAST free on back at wall, then...
2 x 25 swim FAST breaststroke @ :40
1 x 75 drill/kick/drill by 25's breaststroke @ 1:30
No rest between sets.
200 easy loosen = 7250 scm. Do an excellent job with your HW tonight & dress appropriately if you have to be outside. Have a great day!
Wednesday, January 14, 2009
Wednesday, January 14, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/kick breast on back/drill/fly kick on side by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ 1:15 - 50 choice freestyle drill, 25 choice backstroke drill
4 x 75 @ 1:15- 50 swim/free/back by 25's, 25 choice breaststroke drill
4 x 75 swim @ 1:10 - 50 backstroke with good turns & breakouts, 25 breaststroke
4 x 75 @ 1:00 swim free br 4/2 with BIG 6 beat kick on 2nd 25
1:00 rest - if not warmed up enough, go 9 x 50 swim, 2 choice @ :45, 1 free @ :35
12 sets of:
BROKEN 200's-
1 x 100 swim free br 4/2 @ 1:10
1 x 50 swim at 200 GP @ :45
1 x 50 swim at 200 GP @ :50 - get HR after finishing
1 x 50 easy loosen
1:00 rest between sets.
Finish up with 16 x 50 as follows:
2- drill choice @ 1:00
2- pull br 4/2 @ :45
200 easy loosen at end = 6200 scy. Do an excellent job preparing for your exams, eat well and get excited for the end of the semester. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/kick breast on back/drill/fly kick on side by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ 1:15 - 50 choice freestyle drill, 25 choice backstroke drill
4 x 75 @ 1:15- 50 swim/free/back by 25's, 25 choice breaststroke drill
4 x 75 swim @ 1:10 - 50 backstroke with good turns & breakouts, 25 breaststroke
4 x 75 @ 1:00 swim free br 4/2 with BIG 6 beat kick on 2nd 25
1:00 rest - if not warmed up enough, go 9 x 50 swim, 2 choice @ :45, 1 free @ :35
12 sets of:
BROKEN 200's-
1 x 100 swim free br 4/2 @ 1:10
1 x 50 swim at 200 GP @ :45
1 x 50 swim at 200 GP @ :50 - get HR after finishing
1 x 50 easy loosen
1:00 rest between sets.
Finish up with 16 x 50 as follows:
2- drill choice @ 1:00
2- pull br 4/2 @ :45
200 easy loosen at end = 6200 scy. Do an excellent job preparing for your exams, eat well and get excited for the end of the semester. Have a great day!
Wednesday, January 14, 2009
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/breast kick on back/drill/fly kick on side by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 300 - 50 fist free br 3, 50 drill backstroke - 25 ra back, 25 la back
:20 rest
1 x 200 - 25 swim backstroke, 25 breast pull w/free kick
:20 rest
1 x 100 swim IM, desc 1-3 to what you can
:20 rest between sets, get HR immediately after 3rd set.
1:00 rest
5 sets of:
Desc the 2nd half of the 400's 1-3 & 4-5 to something juicy
1 x 400 swim negative split free br 3 - except br 5 at 200-250 @ 5:20
6 x 25 swim FAST fly @ :40 - except #'s 3 & 6 are LUNGBUSTER @ :20
3 x 100 swim free br 3 @ 1:15
1:00 rest after odd sets.
200 easy loosen = 7450 scm. Do an excellent job on your HW tonight & get excited for the rest of the week. If you have to shovel, wear 16 layers and two hats. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/breast kick on back/drill/fly kick on side by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 300 - 50 fist free br 3, 50 drill backstroke - 25 ra back, 25 la back
:20 rest
1 x 200 - 25 swim backstroke, 25 breast pull w/free kick
:20 rest
1 x 100 swim IM, desc 1-3 to what you can
:20 rest between sets, get HR immediately after 3rd set.
1:00 rest
5 sets of:
Desc the 2nd half of the 400's 1-3 & 4-5 to something juicy
1 x 400 swim negative split free br 3 - except br 5 at 200-250 @ 5:20
6 x 25 swim FAST fly @ :40 - except #'s 3 & 6 are LUNGBUSTER @ :20
3 x 100 swim free br 3 @ 1:15
1:00 rest after odd sets.
200 easy loosen = 7450 scm. Do an excellent job on your HW tonight & get excited for the rest of the week. If you have to shovel, wear 16 layers and two hats. Have a great day!
Tuesday, January 13, 2009
Wednesday Morning, January 14, 2009
SPRINTERS - written for scy
MCA - should get through at least 2 sets of the 150's swim backstroke/300 pull free
400 swim freestyle
400 reverse IM -each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
2 x 300 @ :30 rest- 50 offside breathing freestyle drill, 50 choice backstroke drill
12 x 25
2 swim backstroke build to FAST @ :40
1- LUNGBUSTER @ :20
1:00 rest after #12
4 sets of:
2 x 150 swim negative split backstroke @ 2:15
1 x 300 pull free br 4/2 - negative split each 300 & descend the 2nd 150 to what you can
:30 rest between sets.
200 easy loosen = 4500 scy. Have a great day and be careful getting around in the snow.
SPRINTERS - written for scy
MCA - should get through at least 2 sets of the 150's swim backstroke/300 pull free
400 swim freestyle
400 reverse IM -each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
2 x 300 @ :30 rest- 50 offside breathing freestyle drill, 50 choice backstroke drill
12 x 25
2 swim backstroke build to FAST @ :40
1- LUNGBUSTER @ :20
1:00 rest after #12
4 sets of:
2 x 150 swim negative split backstroke @ 2:15
1 x 300 pull free br 4/2 - negative split each 300 & descend the 2nd 150 to what you can
:30 rest between sets.
200 easy loosen = 4500 scy. Have a great day and be careful getting around in the snow.
Tuesday, January 13, 2009
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
8 x 50 @ 1:00
2- ra2 la2 freestyle drill
2- 2 kicks 1 pull breaststroke
8 x 50
2- negative split freestyle br 4/2 @ :45
2- swim/kick by 25's NO FREE
1 x 800 pull free br 4/2
:30 rest
8 x 100 swim negative split freestyle @ 1:15
1:00 rest - get HR immediately
6 sets of:
4 x 25 @ :35 - 1/2 sprint, 1/2 drill
4 x 50 swim/kick by 25's @ :40
1 x 100 kick negative split @ 1:40
1 x 50 kick FAST for time
:30 rest between sets.
200 easy loosen after 6th set = 6300 scy. Do an excellent job on your HW tonight and be careful getting to workout tomorrow morning. 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
8 x 50 @ 1:00
2- ra2 la2 freestyle drill
2- 2 kicks 1 pull breaststroke
8 x 50
2- negative split freestyle br 4/2 @ :45
2- swim/kick by 25's NO FREE
1 x 800 pull free br 4/2
:30 rest
8 x 100 swim negative split freestyle @ 1:15
1:00 rest - get HR immediately
6 sets of:
4 x 25 @ :35 - 1/2 sprint, 1/2 drill
4 x 50 swim/kick by 25's @ :40
1 x 100 kick negative split @ 1:40
1 x 50 kick FAST for time
:30 rest between sets.
200 easy loosen after 6th set = 6300 scy. Do an excellent job on your HW tonight and be careful getting to workout tomorrow morning. Have a great day!
Tuesday, January 13, 2009
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
8 x 50 @ 1:00
2- fist free br 3 - feel water on forearms
2- breast pull with free kick - don't crank your elbows back under your body
8 x 50
2- swim negative split freestyle @ :45
2- swim breast/free by 25's @ :50
1 x 2000 swim as follows:
100- swim negative split free br 3/5 by 50's
50- swim negative split backstroke
50- 50 swim negative split breaststroke
10 times through
Get HR at end & OML
1:00 rest
5 sets of:
4 x 50 kick negative split @ :50
1 x 150 kick IM - negative split each 50, 2nd 25 should be strong, @ 2:45
4 x 50 swim/kick by 25's @ :45
1 x 150 kick choice FAST for time
1:00 rest between sets.
200 easy loosen after last set = 7700 scm. Do an excellent job on your HW tonight & get ready for a big 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
8 x 50 @ 1:00
2- fist free br 3 - feel water on forearms
2- breast pull with free kick - don't crank your elbows back under your body
8 x 50
2- swim negative split freestyle @ :45
2- swim breast/free by 25's @ :50
1 x 2000 swim as follows:
100- swim negative split free br 3/5 by 50's
50- swim negative split backstroke
50- 50 swim negative split breaststroke
10 times through
Get HR at end & OML
1:00 rest
5 sets of:
4 x 50 kick negative split @ :50
1 x 150 kick IM - negative split each 50, 2nd 25 should be strong, @ 2:45
4 x 50 swim/kick by 25's @ :45
1 x 150 kick choice FAST for time
1:00 rest between sets.
200 easy loosen after last set = 7700 scm. Do an excellent job on your HW tonight & get ready for a big week. Have a great day!
Monday, January 12, 2009
Monday, January 12, 2009
MCA - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
1:00 rest
14 x 100 @ 1:50 as follows:
odds- 50 catch-up freestyle drill. 50 kick choice easy/FAST by 25's
evens - 50 drill/swim by 25's in 4th best stroke, then 50 drill/swim by 25's in main race stroke
Get HR after #14 for :06, then get right into...
1 x 800 pull free with choice of equipment, br 3/5/7/9 by 50's
1:00 rest
3 sets of:
4 x 75 swim free breathing 3/5/3 by 25's @ 1:00 (some groups @ 1:10 or 1:15)
4 x 75 kick on back - hustle to make the interval here - @ 1:15 (@ 1:20 or 1:30 for others)
4 x 75 swim free breathing 3/5/3 by 25's @ :55 (@ 1:05 & 1:10 for the other groups)
4 x 75 @ 1:40 - 50 swim, 25 kick - all in main race stroke, NO FREE, desc 1-4 to all out FAST
No rest between sets.
200 easy loosen after 3rd round = 6800 scy. Two rounds & 200 easy loosen = 5600 scy. Do an excellent job on your HW tonight & get excited for the next meet - hopefully everybody will be able to race at the next meet. Have a great day!
MCA - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
1:00 rest
14 x 100 @ 1:50 as follows:
odds- 50 catch-up freestyle drill. 50 kick choice easy/FAST by 25's
evens - 50 drill/swim by 25's in 4th best stroke, then 50 drill/swim by 25's in main race stroke
Get HR after #14 for :06, then get right into...
1 x 800 pull free with choice of equipment, br 3/5/7/9 by 50's
1:00 rest
3 sets of:
4 x 75 swim free breathing 3/5/3 by 25's @ 1:00 (some groups @ 1:10 or 1:15)
4 x 75 kick on back - hustle to make the interval here - @ 1:15 (@ 1:20 or 1:30 for others)
4 x 75 swim free breathing 3/5/3 by 25's @ :55 (@ 1:05 & 1:10 for the other groups)
4 x 75 @ 1:40 - 50 swim, 25 kick - all in main race stroke, NO FREE, desc 1-4 to all out FAST
No rest between sets.
200 easy loosen after 3rd round = 6800 scy. Two rounds & 200 easy loosen = 5600 scy. Do an excellent job on your HW tonight & get excited for the next meet - hopefully everybody will be able to race at the next meet. Have a great day!
Thursday, January 8, 2009
Thursday, January 8, 2009
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
6 x 50 @ 1:00 - drill/swim by 25's, change stroke each round
1 x 400 as follows:
1st round - drill/swim negative split by 50's;
2nd round - pull free w/choice equipment;
3rd round - swim IM - 4 x 100 IM's, nice and smooth with good turns & breakouts.
1:00 rest between sets.
With fins:
24 x 25 @ :45
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all drill; 4- all FAST
300 easy loosen = 4000 scy. Drink lots of water tonight and try to stretch. Have a great day!
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
6 x 50 @ 1:00 - drill/swim by 25's, change stroke each round
1 x 400 as follows:
1st round - drill/swim negative split by 50's;
2nd round - pull free w/choice equipment;
3rd round - swim IM - 4 x 100 IM's, nice and smooth with good turns & breakouts.
1:00 rest between sets.
With fins:
24 x 25 @ :45
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all drill; 4- all FAST
300 easy loosen = 4000 scy. Drink lots of water tonight and try to stretch. Have a great day!
Thursday, January 8, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 offside breathing free @ :10 rest
1 x 400 swim free/NO FREE by 50's
:20 rest
4 x 50 drill/swim backstroke @ 1:00
1 x 300 pull free w/snorkel
:20 rest
4 x 50 breast pull w/free kick-swim breaststroke by 25's @ 1:00
1 x 300 swim - 50 negative split free br 3, 25 breaststroke, 50 swim negative split backstroke, 25 swim breaststroke - 2 times through
:20 rest
12 x 50 swim @ :55
2- swim negative split free;
2- swim free/NO FREE by 25's - build 2nd 25 to FAST finish
1:00 rest
With fins:
24 x 25 @ :45 as follows:
1- 1/2 FAST,\ 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all drill; 4- all FAST
200 easy loosen = 4200 scm. Do an excellent job on your HW tonight and get excited for the meet. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 offside breathing free @ :10 rest
1 x 400 swim free/NO FREE by 50's
:20 rest
4 x 50 drill/swim backstroke @ 1:00
1 x 300 pull free w/snorkel
:20 rest
4 x 50 breast pull w/free kick-swim breaststroke by 25's @ 1:00
1 x 300 swim - 50 negative split free br 3, 25 breaststroke, 50 swim negative split backstroke, 25 swim breaststroke - 2 times through
:20 rest
12 x 50 swim @ :55
2- swim negative split free;
2- swim free/NO FREE by 25's - build 2nd 25 to FAST finish
1:00 rest
With fins:
24 x 25 @ :45 as follows:
1- 1/2 FAST,\ 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all drill; 4- all FAST
200 easy loosen = 4200 scm. Do an excellent job on your HW tonight and get excited for the meet. Have a great day!
Wednesday, January 7, 2009
Wednesday, January 7, 2009
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - 4 x 100 IM's drill, except #4 is swim
200 easy choice skulling
1:00 rest
5 x 50 offside breathing drill @ :15 rest
3 x 150 @ :15 rest - 25 choice kick, 25 swim free - roll hips evenly
4 x 125 @ 2:00 - 75 swim free br 4/2, last 50 is drill/swim by 25's NO FREE
5 x 50 @ 1:00 - 25 breast pull w/free kick, 25 swim breaststroke
1 x 450 as follows:
75 swim backstroke, 50 swim breaststroke, 25 breast kick on back
1:00 rest
36 x 50 as follows:
2- drill @ 1:00
4- swim at 2nd 50 split of 100 Goal Time (26 low free, 30 low backstroke, or 35 low breaststroke; at least 3 sets free) @ 1:10
No rest between sets.
1 x 400 pull free or choice/drill by 50's after 3rd & 6th set of 6.
200 easy drill after 2nd 400 = 5700 scy. Stretch well tonight and drink as much water as possible. All easy tomorrow. Have a great day!
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - 4 x 100 IM's drill, except #4 is swim
200 easy choice skulling
1:00 rest
5 x 50 offside breathing drill @ :15 rest
3 x 150 @ :15 rest - 25 choice kick, 25 swim free - roll hips evenly
4 x 125 @ 2:00 - 75 swim free br 4/2, last 50 is drill/swim by 25's NO FREE
5 x 50 @ 1:00 - 25 breast pull w/free kick, 25 swim breaststroke
1 x 450 as follows:
75 swim backstroke, 50 swim breaststroke, 25 breast kick on back
1:00 rest
36 x 50 as follows:
2- drill @ 1:00
4- swim at 2nd 50 split of 100 Goal Time (26 low free, 30 low backstroke, or 35 low breaststroke; at least 3 sets free) @ 1:10
No rest between sets.
1 x 400 pull free or choice/drill by 50's after 3rd & 6th set of 6.
200 easy drill after 2nd 400 = 5700 scy. Stretch well tonight and drink as much water as possible. All easy tomorrow. Have a great day!
Wednesday, January 7, 2009
DISTANCE - written for scm
600 swim freeestyle
400 reverse IM - 4 x 100 IM drill, except #4 is swim
200 easy choice skulling
1:00 rest
8 x 100@ :10 rest as follows:
2- 50 choice drill drill, 50 choice fly drill
2- 50 swim free br 3 with moderate negative split, 50 drill NO FREE OR FLY
6 x 50 swim drill/swim by 25's - desc stroke count 1-3 & 4-6; change strokes after #3
9 x 100 swim negative split free br 3/5 by 50's @ 1:25, except #'s 3 & 6 are NO FREE on 3rd 25
1:00 rest - get HR immediately & OML
8 sets of:
1 x 50 drill/swim fly by 25's @ 1:00
1 x 50 swim negative split fly @ 1:00
1 x 50 swim FAST fly @ 1:00 - get time
2 x 100 swim free br 3 @ 1:15
1 x 50 swim FAST fly @ 1:00 - how close can you get to 50 time before 100's?
After 8th set, finish up with...
1 x 600 pull free br 3/5/7/9
200 easy loosen = 7200 scm.
Do an excellent job on your HW today and get excited for the meet. All easy tomorrow. Have a great day!
DISTANCE - written for scm
600 swim freeestyle
400 reverse IM - 4 x 100 IM drill, except #4 is swim
200 easy choice skulling
1:00 rest
8 x 100@ :10 rest as follows:
2- 50 choice drill drill, 50 choice fly drill
2- 50 swim free br 3 with moderate negative split, 50 drill NO FREE OR FLY
6 x 50 swim drill/swim by 25's - desc stroke count 1-3 & 4-6; change strokes after #3
9 x 100 swim negative split free br 3/5 by 50's @ 1:25, except #'s 3 & 6 are NO FREE on 3rd 25
1:00 rest - get HR immediately & OML
8 sets of:
1 x 50 drill/swim fly by 25's @ 1:00
1 x 50 swim negative split fly @ 1:00
1 x 50 swim FAST fly @ 1:00 - get time
2 x 100 swim free br 3 @ 1:15
1 x 50 swim FAST fly @ 1:00 - how close can you get to 50 time before 100's?
After 8th set, finish up with...
1 x 600 pull free br 3/5/7/9
200 easy loosen = 7200 scm.
Do an excellent job on your HW today and get excited for the meet. All easy tomorrow. Have a great day!
Tuesday, January 6, 2009
Wednesday Morning, January 7, 2008
SPRINTERS - written for scy
MCA - see below "SPRINTERS" workout
400 swim freestyle - good turns, roll hips
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :15 rest - 25 ra2 la2 free, 25 6 kicks 1 stroke backstroke, 25 breast kick on back
1 x 400 - 100 drill/swim free by 50's, 100 drill/swim backstroke by 50's
:15 rest
4 x 75 swim backstroke @ 1:10 - roll hips, finish stroke
1 x 400 pull free br 4/2 with choice of equipment
1:00 rest
6 x 75 pull free br 4/2 @ 1:10
4 x 100 @ :15 rest - 50 choice drill, NO FREE, then 50 breast kick on back - full kick, let feet finish back up at surface
7 x 50 pull free br 4/2 @ :50 - except #'s 4 & 7 are @ :40
1 x 300 - 50 skull, 50 drill, 50 swim - 50 drill & swim are same stroke
:15 rest
1 x 300 swim backstroke/breaststroke by 75's - smooth stroke, good turns
:15 rest
7 x 50 pull free br 4/2 @ :50 - except #'s 3, 5 & 7 are @ :40
150 easy loosen = 4700 scy, then 3 or 4 good starts before you go. Drink lots of water today and make sure you eat well. Have a great day!
MCA - 400/400, then get right into...
2 sets of:
1 x 150 - 50 fist free drill br 3, 25 breast kick on back @ 2:30
1 x 150 drill/swim by 25's main race stroke - descend stroke count on even 25's @ 2:30
12 x 50 swim @ :50 as follows:
2 free with good turns & strong kick on 2nd 25;
2 free/main race stroke by 25's, build 2nd 25 to FAST finish
No rest between sets. After 2nd set, get HR for :06.
Until the end, from the middle of the pool - work on turns: 2 free, 2 mrs, 2 IM
Have a great day!
SPRINTERS - written for scy
MCA - see below "SPRINTERS" workout
400 swim freestyle - good turns, roll hips
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :15 rest - 25 ra2 la2 free, 25 6 kicks 1 stroke backstroke, 25 breast kick on back
1 x 400 - 100 drill/swim free by 50's, 100 drill/swim backstroke by 50's
:15 rest
4 x 75 swim backstroke @ 1:10 - roll hips, finish stroke
1 x 400 pull free br 4/2 with choice of equipment
1:00 rest
6 x 75 pull free br 4/2 @ 1:10
4 x 100 @ :15 rest - 50 choice drill, NO FREE, then 50 breast kick on back - full kick, let feet finish back up at surface
7 x 50 pull free br 4/2 @ :50 - except #'s 4 & 7 are @ :40
1 x 300 - 50 skull, 50 drill, 50 swim - 50 drill & swim are same stroke
:15 rest
1 x 300 swim backstroke/breaststroke by 75's - smooth stroke, good turns
:15 rest
7 x 50 pull free br 4/2 @ :50 - except #'s 3, 5 & 7 are @ :40
150 easy loosen = 4700 scy, then 3 or 4 good starts before you go. Drink lots of water today and make sure you eat well. Have a great day!
MCA - 400/400, then get right into...
2 sets of:
1 x 150 - 50 fist free drill br 3, 25 breast kick on back @ 2:30
1 x 150 drill/swim by 25's main race stroke - descend stroke count on even 25's @ 2:30
12 x 50 swim @ :50 as follows:
2 free with good turns & strong kick on 2nd 25;
2 free/main race stroke by 25's, build 2nd 25 to FAST finish
No rest between sets. After 2nd set, get HR for :06.
Until the end, from the middle of the pool - work on turns: 2 free, 2 mrs, 2 IM
Have a great day!
Tuesday, January 6, 2008
SPRINTERS - written for scy
400 relaxed freestyle - good turns & breakouts
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
6 x 150 @ :20 rest as follows:
odds- 50 fist free, 25 breast kick on back
evens - 50 choice drill NO FREE, 25 swim - same stroke as on 50 drill
2 sets of:
3 x 125 - 50 drill/swim free by 25's, 75 drill/swim/drill in main race stroke (mrs) @ 2:00 (2:10 if necessary)
6 x 1/2 pool sprints @ :30 (same stroke as on last 75 above)
No rest between sets. Get HR after 2nd set, then continue right into...
3 x 300 swim free @ 3:30
3 x 300 swim free desc 1-3 to all out smoking FAST @ 5:00
3 x 300 pull free - choice equipment, no paddles on #2, @ 3:50 (4:00 if necessary)
1:00 rest
From the deep end, 3 x sets of:
4 x 50 drill/swim dps by 25's @ 1:00
6 x 25 from a dive @ 1:00
Change strokes by set
6550 scy. Warmdown thoroughly before you go. Do an excellent job on your HW tonight and get excited for the meet. Have a great day!
SPRINTERS - written for scy
400 relaxed freestyle - good turns & breakouts
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
6 x 150 @ :20 rest as follows:
odds- 50 fist free, 25 breast kick on back
evens - 50 choice drill NO FREE, 25 swim - same stroke as on 50 drill
2 sets of:
3 x 125 - 50 drill/swim free by 25's, 75 drill/swim/drill in main race stroke (mrs) @ 2:00 (2:10 if necessary)
6 x 1/2 pool sprints @ :30 (same stroke as on last 75 above)
No rest between sets. Get HR after 2nd set, then continue right into...
3 x 300 swim free @ 3:30
3 x 300 swim free desc 1-3 to all out smoking FAST @ 5:00
3 x 300 pull free - choice equipment, no paddles on #2, @ 3:50 (4:00 if necessary)
1:00 rest
From the deep end, 3 x sets of:
4 x 50 drill/swim dps by 25's @ 1:00
6 x 25 from a dive @ 1:00
Change strokes by set
6550 scy. Warmdown thoroughly before you go. Do an excellent job on your HW tonight and get excited for the meet. Have a great day!
Tuesday, January 6, 2008
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 250 - odd 50's are offside breathing drill, even 50's are breast pull w/free kick
:15 rest
5 x 50 @ 1:00 - odd sets are 25 breast pull w/free kick, 25 swim breaststroke, 2nd set is 1/2 ra 1/2 la backstroke drill, then swim backstroke (by 25's)
No rest between sets.
After 3rd set, 1:00 rest, then continue right into...
1 x 1800 as follows:
3 times through a 600-
200 IM - drill/swim by 25's - build 25's to FAST
100 swim negative split free br 3/5
100 drill/swim by 25's (breaststroke 1st & 3rd 600, backstroke on 2nd 600)
200 IM swim - desc the 3 x 200 as you go through the set
1:00 rest - get HR immediately after finishing and again OML
6 sets of:
4 x 50 swim/kick by 25's @ :50 (odd sets) & :45 (even sets)
4 x 50 kick @ :50 (odd sets, make interval) & :55 (even sets, should be better than :45 on all 4)
1 x 75 kick FAST for time
25 easy loosen @ 1:00
200 easy loosen after 6th set = 7700 scm. Do an excellent job on your HW today and get excited for the meet. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 250 - odd 50's are offside breathing drill, even 50's are breast pull w/free kick
:15 rest
5 x 50 @ 1:00 - odd sets are 25 breast pull w/free kick, 25 swim breaststroke, 2nd set is 1/2 ra 1/2 la backstroke drill, then swim backstroke (by 25's)
No rest between sets.
After 3rd set, 1:00 rest, then continue right into...
1 x 1800 as follows:
3 times through a 600-
200 IM - drill/swim by 25's - build 25's to FAST
100 swim negative split free br 3/5
100 drill/swim by 25's (breaststroke 1st & 3rd 600, backstroke on 2nd 600)
200 IM swim - desc the 3 x 200 as you go through the set
1:00 rest - get HR immediately after finishing and again OML
6 sets of:
4 x 50 swim/kick by 25's @ :50 (odd sets) & :45 (even sets)
4 x 50 kick @ :50 (odd sets, make interval) & :55 (even sets, should be better than :45 on all 4)
1 x 75 kick FAST for time
25 easy loosen @ 1:00
200 easy loosen after 6th set = 7700 scm. Do an excellent job on your HW today and get excited for the meet. Have a great day!
Monday, January 5, 2009
Monday, January 5, 2008
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is swim/kick by 25's
200 easy choice skulling
1:00 rest
16 x 50 @ 1:00 as follows:
2- catchup free w/overkick (@ :50 for #'s 9-10 & 13-14)
2- choice breaststroke drill - either breast pull w/free kick or 2 kicks 1 pull (same drill for both)
1 x 700 as follows:
odd 100's- negative split free br 4/2, even 100's- easy/FAST breaststroke by 25's
1:00 rest
With fins, 8 sets of:
1 x 50 @ :50 - 25 swim build to FAST, then 25 drill
1 x 50 @ :50 - 25 swim FAST, 25 LUNGBUSTER
2 x 25 drill @ :40
1 x 50 swim FAST for time @ 1:00
No rest between sets.
After 8th set, continue right into...
6 x 50 @ :50 - 2 kick, 1 swim negative split free or back
1 x 200 IM drill/swim by 25's - build the 25 swim to FAST, @ 3:15
6 x 50 @ :45 - 2 kick, 1 swim negative split free or back
1 x 200 IM - as above, @ 3:15
6 x 50 @ :40 - 2 kick, 1 swim negative split free or back
1 x 200 IM - as above @ 3:15
6 x 50 @ :45 - 2 swim/kick by 25's, 1 kick FAST for time
1 x 200 IM - as above @ 3:15
6 x 50 @ :50 - 2 swim/kick by 25's, 1 kick FAST for time
1:00 rest
1 x 200 kick FAST for time
6600 scy. Warmdown well before you get out, stretch out your legs. Drink plenty of water tonight & eat well. Tomorrow, we'll include a set of 25's from a dive. Have a great day!
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is swim/kick by 25's
200 easy choice skulling
1:00 rest
16 x 50 @ 1:00 as follows:
2- catchup free w/overkick (@ :50 for #'s 9-10 & 13-14)
2- choice breaststroke drill - either breast pull w/free kick or 2 kicks 1 pull (same drill for both)
1 x 700 as follows:
odd 100's- negative split free br 4/2, even 100's- easy/FAST breaststroke by 25's
1:00 rest
With fins, 8 sets of:
1 x 50 @ :50 - 25 swim build to FAST, then 25 drill
1 x 50 @ :50 - 25 swim FAST, 25 LUNGBUSTER
2 x 25 drill @ :40
1 x 50 swim FAST for time @ 1:00
No rest between sets.
After 8th set, continue right into...
6 x 50 @ :50 - 2 kick, 1 swim negative split free or back
1 x 200 IM drill/swim by 25's - build the 25 swim to FAST, @ 3:15
6 x 50 @ :45 - 2 kick, 1 swim negative split free or back
1 x 200 IM - as above, @ 3:15
6 x 50 @ :40 - 2 kick, 1 swim negative split free or back
1 x 200 IM - as above @ 3:15
6 x 50 @ :45 - 2 swim/kick by 25's, 1 kick FAST for time
1 x 200 IM - as above @ 3:15
6 x 50 @ :50 - 2 swim/kick by 25's, 1 kick FAST for time
1:00 rest
1 x 200 kick FAST for time
6600 scy. Warmdown well before you get out, stretch out your legs. Drink plenty of water tonight & eat well. Tomorrow, we'll include a set of 25's from a dive. Have a great day!
Monday, January 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
12 x 75 as follows:
2- 50 offside breathing drill, 25 breast kick on back @ :15 rest
2- 50 fist free br 3, 25 fly kick on side @ 1:20
2- swim free br 3/5/3 by 25's @ 1:10 (@ 1:05 in 2nd set of 6)
12 x 50 as follows:
2- swim negative split free br 3 @ :45,
1- swim free @ :35
2- swim/kick by 25's @ :45
1- swim free @ :35
1:00 rest
5 sets of:
4 x 100 swim free @ 1:15
1 x 600 swim negative split free, desc the 2nd 300 1-3
4th set, the 600 is pull, then...
#5 is FAST for time
200 easy loosen = 7900 scm
Make sure you eat well tonight and drink lots of water during the day. Tomorrow will be kicking & speedwork. 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
12 x 75 as follows:
2- 50 offside breathing drill, 25 breast kick on back @ :15 rest
2- 50 fist free br 3, 25 fly kick on side @ 1:20
2- swim free br 3/5/3 by 25's @ 1:10 (@ 1:05 in 2nd set of 6)
12 x 50 as follows:
2- swim negative split free br 3 @ :45,
1- swim free @ :35
2- swim/kick by 25's @ :45
1- swim free @ :35
1:00 rest
5 sets of:
4 x 100 swim free @ 1:15
1 x 600 swim negative split free, desc the 2nd 300 1-3
4th set, the 600 is pull, then...
#5 is FAST for time
200 easy loosen = 7900 scm
Make sure you eat well tonight and drink lots of water during the day. Tomorrow will be kicking & speedwork. Have a great day!
Sunday, January 4, 2009
Monday Morning, January 5, 2008
SPRINTERS - written for scy
MCA - see below "SPRINTERS" workout
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ 1:00 fist free drill - get water on forearms
4 x 75 @ :15 rest - 50 offside breathing freestyle drill, 25 breast kick on back
6 x 50 @ 1:00 - 25 choice drill NO FREE (all 6 x 50 the same drill), 25 fly kick on side
4 x 50 swim free br 4/2 @ :40
6 x 75 swim free/NO FREE/free by 25's @ 1:05 - middle 25 should be stroke you drilled on the 6 x 50's above
1:00 rest
Read through the set you know the 50's:
2 x 200 swim negative split free br 4/2 @ 2:30
3 x 50 as follows:
1 x 50 swim free/NO FREE by 25's @ :45
1 x 50 swim/kick by 25's @ :40
1 x 50 swim free br 4/2 @ :35
2 x 200 swim negative split freestyle br 4/2 @ 2:30
6 x 50 (same three as above, only 2 times through)
2 x 200 swim negative split freestyle br 4/2 @ 2:30
9 x 50 - same as above, only 3 times through
Get HR immediately & OML
Finish up with a 300 pull w/choice of equipment = 4850 scy. Do an excellent job in school today and drink as much water as possible. Speedwork & kicking tonight. Have a great day!
MCA - same warmup (400/400), then...
3 sets of (one set free, 2 sets main race stroke - mrs):
1 x 200 drill/kick/drill/swim by 50's
:20 rest
6 x 25 @ :40 swim distance per stroke, desc stroke count 1-3, 4-6
4 x 50 swim @ :50 - 25 mrs, 25 free
No rest between sets.
After 3rd set, put fins on and continue right into...
20 x 25 @ :45 in sets of 4 x 25 as follows:
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all drill; 4- all FAST
Finish up with 1 x 400 pull free breathing 3/5/7/9 by 50's
SPRINTERS - written for scy
MCA - see below "SPRINTERS" workout
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ 1:00 fist free drill - get water on forearms
4 x 75 @ :15 rest - 50 offside breathing freestyle drill, 25 breast kick on back
6 x 50 @ 1:00 - 25 choice drill NO FREE (all 6 x 50 the same drill), 25 fly kick on side
4 x 50 swim free br 4/2 @ :40
6 x 75 swim free/NO FREE/free by 25's @ 1:05 - middle 25 should be stroke you drilled on the 6 x 50's above
1:00 rest
Read through the set you know the 50's:
2 x 200 swim negative split free br 4/2 @ 2:30
3 x 50 as follows:
1 x 50 swim free/NO FREE by 25's @ :45
1 x 50 swim/kick by 25's @ :40
1 x 50 swim free br 4/2 @ :35
2 x 200 swim negative split freestyle br 4/2 @ 2:30
6 x 50 (same three as above, only 2 times through)
2 x 200 swim negative split freestyle br 4/2 @ 2:30
9 x 50 - same as above, only 3 times through
Get HR immediately & OML
Finish up with a 300 pull w/choice of equipment = 4850 scy. Do an excellent job in school today and drink as much water as possible. Speedwork & kicking tonight. Have a great day!
MCA - same warmup (400/400), then...
3 sets of (one set free, 2 sets main race stroke - mrs):
1 x 200 drill/kick/drill/swim by 50's
:20 rest
6 x 25 @ :40 swim distance per stroke, desc stroke count 1-3, 4-6
4 x 50 swim @ :50 - 25 mrs, 25 free
No rest between sets.
After 3rd set, put fins on and continue right into...
20 x 25 @ :45 in sets of 4 x 25 as follows:
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all drill; 4- all FAST
Finish up with 1 x 400 pull free breathing 3/5/7/9 by 50's
Sunday, January 4, 2008
AC, EA, EC & JD
600 or 400 swim realxed freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
4 x 50 ra2 la2 freestyle drill @ 1:00
4 x 50 @ 1:00 - 25 ra backstroke, 25 la backstroke - really roll hips, keep head flat
1 x 200 swim freestyle - negative split each 50 @ 3:00
4 x 50 2 breast/2 fly drill @ 1:00
4 x 50 @ 1:00 - 25 fly pull w/free kick, 25 - 2 kicks 1 pull breaststroke
1 x 200 swim IM - 2 x 100's IM, desc 1-2 @ 3:15
No rest between sets.
After 2nd set, get HR; then...
With fins:
9 x 150 @ 2:40 swim free desc 1-3's to all out smoking FAST
1:00 rest - take fins off
3 sets of:
2x: {1 x 75 kick @ 1:10 (@ 1:05 in 2nd set; @ 1:00 in 3rd set)
{1 x 50 swim/kick by 25's @ :40
{1 x 25 LUNGBUSTER @ :40
3 x 50 kick @ :45
1 x 150 swim negative split backstroke @ 2:15
No rest between sets.
200 easy loosen = 6750 scy (JD, 250 eeasy loosen = 7000 scy). Make sure your HW is finished and you're ready for school tomorrow. Have a great day!
AC, EA, EC & JD
600 or 400 swim realxed freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
4 x 50 ra2 la2 freestyle drill @ 1:00
4 x 50 @ 1:00 - 25 ra backstroke, 25 la backstroke - really roll hips, keep head flat
1 x 200 swim freestyle - negative split each 50 @ 3:00
4 x 50 2 breast/2 fly drill @ 1:00
4 x 50 @ 1:00 - 25 fly pull w/free kick, 25 - 2 kicks 1 pull breaststroke
1 x 200 swim IM - 2 x 100's IM, desc 1-2 @ 3:15
No rest between sets.
After 2nd set, get HR; then...
With fins:
9 x 150 @ 2:40 swim free desc 1-3's to all out smoking FAST
1:00 rest - take fins off
3 sets of:
2x: {1 x 75 kick @ 1:10 (@ 1:05 in 2nd set; @ 1:00 in 3rd set)
{1 x 50 swim/kick by 25's @ :40
{1 x 25 LUNGBUSTER @ :40
3 x 50 kick @ :45
1 x 150 swim negative split backstroke @ 2:15
No rest between sets.
200 easy loosen = 6750 scy (JD, 250 eeasy loosen = 7000 scy). Make sure your HW is finished and you're ready for school tomorrow. Have a great day!
Friday, January 2, 2009
Friday, January 2, 2008
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
1 x 1200 - 100 drill/kick by 50's choice, 100 swim - same stroke as 1st 100, desc 1-4, 100 swim IM
16 x 75 as follows:
1-4: 50 2 kicks 1 pull breaststroke, 25 choice kick build to FAST @ 1:15
5-8: 50 swim, 25 kick NO FREE @ 1:10
9-12: swim free w/BIG 6 beat kick on 2nd 25 @ 1:00
13-16: swim/kick/swim by 25's "slide" IM @ 1:10
1:00 rest
3 sets of:
1 x 150 swim negative split free br 4/2 @ 1:50
3 x 50 kick FAST @ 1:00
1 x 150 swim negative split free br 4/2 @ 1:50
6 x 25 kick FAST @ :30
1 x 150 swim negative split free br 4/2 @ 1:50
1 x 150 kick FAST for time
Get HR immediately after you finish
:30 rest between sets.
2 x 300 easy pull w/choice equipment @ :20 rest = 6700 scy. Enjoy your day off tomorrow, make sure your HW is done. Have a great day!
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
1 x 1200 - 100 drill/kick by 50's choice, 100 swim - same stroke as 1st 100, desc 1-4, 100 swim IM
16 x 75 as follows:
1-4: 50 2 kicks 1 pull breaststroke, 25 choice kick build to FAST @ 1:15
5-8: 50 swim, 25 kick NO FREE @ 1:10
9-12: swim free w/BIG 6 beat kick on 2nd 25 @ 1:00
13-16: swim/kick/swim by 25's "slide" IM @ 1:10
1:00 rest
3 sets of:
1 x 150 swim negative split free br 4/2 @ 1:50
3 x 50 kick FAST @ 1:00
1 x 150 swim negative split free br 4/2 @ 1:50
6 x 25 kick FAST @ :30
1 x 150 swim negative split free br 4/2 @ 1:50
1 x 150 kick FAST for time
Get HR immediately after you finish
:30 rest between sets.
2 x 300 easy pull w/choice equipment @ :20 rest = 6700 scy. Enjoy your day off tomorrow, make sure your HW is done. Have a great day!
Friday, January 2, 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
1 x 1200 as follows:
100 IM drill, 100 IM swim (desc 1-4 to what you can), 100 swim negative split backstroke
2 sets of:
1 x 200 swim negative split free br 3 @ 2:40
4 x 50 kick FAST @ 1:05
1 x 200 swim negative split free br 3 @ 2:40
8 x 25 kick FAST @ :40
1 x 200 swim negative split free br 3 @ 2:40
4 x 100 kick FAST @ 2:00
1 x 400 swim BIG negative split free br 3 @ 5:30
4 x 50 swim/kick by 25's @ :45 (@ :40 in 2nd set)
:30 rest between sets - get HR immediately after finishing
Finish up with...
24 x 50 - 4 times through:
2- swim negative split free br 3 @ :45
1- swim free br 3 @ :35
2- swim/kick by 25's NO FREE @ :45
1- swim free br 3 @ :35
Warmdown an easy 200 = 7200 scm. Do an excellent job on 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/swim by 25's
200 easy choice skulling
1:00 rest
1 x 1200 as follows:
100 IM drill, 100 IM swim (desc 1-4 to what you can), 100 swim negative split backstroke
2 sets of:
1 x 200 swim negative split free br 3 @ 2:40
4 x 50 kick FAST @ 1:05
1 x 200 swim negative split free br 3 @ 2:40
8 x 25 kick FAST @ :40
1 x 200 swim negative split free br 3 @ 2:40
4 x 100 kick FAST @ 2:00
1 x 400 swim BIG negative split free br 3 @ 5:30
4 x 50 swim/kick by 25's @ :45 (@ :40 in 2nd set)
:30 rest between sets - get HR immediately after finishing
Finish up with...
24 x 50 - 4 times through:
2- swim negative split free br 3 @ :45
1- swim free br 3 @ :35
2- swim/kick by 25's NO FREE @ :45
1- swim free br 3 @ :35
Warmdown an easy 200 = 7200 scm. Do an excellent job on your HW tonight & get excited for the meet. Have a great day!
Thursday, January 1, 2009
Friday Morning, January 2, 2008
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
1 x 300 - 50 fist free drill, 25 breast kick on side, 50 1/2 ra 1/2 la back, 25 choice kick
:20 rest
6 x 50 drill @ 1:00 - 25 choice free, 25 6ks backstroke
4 x 75 @ 1:15 - 50 swim negative split backstroke, 25 fly kick on side
1:00 rest
3 sets of:
2 x 50 drill/swim by 25's @ 1:00 (1st set breast on these 50's; 2nd round back; 3rd is fly)
1 x 100 swim IM desc 1-3 @ 1:30
No rest between sets. After 3rd set, get HR & move to the deep end...
As many sets as we can get in:
2 minutes vertical kick (:15 fly, :15 breast, :15 free, then :15 rest - last :05 of each is FAST)
1 x 50 from a dive @ 1:00 - 25 fast feeling easy, 25 FAST
Go 1 x 400 pull free before you get out. Stretch today, try to get a nap, do some HW. Have a great day!
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
1 x 300 - 50 fist free drill, 25 breast kick on side, 50 1/2 ra 1/2 la back, 25 choice kick
:20 rest
6 x 50 drill @ 1:00 - 25 choice free, 25 6ks backstroke
4 x 75 @ 1:15 - 50 swim negative split backstroke, 25 fly kick on side
1:00 rest
3 sets of:
2 x 50 drill/swim by 25's @ 1:00 (1st set breast on these 50's; 2nd round back; 3rd is fly)
1 x 100 swim IM desc 1-3 @ 1:30
No rest between sets. After 3rd set, get HR & move to the deep end...
As many sets as we can get in:
2 minutes vertical kick (:15 fly, :15 breast, :15 free, then :15 rest - last :05 of each is FAST)
1 x 50 from a dive @ 1:00 - 25 fast feeling easy, 25 FAST
Go 1 x 400 pull free before you get out. Stretch today, try to get a nap, do some HW. Have a great day!
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