Tuesday, December 1, 2009

DISTANCE - written for scy
Big day today!

800 swim freestyle
400 reverse IM - 4 x 100 IM's, odds are drill, evens are swim
1:00 rest
2 x 300 @ :15 rest as follows:
50 fist free, 50 drill/swim by 25's choice NO FREE
8 x 75 @ 1:15
2- 50 ra2 la2 free drill, 25 breast pull w/free kick
2- 50 choice back drill, 25 fly kick on side
12 x 50 as follows:
2- swim/kick by 25's @ :50
1- swim free br 3 @ :35
1:00 rest - get HR immediately & OML
2 x 200 @ 3:00 - 100 swim choice, 100 kick
4 x 75 swim free br 3/5/3 by 25's @ :55
1 x 300 swim IM - get time (75 of each stroke or 50 of fly/back/breast - 2x) - get time
:30 rest
2 x 200 @ 3:00 - 100 swim choice, 100 kick
6 x 100 swim free br 3 @ 1:15
1 x 300 swim IM - as above, faster than #1
:30 rest
2 x 200 @ 3:00 - 100 swim choice, 100 kick
9 x 100 swim free br 3 - 2 negative split @ 1:25, 1 swim @ 1:10 - strong here, but not all out
1 x 300 swim IM - as above, fastest of the day
200 easy loosen = 7100 scy.
Eat real big today, stay hydrated as well. Tomorrow will be plenty of drilling & some pulling, probably a fin set at the end. Have a great day!

Monday, November 30, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/drill/kick/drill by 25's
200 easy choice skulling
1:00 rest
9 x 100 in sets of 3:
2- 50 choice free drill, 50 choice different drill free or kick - @ :10 rest
1- swim free - br 4/2 on 2nd 50 (1st round on 1:25; 2nd round @ 1:20; 3rd round @ 1:15)
9 x 100 in sets of 3:
2- 50 choice drill backstroke, 50 choice different drill backstroke or kick - @ :10 rest
1 x 100 swim backstroke - try to have a slightly faster tempo to your stroke on the 2nd 50 without frying your legs to do it - 1st set @ 1:30; 2nd set @ 1:25; 3rd set @ 1:20
Get HR after last 100
1:00 rest
3 sets of:
4 x 50 kick choice @ :50
4 x 25 @ :35 -
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST
No rest between sets. After 3rd set, continue right into...
6 x 50 swim free @ :40 negative split - evens can be free/NO FREE if you'd like
1:00 rest
With fins:
3 x 50 swim desc 1-3 to juicy FAST @ 1:00 - vertical dolphin kick between 2nd & 3rd 50
3 x 75 swim desc 1-3 to FAST @ 1:30 - vertical dolphin kick between 2nd & 3rd 75
3 x 100 swim desc 1-3 to smoking FAST @ 2:00 - vertical dolphin kick between 2nd & 3rd 100
3 x 75 - as above
3 x 50 - as above
We can go 2 sets of the above, or instead just go 6 of each distance - let me know what you'd like to do.
200 easy warmdown = 6300 scy.
Stretch tonight, get a good sleep. Have a great day!

Monday Morning, November 30, 2009

RW - written for scy
Thanks for your call yesterday, we missed having you at workout

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
12 x 100 as follows:
odds- 50 choice drill, 50 kick w/great breakouts @ 1:45
evens- swim negative split free @ 1:25 (some can be neg split backstroke, @ 1:35)
3 sets of:
6 x 25 @ :40
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST
5 x 50 kick choice ez/FAST by 25's @ :50
1 x 300 swim negative split backstroke - get time, desc 1-3 to what you can
1:00 rest between sets
After 3rd set, get HR
Finish up with...
4 x 200 kick choice, desc 1-4 to what you can, all @ :30 rest
200 easy drill = 5300 scy
Eat well today, stay hydrated. I'll give you a call tonight to see how things are going. Have a great day!

Monday Morning, November 30, 2009

DISTANCE - written for scy
Great job yesterday - for Tuesday, we'll have to go until 7:30 a.m.

800 swim free
400 reverse IM - each 100 is drill/swim/drill/kick
1:00 rest
8 x 50 drill @ :10 rest - odds are catch-up free, evens are choice free drill
1 x 800 swim freestyle - moderate negative split
:30 rest
6 x 75 @ 1:15 - breast pull w/free kick, swim breaststroke, swim backstroke by 25's
1 x 800 - 150 swim freestyle, 25 swim backstroke, 25 swim breaststroke - strong negative split
:30 rest
12 x 50 @ :50 as follows:
2- swim free br 3/5 by 25's
2- swim free/breast by 25's
1 x 1200 swim freestyle - each 400 is 300 free, 50 back, 50 breast, desc 1-3 to what you can
1:00 rest
With fins:
32 x 25 @ :40 in sets of 8:
1&2: - 1/2 FAST 1/2 drill
3&4: swim build to FAST
5&6: swim all out FAST
7&8: breast pull w/free kick
200 easy loosen after #23 = 6350 scy.
Eat well today, stay hydrated. We'll be done tomorrow by 7:30 a.m. - we need to go 7000 scy. Two weeks until the meet, keep up the good work. Have a great day!

Monday Morning, November 30, 2009

SPRINTERS - written for scy
Great job yesterday

400 swim freestyle
400 reverse IM -e ach 100 is drill/swim/drill/kick
200 easy choice skulling
1:00 rest
2 x 125 @ :10 rest - 50 fist free, 75 drill/swim/drill breast by 25's - fast hands back to the front
4 x 50 @ :10 rest - 25 swim free, 25 skulling
2 x 125 @ :10 rest - 50 choice drill breaststroke, 50 swim breaststroke, 25 breast kick on back
4 x 50 @ :55 breaststroke - swim/drill or swim/kick by 25's
1:00 rest
4 x 50 swim choice @ :45
4 x 225 swim free @ 2:45 - br 4/2 on last 50
4 x 50 swim choice @ :45
4 x 125 swim free @ 1:30 - br 4/2 on last 50
1 x 1200 as follows:
400 pull free w/choice equipment - br 4/2 on even 100's
400 swim backstroke - head back, good hip rotation, steady kick
400 pull free w/choice equipment, br 4/2 throughout
1:00 rest - get HR
With fins:
24 x 25 @ :40 as follows:
1- 1/2 FAST 1/2 easy
2- swim build to FAST
3- all drill
4- all FAST
200 easy loosen = 5700 scy.
Eat well today, stay hydrated. Speedwork this afternoon - have a great day!

Sunday, November 29, 2009

EC/JD/RW/AL - written for scy
It's great to have Ashley with us for workout today - thanks for coming!

400 swim freestyle (JD go an 800)
400 reverse IM - each 100 is 50 drill/kick by 25's (IM order by 100), then 50 drill/swim breaststroke
200 easy choice skulling (JD- skip this)
1:00 rest
6 x 100 as follows @ 1:40
odds- 50 choice free drill, 50 drill/kick by 25's in main 200 stroke
evens- 50 swim moderate free, 50 swim/kick by 25's in main 200 stroke
8 x 75 as follows:
2- swim/kick/swim by 25's in main 200 stroke, build the last 25 swim to strong @ 1:15
2- swim free @ :55
1:00 rest - get HR immediately & OML
4 sets of:
4 x 75 drill/swim/drill by 25's in main 200 stroke @ 1:20
4 x 50 swim at 200 Goal Pace, same stroke as above, @ 1:10
1 x 100 swim/kick - desc 1-3 to all out FAST
:30 rest between sets. After 4th set, skip 100 sw/k & get right into...
12 x 50 pull free @ :50 - EC br 4/2 throughout
1:00 rest
Until we run out of time...
3 x 50 kick descend 1-3 @ 1:00 - #3 should be smoking FAST
BROKEN 75: 3 x 25 kick FAST @ :10 rest
25 easy choice
200 easy drill @ 4:00 p.m. = approximately 6300 scy
Stretch tonight, eat well and have plenty of fluids. Make sure you're ready for the week ahead. Have a great day!

Friday, November 27, 2009

EC & RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 drill/kick by 25's, then 50 drill in 4th best stroke
200 easy choice skulling
1:00 rest
8 x 50 @ :10 rest
2- fist free, feel water on forearms
2- drill/swim NO FREE
2 sets of:
2 x 125 @ 2:10 (2:00 if you'd prefer) 25 breast kick on back, 75 d/sw/d by 25's, 25 choice kick
5 x 50 swim free/NO FREE by 25's @ :45; 2nd set @ :40 - if going backstroke, go all backstroke
No rest between sets.
After 2nd set, get right into...
8 x 75 swim free @ :55 - EC br 4/2 on last 25
1:00 rest - check HR

YOUR CHOICE:

A) - 3 sets of:
3 x 50 easy @ :55
1 x 75 swim FAST @ 1:40
3 x 50 easy @ :55
2 x 75 swim FAST @ 1:40
3 x 50 easy @ :55
3 x 75 swim FAST @ 1:40
200 easy loosen in between sets

OR...
B) - 12 sets of:
3 x 50 easy @ :55
1** x 75 swim FAST @ 1:30
** - in 4th, 8th & 12th sets, go 2 x 75 FAST @ 1:30

OR...
C) - 12 sets of:
3 x 50 swim easy @ :55
1 x 75 swim FAST @ 1:30
After 3rd, 6th, 9th & 12th sets...
BROKEN 100 - 50 FFT/:10 rest/2 x 25 FFT @ :10 rest

Warmdown as much as you need to. Sunday at 2 p.m. right here. Eat well this weekend, stay well hydrated, stretch if you can and rest up for next week. Have a great day!

Friday Morning, November 27, 2009
Great job yesterday - 1:03.6, what a crank!

DISTANCE - written for scy
The kick set will take a while...

800 swim freestyle
400 reverse IM - each 100 is 50 drill/kick by 25's, then 50 choice breaststroke drill
1:00 rest
9 x 100 as follows:
2- 50 catch-up free, 50 drill choice NO FREE @ 1:40
1- swim/kick by 50's - same stroke you drill on 2nd 50 of 100's above - @ 1:40
18 x 50 as follows:
1- swim negative split free br 3 @ :45
1- swim free/NO FREE by 25's @ :45
1- swim/kick choice by 25's @ :45
1:00 rest - get HR immediately & OML
15 x 150 as follows:
1&2 as follows:
25 - LUNGBUSTER @ :40
50- swim/kick by 25's @ :50
75 kick all out smoking FAST
#3- 50 kick FAST @ 1:00/2 x 25 kick FAST @ :40/50 kick FAST @ 1:00 - all should be juicy
After #15...
800 pull free br 3/5/7/9 by 50's
200 easy drill = 6250 scy.
Enjoy the day off tomorrow. Rest up this weekend, eat well. Sunday right here at 2 p.m. Have a great day!

Friday Morning, November 27, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 drill/kick by 25's, then 50 choice breaststroke drill
200 easy choice skulling
1:00 rest
1 x 400 - 50 offside breathing drill, 50 easy kick to loosen up your legs
:20 rest
1 x 400 - 50 drill, 50 swim - all backstroke
:20 rest
1 x 400 - 75 drill/swim/drill breaststroke, 25 fly kick on side
:20 rest
12 x 75 as follows:
2- swim free @ 1:10 - br 4/2 on 2nd 25, build legs to strong on 3rd 25
2- 50 swim, 25 drill - all backstroke, @ 1:15
2- breaststroke @ 1:20 - d/sw/d by 25's or sw/d/sw by 25's - your choice
1:00 rest - get HR immediately & OML
SPEEDSET: 16 x 50 @ 2:00 FAD
Choice warmdown until you feel loose. Stretch today if you can - get a nap as well. This afternoon at 1:30 p.m.? (I have to leave for the AP by 3:30; RW will be here by 1:30 today, too.) Have a great day!

Thursday, November 26, 2009

EC/JD - written for scm

400/400/200
or...
800/400
The IM is drill/drill/swim/kick by 25's
1:00 rest
8 x 75 @ 1:20 -
2- 50 catch-up free, 25 breast kick on back
2- 50 choice drill NO FREE, 25 fly kick on side
6 x 150 as follows:
odds- swim negative split free @ 2:15
evens- drill/swim by 25's, IM order by 50's
1:00 rest - get HR immediately & OML
3 sets of:
3 x 100 swim/kick by 50's @ 1:45
1 x 100 swim FAST @ 2:00
3 x 100 swim/kick by 50's @ 1:35
1 x 100 swim FAST @ 2:00
3 x 10 swim/kick by 50's @ 1:30
1 x 100 swim FAST @ 2:00
You can change strokes on the 100's swim from set to set; one set is free, one set is IM, one set choice
200 easy loosen = 6300 or 6500 scm. Enjoy the rest of the day - we all have a lot to be thankful for! See you tomorrow at the Y, regular time. Have a great day!

Wednesday, November 25, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 drill, 50 choice backstroke drill
200 easy choice skulling
1:00 rest
8 x 100 @ 1:40 as follows:
1-4 50 choice free drill, 50 choice drill NO FREE
5-8 50 swim free br 4/2, 50 swim-kick by 25's - same stroke you drilled on the 1st four 100's8 x 200 as follows:
odds- swim negative split free @ 2:40 - desc 2nd 100 1-4 to what you can
evens- 150 swim negative split backstroke, desc 2nd 75 to what you can, then 50 drill backstroke
8 x 25 @ :40 - "jungle" sprints
1:00 rest - check HR
With fins, 2 sets of:
3 x 50 @ 1:00 LUNGBUSTER/swim by 25's, desc 1-3 to all out FAST
3 x 50 swim @ 1:00 desc 1-3 to all out smoking FAST
1 x 50 @ 1:00 - LB/swim - equal or better your fastest swim from the 1st set of 3 x 50
3 x 75 swim @ 1:30 desc 1-3 to all out smoking FAST
1 x 50 @ 1:00 - LB/swim - equal or better to your fastest 50 from the 1st set
3 x 50 swim @ 1:00 desc 1-3 to all out FAST
1 x 50 @ 1:00 - LB/swim, as above
1:00 rest between sets.
1 set free, 1 set backstroke
Finish up with more work on breaststroke hands/head position
200 easy drill = approximately 5800 scy
Stretch tonight, get to sleep early so you can do drylands tomorrow morning. 7-9 a.m. at the RAC tomorrow. Have a great day!

Wednesday Morning, November 25, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 drill/swim, then 50 choice backstroke drill
200 easy choice skulling
1:00 rest
4 x 100 @ :10 rest - 50 offside breathing free drill, 50 ra2 la2 backstroke drill
4 x 100 @ :10 rest - 50 swim backstroke, 50 breaststroke kick on back
4 x 100 @ :10 rest - 50 choice breaststroke drill, 50 swim breaststroke - take 1 less stroke on 2nd 25
24 x 50 in 3 sets of 8 as follows:
4- pull free @ :50 w/choice equipment, br 4/2 on 2nd 25
4- drill/swim by 25's @ :10 rest - 1 set of 4 free; 1 set of 4 back; 1 set of 4 breaststroke
1:00 rest - get HR immediately & OML
Think about the drill we talked about in the shallow end yesterday, shooting your hands up out of the water as quickly as you can - try to do that on the next set...
With fins, 3 sets of:
4 x 75 @ 1:20 - 50 12 kicks free, 1 explosive breast pull - try to get your head facing the bottom of the pool at the end of each explosive stroke, then 25 fly kick on side
4 x 25 @ :40 - breast pull w/dolphin kick - get up real high on the press, then again with the explosive recovery back to the front, trying to be face down at the end of each stroke
No rest between rest.
200 easy loosen after 3rd set = 4800 scy. See you this afternoon, have a great day!

Tuesday, November 24, 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 75 @ :10 rest - 50 choice free drill, 25 breast kick on back
3 x 150 @ :15 rest - 50 swim free, 05 choice breaststroke drill, 50 swim breaststroke - 1 less stroke on 2nd 25
7 x 50 @ :55 drill/swim by 25's backstroke - build 25 swim to a FAST finish
8 x 25 swim @ :35 - 1/2 FAST 1/2 drill - odds are free, evens are back or breast
1:00 rest - get HR immediately & OML
6 sets of (3 sets backstroke on the FAST swims, 3 sets breaststroke):
2 x 100 swim free @ 1:10
1 x 50 swim FAST
50 drill @ 1:30
2 x 100 swim free @ 1:15
1 x 75 swim FAST
75 drill
1:00 rest between sets
Warmdown at least 600 yards before you get out (that would bring you to 6900 scy). Stretch tonight before you go to sleep. All easy tomorrow morning, then tomorrow afternoon some speedwork. Have a great day!

Tuesday Morning, November 24, 2009

RW - written for scy
I hope you're feeling better today! Pretty moderate today, adjust the intervals if you need to.

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick choice
200 easy choice skulling
1:00 rest
2 sets of:
4 x 50 offside breathing free drill @ :10 rest
4 x 75 @ 1:15 - drill/swim/drill backstroke by 25's
4 x 150 @ 2:20 as follows:
1st set- swim free/kick on back/swim free by 50's
2nd set - swim back/kick with board/swim back by 50's
No rest between sets
After 2nd set, get HR immediately & OML
Finish up with...
16 x 50 as follows:
4- pull free @ :50
4- swim choice @ :45
4- pull free @ :45
4- swim choice @ :40
200 easy loosen = 4200 scy.
We'll get into some juicy kicking on Wednesday before you hit the road for the holiday. Then Friday we'll pick it up with some speedwork. Have a great day!

Tuesday Morning, November 24, 2009

DISTANCE - written for scy
Big day today!

800 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/choice kick by 25's
1:00 rest
4 x 50 choice freestyle drill @ 1:00
4 x 50 @ 1:00 - 25 breast pull w/free kick, 25 breast kick on back by 25's
4 x 125 @ 2:15 - 50 2 fly/2 breast drill, 25 swim fly, 50 swim negative split free br 3
6 x 600 swim free desc 1-3 @ :30 rest, 4-6 @ 9:00 - #'s 3 & 6 should be juicy
12 x 50 kick FAST @ 1:15 - all as FAST as you can go
200 easy loosen = 6500 scy
Eat well today, have plenty of water throughout the day. Off tomorrow, then Thursday Morning at 7 a.m. at the RAC (Friday back here at regular time). Have a great day!

Monday, November 23, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM drill - 1st 50 of each 100 is drill choice of that stroke, 2nd 50 of each 100 is breast pull w/free kick
200 easy choice skulling
1:00 rest
1 x 250 - odd 50's are drill/swim breaststroke by 25's, even 50 are choice free drill
:10 rest
4 x 75 @ 1:15 - swim breast/free/breast by 25's - build 25's breast to FAST
6 x 50 swim as follows:
odds- swim/kick choice NO FREE by 25's @ :45
even- swim breast/free by 25's @ :40
1:00 rest - get HR immediately & OML
12 x 300 @ 4:40 as follows:
1- 200 IM drill/swim by 25's, 100 kick FAST
2- 100 drill IM, 200 kick FAST
3- all kick FAST
4- swim BIG negative split freestyle
4 x 75 pull free br 4/2 @ 1:10
1:00 rest
15 x 50 @ 1:00 - all kick FAST, as FAST as you can go for each 50!!
200 easy loosen = 6700 scy
Be sure to stretch tonight, drink lots of water. Have a great day!

Monday Morning, November 23, 2009

RW - written for scy
We missed having you here yesterday, hope your paper turned out great!

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 75 @ :10 rest - 50 fist free drill, 25 fly kick on side
1 x 100 @ 1:40 - 50 swim free, 50 choice back drill
2 x 50 @ :50 swim backstroke - moderate negative split
No rest between sets.
After 3rd set, continue right into...
12 x 50 swim @ :45
2- free
2- backstroke
1:00 rest - get HR immediately & OML
18 x 150 @ 2:00 as follows:
2- swim moderate negative split free
2- swim 75 free, 75 back
2- swim 100 free, 50 choice kick
200 easy drill after #18 = 5550 scy.
Eat well today, drink plenty of water. Let me know when you've had a chance to speak with the HS school coach. Have a great day!

Monday Morning, November 23, 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 skulling
1:00 rest
3 sets of:
2 x 75 @ :10 rest - 50 fist free, 25 fly kick on side
1 x 100 @ 1:40 - 50 swim free, 50 choice backstroke drill
2 x 50 swim backstroke @ :50 - moderate negative split
No rest between sets.
After 3rd set, continue right into...
12 x 50 pull free br 4/2 @ :45
1:00 rest - get HR immediately & OML
18 x 150 all @ 2:00
2- swim moderate negative split free br 4/2 on 2nd 75
2- swim 100 free br 4/2 on 2nd 50, 50 swim backstroke
2- swim 100 free br 4/2 on 2nd 50, 50 choice kick
200 easy drill after #18 = 5550 scy.
Do an excellent job in school today, eat well & stay hydrated. Big kicking this afternoon. Have a great day!

Monday Morning, November 23, 2009

DISTANCE - written for scy
Great job yesterday! All one set today, more moderate than yesterday...

800 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
6 x 75 @ 1:20
odds- 50 fist free drill, 25 fly kick on side
evens - 50 swim free br 3, 25 breast pull w/free kick
3 x 50 swim breast/free by 25's @ :45
3 x 50 swim breast/free by 25's @ :55 - desc 1-3 to what you can
1 x 400 pull free br 3/5 by 50's @ 5:30
4 x 100 @ 1:40 - 50 choice drill, 50 2 fly/2 breast drill
6 x 50 swim/kick by 25's @ :50 - odds all free, evens choice NO FREE
1 x 600 pull free br 3/7 by 50's @ 8:15
4 x 150 @ 2:30 - 75 swim IM, 75 kick - desc the 3 x 25 kick to something FAST
6 x 75 swim 50 back, 25 breast @ 1:10
15 x 100 swim free as follows:
2- swim negative split @ 1:25
1- swim @ 1:15
200 easy drill = 6700 scy
Make sure you eat well today and drink plenty of water. Tomorrow will be big kicking - eat your Wheaties! Have a great day!

Sunday, November 22, 2009

EC/JD/RW - written for scy
Big day today, warm up well...

400/400*/200 - EC & RW
800/400* - JD
*400 IM is 50 drill/swim by 25's, 50 choice kick
1:00 rest
3 x 200 @ 3:20 - 50 offside breathing free drill, 50 choice drill NO FREE
3 sets of:
2 x 125 @ 2:10 - 75 swim/kick/swim by 25's, 50 drill - same stroke as 75
3 x 50 swim/kick by 25's @ :50 (@:45 in 2nd set; @ :40 in 3rd set)
No rest between sets. After 3rd set, continue right into...
8 x 25 @ :35
odds- 1/2 swim FAST, 1/2 drill
evens- swim build to FAST finish
1:00 rest - get HR immediately & OML

6 sets of:
3 x 75 @ 1:40 swim desc 1-3 to all out smoking FAST
75 drill @ 1:40
1* x 50 @ 1:10 swim at 2nd 50 split of 100 Goal Time
EC- 25.8 or better, free;
JD- 26.5 or better, fly;
RW- 24.2 or better, free
**- in 2nd set, go 2 x 50; in 3rd & 4th sets, go 3 x 50; in 5th set go 2 x 50; in 6th set go 1 x 50
100 easy drill after 3rd set
After last set, warmdown with...
12 x 50 @ :55
2- swim free;
2- drill/swim choice
EC/RW- 6200 scy
JD- 6400 scy
Stretch tonight if you can, eat well and drink plenty of water. Make sure you're ready for the week ahead at school. Have a great day!

Friday, November 20, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 drill/swim by 25's, 50 kick choice/breast on back by 25's
200 easy choice skulling
1:00 rest
4 x 100 @ 1:40 - 50 choice free drill, 50 choice back drill
4 x 75 @ 1:15 - 25 fly pull w/free kick, 25 choice fly drill, 25 fly kick on side
16 x 25 @ :35 as follows:
1-8:
2- breast pull w/free kick
2- breaststroke swim
9-16:
2- 2 breast/2 fly drill
2- swim fly
1:00 rest get HR immediately & OML
3 sets of:
6 x 50 swim, desc 1-3/4-6 to something juicy @ 1:00
1 x 300 swim IM (4 consecutive 75's IM - no free), desc 1-3 to what you can
1:00 rest between sets.
With fins:
9 x 150 swim desc 1-3 @ 2:40 to something all out smoking FAST
Finish up with...
1 x 800 kick choice - doesn't have to be FAST, just a steady, consistent kick - on your back or with a board
200 easy drill = 6250 scy.
Rest up this weekend, enjoy some time off. See you on Sunday, have a great day!

Friday Morning, November 20, 2009

RW - 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
4 x 50 @ :10 rest - offside breathing freestyle drill
3 x 200 @ :20 rest - 50 swim freestyle, 50 drill/swim by 25's NO FREESTYLE
8 x 75 @ 1:20 as follows:
2- drill/kick/drill by 25's
2- swim/drill/swim by 25's
Go the first 4 x 75's free, the last 4 x 75's NO FREE
12 x 50 as follows:
2- swim negative split free @ :40
2- swim free/NO FREE by 25's @ :40
1:00 rest - get HR immediately & OML
4 sets of:
4 x 25 swim FAST @ :40 - get times, add together
3 x 100 swim - same stroke as 25's - desc 1-3 to all out smoking FAST @ 1:40 - how close can you come to your time from the 4 x 25's?
100 easy drill - same stroke as the 100's
1:00 rest between sets.
400 easy choice after the 4th set = 5400 scy.
Eat well this weekend, stay hydrated and rest up. We'll have a real good workout on Sunday at the Y, 2 p.m. Have a great day!

Friday Morning, November 20, 2009

DISTANCE - written for scy
Great job so far this week; this workout will take a while, so be expeditious in the warmup.

800 swim freestyle
400 reverse IM - each 100 is swim/kick/drill/kick by 25's
1:00 rest
8 x 50 @ 1:00
2- fist free drill
2- 2 fly/2 breast drill
9 x 100 @ 1:40 as follows:
2- 50 catch-up free drill, 50 choice drill NO FREE
1- 50 swim neg split free, 50 drill/swim backstroke by 25's
8 x 150 @ 2:00 swim neg split free, except evens are 50 free br 3, 50 free br 5, 50 swim back
1:00 rest - get HR immediately & OML
18 x 100 as follows, all @ 1:30
1- swim, except 3rd 25 is kick
2- kick, except 3rd 25 is swim
3- all kick FAST
Can you go the 3rd & 6th sets of 3 @ 1:25??
After last 100, finish up with..
With fins:
20 x 25 @ :45
1- 1/2 FAST 1/2 drill
2- swim build to FAST finish
3- all drill
4- swim all FAST
200 easy drill after last 25 = 6200 scy.
Eat well and stay hydrated this weekend. Enjoy some time off and rest up for next week. Sunday at 2 p.m. right here. Thanksgiving Day at the RAC, 7-9 a.m. Have a great day!

Friday Morning, November 20, 2009

SPRINTERS - written for scy
Great job yesterday!

400 swim freestyle
400 reverse IM - each 100 is swim/kick/drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 offside breathing free drill @ :10 rest
3 x 200 @ :20 rest - 50 drill/50 swim - you can switch strokes from 200 to 200
4 x 100 @ 1:40 - 50 swim neg split free, 50 drill/swim by 25's NO FREE - build the swim 25 to a strong finish
12 x 75 as follows:
3- IM drill - 25 of each stroke - @ 1:20
2- swim IM - 25 of each stroke
1- all kick, middle 25 is build to FAST finish
8 x 25 @ :40
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST finish
1:00 rest - get HR immediately & OML
SPEEDSET: 16 x 50 @ 2:00 from a dive
Warmdown as you'd like
Approx 4500 scy.
Eat well and stay hydrated today. Have a great day!

Thursday, November 19, 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
2 sets of:
2 x 125 - 50 fist free drill, 75 drill/swim/drill breaststroke @ :10 rest
2 x 125 - odd 25's are choice kick, but each 25 is different, even 25's are swim breast build to a FAST finish, also @ :10 rest
1 x 300 - each 100 is 50 swim free br 4/2, 50 swim/kick by 25's - NO FREE OR BREAST on the 50 swim/kick
:30 rest between sets
After 2nd set, get right into...
8 x 50 as follows:
2- swim neg split free br 4/2 on 2nd 25 @ :40
2- swim/kick choice @ :45
After last 50, get HR immediately & OML
1:00 rest
6 x 300 swim free @ 3:40
#1- 200 cruise, 100 strong br 4/2
#2- 100 cruise, 200 strong - br 4/2 last 100
#3- all strong, br 4/2 on last 100 - swim as you feel, but should be about 90%
Same for #'s 4-6
1:00 rest - get HR immediately & OML
18 x 100 all @ 1:25 as follows:
1- swim choice, except 3rd 25 is kick
2- kick choice, except 3rd 25 is swim
3- all kick, make the interval
No rest between sets of 3; can you go 3rd & 6th sets of 3 all @ 1:20??
400 easy drill after last 100 = 7000 scy.
Eat well tonight and have plenty of water; be sure to do exactly what the Dr's are telling you to do...EXACTLY, word for word! Have a great day!

Thursday Morning, November 19, 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
8 x 75 @ :10 rest as follows:
drill/swim/drill by 25's - 2 free, 2 NO FREE
1:00 rest
3 x 50 swim IM order by 25's @ :50
4 x 100 kick choice negative split @ 1:40
1 x 300 swim backstroke - desc the 3 x 100's to something strong
:30 rest
3 x 50 swim IM order by 25's @ :50
4 x 100 kick choice @ 1:30 - negative split if you can
1 x 300 pull free
:30 rest
3 x 50 swim IM order by 25's @ :50
4 x 100 kick choice @ 1:20 - make the interval, go @ 1:25 if you have to
100 easy choice
:30 rest
15 x 50 kick FAST @ 1:00 - all FAST, as FAST as you can go
8 x 50 easy choice drill or pull @ :55
5100 scy
Do an excellent job in school today, let me know how your conversation with the HS coach goes. Have a great day!

Thursday Morning, November 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
12 x 50 as follows:
2- catch-up free drill @ 1:00
2- 25 breast pull w/free kick, 25 choice backstroke drill
6 x 100 @ 1:40 as follows:
odds- 50 swim negative split back, 50 swim negative split breast
evens- 25 fly pull w/free kick, 25 swim fly, 25 fly kick on side, 25 choice drill
1:00 rest - get HR immediately & OML
3 sets of:
2 x 450 swim negative split free br 3 @ 5:40
1 x 300 IM swim, desc 1-3 to what you can (75 of each stroke)
1:00 rest between sets
200 easy drill after 3rd set = 6200 scy
Do an excellent job in school today, eat well & stay hydrated. Have a great day!

Wednesday, November 18, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
3 x 100 @ :10 rest - 50 fist free, 50 choice
4 x 75 @ 1:15 50 swim, 25 drill - all NO FREE
4 x 125 swim - odd 25's are IM order, even 25's are free - @ 2:00
4 x 50 swim free/NO FREE by 25's @ :45
8 x 25 @ :35 - 1/2 swim FAST 1/2 drill
1:00 rest - get HR immediately & OML
6 sets of:
3 x 75 swim desc 1-3 to all out smoking FAST @ 1:40
Last 75 is @ 2:00, with a 50 drill immediately following the 75 swim; then...
1** x 50 swim at 2nd 50 split of 100 Goal Time @ 1:10 (anything 25.9 or better counts)
** - add 1 x 50 to each round, up to 3 x 50; then repeat 3 x 50, then back down to 1 x 50
after 3rd set, go 1 x 200 easy choice drill;
after 6th set, finish up with...
8 x 50 as follows:
25 FAST from a dive, then easy drill back to the end
200 easy loosen = 5250 scy
Stretch tonight if you can, and go easy on the drylands tomorrow morning. Have a great day!

Wednesday Morning, November 18, 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 @ 1:20 - 50 fist free drill, 25 breast kick on back
4 x 75 @ 1:20 - 50 choice drill NO FREE, 25 fly kick on side
6 x 100 as follows:
odds- swim/kick by 100's free @ 1:30
evens- swim/kick by 50's NO FREE @ 1:30
24 x 50 as follows in 4 sets of 6:
3- swim neg split back
2- swim/kick choice NO FREE
1- swim ez/FAST by 25's - same stroke as swim/kick 50's
1st set of 6 @ :50
2nd set of 6 @ :45
3rd set of 6 @ :50
4th set of 6 @ :40
1:00 rest
Do a good job with this set, make sure the FAST stuff is really FAST
6 rounds of:
6 x 25 @ :40 (2 sets of 3 x 25)
1- 1/2 FAST 1/2 drill
2- swim build to FAST
3- LUNGBUSTER
1 x 150 swim negsative split - 2nd 75 should be 90% or better each time
:30 rest between sets
200 easy drill after 6th round = 5400 scy
Eat well today, keep up the good work in school, and get excited for the Waukesha meet! Have a great day!

Wednesday Morning, November 18, 2008

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of (one set backstroke, one set breaststroke):
6 x 50 @ :10 rest choice drill - all the same stroke
3 x 150 @ :10 rest - 50 swim negative split, 25 drill - same stroke as 50's above
No rest between sets.
24 x 50 as follows:
3- pull free br 4/2
2- swim back/breast by 25's
1- swim/kick choice by 25's
1st set of 6 all @ :50
2nd set of 6 all @ :45
3rd set of 6 all @ :50
4th set of 6 all @ :40
After last 50...
1 x 600 swim backstroke - roll hips evenly, keep head flat, good breakouts throughout
1:00 rest
With fins:
24 x 25 @ :40
1- swim 1/2 FAST 1/2 drill
2- swim build to FAST
3- all drill
4- swim all FAST
200 easy drill after last 25 = 5100 scy
Eat well today, stay hydrated, go easy on your side. Have a great day!

Wednesday Morning, November 18, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
1:00 rest
4 x 75 @ 1:20 - 50 choice free drill, 25 breast kick on back
4 x 75 @ 1:20 - 50 choice drill NO FREE, 25 fly kick on side
6 x 100 as follows:
odds- swim/kick free by 50's @ 1:30
evens- swim/kick NO FREE by 50's @ 1:40
1:00 rest - get HR immediately & OML
3 sets of (all 300's @ 5:00):
1 x 300 - 200 IM drill/swim by 25's, 100 kick FAST
1 x 300 - 100 IM drill, 200 kick FAST
1 x 300 kick - all FAST
1 x 300 swim BIG negative split, desc 2nd 150 1-3 to what you can, #3 should be juicy
No rest between sets.
200 easy loosen after 3rd set = 6200 scy
Eat well today, stay hydrated and do an excellent job in school. Have a great day!

Tuesday, November 17, 2009

SPRINTERS - written for scy
Big day today, don't dilly dally in the warmup!

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
200 easy skulling
1:00 rest
14 x 50 as follows:
odds- choice drill @ 1:00
evens- swim/kick by 25's @ :50 - same stroke as 50 drill above
4 x 200 @ 3:15
100- kick/drill by 25's - build kick to strong
100 swim - negative split each 50, same stroke as 1st 100
1:00 rest - get HR immediately & OML
9 x 150 swim free @ 1:50 as follows:
1&2: moderate negative split, br 4/2 on 2nd 75
3- swim free for time, desc 1-3 to what you can; if you can go 1:36 on #3, go 1:36 (if you can go 1:26, go 1:26)
12 sets of:
2 x 50 kick negative split @ :45
:20 FAST vertical dolphin kick w/bleach bottle
3 x 25 kick FAST @ :35 - some sets can be w/board, trying to go 14's or better
1 x 100 swim negative split backstroke @ 1:30 (sets 1-3 & 7-9) or swim IM desc 1-3 @ 1:30 (sets 4-6 & 10-12)
No rest between sets.
200 easy drill after 12th set = 7350 scy.
Eat well tonight, stretch if you can and drink plenty of water. Some speedwork tomorrow morning, then something fast tomorrow night. Have a great day!

Monday, Noveember 16, 2009

GRAND PRIX RESULTS

Congratulations to Erin Caflisch, Ryan Whalen and Ashley Lancey, all of whom raced at the Minneapolis Grand Prix this weekend; everybody raced well, and everybody made Finals in at least one event. It was the first time Erin & Ashley had swum in a Grand Prix event, making their showing in Finals even more impressive...

Erin Caflisch
200 Free - 1:52.78, finished 18th;
100 Free - 51.77, 9th place overall, winning the Consolation Final

Ryan Whalen
50 Free - 21.76 in prelims, 22.00 in Finals, finishing 22nd overall (out in 10.4 in Finals)

Ashley Lancey
200 Fly - 2:12.69, 23rd overall

Next up is the Nike Challenge meet in Waukesha, WI, December 11-13. Keep up the good work!

Tuesday Morning, November 17, 2009

RW - written for scy
Great job this weekend - outstanding speed you have!

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
200 easy choice skulling
1:00 rest
3 sets of:
4 x 50 choice freestyle drill @ 1:00
4 x 25 kick moderate @ :40 - good breakouts (should be real strong in 2nd set, and all out FAST in 3rd set)
3 x 100 @ 1:45 - 25 spin drill backstroke, 25 swim backstroke w/same tempo as the drill
No rest between sets.
After 3rd set, get HR immediately & OML
3 sets of:
1 x 300 swim negative split backstroke @ 4:15 - strong 2nd half w/explosive breakouts
4 x 50 kick w/board @ 1:00 - desc 1-3 to FAST, then FAST again on #4
3 x 100 swim negative split free @ 1:20 - about 90% on 2nd 50
4 x 50 kick FAST @ 1:00 on back - all 4 should be juicy!
No rest between sets.
After 3rd set...
200 easy drill = 6000 scy.
Keep up the good work in school, it sounds like your new quarter is off to a good start. I'll give you a call this afternoon and tell you what I have planned for this week. Have a great day!

Monday Morning, November 16, 2009

DISTANCE - written for scy
Let's be expeditious in the warmup, the kicking set will take just under an hour - and it's important to get it all done.

800 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
1:00 rest
4 x 50 fist free drill @ :10 rest
3 x 100 50 offside breathing free drill, 50 choice kick, @ :10 rest
2 x 200 25 ra backstroke drill, 25 la backstroke drill, 50 swim backstroke, @ :10 rest
1 x 400 swim 50 negative split backstroke, 25 choice backstroke drill, 25 breast kick on back
15 x 50 as follows:
2- swim/kick by 25's @ :50
1- swim back/free by 25's @ :40
1:00 rest - get HR immediately & OML
9 sets of:
2 x 50 kick choice negative split @ :50
:30 FAST vertical kick w/bleach bottle
2 x 25 kick FAST @ :40 (2nd set @ :35; 3rd set @ :30)
1 x 100 swim negative split free br 3 - no slower than 1:10 - @ 2:00
No rest between sets.
200 easy loosen after 9th set = 5700 scy.
Do an excellent job in school today, enjoy your morning off tomorrow - then 3 straight on Wed-Thu-Fri. Have a great day!

Sunday, November 15, 2009

DISTANCE - written for scy
The meet's going well, but it would be better if you were swimming!

800 swim freestyle
400 reverse IM - each 100 is 50 drill, 25 swim, 25 fly kick on side
1:00 rest
4 x 75 @ 1:20 - 50 fist free, 25 breast kick on back
1 x 300 - 50 6 kicks 1 pull backstroke drill - keep head back, rotate evenly side to side, then 50 2 fly/2 breast drill
:15 rest
12 x 25 @ :40 as follows:
1- 1/2 swim FAST 1/2 drill;
2- swim build to FAST
3- LUNGBUSTER
1:00 rest
6 x 50 @ :10 rest drill freestyle (odds are ra2 la2, evens are choice different drill)
7 x 100 swim negative split free br 3 @ 1:25 - good dolphin kick & breakout off of each turn
6 x 50 @ 1:00 drill NO FREE (if breast, go breast pull w/free kick)
7 x 100 swim @ 1:35 - 50 neg split free, 50 neg split of same stroke you drilled on previous 50's
6 x 150 @ :15 rest as follows:
odds- pull free br 3/5/7 by 50's
evens- swim negative split backstroke - keep head back, good dolphin kick off of the turns
200 easy loosen = 5200 scy
Tomorrow morning we'll do some BIG kicking, then Tues a.m. off; Wed-Thu-Fri will be some bigger aerobic workin the 6000 range. Rest up today, enjoy the rest of the weekend!

Friday Morning, November 13, 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
4 x 100 @ :10 rest - 50 choice free drill, 50 breast kick on back
4 x 50 @ 1:00 drill/swim backstroke by 25's
3 x 150 @ :15 rest - 50 swim free, 25 choice kick, 50 swim back, 25 fly kick on side
1:00 rest - get HR immediately & OML
18 x 50 @ :55
2- free swim, 1 choice swim
20 x 25 @ :45 in sets of 4 as follows:
1- 1/2 swim FAST 1/2 drill
2- swim build to FAST finish
3- all drill
4- swim all FAST
150 easy loosen = 3600 scy. Rest up today, get excited for the meet. Be sure to bring your HW with you to the meet. Have a great day!

Thursday, November 12, 2009

SPRINTERS - written for scy
All smooth & easy today

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 75 @ :10 rest - 50 choice free drill, 25 breast kick on back
4 x 50 @ :10 rest - offside breathing free drill
4 x 50 @ 1:00 - 25 breast pull w/free kick, 25 fly kick on side
4 x 150 @ :15 rest - each 50 is drill choice/swim breaststroke by 25's, except middle 50 is swim/kick free
18 x 50 @ :50 choice, except every 3rd 50 is swim IM order by 25's
1:00 rest - get HR immediately & OML
With fins, finish up with...
24 x 25 @ :40 (:20 extra rest at the end of each set of 4, start next set of 4 on the top):
1- 1/2 FAST, 1/2 easy
2- swim build to FAST finish
3- all drill
4- all FAST
200 easy loosen after #24 = 4000 scy
Let's do several starts before you go today. Rest up tonight, eat well, stay hydrated and stretch if you can. Get excited for the meet, have a great day!

Thursday Morning, November 12, 2009

RW - written for scy

400 swim freestyle
400 reverse IM - 4 x 100 IM's - odds are drill, evens are swim
200 easy choice skulling
1:00 rest
6 x 75 @ :10 rest - 50 offside breathing free drill, 25 fly kick on side
4 x 50 @ 1:00 - 25 right arm only backstroke, 25 left arm only backstroke
6 x 25 @ :35 - really FAST breakout, then spin backstroke drill to the far flags, then easy to the wall
4 x 150 @ 2:10 swim as follows -
odds- free/back/free by 50's
evens - back/free/back by 50's
1:00 rest - get HR immediately & OML
3 sets of:
:20 FAST vertical kick
:10 rest
2 x 25 kick FAST on back @ :40
:20 FAST vertical kick
:10 rest
4 x 25 kick FAST on back @ :40
:20 FAST vertical kick
:10 rest
6 x 25 kick FAST on back @ :35
3 x 100 @ 2:00 kick w/board desc 1-3 to what you can - #3 should be juicy
No rest between sets.
After 3rd set, finish up with...
16 x 50 as follows:
odd sets of 4, swim choice @ :45, can be back
even sets of 4, pull free @ :45
200 easy drill after #16 = 5200 scy.
Rest up tonight, eat well and drink plenty of water. Friday will be about 3500 yards, all easy with some 25's (1/2 FAST 1/2 drill). Get excited for the meet, have a great day!

Thursday Morning, November 12, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - 4 x 100's IM, odds are drill, evens are swim
1:00 rest
4 x 100 @ :10 rest - 50 fist free, 50 2 kicks 1 pull breaststroke
4 x 75 @ :10 rest - 25 right arm backstroke, 25 left arm backstroke, 25 fly kick on side
3 x 150 @ :10 rest - 50 back, 50 breast, 50 free - each 50 is drill/swim by 25's - build the 25 swim to FAST
4 x 125 swim free br 3 @ 1:45
1:00 rest - get HR immediately & OML
4 sets of:
4 x 25 as follows, all @ 1:15
:30 kick FAST on back at wall
1 x 25 swim FAST breaststroke
After 4th 25...
4 x 50 swim back/breast @ :50 (even sets @ :45)
No rest between sets.
Finish up with...
1 x 800 pull free br 3/5/7/9 by 50's, desc the 200's 1-4 to what you can
200 easy loosen = 5050 scy.
Enjoy the next couple of days off - we'll miss you at the meet. I'll have something posted for you by Sunday Morning, then I'll meet you here on Monday Morning. Have a great day!

Wednesday, November 11, 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
2 x 200 @ :15 rest - 50 choice free drill, 50 choice drill NO FREE
2 x 150 @ :15 rest - 50 swim free, 25 swim NO FREE build to FAST
2 x 175 @ :10 rest - 100 swim IM, 75 drill/swim/drill by 25's
2 x 250 @ :10 rest - 100 swim free, 50 skulling, 100 swim back
12 x 50 choice
2- swim/kick @ :45
1- swim choice @ :35
1:00 rest - get HR immediately & OML
2 sets of (first swim in each broken swim is from a dive):
BROKEN 100: 75 FAD/:10 rest/25 FAST
4 x 75 choice drill or kick-swim @ :15 rest
BROKEN 100: 50 FAD/:10 rest/2 x 25 FAST @ :10 rest
4 x 75 as above
BROKEN 100: 25 FAD/:10 rest/3 x 25 FAST @ :10 rest
4 x 75 as above
1:00 rest between sets.
450 easy choice loosen after 2nd set = 6000 scy. Rest up tonight, all easy tomorrow. Congratulations on your signing!! Have a great day!

Wednesday Morning, November 11, 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
9 x 100 @ :10 rest
1&2- 50 ra2 la2 free drill, 50 drill choice backstroke
3- swim 50 free, 50 backstroke
12 x 50 swim as follows:
1&2- swim/kick choice @ :50
3- swim free/back @ :35
1:00 rest - get HR immediately & OML
36 x 75 @ 1:30 descend 1-3 to all out FAST every 3rd 75 (so 12 FAST 75's altogether; you can go 6 free & 6 back, but make sure the fast ones are FAST)
200 easy loosen = 5400 scy
Eat well today, stay hydrated and keep up the good work in school. Tomorrow some more kicking, then all easy on Friday, about 3500 scy. Have a great day!

Wednesday Morning, November 11, 2009

SPRINTERS - written for scy
Big day today, congratulations!

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/breast kick on back
200 easy choice skulling
1:00 rest
With fins,
8 x 75 choice breaststroke drill @ :15 rest
1:00 rest - take off fins
2 sets of:
4 x 50 fist free @ :10 rest
4 x 50 @ 1:00 - 25 ra back drill, 25 la back drill
4 x 125 @ 2:15 - 50 swim back - one less stroke on 2nd 25, 50 swim breast - one less stroke on 2nd 25, 25 swim free br 4/2
No rest between sets; after 2nd set, get HR immediately & OML
1 x 900 as follows-
75 swim relaxed backstroke - keep head back, roll hips evenly
50 swim breaststroke - full kick, long stroke
25 easy skulling
:30 rest
Finish up with...
7 x 100 pull free br 4/2 @ 1:30
200 easy loosen = 5200 scy.
Eat well today, congratulations on your signing!

Wednesday Morning, November 11, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
1:00 rest
2 sets of:
1 x 250 - odd 50's are catch-up free drill, evens are breast pull w/free kick
:15 rest
1 x 150 - 75 drill/swim/drill backstroke, 75 drill/swim/drill breaststroke
:15 rest
3 x 50 swim back/breast by 25's @ :55 (@ :50 in 2nd set)
No rest between sets.
After 2nd set, get HR immediately & OML
7 x 100 swim free br 3/5 by 50's @ 1:25
1:00 rest
2 sets of:
6 x 75 @ 1:10 - odds are 50 swim 25 kick; evens are kick/swim/kick by 25's
50 easy
3 x 50 kick FAST @ 1:00** (how fast an average can you hold?)
50 easy
1:00 rest between sets
**@ :55 in 2nd set
400 pull free br 3/5/7/9 by 50's after 2nd set
200 easy drill = 5000 scy. Eat well today, stay hydrated, get excited for the meet in Waukesha. Have a great day!

Tuesday, November 10, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/kick/swim/drill by 25's
200 easy choice skulling
1:00 rest
6 x 100 @ :10 rest as follows:
odds- 50 offside breathing free drill, 25 swim free, 25 fly kick on side
evens- 50 drill/swim choice NO FREE, 50 kick negative split
8 x 75 swim
1-4 swim free br 4/2 on last 25 @ 1:10 - big 6 beat kick on last 50
5-8 swim free/NO FREE/free by 25's, br 4/2 on last 25
1:00 rest
3 sets of:
3 x 50 kick negative split @ :45
1 x 100 swim/kick @ 1:10
3 x 50 kick negative split @ :50
BROKEN 150: 75 kick FFT/:15 rest/50 kick FFT/:10 rest/25 kick FFT
1:00 rest - 50 easy if you'd like
2 x 75 kick @ 1:10
1 x 50 swim/kick @ :35
2 x 75 kick @ 1:15
BROKEN 100: - 50 kick FFT/:15 rest/2 x 25 kick FFT @ :10 rest
1:00 rest - 100 easy drill
After 3rd set, finish up with...
3 x 200 kick desc 1-3 to what you can @ 3:40, #3 should be juicy
200 easy loosen = 7000 scy
Stretch tonight, get to sleep as early as possible - big day tomorrow! Have a great day!

Tuesday morning, November 10, 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
6 x 50 @ :10 rest - choice free drill on odds, catch-up free drill on evens
6 x 50 @ 1:00 choice backstroke drill
6 x 50 @ :45 swim free/back
4 x 75 swim/kick/swim by 25's @ 1:10
4 x 75 kick/swim/kick by 25's @ 1:05
1:00 rest - get HR immediately & OML
6 x 50 neg split kick @ :50 - good dolphin kick off of both walls
1 x 100 swim/kick by 50's @ 1:15
1 x 150 swim neg split backstroke - good turns & strong 2nd 75 here
:30 rest
4 x 100 neg split kick @ 1:30
1 x 100 swim/kick by 50's @ 1:15
1 x 150 swim neg split backstroke - faster 2nd 75 than on previous 150
:30 rest
6 x 75 kick @ 1:10 - aggressive in & out of the turns
1 x 100 swim/kick by 50's @ 1:15
1 x 150 swim neg split backstroke - fastest 2nd 75 of the day
:30 rest - get HR
Finish up with...
15 x 50 @ :50 swim/kick by 25's, desc 1-3's to as fast as you can go!
200 easy drill = 5350 scy. If you have a chance, email me tonight and let me know how this workout went for you (erikcollins19@gmail.com). Eat well tonight, stay well hydrated and keep up the good work in school. Have a great day!

Monday, November 9, 2009

SPRINTERS - written for scy
Sorry I cannot be there today, I have to be to the airport by 3:30 p.m.

400 swim freestyle
400 reverse IM - each 100 is drill/kick/swim/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 250 - 100 drill/kick by 25's, 100 drill/swim by 25's (same stroke), 50 skulling
:15 rest
1 x 150 - 50 swim negative split (same stroke as drilled above), 75 swim backstroke, 25 backstroke drill
:10 rest
1 x 50 swim free br 4/2 @ :45 (@ :40 in 2nd set; @ :35 in 3rd set)
No rest between sets.
After 3rd set, get HR immediately & OML
IMPORTANT:
In the next set, descend the 50's & 75's to all out smoking FAST; the 50's and 75's should be the same stroke in each set, but you can change strokes from set to set if you'd like. The last set of 50's is always back/breast. The 150's are cruise, just making the interval
2 sets of:
6 x 50 swim descend 1-3/4-6 @ 1:10
3 x 150 swim free br 4/2 on 2nd 75 @ 1:50
6 x 75 swim descend 1-3/4-6 @ 1:40
3 x 150 swim free br 4/2 on 2nd 75 @ 1:50
6 x 50 swim back/breast by 25's, desc 1-3/4-6 @ 1:10
50 easy after each set
1:00 rest
200 easy drill after 2nd set = 6550 scy.
Stretch tonight if you can, kicking tomorrow. Have a great day!

Monday Morning, November 9, 2009

RW - written for scy
The "4 sets of" will take about an hour & twenty minutes, but it's important that you get some good sprinting in before the meet.

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 200 @ :15 rest
50 catch-up free drill, 50 swim free, 50 drill NO FREE, 50 kick neg split
1:00 rest
4 sets of:
4 x 50 drill @ 1:00
16 x 25 @ :45
2- swim FAST (see if you can go 10's or 11's on these, or 12's backstroke)
2- kick FAST (see if you can go 12's or 13's on these; with a board shoot for 13's & 14's)
1 x 300 easy pull free or swim neg split backstroke
1:00 rest between sets.
200 easy drill after 4th set = 5600 scy.
Glad you had a great weekend, and your exams are behind you; now, get excited for the meet this weekend. I'll call you this afternoon - you'll have to tell me your decision on the December meet so I can do the entry tonight. Keep up the good work & have a great day!

Monday Morning, November 9, 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 175 @ :15 rest - as follows:
75 drill/swim/drill by 25's (2 of each stroke, NO FREE)
50 fist free drill
50 choice kick negative split
4 x 100 @ 1:35 -
odds- 50 swim free, 50 swim NO FREE
evens- 50 swim choice, 50 kick
4 x 100 @ 1:25 - same as above, odds & evens
1:00 rest - get HR immediately & OML
Relaxed on the 75's, strong on the 125's...
3 x 75 swim free @ 1:00
1 x 125 swim free @ 1:30 - hold 4/2 on last 50 for all 125's
2 x 75 @ 1:00
2 x 125 @ 1:30
1 x 75 @ 1:00
3 x 125 @ 1:30
:30 rest, get HR; then...
8 x 75 swim free @ :55, br 4/2 on last 25
:30 rest, get HR again...
16 x 25 @ :45
odds- kick FAST choice - generate power off the wall with your kick
evens- swim FAST to the black line ("jungle swims")
200 easy = 5250 scy. Do an excellent job in school, eat well & stay hydrated. Have a great day!

Monday Morning, November 9, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 x 175 @ :15 rest - 100 drill/swim breast by 25's, then 75 swim IM - NO FREE
2 x 175 @ :15 rest - 100 drill/swim by 25's backstroke, then 75 swim IM, NO FREE
2 x 175 @ :15 rest - 100 drill/swim by 25's fly, then 75 swim IM - NO FREE
1:00 rest
8 x 50 kick @ :55
2 x 200 swim negative split free br 3 @ 2:45
8 x 50 kick @ :50
2 x 200 swim free negative split br 3 @ 2:45
1:00 rest - get HR immediately & OML
With fins, finish up with...
24 x 25 @ :40 in sets of 4:
1- 1/2 FAST 1/2 drill;
2- swim build to FAST;
3- all drill;
4- all FAST
200 easy drill = 4650
Eat well today, stay hydrated and enjoy your day off tomorrow. See you on Wednesday Morning, have a great day!

Sunday, November 8, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 150 - 50 catchup free drill, 25 choice breaststroke drill
4 x 50 @ :55 swim/kick by 25's NO FREE (2nd set @ :50; 3rd set @ :45)
No rest between sets; after 3rd set, get HR immediately & OML; then...
1 x 1800 as follows:
200 IM - each 50 is drill/swim build to FAST;
200 kick strong negative split;
200 swim free at 85-90%, br 4/2 on 2nd 100 (2 rounds can be backstroke if you prefer)
1:00 rest - get HR immediately & OML
4 x 100 kick @ 1:30 negative split
6 x 25 @ :45 - 2 kick FAST, 1 LUNGBUSTER
4 x 100 kick - as above
6 x 25 - as above, only @ :35
4 x 100 kick - as above
6 x 25 kick - as above, only @ :25
1:00 rest
With fins, finish up with...
24 x 25 @ :40
1/2 FAST 1/2 drill;
swim build to FAST;
all drill;
all FAST
200 easy loosen = 6300 scy.
Eat well tonight, stay hydrated and get excited for the week. Have a great day!

Sunday, November 8, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
1:00 rest
3 sets of:
2 x 150 @ :15 rest - 50 catchup free drill, 25 breast pull w/free kick
3 x 50 swim/kick by 25's @ :55 (in 2nd set, NO FREE; in 3rd set choice @ :50)
No rest between sets.
After 3rd set, 1:00 rest - get HR immediately & OML
1 x 1200 as follows:
200 IM - each 50 is drill/swim by 25's, build the swim to a FAST finish
200 kick strong negative split - good dolphin kick off of each turn
1:00 rest - get HR immediately & OML
Finish up with...
12 x 50 pull free @ :50
2- br 3
1- br 5/7 by 25's
200 easy loosen = 4550 scy.
Eat well tonight, stay hydrated and stretch if you can. Have a great day!

Saturday, November 7, 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
8 x 75 @ 1:20 - 50 fist free, 25 choice backstroke drill
4 x 125 @ 1:50 - 50 swim negative split free, 75 swim/drill/swim back by 25's
4 x 100 swim free/back by 50's @ 1:25
1:00 rest - get HR immediately & OML
4 sets of (2 sets can be back, if you'd like):
6 x 50 swim free - 2 @ :45, 1 @ :35
3 x 100 swim free desc 1-3 to what you can @ 1:15 (backstroke @ 1:20)
6 x 50 - as above
3 x 100 swim free desc 1-3 to what you can @ 1:40 (back @ 1:45)
No rest between sets.
Warmdown as much as you can before you get out. Enjoy the rest of your weekend!

Friday, November 6, 2009

SPRINTERS - written for scy
Pretty beefy set to wrap up the week, be expeditious with the warmup

400 swim freestyle
400 reverse IM - odd 100's are IM drill, even 100's are IM swim
200 easy choice skulling
6 x 125 @ :10 rest - 50 choice free drill, 75 drill/kick/drill by 25's NO FREE
6 x 75 swim free/NO FREE/free by 25's @ 1:10
1:00 rest
4 sets of:
6 x 50 swim free - 2 @ :45, 1 @ :35
3 x 100 swim free @ 1:15 desc to what you can - br 4/2 on 2nd 50
6 x 50 swim free - as above
3 x 100 swim free @ 1:40 desc to what you can, br 4/2 on 2nd 50
100 easy drill
BROKEN 100 as follows...
:10 rest at the 50 & 75 (can go 4 x 25 @ :10 rest on even sets if you'd like)
100 easy between sets.
200 easy loosen = 8400 scy - whoa! Stretch tonight, eat well tomorrow and stay hydrated. Have a great day!

Friday, November 6, 2009

RW - written for scy
Glad you're feeling better!

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
2 sets of:
3 x 100 @ :10 rest - 50 fist free, 50 choice backstroke drill
2 x 200 @ :10 rest - 100 swim backstroke, 100 choice kick
4 x 75 @ 1:15 - swim back/breast/free by 25's (@ 1:05 in 2nd set)
1:00 rest after 2nd set - get HR immediately & OML
6 sets of:
4 x 25 @ :35 - odds are 1/2 FAST 1/2 drill, evens are swim build to FAST
3 x 50 kick negative split @ :50
No rest between sets.
300 easy loosen = 5000 scy. Hope your exam goes well. Later this morning, I'll email you some questions that I think you should ask this weekend, and get another workout up for Saturday. Have a great time down there!

Friday Morning, November 6, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
1:00 rest
2 sets of:
3 x 100 @ :10 rest - 50 fist free, 50 choice backstroke drill
2 x 200 @ :10 rest - 50 swim backstroke, 50 choice fly drill
4 x 75 @ 1:15 - swim fly/drill fly/swim choice by 25's
No rest between sets.
After 2nd set, 1:00 rest - get HR immediately & OML
Finish up with...
4 sets of:
1 x 100 swim free br 3 @ 1:30
4 x 25 kick @ :40 - moderate choice kick, FAST breakouts on odd 25's
No rest between sets.
200 easy loosen after 4th = 4200 scy
Rest up this weekend, get excited for the December meet. Have a great day!

Friday Morning, November 6, 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
2 sets of:
3 x 100 @ :10 rest - 50 fist free, 50 choice backstroke drill
2 x 200 @ :20 rest - 100 drill, 100 swim, all backstroke
4 x 75 swim back/breast/free by 25's @ 1:15 (@ 1:10 in 2nd set)
No rest between sets.
After 2nd set, 1:00 rest, then...
16 x 50 @ 2:00 speedset
Warmdown until you have to go.
See you early this afternoon, have a great day!

Thursday, November 5, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is fly kick on side/drill/swim/drill by 25's
200 easy choice skulling
1:00 rest
4 x 50 ra2 la2 free @ :10 rest
4 x 125 @ :10 rest - 50 fist free, 75 drill/kick/drill NO FREE
6 x 50 @ 1:00 - breast pull w/free kick
6 x 100 @ 1:40 - 75 drill/swim/drill by 25's, then 25 kick build to FAST, all NO FREE
1:00 rest - get HR immediately & OML
6 sets of (2 sets each of fly, back & breast - any order you'd like):
3 x 75 swim @ 1:30 desc 1-3 to what you can, #3 should be juicy
1 x 150 swim IM (50 of each stroke), each 50 is swim/kick by 25's - all should be strong, even 150's should be all out for time
1:00 rest between sets.
After 6th set...
8 x 75 @ 1:15 - 50 swim free, 25 choice drill
1:00 rest
3 x 300 swim IM (75 of each stroke) @ :30 rest, desc 1-3 to something smoking FAST
250 easy loosen = 6600 scy.
Speedwork tomorrow morning, then something fast freestyle tomorrow night. Have a great day!

Thursday, November 5, 2009

RW - written for scy
Later today I'll email you some questions to ask this weekend

400 swim freestyle
400 reverse IM - each 100 is drill/kick
200 easy choice skulling
1:00 rest
6 x 75 @ :10 rest - 50 choice drill NO FREE, 25 breast kick on back
3 x 150 @ :15 rest - 50 ra2 la2 freestyle drill, 25 fly kick on side
12 x 50 @ :55 as follows:
2- swim free
1- swim free/NO FREE
1- swim/kick choice
2 x 200 swim negative split backstroke @ :20 rest - good breakouts throughout
12 x 50 @ :45 as follows:
2- swim free/NO FREE by 25's
2- swim/kick choice by 25's
1:00 rest - get HR immediately & OML
Finish up with...
6 x 100 pull free @ 1:30 - smooth & long, rolling your hips.
200 easy loosen = 4300 scy.
Eat well today & drink plenty of water, get excited for your trip this weekend. I'll give you a call this afternoon. Have a great day!

Thursday Morning, November 5, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
1:00 rest
6 x 75 @ :10 rest - 50 choice drill NO FREE, 25 breast kick on back
3 x 150 @ :15 rest - 50 ra2 la2 free drill, 25 fly kick on side
12 x 50 swim @ :55
2- free br 3
1- free/NO FREE by 25's
1- swim/kick free by 25's
2 x 300 pull free @ :20 rest - br 3 for 100, then br 5 for 50
1:00 rest
1 x 500 kick choice - mix it up if you'd like, with good breakouts throughout.
200 easy choice = 4000 scy
Continue to drink LOTS of water, eat well and get excited for the Waukesha meet. Have a great day!

Wednesday, November 4, 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
4 sets of:
2 x 75 drill/skull/drill by 25's - all same stroke
:10 rest
3 x 25 @ :40 swim dps - same stroke as 75 above, desc stroke count 1-3
1 x 100 swim/kick by 50 @ 1:40
1 x 100 swim negative split backstroke @ 1:30
No rest between sets.
After 4th set, get HR immediately & OML
3 sets of:
2 x 300 @ :20 rest swim choice desc 1-2 to what you can (can be back, IM, etc, but no free)
1 x 300 pull free - br 4/2 on last 150
:20 rest
3 x 200 swim free @ 2:25 - br 4/2 on 2nd 100
1:00 rest between 1st & 2nd set.
After 3rd set...
1 x 200 easy drill = 7400 scy
Eat well and get to sleep as early as possible tonight; don't overdo it on the drylands tomorrow morning. Have a great day!

Wednesday Morning, November 4, 2009

SPRINTERS - written for scy
Outstanding job with the kicking yesterday

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/breast kick on back
200 easy choice skulling
1:00 rest
4 x 75 @ :10 rest - 50 fist free - feel water on forearms, 25 easy choice kick
2 x 200 @ :15 rest - 50 easy skulling, 50 choice backstroke drill
8 x 50 @ 1:00 drill/swim by 25's - 2 free, 2 NO FREE
6 x 100 @ 1:40 - 50 backstroke, 50 drill/swim choice by 25's
YOUR CHOICE OF STROKE HERE - but only one stroke..
18 x 25 @ :40 - 2 drill, 1 swim
6 x 150 @ :20 rest - 100 pull free br 4/2 on 2nd 50, then 50 swim same stroke you did on 25's above, descending stroke count 1-2 on the 25's
Work on starts before you go.
Eat well today, stay hydrated. Have a great day!

Tuesday, November 3, 2009

SPRINTERS - written for scy
Big kicking, which will take a while - be deliberate with the warmup

400 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
3 x 150 @ 2:40 - 100 drill/swim by 25's free, 50 fly kick on side or breast kick on back
3 x 100 @ 1:40 - 50 drill/swim backstroke, 50 drill/swim breaststroke
16 x 50 in 2 sets of 8:
2 x 50 swim/kick free @ :50
2 x 50 swim back/breast @ :50
2 x 50 swim/kick free @ :40
2 x 50 swim back/breast @ :40
1:00 rest after #16 - get HR immediately & OML
4 sets of:
6 x 50 kick @ :45
1 x 200 kick BIG negative split
:30 rest
BROKEN 200 kick:
odd sets, 75 FAST/:20 rest/50 FAST/:15 rest/3 x 25 FAST @ :10 rest
evens- 4 x 50 kick FAST @ :10 rest
1:00 rest between sets.
After 2nd & 4th sets:
400 - 100 drill/100 swim - all choice
6150 scy.
Stretch tonight if you can, do an excellent job with your HW. All drilling tomorrow morning. Have a great day!

Tuesday, November 3, 2009

RW - written for scy
Glad to hear you'll be a part of their recruiting weekend!

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
16 x 50, all @ :10 rest
1-4: catchup free
5-8: 6 kicks 1 stroke backstroke
9-12: breast pull w/free kick
13-16: 2 fly/2 breast drill
9 x 100 as follows:
1&2: swim free, moderate neg split if you can @ 1:35
3- swim IM @ 1:45
1:00 rest
3 sets of:
1 x 200 - 100 drill backstroke, 100 swim backstroke - great turns & breakouts throughout
:15 rest
1 x 100 kick moderate neg split
:15 rest between sets.
After 3rd set...
8 x 50 pull free @ :45 - br 4/2 if you can
4000 scy.
Hope you're feeling better today, eat well & stay hydrated. Have a great day!

Tuesday Morning, November 3, 2009

DISTANCE - written for scy
Great job yesterday, keep up the good work - only ten days until the meet!

800 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
1:00 rest
16 x 50, all @ :10 rest
1-4: catchup free drill
5-8: 6 kicks 1 pull backstroke
9-12: breast pull w/free kick
13-16: 2 fly/2 breast
7 x 100 as follows:
odds- swim neg split free br 3 @ 1:25
evens- swim IM @ 1:35
1:00 rest - get HR immediately & OML
3 sets of:
2 x 450 swim negative split free br 3 @ 5:40
1 x 300 swim IM, desc 1-3 to what you can
1:00 rest between sets.
After 3rd set...
1 x 700 - 200 pull free br 3/5/7/9 by 50's, then 150 drill - 2x
7000 scy
Do an excellent job with your classes today, eat well & stay hydrated. Have a great day!

Monday, November 2, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 drill/25 swim/25 drill
200 easy choice skulling
1:00 rest
3 x 400 @ :20 rest, as follows:
odd 400's - 50 drill, 50 swim, 50 drill, 50 kick - neg split the 50's swim
#2- 100 drill, 100 kick - neg split the 100 kick
12 x 25 @ :35 as follows:
odds- 1/2 swim FAST 1/2 drill
evens - swim build to FAST
1:00 rest - get HR immediately & OML
6 sets of:
4 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:10 (25.8 or better)
1 x 200 swim free negative split - br 4/2 on 2nd 100
100 drill
1:00 rest between sets.
12 x 50 drill/kick by 25's @ :10 rest = 6100 scy.
Rest up tonight, eat well and use the heating pad on your back before you go to sleep. Have a great day!

Monday Morning, November 2, 2009

RW - written for scy
We missed having you in workout yesterday, hope you're feeling better today!

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 as follows:
odd 50's - offside breathing freestyle drill
even 50's - choice drill NO FREE
8 x 50 @ :10 rest
2- swim/kick by 25's free
2- swim/kick by 25's NO FREE
1:00 rest - get HR immediately & OML
4 sets of (6 sets if you're feeling up to it, but no more than 6):
3 x 75 swim/kick/swim choice @ 1:15
1 x 125 swim backstroke - strong last 50 w/aggressive breakouts if you can (descend last 3 x 125's to what you can if you wind up going 6 sets)
:30 rest between sets.
400 easy pull free after 4th set = 4000 scy
Be sure to eat well, and stay hydrated. Be sure you're ready for your exams. I'll try giving you a call today on my way up to Northfield. Have a great day!

Monday Morning, November 2, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is drill/kick
1:00 rest
2 x 400 @ :15 rest as follows:
odd 50's - offside breathing freestyle drill
even 50's choice fly drill
8 x 50 @ :10 rest swim/kick by 25's
2- free, 2 NO FREE
12 x 25 @ :35 - all fly. with aggressive, explosive breakouts
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST finish
1:00 rest - get HR immediately & OML
6 sets of:
4 x 50 swim fly at 200 Goal Pace or faster (28.5) @ 1:10 - same great breakouts as on the 25's
1 x 100 swim backstroke - moderate negative split - @ 1:30
1 x 100 drill/fly kick on side by 25's
1:00 rest between sets.
After 6th set...
1 x 900 pull free br 3/5/7 by 50's
200 easy loosen = 6200 scy
Eat well today, stay hydrated, do a good job with your classes. Have a great day!

Monday Morning, November 2, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
2 x 400 @ :15 rest as follows:
odd 50's offside breathing free drill
even 50's choice drill NO FREE
8 x 50 @ :10 rest swim/kick by 25's - 2 free, 2 NO FREE
4 sets of:
4 x 100 swim free/NO FREE by 50's @ 1:20
1 x 175 swim free @ 2:00 - br 4/2 @ last 75
1 x 150 IM - each 50 is swim/kick, desc 1-4 to what you can
:30 rest between sets
After 4th set...
600 - 150 pull free br 4/2, 150 swim backstroke
200 easy after 4th set = 5900 scy
Eat well today, stay hydrated. Speedwork this afternoon. Have a great day!

Sunday, November 1, 2009

EC & JD - written for scy

800/400 reverse IM
or 400/400/200
400 reverse IM - is drill/drill/swim/kick
1:00 rest
6 x 150 @ :10 rest, as follows:
odds- 75 IM drill by 25's (NO FREE), 50 fist free drill, 25 breast kick on back
evens-
2 x 50 drill/swim by 25's @ :10 rest (EC back or breast; JD fly)
2 x 25 kick choice desc 1-2 @ :35
After #6, 1:00 rest, then...
4 sets of:
2 x 100 @ 1:30 choice (drill/sw, sw/k, IM - but no swim free)
2 x 125 swim free @ 1:30 - JD br 3; EC br 4/2 last 50
1:00 rest after 4th set, get HR immediately & OML
4 sets of:
1 x 300 swim negative split @ 3:45
1 x 100 swim BIG negative split @ 1:15
2x: VERTICAL KICK w/jugs - :20 on/:10 off for 1:00
2 x 75 kick desc 1-2 @ 1:30 - #2 should be juicy
1 x 50 kick FAST @ 1:00
No rest between sets.
With fins, finish up with...
24 x 25 @ :40
1- 1/2 FAST 1/2 drill
2- build to FAST
3- all drill
4- all FAST
200 easy loosen before you go. Make sure you're ready for the week ahead, eat well tonight & get to sleep as early as you can. Have a great day!