Friday, July 31, 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 100 as follows:
odds- 50 ra2 la2 freestyle drill, 50 choice drill NO FREE
:15 rest
evens- 50 swim/kick choice by 25's, :20 moderate vertical dolphin kick at the wall, then 2 x 25 @ :40 - #1 is 1/2 FAST swim 1/2 drill, #2 is swim dps
1:00 rest
SPEEDSET: 16 x 50 @ 2:00
6 x 150 swim...
#1- swim free br 4/2 @ 2:10
#2- swim moderate negative split free br 4/2 @ 2:10
#3- swim backstroke w/great breakouts
1:00 rest after #6
Finish up with...
4 sets of:
4 x 25 kick FAST @ :45
1 x 100 IM drill
1:00 rest between sets.
100 easy loosen after the 4th set = 4400 scy. Wear your sunscreen if you have to be outside this weekend. Drink plenty of fluids, eat well & keep sleeping - get all the rest you can get. Have a great day!
Friday, July 31, 2009
Thursday, July 30, 2009
Friday Morning, July 31, 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
3 sets of (all @ :15 rest):
1 x 150 - 75 choice free drill, 50 fist backstroke drill, 25 choice kick
1 x 100 - IM drill
1** x 50 - choice swim/kick by 25's (these are @ :10 rest)
** In 2nd set, go 2 x 50 swim/kick; in 3rd set, go 3 x 50 swim/kick
After 3rd set, 1:00 rest, then...
1 x 600 pull free br 4/2 with your choice of equipment.
1:00 rest
Finish up with...
7 x 50 choice swim dist per stroke/drill by 25's @ :15 rest
3000 scy - stretch today, keep resting and drink plenty of fluids. The meet timeline says I'll be done up there at about 4:30, so I'll plan on seeing you here just after 6 p.m. Have a great day!
UPDATE ON THE BOOK:
I tried using a hairdryer on the individual pages, but after a while I think the heat was actually doing more harm than good; then I had a good idea (but not as good as your idea to put paper in between the individual pages - that was excellent): I propped up the book over an AC vent, turned the house down to 64 or so, and that AC kept the cool air blowing up through the book, and really helped to dry it out. The binding is shot, but the pages themselves are drying out nicely over that vent!
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
3 sets of (all @ :15 rest):
1 x 150 - 75 choice free drill, 50 fist backstroke drill, 25 choice kick
1 x 100 - IM drill
1** x 50 - choice swim/kick by 25's (these are @ :10 rest)
** In 2nd set, go 2 x 50 swim/kick; in 3rd set, go 3 x 50 swim/kick
After 3rd set, 1:00 rest, then...
1 x 600 pull free br 4/2 with your choice of equipment.
1:00 rest
Finish up with...
7 x 50 choice swim dist per stroke/drill by 25's @ :15 rest
3000 scy - stretch today, keep resting and drink plenty of fluids. The meet timeline says I'll be done up there at about 4:30, so I'll plan on seeing you here just after 6 p.m. Have a great day!
UPDATE ON THE BOOK:
I tried using a hairdryer on the individual pages, but after a while I think the heat was actually doing more harm than good; then I had a good idea (but not as good as your idea to put paper in between the individual pages - that was excellent): I propped up the book over an AC vent, turned the house down to 64 or so, and that AC kept the cool air blowing up through the book, and really helped to dry it out. The binding is shot, but the pages themselves are drying out nicely over that vent!
Thursday, July 30, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/breast kick on back by 25's
200 easy choice skulling
1:00 rest
8 x 75 @ :15 rest
2- 50 fist free br 4/2, 25 fly kick on side
2- 50 choice drill NO FREE, 25 choice - can be skulling, kick, swim or drill
1 x 400 as follows:
50 choice breaststroke drill, 50 swim breast/back by 25's
1:00 rest
6 x 50 @ 1:00 - 25 1/2 FAST 1/2 drill, 25 swim dps
6 x 25 swim FAST from a dive - drill back easy
1:00 rest
8 x 200 as follows:
1- swim freestyle br 4/2 - great turns & breakouts @ 2:50
2- swim moderate negative split freestyle br 4/2 @ 2:50
3- swim backstroke - great turns & breakouts @ 3:00
4- swim 2 x 100 IM, moderate negative split @ 3:10
After #8, continue right into...
6 x 50 easy swim choice @ :55
1 x 200 easy drill = 4700 scy.
Stretch tonight, drink plenty of water & get excited for the meet!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/breast kick on back by 25's
200 easy choice skulling
1:00 rest
8 x 75 @ :15 rest
2- 50 fist free br 4/2, 25 fly kick on side
2- 50 choice drill NO FREE, 25 choice - can be skulling, kick, swim or drill
1 x 400 as follows:
50 choice breaststroke drill, 50 swim breast/back by 25's
1:00 rest
6 x 50 @ 1:00 - 25 1/2 FAST 1/2 drill, 25 swim dps
6 x 25 swim FAST from a dive - drill back easy
1:00 rest
8 x 200 as follows:
1- swim freestyle br 4/2 - great turns & breakouts @ 2:50
2- swim moderate negative split freestyle br 4/2 @ 2:50
3- swim backstroke - great turns & breakouts @ 3:00
4- swim 2 x 100 IM, moderate negative split @ 3:10
After #8, continue right into...
6 x 50 easy swim choice @ :55
1 x 200 easy drill = 4700 scy.
Stretch tonight, drink plenty of water & get excited for the meet!
Tuesday, July 28, 2009
Wednesday, July 29, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
1 x 600 as follows:
300 - 50 catchup drill, 50 breast kick on back
200 - 50 2 fly/2 breast drill
100 - easy choice skulling
:30 rest
12 x 50 drill/swim by 25's @ 1:00
2- free
2- NO FREE
12 x 75 swim free br 4/2 @ 1:10 - roll hips, finish stroke
1:00 rest
4 sets of:
5 x 25 kick FAST @ :45
1 x 125 drill
1:00 rest between sets. After 4th set, get right into...
6 x 100 @ :20 rest
odds- pull free br 4/2
evens- choice drill
4700 scy
Rest up, eat well and get excited for the meet. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
1 x 600 as follows:
300 - 50 catchup drill, 50 breast kick on back
200 - 50 2 fly/2 breast drill
100 - easy choice skulling
:30 rest
12 x 50 drill/swim by 25's @ 1:00
2- free
2- NO FREE
12 x 75 swim free br 4/2 @ 1:10 - roll hips, finish stroke
1:00 rest
4 sets of:
5 x 25 kick FAST @ :45
1 x 125 drill
1:00 rest between sets. After 4th set, get right into...
6 x 100 @ :20 rest
odds- pull free br 4/2
evens- choice drill
4700 scy
Rest up, eat well and get excited for the meet. Have a great day!
Wednesday Morning, July 29, 2009
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
1 x 200 drill/breast kick on back/drill/fly kick on side by 50's
:15 rest
2 x 100 @ 1:45 - 50 ra2 la2 free, 50 choice breaststroke drill
1 x 200 - as above
:15 rest
4 x 50 @ 1:00 25 ra backstroke, 25 la backstroke
After 2nd set....
8 x 50 pull free br 4/2 @ :55
3000 scy. Make sure you wear your sunscreen today; be sure to have plenty of water after each lesson. Have a great day!
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
1 x 200 drill/breast kick on back/drill/fly kick on side by 50's
:15 rest
2 x 100 @ 1:45 - 50 ra2 la2 free, 50 choice breaststroke drill
1 x 200 - as above
:15 rest
4 x 50 @ 1:00 25 ra backstroke, 25 la backstroke
After 2nd set....
8 x 50 pull free br 4/2 @ :55
3000 scy. Make sure you wear your sunscreen today; be sure to have plenty of water after each lesson. Have a great day!
Tuesday, July 28, 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
6 x 100 @ :15 rest
odds- 50 offside breathing free drill, 50 choice drill NO FREE
evens - kick negative split, strong 2nd 50 - not more than 85% - with great breakouts
8 x 50 swim @ :45
odds - smooth free br 4/2
evens - swim neg split free br 4/2...OR... free/NO FREE by 25's
1:00 rest
With fins, 3 sets of:
6 x 75 swim desc 1-3 to all out smoking FAST @ 1:30
1 x 150 drill/skulling/drill by 50's (can take fins off for this 150)
1:00 rest between sets. After 3rd set, continue right into...
15 x 100 as follows:
1 x 100 swim free br 4/2 @ 1:20 - cruise, make interval;
1 x 100 swim neg split free br 4/2 @ 1:20 - moderate neg split w/strong breakouts
1 x 100 swim IM @ 1:40 - no more than 85%
Get HR after #15 & OML
200 easy loosen = 5500 scy.
Stretch tonight, drink lots of water & get to sleep as early as possible. Tomorrow am will be all drilling & some pulling. 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
6 x 100 @ :15 rest
odds- 50 offside breathing free drill, 50 choice drill NO FREE
evens - kick negative split, strong 2nd 50 - not more than 85% - with great breakouts
8 x 50 swim @ :45
odds - smooth free br 4/2
evens - swim neg split free br 4/2...OR... free/NO FREE by 25's
1:00 rest
With fins, 3 sets of:
6 x 75 swim desc 1-3 to all out smoking FAST @ 1:30
1 x 150 drill/skulling/drill by 50's (can take fins off for this 150)
1:00 rest between sets. After 3rd set, continue right into...
15 x 100 as follows:
1 x 100 swim free br 4/2 @ 1:20 - cruise, make interval;
1 x 100 swim neg split free br 4/2 @ 1:20 - moderate neg split w/strong breakouts
1 x 100 swim IM @ 1:40 - no more than 85%
Get HR after #15 & OML
200 easy loosen = 5500 scy.
Stretch tonight, drink lots of water & get to sleep as early as possible. Tomorrow am will be all drilling & some pulling. Have a great day!
Monday, July 27, 2009
Monday, July 27, 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 75 @ 1:20 - 50 fist free, 25 fly kick on side
4 x 75 @ 1:20 - 50 choice drill NO FREE, 25 breast kick on back
4 x 50 choice kick @ 1:00 - build each 25 to strong
1 x 400 pull free br 4/2 - roll hips, finish stroke
:30 rest
3 sets of:
6 x 50 swim/kick by 25's - 2 @ :55, 1 @ :45
2 x 150 swim negative split @ 2:00
No rest between sets. After 3rd set...
Your choice:
3 sets of:
8 x 25 kick FAST @ :45
1 x 300 swim negative split backstroke (or pull free) - last set easy drill
1:00 rest between sets.
OR....
24 x 25 kick FAST @ :45
3 x 300 swim negative split choice @ 4:30, #3 is easy drill
Total = 5500 scy. Stretch tonight, drink lots of water and get to sleep as early as possible. 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 75 @ 1:20 - 50 fist free, 25 fly kick on side
4 x 75 @ 1:20 - 50 choice drill NO FREE, 25 breast kick on back
4 x 50 choice kick @ 1:00 - build each 25 to strong
1 x 400 pull free br 4/2 - roll hips, finish stroke
:30 rest
3 sets of:
6 x 50 swim/kick by 25's - 2 @ :55, 1 @ :45
2 x 150 swim negative split @ 2:00
No rest between sets. After 3rd set...
Your choice:
3 sets of:
8 x 25 kick FAST @ :45
1 x 300 swim negative split backstroke (or pull free) - last set easy drill
1:00 rest between sets.
OR....
24 x 25 kick FAST @ :45
3 x 300 swim negative split choice @ 4:30, #3 is easy drill
Total = 5500 scy. Stretch tonight, drink lots of water and get to sleep as early as possible. Have a great day!
Tuesday, July 21, 2009
Tuesday, July 21, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
12 x 50 @ :10 rest
2- fist free drill br 4/2
2- choice drill NO FREE
1 x 300 - 50 swim free br 4/2, 25 swim NO FREE, 25 choice kick
:30 rest
12 x 75
2- 50 swim free br 4/2, 25 choice kick - good underwater dolphin kick & FAST breakout, then easy to the end, @ 1:15
2- drill/swim/drill by 25's NO FREE @ 1:20
1 x 300 swim 50 free br 4/2, 50 swim NO FREE
1:00 rest
Your choice:
1 x 500 pull free br 4/2
OR...
10 x 50 choice
OR...
5 x 100 - 50 swim free br 4/2, 50 choice
200 easy loosen = 3800 scy.
Starts before you go. Eat well tonight, rest up & get excited for the meet! Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
12 x 50 @ :10 rest
2- fist free drill br 4/2
2- choice drill NO FREE
1 x 300 - 50 swim free br 4/2, 25 swim NO FREE, 25 choice kick
:30 rest
12 x 75
2- 50 swim free br 4/2, 25 choice kick - good underwater dolphin kick & FAST breakout, then easy to the end, @ 1:15
2- drill/swim/drill by 25's NO FREE @ 1:20
1 x 300 swim 50 free br 4/2, 50 swim NO FREE
1:00 rest
Your choice:
1 x 500 pull free br 4/2
OR...
10 x 50 choice
OR...
5 x 100 - 50 swim free br 4/2, 50 choice
200 easy loosen = 3800 scy.
Starts before you go. Eat well tonight, rest up & get excited for the meet! Have a great day!
Monday, July 20, 2009
Monday, July 20, 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 @ :15 rest - offside breathing freestyle drill
4 x 50 @ 1:00 - 25 swim free (count strokes) 25 fist drill (count strokes again) - can you be wihin 1 stroke of your first 25 stroke count?
6 x 100 @ 1:50
50 drill/swim by 25's (odds are free, evens are NO FREE), then 25 breast kick on back, then 25 fly kick on side
1:00 rest
2 sets of:
16 x 25 @ :40
1- all drill;
2- swim 1/2 FAST 1/2 drill;
3- choice kick easy;
4- FAST underwater dolphin kick to the breakout, then kick 80-85% to the end;
8 x 50 swim free br 4/2 @ :55 (on :50 in 2nd set) - #3, 5 & 7 with FAST turn
No rest between sets.
200 easy loosen after 2nd set = 3800 scy. Stretch tonight, get excited for the meet. 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 @ :15 rest - offside breathing freestyle drill
4 x 50 @ 1:00 - 25 swim free (count strokes) 25 fist drill (count strokes again) - can you be wihin 1 stroke of your first 25 stroke count?
6 x 100 @ 1:50
50 drill/swim by 25's (odds are free, evens are NO FREE), then 25 breast kick on back, then 25 fly kick on side
1:00 rest
2 sets of:
16 x 25 @ :40
1- all drill;
2- swim 1/2 FAST 1/2 drill;
3- choice kick easy;
4- FAST underwater dolphin kick to the breakout, then kick 80-85% to the end;
8 x 50 swim free br 4/2 @ :55 (on :50 in 2nd set) - #3, 5 & 7 with FAST turn
No rest between sets.
200 easy loosen after 2nd set = 3800 scy. Stretch tonight, get excited for the meet. Have a great day!
Sunday, July 19, 2009
Sunday, July 19, 2009
EC & AL - written for LCM
400 swim freestyle
400 reverse IM - each 100 is drill/kick/swim/drill by 25's
200 easy choice skulling
1:00 rest
2 sets of:
1 x 150 drill/breast kick on back/drill by 50's
:20 rest
3 x 50 swim dps/drill by 25's @ 1:10
1 x 300 swim* - 100 free/50 NO FREE or 50 free/50 NO FREE
1:00 rest between sets. In 2nd set, 300 is pull free br 4/2 OR swim back w/great breakouts
After 2nd set...
4 sets of:
1 x 100 swim freestyle br 4/2 @ 1:35
2 x 50 swim choice @ :55 - good breakout, build to moderate/strong at 25 meters, then easy to the end
No rest between sets.
Finish up with...
:20 vertical dolphin kick
1 x 50 kick - FAST breakout, then moderate kick to 25 meters @ 1:20
1 x 50 choice drill @ 1:10
No rest between sets.
Backstroke starts before you go a 200 easy (4000 lcm). Get excited for the meet. Have a great day!
EC & AL - written for LCM
400 swim freestyle
400 reverse IM - each 100 is drill/kick/swim/drill by 25's
200 easy choice skulling
1:00 rest
2 sets of:
1 x 150 drill/breast kick on back/drill by 50's
:20 rest
3 x 50 swim dps/drill by 25's @ 1:10
1 x 300 swim* - 100 free/50 NO FREE or 50 free/50 NO FREE
1:00 rest between sets. In 2nd set, 300 is pull free br 4/2 OR swim back w/great breakouts
After 2nd set...
4 sets of:
1 x 100 swim freestyle br 4/2 @ 1:35
2 x 50 swim choice @ :55 - good breakout, build to moderate/strong at 25 meters, then easy to the end
No rest between sets.
Finish up with...
:20 vertical dolphin kick
1 x 50 kick - FAST breakout, then moderate kick to 25 meters @ 1:20
1 x 50 choice drill @ 1:10
No rest between sets.
Backstroke starts before you go a 200 easy (4000 lcm). Get excited for the meet. Have a great day!
Friday, July 17, 2009
Friday, July 17, 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:
6 x 50 @ :15 rest - offside breathing free drill
1 x 300 - 50 choice drill NO FREE, 25 breast kick on back
:15 rest between sets
18 x 50 - 6 @ :55, 6 @ :50, 6 @ :45
2- swim free
2- swim free/NO FREE by 25's
2- swim/kick by 25's
1 x 900 as follows:
200 pull br 4/2, 100 drill or skulling
1:00 rest
With fins:
9 x 125 swim desc 1-3 to all out FAST @ 3:00
200 easy loosen = 5325 scy. Enjoy your day off tomorrow & get excited for thee meet. Sunday at 2:30 LCM. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
6 x 50 @ :15 rest - offside breathing free drill
1 x 300 - 50 choice drill NO FREE, 25 breast kick on back
:15 rest between sets
18 x 50 - 6 @ :55, 6 @ :50, 6 @ :45
2- swim free
2- swim free/NO FREE by 25's
2- swim/kick by 25's
1 x 900 as follows:
200 pull br 4/2, 100 drill or skulling
1:00 rest
With fins:
9 x 125 swim desc 1-3 to all out FAST @ 3:00
200 easy loosen = 5325 scy. Enjoy your day off tomorrow & get excited for thee meet. Sunday at 2:30 LCM. Have a great day!
Thursday, July 16, 2009
Thursday, July 16, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
8 x 75 @ :10 rest
2- 50 fist free, 25 breast kick on back
2- 50 choice drill NO FREE, 25 fly kick on side
4 x 150 @ :15 rest
75 swim free/NO FREE/free by 25's, 50 ra2 la2 free drill, 25 kick moderate on back - good breakout
8 x 25 @ :40 - 1/2 swim FAST 1/2 drill
1:00 rest
4 sets of:
6 x 50 swim free desc 1-3/4-6 to all out FAST @ :45 (@ :55 in 2nd set, @ 1:05 in 3rd set, @ 1:15 in 4th set)
100 drill @ :30 rest
BROKEN 75
50 FAST/:10 rest/25 FAST
OR...
3 x 25 swim FAST @ :10 rest
125 drill @ 1:00 rest
400 pull after 2nd set; 400 choice drill or pull after 4th set = 5800 scy
Add fastest 50 and total time from Broken 75 (from each set) together for 125 yard total
Stretch tonight, fin set set tomorrow afternoon. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
8 x 75 @ :10 rest
2- 50 fist free, 25 breast kick on back
2- 50 choice drill NO FREE, 25 fly kick on side
4 x 150 @ :15 rest
75 swim free/NO FREE/free by 25's, 50 ra2 la2 free drill, 25 kick moderate on back - good breakout
8 x 25 @ :40 - 1/2 swim FAST 1/2 drill
1:00 rest
4 sets of:
6 x 50 swim free desc 1-3/4-6 to all out FAST @ :45 (@ :55 in 2nd set, @ 1:05 in 3rd set, @ 1:15 in 4th set)
100 drill @ :30 rest
BROKEN 75
50 FAST/:10 rest/25 FAST
OR...
3 x 25 swim FAST @ :10 rest
125 drill @ 1:00 rest
400 pull after 2nd set; 400 choice drill or pull after 4th set = 5800 scy
Add fastest 50 and total time from Broken 75 (from each set) together for 125 yard total
Stretch tonight, fin set set tomorrow afternoon. Have a great day!
Wednesday, July 15, 2009
Wednesday, July 15, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
With fins:
4 x 225 as follows:
2 x 50 choice breaststroke drill @ 1:00
5 x 25 @ :40 - odds are FAST dolphin kick to the breakout, then choice backstroke drill; evens are LUNGBUSTER
After #4, take fins off and continue right into...
1 x 200 choice drill/skulling by 50's
:30 rest
18 x 50
3- pull free br 4/2 @ :50
2- swim/kick choice by 25's @ :45
1- swim back/breast @ :40
1:00 rest
4 sets of:
6 x 75 IM @ 1:20 - odds are drill, evens are swim desc 1-3 to what you can
1 x 200 swim negative split @ 2:40 (some rounds can be backstroke swim on this 200)
No rest between sets.
200 easy loosen after 4th set = 5800 scy. Stretch tonight, eat well and get as much sleep as possible. Broken swims tomorrow, then speedwork on Friday. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
With fins:
4 x 225 as follows:
2 x 50 choice breaststroke drill @ 1:00
5 x 25 @ :40 - odds are FAST dolphin kick to the breakout, then choice backstroke drill; evens are LUNGBUSTER
After #4, take fins off and continue right into...
1 x 200 choice drill/skulling by 50's
:30 rest
18 x 50
3- pull free br 4/2 @ :50
2- swim/kick choice by 25's @ :45
1- swim back/breast @ :40
1:00 rest
4 sets of:
6 x 75 IM @ 1:20 - odds are drill, evens are swim desc 1-3 to what you can
1 x 200 swim negative split @ 2:40 (some rounds can be backstroke swim on this 200)
No rest between sets.
200 easy loosen after 4th set = 5800 scy. Stretch tonight, eat well and get as much sleep as possible. Broken swims tomorrow, then speedwork on Friday. Have a great day!
Tuesday, July 14, 2009
Wednesday Morning, July 15, 2009
EC & IV - written for scy
Juicy kicking yesterday!
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/breast kick on back
200 easy choice skulling
1:00 rest
5 x 50 @ :10 rest - 25 choice drill 25 easy choice kick
5 x 50 @ :10 rest - offside breathing freestyle drill
3 x 100 @ :15 rest - 50 fist free drill, 50 2 kicks 1 pull breaststroke drill
3 x 100 drill/swim breaststroke by 25's @ :15 rest
9 x 50 @ :55 - 2 swim smooth free br 4/2, 1 swim free/NO FREE by 25's
7 x 100 @ 1:35 - odds are swim relaxed freestyle, evens are 50 back/ 50 choice
1 x 450 pull free br 4/2
1:00 rest
With fins:
24 x 25 @ :40 as follows:
1- 1/2 FAST 1/2 drill; 2- all drill; 3- swim build to all out FAST
200 easy loosen = 4500 scy. Stretch today, get a nap if you can. Isabelle, it's been great having you here with us! Feel free to come back anytime - keep in touch! Have a great day!
EC & IV - written for scy
Juicy kicking yesterday!
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/breast kick on back
200 easy choice skulling
1:00 rest
5 x 50 @ :10 rest - 25 choice drill 25 easy choice kick
5 x 50 @ :10 rest - offside breathing freestyle drill
3 x 100 @ :15 rest - 50 fist free drill, 50 2 kicks 1 pull breaststroke drill
3 x 100 drill/swim breaststroke by 25's @ :15 rest
9 x 50 @ :55 - 2 swim smooth free br 4/2, 1 swim free/NO FREE by 25's
7 x 100 @ 1:35 - odds are swim relaxed freestyle, evens are 50 back/ 50 choice
1 x 450 pull free br 4/2
1:00 rest
With fins:
24 x 25 @ :40 as follows:
1- 1/2 FAST 1/2 drill; 2- all drill; 3- swim build to all out FAST
200 easy loosen = 4500 scy. Stretch today, get a nap if you can. Isabelle, it's been great having you here with us! Feel free to come back anytime - keep in touch! Have a great day!
Tuesday, July 14, 2009
EC & IV - 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
3 sets of:
For 1:30...
One person does vertical dolphin kick at the wall with bleach jug while the other person goes FAST underwater dolphin kick to the black line, then kicks back to wall FAST, then switch...
After 1:30...
3 x 50 swim/kick by 25's IM order (NO FREE) @ :55 (2nd set @ :50, 3rd set @ :45)
No rest between sets. After 3rd round, get right into...
1 x 800 pull choice equipment, but breathing 4/2 throughout
12 x 75 swim/kick/swim by 25's @ 1:05 - build kick to strong
1:00 rest
With belt & bleach jug...
Similar vertical kick, but the other person goes kick w/board as far as they can, 6 times, then switch - each person gets 3 rounds with the belt; then...
1 x 100 kick Fast - I'll give each of you a goal time for this 100 - get 4 x 100 in better than your goal time, and we'll move on to...
8 x 100 choice - pull, swim or swim/kick by 50's @ 1:35
1:00 rest
SIX BROKEN 75's KICK:
Your choice....
1 x 50 kick FAST @ :10 rest, then 1 x 25 kick FAST
OR...
3 x 25 kick FAST @ :10 rest
100 easy choice @ 1:00 rest between sets. Warmdown a goodly amount before you get out. Stretch tonight, eat well, have a great day!
EC & IV - 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
3 sets of:
For 1:30...
One person does vertical dolphin kick at the wall with bleach jug while the other person goes FAST underwater dolphin kick to the black line, then kicks back to wall FAST, then switch...
After 1:30...
3 x 50 swim/kick by 25's IM order (NO FREE) @ :55 (2nd set @ :50, 3rd set @ :45)
No rest between sets. After 3rd round, get right into...
1 x 800 pull choice equipment, but breathing 4/2 throughout
12 x 75 swim/kick/swim by 25's @ 1:05 - build kick to strong
1:00 rest
With belt & bleach jug...
Similar vertical kick, but the other person goes kick w/board as far as they can, 6 times, then switch - each person gets 3 rounds with the belt; then...
1 x 100 kick Fast - I'll give each of you a goal time for this 100 - get 4 x 100 in better than your goal time, and we'll move on to...
8 x 100 choice - pull, swim or swim/kick by 50's @ 1:35
1:00 rest
SIX BROKEN 75's KICK:
Your choice....
1 x 50 kick FAST @ :10 rest, then 1 x 25 kick FAST
OR...
3 x 25 kick FAST @ :10 rest
100 easy choice @ 1:00 rest between sets. Warmdown a goodly amount before you get out. Stretch tonight, eat well, have a great day!
Monday, July 13, 2009
Monday, July 13, 2009
EC & IV - written fro scy
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
6 x 150 @ :15 rest
odds- drill/swim by 25's, IM order by 50's (NO FREE)
evens- swim negative split free br 4/2
4 x 50 swim free/NO FREE by 25's @ :50
1:00 rest
6 sets of:
1 x 100 swim free br 4/2 @ 1:10
2 x 50 swim at 200 Goal Pace @ :50
100 drill
4 x 25 swim FAST @ :10 rest (@ :15 rest in even sets)
100 drill
1:00 rest between sets.
After 3rd set, get right into...
1 x 600 choice drill/pull or kick
200 easy loosen after 6th set = 5900 scy. Stretch tonight, get to sleep early if you can. Have a great day!
EC & IV - written fro scy
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
6 x 150 @ :15 rest
odds- drill/swim by 25's, IM order by 50's (NO FREE)
evens- swim negative split free br 4/2
4 x 50 swim free/NO FREE by 25's @ :50
1:00 rest
6 sets of:
1 x 100 swim free br 4/2 @ 1:10
2 x 50 swim at 200 Goal Pace @ :50
100 drill
4 x 25 swim FAST @ :10 rest (@ :15 rest in even sets)
100 drill
1:00 rest between sets.
After 3rd set, get right into...
1 x 600 choice drill/pull or kick
200 easy loosen after 6th set = 5900 scy. Stretch tonight, get to sleep early if you can. Have a great day!
Monday Morning, July 13, 2009
EC & IV - 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
18 x 75 as follows:
2- 50 offside breathing free drill, 25 choice moderate kick - good underwater dolphin kick to the breakout - @ 1:20
2- drill/swim/drill by 25's NO FREE @ 1:15
2- swim free/NO FREE/free by 25's @ 1:10 (@ 1:05 in 2nd set, @ 1:00 in 3rd set)
No rest between sets of 6.
After 3rd set, get right into...
6 x 50 @ 1:00 - 25 swim free, 25 fist free - count strokes on each 25, can you be within 1 stroke on 2nd 25
1:00 rest
With fins, 6 sets of:
3 x 25 @ :40 - odds are drill, #2 is FAST underwater dolphin kick to the breakout at 15 meters, then kick FAST to the end
1 x 50 @ :40 - 25 swim FAST, 25 LUNGBUSTER - goal is FASTER than 50 Free best time
No rest between sets.
After 6th set,
9 x 100 @ 1:25
2- pull free br 4/2 - roll hips, finish stroke
1- swim free/NO FREE by 50's
1:00 rest
Work on starts - one person starts, the other does dolphin kick, then switch
200 easy loosen = 4500 scy. Wear your sunscreen today, eat well and stretch if you can. Have a great day!
EC & IV - 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
18 x 75 as follows:
2- 50 offside breathing free drill, 25 choice moderate kick - good underwater dolphin kick to the breakout - @ 1:20
2- drill/swim/drill by 25's NO FREE @ 1:15
2- swim free/NO FREE/free by 25's @ 1:10 (@ 1:05 in 2nd set, @ 1:00 in 3rd set)
No rest between sets of 6.
After 3rd set, get right into...
6 x 50 @ 1:00 - 25 swim free, 25 fist free - count strokes on each 25, can you be within 1 stroke on 2nd 25
1:00 rest
With fins, 6 sets of:
3 x 25 @ :40 - odds are drill, #2 is FAST underwater dolphin kick to the breakout at 15 meters, then kick FAST to the end
1 x 50 @ :40 - 25 swim FAST, 25 LUNGBUSTER - goal is FASTER than 50 Free best time
No rest between sets.
After 6th set,
9 x 100 @ 1:25
2- pull free br 4/2 - roll hips, finish stroke
1- swim free/NO FREE by 50's
1:00 rest
Work on starts - one person starts, the other does dolphin kick, then switch
200 easy loosen = 4500 scy. Wear your sunscreen today, eat well and stretch if you can. Have a great day!
Sunday, July 12, 2009
Sunday, July 12, 2009
EC & IV - written for lcm
400 swim freestyle
400 reverse IM - each 50 is 1/2 drill 1/2 kick choice
200 easy choice skulling
1:00 rest
3 sets of:
1 x 100 - 50 fist free, 50 choice drill NO FREE @ 2:15
4 x 50 @ 1:10 - good dolphin kick off the wall to a FAST breakout, then swim to the middle of the pool - build your legs to FAST, then 2nd 25 is drill
No rest between sets.
After 3rd set, 1:00 rest, then...
6 x 200 swim @ 3:10 - 100 free br 4/2, 100 backstroke - good underwater dolphin kick & FAST breakouts throughout
1:00 rest
Wish I could be there to see this set...
40 x 50 as follows:
1- drill choice @ 1:10
2- 25 meters swim dist per stroke, then 25 meters choice moderate kick @ 1:10
3- drill @ 1:10
4- swim build to FAST - should be all out crank by about 25 meters
:10 rest
5- kick FAST
:30 rest after #5
400 easy pull/drill by 100's after #40 = 5500 lcm.
Eat well and drink lots of water during the workout. IV- we'll be home by about 5:30 p.m. or so, we'll meet you at the house. EC - hope you like your new cat. Have a great day!
EC & IV - written for lcm
400 swim freestyle
400 reverse IM - each 50 is 1/2 drill 1/2 kick choice
200 easy choice skulling
1:00 rest
3 sets of:
1 x 100 - 50 fist free, 50 choice drill NO FREE @ 2:15
4 x 50 @ 1:10 - good dolphin kick off the wall to a FAST breakout, then swim to the middle of the pool - build your legs to FAST, then 2nd 25 is drill
No rest between sets.
After 3rd set, 1:00 rest, then...
6 x 200 swim @ 3:10 - 100 free br 4/2, 100 backstroke - good underwater dolphin kick & FAST breakouts throughout
1:00 rest
Wish I could be there to see this set...
40 x 50 as follows:
1- drill choice @ 1:10
2- 25 meters swim dist per stroke, then 25 meters choice moderate kick @ 1:10
3- drill @ 1:10
4- swim build to FAST - should be all out crank by about 25 meters
:10 rest
5- kick FAST
:30 rest after #5
400 easy pull/drill by 100's after #40 = 5500 lcm.
Eat well and drink lots of water during the workout. IV- we'll be home by about 5:30 p.m. or so, we'll meet you at the house. EC - hope you like your new cat. Have a great day!
Friday, July 10, 2009
Friday, July 10, 2009
EC & IV - 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
7 x 150 @ :15 rest
75 - drill/drill/fly kick on side by 25's, 50 choice skulling, 25 swim build to strong finish
1 x 600 swim - 100 IM, 100 choice (NO FREE for at least 50 yards)
1:00 rest
4 sets of:
1 x 200 swim negative split free br 4/2 @ 2:40 - 85% on 2nd 100
4 x 50 swim free/NO FREE @ :45 (go swim/kick by 25's in even sets)
3 x 25 kick w/FAST underwater dolphin kick to the breakout, then choice drill @ :40
No rest between sets.
After 4th set, 1:00 rest
With fins,
24 x 25 @ :45
1- 1/2 FAST 1/2 easy; 2- build to FAST; 3- all drill; 4- all FAST
200 easy loosen = 5350 scy. Check the blog Sunday Morning for the lcm workout. Eat well this weekend, rest up and wear your sunscreen! See you on Monday Morning. Have a great day!
EC & IV - 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
7 x 150 @ :15 rest
75 - drill/drill/fly kick on side by 25's, 50 choice skulling, 25 swim build to strong finish
1 x 600 swim - 100 IM, 100 choice (NO FREE for at least 50 yards)
1:00 rest
4 sets of:
1 x 200 swim negative split free br 4/2 @ 2:40 - 85% on 2nd 100
4 x 50 swim free/NO FREE @ :45 (go swim/kick by 25's in even sets)
3 x 25 kick w/FAST underwater dolphin kick to the breakout, then choice drill @ :40
No rest between sets.
After 4th set, 1:00 rest
With fins,
24 x 25 @ :45
1- 1/2 FAST 1/2 easy; 2- build to FAST; 3- all drill; 4- all FAST
200 easy loosen = 5350 scy. Check the blog Sunday Morning for the lcm workout. Eat well this weekend, rest up and wear your sunscreen! See you on Monday Morning. Have a great day!
Thursday, July 9, 2009
Friday Morning, July 10, 2009
EC & IV - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
3 x 200 @ :15 rest - 50 fist free br 4/2, 50 drill/swim by 25's NO FREE
2 x 400 drill/swim backstroke by 50's @ :20 rest
1 x 300 swim backstroke @ 80% - get time
:30 rest
2 x 400 swim/kick backstroke by 50's @ :20 rest
1 x 300 swim backstroke @ 85-90% - get time
:30 rest
8 x 50 swim backstroke @ :40
3 x 300 swim backstroke @ 5:00 desc 1-3 to what you can
1 x 800 pull free br 4/2 with choice equipment
1:00 rest
16 x 50 @ 2:00 from a dive - 20/30, 30/20, all FAST then all drill
300 easy loosen = 7000 scy. Pulling and easy drilling this afternoon, stretch today if you can. Have a great day!
EC & IV - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
3 x 200 @ :15 rest - 50 fist free br 4/2, 50 drill/swim by 25's NO FREE
2 x 400 drill/swim backstroke by 50's @ :20 rest
1 x 300 swim backstroke @ 80% - get time
:30 rest
2 x 400 swim/kick backstroke by 50's @ :20 rest
1 x 300 swim backstroke @ 85-90% - get time
:30 rest
8 x 50 swim backstroke @ :40
3 x 300 swim backstroke @ 5:00 desc 1-3 to what you can
1 x 800 pull free br 4/2 with choice equipment
1:00 rest
16 x 50 @ 2:00 from a dive - 20/30, 30/20, all FAST then all drill
300 easy loosen = 7000 scy. Pulling and easy drilling this afternoon, stretch today if you can. Have a great day!
Thursday, July 9, 2009
EC & IV - 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
With fins, 6 sets of:
4 x 25 choice fly drill @ :40
4 x 25 @ :40 - odds are swim FAST fly, evens are FAST underwater dolphin kick to the breakout, then easy kick to the end
1 x 100 kick FAST @ 1:30
No rest between sets.
1:00 rest after 6th set, then...
2 sets of:
3 x 125 swim free br 4/2 @ 1:40 - 85% on last 50
1 x 75 swim free br 4/2 @ :55
2 x 125 swim free br 4/2 @ 1:40 - 85% on last 50
2 x 75 swim free br 4/2 @ :55
1 x 125 swim free br 4/2 @ 1:40 - 85% on last 50
3 x 75 swim free br 4/2 @ :55
No rest between sets.
Finish up with...
18 x 100 kick @ 1:40 as follows:
1- even 25's are kick FAST
1- odd 25's are kick FAST
1- all FAST
Some sets of 3 can be with a board
200 easy loosen after #18 = 7200 scy. Stretch tonight, get to sleep as early as you can. Have a great day!
EC & IV - 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
With fins, 6 sets of:
4 x 25 choice fly drill @ :40
4 x 25 @ :40 - odds are swim FAST fly, evens are FAST underwater dolphin kick to the breakout, then easy kick to the end
1 x 100 kick FAST @ 1:30
No rest between sets.
1:00 rest after 6th set, then...
2 sets of:
3 x 125 swim free br 4/2 @ 1:40 - 85% on last 50
1 x 75 swim free br 4/2 @ :55
2 x 125 swim free br 4/2 @ 1:40 - 85% on last 50
2 x 75 swim free br 4/2 @ :55
1 x 125 swim free br 4/2 @ 1:40 - 85% on last 50
3 x 75 swim free br 4/2 @ :55
No rest between sets.
Finish up with...
18 x 100 kick @ 1:40 as follows:
1- even 25's are kick FAST
1- odd 25's are kick FAST
1- all FAST
Some sets of 3 can be with a board
200 easy loosen after #18 = 7200 scy. Stretch tonight, get to sleep as early as you can. Have a great day!
Wednesday, July 8, 2009
Wednesday, July 8, 2009
EC & IV - written for scy
400 swim freestyle
400 reverse IM - each 100 is swim/drill/drill/kick by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ 1:45
odds- 50 ra2 la2 free, 50 breast kick on back
evens- 50 choice backstroke drill, 50 choice drill in 4th best stroke
1 x 400 swim - 50 free, 50 back - good dolphin kick off of every wall, smooth stroke
1:00 rest
2 sets of:
3 x 50 swim free/breast by 25's @ :50
1 x 250 swim free br 4/2 @ 3:15 - 85 % on last 100
3 x 50 swim free br 4/2 @ :40
1 x 250 swim backstroke @ 3:30 - smooth stroke w/good underwaters & breakouts
No rest between sets
1 x 900 swim as follows:
1 x 300 IM - 4 x 75 swim IM (NO FREE)
1 x 300 kick - create speed & power off the wall with your underwater dolphin kick to the breakout, then moderate to the next turn
1 x 300 50 drill, 25 swim - all the same stroke, but can change strokes after each 75
:30 rest
9 x 100 swim...
2- free/NO FREE by 50's @ 1:25
1- swim negative split free br 4/2 @ 1:15
1:00 rest - get HR
With fins, 3 sets of:
3 x 25 choice breaststroke drill @ :40
1 x 25 LUNGBUSTER @ :20
6 x 50 @ 1:00 breast pull w/choice kick desc 1-3 & 4-6 to something FAST
No rest between sets.
200 easy loosen = 7000 scy. Stretch tonight, eat well & continue to drink as much water as possible. Have a great day!
EC & IV - written for scy
400 swim freestyle
400 reverse IM - each 100 is swim/drill/drill/kick by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ 1:45
odds- 50 ra2 la2 free, 50 breast kick on back
evens- 50 choice backstroke drill, 50 choice drill in 4th best stroke
1 x 400 swim - 50 free, 50 back - good dolphin kick off of every wall, smooth stroke
1:00 rest
2 sets of:
3 x 50 swim free/breast by 25's @ :50
1 x 250 swim free br 4/2 @ 3:15 - 85 % on last 100
3 x 50 swim free br 4/2 @ :40
1 x 250 swim backstroke @ 3:30 - smooth stroke w/good underwaters & breakouts
No rest between sets
1 x 900 swim as follows:
1 x 300 IM - 4 x 75 swim IM (NO FREE)
1 x 300 kick - create speed & power off the wall with your underwater dolphin kick to the breakout, then moderate to the next turn
1 x 300 50 drill, 25 swim - all the same stroke, but can change strokes after each 75
:30 rest
9 x 100 swim...
2- free/NO FREE by 50's @ 1:25
1- swim negative split free br 4/2 @ 1:15
1:00 rest - get HR
With fins, 3 sets of:
3 x 25 choice breaststroke drill @ :40
1 x 25 LUNGBUSTER @ :20
6 x 50 @ 1:00 breast pull w/choice kick desc 1-3 & 4-6 to something FAST
No rest between sets.
200 easy loosen = 7000 scy. Stretch tonight, eat well & continue to drink as much water as possible. Have a great day!
Tuesday, July 7, 2009
Wednesday Morning, July 8, 2009
EC & IV - written for scy
400 swim freestyle
400 reverse IM - each 100 is 50 drill, 25 swim, 25 breast kick on back
200 easy choice skulling
1:00 rest
2 sets of:
2 x 100 @ 1:40 - 50 catch up free, 50 choice drill NO FREE
2 x 100 @ 1:40 - 50 breast pull w/free or dolphin kick, 5o swim backstroke
4 x 50 swim breast/free by 25's @ :55 - good tempo to the breaststroke, head down & hips up at the end of each stroke
No rest between sets. After 2nd set...
8 x 100 pull free br 4/2 @ 1:35 - roll hips, finish stroke
1:00 rest - put on fins...
With fins, 6 sets of:
2 x 25 @ :40 - 1/2 FAST 1/2 easy
1 x 50 drill @ 1:00
2 x 25 swim build to FAST @ :40
No rest between sets.
After 6th set, finish up with...
1 x 1200 as follows:
200 drill/swim by 50's choice, 200 swim backstroke - smooth, good body position
5100 scy. Have a great day!
EC & IV - written for scy
400 swim freestyle
400 reverse IM - each 100 is 50 drill, 25 swim, 25 breast kick on back
200 easy choice skulling
1:00 rest
2 sets of:
2 x 100 @ 1:40 - 50 catch up free, 50 choice drill NO FREE
2 x 100 @ 1:40 - 50 breast pull w/free or dolphin kick, 5o swim backstroke
4 x 50 swim breast/free by 25's @ :55 - good tempo to the breaststroke, head down & hips up at the end of each stroke
No rest between sets. After 2nd set...
8 x 100 pull free br 4/2 @ 1:35 - roll hips, finish stroke
1:00 rest - put on fins...
With fins, 6 sets of:
2 x 25 @ :40 - 1/2 FAST 1/2 easy
1 x 50 drill @ 1:00
2 x 25 swim build to FAST @ :40
No rest between sets.
After 6th set, finish up with...
1 x 1200 as follows:
200 drill/swim by 50's choice, 200 swim backstroke - smooth, good body position
5100 scy. Have a great day!
Tuesday, July 7, 2009
EC & IV - written for scy
400 swim freestyle
400 reverse IM - each 100 si drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 125 @ 2:15 - 75 d/k/s, 50 choice fly drill
6 x 75 @ 1:15 - 50 offside breathing free drill, 25 fly kick on side
3 x 50 swim/kick by 25's @ :50
3 x 50 swim free/NO FREE by 25's @ :45
3 x 50 swim free br 4/2 @ :40
1:00 rest - get HR
12 x 200 @ 2:40
1- swim free br 4/2, except 3rd 50 is swim NO FREE
2- swim free br 4/2, except 3rd 50 is kick choice
3- swim negative split free br 4/2 - 2nd 100 is no more than 85%
1:00 rest
4 sets of:
4 x 25 kick FAST @ :40
1 x 100 swim/kick by 50's @ 1:40
4 x 25 kick FAST @ :40
1 x 100 swim/kick by 50's @ 1:30
4 x 25 kick FAST @ :40
1 x 100 swim/kick by 50's @ 1:20
1 x 75 kick FAST for time
1:00 rest between sets.
200 easy loosen after 3rd set. Stretch tonight, have a great day!
EC & IV - written for scy
400 swim freestyle
400 reverse IM - each 100 si drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 125 @ 2:15 - 75 d/k/s, 50 choice fly drill
6 x 75 @ 1:15 - 50 offside breathing free drill, 25 fly kick on side
3 x 50 swim/kick by 25's @ :50
3 x 50 swim free/NO FREE by 25's @ :45
3 x 50 swim free br 4/2 @ :40
1:00 rest - get HR
12 x 200 @ 2:40
1- swim free br 4/2, except 3rd 50 is swim NO FREE
2- swim free br 4/2, except 3rd 50 is kick choice
3- swim negative split free br 4/2 - 2nd 100 is no more than 85%
1:00 rest
4 sets of:
4 x 25 kick FAST @ :40
1 x 100 swim/kick by 50's @ 1:40
4 x 25 kick FAST @ :40
1 x 100 swim/kick by 50's @ 1:30
4 x 25 kick FAST @ :40
1 x 100 swim/kick by 50's @ 1:20
1 x 75 kick FAST for time
1:00 rest between sets.
200 easy loosen after 3rd set. Stretch tonight, have a great day!
Monday, July 6, 2009
Monday, July 6, 2009
EC & IV - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
3 x 200 @ :20 rest
100- drill/swim by 25's, 100-swim/kick by 25's
8 x 75 @ 1:15
2- 50 fist free br 4/2, 25 breast kick on back
2- drill/kick/drill by 25's NO FREE
1:00 rest
9 sets of:
2 x 150 swim free br 4/2 @ 2:00
1 x 100 swim negative split free br 4/2 @ 1:15
After every third set, go right into...
1 x 300 swim backstroke - good turns & breakouts.
1:00 rest after each 300 backstroke
300 easy loosen = 7000 scy. Stretch tonight, eat well, go to sleep early. Have a great day!
EC & IV - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
3 x 200 @ :20 rest
100- drill/swim by 25's, 100-swim/kick by 25's
8 x 75 @ 1:15
2- 50 fist free br 4/2, 25 breast kick on back
2- drill/kick/drill by 25's NO FREE
1:00 rest
9 sets of:
2 x 150 swim free br 4/2 @ 2:00
1 x 100 swim negative split free br 4/2 @ 1:15
After every third set, go right into...
1 x 300 swim backstroke - good turns & breakouts.
1:00 rest after each 300 backstroke
300 easy loosen = 7000 scy. Stretch tonight, eat well, go to sleep early. Have a great day!
Sunday, July 5, 2009
Monday Morning, July 6, 2009
EC & IV - 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
2 sets of:
6 x 100 as follows...
1-3 50 ra2 la2 free drill, 50 choice backstroke drill @ :15 rest
4-5 50 2 fly/2 breast drill, 50 choice drill @ :15 rest
6- swim choice, NO FREE @ :15 rest
After 2nd set, 1:00 rest, then...
12 x 50 free @ :55 as follows:
25 swim free br 4/2, count strokes,
25 fist drill free - try to be within 1 stroke of your stroke count from the 1st 25
After #12...
1 x 600 pull free br 4/2 - can switch equipment at the 300
:30 rest
1 x 750 - 50 drill/swim breaststroke, 50 swim backstroke w/good underwater breakouts, 25 breast kick on back
1:00 rest
With fins...
24 x 25 @ :40 in sets of 3:
1- 1/2 FAST 1/2 drill; 2- swim build to all out FAST finish; 3- all drill
250 easy loosen = 5000 scy. Try to stretch today, drink lots of water. Have a great day!
EC & IV - 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
2 sets of:
6 x 100 as follows...
1-3 50 ra2 la2 free drill, 50 choice backstroke drill @ :15 rest
4-5 50 2 fly/2 breast drill, 50 choice drill @ :15 rest
6- swim choice, NO FREE @ :15 rest
After 2nd set, 1:00 rest, then...
12 x 50 free @ :55 as follows:
25 swim free br 4/2, count strokes,
25 fist drill free - try to be within 1 stroke of your stroke count from the 1st 25
After #12...
1 x 600 pull free br 4/2 - can switch equipment at the 300
:30 rest
1 x 750 - 50 drill/swim breaststroke, 50 swim backstroke w/good underwater breakouts, 25 breast kick on back
1:00 rest
With fins...
24 x 25 @ :40 in sets of 3:
1- 1/2 FAST 1/2 drill; 2- swim build to all out FAST finish; 3- all drill
250 easy loosen = 5000 scy. Try to stretch today, drink lots of water. Have a great day!
Sunday, July 5, 2009
LCM @ UM
400 swim freestyle
400 reverse IM - each 100 is 25 drill, 25 swim, 25 drill, 25 kick
200 easy choice skulling
1:00 rest
6 x 100 @ :15 rest - 50 drill choice, 50 kick - FAST dolphin kick underwater to the breakout, then moderate breaststroke kick ot the end, concentrate on squeezing your feet together at the end of the kick
1 x 600 pull free br 4/2, roll hips, finish stroke
1:00 rest
32 x 50 @ :50 as follows:
3- swim free br 4/2
1- swim backstroke
3- swim free br 4/2
1- kick choice w/FAST underwater dolphin kick past 10 meters
1:00 rest - put fins on
With fins:
12 x 150 @ 2:40 as follows...
1- drill/kick/drill by 50's
2- swim moderate, good underwaters
3- swim faster than #2, but not more than 85%, smooth & strong throughout w/great turns
400 easy choice drill = 6000 lcm.
Work on backstroke starts before you get out. Concentrate on flushing your system this week, getting lots of rest. Have a great day!
LCM @ UM
400 swim freestyle
400 reverse IM - each 100 is 25 drill, 25 swim, 25 drill, 25 kick
200 easy choice skulling
1:00 rest
6 x 100 @ :15 rest - 50 drill choice, 50 kick - FAST dolphin kick underwater to the breakout, then moderate breaststroke kick ot the end, concentrate on squeezing your feet together at the end of the kick
1 x 600 pull free br 4/2, roll hips, finish stroke
1:00 rest
32 x 50 @ :50 as follows:
3- swim free br 4/2
1- swim backstroke
3- swim free br 4/2
1- kick choice w/FAST underwater dolphin kick past 10 meters
1:00 rest - put fins on
With fins:
12 x 150 @ 2:40 as follows...
1- drill/kick/drill by 50's
2- swim moderate, good underwaters
3- swim faster than #2, but not more than 85%, smooth & strong throughout w/great turns
400 easy choice drill = 6000 lcm.
Work on backstroke starts before you get out. Concentrate on flushing your system this week, getting lots of rest. Have a great day!
Friday, July 3, 2009
Friday, July 3, 2009
EC & IV - written for scy
400 swim freestyle
400 reverse IM - 4 x 100 IM's, odds are drill, evens are swim
200 easy choice skulling
1:00 rest
2 sets of:
2 x 100 @ 1:45 - 50 offside breathing freestyle drill, 50 choice drill NO FREE
4 x 50 @ :50 swim free/NO FREE
No rest between sets.
After 2nd set, continue right into...
1 x 600 swim - 75 free, 75 IM (NO FREE), 75 free, 75 choice NO FREE
1:00 rest
Erin
2 sets of:
100 easy swim @ 2:00/1 x 75 swim FAST @ 1:45
100 easy swim @ 2:00/2 x 75 swim FAST @ 1:45
100 easy swim @ 2:00/3 x 75 swim FAST @ 1:45
100 easy swim @ 2:00/2 x 75 swim FAST @ 1:45
100 easy swim @ 2:00/1 x 75 swim FAST @ 1:45
Then...
100 easy swim @ 2:00/1 x 100 BROKEN
1st set- 50 FAST, :10 rest, 25 swim FAST, :10 rest, 25 swim FAST
2nd set, 4 x 25 swim FAST @ :10 rest
Isabelle
3 sets of:
4 x 100 swim at pace (mile pace @ 1:30; 1000 pace @ 1:40; 500 pace @ 1:50)
1 x 400 swim free BIG negative split, 2nd 200 should be juicy FAST
1 x 400 pull free - you can switch equipment from set to set if you'd like
1:00 rest between sets
Finish up with...
12 x 50 @ 1:05
2- choice drill/easy kick by 25's
2- swim choice
Great job this week, you both did an excellent job. Enjoy your day off tomorrow!
EC & IV - written for scy
400 swim freestyle
400 reverse IM - 4 x 100 IM's, odds are drill, evens are swim
200 easy choice skulling
1:00 rest
2 sets of:
2 x 100 @ 1:45 - 50 offside breathing freestyle drill, 50 choice drill NO FREE
4 x 50 @ :50 swim free/NO FREE
No rest between sets.
After 2nd set, continue right into...
1 x 600 swim - 75 free, 75 IM (NO FREE), 75 free, 75 choice NO FREE
1:00 rest
Erin
2 sets of:
100 easy swim @ 2:00/1 x 75 swim FAST @ 1:45
100 easy swim @ 2:00/2 x 75 swim FAST @ 1:45
100 easy swim @ 2:00/3 x 75 swim FAST @ 1:45
100 easy swim @ 2:00/2 x 75 swim FAST @ 1:45
100 easy swim @ 2:00/1 x 75 swim FAST @ 1:45
Then...
100 easy swim @ 2:00/1 x 100 BROKEN
1st set- 50 FAST, :10 rest, 25 swim FAST, :10 rest, 25 swim FAST
2nd set, 4 x 25 swim FAST @ :10 rest
Isabelle
3 sets of:
4 x 100 swim at pace (mile pace @ 1:30; 1000 pace @ 1:40; 500 pace @ 1:50)
1 x 400 swim free BIG negative split, 2nd 200 should be juicy FAST
1 x 400 pull free - you can switch equipment from set to set if you'd like
1:00 rest between sets
Finish up with...
12 x 50 @ 1:05
2- choice drill/easy kick by 25's
2- swim choice
Great job this week, you both did an excellent job. Enjoy your day off tomorrow!
Friday Morning, July 3, 2009
SPRINTERS - written for lcm
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:
3 x 150 - 50 1/2 drill 1/2 swim choice, 50 1/2 drill 1/2 swim breaststroke, 50 kick - build to FAST at 25 meters, then moderate to the end, @ 3:00
3 x 50 swim free br 4/2 @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
No rest between sets.
After 3rd set...
8 x 50 @ 1:20
FAST dolphin kick underwater to the blue line, then swim FAST to the next blue line, then drill to the end
1:00 rest
16 x 50 @ 2:00
1- 20 meters FAST, 30 drill
2- 30 FAST, 20 drill
3- all FAST
4- all drill
After #16, get right into
4 sets of:
1 x 200 IM - each 50 is 1/2 swim 1/2 drill
:10 rest
1 x 100 swim free w/BIG negative split - good dolphin kick off each wall, let your legs drive you.
:10 rest
After 4th set, easy 200 loosen = 5400 lcm. Wear your sunscreen today, have a great day!
SPRINTERS - written for lcm
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:
3 x 150 - 50 1/2 drill 1/2 swim choice, 50 1/2 drill 1/2 swim breaststroke, 50 kick - build to FAST at 25 meters, then moderate to the end, @ 3:00
3 x 50 swim free br 4/2 @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
No rest between sets.
After 3rd set...
8 x 50 @ 1:20
FAST dolphin kick underwater to the blue line, then swim FAST to the next blue line, then drill to the end
1:00 rest
16 x 50 @ 2:00
1- 20 meters FAST, 30 drill
2- 30 FAST, 20 drill
3- all FAST
4- all drill
After #16, get right into
4 sets of:
1 x 200 IM - each 50 is 1/2 swim 1/2 drill
:10 rest
1 x 100 swim free w/BIG negative split - good dolphin kick off each wall, let your legs drive you.
:10 rest
After 4th set, easy 200 loosen = 5400 lcm. Wear your sunscreen today, have a great day!
Thursday, July 2, 2009
Thursday, July 2, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is swim/drill/drill/kick by 25's
200 easy choice skulling
1:00 rest
With fins:
4 x 150 - 50 choice breaststroke drill, 25 fly kick on side, @ 2:30
4 x 125 @ 2:30 - 50 choice different breaststroke drill, 25 kick on back w/arms toward ceiling, 50 swim backstroke with FAST breakouts
1:00 rest - take fins off
8 x 50 swim @ :45
2- swim backstroke
2- swim breast/free by 25's
1:00 rest
4 sets of:
4 x 50 swim/kick by 25's @ :40 in odd sets, @ :50 in even sets
3 x 100 kick negative split @ 1:40 (2nd set @ 1:35, 3rd set @ 1:30, 4th set @ 1:25)
1 x 300 swim negative split - some sets can be backstroke
:30 rest between sets.
After 4th set...
3 x 50 kick descend 1-3 to all out juicy FAST @ 1:10
1:00 rest
MYSTERY SET
Easy 200 loosen before you go. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is swim/drill/drill/kick by 25's
200 easy choice skulling
1:00 rest
With fins:
4 x 150 - 50 choice breaststroke drill, 25 fly kick on side, @ 2:30
4 x 125 @ 2:30 - 50 choice different breaststroke drill, 25 kick on back w/arms toward ceiling, 50 swim backstroke with FAST breakouts
1:00 rest - take fins off
8 x 50 swim @ :45
2- swim backstroke
2- swim breast/free by 25's
1:00 rest
4 sets of:
4 x 50 swim/kick by 25's @ :40 in odd sets, @ :50 in even sets
3 x 100 kick negative split @ 1:40 (2nd set @ 1:35, 3rd set @ 1:30, 4th set @ 1:25)
1 x 300 swim negative split - some sets can be backstroke
:30 rest between sets.
After 4th set...
3 x 50 kick descend 1-3 to all out juicy FAST @ 1:10
1:00 rest
MYSTERY SET
Easy 200 loosen before you go. Have a great day!
Wednesday, July 1, 2009
Wednesday, July 1, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is kick/swim/drill/kick
200 easy choice skulling
1:00 rest
3 x 300 @ :20 rest
1- 100 swim free, 50 drill-swim by 25's NO FREE;
2- 50 swim free, 100 IM
3- 50 swim free, 50 swim NO FREE
6 x 100 @ 1:30
#1- 75 free/25 NO FREE, #2- 50/50, #3- 25/75
1:00 rest
12 sets of:
1 x 100 swim free br 4/2 @ 1:10
2 x 50 swim at 200 GP or faster @ :50
1 x 50 drill
1:00 rest between sets.
After 4th & 8th sets, 100 easy
Finish up with..
800 pull free br 4/2 = 6500 scy. Stretch tonight, get excited for the rest of the week. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is kick/swim/drill/kick
200 easy choice skulling
1:00 rest
3 x 300 @ :20 rest
1- 100 swim free, 50 drill-swim by 25's NO FREE;
2- 50 swim free, 100 IM
3- 50 swim free, 50 swim NO FREE
6 x 100 @ 1:30
#1- 75 free/25 NO FREE, #2- 50/50, #3- 25/75
1:00 rest
12 sets of:
1 x 100 swim free br 4/2 @ 1:10
2 x 50 swim at 200 GP or faster @ :50
1 x 50 drill
1:00 rest between sets.
After 4th & 8th sets, 100 easy
Finish up with..
800 pull free br 4/2 = 6500 scy. Stretch tonight, get excited for the rest of the week. Have a great day!
Wednesday, July 1, 2009
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/fly kick on side, by 25's
200 easy choice skulling
1:00 rest
2 sets of (go freestyle on first set, then fly on second set):
6 x 25 @ :40 - dolphin kick underwater - continuous kick, then choice drill to the end
1 x 300 - drill/swim by 25's
:20 rest between sets. After 2nd set, get right into...
4 x 50 swim choice @ :55
4 x 75 swim/kick/swim by 25's @ 1:20
4 x 50 swim choice @ :50
4 x 75 kick/swim/kick by 25's @ 1:10
3 x 300 swim free br 3 @ :20 rest, negative split each 300, desc 2nd 150 1-3 to something strong, not all out, but strong - about 80-85%. Concentrate on good dolphin kick off of each turn & breaking out going forward.
1:00 rest
12 sets of, all @ 3:00...
:30 breaststroke kicking at wall on back, then...
1 x 75 kick FAST for time
:10 rest
1 x 25 LUNBUSTER
After last set, finish up with...
1 x 800 pull free br 3/5/7/9 by 50's
20 x 50 @ :55-
2- kick choice;
2- swim IM oder by 25's
200 easy loosen = 7200 scm. Eat well today, get excited for your trip. I think you're ready to tear it up over there! Have a great day!
DISTANCE - written for scm
600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/fly kick on side, by 25's
200 easy choice skulling
1:00 rest
2 sets of (go freestyle on first set, then fly on second set):
6 x 25 @ :40 - dolphin kick underwater - continuous kick, then choice drill to the end
1 x 300 - drill/swim by 25's
:20 rest between sets. After 2nd set, get right into...
4 x 50 swim choice @ :55
4 x 75 swim/kick/swim by 25's @ 1:20
4 x 50 swim choice @ :50
4 x 75 kick/swim/kick by 25's @ 1:10
3 x 300 swim free br 3 @ :20 rest, negative split each 300, desc 2nd 150 1-3 to something strong, not all out, but strong - about 80-85%. Concentrate on good dolphin kick off of each turn & breaking out going forward.
1:00 rest
12 sets of, all @ 3:00...
:30 breaststroke kicking at wall on back, then...
1 x 75 kick FAST for time
:10 rest
1 x 25 LUNBUSTER
After last set, finish up with...
1 x 800 pull free br 3/5/7/9 by 50's
20 x 50 @ :55-
2- kick choice;
2- swim IM oder by 25's
200 easy loosen = 7200 scm. Eat well today, get excited for your trip. I think you're ready to tear it up over there! Have a great day!
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