Wednesday Morning, July 1, 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 75 @ 1:20 - 50 ra2 la2 free drill, 25 fly kick on side
1 x 200 kick - good breakouts
:20 rest
6 x 75 @ 1:20 - 25 ra back, 25 la back, 25 choice fly drill
1 x 200 kick, moderate negative split each 100
:20 rest
6 x 75 @ 1:20 - 50 swim backstroke, 25 breast pull w/free kick
1 x 200 kick, solid negative split
1:00 rest
With fins:
24 x 25 @ :40
1- 1/2 FAST 1/2 drill;
2- build to FAST finish;
3- all drill;
4- all FAST
1:00 rest after #24, then...
2 x 400 pull free - :20 rest after 1st 400, change equipment for 2nd 400; EC- br 4/2; Isabelle, breathe however your coach wants you to breathe in the race - or swim backstroke;
1:00 rest
Finish up with...
16 x 50 @ :45
4- free br 4/2;
4- free/NO FREE by 25's
4- free br 4/2;
4- swim backstroke
200 easy = 5350 scy. Eat well today, enjoy answering all those phone calls! Have a great day!
Tuesday, June 30, 2009
Tuesday, June 30, 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
8 x 75 @ :15 rest
2- 50 fist free, 25 choice kick
2- 50 drill NO FREE, 25 breast kick on back
8 x 75 as follows:
2- swim/kick/swim by 25's free @ 1:10
2- swim IM, NO FREE @ 1:15, then 1:10 for last 2
1:00 rest
3 sets of:
2 x 125 swim @ 1:40 - #1, last 25 is kick; #2- middle 25 is swim NO FREE
1 x 250 swim free br 4/2 @ 3:00
2 x 125 swim @ 1:40 as above
1 x 250 swim free br 4/2 @ 2:50
2 x 125 swim @ 1:40 as above
1 x 250 swim free br 4/2 @ 2:40
1:00 rest after 2nd set.
300 easy loosen after 3rd set = 7000 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/drill by 25's
200 easy choice skulling
1:00 rest
8 x 75 @ :15 rest
2- 50 fist free, 25 choice kick
2- 50 drill NO FREE, 25 breast kick on back
8 x 75 as follows:
2- swim/kick/swim by 25's free @ 1:10
2- swim IM, NO FREE @ 1:15, then 1:10 for last 2
1:00 rest
3 sets of:
2 x 125 swim @ 1:40 - #1, last 25 is kick; #2- middle 25 is swim NO FREE
1 x 250 swim free br 4/2 @ 3:00
2 x 125 swim @ 1:40 as above
1 x 250 swim free br 4/2 @ 2:50
2 x 125 swim @ 1:40 as above
1 x 250 swim free br 4/2 @ 2:40
1:00 rest after 2nd set.
300 easy loosen after 3rd set = 7000 scy. Stretch tonight, eat well. Have a great day!
Tuesday, June 30, 2009
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/drill by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ :15 rest as follows:
odds- 50 catch-up free drill, 50 choice drill NO FREE
evens- 50 choice drill/swim by 25's, 50 kick - breast kick on back or fly side kick on side
8 x 25 @ :40
odds- 1/2 kick FAST 1/2 backstroke drill
evens- 1/2 swim FAST choice then drill to the end
1:00 rest
3 sets of:
3 x 50 swim/kick by 25's @ 1:00
1 x 150 swim free br 3 @ 2:00
3 x 50 swim free/NO FREE @ :55
1 x 150 swim free br 3 @ 1:55
3 x 50 swim free @ :50
1 x 150 swim free br 3 @ 1:50
No rest between sets. After 3rd set, get right into...
8 x 200 swim negative split free br 3 @ 2:45
1 x 600 pull free br 3/5/7/9 by 50's - roll hips, finish stroke
7100 scm
Do an excellent job with your HW tonight & get excited for your trip! Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/drill by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ :15 rest as follows:
odds- 50 catch-up free drill, 50 choice drill NO FREE
evens- 50 choice drill/swim by 25's, 50 kick - breast kick on back or fly side kick on side
8 x 25 @ :40
odds- 1/2 kick FAST 1/2 backstroke drill
evens- 1/2 swim FAST choice then drill to the end
1:00 rest
3 sets of:
3 x 50 swim/kick by 25's @ 1:00
1 x 150 swim free br 3 @ 2:00
3 x 50 swim free/NO FREE @ :55
1 x 150 swim free br 3 @ 1:55
3 x 50 swim free @ :50
1 x 150 swim free br 3 @ 1:50
No rest between sets. After 3rd set, get right into...
8 x 200 swim negative split free br 3 @ 2:45
1 x 600 pull free br 3/5/7/9 by 50's - roll hips, finish stroke
7100 scm
Do an excellent job with your HW tonight & get excited for your trip! Have a great day!
Monday, June 29, 2009
Monday, June 29, 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
8 x 100 @ :15 rest - 50 choice free drill, 50 choice drill NO FREE
3 sets of:
6 x 50 @ :55 - odds are kick, evens are swim IM order by 25's (2nd set @ :50; 3rd set @ :45)
1 x 200 kick negative split
:30 rest between sets.
1:00 rest after 3rd set, then...
12 sets of, all @ 3:00-
:30 FAST vertical kick (even sets w/jug)
1 x 75 kick FAST
:10 rest
1 x 25 LUNGBUSTER
After 12th set, get right into...
3 x 300 choice - pull or swim, free or back, @ :20 rest
With fins, finish up with:
18 x 25 in sets of 6 - 6 @ :40, 6 @ :30, 6 @ :40
odds are swim all out FAST, evens are kick FAST
200 easy loosen = 6050 scy. Stretch tonight, get excited for Sectionals. 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
8 x 100 @ :15 rest - 50 choice free drill, 50 choice drill NO FREE
3 sets of:
6 x 50 @ :55 - odds are kick, evens are swim IM order by 25's (2nd set @ :50; 3rd set @ :45)
1 x 200 kick negative split
:30 rest between sets.
1:00 rest after 3rd set, then...
12 sets of, all @ 3:00-
:30 FAST vertical kick (even sets w/jug)
1 x 75 kick FAST
:10 rest
1 x 25 LUNGBUSTER
After 12th set, get right into...
3 x 300 choice - pull or swim, free or back, @ :20 rest
With fins, finish up with:
18 x 25 in sets of 6 - 6 @ :40, 6 @ :30, 6 @ :40
odds are swim all out FAST, evens are kick FAST
200 easy loosen = 6050 scy. Stretch tonight, get excited for Sectionals. Have a great day!
Monday, June 29, 2009
DISTANCE - written for scm
GREAT JOB THIS WEEKEND!
600 swim freestyle
400 reverse IM - each 100 is drill/drill/breast kick on back/fly kick on side by 25's
200 easy choice skulling
1:00 rest
2 x 200 @ :20 rest - 50 ra2 la2 free, 50 50 easy kick choice
2 x 200 @ :20 rest - 50 swim free br 3, 50 choice drill NO FREE
2 x 200 @ :20 rest - 50 easy choice kick, 50 swim breast/back by 25's
12 x 50 @ :55 swim easy freestyle br 3 w/great turns & breakouts
4 x 150 @ :15 rest - 75 swim backstroke, 50 swim breaststroke, 25 fly kick on side
1 x 400 pull free br 3/5/3/7 by 50's - NO PADDLES
200 easy loosen = 4200 scm. Do an excellent job with your HW tonight & get excited for the meet! Have a great day!
DISTANCE - written for scm
GREAT JOB THIS WEEKEND!
600 swim freestyle
400 reverse IM - each 100 is drill/drill/breast kick on back/fly kick on side by 25's
200 easy choice skulling
1:00 rest
2 x 200 @ :20 rest - 50 ra2 la2 free, 50 50 easy kick choice
2 x 200 @ :20 rest - 50 swim free br 3, 50 choice drill NO FREE
2 x 200 @ :20 rest - 50 easy choice kick, 50 swim breast/back by 25's
12 x 50 @ :55 swim easy freestyle br 3 w/great turns & breakouts
4 x 150 @ :15 rest - 75 swim backstroke, 50 swim breaststroke, 25 fly kick on side
1 x 400 pull free br 3/5/3/7 by 50's - NO PADDLES
200 easy loosen = 4200 scm. Do an excellent job with your HW tonight & get excited for the meet! Have a great day!
Sunday, June 28, 2009
Monday, June 29, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM -each 100 is drill/drill/breast kick on back/choice kick by 25's
200 easy choice skulling
1:00 rest
16 x 75 as follows:
2- 50 offside breathing fist drill, 25 breast kick on back @ 1:20
2- 50 choice backstroke drill, 25 - 2 kicks 1 pull breaststroke @ 1:20
4 x 300 @ :20 rest as follows:
1&2: 75 swim backstroke, 50 drill/swim breaststroke, 25 fly kick on side
3&4: pull free br 4/2 throughout
1:00 rest
12 x 50 @ :55 as follows:
1- swim free;
1- swim back;
1- swim choice- NO FREE/free by 25's
200 easy loosen = 4200 scy. Wear your sunscreen today, have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM -each 100 is drill/drill/breast kick on back/choice kick by 25's
200 easy choice skulling
1:00 rest
16 x 75 as follows:
2- 50 offside breathing fist drill, 25 breast kick on back @ 1:20
2- 50 choice backstroke drill, 25 - 2 kicks 1 pull breaststroke @ 1:20
4 x 300 @ :20 rest as follows:
1&2: 75 swim backstroke, 50 drill/swim breaststroke, 25 fly kick on side
3&4: pull free br 4/2 throughout
1:00 rest
12 x 50 @ :55 as follows:
1- swim free;
1- swim back;
1- swim choice- NO FREE/free by 25's
200 easy loosen = 4200 scy. Wear your sunscreen today, have a great day!
Wednesday, June 24, 2009
Thursday, June 25, 2009
DISTANCE - written for scm (for today, can also be for SPRINTERS)
600 swim freestyle
400 reverse IM - each 100 is drill/swim/easy breast kick on back/easy kick choice
200 easy choice skulling
1:00 rest
3 x 200 @ :20 rest - drill/fly kick on side/drill/swim by 50's
12 x 75 as follows:
2- drill/swim/drill by 25's @ 1:30
2- swim free br 3 @ 1:10
1 x 400 pull free br 3/5 by 50's
:20 rest
8 x 50 swim easy free @ :55 OR free/choice by 25's @ :15 rest
1:00 rest
With fins, finish up with...
20 x 25 @ :45
odds are always drill; #2 is FAST breakout, then easy to the end; #4 is build to FAST finish
200 easy loosen = 4200 scm. Do an excellent job with your HW tonight & get excited for the meet. Have a great day!
DISTANCE - written for scm (for today, can also be for SPRINTERS)
600 swim freestyle
400 reverse IM - each 100 is drill/swim/easy breast kick on back/easy kick choice
200 easy choice skulling
1:00 rest
3 x 200 @ :20 rest - drill/fly kick on side/drill/swim by 50's
12 x 75 as follows:
2- drill/swim/drill by 25's @ 1:30
2- swim free br 3 @ 1:10
1 x 400 pull free br 3/5 by 50's
:20 rest
8 x 50 swim easy free @ :55 OR free/choice by 25's @ :15 rest
1:00 rest
With fins, finish up with...
20 x 25 @ :45
odds are always drill; #2 is FAST breakout, then easy to the end; #4 is build to FAST finish
200 easy loosen = 4200 scm. Do an excellent job with your HW tonight & get excited for the meet. Have a great day!
Wednesday, June 24, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/kick by 25's
200e asy choice skulling
1:00 rest
16 x 100 in sets of 4:
2- 50 drill, 50 kick @ 1:45
2- swim negative split freestyle br 4/2 @ 1:20.....OR.... swim free/NO FREE by 50's @ 1:30
1:00 rest
YOUR CHOICE....
5 sets of:
2 x 100 swim free @ 80% @ 1:20
2* x 50 swim at 2nd 50 split of 100 Goal Time @ 1:15 (should be 25.8 or better)
2 x 50 drill @ 1:00
* In 2nd set, go 4 x 50 at 2nd 50 split, then in 3rd set 6 x 50, then bac down to 4 x 50 in 4th set and 2 x 50 in 5th set.
OR...
4 sets of:
2 x 50 drill @ 1:00
4 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:15 (should be 25.8 or better)
Finish up with...
16 x 25 w/fins @ :45 - odds are always swim build to FAST; #2 is drill; #4 is LUNGBUSTER
1 x 600 easy - 300 pull, 300 drill
Stretch tonight & get excited for the meet. Don't forget your membership card. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/kick by 25's
200e asy choice skulling
1:00 rest
16 x 100 in sets of 4:
2- 50 drill, 50 kick @ 1:45
2- swim negative split freestyle br 4/2 @ 1:20.....OR.... swim free/NO FREE by 50's @ 1:30
1:00 rest
YOUR CHOICE....
5 sets of:
2 x 100 swim free @ 80% @ 1:20
2* x 50 swim at 2nd 50 split of 100 Goal Time @ 1:15 (should be 25.8 or better)
2 x 50 drill @ 1:00
* In 2nd set, go 4 x 50 at 2nd 50 split, then in 3rd set 6 x 50, then bac down to 4 x 50 in 4th set and 2 x 50 in 5th set.
OR...
4 sets of:
2 x 50 drill @ 1:00
4 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:15 (should be 25.8 or better)
Finish up with...
16 x 25 w/fins @ :45 - odds are always swim build to FAST; #2 is drill; #4 is LUNGBUSTER
1 x 600 easy - 300 pull, 300 drill
Stretch tonight & get excited for the meet. Don't forget your membership card. Have a great day!
Wednesday, June 24, 2009
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
3 x 300* @ :20 rest - 50 catch-up free drill, 50 choice drill/swim by 25's
*In 1st 300 go breaststroke drill on even 50's; in 2nd 300, go backstroke; in 3rd 300 go fly
21 x 50 as follows:
2- swim free/IM order by 25's*
1- swim negative split free*
#'s 1-12 @ :55; #'s 13-21 @ :50
50 easy loosen after #21
1:00 rest
8 sets of:
3 x 75 swim IM desc 1-3 to all out FAST @ 1:30 (#1 can be drill)
3 x 25 swim FAST @ :10 rest (2 sets of each stroke)
1 x 50 kick FAST
1 x 50 easy loosen
1:00 rest between sets.
After last set, finish up with...
1 x 600 pull free br 3/5/3/7 by 50's = 7000 scm. Do an excellent job with your HW tonight & wear your sunscreen today. All easy tomorrow. 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
3 x 300* @ :20 rest - 50 catch-up free drill, 50 choice drill/swim by 25's
*In 1st 300 go breaststroke drill on even 50's; in 2nd 300, go backstroke; in 3rd 300 go fly
21 x 50 as follows:
2- swim free/IM order by 25's*
1- swim negative split free*
#'s 1-12 @ :55; #'s 13-21 @ :50
50 easy loosen after #21
1:00 rest
8 sets of:
3 x 75 swim IM desc 1-3 to all out FAST @ 1:30 (#1 can be drill)
3 x 25 swim FAST @ :10 rest (2 sets of each stroke)
1 x 50 kick FAST
1 x 50 easy loosen
1:00 rest between sets.
After last set, finish up with...
1 x 600 pull free br 3/5/3/7 by 50's = 7000 scm. Do an excellent job with your HW tonight & wear your sunscreen today. All easy tomorrow. Have a great day!
Tuesday, June 23, 2009
Wednesday Morning, June 24, 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
12 x 100 @ :15 rest, all as follows:
odds- 50 offside breathing free drill, 50 choice breaststroke drill
evens- 50 pull free br 4/2, 50 drill/swim breaststroke by 25's
2 sets of:
2 x 125 @ 2:00 - 50 fist free, 75 drill IM order by 25's
6 x 50 swim/kick @ :55 IM order (#1&3 fly, #2&4 back, #3&6 breaststroke)
No rest between sets.
With fins, 8 sets of:
1 x 75 @ 1:30 - drill/FAST dolphin kick on side/drill by 25's
2 x 25 swim FAST @ :40
1 x 25 FAST LUNGBUSTER @ :20
No rest between sets.
After 8th set, take off fins & finish up with...
6 x 100 pull free br 4/2 @ 1:35
5100 scy. Wear your sunscreen today, hope lunch goes well. 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
12 x 100 @ :15 rest, all as follows:
odds- 50 offside breathing free drill, 50 choice breaststroke drill
evens- 50 pull free br 4/2, 50 drill/swim breaststroke by 25's
2 sets of:
2 x 125 @ 2:00 - 50 fist free, 75 drill IM order by 25's
6 x 50 swim/kick @ :55 IM order (#1&3 fly, #2&4 back, #3&6 breaststroke)
No rest between sets.
With fins, 8 sets of:
1 x 75 @ 1:30 - drill/FAST dolphin kick on side/drill by 25's
2 x 25 swim FAST @ :40
1 x 25 FAST LUNGBUSTER @ :20
No rest between sets.
After 8th set, take off fins & finish up with...
6 x 100 pull free br 4/2 @ 1:35
5100 scy. Wear your sunscreen today, hope lunch goes well. Have a great day!
Tuesday, June 23, 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 50 drill/swim by 25's @ 1:00
4 x 50 drill/kick by 25's @ 1:00
4 x 50 swim free/NO FREE by 25's @ :55
4 x 50 swim/kick by 25's @ :50
8 x 300 as follows:
odds- swim freee br 4/2 @ 3:45, 3:35, 3:25 & 3:15 on #7
evens- all pull @ 4:00 br 4/2
1:00 rest
4 sets of:
5 x 25 @ :40 - odds are kick build to FAST; evens are good underwater dolphin kick & FAST breakout
3 x 75 swim free br 4/2 @ 1:05 (@ 1:00 in 2nd set, @ :55 in 3rd set, @ :50 in 4th set)
1 x 200 swim negative split backstroke - concentrate on good breakouts & even hip rotation
1:00 rest between sets
600 easy loosen after 4th set = 7000 scy.
Stretch tonight, eat well. Drilling & fin set tomorrow morning, then something fast tomorrow night. 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 50 drill/swim by 25's @ 1:00
4 x 50 drill/kick by 25's @ 1:00
4 x 50 swim free/NO FREE by 25's @ :55
4 x 50 swim/kick by 25's @ :50
8 x 300 as follows:
odds- swim freee br 4/2 @ 3:45, 3:35, 3:25 & 3:15 on #7
evens- all pull @ 4:00 br 4/2
1:00 rest
4 sets of:
5 x 25 @ :40 - odds are kick build to FAST; evens are good underwater dolphin kick & FAST breakout
3 x 75 swim free br 4/2 @ 1:05 (@ 1:00 in 2nd set, @ :55 in 3rd set, @ :50 in 4th set)
1 x 200 swim negative split backstroke - concentrate on good breakouts & even hip rotation
1:00 rest between sets
600 easy loosen after 4th set = 7000 scy.
Stretch tonight, eat well. Drilling & fin set tomorrow morning, then something fast tomorrow night. Have a great day!
Tuesday, June 23, 2009
DISTANCE - written for scm
Outstanding day yesterday, great job all around - congratulations! Stay focused & keep up the good work!
600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 100 @ :10 rest - 50 offside breathing, 50 breast kick on back
6 x 75 @ :10 rest - 50 choice drill NO FREE, 25 fly kick on side
5 x 50 @ :10 rest - 25 swim free, 25 swim back or breast
1:00 rest
3 x 100 swim free br 3 - 2 @ 1:35, 1 @ 1:20
1 x 300 pull free br 3/5/7 by 50's
:20 rest
5 x 100 swim free br 3 @ 1:30, except #5 is @ 1:15
1 x 500 pull free br 3/5 by 100's
:20 rest
7 x 100 swim free br 3 @ 1:25, except #7 is @ 1:10
1 x 700 pull free br 3
1:00 rest
7 sets of:
2 x 50 drill choice @ 1:10
4 x 25 @ :45 kick as follows:
odds - FAST underwater dolphin kick to the breakout, then easy kick to the end;
evens- FAST kick
No rest between sets.
200 easy loosen = 7100 scm. Stretch today, stay hydrated & stay out of the sun. Have a great day!
DISTANCE - written for scm
Outstanding day yesterday, great job all around - congratulations! Stay focused & keep up the good work!
600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 100 @ :10 rest - 50 offside breathing, 50 breast kick on back
6 x 75 @ :10 rest - 50 choice drill NO FREE, 25 fly kick on side
5 x 50 @ :10 rest - 25 swim free, 25 swim back or breast
1:00 rest
3 x 100 swim free br 3 - 2 @ 1:35, 1 @ 1:20
1 x 300 pull free br 3/5/7 by 50's
:20 rest
5 x 100 swim free br 3 @ 1:30, except #5 is @ 1:15
1 x 500 pull free br 3/5 by 100's
:20 rest
7 x 100 swim free br 3 @ 1:25, except #7 is @ 1:10
1 x 700 pull free br 3
1:00 rest
7 sets of:
2 x 50 drill choice @ 1:10
4 x 25 @ :45 kick as follows:
odds - FAST underwater dolphin kick to the breakout, then easy kick to the end;
evens- FAST kick
No rest between sets.
200 easy loosen = 7100 scm. Stretch today, stay hydrated & stay out of the sun. Have a great day!
Monday, June 22, 2009
Monday, June 22, 2009
EC & JD - written for lcm
600 or 400 swim freestyle
400 reverse IM - 50 - 1/2 drill 1/2 swim, 50 1/2 drill 1/2 kick
200 easy choice skulling
1:00 rest
3 sets of:
1 x 100 @ 1:45 - 50 swim freestyle, 50 choice drill in mrs
3 x 50 @ 1:05
odds- 1/2 swim build to FAST, 1/2 drill
#2- kick on back, build kick to FAST at 25 meters, then moderate kick to the end
No rest between sets.
After 3rd set, continue right into...
8 x 100
odds- swim negative split free @ 1:25
evens - 50 1/2 swim dps 1/2 drill, then :10 FAST dolphin vertical kick, then 50 - 1/2 swim FAST 1/2 kick @ 2:00
1:00 rest
10 x 50 FAST as follows:
4 @ 1:30; 3 @ 1:20; 2 @ 1:10; 1 @ 1:00
Finish up with...
4 x 400 @ :20 rest
odds- 50 free swim, 50 IM order
evens - pull br 3/5/7/9 by 50's (JD) or 4/2 (EC)
200 easy loosen (& backstroke starts, EC) = 4850 or 5050 lcm. Have a great day!
EC & JD - written for lcm
600 or 400 swim freestyle
400 reverse IM - 50 - 1/2 drill 1/2 swim, 50 1/2 drill 1/2 kick
200 easy choice skulling
1:00 rest
3 sets of:
1 x 100 @ 1:45 - 50 swim freestyle, 50 choice drill in mrs
3 x 50 @ 1:05
odds- 1/2 swim build to FAST, 1/2 drill
#2- kick on back, build kick to FAST at 25 meters, then moderate kick to the end
No rest between sets.
After 3rd set, continue right into...
8 x 100
odds- swim negative split free @ 1:25
evens - 50 1/2 swim dps 1/2 drill, then :10 FAST dolphin vertical kick, then 50 - 1/2 swim FAST 1/2 kick @ 2:00
1:00 rest
10 x 50 FAST as follows:
4 @ 1:30; 3 @ 1:20; 2 @ 1:10; 1 @ 1:00
Finish up with...
4 x 400 @ :20 rest
odds- 50 free swim, 50 IM order
evens - pull br 3/5/7/9 by 50's (JD) or 4/2 (EC)
200 easy loosen (& backstroke starts, EC) = 4850 or 5050 lcm. Have a great day!
Sunday, June 21, 2009
Monday Morning, June 22, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 10 is drill/drill/swim/breast kick on back by 25's
200 easy choice skulling
1:00 rest
8 x 200 @ :20 rest as follows:
odds- 50 offside breathing freestyle drill, 50 swim freestyle br 4/2
evens - 75 NO FREE (50 drill, 25 swim), then 25 choice skulling
1:00 rest
3 x 400 @ :20 rest
1- pull free br 4/2 throughout
2- swim backstroke, roll hips, finish stroke
3- 50 drill choice, 25 fly kick on side, 25 choice skulling
1:00 rest
With fins, finish up with...
16 x 25 @ :45
odds- swim build to FAST
evens- drill
200 easy loosen = 4400 scy. Stretch if you can, drink plenty of water today. See you at 11:15 a.m., have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 10 is drill/drill/swim/breast kick on back by 25's
200 easy choice skulling
1:00 rest
8 x 200 @ :20 rest as follows:
odds- 50 offside breathing freestyle drill, 50 swim freestyle br 4/2
evens - 75 NO FREE (50 drill, 25 swim), then 25 choice skulling
1:00 rest
3 x 400 @ :20 rest
1- pull free br 4/2 throughout
2- swim backstroke, roll hips, finish stroke
3- 50 drill choice, 25 fly kick on side, 25 choice skulling
1:00 rest
With fins, finish up with...
16 x 25 @ :45
odds- swim build to FAST
evens- drill
200 easy loosen = 4400 scy. Stretch if you can, drink plenty of water today. See you at 11:15 a.m., have a great day!
Sunday, June 21, 2009
EC & JD - 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
300 - d/k/s by 25's
:20 rest
200 - swim/kick by 25's, build the swim to strong
:20 rest
300 - d/k/s by 25's NO FREE
:20 rest
200 - swim/kick by 25's - build the swim to strong
:20 rest
6 x 50 drill/swim d-p-s by 25's @ 1:00 NO FREE
6 x 50 swim free/NO FREE by 25's @ :50
6 x 50 swim-kick by 25's @ :40
1:00 rest
3 sets of:
3 x 100 swim free @ 1:10
1 x 50 kick FAST for time @ 1:00
2 x 100 swim free @ 1:10
2 x 50 kick FAST for time @ 1:00
1 x 100 swim free @ 1:10
3 x 50 kick FAST for time @ 1:00
After 1st set, 1 x 150 kick FAST for time
After 2nd set, 1 x 100 kick FAST for time
After 3rd set, 1 x 75 kick FAST for time
Finish up with 12 x 50 choice @ :55
6525 scy
Stretch tonight, eat well and be ready for lcm tomorrow. Have a great day!
EC & JD - 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
300 - d/k/s by 25's
:20 rest
200 - swim/kick by 25's, build the swim to strong
:20 rest
300 - d/k/s by 25's NO FREE
:20 rest
200 - swim/kick by 25's - build the swim to strong
:20 rest
6 x 50 drill/swim d-p-s by 25's @ 1:00 NO FREE
6 x 50 swim free/NO FREE by 25's @ :50
6 x 50 swim-kick by 25's @ :40
1:00 rest
3 sets of:
3 x 100 swim free @ 1:10
1 x 50 kick FAST for time @ 1:00
2 x 100 swim free @ 1:10
2 x 50 kick FAST for time @ 1:00
1 x 100 swim free @ 1:10
3 x 50 kick FAST for time @ 1:00
After 1st set, 1 x 150 kick FAST for time
After 2nd set, 1 x 100 kick FAST for time
After 3rd set, 1 x 75 kick FAST for time
Finish up with 12 x 50 choice @ :55
6525 scy
Stretch tonight, eat well and be ready for lcm tomorrow. Have a great day!
Friday, June 19, 2009
Friday, June 19, 2009
SPRINTERS - written for scy
Great job this morning!
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick choice/drill/kick different choice by 25's
200 easy choice skulling
1:00 rest
With fins, 2 sets of:
4 x 100 @ 1:40 - 50 choice kick, 50 choice breaststroke drill
4 x 75 @ 1:20 - breaststroke pull w/free kick
6 x 50 @ 1:00 - 25 FAST LUNGBUSTER, 25 kick on back w/arms toward ceiling
No rest between sets.
After 3rd set, take off fins & get right into...
1 x 400 pull free br 4/2 throughout
:20 rest
8 x 50 pull free br 4/2 @ :45
1 x 400 pull free br 4/2 throughout - different equipment than 1st 400
:20 rest
8 x 50 pull free br 4/2 by 25's @ :40
1:00 rest
Finish up with...
1 x 800 - 50 choice free drill, 50 choice IM drill, 100 IM swim - IM drill should change as you go through the set
:20 rest
1 x 600 - 200 swim backstroke, 100 choice drill, 100 swim backstroke, 200 choice drill
6000 scy. Enjoy your day off tomorrow. MAKE SURE YOU WEAR YOUR SUNSCREEN - PUT IT ON EARLY & OFTEN; remember, "LOBSTER" CAFLISCH will not be allowed into workout on Sunday. Have a great day & say hello to Mary for me.
SPRINTERS - written for scy
Great job this morning!
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick choice/drill/kick different choice by 25's
200 easy choice skulling
1:00 rest
With fins, 2 sets of:
4 x 100 @ 1:40 - 50 choice kick, 50 choice breaststroke drill
4 x 75 @ 1:20 - breaststroke pull w/free kick
6 x 50 @ 1:00 - 25 FAST LUNGBUSTER, 25 kick on back w/arms toward ceiling
No rest between sets.
After 3rd set, take off fins & get right into...
1 x 400 pull free br 4/2 throughout
:20 rest
8 x 50 pull free br 4/2 @ :45
1 x 400 pull free br 4/2 throughout - different equipment than 1st 400
:20 rest
8 x 50 pull free br 4/2 by 25's @ :40
1:00 rest
Finish up with...
1 x 800 - 50 choice free drill, 50 choice IM drill, 100 IM swim - IM drill should change as you go through the set
:20 rest
1 x 600 - 200 swim backstroke, 100 choice drill, 100 swim backstroke, 200 choice drill
6000 scy. Enjoy your day off tomorrow. MAKE SURE YOU WEAR YOUR SUNSCREEN - PUT IT ON EARLY & OFTEN; remember, "LOBSTER" CAFLISCH will not be allowed into workout on Sunday. Have a great day & say hello to Mary for me.
Friday, June 19, 2009
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/kick choice/drill/fly kick on side by 25's
200 easy choice skulling
1:00 rest
With fins, 6 sets of:
1 x 25 @ :40 - 1/2 swim FAST 1/2 drill
1 x 25 @ :40 all drill
1 x 25 @ :40 swim build to FAST finish
1 x 50 @ 1:00 - 25 LUNGBUSTER, 25 swim build to all out FAST
No rest between sets.
After last set, take off fins & continue right into...
3 x 900 @ :20 rest as follows:
1- pull free br 3/5/7 by 50's
2- swim free descend the 100's 1-3 to something juicy in each 300
3- swim backstroke, descend 50's 1-3 (2x), 300 kick - each 50 is ez/FAST, 300 swim IM - 4 x 75's IM, desc 1-3 to what you can
1:00 rest
Finish up with 3 sets of...
4 x 50 swim backstroke @ :55
4 x 50 swim/kick by 25's @ :55
4 x 50 swim IM order by 25's @ :55
4 x 50 kick @ :55 - make sure your breakouts are good & 2nd 25 is FAST
No rest between sets
200 easy after 3rd set = 7250 scm. Do an excellent job with your HW this weekend & get excited for the meet next week. Sunday at 2 p.m. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/kick choice/drill/fly kick on side by 25's
200 easy choice skulling
1:00 rest
With fins, 6 sets of:
1 x 25 @ :40 - 1/2 swim FAST 1/2 drill
1 x 25 @ :40 all drill
1 x 25 @ :40 swim build to FAST finish
1 x 50 @ 1:00 - 25 LUNGBUSTER, 25 swim build to all out FAST
No rest between sets.
After last set, take off fins & continue right into...
3 x 900 @ :20 rest as follows:
1- pull free br 3/5/7 by 50's
2- swim free descend the 100's 1-3 to something juicy in each 300
3- swim backstroke, descend 50's 1-3 (2x), 300 kick - each 50 is ez/FAST, 300 swim IM - 4 x 75's IM, desc 1-3 to what you can
1:00 rest
Finish up with 3 sets of...
4 x 50 swim backstroke @ :55
4 x 50 swim/kick by 25's @ :55
4 x 50 swim IM order by 25's @ :55
4 x 50 kick @ :55 - make sure your breakouts are good & 2nd 25 is FAST
No rest between sets
200 easy after 3rd set = 7250 scm. Do an excellent job with your HW this weekend & get excited for the meet next week. Sunday at 2 p.m. Have a great day!
Thursday, June 18, 2009
Friday Morning, June 19, 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
1 x 300 - 50 fist free, 50 2 kicks 1 pull breaststroke
:20 rest
1 x 200 - 25 fly pull w/free kick, 25 breast kick on back
:20 rest
1 x 300 - 75 swim free, 50 catch-up free drill, 25 fly kick on side
:20 rest
1 x 200 - 25 fly swim, 25 choice skulling
:20 rest
6 x 50 swim free/NO FREE by 25's @ :55
6 x 50 swim/kick by 25's @ :50
6 x 50 swim free w/great turns & breakouts, moderate negative split @ :45
1:00 rest - get HR immediately & OML
8 sets of (challenging...but doable):
2 x 50 drill @ 1:10
2 x 50 swim at 200 GP @ 1:10 (26.8)
1 x 75 swim FAST - get time immediately & then get right into...
1 x 75 drill @ 2:00
200 easy choice after 3rd & 6th sets.
400 easy loosen = 6500 scy. Stretch today, eat well, take a nap if you can. Tonight will be some pulling and longer drilling. 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
1 x 300 - 50 fist free, 50 2 kicks 1 pull breaststroke
:20 rest
1 x 200 - 25 fly pull w/free kick, 25 breast kick on back
:20 rest
1 x 300 - 75 swim free, 50 catch-up free drill, 25 fly kick on side
:20 rest
1 x 200 - 25 fly swim, 25 choice skulling
:20 rest
6 x 50 swim free/NO FREE by 25's @ :55
6 x 50 swim/kick by 25's @ :50
6 x 50 swim free w/great turns & breakouts, moderate negative split @ :45
1:00 rest - get HR immediately & OML
8 sets of (challenging...but doable):
2 x 50 drill @ 1:10
2 x 50 swim at 200 GP @ 1:10 (26.8)
1 x 75 swim FAST - get time immediately & then get right into...
1 x 75 drill @ 2:00
200 easy choice after 3rd & 6th sets.
400 easy loosen = 6500 scy. Stretch today, eat well, take a nap if you can. Tonight will be some pulling and longer drilling. Have a great day!
Hello athletes & families of Northfield Swim Club!
**Workout for Friday, June 19 follows this post**
This week has been outstanding, just a little bit better than last week. Everybody is encouraged to keep up the good work, wear their sunscreen each day and stay hydrated. I've enjoyed having the older kids swim with us - what a good influence you've all been on the workout each day!
The big news of the week is that I've finally gotten the Sioux Falls meet information, which I handed out to everybody this morning at workout. I need to know by Monday, June 22 if you're interested in swimming in the meet (July 10-12 in Sioux Falls, SD), so email me at erikcollins19@gmail.com by 8:00 p.m. Monday, June 22 if you're planning on going to the meet. I'll be doing the entry on Tuesday Morning, June 23, so if you email me after Monday Night, June 22, it'll be too late to get you into the meet. Thanks for being on top of this!
I'll be back east at a wedding this weekend, so I won't be at workout on Friday, June 19, 2009 - I'll miss seeing everybody at workout on Friday; do a good job with the workout and I'll look forward to seeing everybody on Monday. The workout for Friday is as follows:
Workout for Friday, June 19, 2009
Pace clocks are in the pump room; you might have to ask someone in the office to open it for you.
400 swim freestyle (Juniors go a 300 swim freestyle)
400 reverse IM (Juniors go a 200 reverse IM, all drill)
1:00 rest
8 x 100 @ :20 rest (Juniors, go 6 x 100 @ :20 rest) as follows:
First 50, fist freestyle drill to halfway, then swim free to the end;
Second 50, underwater dolphin kick to the first blue line, then drill NO FREE to the second blue line, then swim (same stroke as drilling) to the end - swim should be build to FAST finish!
1:00 rest
18 x 50 @ 1:30 - Juniors go 12 @ 2:00, as follows:
2- kick FAST on back, watch your head!
1- swim fly build to FAST by mid-pool, then drill to the end (rotate by IM order, so #6 is backstroke, #9 is breaststroke, #12 is fly again, #15 is back and #18 is breaststroke).
After last 50, get right into...
1 x 900 swim - 100 free, 50 (1/2 swim 1/2 kick) NO FREE - Juniors go a 600, then they should be close to done. If they'd like to do some of the "over-unders" in the diving well, they can.
1:00 rest
In the diving well, "over-unders:"
divide the group into two groups, and have them go to opposite sides of the diving well. One group sprints across the pool - swimming - while the other group is going the other way doing a dolphin kick LUNGBUSTER underwater. Then they switch and the group that started out doing the sprinting is now doing the LUNGBUSTER and the group that started off with a LUNGBUSTER is now sprinting. Try to get 20 to 24 of these in, mixing up the strokes they swim. The LUNGBUSTER should always be dolphin kick. Feel free to improvise if things start to get a little stale.
Thanks, Michelyn, have a great workout! See everybody on Monday, have a great day!
**Workout for Friday, June 19 follows this post**
This week has been outstanding, just a little bit better than last week. Everybody is encouraged to keep up the good work, wear their sunscreen each day and stay hydrated. I've enjoyed having the older kids swim with us - what a good influence you've all been on the workout each day!
The big news of the week is that I've finally gotten the Sioux Falls meet information, which I handed out to everybody this morning at workout. I need to know by Monday, June 22 if you're interested in swimming in the meet (July 10-12 in Sioux Falls, SD), so email me at erikcollins19@gmail.com by 8:00 p.m. Monday, June 22 if you're planning on going to the meet. I'll be doing the entry on Tuesday Morning, June 23, so if you email me after Monday Night, June 22, it'll be too late to get you into the meet. Thanks for being on top of this!
I'll be back east at a wedding this weekend, so I won't be at workout on Friday, June 19, 2009 - I'll miss seeing everybody at workout on Friday; do a good job with the workout and I'll look forward to seeing everybody on Monday. The workout for Friday is as follows:
Workout for Friday, June 19, 2009
Pace clocks are in the pump room; you might have to ask someone in the office to open it for you.
400 swim freestyle (Juniors go a 300 swim freestyle)
400 reverse IM (Juniors go a 200 reverse IM, all drill)
1:00 rest
8 x 100 @ :20 rest (Juniors, go 6 x 100 @ :20 rest) as follows:
First 50, fist freestyle drill to halfway, then swim free to the end;
Second 50, underwater dolphin kick to the first blue line, then drill NO FREE to the second blue line, then swim (same stroke as drilling) to the end - swim should be build to FAST finish!
1:00 rest
18 x 50 @ 1:30 - Juniors go 12 @ 2:00, as follows:
2- kick FAST on back, watch your head!
1- swim fly build to FAST by mid-pool, then drill to the end (rotate by IM order, so #6 is backstroke, #9 is breaststroke, #12 is fly again, #15 is back and #18 is breaststroke).
After last 50, get right into...
1 x 900 swim - 100 free, 50 (1/2 swim 1/2 kick) NO FREE - Juniors go a 600, then they should be close to done. If they'd like to do some of the "over-unders" in the diving well, they can.
1:00 rest
In the diving well, "over-unders:"
divide the group into two groups, and have them go to opposite sides of the diving well. One group sprints across the pool - swimming - while the other group is going the other way doing a dolphin kick LUNGBUSTER underwater. Then they switch and the group that started out doing the sprinting is now doing the LUNGBUSTER and the group that started off with a LUNGBUSTER is now sprinting. Try to get 20 to 24 of these in, mixing up the strokes they swim. The LUNGBUSTER should always be dolphin kick. Feel free to improvise if things start to get a little stale.
Thanks, Michelyn, have a great workout! See everybody on Monday, have a great day!
Thursday, June 18, 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
10 x 50 drill/swim by 25's @ :10 rest - odds free, evens NO FREE
3 sets of:
1 x 75 @ 1:20 - 50 offside breathing freestyle drill, 25 breast kick on back
1 x 75 @ 1:20 - 50 choice drill NO FREE, 25 fly kick on side
1 x 75 swim free br 4/2 @ 1:10
In 2nd set, go 2 x 75 of each;
in 3rd set, go 3 x 75 of each
After 3rd set...
6 x 250 as follows:
odds- drill/swim build to strong finish by 25's @ 3:40
evens- pull free br 4/2 @ 3:20
1:00 rest
16 x 50 @ 2:00 from a dive in sets of 4
Finish with 1 x 600 drill/pull by 300's. Stretch tonight, remember we'll swim big tomorrow morning. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
10 x 50 drill/swim by 25's @ :10 rest - odds free, evens NO FREE
3 sets of:
1 x 75 @ 1:20 - 50 offside breathing freestyle drill, 25 breast kick on back
1 x 75 @ 1:20 - 50 choice drill NO FREE, 25 fly kick on side
1 x 75 swim free br 4/2 @ 1:10
In 2nd set, go 2 x 75 of each;
in 3rd set, go 3 x 75 of each
After 3rd set...
6 x 250 as follows:
odds- drill/swim build to strong finish by 25's @ 3:40
evens- pull free br 4/2 @ 3:20
1:00 rest
16 x 50 @ 2:00 from a dive in sets of 4
Finish with 1 x 600 drill/pull by 300's. Stretch tonight, remember we'll swim big tomorrow morning. Have a great day!
Thursday, June 18, 2009
DISTANCE - written for scm
Great job yesterday!
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 50 @ :10 rest ra2 la2 free drill
4 x 50 @ :10 rest - 25 2 kicks 1 pull breaststroke, 25 fly kick on side
4 x 75 @ :10 rest - 50 offside breathing freestyle, 25 breaststroke kick on back
1:00 rest
2 sets of - all @ :10 rest-
1 x 400- 50 swim free br 3, 50 choice kick moderate
1 x 600- 50 back, 50 breast, 50 free - each 50 is swim/drill by 25's - 4 times through
1 x 800 pull free br 3/5/7/9 by 50's - pull w/snorkel in 2nd set
Just :10 rest between sets; 1:00 rest after 2nd set - get HR immediately & OML
With fins, 6 sets of:
1 x 25 @ :40 - 1/2 swim FAST, 1/2 drill
1 x 25 all drill @ :40
1 x 25 swim build to FAST @ :40
1 x 25 FAST dolphin kick on side @ :40
1 x 50 @ 1:00 - 25 LUNGBUSTER, 25 swim build to FAST
No rest between sets. After 6th set, take off fins and finish up with...
12 x 50 swim @ :55 - 2 free br 3, 1- free/back by 25's - good tempo on backstroke
200 easy loosen = 7200 scm. Stretch today, eat well, get excited for the meet next weekend. Have a great day!
DISTANCE - written for scm
Great job yesterday!
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 50 @ :10 rest ra2 la2 free drill
4 x 50 @ :10 rest - 25 2 kicks 1 pull breaststroke, 25 fly kick on side
4 x 75 @ :10 rest - 50 offside breathing freestyle, 25 breaststroke kick on back
1:00 rest
2 sets of - all @ :10 rest-
1 x 400- 50 swim free br 3, 50 choice kick moderate
1 x 600- 50 back, 50 breast, 50 free - each 50 is swim/drill by 25's - 4 times through
1 x 800 pull free br 3/5/7/9 by 50's - pull w/snorkel in 2nd set
Just :10 rest between sets; 1:00 rest after 2nd set - get HR immediately & OML
With fins, 6 sets of:
1 x 25 @ :40 - 1/2 swim FAST, 1/2 drill
1 x 25 all drill @ :40
1 x 25 swim build to FAST @ :40
1 x 25 FAST dolphin kick on side @ :40
1 x 50 @ 1:00 - 25 LUNGBUSTER, 25 swim build to FAST
No rest between sets. After 6th set, take off fins and finish up with...
12 x 50 swim @ :55 - 2 free br 3, 1- free/back by 25's - good tempo on backstroke
200 easy loosen = 7200 scm. Stretch today, eat well, get excited for the meet next weekend. Have a great day!
Wednesday, June 17, 2009
Wednesday, June 17, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/choice kick by 25's
200 easy choice skulling
1:00 rest
6 x 150 @ :10 rest - ra2la2 free/choice drill NO FREE by 25's
4 x 100 @ 1:45 - 50 drill/swim, 50 choice kick
14 x 50
odds free @ :45 br 4/2
evens swim/kick NO FREE @ :55
1:00 rest
12 x 200 as follows:
1 x 75 swim free br 4/2 @ :55
1 x 25 swim FAST free @ :35 - get time
1 x 25 LUNGBUSTER FAST @ :35 - get time, add to 25 swim
1 x 25 drill @ :35
1 x 50 swim FAST - should be faster than 2 x 25's add-up
After 4th set, 4 x 50 swim at 200 GP @ 1:10
After 8th set, 4 x 50 swim at 200 GP @ 1:00
After 12th set, 4 x 50 swim at 200 GP @ :50
Warmdown a 600 choice drill/pull/choice drill by 200 =6600 scy. Stretch tonight, eat well. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/choice kick by 25's
200 easy choice skulling
1:00 rest
6 x 150 @ :10 rest - ra2la2 free/choice drill NO FREE by 25's
4 x 100 @ 1:45 - 50 drill/swim, 50 choice kick
14 x 50
odds free @ :45 br 4/2
evens swim/kick NO FREE @ :55
1:00 rest
12 x 200 as follows:
1 x 75 swim free br 4/2 @ :55
1 x 25 swim FAST free @ :35 - get time
1 x 25 LUNGBUSTER FAST @ :35 - get time, add to 25 swim
1 x 25 drill @ :35
1 x 50 swim FAST - should be faster than 2 x 25's add-up
After 4th set, 4 x 50 swim at 200 GP @ 1:10
After 8th set, 4 x 50 swim at 200 GP @ 1:00
After 12th set, 4 x 50 swim at 200 GP @ :50
Warmdown a 600 choice drill/pull/choice drill by 200 =6600 scy. Stretch tonight, eat well. Have a great day!
Wednesday, June 17, 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
16 x 50 @ 1:00
1-4: fist free
5-8: choice drill fly
1 x 300 - 50 offside breathing fly, 25 fly kick on side
:20 rest
1 x 300 - 50 swim free, 25 choice drill fly
6 x 75 @ 1:45 - 25 swim backstroke, 25 drill fly, :10 rest, then 25 swim fly with FAST breakout, FAST fly swim to the middle of the pool, then easy drill to the end
9 x 50 swim free @ :50 - 2 negative split free br 3, then #3 is fly/free by 25's
1:00 rest
8 sets of:
2 x 50 drill @ 1:15
2 x 50 swim fly at 200 GP - not all out, but at 200 GP (31.8-32.3) @ 1:15
1 x 75 swim FAST fly - get time then go right into...
1 x 75 drill @ 2:00
200 easy choice drilling or pulling after 3rd & 6th sets
Warmdown with 400 pull & 400 drill after 8th set. Do an excellent job with your HW today & get excited for the meet next weekend. 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
16 x 50 @ 1:00
1-4: fist free
5-8: choice drill fly
1 x 300 - 50 offside breathing fly, 25 fly kick on side
:20 rest
1 x 300 - 50 swim free, 25 choice drill fly
6 x 75 @ 1:45 - 25 swim backstroke, 25 drill fly, :10 rest, then 25 swim fly with FAST breakout, FAST fly swim to the middle of the pool, then easy drill to the end
9 x 50 swim free @ :50 - 2 negative split free br 3, then #3 is fly/free by 25's
1:00 rest
8 sets of:
2 x 50 drill @ 1:15
2 x 50 swim fly at 200 GP - not all out, but at 200 GP (31.8-32.3) @ 1:15
1 x 75 swim FAST fly - get time then go right into...
1 x 75 drill @ 2:00
200 easy choice drilling or pulling after 3rd & 6th sets
Warmdown with 400 pull & 400 drill after 8th set. Do an excellent job with your HW today & get excited for the meet next weekend. Have a great day!
Tuesday, June 16, 2009
Wednesday Morning, June 17, 2009
SPRINTERS - written for scy
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
2 sets of:
6 x 75 @ 1:20 - 50 choice drill, 25 breast kick on back
2 x 75 @ 1:20 - drill/drill/skulling by 25's
1 x 400 pull free br 4/2 - different equipment from set to set
:30 rest between sets. After 2nd set, continue right into...
4 x 250 as follows:
6 x 25 @ :40 - 2 choice breaststroke drill, 1 swim breaststroke
1 x 100 swim breaststroke, except 3rd 25 is breast kick on back @ 1:40
No rest between sets.
Finish up with...
18 x 50 @ :50
2- swim free br 4/2
1- swim free/breast by 25's
2 swim free br 4/2
1- swim breaststroke
200 easy loosen = 5100 scy. Wear your sunscreen for lessons and stay hydrated. Have a great day!
SPRINTERS - written for scy
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
2 sets of:
6 x 75 @ 1:20 - 50 choice drill, 25 breast kick on back
2 x 75 @ 1:20 - drill/drill/skulling by 25's
1 x 400 pull free br 4/2 - different equipment from set to set
:30 rest between sets. After 2nd set, continue right into...
4 x 250 as follows:
6 x 25 @ :40 - 2 choice breaststroke drill, 1 swim breaststroke
1 x 100 swim breaststroke, except 3rd 25 is breast kick on back @ 1:40
No rest between sets.
Finish up with...
18 x 50 @ :50
2- swim free br 4/2
1- swim free/breast by 25's
2 swim free br 4/2
1- swim breaststroke
200 easy loosen = 5100 scy. Wear your sunscreen for lessons and stay hydrated. Have a great day!
Tuesday, June 16, 2009
SPRINTERS - written for scy
I have to be leaving today no later than 5:10
400 swim freestyle
400 reverse IM - each 100 is drill/swim/breast kick on back/kick choice by 25's
200 easy choice skulling
1:00 rest
With fins:
4 x 50 @ 1:00 - 25 choice drill, 25 fly kick on side
6 x 25 @ :40 choice fly drill
6 x 75 @ 1:20 - 50 drill/swim fly, 25 kick on back w/FAST breakout
8 x 25 swim fly @ :40
odds are 1/2 FAST 1/2 drill; evens are swim build to FAST finish
1:00 rest - take fins off
8 x 100 kick @ 1:40 - odds are IM order by 25's, evens are choice
3 sets of:
1 x 125 swim free br 4/2 @ 1:40
1 x 75 swim NO FREE/free/NO FREE by 25's @ 1:00
No rest between sets.
3 sets of:
1 x 125 swim free br 4/2 @ 1:40
1 x 75 - kick choice/swim free/kick choice by 25's @ 1:00
No rest between sets.
1:00 rest after 3rd set.
4 sets of:
4 x 50 kick @ :50 - just make the interval
1 x 50 swim/kick by 25's @ :45
1 x 100 kick FAST @ 2:00
3 x 100 kick @ 1:40 - just make the interval
1 x 50 swim/kick by 25's @ :40
1 x 50 kick FAST
1:00 rest between sets.
200 easy loosen after the 4th set = 7200 scy. Stretch tonight, eat well, get excited for tomorrow's workouts. Have a great day!
SPRINTERS - written for scy
I have to be leaving today no later than 5:10
400 swim freestyle
400 reverse IM - each 100 is drill/swim/breast kick on back/kick choice by 25's
200 easy choice skulling
1:00 rest
With fins:
4 x 50 @ 1:00 - 25 choice drill, 25 fly kick on side
6 x 25 @ :40 choice fly drill
6 x 75 @ 1:20 - 50 drill/swim fly, 25 kick on back w/FAST breakout
8 x 25 swim fly @ :40
odds are 1/2 FAST 1/2 drill; evens are swim build to FAST finish
1:00 rest - take fins off
8 x 100 kick @ 1:40 - odds are IM order by 25's, evens are choice
3 sets of:
1 x 125 swim free br 4/2 @ 1:40
1 x 75 swim NO FREE/free/NO FREE by 25's @ 1:00
No rest between sets.
3 sets of:
1 x 125 swim free br 4/2 @ 1:40
1 x 75 - kick choice/swim free/kick choice by 25's @ 1:00
No rest between sets.
1:00 rest after 3rd set.
4 sets of:
4 x 50 kick @ :50 - just make the interval
1 x 50 swim/kick by 25's @ :45
1 x 100 kick FAST @ 2:00
3 x 100 kick @ 1:40 - just make the interval
1 x 50 swim/kick by 25's @ :40
1 x 50 kick FAST
1:00 rest between sets.
200 easy loosen after the 4th set = 7200 scy. Stretch tonight, eat well, get excited for tomorrow's workouts. Have a great day!
Tuesday, June 16, 2009
DISTANCE - written for scm
Pretty moderate today...I will get there as soon as I am done with meet entries in Northfield.
600 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 300 @ :20 rest -
50 ra2 la2 free, 50 choice moderate kick on odds;
evens are 50 choice drill/swim by 25's NO FREE, 50 swim free br 3 w/good breakouts
8 x 150 @ :15 rest
2- 50 swim free br 3, 25 fly kick on side
2- 50 swim breast/back by 25's, 25 choice kick build to strong
3 x 400 swim free br 3 @ :20 rest - except #2 is pull br 3/5/7/9 by 50's w/buoy only
1 x 1200 as follows:
100 swim IM, 100 kick moderate, 100 swim free - 3 times through, concentrate on good turns & breakouts throughout.
Finish up with...
10 x 100 swim free br 3 @ 1:20
200 easy loosen = 7200 scm. Do an excellent job with your HW today & wear your sunscreen. Have a great day!
DISTANCE - written for scm
Pretty moderate today...I will get there as soon as I am done with meet entries in Northfield.
600 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 300 @ :20 rest -
50 ra2 la2 free, 50 choice moderate kick on odds;
evens are 50 choice drill/swim by 25's NO FREE, 50 swim free br 3 w/good breakouts
8 x 150 @ :15 rest
2- 50 swim free br 3, 25 fly kick on side
2- 50 swim breast/back by 25's, 25 choice kick build to strong
3 x 400 swim free br 3 @ :20 rest - except #2 is pull br 3/5/7/9 by 50's w/buoy only
1 x 1200 as follows:
100 swim IM, 100 kick moderate, 100 swim free - 3 times through, concentrate on good turns & breakouts throughout.
Finish up with...
10 x 100 swim free br 3 @ 1:20
200 easy loosen = 7200 scm. Do an excellent job with your HW today & wear your sunscreen. Have a great day!
Monday, June 15, 2009
Monday, June 15, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
8 x 25 @ :10 rest - odds are kick on back w/explosive breakout; evens are fly kick on side
6 x 200 @ :20 rest
odds- 100 IM drill, 100 IM swim
evens- kick choice negative split
1:00 rest
With fins, 6 sets of:
3 x 75 swim desc 1-3 to all out FAST @ 1:30
After #3 in each set...
:10 rest, then 1 x 25 FAST LUNGBUSTER
No rest between sets of 3.
After 6th set, 100 easy, then...
With grudge belt & jug, 8 sets of:
:20 vert kick w/jug
:10 swim with belt, steady & strong
:10 vert kick FAST, no jug
:10 swim as FAST as possible
:10 rest - extra :30 rest after even sets.
Finish up with 6 sets of...
1 x 100 swim free br 4/2 negative split @ 1:15
1 x 100 easy choice @ 1:30
** add 1 x 100 in each round, up to 6 x 100 @ 1:15
400 easy loosen = 7000 scy. Stretch tonight, have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
8 x 25 @ :10 rest - odds are kick on back w/explosive breakout; evens are fly kick on side
6 x 200 @ :20 rest
odds- 100 IM drill, 100 IM swim
evens- kick choice negative split
1:00 rest
With fins, 6 sets of:
3 x 75 swim desc 1-3 to all out FAST @ 1:30
After #3 in each set...
:10 rest, then 1 x 25 FAST LUNGBUSTER
No rest between sets of 3.
After 6th set, 100 easy, then...
With grudge belt & jug, 8 sets of:
:20 vert kick w/jug
:10 swim with belt, steady & strong
:10 vert kick FAST, no jug
:10 swim as FAST as possible
:10 rest - extra :30 rest after even sets.
Finish up with 6 sets of...
1 x 100 swim free br 4/2 negative split @ 1:15
1 x 100 easy choice @ 1:30
** add 1 x 100 in each round, up to 6 x 100 @ 1:15
400 easy loosen = 7000 scy. Stretch tonight, have a great day!
Monday, June 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
6 x 100 @ :15 rest- 50 offside breathing free drill, 50 drill/swim by 25's NO FREE
2 x 150 @ :15 rest - 50 2 kicks 1 pull breaststroke drill, 25 fly kick on side
1 x 300 swim back/breast/free by 25's, last 75 should be strong
4 x 50 @ :10 rest - 25 swim w/FAST 12 meters, then drill to the end, 25 kick
1:00 rest
5 sets of:
4 x 25 kick @ :35 (explosive dolphin kick breakout to 12 meters on each 25
1 x 50 swim/kick FAST @ 1:00
4 x 50 swim/kick by 25's @ :55
1 x 50 kick FAST @ 1:00
1 x 200 swim free BIG negative split (300 in 2nd set, then 400 in 3rd set, back down to 300 in 4th set & 200 in 5th set)
1:00 rest between sets.
Finish up with...
1 x 1500 swim free - start strong, decend by 400's, so last 300 is all out FAST
Easy 200 before you go. Do an excellent job with your HW today & wear your sunscreen. 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 100 @ :15 rest- 50 offside breathing free drill, 50 drill/swim by 25's NO FREE
2 x 150 @ :15 rest - 50 2 kicks 1 pull breaststroke drill, 25 fly kick on side
1 x 300 swim back/breast/free by 25's, last 75 should be strong
4 x 50 @ :10 rest - 25 swim w/FAST 12 meters, then drill to the end, 25 kick
1:00 rest
5 sets of:
4 x 25 kick @ :35 (explosive dolphin kick breakout to 12 meters on each 25
1 x 50 swim/kick FAST @ 1:00
4 x 50 swim/kick by 25's @ :55
1 x 50 kick FAST @ 1:00
1 x 200 swim free BIG negative split (300 in 2nd set, then 400 in 3rd set, back down to 300 in 4th set & 200 in 5th set)
1:00 rest between sets.
Finish up with...
1 x 1500 swim free - start strong, decend by 400's, so last 300 is all out FAST
Easy 200 before you go. Do an excellent job with your HW today & wear your sunscreen. Have a great day!
Sunday, June 14, 2009
Monday Morning, June 15, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is kick/drill/kick/swim by 25's
200 easy choice skulling
1:00 rest
2 sets of:
1 x 300 - 50 choice backstroke drill, 25 fly kick on side
:20 rest
4 x 75 @ 1:20 - drill/swim/drill backstroke - good breakouts throughout
1 x 300 swim backstroke - moderate negative split 1st 100, then bigger negative split on 2nd 100 and bigger negative split on 3rd 100
1:00 rest between sets; after 2nd set...
20 x 50 as follows:
4 x 50 pull free br 4/2 @ :45
2 x 50 choice breaststroke drill @ 1:00
2 x 50 breaststroke swim @ :55
2 x 50 breaststroke swim/kick by 25's @ :55
4 x 50 pull free br 4/2 @ :40
2 x 50 choice breaststroke drill @ 1:00
2 x 50 breaststroke swim @ :50
2 x 50 breaststroke swim/kick by 25's @ :50
1:00 rest
Finish up with...
1 x 875 - all backstroke is cruise with great turns & breakouts; all breaststroke is FAST
175 swim backstroke/25 breaststroke
150 backstroke/25 breaststroke
125 back/25 breaststroke
100 back/25 breaststroke
75 back/25 breaststroke
50 back/25 breaststroke
25 back/25 breaststroke
Get HR immediately and OML
325 easy loosen = 5000 scy. Eat well, wear your sunscreen today & try to get a nap. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is kick/drill/kick/swim by 25's
200 easy choice skulling
1:00 rest
2 sets of:
1 x 300 - 50 choice backstroke drill, 25 fly kick on side
:20 rest
4 x 75 @ 1:20 - drill/swim/drill backstroke - good breakouts throughout
1 x 300 swim backstroke - moderate negative split 1st 100, then bigger negative split on 2nd 100 and bigger negative split on 3rd 100
1:00 rest between sets; after 2nd set...
20 x 50 as follows:
4 x 50 pull free br 4/2 @ :45
2 x 50 choice breaststroke drill @ 1:00
2 x 50 breaststroke swim @ :55
2 x 50 breaststroke swim/kick by 25's @ :55
4 x 50 pull free br 4/2 @ :40
2 x 50 choice breaststroke drill @ 1:00
2 x 50 breaststroke swim @ :50
2 x 50 breaststroke swim/kick by 25's @ :50
1:00 rest
Finish up with...
1 x 875 - all backstroke is cruise with great turns & breakouts; all breaststroke is FAST
175 swim backstroke/25 breaststroke
150 backstroke/25 breaststroke
125 back/25 breaststroke
100 back/25 breaststroke
75 back/25 breaststroke
50 back/25 breaststroke
25 back/25 breaststroke
Get HR immediately and OML
325 easy loosen = 5000 scy. Eat well, wear your sunscreen today & try to get a nap. Have a great day!
Sunday, June 14, 2009
LCM @ UM - at about 2:30 p.m. if you can; be deliberate - keep the banter to a minimum
600 or 400 swim freestyle
400 reverse IM - each 100 is 1/2 drill, 1/2 swim, 1/2 drill, 1/2 kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 150 @ :15 rest - 50 ra2 la2 free, 50 swim free, 50 choice drill NO FREE
3** x 50 @ 1:10 - odds are kick build to FAST, #2 is 1/2 swim build to FAST 1/2 drill
** In 2nd set, go 5 x 50 (same way as the 3 x 50's) and in the 3rd set go 7 x 50 (same way as the first 2 sets.)
No rest between sets. After 3rd set...
9 x 300 as follows:
1&2 in each set as follows:
1 x 150 swim free (1st 2 sets @ 2:20; 2nd 2 sets @ 2:15; 3rd 2 sets @ 2:10)
3 x 50 @ 1:10 as follows:
1- 1/2 swim build to FAST 1/2 drill;
2- 1/2 kick build to FAST 1/2 drill;
Vertical kick at wall until time to push off for 3rd 50..
3- swim build to FAST - should be same stroke for all 3 x 50's, can switch stroke after 2nd set of 3
#3, #6 & #9 are pull free - EC br 4/2; JD br 3/5/7 by 50's - 1:00 rest between sets.
After #9, finish up with...
With fins:
12 x 50 @ 1:10
odds- 1/2 LUNGBUSTER dolphin kick then swim FAST to the end.
evens- 1/2 LUNGBUSTER dolphin kick, then drill to the end
Warmdown a 200 = 5800 or 5600 lcm. Stretch tonight, eat well and try to let me know how this workout went for you. Have a great day!
LCM @ UM - at about 2:30 p.m. if you can; be deliberate - keep the banter to a minimum
600 or 400 swim freestyle
400 reverse IM - each 100 is 1/2 drill, 1/2 swim, 1/2 drill, 1/2 kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 150 @ :15 rest - 50 ra2 la2 free, 50 swim free, 50 choice drill NO FREE
3** x 50 @ 1:10 - odds are kick build to FAST, #2 is 1/2 swim build to FAST 1/2 drill
** In 2nd set, go 5 x 50 (same way as the 3 x 50's) and in the 3rd set go 7 x 50 (same way as the first 2 sets.)
No rest between sets. After 3rd set...
9 x 300 as follows:
1&2 in each set as follows:
1 x 150 swim free (1st 2 sets @ 2:20; 2nd 2 sets @ 2:15; 3rd 2 sets @ 2:10)
3 x 50 @ 1:10 as follows:
1- 1/2 swim build to FAST 1/2 drill;
2- 1/2 kick build to FAST 1/2 drill;
Vertical kick at wall until time to push off for 3rd 50..
3- swim build to FAST - should be same stroke for all 3 x 50's, can switch stroke after 2nd set of 3
#3, #6 & #9 are pull free - EC br 4/2; JD br 3/5/7 by 50's - 1:00 rest between sets.
After #9, finish up with...
With fins:
12 x 50 @ 1:10
odds- 1/2 LUNGBUSTER dolphin kick then swim FAST to the end.
evens- 1/2 LUNGBUSTER dolphin kick, then drill to the end
Warmdown a 200 = 5800 or 5600 lcm. Stretch tonight, eat well and try to let me know how this workout went for you. Have a great day!
Friday, June 12, 2009
Friday, June 12, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is kick/drill/drill/swim by 25's
200 easy choice skulling
1:00 rest
6 x 50 offside breathing freestyle drill @ :10 rest
4 x 75 @ 1:20 - 25 ra2 la2 free, 50 drill/swim by 25's, NO FREE
6 x 125 @ 2:00 - 75 swim free br 4/2, 50 choice drill/swim by 25's
8 x 25 @ :40
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST finish
1:00 rest
18 x 150 @ 4:00 as follows:
odds-
75 swim FAST
:20 rest
50 swim at 200 GP or FASTER
:10 rest
25 kick FAST
evens - choice drill or pull
Warmdown with 3 x 300 pull or drill @ :20 rest in between = 6150 scy. Eat well this weekend, wear sunscreen if you're going to be outside. Sunday's workout will be up early Sunday Morning. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is kick/drill/drill/swim by 25's
200 easy choice skulling
1:00 rest
6 x 50 offside breathing freestyle drill @ :10 rest
4 x 75 @ 1:20 - 25 ra2 la2 free, 50 drill/swim by 25's, NO FREE
6 x 125 @ 2:00 - 75 swim free br 4/2, 50 choice drill/swim by 25's
8 x 25 @ :40
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST finish
1:00 rest
18 x 150 @ 4:00 as follows:
odds-
75 swim FAST
:20 rest
50 swim at 200 GP or FASTER
:10 rest
25 kick FAST
evens - choice drill or pull
Warmdown with 3 x 300 pull or drill @ :20 rest in between = 6150 scy. Eat well this weekend, wear sunscreen if you're going to be outside. Sunday's workout will be up early Sunday Morning. Have a great day!
Thursday, June 11, 2009
Friday, June 12, 2009 - AM SPRINTERS workout follows this workout
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
1 x 300 - 50 catch-up free drill, 25 choice drill NO FREE
:20 rest
1 x 300 - 25 fly kick on side, 50 drill/swim choice NO FREE
:20 rest
3 sets of:
2 x 75 swim free br 3/5/3 by 25's @ 1:10
2 x 50 swim free /NO FREE by 25's @ :45
1:00 rest after 3rd set.
4 sets of:
2 x 100 @ 2:00 - 50 breast kick on back, 50 choice freestyle drill
4 x 50 swim at 200 free GP @ 1:10 (29.3)
After 4th set...
12 x 100 @ 1:40 swim free desc 1-3 to 400 free GP (1:02.5)
1:00 rest
With fins, finish up with...
18 x 75 swim desc 1-3's to what you can @ 1:30 - #3 in each set should be juicy
300 easy loosen = 7000 scm. Stretch today, eat well & watch your email for info on Sunday. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
1 x 300 - 50 catch-up free drill, 25 choice drill NO FREE
:20 rest
1 x 300 - 25 fly kick on side, 50 drill/swim choice NO FREE
:20 rest
3 sets of:
2 x 75 swim free br 3/5/3 by 25's @ 1:10
2 x 50 swim free /NO FREE by 25's @ :45
1:00 rest after 3rd set.
4 sets of:
2 x 100 @ 2:00 - 50 breast kick on back, 50 choice freestyle drill
4 x 50 swim at 200 free GP @ 1:10 (29.3)
After 4th set...
12 x 100 @ 1:40 swim free desc 1-3 to 400 free GP (1:02.5)
1:00 rest
With fins, finish up with...
18 x 75 swim desc 1-3's to what you can @ 1:30 - #3 in each set should be juicy
300 easy loosen = 7000 scm. Stretch today, eat well & watch your email for info on Sunday. Have a great day!
Friday Morning, June 12, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
4 x 75 @ :10 rest - 50 catch-up free, 25 breast kick on back
4 x 100 @ :10 rest - 75 drill/drill/swim by 25's (NO FREE in 2nd set), then last 25 is choice skulling
No rest between sets. 1:00 rest after 2nd set, then...
4 x 300 backstroke as follows:
4 x 50 drill choice backstroke @ 1:00 - can switch drill from set to set, but not within a set
1 x 100 swim negative split backstroke @ 1:35
No rest between sets. After last set, continue right into..
16 x 50 pull free br 4/2 - 4 @ :45, 4 @ :40 - 2 times through
1:00 rest
With fins, finish up with...
24 x 25 @ :45
1- 1/2 FAST 1/2 drill;
2- 1/2 dolphin kick underwater, then build to FAST;
3- all drill;
4- all FAST
200 easy loosen = 5200 scy. Stretch this morning, eat well and get a good nap. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
4 x 75 @ :10 rest - 50 catch-up free, 25 breast kick on back
4 x 100 @ :10 rest - 75 drill/drill/swim by 25's (NO FREE in 2nd set), then last 25 is choice skulling
No rest between sets. 1:00 rest after 2nd set, then...
4 x 300 backstroke as follows:
4 x 50 drill choice backstroke @ 1:00 - can switch drill from set to set, but not within a set
1 x 100 swim negative split backstroke @ 1:35
No rest between sets. After last set, continue right into..
16 x 50 pull free br 4/2 - 4 @ :45, 4 @ :40 - 2 times through
1:00 rest
With fins, finish up with...
24 x 25 @ :45
1- 1/2 FAST 1/2 drill;
2- 1/2 dolphin kick underwater, then build to FAST;
3- all drill;
4- all FAST
200 easy loosen = 5200 scy. Stretch this morning, eat well and get a good nap. Have a great day!
Thursday, June 11, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
10 x 50 @ :10 rest - odds drill/swim free, evens drill/swim NO FREE
12 x 50 @ :50
2- swim free br 4/2
2- swim free/NO FREE
2- swim/kick choice
1:00 rest
2 sets of:
2 x 250 swim free br 4/2 @ 3:10
1 x 275 swim free @ 3:10
Get HR immediately & OML
2 sets of:
2 x 150 swim free br 4/2 @ 2:00
1 x 175 swim free @ 2:00
Get HR immediately & OML
2 sets of:
2 x 75 swim free br 4/2 @ 1:00
1 x 100 swim free @ 1:00
Get HR immediately & OML
1:00 rest
16 x 50 @ 2:00 from a dive
300 easy loosen = 6200 scy.
Stretch tonight, eat well. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
10 x 50 @ :10 rest - odds drill/swim free, evens drill/swim NO FREE
12 x 50 @ :50
2- swim free br 4/2
2- swim free/NO FREE
2- swim/kick choice
1:00 rest
2 sets of:
2 x 250 swim free br 4/2 @ 3:10
1 x 275 swim free @ 3:10
Get HR immediately & OML
2 sets of:
2 x 150 swim free br 4/2 @ 2:00
1 x 175 swim free @ 2:00
Get HR immediately & OML
2 sets of:
2 x 75 swim free br 4/2 @ 1:00
1 x 100 swim free @ 1:00
Get HR immediately & OML
1:00 rest
16 x 50 @ 2:00 from a dive
300 easy loosen = 6200 scy.
Stretch tonight, eat well. Have a great day!
Thursday, June 11, 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 150 @ :15 rest - 50 ra2 la2 free, 25 breast kick on back
6 x 100 swim @ 1:35
odds are free br 3, except 3rd 25 is br 5
evens are swim free/NO FREE by 50's
8 x 25 @ :45 - 1/2 swim FAST, 1/2 drill
1:00 rest
3 sets of:
4 x 50 swim-kick by 25's @ :55
1 x 100 kick FAST @ 1:00 rest - #2 with a board
After 3rd set...
1 x 300 swim negative split
3 sets of:
4 x 50 swim-kick by 25's @ :55
1 x 75 kick FAST @ 1:00 rest - #2 with a board
After 3rd set...
1 x 300 swim negative split
3 sets of:
4 x 50 swim-kick by 25's @ :55
1 x 50 kick FAST @ 1:00 rest - #2 with a board
1 x 300 pull free br 3/5/7
1:00 rest
1 x 300 kick FAST
1 x 800 pull/drill choice = 7075 scm. Eat well today, stretch tonight & get excited for the meet. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 150 @ :15 rest - 50 ra2 la2 free, 25 breast kick on back
6 x 100 swim @ 1:35
odds are free br 3, except 3rd 25 is br 5
evens are swim free/NO FREE by 50's
8 x 25 @ :45 - 1/2 swim FAST, 1/2 drill
1:00 rest
3 sets of:
4 x 50 swim-kick by 25's @ :55
1 x 100 kick FAST @ 1:00 rest - #2 with a board
After 3rd set...
1 x 300 swim negative split
3 sets of:
4 x 50 swim-kick by 25's @ :55
1 x 75 kick FAST @ 1:00 rest - #2 with a board
After 3rd set...
1 x 300 swim negative split
3 sets of:
4 x 50 swim-kick by 25's @ :55
1 x 50 kick FAST @ 1:00 rest - #2 with a board
1 x 300 pull free br 3/5/7
1:00 rest
1 x 300 kick FAST
1 x 800 pull/drill choice = 7075 scm. Eat well today, stretch tonight & get excited for the meet. Have a great day!
Wednesday, June 10, 2009
Wednesday, June 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
10 x 50 @ 1:00 - odds are choice freestyle drill, evens are drill NO FREE
3 sets of:
2 x 25 @ :40 - 1/2 kick FAST, 1/2 drill
2 x 25 @ :40 - 1/2 dolphin kick underwater, 1/2 swim build to FAST finish
1 x 200 swim negative split choice @ 3:00
No rest betweens sets.
3 sets of:
4 x 50 swim-kick by 25's @ :45
1 x 100 kick FAST @ 1:00 rest
After 3rd set...
1 x 300 swim choice negative split
3 sets of:
4 x 50 swim-kick by 25's @ :45
1 x 75 kick FAST @ 1:00 rest
After 3rd set...
1 x 300 swim negative split
3 sets of:
4 x 50 swim-kick by 25's @ :45
1 x 50 kick FAST @ 1:00 rest
After 3rd set...
1 x 300 pull free br 4/2
1:00 rest
1 x 300 kick FAST for time - under 4:00 would be juicy!
200 easy loosen before you go. Stretch tonight if you can, eat 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
10 x 50 @ 1:00 - odds are choice freestyle drill, evens are drill NO FREE
3 sets of:
2 x 25 @ :40 - 1/2 kick FAST, 1/2 drill
2 x 25 @ :40 - 1/2 dolphin kick underwater, 1/2 swim build to FAST finish
1 x 200 swim negative split choice @ 3:00
No rest betweens sets.
3 sets of:
4 x 50 swim-kick by 25's @ :45
1 x 100 kick FAST @ 1:00 rest
After 3rd set...
1 x 300 swim choice negative split
3 sets of:
4 x 50 swim-kick by 25's @ :45
1 x 75 kick FAST @ 1:00 rest
After 3rd set...
1 x 300 swim negative split
3 sets of:
4 x 50 swim-kick by 25's @ :45
1 x 50 kick FAST @ 1:00 rest
After 3rd set...
1 x 300 pull free br 4/2
1:00 rest
1 x 300 kick FAST for time - under 4:00 would be juicy!
200 easy loosen before you go. Stretch tonight if you can, eat well. Have a great day!
Wednesday, June 10, 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
1 x 300 - 50 fist free drill, 25 breast kick on back
14 x 50 @ 1:00 - odds are ra2 la2 freestyle drill, evens are breast pull w/free kick (@1:10 if you need to)
1 x 400 - 50 2 kicks 1 pull breaststroke, 50 drill/swim backstroke by 25's
8 sets of:
:30 kick FAST on back at wall
1 x 25 swim breaststroke build to FAST finish @ :40
No rest between sets.
After 8th set, get right into...
8 x 25 @ :40- 1/2 swim FAST w/explosive breakout, 1/2 drill
1:00 rest
5 sets of:
2 x 75 swim backstroke @ 1:20 - great tempo & breakouts throughout, steady 6 beat kick on middle 25, try to hold for last 25
4 x 50 swim/kick breaststroke by 25's @ 1:00 - descend 1-4 (@ 1:10 if you need to)
1 x 200 swim IM, #1 is drill/swim by 25's, #2 is swim neg split, #3 is swim FAST, #4 is drill, #5 is all out FAST
1:00 rest between sets.
After 5th set, finish up with...
3 x 400 swim negative split freestyle br 3 @ 5:30, descend the 2nd 200 1-3 to what you can
200 easy loosen = 7150 scm. Do an excellent job on your HW today, enjoy time with your relatives & get excited for the Milwaukee 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
1 x 300 - 50 fist free drill, 25 breast kick on back
14 x 50 @ 1:00 - odds are ra2 la2 freestyle drill, evens are breast pull w/free kick (@1:10 if you need to)
1 x 400 - 50 2 kicks 1 pull breaststroke, 50 drill/swim backstroke by 25's
8 sets of:
:30 kick FAST on back at wall
1 x 25 swim breaststroke build to FAST finish @ :40
No rest between sets.
After 8th set, get right into...
8 x 25 @ :40- 1/2 swim FAST w/explosive breakout, 1/2 drill
1:00 rest
5 sets of:
2 x 75 swim backstroke @ 1:20 - great tempo & breakouts throughout, steady 6 beat kick on middle 25, try to hold for last 25
4 x 50 swim/kick breaststroke by 25's @ 1:00 - descend 1-4 (@ 1:10 if you need to)
1 x 200 swim IM, #1 is drill/swim by 25's, #2 is swim neg split, #3 is swim FAST, #4 is drill, #5 is all out FAST
1:00 rest between sets.
After 5th set, finish up with...
3 x 400 swim negative split freestyle br 3 @ 5:30, descend the 2nd 200 1-3 to what you can
200 easy loosen = 7150 scm. Do an excellent job on your HW today, enjoy time with your relatives & get excited for the Milwaukee meet. Have a great day!
Tuesday, June 9, 2009
Wednesday Morning, June 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
2 sets of:
4 x 50 @ 1:00 ra2 la2 freestyle drill - full stroke on both sides
4 x 25 fly kick on side @ :35 - control kick from hips
4 x 50 fist free drill @ 1:00 - feel water on forearms
4 x 25 @ :35 - choice fly drill - firm hands on last third of the stroke
4 x 50 offside breathing free drill @ :10 rest - don't rush through this drill, rotate evenly
4 x 25 swim fly descend 1-4 @ :35 - good dolphin kick off the wall
1 x 800 pull free br 4/2 throughout w/choice equipment; can use paddles, but not for entire 800
1:00 rest between sets.
Finish up with..
6 x 100 swim negative split backstroke, descend 2nd 50 1-3, 4-6 to what you can @ 1:40
200 easy loosen = 5200 scy. Eat well today, try to get a nap & enjoy your first day of summer vacation!
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:
4 x 50 @ 1:00 ra2 la2 freestyle drill - full stroke on both sides
4 x 25 fly kick on side @ :35 - control kick from hips
4 x 50 fist free drill @ 1:00 - feel water on forearms
4 x 25 @ :35 - choice fly drill - firm hands on last third of the stroke
4 x 50 offside breathing free drill @ :10 rest - don't rush through this drill, rotate evenly
4 x 25 swim fly descend 1-4 @ :35 - good dolphin kick off the wall
1 x 800 pull free br 4/2 throughout w/choice equipment; can use paddles, but not for entire 800
1:00 rest between sets.
Finish up with..
6 x 100 swim negative split backstroke, descend 2nd 50 1-3, 4-6 to what you can @ 1:40
200 easy loosen = 5200 scy. Eat well today, try to get a nap & enjoy your first day of summer vacation!
Tuesday, June 9, 2009
SPRINTERS - written for scy
Hope your exam went well
400 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
1 x 400 - 50 catch-up free drill, 50 2 kicks 1 pull breaststroke
:20 rest
4 x 100 @ :15 rest - 50 swim breaststroke, 50 breast kick on back
12 x 50 kick @ :50 as follows:
1- kick moderate, make interval, but good underwaters & breakout
2- kick negative split - not all out on 2nd 25, just negative split
3- kick ez/FAST
4- kick all FAST
7 x 100 @ 1:40 as follows:
25 fly kick on side, 50 swim negative split backstroke, 25 choice drill backstroke
3 x 300 swim freestyle moderate negative split, br 4/2 throughout @ 3:40
1:00 rest
3 sets of:
3 x 25 @ :40 - 2 LUNGBUSTER, 1 swim FAST
2 x 75 swim FAST @ 1:30
3 x 25 @ :50 - 2 LB, 1 swim FAST
2 x 125 swim FAST @ 2:30
3 x 25 @ 1:00 - 2 LB, 1 swim FAST
1 x 175 swim FAST
200 easy loosen after each set @ 1:00 rest
7000 scy. Stretch tonight, eat well and drink lots of water. Congratulations on a great school year. Have a great day!
SPRINTERS - written for scy
Hope your exam went well
400 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
1 x 400 - 50 catch-up free drill, 50 2 kicks 1 pull breaststroke
:20 rest
4 x 100 @ :15 rest - 50 swim breaststroke, 50 breast kick on back
12 x 50 kick @ :50 as follows:
1- kick moderate, make interval, but good underwaters & breakout
2- kick negative split - not all out on 2nd 25, just negative split
3- kick ez/FAST
4- kick all FAST
7 x 100 @ 1:40 as follows:
25 fly kick on side, 50 swim negative split backstroke, 25 choice drill backstroke
3 x 300 swim freestyle moderate negative split, br 4/2 throughout @ 3:40
1:00 rest
3 sets of:
3 x 25 @ :40 - 2 LUNGBUSTER, 1 swim FAST
2 x 75 swim FAST @ 1:30
3 x 25 @ :50 - 2 LB, 1 swim FAST
2 x 125 swim FAST @ 2:30
3 x 25 @ 1:00 - 2 LB, 1 swim FAST
1 x 175 swim FAST
200 easy loosen after each set @ 1:00 rest
7000 scy. Stretch tonight, eat well and drink lots of water. Congratulations on a great school year. Have a great day!
Monday, June 8, 2009
Tuesday, June 9, 2009
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
3 x 400 @ :20 rest
#1- 50 offside breathing freestyle drill, 50 fly kick on back or side
#2- 50 swim backstroke, 50 breaststroke kick w/board - squeeze feet together
#3- 50 2 kicks 1 pull breaststroke, 50 fist free br 3
12 x 50 @ :55 as follows:
2- swim free br 3, good breakouts & turns
1- swim free/NO FREE by 25's
1 x 1800 swim as follows:
300 pull free br 3/5/7 by 50's
300 swim backstroke - good breakouts will shorten the pool
300 IM - 3 x 100 IM's desc 1-3 to what you can
2 times through
1:00 rest
With fins, 3 sets of:
9 x 25 @ :35
1- swim 1/2 FAST 1/2 easy; 2- all drill; 3- swim build to FAST
4 x 50 fly kick on side @ :40
3 x 75 breast pull w/free kick desc 1-3 to what you can @ 1:30
No rest between sets.
250 easy loosen = 7000 scm. Do an excellent job with your HW tonight & stay focused for the next three weeks. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
3 x 400 @ :20 rest
#1- 50 offside breathing freestyle drill, 50 fly kick on back or side
#2- 50 swim backstroke, 50 breaststroke kick w/board - squeeze feet together
#3- 50 2 kicks 1 pull breaststroke, 50 fist free br 3
12 x 50 @ :55 as follows:
2- swim free br 3, good breakouts & turns
1- swim free/NO FREE by 25's
1 x 1800 swim as follows:
300 pull free br 3/5/7 by 50's
300 swim backstroke - good breakouts will shorten the pool
300 IM - 3 x 100 IM's desc 1-3 to what you can
2 times through
1:00 rest
With fins, 3 sets of:
9 x 25 @ :35
1- swim 1/2 FAST 1/2 easy; 2- all drill; 3- swim build to FAST
4 x 50 fly kick on side @ :40
3 x 75 breast pull w/free kick desc 1-3 to what you can @ 1:30
No rest between sets.
250 easy loosen = 7000 scm. Do an excellent job with your HW tonight & stay focused for the next three weeks. Have a great day!
Monday, June 8, 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
4 sets of:
1 x 125 - 50 fist free, 75 drill/drill/swim by 25's NO FREE
:15 rest
5 x 25 @ :40 - 1st, 3rd & 5th are dolphin kick under water to the black line - not fast, just continuous & strong; #2 & 4 are FAST fly kick on your side
1 x 150 @ 2:30 - 100 IM drill, 50 swim negative split backstroke
No rest between sets. After 4th set, 1:00 rest, then...
15 x 100 @ 1:20 - 2 swim negative split free br 4/2, then 1- swim/kick by 50's
1:00 rest after #15
24 x 75 as follows:
4 x 75 pull free br 4/2 @ 1:05
4 x 75 swim @ 1:05 - 2 are 50 back-25 breast; 2 are 50 breast-25 back
200 easy loosen = 6100 scy. One last exam to go, do a great job. Tomorrow we'll go a juicy speed set after warmup. 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
4 sets of:
1 x 125 - 50 fist free, 75 drill/drill/swim by 25's NO FREE
:15 rest
5 x 25 @ :40 - 1st, 3rd & 5th are dolphin kick under water to the black line - not fast, just continuous & strong; #2 & 4 are FAST fly kick on your side
1 x 150 @ 2:30 - 100 IM drill, 50 swim negative split backstroke
No rest between sets. After 4th set, 1:00 rest, then...
15 x 100 @ 1:20 - 2 swim negative split free br 4/2, then 1- swim/kick by 50's
1:00 rest after #15
24 x 75 as follows:
4 x 75 pull free br 4/2 @ 1:05
4 x 75 swim @ 1:05 - 2 are 50 back-25 breast; 2 are 50 breast-25 back
200 easy loosen = 6100 scy. One last exam to go, do a great job. Tomorrow we'll go a juicy speed set after warmup. Have a great day!
Monday, June 8, 2009
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ :15 rest - 50 drill, 50 kick - odds are free, evens are NO FREE
8 x 75
2- swim free/NO FREE/free by 25's @ 1:15
2- swim free br 3/5/3 by 25's @ 1:00
6 sets of:
3 x 50 @ :50 - swim free in 1st & 3rd sets, then swim free/NO FREE by 25's in 2nd & 5th sets, swim/kick by 25's in 3rd & 6th sets
1 x 250 swim free - @ 3:20 in 1st & 3rd set, @ 3:10 in 2nd & 4th, then @ 3:00 in 3rd & 6th sets
No rest between sets.
Finish up with...
6 sets of:
4 x 50 swim/kick by 25's @ 1:00
1 x 100 swim/kick by 50's @ 1:40, descend 1-3 to what you can - should be juicy!
200 easy loosen = 7000 scm. Do an excellent job with your HW tonight & get excited for the next 3 weeks. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ :15 rest - 50 drill, 50 kick - odds are free, evens are NO FREE
8 x 75
2- swim free/NO FREE/free by 25's @ 1:15
2- swim free br 3/5/3 by 25's @ 1:00
6 sets of:
3 x 50 @ :50 - swim free in 1st & 3rd sets, then swim free/NO FREE by 25's in 2nd & 5th sets, swim/kick by 25's in 3rd & 6th sets
1 x 250 swim free - @ 3:20 in 1st & 3rd set, @ 3:10 in 2nd & 4th, then @ 3:00 in 3rd & 6th sets
No rest between sets.
Finish up with...
6 sets of:
4 x 50 swim/kick by 25's @ 1:00
1 x 100 swim/kick by 50's @ 1:40, descend 1-3 to what you can - should be juicy!
200 easy loosen = 7000 scm. Do an excellent job with your HW tonight & get excited for the next 3 weeks. Have a great day!
Sunday, June 7, 2009
Monday Morning, June 8, 2009
SPRINTERS - written for scy
Great job yesterday!
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
9 x 200 @ :20 rest as follows:
1- 50 fist free, 50 choice drill NO FREE
2- 100 IM drill, 100 IM swim
3- kick choice, negative split
36 x 50 as follows (3 times through 12 x 50):
2 x 50 swim free br 4/2 :50
1 x 50 swim free br 4/2 @ :40
2 x 50 swim free br 4/2 @ :50
1 x 50 swim free/NO FREE by 25's @ :40
2 x 50 swim free br 4/2 @ :50
1 x 50 swim/kick by 25's @ :40
2 x 50 swim free br 4/2 @ :50
1 x 50 kick choice @ :40
If there is time, finish up with...
1 x 400 pull free br 4/2 throughout = 5000. If you need to leave early for your exams, go right ahead - hope they go well for you. Have a great day!
SPRINTERS - written for scy
Great job yesterday!
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
9 x 200 @ :20 rest as follows:
1- 50 fist free, 50 choice drill NO FREE
2- 100 IM drill, 100 IM swim
3- kick choice, negative split
36 x 50 as follows (3 times through 12 x 50):
2 x 50 swim free br 4/2 :50
1 x 50 swim free br 4/2 @ :40
2 x 50 swim free br 4/2 @ :50
1 x 50 swim free/NO FREE by 25's @ :40
2 x 50 swim free br 4/2 @ :50
1 x 50 swim/kick by 25's @ :40
2 x 50 swim free br 4/2 @ :50
1 x 50 kick choice @ :40
If there is time, finish up with...
1 x 400 pull free br 4/2 throughout = 5000. If you need to leave early for your exams, go right ahead - hope they go well for you. Have a great day!
Sunday, June 7, 2009
LCM @ UM - if you can get up there
600 or 400 swim freestyle
400 reverse IM - 100's are 50- 1/2 drill/1/2 kick, then 50- 1/2 drill 1/2 swim
200 easy choice skulling
1:00 rest
6 x 100 @ 1:50 drill/swim by 50's; 2 free, 1 NO FREE
4 sets of:
1 x 150 swim free @ 2:20 - good turns & breakouts
3 x 50 swim free @ :55 (@ :50 in 2nd set; @ :45 in 3rd set; @ :40 in 4th set)
No rest between sets.
8 sets of, all @ 4:30:
1 x 100 kick/drill by 50's @ 2:15
1 x 50 swim build to FAST in main race stroke....
:20 FAST dolphin kick vertical kick
1 x 50 kick FAST @ 1:00
1 x 200 swim negative split free @ 3:30 after 3rd & 6th sets.
After 8th set, 400 easy choice drill; EC- backstroke starts.
Change quickly & get outside. Get excited for the rest of the summer. Have a great day!
LCM @ UM - if you can get up there
600 or 400 swim freestyle
400 reverse IM - 100's are 50- 1/2 drill/1/2 kick, then 50- 1/2 drill 1/2 swim
200 easy choice skulling
1:00 rest
6 x 100 @ 1:50 drill/swim by 50's; 2 free, 1 NO FREE
4 sets of:
1 x 150 swim free @ 2:20 - good turns & breakouts
3 x 50 swim free @ :55 (@ :50 in 2nd set; @ :45 in 3rd set; @ :40 in 4th set)
No rest between sets.
8 sets of, all @ 4:30:
1 x 100 kick/drill by 50's @ 2:15
1 x 50 swim build to FAST in main race stroke....
:20 FAST dolphin kick vertical kick
1 x 50 kick FAST @ 1:00
1 x 200 swim negative split free @ 3:30 after 3rd & 6th sets.
After 8th set, 400 easy choice drill; EC- backstroke starts.
Change quickly & get outside. Get excited for the rest of the summer. Have a great day!
Friday, June 5, 2009
Friday, June 5, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - odd 100's are drill, evens are swim
200 easy choice skulling
1:00 rest
4 x 200 @ :15 rest
odds- 100 choice drill/kick by 25's, 100 swim backstroke w/good breakouts
evens- 100 kick w/arms at side breathing to the side every 12 kicks, then kick on back feeling same rotation, by 25's, then 100 swim backstroke
4 sets of:
3 x 50 swim free br 4/2 @ :50
1 x 75 swim free br 4/2 @ :50
No rest between sets. Get HR immediately & OML, then...
1 x 300 pull w/choice equipment
1:00 rest
3 sets of:
3 x 100 swim free @ 1:10
1 x 50 swim at 200 Goal Pace or faster @ :50
1 x 50 drill @ 1:00
2 x 100 swim free @ 1:10
2 x 50 swim at 200 Goal Pace or faster @ :50
1 x 50 drill @ 1:00
1 x 100 swim free @ 1:10
3 x 50 swim at 200 Goal Pace or faster @ :50
1 x 50 drill @ 1:00
1:00 rest
1 x 125 swim FAST free from a dive
200 easy choice
1:00 rest between sets.
400 easy loosen after 3rd set = 6775 scy. Stretch tonight, eat well. Sunday LCM @ UM; I'm picking up JD at 1 p.m., so be at my house at 12:45 if you'd like a ride. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - odd 100's are drill, evens are swim
200 easy choice skulling
1:00 rest
4 x 200 @ :15 rest
odds- 100 choice drill/kick by 25's, 100 swim backstroke w/good breakouts
evens- 100 kick w/arms at side breathing to the side every 12 kicks, then kick on back feeling same rotation, by 25's, then 100 swim backstroke
4 sets of:
3 x 50 swim free br 4/2 @ :50
1 x 75 swim free br 4/2 @ :50
No rest between sets. Get HR immediately & OML, then...
1 x 300 pull w/choice equipment
1:00 rest
3 sets of:
3 x 100 swim free @ 1:10
1 x 50 swim at 200 Goal Pace or faster @ :50
1 x 50 drill @ 1:00
2 x 100 swim free @ 1:10
2 x 50 swim at 200 Goal Pace or faster @ :50
1 x 50 drill @ 1:00
1 x 100 swim free @ 1:10
3 x 50 swim at 200 Goal Pace or faster @ :50
1 x 50 drill @ 1:00
1:00 rest
1 x 125 swim FAST free from a dive
200 easy choice
1:00 rest between sets.
400 easy loosen after 3rd set = 6775 scy. Stretch tonight, eat well. Sunday LCM @ UM; I'm picking up JD at 1 p.m., so be at my house at 12:45 if you'd like a ride. Have a great day!
Friday, June 5, 2009
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is fly kick on side/drill/kick choice/swim by 25's
200 easy choice skulling
1:00 rest
4 sets of:
:30 kick on back at wall - odd sets free, evens breaststroke kick on back
1 x 150 - 50 offside breathing freestyle drill. 25 6 kicks 1 stroke backstroke
5 x 25 @ :15 rest
odds- kick moderate free w/arms at side, breathing every 12 kicks;
evens- swim backstroke w/good hip rotation
1 x 300 swim - odd sets backstroke; 2nd set is pull free NO PADDLES br 3/5/7 by 50's; 4th set is pull free w/snorkel & buoy, NO PADDLES
:30 rest between sets.
1:00 rest after 4th set. Then...
2 sets of:
4 x 50 swim free/NO FREE by 25's @ :50
3 x 100 swim negative split @ 1:20
4 x 50 swim negative split free br 3 @ :45
6 x 150 swim free - odds negative split br 3 @ 2:10; evens @ 1:50
6 x 25 @ :40 - 1 kick moderate; 1 swim build to FAST; 1 drill perfect
1 x 300 swim free - descend the 3 x 100 to what you can
1:00 rest between sets
200 easy loosen = 7700 scm. Do an excellent job with your HW this weekend and stretch if you can. I'll pick you up at 1 p.m. Sunday for LCM. Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is fly kick on side/drill/kick choice/swim by 25's
200 easy choice skulling
1:00 rest
4 sets of:
:30 kick on back at wall - odd sets free, evens breaststroke kick on back
1 x 150 - 50 offside breathing freestyle drill. 25 6 kicks 1 stroke backstroke
5 x 25 @ :15 rest
odds- kick moderate free w/arms at side, breathing every 12 kicks;
evens- swim backstroke w/good hip rotation
1 x 300 swim - odd sets backstroke; 2nd set is pull free NO PADDLES br 3/5/7 by 50's; 4th set is pull free w/snorkel & buoy, NO PADDLES
:30 rest between sets.
1:00 rest after 4th set. Then...
2 sets of:
4 x 50 swim free/NO FREE by 25's @ :50
3 x 100 swim negative split @ 1:20
4 x 50 swim negative split free br 3 @ :45
6 x 150 swim free - odds negative split br 3 @ 2:10; evens @ 1:50
6 x 25 @ :40 - 1 kick moderate; 1 swim build to FAST; 1 drill perfect
1 x 300 swim free - descend the 3 x 100 to what you can
1:00 rest between sets
200 easy loosen = 7700 scm. Do an excellent job with your HW this weekend and stretch if you can. I'll pick you up at 1 p.m. Sunday for LCM. Have a great day!
Thursday, June 4, 2009
Friday Morning, June 5, 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 125 @ :15 rest - 50 fist free, 75 drill/kick/drill by 25's
3 sets of:
1 x 100 swim/kick choice by 25's - FAST breakout on 25's kick, then easy kick to the end, @ 1:40
3 x 50 swim free/NO FREE by 25's @ :50 (@ :45 in 2nd set, @ :40 in 3rd set)
No rest between sets.
1:00 rest after 3rd set
With the grudge belt & board.....
:10 kick FAST, :20 rest - for ten minutes
1:00 rest
16 x 50 @ 2:00
Warmdown an easy 200 beofre you go. Do a great job on your exam, 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 125 @ :15 rest - 50 fist free, 75 drill/kick/drill by 25's
3 sets of:
1 x 100 swim/kick choice by 25's - FAST breakout on 25's kick, then easy kick to the end, @ 1:40
3 x 50 swim free/NO FREE by 25's @ :50 (@ :45 in 2nd set, @ :40 in 3rd set)
No rest between sets.
1:00 rest after 3rd set
With the grudge belt & board.....
:10 kick FAST, :20 rest - for ten minutes
1:00 rest
16 x 50 @ 2:00
Warmdown an easy 200 beofre you go. Do a great job on your exam, have a great day!
Thursday, June 4, 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 50 drill/kick by 25's @ 1:00
4 x 300 @ :15 rest as follows:
1- 50 offside breathing drill, 25 breast kick on back
2- 25 choice drill, 50 kick choice
3- 75 IM drill, 75 IM swim
4- swim 3 x 100 IM, desc 1-3 to what you can, does not have to be all out
1:00 rest
4 sets of (this set courtesy of GN @ UMLY):
4 x 25 swim fly desc 1-4 @ :30
1 x 200 - 100 swim free, 100 IM drill @ 3:15
1 x 150 IM - no fly, @ 2:10 - descend from 1-4 to what you can
1 x 175 swim free br 4/2 :10 - desc 1-4 to what you can
1 x 125 easy choice
1:00 rest between sets.
400 easy pull = 6000 scy. 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 50 drill/kick by 25's @ 1:00
4 x 300 @ :15 rest as follows:
1- 50 offside breathing drill, 25 breast kick on back
2- 25 choice drill, 50 kick choice
3- 75 IM drill, 75 IM swim
4- swim 3 x 100 IM, desc 1-3 to what you can, does not have to be all out
1:00 rest
4 sets of (this set courtesy of GN @ UMLY):
4 x 25 swim fly desc 1-4 @ :30
1 x 200 - 100 swim free, 100 IM drill @ 3:15
1 x 150 IM - no fly, @ 2:10 - descend from 1-4 to what you can
1 x 175 swim free br 4/2 :10 - desc 1-4 to what you can
1 x 125 easy choice
1:00 rest between sets.
400 easy pull = 6000 scy. Have a great day!
Thursday, June 4, 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
2 sets of 9 x 75, all @ :15 rest
1-3: 50 fist free br 3, 25 fly kck on side - control kick from hips
4-6: 50 6 kicks 1 pull backstroke, 25 breast kick on back
7-9: 50 kick free on back, ez/FAST by 25's, then 25 choice drill
No rest between sets of 9. After #18, continue right into...
18 x 50 as follows:
2- swim free br 3 @ :55
1- swim free br 3 @ :45
2- swim/kick by 25's @ :55
1- swim free/NO FREE by 25's @ :45
1:00 rest after #18
6 x 50 kick @ 1:00
1 x 200 swim negative split free br 3, except 3rd 50 is br 5, @ 3:00
6 x 50 kick @ :55
1 x 200 swim negative split free br 3, except 3rd 50 is br 7, @ 3:00
6 x 50 kick @ :50
1 x 200 swim negative split free br 3, except 3rd 50 is br 9, @ 3:00
8 sets of, all @ 3:00...
1 x 75 kick FAST for time
:10 rest
1 x 25 LUNGBUSTER
After 8th set, warmdown with...
1 x 1200 pull, switch equipment by 400's, br 3/5/7/9 by 50's, except 1 x 400 is with a snorkel, equals 7050 scm. Do an excellent job with your HW tonight & be ready for workout tomorrow. 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
2 sets of 9 x 75, all @ :15 rest
1-3: 50 fist free br 3, 25 fly kck on side - control kick from hips
4-6: 50 6 kicks 1 pull backstroke, 25 breast kick on back
7-9: 50 kick free on back, ez/FAST by 25's, then 25 choice drill
No rest between sets of 9. After #18, continue right into...
18 x 50 as follows:
2- swim free br 3 @ :55
1- swim free br 3 @ :45
2- swim/kick by 25's @ :55
1- swim free/NO FREE by 25's @ :45
1:00 rest after #18
6 x 50 kick @ 1:00
1 x 200 swim negative split free br 3, except 3rd 50 is br 5, @ 3:00
6 x 50 kick @ :55
1 x 200 swim negative split free br 3, except 3rd 50 is br 7, @ 3:00
6 x 50 kick @ :50
1 x 200 swim negative split free br 3, except 3rd 50 is br 9, @ 3:00
8 sets of, all @ 3:00...
1 x 75 kick FAST for time
:10 rest
1 x 25 LUNGBUSTER
After 8th set, warmdown with...
1 x 1200 pull, switch equipment by 400's, br 3/5/7/9 by 50's, except 1 x 400 is with a snorkel, equals 7050 scm. Do an excellent job with your HW tonight & be ready for workout tomorrow. Have a great day!
Wednesday, June 3, 2009
Wednesday, June 3, 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
6 x 100 @ :15 rest - 50 fist free drill, 50 choice drill NO FREE
1 x 800 - 100 swim backstroke, 50 kick choice, 25 kick build to FAST, 25 fly kick on side
8 x 100 swim/kick by 50's @ 1:30 as follows:
odds- 50 swim backstroke, 50 kick w/board;
evens- 50 choice kick on back, 50 swim choice - if free, br 4/2
1 x 800 pull free br 4/2 - can change equipment if you'd like at 400
1:00 rest
4 sets of:
4 x 50 kick @ :50 - make the interval
4 x 25 kick FAST @ :10 rest
1:00 rest between sets.
1 x 800 kick choice - can change stroke on odd & even 100's
1:00 rest
15 x 50 @ 1:00 - 2 kick FAST for time - some can be with a board, 1 easy choice
250 easy loosen = 7000 scy.
Eat well tonight, stretch if you can. 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
6 x 100 @ :15 rest - 50 fist free drill, 50 choice drill NO FREE
1 x 800 - 100 swim backstroke, 50 kick choice, 25 kick build to FAST, 25 fly kick on side
8 x 100 swim/kick by 50's @ 1:30 as follows:
odds- 50 swim backstroke, 50 kick w/board;
evens- 50 choice kick on back, 50 swim choice - if free, br 4/2
1 x 800 pull free br 4/2 - can change equipment if you'd like at 400
1:00 rest
4 sets of:
4 x 50 kick @ :50 - make the interval
4 x 25 kick FAST @ :10 rest
1:00 rest between sets.
1 x 800 kick choice - can change stroke on odd & even 100's
1:00 rest
15 x 50 @ 1:00 - 2 kick FAST for time - some can be with a board, 1 easy choice
250 easy loosen = 7000 scy.
Eat well tonight, stretch if you can. Have a great day!
Tuesday, June 2, 2009
Wednesday Morning, June 3, 2009
SPRINTERS - written for scy
Great job yesterday!
400 swim freestyle
400 reverse IM -each 100 is drill/kick choice by 25's
200 easy choice skulling
1:00 rest
8 x 200 @ :20 rest
odds- 50 drill 50 swim freestyle, 50 drill 50 swim NO FREE
evens- kick negative split
8 x 50 pull free br 4/2 @ :45 - long, smooth stroke
1:00 rest
With fins, 3 sets of:
3 x 50 drill choice breaststroke @ 1:00
3 x 75 swim breaststroke w/choice kick, desc 1-3 to what you can @ 1:30
No rest between sets.
Finish up with...
1 x 400 50 choice, 50 breaststroke - build 2nd 25 to strong
3 starts before you go. Eat well, drink lots of water during the day. Have a great day!
SPRINTERS - written for scy
Great job yesterday!
400 swim freestyle
400 reverse IM -each 100 is drill/kick choice by 25's
200 easy choice skulling
1:00 rest
8 x 200 @ :20 rest
odds- 50 drill 50 swim freestyle, 50 drill 50 swim NO FREE
evens- kick negative split
8 x 50 pull free br 4/2 @ :45 - long, smooth stroke
1:00 rest
With fins, 3 sets of:
3 x 50 drill choice breaststroke @ 1:00
3 x 75 swim breaststroke w/choice kick, desc 1-3 to what you can @ 1:30
No rest between sets.
Finish up with...
1 x 400 50 choice, 50 breaststroke - build 2nd 25 to strong
3 starts before you go. Eat well, drink lots of water during the day. Have a great day!
Tuesday, June 2, 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
8 x 75 @ :10 rest...
1&2: 50 ra2 la2 free drill, 25 fly kick on side
3&4: 50 choice drill NO FREE, 25 breast kick on back
1:00 rest - look through the next set, get familiar with it; no rest until after last 100 negative split
3 x 100 swim/kick by 50's @ 1:30
2 x 400 swim negative split freestyle br 4/2 @ 5:00
1 x 50 kick @ :35
3 x 100 swim/kick by 50's @ 1:25
2 x 300 swim negative split freestyle br 4/2 @ 3:40
1 x 50 kick @ :35
3 x 100 swim/kick by 50's @ 1:20
2 x 200 swim negative split freestyle br 4/2 @ 2:25
1 x 50 kick @ :35
3 x 100 swim/kick by 50's @ 1:15
2 x 150 swim negative split free br 4/2 @ 1:40
1 x 50 kick @ :35
6 x 50 swim/kick by 25's @ :50
1 x 100 swim BIG negative split free br 4/2
1:00 rest - get HR immediately & OML
400 pull free , no paddles, br 4/2 throughout
1:00 rest
With fins, finish up with...
21 x 25 @ :35
1- 1/2 FAST 1/2 drill; 2- LUNGBUSTER @ :20; 3- all FAST
200 easy loosen after #21 = 6625 scy. Do an excellent job with your HW tonight, stretch & eat well. 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
8 x 75 @ :10 rest...
1&2: 50 ra2 la2 free drill, 25 fly kick on side
3&4: 50 choice drill NO FREE, 25 breast kick on back
1:00 rest - look through the next set, get familiar with it; no rest until after last 100 negative split
3 x 100 swim/kick by 50's @ 1:30
2 x 400 swim negative split freestyle br 4/2 @ 5:00
1 x 50 kick @ :35
3 x 100 swim/kick by 50's @ 1:25
2 x 300 swim negative split freestyle br 4/2 @ 3:40
1 x 50 kick @ :35
3 x 100 swim/kick by 50's @ 1:20
2 x 200 swim negative split freestyle br 4/2 @ 2:25
1 x 50 kick @ :35
3 x 100 swim/kick by 50's @ 1:15
2 x 150 swim negative split free br 4/2 @ 1:40
1 x 50 kick @ :35
6 x 50 swim/kick by 25's @ :50
1 x 100 swim BIG negative split free br 4/2
1:00 rest - get HR immediately & OML
400 pull free , no paddles, br 4/2 throughout
1:00 rest
With fins, finish up with...
21 x 25 @ :35
1- 1/2 FAST 1/2 drill; 2- LUNGBUSTER @ :20; 3- all FAST
200 easy loosen after #21 = 6625 scy. Do an excellent job with your HW tonight, stretch & eat well. Have a great day!
Tuesday, June 2, 2009
DISTANCE - written for scm
Leaving one month from today!
600 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/kick by 25's
200 easy choice skulling
1:00 rest
6 x 50 @ :10 rest, 25 choice free drill, 25 choice drill NO FREE
3 x 400 as follows:
1 x 250 - odd 50's kick ez/FAST by 25's, even 50's swim free br 3/5 by 25's @ 4:15
1 x 150 swim negative split free br 3 @ 2:15
1 x 400 - 25 kick FAST, 75 swim, then 50/50, then 75/25, then last 100 is all kick FAST
:30 rest
3 x 400 as follows:
1 x 250 - odd 50's are swim IM order by 50, even 50's are breast kick on back @ 4:00
1 x 150 swim BIG negative split free br 3 @ 2:15
1 x 400 swim backstroke - negative split each 100
:30 rest
3 x 400 swim negative split free br 3 @ 5:30
1 x 400 pull free w/snorkel & buoy - roll hips, finish stroke
1:00 rest
Finish up with 4 sets of:
3 x 50 kick @ :55
4 x 25 kick FAST @ :10 rest
:30 rest between sets.
200 easy loosen = 7500 scm. Do an excellent job with your HW tonight, ice your shoulder when you get home and check your email. Have a great day!
DISTANCE - written for scm
Leaving one month from today!
600 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/kick by 25's
200 easy choice skulling
1:00 rest
6 x 50 @ :10 rest, 25 choice free drill, 25 choice drill NO FREE
3 x 400 as follows:
1 x 250 - odd 50's kick ez/FAST by 25's, even 50's swim free br 3/5 by 25's @ 4:15
1 x 150 swim negative split free br 3 @ 2:15
1 x 400 - 25 kick FAST, 75 swim, then 50/50, then 75/25, then last 100 is all kick FAST
:30 rest
3 x 400 as follows:
1 x 250 - odd 50's are swim IM order by 50, even 50's are breast kick on back @ 4:00
1 x 150 swim BIG negative split free br 3 @ 2:15
1 x 400 swim backstroke - negative split each 100
:30 rest
3 x 400 swim negative split free br 3 @ 5:30
1 x 400 pull free w/snorkel & buoy - roll hips, finish stroke
1:00 rest
Finish up with 4 sets of:
3 x 50 kick @ :55
4 x 25 kick FAST @ :10 rest
:30 rest between sets.
200 easy loosen = 7500 scm. Do an excellent job with your HW tonight, ice your shoulder when you get home and check your email. Have a great day!
Monday, June 1, 2009
Tuesday Morning, June 2, 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
1 x 300 - 50 fist free br 4/2, 25 choice skulling
:15 rest
1 x 300 - 50 different freestyle drill, 25 kick - build legs to strong finish
:15 rest
1 x 300 - 50 choice drill NO FREE, 25 choice skulling
:15 rest
8 x 50 swim @ :50, IM order by 25's
1:00 rest
With bleach bottle & grudge belt, 4 sets of:
:30 strong vertical kick, w/b-b
3 x :15 kick w/board FAST, @ :25
:15 FAST vertical kick w/b-b
:45 moderate kick w/board
:15 rest
1 x 75 kick FAST
:15 rest
1 x 25 LUNGBUSTER
:15 rest
3 x 50 kick @ :50 (@ :45 in 2nd set; @ :50 in 3rd set; @ :40 in 4th set)
Just :30 rest between sets, we need to keep it moving. 3 starts before you get out, then 200 easy loosen before you go. 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
1 x 300 - 50 fist free br 4/2, 25 choice skulling
:15 rest
1 x 300 - 50 different freestyle drill, 25 kick - build legs to strong finish
:15 rest
1 x 300 - 50 choice drill NO FREE, 25 choice skulling
:15 rest
8 x 50 swim @ :50, IM order by 25's
1:00 rest
With bleach bottle & grudge belt, 4 sets of:
:30 strong vertical kick, w/b-b
3 x :15 kick w/board FAST, @ :25
:15 FAST vertical kick w/b-b
:45 moderate kick w/board
:15 rest
1 x 75 kick FAST
:15 rest
1 x 25 LUNGBUSTER
:15 rest
3 x 50 kick @ :50 (@ :45 in 2nd set; @ :50 in 3rd set; @ :40 in 4th set)
Just :30 rest between sets, we need to keep it moving. 3 starts before you get out, then 200 easy loosen before you go. Have a great day!
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