Friday Morning, May 1, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 choice freestyle drill @ 1:00
4 x 125 @ :15 rest - 50 choice different drill free, then 75 drill/drill/kick by 25's, NO FREE
1 x 300 pull free br 4/2 throughout
1:00 rest
4 sets of:
2 x 150 as follows-
1 x 100 kick negative split
:10 rest
1 x 50 swim/kick by 25's FAST
:20 rest
After 2nd 150, continue right into...
1 x 200 swim negative split - either free or back
1:00 rest between rounds
After 4th set...
12 x 50 kick choice @ :50
400 easy loosen = 5000 scy. Eat well today and drink plenty of water. Have a great day!
Thursday, April 30, 2009
Thursday, April 30, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
8 x 50 fist free br 4/2 @ 1:00
6 x 50 @ 1:00 - 6 kicks 1 stroke backstroke
4 x 75 @ :10 rest - 25 swim backstroke, 50 choice drill breaststroke
1 x 400 - 50 choice skulling, 50 drill/swim by 25's breaststroke
1:00 rest
12 x 50 swim
2- free/choice by 25's @ :55
1- swim free br 4/2 @ :45
1 x 400 pull free br 4/2 or swim backstroke
1:00 rest
12 x 50 swim
2- free/choice by 25's @ :55
1- swim free/NO FREE @ :45
1 x 400 swim free br 4/2 or swim backstroke
1:00 rest
12 x 50 as follows:
2- swim/kick choice by 25's @ :55
1- swim free br 4/2 @ :40
1 x 400 pull free br 4/2 throughout
1:00 rest
8 x 50 easy kick choice @ :15 rest
200 easy loosen = 6000 scy. Do an excellent job with your HW tonight, stretch if you can. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
8 x 50 fist free br 4/2 @ 1:00
6 x 50 @ 1:00 - 6 kicks 1 stroke backstroke
4 x 75 @ :10 rest - 25 swim backstroke, 50 choice drill breaststroke
1 x 400 - 50 choice skulling, 50 drill/swim by 25's breaststroke
1:00 rest
12 x 50 swim
2- free/choice by 25's @ :55
1- swim free br 4/2 @ :45
1 x 400 pull free br 4/2 or swim backstroke
1:00 rest
12 x 50 swim
2- free/choice by 25's @ :55
1- swim free/NO FREE @ :45
1 x 400 swim free br 4/2 or swim backstroke
1:00 rest
12 x 50 as follows:
2- swim/kick choice by 25's @ :55
1- swim free br 4/2 @ :40
1 x 400 pull free br 4/2 throughout
1:00 rest
8 x 50 easy kick choice @ :15 rest
200 easy loosen = 6000 scy. Do an excellent job with your HW tonight, stretch if you can. Have a great day!
Thursday, April 30, 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
6 x 50 offside breathing freestyle drill @ :10 rest
6 x 50 choice drill NO FREE @ :10 rest
4 x 75 @ :10 rest - breast kick on back/choice drill/fly kick on side by 25's
1:00 rest
3 sets of:
12 x 50 swim freestyle - 2 @ :55, 1 @ :45
1 x 400 swim freestyle br 3 - desc 1-3 to what you can, does not have to be all out
1:00 rest between sets.
After 3rd set...
8 x 100 pull free br 3/5, 3/7 by 100's @ 1:35
1:00 rest
With fins, finish up with...
24 x 25 @ :35
odds- 1/2 FAST w/explosive breakout, then easy to the end
evens- drill, same stroke as previous 25
200 easy loosen = 6700 scm. Stretch tonight if you can, drink lots of water and get excited for this weekend. 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
6 x 50 offside breathing freestyle drill @ :10 rest
6 x 50 choice drill NO FREE @ :10 rest
4 x 75 @ :10 rest - breast kick on back/choice drill/fly kick on side by 25's
1:00 rest
3 sets of:
12 x 50 swim freestyle - 2 @ :55, 1 @ :45
1 x 400 swim freestyle br 3 - desc 1-3 to what you can, does not have to be all out
1:00 rest between sets.
After 3rd set...
8 x 100 pull free br 3/5, 3/7 by 100's @ 1:35
1:00 rest
With fins, finish up with...
24 x 25 @ :35
odds- 1/2 FAST w/explosive breakout, then easy to the end
evens- drill, same stroke as previous 25
200 easy loosen = 6700 scm. Stretch tonight if you can, drink lots of water and get excited for this weekend. Have a great day!
Wednesday, April 29, 2009
Wednesday, April 29, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is swim/drill/drill/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
3 x 100 @ 1:40 - 50 fist free, 50 breast kick on back
4 x 100 @ 1:45 - drill/swim choice by 25's
No rest between sets - 1:00 rest after 2nd set
6 x 100 @ 1:25
odds- swim negative split free br 4/2
evens - swim 75 cruise free br 4/2, then last 25 swim choice build to FAST
8 x 25 @ :40 - 1/2 swim FAST w/explosive breakout, then 1/2 drill
1:00 rest
Target 26.5 or better on FAST 50's...all 50's @ 1:10, except last 4
2 sets of:
1 x 50 swim FAST
3 x 50 easy drill/kick by 25's
2 x 50 swim FAST
2 x 50 easy drill/kick by 25's
3 x 50 swim FAST
1 x 50 easy drill/kick by 25's
4 x 50 swim FAST @ 1:15
1 x 200 easy choice
1:00 rest between sets.
400 easy choice after 2nd set = 5600 scy. Stretch tonight if you can. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is swim/drill/drill/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
3 x 100 @ 1:40 - 50 fist free, 50 breast kick on back
4 x 100 @ 1:45 - drill/swim choice by 25's
No rest between sets - 1:00 rest after 2nd set
6 x 100 @ 1:25
odds- swim negative split free br 4/2
evens - swim 75 cruise free br 4/2, then last 25 swim choice build to FAST
8 x 25 @ :40 - 1/2 swim FAST w/explosive breakout, then 1/2 drill
1:00 rest
Target 26.5 or better on FAST 50's...all 50's @ 1:10, except last 4
2 sets of:
1 x 50 swim FAST
3 x 50 easy drill/kick by 25's
2 x 50 swim FAST
2 x 50 easy drill/kick by 25's
3 x 50 swim FAST
1 x 50 easy drill/kick by 25's
4 x 50 swim FAST @ 1:15
1 x 200 easy choice
1:00 rest between sets.
400 easy choice after 2nd set = 5600 scy. Stretch tonight if you can. Have a great day!
Wednesday, April 29, 2009
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is 50 drill, 50 choice
200 easy choice skulling
1:00 rest
7 x 100 @ :10 rest
odds- 50 offside breathing free drill, 50 choice kick
evens- 50 choice fly drill, 50 breast kick on back
12 x 50 @ :55
2- swim free br 3
1- swim fly/free by 25's - build fly swim to FAST
1 x 600 swim 50 free/50 back/50 fly-breast - FAST off the wall to 15 meters on both fly and breaststroke
1:00 rest
3 sets of:
3 x 100 swim free br 3 @ 1:20
1 x 50 swim FAST fly @ :10 rest
1 x 50 drill @ 1:00
2 x 100 swim free br 3 @ 1:20
2 x 50 swim FAST fly @ 1:00
1 x 50 drill @ 1:00
1 x 100 swim free br 3 @ 1:20
3 x 50 swim FAST fly @ 1:00
1 x 100 drill
1:00 rest between sets.
After 3rd set, go 1 x 600 pull free br 3/5, 3/7, 3/9 by 50's
200 easy loosen = 7200 scm. Stretch tonight if you can, drink lots of water. Tomorrow at 9:20 a.m. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is 50 drill, 50 choice
200 easy choice skulling
1:00 rest
7 x 100 @ :10 rest
odds- 50 offside breathing free drill, 50 choice kick
evens- 50 choice fly drill, 50 breast kick on back
12 x 50 @ :55
2- swim free br 3
1- swim fly/free by 25's - build fly swim to FAST
1 x 600 swim 50 free/50 back/50 fly-breast - FAST off the wall to 15 meters on both fly and breaststroke
1:00 rest
3 sets of:
3 x 100 swim free br 3 @ 1:20
1 x 50 swim FAST fly @ :10 rest
1 x 50 drill @ 1:00
2 x 100 swim free br 3 @ 1:20
2 x 50 swim FAST fly @ 1:00
1 x 50 drill @ 1:00
1 x 100 swim free br 3 @ 1:20
3 x 50 swim FAST fly @ 1:00
1 x 100 drill
1:00 rest between sets.
After 3rd set, go 1 x 600 pull free br 3/5, 3/7, 3/9 by 50's
200 easy loosen = 7200 scm. Stretch tonight if you can, drink lots of water. Tomorrow at 9:20 a.m. Have a great day!
Tuesday, April 28, 2009
Wednesday Morning, April 29, 2009
SPRINTERS - written for scy
Great job with the kicking yesterday
400 swim freestyle
400 reverse IM - each 100 is 50 drill, 50 choice
200 easy choice skulling
1:00 rest
4 x 50 fist free drill @ 1:00
4 x 75 @ :10 rest - 50 choice drill NO FREE, 25 breast kick on back
2 x 100 @ 1:45 - 50 ra2 la2 backstroke, 50 swim backstroke
4 x 75 @ :10 rest - 50 2 kicks 1 pull breaststroke, 25 fly kick on side
5 x 100 @ 1:40 - 50 offside breathing freestyle drill, 50 swim freestyle br 4/2
5 x 50 swim back/breast by 25's @ :55
8 x 75 pull free br 4/2 throughout @ 1:10
15 x 50 swim as follows:
2- swim free/NO FREE @ :55, 1 swim free br 4/2 @ :40
1:00 rest
With fins:
24 x 25 @ :35
odds- FAST breakout to the line, then easy to the end;
evens- drill perfect
200 easy loosen = 4900 scy. Have a great day!
SPRINTERS - written for scy
Great job with the kicking yesterday
400 swim freestyle
400 reverse IM - each 100 is 50 drill, 50 choice
200 easy choice skulling
1:00 rest
4 x 50 fist free drill @ 1:00
4 x 75 @ :10 rest - 50 choice drill NO FREE, 25 breast kick on back
2 x 100 @ 1:45 - 50 ra2 la2 backstroke, 50 swim backstroke
4 x 75 @ :10 rest - 50 2 kicks 1 pull breaststroke, 25 fly kick on side
5 x 100 @ 1:40 - 50 offside breathing freestyle drill, 50 swim freestyle br 4/2
5 x 50 swim back/breast by 25's @ :55
8 x 75 pull free br 4/2 throughout @ 1:10
15 x 50 swim as follows:
2- swim free/NO FREE @ :55, 1 swim free br 4/2 @ :40
1:00 rest
With fins:
24 x 25 @ :35
odds- FAST breakout to the line, then easy to the end;
evens- drill perfect
200 easy loosen = 4900 scy. Have a great day!
Tuesday, April 28, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
8 x 25 @ :35
odds- drill free (ra2 la2), evens kick fly on side
1 x 100 kick IM order by 25's @ 1:40 - get time
6 x 50 drill/kick by 25's @ 1:00 - drill is choice NO FREE
1 x 100 kick as above @ 1:40 - should be faster than 1st 100 kick
4 x 75 drill/swim/drill by 25's - breaststroke @ 1:20
1 x 100 kick as above @ 1:40 - should be fastest of the set
16 x 50 as follows:
2- pull free br 4/2 @ :40
2- swim breaststroke @ :50 - really squeeze feet together on 2nd 25
1:00 rest
3 sets of:
2 x 150 swim free br 4/2 @ 2:00 - strong 2nd half
1 x 175 swim free br 4/2 @ 2:00
No rest between sets - get HR at end, then move back down to the deep end
3 sets of:
4 x 25 kick moderate @ :35 - FAST underwater to the breakout, then easy to the end
1 x 100 kick FAST for time @ 1:40
4 x 25 kick moderate - as above, @ :35
1 x 100 kick FAST for time @ 1:40
4 x 25 kick FAST @ :35 - add up 25's times for total 100, can you be under 1:04?
No rest between sets
200 easy loosen after 3rd set, then 1:00 rest, then....
1 x 200 kick FAST for time
200 easy loosen = 6450 scy. Do an excellent job on your HW tonight, try to stretch. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
8 x 25 @ :35
odds- drill free (ra2 la2), evens kick fly on side
1 x 100 kick IM order by 25's @ 1:40 - get time
6 x 50 drill/kick by 25's @ 1:00 - drill is choice NO FREE
1 x 100 kick as above @ 1:40 - should be faster than 1st 100 kick
4 x 75 drill/swim/drill by 25's - breaststroke @ 1:20
1 x 100 kick as above @ 1:40 - should be fastest of the set
16 x 50 as follows:
2- pull free br 4/2 @ :40
2- swim breaststroke @ :50 - really squeeze feet together on 2nd 25
1:00 rest
3 sets of:
2 x 150 swim free br 4/2 @ 2:00 - strong 2nd half
1 x 175 swim free br 4/2 @ 2:00
No rest between sets - get HR at end, then move back down to the deep end
3 sets of:
4 x 25 kick moderate @ :35 - FAST underwater to the breakout, then easy to the end
1 x 100 kick FAST for time @ 1:40
4 x 25 kick moderate - as above, @ :35
1 x 100 kick FAST for time @ 1:40
4 x 25 kick FAST @ :35 - add up 25's times for total 100, can you be under 1:04?
No rest between sets
200 easy loosen after 3rd set, then 1:00 rest, then....
1 x 200 kick FAST for time
200 easy loosen = 6450 scy. Do an excellent job on your HW tonight, try to stretch. Have a great day!
Tuesday, April 28, 2009
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
16 x 100 in sets of 2 x sets of 8:
1-2: 50 fist free drill, 50 50 fly kick on side @ 1:45
3-4: 50 choice fly drill, 50 choice back or breast drill @ 1:45
5-8: swim IM @ 1:35
3 x 400 swim negative split free br 3 @ 5:30 (5:40 if you need to)
1:00 rest
4 sets of:
6 x 50 kick @ :55 - 2 moderate, 1 kick FAST
6 x 50 swim/kick by 25's @ :45
1 x 200 kick ez/FAST by 100's
1:00 rest between sets.
After 4th set, 200 easy loosen = 7400 scm. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
16 x 100 in sets of 2 x sets of 8:
1-2: 50 fist free drill, 50 50 fly kick on side @ 1:45
3-4: 50 choice fly drill, 50 choice back or breast drill @ 1:45
5-8: swim IM @ 1:35
3 x 400 swim negative split free br 3 @ 5:30 (5:40 if you need to)
1:00 rest
4 sets of:
6 x 50 kick @ :55 - 2 moderate, 1 kick FAST
6 x 50 swim/kick by 25's @ :45
1 x 200 kick ez/FAST by 100's
1:00 rest between sets.
After 4th set, 200 easy loosen = 7400 scm. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!
Monday, April 27, 2009
Monday, April 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
9 x 200 as follows, all @ :20 rest
1- 100 skulling, 100 kick
2- 100 kick, 100 drill
3- 100 drill, 100 swim
After #9, 1:00 rest, then get right into...
8 x 250 as follows:
1 x 100 swim choice @ 1:30 w/great turns & breakouts - can be free, fly, back, breast, kick, IM or some combination of them
1 x 50 kick/drill by 25's @ 1:00
1 x 50 drill/swim by 25's @ 1:00
1 x 50 swim/LUNGBUSTER @ 1:00
After 8th 250, finish up with...
2 sets of:
1 x 400 pull free br 4/2 throughout w/choice equipment - mix it up from one set to another
:20 rest
4 x 50 swim/kick by 25's NO FREE @ :45 (@ :40 in 2nd set if you can)
No rest between sets.
After 2nd set, go a 200 easy loosen = 6200 scy. If you're feeling particularly good, and you have time, if you'd like to go the last set three times then a 400 drill/swim to loosen up, that would = 7000. Don't feel obligated - just wanted to point that out. 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
9 x 200 as follows, all @ :20 rest
1- 100 skulling, 100 kick
2- 100 kick, 100 drill
3- 100 drill, 100 swim
After #9, 1:00 rest, then get right into...
8 x 250 as follows:
1 x 100 swim choice @ 1:30 w/great turns & breakouts - can be free, fly, back, breast, kick, IM or some combination of them
1 x 50 kick/drill by 25's @ 1:00
1 x 50 drill/swim by 25's @ 1:00
1 x 50 swim/LUNGBUSTER @ 1:00
After 8th 250, finish up with...
2 sets of:
1 x 400 pull free br 4/2 throughout w/choice equipment - mix it up from one set to another
:20 rest
4 x 50 swim/kick by 25's NO FREE @ :45 (@ :40 in 2nd set if you can)
No rest between sets.
After 2nd set, go a 200 easy loosen = 6200 scy. If you're feeling particularly good, and you have time, if you'd like to go the last set three times then a 400 drill/swim to loosen up, that would = 7000. Don't feel obligated - just wanted to point that out. Have a great day!
Monday, April 27, 2009
DISTANCE - written for scm
600 swim freestyle
400 rverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
15 x 50 @ 1:00 - 2 drill choice, 1 kick
4 x 175 @ :20 rest - 100 free (offside breathing drill/kick by 50's) then 75 IM swim
1:00 rest
3 sets of:
2 x 125 swim free br 3 @ 1:40
1 x 150 swim/kick by 25's NO FREE @ 2:40
2 x 125 swim free br 3 @ 1:40
1 x 150 swim/kick by 25's IM order by 50's @ 2:40
2 x 125 swim free br 3 @ 1:40
2 x 150 swim/kick by 25's fly @ 2:30
1:00 rest between sets.
400 easy pull w/snorkel immediately after 3rd set
200 easy loosen = 7300 scm. Do ane xcellent job with your HW tonight & get excited for the meet this weekend. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 rverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
15 x 50 @ 1:00 - 2 drill choice, 1 kick
4 x 175 @ :20 rest - 100 free (offside breathing drill/kick by 50's) then 75 IM swim
1:00 rest
3 sets of:
2 x 125 swim free br 3 @ 1:40
1 x 150 swim/kick by 25's NO FREE @ 2:40
2 x 125 swim free br 3 @ 1:40
1 x 150 swim/kick by 25's IM order by 50's @ 2:40
2 x 125 swim free br 3 @ 1:40
2 x 150 swim/kick by 25's fly @ 2:30
1:00 rest between sets.
400 easy pull w/snorkel immediately after 3rd set
200 easy loosen = 7300 scm. Do ane xcellent job with your HW tonight & get excited for the meet this weekend. Have a great day!
Sunday, April 26, 2009
Monday Morning, April 27, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
2 x 300 @ :15 rest - 50 fist free drill, 25 1/2 ra, 1/2 la backstroke drill
2 x 300 @ :15 rest - 50 swim backstroke, 25 2 kicks 1 pull breaststroke
8 x 50 @ 1:00 choice fly drill
1:00 rest
12 x 75 swim @ 1:10 - three times through the following:
#1- fly/back/breast
#2- back/breast/fly
#3- breast/free/fly
#4- free/fly/back
1:00 rest
3 sets of:
3 x 100 swim/kick by 50's @ 1:30
4 x 50 swim negative split choice @ :45 (@ :40 in 2nd set; @ :35 in 3rd set)
No rest between sets.
200 easy loosen after 3rd set = 5200 scy. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
2 x 300 @ :15 rest - 50 fist free drill, 25 1/2 ra, 1/2 la backstroke drill
2 x 300 @ :15 rest - 50 swim backstroke, 25 2 kicks 1 pull breaststroke
8 x 50 @ 1:00 choice fly drill
1:00 rest
12 x 75 swim @ 1:10 - three times through the following:
#1- fly/back/breast
#2- back/breast/fly
#3- breast/free/fly
#4- free/fly/back
1:00 rest
3 sets of:
3 x 100 swim/kick by 50's @ 1:30
4 x 50 swim negative split choice @ :45 (@ :40 in 2nd set; @ :35 in 3rd set)
No rest between sets.
200 easy loosen after 3rd set = 5200 scy. Have a great day!
Sunday, April 26, 2009
LCM - if you can get up there
600 or 400 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
200 easy choice skulling
1:00 rest
3 sets of:
4 x 50 @ 1:10 - 1 choice freestyle drill, 1 kick build to FAST
200 pull free br 3 or 4/2 - after 2nd set, go 300 pull; after 3rd set, go 400 pull
:30 rest between sets
1:00 rest fater 3rd set
2 x 150 drill/swim/drill in main race stroke @ 2:45
9 x 50 swim free - 2 @ :55, 1 @ :45
2 x 150 drill/swim/drill in mra @ 2:45
9 x 50 swim free - 2 @ :50, 1 @ :40
6 x 100 pull free br 4/2 or 3 @ 1:40
1:00 rest
With fins, finish up with...
12 x 50 kick FAST @ 1:00
200 easy loosen = 5600 lcm. Do an excellent job with your HW tonight & stretch if you can. Have a great day!
LCM - if you can get up there
600 or 400 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
200 easy choice skulling
1:00 rest
3 sets of:
4 x 50 @ 1:10 - 1 choice freestyle drill, 1 kick build to FAST
200 pull free br 3 or 4/2 - after 2nd set, go 300 pull; after 3rd set, go 400 pull
:30 rest between sets
1:00 rest fater 3rd set
2 x 150 drill/swim/drill in main race stroke @ 2:45
9 x 50 swim free - 2 @ :55, 1 @ :45
2 x 150 drill/swim/drill in mra @ 2:45
9 x 50 swim free - 2 @ :50, 1 @ :40
6 x 100 pull free br 4/2 or 3 @ 1:40
1:00 rest
With fins, finish up with...
12 x 50 kick FAST @ 1:00
200 easy loosen = 5600 lcm. Do an excellent job with your HW tonight & stretch if you can. Have a great day!
Friday, April 24, 2009
Friday, April 24, 2009
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
9 x 50 @ 1:00
2- drill choice;
1- kick - same stroke as 50's drill
1 x 250 - odd 50's are swim, even 50's are kick
:30 rest between sets
After 2nd set, get right into...
4 sets of:
2 x 125 swim free br 4/2 @ 1:40
1 x 75 swim IM (no free) @ 1:10
No rest between sets.
4 sets of (all 50's @ 2:00, 50's 1-3 from a dive):
1 x 50 - 20 swim FAST, drill to the end;
1 x 50 - 30 swim FAST, drill to the end;
1 x 50 - all FAST;
1 x 50 - all drill
No rest between sets of 4.
After last 50, get right into...
1 x 600 pull free br 4/2 throughout, choice equipment
1:00 rest
4 sets of:
2 x 50 kick @ :50
1 x 50 kick FAST @ :50
2 x 50 swim/kick @ :40
2 x 25 kick FAST @ :40
No rest between sets.
200 easy loosen = 6500 scy. Enjoy your trip to UM tomorrow, don't be afraid to ask anything that's on your mind. Have a great day!
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
9 x 50 @ 1:00
2- drill choice;
1- kick - same stroke as 50's drill
1 x 250 - odd 50's are swim, even 50's are kick
:30 rest between sets
After 2nd set, get right into...
4 sets of:
2 x 125 swim free br 4/2 @ 1:40
1 x 75 swim IM (no free) @ 1:10
No rest between sets.
4 sets of (all 50's @ 2:00, 50's 1-3 from a dive):
1 x 50 - 20 swim FAST, drill to the end;
1 x 50 - 30 swim FAST, drill to the end;
1 x 50 - all FAST;
1 x 50 - all drill
No rest between sets of 4.
After last 50, get right into...
1 x 600 pull free br 4/2 throughout, choice equipment
1:00 rest
4 sets of:
2 x 50 kick @ :50
1 x 50 kick FAST @ :50
2 x 50 swim/kick @ :40
2 x 25 kick FAST @ :40
No rest between sets.
200 easy loosen = 6500 scy. Enjoy your trip to UM tomorrow, don't be afraid to ask anything that's on your mind. Have a great day!
Friday, April 24, 2009
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is swim/kick/drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :15 rest - 50 offside breathing freestyle drill, 25 breast kick on back
4 x 50 @ 1:00 - 25 choice drill, 25 fly kick on back
4 x 75 @ 1:20 - 25 swim free build kick to strong, 50 drill/swim by 25's choice
3 x 600 swim negative split freestyle br 3 - desc 2nd 300 1-3 to what you can, @ 9:00
1:00 rest
With fins, 3 sets of:
4 x 50 @ 1:00 - dolphin kick FAST to breakout at :15 meters, then drill to the end
4 x 25 @ :35 - kick FAST (dolphin kick underwater to 15 meters, then continue kicking FAST to the end - smooth continuous kick, not erratic or jerky)
4 x 50 kick @ 1:00 - as above
4 x 25 @ :45 LUNGBUSTER (@ :40 in 2nd set; @ :35 in 3rd set)
3 x 100 swim desc 1-3 to all out FAST @ 2:00
No rest between sets.
After 3rd set, finish up with 1 x 600 pull free w/choice equipment, br 3/5/7/9 by 50's
200 easy loosen = 7300 scm. Do an excellent job on your HW this weekend and get excited for long course on Sunday. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is swim/kick/drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :15 rest - 50 offside breathing freestyle drill, 25 breast kick on back
4 x 50 @ 1:00 - 25 choice drill, 25 fly kick on back
4 x 75 @ 1:20 - 25 swim free build kick to strong, 50 drill/swim by 25's choice
3 x 600 swim negative split freestyle br 3 - desc 2nd 300 1-3 to what you can, @ 9:00
1:00 rest
With fins, 3 sets of:
4 x 50 @ 1:00 - dolphin kick FAST to breakout at :15 meters, then drill to the end
4 x 25 @ :35 - kick FAST (dolphin kick underwater to 15 meters, then continue kicking FAST to the end - smooth continuous kick, not erratic or jerky)
4 x 50 kick @ 1:00 - as above
4 x 25 @ :45 LUNGBUSTER (@ :40 in 2nd set; @ :35 in 3rd set)
3 x 100 swim desc 1-3 to all out FAST @ 2:00
No rest between sets.
After 3rd set, finish up with 1 x 600 pull free w/choice equipment, br 3/5/7/9 by 50's
200 easy loosen = 7300 scm. Do an excellent job on your HW this weekend and get excited for long course on Sunday. Have a great day!
Thursday, April 23, 2009
Friday Morning, April 24, 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
4 sets of:
2 x 75 @ 1:20 - 50 choice free drill, 25 drill NO FREE
1 x 100 swim choice - all choice, except 2nd 50 is NO FREE, @ 1:40 (@ 1:35 in 2nd set; @ 1:30 in 3rd set; @ 1:25 in 4th set)
No rest between sets.
3 sets of:
6 x 25 @ :35 - break out FAST & sprint to half-way, then drill to the end
1 x 200 swim negative split free br 4/2 throughout @ 2:40
No rest between sets.
With fins, 2 sets of:
3 x 50 drill @ 1:00
6 x 100 swim desc 1-3 & 4-6 to all out FAST @ 2:00
No rest between sets.
200 easy loosen after 2nd set = 4750 scy. Have a great day!
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
4 sets of:
2 x 75 @ 1:20 - 50 choice free drill, 25 drill NO FREE
1 x 100 swim choice - all choice, except 2nd 50 is NO FREE, @ 1:40 (@ 1:35 in 2nd set; @ 1:30 in 3rd set; @ 1:25 in 4th set)
No rest between sets.
3 sets of:
6 x 25 @ :35 - break out FAST & sprint to half-way, then drill to the end
1 x 200 swim negative split free br 4/2 throughout @ 2:40
No rest between sets.
With fins, 2 sets of:
3 x 50 drill @ 1:00
6 x 100 swim desc 1-3 & 4-6 to all out FAST @ 2:00
No rest between sets.
200 easy loosen after 2nd set = 4750 scy. Have a great day!
Thursday, April 23, 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 50 @ 1:00 - ra2 la2 free/choice breaststroke drill by 25's
8 x 75 @ 1:30 - swim freestyle/breaststroke/choice kick by 25's
1:00 rest
4 sets of:
3 x 150 swim free br 4/2 throughout @ 2:00
4 x 50 swim free/back by 25's @ :45 (free/breast by 25's in even sets)
1 x 400 - swim backstroke in odd sets, pull free br 4/2 throughout in even sets (if you'd like to go some longer breaststroke swim instead of pulling, go breaststroke in even sets)
:30 rest between sets.
After 4th set...
1 x 200 choice drill = 6400 scy. Stretch tonight if you can, hope you're getting all of your assignments done. 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 50 @ 1:00 - ra2 la2 free/choice breaststroke drill by 25's
8 x 75 @ 1:30 - swim freestyle/breaststroke/choice kick by 25's
1:00 rest
4 sets of:
3 x 150 swim free br 4/2 throughout @ 2:00
4 x 50 swim free/back by 25's @ :45 (free/breast by 25's in even sets)
1 x 400 - swim backstroke in odd sets, pull free br 4/2 throughout in even sets (if you'd like to go some longer breaststroke swim instead of pulling, go breaststroke in even sets)
:30 rest between sets.
After 4th set...
1 x 200 choice drill = 6400 scy. Stretch tonight if you can, hope you're getting all of your assignments done. Have a great day!
Thursday, April 23, 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 200 drill/kick/drill/swim by 50's
:15 rest
8 x 50 drill/swim by 25's @ 1:00 - 2 free, 2 choice NO FREE
5 sets of:
3 x 125 swim free br 3, except middle 25 is br 5 - @ 1:40
2 x 75 kick/choice/kick by 25's @ 1:20
1 x 75 kick FAST for time @ 2:00 - add 2 x 75 kick FAST in each set up to 5, then back down to 3 & 1
After 5th set, 100 easy, then put fins on...
With fins, 3 sets of:
4 x 50 @ 1:00 - dolphin kick FAST to breakout at 15 meters, then drill to the end
4 x 25 @ :35 kick FAST dolphin kick underwater to 15 meters (smooth continuous kick, not erratic or jerky), then kick FAST to the end
4 x 50 kick @ 1:00 - as above
4 x 25 LUNGBUSTER @ :45 for sets 1 & 2; (@ :35 in 3rd set)
No rest between sets.
200 easy loosen after 3rd set = 7400 scm. Do an excellent job on your HW tonight & get excited for Sunday's long course. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
1 x 200 drill/kick/drill/swim by 50's
:15 rest
8 x 50 drill/swim by 25's @ 1:00 - 2 free, 2 choice NO FREE
5 sets of:
3 x 125 swim free br 3, except middle 25 is br 5 - @ 1:40
2 x 75 kick/choice/kick by 25's @ 1:20
1 x 75 kick FAST for time @ 2:00 - add 2 x 75 kick FAST in each set up to 5, then back down to 3 & 1
After 5th set, 100 easy, then put fins on...
With fins, 3 sets of:
4 x 50 @ 1:00 - dolphin kick FAST to breakout at 15 meters, then drill to the end
4 x 25 @ :35 kick FAST dolphin kick underwater to 15 meters (smooth continuous kick, not erratic or jerky), then kick FAST to the end
4 x 50 kick @ 1:00 - as above
4 x 25 LUNGBUSTER @ :45 for sets 1 & 2; (@ :35 in 3rd set)
No rest between sets.
200 easy loosen after 3rd set = 7400 scm. Do an excellent job on your HW tonight & get excited for Sunday's long course. Have a great day!
Wednesday, April 22, 2009
Wednesday, April 22, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 catch-up free drill @ 1:00
3 x 100 @ 1:45 - 50 fist free br 4/2, 50 2 fly/2 breast drill
3 x 100 @ 1:45 - 50 fly kick on side, 25 ra backstroke drill, 25 la backstroke drill
8 x 125 swim @ 1:40
2- free br 4/2
4- 75 free br 4/2, 50 backstroke swim
2- 50 free br 4/2, 75 backstroke swim
1:00 rest
4 sets of:
1 x 150 kick negative split @ 2:15
3 x 50 (odd sets, swim/kick @ :40; even sets are kick @ :40)
1 x 150 kick negative split @ 2:15
3 x 50 kick FAST @ 1:00
No rest between sets. After 4th set...
1 x 400 pull free br 4/2 throughout, w/paddles
1:00 rest
1 x 400 kick FAST for time
1:00 rest
8 x 50 easy choice @ :50
200 easy loosen = 6600 scy. Stretch tonight, eat well. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 catch-up free drill @ 1:00
3 x 100 @ 1:45 - 50 fist free br 4/2, 50 2 fly/2 breast drill
3 x 100 @ 1:45 - 50 fly kick on side, 25 ra backstroke drill, 25 la backstroke drill
8 x 125 swim @ 1:40
2- free br 4/2
4- 75 free br 4/2, 50 backstroke swim
2- 50 free br 4/2, 75 backstroke swim
1:00 rest
4 sets of:
1 x 150 kick negative split @ 2:15
3 x 50 (odd sets, swim/kick @ :40; even sets are kick @ :40)
1 x 150 kick negative split @ 2:15
3 x 50 kick FAST @ 1:00
No rest between sets. After 4th set...
1 x 400 pull free br 4/2 throughout, w/paddles
1:00 rest
1 x 400 kick FAST for time
1:00 rest
8 x 50 easy choice @ :50
200 easy loosen = 6600 scy. Stretch tonight, eat well. Have a great day!
Wednesday, April 22, 2009
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
2 x 150 - 50 choice free drill, 25 fly kick on side
6 x 25 kick on back - FAST dolphin kick to 15 meteres, then easy kick to the end, @ :40
4 x 50 @ 1:00 - 25 fly pull w/free kick, 25 choice kick build to FAST
4 x 75 @ :15 rest - 25 fist free drill, 25 choice fly drill, 25 swim fly build to FAST finish
6 x 75 kick @ :15 rest -
odds- 1st & 3rd 25 moderate kick, 2nd 25 is FAST kick;
evens- 1st & 3rd 25 kick FAST free, 2nd 25 choice kick moderate
2 sets of:
6 x 100 swim free br 3 - 2 negative split @ 1:25, 1 @ 1:10
1 x 300 swim free br 3 - big 6 beat kick on 2nd 150, @ 4:30
6 x 100 swim negative split free br 3 @ 1:20
1 x 600 swim as follows:
50 swim free br 3, 25 swim fly build to FAST last 10 meters, 25 swim free, 50 swim fly - build to fast turn, then FAST last 25 meters - 4 times through
1:00 rest between sets.
200 easy loosen = 7000 scm. Do an excellent job with your HW tonight & get excited for lcm on Sunday. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
2 x 150 - 50 choice free drill, 25 fly kick on side
6 x 25 kick on back - FAST dolphin kick to 15 meteres, then easy kick to the end, @ :40
4 x 50 @ 1:00 - 25 fly pull w/free kick, 25 choice kick build to FAST
4 x 75 @ :15 rest - 25 fist free drill, 25 choice fly drill, 25 swim fly build to FAST finish
6 x 75 kick @ :15 rest -
odds- 1st & 3rd 25 moderate kick, 2nd 25 is FAST kick;
evens- 1st & 3rd 25 kick FAST free, 2nd 25 choice kick moderate
2 sets of:
6 x 100 swim free br 3 - 2 negative split @ 1:25, 1 @ 1:10
1 x 300 swim free br 3 - big 6 beat kick on 2nd 150, @ 4:30
6 x 100 swim negative split free br 3 @ 1:20
1 x 600 swim as follows:
50 swim free br 3, 25 swim fly build to FAST last 10 meters, 25 swim free, 50 swim fly - build to fast turn, then FAST last 25 meters - 4 times through
1:00 rest between sets.
200 easy loosen = 7000 scm. Do an excellent job with your HW tonight & get excited for lcm on Sunday. Have a great day!
Tuesday, April 21, 2009
Wednesday Morning, April 22, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
2 x 200 @ :20 rest - 50 offside breathing freestyle drill, 50 choice freestyle drill
8 x 75 @ 1:20-
25 breast pull w/free kick, 25 choice breaststroke drill, 25 fly kick on side
8 x 50 swim @ :50 - 25 breaststroke, build to FAST finish, then 25 choice
6* x 100 pull free br 4/2 @ 1:30 - roll hips, finish stroke
*- or 12 x 50 pull free br 4/2 @ :45
1:00 rest
3 sets of:
4 x 75 @ 1:20 - 25 breast kick on back, 25 swim breaststroke build to FAST, 25 choice breaststroke drill
1 x 200 swim - 100 back, 100 breaststroke - negative split each 100
:30 rest between sets.
After 3rd set, 200 easy loosen = 4700 scy. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
2 x 200 @ :20 rest - 50 offside breathing freestyle drill, 50 choice freestyle drill
8 x 75 @ 1:20-
25 breast pull w/free kick, 25 choice breaststroke drill, 25 fly kick on side
8 x 50 swim @ :50 - 25 breaststroke, build to FAST finish, then 25 choice
6* x 100 pull free br 4/2 @ 1:30 - roll hips, finish stroke
*- or 12 x 50 pull free br 4/2 @ :45
1:00 rest
3 sets of:
4 x 75 @ 1:20 - 25 breast kick on back, 25 swim breaststroke build to FAST, 25 choice breaststroke drill
1 x 200 swim - 100 back, 100 breaststroke - negative split each 100
:30 rest between sets.
After 3rd set, 200 easy loosen = 4700 scy. Have a great day!
Tuesday, April 21, 2009
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ :15 rest
odds- 50 fist free, 50 choice kick on back or side
evens- 50 choice free drill, 50 drill/swim by 25's NO FREE
1 x 600 pull free br 4/2 throughout, choice equipment, rotate hips evenly
1:00 rest
4 sets of:
2 x 50 swim choice negative split @ :50
1 x 75 swim free br 4/2 @ :50
2 x 50 swim/kick choice @ :50
1 x 75 swim free br 4/2 @ :50
No rest between sets.
Get HR immediately after 4th set & OML, then...
1 x 200 easy choice skulling
1:00 rest
With fins, 2 sets of:
3 sets of 75's & 25's...
3 x 75 swim desc 1-3 to smoking FAST @ 1:30
4 x 25 @ :30
1&2- FAST dolphin kick, either on back or belly, to 15 meters, then easy to the end
3&4- drill perfect
Then, after 3rd round of 75's & 25's...
1 x 200 drill/swim by 25's - swim is FAST to 10 meters - @ 1:00 rest
No rest between sets.
After 2nd set, 200 easy loosen = 6550 scy. Stretch tonight if you can, get excited for long course this weekend. Have a great day!
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ :15 rest
odds- 50 fist free, 50 choice kick on back or side
evens- 50 choice free drill, 50 drill/swim by 25's NO FREE
1 x 600 pull free br 4/2 throughout, choice equipment, rotate hips evenly
1:00 rest
4 sets of:
2 x 50 swim choice negative split @ :50
1 x 75 swim free br 4/2 @ :50
2 x 50 swim/kick choice @ :50
1 x 75 swim free br 4/2 @ :50
No rest between sets.
Get HR immediately after 4th set & OML, then...
1 x 200 easy choice skulling
1:00 rest
With fins, 2 sets of:
3 sets of 75's & 25's...
3 x 75 swim desc 1-3 to smoking FAST @ 1:30
4 x 25 @ :30
1&2- FAST dolphin kick, either on back or belly, to 15 meters, then easy to the end
3&4- drill perfect
Then, after 3rd round of 75's & 25's...
1 x 200 drill/swim by 25's - swim is FAST to 10 meters - @ 1:00 rest
No rest between sets.
After 2nd set, 200 easy loosen = 6550 scy. Stretch tonight if you can, get excited for long course this weekend. Have a great day!
Tuesday, April 22, 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
4 x 300 @ :20 rest as follows:
odds- 50 fist free br 3, 25 breast kick on back
evens- 50 drill/swim by 25's backstroke, 25 fly kick on side
24 x 50 swim (6 times through the following):
2- swim backstroke @ :50
1- swim negative split free br 3/5 by 25's @ :50
1- swim/kick choice by 25's @ :50
1:00 rest - get HR immediately & OML
2 x 800 pull free @ :30 rest, br 3/5/7/9 by 100's - whoa!
1:00 rest
With fins 3 sets of:
4 x 50 @ 1:00 - dolphin kick FAST to breakout at 20 meters, then drill to the end
4 x 25 kick @ :35 - FAST dolphin kick underwater (smooth continuous kick, not erratic or jerky) to 15 meters, then kick FAST to the end
4 x 50 @ 1:00 - as above
4 x 25 LUNGBUSTER @ :45
No rest between sets.
After 3rd set, take off fins & go 1 x 200 easy loosen = 7200 scm. Do an excellent job on your HW tonight & get excited for long course this weekend. Have a great 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
4 x 300 @ :20 rest as follows:
odds- 50 fist free br 3, 25 breast kick on back
evens- 50 drill/swim by 25's backstroke, 25 fly kick on side
24 x 50 swim (6 times through the following):
2- swim backstroke @ :50
1- swim negative split free br 3/5 by 25's @ :50
1- swim/kick choice by 25's @ :50
1:00 rest - get HR immediately & OML
2 x 800 pull free @ :30 rest, br 3/5/7/9 by 100's - whoa!
1:00 rest
With fins 3 sets of:
4 x 50 @ 1:00 - dolphin kick FAST to breakout at 20 meters, then drill to the end
4 x 25 kick @ :35 - FAST dolphin kick underwater (smooth continuous kick, not erratic or jerky) to 15 meters, then kick FAST to the end
4 x 50 @ 1:00 - as above
4 x 25 LUNGBUSTER @ :45
No rest between sets.
After 3rd set, take off fins & go 1 x 200 easy loosen = 7200 scm. Do an excellent job on your HW tonight & get excited for long course this weekend. Have a great day!
Monday, April 20, 2009
Monday, April 20, 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
Your choice - all 50's @ :10 rest (:15 if you'd like) or @ 1:00, pick one & go all 50's @ that interval
6 x 50 catch-up free drill/breast kick on back - by 25's
6 x 50 2 kicks 1 pull breaststroke/fly kick on side by 25's
6 x 50 ra2 la2 backstroke drill/kick free head out by 25's
6 x 50 choice fly drill/kick free on back by 25's
1 x 800 swim - 100 backstroke, 100 IM, descend the 100's backstroke to something moderate (80-85%)
1:00 rest - get HR
2 sets of, concentrating on FAST breakouts, starting from the shallow end:
8 x 50 @ 1:00
odd 25's- dolphin kick underwater to the line on the bottom of the pool, increasing the tempo of your kick until you breakout - don't breakout before the line on the bottom of the pool; once you breakout, swim perfect to the turn, then...
even 25's- breakout as FAST as you can AT THE LINE ON THE BOTTOM OF THE POOL, so a shorter breakout on the 2nd 25, but trying to be as FAST as you can, then sharp drilling - not sloppy - back to the shallow end of the pool
1 x 600 kick choice, 1 set on back, 1 set kick with board - if on back, work explosive breakouts similar to the 50's; when using board, keep kick "small" & firm, just boiling the water off the ends of your feet
After 2nd set, put fins on & get right into...
12 x 50 kick @ :50 - work on "continuous kick," not two separate motions, but one continuous kick - breakouts should be at mid-pool
Take fins off & finish up with...
1 x 800 pull free w/choice equipment - br 4/2 throughout, roll hips, finish stroke
200 easy loosen = 6600 scy. Do an excellent job with your HW and try to stretch tonight. 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
Your choice - all 50's @ :10 rest (:15 if you'd like) or @ 1:00, pick one & go all 50's @ that interval
6 x 50 catch-up free drill/breast kick on back - by 25's
6 x 50 2 kicks 1 pull breaststroke/fly kick on side by 25's
6 x 50 ra2 la2 backstroke drill/kick free head out by 25's
6 x 50 choice fly drill/kick free on back by 25's
1 x 800 swim - 100 backstroke, 100 IM, descend the 100's backstroke to something moderate (80-85%)
1:00 rest - get HR
2 sets of, concentrating on FAST breakouts, starting from the shallow end:
8 x 50 @ 1:00
odd 25's- dolphin kick underwater to the line on the bottom of the pool, increasing the tempo of your kick until you breakout - don't breakout before the line on the bottom of the pool; once you breakout, swim perfect to the turn, then...
even 25's- breakout as FAST as you can AT THE LINE ON THE BOTTOM OF THE POOL, so a shorter breakout on the 2nd 25, but trying to be as FAST as you can, then sharp drilling - not sloppy - back to the shallow end of the pool
1 x 600 kick choice, 1 set on back, 1 set kick with board - if on back, work explosive breakouts similar to the 50's; when using board, keep kick "small" & firm, just boiling the water off the ends of your feet
After 2nd set, put fins on & get right into...
12 x 50 kick @ :50 - work on "continuous kick," not two separate motions, but one continuous kick - breakouts should be at mid-pool
Take fins off & finish up with...
1 x 800 pull free w/choice equipment - br 4/2 throughout, roll hips, finish stroke
200 easy loosen = 6600 scy. Do an excellent job with your HW and try to stretch tonight. Have a great day!
Monday, April 20, 2009
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - ra2 la2 free/breast kick on back/choice back drill/fly kick on side, by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ 1:00 fist free drill br 3
4 x 75 @ :10 rest - 50 breast pull w/free kick, 25 choice kick
1 x 600 swim - 150 free negative split br 3, 150 backstroke negative split
:30 rest
6 x 100 swim negative split free br 3/5 @ 1:25
1 x 150 kick on back IM order by 50's - NO FREE, each 50 is ez/FAST by 25's
:30 rest
1 x 150 kick with board, as above
:30 rest
1 x 600 swim IM - 4 x 150 IM's - 50 of each, NO FREE, descend the 150's 1-4
:30 rest
6 x 100 negative split free br 3/5 @ 1:20
1 x 150 kick on back - as above
:30 rest
1 x 150 kick w/board - as above
:30 rest
6 x 100 swim negative split free br 3 @ 1:15
1 x 600 swim negative split free br 3 -about 85% on the first 300, then empty the tank on the 2nd 300
:30 rest - get HR
1 x 150 kick on back, as above
:30 rest
1 x 150 kick w/board, as above
1:00 rest, get HR immediately & OML
1 x 800 pull w/snorkel - roll hips, finish stroke
200 easy loosen = 7200 scm. Do an excellent job with your HW tonight & get excited for the rest of the week. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - ra2 la2 free/breast kick on back/choice back drill/fly kick on side, by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ 1:00 fist free drill br 3
4 x 75 @ :10 rest - 50 breast pull w/free kick, 25 choice kick
1 x 600 swim - 150 free negative split br 3, 150 backstroke negative split
:30 rest
6 x 100 swim negative split free br 3/5 @ 1:25
1 x 150 kick on back IM order by 50's - NO FREE, each 50 is ez/FAST by 25's
:30 rest
1 x 150 kick with board, as above
:30 rest
1 x 600 swim IM - 4 x 150 IM's - 50 of each, NO FREE, descend the 150's 1-4
:30 rest
6 x 100 negative split free br 3/5 @ 1:20
1 x 150 kick on back - as above
:30 rest
1 x 150 kick w/board - as above
:30 rest
6 x 100 swim negative split free br 3 @ 1:15
1 x 600 swim negative split free br 3 -about 85% on the first 300, then empty the tank on the 2nd 300
:30 rest - get HR
1 x 150 kick on back, as above
:30 rest
1 x 150 kick w/board, as above
1:00 rest, get HR immediately & OML
1 x 800 pull w/snorkel - roll hips, finish stroke
200 easy loosen = 7200 scm. Do an excellent job with your HW tonight & get excited for the rest of the week. Have a great day!
Sunday, April 19, 2009
Monday Morning, April 20, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - 25 choice free drill, 25 2 kicks 1 pull breaststroke, 25 choice backstroke drill, 25 fly kick on side - 4 times through
200 easy choice skulling
1:00 rest
2 sets of:
5 x 50 @ 1:00 - drill/swim by 25's breaststroke
1 x 300 - 75 drill/swim/drill free by 25's, 75 swim/drill/swim breaststroke by 25's, 2x through
:30 rest between sets.
After 2nd set, get HR immediately & OML; then...
3 x 300 @ 3:40 negative split free - hold 4/2 breathing throughout; #2 can be pull if you'd like, but still @ 3:40, and still br 4/2
Get HR after #3, then 1:00 rest
All one set, spread out so you can keep track of where you are:
4 x 25 @ :35 - :08 swim FAST with NO BREATHING, then easy to the end
6 x 50 swim/kick by 25's @ :45
2 x 75 swim choice @ 1:10 - FAST BETWEEN THE FLAGS
6 x 25 @ :35 - as above
4 x 50 swim/kick by 25's @ :40
2 x 75 swim choice @ 1:10 - FAST INSIDE THE FLAGS
2 x 25 @ :35 - as above
4 x 50 swim/kick by 25's @ :35
6 x 75 swim choice @ 1:10 - FAST BETWEEN THE FLAGS
250 easy loosen = 5000 scy. Something a little longer this afternoon, stretch tonight if you can. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - 25 choice free drill, 25 2 kicks 1 pull breaststroke, 25 choice backstroke drill, 25 fly kick on side - 4 times through
200 easy choice skulling
1:00 rest
2 sets of:
5 x 50 @ 1:00 - drill/swim by 25's breaststroke
1 x 300 - 75 drill/swim/drill free by 25's, 75 swim/drill/swim breaststroke by 25's, 2x through
:30 rest between sets.
After 2nd set, get HR immediately & OML; then...
3 x 300 @ 3:40 negative split free - hold 4/2 breathing throughout; #2 can be pull if you'd like, but still @ 3:40, and still br 4/2
Get HR after #3, then 1:00 rest
All one set, spread out so you can keep track of where you are:
4 x 25 @ :35 - :08 swim FAST with NO BREATHING, then easy to the end
6 x 50 swim/kick by 25's @ :45
2 x 75 swim choice @ 1:10 - FAST BETWEEN THE FLAGS
6 x 25 @ :35 - as above
4 x 50 swim/kick by 25's @ :40
2 x 75 swim choice @ 1:10 - FAST INSIDE THE FLAGS
2 x 25 @ :35 - as above
4 x 50 swim/kick by 25's @ :35
6 x 75 swim choice @ 1:10 - FAST BETWEEN THE FLAGS
250 easy loosen = 5000 scy. Something a little longer this afternoon, stretch tonight if you can. Have a great day!
Saturday, April 18, 2009
Sunday, April 19, 2009
Do a good job with the kicking.
600 or 400 easy freestyle
400 reverse IM - each 100 is kick choice/drill/swim/drill by 25's
200 easy choice skulling
1:00 rest
8 x 200 @ :15 rest as follows:
odds- 50 fist free drill br 4/2 or 3, feel water on forearms, 100 IM swim, 50 drill/swim by 25's in 4th best stroke;
evens - kick negative split choice on back, should be 2:59 or faster for each 200
1:00 rest
2 sets of:
2 x 100 swim free @ 1:10
1 x 100 kick @ 1:40
2 x 100 swim negative split free @ 1:15
1 x 100 kick @ 1:35
2 x 100 swim/kick by 50's @ 1:20
1 x 100 kick @ 1:30
2 x 100 swim/kick by 50's @ 1:25
1 x 100 kick @ 1:25
2 x 100 swim IM @ 1:30
1 x 100 kick @ 1:20
2 x 100 swim IM @ 1:35
1 x 100 kick @ 1:15
1:00 rest between sets.
After 2nd set, 200 easy loosen = 6400 or 6600 scy. Do an excellent job with your HW today, make sure you're ready for the week. Have a great day!
Do a good job with the kicking.
600 or 400 easy freestyle
400 reverse IM - each 100 is kick choice/drill/swim/drill by 25's
200 easy choice skulling
1:00 rest
8 x 200 @ :15 rest as follows:
odds- 50 fist free drill br 4/2 or 3, feel water on forearms, 100 IM swim, 50 drill/swim by 25's in 4th best stroke;
evens - kick negative split choice on back, should be 2:59 or faster for each 200
1:00 rest
2 sets of:
2 x 100 swim free @ 1:10
1 x 100 kick @ 1:40
2 x 100 swim negative split free @ 1:15
1 x 100 kick @ 1:35
2 x 100 swim/kick by 50's @ 1:20
1 x 100 kick @ 1:30
2 x 100 swim/kick by 50's @ 1:25
1 x 100 kick @ 1:25
2 x 100 swim IM @ 1:30
1 x 100 kick @ 1:20
2 x 100 swim IM @ 1:35
1 x 100 kick @ 1:15
1:00 rest between sets.
After 2nd set, 200 easy loosen = 6400 or 6600 scy. Do an excellent job with your HW today, make sure you're ready for the week. Have a great day!
Friday, April 17, 2009
Friday, April 17th, 2009
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/choice by 25's
200 easy choice skulling
1:00 rest
6 x 150 @ :20 rest
odds- 75 choice free drill, 75 drill/swim/drill NO FREE by 25's
evens- 50 fist free, 25 fly kick on side, 75 swim/kick/swim NO FREE by 25's
12 x 50 swim @ :50
2- swim neg split free br 4/2
2- swim/kick by 25's
2- swim IM order by 25's
6 sets of:
1 x 100 swim negative split free br 4/2 @ 1:20
1 x 100 swim free br 4/2, except 3rd 25 is kick, @ 1:20
1 x 100 swim/kick by 50's @ 1:20
1 x 50 kick FAST for time @ :15 rest
1 x 300 swim free br 4/2, desc 1-3, then swim back in sets 4-6, also desc 1-3; #'s 3&6 should be juicy
1:00 rest between sets
After 6th set, 200 easy loosen = 6600 scy. Stretch tonight if you can & enjoy your day off tomorrow!
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/choice by 25's
200 easy choice skulling
1:00 rest
6 x 150 @ :20 rest
odds- 75 choice free drill, 75 drill/swim/drill NO FREE by 25's
evens- 50 fist free, 25 fly kick on side, 75 swim/kick/swim NO FREE by 25's
12 x 50 swim @ :50
2- swim neg split free br 4/2
2- swim/kick by 25's
2- swim IM order by 25's
6 sets of:
1 x 100 swim negative split free br 4/2 @ 1:20
1 x 100 swim free br 4/2, except 3rd 25 is kick, @ 1:20
1 x 100 swim/kick by 50's @ 1:20
1 x 50 kick FAST for time @ :15 rest
1 x 300 swim free br 4/2, desc 1-3, then swim back in sets 4-6, also desc 1-3; #'s 3&6 should be juicy
1:00 rest between sets
After 6th set, 200 easy loosen = 6600 scy. Stretch tonight if you can & enjoy your day off tomorrow!
Friday, April 17, 2009
DISTANCE - written for scm
600 easy freestyle
400 reverse IM - each 100 is drill/drill/swim/kick fly on side
200 easy choice skulling
1:00 rest
2 x 700 @ :20 rest as follows:
200 IM - each 50 is drill/swim by 25's
100 kick/swim by 25's, choice stroke - you can change strokes as you go through the 700's
50 kick moderate/FAST by 25's
(2x through = 700)
1:00 rest after #2
4 sets of:
1 x 400 swim negative split freestyle br 3 @ 5:15
1 x 200 kick @ 3:30
3 x 100 swim free br 3 @ 1:15
1 x 100 kick FAST for time @ 2:00
After 4th set, 1:00 rest, then...
1 x 200 kick FAST for time
200 easy loosen = 7000 scm. Do an excellent job on your HW this weekend & watch your email for info on Sunday's workout. Have a great day!
DISTANCE - written for scm
600 easy freestyle
400 reverse IM - each 100 is drill/drill/swim/kick fly on side
200 easy choice skulling
1:00 rest
2 x 700 @ :20 rest as follows:
200 IM - each 50 is drill/swim by 25's
100 kick/swim by 25's, choice stroke - you can change strokes as you go through the 700's
50 kick moderate/FAST by 25's
(2x through = 700)
1:00 rest after #2
4 sets of:
1 x 400 swim negative split freestyle br 3 @ 5:15
1 x 200 kick @ 3:30
3 x 100 swim free br 3 @ 1:15
1 x 100 kick FAST for time @ 2:00
After 4th set, 1:00 rest, then...
1 x 200 kick FAST for time
200 easy loosen = 7000 scm. Do an excellent job on your HW this weekend & watch your email for info on Sunday's workout. Have a great day!
Thursday, April 16, 2009
Friday Morning, April 17, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/fly kick on side by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 50 fist free drill @ 1:00
1 x 50 ra2 la2 backstroke @ 1:00
1 x 50 choice drill @ 1:00
1 x 150 swim free/back/choice by 25's @ 2:30 (@ 2:20 in 2nd set; @ 2:10 in 3rd set, build each 25 to a FAST finish)
No rest between sets.
After 3rd set, get HR immediately, then get into...
4 x 200 pull free br 4/2 @ 2:45
1:00 rest
With grudge belt & jug, 6 sets of:
1:30 vertical kick with jug - :20 on, :10 off for three rounds
1:30 swim with belt as follows:
:20 swim - build into it, see how far you can go
:20 rest
:10 swim - break out FAST, can you hold that tempo for :10?
:20 rest
:20 swim - build into it, see how far you can go
:30 rest between sets.
Finish up with...
24 x 50 @ :45
2- swim negative split free br 4/2
2- swim IM order by 25's
2- swim/kick by 25's
2- swim IM order by 25's
200 easy loosen = 4100 scy. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/fly kick on side by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 50 fist free drill @ 1:00
1 x 50 ra2 la2 backstroke @ 1:00
1 x 50 choice drill @ 1:00
1 x 150 swim free/back/choice by 25's @ 2:30 (@ 2:20 in 2nd set; @ 2:10 in 3rd set, build each 25 to a FAST finish)
No rest between sets.
After 3rd set, get HR immediately, then get into...
4 x 200 pull free br 4/2 @ 2:45
1:00 rest
With grudge belt & jug, 6 sets of:
1:30 vertical kick with jug - :20 on, :10 off for three rounds
1:30 swim with belt as follows:
:20 swim - build into it, see how far you can go
:20 rest
:10 swim - break out FAST, can you hold that tempo for :10?
:20 rest
:20 swim - build into it, see how far you can go
:30 rest between sets.
Finish up with...
24 x 50 @ :45
2- swim negative split free br 4/2
2- swim IM order by 25's
2- swim/kick by 25's
2- swim IM order by 25's
200 easy loosen = 4100 scy. Have a great day!
Thursday, April 16, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
8 x 75 @ :15 rest
2- 50 offside breathing freestyle drill, 25 skulling
2- 50 choice drill NO FREE, 25 fly kick on side
4 x 175 @ :15 rest - 75 swim/kick FAST/swim free by 25's, then 100 drill/swim build to FAST NO FREE by 25's
12 x 75 @ 1:00
odds- swim free br 4/2 with strong 6 beat kick on 2nd 25
evens swim free/NO FREE/free by 25's
1:00 rest
2 sets of:
7 x 100 @ 1:30 - 50 swim, 50 kick (ez/FAST by 25's), all choice, make the interval
1 x 250 swim negative split free @ 3:00 - strong 2nd half to make the interval
3 x 200 @ 3:00 - odds are pull free br 4/2 throughout w/choice equipment; #2 is swim backstroke w/great turns & strong breakouts
No rest between sets.
200 easy loosen after 2nd set = 6500 scy. Call or email me tonight & let me know how the workout went and what time tomorrow morning. Do a good job with Carla's workout & stretch afterwards. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
8 x 75 @ :15 rest
2- 50 offside breathing freestyle drill, 25 skulling
2- 50 choice drill NO FREE, 25 fly kick on side
4 x 175 @ :15 rest - 75 swim/kick FAST/swim free by 25's, then 100 drill/swim build to FAST NO FREE by 25's
12 x 75 @ 1:00
odds- swim free br 4/2 with strong 6 beat kick on 2nd 25
evens swim free/NO FREE/free by 25's
1:00 rest
2 sets of:
7 x 100 @ 1:30 - 50 swim, 50 kick (ez/FAST by 25's), all choice, make the interval
1 x 250 swim negative split free @ 3:00 - strong 2nd half to make the interval
3 x 200 @ 3:00 - odds are pull free br 4/2 throughout w/choice equipment; #2 is swim backstroke w/great turns & strong breakouts
No rest between sets.
200 easy loosen after 2nd set = 6500 scy. Call or email me tonight & let me know how the workout went and what time tomorrow morning. Do a good job with Carla's workout & stretch afterwards. Have a great day!
Thursday, April 16, 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
8 x 100 @ :15 rest
50 freestyle drill (either fist drill or ra2 la2 free drill), 50 drill/swim by 25's breaststroke
8 x 25 @ :35 - 1/2 swim FAST, 1/2 drill - some free, some breaststroke
1:00 rest
4 times through the following:
4 rounds of (odd sets, kick free at wall; even sets, kick on back at wall):
1 minute kick at wall
1 x 25 swim FAST breaststroke @ :40
After 4 rounds of the kicking & 25's...
4 x 75 @ 1:10 - 50 swim, 25 kick (odd sets always @ 1:10; 2nd set @ 1:05; 4th set...can you go @ 1:00?!?)
:30 rest between sets, no more than that; after 4th set, get right into...
1 x 600 pull free br 3/5/7/9 by 50's
1:00 rest
With fins:
3 x 600 kick desc 1-3 to what you can @ :30 rest - can you get under 6:30 on #3?!?
Finish up with...
12 x 50 swim @ :50
2- swim IM order by 25's
2- swim/kick choice by 25's
200 easy loosen = 7000 scm. Do an excellent job with your HW tonight and get excited for LCM this weekend. Have a great 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
8 x 100 @ :15 rest
50 freestyle drill (either fist drill or ra2 la2 free drill), 50 drill/swim by 25's breaststroke
8 x 25 @ :35 - 1/2 swim FAST, 1/2 drill - some free, some breaststroke
1:00 rest
4 times through the following:
4 rounds of (odd sets, kick free at wall; even sets, kick on back at wall):
1 minute kick at wall
1 x 25 swim FAST breaststroke @ :40
After 4 rounds of the kicking & 25's...
4 x 75 @ 1:10 - 50 swim, 25 kick (odd sets always @ 1:10; 2nd set @ 1:05; 4th set...can you go @ 1:00?!?)
:30 rest between sets, no more than that; after 4th set, get right into...
1 x 600 pull free br 3/5/7/9 by 50's
1:00 rest
With fins:
3 x 600 kick desc 1-3 to what you can @ :30 rest - can you get under 6:30 on #3?!?
Finish up with...
12 x 50 swim @ :50
2- swim IM order by 25's
2- swim/kick choice by 25's
200 easy loosen = 7000 scm. Do an excellent job with your HW tonight and get excited for LCM this weekend. Have a great day!
Wednesday, April 15, 2009
Wednesday, April 15, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling - feel water on hands & forearms
1:00 rest
2 x 175 @ :15 rest - 75 choice free drill, then 50 breast kick on back, 50 choice breaststroke drill
6 x 75 @ 1:20 - 50 choice backstroke drill, 25 fly kick on side
5 x 100 swim 1:30 - 3rd 25 is NO FREE - br 4/2 on freestyle
1:00 rest
4 sets of:
1 x 250 pull free br 4/2 @ 3:20
4 x 75 swim free br 4/2 @ :55
1 x 150 swim BIG negative split free br 4/2 @ 2:00
No rest between sets.
With fins:
21 x 50 swim @ 1:00 desc 1-3 to something smoking FAST
Take off fins after #21 and finish up with...
16 x 25 @ :40 - all out sprint for :08 with NO BREATH, then easy to the end
200 easy loosen = 6750 scy. Hope your exam went well, have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling - feel water on hands & forearms
1:00 rest
2 x 175 @ :15 rest - 75 choice free drill, then 50 breast kick on back, 50 choice breaststroke drill
6 x 75 @ 1:20 - 50 choice backstroke drill, 25 fly kick on side
5 x 100 swim 1:30 - 3rd 25 is NO FREE - br 4/2 on freestyle
1:00 rest
4 sets of:
1 x 250 pull free br 4/2 @ 3:20
4 x 75 swim free br 4/2 @ :55
1 x 150 swim BIG negative split free br 4/2 @ 2:00
No rest between sets.
With fins:
21 x 50 swim @ 1:00 desc 1-3 to something smoking FAST
Take off fins after #21 and finish up with...
16 x 25 @ :40 - all out sprint for :08 with NO BREATH, then easy to the end
200 easy loosen = 6750 scy. Hope your exam went well, have a great day!
Wednesday, April 15, 2009
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
8 x 50 drill choice free/drill choice NO FREE by 25's :10 rest
4 x 100 @ :15 rest - 50 breast kick on back, 50 choice drill/swim
1:00 rest
4 sets of:
3 x 50 swim negative split free br 3 @ :45
2 x 75 swim free br 3/5/3 by 25's @ :55
1 x 200 swim - except 3rd 50 is kick - @ 3:00 (@ 2:55 in 2nd set, @ 2:50 in 3rd set, @ 2:45 in 4th set
No rest between sets.
40 x 50 @ 1:00 in sets of 4:
1-3 swim descend to what you can - should be FAST, #4 is drill immediately following #3
1 x 800 pull free br 3/5/7/9 by 50's
200 easy loosen = 7000 scm. Do an excellent job on your HW tonight & get excited for the rest of the meet. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
8 x 50 drill choice free/drill choice NO FREE by 25's :10 rest
4 x 100 @ :15 rest - 50 breast kick on back, 50 choice drill/swim
1:00 rest
4 sets of:
3 x 50 swim negative split free br 3 @ :45
2 x 75 swim free br 3/5/3 by 25's @ :55
1 x 200 swim - except 3rd 50 is kick - @ 3:00 (@ 2:55 in 2nd set, @ 2:50 in 3rd set, @ 2:45 in 4th set
No rest between sets.
40 x 50 @ 1:00 in sets of 4:
1-3 swim descend to what you can - should be FAST, #4 is drill immediately following #3
1 x 800 pull free br 3/5/7/9 by 50's
200 easy loosen = 7000 scm. Do an excellent job on your HW tonight & get excited for the rest of the meet. Have a great day!
Tuesday, April 14, 2009
Wednesday Morning, April 15, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
6 x 125 @ :20 rest
odds- 50 ra2 la2 free drill, 25 fly kick on side, 50 2 kicks 1 pull breaststroke
evens- 50 ra2 la2 backstroke drill, 25 breast kick on back, 50 choice drill NO FREE
9 x 50 pull free br 4/2 - 2 @ :50, 1 @ :40
9 x 50 swim - 2 choice @ :45, 1 free br 4/2 @ :35
9 x 50 - 2 swim/kick by 25's @ :50, 1 swim backstroke @ :40
2 x 300 pull free br 4/2 throughout, @ :20 rest - NO PADDLES on #2
1:00 rest
6 x 25 from a dive
200 easy loosen = 4200 scy. Hope your test goes well, have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
6 x 125 @ :20 rest
odds- 50 ra2 la2 free drill, 25 fly kick on side, 50 2 kicks 1 pull breaststroke
evens- 50 ra2 la2 backstroke drill, 25 breast kick on back, 50 choice drill NO FREE
9 x 50 pull free br 4/2 - 2 @ :50, 1 @ :40
9 x 50 swim - 2 choice @ :45, 1 free br 4/2 @ :35
9 x 50 - 2 swim/kick by 25's @ :50, 1 swim backstroke @ :40
2 x 300 pull free br 4/2 throughout, @ :20 rest - NO PADDLES on #2
1:00 rest
6 x 25 from a dive
200 easy loosen = 4200 scy. Hope your test goes well, have a great day!
Tuesday, April 14, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/kick by 25's
200 easy choice skulling
1:00 rest
3 x 300 @ :20 rest
1- 50 fist free drill, 50 choice drill NO FREE
2- 50 different free drill, 50 drill/swim by 25's NO FREE
3- 50 swim free/NO FREE by 25's, 50 choice kick
12 x 75 @ 1:05 - 2 swim free br 4/2, 1 swim/kick/swim by 25's
1:00 rest
6 sets of:
1 x 150 kick BIG negative split @ 2:20
4 x 25 @ :30 - odd sets, all kick FAST; even sets, odd 25's are kick FAST, even 25's are LUNGBUSTER!
1:00 rest after 6th set.
18 x 100 @ 1:30 as follows:
odds- kick choice moderate negative split
evens- swim IM, desc 1-3's to what you can, should be something strong
Get HR immediate after #18 & OML.
200 easy loosen = 6300 scy. Hope your test went well today. Some pulling and speedwork tomorrow morning. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/kick by 25's
200 easy choice skulling
1:00 rest
3 x 300 @ :20 rest
1- 50 fist free drill, 50 choice drill NO FREE
2- 50 different free drill, 50 drill/swim by 25's NO FREE
3- 50 swim free/NO FREE by 25's, 50 choice kick
12 x 75 @ 1:05 - 2 swim free br 4/2, 1 swim/kick/swim by 25's
1:00 rest
6 sets of:
1 x 150 kick BIG negative split @ 2:20
4 x 25 @ :30 - odd sets, all kick FAST; even sets, odd 25's are kick FAST, even 25's are LUNGBUSTER!
1:00 rest after 6th set.
18 x 100 @ 1:30 as follows:
odds- kick choice moderate negative split
evens- swim IM, desc 1-3's to what you can, should be something strong
Get HR immediate after #18 & OML.
200 easy loosen = 6300 scy. Hope your test went well today. Some pulling and speedwork tomorrow morning. Have a great day!
Tuesday, April 14, 2009
DISTANCE - written for scm
400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 offside breathing freestyle drill @ :10 rest
7 x 100 @ :10 rest
odds- 50 choice freestyle drill, 50 breast pull w/free kick
evens - 50 swim free br 3/5, 25 ra2 la2 backstroke drill, 25 fly pull w/free kick drill
1 x 150 swim breast/back by 25's @ :10 rest
1 x 150 swim - 75 breast, 75 back - build each 75 to FAST on the 3rd 25
1:00 rest
6 x 50 kick @ 1:00 - make interval
3 x 100 swim free br 3 @ 1:20
6 x 50 kick @ :55 - make interval
3 x 100 swim free br 3 @ 1:20
6 x 50 kick @ :50 - you'll have to hustle here!
1 x 300 pull free br 3/5/7 by 50's @ 4:30
9 x 50 kick, 2 @ 1:00, 1 @ :45
9 x 100 swim free br 3 - 2 @ 1:20, 1 @ 1:10
1 x 300 pull free br 3/5/7 by 50's
:30 rest
6 x 50 kick FAST @ :15 rest - can you be under 4:15?? Under 4:10?!?
1 x 400 swim backstroke - roll hips, good breakouts
200 easy loosen = 6750 scm. Do an excellent job with your HW tonight & get excited for tomorrow's fly speedwork. Have a great day!
DISTANCE - written for scm
400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 offside breathing freestyle drill @ :10 rest
7 x 100 @ :10 rest
odds- 50 choice freestyle drill, 50 breast pull w/free kick
evens - 50 swim free br 3/5, 25 ra2 la2 backstroke drill, 25 fly pull w/free kick drill
1 x 150 swim breast/back by 25's @ :10 rest
1 x 150 swim - 75 breast, 75 back - build each 75 to FAST on the 3rd 25
1:00 rest
6 x 50 kick @ 1:00 - make interval
3 x 100 swim free br 3 @ 1:20
6 x 50 kick @ :55 - make interval
3 x 100 swim free br 3 @ 1:20
6 x 50 kick @ :50 - you'll have to hustle here!
1 x 300 pull free br 3/5/7 by 50's @ 4:30
9 x 50 kick, 2 @ 1:00, 1 @ :45
9 x 100 swim free br 3 - 2 @ 1:20, 1 @ 1:10
1 x 300 pull free br 3/5/7 by 50's
:30 rest
6 x 50 kick FAST @ :15 rest - can you be under 4:15?? Under 4:10?!?
1 x 400 swim backstroke - roll hips, good breakouts
200 easy loosen = 6750 scm. Do an excellent job with your HW tonight & get excited for tomorrow's fly speedwork. Have a great day!
Monday, April 13, 2009
Monday, April 13, 2009
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :10 rest - 25 kick free head out, 50 choice breaststroke drill
4 x 75 @ :10 rest - 25 ra backstroke drill, 25 la backstroke drill, 25 breast kick on back
6 x 50 swim free/breast by 25's @ :50
6 x 50 swim breast/back by 25's @ :50
1:00 rest
8 x 50 kick choice @ :55
1 x 600 pull free br 4/2 throughout - roll hips, finish stroke
:30 rest
8 x 50 kick - different from previous 8 - @ :55
1 x 900 swim - 150 IM(2 x 75 IM's, NO FREE), 300 swim backstroke, decend the 3 x 100's to something strong (80-85%)
:30 rest
8 x 50 kick choice @ :55 - different from previous 8
1 x 1200 as follows:
100 IM drill, 100 IM swim, 100 kick negative split choice, 4 times through
Get HR immediately after finishing & OML. 200 easy loosen = 6500 scy. Do an excellent job with your HW tonight & try to stretch. Have a great day!
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :10 rest - 25 kick free head out, 50 choice breaststroke drill
4 x 75 @ :10 rest - 25 ra backstroke drill, 25 la backstroke drill, 25 breast kick on back
6 x 50 swim free/breast by 25's @ :50
6 x 50 swim breast/back by 25's @ :50
1:00 rest
8 x 50 kick choice @ :55
1 x 600 pull free br 4/2 throughout - roll hips, finish stroke
:30 rest
8 x 50 kick - different from previous 8 - @ :55
1 x 900 swim - 150 IM(2 x 75 IM's, NO FREE), 300 swim backstroke, decend the 3 x 100's to something strong (80-85%)
:30 rest
8 x 50 kick choice @ :55 - different from previous 8
1 x 1200 as follows:
100 IM drill, 100 IM swim, 100 kick negative split choice, 4 times through
Get HR immediately after finishing & OML. 200 easy loosen = 6500 scy. Do an excellent job with your HW tonight & try to stretch. Have a great day!
Monday, April 13, 2009
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
8 x 50 drill-
2- choice NO FREE @ 1:00,
2- offside breathing freestyle drill @ :15 rest
2 sets of:
2 x 100 @ 1:30 swim free br 3, except 3rd 25 is kick on back
4 x 75 kick/swim/kick by 25's @ 1:15 (@ 1:10 in 2nd set)
No rest between sets.
6 x 50 - 2 swim/kick by 25's @ :50, 1 swim negative split free br 3 @ :40
1 x 800 swim free - good legs on 2nd 400, about 80% throughout
:30 rest
6 x 50 - 2 swim/kick by 25's @ :50, 1 swim negative split free br 3 @ :40
1 x 1200 swim free - strong throughout, about 85% at end of 1st 600, 90% at end of 2nd 600
:30 rest
6 x 50 - 2 swim/kick by 25's @ :50, 1 swim negative split free br 3 @ :40
1 x 1500 swim free for time - great turns & breakouts throughout, big legs on 2nd half
Get HR immediately & OML
200 easy loosen = 7200 scm. Do an excellent job with your HW tonight & get excited for the week. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
8 x 50 drill-
2- choice NO FREE @ 1:00,
2- offside breathing freestyle drill @ :15 rest
2 sets of:
2 x 100 @ 1:30 swim free br 3, except 3rd 25 is kick on back
4 x 75 kick/swim/kick by 25's @ 1:15 (@ 1:10 in 2nd set)
No rest between sets.
6 x 50 - 2 swim/kick by 25's @ :50, 1 swim negative split free br 3 @ :40
1 x 800 swim free - good legs on 2nd 400, about 80% throughout
:30 rest
6 x 50 - 2 swim/kick by 25's @ :50, 1 swim negative split free br 3 @ :40
1 x 1200 swim free - strong throughout, about 85% at end of 1st 600, 90% at end of 2nd 600
:30 rest
6 x 50 - 2 swim/kick by 25's @ :50, 1 swim negative split free br 3 @ :40
1 x 1500 swim free for time - great turns & breakouts throughout, big legs on 2nd half
Get HR immediately & OML
200 easy loosen = 7200 scm. Do an excellent job with your HW tonight & get excited for the week. Have a great day!
Sunday, April 12, 2009
Monday Morning, April 13, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM -each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
3 x 50 fist free drill @ 1:00 - roll hips evenly
3 x 50 ra2 la2 backstroke drill @ 1:00
6 x 75 swim free br 4/2, swim backstroke, fly kick on side @ 1:20 (build 25's swim in 2nd set)
No rest between sets.
3 sets of:
2 x 100 @ 1:20 swim free br 4/2, except 3rd 25 is kick
2 x 75 kick/swim/kick by 25's @ 1:10 (@ 1:05 in 2nd set, @ 1:0 in 3rd set)
No rest between sets.
Finish up with...
16 x 50 @ :45
3 swim/kick, 1 all kick;
2 swim/kick, 2 all kick;
1 swim/kick, 3 all kick;
:30 rest
4 all kick
200 easy loosen = 4550 scy. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM -each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
3 x 50 fist free drill @ 1:00 - roll hips evenly
3 x 50 ra2 la2 backstroke drill @ 1:00
6 x 75 swim free br 4/2, swim backstroke, fly kick on side @ 1:20 (build 25's swim in 2nd set)
No rest between sets.
3 sets of:
2 x 100 @ 1:20 swim free br 4/2, except 3rd 25 is kick
2 x 75 kick/swim/kick by 25's @ 1:10 (@ 1:05 in 2nd set, @ 1:0 in 3rd set)
No rest between sets.
Finish up with...
16 x 50 @ :45
3 swim/kick, 1 all kick;
2 swim/kick, 2 all kick;
1 swim/kick, 3 all kick;
:30 rest
4 all kick
200 easy loosen = 4550 scy. Have a great day!
Friday, April 10, 2009
Saturday Morning, April 11, 2009 - written for scm
600 or 400 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 125 @ :15 rest - 50 choice freestyle drill, 75 drill/drill/kick by 25's in main race stroke
4 x 75 @ :15 rest - drill/drill/kick in 4th best stroke
12 x 50 swim - 4 @ :55, 4 @ :50, 4 @ :45
2- negative split free
2- main race stroke (NO FREE)/4th best stroke by 25's
1:00 rest
6 sets of:
3 x 100 swim free @ 1:15
1 x 250 swim free - desc 1-3, 4-6 to what you can, should be strong for #'s 3 & 6,
#'s 1 & 3 can be no slower than 3:10
1 x 50 easy
1:00 rest between sets.
200 easy loosen = 6400 scm or 6200 scm. Stretch today, do an excellent job on your HW, and enjoy the holiday with your family. See you Monday, have a great day!
600 or 400 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 125 @ :15 rest - 50 choice freestyle drill, 75 drill/drill/kick by 25's in main race stroke
4 x 75 @ :15 rest - drill/drill/kick in 4th best stroke
12 x 50 swim - 4 @ :55, 4 @ :50, 4 @ :45
2- negative split free
2- main race stroke (NO FREE)/4th best stroke by 25's
1:00 rest
6 sets of:
3 x 100 swim free @ 1:15
1 x 250 swim free - desc 1-3, 4-6 to what you can, should be strong for #'s 3 & 6,
#'s 1 & 3 can be no slower than 3:10
1 x 50 easy
1:00 rest between sets.
200 easy loosen = 6400 scm or 6200 scm. Stretch today, do an excellent job on your HW, and enjoy the holiday with your family. See you Monday, have a great day!
Friday, April 10, 2009
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
3 sets of:
2 x 75 drill/kick/drill by 25's @ 1:20
1 x 100 swim - 25 dps, 25 build, 25 drill, 25 build @ 1:40
No rest between sets. After 3rd set...
8 x 25 @ :35 - 1/2 swim FAST, 1/2 drill choice
1:00 rest
12 x 100 swim - 2 free br 4/2 @ 1:15, 1 backstroke, desc 1-3 to FAST, hold for #4, @ 1:30
6 x 200 kick negative split @ 3:10 - odds choice on back, evens w/board
1:00 rest
6 sets of:
3 x 25 swim fly @ :40 - build to FAST finish
2 x 50 swim/kick by 25's @ :45
1 x 50 @ 1:00 kick FAST - get time, add together for 300 total
After last set, go 1 x 50 easy loosen, then...
6 x 50 kick FAST @ :15 rest - can you be faster than previous 6 x 50's?
200 easy loosen = 6250 scy. Stretch tonight if you can, drink lots of water. Tomorrow at the RAC - have a great day!
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
3 sets of:
2 x 75 drill/kick/drill by 25's @ 1:20
1 x 100 swim - 25 dps, 25 build, 25 drill, 25 build @ 1:40
No rest between sets. After 3rd set...
8 x 25 @ :35 - 1/2 swim FAST, 1/2 drill choice
1:00 rest
12 x 100 swim - 2 free br 4/2 @ 1:15, 1 backstroke, desc 1-3 to FAST, hold for #4, @ 1:30
6 x 200 kick negative split @ 3:10 - odds choice on back, evens w/board
1:00 rest
6 sets of:
3 x 25 swim fly @ :40 - build to FAST finish
2 x 50 swim/kick by 25's @ :45
1 x 50 @ 1:00 kick FAST - get time, add together for 300 total
After last set, go 1 x 50 easy loosen, then...
6 x 50 kick FAST @ :15 rest - can you be faster than previous 6 x 50's?
200 easy loosen = 6250 scy. Stretch tonight if you can, drink lots of water. Tomorrow at the RAC - have a great day!
Friday, April 10, 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
8 x 50 drill/swim by 25's @ 1:00 - 2 free, 2 NO FREE
3 sets of:
6 x 50 kick w/snorkel & board @ 1:05 - hold under :50
1* x 200 kick on back negative split - 2nd 100 should be strong
1:00 rest between sets.
* - add 1 x 200 in each set
After 3rd set...
3 x 300 swim free br 3 @ 4:00
1:00 rest
3 sets of:
12 x 25 @ :40
2- swim FAST; 2- kick FAST; 2- LUNGBUSTER
1 x 100 kick FAST for time @ 2:30 - add up times for 300 total
1:00 rest after 3rd set, then...
6 x 50 kick FAST @ :15 rest - add up times, can you be faster than 3 x 100?
200 easy loosen = 6300 scm. Do an excellent job on your HW tonight, tomorrow here at 7:00 a.m. 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
8 x 50 drill/swim by 25's @ 1:00 - 2 free, 2 NO FREE
3 sets of:
6 x 50 kick w/snorkel & board @ 1:05 - hold under :50
1* x 200 kick on back negative split - 2nd 100 should be strong
1:00 rest between sets.
* - add 1 x 200 in each set
After 3rd set...
3 x 300 swim free br 3 @ 4:00
1:00 rest
3 sets of:
12 x 25 @ :40
2- swim FAST; 2- kick FAST; 2- LUNGBUSTER
1 x 100 kick FAST for time @ 2:30 - add up times for 300 total
1:00 rest after 3rd set, then...
6 x 50 kick FAST @ :15 rest - add up times, can you be faster than 3 x 100?
200 easy loosen = 6300 scm. Do an excellent job on your HW tonight, tomorrow here at 7:00 a.m. Have a great day!
Thursday, April 9, 2009
Friday Morning, April 10, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
9 x 50 freestyle drill @ 1:00
3- ra2 la2 free
3- fist free
3- catch-up free
9 x 100 pull free br 4/2 @ 1:30 - change equipment after every 3 x 100's
1:00 rest
With fins, 2 sets of:
4 x 75 @ 1:20 - 50 fly kick on side, 25 kick free on back w/arms toward ceiling
4 x 50 @ 1:00 - 25 fly pull w/free kick, 25 breast pull w/free kick
No rest between sets.
1 x 900 swim as follows:
75 backstroke, 75 breaststroke, 150 free/fly by 25's - 3 times through
200 easy loosen = 4450. 2 starts before you get out. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
9 x 50 freestyle drill @ 1:00
3- ra2 la2 free
3- fist free
3- catch-up free
9 x 100 pull free br 4/2 @ 1:30 - change equipment after every 3 x 100's
1:00 rest
With fins, 2 sets of:
4 x 75 @ 1:20 - 50 fly kick on side, 25 kick free on back w/arms toward ceiling
4 x 50 @ 1:00 - 25 fly pull w/free kick, 25 breast pull w/free kick
No rest between sets.
1 x 900 swim as follows:
75 backstroke, 75 breaststroke, 150 free/fly by 25's - 3 times through
200 easy loosen = 4450. 2 starts before you get out. Have a great day!
Thursday, April 9, 2009
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is kick/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
7 x 100 @ :15 rest
odds- 50 fist free drill, 50 choice kick
evens- drill/swim by 25's NO FREE
1:00 rest after #7
6 sets of:
12 x 25 @ :40 (1st & 4th set; 2nd & 5th set @ :35; 3rd & 6th set @ :30) as follows:
2- swim FAST; 2- kick FAST; 2 LUNGBUSTER
6 x 50 swim negative split freestyle @ :40 br 4/2
No rest between sets; 400 pull free br 4/2 w/choice equipment after 3rd set
200 easy loosen after 6th set = 5900 scy. Hope your exam went well. Have a great day!
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is kick/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
7 x 100 @ :15 rest
odds- 50 fist free drill, 50 choice kick
evens- drill/swim by 25's NO FREE
1:00 rest after #7
6 sets of:
12 x 25 @ :40 (1st & 4th set; 2nd & 5th set @ :35; 3rd & 6th set @ :30) as follows:
2- swim FAST; 2- kick FAST; 2 LUNGBUSTER
6 x 50 swim negative split freestyle @ :40 br 4/2
No rest between sets; 400 pull free br 4/2 w/choice equipment after 3rd set
200 easy loosen after 6th set = 5900 scy. Hope your exam went well. Have a great day!
Thursday, April 9, 2009
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
8 x 125 @ :15 rest, in 2 sets of 4:
#1- 50 fist free drill, then 75 IM drill (25 of breast, 25 back, 25 fly)
#2- 25 free, drill, 50 breast drill, 25 back drill, 25 fly drill
#3- 25 free drill, 25 breast drill, 50 back drill, 25 fly drill
#4- 25 free drill, 25 breast drill, 25 back drill, 50 fly drill
18 x 50 as follows, in sets of 6:
3- swim IM order by 25's @ :50 - fly/back, then back/breast, then breast/free by 25's
3- swim negative split free br 3 @ :50 (in 2nd set of 6, 50's free @ :45; in 3rd set of 6, 50's free @ :40
2 x 600 pull free @ :20 rest - #1 br 3/5/7/9 by 50's; #2- with snorkel
1:00 rest
8 x 150 swim negative split free br 3 @ 2:00 - good turns, strong kick on 2nd 75
Get HR immediately after #8 & OML
200 easy loosen = 5700 scm. Do an excellent job on your HW tonight & be ready for big kicking tomorrow. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
8 x 125 @ :15 rest, in 2 sets of 4:
#1- 50 fist free drill, then 75 IM drill (25 of breast, 25 back, 25 fly)
#2- 25 free, drill, 50 breast drill, 25 back drill, 25 fly drill
#3- 25 free drill, 25 breast drill, 50 back drill, 25 fly drill
#4- 25 free drill, 25 breast drill, 25 back drill, 50 fly drill
18 x 50 as follows, in sets of 6:
3- swim IM order by 25's @ :50 - fly/back, then back/breast, then breast/free by 25's
3- swim negative split free br 3 @ :50 (in 2nd set of 6, 50's free @ :45; in 3rd set of 6, 50's free @ :40
2 x 600 pull free @ :20 rest - #1 br 3/5/7/9 by 50's; #2- with snorkel
1:00 rest
8 x 150 swim negative split free br 3 @ 2:00 - good turns, strong kick on 2nd 75
Get HR immediately after #8 & OML
200 easy loosen = 5700 scm. Do an excellent job on your HW tonight & be ready for big kicking tomorrow. Have a great day!
Wednesday, April 8, 2009
Wednesday, April 8, 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
3 x 100 @ :15 rest - 50 offside breathing, 50 choice backstroke drill
6 x 50 @ 1:00 25 breast pull w/free kick, 25 double arm backstroke drill
3 x 200 @ 3:00 50 swim free br 4/2, 25 spin backstroke drill, 25 swim backstroke - same tempo as spin drill
1:00 rest
3 sets of:
6 x 75 drill choice/kick fly on side, breast on back or free head out/drill choice by 25's @ 1:20
1 x 350 swim backstroke - 200 smooth with good turns, then descend the last 3 x 50's to what you can @ :20 rest
7 x 50 swim backstroke @ :50 (@ :45 in 2nd set, @ ??? in 3rd set - either make the interval or build to FAST)
No rest between sets
200 easy loosen after 3rd set = 5850 scy. Do an excellent job with your HW tonight & eat well. Have a great day!
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
3 x 100 @ :15 rest - 50 offside breathing, 50 choice backstroke drill
6 x 50 @ 1:00 25 breast pull w/free kick, 25 double arm backstroke drill
3 x 200 @ 3:00 50 swim free br 4/2, 25 spin backstroke drill, 25 swim backstroke - same tempo as spin drill
1:00 rest
3 sets of:
6 x 75 drill choice/kick fly on side, breast on back or free head out/drill choice by 25's @ 1:20
1 x 350 swim backstroke - 200 smooth with good turns, then descend the last 3 x 50's to what you can @ :20 rest
7 x 50 swim backstroke @ :50 (@ :45 in 2nd set, @ ??? in 3rd set - either make the interval or build to FAST)
No rest between sets
200 easy loosen after 3rd set = 5850 scy. Do an excellent job with your HW tonight & eat well. Have a great day!
Wednesday, April 8, 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
6 x 50 fist free drill br 3 @ 1:00
1 x 300 pull free br 3/5/7 by 50's @ 4:45
6 x 50 choice freestyle drill, but not fist drill, @ 1:00
1 x 300 pull free br 5/7/9 by 50's @ 4:45
6 x 50 @ 1:00 - 25 2 fly/2 breast drill, 25 fly kick on side
1 x 300 pull free br 7/9/11 by 50's @ 4:45
6 x 50 @ 1:00 - 25 fly pull w/free kick, 25 swim fly
1 x 300 pull free br 5/7/9 by 50's @ 4:45
1:00 rest - get HR immediately & OML
With fins, 3 sets of:
1 x 100 @ 1:30 - 25 dolphin kick @ side, 25 LUNGBUSTER
2 x 75 drill choice fly @ 1:30
3 x 50 swim fly desc 1-3 to what you can @ 1:00
3 x 25 LUNGBUSTER @ :30
2 x 50 choice fly drill @ 1:00
1 x 75 swim FAST fly @ 1:30
No rest between sets.
200 easy loosen 5750 scm. Do an excellent job with your HW and be ready for some kicking tomorrow. See you at 9:20, 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
6 x 50 fist free drill br 3 @ 1:00
1 x 300 pull free br 3/5/7 by 50's @ 4:45
6 x 50 choice freestyle drill, but not fist drill, @ 1:00
1 x 300 pull free br 5/7/9 by 50's @ 4:45
6 x 50 @ 1:00 - 25 2 fly/2 breast drill, 25 fly kick on side
1 x 300 pull free br 7/9/11 by 50's @ 4:45
6 x 50 @ 1:00 - 25 fly pull w/free kick, 25 swim fly
1 x 300 pull free br 5/7/9 by 50's @ 4:45
1:00 rest - get HR immediately & OML
With fins, 3 sets of:
1 x 100 @ 1:30 - 25 dolphin kick @ side, 25 LUNGBUSTER
2 x 75 drill choice fly @ 1:30
3 x 50 swim fly desc 1-3 to what you can @ 1:00
3 x 25 LUNGBUSTER @ :30
2 x 50 choice fly drill @ 1:00
1 x 75 swim FAST fly @ 1:30
No rest between sets.
200 easy loosen 5750 scm. Do an excellent job with your HW and be ready for some kicking tomorrow. See you at 9:20, have a great day!
Tuesday, April 7, 2009
Wednesday Morning, April 8, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
15 x 100 as follows:
1&2- 50 ra2 la2 free, 50 breast kick on back @ 1:45
3&4- 25 la backstroke drill, 25 ra backstroke drill, 50 2 kicks 1 pull breaststroke drill @ 1:45
5- swim breast/back by 50's @ 1:35
After #15, get right into...
3 sets of:
4 x 75 pull free br 4/2 @ 1:10
1 x 200 swim - 100 back, 100 breast - each 100 is swim/swim/drill/swim by 25's
1:00 rest between sets.
2 starts before you get out. 200 easy loosen = 4200 scy. Do an excellent job in school, have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
15 x 100 as follows:
1&2- 50 ra2 la2 free, 50 breast kick on back @ 1:45
3&4- 25 la backstroke drill, 25 ra backstroke drill, 50 2 kicks 1 pull breaststroke drill @ 1:45
5- swim breast/back by 50's @ 1:35
After #15, get right into...
3 sets of:
4 x 75 pull free br 4/2 @ 1:10
1 x 200 swim - 100 back, 100 breast - each 100 is swim/swim/drill/swim by 25's
1:00 rest between sets.
2 starts before you get out. 200 easy loosen = 4200 scy. Do an excellent job in school, have a great day!
Tuesday, April 7, 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
4 sets of:
4 x 25 @ :35 - 1/2 FAST 1/2 drill
1 x 150 swim - 100 free br 4/2, with BIG 6 beat kick on 2nd 50, then 50 swim negative split NO FREE on the last 50 - @ 2:15
After 4th set...
1 x 300 pull or swim choice - pulling: roll hips, finish stroke; swim choice: good turns & breakouts
1:00 rest
6 sets of:
2 x 75 swim IM (no free) @ 1:10
4 x 50 kick @ :50 - just make interval (@ :45 in 2nd & 5th sets, @ :40 in 3rd & 6th sets)
2 x 100 kick FAST @ 1:25 (@ 1:35 in 2nd & 5th sets, @ 1:45 in 3rd & 6th sets)
NO REST BETWEEN SETS.
200 easy loosen after last set = 5800 scy. Do an excellent job with your HW tonight. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
4 sets of:
4 x 25 @ :35 - 1/2 FAST 1/2 drill
1 x 150 swim - 100 free br 4/2, with BIG 6 beat kick on 2nd 50, then 50 swim negative split NO FREE on the last 50 - @ 2:15
After 4th set...
1 x 300 pull or swim choice - pulling: roll hips, finish stroke; swim choice: good turns & breakouts
1:00 rest
6 sets of:
2 x 75 swim IM (no free) @ 1:10
4 x 50 kick @ :50 - just make interval (@ :45 in 2nd & 5th sets, @ :40 in 3rd & 6th sets)
2 x 100 kick FAST @ 1:25 (@ 1:35 in 2nd & 5th sets, @ 1:45 in 3rd & 6th sets)
NO REST BETWEEN SETS.
200 easy loosen after last set = 5800 scy. Do an excellent job with your HW tonight. Have a great day!
Tuesday, April 7, 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
16 x 75 in sets of 2, all @ :15 rest
2- 50 offside freestyle breathing drill, 25 fly kick on side
2- drill/swim/drill by 25's fly - good hips & legs, so you're not swimming with your arms
24 x 50 @ :50 as follows
1-2 swim negative split free br 3
3- swim free/fly by 25's
4- swim/kick by 25's, all fly
1:00 rest
8 sets of:
1 x 100 swim/kick by 50's @ 1:35
3 x 50 kick @ :55 - odd sets are always @ :55; even sets get faster by :05 (@ :50 for 2nd & 6th sets, then @ :45 for 4th & 8th sets)
200 easy loosen after 8th set = 5800 scm. Do an excellent job with your HW tonight & get excited for the rest of the week. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
16 x 75 in sets of 2, all @ :15 rest
2- 50 offside freestyle breathing drill, 25 fly kick on side
2- drill/swim/drill by 25's fly - good hips & legs, so you're not swimming with your arms
24 x 50 @ :50 as follows
1-2 swim negative split free br 3
3- swim free/fly by 25's
4- swim/kick by 25's, all fly
1:00 rest
8 sets of:
1 x 100 swim/kick by 50's @ 1:35
3 x 50 kick @ :55 - odd sets are always @ :55; even sets get faster by :05 (@ :50 for 2nd & 6th sets, then @ :45 for 4th & 8th sets)
200 easy loosen after 8th set = 5800 scm. Do an excellent job with your HW tonight & get excited for the rest of the week. Have a great day!
Monday, April 6, 2009
Monday, April 6, 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
2 sets of:
1 x 200 - 50 offside freestyle breathing drill, 50 choice kick
1 x 200 - drill/swim by 50's NO FREE @ :15 rest
2 x 100 swim - 50 free br 4/2, 50 swim NO FREE - good turns & breakouts throughout, @ 1:30
1:00 rest after 2nd set
2 x 125 swim free br 4/2 @ 1:40
3 x 75 swim free br 4/2 @ :55
1 x 300 swim negative split free br 4/2 @ 4:00
2 x 125 swim free br 4/2 @ 1:40
3 x 75 swim free br 4/2 @ :55
1 x 400 swim negative split free br 4/2 @ 5:00
2 x 125 swim free br 4/2 @ 1:40
3 x 75 swim free br 4/2 @ :55
1 x 250 swim negative split free br 4/2 @ 3:00
2 x 125 swim free br 4/2 @ 1:40
3 x 75 swim free br 4/2 @ :55
1 x 150 swim negative split free br 4/2
get HR immediately & OML
200 easy loosen = 5400 scy. Do an excellent job with your HW tonight & get excited for the rest of the week. Have a great day!
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
2 sets of:
1 x 200 - 50 offside freestyle breathing drill, 50 choice kick
1 x 200 - drill/swim by 50's NO FREE @ :15 rest
2 x 100 swim - 50 free br 4/2, 50 swim NO FREE - good turns & breakouts throughout, @ 1:30
1:00 rest after 2nd set
2 x 125 swim free br 4/2 @ 1:40
3 x 75 swim free br 4/2 @ :55
1 x 300 swim negative split free br 4/2 @ 4:00
2 x 125 swim free br 4/2 @ 1:40
3 x 75 swim free br 4/2 @ :55
1 x 400 swim negative split free br 4/2 @ 5:00
2 x 125 swim free br 4/2 @ 1:40
3 x 75 swim free br 4/2 @ :55
1 x 250 swim negative split free br 4/2 @ 3:00
2 x 125 swim free br 4/2 @ 1:40
3 x 75 swim free br 4/2 @ :55
1 x 150 swim negative split free br 4/2
get HR immediately & OML
200 easy loosen = 5400 scy. Do an excellent job with your HW tonight & get excited for the rest of the week. Have a great day!
Monday, April 6, 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
4 x 50 drill/kick by 25's - all free @ 1:00
3 x 50 swim free br 3 @ :50
4 x 50 drill/kick by 25's - NO FREE @ 1:00
3 x 50 swim NO FREE/free by 25's @ :50
12 x 75 as follows - build 1st & 2nd 25's to a FAST finish; 3rd 25 is swim dps:
2- swim/kick/swim by 25's - all free, @ 1:10
2- swim/kick/swim by 25's - NO FREE @ 1:20
4 x 50 swim negative split free br 3 @ :45
1:00 rest
3 x 800 swim free descend 1-3 to what you can; 2nd 400 of each one should be strong, swimming with your legs - 1:00 rest between 800's
Get HR immediately after each 800
200 easy loosen after #3 = 5600 scm. Do an excellent job with your HW tonight & get excited for the week ahead. 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
4 x 50 drill/kick by 25's - all free @ 1:00
3 x 50 swim free br 3 @ :50
4 x 50 drill/kick by 25's - NO FREE @ 1:00
3 x 50 swim NO FREE/free by 25's @ :50
12 x 75 as follows - build 1st & 2nd 25's to a FAST finish; 3rd 25 is swim dps:
2- swim/kick/swim by 25's - all free, @ 1:10
2- swim/kick/swim by 25's - NO FREE @ 1:20
4 x 50 swim negative split free br 3 @ :45
1:00 rest
3 x 800 swim free descend 1-3 to what you can; 2nd 400 of each one should be strong, swimming with your legs - 1:00 rest between 800's
Get HR immediately after each 800
200 easy loosen after #3 = 5600 scm. Do an excellent job with your HW tonight & get excited for the week ahead. Have a great day!
Sunday, April 5, 2009
Monday Morning, April 6, 2009
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
6 x 150 @ :15 rest
odds- 75 fist free, 50 choice drill/swim by 25's, 25 breast kick on back
evens- 25 fly kick on back, 50 swim free br 4/2, 75 swim/drill/swim choice NO FREE
12 x 100 pull free br 4/2 - 2 @ 1:30, 1 @ 1:15
1:00 rest
With fins:
24 x 25 @ :40
1- 1/2 FAST 1/2 drill; 2- all drill; 3- build to FAST
200 easy loosen = 3900 scy. Hope you enjoyed your break, have a great day!
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
6 x 150 @ :15 rest
odds- 75 fist free, 50 choice drill/swim by 25's, 25 breast kick on back
evens- 25 fly kick on back, 50 swim free br 4/2, 75 swim/drill/swim choice NO FREE
12 x 100 pull free br 4/2 - 2 @ 1:30, 1 @ 1:15
1:00 rest
With fins:
24 x 25 @ :40
1- 1/2 FAST 1/2 drill; 2- all drill; 3- build to FAST
200 easy loosen = 3900 scy. Hope you enjoyed your break, have a great day!
Sunday, April 5, 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
4 x 300 @ :15 rest
odds- 50 choice kick, 50 drill/swim by 25's - choice
evens- pull free br 4/2 or 3/5/7 by 50's
4 x 200 swim @ 3:00
100 swim IM, 100 kick/swim choice by 50's
1:00 rest
18 x 100 as follows:
odds- swim/kick by 50's @ 1:20
evens- kick, desc 1-3 to all out FAST @ 1:40 - start at 1:29, desc from there (anything 1:30 or slower doesn't count)
1:00
8 x 50 @ 1:00 from a dive - 25 LUNGBUSTER, 25 kick choice FAST
200 easy loosen = 5600 or 5400 scy. Do an excellent job with your HW today, make sure you're all caught up for tomorrow. 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
4 x 300 @ :15 rest
odds- 50 choice kick, 50 drill/swim by 25's - choice
evens- pull free br 4/2 or 3/5/7 by 50's
4 x 200 swim @ 3:00
100 swim IM, 100 kick/swim choice by 50's
1:00 rest
18 x 100 as follows:
odds- swim/kick by 50's @ 1:20
evens- kick, desc 1-3 to all out FAST @ 1:40 - start at 1:29, desc from there (anything 1:30 or slower doesn't count)
1:00
8 x 50 @ 1:00 from a dive - 25 LUNGBUSTER, 25 kick choice FAST
200 easy loosen = 5600 or 5400 scy. Do an excellent job with your HW today, make sure you're all caught up for tomorrow. Have a great day!
Friday, April 3, 2009
Friday, April 3, 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
7 x 50 catch-up freestyle drill @ 1:00 - good legs, roll hips evenly & finish stroke
5 x 100 @ 1:45 - 50 choice drill freestyle, 50 choice drill breaststroke
7 x 50 swim free/breaststroke by 25's @ :50 - good tempo on the breaststroke, squeeze your kick at the end of each stroke
5 x 100 kick choice - moderate negative split here, @ 1:45
1 x 600 pull - 200 br 4/2, 200 pull catch-up, 200 br 4/2
1:00 rest
12 x 150 swim negative split free br 4/2 @ 1:55
Get HR immediately after #12 & OML.
200 easy loosen = 5300 scy. Enjoy the last weekend of your break & make sure you're all caught up with your schoolwork. Sunday at 1 p.m. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
7 x 50 catch-up freestyle drill @ 1:00 - good legs, roll hips evenly & finish stroke
5 x 100 @ 1:45 - 50 choice drill freestyle, 50 choice drill breaststroke
7 x 50 swim free/breaststroke by 25's @ :50 - good tempo on the breaststroke, squeeze your kick at the end of each stroke
5 x 100 kick choice - moderate negative split here, @ 1:45
1 x 600 pull - 200 br 4/2, 200 pull catch-up, 200 br 4/2
1:00 rest
12 x 150 swim negative split free br 4/2 @ 1:55
Get HR immediately after #12 & OML.
200 easy loosen = 5300 scy. Enjoy the last weekend of your break & make sure you're all caught up with your schoolwork. Sunday at 1 p.m. Have a great day!
Friday, April 3, 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 75 @ :15 rest - 50 fist free br 3, 25 choice kick on back
6 x 75 @ :15 rest - 25 fly kick on side, 50 choice drill/swim by 25's NO FREE
8 x 125 in sets of 2:
2- 50 swim free br 3, 75 swim IM - fly/back/breast by 25's @ 2:10
2- 50 swim back/breast by 25's, then 75 swim/drill/swim by 25's fly or free, building each 25 swim to a FAST finish, @ 2:10
8 x 50 swim free br 3 @ :45 - negative split the even 50's
1:00 rest
12 - 15 x 100 swim free br 3 @ 1:25 - hopefully 12 will be good, but no more than 15; I'd like to see how comfortable this is for you. We'll get your HR after the last 100, & again OML.
400 easy pull free br 3/5/7/9 by 50's
200 easy loosen = 5600 scm.
Do an excellent job with your HW tonight & get excited for Sunday's workout (1-3 p.m.) Have a great 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
6 x 75 @ :15 rest - 50 fist free br 3, 25 choice kick on back
6 x 75 @ :15 rest - 25 fly kick on side, 50 choice drill/swim by 25's NO FREE
8 x 125 in sets of 2:
2- 50 swim free br 3, 75 swim IM - fly/back/breast by 25's @ 2:10
2- 50 swim back/breast by 25's, then 75 swim/drill/swim by 25's fly or free, building each 25 swim to a FAST finish, @ 2:10
8 x 50 swim free br 3 @ :45 - negative split the even 50's
1:00 rest
12 - 15 x 100 swim free br 3 @ 1:25 - hopefully 12 will be good, but no more than 15; I'd like to see how comfortable this is for you. We'll get your HR after the last 100, & again OML.
400 easy pull free br 3/5/7/9 by 50's
200 easy loosen = 5600 scm.
Do an excellent job with your HW tonight & get excited for Sunday's workout (1-3 p.m.) Have a great day!
Thursday, April 2, 2009
Friday Morning, April 3, 2209
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 225 @ :15 rest -
50 fist free, 25 breast kick on back,
75 drill/drill/swim NO FREE,
50 swim backstroke, 25 choice skulling
12 x 50 swim @ :50
2- free br 4/2 - roll hips, finish stroke
2- swim NO FREE/free by 25's
1:00 rest
With jugs, 12 sets of:
1 minute vertical kick - :20 on, :10 off, then...
4 x 25 @ :40 -
odds are kick FAST w/explosive breakouts - good underwater here!
#2 is LUNGBUSTER!
#4 is swim build to FAST
2 x 300 pull easy free br 4/2 @ :20 rest after 12th set.
2 starts before you go. Big aerobic tonight. Have a great day!
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 225 @ :15 rest -
50 fist free, 25 breast kick on back,
75 drill/drill/swim NO FREE,
50 swim backstroke, 25 choice skulling
12 x 50 swim @ :50
2- free br 4/2 - roll hips, finish stroke
2- swim NO FREE/free by 25's
1:00 rest
With jugs, 12 sets of:
1 minute vertical kick - :20 on, :10 off, then...
4 x 25 @ :40 -
odds are kick FAST w/explosive breakouts - good underwater here!
#2 is LUNGBUSTER!
#4 is swim build to FAST
2 x 300 pull easy free br 4/2 @ :20 rest after 12th set.
2 starts before you go. Big aerobic tonight. Have a great day!
Thursday, April 2, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
6 x 200 @ :20 rest as follows:
1st 100- drill/fly kick on side/drill/swim - NO FREE
2nd 100 - swim IM desc 1-3, 4-6
1:00 rest after #6
3 sets of:
6 x 75 kick @ 1:10
6 x 50 swim/kick by 25's @ :50 (@ :45 in 2nd set, @ :40 in 3rd set)
1 x 300 swim free - descend the 100's 1-3 on each 300
1:00 rest between sets.
200 easy loosen after 3rd set = 5450 scy. Stretch tonight, have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
6 x 200 @ :20 rest as follows:
1st 100- drill/fly kick on side/drill/swim - NO FREE
2nd 100 - swim IM desc 1-3, 4-6
1:00 rest after #6
3 sets of:
6 x 75 kick @ 1:10
6 x 50 swim/kick by 25's @ :50 (@ :45 in 2nd set, @ :40 in 3rd set)
1 x 300 swim free - descend the 100's 1-3 on each 300
1:00 rest between sets.
200 easy loosen after 3rd set = 5450 scy. Stretch tonight, have a great day!
Thursday, April 2, 2009
DISTANCE - written for scm
Good job with the kicking yesterday!
600 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
6 x 25 @ :40 - odds are breast pull w/free kick, evens are ra2 la2 freeestyle
1 x 100 swim 50 negative split freestyle, 50 negative split breaststroke @ 1:45
2 x 75 swim IM -NO FREE, desc 1-2 to what you can @ 1:30
No rest between sets.
3 sets of:
3 x 100 swim/kick by 50's @ 1:35
6 x 50 swim free br 3 - 2 @ :45, 1 @ :35
3 x 100 swim/kick by 50's desc 1-3 to all out blistering FAST @ 2:00
No rest between sets.
200 easy loosen after 3rd set = 5300 scm. Do an excellent job with your HW tonight & get excited for tomorrow's 100's. Have a great day!
DISTANCE - written for scm
Good job with the kicking yesterday!
600 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
6 x 25 @ :40 - odds are breast pull w/free kick, evens are ra2 la2 freeestyle
1 x 100 swim 50 negative split freestyle, 50 negative split breaststroke @ 1:45
2 x 75 swim IM -NO FREE, desc 1-2 to what you can @ 1:30
No rest between sets.
3 sets of:
3 x 100 swim/kick by 50's @ 1:35
6 x 50 swim free br 3 - 2 @ :45, 1 @ :35
3 x 100 swim/kick by 50's desc 1-3 to all out blistering FAST @ 2:00
No rest between sets.
200 easy loosen after 3rd set = 5300 scm. Do an excellent job with your HW tonight & get excited for tomorrow's 100's. Have a great day!
Wednesday, April 1, 2009
Wednesday, April 1, 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
4 x 125 @ :15 rest - 50 fist free, 75 drill/drill/kick by 25's NO FREE
5 x 100 @ 1:45 - 50 offside breathing freestyle drill, 50 swim/drill by 25's NO FREE - should be same stroke as you went on the end of the 125's above, build the 25 swim to FAST turn
10 x 50 @ :45 - odds are swim negative split freestyle br 4/2, evens are swim free/NO FREE by 25's
1 x 400 pull free br 4/2 - NO PADDLES, roll hips, finish stroke
:30 rest
1 x 400 choice kick - build legs inside the flags on each 25
1:00 rest
With fins, finish up with...
20 x 25 @ :45 as follows:
1- 1/2 FAST 1/2 drill; 2- swim build to FAST finish; 3- all drill; 4- all FAST
200 easy loosen after #24 = 4000 scy. Try to stretch tonight, get excited for BIG kicking tomorrow. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 125 @ :15 rest - 50 fist free, 75 drill/drill/kick by 25's NO FREE
5 x 100 @ 1:45 - 50 offside breathing freestyle drill, 50 swim/drill by 25's NO FREE - should be same stroke as you went on the end of the 125's above, build the 25 swim to FAST turn
10 x 50 @ :45 - odds are swim negative split freestyle br 4/2, evens are swim free/NO FREE by 25's
1 x 400 pull free br 4/2 - NO PADDLES, roll hips, finish stroke
:30 rest
1 x 400 choice kick - build legs inside the flags on each 25
1:00 rest
With fins, finish up with...
20 x 25 @ :45 as follows:
1- 1/2 FAST 1/2 drill; 2- swim build to FAST finish; 3- all drill; 4- all FAST
200 easy loosen after #24 = 4000 scy. Try to stretch tonight, get excited for BIG kicking tomorrow. Have a great day!
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