Friday, February 27, 2009

MCA - TB, AS, AB & KT, written for scy

400 swim freestyle - good turns & streamlined pushoffs
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
9 x 50 drill @ 1:00 free/IM drill by 25's
(1-3: free drill/fly drill; 4-6: free drill/back drill; 7-9: free drill/breast drill)
1 x 800 -
odd 100's - swim free, roll hips & finish stroke
even 100's - swim IM
1:00 rest
2 sets of:
2 x 350 - 150 swim free br 3, 200 drill/swim by 25's in main race stroke @ 5:30
3 x 150 swim negative split free br 3 @ 2:10 - good legs on 2nd 75
1 x 200 kick choice on back, ez/FAST by 25's - explosive on the even 25's here!
1:00 rest between sets.
With fins, finish up with 4 sets of...
3 x 50 @ 1:00 - 25 swim FAST, 25 LUNGBUSTER
4 x 25 kick FAST @ :40
No rest between sets.
250 easy loosen after 4th set = 6000 scy. Do an excellent job on your HW this weekend - I'll see everybody on Sunday. Have a gret day!

Friday, February 27, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick choice by 25's
200 easy choice skulling
1:00 rest
4 x 75 - 50 offside breathing drill, 25 breast kick on back @ 1:20
4 x 125 - 50 fist free br 4/2, 75 swim/drill/swim @ 2:15
6 x 75 swim free @ 1:05 - big 6 beat kick on 2nd 25
1:00 rest
4 x 50 FAST from a dive @ 7:00
4 x 150 pull br 4/2 @ :20 rest
4 x 50 drill/swim dps free @ 1:00 - desc stroke count on 2nd 25
1:00 rest
2 sets of:
BROKEN 100:
1 x 50 swim FAST @ :15 rest
2 x 25 swim FAST @ :10 rest
100 easy drill
1:00 rest
BROKEN 75:
3 x 25 swim FAST @ :10 rest
100 easy drill
1:00 rest
After 1st set...
6 x 50 drill/swim by 25's @ 1:05
After 2nd set...
6 x 50 easy swim choice @ :55
4600 scy. Stretch tonight, drink plenty of water and rest up all day tomorrow and get excited for the meet. Sunday at noon. Have a great day!

Friday, February 27, 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
8 x 50 @ :15 rest
2- drill free/fly by 25's
2- drill/swim by 25's fly
6 x 125 as follows:
odds - swim free br 3, except middle 25 is br 5 @ 1:45
evens - swim 50 free br 3, 75 kick on side/drill/swim build to FAST fly, by 25's @ 2:15
1:00 rest
3 sets of:
6 x 75 swim fly desc 1-3's to FAST @ 1:30
100 drill PERFECT
1:00 rest
BROKEN 100**:
50 swim FAST fly @ :15 rest
2 x 25 swim FAST fly @ :10 rest
300 easy pull, drill or swim @ 1:00 rest
** in 2nd set, BROKEN 100 is 4 x 25 swim FAST fly @ :10 rest;
** in 3rd set, BROKEN 100 is choice, 50 & 2 x 25's or 4 x 25's
5200 scm. Do an excellent job on your HW tonight & go easy on the shoveling. Rest up on your day off tomorrow, Sunday at noon. Have a great day!

Friday Morning, February 27, 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
200 - 50 choice freestyle drill, 50 swim free br 4/2
:20 rest
200 - kick ez/moderate by 25's
:20 rest
200- 50 drill choice breaststroke, 50 swim breaststroke
:20 rest
4 x 50 swim free br 4/2 @ :45
4 x 50 swim bac/breast @ :50
4 x 50 swim free br 4/2 @ :40
4 x 50 swim back/breast @ :45
1:00 rest
With fins...
12 x 100 in sets of 4 as follows:
1- 50 swim build/FAST by 25's, then 50 drill @ 1:40
2- 4 x 25 swim FAST @ :40
3- kick ez/FAST by 25's @ 1:40
4- 4 x 25 - odds FAST @ :30, evens LUNGBUSTER @ :20
400 easy pull br 4/2 after last 100 = 4000 scy. Be careful getting around in the snow. Have a great day!

Thursday, February 26, 2009

MCA - TB, AB, AS, KT, written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is kick/drill by 25's
1:00 rest
12 x 125 as follows:
1-2: 50 fist free br 3, 75 drill/drill/swim in main race stroke @ 2:20
3-4: swim free @ 1:50
5-6: 50 breast pull w/free kick, 75 IM drill @ 2:20
7-8: swim free @ 1:40
9-10: 75 IM swim, 50 drill in main race stroke NO FREE @ 2:20
11-12: swim free @ 1:30 (1:35 if necessary)
1:00 rest
6 sets of:
3 x 50 kick @ :55
1 x 150 swim negative split free @ 2:15 - about 85% on 2nd 75
1 x 50 kick FAST for time (Can you get under :38's? Under :35's?)
1:00 rest between sets.
After 6th set, continue right into...
1 x 300 easy pull free br 3/5/7 w/choice equipment
1:00 rest
3 x 100 kick FAST @ 2:30 - record times, who can hold under 1:30? under 1:25??
1:00 rest
Finish up with 8 sets of...
1 x 50 drill/swim dps in main race stroke @ 1:00
1 x 25 @ :40 - 1/2 FAST 1/2 drill
1 x 25 @ :40 - build to all out FAST finish
No rest between sets.
200 easy loosen after 8th set = 6000 scy. Do an excellent job on your HW tonight and be careful getting around in the snow. Two weeks from today is the meet. Have a great day!

Thursday, February 26, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is easy kick choice/drill by 25's
200 easy choice skulling
1:00 rest
2 x 75 drill/swim/drill free by 25's @ :10 rest
2 x 75 swim/drill/swim free by 25's @ :10 rest
1 x 200 swim dps free - count strokes, take one less on 2nd 25 of each 50
:30 rest
2 x 75 drill/swim/drill by 25's NO FREE @ :10 rest
2 x 75 dswim/drill/swim by 25's NO FREE @ :10 rest
1 x 200 swim dps NO FREE - count strokes, take one less on 2nd 25 of each 50
:30 rest
18 x 50 swim in sets of 3's, all smooth & easy:
1-3, all free br 4/2
4-6, all back
7-9, breast/free by 25's
3 x 300 pull free br 4/2 @ :20 rest - different equipment for each 300
1:00 rest
8 x 75 swim free br 4/2 - 3 @ 1:10, 1 @ :55
Finish up with...
1 x 200 - 25 choice drill backstroke, 25 breast kick on back = 4600 scy. Do an excellent job with Carla's workout tonight & be careful getting around in the snow. Two weeks from today we leave. Have a great day!

Thursday, February 26, 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
2 x 75 drill/swim/drill by 25's free @ :10 rest
2 x 75 swim/drill/swim by 25's free @ :10 rest
1 x 200 swim free - 25 build to strong, 25 swim dps
:20 rest
2 x 75 drill/swim/drill by 25's fly @ :10 rest
2 x 75 swim/drill/swim by 25's fly @ :10 rest
1 x 200 swim fly - 25 build to strong, 25 fly kick on side
:20 rest
3 x 100 swim IM @ 1:45 - good breakouts, build each 25 to strong at the flags
8 x 25 @ :40 - FAST breaskouts, then drill to the end, mix up strokes
1:00 rest
6 sets of:
3 x 50 kick moderate @ 1:05
1 x 150 swim negative split free br 3 @ 2:15 - 85% on 2nd 75
1 x 50 kick FAST for time - under :40's would be good
1:00 rest between sets.
After last set...
1 x 400 - 50 breast kick on back, 50 choice drill
5200 scm. Do an excellent job with your HW and get excited for the meet - two weeks from today we leave. Tomorrow will be some fast fly. Have a great day!

Wednesday, February 25, 2009

MCA - TB, AS, AB & KT, written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
8 x 75 @ 1:20
2- choice free drill
2- swim IM, NO FREE
2 x 300 @ :20 rest...
#1 is drill/swim free by 25's
#2 is drill/swim main race stroke by 25's
1:00 rest
All one set; 1:00 rest after 600 pull-
2 x 225 @ 3:15 as follows:
150 swim negative split free, then 75 swim IM (no free)
6 x 50 swim/kick by 25's @ :50
2 x 225 @ 3:15 as follows:
150 swim negative split free, then 75 swim in main race stroke (flyers go swim/drill/swim by 25's)
6 x 50 swim free/NO FREE by 25's @ :45
2 x 225 @ 3:20 - you'll have to hustle here - as follows:
150 negative split free, 75 kick choice on back
6 x 50 swim free @ :40 - explosive turns on each 50
1 x 600 pull free br 3/5/7/9 by 50's
1:00 rest
Finish up with 9 x 100 free as follows:
2- swim negative split free @ 1:30, 1 @ 1:15
250 easy loosen = 6000 scy. Do an excellent job with your HW and get excited for the meet. Have a great day!

Wednesday, February 25, 2009

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
2 x 125 @ :15 rest - 50 fist free drill, 75 drill/swim/drill NO FREE
6 x 25 breast pull w/free kick @ :40 - switch drill after 3 x 25's if you'd like
1 x 200 swim moderate freestyle/dist per stroke breaststroke by 25's
1:00 rest
6 sets of:
3 x 50 kick @ :55
1 x 150 swim negative split free br 4/2 @ 2:00 - 85% on 2nd 75
1 x 50 kick FAST
1:00 rest between sets
With fins, finish up with:
9 x 100 @ 1:40
50 swim moderate (stays the same speed for all 9 x 100's), then 50 swim desc 1-3's to all out FAST
200 easy loosen = 4800 scy. Stretch well tonight, drink lots of water & get excited for the meet. Have a great day!

Wednesday, February 25, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/breast kick on back by 25's
200 easy choice skulling
1:00 rest
1 x 900 as follows:
50 offside breathing freestyle drill, 50 swim freestyle with good breakouts, 50 drill NO FREESTYLE - 6 times through
:30 rest
12 x 50 @ :55 swim free/NO FREE by 25's
1:00 rest
4 sets of:
2 x 150 swim free br 3/5/3 by 50's @ 2:15
1 x 100 swim free br 3 @ 1:15
No rest between sets.
With fins, 8 x 100 as follows:
1 x 50 drill
:10 rest
1 x 25 swim 1/2 FAST 1/2 easy
:15 rest
1 x 25 swim build to all out FAST finish
:20 rest between 100's
200 easy loosen after #8 = 5300 scm. Do an excellent job with your HW tonight & get excited for the meet. Tomorrow at 9:20 a.m. Have a great day!

Wednesday Morning, February 25, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/breast kick on back by 25's
200 easy choice skulling
1:00 rest
1 x 200 - 50 offside breathing free drill, 50 choice breaststroke drill @ :15 rest
4 x 50 @ 1:00 - swim/drill by 25's breaststroke
1 x 300 - 50 fist backstroke drill, 75 swim backstroke, 25 fly kick on side @ :15 rest
4 x 75 @ 1:20 -25 ra2 la2 freestyle drill, 50 swim breaststroke, take one less stroke on 2nd 25
1 x 400 pull free br 4/2 - roll hips, finish stroke
1:00 rest
12 x 50 @ :55 - 2 swim free br 4/2, 2 swim NO FREE/free by 25's
1:00 rest
With fins, finish up with...
8 x 100 as follows:
1 x 50 drill
:10 rest
1 x 25 - 1/2 FAST 1/2 drill
:15 rest
1 x 25 build to all out FAST finish
:20 rest before starting 50 drill
200 easy loosen = 4000 scy. Drink lots of water today and eat well. Kick set tonight & fin set at the end. Have a great day!

Tuesday, February 24, 2009

MCA - TB, AS, AB & KT, written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
1:00 rest
4 x 100 @ :15 rest - 50 offside breathing freestyle drill, 50 choice drill in main race stroke
1:00 rest
4 sets of ...
4 x 50 as follows - 1st set @ :55; 2nd set @ :50; 3rd set @ :55; 4th set @ 45:
1- swim free;
1- kick choice on back
1- swim free;
1- swim/kick NO FREE
1 x 200 pull free br 3/5/7/9 by 50's - NO PADDLES
No rest between sets.
After 4th set get right into...
4 sets of:
1 x 100 swim negative split free @ 1:20
1 x 75 swim IM - no free @ 1:15 - smooth & strong here with sharp turns
1 x 100 swim negative split free @ 1:20
1 x 75 swim/drill/swim by 25's in main race stroke - build the swim 25's to a FAST finish @ 1:15
1 x 300 swim free, desc the 3 x 100 to strong on the 3rd 100 (about 90%)
1:00 rest between sets.
After 4th set, finish up with...
With fins, 10 x 50 @ 1:00
25 swim FAST with smoking fast turn, 25 drill perfect
100 easy loosen after #10 = 6000 scy. Do an outstanding job on your HW tonight & have a great day!

Tuesday, February 24, 2009

SPRINTERS - written for scy
The 75's & 50's take an hour ("3 sets of"), so let's be deliberate in the warmup.

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :15 rest - 50 fist free, 25 breast kick on back
3 x 100 @ 1:40 - 50 swim free w/FAST turns, 50 drill/swim NO FREE
6 x 50 swim @ :50 - odds are negative split free br 4/2, evens are swim NO FREE/free by 25's
4 x 25 @ :40 - 1/2 swim FAST, 1/2 drill
1:00 rest
3 sets of:
9 x 75 swim free desc 1-3's to all out FAST @ 1:20 (@ 1:30 in 2nd set, @ 1:40 in 3rd set)
1 x 100 easy drill
:30 rest
4 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:15
25 easy loosen after each set of 50's
1:00 rest between sets.
200 easy loosen after 3rd set = 5200 scy. Stretch tonight & get excited for MORE rest. Have a great day!

Tuesday, February 24, 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
12 x 50 in sets of 4:
1-4: fist drill free br 3 @ 1:00
5-8: swim free br 3/5 @ :50
9-12: drill/swim by 25's NO FREE @ 1:00
12 x 25 @ :40 - 1/2 swim FAST, 1/2 drill
1:00 rest
6 sets of:
3 x 50 drill/swim by 25's @ 1:00
1 x 400 swim negative split free br 3 - 1st 200 cruise at about 80%, 2nd 200 all out juicy FAST
1:00 rest between sets
200 easy loosen after 6th set = 5600 scm. Do an excellent job with your HW tonight, get excited for the meet. Have a great day!

Monday, February 23, 2009

MCA - TB, AS, AB & KT, written for scy
Work together to follow the workout as it's written, do a good job.

400 swim relaxed freestyle
400 reverse IM - 4 x 100 IM's, odds are drill, evens are swim
1:00 rest
4 x 200 @ :15 rest - 100 drill/swim by 25's in main race stroke, 50 kick easy/FAST by 25's, then 50 fist free drill
6 x 150 @ :15 rest - 75 swim free w/great turns, 50 drill/swim by 25's in main race stroke, 25 kick FAST
1:00 rest
3 sets of:
2 x 150 swim negative split free @ 2:15
1 x 100 swim free @ 1:15
1 x 300 pull free br 3/5/7 by 50's
1 x 150 swim free, desc the 3 x 50's to FAST on the 3rd 50 (about 95% on last 50)
1:00 rest between sets.
Finish up with...
6 x 100 @ 1:45
odds are swim IM
evens are 50 swim, 50 kick main race stroke, desc 1-3 to what you can
150 easy before you get out = 6000 scy. Do an excellent job on your HW tonight and get excited for the meet.

Monday, February 23, 2009

SPRINTERS - written for scy

400 swim freestyle
400 rverse IM - 4 x 100 IM's, odds are drill, evens are swim
200 easy choice skulling
1:00 rest
9 x 150 in sets of 3, all @ :15 rest
1- 50 ra2la2 free drill, 25 2 kicks 1 pull breaststroke
2- 50 breast pull w/free kick, 25 breast kick on back
3- 50 swim negative split free br 4/2, 25 swim breast build to FAST finish
1:00 rest after #9
12 x 100 swim free br 4/2 - 2 @ 1:20, 1 @ 1:10
1:00 rest
8 sets of:
4 x 25 @ :45
1&2- kick FAST;
3&4- drill choice
1 x 75 - 50 kick FAST for time, 25 easy drill
1:00 rest between sets - 50 extra easy after 4th set
200 easy loosen after 8th set = 5200 scy.
Stretch tonight, eat well & drink lots of water. Have a great day!

Monday, February 23, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - 4 x 100 IM's, odds are drill, evens are swim
200 easy choice skulling
1:00 rest
2 x 200 @ :15 rest - odd 50's are fist free drill, even 50's are choice drill NO FREE
4 x 150 @ :15 rest - 75 swim free br 3/5/3 by 25's, 75 drill/swim/drill by 25's NO FREE
1:00 rest
4 sets of:
4 x 50 swim/kick by 25's @ :50
4 x 25 kick FAST @ :45
1 x 300 swim free negative split @ 5:00 - 150 @ 80%, 150 @ 90-95%
1 x 100 kick FAST for time
1:00 rest between sets.
With fins, finish up with...
16 x 25 @ :45
1- 1/2 FAST 1/2 drill; 2- build to all out FAST finish; 3- all drill; 4- all FAST
200 easy loosen = 5600 scm. Rest up today, drink lots of water, get excited for the meet. Have a great day!

Monday Morning, February 23, 2009

SPRINTERS - written for scy

400 swim relaxed freestyle, roll hips
400 reverse IM -e ach 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :10 rest - 50 offside breathing free drill, 25 breast kick on back or belly
4 x 100 - 50 fist free, 50 ra2 la2 freestyle drill @ :10 rest
8 x 50 @ 1:00 - 25 swim freestyle, 25 choice drill NO FREE - same drill for 1-4, then switch if you'd like for 5-8
8 x 50 swim @ :50 - 25 free, 25 NO FREE - should be same stroke you drilled above
6 x 100 pull free br 4/2 @ 1:30 - roll hips & finish stroke, choice equipment
1:00 rest
With fins,
21 x 25 @ :40
1- build to FAST finish; 2- all out FAST; 3- drill perfect
400 easy pull free br 4/2 = 4025 scy. Drink plenty of water today and eat well. Have a great day!

Sunday, February 22, 2009

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/breast kick on back/drill/fly kick on side
200 easy choice skulling
1:00 rest
6 x 200 as follows (2 of free, back & breast):
1 x 100 drill @ 1:45 - except last 25 is easy kick
2 x 50 drill/swim dist per stroke by 25's @ 1:00 - take 1 less stroke on 2nd 50
No rest between sets.
12 x 50 @ :55
3- swim free br 4/2
2- swim back
1- swim breast
1:00 rest
18 x 75 swim free br 4/2
2 @ 1:10, 1 @ :55
1:00 rest - get HR immediately & OML
With fins, finish up with...
18 x 50 @ 1:00 - 6 free, 6 back, 6 breast
Each set of 6 x 50 is: 2 all drill, 1 swim build to moderate/drill by 25's
Easy 150 loosen = 5200 scy. Do an excellent job with your HW today and get excited for the taper. Have a great day!

Sunday, February 22, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/breast kick on back/drill/fly kick on side
200 easy choice skulling
1:00 rest
18 x 50 as follows:
2- offside breathing freestyle drill @ :10 rest
1- swim dist per stroke freestyle @ 1:00 - count strokes, take 1 less on 2nd 25
2- 25 right arm back, 25 left arm back @ :10 rest - good hip rotation, small steady kick
1- swim dist per stroke backstroke @ 1:00 - count strokes, take one less on 2nd 25
1 x 800 pull free br 3/5/7/9 by 50's - if using paddles, take them off after 400
1:00 rest
18 x 100 swim free br 3 as follows:
2 @ 1:35, 1 @ 1:20
1:00 rest
With fins, finish up with...
14 x 50 @ 1:00
odds- breast pull w/dolphin kick - don't crank your elbows back under your body
evens - fly pull w/free kick
200 easy loosen = 5600 scm. Do an excellent job with your schoolwork today and start thinking about all the work you've done this year - pretty impressive stuff. Have a great day!

Friday, February 21, 2009

SPRINTERS - written for scy
This is it, last day to train!

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
8 x 50
2- drill choice @ 1:00
2- swim free/NO FREE by 25's @ :50
16 x 75 as follows:
4- swim free @ 1:00 br 4/2
4- swim free/NO FREE/free by 25's @ 1:10
4- swim free @ 1:00 br 4/2
4- swim NO FREE/free/NO FREE by 25's @ 1:10
1 x 200 drill/swim by 25's - build each 25 swim to FAST finish, switch strokes by 50 @ 3:15
8 x 25 @ :35 - odds are 1/2 FAST 1/2 drill, evens are build to FAST finish
1:00 rest
From a dive: 5 x 50 @ 6:00
6 x 150 swim free br 4/2 - 2 @ 1:55, 1 @ 1:45
1:00 rest
With fins, finish up with 5 sets of...
1 x 100 drill @ 1:45
2 x 50 @ 1:00 - 25 swim FAST, 25 LUNGBUSTER (can you be faster than 50's FAD?)
1 x 50 kick FAST @ 1:00
No rest between sets.
400 easy loosen = 5800 scy. Great job with the training, now the focus is REST. Have a great weekend!

Friday, February 20, 2009

DISTANCE - written for scm
Outstanding job yesterday, you put a lot in the bank!

600 swim freestyle
400 reverse IM drill - each 100 is drill/breast kick on back/drill/swim by 25's
200 easy choice skulling
1:00 rest
16 x 75 in sets of 4:
1-4: offside breathing freestyle drill @ :10 rest
5-8: drill/swim/drill by 25's, backstroke @ :10 rest
9-12: swim back/free/back by 25's @ 1:15
13-16: swim IM order, NO FREE @ 1:15, build each 25 to strong
1 x 400 pull free w/snorkel & buoy, NO PADDLES
:10 rest
1 x 400 pull free br 3/5/7/9 by 50's w/paddles & buoy
:10 rest
1 x 400 swim moderate negative split free br 3 - except 4th & 8th 50's are br 5
1:00 rest
5 sets of:
3 x 50 kick @ :50
2 x 50 swim/kick by 25's @ :55
1 x 100 swim/kick by 50's FAST @ 2:00
No rest between sets. After 5th set...
3 x 100 kick FAST @ 2:30 - holding best average ever
1:00 rest
With fins:
9 x 150 swim @ 2:40 desc 1-3's to all out smoking FAST
200 easy loosen = 7200 scm - now it's TAPER TIME! Great job training this year - now focus on resting well and getting ready to swim FAST at Sectionals! Have a great day!

Friday Morning, February 20, 2009

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/breast kick on back by 25's
200 easy choice skulling
1:00 rest
3 sets of, all @ :10 rest
1 x 100 - 50 choice free drill, 50 2 kicks 1 pull breaststroke
1 x 100 - 50 2 kicks 1 pull breaststroke, 50 double arm backstroke
1 x 100 - swim breast/free/back/free by 25's
1 x 300 pull free br 4/2- different equipment in 2nd set and again in the 3rd set
1:00 rest after 300 pull
After 3rd set
12 x 50 @ :55
2 free br 4/2,
2 choice - can be free/NO FREE by 25's, can be all back - your choice
1:00 rest
Finish up with....YOUR CHOICE:
1 x 600 pull free br 4/2 - roll hips, finish stroke
OR...
With fins, 5 sets of:
1 x 50 drill @ 1:00
2 x 25 swim build to FAST finish @ :30
No rest between sets.
Easy 200 before you go. Only 1 more workout before we rest. Have a great day!

Thursday, February 19, 2009

MCA - B Finals, written for scy

400 swim freestyle w/great turns & streamlined pushoffs
400 reverse IM - each 100 is drill/swim by 25's
1:00 rest
8 x 75 @ 1:20
2- 50 fist free drill, 25 choice free drill
2- 50 choice drill in main race stroke NO FREE, 25 fly kick on side
6 x 50 swim free @ :55 -long & smooth, roll hips & finish stroke
4 x 125 @ 2:15
50 swim relaxed freestyle, 75 drill/drill/swim build to FAST finish in main race stroke
6 x 50 swim relaxed freestyle @ :55 - as above
1:00 rest
From the middle of the pool:
12 x 2-turn 50's - first turn is technically PERFECT, 2nd turn is FAST, change strokes after every 2 x 50's
1:00 rest
With fins, finish up with:
24 x 25 @ :45 in sets of 4:
1- 1/2 easy 1/2 FAST; 2- 1/2 easy 1/2 FAST; 3- all drill; 4- all FAST
100 easy loosen = 3800 scy. Do an excellent job with your HW tonight & get excited for the meet. If you're not swimming in the meet tomorrow, then come to workout and swim the warmup, then you can get out (I'll have it marked on the workout when to get out). You'll probably be done just before 8 p.m. Warmup well at the meet, make sure you work on your turns & finishes. Have a great day!

Thursday, February 19, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick choice by 25's
200 easy choice skulling
1:00 rest
3 x 100 @ :15 rest - 50 freestyle drill/swim by 25's, 50 NO FREE drill/swim by 25's - swim 25's are distance per stroke
3 x 100 @ :15 rest - as above, except the 25's swim are build to FAST finish
2 sets of:
4 x 50 kick @ :55
2 x 75 @ 1:00 - 50 swim, 25 kick
4 x 50 kick @ @ :50
2 x 75 @ 1:00 - 50 swim, 25 kick
4 x 50 kick @ :45
2 x 75 @ 1:00 - 25 swim, 50 kick
No rest between sets.
1:00 rest after 2nd set - get HR, then right into...
8 x 100 swim free br 4/2 @ 1:10
1:00 rest - get HR immediately & OML
6 sets of:
2 x 75 kick FAST @ 1:45
3 x 25 kick FAST @ :10 rest
1 x 100 easy choice @ 1:00 rest
200 easy loosen after 6th set = 6650 scy. Do an excellent job on your HW tonight, try to stretch after Carla's workout. Only 2 more workouts until we start to rest. Have a great day!

Thursday, February 19, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
6 x 50 @ :10 rest - 25 ra2 la2 free drill, 25 2 breast/2 fly drill
4 x 225 @ :10 rest as follows:
50 fist free drill br 3, 100 IM drill, 75 drill/drill/kick by 25's fly
6 x 25 @ :40 fly - odds are 1/2 swim FAST, 1/2 choice drill; evens are swim build to FAST finish
1:00 rest
8 sets of:
2 x 75 swim FAST fly @ 1:40
1 x 50 drill @ 1:00
3 x 25 swim FAST fly @ :10 rest
1 x 100 drill/choice by 25's
1:00 rest between sets.
400 pull free br 3/5 by 50's after 4th & 8th sets.
200 easy loosen after last 400 = 6450 scm. Do an excellent job on your HW tonight - one more workout before we start to rest. Have a great day!

Wednesday, February 18, 2009

MCA - B Finals, written for scy

400 swim relaxed freestyle with great turns
400 reverse IM - odd 100's are drill, even 100's are swim
1:00 rest
15 x 100 in sets of 3 as follows:
1- 50 fist free drill, 50 choice drill in main race stroke NO FREE @ 1:45
2- swim free, except 3rd 25 is in main race stroke (same stroke you drilled above) build to FAST @ 1:35
3- swim negative split free @ 1:25
No rest between sets of 3
After #15, 1:00 rest, then get right into...
1 x 700 pull free - odd 100's breathing every 3 strokes, even 100's breathing every 5
1:00 rest
With fins:
24 x 50 @ 1:00
1-3 are swim (all the same stroke) desc 1-3 to smoking FAST, then #4 is drill. You can change strokes after each set of 4 x 50's if you'd like
200 easy loosen after #24 = 4400 scy. Do an excellent job with your HW and get excited for the meet. Have a great day!

Wednesday, February 18, 2009

SPRINTERS - written for scy
31 - that's a big number, congratulations!

400 swim freestyle
400 reverse IM -odd 100's are drill, even 100's are swim
200 easy choice skulling
1:00 rest
4 x 175 @ :10 rest
100 drill/swim by 25's - NO FREE, 75 drill/swim/drill free by 25's
12 x 75 swim free br 4/2 @ 1:05 - roll hips, finish stroke
6 x 150 swim @ :10 rest
odds- swim free/breast/free/back/free/fly by 25's
evens- swim backstroke w/good turns
12 x 100 swim free br 4/2 - 2 @ 1:25, 1 @ 1:15
1:00 rest - get HR immediately after finishing 9th 100, & OML
With fins, 6 sets of:
1 x 50 drill @ 1:00
6 x 25 @ :40 - odds are 1/2 FAST 1/2 easy; evens are build to all out FAST finish
No rest between sets.
Finish up with...
3 x 300 pull free or back w/choice equipment, but no paddles on backstroke, @ :20 rest
6500 scy. Stretch tonight if you can - only 3 more workouts until we rest. Have a great day!

Wednesday, February 18, 2009

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:
300 pull free w/snorkel, 200 drill/swim by 25's NO FREE, 100 breast kick on back - 2x through
1:00 rest
With fins, 6 sets of:
1 x 75 @ 1:20 - 2 breast/2 fly drill
1 x 50 @ 1:00 - breast pull w/free kick
1 x 25 @ :40 - fly pull w/free kick
No rest between sets.
After 6th set, take fins off and continue right into...
3 sets of:
4 x 75 swim free br 3/5/3 by 25's @ 1:05
4 x 50 swim free/back by 25's @ :50 (free/fly in 2nd set; free/breast in 3rd set)
1:00 rest after 3rd set.
Finish up with 3 sets of:
1 x 250 swim free @ 3:20 - br 5 on 3rd 50
2 x 75 @ 1:10 - 50 swim, 25 kick
1 x 250 swim free @ 3:20 - 3rd 50 is br 5
2 x 75 @ 1:10 - 25 swim, 50 kick
No rest between sets.
200 easy loosen = 7400 scm. Do an excellent job with your HW tonight. Tomorrow at 9:20. Have a great day!

Wednesday Morning, February 18, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/fly kick on side
200 easy choice skulling
1:00 rest
3 sets of:
14 x 25 @ :10 rest - odds are drill, evens are swim dps
1 x 400* pull free br 4/2 w/choice of equipment OR swim backstroke
*In 2nd set, go 1 x 600 pull free or swim back; in 3rd set, go 1 x 800 pull free or swim back
1:00 rest between sets.
150 easy loosen = 4000 scy. 2 starts before you leave. 4 workouts until we rest. Have a great day!

Tuesday, February 17, 2009

MCA - B Finals, written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
1:00 rest
3 x 200 @ :15 rest
100 - drill/swim by 25's NO FREE
3rd 50 is kick, getting faster with each 200 (3rd 200, this 50 kick is all out)
last 50 is swim freestyle
After 3rd 200, 1:00 rest, then get right into...
6 sets of:
3 x 50 swim free br 3/5 by 25's @ :50- in 2nd & 4th set, these 50's are @ :45, in 3rd & 6th set, these 50's are @ :40 (or, on :55, :50 & :45 by set)
2 x 75 swim free br 3 @ 1:00 (1:10 if necessary) - big 6 beat kick on 2nd 25
No rest between sets.
After 3rd & 6th set, go 1 x 400 pull free br 3/5/7/9 by 50's @ 1:00 rest
Finish up with 3 sets of:
6 x 25 @ :40
2- kick FAST on back, 1 LUNGBUSTER
1 x 100 kick FAST for time @ 2:30
6 x 25 @ :40
2- kick FAST, 1 LUNGBUSTER
1 x 100 swim IM @ 2:00 desc 1-3 to all out smoking FAST
No rest between sest.
200 easy loosen after 3rd set = 5700 scy. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!

Tuesday, February 17, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - drill/swim/drill/kick, by 25's
200 easy choice skulling
1:00 rest
8 x 125 @ :15 rest
odds- 50 fist free, 75 drill/drill/kick choice by 25's
evens- 50 offside breathing freestyle drill, 75 swim IM - NO FREE
12 x 50
2- swim NO FREE/free by 25's @ :50
2- swim negative split free br 4/2 @ :40
1:00 rest
4 sets of:
1 x 75 swim FAST @ 1:00
1 x 50 drill @ 1:00
1 x 50 swim FAST @ 1:00
1 x 50 drill @ 1:00
1 x 25 swim FAST @ 1:00
1 x 200 drill/swim by 25's
1:00 rest
1 x 25 swim FAST @ 1:00
1 x 50 swim FAST @ 1:00
1 x 75 swim FAST @ 1:00
200 drill/swim by 25's
1:00 rest
After 3rd set, go 1 x 300 pull free w/choice equipment

OR...

4 sets of:
1 x 75 swim FAST @ 1:20
1 x 50 swim FAST @ 1:00
1 x 25 swim FAST @ :40
1 x 200 drill/swim by 25's
1:00 rest
1 x 25 swim FAST @ :40
1 x 50 swim FAST @ 1:00
1 x 75 swim FAST @ 1:20
1 x 200 drill/swim by 25's
1:00 rest
After 2nd set, go 1 x 300 pull free w/choice equipment
Warmdown as much as you need to before you get out. Only 5 more workouts until we rest. Have a great day!

Tuesday, February 17, 2009

DISTANCE - written for scm
Good job yesterday.

600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/breast kick on back by 25's
200 easy choice skulling
1:00 rest
8 x 125 @ :10 rest
odds- 50 fist free, 75 drill/drill/kick by 25's NO FREE
evens - 50 offside breathing drill, 75 swim IM - NO FREE
8 x 75 swim as follows:
2- swim free br 3/5/3 by 25's @ 1:10
2- swim NO FREE/free/NO FREE by 25's @ 1:20
2- swim free br 3/5/3 by 25's @ 1:00
2-swim NO FREE/free/NO FREE by 25's @ 1:10
1:00 rest
4 sets of:
1 x 150 swim free - 50 FAST, 100 drill @ 3:00
1 x 150 swim free - 100 FAST, 50 drill @ 3:00
1 x 150 swim free - all FAST @ 3:00
3 x 50 drill @ 1:10
2 x 75 swim free FAST @ 1:30
50 easy loosen @ 1:00 rest
After 4th set, go 1 x 800 - 200 pull free w/snorkel, 200 swim backstroke w/good turns
200 easy loosen = 7000 scm. Do an excellent job with your HW and get excited for the taper. Have a great day!

Monday, February 16, 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
8 x 50 freestyle drill @ 1:00 - odds, fist drill; evens, choice free drill, but no fist drill
2 sets of:
3 x 50 drill @ 1:00 NO FREE
1 x 200 - 100 swim free, then 100 drill/swim NO FREE by 25's @ 3:15
No rest between sets. After 3rd set...
3 x 100 swim @ 1:25 moderate free br 4/2, rolling hips & finishing stroke,
OR....
3 x 100 swim @ 1:35 - 75 moderate free br 4/2, 25 NO FREE
1:00 rest
6 sets of:
2 minutes vertical kick w/bleach bottle
:25 fly kick, :25 breaststroke, kick, :10 rest
1 x 300 swim free br 4/2 @ 4:00, desc 1-3, 4-6 to what you can
1* x 50 kick FAST @ 1:00 (then 2 x 50's, then 3, then 3, 2 & 1)
1:00 rest between sets.
After 6th set,
12 x 50 - 25 breast kick on back or back drill, then 25 swim backstroke @ :55 or :10 rest
1:00 rest
Finish up with 7 x 100 pull free w/choice equipment @ 1:35 - roll hips, finish stroke & hold 4/2 breathing pattern.
200 easy loosen = 6300 scy. Stretch really well tonight. Now, only 6 workouts left until we rest! Have a great day!

Monday, February 16, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/breast kick on back
200 easy choice skulling
1:00 rest
6 x 150 @ :15 rest as follows:
odds- 50 offside breathing free drill, 50 choice different free drill, 50 drill/swim by 25's NO FREE
evens - 75 drill/swim/drill choice by 25's NO FREE, 50 swim free br 3/5, 25 fly kick on side
1:00 rest
4 sets of:
9 x 50 swim
2- NO FREE/free by 25's @ :50
1- swim free br 3 @ :40
1 x 300 swim negative split free @ 4:00, desc 1-3 to what you can, #4 is backstroke if you break 3:30 on #3
5 x 50 kick choice @ :55 - not hard, but make the interval
No rest between sets.
With fins, finish up with 5 sets of:
6 x 25 @ :35 - 1/2 swim FAST, 1/2 drill for 2, then #3 & 6 are LUNGBUSTER
1 x 50 swim - 25 FAST, 25 LUNGBUSTER @ 1:00
No rest between sets.
200 easy loosen = 7300 scm. Do an excellent job with your HW tonight & get excited for the taper. Have a great day!

Monday Morning, February 16, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/swim/kick breast on back by 25's
200 easy choice skulling
1:00 rest
6 x 150 @ :15 rest
odds- 75 choice breaststroke drill, 50 breast kick on back, 25 swim breaststroke
evens- 50 offside breathing drill, 50 swim free br 4/2, 50 drill/swim no breast or free
8 x 50 swim free br 4/2 @ :45 with GREAT turns
1:00 rest - put fins on
With fins:
12 x 25 @ :40/:30/:20 by 25's
1- swim build to FAST; 2- swim all out FAST; 3- LUNGBUSTER
1:00 rest - take fins off
8 x 75 swim free - 3 @ 1:00, 1 @ :50
1:00 rest - put fins on
With fins:
12 x 50 @ 1:00
1- drill; 2- swim all out FAST; 3- 25 swim FAST, 25 LUNGBUSTER
1:00 rest
Finish up with...
1 x 800 pull by 200's:
200 br 4/2 - no paddles, 200 catch-up drill w/paddles & buoy - concentrate on good hip rotation throughout, finishing your stroke
200 easy = 4800 scy. Enjoy your day off!

Sunday, February 15, 2009

EC & JD - written for scy

600 swim freestyle
400 reverse IM drill - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
1 x 250 - odd 50's are offside breathing freestyle drill, even 50's are drill/kick by 25's NO FREE
:15 rest
1 x 150 - drill/swim by 25's, same stroke as even 50's on 250 above
:15 rest between sets.
4 sets of:
2 x 200 swim free, except 3rd 50 is kick on back, @ 2:55 (@2:45 in 2nd set, then @ 2:35 in 3rd set, & @ 2:25 in 4th set
4 x 50 kick choice on back @ :50
2 x 75 kick FAST @ 1:40
No rest between sets.
With fins:
12 x 100 swim/kick by 50's desc 1-3's to all out smoking FAST @ 1:40
Finish up with 1 x 600 pull free either w/snorkel or br 3/5/7/9 by 50's, with or without paddles.
200 easy loosen = 7000 scy. Do an excellent job with your HW tonight and get excited for the last week before we start to REST for Sectionals. Have a great day!

Friday, February 13, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/drill by 25's
200 easy choice skulling
1:00 rest
3 x 50 choice drill NO FREE @ 1:00
1 x 100 drill/swim by 25's free @ 1:45
5 x 50 drill choice freestyle @ 1:00
1 x 200 drill/swim by 25's NO FREE @ 3:30
12 x 75 swim free
2 @ 1:10, 1 @ 1:00
1 @ 1:05, 2 @ :55 - 2 times through
8 x 25 @ :40 - 1/2 swim FAST, 1/2 drill
1:00 rest
6 x 50 swim FAST from a dive @ 5:00
1 x 600 - 200 pull free br 4/2, 100 drill
1:00 rest
With fins, finish up with...
12 x 100 @ 1:40 swim/kick by 50's, desc 1-3 to all out smoking FAST
200 easy loosen = 5100 scy. Stretch this weekend, do a good job with CR's workout and get excited for Sectionals. Sunday at 11 a.m. Have a great day!

Friday, February 13, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
3 x 600 @ :20 rest
1- 50 offside breathing freestyle drill, 100 drill/swim by 25's backstroke
2- 150 back, 150 free - good turns, 2nd 300 faster than 1st
3- 150 swim free - descend the 3 x 50's to strong, 150 drill/swim/ by 25's breaststroke
1:00 rest
8 sets of:
1 x 100 swim free br 3 @ 1:15
6 x 25 @ :40 - 2 kick FAST, 1 LUNGBUSTER
After even sets,...
1 x 100 kick FAST @ 2:00
With fins, finish up with...
12 x 100 swim/kick by 50's desc 1-3 to all out smoking FAST @ 1:50
After #12,
400 easy pull free br 3/5/7/9 by 50's
200 easy loosen = 7200 scm. Do ane xcellent job with your HW tonight & get excited for Sectionals. Have a great day!

Friday Morning, February 13, 2009

SPRINTERS - written for scy
I have to leave at 7:15 a.m., so we'll have to be deliberate today

400 swim freestyle
400 reverse IM drill - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
1 x 400 - 50 choice drill, 50 swim backstroke
:15 rest
1 x 300 - 4 x 75 IM's swim, desc 1-3, then #4 is drill
:15 rest
1 x 200 - 50 choice breaststroke drill, 50 swim breast/back by 25's
:15 rest
6 x 50 swim neg split free br 4/2
1:00 rest
8 sets of:
1 x 100 swim free br 4/2 @ 1:15
6 x 25 @ :40 - 2 kick FAST, 1 LUNGBUSTER
After even sets...
1 x 100 kick FAST for time @ 2:00
With fins, finish up with:
12 x 100 swim/kick by 50's, desc 1-3's to FAST @ 1:40 - better than 51.1?
200 easy loosen = 6000 scy. 50's FAD this afternoon. Have a great day!

Thursday, February 12, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM drill - each 100 is drill/choice kick on back by 25's
200 easy choice drilling
1:00 rest
12 x 75
2- drill/drill/swim by 25's fly
2- swim free br 3/5/3 by 25's @ 1:10
2 sets of:
4 x 25 @ :40 - odds are drill, evens are build to FAST
1 x 150 swim negative split free br 3 @ 2:15
No rest between sets.
1:00 rest
BROKEN 200's - until you've got 20 x 50's at 31.9 or better:
1 x 100 swim free @ 1:20
2 x 50 swim FAST fly @ :50 - better than 31.9 or they don't count
1 x 50 drill
1:00 rest between sets
After you've put 20 x 31.9's (or better) in the bank, warmdown with...
18 x 100
2- pull free br 3/5 by 50's @ 1:40
1 - swim free w/moderate negative split @ 1:25
200 easy loosen = 7100 scm. Something with the fins tomorrow. Have a great day!

Thursday, February 12, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick choice on back by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ :15 rest
odds- 50 ra2 la2 free drill, 50 breast kick on back
evens - 50 swim free, 50 drill/swim NO FREE
1 x 1200 as follows:
150 swim backstroke - nice and relaxed, roll hips
150 choice drill/swim/drill by 25's - 2nd 75 can be different than 1st
8 x 50 swim @ :45
odds- moderate negative split free br 4/2
evens - swim free/NO FREE by 25's
1:00 rest
12 x 150 swim free br 4/2 as follows:
3 @ 1:55, 1 @ 1:40
1 x 600 pull free br 4/2 - can switch equipment after 300 if you'd like
1:00 rest
With fins, finish up with:
16 x 25 @ :45 - odds are drill, evens are build to FAST, some should be fly
200 easy loosen = 6400 scy. Stretch tonight if you can. Big am tomorrow, then 50's tomorrow night. Have a great day!

Thursday Morning, February 12, 2009

MCA - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
1:00 rest
5 x 100 @ :15 rest - 50 fist free drill, 50 choice drill in main race stroke
7 x 50 @ 1:00 - 25 different drill in main race stroke, 25 fly kick on side
6 x 75 swim free/main race stroke/free by 25's @ 1:15
1:00 rest
9 x 100 pull free br 3/5 by 50's @ 1:35 - roll hips, keep stroke long
1:00 rest
With fins, finish up with:
16 x 25 @ :40 - 2 swim build to FAST, 1 swim all out FAST, 1 drill
Eat well, drink lots of water. Have a great day!

Wednesday, February 11, 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
6 x 200 as follows, all @ :15 rest:
odds- 50 ra2 la2 free drill, 100 IM drill, 50 choice kick
evens- 50 catch-up free drill, 100 IM swim, 50 choice different kick
4 sets of:
3 x 50 swim negative split free br 4/2 @ :40
2 x 25 @ :40 - 1/2 swim FAST, 1/2 drill - can mix up strokes on these 25's
With fins, 9 sets of:
6 x 25 @ :35 - all drill
3* x 75 swim descend 1-3 to all out FAST @ 1:30
* - in 2nd, 5th & 8th sets, last 2 x 75's are FAST; in 3rd, 6th & 9th sets, all 3 x 75's are FAST
No rest between sets.
After 9th set, 200 easy loosen = 6575 scy. Warmdown more than that if you'd like. Have a great day!

Wednesday, February 11, 2009

DISTANCE - written for scm
37.0 & 1:20.4 - great job yesterday!

600 swim freestyle
400 reverse IM: 100's 1-3 are drill, then 4th 100 is swim IM
200 easy choice skulling
1:00 rest
6 x 100 @ :10 rest - 50 offside breathing free drill, 50 choice drill NO FREE
4 x 75 @ 1:20 - 50 fist free drill br 3, 25 choice different drill NO FREE
1 x 200 - 25 swim 1/2 FAST 1/2 easy, 25 breast kick on back - mix up strokes on the 25's swim
1:00 rest
All on set, so look ahead when you can so you know what's next...
12 x 50 @ :55 - 3 swim free, 1 swim breast/back by 25's
3 x 250 swim free br 3 @ 3:20 - smooth w/great turns
12 x 50 @ :55 - 2 swim free, 2 swim breast/back by 25's
2x:{2 x 125 swim free @ 1:40
{1 x 200 swim free @ 2:40 - moderate negative split, br 5 @ 100
12 x 50 @ :55 - 1 swim free, 3 swim breast/back by 25's
9 x 100 free - 2 @ 1:25 w/moderate negative split, 1 @ 1:15
1 x 600 swim free - 2nd 300 @ 85-90%, not more than that
Get HR immediately after 600 & OML
200 easy loosen = 7450 scm. Do an excellent job with your HW tonight & get excited for Sectionals. Tomorrow at 9:20 a.m. - have a great day!

Wednesday Morning, February 11, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - three 100 IM's, all drill, then last 100 is IM swim
200 easy choice skulling
1:00 rest
4 sets of (2 sets backstroke on the NO FREE, 2 sets breaststroke):
1 x 125 - 50 fist free, 75 drill/drill/kick by 25's - NO FREE, @ :10 rest
3 x 75 swim free/NO FREE/free by 25's @ 1:15
No rest between sets.
24 x 50 pull as follows:
3 @ :50, 1 @ :40; then 3 @ :45, 1 @ :35
400 easy choice drill/swim by 25's
Finish up with 4 starts before you go. Have a great day!

Tuesday, February 10, 2009

SPRINTERS - written for scy
Try to start right away, I have to leave at 4:30 today

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 50 fist free drill @ 1:00 - feel water on forearms
3 x 150 - 50 choice breast drill, 25 swim backstroke @ :15 rest
4 x 50 offside breathing freestyle drill @ :10 rest
3 x 150 - 50 choice backstroke drill, 25 swim breaststroke @ :15 rest
4 x 50 swim back/breast by 25's @ :50
1:00 rest
Challenging, but not impossible...
4 x 50 kick @ :50
4 x 50 swim/kick by 25's @ :45
2 x 100 kick FAST @ 2:00
4 x 50 kick @ :50
4 x 50 swim/kick by 25's @ :45
2 x 75 kick FAST @ 1:30
4 x 50 kick @ :50
4 x 50 swim/kick by 25's @ :45
2 x 50 kick FAST @ 1:00
1 x 700 pull br 4/2
1:00 rest
4 x 50 swim/kick by 25's @ :45
4 x 50 kick @ :50
2 x 50 kick FAST @ 1:00
4 x 50 swim/kick by 25's @ :45
4 x 50 kick @ :50
2 x 75 kick FAST @ 1:30
4 x 50 swim/kick by 25's @ :45
4 x 50 kick @ :50
2 x 100 kick FAST @ 2:00
6500 scy - warmdown as much as you need to before you get out, easy pulling tomorrow morning. Have a great day!

Tuesday, February 10, 2009

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
9 x 50 - 2 offside breathing drill @ :10 rest, 1 catch-up free drill w/overkick @ 1:00
1 x 450 - swim 100 free br 3, then 50 breast kick on back
:20 rest
9 x 50 @ 1:00 - 2 fly pull w/free kick, 1 choice backstroke drill
1 x 450 - swim 100 backstroke with small, steady kick, then 50 fly kick on side
:20 rest
9 x 50 @ 1:00 - 2 breast pull/free kick, 1 swim breaststroke
1 x 450 - swim 75 back, 75 breast - each 75 is cruise for first 50 (80-85%), then last 25 is build to 90-95%
1:00 rest
5 sets of:
1 x 150 kick IM order - 50 fly, 50 back, 50 breast w/snorkel & board - negative split each 50
:20 rest
3 x 50 kick FAST @ 1:00
3 x 100 kick desc 1-3 to all out smoking FAST @ 2:15
No rest between sets.
200 easy loosen after 5th set = 7100 scm. Do an excellent job with your HW and get excited for the taper. Have a great day!

Monday, February 9, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
200 easy choice skulling
1:00 rest
4 x 50 ra2 la2 freestyle drill @ 1:00
6 x 75 @ :10 rest - 25 choice free drill, 25 6ks backstroke drill, 25 fly kick on side
1 x 450 swim - odd 50's are free br 4/2, evens are backstroke negative split w/good breakouts
8 x 25 @ :45 - 1/2 swim FAST, 1/2 drill
6 x 100 swim free br 4/2 - 2 neg split @ 1:15, 1 @ 1:05
1:00 rest
60 x 50 @ 1:10
4- swim at 2nd 50 100 speed - (26's for free, 30's for backstroke)
2- drill perfect
Can you go twenty 26's free?
Finish with 6 x 100 pull free br 4/2 @ 1:30 = 6600 scy. Stretch tonight, kicking tomorrow. Have a great day!

Monday, February 9, 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 100 @ :10 rest
odds- 50 fist free br 3, 50 choice drill NO FREE
evens - 50 fly pull w/free kick, 50 swim free br 3
15 x 50 @ :50
2- swim negative split free br 3
1- swim fly/free by 25's
1 x 800 pull br 3/5/7/9 by 50's
1:00 rest
9 sets of:
3 x 75 swim IM - no free, desc 1-3 to FAST @ 1:30
2 x 50 swim FAST @ 1:00
1 x 50 easy loosen
3 rounds the 50's are fly; for 4-6, the 50's are back; 7-9 the 50's are breaststroke
200 eays loosen after 9th set. Do an excellent job with your HW tonight & get excited for the taper. have a great day!

Monday Morning, February 9, 2009

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
3 x 100 @ :15 rest - 50 breast kick on back, 50 choice backstroke drill
6 x 25 @ :15 rest - odds drill, evens swim - 1st set backstroke, 2nd set breaststroke
1 x 400 pull free br 4/2
1:00 rest between sets.
With fins:
8 x 75 breaststroke drill @ 1:20
Take fins off & finish up with - until 6:50 a.m.:
2 x 50 swim breast/free by 25's @ :50 (2nd round @ :45; 3rd round @ :40, then 4th round back @ :50, etc...)
2 x 50 swim free br 4/2 @ :40
No rest between sets.
2 starts before you go. Have a great day!

Sunday, February 8, 2009

EC, JD, MJ - written for scy

600 or 400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
1 x 600* by 50's:
50 drill/swim free by 25's;
50 drill/swim main race stroke - NO FREE by 25's;
50 drill/swim breaststroke by 25's
* - on 2nd 300 build the 25's swim to a FAST finish
15 x 50 in sets of 3:
odd sets of 3 (1-3; 7-10, etc...): kick descend 1-3 to FAST;
even sets of 3 (4-6 swim/kick @ :45; 11-12 swim/kick @ :40)
1:00 rest
8 x 250 as follows:
2 minutes vertical kick (#1- :20 fly, :15 breast, :15 free, :10 rest; #2- same, except breaststroke kick is for :20)
1 x 150 swim negative split free br 3 or 4/2 @ 1:50
2 x 50 kick FAST @ :45
No rest between sets.
1:00 rest after 8th set, get HR immediately & OML.
Finish up with...
MYSTERY FIN SET
Do an excellent job on your HW tonight & get excited for the taper. Have a great day!

Friday, February 6, 2009

SPRINTERS - written for scy
Big speedwork today

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/choice kick on back by 25's
200 easy choice skulling
1:00 rest
6 x 200
odds- drill/swim by 25's @ :15 rest - mix up the strokes on these 3, some can be free
evens - swim freestyle br 4/2, really roll hips, finish stroke
24 x 75 in 4 sets of 6:
3- swim free br 4/2 @ 1:10 (@ 1:05 for 2nd set; @ 1:00 for 3rd & 4th set)
3- drill/swim/drill by 25's @ 1:15 for odd sets, swim/drill/swim by 25's @ 1:10 for even sets
1:00 rest after #24
From a dive:
7 x 50 @ 4:00 - trying to get them out as fast as you can
It's important to get this last set in-
With fins, 2 sets of:
18 x 25
1- swim build to FAST @ :40
2- swim all out FAST @ :30
3- LUNGBUSTER @ :20
No rest between sets of 3, then get right into...
3 x 150 swim descend 1-3 to all out SMOKING FAST @ 2:40
200 easy loosen = 6350 scy. Stretch if you can tonight, hope your test goes well tomorrow. Great job this week!

Friday, February 6, 2009

DISTANCE - written for scm
Great job on those broken swims yesterday.

600 swim freestyle
400 reverse IM - each 100 is 50 drill/swim, then 50 choice easy kick
200 easy choice skulling
1:00 rest
2 sets of (same stroke on all 10 x 50's, but can change strokes for 2nd set)
4 x 50 drill @ 1:00
6 x 50 swim/kick by 25's @ :55 (@ :50 in 2nd set)
1 x 600 @ 9:00 pull free br 3/5 by 50's on 1st 300, then 3/7 by 50's on 2nd 300
1:00 rest after 2nd set
3 sets of:
4 x 100 kick negative split @ 1:50 (@ 1:45 in 2nd set; @ 1:40 in 3rd set)
1 x 300 swim free @ 4:30 as follows:
200 cruise/100 strong in 1st set;
100 cruise/200 strong in 2nd set;
300 all strong in 3rd set
After 3rd set, 1:00 rest, then...
6 x 50 kick FAST @ 1:10
1:00 rest
With fins, finish up with 3 sets of:
6 x 25
1- build to FAST @ :40
2- swim all out FAST @ :30
3- LUNGBUSTER @ :20
3 x 150 swim @ 2:40 descend 1-3 to all out smoking FAST
No rest between sets.
200 easy loosen after 3rd set = 7800 scm. Do an excellent job with your HW tonight and try to stretch tomorrow. Have a great day!

Friday Morning, February 6, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - drill on odd 100's, swim on even 100's
200 easy choice skulling
1:00 rest
2 sets of - swim, drill & kick - all in the same stroke, NO FREE:
4 x 50 drill @ 1:00
6 x 50 swim/kick by 25's @ :50 (@ :45 in 2nd set)
No rest between sets.
3 sets of:
4 x 100 kick negative split @ 1:40 (@ 1:35 in 2nd set, @ 1:30 in 3rd set)
1 x 300* swim free br 4/2 @ 4:15
*200 cruise/100 strong in 1st set;
100 cruise/200 strong in 2nd set;
300 strong in 3rd set - get HR immediately & OML
6 x 50 kick FAST @ 1:10
1:00 rest
If there is time, finish up with...
With fins, 18 x 25 as follows:
1- swim build to FAST @ :40;
2- swim all out FAST @ :30
3- LUNGBUSTER @ :20
200 easy loosen = 5050 scy. Do an excellent job in school today, have a great day!

Thursday, February 5, 2009

MCA - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
1:00 rest
4 x 50 fist freestyle drill br 3 @ 1:00
6 x 50 drill/swim by 25's @ 1:00 in main race stroke
2 x 300 swim @ :20 rest - 50 swim negative split free br 3, 25 swim in main race stroke build to FAST finish
1 x 1200 swim as follows:
300 IM - 4 x 75 swim IM (25 fly, back & breast - NO FREE), desc 1-4 to 85%
300 pull free br 3/5, 3/7, 3/9 by 50's
300 swim IM - 3 x 100 IM's desc 1-3 to all out FAST
300 pull free br 3/5, 3/7, 3/9 by 50's
1:00 rest
All one set...
12 x 25 @ :40 - 2 kick FAST on back, 1 LUNGBUSTER
2 x 200 swim big negative split free @ 3:00 or 3:20 or 3:45
2 x 50 kick FAST on back @ 1:15
8 x 25 @ :40 - 3 kick FAST on back, 1 LUNGBUSTER
2 x 200 swim bigger negative split free @ 3:00, 3:20 or 3:45
3 x 50 kick FAST on back @ 1:20
6 x 25 @ :40 - 2 kick FAST, 1 LUNGBUSTER
2 x 200 swim BIGGEST negative split free @ 3:00, 3:20 or 3:45
4 x 50 kick FAST on back @ 1:30
200 easy loosen = 5600 scy. Do an excellent job on your HW & get excited for your next meet. Have a great day!

Thursday, February 5, 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
4 x 125 @ :15 rest - 50 fist free br 3, then 75 drill/swim/drill by 25's NO FREE
8 x 50 @ 1:00 - 2 drill/kick by 25's, 2 drill/swim by 25's - 4 free, 4 NO FREE
3 x 300 swim @ :20 rest - 50 free, 25 swim build to FAST, NO FREE
1:00 rest
8 sets of:
3 x 100 swim desc 1-3 to FAST @ 2:00
2 x 50 drill @ 1:15
1 x BROKEN 100 - 4 x 25 swim FAST @ :10 rest
50 easy between sets.
200 easy loosen after 8th set = 7600 scm. Do an excellent job with your HW and get excited for Sectionals. Have a great day!

Thursday Morning, February 5, 2009

SPRINTERS - written for scy
Big day yesterday, great job!

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :15 rest - 50 choice free drill, 25 breast kick on back
4 x 75 @ :15 rest - 50 2 kicks 1 pull breast drill, 25 choice kick
4 x 75 @ :15 rest - 25 ra backstroke drill, 25 la backstroke drill, 25 swim backstroke
4 x 300 pull free br 4/2 @ :20 rest - change equipment after each 300
1:00 rest
With fins, finish up with:
21 x 50 drill @ 1:00 - switch strokes after sets of 3 x 50's
200 easy loosen = 4350 scy. Have a great day!

Wednesday, February 4, 2009

SPRINTERS - written for scy
Great job with the kicking yesterday!

400 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
4 x 75 @ 1:15 - 50 fist free, 25 choice drill NO FREE
4 x 75 @ 1:15 - 50 drill, 25 swim build to FAST - all the same stroke, change strokes after 2 x 75's
1 x 900 swim - odd 100's are swim IM, even 100's are negative split free br 4/2
1:00 rest
8 sets of:
3 x 100 swim descend 1-3 to FAST @ 2:00
2 x 50 drill @ 1:15
1 x BROKEN 100: 4 x 25 swim FAST @ :10 rest
50 loosen after broken 100.
200 easy loosen = 7100 scy. Stretch well tonight, start thinking about the set of 50's for Friday. Have a great day!

Wednesday, February 4, 2009

DISTANCE - written for scm
Good job with the kicking yesterday.

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
4 x 75 @ 1:20 - 50 fist free, 25 choice fly drill
4 x 75 @ 1:20 - 50 drill choice, 25 swim build to FAST - all the same stroke, NO FREE
6 x 50 swim negative split free br 3/5 @ :45
1 x 900 swim - odd 100's are swim IM, even 100's are swim negative split free br 3/5
1:00 rest
8 sets of:
3 x 100 swim descend 1-3 to FAST @ 2:00 (#1 can be drill/swim by 25's if going fly)
2 x 50 drill @ 1:00
1 x 50 swim FAST @ 1:00
No rest between sets, except 400 easy after 4th set - 200 drill/200 pull
200 easy after 8th set = 7200 scm. Do an excellent job on your HW tonight. Tomorrow here at 9:15 a.m. Have a great day!

Tuesday, February 3, 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
3 sets of:
3 x 75 @ 1:20 - 50 fist free, 25 drill NO FREE
1 x 125 swim free - except 2nd & 4th 25's are NO FREE, desc 1-3 @ 2:00 to what you can
No rest between sets.
16 x 50 in sets of 4:
1-2 swim free/NO FREE by 25's @ :45
3-4 swim negative split backstroke @ :45
1:00 rest
4 sets of:
6 x 50 kick @ :45
1 x 100 swim/kick by 50's FAST @ 1:45
1 x 150 swim free w/BIG negative split @ 2:00
1** x 100 kick FAST @ 2:00
** - add 1 x 100 in each round, up to 4 x 100 kick FAST in 4th round.
No rest between sets.
400 easy pull w/choice equipment = 6450 scy. Stretch tonight if you can. Have a great day!

Tuesday, February 3, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ :10 rest as follows:
odds- 50 offside breathing freestyle drill, 50 swim backstroke with firm, steady kick
evens- 50 fist free br 3, 50 breast pull w/free kick
1:00 rest
6 sets of:
6 x 50 kick @ :55 (even sets @ :50)
1 x 200 swim BIG negative split free br 3 - except br 5 @ 100 - @ 3:00
1 x 100 kick FAST @ 2:00
4 x 75 swim @ 1:10- odds are back/breast/back; evens are breast/free/breast by 25's
No rest between sets.
200 easy loosen after 6th set = 7600 scm. Do an excellent job on your HW tonight. Have a great day!

Tuesday Morning, February 3, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM -e ach 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 150 @ :15 rest - 50 drill, 25 kick choice - 2 free, 2 NO FREE
8 x 75 swim as follows:
1-2: all free br 4/2 @ 1:10
3-4: free/NO FREE/free by 25's @ 1:10
5-6: all free @ 1:00
7-8: NO FREE/free/NO FREE by 25's @ 1:10
1:00 rest
With fins, 6 sets of:
3 x 50 swim desc 1-3 to FAST @ 1:00
4 x 25** - odds are swim FAST, evens are LUNGUSTER
odd sets @ :35, even sets @ :25
No rest between sets.
200 easy after 6th set = 4500 scy. Have a great day!

Monday, February 2, 2009

MCA - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
3 sets of:
2 x 100 25 fist free drill, 25 swim free by 25's, then 50 drill NO FREE @ 1:45
3 x 100 50 swim - same stroke you drilled above, 50 kick ez/FAST by 25 choice on back - all 3 must be the same kick - @ 1:40
1 x 100 kick FAST @ 2:00
No rest between sets. After 3rd set, 1:00 rest, then...
6 sets of:
3 x 75 swim free @ 1:00, 1:10 or 1:20
8 x 25** - 3 kick FAST, 1 LUNGBUSTER
odd sets, the 25's are always @ :40
2nd set, 25's @ :35;
4th set, 25's @ :30
6th set, 25's @ :25
NO REST BETWEEN SETS
After 6th set, finish up with...
1 x 800 pull free br 3/5/7/9 by 50's
200 easy loosen = 6100 scy. Do an excellent job on your HW. Have a great day!