Wednesday Morning, April 1, 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 1200 (4 x 300's) as follows:
100 drill, 200 swim - build even 25's to FAST finish
1st 300 is free; 2nd 300 is backstroke; 3rd 300 is breaststroke; 4th 300 is choice
1:00 rest
8 x 50 pull free br 4/2 @ :45
1 x 200 kick choice negative split @ 3:15
8 x 50 pull free br 4/2 @ :40
1 x 200 kick choice negative split @ 3:15
19 x 50 pull as follows (do your best to hold the 4/2 breathing pattern):
2 @ :45/1 @ :35
2 @ :45/2 @ :35
2 @ :45/3 @ :35
2 @ :45/2 @ :35
2 @ :45/1 @ :35
Get HR immediately & OML, then 50 easy
1:00 rest
With fins:
8 x 75 @ :15 rest - 25 1/2 FAST 1/2 drill, 25 build to FAST finish, 25 LUNGBUSTER
200 easy loosen = 5200 scy. Enjoy the day, do a good job with tonight's workout!
Tuesday, March 31, 2009
Tuesday, March 31, 2009
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is kick/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
15 x 50 as follows:
2- drill choice @ 1:00 - same stroke for both
1- swim/kick @ :45 - same stroke as 2 x 50's drill
1:00 rest after #15
4 sets of:
5 x 75 kick @ 1:40 - desc 1-3 to FAST, #4 is easy, #5 is FAST again
3 x 150 swim negative split freestyle br 4 @ 2:10 - real good legs on the 2nd 75
No rest between sets.
200 easy loosen after 4th set = 5250 scy. Big morning tomorrow, then moderate pulling tomorrow night on your own. Have a great day!
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is kick/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
15 x 50 as follows:
2- drill choice @ 1:00 - same stroke for both
1- swim/kick @ :45 - same stroke as 2 x 50's drill
1:00 rest after #15
4 sets of:
5 x 75 kick @ 1:40 - desc 1-3 to FAST, #4 is easy, #5 is FAST again
3 x 150 swim negative split freestyle br 4 @ 2:10 - real good legs on the 2nd 75
No rest between sets.
200 easy loosen after 4th set = 5250 scy. Big morning tomorrow, then moderate pulling tomorrow night on your own. Have a great day!
Tuesday, March 31, 2009
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is kick/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 50 @ :10 rest - drill/swim by 25's, 2 of each stroke
1:00 rest
4 sets of:
6 x 75 kick desc 1-3 & 4-6 to all out smoking FAST @ 1:40 (1st & 3rd sets are with a board)
1* x 400 swim negative split - moderate on 1st 200, but not easy, then 90% or better on 2nd 200, @ 1:00 rest between sets.
"*" - 1st two sets, the 400 is swim IM (4 x 100's IM), then 2nd 2 sets are freestyle
200 easy loosen after 4th set = 5200 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 kick/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 50 @ :10 rest - drill/swim by 25's, 2 of each stroke
1:00 rest
4 sets of:
6 x 75 kick desc 1-3 & 4-6 to all out smoking FAST @ 1:40 (1st & 3rd sets are with a board)
1* x 400 swim negative split - moderate on 1st 200, but not easy, then 90% or better on 2nd 200, @ 1:00 rest between sets.
"*" - 1st two sets, the 400 is swim IM (4 x 100's IM), then 2nd 2 sets are freestyle
200 easy loosen after 4th set = 5200 scm.
Do an excellent job with your HW tonight and get excited for the rest of the week. Have a great day!
Monday, March 30, 2009
Monday, March 30, 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
3 x 200 @ :15 rest - 50 fist free drill, 50 choice drill NO FREE
8 x 75 @ :15 rest - 25 choice breaststroke drill - hips up & head down at end of stroke, 25 swim breaststroke - same good body position at the end of each stroke, squeeze feet together on kick, 25 fly kick on side
2 x 300 @ :15 rest - 50 swim negative split breaststroke - good tempo to stroke on 2nd 25, then 25 choice fly drill
1:00 rest
2 sets of:
8 x 25 @ :35 - 1/2 sprint, 1/2 drill
1 x 600 kick choice - every 3rd 50 is NO FREE, ez/FAST by 25's
:30 rest between sets
200 easy loosen after 2nd set = 4600 scy. Hope the lab was good, 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
3 x 200 @ :15 rest - 50 fist free drill, 50 choice drill NO FREE
8 x 75 @ :15 rest - 25 choice breaststroke drill - hips up & head down at end of stroke, 25 swim breaststroke - same good body position at the end of each stroke, squeeze feet together on kick, 25 fly kick on side
2 x 300 @ :15 rest - 50 swim negative split breaststroke - good tempo to stroke on 2nd 25, then 25 choice fly drill
1:00 rest
2 sets of:
8 x 25 @ :35 - 1/2 sprint, 1/2 drill
1 x 600 kick choice - every 3rd 50 is NO FREE, ez/FAST by 25's
:30 rest between sets
200 easy loosen after 2nd set = 4600 scy. Hope the lab was good, have a great day!
Monday, March 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
4 x 75 @ :15 rest - 25 breast pull w/free kick, 25 swim breaststroke, 25 fly kick on side
8 x 50 @ :15 rest - breast pull w/free kick - count strokes, then 25 swim breast - same number of strokes as on 1st 25
2 sets of:
15 x 50 swim free br 3 - 1 negative split free br 3 @ :50, 1 swim free/breast by 25's @ :50; 1 swim free br 3 @ :40
1 x 900 kick choice - every 3rd 50 is NO FREE, moderate/FAST by 25's
:30 rest between sets
200 easy loosen after 2nd set = 5400 scm. Do an excellent job with your HW tonight & get excited for the summer season. 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
4 x 75 @ :15 rest - 25 breast pull w/free kick, 25 swim breaststroke, 25 fly kick on side
8 x 50 @ :15 rest - breast pull w/free kick - count strokes, then 25 swim breast - same number of strokes as on 1st 25
2 sets of:
15 x 50 swim free br 3 - 1 negative split free br 3 @ :50, 1 swim free/breast by 25's @ :50; 1 swim free br 3 @ :40
1 x 900 kick choice - every 3rd 50 is NO FREE, moderate/FAST by 25's
:30 rest between sets
200 easy loosen after 2nd set = 5400 scm. Do an excellent job with your HW tonight & get excited for the summer season. Have a great day!
Sunday, March 29, 2009
Monday Morning, March 30, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 si drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
3 x 100 @ :20 rest - 50 easy choice kick, 50 ra2 la2 backstroke drill - head flat, good rotation from hips up through shoulders
6 x 50 @ 1:00 choice different backstroke drill
8 x 25 @ :40 backstroke FAST to halfway with explosive breakouts, then easy to the end
1:00 rest
3 sets of:
5 x 50 swim free br 4/2 @ :45 - build into the turn & breakout FAST out of the turn, then easy to the end
1 x 150 swim negative split backstroke @ 2:15 - good legs on 2nd 75
1 x 150 drill/swim dps backstroke by 25's @ 2:45
No rest between sets.
After 3rd set, finish up with...
1 x 400 pull free br 4/2 with no paddles.
200 easy loosen = 4050 scy. Good job getting that lab set up today, hope it goes well. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 si drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
3 x 100 @ :20 rest - 50 easy choice kick, 50 ra2 la2 backstroke drill - head flat, good rotation from hips up through shoulders
6 x 50 @ 1:00 choice different backstroke drill
8 x 25 @ :40 backstroke FAST to halfway with explosive breakouts, then easy to the end
1:00 rest
3 sets of:
5 x 50 swim free br 4/2 @ :45 - build into the turn & breakout FAST out of the turn, then easy to the end
1 x 150 swim negative split backstroke @ 2:15 - good legs on 2nd 75
1 x 150 drill/swim dps backstroke by 25's @ 2:45
No rest between sets.
After 3rd set, finish up with...
1 x 400 pull free br 4/2 with no paddles.
200 easy loosen = 4050 scy. Good job getting that lab set up today, hope it goes well. Have a great day!
Sunday, March 29, 2009 - written for scy
600 or 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 drill/different drill by 25's in main race stroke
12 x 75 @ 1:10 in 2 sets of 6 as follows:
1-2 swim free w/BIG 6 beat kick on 2nd 25;
3-4 swim free/kick choice/swim NO FREE by 25's
5-6 swim/kick/swim by 25's - all in main race stroke, NO FREE
1:00 rest after #12
4 sets of:
3 x 50 kick negative split choice @ :50
:20 vertical kick FAST w/jug
1 x 25 LUNGBUSTER @ :20
1 x 25 kick FAST @ :30
1 x 300 swim negative split freestyle @ 4:30 - desc 2nd 150 1-3, starting at 85% on #1, all out on #3; 4th set is pull br 3/5/7 by 50's or 4/2 @ 1:00 rest
3 x 50 kick FAST @ 1:10 - in 4th set, 1 x 150 kick FAST for time
No rest between sets.
200 easy loosen after 4th set = 5000 or 5200 scy. Enjoy your break from school, have a great day!
600 or 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 drill/different drill by 25's in main race stroke
12 x 75 @ 1:10 in 2 sets of 6 as follows:
1-2 swim free w/BIG 6 beat kick on 2nd 25;
3-4 swim free/kick choice/swim NO FREE by 25's
5-6 swim/kick/swim by 25's - all in main race stroke, NO FREE
1:00 rest after #12
4 sets of:
3 x 50 kick negative split choice @ :50
:20 vertical kick FAST w/jug
1 x 25 LUNGBUSTER @ :20
1 x 25 kick FAST @ :30
1 x 300 swim negative split freestyle @ 4:30 - desc 2nd 150 1-3, starting at 85% on #1, all out on #3; 4th set is pull br 3/5/7 by 50's or 4/2 @ 1:00 rest
3 x 50 kick FAST @ 1:10 - in 4th set, 1 x 150 kick FAST for time
No rest between sets.
200 easy loosen after 4th set = 5000 or 5200 scy. Enjoy your break from school, have a great day!
Friday, March 27, 2009
Friday, March 27, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - 4 x 100 IM's - odds are drill, evens are swim
200 easy choice skulling
1:00 rest
6 x 125 @ :15 rest - "slide" IM drill - #1 is 50 fly drill, then 25 each of back/breast/free
5 x 50 swim IM order by 25's @ :50
1:00 rest
2 sets of:
3 x 100 swim/kick by 50's @ 1:30
4 x 75 @ 1:30 - 50 swim, 25 kick, desc 1-3 to all out FAST, then #4 is choice drill
1 x 200 swim negative split free br 4/2 @ 2:40
4 x 75 @ 1:00 - 50 swim, 25 kick
3 x 100 swim/kick by 50's @ 2:00 - desc 1-3 to smoking FAST
No rest between sets.
200 easy loosen = 5000 scy. Enjoy your break from school, try to stretch this weekend. Sunday at 1 p.m. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - 4 x 100 IM's - odds are drill, evens are swim
200 easy choice skulling
1:00 rest
6 x 125 @ :15 rest - "slide" IM drill - #1 is 50 fly drill, then 25 each of back/breast/free
5 x 50 swim IM order by 25's @ :50
1:00 rest
2 sets of:
3 x 100 swim/kick by 50's @ 1:30
4 x 75 @ 1:30 - 50 swim, 25 kick, desc 1-3 to all out FAST, then #4 is choice drill
1 x 200 swim negative split free br 4/2 @ 2:40
4 x 75 @ 1:00 - 50 swim, 25 kick
3 x 100 swim/kick by 50's @ 2:00 - desc 1-3 to smoking FAST
No rest between sets.
200 easy loosen = 5000 scy. Enjoy your break from school, try to stretch this weekend. Sunday at 1 p.m. Have a great day!
Friday, March 27, 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
12 x 100 @ :15 rest
odds- 50 catch-up free drill w/overkick, 50 choice drill NO FREE
evens - swim free/kick choice by 50's
1:00 rest
4 x 75 @ 1:10 - 50 swim, 25 kick
3 x 100 @ 2:00 swim/kick by 50's, desc 1-3 to what you can, but FAST
1 x 200 swim negative split free br 3 @ 3:00
4 x 75 @ 1:10 - kick/swim/kick by 25's
3 x 100 swim/kick by 50's, desc 1-3 to what you can @ 2:00 - should be FAST
1 x 200 swim neg split free br 3 @ 3:00
4 x 75 @ 1:10 - 50 kick, 25 swim
3 x 100 swim/kick by 50's @ 2:00 desc 1-3 to all out smoking FAST
Get HR at end. 200 easy loosen = 4800 scm. Do an excellent job with your HW this weekend and get excited for next week. Sunday at 1 p.m. Have a great day!
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
12 x 100 @ :15 rest
odds- 50 catch-up free drill w/overkick, 50 choice drill NO FREE
evens - swim free/kick choice by 50's
1:00 rest
4 x 75 @ 1:10 - 50 swim, 25 kick
3 x 100 @ 2:00 swim/kick by 50's, desc 1-3 to what you can, but FAST
1 x 200 swim negative split free br 3 @ 3:00
4 x 75 @ 1:10 - kick/swim/kick by 25's
3 x 100 swim/kick by 50's, desc 1-3 to what you can @ 2:00 - should be FAST
1 x 200 swim neg split free br 3 @ 3:00
4 x 75 @ 1:10 - 50 kick, 25 swim
3 x 100 swim/kick by 50's @ 2:00 desc 1-3 to all out smoking FAST
Get HR at end. 200 easy loosen = 4800 scm. Do an excellent job with your HW this weekend and get excited for next week. Sunday at 1 p.m. Have a great day!
Thursday, March 26, 2009
Thursday, March 26, 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
1 x 800 as follows:
50- ra2 la2 freestyle drill, 50 choice drill/swim by 25's NO FREE, build kick to strong on 25 swim
1:00 rest
4 sets of:
6 x 50 @ :50 -
1&2 swim/kick by 25's
3&4 swim neg split free br 4/2
5&6 kick choice
6 x 25 kick FAST @ :40
No rest between sets.
200 easy loosen after 4th set = 3800 scy. Do a good job with Carla's workout tonight & enjoy your day off tomorrow. 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
1 x 800 as follows:
50- ra2 la2 freestyle drill, 50 choice drill/swim by 25's NO FREE, build kick to strong on 25 swim
1:00 rest
4 sets of:
6 x 50 @ :50 -
1&2 swim/kick by 25's
3&4 swim neg split free br 4/2
5&6 kick choice
6 x 25 kick FAST @ :40
No rest between sets.
200 easy loosen after 4th set = 3800 scy. Do a good job with Carla's workout tonight & enjoy your day off tomorrow. Have a great day!
Thursday, March 26, 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
2 sets of:
1 x 300 - 50 ra2 la2 freestyle, 25 fly kick on side
:20 rest
1 x 200 - breast pull w/free kick, swim breaststroke by 25's - both with a FAST turnover
:20 rest
1 x 100 kick choice, ez/FAST by 25's
1:00 rest between sets.
After 2nd set, continue right into...
1 x 1200 swim as follows:
100 swim negative split free br 3/5 by 50's, 100 swim IM - desc the 100's IM from 1-3 & 4-6 to what you can
200 easy loosen = 3800 scm. Tomorrow will be in the 4500-4800 scm range, with some more kicking. Do an excellent job on your HW tonight & remember to tell your parents about 1-3 p.m. at the Rec. Center on Sunday. Have a great day!
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
2 sets of:
1 x 300 - 50 ra2 la2 freestyle, 25 fly kick on side
:20 rest
1 x 200 - breast pull w/free kick, swim breaststroke by 25's - both with a FAST turnover
:20 rest
1 x 100 kick choice, ez/FAST by 25's
1:00 rest between sets.
After 2nd set, continue right into...
1 x 1200 swim as follows:
100 swim negative split free br 3/5 by 50's, 100 swim IM - desc the 100's IM from 1-3 & 4-6 to what you can
200 easy loosen = 3800 scm. Tomorrow will be in the 4500-4800 scm range, with some more kicking. Do an excellent job on your HW tonight & remember to tell your parents about 1-3 p.m. at the Rec. Center on Sunday. Have a great day!
Wednesday, March 25, 2009
Wednesday, March 25, 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
8 x 100 @ :10 rest as follows:
odds- 50 fist free br 4/2, 50 choice breaststroke drill
evens - 50 offside breathing freestyle drill, 50 choice backstroke drill
1:00 rest
3 sets of:
2 x 75 swim free br 4/2 @ 1:05 - good turns & breakouts
1 x 150 swim negative split backstroke - great breakouts here!
:20 rest
2 x 75 swim backstroke @ 1:10
1 x 150 swim negative split freestyle br 4/2 - good legs on 2nd half
1:00 rest between sets.
200 easy loosen after 3rd set = 3800 scy. Hope your tests are going well - 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
8 x 100 @ :10 rest as follows:
odds- 50 fist free br 4/2, 50 choice breaststroke drill
evens - 50 offside breathing freestyle drill, 50 choice backstroke drill
1:00 rest
3 sets of:
2 x 75 swim free br 4/2 @ 1:05 - good turns & breakouts
1 x 150 swim negative split backstroke - great breakouts here!
:20 rest
2 x 75 swim backstroke @ 1:10
1 x 150 swim negative split freestyle br 4/2 - good legs on 2nd half
1:00 rest between sets.
200 easy loosen after 3rd set = 3800 scy. Hope your tests are going well - have a great day!
Wednesday, March 25, 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
8 x 100 @ :10 rest
odds- 50 fist freestyle drill br 3, 50 2 kicks 1 pull breaststroke
evens - 50 offside breathing freestyle drill, 50 2 fly/2 breast drill - ALL WITH FREESTYLE KICK
1:00 rest
5 sets of:
1 x 150 swim negative split freestyle br 3/5/3 by 75-50-25 @ 2:15
1 x 75 kick IM order by 25's, NO FREE @ 1:30
3 x 25 kick FAST @ :40 with explosive breakouts (even sets with board)
No rest between sets.
200 easy loosen after 5th set = 3700 scm. Do an excellent job with your HW tonight & get excited for Friday - first big aerobic workout. 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
8 x 100 @ :10 rest
odds- 50 fist freestyle drill br 3, 50 2 kicks 1 pull breaststroke
evens - 50 offside breathing freestyle drill, 50 2 fly/2 breast drill - ALL WITH FREESTYLE KICK
1:00 rest
5 sets of:
1 x 150 swim negative split freestyle br 3/5/3 by 75-50-25 @ 2:15
1 x 75 kick IM order by 25's, NO FREE @ 1:30
3 x 25 kick FAST @ :40 with explosive breakouts (even sets with board)
No rest between sets.
200 easy loosen after 5th set = 3700 scm. Do an excellent job with your HW tonight & get excited for Friday - first big aerobic workout. Have a great day!
Tuesday, March 24, 2009
Tuesday, March 24, 2009
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 200 @ :20 rest as follows:
100 drill/kick by 25's, 100 swim/kick by 25's; 1st 2 x 200's are free; 3&4 are NO FREE
1:00 rest
3 x 50 swim free br 4/2 @ :55
8 x 25 kick @ :30 - get average time
3 x 50 swim free br 4/2 @ :55
8 x 25 kick @ :35 - hold faster average time than previous 8 x 25's
3 x 50 swim free br 4/2 @ :55
16 x 25 @ :40 - 3 kick FAST, 1 LUNGBUSTER
1 x 300 swim - 4 x 75's IM (no free), desc 1-4 to what you can
200 easy loosen = 3550 scy.
Do an excellent job with your HW today & get excited for the summer. Have a great day!
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 200 @ :20 rest as follows:
100 drill/kick by 25's, 100 swim/kick by 25's; 1st 2 x 200's are free; 3&4 are NO FREE
1:00 rest
3 x 50 swim free br 4/2 @ :55
8 x 25 kick @ :30 - get average time
3 x 50 swim free br 4/2 @ :55
8 x 25 kick @ :35 - hold faster average time than previous 8 x 25's
3 x 50 swim free br 4/2 @ :55
16 x 25 @ :40 - 3 kick FAST, 1 LUNGBUSTER
1 x 300 swim - 4 x 75's IM (no free), desc 1-4 to what you can
200 easy loosen = 3550 scy.
Do an excellent job with your HW today & get excited for the summer. Have a great day!
Tuesday, March 24, 2009
DISTANCE - written for scm
600 swim freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
12 x 50 @ 1:00
2- fist free br 3
2- choice NO FREE
3 sets of:
4 x 75 - kick/swim/kick by 25's, 1st set @ :10 rest, 2nd set @ 1:25, 3rd @ 1:20, 4th set @ 1:15
1 x 200 swim free, except 3rd 50 is kick, make the interval, @ 3:00
No rest between sets.
200 easy loosen after 3rd set = 3500 scm. Do an excellent job with your HW today & get excited for the summer season. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
12 x 50 @ 1:00
2- fist free br 3
2- choice NO FREE
3 sets of:
4 x 75 - kick/swim/kick by 25's, 1st set @ :10 rest, 2nd set @ 1:25, 3rd @ 1:20, 4th set @ 1:15
1 x 200 swim free, except 3rd 50 is kick, make the interval, @ 3:00
No rest between sets.
200 easy loosen after 3rd set = 3500 scm. Do an excellent job with your HW today & get excited for the summer season. Have a great day!
Monday, March 23, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
16 x 75 as follows, all @ 1:20:
1-4 50 fist free, 25 choice kick
5-8 50 swim free br 4/2, 25 choice different kick
9-12 drill/kick/drill by 25's NO FREE
13-16 kick/drill/kick by 25's NO FREE
12 x 50 @ :55
3- swim free br 4/2 @ :55
3- swim NO FREE/free by 25's
200 easy loosen = 3000 scy
Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
16 x 75 as follows, all @ 1:20:
1-4 50 fist free, 25 choice kick
5-8 50 swim free br 4/2, 25 choice different kick
9-12 drill/kick/drill by 25's NO FREE
13-16 kick/drill/kick by 25's NO FREE
12 x 50 @ :55
3- swim free br 4/2 @ :55
3- swim NO FREE/free by 25's
200 easy loosen = 3000 scy
Have a great day!
Friday, March 20, 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
3 x 300 @ :20 rest
1- drill/drill/kick by 25's, free for 1st 150, 2nd 150 is NO FREE
2- swim/kick/swim by 25's - 1st 150 NO FREE, 2nd 150 choice
3- 75 IM drill, 75 IM swim - NO FREE
1:00 rest
18 x 50 in 2 sets of 9
3- swim free @ :55
3- swim/kick by 25's
3- kick ez/FAST by 25's
200 easy = 3200 scm.
Have a gret day!
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
3 x 300 @ :20 rest
1- drill/drill/kick by 25's, free for 1st 150, 2nd 150 is NO FREE
2- swim/kick/swim by 25's - 1st 150 NO FREE, 2nd 150 choice
3- 75 IM drill, 75 IM swim - NO FREE
1:00 rest
18 x 50 in 2 sets of 9
3- swim free @ :55
3- swim/kick by 25's
3- kick ez/FAST by 25's
200 easy = 3200 scm.
Have a gret day!
Thursday, March 19, 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
12 x 50 @ :10 rest - drill/swim by 25's, 2 free, 2 NO FREE
12 x 50 @ :10 rest kick choice
12 x 50 swim/kick by 25's @ :10 rest - 2 free, 2 NO FREE
200 easy loosen = 3200 scm
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 50 @ :10 rest - drill/swim by 25's, 2 free, 2 NO FREE
12 x 50 @ :10 rest kick choice
12 x 50 swim/kick by 25's @ :10 rest - 2 free, 2 NO FREE
200 easy loosen = 3200 scm
Have a great day!
Monday, March 23, 2009
SCY Season Wrap-up, Winter 2008-2009
An outstanding short course yards season came to an end last weekend (March 12-15) at the Brown Deer Speedo Sectionals, located just outside Milwaukee. Both Erin Caflisch & Jacob Davidson scored in the meet, which was a goal for both of them at the start of the season. Other highlights from the season include:
Erin Caflisch-
An outstanding short course yards season came to an end last weekend (March 12-15) at the Brown Deer Speedo Sectionals, located just outside Milwaukee. Both Erin Caflisch & Jacob Davidson scored in the meet, which was a goal for both of them at the start of the season. Other highlights from the season include:
Erin Caflisch-
- 3 SCY National cuts;
- 3 NCSA Junior cuts
- 1 LCM Junior cut & 2 Bonus cuts;
- Brown Deer Speedo Sectional results: 50 Free 23.83, 4th (23.64 in prelims); 100 Free 50.91, 2nd; 200 Free 1:50.53, 2nd
Jacob Davidson-
- Selected as one of 11 athletes for the 2009 USA Maccabi Team (Junior Division), which will compete this July in Tel Aviv, Israel (200M Fly will be primary event);
- 5 SCY Grand Prix cuts;
- 11th place finish, 2008 Toyota Grand Prix, Univ. Of Minnesota - 200 Fly, 1:56.98;
- Brown Deer Speedo Sectional results: 1000 Free 9:54.62, 12th overall
Congratulations to both Erin & Jacob on a stellar SCY season - I'm looking forward to a great summer!
EC
Wednesday, March 11, 2009
Wednesday, March 11, 2009
MCA - TB, AS, AB, KT & MS, written for scy
400 swim relaxed freestyle
400 reverse IM -e ach 100 is drill/drill/swim/kick by 25's
1:00 rest
4 x 150 @ :20 rest
odds- drill choice/swim by 25's, all freestyle
evens - drill choice/swim by 25's, all in main race stroke
2 x 300 pull free br 3/5/7 by 50's @ :20 rest
18 x 50 in sets of 3 as follows:
1- drill/swim by 25's @ 1:00 in main race stroke
2- swim/kick by 25's @ :55 all freestyle
3- swim main race stroke/free by 25's @ :50
No rest between sets of 3.
1:00 rest after #18
3 sets of:
1 x 100 swim easy freestyle @ 1:30
2 x 75 swim @ 1:20 - 50 free, 25 in main race stroke build to a FAST finish
No rest between sets.
After 3rd set, go 150 easy loosen = 3800 scy. Do an excellent job with your HW tonight and get excited for the meet! Have a great day!
MCA - TB, AS, AB, KT & MS, written for scy
400 swim relaxed freestyle
400 reverse IM -e ach 100 is drill/drill/swim/kick by 25's
1:00 rest
4 x 150 @ :20 rest
odds- drill choice/swim by 25's, all freestyle
evens - drill choice/swim by 25's, all in main race stroke
2 x 300 pull free br 3/5/7 by 50's @ :20 rest
18 x 50 in sets of 3 as follows:
1- drill/swim by 25's @ 1:00 in main race stroke
2- swim/kick by 25's @ :55 all freestyle
3- swim main race stroke/free by 25's @ :50
No rest between sets of 3.
1:00 rest after #18
3 sets of:
1 x 100 swim easy freestyle @ 1:30
2 x 75 swim @ 1:20 - 50 free, 25 in main race stroke build to a FAST finish
No rest between sets.
After 3rd set, go 150 easy loosen = 3800 scy. Do an excellent job with your HW tonight and get excited for the meet! Have a great day!
Wednesday, March 11, 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 x 200 @ :20 rest as follows:
1st 100 - drill/swim by 25's, 2nd 100 - kick/swim by 25's
4 x 75 @ 1:20 - 50 choice drill, 25 swim dps - all the same stroke
6 x 50 @ :55 swim free - FAST turns on the even 50's
4 x 75 @ 1:45 - 50 drill, :10 rest, then 25 swim build to FAST finish
1 x 400 pull free br 4/2
:20 rest
1 x 125 swim free @ 1:45
1:00 rest
3 x 25 from a dive
200 easy loosen = 3100 scy. Rest up tonight, stretch if you can and get excited for the meet. Have a great day!
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
2 x 200 @ :20 rest as follows:
1st 100 - drill/swim by 25's, 2nd 100 - kick/swim by 25's
4 x 75 @ 1:20 - 50 choice drill, 25 swim dps - all the same stroke
6 x 50 @ :55 swim free - FAST turns on the even 50's
4 x 75 @ 1:45 - 50 drill, :10 rest, then 25 swim build to FAST finish
1 x 400 pull free br 4/2
:20 rest
1 x 125 swim free @ 1:45
1:00 rest
3 x 25 from a dive
200 easy loosen = 3100 scy. Rest up tonight, stretch if you can and get excited for the meet. Have a great day!
Wednesday, March 11, 2009
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 200 @ :20 rest - 1st 100 is drill/swim by 25's, 2nd 100 is kick/swim by 25's
12 x 50 swim easy choice @ :55
1 x 400 pull free br 3/5/7/9 by 50's
:30 rest
8 x 75 swim @ :15 rest
odds- are free br 3/5/3 - FAST breakout on ONE turn, not both
evens - are swim free/fly/free by 25's
200 easy loosen = 3800 scm. Rest up today, make sure you're squared away with your schoolwork & get excited for the meet. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 200 @ :20 rest - 1st 100 is drill/swim by 25's, 2nd 100 is kick/swim by 25's
12 x 50 swim easy choice @ :55
1 x 400 pull free br 3/5/7/9 by 50's
:30 rest
8 x 75 swim @ :15 rest
odds- are free br 3/5/3 - FAST breakout on ONE turn, not both
evens - are swim free/fly/free by 25's
200 easy loosen = 3800 scm. Rest up today, make sure you're squared away with your schoolwork & get excited for the meet. Have a great day!
Tuesday, March 10, 2009
Tuesday, March 10, 2009
MCA - TB, AS, AB, KT & MS, written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
4 x 75 @ 1:20 - 50 choice free drill, 25 choice kick on back
4 x 50 drill/swim by 25's in main race stroke
6 x 50 swim free br 3 @ :55
4 x 125 swim @ 2:00
odds - all free w/6 beat kick on last 50
evens - last swim main race stroke, NO FREE
6 x 50 swim @ :55 - 25 main race stroke NO FREE build to FAST turn, 25 free
1:00 rest
3 sets of:
6 x 25 @ :40 - 1/2 swim FAST, 1/2 drill to the end
1 x 300 swim free br 3 @ 4:30 - in 3rd set, pull relaxed free br 3/5/7 by 50's
No rest between sets.
50 easy loosen after 300 pull = 3800 scy. Do an excellent job with your HW tonight & get excited for the meet. Have a great day!
MCA - TB, AS, AB, KT & MS, written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
4 x 75 @ 1:20 - 50 choice free drill, 25 choice kick on back
4 x 50 drill/swim by 25's in main race stroke
6 x 50 swim free br 3 @ :55
4 x 125 swim @ 2:00
odds - all free w/6 beat kick on last 50
evens - last swim main race stroke, NO FREE
6 x 50 swim @ :55 - 25 main race stroke NO FREE build to FAST turn, 25 free
1:00 rest
3 sets of:
6 x 25 @ :40 - 1/2 swim FAST, 1/2 drill to the end
1 x 300 swim free br 3 @ 4:30 - in 3rd set, pull relaxed free br 3/5/7 by 50's
No rest between sets.
50 easy loosen after 300 pull = 3800 scy. Do an excellent job with your HW tonight & get excited for the meet. Have a great day!
Tuesday, March 10, 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
4 x 75 @ 1:20 - 50 choice freestyle drill, 25 choice kick on back
4 x 50 @ 1:00 drill/swim dist per stroke by 25's - 2 free, 2 NO FREE
6 x 75 @ 1:10 as follows:
odds- swim free br 4/2 with great turns;
evens - swim 50 free, 25 NO FREE, build to FAST finish
1:00 rest
With fins, 2 sets of:
3 x 50 drill @ 1:00
3 x 25 @ :45 as follows:
1- build to FAST finish
2- 1/2 FAST, 1/2 drill
3- all out FAST
No rest between sets.
After 2nd set, take off fins and continue right into...
9 x 50 swim - 2 choice @ :55, 1 moderate neg split free @ :45
1:00 rest - get HR
Change suits, then...
200 easy coice: drilling, swimming, 4 x 50, 8 x 25, whatever you prefer, then...
3 x 25 from a dive
100 easy lossen = 3225 scy. Eat well tonight, drink lots of water and get excited for the meet. Have a great day!
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
4 x 75 @ 1:20 - 50 choice freestyle drill, 25 choice kick on back
4 x 50 @ 1:00 drill/swim dist per stroke by 25's - 2 free, 2 NO FREE
6 x 75 @ 1:10 as follows:
odds- swim free br 4/2 with great turns;
evens - swim 50 free, 25 NO FREE, build to FAST finish
1:00 rest
With fins, 2 sets of:
3 x 50 drill @ 1:00
3 x 25 @ :45 as follows:
1- build to FAST finish
2- 1/2 FAST, 1/2 drill
3- all out FAST
No rest between sets.
After 2nd set, take off fins and continue right into...
9 x 50 swim - 2 choice @ :55, 1 moderate neg split free @ :45
1:00 rest - get HR
Change suits, then...
200 easy coice: drilling, swimming, 4 x 50, 8 x 25, whatever you prefer, then...
3 x 25 from a dive
100 easy lossen = 3225 scy. Eat well tonight, drink lots of water and get excited for the meet. Have a great day!
Tuesday, March 10, 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
8 x 50 @ 1:00 drill - 2 free, 2 NO FREE
4 x 75 @ 1:45 - 50 choice drill/kick by 25's, :10 rest, then 25 swim (same stroke as 50 drill/kick) build to FAST finish
6 x 50 swim easy freestyle w/great turns & breakouts @ :55
8 x 25 @ :45
odds- FAST breakout to 1/2 way, then drill to the end
evens- swim dist per stroke
1:00 rest
1 x 1200 as follows:
odd 200's are easy pull br 3/5/7/9 by 50's w/choice equipment
even 200's are swim free br 3, negative split each 50 - about 80%-85% on 2nd half of each 50, but no more than 85%
Get HR at end of 1200
1 x 200 easy loosen = 3600 scm. Do an excellent job with your HW tonight & get excited for the meet - one more day before we leave. 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
8 x 50 @ 1:00 drill - 2 free, 2 NO FREE
4 x 75 @ 1:45 - 50 choice drill/kick by 25's, :10 rest, then 25 swim (same stroke as 50 drill/kick) build to FAST finish
6 x 50 swim easy freestyle w/great turns & breakouts @ :55
8 x 25 @ :45
odds- FAST breakout to 1/2 way, then drill to the end
evens- swim dist per stroke
1:00 rest
1 x 1200 as follows:
odd 200's are easy pull br 3/5/7/9 by 50's w/choice equipment
even 200's are swim free br 3, negative split each 50 - about 80%-85% on 2nd half of each 50, but no more than 85%
Get HR at end of 1200
1 x 200 easy loosen = 3600 scm. Do an excellent job with your HW tonight & get excited for the meet - one more day before we leave. Have a great day!
Monday, March 9, 2009
Monday, March 9, 2009
MCA - TB, AS, AB, KT & MS, written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
1:00 rest
2 x 200 drill/kick/drill/swim by 50's @ :20 rest - 1 is free, #2 is main race stroke
2 sets of:
2 x 75 @ 1:15 - 50 swim, 25 kick
6 x 50 swim NO FREE/free by 25's @ :50
2 x 75 swim free br 3 @ 1:00
4 x 25 kick FAST @ :45
No rest between sets.
With fins, 4 sets of:
4 x 25 @ :45
odds- choice drill in main race stroke;
evens- LUNGBUSTER
3 x 50 @ 1:00 swim in main race stroke descend 1-3 to all out smoking FAST
No rest between sets; change strokes if you'd like from set to set, but go at least 2 sets in main race stroke.
After 3rd set, take off fins and go an easy 200 warmdown (= 3800 scy). Do an excellent job on your HW tonight, drink lots of water, and NO FREAK ACCIDENTS between now and the meet. Have a great day!
MCA - TB, AS, AB, KT & MS, written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
1:00 rest
2 x 200 drill/kick/drill/swim by 50's @ :20 rest - 1 is free, #2 is main race stroke
2 sets of:
2 x 75 @ 1:15 - 50 swim, 25 kick
6 x 50 swim NO FREE/free by 25's @ :50
2 x 75 swim free br 3 @ 1:00
4 x 25 kick FAST @ :45
No rest between sets.
With fins, 4 sets of:
4 x 25 @ :45
odds- choice drill in main race stroke;
evens- LUNGBUSTER
3 x 50 @ 1:00 swim in main race stroke descend 1-3 to all out smoking FAST
No rest between sets; change strokes if you'd like from set to set, but go at least 2 sets in main race stroke.
After 3rd set, take off fins and go an easy 200 warmdown (= 3800 scy). Do an excellent job on your HW tonight, drink lots of water, and NO FREAK ACCIDENTS between now and the meet. Have a great day!
Monday, March 9, 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
1 x 300 - drill/different drill/swim by 25's
:15 rest
3 x 50 swim free br 4/2 @ :50 - #2 is free/NO FREE by 25's
6 x 25 kick @ :40
2 easy, 1 build to FAST;
2 easy, 1 FAST
1 x 150 pull free br 4/2 @ 2:15
3 x 50 pull free br 4/2 @ :50
6 x 25 kick @ :40 - as above
1 x 150 swim free br 4/2 @ 2:15
1:00 rest
3 x 75 swim free br 4/2 @ 1:10 - #2 is free/NO FREE/free by 25's
1 x 125 swim free @ 1:45
3 x 75 swim @ 1:15 - #'s 1 & 3 are IM (no free), #2 is backstroke
1 x 125 swim free br 4/2 @ 1:45
1:00 rest
6 x 25 from a dive
200 easy loosen = 3250 scy. Do an excellent job with your HW tonight, drink lots of water, eat well & strect if you can. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
1 x 300 - drill/different drill/swim by 25's
:15 rest
3 x 50 swim free br 4/2 @ :50 - #2 is free/NO FREE by 25's
6 x 25 kick @ :40
2 easy, 1 build to FAST;
2 easy, 1 FAST
1 x 150 pull free br 4/2 @ 2:15
3 x 50 pull free br 4/2 @ :50
6 x 25 kick @ :40 - as above
1 x 150 swim free br 4/2 @ 2:15
1:00 rest
3 x 75 swim free br 4/2 @ 1:10 - #2 is free/NO FREE/free by 25's
1 x 125 swim free @ 1:45
3 x 75 swim @ 1:15 - #'s 1 & 3 are IM (no free), #2 is backstroke
1 x 125 swim free br 4/2 @ 1:45
1:00 rest
6 x 25 from a dive
200 easy loosen = 3250 scy. Do an excellent job with your HW tonight, drink lots of water, eat well & strect if you can. Have a great day!
Monday, March 9, 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
2 x 200 @ :15 rest - 50 offside breathing drill, 25 breast kick on back, 25 choice kick
4 x 100 @ :15 rest - 50 fist free br 3, 50 drill/swim by 25's choice
1:00 rest after 3rd 100
4 sets of:
4 x 25 @ :45
odds- choice drill or swim dps;
#2- kick build to FAST finish;
#4- kick FAST
1 x 150 swim free br 3/5/3 by 50's @ 2:15
1:00 rest between 2nd & 3rd set.
With fins:
24 x 25 @ :45
2- drill, 1 build to FAST finish;
2- drill, 1 swim all out FAST
After #24, go an easy 200 loosen = 3800 scm. Rest up today, 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
2 x 200 @ :15 rest - 50 offside breathing drill, 25 breast kick on back, 25 choice kick
4 x 100 @ :15 rest - 50 fist free br 3, 50 drill/swim by 25's choice
1:00 rest after 3rd 100
4 sets of:
4 x 25 @ :45
odds- choice drill or swim dps;
#2- kick build to FAST finish;
#4- kick FAST
1 x 150 swim free br 3/5/3 by 50's @ 2:15
1:00 rest between 2nd & 3rd set.
With fins:
24 x 25 @ :45
2- drill, 1 build to FAST finish;
2- drill, 1 swim all out FAST
After #24, go an easy 200 loosen = 3800 scm. Rest up today, do an excellent job on your HW tonight & get excited for the meet. Have a great day!
Sunday, March 8, 2009
Monday Morning, March 9, 2009
SPRINTERS - written for scy
Last morning until March 30!
400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :15 rest - 50 fist free, 25 breast kick on back
4 x 150 @ :15 rest - 50 swim free br 4/2, 100 drill/swim by 25's NO FREE
4 x 75 @ :15 rest - 50 drill, :10 rest, 25 swim build to FAST finish
1:00 rest
12x 50 swim choice - 3 @ :55, 1 @ :45
1:00 rest
Starts - let's go 6 or 8, then finish up with a 200 easy loosen = 3200 scy. Drink lots of water today. Have a great day!
SPRINTERS - written for scy
Last morning until March 30!
400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :15 rest - 50 fist free, 25 breast kick on back
4 x 150 @ :15 rest - 50 swim free br 4/2, 100 drill/swim by 25's NO FREE
4 x 75 @ :15 rest - 50 drill, :10 rest, 25 swim build to FAST finish
1:00 rest
12x 50 swim choice - 3 @ :55, 1 @ :45
1:00 rest
Starts - let's go 6 or 8, then finish up with a 200 easy loosen = 3200 scy. Drink lots of water today. Have a great day!
Sunday, March 8, 2009
EC & JD - written for scy
600 or 400 swim freestyle
400 reverse IM drill - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
5 x 100 @ 1:45 - 50 fist drill or offside breathing drill, then 50 choice drill NO FREE
7 x 100 swim free br 3 or 4/2 @ 1:25 - moderate negative split on evens
1:00 rest
With fins, 3 sets of:
4 x 25 @ :45 - odds are drill, evens are LUNGBUSTER
3 x 50 swim desc 1-3 to all out smoking FAST @ 1:00
No rest between sets.
After 3rd set, take off fins & finish up with...
EC: 7 x 50 easy swim @ :50 - evens are NO FREE/choice by 25's
JD: 1 x 650 pull free br 3/5/7/9 by 50's
200 easy loosen = 3500 scy/4000 scy. Rest up today, make sure you have your HW assignments for later this week when we're away at the meet - and, NO SHOVELING! Have a great day!
EC & JD - written for scy
600 or 400 swim freestyle
400 reverse IM drill - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
5 x 100 @ 1:45 - 50 fist drill or offside breathing drill, then 50 choice drill NO FREE
7 x 100 swim free br 3 or 4/2 @ 1:25 - moderate negative split on evens
1:00 rest
With fins, 3 sets of:
4 x 25 @ :45 - odds are drill, evens are LUNGBUSTER
3 x 50 swim desc 1-3 to all out smoking FAST @ 1:00
No rest between sets.
After 3rd set, take off fins & finish up with...
EC: 7 x 50 easy swim @ :50 - evens are NO FREE/choice by 25's
JD: 1 x 650 pull free br 3/5/7/9 by 50's
200 easy loosen = 3500 scy/4000 scy. Rest up today, make sure you have your HW assignments for later this week when we're away at the meet - and, NO SHOVELING! Have a great day!
Friday, March 6, 2009
Saturday, March 7, 2009
MCA - written for scy
SPRINTERS - do the "SPRINTERS" workout dated Friday, March 6
TB, AS, AB, KT & MS:
400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/swim by 25's
1:00 rest
4 x 125 - 50 fist free drill br 3, 75 drill/swim/drill by 25's @ 2:20
6 x 50 swim free/main race stroke by 25's @ :55
4 x 150 swim free/fly/free/back/free/breast by 25's, @ 2:20
2200
4 sets of (note: all 75's kick descend are on back; 25's in broken 75's kick are on back in odd sets and w/boards on even sets):
3 x 75 kick descend 1-3 to all out FAST @ 1:30 - remember your fast 75 time
1 x 50 easy choice
1:00 rest
BROKEN 75:
3 x 25 kick FAST @ :10 rest - add up times for 75 total
1 x 100 easy choice @ 2:30
1** x 50 swim FAST from a dive
1:00 rest between sets.
"**" - all 50's from a dive should be in your main race stroke; in 2nd set, go 2 x 50 from a dive FAST @ 3:00; in 3rd set, go 3 x 50 from a dive FAST @ 3:00, and in 4th set, go 4 x 50 from a dive FAST @ 3:00
After 3rd set, get right into...
1 x 300 easy pull free br 3
After 4th set, get right into...
1x 200 easy loosen/choice drill by 50's
5000 scy. Do an excellent job with your HW this weekend. Rest well for the meet next week - drink lots of water, eat well & very little activity away from the pool. Have a great day!
MCA - written for scy
SPRINTERS - do the "SPRINTERS" workout dated Friday, March 6
TB, AS, AB, KT & MS:
400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/swim by 25's
1:00 rest
4 x 125 - 50 fist free drill br 3, 75 drill/swim/drill by 25's @ 2:20
6 x 50 swim free/main race stroke by 25's @ :55
4 x 150 swim free/fly/free/back/free/breast by 25's, @ 2:20
2200
4 sets of (note: all 75's kick descend are on back; 25's in broken 75's kick are on back in odd sets and w/boards on even sets):
3 x 75 kick descend 1-3 to all out FAST @ 1:30 - remember your fast 75 time
1 x 50 easy choice
1:00 rest
BROKEN 75:
3 x 25 kick FAST @ :10 rest - add up times for 75 total
1 x 100 easy choice @ 2:30
1** x 50 swim FAST from a dive
1:00 rest between sets.
"**" - all 50's from a dive should be in your main race stroke; in 2nd set, go 2 x 50 from a dive FAST @ 3:00; in 3rd set, go 3 x 50 from a dive FAST @ 3:00, and in 4th set, go 4 x 50 from a dive FAST @ 3:00
After 3rd set, get right into...
1 x 300 easy pull free br 3
After 4th set, get right into...
1x 200 easy loosen/choice drill by 50's
5000 scy. Do an excellent job with your HW this weekend. Rest well for the meet next week - drink lots of water, eat well & very little activity away from the pool. Have a great day!
Friday, March 6, 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
8 x 75 as follows...
1-4: 50 fist free, 25 choice kick on back or side, @ 1:20
5-8: 50 choice drill NO FREE, 25 swim free @ 1:20
4 x 125 swim free @ 1:45 br 4/2
6 x 50 swim NO FREE/free by 25's @ :55
1:00 rest
3 x 50 @ 1:00 - 25 build to FAST, 25 drill
3 x 50 @ 1:00 - 25 - 1/2 FAST, then drill to the end, 2nd 25 is dist per stroke
BROKEN 75:
1 x 50 swim FAST
:10 rest
1 x 25 swim FAST
200 easy choice/drill by 50's
1:00 rest
BROKEN 75:
3 x 25 swim FAST @ :10 rest
200 easy choice/drill by 50's
1:00 rest
4 x 50 drill/swim by 25's @ 1:00
3 x 50 @ 8:00 FAST swim from a dive
200 easy loosen = 3800 scy. Rest up this weekend, stretch, drink lots of water & get excited for the meet. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 75 as follows...
1-4: 50 fist free, 25 choice kick on back or side, @ 1:20
5-8: 50 choice drill NO FREE, 25 swim free @ 1:20
4 x 125 swim free @ 1:45 br 4/2
6 x 50 swim NO FREE/free by 25's @ :55
1:00 rest
3 x 50 @ 1:00 - 25 build to FAST, 25 drill
3 x 50 @ 1:00 - 25 - 1/2 FAST, then drill to the end, 2nd 25 is dist per stroke
BROKEN 75:
1 x 50 swim FAST
:10 rest
1 x 25 swim FAST
200 easy choice/drill by 50's
1:00 rest
BROKEN 75:
3 x 25 swim FAST @ :10 rest
200 easy choice/drill by 50's
1:00 rest
4 x 50 drill/swim by 25's @ 1:00
3 x 50 @ 8:00 FAST swim from a dive
200 easy loosen = 3800 scy. Rest up this weekend, stretch, drink lots of water & get excited for the meet. Have a great day!
Friday, March 6, 2009
DISTANCE - written for scm
600 swim freestyle
400 reverse IM
200 easy choice skulling
1:00 rest
6 x 50 ra2 la2 free drill @ 1:00
3 x 100 @ :20 rest - 25 breast kick on back, 25 fly kick on side - both easy, then 50 2 breast/2 fly drill
6 x 75 @ 1:20 - 25 fly pull w/free kick, 25 swim free, 25 choice fly drill
3 x 150 @ :20 rest swim 50 free br 3/5 by 25's, 25 swim fly build to FAST finish
1:00 rest
2 sets of BROKEN 75's:
4 x 50 choice fly drill @ 1:00
1 x 50 FAST fly
:10 rest
1 x 25 FAST fly
200 easy breast kick on back/drill/swim/drill by 25's
1:00 rest
3 x 25 swim FAST fly @ :10 rest
200 easy loosen
1:00 rest between sets
200 easy loosen = 4400 scm. Rest up this weekend, drink plenty of water & NO SHOVELING - I'll shovel for you if it actually snows! Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM
200 easy choice skulling
1:00 rest
6 x 50 ra2 la2 free drill @ 1:00
3 x 100 @ :20 rest - 25 breast kick on back, 25 fly kick on side - both easy, then 50 2 breast/2 fly drill
6 x 75 @ 1:20 - 25 fly pull w/free kick, 25 swim free, 25 choice fly drill
3 x 150 @ :20 rest swim 50 free br 3/5 by 25's, 25 swim fly build to FAST finish
1:00 rest
2 sets of BROKEN 75's:
4 x 50 choice fly drill @ 1:00
1 x 50 FAST fly
:10 rest
1 x 25 FAST fly
200 easy breast kick on back/drill/swim/drill by 25's
1:00 rest
3 x 25 swim FAST fly @ :10 rest
200 easy loosen
1:00 rest between sets
200 easy loosen = 4400 scm. Rest up this weekend, drink plenty of water & NO SHOVELING - I'll shovel for you if it actually snows! Have a great day!
Thursday, March 5, 2009
Friday Morning, March 6, 2009
SPRINTERS - written for scy
Be very careful driving in the fog!
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ 1:20 - 50 fist free, 25 choice easy kick
1 x 300 - 50 swim free, 50 2 kicks 1 pull breaststroke
:20 rest
6 x 50 @ 1:00 - 25 breast pull w/free kick, 25 swim breaststroke
1 x 300 swim - 50 free br 4/2, 25 breaststroke, then 25 free br 4/2 & 50 breaststroke
4 x 75 swim free br 4/2 @ 1:10
1 x 400 pull free br 4/2 - relaxed, roll hips & finishing your stroke
1:00 rest
With fins, 6 sets of:
1 x 50 drill @ 1:00
2 x 25 @ :45 - 1/2 FAST swim, 1/2 drill
No rest between sets.
3 starts before you go = 3500 scy. Drink lots of water today, eat well. Have a great day!
SPRINTERS - written for scy
Be very careful driving in the fog!
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ 1:20 - 50 fist free, 25 choice easy kick
1 x 300 - 50 swim free, 50 2 kicks 1 pull breaststroke
:20 rest
6 x 50 @ 1:00 - 25 breast pull w/free kick, 25 swim breaststroke
1 x 300 swim - 50 free br 4/2, 25 breaststroke, then 25 free br 4/2 & 50 breaststroke
4 x 75 swim free br 4/2 @ 1:10
1 x 400 pull free br 4/2 - relaxed, roll hips & finishing your stroke
1:00 rest
With fins, 6 sets of:
1 x 50 drill @ 1:00
2 x 25 @ :45 - 1/2 FAST swim, 1/2 drill
No rest between sets.
3 starts before you go = 3500 scy. Drink lots of water today, eat well. Have a great day!
Thursday, March 5, 2009
MCA - TB, AS, AB, KT & MS, written for scy
400 swim freestyle
400 reverse IM - each 100 is swim/drill/choice kick/drill by 25's
1:00 rest
6 x 100 @ :20 rest - odds are 50 fist free drill, choice kick on back; evens are 50 choice drill in main race stroke, then 50 breast kick on back
2 sets of:
2 x 75 drill/swim/drill by 25's in main race stroke @ 1;20
5 x 50 swim negative split free @ :45
1 x 100 swim IM desc 1-2 to something moderate.
1:00 rest between sets.
With fins, 4 sets of:
6 x 25 @ :40 - 2 swim build to FAST finish, 1 drill
3 x 50 @ 1:00 kick desc 1-3 to all out FAST
6 x 25 @ :40 - 2 swim FAST, 1 LUNGBUSTER
3 x 50 @ 1:00 swim desc 1-3 to all out FAST
1:00 rest between sets.
After 4th set, go 200 easy loosen = 5000scy.
NO WORKOUT TOMORROW - Saturday morning will be some broken swims. Have a great day!
MCA - TB, AS, AB, KT & MS, written for scy
400 swim freestyle
400 reverse IM - each 100 is swim/drill/choice kick/drill by 25's
1:00 rest
6 x 100 @ :20 rest - odds are 50 fist free drill, choice kick on back; evens are 50 choice drill in main race stroke, then 50 breast kick on back
2 sets of:
2 x 75 drill/swim/drill by 25's in main race stroke @ 1;20
5 x 50 swim negative split free @ :45
1 x 100 swim IM desc 1-2 to something moderate.
1:00 rest between sets.
With fins, 4 sets of:
6 x 25 @ :40 - 2 swim build to FAST finish, 1 drill
3 x 50 @ 1:00 kick desc 1-3 to all out FAST
6 x 25 @ :40 - 2 swim FAST, 1 LUNGBUSTER
3 x 50 @ 1:00 swim desc 1-3 to all out FAST
1:00 rest between sets.
After 4th set, go 200 easy loosen = 5000scy.
NO WORKOUT TOMORROW - Saturday morning will be some broken swims. Have a great day!
Thursday, March 5, 2009
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim/kick choice/swim by 25's
200 easy choice skulling
1:00 rest
4 x 100 @ 1:45 - 50 choice free drill, 50 choice drill NO FREE
12 x 50 @ :50
2- swim free br 4/2, with good legs on 2nd half
1- swim free/NO FREE by 25's
1 x 300 pull free w/choice equipment br 4/2 @ :20 rest
8 x 25 @ :45 - 1/2 swim FAST, 1/2 drill
1:00 rest
4 sets of (even sets, 25's kick are with a board):
1 x 75 moderate IM kick @ 1:25
1 x 100 swim moderate negative split free br 4/2 @ 1:25
4 x 25 kick @ :40 - odds are moderate, evens are FAST
No rest between sets.
200 easy loosen after 4th set = 3800 scy. Last dryland workout tonight, stretch well afterwards & drink lots of water. Have a great day!
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim/kick choice/swim by 25's
200 easy choice skulling
1:00 rest
4 x 100 @ 1:45 - 50 choice free drill, 50 choice drill NO FREE
12 x 50 @ :50
2- swim free br 4/2, with good legs on 2nd half
1- swim free/NO FREE by 25's
1 x 300 pull free w/choice equipment br 4/2 @ :20 rest
8 x 25 @ :45 - 1/2 swim FAST, 1/2 drill
1:00 rest
4 sets of (even sets, 25's kick are with a board):
1 x 75 moderate IM kick @ 1:25
1 x 100 swim moderate negative split free br 4/2 @ 1:25
4 x 25 kick @ :40 - odds are moderate, evens are FAST
No rest between sets.
200 easy loosen after 4th set = 3800 scy. Last dryland workout tonight, stretch well afterwards & drink lots of water. Have a great day!
Thursday, March 5, 2009
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/swim/kick choice/swim by 25's
200 easy choice skulling
1:00 rest
4 x 50 fist free drill @ 1:00
6 x 75 drill/swim/drill by 25's @ 1:20 - odds are free, evens NO FREE
3 sets of:
3 x 50 kick ez/FAST by 25's @ 1:10
1 x 150 swim negative split free br 3 @ 2:10
No rest between sets.
With fins, 3 sets of:
4 x 25 @ :45
odds- swim build to FAST
evens- kick FAST
3 x 50 drill @ 1:00
4 x 25 @ :45
odds are swim FAST
evens are LUNGBUSTER
3 x 50 swim desc 1-3 to all out smoking FAST @ 1:00
No rest between sets.
150 easy loosen after 3rd set = 4400 scm. Do an excellent job with your HW 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/kick choice/swim by 25's
200 easy choice skulling
1:00 rest
4 x 50 fist free drill @ 1:00
6 x 75 drill/swim/drill by 25's @ 1:20 - odds are free, evens NO FREE
3 sets of:
3 x 50 kick ez/FAST by 25's @ 1:10
1 x 150 swim negative split free br 3 @ 2:10
No rest between sets.
With fins, 3 sets of:
4 x 25 @ :45
odds- swim build to FAST
evens- kick FAST
3 x 50 drill @ 1:00
4 x 25 @ :45
odds are swim FAST
evens are LUNGBUSTER
3 x 50 swim desc 1-3 to all out smoking FAST @ 1:00
No rest between sets.
150 easy loosen after 3rd set = 4400 scm. Do an excellent job with your HW and get excited for the meet. Have a great day!
Wednesday, March 4, 2009
Wednesday, March 4, 2009
MCA - TB, AS, AB, KT & MS, written for scy
400 swim freestyle
400 reverse IM - each 100 is 50 drill, 50 choice
1:00 rest
3 x 200 IM's @ :20 rest - each 50 is drill/swim, descend 1-3 so the swim 25's on the 3rd 200 are FAST
8 x 100 as follows:
odds- swim negative split freestyle br 3 @ 1:25
evens - 50 swim, 50 kick in main race stroke @ 1:40
8 x 25 @ :40 - 1/2 swim FAST, 1/2 drill
1:00 rest
8 sets of:
1 x 100 swim free @ 1:15 - just make the interval, go @ 1:20 or 1:25 if necessary
2 x 50 swim at 200 Goal Pace or FASTER in main race stroke @ :50 (breaststroke @ :55)
1 x 50 drill perfect - nothing sloppy here
1:00 rest between sets.
After 4th set, go an additional 200 - 100 easy choice swim, 100 drill/swim by 25's in main race stroke
After 8th set, warmdown with...
1 x 400 pull free br 3/5 by 50's
5000 scy. Do an excellent job on your HW tonight & get excited for the meet. Tomorrow will be speedwork with fins, then Saturday morning will be broken swims. Have a great day!
MCA - TB, AS, AB, KT & MS, written for scy
400 swim freestyle
400 reverse IM - each 100 is 50 drill, 50 choice
1:00 rest
3 x 200 IM's @ :20 rest - each 50 is drill/swim, descend 1-3 so the swim 25's on the 3rd 200 are FAST
8 x 100 as follows:
odds- swim negative split freestyle br 3 @ 1:25
evens - 50 swim, 50 kick in main race stroke @ 1:40
8 x 25 @ :40 - 1/2 swim FAST, 1/2 drill
1:00 rest
8 sets of:
1 x 100 swim free @ 1:15 - just make the interval, go @ 1:20 or 1:25 if necessary
2 x 50 swim at 200 Goal Pace or FASTER in main race stroke @ :50 (breaststroke @ :55)
1 x 50 drill perfect - nothing sloppy here
1:00 rest between sets.
After 4th set, go an additional 200 - 100 easy choice swim, 100 drill/swim by 25's in main race stroke
After 8th set, warmdown with...
1 x 400 pull free br 3/5 by 50's
5000 scy. Do an excellent job on your HW tonight & get excited for the meet. Tomorrow will be speedwork with fins, then Saturday morning will be broken swims. Have a great day!
Wednesday, March 4, 2009
SPRINTERS - written for scy
400 swim relaxed frestyle
400 reverse IM - each 100 is 50 drill, 50 choice
200 easy choice skulling
1:00 rest
6 x 75 @ :10 rest - 25 ra2 la2 free, 50 drill choice NO FREE - mix up strokes
4 x 50 swim IM order by 25's @ :50
3 x 150 swim free br 4/2 @ 2:00
1:00 rest
With fins, 3 sets of:
4 x 25 @ :40
odds- swim build to FAST
evens- drill
3 x 50 drill @ 1:00
4 x 25 @ :40
odds- swim FAST
evens- LUNGBUSTER
3 x 50 swim desc 1-3 to all out smoking FAST @ 1:00
No rest between sets.
200 easy loosen after 3rd set = 3800 scy. Stretch tonight if you can, drink lots of water & eat well. Tomorrow will be kicking. Have a great day!
SPRINTERS - written for scy
400 swim relaxed frestyle
400 reverse IM - each 100 is 50 drill, 50 choice
200 easy choice skulling
1:00 rest
6 x 75 @ :10 rest - 25 ra2 la2 free, 50 drill choice NO FREE - mix up strokes
4 x 50 swim IM order by 25's @ :50
3 x 150 swim free br 4/2 @ 2:00
1:00 rest
With fins, 3 sets of:
4 x 25 @ :40
odds- swim build to FAST
evens- drill
3 x 50 drill @ 1:00
4 x 25 @ :40
odds- swim FAST
evens- LUNGBUSTER
3 x 50 swim desc 1-3 to all out smoking FAST @ 1:00
No rest between sets.
200 easy loosen after 3rd set = 3800 scy. Stretch tonight if you can, drink lots of water & eat well. Tomorrow will be kicking. Have a great day!
Wednesday, March 4, 2009
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/swim/breast kick on back/choice drill by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ :20 rest
50 offside breathing freestyle drill, 50 choice drill/choice kick, by 25's - NO FREESTYLE
1 x 600 swim as follows:
100 free, 100 IM, 100 drill/swim by 25's NO FREE
1:00 rest
Nice and moderate here, with good turns & breakouts:
8 x 75 swim free br 3-
3 @ 1:05, 1 @ 1:00
8 x 50 swim-
2 neg split free br 3 @ :45
2- swim NO FREE/free by 25's
1:00 rest
With fins:
24 x 25 @ :45
1- 1/2 FAST 1/2 drill; 2- build to all out FAST; 3- all drill; 4- all FAST.
200 easy loosen = 4400 scm. Do an excellent job with your HW tonight, eat well and drink lots of water. Tomorrow at 9:20. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/swim/breast kick on back/choice drill by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ :20 rest
50 offside breathing freestyle drill, 50 choice drill/choice kick, by 25's - NO FREESTYLE
1 x 600 swim as follows:
100 free, 100 IM, 100 drill/swim by 25's NO FREE
1:00 rest
Nice and moderate here, with good turns & breakouts:
8 x 75 swim free br 3-
3 @ 1:05, 1 @ 1:00
8 x 50 swim-
2 neg split free br 3 @ :45
2- swim NO FREE/free by 25's
1:00 rest
With fins:
24 x 25 @ :45
1- 1/2 FAST 1/2 drill; 2- build to all out FAST; 3- all drill; 4- all FAST.
200 easy loosen = 4400 scm. Do an excellent job with your HW tonight, eat well and drink lots of water. Tomorrow at 9:20. Have a great day!
Tuesday, March 3, 2009
Wednesday Morning, March 4, 2009
SPRINTERS - written for scy
Real good job with yesterday's workout; if you feel like you did yesterday morning, go back to bed - you've done a great job all year, don't start taking chances now. Call me if you're feeling awful and aren't going to swim this morning.
400 swim realxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
6 x 75 @ :15 rest - 25 ra2 la2 freestyle drill, 25 choice drill NO FREE, 25 choice easy kick
6 x 75 @ :15 rest - 1&2/4&5 are swim free/NO FREE/free by 25's, #'s 3 & 6 are swim IM
6 x 150 @ :15 rest - odds are pull free br 4/2, evens are swim some type of backstroke: free/back/free by 50's, back/free/back by 50's, all back, or go 75 back, 75 choice
1:00 rest
12 x 50 swim easy @ :55 - 2 free br 4/2, 2 choice
200 easy loosen = 3500 scy.
3 starts before you go. Drink lots of water today and eat well. Have a great day!
SPRINTERS - written for scy
Real good job with yesterday's workout; if you feel like you did yesterday morning, go back to bed - you've done a great job all year, don't start taking chances now. Call me if you're feeling awful and aren't going to swim this morning.
400 swim realxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
6 x 75 @ :15 rest - 25 ra2 la2 freestyle drill, 25 choice drill NO FREE, 25 choice easy kick
6 x 75 @ :15 rest - 1&2/4&5 are swim free/NO FREE/free by 25's, #'s 3 & 6 are swim IM
6 x 150 @ :15 rest - odds are pull free br 4/2, evens are swim some type of backstroke: free/back/free by 50's, back/free/back by 50's, all back, or go 75 back, 75 choice
1:00 rest
12 x 50 swim easy @ :55 - 2 free br 4/2, 2 choice
200 easy loosen = 3500 scy.
3 starts before you go. Drink lots of water today and eat well. Have a great day!
Tuesday, March 3, 2009
MCA - TB, AS, AB, KT & MS, written for scy
400 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
1:00 rest
2 x 200 @ :20 rest - 50 drill, 50 swim, mix up strokes
4 x 75 drill/swim/drill by 25's in main race stroke @ 1:15
3 sets of:
1 x 125 swim free br 3 @ 1:50
3 x 75 swim free br 3 @ 1:00
No rest between sets.
3 sets of:
3 x 50 swim/kick by 25's @ :55 - should be moderate here
4 x 25 @ :40 - 1/2 kick FAST w/explosive breakouts, then easy kick to the end
1 x 100 swim IM @ 1:40
With fins:
12 x 100 swim @ 1:40, desc the 2nd 50 1-3's to all out FAST (1st 50 should be moderate & stay the same time for all 3 x 100's, then descend the 2nd 50 to all out smoking FAST @ the 2nd 50 of the 3rd 100 of each set of 3 x 100's). Go 3 x 100 free, 3 x 100 main race stroke, 3 x 100 choice, 3 x 100 main race stroke
200 easy loosen after last 100 = 5000 scy. Drink lots of water tonight & do an excellent job on your HW. Tomorrow will be some FAST 50's. Have a great day!
MCA - TB, AS, AB, KT & MS, written for scy
400 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
1:00 rest
2 x 200 @ :20 rest - 50 drill, 50 swim, mix up strokes
4 x 75 drill/swim/drill by 25's in main race stroke @ 1:15
3 sets of:
1 x 125 swim free br 3 @ 1:50
3 x 75 swim free br 3 @ 1:00
No rest between sets.
3 sets of:
3 x 50 swim/kick by 25's @ :55 - should be moderate here
4 x 25 @ :40 - 1/2 kick FAST w/explosive breakouts, then easy kick to the end
1 x 100 swim IM @ 1:40
With fins:
12 x 100 swim @ 1:40, desc the 2nd 50 1-3's to all out FAST (1st 50 should be moderate & stay the same time for all 3 x 100's, then descend the 2nd 50 to all out smoking FAST @ the 2nd 50 of the 3rd 100 of each set of 3 x 100's). Go 3 x 100 free, 3 x 100 main race stroke, 3 x 100 choice, 3 x 100 main race stroke
200 easy loosen after last 100 = 5000 scy. Drink lots of water tonight & do an excellent job on your HW. Tomorrow will be some FAST 50's. Have a great day!
Tuesday, March 3, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is swim/kick/swim/drill by 25's
200 easy choice skulling - feel water on hands & forearms
1:00 rest
2 x 200 @ :20 rest - drill/swim by 50's, mix up strokes
4 x 75 drill/swim/drill by 25's @ 1:15
3 sets of:
2 x 50 swim/kick by 25's @ :50
4 x 25 kick FAST @ :40
1:00 rest after 3rd set
6 x 300 as follows:
1 x 125 swim free @ 1:45
3 x 25 swim FAST @ :40
1 x 50 drill @ 1:00
1 x 50 swim FAST
1:00 rest between sets.
100 easy loosen after 6th set = 4200 scy. Stretch well tonight, drink lots of water and get to sleep as early as possible. Tomorrow, speedwork with fins. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is swim/kick/swim/drill by 25's
200 easy choice skulling - feel water on hands & forearms
1:00 rest
2 x 200 @ :20 rest - drill/swim by 50's, mix up strokes
4 x 75 drill/swim/drill by 25's @ 1:15
3 sets of:
2 x 50 swim/kick by 25's @ :50
4 x 25 kick FAST @ :40
1:00 rest after 3rd set
6 x 300 as follows:
1 x 125 swim free @ 1:45
3 x 25 swim FAST @ :40
1 x 50 drill @ 1:00
1 x 50 swim FAST
1:00 rest between sets.
100 easy loosen after 6th set = 4200 scy. Stretch well tonight, drink lots of water and get to sleep as early as possible. Tomorrow, speedwork with fins. Have a great day!
Tuesday, March 3, 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
6 x 50 offside breathing drill freestyle @ :10 rest
6 x 50 swim IM order by 25's @ :55
1 x 200 - 50 fist free drill br 3, 50 choice drill/swim by 25's
:20 rest
8 x 25 @ :40 - 1/2 swim FAST, 1/2 drill - 4 free, 4 NO FREE
1:00 rest
2 sets of - all 100's @ 1:40:
1 x 200 drill/choice kick on back @ :20 rest
2 x 100 free - 1 ez/1 FAST
3 x 100 free - 2 ez/1 FAST
4 x 100 free - 3 ez/1 FAST
1:00 rest between sets.
After 2nd set, finish up with 1 x 400 pull free br 3/5 by 50's = 4800 scm. Stretch well tonight, drink lots of water & 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
6 x 50 offside breathing drill freestyle @ :10 rest
6 x 50 swim IM order by 25's @ :55
1 x 200 - 50 fist free drill br 3, 50 choice drill/swim by 25's
:20 rest
8 x 25 @ :40 - 1/2 swim FAST, 1/2 drill - 4 free, 4 NO FREE
1:00 rest
2 sets of - all 100's @ 1:40:
1 x 200 drill/choice kick on back @ :20 rest
2 x 100 free - 1 ez/1 FAST
3 x 100 free - 2 ez/1 FAST
4 x 100 free - 3 ez/1 FAST
1:00 rest between sets.
After 2nd set, finish up with 1 x 400 pull free br 3/5 by 50's = 4800 scm. Stretch well tonight, drink lots of water & get excited for the meet. Have a great day!
Monday, March 2, 2009
Monday, March 2, 2009
MCA - TB, AS, AB, KT & MS - written for scy
400 swim freestyle
400 reverse IM drill - each 100 is drill/swim/drill/kick choice by 25's
1:00 rest
9 x 100 -
odds- 50 drill, 50 kick in main race stroke @ 1:50
evens - swim negative split freestyle @ 1:25
4 x 150 @ :20 rest
swim choice/build to FAST in main race stroke, by 25's
6 x 50 @ 1:00 - drill/swim dist per stroke by 25's in main race stroke, or 3 & 3
1:00 rest
6 sets of:
2 x 75 swim FAST in main race stroke @ 1:45
1 x 50 drill
1:00 rest
3 x 25 swim FAST in main race stroke @ :10 rest - add up 3 x 25's, how close can you come to your fastest 75?
100 easy loosen
1:00 rest between sets
Easy 150 after 6th set = 5000 scy. Do an excellent job with your HW tonight & get excited for the meet. Have a great day!
MCA - TB, AS, AB, KT & MS - written for scy
400 swim freestyle
400 reverse IM drill - each 100 is drill/swim/drill/kick choice by 25's
1:00 rest
9 x 100 -
odds- 50 drill, 50 kick in main race stroke @ 1:50
evens - swim negative split freestyle @ 1:25
4 x 150 @ :20 rest
swim choice/build to FAST in main race stroke, by 25's
6 x 50 @ 1:00 - drill/swim dist per stroke by 25's in main race stroke, or 3 & 3
1:00 rest
6 sets of:
2 x 75 swim FAST in main race stroke @ 1:45
1 x 50 drill
1:00 rest
3 x 25 swim FAST in main race stroke @ :10 rest - add up 3 x 25's, how close can you come to your fastest 75?
100 easy loosen
1:00 rest between sets
Easy 150 after 6th set = 5000 scy. Do an excellent job with your HW tonight & get excited for the meet. Have a great day!
Monday, March 2, 2009
SPRINTERS - written for scy
400 swim realxed freestyle
400 reverse IM - each 100 is drill/swim/drill/choice kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 fist free drill @ 1:00 - feel h2o @ forearms
4 x 50 choice drill free/choice drill NO FREE by 25's @ 1:00
4 x 50 @ :55 swim NO FREE/free by 25's
3 sets of:
6 x 25 @ :40 - 1/2 FAST swim, 1/2 drill
1 x 200 pull free br 4/2 @ 3:00
No rest between sets; switch strokes on the 25's from set to set.
3 sets of, all freestyle, br 4/2 throughout:
2 x 125 @ 1:45
2 x 100 @ 1:15
No rest between sets.
200 easy loosen after 3rd set = 4200 scy. Drink lots of water, eat well and get excited for the meet. Have a great day!
SPRINTERS - written for scy
400 swim realxed freestyle
400 reverse IM - each 100 is drill/swim/drill/choice kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 fist free drill @ 1:00 - feel h2o @ forearms
4 x 50 choice drill free/choice drill NO FREE by 25's @ 1:00
4 x 50 @ :55 swim NO FREE/free by 25's
3 sets of:
6 x 25 @ :40 - 1/2 FAST swim, 1/2 drill
1 x 200 pull free br 4/2 @ 3:00
No rest between sets; switch strokes on the 25's from set to set.
3 sets of, all freestyle, br 4/2 throughout:
2 x 125 @ 1:45
2 x 100 @ 1:15
No rest between sets.
200 easy loosen after 3rd set = 4200 scy. Drink lots of water, eat well and get excited for the meet. Have a great day!
Monday, March 2, 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
18 x 50 in sets of 6:
1-2 drill/different drill @ 1:00 - same stroke for both 25's
3- swim free @ :45
4-5 drill/swim by 25's, same stroke for both 25's, @ 1:00
6- swim NO FREE (should be stroke you drilled above) build to FAST finish, 25 swim free, @ :50
1:00 rest after #18, get HR immediately & OML
6 sets of:
1 x 100 kick negative split @ 1:50
1 x 75 swim moderate free @ 1:10
3 x 25 kick FAST @ :40
No rest between sets.
1:00 rest after 6th set, then right into...
1 x 1200 swim free as follows:
300 strong, 300 moderate, 300 strong, 300 easy - no more than 80% effort on the 300's strong
4800 scm after the 1200. Do an excellent job with your HW tonight & get excited for the meet; make sure you're drinking lots of WATER and eating well. Have a great day!
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
18 x 50 in sets of 6:
1-2 drill/different drill @ 1:00 - same stroke for both 25's
3- swim free @ :45
4-5 drill/swim by 25's, same stroke for both 25's, @ 1:00
6- swim NO FREE (should be stroke you drilled above) build to FAST finish, 25 swim free, @ :50
1:00 rest after #18, get HR immediately & OML
6 sets of:
1 x 100 kick negative split @ 1:50
1 x 75 swim moderate free @ 1:10
3 x 25 kick FAST @ :40
No rest between sets.
1:00 rest after 6th set, then right into...
1 x 1200 swim free as follows:
300 strong, 300 moderate, 300 strong, 300 easy - no more than 80% effort on the 300's strong
4800 scm after the 1200. Do an excellent job with your HW tonight & get excited for the meet; make sure you're drinking lots of WATER and eating well. Have a great day!
Sunday, March 1, 2009
Monday Morning, March 2, 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
2 sets of:
1 x 150 - 75 drill/swim/drill NO FREE, 50 choice free drill, 25 breast kick on back
:15 rest
2 x 100 @ 1:40 - 50 fist free, 50 swim back
3 x 50 @ 1:00 - 25 2 kicks 1 pull breast, 25 choice breaststroke drill
4 x 25 swim breaststroke @ :40 desc stroke count 1-4 in 1st set, desc time in 2nd set
1 x 400 pull free br 4/2 - different equipment in 2nd set
1:00 rest between sets.
After 2nd set, finish up with:
12 x 50 swim...
2- choice @ :50
1- free @ :40
2 starts before you go = 3500 scy. Drink lots of water today and eat 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
2 sets of:
1 x 150 - 75 drill/swim/drill NO FREE, 50 choice free drill, 25 breast kick on back
:15 rest
2 x 100 @ 1:40 - 50 fist free, 50 swim back
3 x 50 @ 1:00 - 25 2 kicks 1 pull breast, 25 choice breaststroke drill
4 x 25 swim breaststroke @ :40 desc stroke count 1-4 in 1st set, desc time in 2nd set
1 x 400 pull free br 4/2 - different equipment in 2nd set
1:00 rest between sets.
After 2nd set, finish up with:
12 x 50 swim...
2- choice @ :50
1- free @ :40
2 starts before you go = 3500 scy. Drink lots of water today and eat well. Have a great day!
Sunday, March 1, 2009
EC - written for scy (JD, see below)
400 swim freestyle
400 reverse IM -e ach 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 175 @ :15 rest - 75 choice freestyle drill, 100 drill/swim NO FREE
6 x 50 @ :45
3- swim neg split free
3- swim free/NO FREE by 25
1:00 rest
6 sets of:
1 x 100 kick negative split @ 1:40
1 x 75 swim free br 4/2 @ 1:00
3 x 25 kick FAST @ :40
1:00 rest after 3rd & 6th sets
With fins, finish up with...
9 x 75 swim desc 1-3's to all out FAST @ 1:40
4175 scy. At least 100 easy, but not more than 200 easy. Stretch after Carla's workout tonight. Have a great day!
JD - written for scy
600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 175 @ :15 rest - 75 choice freestyle drill, 100 drill/swim by 25's NO FREE
8 x 50 @ :45
2- swim neg split free br 3
2- swim free/NO FREE
1:00 rest
3 sets of:
2 x 200 swim free br 3 @ 2:30
1 x 225 swim free br 3 @ 2:30
We'll get HR between sets, but no more than :10 rest to get it.
With fins, finish up with:
9 x 75 swim desc 1-3's to all out FAST @ 1:40
200 easy loosen = 5050 scy. Tomorrow will be kicking. Do an excellent job on your HW tonight & get excited for the meet. Have a great day!
EC - written for scy (JD, see below)
400 swim freestyle
400 reverse IM -e ach 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 175 @ :15 rest - 75 choice freestyle drill, 100 drill/swim NO FREE
6 x 50 @ :45
3- swim neg split free
3- swim free/NO FREE by 25
1:00 rest
6 sets of:
1 x 100 kick negative split @ 1:40
1 x 75 swim free br 4/2 @ 1:00
3 x 25 kick FAST @ :40
1:00 rest after 3rd & 6th sets
With fins, finish up with...
9 x 75 swim desc 1-3's to all out FAST @ 1:40
4175 scy. At least 100 easy, but not more than 200 easy. Stretch after Carla's workout tonight. Have a great day!
JD - written for scy
600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 175 @ :15 rest - 75 choice freestyle drill, 100 drill/swim by 25's NO FREE
8 x 50 @ :45
2- swim neg split free br 3
2- swim free/NO FREE
1:00 rest
3 sets of:
2 x 200 swim free br 3 @ 2:30
1 x 225 swim free br 3 @ 2:30
We'll get HR between sets, but no more than :10 rest to get it.
With fins, finish up with:
9 x 75 swim desc 1-3's to all out FAST @ 1:40
200 easy loosen = 5050 scy. Tomorrow will be kicking. Do an excellent job on your HW tonight & get excited for the meet. Have a great day!
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