Thursday Morning, October 1, 2009

RW - written for scy
Big day today, get right to it.

400 swim freestyle
400 reverse IM drill - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
4 sets of:
1 x 75 @ 1:15 - 50 fist free, 25 breast kick on back
1 x 100 @ 1:45 - 25 right arm backstroke, 25 left arm backstroke, 50 breast pull w/free kick
1 x 50 kick ez/FAST @ :50
1 x 125 - 25 fly kick on side, 50 swim negative split backstroke, 50 choice skulling
:30 rest between sets.
After 4th set, get right into...
9 x 100 as follows:
2- 50 swim back, 50 kick choice - on back or with board - @ 1:20
1- swim free br 4/2 @ 1:10
1:00 rest
9 x 100 kick as follows:
3- kick on back @ 1:20;
3- kick w/board @ 1:30
3- kick IM order by 25's - either with board or on back - all FAST @ :15 rest
1:00 rest
Finish up with..
9 x 100 swim/kick by 50's @ 1:40 - desc 1-3's to all out smoking FAST
1-3 free;
4-6 backstroke;
7-9 choice
300 easy loosen = 5400 scy.
Do an excellent job with school today, eat well and have a water bottle with you throughout the day. I'll give you a call today on your cell phone at about 4:50 p.m. - I'll be on my way up to Northfield, so I'll have time to speak with you. We need to talk about your events for the October 11 meet. Have a great day!

Thursday Morning, October 1, 2009

DISTANCE - written for scy

800 swim freestyle
12 x 50 @ :10 rest - drill/swim, 3 of each stroke - reverse IM order
200 easy choice skulling
1:00 rest
4 sets of:
1 x 75 @ 1:15 - 50 fist free br 3, 25 breast kick on back
1 x 100 @ 1:45 - 25 right arm backstroke, 25 left arm backstroke, 50 breast pull w/free kick
1 x 50 kick ez/FAST @ :50
1 x 125 - 25 fly kick on side, 50 swim negative split backstroke, 50 skulling
:30 rest between sets.
With bleach bottle & belt, 5 sets of:
:20 FAST vertical dolphin kick w/bleach bottle
1:30 of...
:10 kick FAST w/belt & board
:20 rest - take off belt
2 x BROKEN 100's:
50 kick FAST
:15 rest
2 x 25 kick FAST @ :10 rest
1:00 rest after 2nd Broken 100 in each set; even sets can be with a board
Finish up with...
12 x 100 swim free br 3 - 2 @ 1:25 negative split; 1 @ 1:10
300 easy loosen = 5500 scy. Do an excellent job in school today, eat well and keep a water bottle with you. Have a great day!

Wednesday, September 30, 2009

SPRINTERS - written for scy
Hope your exams went well

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ :10 rest as follows
odds- 50 ra2 la2 free drill, 50 choice kick
evens- 50 choice drill, 50 swim breaststroke
8 x 25 @ :35 - 1/2 swim FAST 1/2 drill - mix up strokes
1:00 rest
4 x 900 as follows:
3 x 150 swim free br 4/2 (@ 1:50 in odd sets negative split; @ 1:40 in even sets make interval)
9 x 50 as follows:
2- swim IM order by 25's @ :45
1- swim free br 4/2 @ :35
Let's see if you can swim this set straight through
1:00 rest after 4th 900 - get HR immediately & OML
YOUR CHOICE:
32 x 50 kick @ :45 - every 4th 50 is FAST - 34 something or it doesn't count
OR...
3 x 100 kick @ 1:30
BROKEN 100 KICK: 50 FAST, :10 rest, 2 x 25 kick FAST @ :15 rest
1:00 rest
2 x 100 kick @ 1:30
2 BROKEN 100's kick - as above
1:00 rest
1 x 100 kick @ 1:30
3 x BROKEN 100's kick - as above
1:00 rest
4 x BROKEN 100's kick - as above
200 easy loosen = 7400 scy.
Stretch tonight, drink plenty of water and get to sleep as early as you can. Have a great day!

Wednesday Morning, September 30, 2009

RW - do either workout (from Monday or Tuesday) that you haven't done yet. Do an excellent job with whichever workout you do.

I'll try calling you again tonight, we need to discuss your events for the meet. Hope you're feeling better, have a great day!

EC

Wednesday Morning, September 30, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is kick/drill/kick/swim by 25's
200 easy choice skulling
1:00 rest
2 sets of:
4 x 75 @ :10 rest - swim/drill/swim by 25's - free
4 x 75 @ :10 rest - drill/swim/drill by 25's - NO FREE
1:00 rest after 2nd set, get HR
6 x 100 swim negative split @ 1:30 - NO FREE @ 3rd 25
1:00 rest - get fins
With fins:
24 x 50 @ 1:00
1-3 swim desc 1-3 to all out smoking FAST
#4- 25 LUNGBUSTER, 25 swim FAST - how close can you come to your time from #3?
1:00 rest after #24 - get HR
Finish up with...
3 x 200 @ :15 rest - 50 choice drill, 50 choice skulling
4600 scy. Hope your exams go well, try to drink lots of water today. Have a great day!

Wednesday Morning, September 30, 2009

DISTANCE - written for scy
Great job yesterday, keep up the good work!

800 swim freestyle
12 x 50 drill/swim by 25's @ :10 rest - reverse IM order, 3 x 50 of each stroke
200 easy choice skulling
1:00 rest
3 sets of:
1 x 50 catch-up free @ 1:00
2 x 50 @ 1:00 - 25 fly kick on side, 25 ra2 la2 free drill
2 x 50 @ 1:00 drill/kick by 25's NO FREE
3 x 50 swim/kick by 25's @ :50 - NO FREE in 1st set; 2nd set @ :45; 3rd set @ :40
1:00 rest after 3rd set
Until Erin is ready for the fin set...
:20 FAST vertical dolphin kick
1 x 25 - 1/2 FAST 1/2 drill @ :40
1 x 25 - swim build to all out FAST finish
With fins:
24 x 50 @ 1:00
1-3 swim desc to all out smoking FAST
#4- 25 LUNGBUSTER, 25 swim FAST - can you come close to 3rd 50 time on #4?
1:00 rest after #24; then finish up with...
Until 7:15:
4 x 75 pull free br 3/5/7 by 25's @ 1:10
4 x 75 swim backstroke @ 1:10
Repeat until 7:15 a.m.
200 easy loosen = approximately 6000 scy. Do an excellent job with your HW tonight & eat well. Have a great day!

Tuesday, September 29, 2009

SPRINTERS - written for scy
Hope you're feeling better today...

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
2 sets of:
2 x 125 @ :10 rest - 50 offside breathing freestyle drill, 25 choice kick, 50 drill NO FREE
6 x 25 @ :35 swim dps, desc stroke count 1-3/4-6
No rest between sets.
9 rounds of (1st three sets as follows):
3 x 50 swim free/NO FREE by 25's @ :55
1 x 75 swim free br 4/2 @ :55
middle three rounds, everything @ :50; last three rounds - everything @ :45
1:00 rest after 9th set, get HR immediately & OML
75 easy drill, then 1:00 rest
With fins:
24 x 50 @ 1:00
1-3 swim descend to all out smoking FAST
#4- 25 LUNGBUSTER, 25 swim FAST - how close can you come to your times from #3 in each set?
Finish up with...
4 x 400 swim negative split backstroke @ 5:45 - good breakouts & keep head back throughout; increase tempo on 2nd 200, descend 2nd 200 if you can to something juicy
300 easy loosen = 7000 scy. Eat well tonight & get to sleep as early as you can. Have a great day!

Tuesday Morning, September 29, 2009

RW - 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
9 x 250 as follows, all @ :15 rest
1- 50 fist free, 50 swim neg split free, then 150 backstroke- 50 drill, 25 kick FAST, 2x
2- 150 swim IM (2 x 75 IM, NO FREE desc 1-2), 100 choice kick BIG negative split
3- swim backstroke, descend 1-3 to something juicy
After #9, get HR immediately & OML, then...
1 x 800 kick choice - good underwater dolphin kick & breakouts throughout
:30 rest
1 x 800 pull free breathing 4/2 - like we spoke about on Sunday
:30 rest
8 x 100 swim negative split backstroke @ 1:25 - good 2nd half here!
200 easy loosen = 5850 scy.
Do an excellent job with your HW tonight & eat well. I'll talk with you on Tuesday Night (and return your Mum's email on Tuesday, as well). Have a great day!

Tuesday Morning, September 29, 2009

DISTANCE - written for scy
Hope you enjoyed the holiday with your family.

800 swim freestyle
12 x 50 drill/swim by 25's @ :10 rest, 3 of each stroke
200 easy choice skulling
1:00 rest
6 sets of, all @ :10 rest:
2 x 75 kick choice/breast pull with free kick/kick fly on side - by 25's
1 x 100 IM drill (IM swim in even sets, desc 1-3)
Just :10 rest between sets.
After 6th set, get right into...
2 sets of:
3 x 400 swim negative split free br 3 @ 5:40 - no slower than 2:40 on 1st 200, then negative split from there, descend the 2nd 200 1-3 to something juicy
6 x 50 kick @ :10 rest - ez/FAST by 25's in 1st set, all FAST in 2nd set
200 easy loosen after 2nd set = 6300 scy.
Do an excellent job with your HW today and eat well. Tomorrow will be some speedwork & vertical kicking. Have a great day!

Monday, September 28, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/choice kick by 25's
200 easy choice skulling
1:00 rest
6 x 75 @ :15 rest
odds- 50 fist free, 25 choice kick, build to strong finish
evens- IM drill by 25's NO FREE
3 x 100 swim @ 1:30 - 50 negative split free, 50 IM order by 25's - NO FREE
6 x 250 swim free @ 3:10 - br 4/2 throughout
1:00 rest - get HR immediately & OML
3 sets of:
3 x 50 swim/kick by 25's @ :50
3 x 50 swim IM order by 25's @ :50
4 x 25 dolphin kick LUNGBUSTER @ :50 - continuous kick, does not have to be FAST
5x 100 kick negative split @ 1:40
(after 3rd set, :30 rest)
6 x 25 kick FAST w/board @ :40
No rest between sets.
In 2nd set, 50's are @ :45 & 100 kick are @ 1:30;
In 3rd set, 50's are @ :40 & 100's kick are @ 1:25
400 easy pull or drill after 3rd set = 6800 scy. Hope you're caught up with your schoolwork. Tomorrow will be some speedwork. Have a great day!

Monday, September 28, 2009

RW - written for scy
46.7, what a crank! Keep up the good work!

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:
1 x 200 - 100 choice drill, 100 choice kick negative split
:15 rest
4 x 25 @ :35 swim - same stroke as 100 drill above; count strokes, desc 1-4
6 x 50 @ :50 - swim/kick by 25's in 1st set; 2nd set pull br 4/2 @ :45, then swim free @ :40 in 3rd set
1 x 200 swim backstroke - negative split; in 2nd set, go 300 swim back, desc the 100's 1-3 to what you can; in 3rd set, go a 400 swim backstroke - 200 smooth & strong, 2nd 200 faster
1:00 rest between each set.
After 3rd set, finish up with...
12 sets of:
2 x 25 @ :40 - 1/2 swim FAST 1/2 drill
1 x 50 @ 1:00 swim - 25 smooth & strong, about 85% 25 all out FAST
1 x 50 drill @ 1:00
You can change strokes after every three rounds if you'd like.
5500 scy.
Do an excellent job with your HW tonight & keep up the great job in workout. Have a great day!

Weekend of September 26-27, 2009

EC-JD-RW, written for scy

800 or 400 swim freestyle
400 reverse IM drill or 12 x 50 drill/swim IM
200e asy choice skulling
1:00 rest
3 sets of:
3 x 50 drill/kick by 25's @ 1:00 - change strokes by set
2 x 75 swim free br 4/2 or br 3 @ 1:10 (@ 1:00 in 2nd set, @ :55 in 3rd set)
1:00 rest after 3rd set, then...
2 sets of:
4 x 100 (1st set @ 1:25, 2nd set @ 1:15)
odds- swim free negative split
evens- swim free, except 3rd 25 is kick FAST on back
1 x 150 kick choice w/BIG negative split
:30 rest between sets.
Finish up with...
6 sets of:
3 x 75 kick @ 1:10 - good underwater dolphin kick off walls, make interval
3 x 25 kick FAST @ :40
50 easy choice @ 1:00
1 x 75 kick FAST for time @ 2:00 - goal is equal to or better than your 100 free best time (scy)
200 easy loosen aftet the 6th set = 5750 or 6350 scy. Do an excellent job with your HW this weekend, make sure you're ready for the week ahead. Have a great day!

Friday Morning, September 25, 2009

DISTANCE - written for scy

800 swim freestyle
12 x 50 @ :10 rest - each 50 is drill/swim by 25's - 3 of each stroke, reverse IM order
200 easy choice skulling
1:00 rest
14 x 50 @ 1:00
odds- choice freestyle drill, let your legs drive you
evens- breast pull w/freestyle kick, FAST recovery back to the front, strong free kick
7 x 100 kick @ 1:40 - good underwater dolphin kick here on your breakouts.
1:00 rest
2 x 1200 swim as follows:
#1- swim free br 3/5/3/7 by 300's - that's by 300's, not 50's
1:00 rest
#2- swim free br 3, with BIG negative split - 2nd 600 should be as strong as you can go; let your legs drive you. See if you can break 6:30 on the 2nd 600
200 easy loosen = 5600 scy.
Enjoy some time off this weekend, and do an excellent job on your HW. Text me after workout and let me know how you did on the 1200's. See you on Sunday at 2 p.m. here at the Y. Have a great day!

Thursday, September 24, 2009

RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
3 sets of:
4 x 50 @ 1:00 - odd 50's are 25 left arm backstroke, 25 right arm backstroke; even 50's are 6 kicks 1 stroke backstroke drill
2 x 100 @ 1:40 50 swim free 50 swim backstroke, desc the 50 backstroke 1-2 in each set
No rest between sets.
After 3rd set, 1:00 rest; then...
12 x 100 @ 1:20
odds- swim 50 free, 25 kick FAST on back, 25 swim choice
evens- swim negative split free
4 sets of:
3 x 50 kick @ :45 (@ :40 in even sets)
3 x 50 kick descend 1-3 to all out smoking FAST @ 1:10
No rest between sets.
After 4th set, finish up with...
20 x 25 @ :40 in sets of 4:
1- swim 1/2 FAST 1/2 drill;
2- swim build to FAST finish;
3- all drill;
4- swim all out FAST
200 easy loosen after #20 = 5300 scy.
Enjoy some time off this weekend, do an excellent job on your HW and try to start some of your college applications. See you Sunday at 2 p.m. at the Y here in Rochester. Have a great day!

Thursday, September 24, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 drill, 50 different drill
200 easy choice skulling
1:00 rest
1 x 400 - 50 offside breathing free drill, 50 choice breaststroke drill
:30 rest, then...
6 sets of:
1 x 75 @ 1:20 - 50 fist free, 25 fly kick on side
1 x 50 @ 1:00 - 25 ra 25 la backstroke drill - focus on breakouts
1 x 25 @ :40 - 2 fly/2 breaststroke drill
3 x 50 kick - 1st & 4th set @ :50; 2nd & 5th set @ :45; 3rd & 6th set @ :40
1:00 rest after the last set - get HR immediately & OML
4 sets of:
3 x 100 @ 1:15 swim free br 4/2
1 x 200 swim free @ 2:15 - br 4/2 on 2nd 100
1:00 rest after 1st & 3rd set - get HR immediately
With the belt, 6 sets of...
:10 kick FAST w/board-:20 rest (will be :15 & :15 in even sets) for 2:00, then
1 x 200 kick choice BIG negative split
Get belt on immediately after the 200 - this is a half hour set, can't become a 40 minute set
After the last set, finish up with:
6 x 100 pull free br 4/2 @ 1:30
7000 scy. Stretch tonight if you can, see you in the morning.

Thursday Morning, September 24, 2009

DISTANCE - written for scy

800 swim freestyle
12 x 50 @:10 rest - drill/swim by 25's, 3 of each stroke, reverse IM order
200 easy choice skulling
1:00 rest
4 x 75 @ :10 rest - 50 ra2 la2 free drill, 25 moderate choice kick
3 x 100 @ :15 rest - 50 2 fly/2 breast drill, 50 fist free
3 sets of:
2 x 50 swim negative split free br 3/5 by 25's @ :50 (@ :45 in 2nd set, @ :40 in 3rd set)
2 x 75 swim fly, kick choice on back, swim breast - by 25's @ 1:10
1:00 rest after 3rd set.
8 sets of:
:20 FAST vertical dolphin kick - with the bleach bottle on even sets
6 x 25 @ :40 - 2 kick FAST, 1 LUNGBUSTER
1 x 150 swim free BIG negative split - 1st 75 @ 80%, then bust out the whooping stick on the 2nd 75
1:00 rest between sets
200 easy loosen after 8th set = 5550 scy. Do an excellent job in school today, eat well. Tomorrow will be some longer swims. Sunday will be here at 2:00 p.m. Have a great day!

Wednesday, September 23, 2009

RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/drill by 25's, then 50 kick - 25 choice, 25 fly kick on side
200 easy choice skulling
1:00 rest
4 x 75 @ :15 rest - 50 fist free, 25 breast kick on back
4 x 50 @ 1:00 breaststroke pull w/free kick - hands should recover FAST back to the front
2 sets of:
4 x 50 swim negative split free @ :45 (@ :40 in 2nd set)
4 x 50 swim free/breast by 25's @ :45
1:00 rest after 2nd set, get HR immediately & OML
From the deep end...
16 x 100 as follows:
:20 FAST vertical dolphin kick
1 x 25 @ :30 - 1/2 swim FAST 1/2 swim dist per stroke
1 x 25 @ :30 - drill PERFECT
:20 FAST vertical dolphin kick
1 x 25 @ :30 LUNGBUSTER
1 x 25 @ :30 swim FAST
Be sure to make any FAST swims REALLY FAST; also, make the vertical kick a smooth continuous kick for the full :20 seconds - and make it FAST!
After the last 100, finish up with...
8 x 125 swim free @ 1:30 - pretty good clip here, but nothing you can't handle.
200 easy loosen = 5100 scy. Do an excellent job in school today, eat well. If you have a chance, email me - erikcollins19@gmail.com - and let me know how this workout went; otherwise, I'll just talk to you tomorrow night. Have a great day!

Wednesday, September 23, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/drill, then 50 kick
200 easy choice skulling
1:00 rest
4 x 200 @ :15 rest - 100 drill/swim by 25's, 100 kick - choice/fly kick on side by 25's
8 x 50 swim free/NO FREE by 25's @ :50 - good turns & breakouts
1:00 rest
16 x 100 as follows (mix up strokes on 25's every 4th round):
:20 FAST vertical dolphin kick
1 x 25 - 1/2 FAST 1/2 dps @ :30
1 x 25 drill perfect @ :30
:20 FAST vertical dolphin kick
1 x 25 LUNGBUSTER @ :30
1 x 25 swim FAST @ :30
After 4th, 8th, 12th & 16th sets...
4 x 125 swim free br 4/2 @ 1:30 (2 sets of 4 can be @ 1:40, with last 50 of each 125 NO FREE)
1:00 rest after 16th set, get HR immediately & OML
Finish up with...
1 x 1200 as follows:
150 pull w/choice equipment
100 drill PERFECT
50 choice skulling
7000 scy. Stretch tonight if you can, big day tomorrow. Do an excellent job with your HW & eat well. Have a great day!

Wednesday Morning, September 23, 2009

EC & JD - written for scy

EC- 400/400/200 - 400 reverse IM is drill/drill/breast kick on back/kick choice
JD- 800/12 x 50/200 - 12 x 50 are drill/swim @ :10 rest
1:00 rest
5 x 50 offside breathing free drill @ :10 rest
2 x 200 @ :15 rest - 50 fist free drill, 50 swim free
8 x 75 @ :10 rest - 25 fly kick on side, 50 drill/swim by 25's NO FREE
3 x 150 @ :15 rest - 50 drill, 25 swim - all backstroke
1:00 rest - get HR immediately & OML
With choice pulling equipment:
12 x 100 pull free @ 1:30 - roll hips, finish stroke; EC br 4/2; JD br 3/5, then 3/7, then 3/9 by 50's
With fins, finish up with...
12 x 50 @ 1:00 breast pull w/free kick - hands should recover quickly back to the front
EC - 200 easy = 4700 scy
JD - 200 easy = 5300 scy.
Do an excellent job in school today and drink plenty of water whenever you can. Have a great day!

Tuesday, September 22, 2009

RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/drill by 25's
200 easy choice skulling
1:00 rest
From the deep end, 6 sets of:
2 x 50 ra2 la2 free drill @ 1:00
1 x 100 kick negative split, then get right into...
:30 FAST vertical dolphin kick
2 x 75 kick IM (by 25's, NO FREE) @ 1:30 descend 1-2 to something juicy - some sets these 75's can be with a board, others on your back
No rest between sets.
After 6th set, get HR immediately & OML; then...
12 x 50 kick choice @ :50 - great breakouts throughout, keep head back when kicking on your back
18 x 50 swim in sets of 3's as follows:
2- swim choice @ :50 - can be negative split free, free/NO FREE by 25's, all back or swim/kick by 25's
1- swim free @ :35 - you'll have to hustle to make this interval; some can be back if you can make the interval.
Finish up with:
4 x 150 pull free @ 2:00 - roll hips, finish stroke
200 easy loosen = 5400 scy.
Do an excellent job on your HW tonight and get to sleep as early as possible. Tomorrow will be some speedwork. I'll give you a call tonight just after 8:30 p.m. Have a great day!

Tuesday, September 22, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/swim/drill by 25's
200 easy choice skulling
1:00 rest
4 sets of:
2 x 50 @ 1:00 - ra2 la2 free drill
:30 FAST vertical dolphin kicking
2 x 75 @ 1:10 - 50 swim/25 kick, desc 1-2 to something moderate in 3rd & 4th sets
No rest between sets.
1:00 rest after 4th set - get HR
4 x 1200 as follows:
3 x 300 swim
3 x 100 kick
1st set-
300's are swim free br 4/2 on 2nd 150 @ 3:40
100's are kick negative split @ 1:30
2nd set-
300's are swim free desc 1-3 to all out smoking FAST @ 5:00
100's kick @ all FAST @ 2:00
3rd set-
300's are swim free br 4/2 @ 2nd 150 @ 3:30
100's are kick @ 1:25 - make the interval
4th set-
300's are swim desc 1-3 to all out juicy FAST @ 5:00 (free or back)
100 kick are all FAST for time @ 2:15
200 easy loosen = 7000 scy.
Be sure to stretch tonight, eat well & drink plenty of water. Have a great day!

Tuesday Morning, September 22, 2009

DISTANCE - written for scy
Take note of the different warmup today...

800 swim freestyle
12 x 50 drill/swim by 25's @ :10 rest - 3 of each stroke, starting with free, then breast, etc...
200 easy choice skulling
1:00 rest
6 sets of:
2 x 50 @ 1:00 - ra2 la2 free drill - steady kick to drive you, feel water on forearms
1 x 100 kick negative split choice on back
:30 FAST vertical dolphin kick
2 x 75 kick IM order by 25's w/board @ 1:30 descend 1-2; #2 in each set should be juicy
No rest between sets
After 6th set, continue right into...
12 x 50 kick choice @ :50 - great breakouts throughout
15 x 50 swim
2 @ :50 choice
1 @ :35 freestyle
200 easy loosen = 5250 scy.
Do an excellent job on your HW tonight, eat well. Tomorrow some work on breaststroke. Have a great day!

Monday, September 21, 2009

RW - written for scy
Great job yesterday, keep it up!

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
9 x 150 @ :15 rest as follows:
odds- 75 choice free drill, 50 choice kick, 25 choice skulling
evens- 50 drill, 25 swim - same stroke for both, NO FREE
4 x 400 @ :20 rest - pull free or swim backstroke (keep head back on backstroke)
24 x 50 @ :55
2- swim free/NO FREE by 25's - good turns & breakouts here
2- swim/kick choice by 25's - kick is moderate, make the interval
200 easy loosen = 5350 scy. Do an excellent job on your HW tonight. More juicy kicking tomorrow, and I'll call you on the way home tomorrow night. Have a great day!

Monday, September 21, 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
9 x 150 @ :15 rest
odds- 75 choice freestyle drill, 50 choice kick, 25 choice skulling
evens- 50 drill NO FREE, 25 swim - same stroke as 50 drill
24 x 50 @ :55
2- swim free/NO FREE by 25's
2- swim/kick by 25's - your choice
Get HR after #24, then 1:00 rest
8 sets of:
:30 vertical dolphin kick - continuous kick here
2 x 50 @ :15 rest - 25 breast pull w/free kick w/FAST tempo, 25 swim breaststroke w/same FAST tempo
No rest between sets. After 8th set, continue right into...
9 x 100 @ 1:25 swim free br 4/2, except, every third 100 is NO FREE on 3rd 25
1 x 800 pull free br 4/2 or swim back = 6000 scy.
Do an excellent job with your HW tonight & be ready for tomorrow's workout. Have a great day!

Monday Morning, September 21, 2009

DISTANCE - written for scy
Big day yesterday, great job!

600 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
16 x 75 @ :15 rest
2- 50 offside breathing free, 25 choice easy kick
2- drill/swim/drill by 25's NO FREE
4 x 600 @ :30 rest as follows:
odds- drill & kick:
50 - ra pull/la kick, la pull/ra kick
50 - fist free drill, feel water on forearms
100 easy choice kick w/great dolphin kick off of every turn
evens- pull free br 3/5/7/9 by 50's
Before you go, starts & dolphin kick breakouts to the surface
200 easy loosen = 5000 scy. Do an excellent job in school today, get excited for the rest of the week. Have a great day!

Monday Morning, September 21, 2009

SPRINTERS - written for scy
Big day yesterday, great job!

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
16 x 75 @ :15 rest as follows:
2- 50 offside breathing free drill, 25 choice easy kick
2- drill/swim/drill by 25's NO FREE
4 x 400 @ :30 rest - can be pull if you'd like, but hold 4/2 on 2nd 200
1:00 rest
6 sets of (mix up strokes if you'd like every two sets):
2 x 25 @ :40 choice drill
2 x 50 @ 1:00 swim same stroke as 25's drill - count strokes on 1st 25, take one less on 2nd 25
No rest between sets.
300 easy loosen = 5000 scy. Be sure to drink enough today, eat well. Have a great day!

Sunday, September 20, 2009

EC/JD/RW - written for scy

600 or 400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/drill by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 100 @ 1:40 - 50 fist free, 50 breast kick on back
2 x 100 @ 1:40 - 50 back drill (25 ra, 25 la in 1st set), 50 swim neg split back
1 x 100 swim IM @ 1:30, desc 1-3
2 x 100 @ 1:35 swim BIG negative split free - br 3, or 4/2; @ 1:25 in 2nd set, @ 1:15 in 3rd set
No rest between sets.
After 3rd set, 1:00 rest, then continue right into...
10 x 200 as follows:
odds-
4 x 25 kick FAST @ :40
1 x 100 kick FAST for time @ 2:00
evens-
kick negative split @ 3:20 - big 2nd half here!
1:00 rest after # 10, then...
With fins,
12 x 50 swim descend 1-3's @ 1:00 - #3 in each set should be smoking FAST
1:00 rest
JD-RW: 5400 & 5200 scy.
EC - finish up with...
4 x 400 @ 5:15 swim negative split free br 4/2 on 2nd 200, desc 2nd 200 to what you can
Everybody do an outstanding job on your HW tonight, make sure you're ready for the week ahead. Have a gret day!

Friday, September 18, 2009

RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is fly kick on side/drill by 25's
200 easy choice skulling
1:00 rest
9 x 100 @ :15 rest
odds- 50 fist free drill - feel water on forearms, 50 breast kick on back
evens- drill/swim by 25's backstroke - head flat, steady kick
From the deep end:
8 sets of:
:20 FAST vertical dolphin kick
1 x 50 - 25 1/2 FAST swim 1/2 drill, 25 swim build to FAST
:10 rest after the 50, then get right back to the vertical dolphin kick; switch strokes on the 50 if you'd like after 2 x 50's
1:00 rest after the 8th 50
18 x 150, all @ 2:10, as follows:
1 x 150 - 100 swim, 50 kick
1 x 150 - 50 swim, 100 kick
1 x 150 - all kick, you'll have to hustle to make this, but you can make the set
100 easy drill after #6 & #12
300 easy pull free after #18 = 5500 scy.
Do an excellent job with your HW this weekend. Rest up, eat well and get excited for Sunday's workout. Have a great day!

Friday, September 18, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is fly kick on side/drill by 25's
200 easy choice skulling
1:00 rest
9 x 100 @ :15 rest
odds- 50 fist free, 50 breast kick on back
evens- drill/swim by 25's NO FREE
8 x 75 as follows:
2- 50 swim negative split free br 4/2, 25 kick build to FAST, @ 1:05
2- drill/swim/drill by 25's NO FREE, build 25 swim to FAST finish, @ 1:20
3 x 400 @ :20 rest as follows:
200- 25 1/2 underwater continuous dolphin kick 1/2 drill, 25 swim build to FAST finish
200 pull free br 4/2
1:00 rest
9 x 5 minute swims @ 6:00 - descend to something jucy! 1-3 free, 4-6 kick, 7-9 choice
300 easy drill = approximately 7000 scy (depending on actual yardage on 5 minute swims). Stretch this weekend, take good care of yourself & rest up for the coming week. Hope the math goes well tomorrow. Have a great day!

Friday Morning, September 18, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/choice/drill/fly kick on side by 25's
200 easy choice skulling
1:00 rest
4 sets of:
3 x 50 @ 1:00 - 25 drill, 25 breast kick on back (all same stroke, may change strokes from set to set)
1 x 75 - 50 swim negative split (same stroke as you drilled above), 25 skulling
:15 rest after the 75, then continue into the next set.
1:00 rest after 4th set, then...
12 x 75 swim @ 1:10 - 50 swim smooth & strong, 25 build to FAST - same stroke for 3 x 75, then switch strokes if you'd like. Some 75's can be last 25 kick build to FAST if you'd like
1:00 rest
16 x 50 @ 2:00 - all from a dive
1- 20 FAST/30 drill
2- 30 FAST/20 drill
3- all FAST
4- all drill
Finish up with ...
4 x 300 @ :20 rest
odds- pull free br 4/2 throughout;
evens- choice drill, maybe some light kicking or skulling
4800 scy. Do an excellent job in school today, be sure to drink plenty of water. Have a great day!

Friday Morning, September 18, 2009

DISTANCE - written for scy

600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/breast kick on back by 25's
200 easy choice skulling
1:00 rest
6 sets of:
:30 continuous vertical dolphin kick - FAST
1 x 100 drill - 50 offside breathing free drill, 50 choice drill NO FREE
Get right back into the vertical kick after each 100
After 6th 100...
6 x 100 @ :20 rest - 25 1/2 swim FAST 1/2 drill, 25 skulling, 50 kick negative split
1:00 rest
1 x 1200 swim freestyle as follows:
you can go 300 swim/300 swim/300 drill/300 swim,
OR...
300 swim/300 swim/300 swim/300 drill
Descend the 3 x 300's swim 1-3 to what you can, should be something juicy
1:00 rest
12 x 75 pull free br 3/5/7 by 25's @ 1:10 - roll hips, finish stroke
1:00 rest
With fins, finish up with...
20 x 25 @ :45
1- 1/2 FAST 1/2 drill
2- swim build to FAST finish
3- all drill
4- all FAST
200 easy loosen = 5200 scy.
Do an excellent job with your HW this weekend, get excited for Sunday's workout. Happy New Year to you & your family. Have a great day!

Thursday, September 17, 2009

RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/breast kick on back by 25's
200 easy choice skulling
1:00 rest
6 x 200 as follows (odd sets should be free, even sets are choice):
2 x 50 drill @ 1:00
1 x 100 skulling/kick by 50's - same stroke as the 50's drill
:15 rest after the 100
1:00 rest after the 6th 200, then...
12 x 50 @ :50 swim/kick by 25's, desc 1-3's to what you can
1:00 rest
3 sets of:
2 x 200 swim negative split free @ 2:50 - goal should be under 1:08 on 2nd 100
3 x 100 kick @ 1:30 - great breakouts throughout w/strong 2nd 50; desc the 100's 1-3 if you can
300 easy loosen after 3rd set = 5200 scy.
Do an excellent job with your HW tonight, get excited for tomorrow's workout. I'll give you a call later tonight to see how things are going. Have a great day!

Thursday, September 17, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse Im - each 100 is drill/drill/swim/breast kick on back by 25's
200 easy choice skulling
1:00 rest
6 x 200 as follows:
2 x 50 fist free drill @ 1:00 - feel water on forearms; choice drill NO FREE in even sets
1 x 100 skull/swim by 50's - same stroke as 50's drill above
:15 rest after the 100
1:00 rest after 6th 200, then...
2 sets of:
1 x 200 as follows-
:20 FAST vertical dolphin kick
1 x 50 - each 25 is 1/2 swim FAST 1/2 drill perfect
After the 4th 50, get right into...
1 x 1800 swim - descend the 3 x 600 to what you can - good breakouts throughout; hold 4/2 on 2nd half of each 600 if doing freestyle
1:00 rest between sets. One set should be free; one set can be choice - free, backstroke, IM or kick
300 easy loosen after 2nd 1800 = 6500 scy. Speedset tomorrow morning, hope your legs are feeling better. Have a great day!

Thursday Morning, September 17, 2009

DISTANCE - written for scy

600 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ 1:00 - 2 fly/2 breast drill
3 x 50 kick choice negative split @ :55
4 x 50 @ 1:00 - 25 ra2 la2 sw2 fly, 25 breast pull w/free kick
3 x 50 kick choice negative split @ :55
4 x 100 @ 1:40 - fly/free/breast/free by 25's
12 x 50 swim/kick by 25's @ :50, desc 1-3's to something juicy
1:00 rest
3 sets of:
2 x 200 swim negative split free br 3 @ 2:50
3 x 100 kick @ 1:40 - great breakouts throughout, strong 2nd 50's
No rest between sets.
200 easy loosen after 3rd set = 5200 scy. Do an excellent job with your classes today and get excited for tomorrow's workout. Have a great day!

Wednesday, September 16, 2009

RW - written fro scy
Hope you had a great BD!

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
2 x 200 @ :20 rest - 50 drill, 50 kick - same stroke for both
2 x 200 @ :20 rest - 50 drill, 50 swim - same stroke for both, negative split the 50's swim
3 x 200 @ :20 rest - 50 swim, 50 kick - descend the 3 x 200 1-3 to what you can
1:00 rest - get HR immediately & OML.
6 sets of:
2 x 100 swim negative split free @ 1:20
1 x 75 swim IM @ 1:20 - desc 1-3's to something juicy!
2 x 50 kick FAST @ 1:00 - both 50's are always FAST
100 easy after 3rd set & 200 easy after 6th set = 4950 scy. Do an excellent job with your HW tonight, eat well and try to get to sleep as early as you can. Have a great day!

Wednesday, September 16, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ 1:00 - 2 fly/2 breast drill
3 x 50 kick choice @ :50
4 x 50 @ 1:00 - 25 ra2 la2 sw2 fly, 25 breast pull w/free kick
3 x 50 kick choice @ :50
6 x 125 @ 1:45
odds- swim, except middle 25 is kick choice, neg split each 50
evens- swim 75 choice, last 50 is kick FAST
1:00 rest
18 x 100 kick - 2 neg split @ 1:25, 1 kick @ 1:15
100 easy, then right into...
6 x 50 drill PERFECT @ 1:00
1:00 rest
With fins,
24 x 75 swim desc 1-3 to all out smoking FAST @ 1:30 - you can change strokes after 6 x 75's
300 easy loosen = 6750 scy. Do an excellent job on your HW tonight, eat well. Have a great day!

Wednesday Morning, September 16, 2009

EC & JD - written for scy

600 or 400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
6 x 50 @ 1:00 - 25 double arm backstroke - keep head flat, 25 choice free drill
4 x 75 @ :10 rest - 50 offside breathing freestyle drill, 25 breast kick on back
4 x 100 @ :15 rest - 50 swim backstroke - keep head back, 50 fly kick on side
3 x 200 @ :20 rest - 50 drill, 50 swim negative split backstroke
1:00 rest
3 x 400 pull free br 4/2 for Erin, 3/5/7/9 by 50's for Jacob, all @ :20 rest - not fast here, concentrate on rolling hips, finishing your stroke
With fins, finish up with...
8 x 75 @ 1:20 (@ 1:30 if you need to):
50 choice breaststroke drill w/FAST recovery back to the front, 25 fly kick on side OR 25 kick on back w/arms toward ceiling
200 easy loosen = 4600 scy (EC) or 4800 scy (JD). Do an excellent job in school today, drink plenty of fluids in this warm weather. Have a great day!

Tuesday, September 15, 2009

RW - written for scy
Happy Birthday!

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 50 fist free @ 1:00 - feel water on forearms
4 x 50 choice backstroke drill @ 1:00
2 x 150 @ :20 rest - 50 drill, 25 swim build to strong - all backstroke
4 x 50 choice different drill backstroke @ 1:00 - maintain good body position, keep head back
2 x 150 @ :20 rest - 25 drill, 25 swim build to FAST finish
4 x 50 @ 1:00 - 25 ra backstroke, 25 la backstroke
2 x 150 swim negative split backstroke @ :20 rest - 2nd 1/2 of #2 should be at least 90 %
1:00 rest - get HR immediately & OML
4 sets of:
2 x 100 swim negative split free @ 1:25
2 x 100 swim/kick by 50 backstroke - good breakouts here - @ 1:35
1 x 100 swim IM @ 1:30 - desc this 100 1-4 to what you can
No rest between sets.
300 easy loosen = 4800 scy. I hope you've enjoyed your birthday, I think it's going to be a great year for you! Do an excellent job with your HW tonight, I'll give you a call later tonight. Have a great day!

Tuesday, September 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
8 x 100 @ :15 rest - 50 choice kick, 25 2ra 2la freestyle drill, 25 fly kick on side
4 sets of:
1 x 100 - drill choice, except 3rd 25 is swim, @ 1:45
1 x 200 - 100 swim negative split NO FREE, 100 swim negative split back @ 3:15
1 x 100 - 50 swim 50 kick NO FREE @ 1:30 - desc 1-2, 3-4
No rest between sets.
1:00 rest after 4th set
3 x 150 swim negative split free @ 1:50, br 4/2 on 2nd 75
6 x 75 @ 1:10 swim 50 backstroke, 25 breaststroke
4 x 150 swim free as above @ 1:50
6 x 75 swim @ 1:10 - 25 backstroke, 50 breaststroke
5 x 150 swim free as above @ 1:50
Get HR immediately after finishing & OML
With fins, finish up with...
16 x 25 @ :40
1 & 2- swim 1/2 FAST 1/2 drill
3- breaststroke pull w/choice kick - FAST turnover here!
4- LUNGBUSTER!
200 easy after 16th 25 = 6700 scy
Try to get a good sleep tonight, tomorrow a.m. will be all drilling. Hope your classes are going well. Have a great day!

Tuesday Morning, September 15, 2009

DISTANCE - written for scy

600 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
3 x 50 @ 1:00 catch-up free w/overkick
2 x 50 @ 1:00 - 25 fly kick on side, 25 choice drill NO FREE
1 x 50 @ 1:00 - kick negative split w/board
1 x 600 as follows:
150 kick - each 50 is swim/drill by 25's IM order, NO FREE
150 kick - 50 moderate 25 FAST, then 25 moderate 50 FAST
:30 rest between sets - get HR after 2nd set
6 sets of:
:20 FAST vertical dolphin kick
1 x 75 kick moderate @ 1:15
1 x 25 kick FAST @ :30
1 x 100 swim BIG negative split free br 3 @ 1:30
No rest between sets.
Finish up with...
12 x 50 swim @ :45
2- free br 3
2- IM order by 25's
4800 scy. Do an excellent job with your classes today. Moderate pulling tomorrow. Have a great day!

Monday, September 14, 2009

RW - written for scy
Geat job yesterday!

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 250 @ :10 rest as follows:
50 offside breathng freestyle drill
50 breaststroke drill w/free kick
75 kick - desc the 3 x 25 to what you can w/great breakouts
75 swim IM - NO FREE
1:00 rest after last 250
3 sets of:
4 x 50 swim/kick by 25's @ :55 - good breakouts
4 x 50 swim negative split @ :50** one set can be backstroke swim if you'd like
No rest between sets
** 2nd set, 50's swim are @ :45, in 3rd set 50's swim are @ :40
After 3rd set, get right into...
1 x 800 pull free br 3/5/3/7 by 50's
1:00 rest
Finish up with:
12 x 25 @ :40
2- 1/2 FAST swim 1/2 drill - explosive breakouts here
1- swim build to all out FAST finish
Some sets of 3 can be backstroke, but at least 2 sets of 3 should be free
200 easy loosen = 4500 scy. Do an excellent job on your HW tonight & stay on top of your college applications. More kicking tomorrow - and a BIRTHDAY swim, and I will call you tomorrow night. Have a great day!

Monday, September 14, 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 250 @ :20 rest as follows:
50 offside breathing free drill
50 choice breaststroke drill
75 kick, desc 3 x 25 to what you can w/great breakouts
75 IM swim (NO FREE)
1:00 rest after last 250
9 x 50 @ :50 - 2 swim/kick free, 1 swim free/NO FREE
9 x 50 - 2 kick negative split @ :50, 1 swim free/NO FREE @ :45
9 x 50 - 2 swim/kick free @ :50, 1 kick choice @ :40
1:00 rest - get HR immediately & OML
6 sets of:
1 x 75 kick @ 1:10 - make the interval, good breakouts
1 x 25 kick FAST @ :30
1 x 100 swim negative split free br 4/2 @ 1:20
1 x 200 kick choice BIG negative split @ 4:00
No rest between sets.
Finish up with...
8 x 100 pull free br 4/2
2 @ 1:25, 2 @ 1:15 - 2 times through
200 easy loosen = 6750 scy.
Eat well tonight, drink plenty of water and try to stretch if you can. Hopefully by the end of the week you'll be feeling back on track. Have a great day!

Monday Morning, September 14, 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
4 x 250 @ :20 rest
50 offside breathing free drill
50 breast pull w/free kick
75 choice kick - desc the 3 x 25 to what you can
75 swim IM (NO FREE)
1:00 rest after 4th set, get HR after 4th 250
3 sets of:
4 x 50 swim/kick by 25's @ :55
4 x 50 swim negative split freestyle br 3 @ :50**
** - @ :45 in 2nd set, @ :40 in 3rd set
No rest between sets.
After 3rd set, continue right into...
1 x 800 pull br 3/5/7/9 by 50's
300 easy choice = 4500 scy. Eat well today, drink lots of water & do a good job with your classes. I'm thinking about a longer swim on Friday. Have a great day!

Sunday, September 13, 2009

JD & RW - written for scy

600 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
200 easy choice skulling
1:00 rest
3 sets of:
6 x 50 catch-up free drill w/overkick @ 1:00, 2nd set is drill NO FREE
1 x 200 kick choice negative split, descend 1-3
:30 rest between sets - get HR after each set
After 3rd set, get right into:
4 x 50 kick choice @ :55
1 x 50 easy choice @ 1:00
4 x 50 kick @ :50
1 x 50 easy choice @ 1:00
4 x 50 kick @ :45
1:00 rest - get HR immediately & OML
With bleach bottle:
One person vertical kicks FAST dolphin kick, while the other person goes...
1 x 50 kick FAST for time
Alternate back & forth
I will give each of you a time to beat for the 50 kick - once both of you have gone 6 total 50's at that time or faster, the set will be over.
200 easy loosen = approx 4000 scy.
Eat well tonight, make sure you're ready for the week ahead in school. Have a great day!

Friday, September 11, 2009

RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is kick breast on back/kick choice/drill/swim by 25's
200 easy choice skulling
1:00 rest
3 x 100 @ :10 rest - 50 fist free, 50 breast pull w/free kick
3 x 100 @ :10 rest - 50 swim negative split free, 50 right arm 2 strokes, left arm 2 strokes, 2 strokes whole stroke fly
3 x 100 @ 1:45 - 50 swim free, 25 kick choice, 25 swim fly build to FAST finish
1:00 rest
12 x 75 @ 1:10
2- swim free - middle 25 is with a BIG 6 beat kick
2- swim negative split free, 25 kick choice
1:00 rest
12 x 75 @ 1:10
2- swim 50 free negative split, 25 kick choice
2- swim free/NO FREE/kick choice by 25's
1:00 rest
12 x 75 @ 1:10
2- swim free/NO FREE/free by 25's
2- kick/swim/kick by 25's - you'll have to hustle here, but you can make these
1:00 rest - get HR immediately & one minute later (OML)
300 easy loosen = 4000 scy. Do an excellent job on your HW this weekend, eat well and drink lots of water. Sunday at 2:15 p.m. at the Y in Rochester - bring your membership card for the Winona YMCA. Have a great day!

Friday Morning, September 11, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/drill by 25's
200 easy choice skulling
1:00 rest
4 x 200 @ :15 rest - 00 choice drill NO FREE, 50 choice kick negative split, 50 catch-up free w/overkick
1:00 rest
2 sets of:
12 x 50 @ :10 rest (@ :55 in 2nd set)
1- fly kick @ side/choice drill
2- kick choice FAST
3- catch-up free w/overkick
1 x 400 swim negative split free br 3 (all pull in 2nd set)
1:00 rest between sets.
4000 scm
Do an excellent job on your H.W. this weekend. Eat well, drink lots of water. Sunday at 2:15 p.m. at the Y. Have a great day!

Saturday Morning, September 12, 2009



SPRINTERS - written for scy



400 swim freestyle
400 reverse IM - each 100 is breast kick on back/fly kick on side/drill/swim by 25's
200 easy choice skulling
1:00 rest
1 x 300 - 50 ra2 la2 free drill, 25 choice kick
:15 rest
1 x 300 - 50 fist free, 50 swim free br 4/2
:15 rest
1 x 300 - 50 choice backstroke drill, 50 2 fly/2 breast drill
:15 rest
1 x 300 swim IM (3 continuous 100 IM's, descend 1-3 to what you can, good turns & breakouts on all 3 x 100's)
:15 rest
6 x 150 swim free @ 1:50 - br 4/2 on 2nd 75
Get HR immediately & OML
1:00 rest, then...
3 sets of:
1 x 250** IM - 25 fly/50 back/75 breast/100 free br 4/2 @ 4:00
6 x 75 swim @ 1:00 - odds are swim IM, evens are swim free br 4/2
6 x 50 swim @ 1:00 descend 1-3/4-6 to all out smoking FAST (1st set fly; 2nd set back; 3rd set breast)
100 easy choice drill
:30 rest between sets
**- 250 IM in 2nd set is 50 fly/75 back/100 breast/25 free;
in 3rd set, 75 fly/100 back/25 breast/50 free
Get HR after 6th 50 in each set
After 3rd set...
1 x 400 pull free w/choice equipment br 4/2 throughout
200 easy drill = 7000 scy.
Eat right away and have plenty of water today; stretch later if you can. If you have a chance, let me know how the workout went. Enjoy the game, it should be lots of fun!

Friday Afternoon, September 11, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 50 drill @ 1:00 - 2 offside breathing drill, 2 choice NO FREE
4 sets of:
:20 FAST vertical dolphin kick
1 x 50 - 25 choice breaststroke drill, 25 swim breaststroke, build to FAST
:20 FAST vertical dolphin kick
1 x 50 - 25 breaststroke pull w/freestyle kick, 25 LUNGBUSTER
:20 rest between sets
After 4th set, 1:00 rest, then continue right into...

• All negative split swims are smooth on the way (about 80-85%), then bust out the kick on the 2nd half, going at least 95% effort - try to get under 2:00/1:30/1:00 on 2nd half
• Best 100 kick so far this year is 1:12, see how many 100's kick can be 1:12 or better

6 x 50 kick choice @ :50
1 x 400 swim negative split - br 4/2 on 2nd 200
:30 rest
6 x 50 kick choice @ :45
1 x 300 swim negative split - br 4/2 on 2nd 150
:30 rest
6 x 50 @ :40 - odds are swim/kick by 25's, evens are all kick
1 x 200 swim negative split - br 4/2 on 2nd 100
:30 rest
6 x 50 pull free br 4/2 @ :55
6 x 100 kick FAST @ 2:00
Warmdowm a 400 if you can, but at least a 200 = approximately 4600 scy. Hope you enjoyed meeting professors & visiting classes today. Eat well tonight, drink plenty of fluids - big IM set tomorrow. Have a great day!

Friday Morning, September 11, 2009

SPRINTERS - written for scm

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
200 easy choice skulling
1:00 rest
3 x 100 @ :10 rest - 50 choice free drill, 50 kick negative split
4 x 125 @ :10 rest - 50 fist free drill, 75 drill/kick/drill choice NO FREE
3 sets of:
3 x 50 swim/kick choice @ :50
2 x 50 swim free/NO FREE @ :45
1 x 50 swim free br 4/2 @ :40
2nd set is 2 x 50 of all 3; 3rd set is 1 x 50 swim/kick, then 2 x 50 free/NO FREE, then 3 x 50 free :40
1:00 rest after 3rd set - get HR
42 minute set here...
36 x 50 @ 1:10 swim desc 1-3 to FAST, mix up strokes if you'd like after 6 x 50's
Get your HR after the fast 50's.
Finish up with 1 x 600, some drilling, some pulling - mix it up.
Have a safe trip up to UM and enjoy your weekend! If you have a chance, let me know how your workouts go. See you Monday Morning back at the Y. Have a great day!

Thursday, September 10, 2009

RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
4 x 50 drill @ 1:00 - 25 choice free drill, 25 breast pull w/free kick drill
1 x 100 IM drill @ 1:45
No rest between sets.
Aftr 2nd set, continue right into...
1 x 1200 as follows:
odd 100's - kick negative split on back, explosive dolphin kick breakouts throughout
even 100's - swim IM, descend the 100 IM's 1-3 & 4-6 to something juicy!
1:00 rest - get HR at end
Finish up with...
3 sets of:
6 x 25 @ :40 - odds are 1/2 swim FAST 1/2 drill; evens are swim build to all out FAST finish - mix up strokes from set to set
3 x 50 swim/kick by 25's @ :45 - choice of strokes
No rest between sets.
After 3rd set, go 1 x 200 3900 scy. Do an excellnt job on your HW tonight, eat well and be ready for tomorrow's workout. Have a great day!

Thursday Morning, September 10, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
8 x 50 @ :10 rest
2- offside breathing freestyle drill, 25 ra 25 la
2- 2 fly/2 breast drill
1 x 600 as follows:
5o catch-up free w/overkick, 50 choice drill NO FREE, 50 kick moderate/FAST with board
1:00 rest
6 sets of:
1 x 50 @ 1:10 - 25 drill, 25 kick choice
1 x 50 @ 1:10 - kick moderate/FAST by 25's
1 x 50 @ 1:10 kick all out smoking FAST
1 x 100 kick IM order by 25's, desc 1-3 & 4-6 to something juicy!
:30 rest between sets
odd sets, 50's are on back;
even sets, 50's are with a board
200 easy loosen = 3900 scm. Do an excellent job in school today, eat well & drink plenty of water. Have a great day!

Thursday Morning, September 10, 2009

SPRINTERS - written for scm

400 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
8 x 50 @ :10 rest
odds- fist free drill,
evens - 25 ra backstroke, 25 la backstroke
1 x 600 - 50 swim free br 4/2, 50 drill/swim backstroke, 50 breaststroke kick on back (or w/board)
:30 rest - get ready...
3 sets of:
3 x 100 @ 1:25 swim negative split free, br 4/2 on 2nd 50 - good breakouts
1 x 300 @ 4:00 swim negative split free br 4/2 on 2nd 150 - let your legs drive you
1 x 300 swim backstroke - smooth on the way, increase tempo on 2nd 150, get time, descend to what you can, watch the far turn
:20 rest
4 x 50 swim/kick choice by 25's @ :45 (@ :40 in 3rd set)
1:00 rest between sets - get HR immediately & OML
200 easy loosen after 3rd set = 5500 scm. Eat well today & drink plenty of water. Do a good job with drylands tonight & I'll have those workouts for you tomorrow morning. Have a great day!

Wednesday, September 9, 2009

RW - written for scy

400 swim freestyle
400 swim reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
3 sets of:
2 x 100 @ 1:45 - 50 fist freestyle drill feel water on forearms, 50 6 kicks 1 stroke backstroke drill - good breakouts throughout
4 x 50 @ :10 rest - 25 fly kick on side - continuous dolphin kick here, not one kick, then another, etc..., then 25 kick on back w/arms toward ceiling
After 3rd set, 1:00 rest, then...
15 x 100 in sets of 3 (5 sets of 3) as follows:
1- swim negative split free;
1- swim 50 choice, 50 kick;
1- all kick - you'll have to really hustle to make the interval here!
1st set of 3 - @ 1:35
2nd set of 3 @ 1:30
3rd set of 3 @ 1:35
4th set of 3 @ 1:25
1:00 rest, then...
5th set of 3 @ 1:20
200 easy loosen after 15th 100 = 3900 scy. Do an excellent job with your HW tonight, eat well and get to sleep as early as you can. Have a great day!

Wednesday, September 9, 2009

SPRINTERS - written for scm

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
2 sets of:
4 x 100 @ :10 rest - 50 ra2 la2 free drill, 50 2 fly/2 breast drill
4 x 50 @ :10 rest
25 - continuous underwater dolphin kick, does not have to be fast or a LUNGBUSTER, but continuous underwater dolphin kick where one kick leads right into another, then...
25 - kick on back w/arms toward the ceiling
1 x 400** pull free br 4/2 - choice equipment, roll hips, finish stroke
:30 rest between sets
** in 2nd set, swim 8 x 50 free br 4/2 @ :40
With fins, 3 sets of:
3 x 150 swim desc 1-3 to all out smoking FAST @ 2:20
3 x 100 swim desc 1-3 to juicy FAST @ 1:40
3 x 50 swim desc 1-3 to barbarically FAST @ 1:00
1 set can be kick or another stroke if you'd like.
300 easy choice after 3rd set + 6000 scm. Do an excellent job with your HW tonight, get excited for your trip this weekend. Have a great day!

Wednesday Morning, September 9, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
12 x 50 @ :10 rest
2- offside freestyle breathing drill
2- breaststroke pull w/freestyle kick
6 x 75 @ 1:20 - drill/fly kick on side/drill by 25's
6 x 75 @ 1:20 - kick FAST/drill/kick FAST by 25's
4 x 100 kick @ 2:15 - 50 FAST, 50 moderate
1:00 rest
Finish up with...
18 x 25 @ :40
1- 1/2 swim FAST 1/2 drill perfect
2- kick FAST
3- LUNGBUSTER
250 easy loosen = 3800 scm. Do an excellent job with schoo, today, eat well. Have a great day!

Wednesday Morning, September 9, 2009

SPRINTERS - written for scm

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 100 @ :10 rest - 50 offside breathing freestyle drill, 50 choice breaststroke drill - hands streamlined as you go back to the front
6 x 50 @ :10 rest - 25 fly kick on side, 25 choice different breaststroke drill
4 x 100 @ 1:45 - 50 swim negative split free br 4/2, drill/swim by 25's breaststroke
1:00 rest
3 sets of:
2 x 75** drill/swim/drill by 25's @ 1:15
1 x 150 kick IM (NO FREE) ez/FAST by 25's
:10 rest
2 x 75** drill/swim/drill by 25's @ 1:15
1 x 100 kick negative split
:10 rest
2 x 75** drill/swim/drill by 25's @ 1:15
1 x 50 kick FAST for time
:30 rest between sets.
** 75's are always @ 1:15, but in 2nd set they're drill/swim/kick by 25's, in 3rd set, they're kick/swim/kick by 25's
If there is time...
Finish up with:
18 x 25 @ :40 as follows:
1- 1/2 swim FAST 1/2 drill;
2- swim build to FAST finish;
3- LUNGBUSTER
200 easy loosen = 5000 scm. Do a good job in school today, hope drylands go well tonight. Have a great day!

Tuesday, September 8, 2009

RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :10 rest - 25 fly kick on side, 50 choice backstroke drill
4 x 125 @ :10 rest - 75 swim/drill/swim backstroke by 25's, then 50 fist free drill w/overkick
9 x 100 as follows, all @ :15 rest:
1- 50 catch-up free drill, 50 double arm backstroke drill
2- 50 swim free negative split, 50 swim backstroke negative split
3- swim negative split backstroke - great turns & breakouts
1:00 rest
3 sets of:
4 x 25 kick on back @ :40 - continuous dolphin kick underwater to the breakout, then FAST kick to the end.
4 x 50 swim backstroke - 1st set negative split @ :50; 2nd set desc 1-3 to FAST @ 1:00; 3rd set desc 1-3 to all out FAST again @ 1:10
No rest between sets.
200 easy loosen after 3rd set = 3800 scy. Do an excellent job with your HW tonight, get excited for a big year. Have a great day!

Tuesday Morning, September 8, 2009

SPRINTERS - written for scy
Great job yesterday!

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice drilling
1:00 rest
4 x 150 @ :15 rest as follows:
25 choice freestyle drill
50 easy choice kicking
75 drill/swim/drill by 25's
9 x 100 as follows:
2- 50 fist free, 25 breast kick on back, 25 fly kick on side @ 1:45
1- pull free br 4/2 @ 1:30
1:00 rest - get HR
6 sets of:
1 x 250 pull free br 4/2 (or 5 x 50 pull br 4/2 @ :40) @ 3:20
3 x 50 swim/drill by 25 NO FREE @ :50
No rest between sets.
With fins...
8 x 75 @ 1:15 choice breaststroke drill - think about getting your hands together as they go back to the front
300 easy choice loosen = 5800 scy. Do a great job in school today, get excited for a big year. Tomorrow a.m. back at the RAC, then tomorrow p.m. as well. Have a great day!

Monday, September 7, 2009

SPRINTERS - written for scm
Not before 3:30 p.m., should be a moderate effort throughout.

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
14 x 50 @ 1:00
odds- drill choice freestyle
evens - drill choice NO FREESTYLE
7 x 100 @ :15 rest
odds- are 50 ra2 la2 free drill, 50 choice ez kick on back
evens are swim IM
4 sets of:
1 x 400 pull free br 4/2
:20 rest
6 x 50 swim free/NO FREE @ :55 (@ :50 in 2nd set; @ :55 in 3rd set; @ :45 in 4th set)
No rest between sets.
200 easy loosen = 5400 scm. Try to relax today, get excited for all the good things that will come your way this year! See you tomorrow at 8:30 a.m. at the DA. Have a great day!

Monday, September 7, 2009

RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
6 x 150 @ :20 rest as follows:
75 choice freestyle drill - mix it up, but some should be fist free drill
50 choice drill - mix this up too, maybe some backstroke, maybe some 4th best stroke
25 kick build to FAST - always a great breakout, then build your legs to all out by the flags
1:00 rest
3** sets of:
12 x 50 as follows:
2- kick choice on back. some can be w/board, but you MUST make the interval
1- swim/kick by 25's - this 50 is always @ :45
**-50's kick: 1st set @ :55; 2nd set @ :50; 3rd set @ :45 - if you miss these, go @ :50
1:00 rest between sets, get HR after each set.
100 easy loosen after 3rd set = 3800 scy.
Make sure you're ready for school - get into good habits right away so you can make the most of your Senior year! Have a great day!

Monday Morning, September 7, 2009

EC & JD - written for scm

400 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/drill by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :10 rest - 50 choice freestyle drill, 25 breast kick on back
4 x 75 @ :10 rest - 25 breast kick on back, 50 drill choice NO FREE
4 x 100 @ :15 rest - 50 swim negative split free, 50 breaststroke - choice drill/swim by 25's
1:00 rest - JD, that's all you have time for, hop out & have a great day!
EC:
From the flags, 4 sets of:
4 x 50 - skull/kick FAST/swim FAST @ :50 & :40
1 x 150 kick negative split - 2nd 75 should be no less than 95%
:15 rest
1 x 150 swim negative split free - br 4/2 on 2nd 75 at no less than 95%
1:00 rest between sets.
5 sets of:
3 x 50 swim negative split free br 4/2 @ :45
1** x 100 kick @ 1:35 (in 5th set, also)
** 3 x 100 kick @ 1:35 in 2nd & 4th sets; 5 x 100 kick @ 1:35 in 3rd set
No rest between sets.
300 easy loosen after 5th set = 6350 scm. Stretch today, make sure you're ready for school. PM workout will be posted by noon. Have a great day!

Sunday, September 6, 2009

RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 fist free drill - steady kick, get water on forearms - @ 1:00
4 x 50 @ 1:00 - 25 choice backstroke drill, 25 fly kick on side
6 x 100 @ 1:40 - 50 drill/swim free by 25's, 50 kick ez/FAST by 25's
:30 rest - read the next set so you know what you're doing...
1 x 1200 as follows:
200 swim negative split free, 100 kick FAST choice
100 swim negative split free, 200 kick - descend the 4 x 50's 1-4 to FAST
200 swim IM - negative split each 50, 100 kick FAST
100 swim IM strong, 200 kick - descend the 4 x 50's 1-4 to FAST
200 easy loosen = 3400 scy. Rest up today, make sure you're ready for school. Have a great day!

Sunday Morning, September 6, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
6 x 50 @ :10 rest - 25 choice freestyle drill, 25 kick choice
4 x 50 @ :10 rest - 25 ra2 la2 free drill, 25 FAST fly kick on side
6 x 100 kick desc 1-3/4-6 to what you can @ :20 rest - one set of 3 can be with a board
1:00 rest
With Erin, 12 sets of:
:30 kick FAST on back at wall (3rd, 6th, 9th & 12th set - go for 1:00)
1 x 25 swim FAST breaststroke - get time, then...
1 x 25 choice breaststroke drill
After 12th set, finish up with...
4 x 150 @ :20 rest - 50 kick moderate/FAST by 25's, then 25 choice drill
200 easy loosen = 3700 scm. Rest up today, stretch if you can. Tomorrow morning back here at 7:00 a.m. Have a great day!

Sunday Morning, September 6, 2009

SPRINTERS - written for scm

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ :10 rest offside breathing drill
6 x 50 @ 1:00 - 25 fist free drill - count strokes, 25 swim free - be within 1 stroke of 1st 25
4 x 100 - 50 swim negative split free br 4/2, 50 kick choice ez/FAST by 25's @ 1:45
8 x 50 @ 1:00 - 25 choice breaststroke drill, 25 FAST fly kick on side
1:00 rest
12 sets of:
:30 kick FAST on back at wall (3rd, 6th, 9th & 12th set - go for 1:00)
1 x 25 swim FAST breaststroke - get time, then...
1 x 25 choice breaststroke drill
4 sets of:
5 x 50 swim negative split free br 4/2 @ :45
1 x 250 swim free - br 4/2 on last 150 @ 3:20
1 x 200 swim free br 4/2 on 2nd 100- smooth on the way, then strong 2nd 100 - get time, desc 1-3 to what you can; 4th set is kick choice FAST for time
1:00 rest between sets.
600 easy choice pull or drill = 6300 scm. Do a good job with Carla's workout today, make sure you're ready for school. Tomorrow at 7 a.m. Have a great day!

Friday, September 4, 2009

EC - written for scm

400 swim freestyle
400 reverse IM -e ach 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
6 x 100 @ :10 rest
odds- 50 fist free, 50 fly kick on side
evens- 50 offside breathing freestyle drill, 50 drill NO FREE
2 x 300 pull free br 4/2 @ :20 rest - decend these 300's 1-2 by a moderate amount
8 x 25 choice skulling @ :10 rest
1:00 rest after 2nd set
3 sets of:
4 x 50 pull free br 4/2 @ :55
2 x 200 @ :20 rest - drill/swim breaststroke by 50's in 1st set, swim/kick breaststroke by 25's in 2nd set (build the 25's swim in the 2nd set to strong), and swim all breaststroke in the 3rd set, trying to negative split each 100
400 easy loosen = 6000 scm - go 2 rounds of the last set & the same 400 easy at the end = 5400 scm.
Great job this week, enjoy your day off tomorrow & rest up for next week. See you Sunday Morning, have a great day!

Friday, September 4, 2009

RW - written for scy

400 swim easy freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
8 x 75 @ :10 rest
odds- 50 fist free drill, 25 fly kick on side
evens - 25 breast kick on back, 25 right arm only backstroke drill, then 25 left arm only backstroke drill
6 x 100 @ 1:40 - 50 swim backstroke (2nd 25 is FAST), then 50 kick w/board (1st 25 is FAST)
1:00 rest
16 x 50 all kick @ 1:10 as follows:
odds are FAST
evens are moderate
200 easy loosen after #16 = 3200 scy. Enjoy your weekend off; I'll have a workout posted for you on Sunday. Make sure you're ready for school. Have a great day!

Friday Morning, September 4, 2009

SPRINTERS - written for scm
The kicking set will take about an hour & fifteen minutes, so get right into your warmup.

400 swim freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
3 sets of:
3 x 100 @ :10 rest - 50 choice free drill, 50 2 fly/2 breast drill
4 x 50 swim free br 4/2 @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
4 x 25 @ :40 - 1/2 swim FAST 1/2 drill
No rest between sets.
7 sets of:
2 x 75 swim free br 4/2 @ 1:00
1** x 50 kick FAST @ 1:10
3 x 50 swim descend 1-3 to all out smoking FAST @ 1:00
** add 2 x 50's kick to each set, up to 7 x 50, then back down to 1 x 50
No extra rest between sets.
After 7th set, finish up with...
4 x 150 pull free br 4/2 @ :10 rest
1 x 250 easy choice drill = 6000 scm. Stretch today, try to get a nap - or three, and make sure you EAT. Have a great day!

Friday Morning, September 4, 2009

DISTANCE - written for scm
This might take a while, so get into your warmup right away.

600 swim freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
15 x 50 @ 1:05
4- choice freestyle drill
1- kick negative split
3- choice breaststroke drill
2- kick choice negative split
2- 2 fly/2 breast drill
3- kick negative split - should almost be ez/FAST by 25's
1:00 rest
With snorkel...
9 x 50 kick breaststroke w/arms folded over shoulders, looking down - @ :10 rest; try o stay flat throughout, see if hips feel like they're rising up to the surface of the water as your feet come together.
1:00 rest
12 x 100 as follows:
1 x 50 kick FAST - get time
:10 rest
1 x 25 LUNGBUSTER
:20 rest
1 x 25 kick FAST - get time - can you guess the catch??
:30 rest between sets.
200 easy loosen after last 100 = 3800 scm. Do an excellent job with your HW tonight & get excited for next week. Have a great day!

Thursday, September 3, 2009

RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/fly kick on side by 25's
200 easy choice skulling
1:00 rest
16 x 50 @ 1:00
4- fist freestyle drill
4- kick choice negative split by 25's
1:00 rest
4 sets of:
6 x 25 kick FAST @ :45
1 x 150 pull free br 4/2 on odd sets, swim backstroke on even sets.
1:00 rest between sets.
3000 scy. Stretch today if you can, drink plenty of fluids. Have a great day!

Thursday Morning, September 3, 2009

DISTANCE - written for scy

600 swim freestyle
400 reverse IM - each 100 is drill/fly kick on side
200 easy choice skulling
1:00 rest
6 x 250 as follows @ :15 rest
25 choice skulling
50 offside breathing freestyle drill
25 breast kick on back - watch your head
150 kick negative split - odds on back, evens with board
1:00 rest after #6
12 x 50 kick choice @ 1:00
6 x 50 kick choice desc 1-3 & 4-6 to all out smoking FAST @ 1:20
200 easy loosen = 3800 scm.
Do an excellent job in school today, eat well. Have a great day!

Thursday Morning, September 3, 2009

SPRINTERS - written for scm

400 swim freestyle
400 reverse IM - each 100 is drill/fly kick on side
200 easy choice skulling
1:00 rest
6 x 250 @ :15 rest, as follows:
25 choice skulling
50 offside breathing freestyle drill
25 breast kick on back - watch your head
150 pull free - last 75 br 4/2
1:00 rest after #6, then...
30 x 50 @ :50 in 5 sets of 6:
1-3 swim or pull free br 4/2
4-5 swim IM order by 25's
6- swim/kick by 25's
1:00 rest after #30
Finish up with 3 sets of:
4 x 25 choice drill - NO FREE @ :40
3 x 100 swim free/NO FREE by 25's @ 1:40 - 25's NO FREE should be same stroke as you drilled on the 25's above
No rest between sets.
800 easy choice after 3rd set = 6000 scm. Do a good job with Carla's workout today. Have a great day!

Wednesday Afternoon, September 2, 2009

EC & RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/swim/drill by 25's
200 easy choice skulling
1:00 rest
4 x 50 ra2 la2 free drill @ 1:00
3 x 100 @ 1:45 - 50 choice backstroke drill, 50 swim negative split backstroke
3 x 100 @ 1:30 - 50 swim breast/fly by 25's, 50 kick negative split
2 x 200 kick negative split - choice, w/board or without, or 1 of each, @ :30 rest
1:00 rest
4 sets of (RW- will skip 300's & instead do vertical kicking):
3 x 100 kick @ 1:25 (@ 1:35 if using a board) - good breakouts, strong 2nd 50
2 x 300 swim backstroke desc 1-2 @ :30 rest
After 2nd 300...
:30 FAST vertical dolphin kick
1 x 50 kick FAST
:20 FAST verical dolphin kick
1 x 50 kick FAST again
1:00 rest between sets.
200 easy after 4th set = 6400 scy. Rest up tonight, eat well, get ready for ten days at the RAC. See you tomorrow morning, have a great day!

Wednesday Morning, September 2, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM drill - each 100 drill/kick choice by 50's
200 easy choice skulling
1:00 rest
6 x 100 @ 1:45 - 50 fist free drill, 50 choice breaststroke drill
8 x 25 @ :10 rest - breast pull w/free kick
8 x 75 as follows:
odds- 50 drill choice, 25 breast kick on back - @ 1:20
evens- swim free/breast/free by 25's @ 1:10
1:00 rest
6 x 50 swim free/breast by 25's @ :50
4 x 100 pull free br 4/2 @ 1:25
6 x 50 swim free/breast by 25's @ :45
4 x 100 pull free br 4/2 @ 1:25
6 x 50 swim @ :40 - odds are free br 4/2, evens are free/breast by 25's
1:00 rest
3 sets of:
6 x 50 pull free br 4/2 @ :45
1:00 vertical dolphin kick - continuous kick for the entire minute
No rest between sets.
200 easy loosen after 3rd set = 5200 scy. Rest up today for your 2nd workout at 2:30. Have a great day!