Friday, May 29, 2009
SPRINTERS - written for scy
Hope you're feeling better today
400 swim freestyle
400 reverse IM - each 100 is swim/drill/kick/drill by 25's
200 easy choice skulling
1:00 rest
12 x 100 @ :15 rest
1&2: 50 fist free, 50 choice drill NO FREE
3- easy choice kick
After #12, get HR immediately & OML. Then, get right into...
800 yards of pulling - your choice: straight 800, 8 x 100, 2 x 400 or 8 x 50; choice of equipment, but breathe 4/2 throughout. If going 50's or 100's, interval no faster than 50's @ :50 or 100's @ 1:40
1:00 rest
3 sets of:
6 x 25 @ :40 - 1/2 FAST breakout, 1/2 drill (no more than halfway on the FAST breakout)
3 x 50 @ :15 rest - 25 swim dist per stroke (same stroke as 25's above), then 25 easy kick, loosen up your legs
No rest between sets.
Finish up with a 300 swim backstroke - roll hips, with relaxed, long stroke.
4200 scy. Eat well, drink lots of water & get to sleep as early as possible tonight. Warmup starts at 12:30 tomorrow. Have a great day!
Friday, May 29, 2009
Thursday, May 28, 2009
Thursday, May 28, 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 100 @ :15 rest - 50 fist free, 50 breast kick on back
1 x 400 pull free br 4/2 - no paddles
:30 rest
8 x 50 @ :15 rest - offside breathing freestyle drill
1 x 400 pull free br 4/2 throughout, w/paddles if you'd like
:30 rest
4 x 75 @ :15 rest - 50 choice breaststroke drill, 25 fly kick on side
4 x 75 @ :15 rest - 25 ra backstroke drill, 25 la back drill, 25 breast kick on back
1 x 400 swim backstroke, steady - but moderate - kick, roll hips & finish stroke
1:00 rest - get HR immediately & OML
With fins:
16 x 25 @ :45
odds are always drill;
#2- 1/2 FAST, then drill to the end;
#4- swim build to FAST finish
200 easy loosen = 4200 scy. After the 200 easy, get out & go home; eat well & do your HW, then get to sleep as early as you can. Tomorrow (p.m.) will be similar to this workout. Hope you're feeling better...
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 100 @ :15 rest - 50 fist free, 50 breast kick on back
1 x 400 pull free br 4/2 - no paddles
:30 rest
8 x 50 @ :15 rest - offside breathing freestyle drill
1 x 400 pull free br 4/2 throughout, w/paddles if you'd like
:30 rest
4 x 75 @ :15 rest - 50 choice breaststroke drill, 25 fly kick on side
4 x 75 @ :15 rest - 25 ra backstroke drill, 25 la back drill, 25 breast kick on back
1 x 400 swim backstroke, steady - but moderate - kick, roll hips & finish stroke
1:00 rest - get HR immediately & OML
With fins:
16 x 25 @ :45
odds are always drill;
#2- 1/2 FAST, then drill to the end;
#4- swim build to FAST finish
200 easy loosen = 4200 scy. After the 200 easy, get out & go home; eat well & do your HW, then get to sleep as early as you can. Tomorrow (p.m.) will be similar to this workout. Hope you're feeling better...
Thursday, May 28, 2009
DISTANCE - written for scm
Great job this week!
600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
1 x 800 - swim 100 free, 100 choice kick, easy
:30 rest
15 x 50 as follows:
1-3: drill/swim by 25's @ :10 rest
4-6: swim/kick by 25's @ :10 rest
7-9: drill/swim by 25's @ :10 rest
10-12: swim free/NO FREE @ :55
13-15: swim free br 3 @ :50
1:00 rest
9 x 100 swim @ 1:40, descend 2nd 50 of each 100 from 1-3 to something moderate (about 75%, no more than 80%)
1:00 rest
With fins, finish up with:
20 x 25 @ :45
1- 1/2 FAST 1/2 drill; 2- build to FAST finish; 3- all drill; 4- all FAST
200 easy loosen = 4350 scm. Do an excellent job with your HW today, stretch tonight & get excited for the meet. Have a great day!
DISTANCE - written for scm
Great job this week!
600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
1 x 800 - swim 100 free, 100 choice kick, easy
:30 rest
15 x 50 as follows:
1-3: drill/swim by 25's @ :10 rest
4-6: swim/kick by 25's @ :10 rest
7-9: drill/swim by 25's @ :10 rest
10-12: swim free/NO FREE @ :55
13-15: swim free br 3 @ :50
1:00 rest
9 x 100 swim @ 1:40, descend 2nd 50 of each 100 from 1-3 to something moderate (about 75%, no more than 80%)
1:00 rest
With fins, finish up with:
20 x 25 @ :45
1- 1/2 FAST 1/2 drill; 2- build to FAST finish; 3- all drill; 4- all FAST
200 easy loosen = 4350 scm. Do an excellent job with your HW today, stretch tonight & get excited for the meet. Have a great day!
Wednesday, May 27, 2009
Thursday Morning, May 28, 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
4 x 125 @ :10 rest - 50 fist free, 75 drill/drill/kick by 25's NO FREE
3 x 100 @ 1:40 - 50 swim free br 4/2, 50 drill/swim by 25's NO FREE
8 x 50 swim @ :45
odds- neg split free br 4/2;
evens- swim NO FREE/free by 25's
1 x 300 skulling/swim choice by 25's
1:00 rest
At 6:05...
SPEED SET: 16 x 50 @ 2:00 from a dive
Finish up with...
4 x 75 swim free/back/free by 25's @ 1:10
1 x 300 pull free br 4/2 throughout @ 4:30
4 x 75 swim free br 4/2 @ 1:05
1 x 300 swim backstroke w/great breakouts
Drink lots of water today and try to stretch tonight. 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
4 x 125 @ :10 rest - 50 fist free, 75 drill/drill/kick by 25's NO FREE
3 x 100 @ 1:40 - 50 swim free br 4/2, 50 drill/swim by 25's NO FREE
8 x 50 swim @ :45
odds- neg split free br 4/2;
evens- swim NO FREE/free by 25's
1 x 300 skulling/swim choice by 25's
1:00 rest
At 6:05...
SPEED SET: 16 x 50 @ 2:00 from a dive
Finish up with...
4 x 75 swim free/back/free by 25's @ 1:10
1 x 300 pull free br 4/2 throughout @ 4:30
4 x 75 swim free br 4/2 @ 1:05
1 x 300 swim backstroke w/great breakouts
Drink lots of water today and try to stretch tonight. Have a great day!
Wednesday, May 27, 2009
SPRINTERS - written for scy
400 swim freestyle
400 IM - 100 IM drill, 100 IM swim - 2x through
200 easy choice skulling
1:00 rest
1 x 200 drill/swim by 50's NO FREESTYLE @ :15 rest
6 x 50 drill/swim by 25's freestyle @ 1:00
1 x 200 drill/kick by 25's NO FREESTYLE @ :15 rest
6 x 50 swim free/NO FREE by 50's @ :50
8 x 100 kick negative split choice @ 1:40
12 x 75 swim @ 1:10 - 2 free br 4/2; 2 swim back/breast/free by 25's @ 1:10
1:00 rest
6 x 25 kick FAST @ :40
:20 FAST vertical kick fly
1 x 50 swim/kick by 25's @ :35
3 x 50 kick @ :50
6 x 25 kick FAST @ :35
:30 FAST vertical kick fly
1 x 50 swim/kick @ :35
3 x 50 kick @ :50
6 x 25 kick FAST @ :30 (hold under 17.4 on these and the last 6 will be @ :40 again)
:40 FAST vertical kick fly
1 x 50 swim/kick by 25's @ :35
3 x 50 kick @ :50
6 x 25 kick FAST @ :25
1 x 800 choice drilling/pulling or kicking = 6000scy. Do an excellent job with your HW tonight & stretch if you can. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 IM - 100 IM drill, 100 IM swim - 2x through
200 easy choice skulling
1:00 rest
1 x 200 drill/swim by 50's NO FREESTYLE @ :15 rest
6 x 50 drill/swim by 25's freestyle @ 1:00
1 x 200 drill/kick by 25's NO FREESTYLE @ :15 rest
6 x 50 swim free/NO FREE by 50's @ :50
8 x 100 kick negative split choice @ 1:40
12 x 75 swim @ 1:10 - 2 free br 4/2; 2 swim back/breast/free by 25's @ 1:10
1:00 rest
6 x 25 kick FAST @ :40
:20 FAST vertical kick fly
1 x 50 swim/kick by 25's @ :35
3 x 50 kick @ :50
6 x 25 kick FAST @ :35
:30 FAST vertical kick fly
1 x 50 swim/kick @ :35
3 x 50 kick @ :50
6 x 25 kick FAST @ :30 (hold under 17.4 on these and the last 6 will be @ :40 again)
:40 FAST vertical kick fly
1 x 50 swim/kick by 25's @ :35
3 x 50 kick @ :50
6 x 25 kick FAST @ :25
1 x 800 choice drilling/pulling or kicking = 6000scy. Do an excellent job with your HW tonight & stretch if you can. Have a great day!
Wednesday, May 27, 2009
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - 100 drill IM, 100 swim IM - 2x through
200 easy choice skulling
1:00 rest
14 x 100 @ :15 rest
odds- 50 offside breathing free drill, 25 choice fly drill, 25 fly kick on side
evens - 25 swim choice, 25 fly drill - fly pull w/free kick or ra2 la2 sw2 fly, 25 swim fly - fast breakout with continuous kick, then maintain that speed with a smooth stroke; last 25 is fly kick on side
1 x 400 pull free br 3/5/3/7 by 50's
1:00 rest
6 sets of - each set @ 11:00:
3 x 100 fly @ 2:00 descend 1-3 to all out FAST as follows:
1- all drill
2- swim fly/free by 25's - building the 25's fly to a FAST finish
3- swim all FAST
50 drill @ 1:00 immediately after 100 FAST
4 x 25 swim FAST @ :10 rest
300 easy pull after 3rd set; 1200 easy choice drilling/pulling after 6th set = 7200 scm. Drink lots of water after this workout, stretch tonight if you can. Speedwork with fins tomorrow before the meet. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - 100 drill IM, 100 swim IM - 2x through
200 easy choice skulling
1:00 rest
14 x 100 @ :15 rest
odds- 50 offside breathing free drill, 25 choice fly drill, 25 fly kick on side
evens - 25 swim choice, 25 fly drill - fly pull w/free kick or ra2 la2 sw2 fly, 25 swim fly - fast breakout with continuous kick, then maintain that speed with a smooth stroke; last 25 is fly kick on side
1 x 400 pull free br 3/5/3/7 by 50's
1:00 rest
6 sets of - each set @ 11:00:
3 x 100 fly @ 2:00 descend 1-3 to all out FAST as follows:
1- all drill
2- swim fly/free by 25's - building the 25's fly to a FAST finish
3- swim all FAST
50 drill @ 1:00 immediately after 100 FAST
4 x 25 swim FAST @ :10 rest
300 easy pull after 3rd set; 1200 easy choice drilling/pulling after 6th set = 7200 scm. Drink lots of water after this workout, stretch tonight if you can. Speedwork with fins tomorrow before the meet. Have a great day!
Tuesday, May 26, 2009
Tuesday, May 26, 2009
SPRINTERS - written for scy
Good talk about breaststroke this morning; we'll keep working on it until you're comfortable with it again.
400 swim freestyle
400 reverse IM - each 100 is drill/drill/kick choice/breast kick on back or "folded arms" breaststroke drill, by 25's
200 easy choice skulling
1:00 rest
8 x 50 @ :10 rest - 4 fist free drill, 4 offside breathing drill
8 x 75 @ :10 rest - 25 fly kick on side, 50 choice drill breaststroke (or kick)
3 sets of:
1 x 100 swim/kick choice @ 1:40
2 x 50 drill/swim breaststroke @ 1:00
3 x 50 swim breast/free by 25's @ :55 - build breaststroke to fast on 2nd & 3rd 50's
After 3rd set, continue right into:
6 x 100
odds- 25 1/2 FAST 1/2 drill, 25 moderate kick on back, @ 1:45
evens- swim negative split @ 1:25
1:00 rest after #6
8 x 250 @ 4:00 as follows:
1 x 75 swim FAST @ 1:30
3 x 25 swim FAST @ :10 rest
100 drill
After #8...
400 choice drill or pull, then...
6 x 150 @ 4:00 1 easy 1 FAST from a dive
Warmdown with at least a 600, or until you feel no pain in your legs, with drilling, easy kicking or some pulling. Tomorrow afternoon will be some drilling in the warmup, then onto some kicking. Have a great day!
SPRINTERS - written for scy
Good talk about breaststroke this morning; we'll keep working on it until you're comfortable with it again.
400 swim freestyle
400 reverse IM - each 100 is drill/drill/kick choice/breast kick on back or "folded arms" breaststroke drill, by 25's
200 easy choice skulling
1:00 rest
8 x 50 @ :10 rest - 4 fist free drill, 4 offside breathing drill
8 x 75 @ :10 rest - 25 fly kick on side, 50 choice drill breaststroke (or kick)
3 sets of:
1 x 100 swim/kick choice @ 1:40
2 x 50 drill/swim breaststroke @ 1:00
3 x 50 swim breast/free by 25's @ :55 - build breaststroke to fast on 2nd & 3rd 50's
After 3rd set, continue right into:
6 x 100
odds- 25 1/2 FAST 1/2 drill, 25 moderate kick on back, @ 1:45
evens- swim negative split @ 1:25
1:00 rest after #6
8 x 250 @ 4:00 as follows:
1 x 75 swim FAST @ 1:30
3 x 25 swim FAST @ :10 rest
100 drill
After #8...
400 choice drill or pull, then...
6 x 150 @ 4:00 1 easy 1 FAST from a dive
Warmdown with at least a 600, or until you feel no pain in your legs, with drilling, easy kicking or some pulling. Tomorrow afternoon will be some drilling in the warmup, then onto some kicking. Have a great day!
Tuesday, May 26, 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
9 x 150 in sets of 3 as follows, all @ :20 rest:
1- 50 fist free, 25 2 kicks 1 pull breaststroke
2- 50 6 kicks 1 pull backstroke, 25 breast pull w/free kick
3- swim free/back/breast by 50's - build kick on 2nd 25 of each 50
After #9, 1:00 rest, then...
4 x 350 as follows:
2 x 75 swim free br 3/5/3 by 25's @ 1:10
4 x 50 @ :55 - odd sets, swim/kick on back by 25's; even sets, swim free/NO FREE by 25's
No rest between sets.
1:00 rest after 4th set, then...
1 x 1200 as follows:
400 pull free w/snorkel & buoy
400 alt free/IM order by 25's - free/fly/free/back/free/breast/free/fly/free/back, etc...
400 swim backstroke w/good turns & breakouts
1:00 rest
With fins, finish up with...
12 x 75 breast pull w/free kick desc 1-3's to what you can @ 1:30
200 easy loosen = 6450 scm. Stretch tonight if you can, do an excellent job with your HW. 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
9 x 150 in sets of 3 as follows, all @ :20 rest:
1- 50 fist free, 25 2 kicks 1 pull breaststroke
2- 50 6 kicks 1 pull backstroke, 25 breast pull w/free kick
3- swim free/back/breast by 50's - build kick on 2nd 25 of each 50
After #9, 1:00 rest, then...
4 x 350 as follows:
2 x 75 swim free br 3/5/3 by 25's @ 1:10
4 x 50 @ :55 - odd sets, swim/kick on back by 25's; even sets, swim free/NO FREE by 25's
No rest between sets.
1:00 rest after 4th set, then...
1 x 1200 as follows:
400 pull free w/snorkel & buoy
400 alt free/IM order by 25's - free/fly/free/back/free/breast/free/fly/free/back, etc...
400 swim backstroke w/good turns & breakouts
1:00 rest
With fins, finish up with...
12 x 75 breast pull w/free kick desc 1-3's to what you can @ 1:30
200 easy loosen = 6450 scm. Stretch tonight if you can, do an excellent job with your HW. Have a great day!
Monday, May 25, 2009
Tuesday Morning, May 26, 2009
SPRINTERS - written for scy
Ask me about Thursday morning workout
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
16 x 50 @ :10 rest:
1-4, ra2la2 free, choice kick on back by 25's
5-8, catch-up freestyle drill, choice breaststroke drill by 25's
9-12, 6 kicks 1 stroke backstroke
13-16, choice kick
4 x 400 @ :20 rest
1&2 are pull w/choice equipment br 4/2; 3 & 4 are choice, can be some type of backstroke
1:00 rest
With fins, finish up with...
12 x 75 @ 1:30 - breast pull w/choice kick, desc 1-3's to what you can.
200 easy loosen = 4800 scy. Think about Thursday a.m. and let me know. Have a great day!
SPRINTERS - written for scy
Ask me about Thursday morning workout
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
16 x 50 @ :10 rest:
1-4, ra2la2 free, choice kick on back by 25's
5-8, catch-up freestyle drill, choice breaststroke drill by 25's
9-12, 6 kicks 1 stroke backstroke
13-16, choice kick
4 x 400 @ :20 rest
1&2 are pull w/choice equipment br 4/2; 3 & 4 are choice, can be some type of backstroke
1:00 rest
With fins, finish up with...
12 x 75 @ 1:30 - breast pull w/choice kick, desc 1-3's to what you can.
200 easy loosen = 4800 scy. Think about Thursday a.m. and let me know. Have a great day!
Monday, May 25, 2009
SCM @ 7:00 a.m.
600 or 400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
1 x 300 - 50 fist free, 25 breast kick on back
:20 rest
1 x 300 - 50 choice drill NO FREE, 25 fly kick on side
8 x 50 - 2 swim/kick by 25's NO FREE @ :55; 2 swim free/NO FREE @ :45
1:00 rest
3 sets of:
3 x 150 swim neg split free, desc 2nd 75 1-3 to what you can @ 2:00 (@ 2:10 in 2nd set, @ 2:15 in 3rd set)
12 x 25 @ :40 - 3 kick FAST on back (w/board in 2nd set),1 LUNGBUSTER (@:35 in 2nd set, @ :30 in 3rd set)
9 x 50 - 2 swim free/NO FREE by 25's @ :45, 1 swim free @ :35
1:00 rest between sets, get HR after each set & OML
With fins, finish up with...
12 x 75 breast pull w/free kick, desc 1-3's to what you can @ 1:30
200 easy loosen = 7250 scm or 7050 scm. Stretch tonight if you can, get excited for the meet next weekend. Have a great day!
SCM @ 7:00 a.m.
600 or 400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
1 x 300 - 50 fist free, 25 breast kick on back
:20 rest
1 x 300 - 50 choice drill NO FREE, 25 fly kick on side
8 x 50 - 2 swim/kick by 25's NO FREE @ :55; 2 swim free/NO FREE @ :45
1:00 rest
3 sets of:
3 x 150 swim neg split free, desc 2nd 75 1-3 to what you can @ 2:00 (@ 2:10 in 2nd set, @ 2:15 in 3rd set)
12 x 25 @ :40 - 3 kick FAST on back (w/board in 2nd set),1 LUNGBUSTER (@:35 in 2nd set, @ :30 in 3rd set)
9 x 50 - 2 swim free/NO FREE by 25's @ :45, 1 swim free @ :35
1:00 rest between sets, get HR after each set & OML
With fins, finish up with...
12 x 75 breast pull w/free kick, desc 1-3's to what you can @ 1:30
200 easy loosen = 7250 scm or 7050 scm. Stretch tonight if you can, get excited for the meet next weekend. Have a great day!
Sunday, May 24, 2009
Sunday, May 24, 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
4 x 200 @ :20 rest as follows:
1st 100: drill/swim by 50 NO FREE
2nd 100: kick - build to FAST finish/swim free
1:00 rest
3 sets of:
3 x 150 - swim/kick FAST/swim by 50's @ 2:30 in 1st & 3rd set; kick desc 1-3 to FAST @ 3:00 in 2nd set
1 x 400 - 200 swim IM/200 kick negative split in 1st & 3rd set, pull free in 2nd set
:30 rest between sets.
After 3rd set, 1:00 rest; then, from the diving well end, get right into...
24 x 50 as follows:
1- drill @ 1:10
2&3- swim desc 1-2 to all out FAST @ 1:00
4- kick all out FAST @ 1:00
No rest between sets; at least 3 sets should be main race stroke; others can be free
200 easy loosen = 5750 lcm or 5550 lcm. Eat well tonight and 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
4 x 200 @ :20 rest as follows:
1st 100: drill/swim by 50 NO FREE
2nd 100: kick - build to FAST finish/swim free
1:00 rest
3 sets of:
3 x 150 - swim/kick FAST/swim by 50's @ 2:30 in 1st & 3rd set; kick desc 1-3 to FAST @ 3:00 in 2nd set
1 x 400 - 200 swim IM/200 kick negative split in 1st & 3rd set, pull free in 2nd set
:30 rest between sets.
After 3rd set, 1:00 rest; then, from the diving well end, get right into...
24 x 50 as follows:
1- drill @ 1:10
2&3- swim desc 1-2 to all out FAST @ 1:00
4- kick all out FAST @ 1:00
No rest between sets; at least 3 sets should be main race stroke; others can be free
200 easy loosen = 5750 lcm or 5550 lcm. Eat well tonight and stretch if you can. Have a great day!
Friday, May 22, 2009
Friday, May 22, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
2 sets of:
1 x 300 - 50 fist free, 50 choice
:20 rest
1 x 200 - 50 swim free, 50 drill/kick NO FREE
:20 rest
1 x 100 swim/kick by 25's - build each 25 to strong finish
:20 rest between sets. After 2nd set, continue right into
6 x 50 swim neg split free br 4/2 @ :40
6 x 50 - 2 swim/kick by 25's @ :45, 1 swim @ :35
1:00 rest
Starting no later than 3:30, 6 sets of:
3 x 100 swim descend 1-3 to all out FAST @ 1:40
50 drill perfect @ 1:00
4 x 25 swim FAST @ :10 rest - same stroke as you did on the 100's descend
Easy 100 after each set
After last set, finish up with...
1 x 600 - 100 drill/300 pull/200 drill = approximately 6800 scy. Rest up this weekend, stretch if you can and do an excellent job with your HW. Excellent job this week, 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
2 sets of:
1 x 300 - 50 fist free, 50 choice
:20 rest
1 x 200 - 50 swim free, 50 drill/kick NO FREE
:20 rest
1 x 100 swim/kick by 25's - build each 25 to strong finish
:20 rest between sets. After 2nd set, continue right into
6 x 50 swim neg split free br 4/2 @ :40
6 x 50 - 2 swim/kick by 25's @ :45, 1 swim @ :35
1:00 rest
Starting no later than 3:30, 6 sets of:
3 x 100 swim descend 1-3 to all out FAST @ 1:40
50 drill perfect @ 1:00
4 x 25 swim FAST @ :10 rest - same stroke as you did on the 100's descend
Easy 100 after each set
After last set, finish up with...
1 x 600 - 100 drill/300 pull/200 drill = approximately 6800 scy. Rest up this weekend, stretch if you can and do an excellent job with your HW. Excellent job this week, have a great day!
Friday, May 22, 2009
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ :10 rest
odds- 50 offside breathing free drill, 50 choice moderate kick
evens- 50 swim free br 3, 50 choice drill/swim by 25's
14 x 50 swim @ :50
odds- neg split free br 3
evens NO FREE/free by 25's - build the 1st 25 to strong
1:00 rest
3 sets of:
3 x 100 swim free br 3 @ 1:20 - @ 1:15 in 2nd set, @ 1:10 in 3rd set
1 x 100 kick FAST for time @ 2:00
3 x 50 kick @ :55
1 x 400 swim BIG negative split free br 3
50 easy loosen immediately after finishing 400
1:00 rest between sets
Finish up with...
9 x 150 swim desc 1-3's to something all out juicy FAST @ 2:40
200 easy loosen = 7200 scm. Excellent job this week - rest up this weekend and do an excellent job with your HW. See you on Sunday right around 1 p.m. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ :10 rest
odds- 50 offside breathing free drill, 50 choice moderate kick
evens- 50 swim free br 3, 50 choice drill/swim by 25's
14 x 50 swim @ :50
odds- neg split free br 3
evens NO FREE/free by 25's - build the 1st 25 to strong
1:00 rest
3 sets of:
3 x 100 swim free br 3 @ 1:20 - @ 1:15 in 2nd set, @ 1:10 in 3rd set
1 x 100 kick FAST for time @ 2:00
3 x 50 kick @ :55
1 x 400 swim BIG negative split free br 3
50 easy loosen immediately after finishing 400
1:00 rest between sets
Finish up with...
9 x 150 swim desc 1-3's to something all out juicy FAST @ 2:40
200 easy loosen = 7200 scm. Excellent job this week - rest up this weekend and do an excellent job with your HW. See you on Sunday right around 1 p.m. Have a great day!
Thursday, May 21, 2009
Friday Morning, May 22, 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
4 x 100 @ 1:45 - 50 fist free drill, 50 fly kick on side
4 x 75 @ 1:25 - 25 breast kick on back, 50 drill/swim by 25's choice NO FREE
6 x 50 @ :50 swim free/NO FREE by 25's
6 x 25 @ :40 - odds 1/2 FAST 1/2 drill, evens build to FAST finish
8 x 75 swim @ 1:00 - br 4/2 if freestyle, some can be backstroke if you wish
1 x 600 as follows:
25 drill, 50 swim - build last 25 to FAST turn; can change strokes by 150's if you'd like
1:00 rest
Starting no later than 6:15...
16 x 50's @ 2:00 from a dive - 20/30; 30/20; all FAST; all drill
200 easy loosen = 4350 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
4 x 100 @ 1:45 - 50 fist free drill, 50 fly kick on side
4 x 75 @ 1:25 - 25 breast kick on back, 50 drill/swim by 25's choice NO FREE
6 x 50 @ :50 swim free/NO FREE by 25's
6 x 25 @ :40 - odds 1/2 FAST 1/2 drill, evens build to FAST finish
8 x 75 swim @ 1:00 - br 4/2 if freestyle, some can be backstroke if you wish
1 x 600 as follows:
25 drill, 50 swim - build last 25 to FAST turn; can change strokes by 150's if you'd like
1:00 rest
Starting no later than 6:15...
16 x 50's @ 2:00 from a dive - 20/30; 30/20; all FAST; all drill
200 easy loosen = 4350 scy. Have a great day!
Thursday, May 21, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is 50 drill, 25 fly kick on side, 25 breast kick on back
200 easy choice skulling
1:00 rest
3 sets of:
1 x 200 - 50 offside breathing freestyle drill, 50 swim free br 4/2 - smooth & steady, rolling hips & finishing stroke
:20 rest
2 x 175 @ :10 rest - 100 drill/swim choice by 25's, then 75 swim backstroke - roll hips, keep head back, finish stroke
No rest between sets. After 3rd set, 1:00 rest, then...
27 x 100 in 3 sets of 9, as follows:
1st 9:
1-3 50 catch-up free, 50 swim free br 4/2 @ 1:40
4-6 50 choice breaststroke drill, 50 swim breaststroke @ 1:50
7-9 pull free br 4/2 @ 1:30 - smooth, long strong stroke, roll hips
2nd set of 9:
1-3 50 ra2 la2 free, 50 swim free br 4/2 @ 1:40
4-6 50 choice fly drill - concentrate on having firm hands on the last 1/3 of the stroke, 50 swim fly/choice by 25's @ 1:45
7-9 pull free br 4/2 @ 1:20
3rd set of 9:
1-3 50 fist free drill br 4/2, 50 swim free br 4/2 @ 1:40
4-6 25 ra backstroke, 25 la backstroke, 50 choice kick @ 1:50
7-9 swim backstroke @ 1:40 - smooth stroke & good turns, breakouts
Finish up with...
1 x 800 pull free br 4/2 throughout, choice equipment - can switch equipment after 400 yards
200 easy loosen = 6350 scy.
Don't do any extra - 3rd straight morning tomorrow, hurry home so you can do HW and get to sleep. Great week so far, speed set tomorrow a.m. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is 50 drill, 25 fly kick on side, 25 breast kick on back
200 easy choice skulling
1:00 rest
3 sets of:
1 x 200 - 50 offside breathing freestyle drill, 50 swim free br 4/2 - smooth & steady, rolling hips & finishing stroke
:20 rest
2 x 175 @ :10 rest - 100 drill/swim choice by 25's, then 75 swim backstroke - roll hips, keep head back, finish stroke
No rest between sets. After 3rd set, 1:00 rest, then...
27 x 100 in 3 sets of 9, as follows:
1st 9:
1-3 50 catch-up free, 50 swim free br 4/2 @ 1:40
4-6 50 choice breaststroke drill, 50 swim breaststroke @ 1:50
7-9 pull free br 4/2 @ 1:30 - smooth, long strong stroke, roll hips
2nd set of 9:
1-3 50 ra2 la2 free, 50 swim free br 4/2 @ 1:40
4-6 50 choice fly drill - concentrate on having firm hands on the last 1/3 of the stroke, 50 swim fly/choice by 25's @ 1:45
7-9 pull free br 4/2 @ 1:20
3rd set of 9:
1-3 50 fist free drill br 4/2, 50 swim free br 4/2 @ 1:40
4-6 25 ra backstroke, 25 la backstroke, 50 choice kick @ 1:50
7-9 swim backstroke @ 1:40 - smooth stroke & good turns, breakouts
Finish up with...
1 x 800 pull free br 4/2 throughout, choice equipment - can switch equipment after 400 yards
200 easy loosen = 6350 scy.
Don't do any extra - 3rd straight morning tomorrow, hurry home so you can do HW and get to sleep. Great week so far, speed set tomorrow a.m. Have a great day!
Thursday, May 21, 2009
DISTANCE - written for scm
Great job yesterday - 23 x :30's is JUICY!
600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick choice by 25's
200 easy choice skulling
1:00 rest
3 sets of:
4 x 50 fist free drill br 3 @ :10 rest
4 x 50 2 kicks 1 pull breaststroke @ :10 rest
With snorkel: 1 x 600 - 50 choice skulling - nice & relaxed, feeling the water on your hands & forearms; then 50 choice moderate kick w/board
:30 rest - take off snorkel
1 x 600 swim free/back by 50's - moderate swimming with good technique, turns & breakouts; some 50's backstroke can be breaststroke if you'd like
1:00 rest between sets.
After 3rd set, finish up with...
1 x 800 pull free br 3/5/7/9 by 100's - 2x through
200 easy loosen = 7000 scm. Do an excellent job with your HW tonight, eat well & drink lots of water. Have a great day!
DISTANCE - written for scm
Great job yesterday - 23 x :30's is JUICY!
600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick choice by 25's
200 easy choice skulling
1:00 rest
3 sets of:
4 x 50 fist free drill br 3 @ :10 rest
4 x 50 2 kicks 1 pull breaststroke @ :10 rest
With snorkel: 1 x 600 - 50 choice skulling - nice & relaxed, feeling the water on your hands & forearms; then 50 choice moderate kick w/board
:30 rest - take off snorkel
1 x 600 swim free/back by 50's - moderate swimming with good technique, turns & breakouts; some 50's backstroke can be breaststroke if you'd like
1:00 rest between sets.
After 3rd set, finish up with...
1 x 800 pull free br 3/5/7/9 by 100's - 2x through
200 easy loosen = 7000 scm. Do an excellent job with your HW tonight, eat well & drink lots of water. Have a great day!
Wednesday, May 20, 2009
Thursday Morning, May 21, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick choice by 25's
200 easy choice skulling
1:00 rest
3 x 400 @ :20 rest as follows:
1st 200- drill/swim choice by 25's - same stroke for entire 200
2nd 200- kick choice negative split
8 x 50 @ :15 rest
2- swim build to FAST turn/drill by 25's
2- 1/2 swim FAST 1/2 drill, then kick build to FAST finish by 25's
1:00 rest
6 x 300 as follows:
4 x 50 kick @ :50 - moderate negative split here - 3rd & 6th sets @ :45
1 x 100 swim/kick by 50's FAST for time @ 1:40
No rest between sets.
After 6th set...
1 x 400 pull free br 4/2 throughout with choice equipment
:30 rest
1 x 100 kick FAST for time
200 easy loosen = 5100 scy. Drink plenty of water & eat well today. Pulling & long drilling this afternoon. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick choice by 25's
200 easy choice skulling
1:00 rest
3 x 400 @ :20 rest as follows:
1st 200- drill/swim choice by 25's - same stroke for entire 200
2nd 200- kick choice negative split
8 x 50 @ :15 rest
2- swim build to FAST turn/drill by 25's
2- 1/2 swim FAST 1/2 drill, then kick build to FAST finish by 25's
1:00 rest
6 x 300 as follows:
4 x 50 kick @ :50 - moderate negative split here - 3rd & 6th sets @ :45
1 x 100 swim/kick by 50's FAST for time @ 1:40
No rest between sets.
After 6th set...
1 x 400 pull free br 4/2 throughout with choice equipment
:30 rest
1 x 100 kick FAST for time
200 easy loosen = 5100 scy. Drink plenty of water & eat well today. Pulling & long drilling this afternoon. Have a great day!
Wednesday, May 20, 2009
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is - 25 1/2 swim 1/2 drill, 25 easy kick
200 easy choice skulling
1:00 rest
300 - 50 offside breathing drill, 50 swim free
:20 rest
300 - 50 choice kick - moderate, then 50 choice drill NO FREE
:20 rest
600 swim
free/fly, free/back, free/breast - by 25's, 4 times through
:20 rest
12 x 50 swim @ :50
2- free br 3
1- fly/free by 25's, build the 25 fly to a strong finish
1:00 rest
Ladder...
50's FAST should be anything 31 or faster, or they don't count - we'll go up to 5 x 50, then back down
1 x 100 drill/choice by 25's @ 2:00
1 x 50 swim FAST fly @ 1:00 - add 1 x 50 each round up to 5 x 50, then back down
Finish up with 3 x 400 swim negative split free br 3 @ 5:30
200 easy loosen before you get out. Drink lots of water today, stay out of the sun. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is - 25 1/2 swim 1/2 drill, 25 easy kick
200 easy choice skulling
1:00 rest
300 - 50 offside breathing drill, 50 swim free
:20 rest
300 - 50 choice kick - moderate, then 50 choice drill NO FREE
:20 rest
600 swim
free/fly, free/back, free/breast - by 25's, 4 times through
:20 rest
12 x 50 swim @ :50
2- free br 3
1- fly/free by 25's, build the 25 fly to a strong finish
1:00 rest
Ladder...
50's FAST should be anything 31 or faster, or they don't count - we'll go up to 5 x 50, then back down
1 x 100 drill/choice by 25's @ 2:00
1 x 50 swim FAST fly @ 1:00 - add 1 x 50 each round up to 5 x 50, then back down
Finish up with 3 x 400 swim negative split free br 3 @ 5:30
200 easy loosen before you get out. Drink lots of water today, stay out of the sun. Have a great day!
Tuesday, May 19, 2009
Wednesday Morning, May 20, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
2 sets of:
4 x 75 - 50 fist free br 3, 25 choice breaststroke drill @ 1:20 (go 50 offside breathing drill & 25 breast kick on back @ :10 rest in 2nd set)
1 x 250 - 75 drill/swim/drill by 25's free, 100 swim back, 75 kick/swim/kick by 25's choice
:30 rest between sets.
After 2nd set, 1:00 rest, then...
9 x 100 swim free br 4/2 throughout:
2 negative split @ 1:20, 1 @ 1:10
2 negative split @ 1:20, 1 @ 1:05
2 negative split @ 1:20, 1 @ 1:00
3 x 300 swim free br 4/2 desc 1-3 to something juicy @ 5:00
1:00 rest
3 sets of:
6 x 25
2- 1/2 FAST swim 1/2 drill @ :40, 1 LUNGBUSTER @ :20
2 x 150 swim backstroke w/great breakouts @ 2:10, descend 1-2 to what you can
No rest between sets.
200 easy = 5450 scy. Enjoy the field trip & stretch tonight if you can. Be sure to drink plenty of water in this heat. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
2 sets of:
4 x 75 - 50 fist free br 3, 25 choice breaststroke drill @ 1:20 (go 50 offside breathing drill & 25 breast kick on back @ :10 rest in 2nd set)
1 x 250 - 75 drill/swim/drill by 25's free, 100 swim back, 75 kick/swim/kick by 25's choice
:30 rest between sets.
After 2nd set, 1:00 rest, then...
9 x 100 swim free br 4/2 throughout:
2 negative split @ 1:20, 1 @ 1:10
2 negative split @ 1:20, 1 @ 1:05
2 negative split @ 1:20, 1 @ 1:00
3 x 300 swim free br 4/2 desc 1-3 to something juicy @ 5:00
1:00 rest
3 sets of:
6 x 25
2- 1/2 FAST swim 1/2 drill @ :40, 1 LUNGBUSTER @ :20
2 x 150 swim backstroke w/great breakouts @ 2:10, descend 1-2 to what you can
No rest between sets.
200 easy = 5450 scy. Enjoy the field trip & stretch tonight if you can. Be sure to drink plenty of water in this heat. Have a great day!
Tuesday, May 19, 2009
SPRINTERS - written for scy
Glad you're feeling better
400 swim freestyle
400 reverse IM - each 100 is drill/fly kick on side/drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ :15 rest
odds- 50 ra2 la2 free drill, 50 choice
evens- 50 kick w/board negative split, 50 drill/swim NO FREE
24 x 50 as follows:
4- swim negative split free br 4/2 @ :50
4- swim free/NO FREE by 25's or choice @ :50
4- swim negative split free br 4/2 @ :45
4- swim free/NO FREE by 25's or choice @ :45
4- swim negative split free br 4/2 @ :40
4- swim free/NO FREE by 25's or choice @ :40
1:00 rest - get HR immediately & OML
With bleach bottle on vertical kicking, 6 sets of:
2 x 100 swim/kick @ 1:40
:20 FAST vertical kick
2 x 75 kick FAST @ 1:30
No rest between sets.
After 6th set...
1 x 400 pull free br 4/2 throughout w/choice equipment
1:00 rest
12 x 50 kick desc 1-3's to FAST
200 easy loosen = 6300 scy. Stretch tonight, have a great day!
SPRINTERS - written for scy
Glad you're feeling better
400 swim freestyle
400 reverse IM - each 100 is drill/fly kick on side/drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ :15 rest
odds- 50 ra2 la2 free drill, 50 choice
evens- 50 kick w/board negative split, 50 drill/swim NO FREE
24 x 50 as follows:
4- swim negative split free br 4/2 @ :50
4- swim free/NO FREE by 25's or choice @ :50
4- swim negative split free br 4/2 @ :45
4- swim free/NO FREE by 25's or choice @ :45
4- swim negative split free br 4/2 @ :40
4- swim free/NO FREE by 25's or choice @ :40
1:00 rest - get HR immediately & OML
With bleach bottle on vertical kicking, 6 sets of:
2 x 100 swim/kick @ 1:40
:20 FAST vertical kick
2 x 75 kick FAST @ 1:30
No rest between sets.
After 6th set...
1 x 400 pull free br 4/2 throughout w/choice equipment
1:00 rest
12 x 50 kick desc 1-3's to FAST
200 easy loosen = 6300 scy. Stretch tonight, have a great day!
Tuesday, May 19, 2009
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/fly kick on side/drill/breast kick on back by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ :15 rest as follows:
odds- 50 fist free br 3 getting water on forearms, 50 choice drill NO FREE
evens - 25 fly kick on side, 25 breast kick on back, 50 drill/swim by 25's choice
6 x 300 as follows:
2 x 75 ra2 la2 free/swim free/fly kick on side by 25's - swim with legs @ 1:30
3 x 50 swim free br 3 @ :50, except in even sets go free/NO FREE by 25's
No rest between sets.
After 6th 300, 1:00 rest, then...
3 x 50 swim/kick @ 1:00
2 x 75 kick FAST @ 1:45
3 x 50 swim/kick @ :55
2 x 75 kick FAST @ 1:45
3 x 50 swim/kick @ :50
2 x 75 kick FAST @ 1:45
3 x 75 swim/kick @ :45
2 x 75 kick FAST @ 1:45
1 x 400 pull free w/snorkel & buoy, paddles if you'd like
1:00 rest
12 x 50 kick descend 1-3's to smoking FAST @ 1:10
800 drill/choice by 100's
200 easy loosen = 7000 scm. Drink lots of water today, stretch tonight if you can. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/fly kick on side/drill/breast kick on back by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ :15 rest as follows:
odds- 50 fist free br 3 getting water on forearms, 50 choice drill NO FREE
evens - 25 fly kick on side, 25 breast kick on back, 50 drill/swim by 25's choice
6 x 300 as follows:
2 x 75 ra2 la2 free/swim free/fly kick on side by 25's - swim with legs @ 1:30
3 x 50 swim free br 3 @ :50, except in even sets go free/NO FREE by 25's
No rest between sets.
After 6th 300, 1:00 rest, then...
3 x 50 swim/kick @ 1:00
2 x 75 kick FAST @ 1:45
3 x 50 swim/kick @ :55
2 x 75 kick FAST @ 1:45
3 x 50 swim/kick @ :50
2 x 75 kick FAST @ 1:45
3 x 75 swim/kick @ :45
2 x 75 kick FAST @ 1:45
1 x 400 pull free w/snorkel & buoy, paddles if you'd like
1:00 rest
12 x 50 kick descend 1-3's to smoking FAST @ 1:10
800 drill/choice by 100's
200 easy loosen = 7000 scm. Drink lots of water today, stretch tonight if you can. Have a great day!
Monday, May 18, 2009
Monday, May 18, 2009
SPRINTERS - written for scy
Don't overdo it today
400 swim freestyle
400 reverse IM - each 100 is drill/breast kick on back - really loosen up your legs
200 easy choice skulling
1:00 rest
9 x 200 @ :20 rest as follows:
1- 50 fist free drill, 50 offside breathing drill
2- 50 swim free br 4/2, 100 drill backstroke - 25 ra, 25 la, then last 50 is swim backstroke
3- kick moderate negative split - concentrate on strong breakouts
1:00 rest after #9, then...
8 x 50 @ :55 - odds free, evens choice
1 x 400 pull free br 4/2 - roll hips, finish stroke
8 x 50 @ :50 - odds choice, evens free
1 x 400 pull free br 4/2 - different equipment than 1st 400
8 x 50 @ :45 - odds free, evens are NO FREE/choice by 25's
4 x 100 swim free/back by 50's @ 1:25
1 x 400 drill/skull or easy kick, by 50's
:20 rest
4 x 100 breast/back by 50's @ 1:35
Get HR immediately & OML
200 easy loosen = 6200 scy. Stretch tonight if you can, have plenty of water before you go to sleep. Have a great day!
SPRINTERS - written for scy
Don't overdo it today
400 swim freestyle
400 reverse IM - each 100 is drill/breast kick on back - really loosen up your legs
200 easy choice skulling
1:00 rest
9 x 200 @ :20 rest as follows:
1- 50 fist free drill, 50 offside breathing drill
2- 50 swim free br 4/2, 100 drill backstroke - 25 ra, 25 la, then last 50 is swim backstroke
3- kick moderate negative split - concentrate on strong breakouts
1:00 rest after #9, then...
8 x 50 @ :55 - odds free, evens choice
1 x 400 pull free br 4/2 - roll hips, finish stroke
8 x 50 @ :50 - odds choice, evens free
1 x 400 pull free br 4/2 - different equipment than 1st 400
8 x 50 @ :45 - odds free, evens are NO FREE/choice by 25's
4 x 100 swim free/back by 50's @ 1:25
1 x 400 drill/skull or easy kick, by 50's
:20 rest
4 x 100 breast/back by 50's @ 1:35
Get HR immediately & OML
200 easy loosen = 6200 scy. Stretch tonight if you can, have plenty of water before you go to sleep. Have a great day!
Monday, May 18, 2009
DISTANCE - written for scm
Strong finish to the kicking yesterday, good job.
600 swim freestyle
400 reverse IM- each 100 is drill/breast kick on back by 25's - really loosen up legs
200 easy choice skulling
1:00 rest
12 x 50 @ :10 rest - 2 fist free drill, 2 choice drill NO FREE OR FLY
12 x 75 swim
2- free br 3/5/3 by 25's @ 1:10
2- all back @ 1:15
2- breast/free/breast by 25's @ 1:15
6 x 50 swim breast/back by 25's @ :50 - you'll have to hustle here!
1:00 rest
4 sets of:
3 x 75 swim free br 3 @ 1:05
1 x 125 swim free br 3 @ 1:40 - @ 1:35 in 2nd set, @ 1:30 in 3rd set & @ 1:25 in 4th set!
No rest between sets; after 4th set continue right into...
3 x 300 swim negative split @ 4:30, except #2 is backstroke @ 5:00
8 x 100 swim free br 3 @ 1:15
1:00 rest
With fins, finish up with...
9 x 100 breast pull w/free kick, desc 1-3 to what you can @ 1:40
200 easy loosen = 7200 scm. Stretch tonight if you can and do a great job with your HW. Have a great day!
DISTANCE - written for scm
Strong finish to the kicking yesterday, good job.
600 swim freestyle
400 reverse IM- each 100 is drill/breast kick on back by 25's - really loosen up legs
200 easy choice skulling
1:00 rest
12 x 50 @ :10 rest - 2 fist free drill, 2 choice drill NO FREE OR FLY
12 x 75 swim
2- free br 3/5/3 by 25's @ 1:10
2- all back @ 1:15
2- breast/free/breast by 25's @ 1:15
6 x 50 swim breast/back by 25's @ :50 - you'll have to hustle here!
1:00 rest
4 sets of:
3 x 75 swim free br 3 @ 1:05
1 x 125 swim free br 3 @ 1:40 - @ 1:35 in 2nd set, @ 1:30 in 3rd set & @ 1:25 in 4th set!
No rest between sets; after 4th set continue right into...
3 x 300 swim negative split @ 4:30, except #2 is backstroke @ 5:00
8 x 100 swim free br 3 @ 1:15
1:00 rest
With fins, finish up with...
9 x 100 breast pull w/free kick, desc 1-3 to what you can @ 1:40
200 easy loosen = 7200 scm. Stretch tonight if you can and do a great job with your HW. Have a great day!
Sunday, May 17, 2009
Monday Morning, May 18, 2009
SPRINTERS - written for scy
Hope you're feeling better today, good job finishing the workout yesterday
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick breast on back
200 easy choice skulling
1:00 rest
2 sets of:
1 x 250 - odd 50's are choice drill, even 50's are fly kick on side
:10 rest
5 x 50 @ :15 rest - 25 skulling, 25 swim, feel water on hands & forearms
*5 x 100 @ :15 rest - 50 choice breaststroke drill, 50 swim/kick breaststroke by 25's
*in 2nd set, go 5 x 100's swim breast/free/breast/breast by 25's, build last 2 x 25's to strong finish
:30 rest between sets
After 2nd set, 1:00 rest, then.....
With belt & bleach bottle, as many sets as possible of (24 minutes for 4 sets):
1 minute continuous vertical kick - we'll mix up the kick on this
1 minute swim w/belt - :10 on, :10 off, 3 times
:30 FAST fly vertical kick
:20 swim w/belt
:10 rest - take off belt
3 x 50 swim @ :50 - 1 free, 1 breast/free by 25's, 1 all breast w/strong negative split
1:00 rest between sets, put belt back on
At 6:50, we'll go 3 starts before you go. Drink plenty of water, have a great day!
SPRINTERS - written for scy
Hope you're feeling better today, good job finishing the workout yesterday
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick breast on back
200 easy choice skulling
1:00 rest
2 sets of:
1 x 250 - odd 50's are choice drill, even 50's are fly kick on side
:10 rest
5 x 50 @ :15 rest - 25 skulling, 25 swim, feel water on hands & forearms
*5 x 100 @ :15 rest - 50 choice breaststroke drill, 50 swim/kick breaststroke by 25's
*in 2nd set, go 5 x 100's swim breast/free/breast/breast by 25's, build last 2 x 25's to strong finish
:30 rest between sets
After 2nd set, 1:00 rest, then.....
With belt & bleach bottle, as many sets as possible of (24 minutes for 4 sets):
1 minute continuous vertical kick - we'll mix up the kick on this
1 minute swim w/belt - :10 on, :10 off, 3 times
:30 FAST fly vertical kick
:20 swim w/belt
:10 rest - take off belt
3 x 50 swim @ :50 - 1 free, 1 breast/free by 25's, 1 all breast w/strong negative split
1:00 rest between sets, put belt back on
At 6:50, we'll go 3 starts before you go. Drink plenty of water, have a great day!
Sunday, May 17, 2009
LCM - if you can get up there
600 or 400 swim freestyle
400 reverse IM - each 50 is 1/2 drill 1/2 kick
200 easy choice skulling
1:00 rest
9 sets of:
1 x 100 drill @ 2:00
1* x 50 kick FAST @ 1:15
Add 1 x 50 kick FAST in each round; for 5th set, go 5 x 50 kick @ :55, make the interval, then back down to 4, then 3, etc... 50's kick FAST; on the way back down, 50's kick FAST are @ 1:20
After last 50 kick FAST...
1 x 200 drill
1:00 rest
1 x 150 kick FAST for time
1:00 rest
12 x 50 swim choice - 2 @ :55, 1 @ :45; 2 @ :55, 1 @ :40
1:00 rest
With fins, finish up with...
9 x 150 swim desc 1-3 to all out FAST @ 2:40
200 easy loosen = 5850 or 5650 lcm. Work on starts before you go & stretch tonight if you can. Have a great day!
LCM - if you can get up there
600 or 400 swim freestyle
400 reverse IM - each 50 is 1/2 drill 1/2 kick
200 easy choice skulling
1:00 rest
9 sets of:
1 x 100 drill @ 2:00
1* x 50 kick FAST @ 1:15
Add 1 x 50 kick FAST in each round; for 5th set, go 5 x 50 kick @ :55, make the interval, then back down to 4, then 3, etc... 50's kick FAST; on the way back down, 50's kick FAST are @ 1:20
After last 50 kick FAST...
1 x 200 drill
1:00 rest
1 x 150 kick FAST for time
1:00 rest
12 x 50 swim choice - 2 @ :55, 1 @ :45; 2 @ :55, 1 @ :40
1:00 rest
With fins, finish up with...
9 x 150 swim desc 1-3 to all out FAST @ 2:40
200 easy loosen = 5850 or 5650 lcm. Work on starts before you go & stretch tonight if you can. Have a great day!
Friday, May 15, 2009
Friday, May 15, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
3 sets of:
5 x 100 as follows:
2- 50 fist free, 50 fly kick on side @ 1:45
3- drill/swim by 25's NO FREE
4 x 75 @ 1:20 - drill/swim build to FAST/drill by 25's
1:00 rest
16 x 50 @ 2:00 as follows:
1- 20 FAST from a dive, 30 drill;
2- 30 FAST from a dive, 20 drill;
3- all FAST from a dive;
4- all drill
400 drill/choice by 50's
1:00 rest
5 sets of:
3 x 100 swim/kick by 50's desc 1-3 to FAST @ 1:40
1 x 200 kick negative split free in odd sets, swim in even sets - 2nd 100 should be juicy - @ 3:30 (kick) or 3:00 (swim)
200 easy loosen = 6700 scy.
Eat well this weekend, drink lots of water & stretch if you can. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
3 sets of:
5 x 100 as follows:
2- 50 fist free, 50 fly kick on side @ 1:45
3- drill/swim by 25's NO FREE
4 x 75 @ 1:20 - drill/swim build to FAST/drill by 25's
1:00 rest
16 x 50 @ 2:00 as follows:
1- 20 FAST from a dive, 30 drill;
2- 30 FAST from a dive, 20 drill;
3- all FAST from a dive;
4- all drill
400 drill/choice by 50's
1:00 rest
5 sets of:
3 x 100 swim/kick by 50's desc 1-3 to FAST @ 1:40
1 x 200 kick negative split free in odd sets, swim in even sets - 2nd 100 should be juicy - @ 3:30 (kick) or 3:00 (swim)
200 easy loosen = 6700 scy.
Eat well this weekend, drink lots of water & stretch if you can. Have a great day!
Friday, May 15, 2009
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
8 x 200 @ :20 rest, as follows:
odds- 50 choice drill/swim by 25's NO FREE, 50 kick ez/FAST by 25's
evens- 150 swim negative split free, then 50 choice free drill
8 x 25 @ :40 - 1/2 FAST 1/2 drill - 2 free, 2 NO FREE
1:00 rest
6 sets of:
2 x 50 drill @ 1:00
4 x 25 swim FAST @ :15 rest
1 x 100 kick FAST for time @ 2:00
1 x 200 swim negative split free br 3, 6 beat kick on 2nd 100 @ 3:00
After 6th set....
1 x 1200 pull free - 400 br 3/5/7/9 by 50 w/paddles & buoy, 400 w/snorkel & buoy, 400 w/buoy br 3/5/7/9 by 50's
200 easy loosen = 7400 scm. Eat well this weekend, stretch if you can. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
8 x 200 @ :20 rest, as follows:
odds- 50 choice drill/swim by 25's NO FREE, 50 kick ez/FAST by 25's
evens- 150 swim negative split free, then 50 choice free drill
8 x 25 @ :40 - 1/2 FAST 1/2 drill - 2 free, 2 NO FREE
1:00 rest
6 sets of:
2 x 50 drill @ 1:00
4 x 25 swim FAST @ :15 rest
1 x 100 kick FAST for time @ 2:00
1 x 200 swim negative split free br 3, 6 beat kick on 2nd 100 @ 3:00
After 6th set....
1 x 1200 pull free - 400 br 3/5/7/9 by 50 w/paddles & buoy, 400 w/snorkel & buoy, 400 w/buoy br 3/5/7/9 by 50's
200 easy loosen = 7400 scm. Eat well this weekend, stretch if you can. Have a great day!
Thursday, May 14, 2009
Friday Morning, May 15, 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
2 x 150 - 50 fist free drill br 4/2, 25 breast kick on back, @ :15 rest
1 x 150 - 25 fly kick on side, 50 drill/swim NO FREE - @ :15 rest
1 x 400 - 50 offside breathing freestyle drill, 50 swim free - build into FAST turn, @ :15 rest
2 x 150 - 50 breast pull w/dolphin kick OR 2 kicks 1 pull breast, 25 swim breaststroke @ :15 rest
1 x 150 - 25 choice skulling, 25 swim breaststroke build to FAST finish, @ :15 rest
1 x 400 swim free br 4/2 - negative split each 200
:15 rest
6 x 50 - 25 choice drill or skulling, then 25 moderate kick
1:00 rest
With fins, 8 sets of:
1 x 25 swim FAST @ :40 - get time
1 x 25 FAST LUNGBUSTER @ :40 - get time
1 x 50 drill perfect @ 1:00
1 x 50 - 25 LUNGBUSTER, 25 swim FAST @ 1:00, how close can you get to your time from 2 x 25's?
300 pull easy after last set (600 pull if there is time) = 4500 scy, then 2 starts before you go. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is swim/kick by 25's
200 easy choice skulling
1:00 rest
2 x 150 - 50 fist free drill br 4/2, 25 breast kick on back, @ :15 rest
1 x 150 - 25 fly kick on side, 50 drill/swim NO FREE - @ :15 rest
1 x 400 - 50 offside breathing freestyle drill, 50 swim free - build into FAST turn, @ :15 rest
2 x 150 - 50 breast pull w/dolphin kick OR 2 kicks 1 pull breast, 25 swim breaststroke @ :15 rest
1 x 150 - 25 choice skulling, 25 swim breaststroke build to FAST finish, @ :15 rest
1 x 400 swim free br 4/2 - negative split each 200
:15 rest
6 x 50 - 25 choice drill or skulling, then 25 moderate kick
1:00 rest
With fins, 8 sets of:
1 x 25 swim FAST @ :40 - get time
1 x 25 FAST LUNGBUSTER @ :40 - get time
1 x 50 drill perfect @ 1:00
1 x 50 - 25 LUNGBUSTER, 25 swim FAST @ 1:00, how close can you get to your time from 2 x 25's?
300 pull easy after last set (600 pull if there is time) = 4500 scy, then 2 starts before you go. Have a great day!
Thursday, May 14, 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 50 offside breathing free drill @ :10 rest
4 x 100 @ 1:45 - 50 choice drill NO FREE, 50 kick ez/FAST by 25's
2 sets of:
1 x 300 swim choice of stroke - drill/drill/swim by 25's
:20 rest
1 x 300 kick, descend the 3 x 100 to something strong in 1st set, to something juicy in 2nd set
:10 rest
8 x 50 swim or pull choice @ :45 - if free, br 4/2 throughout
1:00 rest between sets.
4 sets of:
3 x 125 swim free br 4/2 @ 1:40
1 x 150 swim free br 4/2 @ 1:40
6 x 25 @ :40
odds- 1/2 FAST swim, 1/2 drill
evens- kick FAST
1:00 rest after 1st & 3rd set only
Finish up with...
8 x 100 swim or pull free as follows:
if swim back, go @ 1:30 w/good turns & breakouts;
if pulling free, go @ 1:20 br 4/2 throughout, switching equipment after 4
200 easy loosen = 6600 scy. Eat well tonight, drink lots of water. 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 50 offside breathing free drill @ :10 rest
4 x 100 @ 1:45 - 50 choice drill NO FREE, 50 kick ez/FAST by 25's
2 sets of:
1 x 300 swim choice of stroke - drill/drill/swim by 25's
:20 rest
1 x 300 kick, descend the 3 x 100 to something strong in 1st set, to something juicy in 2nd set
:10 rest
8 x 50 swim or pull choice @ :45 - if free, br 4/2 throughout
1:00 rest between sets.
4 sets of:
3 x 125 swim free br 4/2 @ 1:40
1 x 150 swim free br 4/2 @ 1:40
6 x 25 @ :40
odds- 1/2 FAST swim, 1/2 drill
evens- kick FAST
1:00 rest after 1st & 3rd set only
Finish up with...
8 x 100 swim or pull free as follows:
if swim back, go @ 1:30 w/good turns & breakouts;
if pulling free, go @ 1:20 br 4/2 throughout, switching equipment after 4
200 easy loosen = 6600 scy. Eat well tonight, drink lots of water. Have a great day!
Thursday, May 14, 2009
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
6 x 100 @ :10 rest - 50 fist free drill, 50 choice drill NO FREE
8 x 50 swim @ :50 - 2 neg split free br 3, 2 free/NO FREE by 25's
1:00 rest
2 sets of:
2 x 400 swim @ :20 rest - each 400 is 200 neg split free & 200 neg split backstroke
1 x 400 50 kick ez/FAST by 25's, 50 drill choice
:20 rest
1 x 1200 swim as follows:
600 - 100 backstroke w/great turns & breakouts, 100 drill/kick FAST by 25's
600 drill/swim by 25's - build the swim to FAST - using your legs; go 300 free, 300 NO FREE, but all the same stroke
1:00 rest between sets.
200 easy loosen after 2nd set = 7200 scm. Do an excellent job on your HW tonight. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
6 x 100 @ :10 rest - 50 fist free drill, 50 choice drill NO FREE
8 x 50 swim @ :50 - 2 neg split free br 3, 2 free/NO FREE by 25's
1:00 rest
2 sets of:
2 x 400 swim @ :20 rest - each 400 is 200 neg split free & 200 neg split backstroke
1 x 400 50 kick ez/FAST by 25's, 50 drill choice
:20 rest
1 x 1200 swim as follows:
600 - 100 backstroke w/great turns & breakouts, 100 drill/kick FAST by 25's
600 drill/swim by 25's - build the swim to FAST - using your legs; go 300 free, 300 NO FREE, but all the same stroke
1:00 rest between sets.
200 easy loosen after 2nd set = 7200 scm. Do an excellent job on your HW tonight. Have a great day!
Wednesday, May 13, 2009
Wednesday, May 13, 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
14 x 50 @ :10 rest
odds- choice freestyle drill
evens- choice breaststroke drill/fly kick on side by 25's
3 x 200 kick negative split @ :15 rest
6 x 150 as fllows:
odds- swim negative split freestyle @ 1:50
evens- drill/swim by 25's NO FREESTYLE @ 2:20 - build the swim 25's to a strong finish
12 x 25 @ :35 - 1/2 FAST 1/2 drill - 3 of each stroke
1:00 rest
6 sets of:
3 x 75 swim IM descend 1-3 @ 1:30
1 x 75 drill choice @ 1:30
1 x 100 swim FAST IM - should be juicy
1 x 50 easy choice @ 1:00
No rest between sets - we need to keep the workout moving along here
200 easy loosen after last set = 6400 scy. Do an excellent job with your HW tonight, aerobic & 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
14 x 50 @ :10 rest
odds- choice freestyle drill
evens- choice breaststroke drill/fly kick on side by 25's
3 x 200 kick negative split @ :15 rest
6 x 150 as fllows:
odds- swim negative split freestyle @ 1:50
evens- drill/swim by 25's NO FREESTYLE @ 2:20 - build the swim 25's to a strong finish
12 x 25 @ :35 - 1/2 FAST 1/2 drill - 3 of each stroke
1:00 rest
6 sets of:
3 x 75 swim IM descend 1-3 @ 1:30
1 x 75 drill choice @ 1:30
1 x 100 swim FAST IM - should be juicy
1 x 50 easy choice @ 1:00
No rest between sets - we need to keep the workout moving along here
200 easy loosen after last set = 6400 scy. Do an excellent job with your HW tonight, aerobic & kicking tomorrow. Have a great day!
Wednesday, May 13, 2009
DISTANCE - written for scm
No dillydallying with this workout!
600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
9 x 200 as follows (3 times through the following):
1- swim free, except 3rd 50 is choice drill fly (swim fly on 7th 200)
2- swim free, except 3rd 50 is choice drill back (swim back on 8th 200)
3- swim free, except 3rd 50 is choice drill breaststroke (swim breast on 9th 200)
1:00 rest
5 sets of:
3 x 125 swim free br 3 @ 1:40
3 x 75 swim IM (NO FREE) desc 1-3 to FAST @ 1:40
1 x 50 easy drill @ 1:00
1 x 100 swim IM FAST - something juicy here! @ 2:00
Easy 250 loosen after 5th set = 7000 scm. Do an excellent job with your HW tonight & get excited for your trip this summer. Have a great day!
DISTANCE - written for scm
No dillydallying with this workout!
600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
9 x 200 as follows (3 times through the following):
1- swim free, except 3rd 50 is choice drill fly (swim fly on 7th 200)
2- swim free, except 3rd 50 is choice drill back (swim back on 8th 200)
3- swim free, except 3rd 50 is choice drill breaststroke (swim breast on 9th 200)
1:00 rest
5 sets of:
3 x 125 swim free br 3 @ 1:40
3 x 75 swim IM (NO FREE) desc 1-3 to FAST @ 1:40
1 x 50 easy drill @ 1:00
1 x 100 swim IM FAST - something juicy here! @ 2:00
Easy 250 loosen after 5th set = 7000 scm. Do an excellent job with your HW tonight & get excited for your trip this summer. Have a great day!
Tuesday, May 12, 2009
Wednesday Morning, May 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
4 x 50 ra2 la2 freestyle drill @ 1:00
4 x 75 @ 1:20 - 25 breast kick on back, 50 choice drill NO FREE
8 x 25 @ :40 - 1/2 dolphin kick underwater - smooth continuous kick to halfway, then breakout, drill choice to the end
8 x 25 @ :40 - 1/2 dolphin kick underwater, then breakout smooth & strong and swim back to the end
1:00 rest
2 sets of:
3 x 50 swim/kick choice by 25's @ :45
1 x 200 swim free br 4/2 throughout @ 2:30
5 x 50 swim choice NO FREE @ :45
1 x 200 swim choice, 3rd 50 is kick @ 2:30
4 x 50 drill/swim by 25's @ 1:00 - build the 25 swim to FAST - go fly in 2nd set
No rest between sets.
With fins, 24 x 25 as follows:
1 x 25 drill choice fly @ :40
1 x 25 swim fly build to FAST @ :20
1 x 25 LUNGBUSTER @ :40
No rest between sets of 3.
After last 25, go 200 easy loosen = 4700 scy, then 2 starts before you go. 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
4 x 50 ra2 la2 freestyle drill @ 1:00
4 x 75 @ 1:20 - 25 breast kick on back, 50 choice drill NO FREE
8 x 25 @ :40 - 1/2 dolphin kick underwater - smooth continuous kick to halfway, then breakout, drill choice to the end
8 x 25 @ :40 - 1/2 dolphin kick underwater, then breakout smooth & strong and swim back to the end
1:00 rest
2 sets of:
3 x 50 swim/kick choice by 25's @ :45
1 x 200 swim free br 4/2 throughout @ 2:30
5 x 50 swim choice NO FREE @ :45
1 x 200 swim choice, 3rd 50 is kick @ 2:30
4 x 50 drill/swim by 25's @ 1:00 - build the 25 swim to FAST - go fly in 2nd set
No rest between sets.
With fins, 24 x 25 as follows:
1 x 25 drill choice fly @ :40
1 x 25 swim fly build to FAST @ :20
1 x 25 LUNGBUSTER @ :40
No rest between sets of 3.
After last 25, go 200 easy loosen = 4700 scy, then 2 starts before you go. Have a great day!
Tuesday, May 12, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
2 x 200 @ :15 rest - 50 fist free drill, 50 choice drill NO FREE
6 x 100 @ 1:40 - 50 drill/swim backstroke, 50 drill/swim breaststroke - by 25's, build the 25's swim to a strong finish
1:00 rest
2 x 400 pull free br 4/2 @ :20 rest - roll hips, finish stroke
8 x 50 kick @ :50
2 x 300 swim backstroke @ :20 rest, desc 1-2 to what you can
8 x 50 kick @ :45
3 x 100 swim free br 4/2 @ 1:10
6 x 100 swim free br 4/2 - 2 @ 1:15, 1 @ 1:05
12 x 50 kick - 2 @ :50, 1 @ :40, 2 @ :50, 1 @ :35
50 easy, then...
8 x 75 kick FAST @ 1:45 - 4 on back, 4 with board
200 easy loosen = 6550 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/drill/swim by 25's
200 easy choice skulling
1:00 rest
2 x 200 @ :15 rest - 50 fist free drill, 50 choice drill NO FREE
6 x 100 @ 1:40 - 50 drill/swim backstroke, 50 drill/swim breaststroke - by 25's, build the 25's swim to a strong finish
1:00 rest
2 x 400 pull free br 4/2 @ :20 rest - roll hips, finish stroke
8 x 50 kick @ :50
2 x 300 swim backstroke @ :20 rest, desc 1-2 to what you can
8 x 50 kick @ :45
3 x 100 swim free br 4/2 @ 1:10
6 x 100 swim free br 4/2 - 2 @ 1:15, 1 @ 1:05
12 x 50 kick - 2 @ :50, 1 @ :40, 2 @ :50, 1 @ :35
50 easy, then...
8 x 75 kick FAST @ 1:45 - 4 on back, 4 with board
200 easy loosen = 6550 scy. Do an excellent job with your HW tonight, stretch if you can. Have a great day!
Tuesday, May 12, 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
18 x 75 in sets of 6, all @ :10 rest:
1-6, 50 fist free br 3, 25 fly kick on side
7-12, 50 offside breathing free, 25 breast kick on back
13-18, 25 kick FAST free on back, 50 drill NO FREE
4 x 400 swim negative split free br 3 @ 5:30 - good turns & breakouts throughout
1:00 rest
3 sets of:
2 x 50 choice swim @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
2 x 50 kick @ :55 (@ :50 in 2nd set, @ :45 in 3rd set
3 x 100 swim/kick by 50's @ 1:30 (@ 1:40 in 2nd set desc 1-3, @ 1:50 in 3rd set desc 1-3)
1 x 400 kick IM - each 100 is ez/FAST by 50's - in 1st & 3rd sets, 400 kick is with board & snorkel
1:00 rest between sets.
200 easy loosen after 3rd set = 7050 scm. Do an excellent job with your HW tonight & get excited for the rest of the summer! 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
18 x 75 in sets of 6, all @ :10 rest:
1-6, 50 fist free br 3, 25 fly kick on side
7-12, 50 offside breathing free, 25 breast kick on back
13-18, 25 kick FAST free on back, 50 drill NO FREE
4 x 400 swim negative split free br 3 @ 5:30 - good turns & breakouts throughout
1:00 rest
3 sets of:
2 x 50 choice swim @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
2 x 50 kick @ :55 (@ :50 in 2nd set, @ :45 in 3rd set
3 x 100 swim/kick by 50's @ 1:30 (@ 1:40 in 2nd set desc 1-3, @ 1:50 in 3rd set desc 1-3)
1 x 400 kick IM - each 100 is ez/FAST by 50's - in 1st & 3rd sets, 400 kick is with board & snorkel
1:00 rest between sets.
200 easy loosen after 3rd set = 7050 scm. Do an excellent job with your HW tonight & get excited for the rest of the summer! Have a great day!
Monday, May 11, 2009
Monday, May 11, 2009
MEET RESULTS, TWIN-VITE @ UM
Congratulations to Erin & Jacob on an outstanding weekend up at UM!
EC-
200 Free, 2:12.82;
100 Back, 1:13.24
50 Free, 21.12
100 Free, 59.78** - Swim of the Meet!
200 Back, 2:36.11
400 Free, 4:40.30 - new Sectional cut!
JD-
200 Free, 2:01.53 - new Sectional cut!
200 Fly, 2:11.15** - Swim of the Meet!
1500 Free, 17:16.25 (split 8:37/8:39)
400 Free, 4:22.88 - new Sectional cut!
A great weekend for both of you, keep up the good work & enjoy your day off!
MEET RESULTS, TWIN-VITE @ UM
Congratulations to Erin & Jacob on an outstanding weekend up at UM!
EC-
200 Free, 2:12.82;
100 Back, 1:13.24
50 Free, 21.12
100 Free, 59.78** - Swim of the Meet!
200 Back, 2:36.11
400 Free, 4:40.30 - new Sectional cut!
JD-
200 Free, 2:01.53 - new Sectional cut!
200 Fly, 2:11.15** - Swim of the Meet!
1500 Free, 17:16.25 (split 8:37/8:39)
400 Free, 4:22.88 - new Sectional cut!
A great weekend for both of you, keep up the good work & enjoy your day off!
Friday, May 8, 2009
Friday, May 8, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/breast kick on back/drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ 1:20
25 drill, 25 swim - same stroke for both, 25 choice kick
1 x 400 - 100 drill/swim back by 25's, 100 swim IM, 2 times through
4 x 75 @ 1:45
25 choice easy kick, 25 drill - :10 rest, 25 swim build to FAST finish
12 x 50 swim choice @ :55 - smooth & easy
1 x 400 pull free br 4/2, choice of equipment
1:00 rest
With fins, finish up with...
24 x 25 @ :40
1&2- 1/2 FAST 1/2 drill;
3- build to all out FAST finish
200 easy loosen after #24 = 3800 scy. Stretch tonight if you can, get excited for the meet. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/breast kick on back/drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ 1:20
25 drill, 25 swim - same stroke for both, 25 choice kick
1 x 400 - 100 drill/swim back by 25's, 100 swim IM, 2 times through
4 x 75 @ 1:45
25 choice easy kick, 25 drill - :10 rest, 25 swim build to FAST finish
12 x 50 swim choice @ :55 - smooth & easy
1 x 400 pull free br 4/2, choice of equipment
1:00 rest
With fins, finish up with...
24 x 25 @ :40
1&2- 1/2 FAST 1/2 drill;
3- build to all out FAST finish
200 easy loosen after #24 = 3800 scy. Stretch tonight if you can, get excited for the meet. Have a great day!
Friday, May 8, 2009
DISTANCE - written for scm
JUICY kicking yesterday!
600 swim freestyle
400 reverse IM - each 100 is drill/breast kick on back/drill/swim by 25's
200 easy choice skulling
1:00 rest
2 sets of:
4 x 100 @ :10 rest - 50 offside breathing freestyle drill, 50 choice backstroke drill
4 x 75 @ :15 rest - 25 easy choice kick, 50 drill/swim backstroke
4 x 50 @ :10 rest - swim (back in 1st set; swim free in 2nd set) w/great breakouts & FAST TURNS
1 x 400 pull free br 3/5/7/9 by 50's (8 x 50 swim free @ :55 in 2nd set, evens are moderate negative split)
1:00 rest between sets.
After 2nd set, put fins on and finish up with:
20 x 25 @ :45
1- 1/2 FAST 1/2 easy; 2- build to FAST; 3- all drill; 4- all FAST
100 easy loosen = 4400 scm.
Eat well tonight, get excited for the meet. Have a great day!
DISTANCE - written for scm
JUICY kicking yesterday!
600 swim freestyle
400 reverse IM - each 100 is drill/breast kick on back/drill/swim by 25's
200 easy choice skulling
1:00 rest
2 sets of:
4 x 100 @ :10 rest - 50 offside breathing freestyle drill, 50 choice backstroke drill
4 x 75 @ :15 rest - 25 easy choice kick, 50 drill/swim backstroke
4 x 50 @ :10 rest - swim (back in 1st set; swim free in 2nd set) w/great breakouts & FAST TURNS
1 x 400 pull free br 3/5/7/9 by 50's (8 x 50 swim free @ :55 in 2nd set, evens are moderate negative split)
1:00 rest between sets.
After 2nd set, put fins on and finish up with:
20 x 25 @ :45
1- 1/2 FAST 1/2 easy; 2- build to FAST; 3- all drill; 4- all FAST
100 easy loosen = 4400 scm.
Eat well tonight, get excited for the meet. Have a great day!
Thursday, May 7, 2009
Friday Morning, May 8, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
3 sets of:
6 x 25 @ :35
odds- drill, evens- easy kick choice
1 x 200 drill/swim by 25's (NO FREE in 2nd or 3rd set)
:30 rest between sets.
6 x 150 pull free br 4/2 @ 2:10 - roll hips, finish stroke
1:00 rest
16 x 50 @ 2:00 from a dive
1 - 20 yards FAST/30 drill
2- 30 yards FAST/20 drill
3- all FAST
4- all drill
With fins, finish up with...
16 x 25 @ :40
1- 1/2 FAST 1/2 drill
2- build to FAST
3- all drill
200 easy losen after fin set = 4350 scy. Hope your exam goes well, have a great day!
4- all FAST
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
3 sets of:
6 x 25 @ :35
odds- drill, evens- easy kick choice
1 x 200 drill/swim by 25's (NO FREE in 2nd or 3rd set)
:30 rest between sets.
6 x 150 pull free br 4/2 @ 2:10 - roll hips, finish stroke
1:00 rest
16 x 50 @ 2:00 from a dive
1 - 20 yards FAST/30 drill
2- 30 yards FAST/20 drill
3- all FAST
4- all drill
With fins, finish up with...
16 x 25 @ :40
1- 1/2 FAST 1/2 drill
2- build to FAST
3- all drill
200 easy losen after fin set = 4350 scy. Hope your exam goes well, have a great day!
4- all FAST
Thursday, May 7, 2009
SPRINTERS - written for scy
Hope Carla's workout went well for you this morning
400 swim freestyle
400 reverse IM - each 100 is swim/kick by 25's
200 easy choice skulling
1:00 rest
6 x 150 @ :20 rest
odds- drill/swim freestyle by 25's
evens- drill/swim choice NO FREE by 25's
12 x 25 @ :40
2- 1/2 kick FAST w/explosive breakouts, 1/2 kick easy; 1- LUNGBUSTER
2 x 200 kick negative split @ 3:15
12 x 25 @ :35
2- kick FAST w/explosive breakouts, 1- LUNGBUSTER
2 x 300 IM @ 4:45 - 75 of each stroke
1st 300, each 75 is drill/swim/drill by 25's
2nd 300, each 75 is swim/drill/swim by 25's - swim 25's should be strong
12 x 25 @ :30 kick w/board
odds are 1/2 FAST 1/2 easy
evens are kick all FAST
2 x 400 pull free br 4/2 throughout @ :15 rest - choice equipment
1:00 rest
3 sets of:
6 x 50 kick @ :50 - evens are negative split; 2nd set w/board
1 x 300 swim choice - odd sets, swim FAST inside the flags (turns & breakouts)
even sets, swim FAST between the flags (middle 15 yards of each 25)
1:00 rest between sets.
200 easy loosen after 3rd set = 6600 scy. Stretch tonight if you can, have a great day!
SPRINTERS - written for scy
Hope Carla's workout went well for you this morning
400 swim freestyle
400 reverse IM - each 100 is swim/kick by 25's
200 easy choice skulling
1:00 rest
6 x 150 @ :20 rest
odds- drill/swim freestyle by 25's
evens- drill/swim choice NO FREE by 25's
12 x 25 @ :40
2- 1/2 kick FAST w/explosive breakouts, 1/2 kick easy; 1- LUNGBUSTER
2 x 200 kick negative split @ 3:15
12 x 25 @ :35
2- kick FAST w/explosive breakouts, 1- LUNGBUSTER
2 x 300 IM @ 4:45 - 75 of each stroke
1st 300, each 75 is drill/swim/drill by 25's
2nd 300, each 75 is swim/drill/swim by 25's - swim 25's should be strong
12 x 25 @ :30 kick w/board
odds are 1/2 FAST 1/2 easy
evens are kick all FAST
2 x 400 pull free br 4/2 throughout @ :15 rest - choice equipment
1:00 rest
3 sets of:
6 x 50 kick @ :50 - evens are negative split; 2nd set w/board
1 x 300 swim choice - odd sets, swim FAST inside the flags (turns & breakouts)
even sets, swim FAST between the flags (middle 15 yards of each 25)
1:00 rest between sets.
200 easy loosen after 3rd set = 6600 scy. Stretch tonight if you can, have a great day!
Thursday, May 7, 2009
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 choice drill NO FREE @ :10 rest
6 x 75 @ :10 rest - 25 breast kick on back, 50 catch-up freestyle drill
8 x 100 IM @ :10 rest - #1 is drill each 25, except freestyle is swim; #2 is drill each 25, except breaststroke is swim; #3 is drill each 25, except backstroke is swim; #4 is drill each 25, except fly is swim - 2 times through
16 x 50 swim - 2 free br 3 @ :45, 2 swim choice - 2nd 25 is NO FREE
1 x 1200 - 1st & 3rd 300 are drill/swim by 25's, descend the swim 25's 1-3 to what you can; 2nd & 4th 300's are kick/swim, desc the 25's kick 1-3 to what you can
1:00 rest
18 x 100 @ 1:40 in sets of 3
1- swim choice;
2- swim/kick by 50's choice;
3- all kick FAST
1:00 rest
1 x 600 kick, each 200 is negative split, even 100's are 75 kick FAST, 25 LUNGBUSTER!
200 easy loosen = 7250 scm. Do an excellent job with your HW and get excited for the meet this weekend. Tomorrow all easy. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 choice drill NO FREE @ :10 rest
6 x 75 @ :10 rest - 25 breast kick on back, 50 catch-up freestyle drill
8 x 100 IM @ :10 rest - #1 is drill each 25, except freestyle is swim; #2 is drill each 25, except breaststroke is swim; #3 is drill each 25, except backstroke is swim; #4 is drill each 25, except fly is swim - 2 times through
16 x 50 swim - 2 free br 3 @ :45, 2 swim choice - 2nd 25 is NO FREE
1 x 1200 - 1st & 3rd 300 are drill/swim by 25's, descend the swim 25's 1-3 to what you can; 2nd & 4th 300's are kick/swim, desc the 25's kick 1-3 to what you can
1:00 rest
18 x 100 @ 1:40 in sets of 3
1- swim choice;
2- swim/kick by 50's choice;
3- all kick FAST
1:00 rest
1 x 600 kick, each 200 is negative split, even 100's are 75 kick FAST, 25 LUNGBUSTER!
200 easy loosen = 7250 scm. Do an excellent job with your HW and get excited for the meet this weekend. Tomorrow all easy. Have a great day!
Wednesday, May 6, 2009
Wednesday, May 6, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
4 x 100 @ :10 rest - 50 offside breathing freestyle drill, 50 choice kick
4 x 100 @ 1:45- 50 ra2 la2 free, 50 drill/swim by 25's NO FREE
4 x 100 @ 1:45- 50 choice kick, 50 swim negative split backstroke
1:00 rest - get HR immediately & OML
7 sets of:
3 x 75 swim free br 4/2 @ :55
3 x 50 swim at 200 GP @ :55
1 x 100 easy drill
1:00 rest between sets
After 4th & 7th set.....
1 x 150 swim FAST from a dive
600 easy drill, pull or combination of the two = 6425 scy. Stretch tonight, eat well & get excited for the meet this weekend. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
4 x 100 @ :10 rest - 50 offside breathing freestyle drill, 50 choice kick
4 x 100 @ 1:45- 50 ra2 la2 free, 50 drill/swim by 25's NO FREE
4 x 100 @ 1:45- 50 choice kick, 50 swim negative split backstroke
1:00 rest - get HR immediately & OML
7 sets of:
3 x 75 swim free br 4/2 @ :55
3 x 50 swim at 200 GP @ :55
1 x 100 easy drill
1:00 rest between sets
After 4th & 7th set.....
1 x 150 swim FAST from a dive
600 easy drill, pull or combination of the two = 6425 scy. Stretch tonight, eat well & get excited for the meet this weekend. Have a great day!
Wednesday, May 6, 2009
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
14 x 50 @ 1:00
1-4: choice free drill
5-8: choice fly drill
8-12: swim/kick fly by 25's
13-14: go 4 x 25 1/2 FAST 1/2 drill fly @ :35
1 x 200 drill/kick by 25's - build your kick to strong
1:00 rest
8 sets of:
3 x 75 swim free br 3 @ 1:05
3 x 50 swim FAST fly @ 1:05
1 x 50 easy loosen
1:00 rest between sets.
After 4th & 8th set...
1 x 150 swim FAST fly for time
200 easy drill after 150 for time
After 2nd 150 fly...
3 x 400 swim negative split freestyle br 3 @ 5:40
200 easy loosen = 7200 scm.
Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
14 x 50 @ 1:00
1-4: choice free drill
5-8: choice fly drill
8-12: swim/kick fly by 25's
13-14: go 4 x 25 1/2 FAST 1/2 drill fly @ :35
1 x 200 drill/kick by 25's - build your kick to strong
1:00 rest
8 sets of:
3 x 75 swim free br 3 @ 1:05
3 x 50 swim FAST fly @ 1:05
1 x 50 easy loosen
1:00 rest between sets.
After 4th & 8th set...
1 x 150 swim FAST fly for time
200 easy drill after 150 for time
After 2nd 150 fly...
3 x 400 swim negative split freestyle br 3 @ 5:40
200 easy loosen = 7200 scm.
Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!
Tuesday, May 5, 2009
Wednesday Morning, May 6, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of (1st set all @ :15 rest, 2nd set all @ :10 rest):
2 x 75 - 50 fist free, 25 breast kick on back
1 x 100 swim backstroke
2 x 75 - 50 catch-up free, 25 choice kick
2 x 100 - 50 swim, 50 kick - all choice, swim and kick can be different strokes
1:00 rest between sets.
After 2nd set, get right into...
1 x 800 pull free br 4/2 throughout
1:00 rest
With bleach bottle & belt, 8 sets of:
2 min vertical kick - :30 kick, :10 rest for 3 rounds (kick is :20 moderate & :10 FAST)
1 minute swim - :10 swim, :10 rest, 3 times through - explosive off the wall each time, try to hold your furthest spot from the wall with your kick
After 8th set...
200 easy drilling & 3 starts before you go. Eat well, drink lots of water, have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of (1st set all @ :15 rest, 2nd set all @ :10 rest):
2 x 75 - 50 fist free, 25 breast kick on back
1 x 100 swim backstroke
2 x 75 - 50 catch-up free, 25 choice kick
2 x 100 - 50 swim, 50 kick - all choice, swim and kick can be different strokes
1:00 rest between sets.
After 2nd set, get right into...
1 x 800 pull free br 4/2 throughout
1:00 rest
With bleach bottle & belt, 8 sets of:
2 min vertical kick - :30 kick, :10 rest for 3 rounds (kick is :20 moderate & :10 FAST)
1 minute swim - :10 swim, :10 rest, 3 times through - explosive off the wall each time, try to hold your furthest spot from the wall with your kick
After 8th set...
200 easy drilling & 3 starts before you go. Eat well, drink lots of water, have a great day!
Tuesday, May 5, 2009
SPRINTERS - written for scy
The clock is in the office under the couch
400 swim freestyle
400 reverse IM - each 100 is drill/fly kick on side/drill/breast kick on back - by 25's
200 easy choice skulling
1:00 rest
4 x 50 choice free drill @ 1:00
4 x 50 catch-up free drill w/overkick @ 1:00
4 x 75 @ 1:15 - drill/kick/drill by 25's NO FREE
8 x 50 swim free/NO FREE by 25's @ :45
8 x 25 @ :35 - odds are 1/2 FAST 1/2 drill; evens are build to FAST finish
1:00 rest
4 total sets of:
3 x 150 as follows-
1 x 75 swim IM @ 1:10
1 x 50 kick FAST @ :45
1 x 25 LUNGBUSTER @ :35
After the 3rd 150, continue right into...
3 x 50 kick @ :50
1 x 150 kick FAST for time
1:00 rest between sets
After 4th set, continue right into...
9 x 100 pull free br 4/2 @ 1:25 - change equipment in sets of 3
200 easy loosen = 6400 scy. Stretch tonight if you can, eat well. Have a great day!
SPRINTERS - written for scy
The clock is in the office under the couch
400 swim freestyle
400 reverse IM - each 100 is drill/fly kick on side/drill/breast kick on back - by 25's
200 easy choice skulling
1:00 rest
4 x 50 choice free drill @ 1:00
4 x 50 catch-up free drill w/overkick @ 1:00
4 x 75 @ 1:15 - drill/kick/drill by 25's NO FREE
8 x 50 swim free/NO FREE by 25's @ :45
8 x 25 @ :35 - odds are 1/2 FAST 1/2 drill; evens are build to FAST finish
1:00 rest
4 total sets of:
3 x 150 as follows-
1 x 75 swim IM @ 1:10
1 x 50 kick FAST @ :45
1 x 25 LUNGBUSTER @ :35
After the 3rd 150, continue right into...
3 x 50 kick @ :50
1 x 150 kick FAST for time
1:00 rest between sets
After 4th set, continue right into...
9 x 100 pull free br 4/2 @ 1:25 - change equipment in sets of 3
200 easy loosen = 6400 scy. Stretch tonight if you can, eat well. Have a great day!
Tuesday, May 5, 2009
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/fly kick on side/drill/breast kick on back by 25's
200 easy choice skulling
1:00 rest
8 x 50 drill/swim by 25's @ :10 rest - 2 free, 2 back
2 x 300 @ :20 rest - 50 catch-up free, 25 breast pull w/free kick
1:00 rest
3 sets of:
9 x 50 - 2 swim free/back by 25's @ :55, 1 swim free neg split @ :45
1 x 150 swim backstroke w/good breakouts
1 x 400 kick - 1st & 3rd set with a board, going 75 moderate, 25 strong; 2nd set on back, 50 choice, 50 breast kick on back
1:00 rest between sets.
After 3rd set, finish up with...
1 x 1200 pull free - 400 br 3/5, 400 br 3/7, 400 br 3/9, by 50's
200 easy loosen = 6600 scm. Do an excellent job with your HW tonight & get excited for the meet. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/fly kick on side/drill/breast kick on back by 25's
200 easy choice skulling
1:00 rest
8 x 50 drill/swim by 25's @ :10 rest - 2 free, 2 back
2 x 300 @ :20 rest - 50 catch-up free, 25 breast pull w/free kick
1:00 rest
3 sets of:
9 x 50 - 2 swim free/back by 25's @ :55, 1 swim free neg split @ :45
1 x 150 swim backstroke w/good breakouts
1 x 400 kick - 1st & 3rd set with a board, going 75 moderate, 25 strong; 2nd set on back, 50 choice, 50 breast kick on back
1:00 rest between sets.
After 3rd set, finish up with...
1 x 1200 pull free - 400 br 3/5, 400 br 3/7, 400 br 3/9, by 50's
200 easy loosen = 6600 scm. Do an excellent job with your HW tonight & get excited for the meet. Have a great day!
Monday, May 4, 2009
Monday, May 4, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 300 @ :20 rest
odds- 50 ra2 la2 free drill, 50 choice drill NO FREE
evens - 50 fist free drill, 50 drill/swim by 25's NO FREE
16 x 50 @ 1:00
2- drill/swim by 25's free - count strokes on 25 swim, desc 1-2 if you can;
2- drill/swim by 25's NO FREE, count strokes on 25 swim, desc 1-2 if you can
4 x 600 as follows, @ :30 rest
1- pull freestyle w/choice equipment, br 4/2
2- kick choice on back (all free or IM order by 50's), desc the 150's 1-3
3- swim backstroke with good hip rotation & breakouts
4- kick choice - different from #2 - w/board, desc the 150's 1-3
1:00 rest
With fins, finish up with...
9 x 100 breast pull w/choice kick @ 1:40, desc 1-3 (one set of 3 with paddles)
200 easy loosen = 6500 scy. Stretch tonight, eat well. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 300 @ :20 rest
odds- 50 ra2 la2 free drill, 50 choice drill NO FREE
evens - 50 fist free drill, 50 drill/swim by 25's NO FREE
16 x 50 @ 1:00
2- drill/swim by 25's free - count strokes on 25 swim, desc 1-2 if you can;
2- drill/swim by 25's NO FREE, count strokes on 25 swim, desc 1-2 if you can
4 x 600 as follows, @ :30 rest
1- pull freestyle w/choice equipment, br 4/2
2- kick choice on back (all free or IM order by 50's), desc the 150's 1-3
3- swim backstroke with good hip rotation & breakouts
4- kick choice - different from #2 - w/board, desc the 150's 1-3
1:00 rest
With fins, finish up with...
9 x 100 breast pull w/choice kick @ 1:40, desc 1-3 (one set of 3 with paddles)
200 easy loosen = 6500 scy. Stretch tonight, eat well. Have a great day!
Monday, May 4, 2009
DISTANCE - written for scm
Fly looked real good yesterday
600 swim freestyle
400 reverse IM -e ach 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 300 @ :20 rest
odds- 50 fist free, 50 choice drill NO FREE
evens - 75 drill/drill/kick by 25's NO FREE, 50 offside breathing free drill, 25 breast kick on back
8 x 50 @ 1:00
2- 25 swim 1/2 FAST 1/2 easy, 25 drill
2- kick 1/2 FAST 1/2 easy, 25 drill
6 x 100 swim negative split free br 3 @ 1:20
1 x 400 pull free br 3/5/7/9 by 50's w/buoy
1:00 rest
8 x 100 swim free br 3 @ 1:15 - good legs on 2nd half
1 x 400 pull free br 3/5, 3/9 by 50's
1:00 rest
6* x 100 swim free br 3 @ 1:10
1 x 400 pull free w/snorkel & paddles
1:00 rest
* - no fewer than 6 x 100, no more than 12
3 x 50 kick descend 1-3 to something juicy @ 1:10
1:00 rest
MYSTERY SET
200 easy loosen = 7150 scm. Stretch tonight if you can & do an excellent job with your HW. Have a great day!
DISTANCE - written for scm
Fly looked real good yesterday
600 swim freestyle
400 reverse IM -e ach 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 300 @ :20 rest
odds- 50 fist free, 50 choice drill NO FREE
evens - 75 drill/drill/kick by 25's NO FREE, 50 offside breathing free drill, 25 breast kick on back
8 x 50 @ 1:00
2- 25 swim 1/2 FAST 1/2 easy, 25 drill
2- kick 1/2 FAST 1/2 easy, 25 drill
6 x 100 swim negative split free br 3 @ 1:20
1 x 400 pull free br 3/5/7/9 by 50's w/buoy
1:00 rest
8 x 100 swim free br 3 @ 1:15 - good legs on 2nd half
1 x 400 pull free br 3/5, 3/9 by 50's
1:00 rest
6* x 100 swim free br 3 @ 1:10
1 x 400 pull free w/snorkel & paddles
1:00 rest
* - no fewer than 6 x 100, no more than 12
3 x 50 kick descend 1-3 to something juicy @ 1:10
1:00 rest
MYSTERY SET
200 easy loosen = 7150 scm. Stretch tonight if you can & do an excellent job with your HW. Have a great day!
Sunday, May 3, 2009
Monday Morning, May 4, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
3 sets of:
2 x 125 - 50 fist free br 4/2, 75 drill/drill/kick by 25's, @ :10 rest
3 x 50 drill/swim NO FREE @ 1:00 - build the 25 swim to strong finish w/your legs
No rest between sets.
1:00 rest after 3rd set, get HR
4 sets of:
2 x 50 drill @ 1:00
2 x 75 swim free/NO FREE/free by 25's @ 1:00
2 x 75 @ 1:00 - 50 swim free br 4/2, 25 kick
1 x 150 swim free br 4/2 @ 1:40 - smooth on the way, good legs on the 2nd 75
4 x 50 kick @ :55 (@ :50 in 2nd set, @ :45 in 3rd set, @ :40 in 4th set)
No rest between sets.
200 easy loosen after 4th set = 5400 scy. Some longer kicking tonight & breaststroke drilling. 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
3 sets of:
2 x 125 - 50 fist free br 4/2, 75 drill/drill/kick by 25's, @ :10 rest
3 x 50 drill/swim NO FREE @ 1:00 - build the 25 swim to strong finish w/your legs
No rest between sets.
1:00 rest after 3rd set, get HR
4 sets of:
2 x 50 drill @ 1:00
2 x 75 swim free/NO FREE/free by 25's @ 1:00
2 x 75 @ 1:00 - 50 swim free br 4/2, 25 kick
1 x 150 swim free br 4/2 @ 1:40 - smooth on the way, good legs on the 2nd 75
4 x 50 kick @ :55 (@ :50 in 2nd set, @ :45 in 3rd set, @ :40 in 4th set)
No rest between sets.
200 easy loosen after 4th set = 5400 scy. Some longer kicking tonight & breaststroke drilling. Have a great day!
Saturday, May 2, 2009
Sunday, May 3, 2009
LCM - if you can get there
600 or 400 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
200 easy choice skulling
1:00 rest
4 x 50 @ 1:10, 1/2 drill free 1/2 kick free
2 x 150 swim free/drill NO FREE/swim free by 50's @ 2:45
4 x 50 @ 1:10, 1/2 drill NO FREE 1/2 kick NO FREE
2 x 150 swim free/NO FREE/free by 50's @ 2:45
1:00 rest
3 sets of:
6 x 50 swim
2- free @ :55
1- free @ :45
2- free @ :55
1 NO FREE @ :45
1 x 400 pull free - mix up equipment by set
:30 rest between sets.
Finish up with...
14 x 50 kick @ 1:10
odds, moderate;
evens, FAST
200 easy loosen after #14 = 5200 lcm. Do an excellent job with your HW tonight & get excited for the meet next weekend. Have a great day!
LCM - if you can get there
600 or 400 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
200 easy choice skulling
1:00 rest
4 x 50 @ 1:10, 1/2 drill free 1/2 kick free
2 x 150 swim free/drill NO FREE/swim free by 50's @ 2:45
4 x 50 @ 1:10, 1/2 drill NO FREE 1/2 kick NO FREE
2 x 150 swim free/NO FREE/free by 50's @ 2:45
1:00 rest
3 sets of:
6 x 50 swim
2- free @ :55
1- free @ :45
2- free @ :55
1 NO FREE @ :45
1 x 400 pull free - mix up equipment by set
:30 rest between sets.
Finish up with...
14 x 50 kick @ 1:10
odds, moderate;
evens, FAST
200 easy loosen after #14 = 5200 lcm. Do an excellent job with your HW tonight & get excited for the meet next weekend. Have a great day!
Friday, May 1, 2009
Friday, May 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 200 @ :20 rest
odds- drill/kick by 25's freestyle
evens - drill/swim by 25's choice
3 sets of:
2 x 50 swim free br 4/2 @ :45
2 x 25 kick build to FAST @ :35
2 x 50 swim negative split free br 4/2 @ :45
2 x 25 swim 1/2 FAST 1/2 drill @ :35
No rest between sets.
1:00 rest after 3rd set
16 x 50 @ 2:00 from a dive
1- 20 FAST, 30 drill
2- 30 FAST, 20 drill
3- all FAST
4- all drill
No rest between sets.
Finish up with 8 sets of (2 @ 1:25, 2 @ 1:20, 2 @ 1:15, 2 @ 1:10):
2 x 100 swim free br 4/2 @ 1:25
1 x 75 swim FAST @ 1:30
300 easy loosen after 8th set = 6000 scy. Stretch this weekend, lcm on Sunday if you can get there. 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 200 @ :20 rest
odds- drill/kick by 25's freestyle
evens - drill/swim by 25's choice
3 sets of:
2 x 50 swim free br 4/2 @ :45
2 x 25 kick build to FAST @ :35
2 x 50 swim negative split free br 4/2 @ :45
2 x 25 swim 1/2 FAST 1/2 drill @ :35
No rest between sets.
1:00 rest after 3rd set
16 x 50 @ 2:00 from a dive
1- 20 FAST, 30 drill
2- 30 FAST, 20 drill
3- all FAST
4- all drill
No rest between sets.
Finish up with 8 sets of (2 @ 1:25, 2 @ 1:20, 2 @ 1:15, 2 @ 1:10):
2 x 100 swim free br 4/2 @ 1:25
1 x 75 swim FAST @ 1:30
300 easy loosen after 8th set = 6000 scy. Stretch this weekend, lcm on Sunday if you can get there. Have a great day!
Friday, May 1, 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
3 x 300 @ :20 rest
#1- 50 fist free br 3, 25 breast kick on back
#2- 50 offside breathing free drill, 25 choice drill NO FREE
#3- 25 fly kick on side, 50 drill/swim by 25's NO FREE
1 x 400 pull free w/snorkel - roll hips, finish stroke
1:00 rest
3 sets of:
3 x 50 swim free br @ :50 - negative split #2
3 x 50 kick @ 1:10 - #2 is ez/FAST by 25's
No rest between sets.
With fins:
24 x 25 @ :40
1- 1/2 FAST 1/2 drill; 2- all drill; 3- all FAST.
200 easy loosen = 4200 scm.
Stretch tonight if you can and get excited for the meet on Saturday, LCM on Sunday. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
3 x 300 @ :20 rest
#1- 50 fist free br 3, 25 breast kick on back
#2- 50 offside breathing free drill, 25 choice drill NO FREE
#3- 25 fly kick on side, 50 drill/swim by 25's NO FREE
1 x 400 pull free w/snorkel - roll hips, finish stroke
1:00 rest
3 sets of:
3 x 50 swim free br @ :50 - negative split #2
3 x 50 kick @ 1:10 - #2 is ez/FAST by 25's
No rest between sets.
With fins:
24 x 25 @ :40
1- 1/2 FAST 1/2 drill; 2- all drill; 3- all FAST.
200 easy loosen = 4200 scm.
Stretch tonight if you can and get excited for the meet on Saturday, LCM on Sunday. Have a great day!
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