Monday Morning, March 1, 2010

JD

After warmup...
7 x 100 @ 1:40
odds- 50 catch-up free drill, 50 6 kicks one drill back
evens- 50 choice drill, 50 swim/kick backstroke
12 x 75 in 3 sets of 4:
1-4: 50 swim backstroke, 25 choice fly drill @ 1:15
5-8: 25 swim free, 50 drill/swim fly @ 1:10
9-12: 50 swim free br 3/5 by 25's, 25 fly kick on side @ 1:05
12 x 150 swim free as follows:
odds- negative split free br 3 @ 2:00 - 90% effort or better on 2nd 75 - @ 2:10
evens- swim free br 3/5/3 by 50's @ 2:00
1:00 rest, check HR immediately & OML
20 x 50 as follows:
2- drill/swim fly by 25's @ 1:00
2- kick choice, build each 25 to strong @ :50
1:00 rest
3 x 25 swim fly from a dive
200 easy drill = 5950 scy
Eat well today, get excited for the meet. Tomorrow will be some bigger kicking. Have a great day!

Sunday, February 28, 2010

TB & MS

400 swim free
400 reverse IM - each 100 is 25 drill, 25 kick, 50 choice backstroke drill
1:00 rest
8 x 75 @ :10 rest
odds- drill/swim/drill freestyle by 25's - steady kick, feel water on forearms
evens- 50 drill, 25 swim NO FREE
4 x 125 @ 2:15 - 50 fist free br 3, 75 IM drill
6 x 100 swim IM @ 1:40, desc 1-3/4-6 to something juicy
1:00 rest - check HR immediately & OML
4 sets of:
6 x 50 kick @ :50
1 x 400 pull free - descend the 4 x 100 in each 400, try to keep track of your total time; you can use your snorkel for 2 rounds, no more than that
With fins, finish up with...
6 sets of:
2 x 25 @ :40 1/2 swim FAST 1/2 drill
2 x 25 @ :40 swim build to all out FAST
1 x 50 kick all out FAST @ 1:00 - can you break :30? :28?? :26???
No rest between sets.
200 easy drill after last round = 6400 scy.
Make sure you're ready for school this week, see you tomorrow afternoon. Have a great day!

Sunday, February 28, 2010

EC

After warmup...
9 x 50 @ :10 rest - 2 catchup free drill, 1 drill NO FREE
3 x 150 @ :10 rest as follows:
75 swim back, 50 drill/swim NO BACK OR FREE, 25 kick choice w/FAST breakout
3 sets of:
4 x 50 kick @ :50
1 x 300 pull - one set w/snorkel, roll hips evenly, finish stroke
1:00 rest between sets.
With fins, finish up with...
24 x 25 @ :45 - the usual sets of 4
200 easy drill = 4200 scy.
See you tomorrow morning, have a great day!

Sunday Morning, February 28, 2010

JD

After warmup...
1 x 300 - 50 fist free, 50 breast kick on back, 50 fly pull w/free kick
:20 rest
3 x 100 - 50 swim free, 50 choice kick @ 1:45
1 x 300 - 50 offside breathing free drill, 50 choice fly drill
:20 rest
3 x 100 - 50 swim free br 3/5, 25 kick, 25 swim choice @ 1:35
1 x 300 - 50 drill back, 50 swim back, 50 choice kick
:20 rest
3 x 100 50 swim free, 25 swim fly, 25 swim choice @ 1:25
1 x 300 - 75 drill/swim/drill choice by 25's - 50 kick easy/FAST on back, 25 fly kick on side
:20 rest
3 x 100 swim free br 3 @ 1:15
1:00 rest - check HR immediately & OML
In the following set:
The 75's swim are always @ 1:10 with a BIG 6 beat kick on the 2nd 25;
The 75's swim-kick should be FAST on the kick, some can be with a board...
2 x 75 swim free @ 1:10
2 x 75 @ 1:20 - 50 swim back, 25 kick breast FAST
1 x 100 IM swim @ 1:40, get time
2 x 75 swim free @ 1:10
2 x 75 @ 1:20 - 50 swim breast, 25 kick free FAST
1 x 100 IM swim @ 1:40 - should be faster than 1st 100 IM
2 x 75 swim free @ 1:10
2 x 75 @ 1:20 - 50 free, 25 kick fly FAST
1 x 100 IM swim @ 1:40 - should be fastest of the day
1:00 rest - remember your last 100 IM time
Finish up with...
1 x 800 pull w/snorkel - roll hips, finish stroke
200 easy drill = 5800 scy.
Eat well today, stay hydrated. We'll get back to the 25's fly tomorrow morning. Have a great day!

Friday, February 26, 2010

TB & MS

400 swim free
400 reverse IM - each 100 is 25 drill, 25 swim, 50 kick
1:00 rest
2 sets of, all @ :10 rest
50 drill
100- 50 drill, 50 swim
150- 50 drill, 50 swim, 50 kick
100- 50 drill, 50 swim
50 drill
16 x 50 as follows:
odds- drill/kick by 25's @ 1:00
evens- swim/kick @ :45
1:00 rest - check HR immediately & OML
4 sets of:
2 x 75 swim IM @ 1:20 (NO FREE) desc 1-2 to what you can
1 x 350 swim free - big 6 beat kick on last 150, desc 1-3 to something juicy
:30 rest between sets
12 x 100 kick @ 1:40 - 2 easy 1 FAST (start on the :40)
1:00 rest
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 swim FAST
200 easy drill = 6500 scy
Enjoy your day off tomorrow - rest up, make sure your schoolwork is done. Sunday at 2:30 p.m. Have a great day!

Friday, February 26, 2010

EC

After warmup...
6 x 100 @ 1:40
odds- 50 fist free, 50 drill/swim NO FREE
evens- 50 swim free, 50 kick choice ez/build
8 x 75 swim @ 1:10 - 6 beat kick on 2nd 25 - except #'s 3, 5 & 7 are @ :55
8 x 25 @ :40 - odds are jungle sprints, evens are swim dps
1:00 - check HR immediately & OML
3 sets of:
3 x 100 swim @ 1:40 descend the 2nd 50 to FAST
BROKEN 100: 4 x 25 @ :10 rest in 1st set, 50/2 x 25 in 2nd set, choice in 3rd set
1 x 200 drill/swim/drill/kick by 50's
1:00 rest
200 easy drill after 3rd set = 4400 scy.
Rest up this weekend, enjoy your day off. Sunday at 11 a.m. Have a great day!

Friday Morning, February 26, 2010

JD

After warmup...
16 x 50 @ 1:00 in sets of 4:
1-4 swim free/fist free by 25's, count strokes on both
5-8 breast pull w/free kick, breast kick on back
9-12 swim free/breast by 25's
13-16 choice fly drill/fly kick on side
3 x 200 @ :10 rest as follows
1- drill/swim/drill/kick by 50's free
2- drill/swim/drill/kick by 50's NO FREE
3- all kick, negative split each 100 w/great underwater dolphin kick
4 x 50- 2 swim @ :50, 2 swim/kick @ :50
2 x 200 swim free @ 2:50, desc 2nd 100 1-2
4 x 50- 2 swim @ :45, 2 swim/kick @ :45
2 x 200 swim free @ 2:40, desc 2nd 100 1-2
4 x 50- 2 swim @ :40, 2 swim free/NO FREE @ :40
2 x 200 swim free @ 2:30, desc 2nd 100 1-2
1:00 rest - check HR immediately & OML
12 x 100 kick desc 1-3's to something smoking FAST @ 2:00
400 pull br 3/5/7/9 by 50's = 6000 scy.
Do an excellent job in school today - don't forget that folder with your High Point award. Have a great day!

Friday Morning, February 26, 2010

EC

After warmup...
4 x 50 @ :10 rest - 25 swim free, 25 fist free - count strokes on both
3 x 200 @ :10 rest - drill/swim/drill/kick by 50's - 1 free, 1 NO FREE, 1 all kick
4 x 75 @ :10 rest - 50 swim dps free, 25 breast kick on back
4 x 75 @ :10 rest - drill/swim/drill by 25's NO FREE
4 x 100 swim @ 1:30 - odds moderate neg split free; evens are NO FREE on 3rd 25
8 x 25 @ :40 jungle sprints
1:00 rest - check HR
SPEEDSET: 12 x 50 @ 2:00 FAD
Warmdown with a 400 some sort of pull or drill
4000 scy
Eat well today, stay hydrated - broken swims this afternoon. Have a great day!

Monday Morning, February 22, 2010

EC

After warmup...
4 x 50 fist free drill @ :10 rest (go swim free/fist free drill by 25's in 2nd set)
4 x 75 @ 1:15 - 25 swim free, 50 drill/swim NO FREE
No rest between sets.
From the middle of the pool:
8 x 2-turn 50's @ 1:05 - 1st turn perfect, 2nd turn perfect & FAST
1:00 rest
4 sets of:
3 x 125 swim free @ 1:40
1 x 125 swim free @ 1:30
After 4th set, check HR immediately & OML
Finish up with:
8 x 12 1/2 FAST from a dive - drill back in to the wall
100 easy loosen = 4500 scy.
Eat well today, have plenty of water at school. Have a great day!

Monday Morning, February 22, 2010

JD

After warmup...
9 x 50 @ 1:00
2- 25 catch-up free, 25 fly kick on side
1- 25 choice drill NO FREE, 25 breast kick on back
3 x 150 @ :10 rest as follows:
75 drill/swim/drill NO FREE
50 swim free br 3/5 by 25's (br 3/7 on 2nd 150, then 3/9 on 3rd 150)
25 kick on back w/FAST dolphin kick underwater to the breakout
4 sets of:
3 x 100 @ 1:40
1- swim free w/moderate neg split
2- swim free/NO FREE by 50's
3- swim/kick by 50's
1 x 200 swim - BIG 6 beat kick on 3rd 50 - odd sets free, even sets backstroke
:30 rest between sets.
Finish up with...
6 sets of:
1 x 50 swim fly/back @ :55
1 x 25 kick FAST breaststroke @ :40
1 x 25 kick FAST free @ :40
1 x 50 swim breast/free @ :55
1 x 25 kick FAST fly @ :40
1 x 25 kick FAST back @ :40
No rest between sets.
300 easy pull after last set = 5600 scy.
Do an excellent job in school today. Have a great day!

Sunday, February 21, 2010

TB & MS

400 swim free
400 reverse IM - each 100 is 50 drill/kick by 25's IM order, then 50 breast drill
1:00 rest
12 x 50 as follows:
2- drill/swim @ :55
2- swim/kick @ :55 (2nd set of 4 @ :50, 3rd set of 4 @ :45)
3 sets of:
8 x 100 @ 1:30 as follows:
odds- swim/kick choice by 50's
evens - swim 125 free @ 1:30
6 x 100 swim free br 3 @ 1:15
1 x 400 swim free, desc 1-3 to something smoking FAST
1:00 rest between sets.
200 easy loosen after 3rd set = 7000 scy
Make sure you're prepared for a good week at school. Lots of aerobic work this week. Have a great day!

Sunday, February 21, 2010

EC

After warmup...
8 x 100 as follows:
2- 50 offside breathing free drill, 50 drill NO FREE @ :10 rest
2- swim free/NO FREE @ 1:40
2 sets of:
3 x 50 swim/kick @ :55
1 x 150 swim free @ 2:00 - br 4/2 on 2nd 50
3 x 50 swim free @ :50 - roll hips evenly
1 x 150 kick - good breakouts, but easy kicking
:20 rest
6 x 50 kick @ :55
2 x 150 swim free @ 2:00 - br 4/2 on 2nd 50
1:00 rest between sets - check HR after each set
After 2nd set...
With fins:
24 x 25 @ :45 - the usual sets of 4
Finish up with...
1 x 400 - drill, pull or some combo of the two.
5200 scy
Get excited for the rest, have a great day!

Sunday, February 21, 2010

JD - we'll build on what we started towards the end of last week

800 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/fly kick on side
1:00 rest
4 x 50 @ 1:00 - 25 breast pull w/free kick, 25 breast kick on back
4 x 75 @ 1:20 - 25 choice free drill, 25 choice breast drill, 25 swim breast build tempo
6 x 50 swim breast/free by 25's @ :55
3 x 100 kick - build even 25's to FAST - @ 1:45
6 x 50 swim back/breast by 25's @ :55
12 x 75 @ 1:20 - 50 kick (2nd 25 @ 85%), 25 swim choice w/steady kick
4 x 300 @ 4:30 as follows:
odds- pull free br 3/5/7 by 50's or w/snorkel;
evens- swim free, desc the 3 x 100's to 85% - strong kick on 2nd & 3rd 100's
1:00 rest - check HR
With fins:
24 x 25 @ :40 - in sets of 4 - the usual
1:00 rest
3 x 25 from a dive - build your speed to FAST feeling
200 easy drill = 5575 scy
Stretch today & get excited for the meet. Have a great day!

Friday, February 19, 2010

TB & MS

400 swim free
400 reverse IM - each 100 is drill/swim/drill/fly kick on side by 25's
1:00 rest
8 x 50 drill-swim dps by 25's @ :10 rest
4 x 300 @ :20 rest as follows:
odds- 50 drill, 50 swim dps free
evens - 50 drill, 50 swim dps NO FREE
8 x 25 jungle sprints @ :35 (1/2 swim FAST, 1/2 drill)
1:00 rest - check HR
9 x 100 as follows:
2- swim free, except 3rd 25 is kick @ 1:20
1 x 100 kick FAST for time
@ 2:00
9 x 50 kick desc 1-3 to all out smoking FAST @ 1:00
9 x 200 as follows:
2- swim free, except 3rd 50 is kick @ 2:40
1- kick FAST for time @ 4:00
9 x 50 kick desc 1-3 to all out juicy FAST @ 1:00
Finish up with...
MYSTERY KICK SET
200 easy loosen = 6400 scy
Rest up tomorrow, get excited for your March meets! Have a great day!

Friday, February 19, 2010

EC

After warmup...
9 x 150 @ :10 rest in sets of 3 as follows:
1- drill choice/kick/catch-up drill by 50's freestyle
2- 50 swim free/25 choice drill NO FREE
3- drill choice/swim/kick by 50's NO FREE
8 x 75 swim @ 1:10
odds- swim free, build kick on 2nd 25, br 4/2 on last 25
evens- swim NO FREE/choice/NO FREE by 25's
10 x 25 @ :35 jungle sprints
6 sets of:
4 x 50 @ 1:10 - swim at 2nd 50 split of 100 Goal Time
100 drill
1:00 rest between sets
400 choice pull, drill or kick after 3rd set
After 6th set, finish up with...
16 x 100 as follows:
4 @ 1:25 - mod negative split
1 @ 1:15 w/great turns & 3 @ 1:25, mod neg split
2 @ 1:15, 2 @ 1:25 mod neg split
3 @ 1:15, 1 @ 1:25
4 @ 1:15 - great turns throughout!
200 easy drill = 7200 scy
TIME TO TAPER!!
Try not to do anything tomorrow - remember, you're tapering now! Sunday at 11 am - have a great day!

Friday Morning, February 19, 2010

JD

After warmup...
4 x 200 @ :20 rest
odds- 50 fist free br 3, 50 drill NO FREE
evens - 100 choice drill/kick by 25's, 100 IM swim
8 x 50 swim @ :45
odds- free
evens - free/NO FREE by 25's
1:00 rest, check HR
3 sets of:
4 x 25 kick @ :40 - odds are moderate, evens are FAST
1 x 100 swim moderate negative split @ 1:30
4 x 25 kick @ :40 - desc 1-3 to FAST, hold for #4
1 x 100 swim free, stronger negative split than 1st 100, @ 1:30
4 x 25 kick @ :40 - all FAST
1 x 100 swim negative split free - biggest neg split of the set, @ 1:30
1 x 400 pull free w/snorkel
1:00 rest between sets.
200 easy drill after 3rd set = 5600 scy.
Rest up this weekend, eat well and have plenty of water. Sunday at 11 a.m., we can talk about your events for Sectionals. Have a great day!

Friday Morning, February 19, 2010

EC

After warmup...
3 sets of:
1 x 100 50 fist free, 50 choice drill NO FREE @ 1:45
4 x 25 - odds swim dps, evens swim 1/2 FAST 1/2 drill @ :25
1 x 200 pull - choice, br 4/2 or w/snorkel @ 3:00
1 x 100 kick easy/moderate by 50's
:30 rest between sets.
From the middle of the pool:
12 x 2-turn 50's @ :55 - one turn is perfect, 1 is perfect & FAST
1:00 rest, check HR
SPEEDSET
Warmdown as much as you can before you go. Have a great day!

Thursday, February 18, 2010

TB & MS

After warmup...
9 x 100 @ 1:40 as follows:
2- 50 fist free drill (feel water on forearms), 50 choice drill in 4th best stroke
1- swim IM - descend 1-3 to what you can
8 x 50 @ 1:00 - 25 swim dps, 25 drill - all in mrs (desc stroke count 1-4/5-8)
12 x 75 @ 1:05
odds- 50 swim free br 3, 25 swim NO FREE
evens - 50 swim free, 25 kick
1:00 rest - check HR
With fins,
8 x 25 choice breaststroke drill @ :35
9 x 100 desc 1-3 @ 1:45 - 50 swim breaststroke, 50 choice kick
1:00 rest
3 x 300 swim IM, desc 1-3 to what you can @ 1:00 rest (LMAD @ 75's or 100's)
From the flags, work on turn drills & actual turns
From the middle of the pool, finish up with...
12 x 50 - 2-turns in each 50, one perfect, one perfect & FAST!
200 easy loosen = 5800 scy
Do an excellent job with your HR tonight, eat well. Have a great day!

Thursday, February 18, 2010

EC

After warmup...
2 sets of:
4 x 50 offside breathing free drill @ :10 rest
4 x 75 @ 1:20 - 50 double arm back drill (1/2 ra 1/2 la in 2nd set), 25 breast kick on back (fly kick on side in 2nd set)
6 x 100 @ 1:40
odds- 50 choice breaststroke drill, 50 choice kick
evens- swim IM
1:00 rest, check HR
4 sets of:
2 x 150 swim free @ 1:55 - 6 beat kick & br 4/2 on 2nd 50
1 x 175 swim free @ 1:55 - smooth, make interval
After 4th set, check HR, then get right into...
4 x 300 as follows:
odds- swim free w/snorkel @ 3:50
evens- swim back @ 4:15, good underwaters throughout
1:00 rest after #6, check HR
With fins, finish up with:
24 x 25 @ :40 in sets of 4 - the usual
200 easy drill = 7100 scy
Stretch real well tonight - two more workouts! Have a great day!

Thursday Morning, February 18, 2010

TB & MS

400 swim free/400 reverse IM - each 100 is swim/drill/drill/kick by 25's
1:00 rest
3 x 800 @ 1:00 rest as follows:
1- swim backstroke - head back, really roll hips & keep kick small & steady to maintain the tempo of the stroke
2- pull free br 3/5/7/9 by 50's - or with your snorkel - watch the front end of the stroke, roll hips to help finish stroke
3- kick on back - 100 free kick on back, 50 breast kick on side, 50 fly kck on side
1:00 rest - check HR
Until you have to get out...
Work on freestyle flip turns from the middle of the pool
Eat well today, do a good job in school. Have a great day!

Thursday Morning, February 18, 2010

JD
Great having you back in workout yesterday!

After warmup...
3 sets of:
2 x 75 @ 1:20 - 50 fist free br 3 - feel h20 on forearms, then 25 fly kick on side
2 x 25 @ :40 breast pull w/free kick
4 x 50 @ 1:00 swim breaststroke/kick breast on back by 25's
1 x 200 pull free br 3 @ 3:30 - in 2nd set br 3/5 by 50's; in 3rd set br 3/7 by 50's
No rest between sets.
Check HR after 3rd set immediately & OML
4 sets of:
4 x 50 swim/kick by 25's @ :55 - #3 can be all swim backstroke if you'd like
1 x 100 kick negative split - good underwaters throughout
1:00 rest after each set
300 easy drill = 4500 scy.
Be sure to have plenty of water throughout the day, eat well today. Tomorrow will be a little more kicking, 5000 scy, before your day off. Have a great day!

Wednesday, February 17, 2010

TB & MS

After 400/400...
3 sets of:
4 x 75 @ :10 rest - 50 chocie drill NO FREE, 25 breast kick on back
4 x 50 pull free br 3 @ :50 (@ :45 in 2nd set, @ :40 in 3rd set)
No rest between sets; check HR after 3rd set
With fins, 20 x 25 as follows...
2 x 25 drill @ :40
1 x 25 swim build to FAST @ :40
1 x 25 swim all out FAST @ :30
1 x 25 LUNGBUSTER @ :20
No rest between sets.
1:00 rest after last 25; then take off fins...
How low can you go on the 100's??
1 x 400 swim moderate negative split free br 3 @ 5:30
4 x 100 swim free br 3 @ 1:20
1 x 400 - as above
4 x 100 @ 1:15
1 x 400 as above
4 x 100 @ 1:10
1 x 400 as above
1:00 rest
4 x 100 swim free br 3 @ 1:05!!!!!
Warmdown with a 400 drill/kick by 50's
Make sure you're doing an excellent job with your schoolwork. Have a great day!

Wednesday, February 17, 2010

EC

After warmup...
4 x 100 @ 1:45 - 50 choice free drill, 50 swim/kick free
4 x 50 drill/kick by 25's NO FREE @ 1:00
2 x 300 @ :20 rest - 50 fist free, 50 drill/swim by 25's NO FREE
4 x 200 as follows:
odds- moderate negative split free @ 2:25, br 4/2 on 3rd 50
evens- swim 100 free 100 choice - neg split each 50 on the 2nd 100 - @ 2:35
1:00 rest - check HR
8 sets of:
1 x 300 pull free @ 3:45 - br 4/2 on 2nd 100, or w/snorkel
1 x 50 swim FAST from a dive odd sets @ 1:00, even sets @ :10 rest
2 x 25 kick FAST - odd sets @ :40, even sets @ :10 rest
1:00 rest between sets.
After 8th set, finish up with...
1 x 400 drill/kick choice by 50's
8 x 50 swim dps/drill by 25's @ :10 rest
7000 scy.
Only 3 more workouts to go...have a great day!

Wednesday Morning, February 17, 2010

EC

After warmup...
6 x 200 as follows:
1 x 75 @ 1:15 - 50 ra2 la2 free, 25 breast kick on back
1 x 125 - 50 swim dps free (take one less stroke on 2nd 25), 75 drill/swim/drill by 25's NO FREE
:20 rest after the 125
After #6, get HR, then continue right into...
2 sets of:
3 x 50 pull free @ :55 - w/snorkel or br 4/2
1 x 150 - drill/easy kick by 25's
:15 rest
3 x 50 @ :55 - swim/drill by 25's, same stroke as you drilled on the previous 150
1 x 150 pull free w/snorkel or br 4/2 on 2nd 50
:30 rest between sets
Check HR after 2nd set
With fins, finish up with...
24 x 25 @ :45 - in sets of 4, as follows:
2- drill;
1- swim 1/2 FAST 1/2 drill
1- swim build to FAST
400 easy choice after 25's w/fins = 4400 scy.
Four workouts to go, have a great day!

Wednesday Morning, February 17, 2010

JD - congratulations on being selected to the USA Swimming Zone Select Camp!

After warmup...
9 x 50 @ 1:00 - fist free drill, except every 3rd 50 is fly kick on side/choice drill NO FREE
3 x 150 @ 2:30 - 75 swim free, 50 choice fly drill, 25 kick on back
1 x 300 - 50 choice kick, 25 breast pull w/free kick
:20 rest
1 x 300 - 50 kick free on back, 25 swim breaststroke
:20 rest
1 x 300 - 50 2 fly/2 breast drill, 25 swim fly
1:00 rest
9 x 100 swim - 2 free br 3 @ 1:35, 1 swim backstroke @ 1:45
200 easy drill = 4100 scy
Congratulations again on your Zone Select Camp selection! I'm sure it will be a great experience for you! Hope you continue to feel better; stay hydrated and eat well. Have a great day!

Tuesday, February 16, 2010

TB & MS

After warmup...
4 x 200 as follows:
1 x 75 @ 1:15 - 50 ra2 la2 free drill, 25 blow it out the back fly drill
1 x 125 - 50 swim free br 3, 75 drill/drill/kick in main race stroke
:20 rest after each 125
4 x 150 as follows:
odds- swim free, desc the 3 x 50's to about 85% on last 50, @ 2:00
evens- 75 swim IM, 75 swim back @ 2:20
1:00 rest after #4, check HR immediately & OML
3 sets of:
3 x 50 swim/kick by 25's @ :45
1 x 100 kick @ 1:45 - get time
3 x 50 swim/kick by 25's @ :50
1 x 100 kick @ 1:45 - should be faster than previous 100
3 x 50 swim/kick by 25's @ :55
1 x 100 kick FAST @ 1:45
1 x 250 pull free br 3/5/7/5/3 by 50's
:30 rest between sets
After 3rd set, finish up with...
1 x 800 kick as follows:
50 FAST/150 moderate, 100 FAST/100 moderate, 150 FAST/50 moderate, 200 all FAST
200 drill = 6200 scy.
Do an excellent job on your HW tonight, have a great day!

Tuesday, February 16, 2010

EC

After warmup...
3 sets of:
8 x 25 @ :35-
odds- 2 kicks 1 pull breaststroke
evens- breast pull w/free kick
4 x 50 swim breast/free by 25's @ :50 (@ :45 in 2nd set, @ :40 in 3rd set)
4 x 75 swim free @ :55 - br 4/2 on last 25
6 x 50 kick @ :45
No rest between sets; check HR after 3rd set - immediately & OML
With fins, 6 sets of:
2 x 50 drill @ 1:00
6 x 25 as follows:
2- swim FAST @ :40
1- FAST LUNGBUSTER @ :20
Take fins off after last set; finish up with...
15 x 100 @ 1:25
2- swim/kick choice by 50's
1- swim back/breast by 50's
200 easy drill = 7200 scy.
Five workouts to go...have a great day!

Tuesday Morning, February 16, 2010

TB & MS

After warmup...
8 x 75 @ 1:20
odds- 50 fist free, 25 fly kick on side
evens- 50 6 kicks 1 stroke back drill, 25 breast kick on back
2 x 300 backstroke @ :20 rest
50 swim negative split, 25 choice drill
1:00 rest - check HR
12 x 150 as follows:
1- swim negative split free br 3 @ 2:00
2- swim 75 free, 75 back @ 2:10
3- swim IM - 2 x 75 IM, desc 1-2 @ 2:20
1 x 400 kick - 25 FAST/75 moderate, then 50 FAST/50 moderate, then 75 FAST /25 moderate, then 100 kick all FAST
200 easy drill = 4400 scy.
See you this afternoon, have a great day!

Tuesday Morning, February 16, 2010

JD

After warmup...
9 x 50 @ 1:00 - fist free drill, except every 3rd 50 is fly kick on side/choice drill NO FREE
3 x 150 @ 2:30 - 75 swim free, 50 choice fly drill, 25 kick on back
1 x 300 - 50 choice kick, 25 breast pull w/free kick
:20 rest
1 x 300 - 50 kick free on back, 25 swim breaststroke
:20 rest
1 x 300 - 50 2 fly/2 breast drill, 25 swim fly
1:00 rest
12 x 100 swim - 2 free br 3 @ 1:30, 1 swim backstroke @ 1:40
200 easy drill = 4400 scy
Hope you continue to feel better; stay hydrated and eat well. Have a great day!

Friday, February 12, 2010

EC

After warmup...
9 x 100 @ :10 rest in 3 sets of 3 as follows:
1- 50 fist free, 50 breast kick on back
2- 50 choice skulling, 50 fly kick on side
3- swim/kick by 50's NO FREE
(No rest between sets of 3)
3 x 250 swim @ :10 rest - 100 swim IM, 50 choice kick, 100 drill/swim choice by 25's
3 x 150 @ 2:30 (2:20 if you'd like) 50 drill/swim choice, 25 kick build to FAST
1:00 rest - check HR immediately & OML
2 sets of:
3 x 50 @ :50 - swim/kick by 25's
1 x 200 kick neg split @ 3:15
3 x 50 @ :50 - IM order/free by 25's
2 x 200 kick neg split @ 3:15, 2nd 100 should be something juicy
3 x 50 @ :50 - swim free w/good breakouts
3 x 200 kick neg split @ 3:15 - 2nd 100 should be something juicy
12 x 25 @ :40 - 2 kick FAST, 1 LUNGBUSTER!
1:00 rest between sets, check HR after each set
7000 scy
Warmdown until you feel loose. Enjoy your day off tomorrow - eat well, drink plenty of water and stretch a couple of times if you can. Have a great day!

Friday Morning, February 12, 2010

EC

After warmup...
4 x 250 @ :10 rest as follows:
100 drill/swim free by 25's, 50 choice easy kick on back, 100 drill/swim by 25's NO FREE
3 x 200 swim @ 3:00 - 100 backstroke, 100 choice - roll hips & keep head back on backstroke, smooth & long on 2nd 100
2 x 150 @ :20 rest - 50 choice breaststroke drill, 25 swim breaststroke, then 25 drill breast & 50 swim breast
1 x 100 easy choice skulling
1:00 rest, check HR
SPEEDSET
Warmdown with...
8 x 100 as follows:
odds- pull free br 4/2 on 2nd 50 @ 1:25
evens- swim backstroke or drill/swim by 25's NO FREE
200 easy loosen = 4800 scy.
Do a good job with the kicking this afternoon, enjoy your day off tomorrow!

Thursday, February 11, 2010

TB & MS
Great job yesterday!

After the 400/400...
3 x 100 @ 1:50 - 50 offside breathing free drill, 50 breast kick on back
4 x 50 @ :20 rest - 25 swim free, count strokes, 25 fist free
2 x 200 - drill/kick/drill/swim by 50's @ :20 rest
6 x 100 @ 1:40 as follows:
odds- swim free br 3, build kick on 3rd 25
evens- swim 50 free, 50 NO FREE
8 x 25 jungle sprints (1/2 swim FAST, 1/2 drill) @ :40
1 x 400 pull br 3/5/3/7 by 50's
1:00 rest
With fins, finish up with...
24 x 25 @ :40 in 6 sets of 4 as follows:
1- swim 1/2 FAST 1/2 easy
2- swim build to FAST
3- all drill
4- all FAST
200 easy drill after #24 = 3700 scy.
Do a good job with your races at the meet - make sure you warmup and warmdown well for each race (really stretch out your legs immediately after each race); I'll look forward to hearing all about it! Don't forget, no workout on Monday, we'll pick things up again next Tuesday Morning. Have a great day!

Thursday, February 11, 2010

EC

After warmup...
3 x 100 @ 1:45 - 50 offside breathing free drill, 50 breast kick on back
4 x 50 @ :10 rest - 25 swim free, count strokes, 25 fist free
4 x 75- swim build to FAST/drill/swim dps by 25's @ 1:15
2 x 200 - drill/kick/drill/swim by 50's @ :10 rest
6 x 100 @ 1:20 as follows:
odds- swim free br 4/2 on 3rd 25, build kick on last 25
evens- swim 50 free, 50 NO FREE
8 x 25 jungle sprints @ :35
1:00 rest - check HR
6 sets of:
1 x 150 swim free w/moderate negative split @ 2:00
3 x 25 swim FAST @ :40 (@ :30 in 2nd set; @ :10 rest in 3rd set)
1 x 75 drill @ :30 rest
1 x 100 swim FAST
100 drill
1:00 rest between sets.
After 6th set, warmdown with...
3 sets of:
3 x 50 pull free @ :55
2 x 50 swim/drill by 25's NO FREE @ :55
1 x 50 kick choice @ :55
200 easy drill after 3rd set = 7100 scy
Stretch real well tonight, drink plenty of water. Tomorrow am speedset, then kicking tomorrow night. Have a great day!

Thursday Morning, February 11, 2010

JD
About the same as yesterday

After warmup...
3 sets of:
7 x 50 @ 1:00 as follows:
odds- 25 1/2 ra back, 1/2 la back, 25 fly kick on side (choice back drill in 2nd set)
evens- ra2 la2 free drill (in 2nd set, go fist drill)
1 x 450 swim - 150 free br 3/5/3 by 50's, 150 back, 150 IM (2 x 75 IM)
:10 rest
4 x 50 swim negative split free @ :50 (can be @ :45 in 3rd set if you'd like)
No rest between sets
1:00 rest after 3rd set - get HR, check OML
1 x 600 swim 100 back, 50 kick breast w/board
:20 rest
1 x 400 swim negative split free br 3
:20 rest
8 x 100 @ 1:35 as follows:
odds- swim free br 3
evens- 50 swim choice, 50 kick choice
200 easy drill = 5600 scy
Tomorrow will be a bit more than today, with some more elaborate interval work and kicking. Glad you are feeling better, hopefully by Tuesday or Wednesday next week you'll be able to crank it up. Have a great day!

Wednesday, February 10, 2010

TB & MS

After 400/400...
4 x 100 @ :10 rest - 50 fist free drill, 50 choice drill in main race stroke
8 x 75 @ :10 rest - 25 catchup free drill w/strong kick, 25 breast pull w/free kick, 25 swim breaststroke
6 x 150 as follows:
odds- 75 swim back build 2nd 25 to strong kick, then 75 drill/swim/drill in main race stroke
:10 rest
evens- swim moderate negative split free @ 2:10
1:00 rest after #6, check HR immediately & OML
6 sets of:
3 x 50 swim at 200 Goal Pace @ 1:10
1 x 100 drill - same stroke as 50's GP
1:00 rest between sets.
Finish up with...
12 x 75 @ 1:15 - 50 swim free br 3, 25 drill NO FREE
5100 scy
Stretch tonight, get excited for the meet. Tomorrow all easy drilling and a set of 25's with fins. Have a great day!

Wednesday, February 10, 2010

EC

After warmup...
4 x 100 @ :10 rest - 50 offside breathing drill, 50 back drill - 1/2 ra 1/2 la
8 x 75 @ :10 rest - 25 catchup free drill w/strong kick, 50 drill/swim breaststroke
6 x 150 as follows:
odds- 75 swim back, build 2nd 25 to strong kick, then 75 swim/drill/swim breaststroke, all @ :10 rest, then...
evens- swim moderate negative split free, br 4/2 on 2nd 75 @ 2:00
1:00 rest after #6, check HR immediately & OML
8 sets of:
3 x 50 swim desc 1-3 to something juicy @ 1:00
1 x 100 drill @ 1:40
2 x 25 @ :40 jungle sprints
No rest between sets.
After 4th & 8th set, go 1 x 600 - 400 pull br 4/2 on even 50's or w/snorkel, then 200 drill
6500 scy
Stretch tonight, eat well and drink plenty of water. Have a great day!

Wednesday Morning, February 10, 2010

EC

After warmup...
3 sets of:
4 x 50 @ 1:00 - 6 kicks 1 pull backstroke (can change drill from set to set)
1 x 150 swim back/free/back by 50's - neg split each 50
:30 rest between sets; check HR after 3rd set, then...
1 x 1500 as follows:
300 swim back - neg split even 50's/200 drill back
300 swim breast/free - 75 of each, twice, then 100 breast drill, 100 free drill
300 swim IM - 3 x 100 IM swim/200 kick breaststroke - choice, w/board or on back
1:00 rest - check HR
With fins:
24 x 25 @ :40 - the usual sets of 4
200 drill = 4350 scy
Work on starts until you have to go - some free, but at least 4 backstroke
Be careful driving to school, have a great day!

Wednesday Morning, February 10, 2010

JD

After warmup...
6 x 200 as follows:
odds-
3 x 25 choice drill @ :40 - all the same stroke
1 x 125 - 50 swim (same stroke as 25's drill), 50 fly kick on side, 25 skulling
:10 rest
evens-
kick negative split
:20 rest
After #6...
3 sets of:
9 x 50 swim free - 2 @ :50, 1 @ :40
1 x 250 pull free br 3/5/7/5/3 by 50's (one set can be with the snorkel if you'd like)
1:00 rest between sets, check HR after each set
With fins, finish up with...
24 x 25 @ :40 - the usual sets of 4
200 easy loosen = 5300 scy
Keep drinking plenty of water, have a great day!

Tuesday, February 9, 2010

EC, TB & MS

After warmup...
6 x 200 as follows (TB & MS, go 4)
odds-
3 x 25 drill @ :10 rest
1 x 125 - 50 swim (same stroke as 25's drill), 50 fly kick on side, 25 skulling
:10 rest
evens- kick moderate negative split
:20 rest
After 6th 200, get right into...
9 x 50 swim free - 2 @ :50, 1 @ :40; 2 @ :50 1 @ :35; 2 @ :50, 1 @ :30 (TB & MS go every 3rd 50 @ :45/:40 & :35
:30 rest...
1 x 250 swim free at 85% - get time & HR
1:00 rest
3 sets of:
3 x 250 @ 2:55 swim free desc 1-3 to faster than 250 above (TB & MS @ 3:20)
1 x 400 pull free desc 1-3 to what you can
1:00 rest between sets
Finish up with...
9 x 50 swim backstroke - 2 @ :55, 1 @ :45; 2 @ :55, 1 @ :409; 2 @ :55, 1 @ :35
200 easy drill = 7000 scy (EC) TB & MS = 6050 scy
Hopefully you enjoyed your day off from school - and were productive with your free time! Have a great day!

Tuesday Morning, February 9, 2010

TB & MS
Good job with the kicking yesterday

After warmup...
1 x 300 - 50 fist free br 3, 50 2 kicks 1 pull breaststroke
:15 rest
1 x 300 - 50 offside breathing drill, 50 choice drill/swim breaststroke
:15 rest
8 x 25 breast pull w/free kick @ :35
6 x 150 swim @ :20 rest as follows:
50 swim backstroke - good kick on 2nd 25, 100 swim/drill breast by 25's
12 x 75 as follows:
2- swim free/NO FREE/free by 25's @ 1:05
1- swim free br 3 @ :55
Finish up with...
With fins:
16 x 25 @ :45
1- 1/2 FAST 1/2 easy;
2- swim build to FAST
3- all drill
4- swim all FAST
200 easy loosen = 4200 scy. Do an excellent job in school today, be careful getting around. Have a great day!

Tuesday Morning, February 9, 2010

JD
Don't overdo it today...

After warmup...
6 x 50 offside breathing free drill @ :10 rest
4 x 100 - 50 choice easy kick, 50 ra2 la2 free drill @ 1:50
6 x 300 swim as follows - all @ 4:40
odds- pull free br 3 on #1, then br 5 @ #3, then br 7 (if you can) @ #5
evens- swim backstroke
Get HR after last 300
1:00 rest
5 x 100 @ 1:50
50 drill/swim breaststroke, 50 kick negative split
200 easy loosen = 4500 scy
Hope you continue to feel better throughout the day - drink plenty of water & eat well. Have a great day!

Monday, February 9, 2010

TB & MS

400 swim free
400 reverse IM - each 100 is 50 drill, 25 swim, then 25 kick fly on side
1:00 rest
2 x 100 @ :10 rest - 50 fist free drill, 50 breast kick on back
4 x 50 @ :10 rest offside breathing free
2 x 150 @ :10 rest - 50 drill, 25 swim - all in main race stroke
8 x 50 swim @ :50 - 25 in main race stroke, 25 free
6 x 100 kick moderate negative split @ 1:40
1:00 rest - check HR
6 sets of:
6 x 25 kick FAST @ :40
1 x 150 swim negative split free or back @ 2:15
1 x 75 kick FAST for time
50 drill @ 1:00 rest - no additional rest between sets
After 6th set, finish up with...
2 sets of:
1 x 200 pull free br 3/5/7/9 by 50's, or w/snorkel @ 3:00
3 x 100 as follows:
#1&3: 50 drill, 50 swim breaststroke - good tempo, finish kick @ 1:45
#2- swim negative split backstroke @ 1:30
200 easy drill after 2nd set = 6250 scy
Eat well tonight, drink plenty of water and get excited for the meet. Have a great day!

Sunday, February 7, 2010

TB & MS

400 swim free
400 reverse IM - each 100 is drill/swim/kick by 25's, then the last 25 of each 100 is breast pull with free kick
1:00 rest
9 x 200 in odds & evens:
odds- 100 drill/swim by 25's in main race stroke, then 100 swim IM
evens- kick, negative split each 100
6 x 125 swim free br 3 @ 1:30
1:00 rest
6 sets of:
3 x 50 swim descend 1-3 to all out FAST @ 1:00 - get HR after fast 50 for :06
1 x 100 @ 1:45 - 50 drill, 50 kick
Finish up with...
With fins:
24 x 24 @ :40
1- swim 1/2 FAST 1/2 drill
2- swim build to FAST finish
3- all drill
4- swim all FAST
Warmdown with...
1 x 600 - 400 pull w/snorkel, 200 choice drill
6050 scy
Stretch tonight if you can, make sure you're prepared for the week at school. See you tomorrow afternoon around 3-3:15. Have a great day!

Friday, February 5, 2010

TB & MS - great job yesterday, I enjoyed working with you both!

400 swim free- be streamlined off of every turn
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
With fins...
8 x 150 as follows, all @ :20 rest
50 breast pull w/free kick - fast hands back to the front after each press
25 kick free on back w/arms toward ceiling
50 drill/swim in main race stroke, build the 25 swim to FAST
:10 rest
25 LUNGBUSTER - FAST dolphin kick under water for the entire 25 yards
1:00 rest after #8, check HR for :06
Good set here, last one for the week - note that the 300 is a 600 in the 2nd set & a 900 in the 3rd set; do a good job!
3 sets of:
4 x 75 IM (no free) @ 1:30 - desc 1-2, #3 is drill, #4 is FASTER than # 2 - should be a juicy swim
4 x 50 swim negative split free br 3 @ :45
1 x 300** swim free - 200 moderate, then last 100 @ about 85-90%
:30 rest between sets, no more than :30
** In the 2nd set, go a 600 instead of a 300 and negative split it, 2nd 300 should be at about 90% or better
In the 3rd set, go a 900, and descend the 3 x 300 to an all out crank on the last 300 - should be a 100% effort on the last 300: both of you should be trying to go under 3:20 for the last 300!
Get your HR when you finish the 900.
Finish up with...
1 x 700 pull free breathing every 3 ("br 3")on odd 100's and br 7 on even 100's
200 drill = 6200 scy.
Enjoy your day off tomorrow, take everything with you when you leave, and check for Sunday's workout by about 10:30 a.m. on Sunday morning - the Y opens at 11 am and is open until 7 p.m., so plan accordingly. Have a great day!

Thursday, February 4, 2010

TB & MS

400 swim free
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
7 x 100 @ 1:40-
odds- 50 fist free, feel water on forearm, then 50 drill choice MRS-NO FREE
odds- swim free/MRS by 25's
4 sets of:
2 x 75 swim free br 3 @ 1:00 in odd sets, @ :55 in even sets
2 x 75 swim/kick fly on side/swim - all in MRS @ 1:10
1 x 200 kick ez/FAST by 100's
:30 rest between sets, check HR after each set
After 4th set, check HR, then get right into...
600 pull br 3/5/7/9 by 50's or w/snorkel
1:00 rest, check HR again
**MYSTERY SET**
Finish up with as many rounds as possible of:
2 x 100 swim free br 3 @ 1:15
2 x 75 swim/drill/swim by 25's in 4th best stroke @ 1:20
200 easy loosen = approximately 6050 scy.
Eat well tonight, stretch if you can and have plenty of water. Tomorrow workout will be posted by noon for you to print out; be expeditious and well behaved when you're here. I'm looking forward to working for you both, have a great day!

Thursday, February 4, 2010

EC

After warmup...
9 x 50 @ :10 rest as follows:
1- ra2 la2 free drill
2- choice drill NO FREE
3- swim same stroke as previous 50
3 x 150 @ :10 rest as follows (mix up strokes if you'd like):
1- drill/kick by 25's
2- drill/swim by 25's
3- swim/kick by 25's
15 x 50 @ :55 (@ :50 if you'd like, but no faster than that)-
2- swim dps free, take one less stroke on 2nd 25
1- swim all back or choice/NO FREE by 25's
1:00 rest - check HR
1 x 600 choice - all pull (with or w/out snorkel), swim backstroke with good turns or kick ez with good breakouts
With fins:
24 x 25 @ :45 in sets of 4 - the usual
200 easy loosen = 4050 scy.
Get to sleep as early as possible tonight, get excited for the meet. Have a great day!

Thursday, February 4, 2010

JD - don't overdo it today, skip anything that's uncomfortable

After warmup...
8 x 50 @ :10 rest - drill/swim dist per stroke by 25's
2 sets of:
3 x 75 @ :10 rest - 50 choice free drill, 5 breast kick on back
1 x 125 - 50 swim free br 3, 75 drill/kick/drill NO FREE
1:00 rest between sets
After 2nd set, check HR immediately & OML
12 x 50 swim choice @ :55
3 x 200 @ :20 rest as follows:
100- drill/swim choice by 25's
100 kick - build even 25's to about 75-80%
1:00 rest - check HR again
With fins, finish up with...
24 x 25 @ :45 in sets of 4
200 easy loosen = 4300 scy.
Eat well today, try to drink plenty of water. Give me a call this afternoon - about 5 p.m. or so and let me know how you're feeling. Have a great day!

Thursday, February 4, 2010

TB

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
8 x 50 drill/swim dps by 25's @ :10 rest
16 x 50 as follows:
4- swim free br 3 @ :45
4- swim/kick by 25's @ :45
4- swim free br 3 @ :45
4- kick @ :45
1:00 rest - check HR immediately & OML
3 sets of:
2 x 400 swim negative split free br 3 @ 5:30 (one set can be backstroke @ 6:00)
4 x 25 from a dive swim FAST
:30 rest between sets.
300 easy loosen after 3rd set = 5000 scy. Eat well today, drink plenty of water. Have a great day!

Wednesday, February 3, 2010

EC

After warmup...
2 sets of:
4 x 50 offside breathing drill @ :10 rest
4 x 50 drill NO FREE @ 1:00
2 x 175 @ 2:45 - 75 swim/drill/swim free by 25's, 100 IM swim, desc 1-2
No rest between sets
After 2nd set, continue right into...
8 x 25 @ :40 jungle sprints
1:00 rest - check HR
Let's see how many rounds of the following you can go...
BROKEN 200's:
100 swim free @ :59 or better
:10 rest
50 swim FAST (must be at least 27.4 or better)
:10 rest
50 swim FAST - should be faster than previous 50
50 drill free @ 1:00
100 easy choice @ 2:00
No rest between sets.
Finish up with...
9 x 100 as follows:
3- pull free br 4/2 or w/snorkel @ 1:20
3- swim free @ 1:15
3- drill/swim neg split by 50's NO FREE @ 1:40
200 easy loosen before you get out. No weights or pushups tomorrow am, all drilling and a fin set in the afternoon - about 4000 scy. Have a great day!

Wednesday Morning, February 3, 2010

EC

After warmup...
3 x 200 @ :10 rest - drill/kick/drill/swim dps by 50's, desc your stroke count on the 50 swim 1-3
4 x 100 @ :10 rest - 50 easy choice skulling, 50 drill/swim by 25's
6 x 75 @ :10 rest - 25 breast kick on back, 50 choice breast drill
3 x 250 @ :10 rest - 100 swim back or free, then 150 drill/swim by 25's breaststroke or fly
With snorkel:
8 x 100 pull free @ 1:35 - rotate hips evenly, finish stroke
1:00 rest - check HR
At the flags...
12 x half-turns, moving your torso as quickly as you can into the turn
With fins, finish up with..
24 x 25 @ :40 in sets of 4
200 easy drill = 4800 scy.
Get excited for the meet, have a great day!

Tuesday, February 2, 2010

EC

After warmup...
4 x 250's as follows:
150 - drill/kick by 25's @ :10 rest
100 swim negative split @ 1:30 - same stroke as 150 above
1:00 rest after 4th set, check HR
4 sets of:
2 x 400 negative split
odd sets- swim free @ 5:00
even sets kick @ 6:00 (or @ :30 rest w/board)
4 x 25 from a dive - FAST
:30 rest after last 25 FAD before next set.
Finish up with...
6 sets of:
BROKEN 100's kick as follows...
50 FAST
:10 rest
2 x 25 kick FAST @ :10 rest
1 x 50 drill @ 1:00
200 easy loosen after 6th set = 7100 scy.
Drilling and speedwork with fins tomorrow morning. Have a great day!

Monday, February 1, 2010

EC

After warmup...
9 x 125 @ :10 rest as follows:
1- 50 choice free drill, 75 choice back drill
2-m 50 swim free, 75 swim back
3- 50 drill/swim choice by 25's NO FREE, 75 kick - middle 25 is strong
1:00 rest after #9, check HR
4 sets of:
3 x 200 swim desc 1-3 to what you can - br 4/2 on 3rd 50, @ 3:00
6 x 25 @ :40
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST
50 drill @ 1:00
No rest between sets; check HR after each 200
With fins, finish up with...
6 sets of:
1 x 75 drill @ 1:20
1 x 50 swim ez/FAST by 25's @ 1:00
1 x 25 LUNGBUSTER @ :40
No rest between sets.
250 easy loosen after 6th set = 6500 scy. Tomorrow will be kicking & speedwork, then something FAST on Wednesday. Have a great day!