Friday, October 30, 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 400 @ :15 rest - 50 fist free, 50 choice drill NO FREE, 100 easy kick
2 x 300 @ :15 rest - 75 swim free, 75 drill/swim/drill by 25's NO FREE
2 x 200 @ :15 rest - 50 drill/swim backstroke, 50 drill/swim choice
8 x 75 swim free as follows:
2- @ :55
1 @ 1:10
2 @ :55
1 @ 1:10
2 @ :50
1:00 rest
YOUR CHOICE:
25 x 100 @ 2:00 as follows:
1- 25 swim FAST, 75 drill easy
2- 50/50
3- 75/25
4- 50/50
5- 25/75
5 times through

OR...

4 sets of:
3 x 150 @ 2:40 swim desc 1-3 to what you can - should be juicy
3 x 25 swim FAST @ :40
50 easy
3 x 25 swim FAST @ :10 rest
50 easy
1:00 rest between sets.
400 easy pull or drill after 4th set
Enjoy your day off tomorrow, eat well and stay hydrated. Have a great day!

Friday Morning, October 30, 2009

RW - written for scy
Do a good job with the 75's/25's at the end; good luck with your test today!

400 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 200 - 100 choice drill, 100 IM drill
6 x 25 @ :35
odds- swim same stroke as 200 above, build to FAST finish
evens- kick choice w/FAST breakouts, then easy to the end
No rest between sets.
After 3rd set, get right into...
8 x 75 swim free as follows:
2 @ :55
1 @ 1:10
2 @ :55
1 @ 1:10
2 @ :50
1:00 rest - get HR immediately & OML
8 sets of:
3 x 75 swim desc 1-3 to all out FAST - get time on #3
3 x 25 swim FAST - get times for all 3, add together, should be faster than 3rd 75
100 easy drill after each set
:30 rest between sets.
200 easy drill after 8th set = 6050 scy. Rest up this weekend, eat well - Sunday at 2 p.m. Have a great day!

Friday Morning, October 30, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is swim/kick/drill/kick by 25's
1:00 rest
1 x 300 - 50 choice free drill, 50 breast kick on back
:15 rest
4 x 50 @ 1:00 - ra2 la2 sw2 fly
1 x 300 - 50 swim free br 3, 50 2 fly/2 breast drill
:15 rest
4 x 50 @ 1:00 - 25 fly pull w/free kick, 25 fly kick on side
8 x 25 @ :35 - 2 free, 2 fly as follows:
odds- swim 1/2 FAST 1/2 drill;
evens- swim build to FAST
1:00 rest - get HR immediately & OML
3 sets of:
2 x 250 swim free br 3 @ 3:00
1 x 75 swim free br 3 @ 1:10
1 x 100 swim free br 3 @ 1:10
1 x 75 swim free br 3 @ 1:10
1 x 100 swim free br 3 @ 1:10
1 x 100 swim/kick by 50's @ 1:20
1:00 rest after 1st set only - get HR after 3rd set
Finish up with...
8 x 100 swim free br 3 @ 1:25 - except 3rd 25 is swim fly
200 easy loosen = 6250 scy.
Enjoy your day off tomorrow, let me know what you want to do about the Grand Prix. Sunday at 2 p.m. Have a great day!

Friday Morning, October 30, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/kick/drill/kick by 25's
200 easy choice skulling
1:00 rest
1 x 300 - 50 choice free drill, 50 2 kicks 1 pull breaststroke
:15 rest
8 x 25 @ :35 - 2 choice kick w/great breakouts, 2 swim breaststroke
1 x 300 - 50 ra2 la2 free drill, 50 breast pull w/free kick
:15 rest
8 x 25 @ :35 - 1 choice drill or kick, 1 swim breast build to FAST finish
1 x 300 - 50 swim free br 4/2, 50 choice kick
:15 rest
8 x 25 @ :35 - 1/2 FAST 1/2 easy, except #3 & 6 are drill
12 x 50 @ :50
choice - pull br 4/2 or swim w/FAST turns
1:00 rest
SPEEDSET - 16 x 50 @ 2:00 from a dive
Warmdown until you have to go. Have a great day!

Thursday, October 29, 2009

SPRINTERS - written for scy
Big day today, be deliberate in the warmup...

400 swim freestyle
400 reverse IM - each 100 is 50 drill/swim by 25's, then 50 choice kick
200 easy choice skulling
1:00 rest
2 sets of:
2 x 150 @ :15 rest - 75 IM drill (NO FREE), 50 offside breathing drill, 25 fly kick on side
2 x 100 @ 1:40 (@ 1:30 in 2nd set) 50 swim free br 4/2, 50 swim choice NO FREE (different stroke in 2nd set)
No rest between sets.
3 sets of:
2 x 250 swim free @ 3:00 - br 4/2 on last 100
1 x 75 swim free @ 1:10 - br 4/2 on last 25
1 x 100 swim free @ 1:10 - br 4/2 on 2nd 50
1 x 75 swim free @ 1:10 - br 4/2 on last 25
1 x 100 swim free @ 1:10 - br 4/2 on 2nd 50
1 x 100 choice swim/kick by 50's @ 1:20
1:00 rest after 1st set only - get HR immediately
After 3rd set, get HR immediately & OML; then...
12 x 150 @ 2:00 as follows:
1- 50 kick, 100 swim;
2-100 kick, 50 swim;
3- all kick
1:00 rest after #12, then...
12 x 50 @ 1:00 - odds kick FAST for time; evens swim easy choice
200 easy loosen = 7450 scy. Eat well tonight, get to sleep as soon as possible - big day tomorrow. Have a great day!

Thursday Morning, October 29, 2009

RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 drill/kick by 25's, then 50 choice kick
200 easy choice skulling
1:00 rest
4 x 75 @ :10 rest - 50 catch-up free drill, 25 fly kick on side
4 x 50 @ 1:00 - 25 right arm only backstroke drill, then 25 left arm only backstroke drill
2 x 200 @ :15 rest - 50 fist free drill, 50 choice backstroke drill
6 x 50 swim free/back by 25's @ :45
4 x 50 swim free/back by 25's @ :40
1:00 rest - get HR immediately & OML
2 x 300 swim negative split backstroke @ 4:30 - descend the 2nd 150 to what you can
6 x 75 kick choice @ 1:10
2 x 300 swim negative split backstroke @ 4:30 - as above, 2nd 150 should be faster than 2nd 150 above
6 x 100 kick @ 1:30 - good dolphin kick underwater, neg split if you can
2 x 300 swim negative split backstroke @ 4:30 - as above, 2nd 150 should be fastest of the day
12 x 50 kick as follows:
2 @ :50 w/board or on back
1 @ :40 - you'll have to hustle here
200 easy loosen = 6050 scy. Do a good job in school today, eat well. I'll give you a call later tonight. Have a great day!

Thursday Morning, October 29, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is 50 drill/swim by 25's, then 50 choice kick
1:00 rest
4 x 75 @ :10 rest - 50 offside breathing free drill, 25 fly kick on side
4 x 50 @ 1:00 drill/kick by 25's - choice stroke, all 4 same stroke
1 x 200 swim/kick by 25's - same stroke you drilled on the 50's above
4 x 125 swim free br 3 @ 1:45
1:00 rest - get HR immediately & OML
12 x 150 as follows, all @ 2:20
1- 50 kick, 100 swim free
2- 100 kick, 50 swim free
3- all kick
After #12...
200 easy - 25 swim, 25 drill
1:00 rest
12 x 50 @ 1:00 - odds are kick FAST, evens are swim choice
200 easy choice drill = 5200 scy.
Eat well today, stay hydrated and get excited for the Grand Prix meet. Have a great day!

Wednesday, October 28, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - odd 100's are drill, even 100's are swim
200 easy choice skulling
1:00 rest
3 sets of:
3 x 75 drill/kick/drill by 25's @ :10 rest
3 x 125** free
** 1st set @ 1:50, last 50 kick;
2nd set @ 1:40, last 50 kick;
3rd set @ 1:30, last 50 swim free br 4/2
No rest between sets
1:00 rest after 3rd set, get HR immediately & OML
With fins, 8 sets of:
3 x 50 swim/LUNGBUSTER @ 1:00 (22.5 or better @ #3)
2 x 50 drill @ :10 rest
1 x 100 swim FAST
1:00 rest between sets.
After 8th set, take off fins and finish up with...
6 x 50 swim choice/NO FREE by 25's @ :45
6 x 50 pull free br 4/2 @ :45 - choice equipment
200 easy drill = 6600 scy. Stretch tonight and drink plenty of water - see what you can do tomorrow morning on drylands. Have a great day!

Wednesday Morning, October 28, 2009

RW - 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 100 @ 1:40
50 ra2 la2 freestyle drill, 50 swim free - except #3 & #6 are drill/swim by 50's backstroke
3 sets of:
2 x 25 swim 1/2 FAST 1/2 drill @ :35
1 x 100 swim choice moderate negative split @ 1:30
After 3rd set get HR immediately & OML
5 sets of:
5 x 100 @ 1:45
1- 25 swim FAST, 50 swim moderate, 25 drill
2- 50 swim FAST, 25 swim moderate, 25 drill
3- 75 swim FAST, 25 drill
4- 50 swim FAST, 25 swim moderate, 25 drill
5- 25 swim FAST, 50 swim moderate, 25 drill
Best possible effort on the FAST swimming; change strokes if you'd like after sets of 5.
200 easy loosen after last 100 = 5250 scy.
Eat well today, stay hydrated. I'll try calling tonight on my way home. Have a great day!

Wednesday Morning, October 28, 2009

EC & JD - written for scy
Jacob- good warmup, then moderate swim/kicks today

EC- 400/400/200
JD- 800 & 400 - the IM is drill/swim for both of you by 25's
1:00 rest
8 x 100 as follows:
50 ra2 la2 free, 50 swim free @ 1:40 - except #3 & #6 are 50 breast pull w/free kick, 50 breast kick on back
1 x 600 swim - 100 swim back, 50 drill/swim breaststroke by 25's
8 x 75 swim free @ 1:10 - except middle 25 on evens is swim breaststroke; JD br 3, EC br 4/2 on last 25
1:00 rest - get HR immediately & OML
12 x 100 @ 1:50 in sets of 3:
1&2: 25 fly kick on side, 50 swim choice, 25 choice skulling
3- kick moderate negative split
JD: 200 easy loosen after #12 = 4600 scy
EC: 12 x 50 @ :50 - 4 pull br 4/2, 4 choice, last 4 pull again = 5000 scy.
Eat well today, stay hydrated - get excited for the Grand Prix meet. Have a great day!

Tuesday, October 27, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
3 sets of:
4 x 50 drill choice/skulling by 25's @ :10 rest
1 x 100 50 catch-up free drill, 50 swim free br 4/2 @ 1:40
2 x 50 kick negative split @ :50
1** x 150 swim free @ 1:50 - br 4/2 on 2nd 75
** - in 2nd set, go 2 x 150 @ 1:50;
in 3rd set, go 3 x 150 @ 1:50
After 3rd set, get HR immediately & OML; then...
8 sets of:
2 x 25 swim build to FAST @ :35
2 x 25 swim all out FAST @ :35
2 x 25 drill @ :35
3 x 75 swim FAST @ 1:40 (desc 1-3 to FAST in even sets)
1 x 25 easy loosen @ 1:00
No rest between sets, we need to keep things moving to get all 8 rounds in.
300 easy choice drill or pull after 4th set;
400 drill/kick by 50's after 8th set
7000 scy.
Eat well tonight, get to sleep as early as possible. Stretch if you can before you go to sleep. Have a great day!

Tuesday Morning, October 27, 2009

RW - written for scy
Hopefully the kicking went well yesterday; steady aerobic work today

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 x 50 fist free drill @ :10 rest
4 x 50 choice backstroke drill @ :10 rest
4 x 50 choice drill @ :10 rest - NO FREE OR BACK
1 x 400 - 100 free, 100 NO FREE - each 100 is swim/kick by 50's
1:00 rest - get HR immediately & OML
4 sets of:
2 x 75 swim free @ 1:00
1 x 150 swim free @ 1:40
3 x 75 swim free @ 1:00
1 x 125 swim free @ 1:20
No rest between sets. If you'd like to go one set backstroke (or two), go the 75's @ 1:10, the 150 @ 1:50 and the 125 @ 1:30
200 easy after 4th set = 5000 scy.
Eat well today, stay hydrated and keep up the good work in school. I'll give you a call tonight on my way home. Have a great day!

Tuesday Morning, October 27, 2009

DISTANCE - written for scy
More easy swimming today...

800 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
6 x 150 @ :15 rest
odds- 50 fist free drill, 25 fly kick on side
evens- 50 2 fly/2 breast drill, 25 breast kick on back
1:00 rest - get HR immediately & OML
10 sets of:
3 x 50 swim free br 3 @ :55
1 x 50 swim/kick by 25's NO FREE
200 easy loosen after 10th set = 4300 scy.
Eat well today, stay hydrated and try to stretch tonight after your classes. Tomorrow some bigger kicking if you're feeling up to it. Have a great day!

Monday, October 26, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick fly on side by 25's
200 easy choice skulling
1:00 rest
4 x 50 choice drill NO FREE @ :10 rest
4 x 50 catch-up free drill @ :10 rest
2 sets of:
4 x 100 swim @ 1:30 - 50 free, 50 NO FREE
2 x 300 @ 4:00 pull free br 4/2 on last 200
No rest between sets. Get HR after 2nd set immediately & OML
8 rounds of:
6 x 25 kick FAST (goal is 16.5 or better)
1 x 200 kick BIG negative split (how close can you come to four fastest 25's?)
50 easy choice
:30 rest between sets.
400 easy choice drill after 8th round = 7000 scy.
Eat well tonight, drink plenty of water & get to sleep as early as possible. Have a great day!

Monday Morning, October 26, 2009

RW - written for scy
Good job yesterday!

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
6 sets of:
2 x 50 drill @ :15 rest (odd sets fist free, even sets choice NO FREE)
2 x 75 @ 1:15 - swim/kick/swim by 25's, same stroke
1 x 300 swim backstroke - descend the 3 x 100 to what you can, great breakouts throughout
:30 rest between sets.
After 6th set, get HR immediately & OML; then...
4 sets of:
1 x 100 kick negative split @ 1:30
1 x 100 swim/kick by 50's @ 1:20
3 x 50 kick FAST @ 1:00
200 easy loosen after 4th set = 6100 scy.
Eat well, stay hydrated and keep up the good work in school. Have a great day!

Monday Morning, October 26, 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
9 x 200, all @ :15 rest as follows:
1- 50 offside breathing free, 50 choice breaststroke drill
2- 25 ra backstroke drill, then 25 la backstroke drill - concentrate on better hip rotation & deeper catch if you can (maybe think about keeping elbow closer to your body as you pull through), then 50 swim backstroke
3- 100 IM drill, 100 IM swim - descend the 100 IM swim if you can
After #9, get HR immediately & OML
10 sets of:
4 x 50 @ :50
1-3: swim free or back
4- swim/kick by 25's, NO FREE OR BACK
Get HR after last 50
200 easy loosen = 5200 scy.
Eat well today, stay hydrated. Kicking this afternoon. Have a great day!

Monday Morning, October 26, 2009

DISTANCE - written for scy
Nice and easy this morning...

800 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
1:00 rest
14 x 100 @ :15 as follows:
odds- 50 drill, 50 kick
evens- swim free br 3
18 x 50 @ :55
2- swim free br 3
1- swim/kick by 25's
1 x 500 pull free br 3
200 easy loosen = 4200 scy.
Eat well today and stay hydrated. See how you feel tonight & let me know if you can swim tomorrow. Have a great day!

Sunday, October 25, 2009

EC & 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
14 x 100 as follows:
odds- 50 choice drill, 50 choice kick
:15 rest
evens- swim neg split free (or, if drilling above is non-free, go 50 free neg split & 50 non-free neg split)
:10 rest
After #14, get HR immediately & OML; then...
3 x 200 kick choice @ :20 rest (only 1 x 200 can be w/board)
1:00 rest
12 sets of:
1 x 100 swim free @ 1:10
1 x 50 swim at 200 Goal Pace @ :50
1 x 50 swim at 200 Goal Pace or faster @ :50
50 easy drill
1:00 rest between sets. 150 easy after 4th & 8th sets
800 choice pull or drill after 12th set = 7000 scy.
Eat well tonight, make sure you're ready for the week ahead. Ryan, make sure we review your Grand Prix entries before you go. Have a great day!

Friday, October 23, 2009

SPRINTERS - written for scy
The kicking will take a while, so let's be expeditious with the warmup and then keep moving.

400 swim freestyle
400 reverse IM - each 100 is 50 drill, 25 swim, 25 fly kick on side
200 easy choice skulling
1:00 rest
3 x 100 @ 1:40 - 50 fist free, 50 choice drill NO FREE
3 x 50 swim free @ :45 - big kick & br 4/2 on 2nd 25
2 x 400 swim negative split free @ 5:20 - br 4/2 on 2nd half, desc 2nd 200 1-2 if you can
3 x 100 @ 1:40 - 50 6ks back, 50 2 fly/2 breast drill
3 x 50 swim free/NO FREE by 25's @ :45
2 x 400 swim negative split free @ 5:00 - br 4/2 on 2nd half, desc 2nd 200 1-2
3 x 100 @ 1:40 - 50 choice breaststroke drill, 50 swim backstroke
3 x 50 swim back/breast by 25's @ :45
2 x 400 swim negative split free @ 4:40 - br 4/2 on 2nd half, desc 2nd 200 1-2
1:00 rest - get HR immediately & OML
8 sets of:
3 x 75 kick FAST @ 1:30
2 x 50 swim/kick by 25's @ :45
1 x 25 FAST dolphin kick LUNGBUSTER @ 1:00
No rest between sets.
200 easy loosen after 8th set = 7750 scy. Enjoy your day off tomorrow - eat, stay hydrated and stretch if you can. Sunday at 2 p.m. right here. Good job taking care of yourself this week, thanks for not overdoing it. Have a great day!

Friday Morning, October 23, 2009

RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
1 x 150 - 50 choice drill NO FREE, 25 breast kick on back
:15 rest
1 x 250 - 75 swim/kick/swim by 25's (same stroke as 50 drill above), 50 choice freestyle drill
:15 rest
7 x 50 swim @ :55** - 25 NO FREE (same stroke as 75 above)/ 25 free
No rest between sets.
** @ :45 in 2nd set
After 2nd set, get HR immediately & OML; then...
8 x 25 @ :40 - swim FAST to 15 meters, then easy drill to the end
12 sets of (go 4 sets free, 4 sets back then 4 sets free):
1 x 50 swim FAST - an all out crank here, try to get your time, then right into...
1 x 25 drill @ :45
1 x 25 swim all out FAST - trying to be faster than 1/2 your time from the 50 above
1 x 50 drill
1:00 rest between sets
200 easy after 4th & 8th sets.
After 12th set...
1 x 900 choice - 300 pull free/300 swim back/300 pull free
or...
300 swim back/300 pull free/300 swim back
6000 scy
Eat well tonight, stay hydrated and get to sleep as early as possible. I'm sure the ACT will go well for you tomorrow. I'll give you a call on my way up to Northfield this afternoon. Have a great day!

Friday Morning, October 23, 2009

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

800 swim freestyle
400 reverse IM - each 100 is swim/kick by 25's
1:00 rest
2 sets of:
1 x 150 - 50 drill NO FREE, 25 breast kick on back
:15 rest
1 x 250 - 75 swim/kick/swim by 25's (same stroke as the 50 drill above), 50 drill choice freestyle
:15 rest
7 x 50 @ :55** swim NO FREE (same stroke as 75 above)/free by 25's
**@ :45 in 2nd set
No rest between sets.
After 2nd set, get HR immediately & OML
8 x 25 @ :35 - swim FAST to 15 meters, then easy drill
12 sets of:
1 x 100 swim free @ 1:10
1 x 50 swim at 200 fly Goal Pace @ 1:00 (28.2 or faster)
1 x 50 swim faster than 200 fly Goal Pace
50 drill
1:00 rest between sets.
200 easy choice after 4th & 8th sets.
After 12th set...
900 pull free br 3/5/7/9 by 75 (middle 300 pull is w/paddles)
7000 scy
Rest up this weekend, let me know what time you need to swim on Sunday - we'll need to have a big workout. Have a great day!

Friday Morning, October 23, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
1 x 150 - 50 choice drill NO FREE, 25 breast kick on back
:15 rest
1 x 250 - 75 swim/kick/swim by 25's (same stroke as 50 drill above), 50 free drill
:15 rest
7 x 50 @ :55** swim NO FREE (same stroke as 75 above)/free by 25's
** @ :45 in 2nd set
No rest between sets.
After 2nd set, get HR immediately & OML
16 x 50 @ 2:00 speedset
Finish up with (if there is time):
4 x 300 @ :20 rest
odds- 50 drill, 50 kick
evens- pull free, last 100 br 4/2
4500 scy
Eat well and stay hydrated today, big kicking tonight. Have a great day!

Thursday, October 22, 2009

RW - written for scy
Good talking with you yesterday, glad you're having a good week...

400 swim freestyle
400 reverse IM - each 100 is kick/drill by 50's
200 easy choice skulling
1:00 rest
6 x 100 @ :10 rest - 50 ra2 la2 free drill - focus on left arm stroke leading with hand, not elbow, then 50 swim free, good stroke throughout
8 x 50 @ :10 rest as follows:
2- drill/swim by 25's backstroke w/explosive breakouts
2- drill/swim by 25's NO FREE OR BACK
1 x 400 swim backstroke - accelerate into and out of turns, with explosive dolphin kick to the breakout
1:00 rest - get HR immediately & OML
8 sets of:
3 x 75 kick FAST @ 1:30 - can you hold under :51's or better? (you avg'd 51's on a similar set earlier this season)
2 x 50 swim/kick @ :45 - just make the interval
1 x 25 FAST dolphin kick LUNGBUSTER @ 1:00
No rest between sets, except 200 easy after 4th set.
400 easy pull free after 8th set = 5800 scy.
Eat well tonight, get to sleep as early as possible. I'll call you on my way to Northfield tonight, you can tell me how the workouts the past two days have gone & when you plan to swim tomorrow. Have a great day!

Thursday, October 22, 2009

SPRINTERS - written for scy
Back to work - sort of...

400 swim freestyle
400 reverse IM - each 100 is kick drill by 50's
200 easy choice skulling
1:00 rest
3 x 300 @ :20 rest
odds- 50 choice freestyle drill, 25 fly kick on side, then 75 swim/kick/swim NO FREE
#2- 50 kick, 50 drill/swim by 25's - build swim to FAST finish
6 x 50 @ :50 swim/kick by 25's choice, even 50's NO FREE
1:00 rest - get HR immediately & OML
30 x 100 swim free, br 4/2 on 2nd 50 of every one
2- negative split @ 1:25
1- @ 1:10 BIG kick on 3rd 25; good turns & dolphin kick to the breakouts
Get HR immediately & OML after #30; then...
600 swim easy backstroke
200 easy = 6000 scy. be sure to have a good meal & plenty of water tonight; speedset tomorrow morning, then BIG kicking tomorrow night. Have a great day!

Wednesday, October 21, 2009

SPRINTERS - written for scy
More easy swimming...

400 swim freestyle
400 reverse IM - each 100 is drill/fly kick on side by 25's
200 easy choice skulling
1:00 rest
3 sets of:
2 x 150 @ :15 rest - 75 choice free or back drill, 50 2 kicks 1 pull breaststroke, 25 skulling
1 x 200 kick - 100 free kick on back, 100 choice
:30 rest between sets.
After 3rd set, get HR immediately & OML; then...
3 sets of:
3 x 50 swim smooth backstroke @ :55
2 x 75 swim free @ 1:10 - br 4/2 on last 25
1 x 200 pull free - br 4/2 on 2nd 100
:30 rest between sets.
After 3rd set, get HR immediately & OML
Finish up with...
1 x 600 kick choice - can change kick by 200's if you'd like
200 easy = 4800 scy
Continue to monitor your temp., HR in the am, etc... Have a good meal tonight, have plenty of water and get to sleep as early as you can. Half of your regular drylands tomorrow morning, moderate again tomorrow afternoon, then we'll plan on a double on Friday before your day off on Saturday. Have a great day!

Wednesday Morning, October 21, 2009

RW - written for scy
Remember to give me a call after school today...

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
2 x 75 @ 1:15 - 50 choice drill NO FREE, 25 fly kick on side
1 x 150 swim fly/free/back/free/breast/free by 25's
No rest between sets, get HR after 3rd set.
2 sets of:
3 x 5 minute swims @ 6:00 - desc 1-3 backstroke, 4-6 freestyle - really use your legs to drive you as you increase your effort 1-3; take note of how far you go on #3 & 6.
Finish up with 3 sets of:
6 x 50 kick @ :50
6 x 25 @ :35- 1/2 swim FAST 1/2 drill
No rest between sets.
200 easy after 3rd set = approximately 5750 scy. Do an excellent job in school today, remember to call me after you're done so we can go over your Grand Prix entries. Have a great day!

Wednesday, October 21, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
1:00 rest
3 sets of:
2 x 75 @ 1:20 - 50 drill, 25 fly kick on side
1 x 150 @ 2:20 - swim IM order/free by 25's(fly/free/back/free etc...)
No rest between sets.
Get HR after 3rd set.
4 x 1200 swim free as follows:
desc 1-2 to what you can (no slower than 14:59 on #1)
#3- pull br 3/5/7/9 by 50's
1:00 rest
#4- should be smoking FAST
200 easy loosen = 7100 scy.
Be sure to have plenty of water today and eat well. Tomorrow some big swim/kicks, and a fin set as well. Have a great day!

Tuesday, October 20, 2009

SPRINTERS - written for scy
Stop or change the intervals if you have to...

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 200 @ :15 rest - 50 offside breathing freestyle drill, 50 drill/kick NO FREE
24 x 50 @ :55 as follows:
2- swim free br 4/2
1- swim/kick choice NO FREE
1- all kick
1:00 rest after #24, get HR immediately & OML
8 x 125 as follows:
odds- swim free @ 1:45 - last 50 br 4/2
evens- 75 swim/kick/swim by 25's free, then last 50 swim/kick NO FREE @ 2:00
200 easy loosen = 4200
Get right home, stretch & have a really good dinner. Drink plenty of water and get to sleep as early as possible. No double tomorrow, probably Friday; full drylands on Thursday morning if you're able to do them. Have a great day!

Tuesday morning, October 20, 2009

RW - 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
2 sets of:
9 x 50 in sets of 3-
2- catchup free drill/fly kick on side by 25's @ 1:00
1- drill/swim backstroke by 25's @ :50
3 x 250 backstroke @ :20 rest-
100 choice backstroke drill, 150 swim backstroke - negative split each 50 (in 2nd set, descend these 3 x 50's 1-3 to what you can)
:30 rest between sets.
After 2nd set, 1:00 rest - get HR immediately & OML
BIG SET HERE, GET A MUCH IN AS POSSIBLE
12 sets of:
6 x 25 @ :35 - good breakouts throughout
2- swim 1/2 FAST 1/2 drill
1- swim build to FAST
1 x 50 swim free @ :35**
100 easy loosen after 6th & 12th sets
** in 2nd set, 50 @ :30;
in 3rd set, 50 @ :25
in 4th set, 50 @ :35
in 5th set, 50 @ :30
in 6th set, 50 @ :25
etc...
200 easy loosen = 6400 scy. Do an excellent job in school today, eat well. I'll try calling you again tonight. Have a great day!

Tuesday Morning, October 20, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
1:00 rest
4 x 200 @ :15 rest - 50 offside breathing free drill, 50 drill/kick NO FREE
6 x 125 as follows:
odds- swim free br 3 @ 1:45
evens- 75 swim/kick/swim by 25's free, then 50 swim/kick NO FREE @ 2:00
1:00 rest
6 sets of:
4 x 50 swim/kick by 25's @ :45
1 x 50 swim free br 3 @ :35
4 x 25 kick FAST @ :35 - get times, add up for 100 yard total
No rest between sets.
After 6th set...
300 easy choice
1:00 rest
6 x 100 kick FAST @ 2:30 - how close can you come to your times from the 4 x 25's add up?
Finish up with...
1 x 1200 pull br 3/5/7/9 by 100's
50 easy = 7000 scy.
Do an excellent job in school today, get excited for the Grand Prix. Have a great day!

Monday Morning, October 19, 2009

RW - written for scy
I got workout up as soon as I could yesterday, hope you got it in time to swim. For today, some juicy kicking...hope you got your HW done.

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:
6 x 25 @ :35 choice backstroke drill
1 x 200 @ 3:15 - 100 IM drill, 100 IM swim, desc the 100 IM 1-3 to what you can
No rest between sets.
After 3rd set, get your HR, then continue right into...
6 sets of:
4 x 50 swim/kick by 25's @ :45
1 x 50 swim free @ :35
4 x 25 kick FAST @ :35 - add up your times for 100 yard total
No rest between sets.
After 6th set...
300 easy choice
1:00 rest, then...
6 x 100 kick FAST @ 2:30 - how close can you get to your 100 times from the 4 x 25's?
Get HR after last 100 kick
Finish up with..
1 x 750 pull free or swim backstroke = 6000 scy. Do a good job in school today, eat well. I'll give you a call tonight on my way home from Northfield. Have a great day!

Monday Morning, October 19, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 sets of:
6 x 25 @ :35 - breast pull w/free kick
1 x 200 @ 3:15 - 100 IM drill, 100 IM swim, desc the 100 IM swim 1-3
No rest between sets, get HR after 3rd set
3 sets of:
6 x 50 swim back/breast by 25's @ :50
1 x 400 swim free moderate negative split @ 5:00
6 x 50 swim back/breast by 25's @ :45
1 x 400 swim free - bigger negative split @ 5:00
No rest between sets - let's see how well you hold up in the 3rd set
Finish up with...
6 x 50 swim choice @ :55
1 x 250 easy drill
7000 scy. Do an excellent job in school today, eat well & drink lots of water. Have a great day!

Sunday, October 18, 2009

JD & RW - written for scy

800/400 - JD
400/400 - RW
400 reverse IM is drill/kick by 25's
1:00 rest
4 sets of:
2 x 100 @ 1:40 - 50 drill, 50 swim - NO FREE on 2nd 100
2 x 75 @ 1:10 - swim/kick/swim by 25's on #1, kick/swim/kick on #2, both are same stroke as 2nd 100 above
1:00 rest after 4th set, get HR
JD- 3 sets of:
6 x 50** kick
2 x 150 swim negative split free br 3 @ 2:00 (goal is 43 or better on 2nd 75 of both 150's)
**- 50's kick are @ :55 in 1st set, @ :50 in 2nd set, @ :45 in 3rd set
200 easy pull after 3rd set
Finish up with...
6 x 300 @ :30 rest
150 pull free br 3/5/3 by 50's, then 150 swim fly, desc 1-3 & 4-6 to what you can, should be under 1:40 on #'s 3 & 6
200 easy = 6600 scy. Rest up tonight, eat well - make sure you're ready for the week ahead. Have a great day!
RW- after warmup, get right into...
6 sets of:
4 x 50 swim/kick by 25's @ :45
1 x 50 swim free @ :35
4 x 25 kick FAST w/explosive underwater dolphin kick to the breakout @ :35 - add up times from 25's for 100 yard total
After 6th set...
300 easy drill or pull
6 x 100 kick @ 2:30 - how close can you come to the times from the 4 x 25's?
Finish up with...
6 x 300 @ :30 rest
150 pull free br 4/2, then 150 swim backstroke desc 1-3 & 4-6 to what you can, should be under 1:36 on #'s 3 & 6
200 easy loosen = 7200 scy. Make sure you're ready for your exams this week; I'm sure they'll go well for you. Have a great day!

Friday Morning, October 16, 2009

RW - written for scy
Great job yesterday!

400 swim freestyle
400 reverse IM - each 10 is drill/kick by 50's
200 easy choice skulling
1:00 rest
6 x 50 @ 1:00 catch-up free drill, good legs
14 x 100 as follows:
odds- 50 choice drill backstroke, 50 swim negative split backstroke @ 1:40
evens- swim/kick free by 50's @ 1:20 - watch your left hand
300 kick choice - FAST underwater dolphin kick to the breakout, then moderate kick to the next turn
1:00 rest
All 50's kick are choice, but you have to make the interval...
6 x 50 kick @ :55
1 x 150 swim free BIG negative split @ 2:00 (see if you can break :42 on 2nd 75)
6 x 50 kick @ :50
1 x 150 swim free @ 2:00 - negative split, as on previous 150
6 x 50 kick @ :45
1 x 150 swim free @ 2:00 - as above
6 x 50 kick @ :40 - you'll have to hustle here, but I think you can make these
:30 rest
1 x 150 swim FAST free - can you break 1:25??
200 easy warmdown = 5000 scy
Eat well today, rest up and enjoy the extra time off. Don't leave all of your homework until Sunday. By the way, Sunday workout is at 2:00 p.m., right here. Have a great day!

Friday Morning, October 16, 2009

DISTANCE - written for scy
Good job yesterday, 6:16 is juicy - but we need to start right away today!

800 swim freestyle
400 reverse IM - each 100 is 50 drill, 50 kick
1:00 rest
4 x 300 @ :15 rest
odds- 50 fist free, 25 choice kick
evens- 50 swim free, 50 drill/swim breast or fly
4 x 150 @ 2:15 - 50 swim choice negative split, 25 kick - build the kick to FAST by 15 yards
1:00 rest
YOUR CHOICE:
30 x 100 swim free br 3 - 1 @ 1:15, 1 @ 1:05

OR...

4 sets of:
3 x 75 swim free br 3 @ :55
1 x 200 swim free br 3 - except 3rd 50 is kick - @ 2:30
3 x 50 swim free/NO FREE @ :40
1 x 225 swim free br 3 @ 2:30
1:00 rest after 1st & 3rd set - get HR immediately & OML
After 4th set...

With fins, finish up with 8 sets of:
3 x 25 @ :35
1- 1/2 FAST 1/2 drill
2- swim build to FAST
3- all drill
1 x 50 @ 1:00 - 25 LUNGBUSTER, 25 swim FAST - target your best 50 scy time
200 easy loosen after 8th set = 7200 scy.
Enjoy your day off tomorrow, eat well! Sunday at 2 p.m. here. Have a great day!

Friday Morning, October 16, 2009

SPRINTERS - written for scy
Great job yesterday, very impressive!

400 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
4 x 300 @ :15 rest -
odds- 50 fist free, 25 choice kick
evens- 50 swim smooth free br 4/2, 50 drill/swim NO FREE
5 x 100 backstroke @ 1:45 - 50 swim negative split, 50 choice drill - concentrate on keeping your head back, think about your kick, not your stroke
6 x 50 @ :55 - 25 swim dps, 25 swim 1/2 FAST 1/2 drill
1:00 rest
Speedset: 16 x 50 @ 2:00 from a dive
Warmdown about 400 or so before you go; can be drilling, pulling, skulling - however you want to do it.
4200 scy. Eat well today, stretch if you can, enjoy the time off. Have a great day!

Thursday, October 15, 2009

EC & RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 drill/swim, 50 kick
200 easy choice skulling
1:00 rest
8 x 125 as follows - all @ :10 rest...
2- 50 offside breathing free drill, 75 IM drill (25 each stroke, NO FREE)
2- 50 choice free drill, 75 drill/kick/drill by 25's NO FREE
4 sets of:
3 x 75 swim free br 4/2 @ :55
1 x 200 swim free br 4/2, except 3rd 50 is kick - @ 2:30
3 x 50 swim free/NO FREE by 25's @ :40
1 x 225 swim free br 4/2 @ 2:30
1:00 rest after 1st & 3rd set
After 4th set, get right into...
8 x 100 pull free br 4/2 @ 1:25
1:00 rest
With fins, finish up with...
8 sets of:
3 x 25 @ :35
1- swim 1/2 FAST 1/2 drill
2- swim build to FAST
3- all drill
1 x 50 @ 1:00 - 25 swim FAST, 25 LUNGBUSTER - target your best 50 scy time
200 easy loosen = 7200 scy.
Rest up tonight, eat well, enjoy your time off. Have a great day!

Thursday Morning, October 15, 2009

DISTANCE - written for scy
Big day today, time for some longer swimming...

800 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
1:00 rest
18 x 50 in 3 sets of 6:
2- swim free/NO FREE by 25's @ :50
1- swim free br 3 @ :35
2- swim/kick by 25's @ :50
1- swim free br 3 @ :35
1:00 rest - get HR immediately & OML
All @ 1:00 rest...
1 x 600 swim free br 3 - get time (no slower than 7:30), figure avg pace per 100
1 x 900 swim free br 3 - slightly faster pace per 100
1 x 1200 swim - 400 IM, 400 pull br 3/5/7/3 by 50's, 400 IM - 2nd IM faster than 1st
1 x 900 swim free br 3 - faster than 1st 900
1 x 600 swim free br 3 - should be an all out crank!
Get HR immediately & OML
400 swim/kick backstroke (by 50's)
300 easy loosen = 7000 scy.
Glad to hear your PSAT went well, I'll look forward to hearing the results. Tomorrow will be some kicking, and a fly speed set. Have a great day!

Wednesday, October 14, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 drill, 50 kick - odd 100's back, even 100's free
200 easy choice skulling
1:00 rest
2 sets of:
1 x 100 kick - 50 back, 50 breast - 2 sets on back, 1 set w/board
:15 rest
1 x 300 - 50 drill/swim by 25's, 25 fly kick on side - mix up strokes on the 50 drill/swim if you can
:15 rest
6 x 50 swim - build 2nd 25 to strong finish - @ :45 (2nd set @ :40; 3rd set, go 2 @ :45 swim free/NO FREE by 25's, then swim free br 4/2 @ :3rd & 6th 50 @ :35)
1 x 100 easy choice skulling - mix it up
:30 rest between sets.
After 3rd set...
With bleach bottle, 9 sets of:
1:00 FAST vertical dolphin kick - :20 on/:10 off
1 x 150 @ 2:15 as follows:
75 swim choice - if free, br 4/2
50 kick choice
:10 rest
25 LUNGBUSTER
1 x 200 swim/kick by 100's, desc 1-3's to what you can; change stroke after sets of 3
Only :30 rest between sets.
250 easy after 9th set = 6000 scy. Eat well tonight, stretch if you can, get excited for the long weekend. Have a great day!

Wednesday morning, October 14, 2009

RW - written for scy
Some aerobic work today after yesterday's kicking

400 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
4 x 50 @ 1:00 choice drill
2 x 125 @ :15 rest - same stroke as 50's drill above, odd 25's swim, ebven 25's kick
:30 rest between sets, change strokes from set to set if you'd like
3 sets of (one set free, one set backstroke, one set choice):
6 x 75 swim - free sets @ 1:05, backstroke sets @ 1:15 - strong kick on 2nd 25
2 x 200 swim - same stroke as above - strong negative split @ 2:45
No rest between sets.
After 3rd set...
1 x 800 kick choice - not anything fast, just really work the underwater dolphin kick throughout
200 easy drill = 5900 scy.
Do an excellent job in school today, get excited for the long weekend. Have a great day!

Wednesday morning, October 14, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
4 x 50 choice drill @ 1:00
2 x 125 @ :15 rest - odd 25's are swim, even 25's are kick, same stroke as 50's drill above
:30 rest between sets, change strokes from set to set if you'd like
After 3rd set...
6 x 75 swim free @ 1:10 - br 4/2 on last 50, good dolphin kick off of each turn
1 x 250 swim backstroke - keep head flat, good dolphin kick off of each turn
:15 rest
4 x 50 choice backstroke drill @ 1:00, concentrate on rolling your hips
1 x 450 swim backstroke - build every 3rd 50 to moderate
:15 rest
4 x 50 choice different backstroke drill @ 1:00
1 x 600 swim backstroke - roll hips, keep head flat; 3rd & 6th 100 are moderate to strong
1:00 rest - get HR immediately & OML
3 sets of:
3 x 50 pull free br 4/2 @ :50
2 x 50 drill choice @ 1:00
In 2nd set, 50's are @ :45
In 3rd set, 50 are @ "40
200 easy loosen = 5550 scy. Eat well, enjoy the short day! See you this afternoon, take your time getting here.

Tuesday, October 13, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 drill, 50 breast kick on back
200 easy choice skulling
1:00 rest
3 x 100 @ 1:40 - 50 catch-up free w/overkick, 50 fly kick on side
3 x 100 @ 1:40 - 50 breast pull w/free kick, 50 swim free br 4/2
4 x 150 @ :15 rest - 50 choice drill free, 25 swim free build to FAST, then 50 choice drill breaststroke, 25 swim breaststroke build to FAST
6 x 50 swim choice @ :50, FAST turns
1:00 rest - get HR
5** sets of:
12 x 25 @ :40 as follows:
1 swim FAST/2 drill
2 swim FAST/1 drill
2 swim FAST/1 drill
1 swim FAST/2 drill
50 swim FAST FAD
1:00 rest between sets
**2nd set, 25's @ :30, then 75 FAD
3rd set, 25's @ :25, then 100 FAD
4th set, 25's @ :30, then 75 FAD
5th set, 25's @ :40, then 50 FAD
600 easy after 5th set - 200 drill/200 pull/200 choice
If there is time, finish up with...
With fins - 12 x 75 breast pull w/free kick desc 1-3's @ 1:30
200 easy loosen = 5350 scy. Eat well tonight, stretch if you can & take good care of your back. Have a great day!

Tuesday Morning, October 13, 2009

RW - written for scy
Congratulations on being accepted at Iowa!!

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :10 rest - 50 offside breathing drill, 25 breast kick on back
6 x 50 @ 1:00 - 25 right arm only backstroke drill, 25 left arm only - keep opposite arm at your side and really feel your body roll as you pull with just one arm
4 x 100 @ 1:40 - 50 swim neg split backstroke, 50 kick ez/FAST by 25's w/board
1:00 rest
12 sets of:
:20 FAST vertical dolphin kicking
2 x 25 kick FAST @ :40
1 x 100 swim BIG negative split free - see if you can go 26 on the 2nd 50, right from the flip turn
:10 rest
1 x 50 @ 1:00 kick FAST for time - can you break :30??
No rest between sets.
100 easy drill after 4th & 8th sets.
After 12th set...
6 x 100 pull free br 4/2 @ 1:30
5200 scy.
Do an excellent job with your classes today, eat well and try to stretch tonight if you can after this big kicking today. I'll give you a call tonight on my way home. Have a great day!

Tuesday Morning, October 13, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
1:00 rest
4 sets of:
2 x 25 choice drill @ :35 - both should be the same stroke
1 x 100 @ 1:45 drill/swim by 25's - build the swim to strong, same stroke as 25's drill
2 x 50 swim free/NO FREE by 25's @ :45
2 x 50 swim/kick by 25's @ :45
No rest between sets.
After 4th set, get HR immediately & OML
6 sets of:
BROKEN 100 w/board:
50 kick FAST
:15 rest
2 x 25 kick FAST @ :10 rest
50 easy
BROKEN 100 w/board:
4 x 25 kick FAST @ :10 rest
50 easy
1 x 100 kick FAST on back - can you equal or better your time from the BROKEN 100's?
100 easy drill
1:00 rest between sets.
400 easy loosen = 6000 scy. Do an excellent job in school today, eat well. I hope the PSAT goes well for you, I'll send all my positive kharma your way tomorrow morning. Have a great day!

Monday, October 12, 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
6 x 150 as follows:
2 x 25 drill choice - same stroke - @ :35
1 x 100 - same stroke as 25's drill - swim/kick/swim/:10 rest/LUNGBUSTER by 25's
:20 rest after each set
After 6th set...
2 x 75 swim free br 4/2 @ 1:10
2 x 75 swim/kick/swim by 25's @ 1;10
2 x 75 kick/swim/kick by 25's @ 1:10
2 x 75 kick, desc 1-2 @ :15 rest
1:00 rest
6 sets of:
BROKEN 100 w/board:
50 kick FAST
:15 rest
2 x 25 kick FAST @ :10 rest
1 x 50 easy loosen
BROKEN 100 w/board:
4 x 25 kick FAST @ :10 rest
1 x 50 easy loosen
1 x 100 kick FAST on back - can you equal or better any of your Broken 100's times?
100 easy drill
1:00 rest between sets
After 6th set, finish up with...
8 x 100 pull free br 4/2 @ 1:30
200 easy = 6500 scy.
Do an excellent job with your HW tonight, keep using the heating pad on your back. Tomorrow some quality. Have a great day!

Monday morning, October 12, 2009

RW - written for scy
Great job racing this weekend!

400 swim freestyle
400 reverse IM - each 100 is 50 drill, 50 kick
200 easy choice skulling
1:00 rest
6 x 200 @ :15 rest
odds- 50 offside breathing freestyle, 50 choice drill NO FREE
even- 50 kick negative split, 50 swim neg split, same stroke as NO FREE 50 above
After #6, :30 rest, then...
8 x 50 @ :45 -
odds- swim neg split free
evens- swim/kick by 25's
1:00 rest - get HR immediately & OML
2 sets of (do everything you can to get both sets in):
6 x 150 swim @ 2:00 negative split free - 2nd set can be @ 2:10 backstroke
3 x 150 swim free desc 1-3 to what you can @ 2:15 (2nd set backstroke @ 2:30)
NO rest between set.
Get HR immediately after 2nd set & OML
If there is time after 2nd set of 150's...
8 x 50 kick @ :50 choice, then...
200 easy = 5900 scy. Do an excellent job with your classes today, eat well. I'll email those coaches and let them know how well you swam this weekend. Have a great day!

Monday Morning, October 12, 2009

EC & JD - written for scy
Great job racing this weekend!

800 or 400 swim freestyle
400 reverse IM - each 100 is 50 drill, 50 kick
200 easy skulling - EC only
1:00 rest
6 x 200 @ :15 rest
odds- 50 offside breathing drill, 50 choice drill NO FREE
evens- 50 kick choice negative split, 50 swim neg split, same stroke as NO FREE 50 above
After #6, :30 rest, then...
8 x 50 @ :45
odds- swim negative split free br 3 or 4/2
evens- swim/kick by 25's, your choice
1:00 rest - get HR immediately & OML
Breathing 4/2 (EC) & 3 (JD) throughout, 3 sets of:
3 x 150 swim free @ 2:00
2 x 150 swim free @ 1:50
1 x 150 swim free @ 1:40
In 2nd set, 2 @ 2:00, 2 @ 1:50 & 2 @ 1:40
In 3rd set, 1 @ 2:00, 2 @ 1:50 & 3 @ 1:40
1:00 rest - get HR immediately & OML
EC: 200 easy = 5500 scy. Kicking tonight, hope your back is better - have a great day!
JD:
18 x 50 as follows:
2- swim breast/back by 25's @ :50
1- kick @ :50
1st & 4th set of 3 @ :50
2nd & 5th set of 3 @ :45
3rd & 6th set of 3 @ :40
200 easy loosen = 6600 scy
Do an excellent job in school today, eat well. Tomorrow will be one long swim, then kicking. Have a great day!

Friday, October 9, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
With fins,
8 x 75 @ 1:20
2- 50 breast pull w/free kick, 25 fly kick on side
2- 50 breast pull w/free kick, 25 LUNGBUSTER
8 x 25 @ :35
odds- 1/2 swim FAST 1/2 drill
evens- swim all out FAST
1:00 rest - take off fins
6 sets of:
3 x 100 swim @ 1:30 - 3rd 25 is fly or breast
3** x 50 swim/kick by 25's - free is br 4/2
**- 2 sets @ :45, 2 sets @ :40, 2 sets @ :35 - your choice, 1, 1, 1 - 2x, or 1st 2 @ :45, middle 2 sets @ :40, last 2 sets @ :35
No rest between sets.
1:00 rest after 6th set.
BROKEN 100's are with a board; straight 100's kick are on your back...
6 sets of:
BROKEN 100 - 50 k-FFT, :15 rest, 2 x 25 k-FFT @ :10 rest
50 easy
BROKEN 100 - 4 x 25 k-FFT @ :10 rest
50 easy
1 x 100 kick FAST - can you equal or better your BROKEN 100 times?
1:00 rest between sets.
200 easy loosen = 7100 scy. Rest up this weekend, stretch if you can and get excited for the meet. Have a great day!

Friday Morning, October 9, 2009

RW - written for scy
Glad you were feeling better in the water yesterday

400 swim freestyle
400 reverse IM - each 100 is choice kick/drill/swim/fly kick on side by 25's
200 easy choice skulling
1:00 rest
3 sets of:
2 x 25 breast pull w/free kick @ :40
2 x 100 @ :10 rest - 50 offside breathing freestyle drill, 50 choice backstroke drill
200 swim - 50 neg split backstroke, 50 neg split breaststroke, 100 neg split free
:20 rest between sets.
After 3rd set...
6 x 75 swim free @ 1:00 - 50 smooth & strong, then build kick to FAST on last 25
1:00 rest
4 sets of (if you can go a 5th set, go ahead!):
6 x 25 as follows...
1&2- 1/2 swim FAST 1/2 drill @ :40
#3- LUNGBUSTER @ :20
4&5- swim build to FAST @ :40
#6- all drill @ :40
3 x 75 swim descend 1-3 to all out juicy FAST @ 1:30 (can you get under :40 on free? Under :45 on backstroke?)
400 easy loosen after last set - try to get a 5th set in if you can, that will get you 5175 scy for the day.
Do an excellent job in school today, eat well & get excited for the meet. I'll give you a call tonight or tomorrow mid-morning to pick a place to meet tomorrow night, should be fun - some great college football and baseball playoffs, too. Have a great day!

Friday Morning, October 9, 2009

SPRINTERS - written for scy
How is your back feeling?

400 swim freestyle
400 reverse IM - each 100 is kick choice/drill/swim/fly kick on side by 25's
200 easy choice skulling
1:00 rest
3 sets of:
2 x 25 breast pull w/free kick @ :40 (choice fly drill in 3rd set)
2 x 100 @ :10 rest - 50 offside breathing free drill, 50 swim neg split breaststroke
200 swim - 50 neg split back, 50 neg split breast, 100 neg split free br 4/2
:20 rest between sets.
After 3rd set...
6 x 75 @ 1:00 swim free br 4/2 - smooth & strong on 1st 50, then build legs to FAST on last 25
1:00 rest
16 x 50 @ 2:00 speedset
Warmdown with at least 400 pulling & 400 drilling
4400 scy. Do an excellent job in school today, eat well & get excited for the meet. Have a great day!

Friday Morning, October 9, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is kick choice/drill/swim/fly kick on side by 25's
1:00 rest
3 sets of:
2 x 25 @ :40 fly pull w/free kick (choice fly drill @ 3rd set)
2 x 100 @ :10 rest - 50 offside breathing freestyle drill, 50 swim negative split breaststroke
200 swim - 50 neg split backstroke, 50 neg split breaststroke, 100 negative split free br 3/5 by 50's
:20 rest between sets.
After 3rd set...
6 x 75 swim free br 3 @ 1:00 - smooth & strong on 1st 50, then build kick to FAST on last 25
1:00 rest
With fins:
12 x 150 swim desc 1-3's to all out smoking FAST @ 2:40
After #12, take off fins & continue right into...
3 sets of (4 sets if we can):
3 x 100 swim @ 1:30 - 3rd 25 is breast or fly
3 x 50 swim/kick by 25's @ :45
No rest between sets.
200 easy = 6350 scy. Do an excellent job in class today, get excited for the meet. I'll get you for lunch at noon tomorrow. Have a great day!

Thursday, October 8, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is breast kick on back/drill/drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 200 @ :15 rest
odds- drill/kick/drill/swim by 50's - 1 free, 1 NO FREE
evens -100 backstroke swim, 100 kick your choice
8 x 25 @ :35
desc 1-2 to what you can; #3 & 6 are LUNGBUSTER
1:00 rest - get HR immediately & OML
12 x 400 - your choice of the following:
#1)
4 sets of:
400 swim free br 4/2 @ 5:00 (@ 4:50 in 2nd set, @ 4:40 in 3rd set, @ 4:30 in 4th set)
400 swim IM - 4 x 75 swim IM (NO FREE), desc 1-3, #4 is drill, then 100 IM swim FAST
:20 rest
4 x 100 swim free br 4/2 - 1st set @ 1:08; 2nd set @ 1:07; 3rd set @ 1:06; 4th set @ 1:05
1:00 rest between sets

OR...

#2)
4 sets of:
2 x 400 swim free br 4/2 @ 5:00 (2nd set @ 4:50; 3rd set @ 4:40; 4th set @ 4:30)
4 x 100 swim free br 4/2 @ 1:08 (2nd set @ 1:07; 3rd set @ 1:06; 4th set @ 1:05)
1:00 rest between sets

200 easy loosen after 4th set = 7000 scy. Eat well tonight & stretch if you can. Have a great day!

Thursday Morning, October 8, 2009

RW - written for scy
Aerobic today, speedwork tomorrow

400 swim freestyle
400 reverse IM - each 100 is fly kick on side/drill/drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 75 @ :10 rest as follows:
50 drill/swim by 25's - same stroke, build the 25 swim to FAST finish, 25 choice kick
6 x 100 @ 1:40 - 50 drill/swim free, 50 drill/swim backstroke - build the 25's swim to a FAST finish
1:00 rest
3 sets of:
12 x 25 @ :40 as follows:
1- swim 1/2 FAST 1/2 drill
2- swim build to FAST
3- LUNGBUSTER
3 x 250 swim free @ 3:10 br 4/2 with strong 6 beat kick on last 100 (in 3rd set, these 250's can be backstroke swim @ 3:20
No rest between sets.
200 easy loosen after 3rd set = 5550 scy.
Do an excellent job in school today, eat well & get excited for the meet this weekend! I'll give you a call tonight on my way home. Have a great day!

Thursday Morning, October 8, 2009

DISTANCE - written for scy
Big day today, we'll have to keep it moving to finish

800 swim freestyle
400 reverse IM - each 100 is fly kick on side/drill/drill/swim by 25's
1:00 rest
8 x 75 @ :10 rest
25 drill, 25 swim - same stroke as 25 drill, the 25 choice kick
12 x 50 as follows:
2- swim free/NO FREE by 25's @ :45
1- swim free br 3 @ :35
1:00 rest
6 x 250 swim free br 3 @ 3:10 - solid 6 beat kick on last 100
1:00 rest
3 sets of:
3 x 75 kick @ 1:10
1 x 75 kick FAST @ 1:40
2 x 75 kick @ 1:10
2 x 75 kick FAST @ 1:40
1 x 75 kick @ 1:10
3 x 75 kick FAST @ 1:40
1 x 200 IM swim - 2 x 100 IM's, desc 1-2 in each set
:30 rest between sets.
7200 scy. Do an excellent job in school today, eat well & get excited for the meet (I have a timeline for you). Have a great day!

Wednesday, October 7, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
3 sets of:
2 x 100 @ 1:40 - 50 choice free drill, 50 6ks back drill
1 x 100 IM drill @ 1:40
1 x 100 IM swim @ 1:30
No rest between sets.
8 x 75 @ 1:20 as follows:
25 choice drill, 25 swim build to FAST, 25 fly kick on side - drill & swim 25's are same stroke
8 x 50 kick ez/moderate @ :55
1 x 400 - 50 offside breathing free drill, 50 swim free br 4/2, build to 200 pace
1:00 rest
6** sets of:
6 x 50 swim desc 1-3/4-6 to FAST
1 x 100 drill
1:00 rest between sets.
**3 sets free, 3 sets choice
1st & 4th sets @ :40
2nd & 5th sets @ :55
3rd & 6th sets @ 1:10
800 pull free br 4/2 throughout after 6th set
200 easy loosen = 6600 scy. Do an excellent job with your HW tonight, eat well & stretch if you can. Drylands tomorrow morning & big aerobic tomorrow afternoon. Have a great day!

Wednesday Morning, October 7, 2009

RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/swim/kick by 25's
200 easy choice skulling
1:00 rest
8 x 75 @ 1:20
odds- 50 catch-up free drill, 25 breast kick on back
evens- 25 fly kick on side, 50 2 kicks 1 pull breaststroke
2 sets of:
1 x 250 - odd 50's choice backstroke drill, even 50's swim free/back by 25's
:10 rest
2 x 125 swim - 50 free, 75 back - desc 3 x 25 backstroke to what you can - @ 1:40
2 x 125 swim free br 4/2 @ 1:30
1:00 rest after 2nd set - get HR immediately & OML
Big kick set here, written for 3 sets - try to get as much done as possible, at least 2 sets (maybe one set on back, one set with a board), but go all 3 sets if you can:
3 x 75 kick @ 1:10 - not fast, make the interval
1 x 75 kick FAST @ 1:40
2 x 75 kick @ 1:10
2 x 75 kick FAST @ 1:40
1 x 75 kick @ 1:10
3 x 75 kick FAST @ 1:40
1 x 300 swim negative split choice, desc the 2nd 150 1-3 to what you can
200 easy loosen before you get out.
Eat well today, drink plenty of water. Do a great job on your test & get excited for the meet! Have a great day!

Wednesday Morning, October 7, 2009

EC & JD - written for scy
Excellent job so far this week; big drilling today

400/400/200 for EC
800/400 for JD
400 reverse IM is drill/kick/swim/kick by 25's
1:00 rest
2 sets of:
3 x 125 @ :10 rest - 50 ra2 la2 free, 50 2 kicks 1 pull breast, 25 fly kick on side
3 x 75 swim breast/kick breast on back/swim breast by 25's @ 1:30 (@ 1:20 in 2nd set)
After 2nd set...
16 x 50 in sets of 4:
2- swim/kick free by 25's @ :55
2- swim breast/free by 25's @ :55
2nd set of 4 @ :50, 3rd set of 4 @ :55, 4th set of 4 @ :45
After last 50, get right into...
6 x 150 @ 2:10 pull free br 4/2 (EC) and 3/5/7 by 50's (JD)
1:00 rest - get HR immediately & OML
4 sets of...(EC - go until you need to get out, maybe get 9 x 100's in)
1 x 100 back drill - 25 ra only, 25 la only, 50 6 kicks 1 stroke drill - concentrate on keeping your head flat
:10 rest
1 x 100 @ 1:45 swim dist per stroke backstroke @ 1:40 - desc stroke count 1-2 by 25's
1 x 100 swim easy freestyle br 4/2 (EC) or 3 (JD)
No rest between sets.
EC - 200 easy if you need to, have a great day!
JD - finish up with...
1 x 700 as follows:
odd 100's - swim backstroke w/great breakouts, keep head back
even 100's- pull free br 5/9 by 50's
200 easy loosen = 6200 scy.
Do an excellent job in school today, eat well & get excited for the meet. Tomorrow will be kicking. Have a great day!

Tuesday, October 6, 2009

SPRINTERS - written for scy
We'll have to be expeditious today, the kick set takes an hour...

400 swim freestyle
400 reverse IM - each 100 is drill/fly kick on side/drill/choice by 25's
200 easy choice skulling
1:00 rest
1 x 400 - 50 fist free, 50 choice drill NO FREE
:20 rest
1 x 300 - 75 swim free br 4/2 with BIG kick on 2nd 25, then 75 drill/drill/kick by 25's NO FREE
:20 rest
3 x 200 @ :15 rest
50 swim free br 4/2, 50 drill NO FREE, 50 swim ez/FAST by 25's NO FREE, 50 drill NO FREE - last 150 should all be the same stroke
8 x 25 @ :40
odds- 1/2 FAST 1/2 drill
evens- swim build to all out FAST
1:00 rest
3 x 75 kick @ 1:10
1 x 75 kick FAST @ 1:40
2 x 75 kick @ 1:10
2 x 75 kick FAST @ 1:40
1 x 75 kick @ 1:10
3 x 75 kick FAST @ 1:40
1 x 400 swim choice negative split - all 3 x 400 should be the same stroke, descend 1-3 to what you can
1:00 rest between sets.
300 easy loosen = 6700 scy. Stretch tonight, eat well & get excited for the meet. Have a great day!

Tuesday Morning, October 6, 2009

RW - written for scy
Only 4500 scy this morning, the main set will take a while, generous intervals so those 50's can be FAST!

400 swim freestyle
400 reverse IM - each 100 is drill/kick
200 easy choice skulling
1:00 rest
8 x 75 @ 1:15 - 50 fist free br 4/2, 25 breast kick on back on odds, choice kick on evens
4 x 150 @ :15 rest - 50 swim negative split, 25 drill - 2 free, 2 backstroke
1:00 rest
8 sets of:
1 x 100 drill/kick by 25's
:10 rest
3 x 50 swim desc 1-3 to all out smoking FAST @ :45 (2nd set @ :55; 3rd set @ 1:05; 4th set @ 1:15)
4 sets free, 4 sets backstroke
300 easy loosen = 4500 scy
Do an excellent job in school today, eat well and drink plenty of water. I'll give you a call on my way home from Northfield. Have a great day!

Tuesday Morning, October 6, 2009

DISTANCE - written for scy
We'll have to hustle today...

800 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
1:00 rest
3 sets of:
2 x 50 choice freestyle drill @ 1:00
1 x 100 -25 breast pull w/free kick, 25 6 kicks 1 pull backstroke
2 x 50 swim breast/back by 25's @ :55 (2nd set @ :50; 3rd set @ :45 if you can)
No rest between sets. After 3rd set...
3 x 300 @ :20 rest - 1 pull free br 3/5/7 by 50's, 1 swim backstroke w/great breakouts, 1 choice - can be some kick or IM if you'd like
1:00 rest
15 x 200 in sets of 3, as follows:
1- 100 drill, 100 kick negative split
:15 rest
2- swim free br 3, except 3rd 50 is kick choice - @ 2:30
3- swim BIG negative split free br 3
:30 rest between sets.
300 easy loosen after 15th 200 = 6300 scy. Do an excellent job in school today and eat well. Have a great day!

Monday, October 5, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/skull/drill/swim by 25's
200 easy choice skulling
1:00 rest
4 sets of:
2 x 50 @ 1:00 breast pull w/free kick
1 x 100 @ 1:45 - 50 swim neg split breaststroke, 25 breast kick on back, 25 fly kick on side
2 x 25 @ :10 rest - 25 LUNGBUSTER, 25 swim breaststroke build to FAST
:30 rest between sets.
1:00 rest after 4th set, then...
1 x 1800 as follows:
3 x 100's - 50 drill, 50 kick, desc the 50's kick 1-3
4 x 75's swim IM, desc the 75's 1-3 to something strong to juicy, then 4th 75 is IM drill
3 times through
1:00 rest
With fins,
12 x 150 @ 2:40 swim, desc 1-3 to all out smoking FAST
Finish up with...
1 x 400 kick choice
1 x 400 pull br 4/2
200 easy drill
6600 scy, 12k for the day. Stretch tonight if you can. Have a great day!

Monday Morning, October 5, 2009

RW - written for scy
Good speaking with you after workout yesterday, and great job with the kicking!

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 150 @ :15 rest as follows:
odds- drill/kick/swim by 25's
evens- drill/kick/skulling by 25's
12 x 50 @ :50
2- swim backstroke - keep head flat
2- swim free/NO FREE by 25's
1:00 rest - get HR immediately & OML
6 sets of:
3 x 75 swim free br 4/2 @ 1:10 - strong kick on 2nd 25 (even sets backstroke)
1 x 125 swim free br 4/2 @ 1:30
No rest between sets.
400 easy pull br 4/2 after 6th set = 5000 scy.
Do an excellent job in school today, eat well & drink plenty of water. Tomorrow we'll do some speedwork. Have a great day!

Monday Morning, October 5, 2009

SPRINTERS - written for scy
Great job yesterday!

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
6 x 150 @ :15 rest as follows:
odds- drill/kick/swim by 25's
evens- drill/kick/skull by 25's
12 x 50 @ :50
2- swim backstroke
2- swim free/NO FREE by 25's
1:00 rest - get HR immediately & OML
6 sets of:
1 x 250 pull free br 4/2 @ 3:20
1 x 150 swim free @ 1:40 - br 4/2 on 2nd 75
1 x 50 swim backstroke @ :35
1:00 rest after 1st & 3rd sets - get HR
200 easy loosen after 6th set = 5400 scy
Do an excellent job in school today, eat well and drink plenty of water. Speedwork tonight. Have a great day!

Monday morning, October 5, 2009

DISTANCE - written for scy
Big day today, don't dillydally in the warmup.

800 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
1:00 rest
4 sets of:
1 x 150 - 50 ra2 la2 free drill, 25 fly kick on side
:15 rest
3 x 50 swim/kick by 25's @ :50 (2nd & 3rd sets @ :45, 3rd set is IM order by 50's; 4th set free @ :40)
1 x 100 kick negative split
:30 rest between sets.
1:00 rest after 4th set - get HR immediately & OML
6 sets of:
4 x 50 kick @ :50 - #4 is FAST
1 x 300 @ 4:00 swim descend the 3 x 100 to all out FAST
BROKEN 150 kick:
75 kick FAST IM
:20 rest
50 kick FAST free
:10 rest
25 kick FAST choice
1:00 rest between sets, 100 easy after 3rd set.
200 easy loosen after 6th set = 7000 scy. Do an excellent job with school today, eat well, drink plenty of water. Have a great day!

Sunday, October 4, 2009

EC & RW - 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
3 sets of:
1 x 150 - 50 fist free drill, 25 fly kick on side, 50 choice drill, 25 choice kick
:15 rest
3 x 50 swim/kick by 25's @ :50 (2nd & 3rd set @ :45; 3rd set is IM order by 50's)
1:00 rest after 3rd set, get HR immediately & OML
12 x 200 as follows:
1- 100 drill, 100 kick negative split
:15 rest
2- swim choice, except 3rd 50 is kick @ 2:30
3- swim BIG negative split free br 4/2 on 2nd 100
:30 rest between sets.
Finish up with...
32 x 50 kick @ :50 - 3 easy, 1 FAST for time
100 easy loosen
100 kick FAST for time
200 easy drill = 6300 scy. Do an excellent job on your HW tonight, make sure you're ready for the week ahead. Have a great day!

Sunday, October 4, 2009

DISTANCE - written for scy
I'll swing by the Y at some point while you're in the water.

800 swim freestyle
400 reverse IM - each 100 is drill/drill/fly kick on side/breast kick on back by 25's
1:00 rest
3 sets of:
4 x 50 @ 1:00 - 25 ra2 la2 free drill, 25 breast pull w/free kick
1 x 200 - 50 swim negative split free, 50 2 fly/2 breast drill, 50 neg split breast, 50 kick choice ez/FAST by 25's
:15 rest between sets.
After 3rd set, get right into...
3 sets of:
4 x 75 @ 1:15 (same stroke for all 4 x 75's; switch strokes by set if you'd like - you'll have to hustle on the kick here!)
odds- drill/kick/drill by 25's
evens- kick/swim/kick by 25's
1 x 600 pull free br 3/5/7/9 by 50's, desc the 600's 1-3 to what you can
:30 rest between sets.
200 easy loosen after 3rd set = 5300 scy.
Make sure you eat right after workout; enjoy the Crop Walk - at least it's not raining today. Tomorrow morning we'll pick it up with some bigger kicking, then a big swim set on Tuesday. Have a great day!

Friday, October 2, 2009

SPRINTERS - written for scy
This will probably look familiar...

400 swim freestyle
400 reverse IM - each 100 is drill/swim/breast kick on back/fly kick on side by 25's
200 easy choice skulling
1:00 rest
4 x 300 @ :15 rest as follows:
#1- 50 ra la2 free drill, 25 choice kick
#2- 50 fist drill, 50 swim free br 4/2
#3- 50 choice backstroke drill, 50 2 fly/2 breast drill
#4- swim IM - 3 x 100 IM's continuously, desc 1-3 to what you can
6 x 150 @ 1:50 swim free br 4/2 on 2nd 75
Get HR immediately after #6 & OML
3 sets of:
1 x 250 IM** @ 4:00 - 25 fly, 50 back, 75 breast, 100 free br 4/2
6 x 75 swim @ 1:00 - odds are IM (NO FREE), evens are free br 4/2
6 x 50 swim @ 1:00 desc 1-3/4-6 to all out smoking FAST (1st set fly; 2nd set back; 3rd set breast)
Get HR after 6th 50 in each set
** 250 IM in 2nd set is 50 fly/75 back/100 breast/25 free br 4/2
250 IM in 3rd set is 75 fly/100 back/25 breast/50 free br 4/2
After 3rd set...
400 easy pull br 4/2
200 easy drill = 7000 scy
Congratulations on a HUGE week for you! Enjoy some time off tomorrow, rest up & eat well. Sunday at 2 p.m. Have a great day!

Friday Morning, October 2, 2009

RW - written for scy
Glad you're feeling better, do what you can today

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 150 @ :15 rest as follows:
75 IM drill, 50 choice kick, 25 breast pull w/free kick
After #4, continue right into:
24 x 50 in 4 sets of 6-
1-3 swim IM order by 25's
4-6 swim/kick choice by 25's
1st set of 6 @ :55
2nd set of 6 @ :50
3rd set of 6 @ :55
4th set of 6 @ :45
1:00 rest
6 x 300 as follows:
odds- pull free br 4/2 @ :20 rest
evens- swim negative split free @ 3:45 or negative split backstroke @ 4:15
400 easy loosen = 5000 scy. Enjoy your day off tomorrow, be sure to rest up & get your HW done. Sunday at 2 p.m. here in town; remember we'll go to Panera real quick after that. Have a great day!

Friday Morning, October 2, 2009

SPRINTERS - written for scy
Glad dinner went well!

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
2 x 250 @ :10 rest
100 choice free drill, 50 choice kick, 100 drill choice NO FREE
1:00 rest
1 x 400 pull free br 4/2
:20 rest
8 x 25 @ :35
odds- 1/2 FAST 1/2 drill
even- swim dps
6 x 75 @ 1:10
odds- swim free br 4/2 with BIG kick on 2nd 25
evens- swim/drill/swim by 25's NO FREE - build each swim 25 to a FAST finish
8 x 25 @ :35
odds- 1/2 FAST 1/2 drill
evens- swim build to a FAST finish
1 x 400 pull free br 4/2
1:00 rest
16 x 50 @ 2:00 speed set from a dive
Finish up with...
18 x 50
1-3 swim IM order by 25's
4-6 swim/kick by 25's
6 @ :50; 6 @ :45; 6 @ :40
200 easy = 5050 scy. Enjoy your short day at school today, see you at 1 p.m. Have a great day!

Friday Morning, October 2, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
8 x 100 @ :15 rest
2- 50 fist free br 3, 50 choice kick on back
2- 50 offside breathing free drill, 50 choice drill NO FREE
1:00 rest
12 x 100 swim free br 3
2- neg split @ 1:25
1- make interval @ 1:10
After #12, get HR immediately & OML
4 sets of:
1 x 300 swim negative split free br 3 @ 3:45
3 x 100 swim/kick by 50's desc 1-3 to all out blistering FAST @ 1:45
No rest between sets.
After 4th set, get HR immediately & OML; then...
Warmdown 8 x 50 drill/swim dps @ :10 rest = 6000 scy.
Great job this week! Enjoy your day off tomorrow and get excited for the meet. Sunday at 2 p.m. right here. Have a great day!

Thursday, October 1, 2009

SPRINTERS - written for scy
USA Swimming Scholastic All-American, congratulations!

400 swim freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
2 sets of:
1 x 75 @ 1:10 - 50 fist free, 25 breast kick on back
1 x 100 @ 1:40 - 25 ra back, 25 la back, 50 breast pull w/free kick
1 x 50 kick ez/FAST by 25's @ :50
1 x 125 - 25 fly kick on side, 50 swim neg split back, 50 swim neg split breaststroke
:30 rest between sets
6 sets of:
From the flags, 4 x 50 as follows...
1 x 30 @ :50
:05 kick FAST at flags, then swim in & do flip turn, drill to far end
1 x 20 @ :40 - swim FAST back to the flags, same stroke as drill
After 4th 50...
1 x 100 swim FAST
OR
2 x 75 swim desc 1-2 to all out juicy FAST @ 1:30
:30 rest between sets
After 4th set, get right into...
5 sets of:
3 x 125 pull free br 4/2 @ 1:40
5 x 25 dolphin kick FAST to the breakout @ 15 meters, then easy to the end, @ :30
No rest between sets.
200 easy loosen after 5th set = 6200 scy. Enjoy dinner tonight, and congratulations again on your Scholastic All-American award! Have a great day!