Tuesday Morning, September 1, 2009
DISTANCE - written for scy
600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
With pull buoy:
6 x 50 @ :10 rest - double arm backstroke drill, feel yourself stop completely before starting next pull;
6 x 50 @ 1:00 - 25 kick streamlined on back, feel yourself moving forward with just your kick; 25 fly kick on side keeping your head & torso as still as possible
1 x 400 swim backstroke - add the kick & pull together, let the kick drive you, then add in the stroke
1:00 rest
4 sets of:
4 x 50 kick @ :45
1:00 FAST vertical dolphin kick
2 x 75 kick FAST @ 1:45
No rest between sets.
200 easy loosen = 3800 scy.
Do an excellent job in school today & enjoy your trip to the State Fair - if you see Garrison Keillor, tell him I said "more 'Dusty & Lefty' on PHC!" See you on Thursday at the RAC. Have a great day!
Monday, August 31, 2009
Tuesday Morning, September 1, 2009
SPRINTERS - written for scy
400 swim freestyle
400 rverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 150 @ :10 rest as follows:
75 choice fly drill, 50 kick negative split, 25 fly kick on side
6 x 75 @ 1:30 - 25 LUNGBUSTER w/continuous dolphin kick (not fast, but continuous), 25 catch-up free drill w/overkick, 25 breast pull w/free kick
1 x 450 swim - 75 back, 50 breast, 25 fly
1:00 rest
3 sets of:
9 x 100 as follows-
1-3 swim negative split free br 4/2 (1st set @ 1:20; 2nd @ 1:15; 3rd @ 1:10)
4-6 swim/kick by 50's (1st set @ 1:25; 2nd set @ 1:20; 3rd set @ 1:15)
7-9 swim IM desc 1-3 to what you can (1st set @ 1:30; 2nd set @ 1:35; 3rd set @ 1:40**)
**If you really want to go the other way (1:30, 1:25, 1:20), let me know.
After #27, get HR immediately & OML, then finish up with...
1 x 600 pull free br 4/2 - you can mix up equipment by 200's or go 300 pull/300 back, or 300 choice/300 drill
200 easy loosen = 6000 scy.
Eat well today, drink plenty of fluids and get excited for doubles! Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 rverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 150 @ :10 rest as follows:
75 choice fly drill, 50 kick negative split, 25 fly kick on side
6 x 75 @ 1:30 - 25 LUNGBUSTER w/continuous dolphin kick (not fast, but continuous), 25 catch-up free drill w/overkick, 25 breast pull w/free kick
1 x 450 swim - 75 back, 50 breast, 25 fly
1:00 rest
3 sets of:
9 x 100 as follows-
1-3 swim negative split free br 4/2 (1st set @ 1:20; 2nd @ 1:15; 3rd @ 1:10)
4-6 swim/kick by 50's (1st set @ 1:25; 2nd set @ 1:20; 3rd set @ 1:15)
7-9 swim IM desc 1-3 to what you can (1st set @ 1:30; 2nd set @ 1:35; 3rd set @ 1:40**)
**If you really want to go the other way (1:30, 1:25, 1:20), let me know.
After #27, get HR immediately & OML, then finish up with...
1 x 600 pull free br 4/2 - you can mix up equipment by 200's or go 300 pull/300 back, or 300 choice/300 drill
200 easy loosen = 6000 scy.
Eat well today, drink plenty of fluids and get excited for doubles! Have a great day!
Sunday, August 30, 2009
Monday Morning, August 31, 2009
DISTANCE - written for scy
This could take a little while, so don't dillydally in the warmup.
600 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
24 x 50 @ :10 rest (3 sets of the following):
2- offside breathing freestyle drill, 25 ra 25 la
2- 25 fly kick on side, 25 breast pull w/free kick
2**- 25 catch-up free drill w/overkick, 25 kick FAST on back - as small a kick as you can have while still going FAST
**In 2nd set of 6, go 4 x 50 catch-up/kick FAST on back; in 3rd set, go 6 x 50 catch-up/kick FAST on back
1:00 rest after #24
With fins, 4 sets of:
2 x 75 breast pull w/free kick desc 1-2 @ 1:20
4 x 25 LUNGBUSTER w/continuous dolphin kick @ 1:00 - not fast, but continuous
No rest between sets.
400 easy pull or 200 pull/200 choice drill = 3800 scy.
Do an excellent job in school today, and make sure you eat well, drink plenty of water. Have a great day!
DISTANCE - written for scy
This could take a little while, so don't dillydally in the warmup.
600 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
24 x 50 @ :10 rest (3 sets of the following):
2- offside breathing freestyle drill, 25 ra 25 la
2- 25 fly kick on side, 25 breast pull w/free kick
2**- 25 catch-up free drill w/overkick, 25 kick FAST on back - as small a kick as you can have while still going FAST
**In 2nd set of 6, go 4 x 50 catch-up/kick FAST on back; in 3rd set, go 6 x 50 catch-up/kick FAST on back
1:00 rest after #24
With fins, 4 sets of:
2 x 75 breast pull w/free kick desc 1-2 @ 1:20
4 x 25 LUNGBUSTER w/continuous dolphin kick @ 1:00 - not fast, but continuous
No rest between sets.
400 easy pull or 200 pull/200 choice drill = 3800 scy.
Do an excellent job in school today, and make sure you eat well, drink plenty of water. Have a great day!
Monday Morning, August 31, 2009
SPRINTERS - written for scy
This could take a while, so don't dillydally in the warmup.
400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ 1:00 ra2 la2 free drill
4 x 50 offside breathing free drill - @ :10 rest
8 x 50 @ :10 rest
25 swim free br 4/2 - count strokes
25 fist drill - count strokes, be within 1 stroke of 1st 25
3 x 400 pull free br 4/2, desc 1-3 to what you can @ :20 rest - good hip rotation, feel h20 on forearms, finish stroke
1:00 rest
9 sets of (or until we get 9 x 100 kick under 1:10):
4 x 25 @ :45
odds- 1/2 swim FAST 1/2 drill
evens- LUNGBUSTER
1 x 100 kick @ 1:10
If you make the 100 kick @ 1:10, :35 extra rest, then back into the next set;
if you miss the 100 kick @ 1:10, 1:00 rest, then...
4 x 100 kick @ 1:20, then a minute rest, then back into the next set.
After 9th 100 kick @ 1:10, finish up with...
8 x 100 swim negative split free br 4/2 @ 1:20
200 easy loosen = 5800 scy.
Eat well today, stretch this afternoon. Have a great day!
SPRINTERS - written for scy
This could take a while, so don't dillydally in the warmup.
400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ 1:00 ra2 la2 free drill
4 x 50 offside breathing free drill - @ :10 rest
8 x 50 @ :10 rest
25 swim free br 4/2 - count strokes
25 fist drill - count strokes, be within 1 stroke of 1st 25
3 x 400 pull free br 4/2, desc 1-3 to what you can @ :20 rest - good hip rotation, feel h20 on forearms, finish stroke
1:00 rest
9 sets of (or until we get 9 x 100 kick under 1:10):
4 x 25 @ :45
odds- 1/2 swim FAST 1/2 drill
evens- LUNGBUSTER
1 x 100 kick @ 1:10
If you make the 100 kick @ 1:10, :35 extra rest, then back into the next set;
if you miss the 100 kick @ 1:10, 1:00 rest, then...
4 x 100 kick @ 1:20, then a minute rest, then back into the next set.
After 9th 100 kick @ 1:10, finish up with...
8 x 100 swim negative split free br 4/2 @ 1:20
200 easy loosen = 5800 scy.
Eat well today, stretch this afternoon. Have a great day!
Friday, August 28, 2009
Sunday, August 30, 2009
DISTANCE - written for scy
600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy loosen
1:00 rest
6 x 50 @ :15 rest - 25 fly kick on side, 25 catch-up free drill w/overkick
6 x 75 @ :15 rest - 50 kick choice ez/FAST by 25's, 25 choice breaststroke
1 x 450 as follows:
50 ra2 la2 free drill
50 2 fly/2 breast drill
50 kick FAST w/board
1:00 rest after 450
With bleach bottle, 8 sets of:
:20 FAST vertical dolphin kick
1 x 50 @ 1:00 - 25 LUNGBUSTER, 25 kick FAST on back
After 8th set, put fins on...
With fins:
6 x 100 kick @ 1:20 - you'll have to hustle here, but smooth steady kick to drive you will help you make the interval
Finish up with...
400 (200 pull, 200 choice drill) = 3800 scy. Do an excellent job with your HW tonight, make sure you're ready for the week ahead. Have a great day!
DISTANCE - written for scy
600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy loosen
1:00 rest
6 x 50 @ :15 rest - 25 fly kick on side, 25 catch-up free drill w/overkick
6 x 75 @ :15 rest - 50 kick choice ez/FAST by 25's, 25 choice breaststroke
1 x 450 as follows:
50 ra2 la2 free drill
50 2 fly/2 breast drill
50 kick FAST w/board
1:00 rest after 450
With bleach bottle, 8 sets of:
:20 FAST vertical dolphin kick
1 x 50 @ 1:00 - 25 LUNGBUSTER, 25 kick FAST on back
After 8th set, put fins on...
With fins:
6 x 100 kick @ 1:20 - you'll have to hustle here, but smooth steady kick to drive you will help you make the interval
Finish up with...
400 (200 pull, 200 choice drill) = 3800 scy. Do an excellent job with your HW tonight, make sure you're ready for the week ahead. Have a great day!
Sunday, August 30, 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
4 x 100 @ :15 rest - 50 fist free, 50 2 fly/2 breast drill
1 x 900 as follows:
50 catch-up free w/overkick
50 drill/swim by 25's NO FREE
50 kick FAST - some sets can be with a board
1:00 rest
3 sets of:
3 x 100 swim/kick by 50's @ 1:25
1 x 600 swim free (br 4/2 on 2nd 300) - get time, desc 1-3 to what you can, start at 80-85% on #1; #3 should be juicy
1:00 rest between sets.
After 3rd set, finish up with...
3 x 100 swim/kick by 50's @ 1:45, desc 1-3 to all out smoking FAST
200 easy loosen = 5500 scy.
Do a good job with Carla's workout tonight, stretch afterwards. See you tomorrow morning, 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
4 x 100 @ :15 rest - 50 fist free, 50 2 fly/2 breast drill
1 x 900 as follows:
50 catch-up free w/overkick
50 drill/swim by 25's NO FREE
50 kick FAST - some sets can be with a board
1:00 rest
3 sets of:
3 x 100 swim/kick by 50's @ 1:25
1 x 600 swim free (br 4/2 on 2nd 300) - get time, desc 1-3 to what you can, start at 80-85% on #1; #3 should be juicy
1:00 rest between sets.
After 3rd set, finish up with...
3 x 100 swim/kick by 50's @ 1:45, desc 1-3 to all out smoking FAST
200 easy loosen = 5500 scy.
Do a good job with Carla's workout tonight, stretch afterwards. See you tomorrow morning, have a great day!
Thursday, August 27, 2009
Friday Morning, August 28, 2009
DISTANCE - written for scy
600 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
200 easy choice skulling
1:00 rest
6 x 200 @ :20 rest as follows:
50 choice skulling - feel water on hands & forearms
50 choice drill
50 kick FAST choice
50 kick fly on side - 2nd 25 is FAST, concentrate on continuous kick
1:00 rest after #6 - get HR immediately & OML
4 sets of:
2 x 50 kick choice w/board @ :55
2 x 50 kick on back @ :55
1 x 100 kick FAST for time @ 2:20
No rest between sets.
200 easy loosen after 4th set = 3800 scy. Enjoy your day off tomorrow - stretch, eat well, do an excellent job with your HW. Sunday at 2 p.m. Have a great day!
DISTANCE - written for scy
600 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
200 easy choice skulling
1:00 rest
6 x 200 @ :20 rest as follows:
50 choice skulling - feel water on hands & forearms
50 choice drill
50 kick FAST choice
50 kick fly on side - 2nd 25 is FAST, concentrate on continuous kick
1:00 rest after #6 - get HR immediately & OML
4 sets of:
2 x 50 kick choice w/board @ :55
2 x 50 kick on back @ :55
1 x 100 kick FAST for time @ 2:20
No rest between sets.
200 easy loosen after 4th set = 3800 scy. Enjoy your day off tomorrow - stretch, eat well, do an excellent job with your HW. Sunday at 2 p.m. Have a great day!
Friday Morning, August 27, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 150 - 50 fist free, 25 breast kick on back
:15 rest
1 x 150 - 25 ra back drill, 25 la back drill, 25 choice back drill, 75 swim back - steady tempo to stroke, good dolphin kick underwater to drive your breakouts
:15 rest
2 x 100 kick negative split w/board @ 1:40 - desc the 2nd 50 1-2 in each set
No rest between sets.
After 3rd set, continue right into...
8 x 75 @ 1:00
odds- 50 swim free br 4/2, 25 kick
evens- 25 swim choice, 50 kick
1:00 rest after #8 - get HR immediately & OML
With fins:
18 x 50 swim desc 1-3 to all out juicy FAST @ 1:00
1:00 rest - take off fins
4 sets of:
2 x 75 kick @ 1:10
3 x 50 kick FAST @ 1:10 - can you hold 35's? 34's?
No rest between sets.
300 easy loosen = 5500 scy. Enjoy your day off tomorrow - stretch, eat well, make sure you're ready for school to start. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 150 - 50 fist free, 25 breast kick on back
:15 rest
1 x 150 - 25 ra back drill, 25 la back drill, 25 choice back drill, 75 swim back - steady tempo to stroke, good dolphin kick underwater to drive your breakouts
:15 rest
2 x 100 kick negative split w/board @ 1:40 - desc the 2nd 50 1-2 in each set
No rest between sets.
After 3rd set, continue right into...
8 x 75 @ 1:00
odds- 50 swim free br 4/2, 25 kick
evens- 25 swim choice, 50 kick
1:00 rest after #8 - get HR immediately & OML
With fins:
18 x 50 swim desc 1-3 to all out juicy FAST @ 1:00
1:00 rest - take off fins
4 sets of:
2 x 75 kick @ 1:10
3 x 50 kick FAST @ 1:10 - can you hold 35's? 34's?
No rest between sets.
300 easy loosen = 5500 scy. Enjoy your day off tomorrow - stretch, eat well, make sure you're ready for school to start. Have a great day!
Wednesday, August 26, 2009
Thursday Morning, August 27, 2009
DISTANCE - written for scy
600 swim freestyle
400 reverse IM - each 100 is swim/kick choice by 25's
200 easy choice skulling
1:00 rest
With fins:
8 x 75 @ 1:20 - 50 breast pull w/free kick drill, 25 fly kick on side
1:00 rest - take off fins
6 sets of:
4 x 25 @ :35 catch-up free drill w/overkick, NO MORE THAN TEN STROKES PER 25!
1 x 100 kick negative split @ 1:40 - be sure to make the interval, good breakouts will help
No rest between sets.
After 6th set, get right into...
1 x 400 pull free br 3/5/3/7 by 50's
200 easy loosen = 3600 scy.
Do a good job in your classes today, eat well. Have a great day!
DISTANCE - written for scy
600 swim freestyle
400 reverse IM - each 100 is swim/kick choice by 25's
200 easy choice skulling
1:00 rest
With fins:
8 x 75 @ 1:20 - 50 breast pull w/free kick drill, 25 fly kick on side
1:00 rest - take off fins
6 sets of:
4 x 25 @ :35 catch-up free drill w/overkick, NO MORE THAN TEN STROKES PER 25!
1 x 100 kick negative split @ 1:40 - be sure to make the interval, good breakouts will help
No rest between sets.
After 6th set, get right into...
1 x 400 pull free br 3/5/3/7 by 50's
200 easy loosen = 3600 scy.
Do a good job in your classes today, eat well. Have a great day!
Thursday Morning, August 27, 2009
SPRINTERS - written for scy
Happy Birthday!
400 swim freestyle
400 reverse IM - each 100 is swim/kick choice by 25's
200 easy choice skulling
1:00 rest
With fins...
8 x 75 @ 1:20 - 50 choice breaststroke drill, 25 fly kick on side
Take off fins, then get right into:
1 x 800 IM - 8 x 100 IM continuously
swim, desc 1-3 to what you can - should be strong, #4 is drill
swim, desc 5-7 to FAST, #8 is drill
1:00 rest
18 sets of:
:20 FAST vertical dolphin kick w/bleach bottle (:30 on middle set of 6)
4 x 25 @ :40
1- swim FAST
2- kick FAST
3- LUNGBUSTER
4- swim FAST
600 pull negative split free br 4/2 after 6th, 12th & 18th sets - one 600 can be swim backstroke
1:00 rest after each 600
200 easy drill after last 600 = 5200 scy
Do a good job with your drylands and drink plenty of fluids. Enjoy your birthday, it's going to be a great year for you!
SPRINTERS - written for scy
Happy Birthday!
400 swim freestyle
400 reverse IM - each 100 is swim/kick choice by 25's
200 easy choice skulling
1:00 rest
With fins...
8 x 75 @ 1:20 - 50 choice breaststroke drill, 25 fly kick on side
Take off fins, then get right into:
1 x 800 IM - 8 x 100 IM continuously
swim, desc 1-3 to what you can - should be strong, #4 is drill
swim, desc 5-7 to FAST, #8 is drill
1:00 rest
18 sets of:
:20 FAST vertical dolphin kick w/bleach bottle (:30 on middle set of 6)
4 x 25 @ :40
1- swim FAST
2- kick FAST
3- LUNGBUSTER
4- swim FAST
600 pull negative split free br 4/2 after 6th, 12th & 18th sets - one 600 can be swim backstroke
1:00 rest after each 600
200 easy drill after last 600 = 5200 scy
Do a good job with your drylands and drink plenty of fluids. Enjoy your birthday, it's going to be a great year for you!
Tuesday, August 25, 2009
Wednesday Morning, August 26, 2009
DISTANCE - written for scy
600 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
1 x 1000 as follows:
50 catch-up free drill w/overkick
50 kick on back - 25 @ 85%, 25 all out
50 breast pull w/free kick
50 easy choice skulling
5 times through = 1000
1:00 rest
36 x 25 @ :40, as follows:
1- FAST fly kick on side
2 & 3- swim backstroke w/great tempo & firm, small kick - go to a foot touch, then stop
4- LUNGBUSTER
5 & 6 - kick FAST w/board
6 times through
200 easy loosen after #36 = 3200 scy. Do an excellent job in class today, eat well and drink plenty of water. Have a great day!
DISTANCE - written for scy
600 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
1 x 1000 as follows:
50 catch-up free drill w/overkick
50 kick on back - 25 @ 85%, 25 all out
50 breast pull w/free kick
50 easy choice skulling
5 times through = 1000
1:00 rest
36 x 25 @ :40, as follows:
1- FAST fly kick on side
2 & 3- swim backstroke w/great tempo & firm, small kick - go to a foot touch, then stop
4- LUNGBUSTER
5 & 6 - kick FAST w/board
6 times through
200 easy loosen after #36 = 3200 scy. Do an excellent job in class today, eat well and drink plenty of water. Have a great day!
Wednesday Morning, August 26, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
1 x 1200 as follows:
50 fist free
100 IM drill
150 swim backstroke
150 kick - ez/FAST by 25's
100 choice skulling
50 fly kick on side
2 times through
1:00 rest after 1200
8 x 100 swim @ 1:25
odds- negative split free br 4/2
evens- 50 free br 4/2, 50 backstroke
1:00 rest - get HR immediately & OML
2 sets of:
4 x 25 @ :35 - 1/2 FAST swim, then drill to the end - explosive breakouts here
2 x 50 kick FAST @ 1:00
4 x 25 @ :35 - FAST backstroke breakout w/good underwater dolphin kick
4 x 75 kick @ 1:10
No rest between sets.
After 2nd set, 1:00 rest, then finish up with...
8 x 100 kick negative split @ 1:30
200 easy loosen = 5200 scy. Eat well today, stretch this afternoon. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
1 x 1200 as follows:
50 fist free
100 IM drill
150 swim backstroke
150 kick - ez/FAST by 25's
100 choice skulling
50 fly kick on side
2 times through
1:00 rest after 1200
8 x 100 swim @ 1:25
odds- negative split free br 4/2
evens- 50 free br 4/2, 50 backstroke
1:00 rest - get HR immediately & OML
2 sets of:
4 x 25 @ :35 - 1/2 FAST swim, then drill to the end - explosive breakouts here
2 x 50 kick FAST @ 1:00
4 x 25 @ :35 - FAST backstroke breakout w/good underwater dolphin kick
4 x 75 kick @ 1:10
No rest between sets.
After 2nd set, 1:00 rest, then finish up with...
8 x 100 kick negative split @ 1:30
200 easy loosen = 5200 scy. Eat well today, stretch this afternoon. Have a great day!
Monday, August 24, 2009
Tuesday Morning, August 25, 2009
DISTANCE - written for scy
600 swim freestyle
400 reverse IM drill - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
12 x 50 @ 1:10 - 25 continuous fly kick on side, 25 breast pull w/free kick
12 x 100 @ 1:40 in sets of 3:
1- swim 50 back, 25 breast, 25 free
2- swim 50 free, 50 kick choice w/board
3- kick negative split - you might have to hustle to make the interval
No rest between sets of 3.
If there is time, work on backstroke turns before you go. 200 easy loosen = 3200 scy.
Eat well today, drink plenty of water. Have a great day!
DISTANCE - written for scy
600 swim freestyle
400 reverse IM drill - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
12 x 50 @ 1:10 - 25 continuous fly kick on side, 25 breast pull w/free kick
12 x 100 @ 1:40 in sets of 3:
1- swim 50 back, 25 breast, 25 free
2- swim 50 free, 50 kick choice w/board
3- kick negative split - you might have to hustle to make the interval
No rest between sets of 3.
If there is time, work on backstroke turns before you go. 200 easy loosen = 3200 scy.
Eat well today, drink plenty of water. Have a great day!
Tuesday Morning, August 25, 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 75 @ :15 rest
50 - catchup freestyle drill, 25 breast kick on back
15 x 50 as follows:
1&2- 25 fly kick on side, 25 choice breaststroke drill @ 1:00
3- swim IM order by 25's @ :50
3 sets of:
1 x 300 swim negative split free br 4/2 @ 3:50
6 x 50 swim/kick @ :45 (2nd set @ :40; 3rd set @ :35)
1 x 300 pull free br 4/2 @ 4:30
No rest between sets.
After 3rd set, go 1 x 200 easy drill = 5100 scy. Eat well today - hope it doesn't rain on your pictures. 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 75 @ :15 rest
50 - catchup freestyle drill, 25 breast kick on back
15 x 50 as follows:
1&2- 25 fly kick on side, 25 choice breaststroke drill @ 1:00
3- swim IM order by 25's @ :50
3 sets of:
1 x 300 swim negative split free br 4/2 @ 3:50
6 x 50 swim/kick @ :45 (2nd set @ :40; 3rd set @ :35)
1 x 300 pull free br 4/2 @ 4:30
No rest between sets.
After 3rd set, go 1 x 200 easy drill = 5100 scy. Eat well today - hope it doesn't rain on your pictures. Have a great day!
Sunday, August 23, 2009
Monday Morning, August 24, 2009
DISTANCE - written for scy
Don't give up...don't ever give up.
600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest - get HR immediately and OML
8 x 50 @ 1:00
2- fist free drill
2- choice breaststroke drill
1:00 rest
With bleach bottle ("BB") where noted, 8 sets of:
:30 vertical dolphin kicking
1 x 50 @ 1:00 - 25 kick 90%, 25 catch-up free drill with BIG overkick
:20 FAST vertical dolphin kicking
1 x 50 @ 1:00 breast kick on back
:10 FAST vertical dolphin kick w/BB
:30 rest between sets.
200 easy loosen after 8th set = 2400 scy. Eat well today, drink plenty of fluids. Enjoy your classes & have a great day!
DISTANCE - written for scy
Don't give up...don't ever give up.
600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest - get HR immediately and OML
8 x 50 @ 1:00
2- fist free drill
2- choice breaststroke drill
1:00 rest
With bleach bottle ("BB") where noted, 8 sets of:
:30 vertical dolphin kicking
1 x 50 @ 1:00 - 25 kick 90%, 25 catch-up free drill with BIG overkick
:20 FAST vertical dolphin kicking
1 x 50 @ 1:00 breast kick on back
:10 FAST vertical dolphin kick w/BB
:30 rest between sets.
200 easy loosen after 8th set = 2400 scy. Eat well today, drink plenty of fluids. Enjoy your classes & have a great day!
Monday Morning, August 24, 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 100 @ :15 rest - 50 fist free drill, 50 choice backstroke drill
3 sets of:
3 x 150 @ :15 rest
1- 50 fist backstroke drill, 25 FAST fly kick on side
2- swim backstroke - 50 cruise, 25 strong
3- swim negative split free br 4/2 - descend the 2nd 75 on this 150, 1-3 to what you can
1:00 rest after #9
2** sets of:
6 x 50 kick negative split @ :50
2 x 75 pull free br 4/2 @ 1:10
4 x 50 kick negative split @ :45
2 x 75 pull free br 4/2 @ 1:10
2 x 50 kick @ :40
1:00 rest between sets.
** 2nd set is MYSTERY SET
200 easy loosen after 2nd set = 5150 scy. Drink plenty of fluids today, stretch this 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 100 @ :15 rest - 50 fist free drill, 50 choice backstroke drill
3 sets of:
3 x 150 @ :15 rest
1- 50 fist backstroke drill, 25 FAST fly kick on side
2- swim backstroke - 50 cruise, 25 strong
3- swim negative split free br 4/2 - descend the 2nd 75 on this 150, 1-3 to what you can
1:00 rest after #9
2** sets of:
6 x 50 kick negative split @ :50
2 x 75 pull free br 4/2 @ 1:10
4 x 50 kick negative split @ :45
2 x 75 pull free br 4/2 @ 1:10
2 x 50 kick @ :40
1:00 rest between sets.
** 2nd set is MYSTERY SET
200 easy loosen after 2nd set = 5150 scy. Drink plenty of fluids today, stretch this afternoon. Have a great day!
Thursday, August 20, 2009
Friday, August 21, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 sets of:
3 x 50 drill @ 1:00 (fist drill in odd sets, choice NO FREE in even sets)
1 x 125 - 75 swim IM (NO FREE), 50 kick negative split @ 2:15
1 x 75 swim backstroke - good breakouts & steady tempo
:30 rest between sets.
After 4th set...
8 x 75 pull free br 4/2 - 2 @ 1:10, 2 @ 1:00
1:00 rest
Finish up with...
6 x 5 minute swims @ 6:00 - descend to what you can on each set of 3
1-3: swim freestyle
4-6: kick choice
200 easy loosen after #6 = approximately 5000 scy. Enjoy your weekend off, get lots of rest & 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
4 sets of:
3 x 50 drill @ 1:00 (fist drill in odd sets, choice NO FREE in even sets)
1 x 125 - 75 swim IM (NO FREE), 50 kick negative split @ 2:15
1 x 75 swim backstroke - good breakouts & steady tempo
:30 rest between sets.
After 4th set...
8 x 75 pull free br 4/2 - 2 @ 1:10, 2 @ 1:00
1:00 rest
Finish up with...
6 x 5 minute swims @ 6:00 - descend to what you can on each set of 3
1-3: swim freestyle
4-6: kick choice
200 easy loosen after #6 = approximately 5000 scy. Enjoy your weekend off, get lots of rest & eat well. Have a great day!
Thursday, August 20, 2009
SPRINTERS - written for scy
Do as much or as little of this as you'd like.
400 swim freestyle
400 reverse IM - drill/breast kick on back/drill/swim by 25's
200 easy choice skulling
1:00 rest
3 x 300 @ :30 rest
75 IM drill (NO FREE), 50 choice skulling, 25 fly kick on side
1:00 rest after #3 - get your HR immediately after 3rd 300
2 sets of:
12 x 50 choice @ :55
1 x 300 pull free br 4/2
1:00 rest between sets.
300 easy choice loosen = 4000 scy. Eat well tonight & get to sleep as early as possible. Have a great day!
SPRINTERS - written for scy
Do as much or as little of this as you'd like.
400 swim freestyle
400 reverse IM - drill/breast kick on back/drill/swim by 25's
200 easy choice skulling
1:00 rest
3 x 300 @ :30 rest
75 IM drill (NO FREE), 50 choice skulling, 25 fly kick on side
1:00 rest after #3 - get your HR immediately after 3rd 300
2 sets of:
12 x 50 choice @ :55
1 x 300 pull free br 4/2
1:00 rest between sets.
300 easy choice loosen = 4000 scy. Eat well tonight & get to sleep as early as possible. Have a great day!
Wednesday, August 19, 2009
Wednesday, August 19, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick fly on side by 25's
200 easy choice skulling
1:00 rest
4 x 300 @ :20 rest as follows:
75 drill-25 swim/50 drill-50 swim/25 drill-75 swim
#1-2 are freestyle;
#3-4 are choice NO FREE
16 x 50 as follows (2 sets of 8 x 50's):
2- swim/kick @ :50
2- swim free/NO FREE @ :45
2- swim/kick @ :50
2- swim negative split free br 4/2 @ :40
After #16, get HR immediately & OML
16 x 75 as follows:
6 @ 1:10 -
odds are swim free br 4/2
evens are kick choice on back
6 @ 1:10 -
odds are swim free br 4/2
evens are kick choice w/board
4 @ 1:30 kick choice desc 1-3 to all out FAST, hold for #4
200 easy loosen =4500 scy.
Stretch tonight, have plenty of water after workout. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick fly on side by 25's
200 easy choice skulling
1:00 rest
4 x 300 @ :20 rest as follows:
75 drill-25 swim/50 drill-50 swim/25 drill-75 swim
#1-2 are freestyle;
#3-4 are choice NO FREE
16 x 50 as follows (2 sets of 8 x 50's):
2- swim/kick @ :50
2- swim free/NO FREE @ :45
2- swim/kick @ :50
2- swim negative split free br 4/2 @ :40
After #16, get HR immediately & OML
16 x 75 as follows:
6 @ 1:10 -
odds are swim free br 4/2
evens are kick choice on back
6 @ 1:10 -
odds are swim free br 4/2
evens are kick choice w/board
4 @ 1:30 kick choice desc 1-3 to all out FAST, hold for #4
200 easy loosen =4500 scy.
Stretch tonight, have plenty of water after workout. Have a great day!
Tuesday, August 18, 2009
Tuesday, August 18, 2009
Great job at Juniors - now, only 87 days until the Grand Prix!
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
6 x 200 @ :15 rest
50 free drill, 50 kick choice, 50 drill NO FREE, 50 kick breast on back
:30 rest, then...
8 x 100 pull free br 4/2 @ 1:30
1:00 rest
8 sets of:
:20 FAST vertical kick
1 x 100 kick negative split
:40 FAST vertical kick
1 x 50 kick FAST for time
:30 rest between sets.
300 easy choice drill after 8th set = 4500 scy.
Hope you get a good schedule, see you tomorrow at 2:30 p.m. Have a great day!
Great job at Juniors - now, only 87 days until the Grand Prix!
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
6 x 200 @ :15 rest
50 free drill, 50 kick choice, 50 drill NO FREE, 50 kick breast on back
:30 rest, then...
8 x 100 pull free br 4/2 @ 1:30
1:00 rest
8 sets of:
:20 FAST vertical kick
1 x 100 kick negative split
:40 FAST vertical kick
1 x 50 kick FAST for time
:30 rest between sets.
300 easy choice drill after 8th set = 4500 scy.
Hope you get a good schedule, see you tomorrow at 2:30 p.m. Have a great day!
Friday, August 7, 2009
Friday, August 7, 2009
SPRINTERS - written for scy
This is it!
400 swim freestyle
400 reverse IM - each 100 is kick/drill/kick/swim by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :15 rest
2- 50 fist free, 25 breast kick on back
2- 50 choice breaststroke drill, 25 fly kick on side
6 x 100 @ :15 rest
odds- 50 choice freestyle drill, 50 choice drill NO FREE
evens- swim 50 free br 4/2 on 2nd 25, 50 NO FREE
8 x 50 swim easy free @ :50, br 4/2 on 2nd 25
4 x 25 @ :45 - 1/2 swim FAST w/explosive breakout, 1/2 drill
4 x 25 kick FAST @ :45
1 x 100 easy drill
1:00 rest
8 x 50 from a dive @ 2:00 (speedset)
200 easy loosen = 3200 scy. One more boring day of rest, then we'll be at the meet! Have a great day!
SPRINTERS - written for scy
This is it!
400 swim freestyle
400 reverse IM - each 100 is kick/drill/kick/swim by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :15 rest
2- 50 fist free, 25 breast kick on back
2- 50 choice breaststroke drill, 25 fly kick on side
6 x 100 @ :15 rest
odds- 50 choice freestyle drill, 50 choice drill NO FREE
evens- swim 50 free br 4/2 on 2nd 25, 50 NO FREE
8 x 50 swim easy free @ :50, br 4/2 on 2nd 25
4 x 25 @ :45 - 1/2 swim FAST w/explosive breakout, 1/2 drill
4 x 25 kick FAST @ :45
1 x 100 easy drill
1:00 rest
8 x 50 from a dive @ 2:00 (speedset)
200 easy loosen = 3200 scy. One more boring day of rest, then we'll be at the meet! Have a great day!
Thursday, August 6, 2009
Thursday, August 6, 2009
SPRINTERS - written for LCM
400 swim freestyle
400 reverse IM - each 50 1/2 drill, 1/2 kick
200 easy choice skulling
1:00 rest
2 sets of:
2 x 200 @ :20 rest - 50 - 1/2 swim 1/2 drill, 50 1/2 drill 1/2 kick
6 x 50 swim free br 4/2 @ :55
1:00 rest between sets - get HR immediately after each set
After 2nd set, finish up with...
5 x 100 @ 2:30 - 25 swim FAST FAD, 25 drill, 50 kick choice
300 pull free br 4/2 = 3200 LCM. Stretch today if you can, drinky plenty of fluids and keep napping - only two more boring days! Have a great day!
SPRINTERS - written for LCM
400 swim freestyle
400 reverse IM - each 50 1/2 drill, 1/2 kick
200 easy choice skulling
1:00 rest
2 sets of:
2 x 200 @ :20 rest - 50 - 1/2 swim 1/2 drill, 50 1/2 drill 1/2 kick
6 x 50 swim free br 4/2 @ :55
1:00 rest between sets - get HR immediately after each set
After 2nd set, finish up with...
5 x 100 @ 2:30 - 25 swim FAST FAD, 25 drill, 50 kick choice
300 pull free br 4/2 = 3200 LCM. Stretch today if you can, drinky plenty of fluids and keep napping - only two more boring days! Have a great day!
Wednesday, August 5, 2009
Wednesday, August 5, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/breast kick on back/drill/fly kick on side by 25's
200 easy choice skulling
1:00 rest
4 x 50 fist free drill @ 1:00
4 x 75 drill/swim/kick by 25's NO FREE @ :15 rest
1 x 600 as follows:
100 choice free drill-200 swim free br 4/2 on even 50's
100 choice drill back or breast-200 swim same stroke as 100 drill
:30 rest
8 x 50 swim your choice:
@ :50, except #3 & 6 are @ :40,
OR...
all @ :45, moderate neg split on #3 & 6
1:00 rest
2 sets of:
4 x 25 kick FAST @ :45
4 x 75 drill/swim/drill by 25's @ :15 rest - 1st set back, 2nd set breast
1:00 rest between sets.
200 easy loosen after 2nd set = 3500 scy. Only 3 more boring days, then we leave for the meet - keep resting! Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/breast kick on back/drill/fly kick on side by 25's
200 easy choice skulling
1:00 rest
4 x 50 fist free drill @ 1:00
4 x 75 drill/swim/kick by 25's NO FREE @ :15 rest
1 x 600 as follows:
100 choice free drill-200 swim free br 4/2 on even 50's
100 choice drill back or breast-200 swim same stroke as 100 drill
:30 rest
8 x 50 swim your choice:
@ :50, except #3 & 6 are @ :40,
OR...
all @ :45, moderate neg split on #3 & 6
1:00 rest
2 sets of:
4 x 25 kick FAST @ :45
4 x 75 drill/swim/drill by 25's @ :15 rest - 1st set back, 2nd set breast
1:00 rest between sets.
200 easy loosen after 2nd set = 3500 scy. Only 3 more boring days, then we leave for the meet - keep resting! Have a great day!
Tuesday, August 4, 2009
Wednesday Morning, August 5, 2009
SPRINTERS - written for scy
Last morning!
400 swim freestyle
400 reverse IM - each 100 is swim/drill/drill/kick by 25's
200 easy choice skulling
1:00 rest
1 x 200 50 offside breathing free drill, 50 breast kick on side
:15 rest
4 x 75 @ :15 rest - 25 fly kick on side, 50 drill/swim choice NO FREE
8 x 50 swim @ :55 - odds are free br 4/2, evens are free/NO FREE by 25's
1:00 rest
3 sets of:
1 x 25 @ :40 - 1/2 FAST 1/2 drill
1 x 25 all drill @ :40
1 x 25 from a dive - FAST breakout, then drill to the end - @ :40
1 x 25 all drill @ :40
1 x 25 swim build to FAST @ :40
1 x 25 drill @ :40
2* x 100 swim/kick choice @ 1:40
*In last set, skip these 2 x 100 and instead go 1 x 250 easy loosen = 3000 scy. Drink plenty of water after being out in the sun today, keep napping! Have a great day!
SPRINTERS - written for scy
Last morning!
400 swim freestyle
400 reverse IM - each 100 is swim/drill/drill/kick by 25's
200 easy choice skulling
1:00 rest
1 x 200 50 offside breathing free drill, 50 breast kick on side
:15 rest
4 x 75 @ :15 rest - 25 fly kick on side, 50 drill/swim choice NO FREE
8 x 50 swim @ :55 - odds are free br 4/2, evens are free/NO FREE by 25's
1:00 rest
3 sets of:
1 x 25 @ :40 - 1/2 FAST 1/2 drill
1 x 25 all drill @ :40
1 x 25 from a dive - FAST breakout, then drill to the end - @ :40
1 x 25 all drill @ :40
1 x 25 swim build to FAST @ :40
1 x 25 drill @ :40
2* x 100 swim/kick choice @ 1:40
*In last set, skip these 2 x 100 and instead go 1 x 250 easy loosen = 3000 scy. Drink plenty of water after being out in the sun today, keep napping! Have a great day!
Tuesday, August 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
3 x 100 @ :15 rest - 50 fist free drill, 50 choice drill NO FREE
2 x 125 @ :15 rest - 75 swim backstroke, 50 drill choice
4 sets of:
2 x 75 as follows:
1- swim free br 4/2 @ 1:10 w/moderate - strong kick on 2nd 25
1- swim 50 free, 25 NO FREE @ 1:10
1 x 150 moderate negative split freestyle br 4/2
1:00 rest between sets.
15 x 50 swim @ 1:30 desc 1-3's to all out smoking FAST
300 easy pull or drill = 3800 scy. Keep resting, eat well & 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
3 x 100 @ :15 rest - 50 fist free drill, 50 choice drill NO FREE
2 x 125 @ :15 rest - 75 swim backstroke, 50 drill choice
4 sets of:
2 x 75 as follows:
1- swim free br 4/2 @ 1:10 w/moderate - strong kick on 2nd 25
1- swim 50 free, 25 NO FREE @ 1:10
1 x 150 moderate negative split freestyle br 4/2
1:00 rest between sets.
15 x 50 swim @ 1:30 desc 1-3's to all out smoking FAST
300 easy pull or drill = 3800 scy. Keep resting, eat well & get excited for the meet. Have a great day!
Monday, August 3, 2009
Monday, August 3, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
2 x 75 @ :15 rest - 50 catchup freestyle, 25 breaststroke kick on back
1 x 150 swim - 50 free br 4/2, 25 breast kick on back
:30 rest
2 x 75 @ :15 rest - 50 choice back drill, 25 fly kick on side
1 x 150 - 50 swim backstroke, 25 choice kick
:30 rest
2 x 75 @ :15 rest- 50 choice breaststroke drill, 25 choice fly drill
1 x 150 swim - 50 back, 25 breast, 25 back, 50 breast
1:00 rest
4 x 25 kick FAST @ :45 - on back
2 x 50 @ :15 rest - drill/kick fly
4 x 25 kick FAST @ :45 - on back
2 x 50 @ :15 rest - drill/kick fly
4 x 25 kick FAST @ :45 - w/board
1:00 rest
2 x 100 swim free/NO FREE by 50's @ 1:35
1 x 100 swim moderate negative split free br 4/2 @ 1:25
1 x 100 swim free/NO FREE by 50's @ 1:35
2 x 100 swim moderate negative split free br 4/2 @ 1:25
1:00 rest - get HR immediately & OML
1 x 75 IM drill @ 1:30
1 x 100 IM swim @ 1:45 - get time
1 x 75 IM drill @ 1:30
1 x 100 IM swim @ 1:45 - get time, desc from #1
2 x 75 IM drill @ 1:30
1 x 100 IM swim - should be fastest of the day
200 easy loosen = 3800 scy. Stretch tonight, eat well, continue to rest as much as possible & get excited for the meet. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
2 x 75 @ :15 rest - 50 catchup freestyle, 25 breaststroke kick on back
1 x 150 swim - 50 free br 4/2, 25 breast kick on back
:30 rest
2 x 75 @ :15 rest - 50 choice back drill, 25 fly kick on side
1 x 150 - 50 swim backstroke, 25 choice kick
:30 rest
2 x 75 @ :15 rest- 50 choice breaststroke drill, 25 choice fly drill
1 x 150 swim - 50 back, 25 breast, 25 back, 50 breast
1:00 rest
4 x 25 kick FAST @ :45 - on back
2 x 50 @ :15 rest - drill/kick fly
4 x 25 kick FAST @ :45 - on back
2 x 50 @ :15 rest - drill/kick fly
4 x 25 kick FAST @ :45 - w/board
1:00 rest
2 x 100 swim free/NO FREE by 50's @ 1:35
1 x 100 swim moderate negative split free br 4/2 @ 1:25
1 x 100 swim free/NO FREE by 50's @ 1:35
2 x 100 swim moderate negative split free br 4/2 @ 1:25
1:00 rest - get HR immediately & OML
1 x 75 IM drill @ 1:30
1 x 100 IM swim @ 1:45 - get time
1 x 75 IM drill @ 1:30
1 x 100 IM swim @ 1:45 - get time, desc from #1
2 x 75 IM drill @ 1:30
1 x 100 IM swim - should be fastest of the day
200 easy loosen = 3800 scy. Stretch tonight, eat well, continue to rest as much as possible & get excited for the meet. Have a great day!
Monday Morning, August 3, 2009
SPRINTERS - written for LCM
400 swim freeestyle
400 reverse IM - each 50 is 1/2 drill 1/2 kick choice
200 easy choice skulling
1:00 rest
18 x 50 in 3 sets of 6:
2- drill choice free
1- kick
2- choice drill NO FREE
1- kick
2 x 300 pull free br 4/2 @ :20 rest
1:00 rest
10 x 50 @ 1:20
odds- swim build to FAST at blue line, then drill to the end;
evens- FAST dolphin kick breakout, then swim dist per stroke to the end.
3000 lcm. Have a great day!
SPRINTERS - written for LCM
400 swim freeestyle
400 reverse IM - each 50 is 1/2 drill 1/2 kick choice
200 easy choice skulling
1:00 rest
18 x 50 in 3 sets of 6:
2- drill choice free
1- kick
2- choice drill NO FREE
1- kick
2 x 300 pull free br 4/2 @ :20 rest
1:00 rest
10 x 50 @ 1:20
odds- swim build to FAST at blue line, then drill to the end;
evens- FAST dolphin kick breakout, then swim dist per stroke to the end.
3000 lcm. Have a great day!
Saturday, August 1, 2009
Sunday, August 2, 2009
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
2 sets of:
2 x 125 @ :15 rest - 50 offside breathing freestyle drill, 50 choice drill NO FREE, 25 fly kick on side
3 x 50 @ 1:00 - 25 swim free, count strokes, 25 fist free drill, count strokes - can you be within one stroke on the 2nd 25?
No rest between sets. After 2nd set, continue right into...
1 x 600 pull free br 4/2 (or 300 pull br 4/2, 300 swim backstroke w/great breakouts)
1:00 rest
6 sets of:
1 x 50 swim/kick by 25's @ :55 - can be choice swim and kick
1 x 50 swim free/NO FREE by 25's @ :50
1 x 50 swim free br 4/2 @ :45
No rest between sets.
1:00 rest after 18th 50 - get HR immediately & OML
With fins:
20 x 25 @ :45
1- 1/2 FAST 1/2 easy; 2- build to FAST; 3- all drill; 4- all FAST
200 easy loosen after #20 = 4000 scy. Eat as soon as you can after workout; keep up the good work on the naps & fluids. I'll call you on my way home to talk about tomorrow. Say hello to Mary for me. Have a great day!
SPRINTERS - written for scy
400 swim relaxed freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
2 sets of:
2 x 125 @ :15 rest - 50 offside breathing freestyle drill, 50 choice drill NO FREE, 25 fly kick on side
3 x 50 @ 1:00 - 25 swim free, count strokes, 25 fist free drill, count strokes - can you be within one stroke on the 2nd 25?
No rest between sets. After 2nd set, continue right into...
1 x 600 pull free br 4/2 (or 300 pull br 4/2, 300 swim backstroke w/great breakouts)
1:00 rest
6 sets of:
1 x 50 swim/kick by 25's @ :55 - can be choice swim and kick
1 x 50 swim free/NO FREE by 25's @ :50
1 x 50 swim free br 4/2 @ :45
No rest between sets.
1:00 rest after 18th 50 - get HR immediately & OML
With fins:
20 x 25 @ :45
1- 1/2 FAST 1/2 easy; 2- build to FAST; 3- all drill; 4- all FAST
200 easy loosen after #20 = 4000 scy. Eat as soon as you can after workout; keep up the good work on the naps & fluids. I'll call you on my way home to talk about tomorrow. Say hello to Mary for me. Have a great day!
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