Monday Morning, February 1, 2010
EC
After warmup...
3 x 600 @ :20 rest as follows:
1- 50 ra2 la2 free, 50 choice back drill, 50 swim back
2- 100 choice breaststroke drilling, 50 swim neg split breaststroke
3- 50 swim choice, 100 kick - ez/moderate/ez/strong by 25's
1:00 rest - check HR
Pull, w/snorkel (paddles if you'd like for a set):
9 x 50 - 3 @ :55, 3 @ :50, then last 3 @ :45
9 x 50 - 3 @ :50, 3 @ :45, 3 @ :40
9 x 50 - 3 @ :45, 3 @ :40, 3 @ :35
1:00 rest - check HR again
With fins:
9 x 150 swim free descend 1-3's @ 2:40 - #'s 3, 6 & 9 should be juicy
Take off fins & work on turns at the flags, then 4-5 starts before you go
5500 scy. Have a great day!
Sunday, January 31, 2010
Monday Morning, February 1, 2010
JD - let's try this to start (yesterday's workout), if we need to make any changes, we will.
After your warmup...
3 sets of:
2 x 50 offside breathing free drill @ 1:00
3 x 150 - swim/kick by 25's, descend 1-3 to something moderate (80%) @ 2:30
1 x 700 swim choice - can be different strokes from set to set, but the 3rd 700 should be about 85-90%
Check HR after each set, keep track of time from each 700 & HR
6 sets of (2 sets can be with a board):
1 x 200 kick negative split @ 3:30
4 x 25 kick FAST - odd sets @ :45, even sets @ :10 rest
50 easy drill @ 1:00
No rest between sets.
200 easy drill after 6th set = 7250. Tomorrow morning will be some speedwork with fins & pacework. Have a great day!
JD - let's try this to start (yesterday's workout), if we need to make any changes, we will.
After your warmup...
3 sets of:
2 x 50 offside breathing free drill @ 1:00
3 x 150 - swim/kick by 25's, descend 1-3 to something moderate (80%) @ 2:30
1 x 700 swim choice - can be different strokes from set to set, but the 3rd 700 should be about 85-90%
Check HR after each set, keep track of time from each 700 & HR
6 sets of (2 sets can be with a board):
1 x 200 kick negative split @ 3:30
4 x 25 kick FAST - odd sets @ :45, even sets @ :10 rest
50 easy drill @ 1:00
No rest between sets.
200 easy drill after 6th set = 7250. Tomorrow morning will be some speedwork with fins & pacework. Have a great day!
Saturday, January 30, 2010
Sunday, January 31, 2010
EC & JD
After your warmup...
3 sets of:
2 x 50 offside breathing free drill @ 1:00
3 x 150 - swim/kick by 25's, descend 1-3 to something moderate (80%) @ 2:30
1 x 700 swim choice - can be different strokes from set to set, but the 3rd 700 should be about 85-90%
Check HR after each set, keep track of time from each 700 & HR
6 sets of (2 sets can be with a board):
1 x 200 kick negative split @ 3:30
4 x 25 kick FAST - odd sets @ :45, even sets @ :10 rest
50 easy drill @ 1:00
No rest between sets.
200 easy drill after 6th set = 7050 scy (EC) & 7250 (JD). Tomorrow morning will be some speedwork with fins & pacework (JD). Have a great day!
EC & JD
After your warmup...
3 sets of:
2 x 50 offside breathing free drill @ 1:00
3 x 150 - swim/kick by 25's, descend 1-3 to something moderate (80%) @ 2:30
1 x 700 swim choice - can be different strokes from set to set, but the 3rd 700 should be about 85-90%
Check HR after each set, keep track of time from each 700 & HR
6 sets of (2 sets can be with a board):
1 x 200 kick negative split @ 3:30
4 x 25 kick FAST - odd sets @ :45, even sets @ :10 rest
50 easy drill @ 1:00
No rest between sets.
200 easy drill after 6th set = 7050 scy (EC) & 7250 (JD). Tomorrow morning will be some speedwork with fins & pacework (JD). Have a great day!
Friday, January 29, 2010
EC
After warmup...
3 sets of:
2 x 25 @ :35 - 1/2 swim FAST 1/2 drill
3 x 50 swim free @ :50 - 2nd set @ :45, 3rd set @ :40
No rest between sets, check HR after 3rd set
Your choice:
A)
1 easy, 1 FAST - you choose the distance...
50's @ 1:00
75's @ 1:30
100's @ 2:00
or...
B)
You chose the distance...
Desc 1-3 to FAST, then #4 is BROKEN
100 easy drill @ 2:00 between sets.
Not sure how many sets we can get in, we're just going to go until the tank is empty!
Warmdown well, really loosen up your legs. Have a great day off tomorrow!
EC
After warmup...
3 sets of:
2 x 25 @ :35 - 1/2 swim FAST 1/2 drill
3 x 50 swim free @ :50 - 2nd set @ :45, 3rd set @ :40
No rest between sets, check HR after 3rd set
Your choice:
A)
1 easy, 1 FAST - you choose the distance...
50's @ 1:00
75's @ 1:30
100's @ 2:00
or...
B)
You chose the distance...
Desc 1-3 to FAST, then #4 is BROKEN
100 easy drill @ 2:00 between sets.
Not sure how many sets we can get in, we're just going to go until the tank is empty!
Warmdown well, really loosen up your legs. Have a great day off tomorrow!
Thursday, January 28, 2010
Friday Morning, January 29, 2010
JD
After warmup, get right into...
4 x 50 drill free/NO FREE by 25's @ 1:00
2 x 200 drill/kick/drill/swim by 50's @ 3:30
1 x 300 - 75 swim backstroke, 50 choice drill, 25 kick fly on side - 2x through
:20 rest
12 x 50 swim as follows:
2- free/NO FREE by 25's @ :50
1- swim free br 3 @ :35
1:00 rest - check HR
Pace set:
6 x 100 @ pace/400 pull - one round w/snorkel
3 times through, :30 rest between sets.
Finish up with...
12 x 100 swim as follows:
1- free br 3 @ 1:15
2- 50 free/50 back @ 1:15
3- swim back @ 1:20
200 easy drill after # 12 = 7100 scy.
Rest up tomorrow & enjoy your day off!
JD
After warmup, get right into...
4 x 50 drill free/NO FREE by 25's @ 1:00
2 x 200 drill/kick/drill/swim by 50's @ 3:30
1 x 300 - 75 swim backstroke, 50 choice drill, 25 kick fly on side - 2x through
:20 rest
12 x 50 swim as follows:
2- free/NO FREE by 25's @ :50
1- swim free br 3 @ :35
1:00 rest - check HR
Pace set:
6 x 100 @ pace/400 pull - one round w/snorkel
3 times through, :30 rest between sets.
Finish up with...
12 x 100 swim as follows:
1- free br 3 @ 1:15
2- 50 free/50 back @ 1:15
3- swim back @ 1:20
200 easy drill after # 12 = 7100 scy.
Rest up tomorrow & enjoy your day off!
Friday Morning, January 29, 2010
EC
After warmup...
4 x 125 - 50 offside breathing free drill, 50 choice drill NO FREE, 25 choice kick @ :10 rest
6 x 200 @ :15 rest as follows:
1&2: drill/kick/drill/swim by 50's
3- pull free br 4/2 on even 50's
6 x 100 @ 1:40 - 50 swim mod free br 4/2, 25 swim choice (mix it up) building to a FAST turn, then 25 drill, same stroke as 3rd 25
1:00 rest, check HR
SPEEDSET: concentrate on FAST breakouts
Warmdown until you feel loose, enjoy your day off!
EC
After warmup...
4 x 125 - 50 offside breathing free drill, 50 choice drill NO FREE, 25 choice kick @ :10 rest
6 x 200 @ :15 rest as follows:
1&2: drill/kick/drill/swim by 50's
3- pull free br 4/2 on even 50's
6 x 100 @ 1:40 - 50 swim mod free br 4/2, 25 swim choice (mix it up) building to a FAST turn, then 25 drill, same stroke as 3rd 25
1:00 rest, check HR
SPEEDSET: concentrate on FAST breakouts
Warmdown until you feel loose, enjoy your day off!
Wednesday, January 27, 2010
Thursday, January 28, 2010
EC
After warmup...
5 x 50 @ :10 rest - 25 swim free (count strokes), 25 fist free count strokes again, how close can you get your stroke count?
1 x 100 easy skulling/breast kick on back by 25's @ :10 rest
3 sets of:
1 x 75 - 25 ra2 la2 free, 50 drill/swim NO FREE - @ :10 rest
3 x 25 1/2 swim FAST 1/2 drill @ :35
1:00 rest after 3rd set, check HR
32 x 100 as follows:
1- swim neg split free @ 1:20 - br 4/2 on 2nd 50
2- swim/kick by 50's @ 1:20
3- swim bigger negative split free @ 1:20 - br 4/2 on 2nd 50
4- kick FAST for time @ 1:40
No rest between sets of 4; check HR after 100's kick
Finish up with...
1 x 600 - 100 drill/swim breaststroke by 50's, then 50 fly kick on side
:20 rest
1 x 600 - 300 pull br 4/2 on even 50's or w/snorkel throughout; 200 drill choice; 100 breast kick on back
6200 scy
Hope your exams go well today, do a good job with drylands tonight. Have a great day!
EC
After warmup...
5 x 50 @ :10 rest - 25 swim free (count strokes), 25 fist free count strokes again, how close can you get your stroke count?
1 x 100 easy skulling/breast kick on back by 25's @ :10 rest
3 sets of:
1 x 75 - 25 ra2 la2 free, 50 drill/swim NO FREE - @ :10 rest
3 x 25 1/2 swim FAST 1/2 drill @ :35
1:00 rest after 3rd set, check HR
32 x 100 as follows:
1- swim neg split free @ 1:20 - br 4/2 on 2nd 50
2- swim/kick by 50's @ 1:20
3- swim bigger negative split free @ 1:20 - br 4/2 on 2nd 50
4- kick FAST for time @ 1:40
No rest between sets of 4; check HR after 100's kick
Finish up with...
1 x 600 - 100 drill/swim breaststroke by 50's, then 50 fly kick on side
:20 rest
1 x 600 - 300 pull br 4/2 on even 50's or w/snorkel throughout; 200 drill choice; 100 breast kick on back
6200 scy
Hope your exams go well today, do a good job with drylands tonight. Have a great day!
Thursday, January 28, 2010
JD
After warmup...
4 x 100 50 choice free drill, 50 swim neg split free @ 1:40
3 sets of:
4 x 75 swim free @ :55 (can be 50's swim free @ :45 in 1st set)
6 x 50 kick @ :50 (@ :45 in 2nd set, 1 @ :50 1 @ :40 in 3rd set)
4 x 125 swim free @ 1:30
1 x 300 kick, desc 1-3 to something juicy
:20 rest
4 x 50 swim free br 3 @ :55
1 x 300 swim free, desc 1-3 to something juicy
1:00 rest between sets
7400 scy. Stretch tonight if you can, pace set tomorrow. Have a great day!
JD
After warmup...
4 x 100 50 choice free drill, 50 swim neg split free @ 1:40
3 sets of:
4 x 75 swim free @ :55 (can be 50's swim free @ :45 in 1st set)
6 x 50 kick @ :50 (@ :45 in 2nd set, 1 @ :50 1 @ :40 in 3rd set)
4 x 125 swim free @ 1:30
1 x 300 kick, desc 1-3 to something juicy
:20 rest
4 x 50 swim free br 3 @ :55
1 x 300 swim free, desc 1-3 to something juicy
1:00 rest between sets
7400 scy. Stretch tonight if you can, pace set tomorrow. Have a great day!
Wednesday, January 27, 2010
EC
After warmup...
3 sets of:
2 x 125 - 50 fist free, 75 drill/kick/drill NO FREE @ :10 rest
2 x 75 swim IM - long, smooth strokes, @ 1:15 in 1st set, @ 1:10 in 2nd set, @ 1:05 in 3rd set
1:00 rest after 3rd set, check HR
12 x 400 as follows, all @ :30 rest
3- pull w/snorkel, desc 1-3
1- swim backstroke - get time
2-pull w/snorkel, desc 1-2
2- swim back, desc 1-2 (#2 faster than very 1st 400 back)
1- pull w/snorkel
3- swim backstroke, desc 1-3 to fastest of the day
1:00 rest after #12 - check HR
Finish up with...
200 easy drill = 7200 scy. eat well tonight, tomorrow morning will be big aerobic & kicking, then drylands tomorro night. Have a great day!
EC
After warmup...
3 sets of:
2 x 125 - 50 fist free, 75 drill/kick/drill NO FREE @ :10 rest
2 x 75 swim IM - long, smooth strokes, @ 1:15 in 1st set, @ 1:10 in 2nd set, @ 1:05 in 3rd set
1:00 rest after 3rd set, check HR
12 x 400 as follows, all @ :30 rest
3- pull w/snorkel, desc 1-3
1- swim backstroke - get time
2-pull w/snorkel, desc 1-2
2- swim back, desc 1-2 (#2 faster than very 1st 400 back)
1- pull w/snorkel
3- swim backstroke, desc 1-3 to fastest of the day
1:00 rest after #12 - check HR
Finish up with...
200 easy drill = 7200 scy. eat well tonight, tomorrow morning will be big aerobic & kicking, then drylands tomorro night. Have a great day!
Tuesday, January 26, 2010
Wednesday Morning, January 27, 2010
JD - great job yesterday
800 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 sets of, all @ :10 rest
1 x 100 - 50 fist free, 50 choice back drill
1 x 75 - swim free/choice skulling/swim choice by 25's
1 x 100 - 50 breast kick on back, 50 2 kicks 1 pull breast
1 x 75 swim breast/back/breast by 25's
After 1st set, go 1 x 300 pull free w/choice equipment (br 4/2 on 2nd 150 if not using snorkel)
After 2nd set, go 1 x 400 swim backstroke - roll hips, head back
After 3rd set, 12 x 50 swim @ :55 - 2 free (br 4/2 on 2nd 25), 1 choice
:30 rest between sets, check HR after each set
With fins (concentrate on good breakouts throughout):
24 x 25 @ :40
1- 1/2 FAST 1/2 drill
2- build to FAST finish
3- all drill
4- all swim FAST
1:00 rest
Finish up with...
6 x 400 swim free br 3 @ 5:40 - except br 5 on 3rd 100 of each 400
9 x 50 @ :50 - 2 swim free br 3, 1 swim back
200 easy drill = 7200 scy. Do an excellent job in school today, get excited for the meet next weekend. Have a great day!
JD - great job yesterday
800 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 sets of, all @ :10 rest
1 x 100 - 50 fist free, 50 choice back drill
1 x 75 - swim free/choice skulling/swim choice by 25's
1 x 100 - 50 breast kick on back, 50 2 kicks 1 pull breast
1 x 75 swim breast/back/breast by 25's
After 1st set, go 1 x 300 pull free w/choice equipment (br 4/2 on 2nd 150 if not using snorkel)
After 2nd set, go 1 x 400 swim backstroke - roll hips, head back
After 3rd set, 12 x 50 swim @ :55 - 2 free (br 4/2 on 2nd 25), 1 choice
:30 rest between sets, check HR after each set
With fins (concentrate on good breakouts throughout):
24 x 25 @ :40
1- 1/2 FAST 1/2 drill
2- build to FAST finish
3- all drill
4- all swim FAST
1:00 rest
Finish up with...
6 x 400 swim free br 3 @ 5:40 - except br 5 on 3rd 100 of each 400
9 x 50 @ :50 - 2 swim free br 3, 1 swim back
200 easy drill = 7200 scy. Do an excellent job in school today, get excited for the meet next weekend. Have a great day!
Wednesday Morning, January 27, 2010
EC (@ 6 a.m.)
After warmup...
3 sets of, all @ :10 rest
1 x 100 - 50 fist free, 50 choice back drill
1 x 75 - swim free/choice skulling/swim choice by 25's
1 x 100 - 50 breast kick on back, 50 2 kicks 1 pull breast
1 x 75 swim breast/back/breast by 25's
After 1st set, go 1 x 300 pull free w/choice equipment (br 4/2 on 2nd 150 if not using snorkel)
After 2nd set, go 1 x 400 swim backstroke - roll hips, head back
After 3rd set, 12 x 50 swim @ :55 - 2 free (br 4/2 on 2nd 25), 1 choice
:30 rest between sets, check HR after each set
With fins (concentrate on good breakouts throughout):
24 x 25 @ :45
1- 1/2 FAST 1/2 drill
2- build to FAST finish
3- all drill
4- all swim FAST
1:00 rest
Finish up with...
9 x 100
2- 50 drill/swim breaststroke, 50 choice @ 1:45
1- swim freestyle br 4/2 on 2nd 50 @ 1:25 - just make the interval here
200 easy drill = 5050 scy. Have a great day!
EC (@ 6 a.m.)
After warmup...
3 sets of, all @ :10 rest
1 x 100 - 50 fist free, 50 choice back drill
1 x 75 - swim free/choice skulling/swim choice by 25's
1 x 100 - 50 breast kick on back, 50 2 kicks 1 pull breast
1 x 75 swim breast/back/breast by 25's
After 1st set, go 1 x 300 pull free w/choice equipment (br 4/2 on 2nd 150 if not using snorkel)
After 2nd set, go 1 x 400 swim backstroke - roll hips, head back
After 3rd set, 12 x 50 swim @ :55 - 2 free (br 4/2 on 2nd 25), 1 choice
:30 rest between sets, check HR after each set
With fins (concentrate on good breakouts throughout):
24 x 25 @ :45
1- 1/2 FAST 1/2 drill
2- build to FAST finish
3- all drill
4- all swim FAST
1:00 rest
Finish up with...
9 x 100
2- 50 drill/swim breaststroke, 50 choice @ 1:45
1- swim freestyle br 4/2 on 2nd 50 @ 1:25 - just make the interval here
200 easy drill = 5050 scy. Have a great day!
Tuesday, January 26, 2010
EC
After warmup...
4 x 100 50 choice free drill, 50 choice drill NO FREE @ 1:40
3 sets of:
2 x 75 @ 1:15 - 50 choice free drill, 25 swim free
3 x 50 @ :50 - 25 swim free build to FAST turn, then 25 swim NO FREE
No rest between sets; check HR after 3rd set
5 sets of:
7 x 50 @ 1:00 - odds are FAST swim free, evens are free drill
3 x 75 @ 1:20 swim free desc 1-3 to something smoking FAST
1 x 125 @ 2:00 - 50 swim free, 75 drill/kick/drill by 25's
No rest between sets.
Finish up with...
1 x 1500 as follows:
600 pull w/snorkel
600 swim backstroke
200 drill
7300 scy. Tomorrow will be drilling and a speedset with fins. Have a great day!
EC
After warmup...
4 x 100 50 choice free drill, 50 choice drill NO FREE @ 1:40
3 sets of:
2 x 75 @ 1:15 - 50 choice free drill, 25 swim free
3 x 50 @ :50 - 25 swim free build to FAST turn, then 25 swim NO FREE
No rest between sets; check HR after 3rd set
5 sets of:
7 x 50 @ 1:00 - odds are FAST swim free, evens are free drill
3 x 75 @ 1:20 swim free desc 1-3 to something smoking FAST
1 x 125 @ 2:00 - 50 swim free, 75 drill/kick/drill by 25's
No rest between sets.
Finish up with...
1 x 1500 as follows:
600 pull w/snorkel
600 swim backstroke
200 drill
7300 scy. Tomorrow will be drilling and a speedset with fins. Have a great day!
Monday, January 25, 2010
Tuesday, January 26, 2010
JD - big fly set today, do a good job in the warmup
After warmup...
4 x 100 50 choice free drill, 50 swim neg split free @ 1:40
3 sets of:
2 x 75 @ 1:15 - 50 choice fly drill, 25 swim free
3 x 50 @ :55 - 25 swim fly build to FAST turn, then 25 swim free br 3
No rest between sets; check HR after 3rd set
4 sets of:
8 x 50 @ 1:00 - 1 FAST swim fly, 1 drill
3 x 75 @ 1:30 swim fly desc 1-3 to something smoking FAST
1 x 125 @ 2:00 - 50 swim free, 75 drill/kick/drill by 25's
No rest between sets.
Finish up with...
1 x 1500 as follows:
600 pull w/snorkel
400 swim backstroke
300 choice kick
200 drill
7000 scy. Eat well today, do a good job in school. Tomorrow will be drilling and a speedset with the fins. Have a great day!
JD - big fly set today, do a good job in the warmup
After warmup...
4 x 100 50 choice free drill, 50 swim neg split free @ 1:40
3 sets of:
2 x 75 @ 1:15 - 50 choice fly drill, 25 swim free
3 x 50 @ :55 - 25 swim fly build to FAST turn, then 25 swim free br 3
No rest between sets; check HR after 3rd set
4 sets of:
8 x 50 @ 1:00 - 1 FAST swim fly, 1 drill
3 x 75 @ 1:30 swim fly desc 1-3 to something smoking FAST
1 x 125 @ 2:00 - 50 swim free, 75 drill/kick/drill by 25's
No rest between sets.
Finish up with...
1 x 1500 as follows:
600 pull w/snorkel
400 swim backstroke
300 choice kick
200 drill
7000 scy. Eat well today, do a good job in school. Tomorrow will be drilling and a speedset with the fins. Have a great day!
Monday, January 25, 2010
EC
After warmup...
8 x 75 @ :10 rest
odds- 50 offside breathing free drill, 25 breast kick on back
evens- 50 drill/swim choice NO FREE, 25 fly kick on side
4 x 75 swim free/NO FREE/free by 25's @ 1:10
16 x 25 @ :40
2- 1/2 swim FAST 1/2 drill
1- swim build to FAST
1- all drill
3 sets of:
4 x 50 kick @ 1:00 desc 1-4 to all out FAST
2 x 200 kick negative split @ 3:30
4 x 50 kick FAST @ :10 rest
300 pull free br 4/2 on 2nd 100 or use snorkel @ 4:30
No rest between sets.
With fins, finish up with...
16 x 50 @ 1:00
2- 25 swim build to FAST turn, then 25 drill
2- 25 swim 1/2 FAST 1/2 drill, 25 kick on back w/arms towards ceiling
200 easy drill after #16 = 6600 scy.
Eat well tonight & try to get a good night's sleep, hope your exam goes well tomorrow. Have a great day!
EC
After warmup...
8 x 75 @ :10 rest
odds- 50 offside breathing free drill, 25 breast kick on back
evens- 50 drill/swim choice NO FREE, 25 fly kick on side
4 x 75 swim free/NO FREE/free by 25's @ 1:10
16 x 25 @ :40
2- 1/2 swim FAST 1/2 drill
1- swim build to FAST
1- all drill
3 sets of:
4 x 50 kick @ 1:00 desc 1-4 to all out FAST
2 x 200 kick negative split @ 3:30
4 x 50 kick FAST @ :10 rest
300 pull free br 4/2 on 2nd 100 or use snorkel @ 4:30
No rest between sets.
With fins, finish up with...
16 x 50 @ 1:00
2- 25 swim build to FAST turn, then 25 drill
2- 25 swim 1/2 FAST 1/2 drill, 25 kick on back w/arms towards ceiling
200 easy drill after #16 = 6600 scy.
Eat well tonight & try to get a good night's sleep, hope your exam goes well tomorrow. Have a great day!
Sunday, January 24, 2010
Monday Morning, January 25, 2010
EC - well done yesterday!
After warmup, get right into 2 sets of:
4 x 50 offside breathing free drill @ :10 rest
4 x 25 breast pull w/free kick @ :10 rest
4 x 75 all breaststroke - swim/breast kick on back/swim - 3rd 25 faster than 1st 25, all @ :10 rest
1:00 rest after 2nd set, check HR
24 x 50 in 3 sets of 8:
4- pull free w/choice equipment or snorkel @ :45
4- swim breast/free by 25's - 1st set @ :50, then 2nd set @ :45, last set @ :40
1:00 rest after #24, check HR
9 x 200 @ 2:40, 2nd 100 of every one is 85-90%, nothing more than that
1- free, br 4/2 on 2nd 100
2- backstroke
3- 100 free/100 breaststroke
200 easy drill = 5400 scy. Hope your exams go well, have a great day!
EC - well done yesterday!
After warmup, get right into 2 sets of:
4 x 50 offside breathing free drill @ :10 rest
4 x 25 breast pull w/free kick @ :10 rest
4 x 75 all breaststroke - swim/breast kick on back/swim - 3rd 25 faster than 1st 25, all @ :10 rest
1:00 rest after 2nd set, check HR
24 x 50 in 3 sets of 8:
4- pull free w/choice equipment or snorkel @ :45
4- swim breast/free by 25's - 1st set @ :50, then 2nd set @ :45, last set @ :40
1:00 rest after #24, check HR
9 x 200 @ 2:40, 2nd 100 of every one is 85-90%, nothing more than that
1- free, br 4/2 on 2nd 100
2- backstroke
3- 100 free/100 breaststroke
200 easy drill = 5400 scy. Hope your exams go well, have a great day!
Monday Morning, January 25, 2010
JD - well done yesterday!
After warmup, continue right into 3 sets of:
2 x 100 @ 1:45 - 50 offside breathing free, 50 choice kick
4 x 50 @ 1:00 - 25 2 kicks 1 pull breaststroke, 25 breast pull w/free kick
2 x 50 swim breaststroke @ 1:00 - desc 1-2
After 3rd set, check HR, then...
4 x 250 as follows:
2 x 75 swim free/NO FREE/free by 25's @ 1:10
1 x 100 swim free br 3 @ 1:10
1:00 rest after 4th set, check HR
3 sets of:
4 x 50 kick @ 1:00 desc 1-4 to all out FAST
2 x 200 kick negative split @ 3:30
4 x 50 kick FAST @ :10 rest
200 pull free br 3/5/7/9 by 50's @ 3:30
No rest between sets.
300 choice drill or pull after 3rd set = 7000 scy. Do an excellent job in school today, have a great day!
JD - well done yesterday!
After warmup, continue right into 3 sets of:
2 x 100 @ 1:45 - 50 offside breathing free, 50 choice kick
4 x 50 @ 1:00 - 25 2 kicks 1 pull breaststroke, 25 breast pull w/free kick
2 x 50 swim breaststroke @ 1:00 - desc 1-2
After 3rd set, check HR, then...
4 x 250 as follows:
2 x 75 swim free/NO FREE/free by 25's @ 1:10
1 x 100 swim free br 3 @ 1:10
1:00 rest after 4th set, check HR
3 sets of:
4 x 50 kick @ 1:00 desc 1-4 to all out FAST
2 x 200 kick negative split @ 3:30
4 x 50 kick FAST @ :10 rest
200 pull free br 3/5/7/9 by 50's @ 3:30
No rest between sets.
300 choice drill or pull after 3rd set = 7000 scy. Do an excellent job in school today, have a great day!
Sunday Morning, January 24, 2010
EC & JD
After warmup, get right into...
7 x 100 @ 1:40 as follows:
odds- 50 fist free-feel water on forearms, 50 1/2 ra 1/2 la back
evens- 50 swim free, 50 drill/swim choice - JD go fly
16 x 50 @ :45 in 4 sets of 4 as follows:
2- swim free w/BIG kick off of the turn
2- swim free/NO FREE - desc 2nd 25 1-2
1:00 rest, check HR immediately & OML
6 sets of:
3 x 150 swim neg split free @ 2:00 - desc 2nd 75 to what you can, should be STRONG to juicy
BROKEN 150:
3 x 50 swim FAST @ :10 rest
50 drill @ 1:30
Finish up with...
6 x 100 pull w/snorkel @ 1:20
200 drill = 7200 scy (EC) & 7400 (JD)
Eat well today, drink plenty of water and get excited for the week ahead. Have a great day!
EC & JD
After warmup, get right into...
7 x 100 @ 1:40 as follows:
odds- 50 fist free-feel water on forearms, 50 1/2 ra 1/2 la back
evens- 50 swim free, 50 drill/swim choice - JD go fly
16 x 50 @ :45 in 4 sets of 4 as follows:
2- swim free w/BIG kick off of the turn
2- swim free/NO FREE - desc 2nd 25 1-2
1:00 rest, check HR immediately & OML
6 sets of:
3 x 150 swim neg split free @ 2:00 - desc 2nd 75 to what you can, should be STRONG to juicy
BROKEN 150:
3 x 50 swim FAST @ :10 rest
50 drill @ 1:30
Finish up with...
6 x 100 pull w/snorkel @ 1:20
200 drill = 7200 scy (EC) & 7400 (JD)
Eat well today, drink plenty of water and get excited for the week ahead. Have a great day!
Friday, January 22, 2010
Friday, January 22, 2010
EC
After warmup...
4 x 50 ra2 la2 free drill @ :10 rest
3 x 100 @ :10 rest - 50 fist free, 25 breast kick on back, 25 skulling
2 x 200 swim free @ 2:30 w/moderate negative split
1 x 400 swim - 100 neg split back, 100 swim free/choice NO FREE OR BACK by 50's
:20 rest
8 x 50 kick @ :55 - desc 2nd 25 1-4 & 5-8
1:00 rest - check HR
8 sets of:
1 x 100 swim free @ 1:10 - br 4/2 on 2nd 50
1 x 50 swim FAST @ :50
3 x 25 swim FAST @ :10 rest
75 drill @ 1:00 rest
After 8th set, finish up with...
6 x 300:
2- pull br 4/2 (unless w/snorkel) @ 4:00
2- swim free br 4/2 on 2nd 100 @ 3:40
2- swim backstroke @ 4:15
200 easy drill = 7100 scy
Rest up tomorrow, eat well. I hope you get a lot of studying done for your exams. Sunday at 11 a.m. Have a great day!
EC
After warmup...
4 x 50 ra2 la2 free drill @ :10 rest
3 x 100 @ :10 rest - 50 fist free, 25 breast kick on back, 25 skulling
2 x 200 swim free @ 2:30 w/moderate negative split
1 x 400 swim - 100 neg split back, 100 swim free/choice NO FREE OR BACK by 50's
:20 rest
8 x 50 kick @ :55 - desc 2nd 25 1-4 & 5-8
1:00 rest - check HR
8 sets of:
1 x 100 swim free @ 1:10 - br 4/2 on 2nd 50
1 x 50 swim FAST @ :50
3 x 25 swim FAST @ :10 rest
75 drill @ 1:00 rest
After 8th set, finish up with...
6 x 300:
2- pull br 4/2 (unless w/snorkel) @ 4:00
2- swim free br 4/2 on 2nd 100 @ 3:40
2- swim backstroke @ 4:15
200 easy drill = 7100 scy
Rest up tomorrow, eat well. I hope you get a lot of studying done for your exams. Sunday at 11 a.m. Have a great day!
Thursday, January 21, 2010
Friday Morning, January 22, 2010
DISTANCE - written for scy
800 swim freestyle
400 reverse IM - each 100 is drill/different drill/swim/kick by 25's
1:00 rest
16 x 75 as follows:
1-4: 50 fist free, 25 breast kick on back @ 1:15
5-8: 50 swim neg split free br 3, 25 breast pull w/free kick @ 1:10
9-12: 50 swim free br 3, 25 swim breast @ 1:10
13-16: swim breast/free/breast by 25's @ 1:10
1:00 rest - check HR
3 sets of:
6 x 100** swim at freestyle pace
400 pull free w/choice equipment (one set w/snorkel) @ 6:00
:30 rest between sets
**- 1st set mile pace @ 1:30; 2nd set 1000 pace @ 1:40; 3rd set 500 pace @ 1:50
Finish up with...
2 sets of:
4 x 50 kick @ 1:00 desc 1-4 to all out FAST
2 x 200 kick negative split @ 3:30
4 x 50 kick FAST @ :10 rest
1:00 rest between sets.
200 easy drill after 2nd set = 7200 scy. Enjoy your day off tomorrow, see you Sunday at 11:00 a.m. Have a great day!
DISTANCE - written for scy
800 swim freestyle
400 reverse IM - each 100 is drill/different drill/swim/kick by 25's
1:00 rest
16 x 75 as follows:
1-4: 50 fist free, 25 breast kick on back @ 1:15
5-8: 50 swim neg split free br 3, 25 breast pull w/free kick @ 1:10
9-12: 50 swim free br 3, 25 swim breast @ 1:10
13-16: swim breast/free/breast by 25's @ 1:10
1:00 rest - check HR
3 sets of:
6 x 100** swim at freestyle pace
400 pull free w/choice equipment (one set w/snorkel) @ 6:00
:30 rest between sets
**- 1st set mile pace @ 1:30; 2nd set 1000 pace @ 1:40; 3rd set 500 pace @ 1:50
Finish up with...
2 sets of:
4 x 50 kick @ 1:00 desc 1-4 to all out FAST
2 x 200 kick negative split @ 3:30
4 x 50 kick FAST @ :10 rest
1:00 rest between sets.
200 easy drill after 2nd set = 7200 scy. Enjoy your day off tomorrow, see you Sunday at 11:00 a.m. Have a great day!
Friday Morning, January 22, 2010
EC
After warmup, get right into...
3 x 75 @ :10 rest - 50 fist free drill, 25 choice drill
1 x 125 swim free br 4/2 on middle 25 @ 1:40
3 x 125 @ :10 rest - 50 offside breathing free drill, 75 kick/drill/kick choice by 25's
1 x 75 kick mod/strong/mod by 25's @ 1:20
6 x 100 @ 1:40 - 50 swim free br 4/2, 50 drill/swim by 25's NO FREE
1:00 rest - check HR
With snorkel...
1 x 600 pull free w/choice equipment
:30 rest - take snorkel off...
8 x 25 jungle sprints @ :35
1:00 rest - check HR
SPEEDSET: 16 x 50 @ 2:00 FAD
Warmdown until 6:50, then you're done. Have a great day!
EC
After warmup, get right into...
3 x 75 @ :10 rest - 50 fist free drill, 25 choice drill
1 x 125 swim free br 4/2 on middle 25 @ 1:40
3 x 125 @ :10 rest - 50 offside breathing free drill, 75 kick/drill/kick choice by 25's
1 x 75 kick mod/strong/mod by 25's @ 1:20
6 x 100 @ 1:40 - 50 swim free br 4/2, 50 drill/swim by 25's NO FREE
1:00 rest - check HR
With snorkel...
1 x 600 pull free w/choice equipment
:30 rest - take snorkel off...
8 x 25 jungle sprints @ :35
1:00 rest - check HR
SPEEDSET: 16 x 50 @ 2:00 FAD
Warmdown until 6:50, then you're done. Have a great day!
Thursday, January 21, 2010
JD
After warmup, get right into...
4 x 250 as follows:
1 x 175 - 100 swim back, relaxed w/good hip rotation, thumbs out first & pinkies in first; then 75 drill/swim/drill by 25's your choice
:10 rest
3 x 25 swim dist per stroke @ :35, same stroke as last 75 above
After 4th 250...
8 x 25 @ :40
odds- 1/2 FAST 1/2 drill
evens- swim build to FAST
1:00 rest - check HR
3 sets of:
3 x 150 @ 2:30 - 100 drill/swim fly by 25's, 50 swim back desc 1-3 to something juicy
3 x 150 @ 2:30 - 100 swim back (2nd 50 is same as last 50 from above), 50 swim breaststroke desc 1-3 to something juicy
3 x 100 swim IM @ 1:40 - desc 1-3 to what you can, should be FAST @ #3
After 3rd set, finish up with...
9 x 100 swim free @ 1:15, mod neg split - except every 3rd is 50 free/50 back
300 easy drill after #9 = 7000 scy.
Eat well tonight, pacework & kicking tomorrow. Have a great day!
JD
After warmup, get right into...
4 x 250 as follows:
1 x 175 - 100 swim back, relaxed w/good hip rotation, thumbs out first & pinkies in first; then 75 drill/swim/drill by 25's your choice
:10 rest
3 x 25 swim dist per stroke @ :35, same stroke as last 75 above
After 4th 250...
8 x 25 @ :40
odds- 1/2 FAST 1/2 drill
evens- swim build to FAST
1:00 rest - check HR
3 sets of:
3 x 150 @ 2:30 - 100 drill/swim fly by 25's, 50 swim back desc 1-3 to something juicy
3 x 150 @ 2:30 - 100 swim back (2nd 50 is same as last 50 from above), 50 swim breaststroke desc 1-3 to something juicy
3 x 100 swim IM @ 1:40 - desc 1-3 to what you can, should be FAST @ #3
After 3rd set, finish up with...
9 x 100 swim free @ 1:15, mod neg split - except every 3rd is 50 free/50 back
300 easy drill after #9 = 7000 scy.
Eat well tonight, pacework & kicking tomorrow. Have a great day!
Thursday, January 21, 2010
EC
After warmup, get right into...
16 x 100 in 4 sets of 4:
1- 50 catchup free, 50 fly kick on side @ 1:40
2- 50 swim free, 50 breast pull w/free kick @ 1:40
3- 50 choice backstroke drill, 50 swim backstroke @ 1:40
4- swim negative split free br 4/2 on 2nd 50 @ 1:20 (@ 1:15 in 2nd set, 1:10 in 3rd & 1:05 in 4th set)
Get HR after 16th 100; then...
4 sets of:
9 x 50 @ :50 (@ :45 in 2nd set, then @ :50 in 3rd, @ :45 in 4th & @:40 in 5th set)
1- free br 4/2
2- free/back
3- all back
1 x 400 swim back, desc 1-3, to what you can; #4 is choice easy, drill, pull, etc...then#5 is FAST
1:00 rest between sets.
200 easy loosen after 5th set = 7050 scy.
EC
After warmup, get right into...
16 x 100 in 4 sets of 4:
1- 50 catchup free, 50 fly kick on side @ 1:40
2- 50 swim free, 50 breast pull w/free kick @ 1:40
3- 50 choice backstroke drill, 50 swim backstroke @ 1:40
4- swim negative split free br 4/2 on 2nd 50 @ 1:20 (@ 1:15 in 2nd set, 1:10 in 3rd & 1:05 in 4th set)
Get HR after 16th 100; then...
4 sets of:
9 x 50 @ :50 (@ :45 in 2nd set, then @ :50 in 3rd, @ :45 in 4th & @:40 in 5th set)
1- free br 4/2
2- free/back
3- all back
1 x 400 swim back, desc 1-3, to what you can; #4 is choice easy, drill, pull, etc...then#5 is FAST
1:00 rest between sets.
200 easy loosen after 5th set = 7050 scy.
Wednesday, January 20, 2010
Wednesday, January 20, 2010
EC
After warmup, get right into...
4 x 250 as follows:
1 x 175 - 100 swim backstroke- relaxed, w/good hip rotation; 75 drill/swim/drill by 25's - all @ :10 rest
3 x 25 @ :35 - swim dist per stroke, same stroke as 75 above
After 4th 250...
8 x 25 jungle sprints @ :40
1:00 rest - check HR
3 sets of:
(this is a slight variation of an IM set Ashley does...)
3 x 150 @ 2:40 - 100 drill/swim fly by 25's, 50 swim backstroke - desc the back to something juicy
3 x 150 @ 2:40 - 100 swim back (2nd 50 @ last 50 from previous 150's), 50 swim breast desc 1-3 to something juicy
3 x 100 @ 1:40 swim IM desc 1-3 to what you can
After 3rd set, finish up with...
9 x 100 swim free @ 1:15 w/quick turns, except every 3rd is 50 free/50 back
300 easy = 7000 scy. Eat well tonight, get excited for the end of finals. Have a great day!
EC
After warmup, get right into...
4 x 250 as follows:
1 x 175 - 100 swim backstroke- relaxed, w/good hip rotation; 75 drill/swim/drill by 25's - all @ :10 rest
3 x 25 @ :35 - swim dist per stroke, same stroke as 75 above
After 4th 250...
8 x 25 jungle sprints @ :40
1:00 rest - check HR
3 sets of:
(this is a slight variation of an IM set Ashley does...)
3 x 150 @ 2:40 - 100 drill/swim fly by 25's, 50 swim backstroke - desc the back to something juicy
3 x 150 @ 2:40 - 100 swim back (2nd 50 @ last 50 from previous 150's), 50 swim breast desc 1-3 to something juicy
3 x 100 @ 1:40 swim IM desc 1-3 to what you can
After 3rd set, finish up with...
9 x 100 swim free @ 1:15 w/quick turns, except every 3rd is 50 free/50 back
300 easy = 7000 scy. Eat well tonight, get excited for the end of finals. Have a great day!
Tuesday, January 19, 2010
Wednesday Morning, January 20, 2010
EC & JD
After warmup, get right into...
4 sets of 3 x 150 as follows:
1- 50 offside breathing free drill, 25 breast kick on back @ 2:45
2- 50 choice breaststroke drill, 25 fly pull w/free kick @ 2:30
3- 75 swim backstroke, 75 drill/swim/drill by 25's NO FREE @ 2:15
No rest between sets of 3; check HR after last 150
With fins, 4 rounds of:
8 x 25 @ :40
odds- 1/2 swim FAST 1/2 drill
evens- swim all out FAST
...except #'s 3 & 6 are LUNGBUSTER @ :20
3 x 50 breast pull w/free kick desc 1-3 @ 1:00 to something juicy
No rest between sets.
After 4th set...
EC
1 x 400 pull w/snorkel
:20 rest
1 x 400 swim backstroke - move into your turns quickly
:20 rest
1 x 400 choice drill
5400 scy - Have a great day!
JD
1 x 1200 pull free - 1st & 3rd 400 are with the snorkel; middle 400 is br 3/5/7/9 by 100's
1 x 1200 swim backstroke - steady kick, head back & thumbs out first/pinkies in first
200 easy drill = 7000 scy - Have a great day!
EC & JD
After warmup, get right into...
4 sets of 3 x 150 as follows:
1- 50 offside breathing free drill, 25 breast kick on back @ 2:45
2- 50 choice breaststroke drill, 25 fly pull w/free kick @ 2:30
3- 75 swim backstroke, 75 drill/swim/drill by 25's NO FREE @ 2:15
No rest between sets of 3; check HR after last 150
With fins, 4 rounds of:
8 x 25 @ :40
odds- 1/2 swim FAST 1/2 drill
evens- swim all out FAST
...except #'s 3 & 6 are LUNGBUSTER @ :20
3 x 50 breast pull w/free kick desc 1-3 @ 1:00 to something juicy
No rest between sets.
After 4th set...
EC
1 x 400 pull w/snorkel
:20 rest
1 x 400 swim backstroke - move into your turns quickly
:20 rest
1 x 400 choice drill
5400 scy - Have a great day!
JD
1 x 1200 pull free - 1st & 3rd 400 are with the snorkel; middle 400 is br 3/5/7/9 by 100's
1 x 1200 swim backstroke - steady kick, head back & thumbs out first/pinkies in first
200 easy drill = 7000 scy - Have a great day!
Tuesday, January 19, 2009
EC - great swims this weekend!
After warmup...
4 x 100 50 choice free drill, 50 swim neg split free @ 1:40
3 sets of:
4 x 75 swim free @ :55 (can be 50's swim free @ :45 in 1st set)
6 x 50 kick @ :50 (@ :45 in 2nd set, 1 @ :50 1 @ :40 in 3rd set)
4 x 125 swim free @ 1:30
1 x 300 kick, desc 1-3 to something juicy
:30 rest
4 x 50 swim free br 3 @ :55
1 x 300 swim free, desc 1-3 to something juicy
1:00 rest between sets
7400 scy. Stretch tonight if you can, great job this weekend. have a great day!
EC - great swims this weekend!
After warmup...
4 x 100 50 choice free drill, 50 swim neg split free @ 1:40
3 sets of:
4 x 75 swim free @ :55 (can be 50's swim free @ :45 in 1st set)
6 x 50 kick @ :50 (@ :45 in 2nd set, 1 @ :50 1 @ :40 in 3rd set)
4 x 125 swim free @ 1:30
1 x 300 kick, desc 1-3 to something juicy
:30 rest
4 x 50 swim free br 3 @ :55
1 x 300 swim free, desc 1-3 to something juicy
1:00 rest between sets
7400 scy. Stretch tonight if you can, great job this weekend. have a great day!
Monday, January 18, 2010
Tuesday, January 19, 2010
DISTANCE - written for scy
Great job this weekend, congratulations on your best times!
800 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
6 x 100 @ 1:45 - 50 ra2 la2 free drill, 50 drill choice NO FREE
12 x 50 swim as follows:
2- swim free/NO FREE by 25's
2- swim neg split free
1-4 @ :55
5-8 @ :50
9-12 @ :45
1:00 rest - check HR
3 sets of:
6 x 100 swim at pace
400 pull free br 3/5/7/9 by 50's - one set w/snorkel
1st set mile pace @ 1:30
2nd set 1000 pace @ 1:40
3rd set 500 pace @ 1:50
Finish up with...
16 x 100 as follows:
1-3 kick negative split @ 1:40 & desc 1-3
#4- drill/swim breaststroke by 25's
200 easy loosen = 7200 scy. Eat well today, get excited for the meet in Milwaukee. Have a great day!
DISTANCE - written for scy
Great job this weekend, congratulations on your best times!
800 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
6 x 100 @ 1:45 - 50 ra2 la2 free drill, 50 drill choice NO FREE
12 x 50 swim as follows:
2- swim free/NO FREE by 25's
2- swim neg split free
1-4 @ :55
5-8 @ :50
9-12 @ :45
1:00 rest - check HR
3 sets of:
6 x 100 swim at pace
400 pull free br 3/5/7/9 by 50's - one set w/snorkel
1st set mile pace @ 1:30
2nd set 1000 pace @ 1:40
3rd set 500 pace @ 1:50
Finish up with...
16 x 100 as follows:
1-3 kick negative split @ 1:40 & desc 1-3
#4- drill/swim breaststroke by 25's
200 easy loosen = 7200 scy. Eat well today, get excited for the meet in Milwaukee. Have a great day!
Thursday, January 14, 2010
Thursday, January 14, 2010
EC
After warmup...
8 x 75 @ :10 rest
2- 50 fist free - feel water on forearm, 25 breast kick on back
2- 50 choice drill NO FREE, 25 fly kick on side
6 x 150 @ :10 rest as follows:
1- 25 choice free drill, 50 swim free - moderate kick on 2nd 25
2- drill/kick choice by 25's
3- swim backstroke, good breakouts throughout
12 x 50 @ :55
2- swim free - br 4/2 on 2nd 25
2- swim free/NO FREE by 25's OR drill/swim NO FREE by 25's
1:00 rest - check HR
With fins...
20 x 25 @ :45, in the usual sets of 4
200 easy drill = 3800 scy
Rest up today, get excited for the meet. Have a great day!
EC
After warmup...
8 x 75 @ :10 rest
2- 50 fist free - feel water on forearm, 25 breast kick on back
2- 50 choice drill NO FREE, 25 fly kick on side
6 x 150 @ :10 rest as follows:
1- 25 choice free drill, 50 swim free - moderate kick on 2nd 25
2- drill/kick choice by 25's
3- swim backstroke, good breakouts throughout
12 x 50 @ :55
2- swim free - br 4/2 on 2nd 25
2- swim free/NO FREE by 25's OR drill/swim NO FREE by 25's
1:00 rest - check HR
With fins...
20 x 25 @ :45, in the usual sets of 4
200 easy drill = 3800 scy
Rest up today, get excited for the meet. Have a great day!
Wednesday, January 13, 2010
Thursday Morning, January 14, 2010
DISTANCE - written for scy
800 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 x 75 @ 1:20 - 50 offside breathing free, 25 breast kick on back
2 x 200 @ 3:20 - 50 swim backstroke, 50 choice drill breaststroke
7 x 100 @ 1:40 - 50 swim free br 3, 50 drill/swim choice by 25's
12 x 50 swim @ :55 as follows..
2- free br 3
2- free/NO FREE by 25's
1:00 rest - check HR
With fins...
24 x 25 @ :40 in sets of 4 (the usual)
Finish up with...
1 x 400 pull free w/choice equipment
100 easy drill
4300 scy
Rest up today, get excited for the meet!
DISTANCE - written for scy
800 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 x 75 @ 1:20 - 50 offside breathing free, 25 breast kick on back
2 x 200 @ 3:20 - 50 swim backstroke, 50 choice drill breaststroke
7 x 100 @ 1:40 - 50 swim free br 3, 50 drill/swim choice by 25's
12 x 50 swim @ :55 as follows..
2- free br 3
2- free/NO FREE by 25's
1:00 rest - check HR
With fins...
24 x 25 @ :40 in sets of 4 (the usual)
Finish up with...
1 x 400 pull free w/choice equipment
100 easy drill
4300 scy
Rest up today, get excited for the meet!
Wednesday, January 13, 2010
EC
After warmup...
12 x 75 @ :10 rest as follows:
2- 50 fist free, 25 breast kick on back
2- 50 drill/swim choice NO FREE, 25 choice kick
4 x 150 @ :10 rest - 75 swim/drill/swim back, 50 choice kick, 25 skulling
1:00 rest - check HR
3 sets of:
3 x 50 swim mod neg split free or free/NO FREE by 25's @ :45
1 x 125 swim free @ 1:45 - 75 back, 50 choice (@ 1:40 in 2nd set, @ 1:35 in 3rd set)
3 x 50 @ :45 - as above
1 x 125 swim @ 1:40 - odd 25's are IM order, even 25's are choice (@ 1:35 in 2nd set, @ 1:30 in 3rd set)
3 x 50 @ :45 - as above
1 x 125 swim free @ 1:35 - br 4/2 on 2nd 50 (@ 1:30 in 2nd set, @ 1:25 in 3rd set)
3 x 150 neg split free @ 1:55 - desc 2nd 75 1-3 to what you can (all 3 sets @ 1:55), no faster than 95% effort on #3
No rest between sets, get HR after 3rd set.
With fins, finish up with...
21 x 25 @ :40
2- 1/2 FAST 1/2 drill
1- explosive backstroke breakout, then drill to the end
200 easy drill = 7050 scy.
Stretch tonight, and remember - NO WEIGHTS TOMORROW MORNING. All easy tomorrow, get excited for the meet. Have a great day!
EC
After warmup...
12 x 75 @ :10 rest as follows:
2- 50 fist free, 25 breast kick on back
2- 50 drill/swim choice NO FREE, 25 choice kick
4 x 150 @ :10 rest - 75 swim/drill/swim back, 50 choice kick, 25 skulling
1:00 rest - check HR
3 sets of:
3 x 50 swim mod neg split free or free/NO FREE by 25's @ :45
1 x 125 swim free @ 1:45 - 75 back, 50 choice (@ 1:40 in 2nd set, @ 1:35 in 3rd set)
3 x 50 @ :45 - as above
1 x 125 swim @ 1:40 - odd 25's are IM order, even 25's are choice (@ 1:35 in 2nd set, @ 1:30 in 3rd set)
3 x 50 @ :45 - as above
1 x 125 swim free @ 1:35 - br 4/2 on 2nd 50 (@ 1:30 in 2nd set, @ 1:25 in 3rd set)
3 x 150 neg split free @ 1:55 - desc 2nd 75 1-3 to what you can (all 3 sets @ 1:55), no faster than 95% effort on #3
No rest between sets, get HR after 3rd set.
With fins, finish up with...
21 x 25 @ :40
2- 1/2 FAST 1/2 drill
1- explosive backstroke breakout, then drill to the end
200 easy drill = 7050 scy.
Stretch tonight, and remember - NO WEIGHTS TOMORROW MORNING. All easy tomorrow, get excited for the meet. Have a great day!
Tuesday, January 12, 2010
Wednesday Morning, January 13, 2010
EC & JD
Usual warmup, then...
6 x 50 @ :10 rest - 25 ra2 la2 free, 25 choice breaststroke drill
4 sets of:
1 x 125 @ :10 rest - even 25's are choice kick, odd 25's are choice drill NO FREE
1 x 75 @ :10 rest - swim NO FREE same stroke as drilled above, except 2nd 25 is free
After 4th set, continue right into...
2 sets of:
9 x 50 swim free/NO FREE by 25's @ :50
1 x 300 pull w/snorkel @ 4:30
No rest between sets.
Check HR after 2nd set, then...
EC:
1 x 400 swim backstroke w/good turns (can go 8 x 50 swim back @ :55 if you'd like)
With fins, 24 x 25 @ :40 in sets of 4 (the usual)
200 drill = 4800 scy
Have a great day!
JD:
8 x 50 - odds are drill fly @ 1:00, evens are swim fly/free @ :50 - build fly to FAST, then...
10 x 250 as follows
1 x 100 swim free br 3 @ 1:10
1 x 50 swim fly at 200 Goal Pace @ :50 (28.2)
1 x 50 swim fly FASTER than 200 Goal Pace @ :50 (anything 27 or better)
50 drill @ 1:10
No rest between sets.
400 easy drill after 12th set = 7100 scy.
Eat well today and stretch if you can. All easy tomorrow morning. Have a great day!
EC & JD
Usual warmup, then...
6 x 50 @ :10 rest - 25 ra2 la2 free, 25 choice breaststroke drill
4 sets of:
1 x 125 @ :10 rest - even 25's are choice kick, odd 25's are choice drill NO FREE
1 x 75 @ :10 rest - swim NO FREE same stroke as drilled above, except 2nd 25 is free
After 4th set, continue right into...
2 sets of:
9 x 50 swim free/NO FREE by 25's @ :50
1 x 300 pull w/snorkel @ 4:30
No rest between sets.
Check HR after 2nd set, then...
EC:
1 x 400 swim backstroke w/good turns (can go 8 x 50 swim back @ :55 if you'd like)
With fins, 24 x 25 @ :40 in sets of 4 (the usual)
200 drill = 4800 scy
Have a great day!
JD:
8 x 50 - odds are drill fly @ 1:00, evens are swim fly/free @ :50 - build fly to FAST, then...
10 x 250 as follows
1 x 100 swim free br 3 @ 1:10
1 x 50 swim fly at 200 Goal Pace @ :50 (28.2)
1 x 50 swim fly FASTER than 200 Goal Pace @ :50 (anything 27 or better)
50 drill @ 1:10
No rest between sets.
400 easy drill after 12th set = 7100 scy.
Eat well today and stretch if you can. All easy tomorrow morning. Have a great day!
Tuesday, January 12, 2010
EC & JD
After your usual warmup, get right into...
2 x 300 @ :10 rest as follows:
50 offside breathing free drill, 50 2 fly/2 breast drill, 50 choice drill NO FREE
4 x 50 fist free drill @ :55
12 x 100 @ 1:25 as follows:
1- swim neg split free OR 50 free 50 NO FREE, 85% on 2nd 50
2- swim IM
3- kick negative split
1:00 rest - check HR immediately & OML
9 sets of:
3 x 50 swim/kick @ :55 desc 1-3 to 80-85%
1 x 75 kick FAST for time @ 1:20
BROKEN 75 kick: 3 x 75 kick FAST @ :25 (@ :35 in 2nd, 5th & 8th sets; @:45 in 3rd, 6th & 9th sets)
Just :30 rest between sets.
After 9th set...
3 x 400 swim free br 3 @ 5:00 - except 3rd 100 is br 5 (JD) or 4/2 (EC)
200 warmdown = 7300scy (JD) or 7100 (EC)
Stretch tonight if you can, get excited for the meet. Tomorrow am will be drilling & fin set for EC, something FAST for JD. Have a great day!
EC & JD
After your usual warmup, get right into...
2 x 300 @ :10 rest as follows:
50 offside breathing free drill, 50 2 fly/2 breast drill, 50 choice drill NO FREE
4 x 50 fist free drill @ :55
12 x 100 @ 1:25 as follows:
1- swim neg split free OR 50 free 50 NO FREE, 85% on 2nd 50
2- swim IM
3- kick negative split
1:00 rest - check HR immediately & OML
9 sets of:
3 x 50 swim/kick @ :55 desc 1-3 to 80-85%
1 x 75 kick FAST for time @ 1:20
BROKEN 75 kick: 3 x 75 kick FAST @ :25 (@ :35 in 2nd, 5th & 8th sets; @:45 in 3rd, 6th & 9th sets)
Just :30 rest between sets.
After 9th set...
3 x 400 swim free br 3 @ 5:00 - except 3rd 100 is br 5 (JD) or 4/2 (EC)
200 warmdown = 7300scy (JD) or 7100 (EC)
Stretch tonight if you can, get excited for the meet. Tomorrow am will be drilling & fin set for EC, something FAST for JD. Have a great day!
Monday, January 11, 2010
Monday, January 11, 2010
EC
After warmup, get right into...
8 x 50 @ :10 rest as follows:
odds- 25 ra2 la2 free drill, 25 fly kick on side
evens- 25 2 fly/2 breast drill, 25 breast kick on back
4 sets of, all @ :10 rest:
1 x 175 - 50 fist free drill, 50 swim free, 50 breast pull w/free kick, 25 skull
1 x 100 - 50 swim back, 50 drill/swim breast
Check HR after 4th set, then...
4 sets of...
3 x 100 as follows:
2 x 25 breast pull w/free kick @ :35
1 x 50 swim breaststroke - build into FAST turn, then 85-90% on 2nd 25
After 3rd 100...
1 x 150 @ 2:15 swim IM order/free by 25's, desc 1-4 to what you can
No rest between sets.
With fins, finish up with 12 sets of...
3 x 25 @ :40 - odds- 1/2 FAST 1/2 drill; evens- build to FAST
1 x 75 swim FAST @ 1:10
No rest between sets
200 easy drill after last set = 6300 scy.
Have a great day!
EC
After warmup, get right into...
8 x 50 @ :10 rest as follows:
odds- 25 ra2 la2 free drill, 25 fly kick on side
evens- 25 2 fly/2 breast drill, 25 breast kick on back
4 sets of, all @ :10 rest:
1 x 175 - 50 fist free drill, 50 swim free, 50 breast pull w/free kick, 25 skull
1 x 100 - 50 swim back, 50 drill/swim breast
Check HR after 4th set, then...
4 sets of...
3 x 100 as follows:
2 x 25 breast pull w/free kick @ :35
1 x 50 swim breaststroke - build into FAST turn, then 85-90% on 2nd 25
After 3rd 100...
1 x 150 @ 2:15 swim IM order/free by 25's, desc 1-4 to what you can
No rest between sets.
With fins, finish up with 12 sets of...
3 x 25 @ :40 - odds- 1/2 FAST 1/2 drill; evens- build to FAST
1 x 75 swim FAST @ 1:10
No rest between sets
200 easy drill after last set = 6300 scy.
Have a great day!
Sunday, January 10, 2010
Monday Morning, January 11, 2010
JD
Nice job with the kicking yesterday; the IM set will take a while, so get right into the warmup
800 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick breast on back by 25's
1:00 rest
2 sets of:
2 x 125 @ 2:10 - 50 offside breathing free drill, 75 drill/swim/drill by 25's NO FREE
6 x 75 @ 1:10 swim free/NO FREE/free by 25's (in 2nd set, NO FREE/free/NO FREE)
No rest between sets. After 2nd set, check HR immediately, then...
For 8 rounds:
:30 kick FAST on back
1 x 25 swim FAST breaststroke @ :30
After 8th round...
3 sets of:
4 x 75 swim free br 3 @ :55
1 x 300 swim IM, desc 1-3 to something juicy
:30 rest between sets. After 3rd set, continue right into...
3 sets of:
4 x 75 swim free br 3 @ :55
3 x 100 IM swim desc 1-3 to something smoking FAST @ 1:30
No rest between sets.
After 3rd set, finish up with...
6 x 100 pull free w/snorkel @ 1:30
Eat well today, drink plenty of water and get excited for the meet. Have a great day!
JD
Nice job with the kicking yesterday; the IM set will take a while, so get right into the warmup
800 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick breast on back by 25's
1:00 rest
2 sets of:
2 x 125 @ 2:10 - 50 offside breathing free drill, 75 drill/swim/drill by 25's NO FREE
6 x 75 @ 1:10 swim free/NO FREE/free by 25's (in 2nd set, NO FREE/free/NO FREE)
No rest between sets. After 2nd set, check HR immediately, then...
For 8 rounds:
:30 kick FAST on back
1 x 25 swim FAST breaststroke @ :30
After 8th round...
3 sets of:
4 x 75 swim free br 3 @ :55
1 x 300 swim IM, desc 1-3 to something juicy
:30 rest between sets. After 3rd set, continue right into...
3 sets of:
4 x 75 swim free br 3 @ :55
3 x 100 IM swim desc 1-3 to something smoking FAST @ 1:30
No rest between sets.
After 3rd set, finish up with...
6 x 100 pull free w/snorkel @ 1:30
Eat well today, drink plenty of water and get excited for the meet. Have a great day!
Monday Morning, January 11, 2010
EC
After warmup, get right into...
2 sets of:
2 x 125 @ :10 rest - 50 offside breathing free drill, 75 drill-swim-drill by 25's NO FREE
6 x 75 @ 1:10 swim free/NO FREE/free by 25's (in 2nd set, NO FREE/free/NO FREE)
No rest between set; check HR after 2nd set, then...
4 x 75 swim free @ :55 - br 4/2 on 2nd 25
2 x 200 swim free @ 2:25 - br 4/2 on 3rd 50
6 x 50 @ :45 as follows:
odds- moderate neg split free
evens- swim IM order by 25's - good turns
4 x 75 swim free @ :55 - br 4/2 on 2nd 25
2 x 200 swim free @ 2:20 - br 4/2 on 3rd 50
6 x 50 @ :45 as follows:
odds- strong negative split free
evens- swim IM order by 25's, build each 25 to strong
4 x 75 swim free @ :55 - br 4/2 on 2nd 25
2 x 200 swim free @ 2:15 - br 4/2 on 3rd 50
6 x 50 @ :45 as follows:
odds- big neg split free
evens- swim IM order by 25's, build each 25 to FAST
Check HR immediately & OML
Finish up with...
6 x 100 pull free w/snorkel @ 1:30
6000 scy.
Eat well today, drink plenty of water & get excited for the meet. Some speedwork with the fins this afternoon. Have a great day!
EC
After warmup, get right into...
2 sets of:
2 x 125 @ :10 rest - 50 offside breathing free drill, 75 drill-swim-drill by 25's NO FREE
6 x 75 @ 1:10 swim free/NO FREE/free by 25's (in 2nd set, NO FREE/free/NO FREE)
No rest between set; check HR after 2nd set, then...
4 x 75 swim free @ :55 - br 4/2 on 2nd 25
2 x 200 swim free @ 2:25 - br 4/2 on 3rd 50
6 x 50 @ :45 as follows:
odds- moderate neg split free
evens- swim IM order by 25's - good turns
4 x 75 swim free @ :55 - br 4/2 on 2nd 25
2 x 200 swim free @ 2:20 - br 4/2 on 3rd 50
6 x 50 @ :45 as follows:
odds- strong negative split free
evens- swim IM order by 25's, build each 25 to strong
4 x 75 swim free @ :55 - br 4/2 on 2nd 25
2 x 200 swim free @ 2:15 - br 4/2 on 3rd 50
6 x 50 @ :45 as follows:
odds- big neg split free
evens- swim IM order by 25's, build each 25 to FAST
Check HR immediately & OML
Finish up with...
6 x 100 pull free w/snorkel @ 1:30
6000 scy.
Eat well today, drink plenty of water & get excited for the meet. Some speedwork with the fins this afternoon. Have a great day!
Sunday, January 10, 2010
EC & JD - written for scy
After your usual warmup, get right into...
4 x 150 @ 2:40 - odd 150's are drill/kick by 25's, evens are swim/drill by 25's
6 x 100 @ 1:30 as follows:
odds - 50 swim free, 50 drill/swim by 25's NO FREE (@ 1:40 if need be)
evens - kick negative split choice
12 x 50 @ :50
2- swim mod neg split free
2- swim NO FREE build to FAST, then 25 choice
1:00 rest - check HR
3 sets of:
4 x 50 choice drill backstroke @ 1:00
1 x 100 swim neg split backstroke @ 1:40 - desc 2nd 50 1-3 to what you can
No rest between sets, get HR after 3rd set.
24 x 50 kick @ :55 - 1 easy, 1 FAST - some can be with a board if you'd like
With fins, finish up with...
24 x 25 @ :40 in sets of 4
200 easy loosen = 5700 (EC) & 5900 (JD).
Eat well today, get excited for the meet. Have a great day!
EC & JD - written for scy
After your usual warmup, get right into...
4 x 150 @ 2:40 - odd 150's are drill/kick by 25's, evens are swim/drill by 25's
6 x 100 @ 1:30 as follows:
odds - 50 swim free, 50 drill/swim by 25's NO FREE (@ 1:40 if need be)
evens - kick negative split choice
12 x 50 @ :50
2- swim mod neg split free
2- swim NO FREE build to FAST, then 25 choice
1:00 rest - check HR
3 sets of:
4 x 50 choice drill backstroke @ 1:00
1 x 100 swim neg split backstroke @ 1:40 - desc 2nd 50 1-3 to what you can
No rest between sets, get HR after 3rd set.
24 x 50 kick @ :55 - 1 easy, 1 FAST - some can be with a board if you'd like
With fins, finish up with...
24 x 25 @ :40 in sets of 4
200 easy loosen = 5700 (EC) & 5900 (JD).
Eat well today, get excited for the meet. Have a great day!
Thursday, January 7, 2010
Friday Morning, January 8, 2010
DISTANCE - written for scy
Great job yesterday!
800 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/breast kick on back by 25's
1:00 rest
6 x 200 @ :10 rest as follows:
odds- 50 offside breathing drill, 50 choice easy kick
evens- drill/kick/drill/swim by 50's NO FREE
3 x 800 @ :20 rest as follows:
1- 50 drill backstroke, then 150 swim backstroke desc the 3 x 50's to moderate
2- pull free br 3/5 by 50's for a 200, then 3/7 by 50's for a 200, then 3/9 by 50's for 400
3- kick choice neg split each 200, some 200's can be with a board
1:00 rest - check HR
4 sets of:
8 x 50 @ :50 - odds swim choice, evens swim/kick by 25's (2nd set @ :45; 4th set @ :40)
BROKEN 100: 50 kick FAST @ :10 rest, then 2 x 25 kick FAST @ :10 rest
:30 rest between sets
After 4th set...
1 x 100 easy choice
1 x 100 kick all out FAST for time
200 drill
7200 scy.
Enjoy the day off tomorrow - rest up, eat well & get excited for the meet. Have a great day!
DISTANCE - written for scy
Great job yesterday!
800 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/breast kick on back by 25's
1:00 rest
6 x 200 @ :10 rest as follows:
odds- 50 offside breathing drill, 50 choice easy kick
evens- drill/kick/drill/swim by 50's NO FREE
3 x 800 @ :20 rest as follows:
1- 50 drill backstroke, then 150 swim backstroke desc the 3 x 50's to moderate
2- pull free br 3/5 by 50's for a 200, then 3/7 by 50's for a 200, then 3/9 by 50's for 400
3- kick choice neg split each 200, some 200's can be with a board
1:00 rest - check HR
4 sets of:
8 x 50 @ :50 - odds swim choice, evens swim/kick by 25's (2nd set @ :45; 4th set @ :40)
BROKEN 100: 50 kick FAST @ :10 rest, then 2 x 25 kick FAST @ :10 rest
:30 rest between sets
After 4th set...
1 x 100 easy choice
1 x 100 kick all out FAST for time
200 drill
7200 scy.
Enjoy the day off tomorrow - rest up, eat well & get excited for the meet. Have a great day!
Friday Morning, January 8, 2010
EC
After warmup...
8 x 50 @ :10 rest offside breathing drill
4 x 150 @ :10 rest - 75 drill/swim/drill back, 50 2 breast/2 fly drill, 25 easy skulling
6 x 25 @ :40 - 2 kicks 1 pull breaststroke
6 x 25 @ :40 - breast kick on back w/good dolphin kick to the breakout
16 x 50 @ :55
2- pull free br 4/2 or w/snorkel
1- swim back/free
1- swim breast/free
200 easy drill = 3300 scy
Enjoy your afternoon off, see you Sunday. Have a great day!
EC
After warmup...
8 x 50 @ :10 rest offside breathing drill
4 x 150 @ :10 rest - 75 drill/swim/drill back, 50 2 breast/2 fly drill, 25 easy skulling
6 x 25 @ :40 - 2 kicks 1 pull breaststroke
6 x 25 @ :40 - breast kick on back w/good dolphin kick to the breakout
16 x 50 @ :55
2- pull free br 4/2 or w/snorkel
1- swim back/free
1- swim breast/free
200 easy drill = 3300 scy
Enjoy your afternoon off, see you Sunday. Have a great day!
Thursday, January 7, 2010
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/breast kick on back by 25's
200 easy choice skulling
1:00 rest
4 x 225 @ :10 rest as follows:
odds- 75 drill/drill/kick by 25's, all free
evens- 75 drill/drill/swim by 25's NO FREE
6 x 100 @ 1:45- 50 free/fist free by 25's, then 50 drill/swim breaststroke by 25's
15 x 50 in sets of 3 as follows
1- swim neg split free @ :45
1- swim free/NO FREE by 25's @ :45
1- drill/skulling by 25's choice @ :10 rest
1:00 rest - check HR
4 sets of:
6 x 100 as follows:
2- swim free @ 1:15 - br 4/2 on 2nd 50
1- 25 swim FAST free, 75 drill - @ 1:30 - add 2 x 25's for 50 total
6 x 50 swim @ :45 - 1 easy 1 FAST - can you be within .5 of 2 x 25 from above?
No rest between sets.
After 4th set...
400 choice drill or pull
7050 scy
Stretch tonight, eat well and get to sleep as early as possible. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/breast kick on back by 25's
200 easy choice skulling
1:00 rest
4 x 225 @ :10 rest as follows:
odds- 75 drill/drill/kick by 25's, all free
evens- 75 drill/drill/swim by 25's NO FREE
6 x 100 @ 1:45- 50 free/fist free by 25's, then 50 drill/swim breaststroke by 25's
15 x 50 in sets of 3 as follows
1- swim neg split free @ :45
1- swim free/NO FREE by 25's @ :45
1- drill/skulling by 25's choice @ :10 rest
1:00 rest - check HR
4 sets of:
6 x 100 as follows:
2- swim free @ 1:15 - br 4/2 on 2nd 50
1- 25 swim FAST free, 75 drill - @ 1:30 - add 2 x 25's for 50 total
6 x 50 swim @ :45 - 1 easy 1 FAST - can you be within .5 of 2 x 25 from above?
No rest between sets.
After 4th set...
400 choice drill or pull
7050 scy
Stretch tonight, eat well and get to sleep as early as possible. Have a great day!
Wednesday, January 6, 2010
Thursday Morning, January 7, 2010
DISTANCE - written for scy
800 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/fly kick on side by 25's
1:00 rest
4 x 100 @ 1:40 - 50 ra2 la2 free drill, 50 choice free drill
4 x 75 @ 1:20 - 50 swim moderate neg split , 25 fly pull w/free kick
1 x 600 pull free br 3/5/7/9 by 50's - desc the 200's 1-3 to what you can
:20 rest
4 x 25 @ :35 - 1/2 swim FAST 1/2 drill - all fly
1:00 rest - check HR
4 sets of:
2 x 100 swim free br 3 @ 1:15
1 x 100 @ 1:30 - 25 swim FAST fly, 75 drill
2 x 100 @ 1:15 - as above
1 x 100 @ 1:30 - 50 swim FAST fly, 50 drill
2 x 100 @ 1:15
1 x 100 @ 1:30 - 75 swim FAST fly, 25 drill
No rest between sets. Add times from fly swim for 150 total in each round, get avg; then...
After 4th set,
200 choice drill
3 x 150 swim fly @ 3:00 desc 1-3 to an all out crank
200 easy = 7050 scy.
Eat real well today & be sure to drink plenty of water. Be careful getting around in the snow. Have a great day!
DISTANCE - written for scy
800 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/fly kick on side by 25's
1:00 rest
4 x 100 @ 1:40 - 50 ra2 la2 free drill, 50 choice free drill
4 x 75 @ 1:20 - 50 swim moderate neg split , 25 fly pull w/free kick
1 x 600 pull free br 3/5/7/9 by 50's - desc the 200's 1-3 to what you can
:20 rest
4 x 25 @ :35 - 1/2 swim FAST 1/2 drill - all fly
1:00 rest - check HR
4 sets of:
2 x 100 swim free br 3 @ 1:15
1 x 100 @ 1:30 - 25 swim FAST fly, 75 drill
2 x 100 @ 1:15 - as above
1 x 100 @ 1:30 - 50 swim FAST fly, 50 drill
2 x 100 @ 1:15
1 x 100 @ 1:30 - 75 swim FAST fly, 25 drill
No rest between sets. Add times from fly swim for 150 total in each round, get avg; then...
After 4th set,
200 choice drill
3 x 150 swim fly @ 3:00 desc 1-3 to an all out crank
200 easy = 7050 scy.
Eat real well today & be sure to drink plenty of water. Be careful getting around in the snow. Have a great day!
Wednesday, January 6, 2010
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is 25 drill, 25 swim, 50 kick
200 easy choice skulling
1:00 rest
8 x 200 @ :20 rest as follows:
2- 50 swim free, 50 fist free - feel water on forearms
2- 50 swim/kick free, 50 breast pull w/free kick - fast hands, tuck chin
2- 100 swim breaststroke - take 1 less stroke on even 25's, 100 choice kick
2- 50 drill back, 50 swim back - head back & good hip rotation
After #8, check HR, then get right into...
24 x 50 as follows:
2- swim/kick choice @ :50
1- swim moderate negative split @ :40
8 x 25 Jungle sprints @ :40
1:00 rest
With fins, 10 sets of:
3 x 25 @ :40
1&3- 1/2 swim FAST 1/2 drill
#2- swim build to FAST
1 x 50 @ 1:00 - 25 swim FAST 25 drill
1 x 50 swim all out FAST for time @ 1:00
No rest between sets.
600 some sort of drilling & pulling = 6350 scy.
Stretch tonight, drink lots of water with dinner & be careful getting home. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is 25 drill, 25 swim, 50 kick
200 easy choice skulling
1:00 rest
8 x 200 @ :20 rest as follows:
2- 50 swim free, 50 fist free - feel water on forearms
2- 50 swim/kick free, 50 breast pull w/free kick - fast hands, tuck chin
2- 100 swim breaststroke - take 1 less stroke on even 25's, 100 choice kick
2- 50 drill back, 50 swim back - head back & good hip rotation
After #8, check HR, then get right into...
24 x 50 as follows:
2- swim/kick choice @ :50
1- swim moderate negative split @ :40
8 x 25 Jungle sprints @ :40
1:00 rest
With fins, 10 sets of:
3 x 25 @ :40
1&3- 1/2 swim FAST 1/2 drill
#2- swim build to FAST
1 x 50 @ 1:00 - 25 swim FAST 25 drill
1 x 50 swim all out FAST for time @ 1:00
No rest between sets.
600 some sort of drilling & pulling = 6350 scy.
Stretch tonight, drink lots of water with dinner & be careful getting home. Have a great day!
Tuesday, January 5, 2010
Wednesday Morning, January 6, 2010
EC & JD - written for scy
Outstanding training through the break; all drilling & easy pulling this morning
800/400
or...
400/400/200
The IM is 50 choice free drill then 50 drill/kick reverse IM order
1:00 rest
2 sets of:
4 x 50 6 kicks 1 stroke back @ 1:00
3 x 100 - 50 swim back, 50 fist free drill @ 1:40
3 x 100 - 25 fly kick on side, 50 kick choice on back, 25 2 fly/2 breast drill @ 1:40
4 x 75 @ 1:20 - 25 ra2 la2 free drill, 25 ra back, 25 la back
3 x 150 @ 2:45 - 75 swim back, 50 drill/swim by 25's NO FREE OR BACK, 25 choice skulling
No rest between sets.
After 2nd set, get right into...
12 x 50 @ :55 pull free - with snorkel or breathing 4/2 (EC) or 3/7 by 25's (JD)
1:00 rest - check HR
With fins...
24 x 25 @ :40 as follows:
2- breast pull w/free kick - FAST hands back to the front
1*- 1/2 swim FAST 1/2 drill
1*- swim build to FAST
* - should be the same stroke
EC - 5300 if you gt to finish the 25's - don't worry if you can't finish the 25's; see you this afternoon, be careful driving in the snow. Have a great day!
JD - finish up with...
1 x 1500 as follows
300 IM - 75 of each stroke, each 75 is drill/swim/drill by 25's
300 easy kick
300 pull free br 3/5/3/7/3/9 by 50's
300 swim back - good breakouts throughout
300 - 75 free, 75 NO FREE - each 75 is drill/drill/breast kick on back by 25's
7000 scy
Tomorrow we'll go something FAST. Eat well today, be careful getting around in the snow. Have a great day!
EC & JD - written for scy
Outstanding training through the break; all drilling & easy pulling this morning
800/400
or...
400/400/200
The IM is 50 choice free drill then 50 drill/kick reverse IM order
1:00 rest
2 sets of:
4 x 50 6 kicks 1 stroke back @ 1:00
3 x 100 - 50 swim back, 50 fist free drill @ 1:40
3 x 100 - 25 fly kick on side, 50 kick choice on back, 25 2 fly/2 breast drill @ 1:40
4 x 75 @ 1:20 - 25 ra2 la2 free drill, 25 ra back, 25 la back
3 x 150 @ 2:45 - 75 swim back, 50 drill/swim by 25's NO FREE OR BACK, 25 choice skulling
No rest between sets.
After 2nd set, get right into...
12 x 50 @ :55 pull free - with snorkel or breathing 4/2 (EC) or 3/7 by 25's (JD)
1:00 rest - check HR
With fins...
24 x 25 @ :40 as follows:
2- breast pull w/free kick - FAST hands back to the front
1*- 1/2 swim FAST 1/2 drill
1*- swim build to FAST
* - should be the same stroke
EC - 5300 if you gt to finish the 25's - don't worry if you can't finish the 25's; see you this afternoon, be careful driving in the snow. Have a great day!
JD - finish up with...
1 x 1500 as follows
300 IM - 75 of each stroke, each 75 is drill/swim/drill by 25's
300 easy kick
300 pull free br 3/5/3/7/3/9 by 50's
300 swim back - good breakouts throughout
300 - 75 free, 75 NO FREE - each 75 is drill/drill/breast kick on back by 25's
7000 scy
Tomorrow we'll go something FAST. Eat well today, be careful getting around in the snow. Have a great day!
Tuesday, January 5, 2010
SPRINTERS - written for scy
Big day today, warmup well...
400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/choice backstroke drill by 25's
200 easy choice skulling
1:00 rest
2 x 150 - 50 fist free drill, 25 fly kick on side - @ :10 rest
4 x 100 - 50 offside breathing drill, 50 drill NO FREE @ 1:40
6 x 50 swim free @ :40 - good breakouts, br 4/2 on 2nd 25
6 x 50 @ :50 - each 25 is half FAST 1/2 drill, mix up strokes if you'd like
1:00 rest - check HR
YOUR CHOICE:
36 x 100 as follows:
2- swim free @ 1:15 br 4/2 on 2nd 50
1- swim 25 FAST/75 drill; 50 FAST/50 drill; 75 FAST/25 drill @ 1:30 (12 of each)
OR...
4 sets of:
6 x 100 as follows:
2 x 100 swim free @ 1:15 - br 4/2 on 2nd 50
1 x 100 - 25 swim FAST to a foot touch, 75 drill - @ 1:30 - add up 2 x 25
Then right into...
6 x 50 @ :45 - 1 easy, 1 FAST - can you be within .5 of your 2 x 25's added together
Warmdown with 1 x 1200 as follows:
300 drill
300 kick choice
300 pull free br 4/2 or with snorkel
300 swim back
7100 scy.
Stretch tonight if you can, eat well. All drilling tomorrow morning. Have a great day!
SPRINTERS - written for scy
Big day today, warmup well...
400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/choice backstroke drill by 25's
200 easy choice skulling
1:00 rest
2 x 150 - 50 fist free drill, 25 fly kick on side - @ :10 rest
4 x 100 - 50 offside breathing drill, 50 drill NO FREE @ 1:40
6 x 50 swim free @ :40 - good breakouts, br 4/2 on 2nd 25
6 x 50 @ :50 - each 25 is half FAST 1/2 drill, mix up strokes if you'd like
1:00 rest - check HR
YOUR CHOICE:
36 x 100 as follows:
2- swim free @ 1:15 br 4/2 on 2nd 50
1- swim 25 FAST/75 drill; 50 FAST/50 drill; 75 FAST/25 drill @ 1:30 (12 of each)
OR...
4 sets of:
6 x 100 as follows:
2 x 100 swim free @ 1:15 - br 4/2 on 2nd 50
1 x 100 - 25 swim FAST to a foot touch, 75 drill - @ 1:30 - add up 2 x 25
Then right into...
6 x 50 @ :45 - 1 easy, 1 FAST - can you be within .5 of your 2 x 25's added together
Warmdown with 1 x 1200 as follows:
300 drill
300 kick choice
300 pull free br 4/2 or with snorkel
300 swim back
7100 scy.
Stretch tonight if you can, eat well. All drilling tomorrow morning. Have a great day!
Monday, January 4, 2010
Tuesday Morning, January 5, 2010
DISTANCE - written for scy
Big set today, don't dillydally in the warmup
800 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
4 x 50 fist drill @ :55
4 x 100 @ 1:40 - 50 swim free, 50 2 fly/2 breast drill
4 x 75 swim free/fly/free by 25's @ 1:10
18 x 50 @ :45 as follows:
2- swim negative split free br 3
1- swim fly/free by 25's
Check HR immediately & OML
2 sets of:
4 x 100 swim free/NO FREE by 50's @ 1:30
4 x 125 swim free br 3 @ 1:30
3 x 300 swim negative split free br 3 @ 3:40 - descend 2nd 150 to what you can
No rest between sets.
800 pull free after 2nd set br 3/5/7/9 by 50's - or w/snorkel
7400 scy
Eat well today, drink plenty of water and stay on top of your HW. Have a great day!
DISTANCE - written for scy
Big set today, don't dillydally in the warmup
800 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
4 x 50 fist drill @ :55
4 x 100 @ 1:40 - 50 swim free, 50 2 fly/2 breast drill
4 x 75 swim free/fly/free by 25's @ 1:10
18 x 50 @ :45 as follows:
2- swim negative split free br 3
1- swim fly/free by 25's
Check HR immediately & OML
2 sets of:
4 x 100 swim free/NO FREE by 50's @ 1:30
4 x 125 swim free br 3 @ 1:30
3 x 300 swim negative split free br 3 @ 3:40 - descend 2nd 150 to what you can
No rest between sets.
800 pull free after 2nd set br 3/5/7/9 by 50's - or w/snorkel
7400 scy
Eat well today, drink plenty of water and stay on top of your HW. Have a great day!
Monday, January 4, 2010
SPRINTERS - written for scy
Happy Birthday, Emma!
400 swim freestyle
400 reverse IM - each 100 is 50 choice drill reverse IM order, 50 breast pull w/free kick
200 easy choice skulling
1:00 rest
6 x 100 @ 1:40 - 50 choice free drill, 50 2 fly/2 breast drill
8 x 50 @ :10 rest as follows:
odds- 25 swim free, 25 choice drill breaststroke
evens- 25 swim breast build to FAST, 25 breast kick on back
6 x 100 @ 1:20 - swim free, except 3rd 25 is breast swim - br 4/2 on last 25
8 x 50 swim/kick @ :45 - odds are free, evens are breaststroke
6 x 100 @ 1:20 - 50 swim free, 3rd 25 is kick, 4th 25 is swim breast
4 x 25 from a dive @ 1:00 to a foot touch
1:00 rest - check HR
With fins, 6 sets of:
4 x 25 @ :35 - odds 1/2 FAST 1/2 drill; evens build to FAST
1 x 50 swim FAST @ :45
No rest between sets.
Finish up with...
4 x 100 kick @ 1:30
2 x 50 choice swim/drill @ :50
3 x 100 kick @ 1:25
2 x 50 choice swim/drill @ :50
2 x 100 kick @ 1:20
2 x 50 choice swim/drill @ :50
1 x 100 kick @ 1:15
200 easy drill = 6100 scy.
Eat well tonight, no alarm tomorrow morning. Have a great day!
SPRINTERS - written for scy
Happy Birthday, Emma!
400 swim freestyle
400 reverse IM - each 100 is 50 choice drill reverse IM order, 50 breast pull w/free kick
200 easy choice skulling
1:00 rest
6 x 100 @ 1:40 - 50 choice free drill, 50 2 fly/2 breast drill
8 x 50 @ :10 rest as follows:
odds- 25 swim free, 25 choice drill breaststroke
evens- 25 swim breast build to FAST, 25 breast kick on back
6 x 100 @ 1:20 - swim free, except 3rd 25 is breast swim - br 4/2 on last 25
8 x 50 swim/kick @ :45 - odds are free, evens are breaststroke
6 x 100 @ 1:20 - 50 swim free, 3rd 25 is kick, 4th 25 is swim breast
4 x 25 from a dive @ 1:00 to a foot touch
1:00 rest - check HR
With fins, 6 sets of:
4 x 25 @ :35 - odds 1/2 FAST 1/2 drill; evens build to FAST
1 x 50 swim FAST @ :45
No rest between sets.
Finish up with...
4 x 100 kick @ 1:30
2 x 50 choice swim/drill @ :50
3 x 100 kick @ 1:25
2 x 50 choice swim/drill @ :50
2 x 100 kick @ 1:20
2 x 50 choice swim/drill @ :50
1 x 100 kick @ 1:15
200 easy drill = 6100 scy.
Eat well tonight, no alarm tomorrow morning. Have a great day!
Sunday, January 3, 2010
Monday Morning, January 4, 2010
DISTANCE - written for scy
800 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 x 50 fist free drill @ :55 - feel water on forearms
6 x 100 @ 1:40 - 50 swim free, 50 choice fly drill - breathe forward, not up
4 x 75 swim free/fly/free by 25's @ 1:10
15 x 50 @ :45 as follows:
2- swim negative split free br 3
1- swim fly/free by 25's - concentrate on breathing forward, not up
1:00 rest - check HR immediately & OML
2 sets of:
4 x 100 swim free/NO FREE by 50's @ 1:30
4 x 125 swim free br 3 @ 1:30
3 x 300 swim free br 3 @ 2:40 - neg split each 300, descend the 2nd 150 1-3 to what you can
No rest between sets. Check HR after 2nd set.
Finish up with...
8 x 100 kick @ 1:40 - good breakouts throughout
200 easy loosen = 7650 scy
Eat well today, stay hydrated. Have a great day!
DISTANCE - written for scy
800 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 x 50 fist free drill @ :55 - feel water on forearms
6 x 100 @ 1:40 - 50 swim free, 50 choice fly drill - breathe forward, not up
4 x 75 swim free/fly/free by 25's @ 1:10
15 x 50 @ :45 as follows:
2- swim negative split free br 3
1- swim fly/free by 25's - concentrate on breathing forward, not up
1:00 rest - check HR immediately & OML
2 sets of:
4 x 100 swim free/NO FREE by 50's @ 1:30
4 x 125 swim free br 3 @ 1:30
3 x 300 swim free br 3 @ 2:40 - neg split each 300, descend the 2nd 150 1-3 to what you can
No rest between sets. Check HR after 2nd set.
Finish up with...
8 x 100 kick @ 1:40 - good breakouts throughout
200 easy loosen = 7650 scy
Eat well today, stay hydrated. Have a great day!
Monday Morning, January 4, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick
200 easy choice skulling
1:00 rest
4 x 50 fist free drill @ :10 rest
1 x 400 - 50 catch-up free, 50 swim free
:20 rest
1 x 400 - 50 swim negative split free, 50 drill/swim NO FREE
:20 rest - check HR
3 x 50 swim/kick by 25's @ :50
3 x 50 swim free/NO FREE by 25's @ :45
3 x 50 swim free br 4/2 @ :40
4 x 125 swim free @ 1:30 - br 4/2 on last 50
:20 rest - check HR again
9 x 50 - as above
3 x 100 swim free w/mod neg split @ 1:15 - br 4/2 on last 50
1 x 300 swim free @ 3:20
:20 rest - check HR
9 x 50 - as above
2 sets of:
2 x 75 @ 1:10 - swim/kick/swim by 25's
1 x 400 swim negative split free - 1st 200 no slower than 2:30, then swim as you feel
:20 rest between sets - check HR
5550 scy
Warmdown a bit before you get out. Eat well today, stay hydrated. Tonight will be kicking and some speedwork. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick
200 easy choice skulling
1:00 rest
4 x 50 fist free drill @ :10 rest
1 x 400 - 50 catch-up free, 50 swim free
:20 rest
1 x 400 - 50 swim negative split free, 50 drill/swim NO FREE
:20 rest - check HR
3 x 50 swim/kick by 25's @ :50
3 x 50 swim free/NO FREE by 25's @ :45
3 x 50 swim free br 4/2 @ :40
4 x 125 swim free @ 1:30 - br 4/2 on last 50
:20 rest - check HR again
9 x 50 - as above
3 x 100 swim free w/mod neg split @ 1:15 - br 4/2 on last 50
1 x 300 swim free @ 3:20
:20 rest - check HR
9 x 50 - as above
2 sets of:
2 x 75 @ 1:10 - swim/kick/swim by 25's
1 x 400 swim negative split free - 1st 200 no slower than 2:30, then swim as you feel
:20 rest between sets - check HR
5550 scy
Warmdown a bit before you get out. Eat well today, stay hydrated. Tonight will be kicking and some speedwork. Have a great day!
Sunday, January 3, 2010
EC & JD - written for scy
800/400
or...
400/400/200
1:00 rest
12 x 100 as follows:
2- 50 drill/50 kick @ 1:40 - change strokes after each set of 3
1- swim IM @ 1:30 (#6 @ 1:25; #9 @ 1:20; #12 @ 1:15)
3 rounds of:
2 x 150 swim/kick by 25's IM order @ 2:30
2 x 100 swim free @ 1:10 - JD br 3; EC br 4/2 on 2nd 50
No rest between sets; check HR after 3rd set
6 x 50 @ 1:00 - 25 swim, 25 drill - all in main race stroke
6 sets of:
4 x 50 swim at 200 Goal Pace (odd sets @ 1:10; even sets @ :50)
1 x 150 swim negative split free (can go back on even sets)
1:00 rest between sets.
7 x 100 pull w/snorkel @ 1:20
200 easy drill = 7200 scy (JD) & 7000 scy (EC)
Eat well today, stretch tonight, make sure you're ready for school tomorrow. Have a great day!
EC & JD - written for scy
800/400
or...
400/400/200
1:00 rest
12 x 100 as follows:
2- 50 drill/50 kick @ 1:40 - change strokes after each set of 3
1- swim IM @ 1:30 (#6 @ 1:25; #9 @ 1:20; #12 @ 1:15)
3 rounds of:
2 x 150 swim/kick by 25's IM order @ 2:30
2 x 100 swim free @ 1:10 - JD br 3; EC br 4/2 on 2nd 50
No rest between sets; check HR after 3rd set
6 x 50 @ 1:00 - 25 swim, 25 drill - all in main race stroke
6 sets of:
4 x 50 swim at 200 Goal Pace (odd sets @ 1:10; even sets @ :50)
1 x 150 swim negative split free (can go back on even sets)
1:00 rest between sets.
7 x 100 pull w/snorkel @ 1:20
200 easy drill = 7200 scy (JD) & 7000 scy (EC)
Eat well today, stretch tonight, make sure you're ready for school tomorrow. Have a great day!
Saturday, January 2, 2010
Saturday, January 2, 2010
SPRINTERS - written for scy
Well done this morning
400 swim freestyle
400 reverse IM - each 100 is 50 choice backstroke drill, 50 choice drill reverse IM order
200 easy choice skulling
1:00 rest
3 sets of:
4 x 75 @ :10 rest - 50 offside breathing free drill, 25 breast kick on back
6 x 50 @ :10 rest - 25 swim free & count strokes; 25 fist drill count strokes - can you be within 1 stroke of stroke count from 1st 25?
1 x 300** pull free w/snorkel
** in 2nd set, go 3 x 100 @ 1:20 pull; then in 3rd set go 4 x 75 pull @ :55
No rest between sets.
After 3rd set, get HR
3 sets of:
6 x 100 swim free @ 1:15 - br 4/2 on 2nd 50 of each; mod to strong neg split on evens, no more than 85% on 2nd 50
1 x 400 swim backstroke, desc 1-3 to what you can
:30 rest between sets
300 easy drill = 7000 scy.
Eat well tonight, stretch if you can & get excited for tomorrow's workout. Have a great day!
SPRINTERS - written for scy
Well done this morning
400 swim freestyle
400 reverse IM - each 100 is 50 choice backstroke drill, 50 choice drill reverse IM order
200 easy choice skulling
1:00 rest
3 sets of:
4 x 75 @ :10 rest - 50 offside breathing free drill, 25 breast kick on back
6 x 50 @ :10 rest - 25 swim free & count strokes; 25 fist drill count strokes - can you be within 1 stroke of stroke count from 1st 25?
1 x 300** pull free w/snorkel
** in 2nd set, go 3 x 100 @ 1:20 pull; then in 3rd set go 4 x 75 pull @ :55
No rest between sets.
After 3rd set, get HR
3 sets of:
6 x 100 swim free @ 1:15 - br 4/2 on 2nd 50 of each; mod to strong neg split on evens, no more than 85% on 2nd 50
1 x 400 swim backstroke, desc 1-3 to what you can
:30 rest between sets
300 easy drill = 7000 scy.
Eat well tonight, stretch if you can & get excited for tomorrow's workout. Have a great day!
Saturday, January 2, 2010
EC & JD - written for scy
800/400
or...
400/400/200
1:00 rest
3 sets of:
2 x 125 @ 2:15 - 50 choice free drill, 75 drill/kick/drill NO FREE
3 x 100 - 50 swim free, 50 swim NO FREE (should be same stroke you drilled on 75 of 125's) @ 1:35 - @ 1:25 in 2nd set, @ 1:15 in 3rd set
4 x 25 @ :35 - JUNGLE SPRINTS
No rest between sets; check HR after 3rd set
9 x 50 @ 1:00 - 2 swim/kick, 1 LUNGBUSTER/swim FAST by 25's - get avg time of #3, 6 & 9**
RELAY SET:
One person does FAST vertical kick w/the bleach bottle, while the other person...
goes a 50 LUNGBUSTER/swim FAST by 25's - then switch...
Continue with this until each person has gone four 50's within 1.5 seconds of your average time from the 3 x 50's LB/swim FAST above
With fins, finish up with 8 sets of:
6 x 25 @ :35
1- 1/2 FAST 1/2 drill
2- swim build to FAST
3- all swim FAST
1 x 100 kick FAST @ 1:30 - goal is to be within :01 of best 100 yard free time
No rest between sets.
200 easy loosen = 5850 (EC) & 6050 (JD) scy.
Have a great day!
EC & JD - written for scy
800/400
or...
400/400/200
1:00 rest
3 sets of:
2 x 125 @ 2:15 - 50 choice free drill, 75 drill/kick/drill NO FREE
3 x 100 - 50 swim free, 50 swim NO FREE (should be same stroke you drilled on 75 of 125's) @ 1:35 - @ 1:25 in 2nd set, @ 1:15 in 3rd set
4 x 25 @ :35 - JUNGLE SPRINTS
No rest between sets; check HR after 3rd set
9 x 50 @ 1:00 - 2 swim/kick, 1 LUNGBUSTER/swim FAST by 25's - get avg time of #3, 6 & 9**
RELAY SET:
One person does FAST vertical kick w/the bleach bottle, while the other person...
goes a 50 LUNGBUSTER/swim FAST by 25's - then switch...
Continue with this until each person has gone four 50's within 1.5 seconds of your average time from the 3 x 50's LB/swim FAST above
With fins, finish up with 8 sets of:
6 x 25 @ :35
1- 1/2 FAST 1/2 drill
2- swim build to FAST
3- all swim FAST
1 x 100 kick FAST @ 1:30 - goal is to be within :01 of best 100 yard free time
No rest between sets.
200 easy loosen = 5850 (EC) & 6050 (JD) scy.
Have a great day!
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