Wednesday, March 31, 2010
KT
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice kick on back
1:00 rest
6 x 200 @ :20 rest as follows:
odds- 100 IM drill, 50 choice kick on back, 50 drill/swim NO FREE
evens- 100 swim free br 3/7 by 50's, 50 fly kick on side, 50 drill/swim NO FREE
36 x 50 in sets of 6 as follows:
2- swim free br 3
2- swim NO FREE/free by 25's
2- swim/kick by 25's choice
6 @ :55/6 @ :50
6 @ :55/6 @ :45
6 @ :55/6 @ :40!!!
200 easy drill = 4200 scy.
Eat well tonight, stretch if you can. Tomorrow will be BIG kicking. Have a great day!
Wednesday, March 31, 2010
Wednesday, March 31, 2010
EC
After warmup...
4 x 125 @ :10 rest - 50 fist free, 75 drill/drill/kick NO FREE
4 x 75 @ :10 rest - 25 ra2 la2 free, 50 drill/swim choice
4 x 150 as follows:
50 swim free br 4/2
:10 rest
25 LUNGBUSTER
25 drill
25 swim build to FAST
25 kick FAST
1:00 rest - check HR
4 sets of:
All vertical kick is :20 FAST dolphin kick, :10 rest ("v-d-k")
:20/:10 v-d-k
1 x 150 swim neg split free br 4/2 on 2nd 75
:10 rest
50 kick FAST @ 1:00
:20/:10 v-d-k
1 x 100 swim neg split free br 4/2 on 2nd 50
:10 rest
100 kick FAST @ 2:00
:20/:10 v-d-k
1 x 50 swim neg split free br 4/2 on 2nd 25
:10 rest
150 kick FAST - get HR at end
:30 rest between sets - no more than that
With fins, finish up with...
18 x 50 @ 1:00 swim desc 1-3's to what you can
200 easy drill = 5900 scy
Eat well tonight, stretch if you can. No alarm tomorrow, last weekday to sleep late for a while. Have a great day!
EC
After warmup...
4 x 125 @ :10 rest - 50 fist free, 75 drill/drill/kick NO FREE
4 x 75 @ :10 rest - 25 ra2 la2 free, 50 drill/swim choice
4 x 150 as follows:
50 swim free br 4/2
:10 rest
25 LUNGBUSTER
25 drill
25 swim build to FAST
25 kick FAST
1:00 rest - check HR
4 sets of:
All vertical kick is :20 FAST dolphin kick, :10 rest ("v-d-k")
:20/:10 v-d-k
1 x 150 swim neg split free br 4/2 on 2nd 75
:10 rest
50 kick FAST @ 1:00
:20/:10 v-d-k
1 x 100 swim neg split free br 4/2 on 2nd 50
:10 rest
100 kick FAST @ 2:00
:20/:10 v-d-k
1 x 50 swim neg split free br 4/2 on 2nd 25
:10 rest
150 kick FAST - get HR at end
:30 rest between sets - no more than that
With fins, finish up with...
18 x 50 @ 1:00 swim desc 1-3's to what you can
200 easy drill = 5900 scy
Eat well tonight, stretch if you can. No alarm tomorrow, last weekday to sleep late for a while. Have a great day!
Tuesday, March 30, 2010
Wednesday Morning, March 31, 2010
EC
After warmup, all @ :20 rest...
1 x 600 - 50 offside breathing free drill, 50 choice backstroke drill, 50 swim backstroke
1 x 500 - odd 100's swim free br 4/2, even 100's drill/swim breaststroke by 25's
1 x 400 - 100 kick choice, 100 2 breast-2 fly drill/choice fly drill by 25's
1 x 300 - 50 drill, 50 swim - all choice, same stroke for entire 300
1 x 200 - kick, odd 50's choice, even 50's fly kick on side
1 x 100 - easy choice skulling
12 x 75 swim backstroke @ 1:15 (1:10 if you'd prefer) - good breakouts, let hips control the stroke
1 x 400 pull free w/snorkel
1:00 rest - check HR
From the middle of the pool, work on turns
Have a great day!
EC
After warmup, all @ :20 rest...
1 x 600 - 50 offside breathing free drill, 50 choice backstroke drill, 50 swim backstroke
1 x 500 - odd 100's swim free br 4/2, even 100's drill/swim breaststroke by 25's
1 x 400 - 100 kick choice, 100 2 breast-2 fly drill/choice fly drill by 25's
1 x 300 - 50 drill, 50 swim - all choice, same stroke for entire 300
1 x 200 - kick, odd 50's choice, even 50's fly kick on side
1 x 100 - easy choice skulling
12 x 75 swim backstroke @ 1:15 (1:10 if you'd prefer) - good breakouts, let hips control the stroke
1 x 400 pull free w/snorkel
1:00 rest - check HR
From the middle of the pool, work on turns
Have a great day!
Tuesday, March 30, 2010
MS - hope you're having a great vacation!
400 swim freestyle
400 reverse IM - 4 x 100 IM's drill
200 choice kick - moderate/strong by 25's
1:00 rest
16 x 75 @ :10 rest
4- drill/kick/drill free by 25's - kick is fly on side
4- drill/drill/swim by 25's NO FREE
12 x 50 swim free br 3 @ :55 - every 3rd 50 is NO FREE/free by 25's
1 x 300 pull free br 3/5/7 by 50's
:20 rest
1 x 300 pull free br 3/5/7 by 100's
200 easy drill = 3600 scy
Congratulations on a great scy season, I'm looking forward to a great summer!
MS - hope you're having a great vacation!
400 swim freestyle
400 reverse IM - 4 x 100 IM's drill
200 choice kick - moderate/strong by 25's
1:00 rest
16 x 75 @ :10 rest
4- drill/kick/drill free by 25's - kick is fly on side
4- drill/drill/swim by 25's NO FREE
12 x 50 swim free br 3 @ :55 - every 3rd 50 is NO FREE/free by 25's
1 x 300 pull free br 3/5/7 by 50's
:20 rest
1 x 300 pull free br 3/5/7 by 100's
200 easy drill = 3600 scy
Congratulations on a great scy season, I'm looking forward to a great summer!
Tuesday, March 30, 2010
KT - start from the deep end today
400 swim freestyle
400 reverse IM - each 100 is 75 drill/drill/kick, then 25 choice backstroke drill
200 kick - 50 choice, 50 fly kick on side
1:00 rest
1 x 400 - 25 "blow it out the back" drill, 75 drill/swim/drill backstroke
:20 rest
1 x 400 - 50 offside breathing free drill, 50 breast kick on back
:20 rest
1 x 400 IM - swim build to FAST, drill, swim build to FASTER, kick by 25's
:20 rest
1 x 800 kick as follows:
150 IM order (fly, back, breast - all on back), neg split each 50
50 kick free w/board - FAST
:20 rest
20 x 50 @ :50 in 5 sets of 4:
3- pull free br 3/5, then 3/7, then 3/9 by 25's
1- swim IM order by 25's
Check HR after #20
200 easy drill = 4200 scy
Hopefully you're enjoying a relaxing week. Stretch tonight, eat well & drink plenty of water. Have a great day!
KT - start from the deep end today
400 swim freestyle
400 reverse IM - each 100 is 75 drill/drill/kick, then 25 choice backstroke drill
200 kick - 50 choice, 50 fly kick on side
1:00 rest
1 x 400 - 25 "blow it out the back" drill, 75 drill/swim/drill backstroke
:20 rest
1 x 400 - 50 offside breathing free drill, 50 breast kick on back
:20 rest
1 x 400 IM - swim build to FAST, drill, swim build to FASTER, kick by 25's
:20 rest
1 x 800 kick as follows:
150 IM order (fly, back, breast - all on back), neg split each 50
50 kick free w/board - FAST
:20 rest
20 x 50 @ :50 in 5 sets of 4:
3- pull free br 3/5, then 3/7, then 3/9 by 25's
1- swim IM order by 25's
Check HR after #20
200 easy drill = 4200 scy
Hopefully you're enjoying a relaxing week. Stretch tonight, eat well & drink plenty of water. Have a great day!
Tuesday, March 30, 2010
EC
After warmup...
3 x 300 @ :10 rest- 75 choice free drill, 50 choice breast drill, 25 fly kick on side
3 sets of:
6 x 50 @ :50 (@ :45 in 2nd set; @ :40 in 3rd set) as follows
1- swim neg split free br 4/2
1- swim free/NO FREE by 25's
1- swim/kick choice by 25's
1 x 400 pull free, desc 1-3, choice of br 4/2 or w/snorkel, but pick one for all 3
:30 rest between sets, check HR after each set
3 x 75 kick @ 1:15
1 x 75 kick @ 1:00
3 x 75 kick @ 1:20 - w/board
1 x 75 kick @ 1:10 - w/board
3 x 75 kick @ 1:10
1 x 75 kick @ 1:00
6 x 50 swim/kick choice @ :50
1 x 100 kick FAST for time
200 easy drill = 5500 scy
Hope you're enjoying the break, and are excited for the summer. Have a great day!
EC
After warmup...
3 x 300 @ :10 rest- 75 choice free drill, 50 choice breast drill, 25 fly kick on side
3 sets of:
6 x 50 @ :50 (@ :45 in 2nd set; @ :40 in 3rd set) as follows
1- swim neg split free br 4/2
1- swim free/NO FREE by 25's
1- swim/kick choice by 25's
1 x 400 pull free, desc 1-3, choice of br 4/2 or w/snorkel, but pick one for all 3
:30 rest between sets, check HR after each set
3 x 75 kick @ 1:15
1 x 75 kick @ 1:00
3 x 75 kick @ 1:20 - w/board
1 x 75 kick @ 1:10 - w/board
3 x 75 kick @ 1:10
1 x 75 kick @ 1:00
6 x 50 swim/kick choice @ :50
1 x 100 kick FAST for time
200 easy drill = 5500 scy
Hope you're enjoying the break, and are excited for the summer. Have a great day!
Monday, March 29, 2010
Tuesday, March 30, 2010
TB
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill, then 25 choice breaststroke drill
200 choice kick - odd 50 ae breast on back, even 50's are fly kick on side
1:00 rest
With fins, 2 sets of:
4 x 50 breast pull w/free kick @ :10 rest
4 x 150 @ :10 rest as follows:
50 breast pull w/dolphin kick - get time
:10 rest
25 LUNGBUSTER
50 breast pull w/dolphin kick - faster than 1st 50
:10 rest
25 LUNGBUSTER
No rest between sets.
Take off fins after 2nd set, check HR
4 sets of:
2 x 50 swim breast/free by 25's @ :50
1 x 150 swim neg split free br 3 @ 1:50
2 x 50 swim/kick choice @ :50
1 x 150 swim neg split backstroke
:30 rest between sets
400 pull free br 3/7 by 50's
5000 scy
Enjoy your trip to California & say hello to your father for me. MAKE SURE YOU BRING SUNSCREEN, AND USE IT! Next Monday at 7 p.m. at the Rec. Center. Have a great day!
TB
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill, then 25 choice breaststroke drill
200 choice kick - odd 50 ae breast on back, even 50's are fly kick on side
1:00 rest
With fins, 2 sets of:
4 x 50 breast pull w/free kick @ :10 rest
4 x 150 @ :10 rest as follows:
50 breast pull w/dolphin kick - get time
:10 rest
25 LUNGBUSTER
50 breast pull w/dolphin kick - faster than 1st 50
:10 rest
25 LUNGBUSTER
No rest between sets.
Take off fins after 2nd set, check HR
4 sets of:
2 x 50 swim breast/free by 25's @ :50
1 x 150 swim neg split free br 3 @ 1:50
2 x 50 swim/kick choice @ :50
1 x 150 swim neg split backstroke
:30 rest between sets
400 pull free br 3/7 by 50's
5000 scy
Enjoy your trip to California & say hello to your father for me. MAKE SURE YOU BRING SUNSCREEN, AND USE IT! Next Monday at 7 p.m. at the Rec. Center. Have a great day!
Monday, March 29, 2010
KT - good talking with you yesterday!
400 swim free
400 reverse IM - each 100 is drill/kick by 50's
200 kick - 50 choice on back, 50 fly kick on side
1:00 rest
6 x 100 @ :10 rest - 25 swim free, count strokes, 25 fist free, count strokes again
1:00 rest, check HR for :06
With fins:
24 x 50 as follows:
1- 2 x 25 breast pull w/free kick @ :40
2- breast pull w/dolphin kick, 2nd 25 FASTER than first
3- 2 x 25 @ :40 - #1 is FAST LUNGBUSTER; #2 is FAST fly kick w/explosive breakout
Take off fins after #24
3 sets of:
1 x 100 @ 1:30 swim free br 3, except 3rd 25 is kick on back
1 x 100 @ 1:30 swim free br 3, except 3rd 25 is swim breaststroke
1 x 200 @ 3:30 swim backstroke - neg split each 100
No rest between sets.
200 easy drill after 3rd set = 4200 scy
Stretch tonight, eat well & drink plenty of water. Have a great day!
KT - good talking with you yesterday!
400 swim free
400 reverse IM - each 100 is drill/kick by 50's
200 kick - 50 choice on back, 50 fly kick on side
1:00 rest
6 x 100 @ :10 rest - 25 swim free, count strokes, 25 fist free, count strokes again
1:00 rest, check HR for :06
With fins:
24 x 50 as follows:
1- 2 x 25 breast pull w/free kick @ :40
2- breast pull w/dolphin kick, 2nd 25 FASTER than first
3- 2 x 25 @ :40 - #1 is FAST LUNGBUSTER; #2 is FAST fly kick w/explosive breakout
Take off fins after #24
3 sets of:
1 x 100 @ 1:30 swim free br 3, except 3rd 25 is kick on back
1 x 100 @ 1:30 swim free br 3, except 3rd 25 is swim breaststroke
1 x 200 @ 3:30 swim backstroke - neg split each 100
No rest between sets.
200 easy drill after 3rd set = 4200 scy
Stretch tonight, eat well & drink plenty of water. Have a great day!
Monday, March 29, 2010
TB
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
200 kick choice on back - 50 moderate, 50 strong
1:00 rest
24 x 50 in sets of 3 as follows:
2- swim/drill by 25's @ 1:00 - build the 25 swim to FAST
1- kick choice @ :45
4 sets of:
1 x 250 swim free br 3 - except middle 50 is br 7 - @ 3:20
5 x 50 @ :55 - drill/swim in 1st & 3rd sets; swim/kick in 2nd & 4th sets; choice 250 drill in 5th set
4200 scy
Stretch tonight, eat well & drink plenty of water. Have a great day!
TB
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
200 kick choice on back - 50 moderate, 50 strong
1:00 rest
24 x 50 in sets of 3 as follows:
2- swim/drill by 25's @ 1:00 - build the 25 swim to FAST
1- kick choice @ :45
4 sets of:
1 x 250 swim free br 3 - except middle 50 is br 7 - @ 3:20
5 x 50 @ :55 - drill/swim in 1st & 3rd sets; swim/kick in 2nd & 4th sets; choice 250 drill in 5th set
4200 scy
Stretch tonight, eat well & drink plenty of water. Have a great day!
Monday, March 29, 2010
EC
After warmup...
16 x 100 @ :10 rest in sets of 4 as follows:
1- drill/kick breaststroke by 50's
2- swim/drill breaststroke by 25's - build the swim to FAST
3- drill/swim backstroke by 50's
4- swim negative split backstroke - strong 2nd 50, trying to find something comfortable in that different stroke
After #16...
5 rounds of:
3 x 50 kick @ :45
1 x 100 @ 1:45 choice backstroke drill
1 x 150 swim/drill/swim by 50's - all backstroke, desc the 50's swim 1-2 to strong effort
:20 FAST vertical dolphin kick
:10 rest
1 x 150 - 50 swim free br 4/2, 50 swim back - faster than 2nd 50 above, 50 back drill
:30 vertical breaststroke kick between sets
200 easy drill after 5th round = 5550 scy
Stretch tonight, hope your belly is feeling better. No alarm tomorrow. Have a great day!
EC
After warmup...
16 x 100 @ :10 rest in sets of 4 as follows:
1- drill/kick breaststroke by 50's
2- swim/drill breaststroke by 25's - build the swim to FAST
3- drill/swim backstroke by 50's
4- swim negative split backstroke - strong 2nd 50, trying to find something comfortable in that different stroke
After #16...
5 rounds of:
3 x 50 kick @ :45
1 x 100 @ 1:45 choice backstroke drill
1 x 150 swim/drill/swim by 50's - all backstroke, desc the 50's swim 1-2 to strong effort
:20 FAST vertical dolphin kick
:10 rest
1 x 150 - 50 swim free br 4/2, 50 swim back - faster than 2nd 50 above, 50 back drill
:30 vertical breaststroke kick between sets
200 easy drill after 5th round = 5550 scy
Stretch tonight, hope your belly is feeling better. No alarm tomorrow. Have a great day!
Sunday, March 28, 2010
Monday Morning, March 29, 2010
EC - excellent job yesterday!
After warmup...
1 x 800 as follows:
100- 50 ra2 la2 free drill, 50 choice drill NO FREE
100- swim IM
3 sets of:
2 x 50 swim free br 4/2 @ :45
1 x 100 swim/kick by 50's NO FREE @ 1:30 (@ 1:25 in 2nd set; @ 1:20 in 3rd set)
No rest between sets; check HR after 3rd set
1:00 rest
3 x 400 swim free as follows:
2 x 125 free swim @ 1:40 - br 4/2 on 2nd 50
1 x 150 swim free @ 1:40
No rest between sets; after 3rd set GET RIGHT INTO:
1 x 400 pull free BR 4/2 THROUGHOUT
With fins, finish up with...
20 x 25 @ :45
2- swim 1/2 FAST 1/2 drill
1- swim all out FAST
1- all drill
200 drill = 4700 scy
Enjoy your day off, take good care of your belly. Have a great day!
EC - excellent job yesterday!
After warmup...
1 x 800 as follows:
100- 50 ra2 la2 free drill, 50 choice drill NO FREE
100- swim IM
3 sets of:
2 x 50 swim free br 4/2 @ :45
1 x 100 swim/kick by 50's NO FREE @ 1:30 (@ 1:25 in 2nd set; @ 1:20 in 3rd set)
No rest between sets; check HR after 3rd set
1:00 rest
3 x 400 swim free as follows:
2 x 125 free swim @ 1:40 - br 4/2 on 2nd 50
1 x 150 swim free @ 1:40
No rest between sets; after 3rd set GET RIGHT INTO:
1 x 400 pull free BR 4/2 THROUGHOUT
With fins, finish up with...
20 x 25 @ :45
2- swim 1/2 FAST 1/2 drill
1- swim all out FAST
1- all drill
200 drill = 4700 scy
Enjoy your day off, take good care of your belly. Have a great day!
Sunday, March 28, 2010
KT - great job on Friday!
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 choice kicking, neg split each 100
1:00 rest
4 x 50 fist free drill @ :10 rest
4 x 50 choice drill NO FREE @ :10 rest
2 x 300 @ :20 rest as follows:
100 drill/swim free by 25's
50 kick ez/FAST by 25's
50 drill/swim NO FREE
100 kick ez/FAST by 25's
1:00 rest - check HR for :06
8 x 150 as follows
25 drill
25 swim dist per stroke - same stroke as drill 25
:10 rest
25 swim build to FAST
25 drill - same stroke as swim 25
:10 rest
50 kick FAST
:30 rest after each 150
After #12, check HR; then finish up with...
1 x 400 pull free br 3/5/7/9 by 50's
200 easy drill = 3800 scy
Stretch tonight if you can, do an excellent job with your HW - make sure you're ready for the week ahead. Think a little about your goals for this summer, we'll talk about them later this week. Have a great day!
KT - great job on Friday!
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 choice kicking, neg split each 100
1:00 rest
4 x 50 fist free drill @ :10 rest
4 x 50 choice drill NO FREE @ :10 rest
2 x 300 @ :20 rest as follows:
100 drill/swim free by 25's
50 kick ez/FAST by 25's
50 drill/swim NO FREE
100 kick ez/FAST by 25's
1:00 rest - check HR for :06
8 x 150 as follows
25 drill
25 swim dist per stroke - same stroke as drill 25
:10 rest
25 swim build to FAST
25 drill - same stroke as swim 25
:10 rest
50 kick FAST
:30 rest after each 150
After #12, check HR; then finish up with...
1 x 400 pull free br 3/5/7/9 by 50's
200 easy drill = 3800 scy
Stretch tonight if you can, do an excellent job with your HW - make sure you're ready for the week ahead. Think a little about your goals for this summer, we'll talk about them later this week. Have a great day!
Sunday, March 28, 2010
TB
400 swim freestyle
400 reverse IM - each 100 is 50 drill/kick, then 50 drill/swim breaststroke
200 kick choice, neg split each 100
1:00 rest
4 x 50 choice drill @ :10 rest
1 x 400 kick reverse IM - neg split each 100
:20 rest
8 x 50 swim free br 3 @ :50 - except #'s 3, 5 & 7 are NO FREE/free by 25's
1 x 400 pull free br 3/5/7/9 by 50's
:30 rest
1 x 400 kick desc the 4 x 100 1-4 to FAST
:20 rest - check HR
8 x 50 swim free br 3 @ :45 - except #'s 3, 5 & 7 are backstroke
1 x 400 pull free br 3/5/7/9 by 100's
Check HR immediately & OML
200 easy drill = 3800 scy
Eat well today, enjoy your time off. Tomorrow will be more aerobic, with swim/kick/swim 150's. Have a great day!
TB
400 swim freestyle
400 reverse IM - each 100 is 50 drill/kick, then 50 drill/swim breaststroke
200 kick choice, neg split each 100
1:00 rest
4 x 50 choice drill @ :10 rest
1 x 400 kick reverse IM - neg split each 100
:20 rest
8 x 50 swim free br 3 @ :50 - except #'s 3, 5 & 7 are NO FREE/free by 25's
1 x 400 pull free br 3/5/7/9 by 50's
:30 rest
1 x 400 kick desc the 4 x 100 1-4 to FAST
:20 rest - check HR
8 x 50 swim free br 3 @ :45 - except #'s 3, 5 & 7 are backstroke
1 x 400 pull free br 3/5/7/9 by 100's
Check HR immediately & OML
200 easy drill = 3800 scy
Eat well today, enjoy your time off. Tomorrow will be more aerobic, with swim/kick/swim 150's. Have a great day!
Sunday, March 28, 2010
EC
After warmup...
4 x 50 fist free drill @ :10 rest
2 x 150 @ :10 rest- 25 choice fly drill, 25 breast kick on back, 25 choice different kick
12 x 50 @ :10 rest - 3 of each stroke as follows:
25 swim build to FAST turn, 25 choice drill same stroke
1:00 rest - check HR
12 x 200 in sets of 3 as follows:
1&2-
150 choice kick @ 2:10
50 swim free br 4/2 @ :35
#3-
150 kick choice w/board @ 2:20 (free) or 2:30 (breast)
50 swim choice NO FREE/free by 25's @ :35
Check HR after #12, then finish up with...
6 x 100 pull free w/snorkel @ 1:20
200 easy drill = 5300 scy
Do a good job with drylands tonight, stretch afterwards. All aerobic tomorrow morning. Have a great day!
EC
After warmup...
4 x 50 fist free drill @ :10 rest
2 x 150 @ :10 rest- 25 choice fly drill, 25 breast kick on back, 25 choice different kick
12 x 50 @ :10 rest - 3 of each stroke as follows:
25 swim build to FAST turn, 25 choice drill same stroke
1:00 rest - check HR
12 x 200 in sets of 3 as follows:
1&2-
150 choice kick @ 2:10
50 swim free br 4/2 @ :35
#3-
150 kick choice w/board @ 2:20 (free) or 2:30 (breast)
50 swim choice NO FREE/free by 25's @ :35
Check HR after #12, then finish up with...
6 x 100 pull free w/snorkel @ 1:20
200 easy drill = 5300 scy
Do a good job with drylands tonight, stretch afterwards. All aerobic tomorrow morning. Have a great day!
Friday, March 26, 2010
Friday, March 26, 2010
KT - good to see you again!
400 swim freestyle
400 reverse IM - each 100 is 75 drill/swim/drill, then 25 IM order
200 choice kick, neg split each 50
1:00 rest
7 x 50 @ :15 rest - 25 swim free, 25 fist free drill
1 x 450 as follows:
150- 100 swim free, 50 fly kick on side
150- 100 swim/drill by 25's NO FREE, then 50 breast kick on back
150- kick choice ez/FAST by 25's
12 x 50 swim free br 3 @ :55 - firm kick on 2nd 25
12 x 50 @ :10 rest - NO FREE
2- all drill
1- swim build to FAST, then 25 drill
200 easy drill = 3200 scy
Stretch tonight if you can. Sunday at 4:30 p.m. if you can. Have a great day!
KT - good to see you again!
400 swim freestyle
400 reverse IM - each 100 is 75 drill/swim/drill, then 25 IM order
200 choice kick, neg split each 50
1:00 rest
7 x 50 @ :15 rest - 25 swim free, 25 fist free drill
1 x 450 as follows:
150- 100 swim free, 50 fly kick on side
150- 100 swim/drill by 25's NO FREE, then 50 breast kick on back
150- kick choice ez/FAST by 25's
12 x 50 swim free br 3 @ :55 - firm kick on 2nd 25
12 x 50 @ :10 rest - NO FREE
2- all drill
1- swim build to FAST, then 25 drill
200 easy drill = 3200 scy
Stretch tonight if you can. Sunday at 4:30 p.m. if you can. Have a great day!
Friday, March 26, 2010
TB - good job yesterday!
400 swim freestyle
400 reverse IM - each 100 is 75 drill/swim/drill by 25's, then 25 choice fly drill
200 choice kick, desc 50's 1-4 to what you can
1:00 rest
6 x 250 @ :10 rest as follows:
odds- 100 swim free br 3, 50 fly kick on side, 100 swim IM desc 1-3 to what you can
evens- 150 drill/swim/drill NO FREE by 50's, 100 kick desc 1-3 to what you can
12 x 75 @ 1:10
2- swim free br 3/5/3 by 50's
2- swim backstroke, improve breakouts 1-3
200 drill choice = 3600 scy
Enjoy your day off tomorrow. Sunday at 11 a.m. right here. Have a great day!
TB - good job yesterday!
400 swim freestyle
400 reverse IM - each 100 is 75 drill/swim/drill by 25's, then 25 choice fly drill
200 choice kick, desc 50's 1-4 to what you can
1:00 rest
6 x 250 @ :10 rest as follows:
odds- 100 swim free br 3, 50 fly kick on side, 100 swim IM desc 1-3 to what you can
evens- 150 drill/swim/drill NO FREE by 50's, 100 kick desc 1-3 to what you can
12 x 75 @ 1:10
2- swim free br 3/5/3 by 50's
2- swim backstroke, improve breakouts 1-3
200 drill choice = 3600 scy
Enjoy your day off tomorrow. Sunday at 11 a.m. right here. Have a great day!
Friday, March 26, 2010
EC - slightly different approach to the kicking today
400 swim freestyle
400 reverse IM - each 100 is 75 drill/swim/drill, then 25 choice fly drill
200 easy choice skulling
1:00 rest
7 x 50 @ :10 rest - swim free/fist free by 25's
1 x 450 as follows:
150- 100 swim free br 4/2, 50 fly kick on side
150- 100 swim/drill by 50's NO FREE, then 50 breast kick on back
150 kick choice ez/FAST by 25's
6 x 5 minute swims @ 6:00, desc 1-3/4-6 to what you can
1:00 rest - get HR immediately & OML
18 x 50 as follows:
:20 FAST vertical dolphin kick w/bleach bottle
:10 rest - get ready...
50 kick FAST @ 1:00
No additional rest between sets
1:00 rest after last 50, then...
1 x 200 kick FAST for time - can you be better than 2:36.4??
200 easy = drill = approximately 5200 scy
Enjoy your day off tomorrow. Sunday at 11 a.m. Have a great day!
EC - slightly different approach to the kicking today
400 swim freestyle
400 reverse IM - each 100 is 75 drill/swim/drill, then 25 choice fly drill
200 easy choice skulling
1:00 rest
7 x 50 @ :10 rest - swim free/fist free by 25's
1 x 450 as follows:
150- 100 swim free br 4/2, 50 fly kick on side
150- 100 swim/drill by 50's NO FREE, then 50 breast kick on back
150 kick choice ez/FAST by 25's
6 x 5 minute swims @ 6:00, desc 1-3/4-6 to what you can
1:00 rest - get HR immediately & OML
18 x 50 as follows:
:20 FAST vertical dolphin kick w/bleach bottle
:10 rest - get ready...
50 kick FAST @ 1:00
No additional rest between sets
1:00 rest after last 50, then...
1 x 200 kick FAST for time - can you be better than 2:36.4??
200 easy = drill = approximately 5200 scy
Enjoy your day off tomorrow. Sunday at 11 a.m. Have a great day!
Thursday, March 25, 2010
Thursday, March 25, 2010
TB - easy drilling & swimming today
400 swim freestyle
400 reverse IM - 4 x 100 IM's drill
200 choice kick - moderate/strong by 25's
1:00 rest
16 x 75 @ :10 rest
4- drill/kick/drill free by 25's - kick is fly on side
4- drill/drill/swim by 25's NO FREE
12 x 50 swim free br 3 @ :55 - every 3rd 50 is NO FREE/free by 25's
1 x 300 pull free br 3/5/7 by 50's
:20 rest
1 x 300 pull free br 3/5/7 by 100's
200 easy drill = 3600 scy
Congratulations on a great scy season, I'm looking forward to a great summer! Tomorrow will be kicking. Have a great day!
TB - easy drilling & swimming today
400 swim freestyle
400 reverse IM - 4 x 100 IM's drill
200 choice kick - moderate/strong by 25's
1:00 rest
16 x 75 @ :10 rest
4- drill/kick/drill free by 25's - kick is fly on side
4- drill/drill/swim by 25's NO FREE
12 x 50 swim free br 3 @ :55 - every 3rd 50 is NO FREE/free by 25's
1 x 300 pull free br 3/5/7 by 50's
:20 rest
1 x 300 pull free br 3/5/7 by 100's
200 easy drill = 3600 scy
Congratulations on a great scy season, I'm looking forward to a great summer! Tomorrow will be kicking. Have a great day!
Thursday, March 25, 2010
EC
400 swim freestyle
400 reverse IM - each 100 is 50 choice breaststroke drill, 50 drill/kick IM order
200 easy choice skulling
1:00 rest
6 x 150 @ :10 rest as follows:
75 drill/swim/drill by 25's - odds free, evens NO FREE
50 kick ez/FAST by 25's
:10 rest in even 150's, then...
25 LUNGBUSTER (no rest in odd 150's, then 25 swim fly)
6 sets of:
2 x 75 swim free/NO FREE/free by 25's @ 1:10
1 x 250 swim free @ 3:20 (@ 3:10 in 2nd set; @ 3:00 in 3rd set; @ 3:20 in 4th set; @ 3:00 in 5th set; @ 2:40 in 6th set
No rest between sets.
400 pull w/snorkel after 6th set = 4700 scy
Hope drylands go well tonight; BIG kicking tomorrow. Have a great day!
EC
400 swim freestyle
400 reverse IM - each 100 is 50 choice breaststroke drill, 50 drill/kick IM order
200 easy choice skulling
1:00 rest
6 x 150 @ :10 rest as follows:
75 drill/swim/drill by 25's - odds free, evens NO FREE
50 kick ez/FAST by 25's
:10 rest in even 150's, then...
25 LUNGBUSTER (no rest in odd 150's, then 25 swim fly)
6 sets of:
2 x 75 swim free/NO FREE/free by 25's @ 1:10
1 x 250 swim free @ 3:20 (@ 3:10 in 2nd set; @ 3:00 in 3rd set; @ 3:20 in 4th set; @ 3:00 in 5th set; @ 2:40 in 6th set
No rest between sets.
400 pull w/snorkel after 6th set = 4700 scy
Hope drylands go well tonight; BIG kicking tomorrow. Have a great day!
Wednesday, March 24, 2010
Wednesday, March 24, 2010
EC
400 swim freestyle
400 reverse IM - 25 drill, 25 fly kick on side, 50 choice backstroke drill
200 easy choice skulling
1:00 rest
2 sets of:
2 x 100 @ :10 rest - 50 offside breathing free drill, 50 breast kick on back
2 x 100 @ :10 rest - 50 choice kick w/board, 50 backstroke drill - 25 ra only, 25 la only
3 x 100 swim 50 choice, 50 back @ 1:30
2 x 100 swim neg split free br 4/2 on 2nd 50 @ 1:20 (@ 1:15 in 2nd set)
No rest between sets; 1:00 rest after 2nd set, check HR immediately after 2nd set & OML
After 2nd set, get right into...
8 x 50 pull free br 4/2 @ :50 with choice equipment @ :45
1 x 800 kick choice - can go 400 on back, 400 w/board
200 drill choice
4200 scy. Be sure to stretch each night as we get back into it. Remember to get your copy of the taper. Drylands tomorrow morning, then more elaborate aerobic work tomorrow afternoon. Have a great day!
EC
400 swim freestyle
400 reverse IM - 25 drill, 25 fly kick on side, 50 choice backstroke drill
200 easy choice skulling
1:00 rest
2 sets of:
2 x 100 @ :10 rest - 50 offside breathing free drill, 50 breast kick on back
2 x 100 @ :10 rest - 50 choice kick w/board, 50 backstroke drill - 25 ra only, 25 la only
3 x 100 swim 50 choice, 50 back @ 1:30
2 x 100 swim neg split free br 4/2 on 2nd 50 @ 1:20 (@ 1:15 in 2nd set)
No rest between sets; 1:00 rest after 2nd set, check HR immediately after 2nd set & OML
After 2nd set, get right into...
8 x 50 pull free br 4/2 @ :50 with choice equipment @ :45
1 x 800 kick choice - can go 400 on back, 400 w/board
200 drill choice
4200 scy. Be sure to stretch each night as we get back into it. Remember to get your copy of the taper. Drylands tomorrow morning, then more elaborate aerobic work tomorrow afternoon. Have a great day!
Tuesday, March 23, 2010
Tuesday, March 23, 2010
EC - thanks for speaking with me yesterday!
400 swim freestyle
400 reverse IM - each 100 is drill/drill/kick/choice breast drill by 25's
200 easy choice skulling
1:00 rest
6 x 100 @ :10 rest as follows:
1- 50 choice free drill, 50 swim free
1- 50 choice drill NO FREE, 50 kick fly on side
1- kick neg split by 50's
1 x 400 pull free br 4/2 on even 100's
:30 rest
12 x 50 @ :50-
odds- swim (some should be NO FREE)
evens- kick choice
1 x 400 pull w/snorkel
:30 rest
12 x 50 kick @ :50-
2- neg split on back
1- choice w/board
1 x 200 kick choice for time
200 easy drill = 4000 scy
Hope things are going well for you at school this week. Have a great day!
EC - thanks for speaking with me yesterday!
400 swim freestyle
400 reverse IM - each 100 is drill/drill/kick/choice breast drill by 25's
200 easy choice skulling
1:00 rest
6 x 100 @ :10 rest as follows:
1- 50 choice free drill, 50 swim free
1- 50 choice drill NO FREE, 50 kick fly on side
1- kick neg split by 50's
1 x 400 pull free br 4/2 on even 100's
:30 rest
12 x 50 @ :50-
odds- swim (some should be NO FREE)
evens- kick choice
1 x 400 pull w/snorkel
:30 rest
12 x 50 kick @ :50-
2- neg split on back
1- choice w/board
1 x 200 kick choice for time
200 easy drill = 4000 scy
Hope things are going well for you at school this week. Have a great day!
Sunday, March 21, 2010
Monday, March 22, 2010
EC
400 swim freestyle
400 reverse IM - each 100 is 50 drill, 50 kick
200 easy choice skulling
1:00 rest
3 x 100 @ :10 rest - 50 fist free, 5 choice kick
1 x 200 kick IM order by 50's
:20 rest
3 x 100 @ :10 rest - 50 offside breathing drill, 50 breast kick
1 x 200 - 100 choice kick, 100 choice skulling
:20 rest
3 x 100 swim @ 1:40 - 50 free br 4/2, 50 choice NO FREE
1 x 200 kick choice, neg split each 100
1:00 rest, check HR immediatey & OML
12 x 75 swim @ 1:10
3- free br 4/2 on 2nd 25
3- swim free/NO FREE/free by 25's
200 eay drill =3600 scy.
Have a great day!
EC
400 swim freestyle
400 reverse IM - each 100 is 50 drill, 50 kick
200 easy choice skulling
1:00 rest
3 x 100 @ :10 rest - 50 fist free, 5 choice kick
1 x 200 kick IM order by 50's
:20 rest
3 x 100 @ :10 rest - 50 offside breathing drill, 50 breast kick
1 x 200 - 100 choice kick, 100 choice skulling
:20 rest
3 x 100 swim @ 1:40 - 50 free br 4/2, 50 choice NO FREE
1 x 200 kick choice, neg split each 100
1:00 rest, check HR immediatey & OML
12 x 75 swim @ 1:10
3- free br 4/2 on 2nd 25
3- swim free/NO FREE/free by 25's
200 eay drill =3600 scy.
Have a great day!
Sunday, March 21, 2010
EC
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
16 x 75 @ :10 rest -
2- drill/swim/drill by 25's
2- drill/kick/drill by 25's
12 x 50 swim easy free br 4/2 @ :55, except every 3rd 50 is swim free/NO FREE by 25's
200 easy = 3000 scy
Have a great day!
EC
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
16 x 75 @ :10 rest -
2- drill/swim/drill by 25's
2- drill/kick/drill by 25's
12 x 50 swim easy free br 4/2 @ :55, except every 3rd 50 is swim free/NO FREE by 25's
200 easy = 3000 scy
Have a great day!
Wednesday, March 17, 2010
Wednesday, March 17, 2010
TB & MS - all smooth & easy today
400 swim freestyle
400 reverse IM - each 100 is drill/kick IM order by 25's, then 50 choice breaststroke drill
1:00 rest
4 x 50 @ 1:00 - ra2 la2 freestyle drill
4 x 75 @ 1:20 - 50 fist free drill, 25 breast kick on back
6 x 100 @ 1:40 (can go @ 1:45 or 1:50 if you'd like) - 50 swim free, 50 drill/swim main race stroke NO FREE - mix this up if you'd like
12 x 50 @ :55 swim easy free, except every 3rd 50 is choice/free by 25's
1 x 600 easy pull free br 3, except every 3rd 50 is br 5
1:00 rest - check HR
Finish up with...
15 x 25 @ :45 in 5 sets of 3 as follows:
1- choice drill
2- swim dist per stroke, same stroke as first 25
3- EASY kick choice
Easy 25 after #15 = 3500 scy
Rest up, eat well & drink plenty of water. I'll be excited to hear how you swim this weekend. Get excited for the meet & have a great day!
TB & MS - all smooth & easy today
400 swim freestyle
400 reverse IM - each 100 is drill/kick IM order by 25's, then 50 choice breaststroke drill
1:00 rest
4 x 50 @ 1:00 - ra2 la2 freestyle drill
4 x 75 @ 1:20 - 50 fist free drill, 25 breast kick on back
6 x 100 @ 1:40 (can go @ 1:45 or 1:50 if you'd like) - 50 swim free, 50 drill/swim main race stroke NO FREE - mix this up if you'd like
12 x 50 @ :55 swim easy free, except every 3rd 50 is choice/free by 25's
1 x 600 easy pull free br 3, except every 3rd 50 is br 5
1:00 rest - check HR
Finish up with...
15 x 25 @ :45 in 5 sets of 3 as follows:
1- choice drill
2- swim dist per stroke, same stroke as first 25
3- EASY kick choice
Easy 25 after #15 = 3500 scy
Rest up, eat well & drink plenty of water. I'll be excited to hear how you swim this weekend. Get excited for the meet & have a great day!
Monday, March 15, 2010
Tuesday, March 16, 2010
TB
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim, then last 25 is breast pull w/free kick
1:00 rest
14 x 50 @ :10 rest - odds are fist free drill, evens are choice drill NO FREE
1 x 600 - 50 drill/swim by 25's choice, then 50 breast kick on back - easy kicking, loosen up your legs
12 x 50 swim @ :55 - every 3rd 50 is 25 NO FREE build to FAST, 25 free
1 x 300 pull free br 3/5/7 by 50's
1:00 rest - check HR
4 x 50 drill/swim dist per stroke by 25's @ 1:00
BROKEN 75:
1 x 50 swim FAST
:10 rest
1 x 25 swim FAST
2 x 200 easy drill/swim/drill/kick by 50's @ :20 rest
1:00 rest
4 x 50 drill/swim dist per stroke by 25's @ 1:00
BROKEN 75:
3 x 25 swim FAST @ :10 rest
1 x 400 easy drill/kick choice by 50's
4350 scy.
Tomorrow will be all easy drilling & some starts. Rest up, eat well & drink plenty of water. Have a great day!
TB
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim, then last 25 is breast pull w/free kick
1:00 rest
14 x 50 @ :10 rest - odds are fist free drill, evens are choice drill NO FREE
1 x 600 - 50 drill/swim by 25's choice, then 50 breast kick on back - easy kicking, loosen up your legs
12 x 50 swim @ :55 - every 3rd 50 is 25 NO FREE build to FAST, 25 free
1 x 300 pull free br 3/5/7 by 50's
1:00 rest - check HR
4 x 50 drill/swim dist per stroke by 25's @ 1:00
BROKEN 75:
1 x 50 swim FAST
:10 rest
1 x 25 swim FAST
2 x 200 easy drill/swim/drill/kick by 50's @ :20 rest
1:00 rest
4 x 50 drill/swim dist per stroke by 25's @ 1:00
BROKEN 75:
3 x 25 swim FAST @ :10 rest
1 x 400 easy drill/kick choice by 50's
4350 scy.
Tomorrow will be all easy drilling & some starts. Rest up, eat well & drink plenty of water. Have a great day!
Tuesday, March 16, 2010
MS - good job yesterday! More drilling today...
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim by 25's, then last 25 of each 100 is breast pull w/free kick
1:00 rest
2 sets of:
4 x 75 @ 1:20 - 50 fist free drill, 25 choice easy kick
4 x 125 @ :15 rest - 50 swim free, 75 drill/swim/drill by 25 NO FREE
6 x 50 swim easy free @ :55 w/FAST turn, except #3&6 are 25 NO FREE build to FAST, 25 free
No rest between sets, check HR after 2nd set; then....
1 x 600 pull non-stop free br 3/5/7/9 by 50's
1:00 rest
4 x 50 @ 1:10 - 25 choice drill, 25 swim dist per stroke, desc stroke 1-4 if you can
4 x 25 from a dive - odds are build, evens are FAST
100 easy drill = 4000 scy
Make sure you're eating well, drinking plenty of water & getting to sleep as early as possible. Get excited for the meet & have a great day!
MS - good job yesterday! More drilling today...
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim by 25's, then last 25 of each 100 is breast pull w/free kick
1:00 rest
2 sets of:
4 x 75 @ 1:20 - 50 fist free drill, 25 choice easy kick
4 x 125 @ :15 rest - 50 swim free, 75 drill/swim/drill by 25 NO FREE
6 x 50 swim easy free @ :55 w/FAST turn, except #3&6 are 25 NO FREE build to FAST, 25 free
No rest between sets, check HR after 2nd set; then....
1 x 600 pull non-stop free br 3/5/7/9 by 50's
1:00 rest
4 x 50 @ 1:10 - 25 choice drill, 25 swim dist per stroke, desc stroke 1-4 if you can
4 x 25 from a dive - odds are build, evens are FAST
100 easy drill = 4000 scy
Make sure you're eating well, drinking plenty of water & getting to sleep as early as possible. Get excited for the meet & have a great day!
Monday, March 15, 2010
MS
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick fly on side by 25's
1:00 rest
6 x 200 @ :20 rest
odds- 50 offside breathing free drill, 50 swim free, then 100 drill/swim by 25's NO FREE
evens- easy kick
1:00 rest
4 sets of:
3 x 50 swim free @ :55
4 x 25 @ :40
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST
1 x 100 drill @ 1:45 - same stroke as the 25's
No rest between sets.
Check HR after 4th set, then...
1 x 600 pull free br 3/5/7 by 50's - nice & relaxed - roll hips, finish stroke
1:00 rest
Finish up with...
4 x 25 swim FAST from a dive
100 easy = 4300 scy.
Tomorrow will be all easy, about 3600-3800 scy. Rest up, drink lots of water & get excited for the meet! Have a great day!
MS
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick fly on side by 25's
1:00 rest
6 x 200 @ :20 rest
odds- 50 offside breathing free drill, 50 swim free, then 100 drill/swim by 25's NO FREE
evens- easy kick
1:00 rest
4 sets of:
3 x 50 swim free @ :55
4 x 25 @ :40
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST
1 x 100 drill @ 1:45 - same stroke as the 25's
No rest between sets.
Check HR after 4th set, then...
1 x 600 pull free br 3/5/7 by 50's - nice & relaxed - roll hips, finish stroke
1:00 rest
Finish up with...
4 x 25 swim FAST from a dive
100 easy = 4300 scy.
Tomorrow will be all easy, about 3600-3800 scy. Rest up, drink lots of water & get excited for the meet! Have a great day!
Monday, March 15, 2010
TB
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick fly on side by 25's
1:00 rest
6 x 200 @ :20 rest
odds- 50 offside breathing free, 50 swim free, then 100 drill/swim by 25's NO FREE
evens- kick, negative split each 100
3 sets of:
4 x 50 swim free br 3 @ :45
6 x 50 swim/kick @ :50
4 x 100 kick neg split @ 1:45 - desc 2nd 50 to all out
1 x 300 swim, desc 1-3 free to what you can
1:00 rest between sets.
200 easy drill = 5800 scy. Tomorrow will be some broken swims, right around 4500 scy, then Wednesday will be all easy drilling. Have a great day!
TB
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick fly on side by 25's
1:00 rest
6 x 200 @ :20 rest
odds- 50 offside breathing free, 50 swim free, then 100 drill/swim by 25's NO FREE
evens- kick, negative split each 100
3 sets of:
4 x 50 swim free br 3 @ :45
6 x 50 swim/kick @ :50
4 x 100 kick neg split @ 1:45 - desc 2nd 50 to all out
1 x 300 swim, desc 1-3 free to what you can
1:00 rest between sets.
200 easy drill = 5800 scy. Tomorrow will be some broken swims, right around 4500 scy, then Wednesday will be all easy drilling. Have a great day!
Sunday, March 14, 2010
Sunday, March 14, 2010
MS
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
1:00 rest
3 sets of:
2 x 75 @ :10 rest - 50 fist free drill, 25 fly kick on side
3 x 100 @ 1:40 - 50 swim free, 50 drill choice NO FREE, change stroke from set to set if you'd like
2 x 400** @ :20 rest
**in 1st set, go 1st 400 swim back, desc the 100's 1-4, then 2nd 400 pull br 3/5/7/9 by 100's
in 2nd set, go 1st 400 as 4 x 100 IM's, desc 1-4, then 2nd 400 as 2 x 200 IM's, desc 1-2
in 3rd set, go 8 x 100 swim free neg split @ 1:25, except #'s 3, 5 & 7 are @ 1:10
Finish up with...
12 x 50 kick @ :55
5150 scy.
Tomorrow afternoon at 3:15 at the Y. Rest up this week, get excited for the meet. Have a great day!
MS
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
1:00 rest
3 sets of:
2 x 75 @ :10 rest - 50 fist free drill, 25 fly kick on side
3 x 100 @ 1:40 - 50 swim free, 50 drill choice NO FREE, change stroke from set to set if you'd like
2 x 400** @ :20 rest
**in 1st set, go 1st 400 swim back, desc the 100's 1-4, then 2nd 400 pull br 3/5/7/9 by 100's
in 2nd set, go 1st 400 as 4 x 100 IM's, desc 1-4, then 2nd 400 as 2 x 200 IM's, desc 1-2
in 3rd set, go 8 x 100 swim free neg split @ 1:25, except #'s 3, 5 & 7 are @ 1:10
Finish up with...
12 x 50 kick @ :55
5150 scy.
Tomorrow afternoon at 3:15 at the Y. Rest up this week, get excited for the meet. Have a great day!
Thursday, March 11, 2010
Friday, March 12, 2010
MS - I tried calling you twice last night to talk about this workout. Call me if you have any questions.
400 swim freestyle
400 reverse IM - each 100 is 25 choice breaststroke drill, then 75 drill/drill/kick by 25's
1:00 rest
6 x 125 @ :10 rest - 50 fist free br 3, 50 choice drill/swim by 25's, 25 kick on back build to FAST
12 x 50 @ :55 swim free/IM order by 25 (free/fly, then free/back, then free/breast, then free/fly, etc...)
6 x 200 as follows:
odds- swim negative split free br 3 @ 2:50, except 3rd 50 is br 5
evens- swim 100 free, 50 swim neg split fly, then 50 drill fly @ 3:30
1:00 rest, check HR
6 sets of:
3 x 50 @ 1:10 swim desc 1-3 to all out smoking FAST - absolutely as FAST as you can go
2 x 25 swim FAST @ :10 rest - as FAST as you can go, same stroke as the 50's
1 x 100 drill - same stroke as you swam on the 50's & 25's
1:00 rest between sets - go 2 sets fly, 1 set choice NO FLY, 2 sets fly, 1 set choice NO FLY
After 6th set, finish up with...
1 x 400 drill/easy kick by 50's
5550 scy. Enjoy your day off tomorrow, get excited for your meet next week! See you Sunday at 2:30 p.m. Have a great day!
MS - I tried calling you twice last night to talk about this workout. Call me if you have any questions.
400 swim freestyle
400 reverse IM - each 100 is 25 choice breaststroke drill, then 75 drill/drill/kick by 25's
1:00 rest
6 x 125 @ :10 rest - 50 fist free br 3, 50 choice drill/swim by 25's, 25 kick on back build to FAST
12 x 50 @ :55 swim free/IM order by 25 (free/fly, then free/back, then free/breast, then free/fly, etc...)
6 x 200 as follows:
odds- swim negative split free br 3 @ 2:50, except 3rd 50 is br 5
evens- swim 100 free, 50 swim neg split fly, then 50 drill fly @ 3:30
1:00 rest, check HR
6 sets of:
3 x 50 @ 1:10 swim desc 1-3 to all out smoking FAST - absolutely as FAST as you can go
2 x 25 swim FAST @ :10 rest - as FAST as you can go, same stroke as the 50's
1 x 100 drill - same stroke as you swam on the 50's & 25's
1:00 rest between sets - go 2 sets fly, 1 set choice NO FLY, 2 sets fly, 1 set choice NO FLY
After 6th set, finish up with...
1 x 400 drill/easy kick by 50's
5550 scy. Enjoy your day off tomorrow, get excited for your meet next week! See you Sunday at 2:30 p.m. Have a great day!
Wednesday, March 10, 2010
Thursday, March 11, 2010
RW - looking forward to seeing you at the meet tomorrow!
400 swim freestyle
400 reverse IM - each 100 is drill/drill/kick choice/choice free drill by 25's
1:00 rest
4 x 150 @ :20 rest - 50 fist free drill, 50 swim free, 50 choice easy kick
6 x 100 @ 1:40
odds- drill/swim free by 50's
evens- drill/swim back by 50's
12 x 50 @ :55 swim - every 3rd 50 is choice/free by 25's
1 x 400 easy pull free or swim backstroke
3000 scy.
Hopefully you've had a good week. Be sure to bring some schoolwork with you to the meet; get excited for your events. Have a great day!
RW - looking forward to seeing you at the meet tomorrow!
400 swim freestyle
400 reverse IM - each 100 is drill/drill/kick choice/choice free drill by 25's
1:00 rest
4 x 150 @ :20 rest - 50 fist free drill, 50 swim free, 50 choice easy kick
6 x 100 @ 1:40
odds- drill/swim free by 50's
evens- drill/swim back by 50's
12 x 50 @ :55 swim - every 3rd 50 is choice/free by 25's
1 x 400 easy pull free or swim backstroke
3000 scy.
Hopefully you've had a good week. Be sure to bring some schoolwork with you to the meet; get excited for your events. Have a great day!
Thursday, March 11, 2010
MS
400 swim freestyle
400 reverse IM - each 100 is 75 drill/drill/kick IM order, then 25 choice breaststroke drill
1:00 rest
4 x 350 @ :20 rest as follows:
200 drill - 50 ra2 la2 free drill, 50 choice drill NO FREE
150 kick IM order by 50's - neg split each 50 (fly on side, free on back, breast on back)
Check HR after 4th 350, then...
12 x 50 @ :55
odds- swim free br 3
evens- swim IM order/free by 25's
1:00 rest
5 sets of:
1 x 200 kick negative split @ 3:40 - 85% effort or greater on 2nd 100
3 x 100 swim/kick by 50's - odd sets @ 1:50, desc 1-3 to smoking FAST, even sets @ 1:30 - you'll have to hustle here to make this interval
No rest between sets.
200 easy drill after the last set = 5500 scy.
I will give you a call on my way home from the meet tonight so you can tell how today went, and also discuss tomorrow. I hope you had a great day!
MS
400 swim freestyle
400 reverse IM - each 100 is 75 drill/drill/kick IM order, then 25 choice breaststroke drill
1:00 rest
4 x 350 @ :20 rest as follows:
200 drill - 50 ra2 la2 free drill, 50 choice drill NO FREE
150 kick IM order by 50's - neg split each 50 (fly on side, free on back, breast on back)
Check HR after 4th 350, then...
12 x 50 @ :55
odds- swim free br 3
evens- swim IM order/free by 25's
1:00 rest
5 sets of:
1 x 200 kick negative split @ 3:40 - 85% effort or greater on 2nd 100
3 x 100 swim/kick by 50's - odd sets @ 1:50, desc 1-3 to smoking FAST, even sets @ 1:30 - you'll have to hustle here to make this interval
No rest between sets.
200 easy drill after the last set = 5500 scy.
I will give you a call on my way home from the meet tonight so you can tell how today went, and also discuss tomorrow. I hope you had a great day!
Thursday Morning, March 11, 2010
MS - I'll miss being at your workout today, do a great job!
400 swim freestyle
400 reverse IM - each 100 is 50 drill IM order, then 50 drill/swim breaststroke
1:00 rest
4 sets of:
1 x 125 @ 2:15 - 50 fist free drill, 75 IM drill (no free)
1 x 75 @ 1:20 - fly kick on side/choice drill/kick choice build to FAST finish
1 x 25 @ :40 - swim build to FAST finish - same stroke as 25 drill in 75
No rest between sets.
Check HR after 4th set, then...
3 x 600 @ :30 rest
#1- pull br 3/5/7 by 100's;
#2- swim moderate, get time;
#3- swim FASTER than #2 - does not have to be all out, but FASTER than #2
1:00 rest
Finish up with...
With fins:
20 x 25 @ :40 in sets of 4-
2- 1/2 FAST 1/2 drill
1- swim all out FAST
4- LUNGBUSTER!
200 easy drill = 4200 scy
I hope you enjoyed the game last night. This afternoon will be some swim/kick 100's since we had to cut the kicking short yesterday. Let me know how it goes for you. Do an excellent job in school today, have a great day!
MS - I'll miss being at your workout today, do a great job!
400 swim freestyle
400 reverse IM - each 100 is 50 drill IM order, then 50 drill/swim breaststroke
1:00 rest
4 sets of:
1 x 125 @ 2:15 - 50 fist free drill, 75 IM drill (no free)
1 x 75 @ 1:20 - fly kick on side/choice drill/kick choice build to FAST finish
1 x 25 @ :40 - swim build to FAST finish - same stroke as 25 drill in 75
No rest between sets.
Check HR after 4th set, then...
3 x 600 @ :30 rest
#1- pull br 3/5/7 by 100's;
#2- swim moderate, get time;
#3- swim FASTER than #2 - does not have to be all out, but FASTER than #2
1:00 rest
Finish up with...
With fins:
20 x 25 @ :40 in sets of 4-
2- 1/2 FAST 1/2 drill
1- swim all out FAST
4- LUNGBUSTER!
200 easy drill = 4200 scy
I hope you enjoyed the game last night. This afternoon will be some swim/kick 100's since we had to cut the kicking short yesterday. Let me know how it goes for you. Do an excellent job in school today, have a great day!
Tuesday, March 9, 2010
Wednesday, March 10, 2010
RW
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 x 200 @ :20 rest - drill/swim/drill/kick by 50's, 1st & 3rd 200's are free, #2 is NO FREE
4 x 75 @ :10 rest - 25 fly kick on side, 50 choice drill backstroke
3 x 100 @ 1:45 - 50 fist free drill, 50 choice drill NO FREE
6 x 100 @ 1:35
odds- swim free with moderate negative split
evens- swim 50 free, 50 NO FREE
1:00 rest - check HR
3 sets of:
3 x 50 swim easy free @ :55
4 x 25 kick @ :45 - odds are build to FAST, evens are 1/2 FAST 1/2 easy
1:00 rest after 3rd set.
Finish up with...
4 sets of:
1 x 50 @ 1:00 - 25 choice drill, 25 swim dist per stroke - same stroke for both 25's
1 x 25 @ :45 - 1/2 swim FAST 1/2 drill
1 x 25 @ :45 swim build to FAST finish
No rest between sets.
250 easy drill before you get out = 4000 scy.
Do an excellent job with your HW tonight, be sure you're caught up on the work you're missing when you're away at meets. Tomorrow will be all easy swimming. Get excited for the meet, have a great day!
RW
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 x 200 @ :20 rest - drill/swim/drill/kick by 50's, 1st & 3rd 200's are free, #2 is NO FREE
4 x 75 @ :10 rest - 25 fly kick on side, 50 choice drill backstroke
3 x 100 @ 1:45 - 50 fist free drill, 50 choice drill NO FREE
6 x 100 @ 1:35
odds- swim free with moderate negative split
evens- swim 50 free, 50 NO FREE
1:00 rest - check HR
3 sets of:
3 x 50 swim easy free @ :55
4 x 25 kick @ :45 - odds are build to FAST, evens are 1/2 FAST 1/2 easy
1:00 rest after 3rd set.
Finish up with...
4 sets of:
1 x 50 @ 1:00 - 25 choice drill, 25 swim dist per stroke - same stroke for both 25's
1 x 25 @ :45 - 1/2 swim FAST 1/2 drill
1 x 25 @ :45 swim build to FAST finish
No rest between sets.
250 easy drill before you get out = 4000 scy.
Do an excellent job with your HW tonight, be sure you're caught up on the work you're missing when you're away at meets. Tomorrow will be all easy swimming. Get excited for the meet, have a great day!
Wednesday, March 10, 2010
MS
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 sets of:
4 x 75 @ :10 rest - 50 choice free drill, 25 breast kick on back
4 x 50 @ :10 rest - 25 ra2 la2 free drill, 25 fly kick on side
1 x 300 pull free br 3/5 by 50's in 1st 100, then 3/7 by 50's in 2nd 100, then 3/9 by 50's in 3rd 100 - get time, desc the 300's 1-3 to what you can
:30 rest between sets, check HR after each 300
After 3rd set...
With fins:
15 x 50 @ 1:00 as follows-
2- 25 choice drill, 25 kick FAST - explosive dolphin breakout, getting smaller and faster as you get closer to breaking out
1- 25 choice drill - :10 rest - 25 FAST dolphin kick LUNGBUSTER!
1:00 rest after #15, take fins off & check HR
4 sets of:
2 x 100 kick @ 1:40
1 x 100 swim easy free br 3 @ 1:40
2 x 75 kick/swim/kick by 25's @ 1:15
3 x 25 kick FAST @ :10 rest - add up times for 75 yard total
1:00 rest between sets.
After 4th set, finish up with...
6 x 75 @ 1:40 kick desc 1-3/4-6 to something juicy!
Warmdown a 200 before you get out.
Workouts will be posted for the next two days, call or text if you have any questions. I'll see you here for workout on Sunday at 2:30 p.m. Enjoy the hockey games, but stay on top of your schoolwork! Have a great day!
MS
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 sets of:
4 x 75 @ :10 rest - 50 choice free drill, 25 breast kick on back
4 x 50 @ :10 rest - 25 ra2 la2 free drill, 25 fly kick on side
1 x 300 pull free br 3/5 by 50's in 1st 100, then 3/7 by 50's in 2nd 100, then 3/9 by 50's in 3rd 100 - get time, desc the 300's 1-3 to what you can
:30 rest between sets, check HR after each 300
After 3rd set...
With fins:
15 x 50 @ 1:00 as follows-
2- 25 choice drill, 25 kick FAST - explosive dolphin breakout, getting smaller and faster as you get closer to breaking out
1- 25 choice drill - :10 rest - 25 FAST dolphin kick LUNGBUSTER!
1:00 rest after #15, take fins off & check HR
4 sets of:
2 x 100 kick @ 1:40
1 x 100 swim easy free br 3 @ 1:40
2 x 75 kick/swim/kick by 25's @ 1:15
3 x 25 kick FAST @ :10 rest - add up times for 75 yard total
1:00 rest between sets.
After 4th set, finish up with...
6 x 75 @ 1:40 kick desc 1-3/4-6 to something juicy!
Warmdown a 200 before you get out.
Workouts will be posted for the next two days, call or text if you have any questions. I'll see you here for workout on Sunday at 2:30 p.m. Enjoy the hockey games, but stay on top of your schoolwork! Have a great day!
Wednesday, March 10, 2010
TB
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick choice by 25's
1:00 rest
6 x 150 @ :20 rest - 50 choice free drill, 25 breast kick on back, 50 choice drill NO FREE, 25 fly kick on side
16 x 50 @ :55 in sets of 4 as follows:
1-2 swim free br 3
3- swim choice NO FREE/free by 25's
4- swim/kick choice by 25's
1 x 400 pull free br 3/5/3/7 by 50's
1:00 rest
16 x 25 @ :45
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST finish
200 easy drill = 3500 scy
Eat well tonight, drink plenty of water - get excited for the meet! Make sure you bring some schoolwork with you. Have a great day!
TB
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick choice by 25's
1:00 rest
6 x 150 @ :20 rest - 50 choice free drill, 25 breast kick on back, 50 choice drill NO FREE, 25 fly kick on side
16 x 50 @ :55 in sets of 4 as follows:
1-2 swim free br 3
3- swim choice NO FREE/free by 25's
4- swim/kick choice by 25's
1 x 400 pull free br 3/5/3/7 by 50's
1:00 rest
16 x 25 @ :45
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST finish
200 easy drill = 3500 scy
Eat well tonight, drink plenty of water - get excited for the meet! Make sure you bring some schoolwork with you. Have a great day!
Wednesday, March 10, 2010
EC - meet warmup @ UM; make any changes - intervals, etc... as you see fit; change into your suit whenever you're ready
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill choice kick by 25's
200 easy choice skulling
4 x 75 @ :10 rest - 50 choice free drill, 25 breast kick on back
4 x 50 @ :10 rest - 25 ra2 la2 free drill, 25 fly kick on side
2 x 200 @ :20 rest - drill/kick/drill/swim by 50's - 1 free, 1 NO FREE
12 x 50 @ :55 in sets of 4:
1-2 swim free
3- swim choice/free by 25's
4- swim/kick choice by 25's
300 swim easy choice - mix in some drilling if you'd like
1:00 rest
Starts & breakouts, maybe 25's build for 200 yards
200 easy drill = 3200
Have a great day!
EC - meet warmup @ UM; make any changes - intervals, etc... as you see fit; change into your suit whenever you're ready
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill choice kick by 25's
200 easy choice skulling
4 x 75 @ :10 rest - 50 choice free drill, 25 breast kick on back
4 x 50 @ :10 rest - 25 ra2 la2 free drill, 25 fly kick on side
2 x 200 @ :20 rest - drill/kick/drill/swim by 50's - 1 free, 1 NO FREE
12 x 50 @ :55 in sets of 4:
1-2 swim free
3- swim choice/free by 25's
4- swim/kick choice by 25's
300 swim easy choice - mix in some drilling if you'd like
1:00 rest
Starts & breakouts, maybe 25's build for 200 yards
200 easy drill = 3200
Have a great day!
Wednesday Morning, March 10, 2010
JD - smooth & easy today!
800 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
1:00 rest
4 x 50 @ :10 rest - 25 choice free drill, 25 breast kick on back
4 x 50 @ :10 rest - 25 choice backstroke drill, 25 fly kick on side
4 x 100 @ 1:40 - 75 swim free br 3, 25 breast pull w/free kick
8 x 25 @ :40
odds - 2 fly/2 breast drill
evens- swim fly build to strong finish
12 x 50 swim free br 3 @ :55 - every 3rd 50 can be choice swim on 1st 25
1 x 400 pull free - br 3/5/7/9 by 50's, or w/snorkel
1:00 rest
With fins, finish up with...
24 x 25 @ :45 - the usual sets of 4
200 easy drill = 4000 scy
Rest up today, drink plenty of water and get excited for the meet! Warmup tomorrow begins at 7 a.m. (the meet starts at 9 a.m.), but your 100 Fly isn't until the fourth event, then the 200 IM is right after the fly. If you want to swim in the competition pool, get there no later 8 a.m. I'm looking forward to the meet, have a great day!
JD - smooth & easy today!
800 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
1:00 rest
4 x 50 @ :10 rest - 25 choice free drill, 25 breast kick on back
4 x 50 @ :10 rest - 25 choice backstroke drill, 25 fly kick on side
4 x 100 @ 1:40 - 75 swim free br 3, 25 breast pull w/free kick
8 x 25 @ :40
odds - 2 fly/2 breast drill
evens- swim fly build to strong finish
12 x 50 swim free br 3 @ :55 - every 3rd 50 can be choice swim on 1st 25
1 x 400 pull free - br 3/5/7/9 by 50's, or w/snorkel
1:00 rest
With fins, finish up with...
24 x 25 @ :45 - the usual sets of 4
200 easy drill = 4000 scy
Rest up today, drink plenty of water and get excited for the meet! Warmup tomorrow begins at 7 a.m. (the meet starts at 9 a.m.), but your 100 Fly isn't until the fourth event, then the 200 IM is right after the fly. If you want to swim in the competition pool, get there no later 8 a.m. I'm looking forward to the meet, have a great day!
Tuesday, March 9, 2010
RW
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/choice kick by 25's
1:00 rest
4 x 50 @ :10 rest - choice freestyle drill, can be different drills
4 x 125 @ 2:15 - 50 drill/swim freestyle, 75 drill/swim/drill by 25's NO FREE
8 x 75 swim free @ 1:10 - smooth, easy stroke here with good turns, some 75's can be backstroke if you'd like
16 x 25 @ :45 as follows:
1&2 all kick 1/2 FAST 1/2 easy
3- swim build to FAST finish
4- all drill
1:00 rest - check HR
2 sets of:
4 x 50 @ 1:00 - 25 drill choice free, 25 swim dist per stroke free - desc stroke 1-4 if you can
:30 rest
3 x 25 swim all out FAST @ :10 rest, add up times for 75 yard total
75 drill - not sloppy here, SHARP drilling
350 pull easy freestyle
1:00 rest between sets.
200 easy drill after 2nd set = 4100 scy
Tomorrow will be more drilling and easy swimming, with a set of 25's w/fins @ :45. I will give you a call tonight and see how you're doing; hope you're having a good week. Have a great day!
RW
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/choice kick by 25's
1:00 rest
4 x 50 @ :10 rest - choice freestyle drill, can be different drills
4 x 125 @ 2:15 - 50 drill/swim freestyle, 75 drill/swim/drill by 25's NO FREE
8 x 75 swim free @ 1:10 - smooth, easy stroke here with good turns, some 75's can be backstroke if you'd like
16 x 25 @ :45 as follows:
1&2 all kick 1/2 FAST 1/2 easy
3- swim build to FAST finish
4- all drill
1:00 rest - check HR
2 sets of:
4 x 50 @ 1:00 - 25 drill choice free, 25 swim dist per stroke free - desc stroke 1-4 if you can
:30 rest
3 x 25 swim all out FAST @ :10 rest, add up times for 75 yard total
75 drill - not sloppy here, SHARP drilling
350 pull easy freestyle
1:00 rest between sets.
200 easy drill after 2nd set = 4100 scy
Tomorrow will be more drilling and easy swimming, with a set of 25's w/fins @ :45. I will give you a call tonight and see how you're doing; hope you're having a good week. Have a great day!
Tuesday, March 9, 2010
MS - good job this morning!
400 swim freestyle
400 reverse IM - each 100 is 75 drill/swim/kick by 25's, then 25 choice fly drill
1:00 rest
4 x 50 @ :10 rest offside breathing free drill
4 x 125 @ 2:15 - 50 drill/swim free by 25's, then 75 drill/swim/drill by 25's NO FREE
6 sets of:
2 x 75 @ 1:30 - 25 choice (swim or drill, NO FLY), 25 choice fly drill, :10 rest, 25 swim fly build to FAST
1 x 150 swim free @ 2:10 - middle 50 should be 85% or better, watch your streamlined pushoffs
No rest between sets.
Check HR immediately after 6th set & OML
8 sets of:
1 x 100 swim free br 3 @ 1:20
1 x 50 swim fly at 200 GP @ :50 (33.6)
1 x 50 swim fly FASTER than 200 GP
500 drill
1:00 rest between sets.
Finish up with...
9 x 100 @ 1:30 pull free br 3/5 by 50's for 3, then br 3/7 by 50's for 3, then br 3/9 by 50's for 3
200 easy loosen = 6400 scy
Do an excellent job with your HW tomorrow night, get excited for your meet next week. Have a great day!
MS - good job this morning!
400 swim freestyle
400 reverse IM - each 100 is 75 drill/swim/kick by 25's, then 25 choice fly drill
1:00 rest
4 x 50 @ :10 rest offside breathing free drill
4 x 125 @ 2:15 - 50 drill/swim free by 25's, then 75 drill/swim/drill by 25's NO FREE
6 sets of:
2 x 75 @ 1:30 - 25 choice (swim or drill, NO FLY), 25 choice fly drill, :10 rest, 25 swim fly build to FAST
1 x 150 swim free @ 2:10 - middle 50 should be 85% or better, watch your streamlined pushoffs
No rest between sets.
Check HR immediately after 6th set & OML
8 sets of:
1 x 100 swim free br 3 @ 1:20
1 x 50 swim fly at 200 GP @ :50 (33.6)
1 x 50 swim fly FASTER than 200 GP
500 drill
1:00 rest between sets.
Finish up with...
9 x 100 @ 1:30 pull free br 3/5 by 50's for 3, then br 3/7 by 50's for 3, then br 3/9 by 50's for 3
200 easy loosen = 6400 scy
Do an excellent job with your HW tomorrow night, get excited for your meet next week. Have a great day!
Tuesday, March 9, 2010
TB
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/fly kick on side by 25's
1:00 rest
4 x 50 @ :10 rest - offside breathing free drill
4 x 125 @ 2:15 - 50 drill/swim free, 75 drill/swim/drill by 25's NO FREE
4 sets of:
1 x 75 @ 1:10 swim free br 3
1 x 25 @ :40 kick choice w/FAST breakout, then moderate kick to the end
1 x 75 @ 1:20 - drill/swim build to 85%/drill - all NO FREE
1 x 25 @ :40 kick choice as above
1 x 400 pull free br 3/5/7/9 by 50's or swim back w/good underwater breakouts
:30 rest between sets.
W/fins, finish up with...
24 x 25 @ :40 - the usual sets of 4
200 easy loosen = 4700 scy
Do an excellent job with your HW tonight, get excited for the meet. See you tomorrow afternoon, have a great day!
TB
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/fly kick on side by 25's
1:00 rest
4 x 50 @ :10 rest - offside breathing free drill
4 x 125 @ 2:15 - 50 drill/swim free, 75 drill/swim/drill by 25's NO FREE
4 sets of:
1 x 75 @ 1:10 swim free br 3
1 x 25 @ :40 kick choice w/FAST breakout, then moderate kick to the end
1 x 75 @ 1:20 - drill/swim build to 85%/drill - all NO FREE
1 x 25 @ :40 kick choice as above
1 x 400 pull free br 3/5/7/9 by 50's or swim back w/good underwater breakouts
:30 rest between sets.
W/fins, finish up with...
24 x 25 @ :40 - the usual sets of 4
200 easy loosen = 4700 scy
Do an excellent job with your HW tonight, get excited for the meet. See you tomorrow afternoon, have a great day!
Tuesday, March 9, 2010
EC
400 swim freestyle - smooth, easy stroke with good turns
400 reverse IM - each 100 is drill/drill/swim/choice kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ :10 rest offside breathing free drill
4 x 125 @ 2:15 - 50 drill/swim free, 75 drill/swim/drill NO FREE
4 sets of:
1 x 75 @ 1:10 swim free br 4/2 on 2nd 25
1 x 25 @ :40 kick choice w/FAST breakout, then moderate kick to the end
Check HR after 4th set
4 x 50 swim free br 4/2 on 2nd 25 @ :55
3 x 50 @ 1:00 drill-swim dist per stroke by 25's, desc stroke 1-3 if you can
3 x 25 swim FAST free from a dive (drill back for 150 yard total)
With fins, finish up with...
8 x 25 @ :45 - the usual sets of 4
200 easy drill = 3200 scy
Rest up tonight & get excited for the meet. See you at UM tomorrow afternoon. Have a great day!
EC
400 swim freestyle - smooth, easy stroke with good turns
400 reverse IM - each 100 is drill/drill/swim/choice kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ :10 rest offside breathing free drill
4 x 125 @ 2:15 - 50 drill/swim free, 75 drill/swim/drill NO FREE
4 sets of:
1 x 75 @ 1:10 swim free br 4/2 on 2nd 25
1 x 25 @ :40 kick choice w/FAST breakout, then moderate kick to the end
Check HR after 4th set
4 x 50 swim free br 4/2 on 2nd 25 @ :55
3 x 50 @ 1:00 drill-swim dist per stroke by 25's, desc stroke 1-3 if you can
3 x 25 swim FAST free from a dive (drill back for 150 yard total)
With fins, finish up with...
8 x 25 @ :45 - the usual sets of 4
200 easy drill = 3200 scy
Rest up tonight & get excited for the meet. See you at UM tomorrow afternoon. Have a great day!
Monday, March 8, 2010
Tuesday Morning, March 9, 2010
MS
400 swim freestyle
400 reverse IM - odd 100's are drill, even 100's are swim
1:00 rest
3 sets of:
2 x 75 @ 1:20 - 50 choice free drill, 25 breast kick on back
1 x 200 @ 3:00 - 100 swim free br 3, 100 drill/swim by 25's - different stroke in each set on the 2nd 100
Check HR after 3rd set
Until 6:20 a.m., work on breaststroke drilling
Finish up with...
With fins:
24 x 25 @ :45 - the usual sets of 4
200 easy = approximately 3650 scy.
Do an excellent job in school today, eat well and stay hydrated. Have a great day!
MS
400 swim freestyle
400 reverse IM - odd 100's are drill, even 100's are swim
1:00 rest
3 sets of:
2 x 75 @ 1:20 - 50 choice free drill, 25 breast kick on back
1 x 200 @ 3:00 - 100 swim free br 3, 100 drill/swim by 25's - different stroke in each set on the 2nd 100
Check HR after 3rd set
Until 6:20 a.m., work on breaststroke drilling
Finish up with...
With fins:
24 x 25 @ :45 - the usual sets of 4
200 easy = approximately 3650 scy.
Do an excellent job in school today, eat well and stay hydrated. Have a great day!
Tuesday Morning, March 9, 2010
JD
800 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/breast kick on back
1:00 rest
3 sets of:
2 x 75 @ 1:20 - 50 ra2 la2 free drill, 25 fly kick on side
1 x 200 @ 3:00 - 100 swim free br 3/5 by 50's, 100 drill/swim by 25's - different stroke in each set for the 2nd 100
No rest between sets.
15 x 50 in five sets of 3 as follows:
1- swim choice @ :50
2- swim/kick choice @ :50
1- swim free br 3 @ :35
1:00 rest after #15, check HR
3 sets of:
1 x 100 swim free br 3 @ 1:30
1 x 100 kick choice @ 1:30 - make the interval
1 x 100 swim free br 3 @ 1:30
2 x 50 kick desc 1-2 to something juicy @ 1:00
1 x 100 swim free br 3 @ 1:30
4 x 25 kick FAST @ :40
No rest between sets; check HR after 3rd set
After 3rd set...
6 x 50 @ 1:00 drill/swim dps fly on 1, 2, 4 & 6 - choice on #3 & 5
3 x 25 swim FAST fly from a dive (drill back to the far end)
Finish up with...
With fins:
20 x 25 @ :45 - the usual sets of 4
200 easy drill = 5950 scy.
Do an excellent job in school today, eat well and drink plenty of water. The meet looks like it should be good, get excited for your races! Have a great day!
JD
800 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/breast kick on back
1:00 rest
3 sets of:
2 x 75 @ 1:20 - 50 ra2 la2 free drill, 25 fly kick on side
1 x 200 @ 3:00 - 100 swim free br 3/5 by 50's, 100 drill/swim by 25's - different stroke in each set for the 2nd 100
No rest between sets.
15 x 50 in five sets of 3 as follows:
1- swim choice @ :50
2- swim/kick choice @ :50
1- swim free br 3 @ :35
1:00 rest after #15, check HR
3 sets of:
1 x 100 swim free br 3 @ 1:30
1 x 100 kick choice @ 1:30 - make the interval
1 x 100 swim free br 3 @ 1:30
2 x 50 kick desc 1-2 to something juicy @ 1:00
1 x 100 swim free br 3 @ 1:30
4 x 25 kick FAST @ :40
No rest between sets; check HR after 3rd set
After 3rd set...
6 x 50 @ 1:00 drill/swim dps fly on 1, 2, 4 & 6 - choice on #3 & 5
3 x 25 swim FAST fly from a dive (drill back to the far end)
Finish up with...
With fins:
20 x 25 @ :45 - the usual sets of 4
200 easy drill = 5950 scy.
Do an excellent job in school today, eat well and drink plenty of water. The meet looks like it should be good, get excited for your races! Have a great day!
Monday, March 8, 2010
RW - congratulations on an outstanding weekend!!
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/choice kick by 25's
1:00 rest
4 x 300 @ :20 rest as follows-
odds - 150 drill/kick by 25's free, 150 swim free - slightly neg split each 50
evens- 150: 50 back drill, 25 fly kick on side, 150 swim backstroke - slightly neg split each 50
1:00 rest, check HR
4 sets of 10 x 50 @ :55 as follows-
1-3 swim free
4-5 kick w/moderate negative split
6-8 swim free/NO FREE by 25's
9-10: go 4 x 25 @ :40 1/2 swim FAST 1/2 drill on odds, evens are kick 1/2 FAST 1/2 easy
No rest between sets of 10 x 50
200 easy drill after last set of 25's = 4200 scy.
Congratulations again on a great weekend, those are some juicy fast swims. Have a great day!
RW - congratulations on an outstanding weekend!!
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/choice kick by 25's
1:00 rest
4 x 300 @ :20 rest as follows-
odds - 150 drill/kick by 25's free, 150 swim free - slightly neg split each 50
evens- 150: 50 back drill, 25 fly kick on side, 150 swim backstroke - slightly neg split each 50
1:00 rest, check HR
4 sets of 10 x 50 @ :55 as follows-
1-3 swim free
4-5 kick w/moderate negative split
6-8 swim free/NO FREE by 25's
9-10: go 4 x 25 @ :40 1/2 swim FAST 1/2 drill on odds, evens are kick 1/2 FAST 1/2 easy
No rest between sets of 10 x 50
200 easy drill after last set of 25's = 4200 scy.
Congratulations again on a great weekend, those are some juicy fast swims. Have a great day!
Monday, March 8, 2010
TB - glad you are feeling better; let's not take any chances today!
400 swim free
400 reverse IM - 50 drill IM order, 25 fly kick on side, 25 breast kick on back
2 x 300 @ :20 rest - do these just as you did yesterday
6 x 100 @ 1:40 - 50 choice drill (free drill on odd 100's), 50 choice kick, desc the 50 kick 1-3 & 4-6
Check HR after last 100
50 x 50 @ :50 as follows (5 sets of 10):
1-3: swim free w/juicy 6 beat kick on 2nd 25 - NOT fast on 2nd 25, just 6 beat kick
4-5: kick ez/FAST by 25's
6-8: swim backstroke w/great breakouts
9-10: kick 4 x 25 FAST @ :40
No rest between sets of 10 x 50
200 easy drill after last set of 4 x 25's kick = 4700 scy.
Try to stretch tonight & use the heating pad; keep eating well and drinking plenty of water. Have a great day!
TB - glad you are feeling better; let's not take any chances today!
400 swim free
400 reverse IM - 50 drill IM order, 25 fly kick on side, 25 breast kick on back
2 x 300 @ :20 rest - do these just as you did yesterday
6 x 100 @ 1:40 - 50 choice drill (free drill on odd 100's), 50 choice kick, desc the 50 kick 1-3 & 4-6
Check HR after last 100
50 x 50 @ :50 as follows (5 sets of 10):
1-3: swim free w/juicy 6 beat kick on 2nd 25 - NOT fast on 2nd 25, just 6 beat kick
4-5: kick ez/FAST by 25's
6-8: swim backstroke w/great breakouts
9-10: kick 4 x 25 FAST @ :40
No rest between sets of 10 x 50
200 easy drill after last set of 4 x 25's kick = 4700 scy.
Try to stretch tonight & use the heating pad; keep eating well and drinking plenty of water. Have a great day!
Monday, March 8, 2010
MS - we missed you yesterday!
400 swim freestyle
400 reverse IM - each 100 is 50 drill/kick by 25's IM order, then 50 drill/swim by 25's in main race stroke
1:00 rest
4 x 50 ra2 la2 free drill @ :10 rest
1 x 300 - 150 drill/kick choice by 25's, then 150 drill/swim by 25's in main race stroke
:20 rest
1 x 300 - 150 drill/kick by 25's in main race stroke, then 150 swim/kick free by 25's, desc the 50's 1-3 to what you can
:20 rest
24 x 75 in 4 sets of 6 as follows:
2- swim free/choice swim build to FAST/free by 25's @ 1:10
1- swim free @ 1:00
2- same as first 2, @ 1:10
1- swim free @ :55
1:00 rest after #24 - get HR immediately & OML
MS -
Your choice:
A- 8 x BROKEN 200's:
100 swim free @ 1:20
50 swim at 200 fly GP @ :50
50 swim FASTER than 200 fly GP
50 drill
1:00 rest between sets.
OR...
B-8 sets of:
3 x 50 swim fly desc 1-3 to 200 fly GP
3 x 25 swim FAST fly @ :10 rest
100 drill
1:00 rest between sets.
Warmdown at least a 200 before you get out.
Make sure you're ready for school this week, get excited for the upcoming meets! Have a great day!
MS - we missed you yesterday!
400 swim freestyle
400 reverse IM - each 100 is 50 drill/kick by 25's IM order, then 50 drill/swim by 25's in main race stroke
1:00 rest
4 x 50 ra2 la2 free drill @ :10 rest
1 x 300 - 150 drill/kick choice by 25's, then 150 drill/swim by 25's in main race stroke
:20 rest
1 x 300 - 150 drill/kick by 25's in main race stroke, then 150 swim/kick free by 25's, desc the 50's 1-3 to what you can
:20 rest
24 x 75 in 4 sets of 6 as follows:
2- swim free/choice swim build to FAST/free by 25's @ 1:10
1- swim free @ 1:00
2- same as first 2, @ 1:10
1- swim free @ :55
1:00 rest after #24 - get HR immediately & OML
MS -
Your choice:
A- 8 x BROKEN 200's:
100 swim free @ 1:20
50 swim at 200 fly GP @ :50
50 swim FASTER than 200 fly GP
50 drill
1:00 rest between sets.
OR...
B-8 sets of:
3 x 50 swim fly desc 1-3 to 200 fly GP
3 x 25 swim FAST fly @ :10 rest
100 drill
1:00 rest between sets.
Warmdown at least a 200 before you get out.
Make sure you're ready for school this week, get excited for the upcoming meets! Have a great day!
Monday, March 8, 2010
EC
After warmup...
1 x 600 - 50 choice free drill, 50 choice drill NO FREE, 50 choice kick - FAST breakout on 2nd 25 kick, then build that 25 to about 80-85%
:30 rest
6 x 100 -
odds @ 1:40- 50 choice drill, 50 choice kick - easy kick, good breakouts
evens @ 1:30 swim free, 3rd 25 NO FREE
6 x 75 swim free br 4/2 on 2nd 25 @ 1:10
6 x 25 @ :45 - 1/2 FAST 1/2 drill - odds are swim, evens are kick
1:00 rest
4 x 25 from a dive - drill back easy (4 x 50 total)
200 easy drill = 3200 scy
Keep resting, eating well and drinking plenty of water. Still no psyche sheets, but I'll let you know when they're posted. Have a great day!
EC
After warmup...
1 x 600 - 50 choice free drill, 50 choice drill NO FREE, 50 choice kick - FAST breakout on 2nd 25 kick, then build that 25 to about 80-85%
:30 rest
6 x 100 -
odds @ 1:40- 50 choice drill, 50 choice kick - easy kick, good breakouts
evens @ 1:30 swim free, 3rd 25 NO FREE
6 x 75 swim free br 4/2 on 2nd 25 @ 1:10
6 x 25 @ :45 - 1/2 FAST 1/2 drill - odds are swim, evens are kick
1:00 rest
4 x 25 from a dive - drill back easy (4 x 50 total)
200 easy drill = 3200 scy
Keep resting, eating well and drinking plenty of water. Still no psyche sheets, but I'll let you know when they're posted. Have a great day!
Sunday, March 7, 2010
Monday Morning, March 8, 2010
JD - important day today, be deliberate with the warmup.
800 swim freestyle
400 reverse IM - each 100 is breast kick on back, 50 drill/swim IM order by 25's, 25 breast pull w/free kick
1:00 rest
2 sets of:
3 x 150 @ 2:30 - 75 drill choice/drill choice/fly kick on side, 50 offside breathing free drill, 25 choice backstroke drill
6 x 25 @ :35 choice breaststroke drill, except #'s 3 & 6 are LUNGBUSTER
No rest between sets. After 2nd set, get right into...
6 sets of:
1 x 200 swim choice @ 2:50
1 x 100 swim free br 3 @ 1:10
No rest between sets. Check HR immediately after 6th set & OML
12 sets of:
:40 kick FAST on back
1 x 25 swim FAST breaststroke @ :40
Finish up with...
8 x 250 as follows:
1 x 100 choice drill @ 1:40 - can be all back or all breast, some of each, your choice
3 x 50 swim back/breast by 25's - odd sets @ :45; 2nd set @ :55; 4th set @ 1:05; 6th set & 8th set @ 1:15 - desc the even sets 1-3 to all out smoking FAST
No rest between sets.
200 easy drill after 8th set = 6700 scy
Do an excellent job in school today, eat well & get excited for the meet. Have a great day!
JD - important day today, be deliberate with the warmup.
800 swim freestyle
400 reverse IM - each 100 is breast kick on back, 50 drill/swim IM order by 25's, 25 breast pull w/free kick
1:00 rest
2 sets of:
3 x 150 @ 2:30 - 75 drill choice/drill choice/fly kick on side, 50 offside breathing free drill, 25 choice backstroke drill
6 x 25 @ :35 choice breaststroke drill, except #'s 3 & 6 are LUNGBUSTER
No rest between sets. After 2nd set, get right into...
6 sets of:
1 x 200 swim choice @ 2:50
1 x 100 swim free br 3 @ 1:10
No rest between sets. Check HR immediately after 6th set & OML
12 sets of:
:40 kick FAST on back
1 x 25 swim FAST breaststroke @ :40
Finish up with...
8 x 250 as follows:
1 x 100 choice drill @ 1:40 - can be all back or all breast, some of each, your choice
3 x 50 swim back/breast by 25's - odd sets @ :45; 2nd set @ :55; 4th set @ 1:05; 6th set & 8th set @ 1:15 - desc the even sets 1-3 to all out smoking FAST
No rest between sets.
200 easy drill after 8th set = 6700 scy
Do an excellent job in school today, eat well & get excited for the meet. Have a great day!
Sunday, March 7, 2010
TB & MS
400 swim freestyle
400 reverse IM - each 100 is 50 drill/kick by 25's IM order, then 50 drill/swim by 25's in main race stroke
1:00 rest
4 x 50 ra2 la2 free drill @ :10 rest
1 x 300 - 150 drill/kick choice by 25's, then 150 drill/swim by 25's in main race stroke
:20 rest
1 x 300 - 150 drill/kick by 25's in main race stroke, then 150 swim/kick free by 25's, desc the 50's 1-3 to what you can
:20 rest
24 x 75 in 4 sets of 6 as follows:
2- swim free/choice swim build to FAST/free by 25's @ 1:10
1- swim free @ 1:00
2- same as first 2, @ 1:10
1- swim free @ :55
1:00 rest after #24 - get HR immediately & OML
3400
TB- let's see how you feel after warmup...
MS -
Your choice:
A- 8 x BROKEN 200's:
100 swim free @ 1:20
50 swim at 200 fly GP @ :50
50 swim FASTER than 200 fly GP
50 drill
1:00 rest between sets.
OR...
B-8 sets of:
3 x 50 swim fly desc 1-3 to 200 fly GP
3 x 25 swim FAST fly @ :10 rest
100 drill
1:00 rest between sets.
Warmdown at least a 400 before you get out.
Make sure you're ready for school this week, get excited for the upcoming meets! Have a great day!
TB & MS
400 swim freestyle
400 reverse IM - each 100 is 50 drill/kick by 25's IM order, then 50 drill/swim by 25's in main race stroke
1:00 rest
4 x 50 ra2 la2 free drill @ :10 rest
1 x 300 - 150 drill/kick choice by 25's, then 150 drill/swim by 25's in main race stroke
:20 rest
1 x 300 - 150 drill/kick by 25's in main race stroke, then 150 swim/kick free by 25's, desc the 50's 1-3 to what you can
:20 rest
24 x 75 in 4 sets of 6 as follows:
2- swim free/choice swim build to FAST/free by 25's @ 1:10
1- swim free @ 1:00
2- same as first 2, @ 1:10
1- swim free @ :55
1:00 rest after #24 - get HR immediately & OML
3400
TB- let's see how you feel after warmup...
MS -
Your choice:
A- 8 x BROKEN 200's:
100 swim free @ 1:20
50 swim at 200 fly GP @ :50
50 swim FASTER than 200 fly GP
50 drill
1:00 rest between sets.
OR...
B-8 sets of:
3 x 50 swim fly desc 1-3 to 200 fly GP
3 x 25 swim FAST fly @ :10 rest
100 drill
1:00 rest between sets.
Warmdown at least a 400 before you get out.
Make sure you're ready for school this week, get excited for the upcoming meets! Have a great day!
Sunday, March 7, 2010
EC
400 swim free
400 reverse IM - each 100 is drill/swim/drill/choice kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 choice free drill @ :10 rest
4 x 50 choice drill/kick NO FREE @ :10 rest
2 x 300 @ :20 rest as follows:
150- each 50 is drill/kick by 25's choice
150- each 50 is swim free/NO FREE by 25's, desc the 3 x 50 to moderate/strong on the 2nd 300
1:00 rest- check HR immediately & OML
4 sets of:
4 x 25 @ :40 - 1/2 FAST 1/2 drill - odds are swim, evens are kick
3 x 50 swim free @ :55 - desc 1-3 to 85% in even sets.
No rest between sets.
200 easy drill = 3200 scy
Keep resting - lots of sleep, good food & plenty of water. Light aerobic tomorrow & some 25's from a dive. Have a great day!
EC
400 swim free
400 reverse IM - each 100 is drill/swim/drill/choice kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 choice free drill @ :10 rest
4 x 50 choice drill/kick NO FREE @ :10 rest
2 x 300 @ :20 rest as follows:
150- each 50 is drill/kick by 25's choice
150- each 50 is swim free/NO FREE by 25's, desc the 3 x 50 to moderate/strong on the 2nd 300
1:00 rest- check HR immediately & OML
4 sets of:
4 x 25 @ :40 - 1/2 FAST 1/2 drill - odds are swim, evens are kick
3 x 50 swim free @ :55 - desc 1-3 to 85% in even sets.
No rest between sets.
200 easy drill = 3200 scy
Keep resting - lots of sleep, good food & plenty of water. Light aerobic tomorrow & some 25's from a dive. Have a great day!
Sunday, March 7, 2010
JD
800 swim freestyle
400 reverse IM - each 100 is drill/drill/fly kick on side/breast pull withf ree kick by 25's
1:00 rest
3 sets of:
4 x 50 fist free drill @ 1:00 (choice fly drill in 2nd set; fly pull w/free kick in 3rd set)
1 x 200 swim/drill by 50's @ 3:20 (free in 1st set, fly in 3rd set, go drill/kick choice by 50's in 3rd set)
No rest between sets.
16 x 75 in sets of 4:
3- swim free/NO FREE build to FAST/free by 25's @ 1:10
1- swim free br 3 @ :55
Then...
2 @ 1:10 as above/2 @ :55 free as above
1 @ 1:10/3 @ :55
:30 rest, then...
4 x 75 swim free br 3 @ :55
1:00 rest, check HR immediately & OML
1 x 400 pull w/snorkel - roll hips, finish stroke, be streamlined pushing off of each turn
1:00 rest
12 x 150 as follows:
75- swim fly build to FAST finish/drill choice fly/swim fly FASTER than 1st 25
:10 rest
25 kick FAST @ :40
50 swim free br 3 @ :45
:30 vertical dolphin kick
Start next 150 after :30 of vertical kick
If there is time...
1 x 1200 as follows:
400 swim backstroke - steady tempo, head back, good underwater dolphin kick
400 pull free - choice, br 3/5/7/9 by 50's or with snorkel
400 drill - sharp drilling, not sloppy
7000 scy if you get the entire 1200 in.
Eat well this week, lots of fluids & plenty of sleep - I'm looking forward to the meet! Have a great day!
JD
800 swim freestyle
400 reverse IM - each 100 is drill/drill/fly kick on side/breast pull withf ree kick by 25's
1:00 rest
3 sets of:
4 x 50 fist free drill @ 1:00 (choice fly drill in 2nd set; fly pull w/free kick in 3rd set)
1 x 200 swim/drill by 50's @ 3:20 (free in 1st set, fly in 3rd set, go drill/kick choice by 50's in 3rd set)
No rest between sets.
16 x 75 in sets of 4:
3- swim free/NO FREE build to FAST/free by 25's @ 1:10
1- swim free br 3 @ :55
Then...
2 @ 1:10 as above/2 @ :55 free as above
1 @ 1:10/3 @ :55
:30 rest, then...
4 x 75 swim free br 3 @ :55
1:00 rest, check HR immediately & OML
1 x 400 pull w/snorkel - roll hips, finish stroke, be streamlined pushing off of each turn
1:00 rest
12 x 150 as follows:
75- swim fly build to FAST finish/drill choice fly/swim fly FASTER than 1st 25
:10 rest
25 kick FAST @ :40
50 swim free br 3 @ :45
:30 vertical dolphin kick
Start next 150 after :30 of vertical kick
If there is time...
1 x 1200 as follows:
400 swim backstroke - steady tempo, head back, good underwater dolphin kick
400 pull free - choice, br 3/5/7/9 by 50's or with snorkel
400 drill - sharp drilling, not sloppy
7000 scy if you get the entire 1200 in.
Eat well this week, lots of fluids & plenty of sleep - I'm looking forward to the meet! Have a great day!
Friday, March 5, 2010
Friday, March 5, 2010
TB & MS
Let's be deliberate getting through this workout, we can talk when you're done
400 swim freestyle
400 reverse IM - each 100 is 75 drill/drill/kick by 25's, then 25 1/2 ra 1/2 la back
1:00 rest
4 x 125 @ :10 rest - 50 fist free drill, 75 drill/swim/drill NO FREE
6 x 50 @ 1:00 -
25 1/2 underwater dolphin kick to FAST breakout, then 1/2 swim build to FAST turn; 25 drill (same stroke as first 25)
16 x 100 @ 1:25 in sets of 4 as follows:
1- swim negative split free br 3
2- swim free br 3, except 3rd 25 is swim NO FREE
3- swim free br 3, except 3rd 25 is kick choice on back
4- swim IM, desc 1-4 to what you can
1:00 rest, check HR immediately & OML
TB-
5 sets of:
3 x 150 swim @ 2:00, desc 2nd 75 1-3 to about 85-90%
BROKEN 150: 3 x 50 swim FAST @ :10 rest
100 drill
1:00 rest between sets.
MS-
4 x 900 @ 1:00 rest as follows:
1- swim IM: 1st 300, 3 x 100 IM @ 75%; 2nd 300, 4 x 75 IM at 85%; 3rd 300, 75 of each stroke at 90+%
2- swim free br 3, desc the 300's to what you can
3-9 x 100 free @ 1:15, or @ 1:20/1:15/1:10, 1 of each, 3x
4- pull free or swim back (br 3/5/7 by 100's if pulling free
Warmdown before you get out (at least a 200). Do an excellent job with your HW this weekend and get excited for your meets! Sunday at 2:30 p.m. Have a great day!
TB & MS
Let's be deliberate getting through this workout, we can talk when you're done
400 swim freestyle
400 reverse IM - each 100 is 75 drill/drill/kick by 25's, then 25 1/2 ra 1/2 la back
1:00 rest
4 x 125 @ :10 rest - 50 fist free drill, 75 drill/swim/drill NO FREE
6 x 50 @ 1:00 -
25 1/2 underwater dolphin kick to FAST breakout, then 1/2 swim build to FAST turn; 25 drill (same stroke as first 25)
16 x 100 @ 1:25 in sets of 4 as follows:
1- swim negative split free br 3
2- swim free br 3, except 3rd 25 is swim NO FREE
3- swim free br 3, except 3rd 25 is kick choice on back
4- swim IM, desc 1-4 to what you can
1:00 rest, check HR immediately & OML
TB-
5 sets of:
3 x 150 swim @ 2:00, desc 2nd 75 1-3 to about 85-90%
BROKEN 150: 3 x 50 swim FAST @ :10 rest
100 drill
1:00 rest between sets.
MS-
4 x 900 @ 1:00 rest as follows:
1- swim IM: 1st 300, 3 x 100 IM @ 75%; 2nd 300, 4 x 75 IM at 85%; 3rd 300, 75 of each stroke at 90+%
2- swim free br 3, desc the 300's to what you can
3-9 x 100 free @ 1:15, or @ 1:20/1:15/1:10, 1 of each, 3x
4- pull free or swim back (br 3/5/7 by 100's if pulling free
Warmdown before you get out (at least a 200). Do an excellent job with your HW this weekend and get excited for your meets! Sunday at 2:30 p.m. Have a great day!
Friday, March 5, 2010
EC
After warmup...
4 x 125 @ :10 rest - 50 choice free drill, 75 drill/swim/drill NO FREE
3 x 100 @ 1:40 50 swim free, 50 swim/kick NO FREE
12 x 50-
2- swim free/NO FREE by 25's @ :55
1- swim free @ :40
8 x 25 kick @ :45-
odds- 1/2 FAST w/explosive breakout
evens- build to FAST finish
1:00 rest - check HR
2 sets of:
3 x 50 swim @ 1:00 desc to 200 pace (27.4 - nothing 26!)
50 drill right away
:30 rest
BROKEN 75: 3 x 25 @ :10 rest or 50/25 @ :10 rest (one of each)
200 easy drill @ 1:00 rest between sets
After 2nd set, finish up with...
4 x 50 drill/swim dps @ 1:00
3800 scy.
Lots of sleep, good food and plenty of water this weekend. See you on Sunday at 11 a.m. Have a great day!
EC
After warmup...
4 x 125 @ :10 rest - 50 choice free drill, 75 drill/swim/drill NO FREE
3 x 100 @ 1:40 50 swim free, 50 swim/kick NO FREE
12 x 50-
2- swim free/NO FREE by 25's @ :55
1- swim free @ :40
8 x 25 kick @ :45-
odds- 1/2 FAST w/explosive breakout
evens- build to FAST finish
1:00 rest - check HR
2 sets of:
3 x 50 swim @ 1:00 desc to 200 pace (27.4 - nothing 26!)
50 drill right away
:30 rest
BROKEN 75: 3 x 25 @ :10 rest or 50/25 @ :10 rest (one of each)
200 easy drill @ 1:00 rest between sets
After 2nd set, finish up with...
4 x 50 drill/swim dps @ 1:00
3800 scy.
Lots of sleep, good food and plenty of water this weekend. See you on Sunday at 11 a.m. Have a great day!
Thursday, March 4, 2010
Friday Morning, March 5, 2010
JD
800 swim free
400 reverse IM - each 100 is 75 drill/drill/kick, then 25 breast or fly pull w/free kick
1:00 rest
2 x 150 @ 2:30 - 50 fist free drill, 50 choice drill NO FREE, 50 choice kick w/moderate neg split
3 x 100 @ 1:40 - 50 swim, 50 kick - except #2 is swim backstroke
2 x 150 @ 2:20 - 75 swim backstroke w/explosive breakouts, 50 choice drill, 25 fly kick on side
3 x 100 @ 1:40 - 50 swim free, 50 drill/swim breaststroke - except #2 is swim/kick, all breast
12 x 50 as follows:
2- swim breast/free by 25's @ :50
1- swim free br 3 @ :35
1:00 rest - check HR immediately & OML
4 sets of:
1 x 200 @ 3:00 - swim free, except 3rd 50 is swim NO FREE
1 x 200 @ 3:00 - swim free, except 3rd 50 is kick choice
1 x 250 swim free br 3 @ 3:00, get time for #1, desc 2-4 to what you can
No rest between sets.
6 x 50 @ 1:00-
odds- 25 "blow it out the back" drill, 25 fly kick on side
evens- 25 swim fly build your speed into the turn, 25 choice fly drill
4 x 25 swim fly from a dive
1:00 rest
Finish up with...
With fins:
24 x 25 @ :45 - the usual sets of 4
200 easy drill = 6800 scy
One week to go, get excited for the meet - you've done an excellent job getting to this point. Don't forget your Paper Plate Award. Have a great day!
JD
800 swim free
400 reverse IM - each 100 is 75 drill/drill/kick, then 25 breast or fly pull w/free kick
1:00 rest
2 x 150 @ 2:30 - 50 fist free drill, 50 choice drill NO FREE, 50 choice kick w/moderate neg split
3 x 100 @ 1:40 - 50 swim, 50 kick - except #2 is swim backstroke
2 x 150 @ 2:20 - 75 swim backstroke w/explosive breakouts, 50 choice drill, 25 fly kick on side
3 x 100 @ 1:40 - 50 swim free, 50 drill/swim breaststroke - except #2 is swim/kick, all breast
12 x 50 as follows:
2- swim breast/free by 25's @ :50
1- swim free br 3 @ :35
1:00 rest - check HR immediately & OML
4 sets of:
1 x 200 @ 3:00 - swim free, except 3rd 50 is swim NO FREE
1 x 200 @ 3:00 - swim free, except 3rd 50 is kick choice
1 x 250 swim free br 3 @ 3:00, get time for #1, desc 2-4 to what you can
No rest between sets.
6 x 50 @ 1:00-
odds- 25 "blow it out the back" drill, 25 fly kick on side
evens- 25 swim fly build your speed into the turn, 25 choice fly drill
4 x 25 swim fly from a dive
1:00 rest
Finish up with...
With fins:
24 x 25 @ :45 - the usual sets of 4
200 easy drill = 6800 scy
One week to go, get excited for the meet - you've done an excellent job getting to this point. Don't forget your Paper Plate Award. Have a great day!
Friday Morning, March 5, 2010
EC
After warmup...
4 x 100 @ 1:45 - 50 choice free drill, 50 choice kick
4 x 75 @ 1:15 - 50 fist free drill, 25 2 kicks 1 pull breaststroke
3 x 150 @ :10 rest - 50 swim free, 50 drill/swim choice, 50 kick w/moderate negative split
6 x 50 swim easy choice @ :50, except 2nd breakout should be explosive
6 x 50 @ 1:00 - 25 swim dps, 25 drill, desc stroke count 1-3/4-6
1:00 rest
SPEEDSET: 8 x 50 from a dive @ 2:00 - concentrate on good starts & breakouts
Warmdown until your legs feel loose.
Do a good job in school today, keep eating well & stay hydrated. Have a great day!
EC
After warmup...
4 x 100 @ 1:45 - 50 choice free drill, 50 choice kick
4 x 75 @ 1:15 - 50 fist free drill, 25 2 kicks 1 pull breaststroke
3 x 150 @ :10 rest - 50 swim free, 50 drill/swim choice, 50 kick w/moderate negative split
6 x 50 swim easy choice @ :50, except 2nd breakout should be explosive
6 x 50 @ 1:00 - 25 swim dps, 25 drill, desc stroke count 1-3/4-6
1:00 rest
SPEEDSET: 8 x 50 from a dive @ 2:00 - concentrate on good starts & breakouts
Warmdown until your legs feel loose.
Do a good job in school today, keep eating well & stay hydrated. Have a great day!
Thursday, March 4, 2010
TB & MS
It's important we get this in, so be deliberate with the warmup.
400 swim freestyle
400 reverse IM - each 100 is 75 drill/swim/kick by 25's, then 25 fly pull w/free kick
1:00 rest
3 sets of:
2 x 75 @ 1:15 - 50 offside breathing free drill, 25 kick free on back w/arms toward ceiling
2 x 125 @ 2:15 - 50 swim free w/great turn, 75 drill/drill/kick NO FREE build kick to FAST
No rest between sets. Check HR after 3rd set.
6 sets of:
3 x 50 swim IM order/free by 25's @ :50
1** x 150 swim BIG negative split free @ 2:00 - at least 90% effort on 2nd 75
No rest between sets.
**In 2nd set, go 2 x 150 free; in 3rd & 4th sets, go 3 x 150 swim free; in 5th set, go 2 x 150 swim free; in last set, just 1 x 150 swim free
After 6th set, finish up with...
8 sets of:
3 x 25 @ :35 - 1&3 kick 1/2 FAST 1/2 easy with explosive breakout; #2 is swim 1/2 FAST 1/2 drill
1 x 75 kick FAST for time - target your best 100 scy free time or better.
1 x 50 drill @ 1:00 immediately after you get your time from the 75
No additional rest between sets.
Eat well tonight, do an excellent job with your HW. Have a great day!
TB & MS
It's important we get this in, so be deliberate with the warmup.
400 swim freestyle
400 reverse IM - each 100 is 75 drill/swim/kick by 25's, then 25 fly pull w/free kick
1:00 rest
3 sets of:
2 x 75 @ 1:15 - 50 offside breathing free drill, 25 kick free on back w/arms toward ceiling
2 x 125 @ 2:15 - 50 swim free w/great turn, 75 drill/drill/kick NO FREE build kick to FAST
No rest between sets. Check HR after 3rd set.
6 sets of:
3 x 50 swim IM order/free by 25's @ :50
1** x 150 swim BIG negative split free @ 2:00 - at least 90% effort on 2nd 75
No rest between sets.
**In 2nd set, go 2 x 150 free; in 3rd & 4th sets, go 3 x 150 swim free; in 5th set, go 2 x 150 swim free; in last set, just 1 x 150 swim free
After 6th set, finish up with...
8 sets of:
3 x 25 @ :35 - 1&3 kick 1/2 FAST 1/2 easy with explosive breakout; #2 is swim 1/2 FAST 1/2 drill
1 x 75 kick FAST for time - target your best 100 scy free time or better.
1 x 50 drill @ 1:00 immediately after you get your time from the 75
No additional rest between sets.
Eat well tonight, do an excellent job with your HW. Have a great day!
Thursday, March 4, 2010
EC
After warmup...
1 x 200 drill/kick by 50's
:20 rest
6 x 75 @ :10 rest
odds- 25 breast kick on back, then 50 fist free drill
evens- 25 fly kick on side, then 50 drill NO FREE
3 sets of:
3 x 50 swim free @ :50 - br 4/2 on 2nd 25
3 x 100-
1- swim/kick by 50's @ 1:40
2- swim IM @ 1:30
3- swim free @ 1:20 w/moderate neg split, br 4/2 on 3rd 25
No rest between sets.
Finish up with...
With fins:
24 x 25 @ :45 in sets of 4
OR...
3 sets of:
4 x 25 @ :45 - the usual
1 x 50 @ 1:00 - LUNGBUSTER/drill by 25's
1 x 50 swim ez/FAST by 25's @ 1:00
No rest between sets.
200 easy drill = 3800 scy.
Keep resting, get excited for the meet. Tomorrow a.m. will be just 8 x 50, then last quality tomorrow afternoon. Have a great day!
EC
After warmup...
1 x 200 drill/kick by 50's
:20 rest
6 x 75 @ :10 rest
odds- 25 breast kick on back, then 50 fist free drill
evens- 25 fly kick on side, then 50 drill NO FREE
3 sets of:
3 x 50 swim free @ :50 - br 4/2 on 2nd 25
3 x 100-
1- swim/kick by 50's @ 1:40
2- swim IM @ 1:30
3- swim free @ 1:20 w/moderate neg split, br 4/2 on 3rd 25
No rest between sets.
Finish up with...
With fins:
24 x 25 @ :45 in sets of 4
OR...
3 sets of:
4 x 25 @ :45 - the usual
1 x 50 @ 1:00 - LUNGBUSTER/drill by 25's
1 x 50 swim ez/FAST by 25's @ 1:00
No rest between sets.
200 easy drill = 3800 scy.
Keep resting, get excited for the meet. Tomorrow a.m. will be just 8 x 50, then last quality tomorrow afternoon. Have a great day!
Wednesday, March 3, 2010
Thursday Morning, March 4, 2010
TB & MS - start right at 5:30 a.m.
Great job with yesterday's workout!
400 swim freestyle
400 reverse IM - each 100 is 75 drill/kick/drill then 25 choice breast drill
1:00 rest
9 x 200 @ :20 rest as follows:
1- 50 ra2 la2 free drill, 50 breast drill on back
2- 75 drill/swim/drill, then 25 fly kick on side
3- 100 IM drill, 100 IM swim, desc the swim 1-3
12 x 50 pull free br 3/7 by 25's or w/snorkel
1:00 rest - check HR immediately & OML
From the middle of the pool, work on turns until 6:30
Finish up with: ten minutes of drilling on something of your choice
Do a good job in school today, eat well & stay hydrated. Have a great day!
TB & MS - start right at 5:30 a.m.
Great job with yesterday's workout!
400 swim freestyle
400 reverse IM - each 100 is 75 drill/kick/drill then 25 choice breast drill
1:00 rest
9 x 200 @ :20 rest as follows:
1- 50 ra2 la2 free drill, 50 breast drill on back
2- 75 drill/swim/drill, then 25 fly kick on side
3- 100 IM drill, 100 IM swim, desc the swim 1-3
12 x 50 pull free br 3/7 by 25's or w/snorkel
1:00 rest - check HR immediately & OML
From the middle of the pool, work on turns until 6:30
Finish up with: ten minutes of drilling on something of your choice
Do a good job in school today, eat well & stay hydrated. Have a great day!
Thursday Morning, March 4, 2010
JD
800 swim freestyle
400 reverse IM - each 100 is 75 drill/kick/drill, then 25 choice drill breaststroke
1:00 rest
6 x 125 as follows:
odds @ 2:20- 50 fist free br 3, 75 drill/drill/kick by 25's NO FREE
evens @ 2:00 - swim free, except even 25's are same stroke as you drilled on last 75 above
2 x 600 @ :20 rest as follows:
1- 200 swim free br 3/5 by 50's, 200 drill/swim by 25's NO FREE - one stroke for the entire 200, 200 swim IM - 2 x 100 IM's swim, desc 1-2
2- 200 swim free br 3/7 by 50's, 400 swim IM - 4 x 100 IM's, desc 1-4 to what you can
1:00 rest - check HR immediately & OML
18 x 100 @ 1:25 in sets of 3 as follows:
1- swim negative split free br 3
2- swim free, except 3rd 25 is NO FREE
3- swim/kick by 50's
1:00 rest - check HR
18 x 50 @ :50 as follows:
2- swim/kick by 25's
1- kick FAST
Finish up with...
8 x 50
2- swim back @ :55
2- drill/swim dps choice @ 1:00
200 easy drill = 6450 scy.
Hopefully your braces aren't as uncomfortable today. Stay hydrated, eat well & get excited for the meet. Have a great day!
JD
800 swim freestyle
400 reverse IM - each 100 is 75 drill/kick/drill, then 25 choice drill breaststroke
1:00 rest
6 x 125 as follows:
odds @ 2:20- 50 fist free br 3, 75 drill/drill/kick by 25's NO FREE
evens @ 2:00 - swim free, except even 25's are same stroke as you drilled on last 75 above
2 x 600 @ :20 rest as follows:
1- 200 swim free br 3/5 by 50's, 200 drill/swim by 25's NO FREE - one stroke for the entire 200, 200 swim IM - 2 x 100 IM's swim, desc 1-2
2- 200 swim free br 3/7 by 50's, 400 swim IM - 4 x 100 IM's, desc 1-4 to what you can
1:00 rest - check HR immediately & OML
18 x 100 @ 1:25 in sets of 3 as follows:
1- swim negative split free br 3
2- swim free, except 3rd 25 is NO FREE
3- swim/kick by 50's
1:00 rest - check HR
18 x 50 @ :50 as follows:
2- swim/kick by 25's
1- kick FAST
Finish up with...
8 x 50
2- swim back @ :55
2- drill/swim dps choice @ 1:00
200 easy drill = 6450 scy.
Hopefully your braces aren't as uncomfortable today. Stay hydrated, eat well & get excited for the meet. Have a great day!
Wednesday, March 3, 2010
TB & MS
400 swim freestyle
400 reverse IM - each 100 is breast kick on bac/drill/drill/swim by 25's
1:00 rest
14 x 75 @ :10 rest
2- 50 fist free, 25 fly kick on side
2- 25 swim free, 50 drill NO FREE
8 x 50 @ 1:00 - 25 1/2 ra 1/2 la back, 25 swim back build tempo to FAST
3 x 150 swim backstroke - 50 swim negative split, 25 drill - :20 rest after each
Check HR immediately & OML after last 150 backstroke
1:00 rest
MS-
3 sets of:
9 x 50 swim free - 2 @ :50, 1 @ :35
1 x 450 swim free, desc the 3 x 150 to what you can
1:00 rest between sets (one set can be backstroke if you'd like
1 x 800 pull free br 3/5/7/9 by 50's - roll hips, finish stroke throughout
200 drill = 6400 scy
TB-
With fins, 8 x 300 as follows:
8 x 25 @ :40 - except #'s 3 & 6 are LUNGBUSTER @ :20
odds- 1/2 FAST 1/2 drill
evens- swim build to FAST finish
1 x 50 swim FAST
:10 rest
1 x 50 drill @ 1:00 - same stroke as previous 50
Take fins off after 8th set
Finish up with...
9 x 100 swim @ 1:15 - except #'s 3, 6 & 9 are @ 1:10
200 easy drill = 6200 scy
Do an excellent job on your HW tonight & get excited for the upcoming meets! Have a great day!
TB & MS
400 swim freestyle
400 reverse IM - each 100 is breast kick on bac/drill/drill/swim by 25's
1:00 rest
14 x 75 @ :10 rest
2- 50 fist free, 25 fly kick on side
2- 25 swim free, 50 drill NO FREE
8 x 50 @ 1:00 - 25 1/2 ra 1/2 la back, 25 swim back build tempo to FAST
3 x 150 swim backstroke - 50 swim negative split, 25 drill - :20 rest after each
Check HR immediately & OML after last 150 backstroke
1:00 rest
MS-
3 sets of:
9 x 50 swim free - 2 @ :50, 1 @ :35
1 x 450 swim free, desc the 3 x 150 to what you can
1:00 rest between sets (one set can be backstroke if you'd like
1 x 800 pull free br 3/5/7/9 by 50's - roll hips, finish stroke throughout
200 drill = 6400 scy
TB-
With fins, 8 x 300 as follows:
8 x 25 @ :40 - except #'s 3 & 6 are LUNGBUSTER @ :20
odds- 1/2 FAST 1/2 drill
evens- swim build to FAST finish
1 x 50 swim FAST
:10 rest
1 x 50 drill @ 1:00 - same stroke as previous 50
Take fins off after 8th set
Finish up with...
9 x 100 swim @ 1:15 - except #'s 3, 6 & 9 are @ 1:10
200 easy drill = 6200 scy
Do an excellent job on your HW tonight & get excited for the upcoming meets! Have a great day!
Wednesday, March 3, 2010
EC
After warmup...
3 x 50 @ :10 rest - ra2 la2 free drill
3 x 50 @ :10 rest - choice drill NO FREE
3 x 50 @ :10 rest - choice free drill
2 x 200 @ :20 rest - drill/swim/drill/kick by 50's - 1 free, 1 NO FREE
6 x 75 @ 1:15 - 50 swim free/NO FREE, 25 choice kick
1 x 400 pull w/snorkel - roll hips & finish stroke
1:00 rest - check HR
3 sets of:
4 x 50 kick easy @ :55 - strong breakouts on evens
4 x 25 @ :40 -
odds- jungle sprints (2nd 1/2 should be drill same stroke as you sprint)
evens- swim dps
:30 rest between sets.
200 easy drill after 3rd set = 3800 scy.
Keep resting, try not to think too much. Have a great day!
EC
After warmup...
3 x 50 @ :10 rest - ra2 la2 free drill
3 x 50 @ :10 rest - choice drill NO FREE
3 x 50 @ :10 rest - choice free drill
2 x 200 @ :20 rest - drill/swim/drill/kick by 50's - 1 free, 1 NO FREE
6 x 75 @ 1:15 - 50 swim free/NO FREE, 25 choice kick
1 x 400 pull w/snorkel - roll hips & finish stroke
1:00 rest - check HR
3 sets of:
4 x 50 kick easy @ :55 - strong breakouts on evens
4 x 25 @ :40 -
odds- jungle sprints (2nd 1/2 should be drill same stroke as you sprint)
evens- swim dps
:30 rest between sets.
200 easy drill after 3rd set = 3800 scy.
Keep resting, try not to think too much. Have a great day!
Tuesday, March 2, 2010
Wednesday Morning, March 3, 2010
JD
After warmup...
4 x 100 @ 1:45 - 50 fist free, 50 drill/swim back or breast
4 x 75 @ 1:15 - 25 swim free, 25 choice fly drill, 25 fly pull w/free kick
4 x 200 @ 3:15 (@3:00 if you'd prefer) - 100 swim free br 3/5, 100 swim fly/kick fly on side by 25's
3 sets of:
1 x 300 @ 4:30 pull free br 3/5/7 by 50's (1st round), w/snorkel (2nd round), br 3/5/7 by 100's (3rd round)
4 x 100 swim free as follows:
1st set @ 1:25 negative split
2nd set @ 1:20 - negative split again
3rd set @ 1:15 - negative split if you can
No rest between sets. After 3rd set...
1 x 400 swim backstroke - head back, steady kick, good underwater dolphin kick
1:00 rest
8 x 50 @ 1:00
odds- 25 fly drill, 25 fly kick on side
evens- 25 fly 1/2 swim FAST 1/2 drill, then 25 swim free
4 x 25 swim fly from a dive (drill back to the deep end)
200 easy drill = 6000 scy.
Keep up the good work, get excited for the meet! Have a great day!
JD
After warmup...
4 x 100 @ 1:45 - 50 fist free, 50 drill/swim back or breast
4 x 75 @ 1:15 - 25 swim free, 25 choice fly drill, 25 fly pull w/free kick
4 x 200 @ 3:15 (@3:00 if you'd prefer) - 100 swim free br 3/5, 100 swim fly/kick fly on side by 25's
3 sets of:
1 x 300 @ 4:30 pull free br 3/5/7 by 50's (1st round), w/snorkel (2nd round), br 3/5/7 by 100's (3rd round)
4 x 100 swim free as follows:
1st set @ 1:25 negative split
2nd set @ 1:20 - negative split again
3rd set @ 1:15 - negative split if you can
No rest between sets. After 3rd set...
1 x 400 swim backstroke - head back, steady kick, good underwater dolphin kick
1:00 rest
8 x 50 @ 1:00
odds- 25 fly drill, 25 fly kick on side
evens- 25 fly 1/2 swim FAST 1/2 drill, then 25 swim free
4 x 25 swim fly from a dive (drill back to the deep end)
200 easy drill = 6000 scy.
Keep up the good work, get excited for the meet! Have a great day!
Wednesday Morning, March 3, 2010
EC
After warmup...
8 x 100 @ 1:40 (@ :10 rest if you'd prefer)
2- 50 offside breathing freestyle drill, 50 drill/kick choice
2- 50 2 kicks 1 pull breaststroke, 50 drill choice backstroke
4 x 75 @ 1:10 - 50 swim free, 25 swim choice dps
1 x 800 swim as follows:
100 swim backstroke, 100 drill/swim by 50's choice
1:00 rest - check HR
With fins, finish up with...
16 x 25 @ :45 - the usual sets of 4
200 easy drill = 3500 scy
Eat well today, stay hydrated. Have a great day!
EC
After warmup...
8 x 100 @ 1:40 (@ :10 rest if you'd prefer)
2- 50 offside breathing freestyle drill, 50 drill/kick choice
2- 50 2 kicks 1 pull breaststroke, 50 drill choice backstroke
4 x 75 @ 1:10 - 50 swim free, 25 swim choice dps
1 x 800 swim as follows:
100 swim backstroke, 100 drill/swim by 50's choice
1:00 rest - check HR
With fins, finish up with...
16 x 25 @ :45 - the usual sets of 4
200 easy drill = 3500 scy
Eat well today, stay hydrated. Have a great day!
Tuesday, March 2, 2010
TB & MS
400 swim free
400 reverse IM - each 100 is drill/kick/drill/choice fly drill by 25's
1:00 rest
3 x 200 @ :10 rest - 100 swim free, 50 drill NO FREE, 50 choice kick
4 x 100 @ 1:40 - 50 fist free, 50 drill/swim choice NO FREE
8 x 25 @ :40 fly - odds are drill, evens are swim build to FAST - concentrate on breathing at front of stroke & strong last third of the stroke
4 sets of:
2 x 75 @ 1:10 - 50 swim neg split free br 3, 25 choice fly drill
2 x 50 swim/kick by 25's fly @ :50 - put it all together here on the fly swim
No rest between sets, check HR after 4th set.
5 sets of:
2 x 100 swim/kick - the swim is IM order by 25's - @ 1:40
3 x 50 kick desc 1-3 to all out juicy FAST @ 1:00
2 x 25 kick FAST @ :10 rest
No rest between sets
Finish up with...
With fins, 20 x 25 @ :40 - the usual sets of 4
200 easy drill before you go. We'll talk quickly about your tapers. Make sure you're doing a good job with your HW each night. Have a great day!
TB & MS
400 swim free
400 reverse IM - each 100 is drill/kick/drill/choice fly drill by 25's
1:00 rest
3 x 200 @ :10 rest - 100 swim free, 50 drill NO FREE, 50 choice kick
4 x 100 @ 1:40 - 50 fist free, 50 drill/swim choice NO FREE
8 x 25 @ :40 fly - odds are drill, evens are swim build to FAST - concentrate on breathing at front of stroke & strong last third of the stroke
4 sets of:
2 x 75 @ 1:10 - 50 swim neg split free br 3, 25 choice fly drill
2 x 50 swim/kick by 25's fly @ :50 - put it all together here on the fly swim
No rest between sets, check HR after 4th set.
5 sets of:
2 x 100 swim/kick - the swim is IM order by 25's - @ 1:40
3 x 50 kick desc 1-3 to all out juicy FAST @ 1:00
2 x 25 kick FAST @ :10 rest
No rest between sets
Finish up with...
With fins, 20 x 25 @ :40 - the usual sets of 4
200 easy drill before you go. We'll talk quickly about your tapers. Make sure you're doing a good job with your HW each night. Have a great day!
Tuesday, March 2, 2010
EC
After warmup...
2 sets of:
4 x 50 drill/swim @ 1:00 - 2 free, 2 choice NO FREE
4 x 25 - odds are swim dps, evens are jungle sprints
4 x 75 @ 1:00 swim free br 4/2 @ 2nd 25
No rest between sets.
3 sets of, all @ :20 rest...
75 swim free at 75%
50 swim free @ 85%
25 swim free all out FAST
50 drill @ 1:00
25 swim free @ 75%
50 swim free @ 85%
75 swim free all out FAST
200 drill @ 1:00 rest after each set; then finish up with...
7 x 50 swim/drill @ :10 rest
4200 scy
All drilling tomorrow morning & 16 x 25 w/fins; 3800 the rest of this week. Eat well, drink plenty of water and get excited for the meet. Have a great day!
EC
After warmup...
2 sets of:
4 x 50 drill/swim @ 1:00 - 2 free, 2 choice NO FREE
4 x 25 - odds are swim dps, evens are jungle sprints
4 x 75 @ 1:00 swim free br 4/2 @ 2nd 25
No rest between sets.
3 sets of, all @ :20 rest...
75 swim free at 75%
50 swim free @ 85%
25 swim free all out FAST
50 drill @ 1:00
25 swim free @ 75%
50 swim free @ 85%
75 swim free all out FAST
200 drill @ 1:00 rest after each set; then finish up with...
7 x 50 swim/drill @ :10 rest
4200 scy
All drilling tomorrow morning & 16 x 25 w/fins; 3800 the rest of this week. Eat well, drink plenty of water and get excited for the meet. Have a great day!
Monday, March 1, 2010
Tuesday Morning, March 2, 2010
TB & MS
400 swim free
400 reverse IM - each 100 is 25 breast kick on back, 50 drill, 25 swim
1:00 rest
1 x 400 - 50 catchup free drill, 50 choice breaststroke drill
:20 rest
8 x 50 pull @ :50 - br 3/7 by 25's or w/snorkel
1 x 300 - 50 choice backstroke drill, 25 swim breaststroke build to FAST
8 x 75 @ 1:20 - 50 pull br 3/7 by 25's or w/snorkel, 25 breaststroke pull
2 sets of -
9 x 50 as follows:
1-3 choice breaststroke drill/fly kick on side by 25's @ 1:00
4-6: swim desc 1-3 @ 1:00 - #3 should be juicy
7-9: swim/kick by 25's breaststroke (choice in 2nd set) @ :50
1:00 rest
With fins, finish up with...
16 x 25 @ :40
2- 1/2 FAST 1/2 drill
2- swim build to FAST
Do an excellent job in school today, hope you enjoyed those cookies. Have a great day!
TB & MS
400 swim free
400 reverse IM - each 100 is 25 breast kick on back, 50 drill, 25 swim
1:00 rest
1 x 400 - 50 catchup free drill, 50 choice breaststroke drill
:20 rest
8 x 50 pull @ :50 - br 3/7 by 25's or w/snorkel
1 x 300 - 50 choice backstroke drill, 25 swim breaststroke build to FAST
8 x 75 @ 1:20 - 50 pull br 3/7 by 25's or w/snorkel, 25 breaststroke pull
2 sets of -
9 x 50 as follows:
1-3 choice breaststroke drill/fly kick on side by 25's @ 1:00
4-6: swim desc 1-3 @ 1:00 - #3 should be juicy
7-9: swim/kick by 25's breaststroke (choice in 2nd set) @ :50
1:00 rest
With fins, finish up with...
16 x 25 @ :40
2- 1/2 FAST 1/2 drill
2- swim build to FAST
Do an excellent job in school today, hope you enjoyed those cookies. Have a great day!
Tuesday Morning, March 2, 2010
JD
After warmup...
2 sets of:
2 x 125 @ :2:15 - 50 fist free drill br 3, 75 IM drill
6 x 75 - odds are swim IM @ 1:10, evens are kick @ 1:20
12 x 50** - 2 swim/kick @ :55, 1 swim @ :40
**In 2nd set, 50's are @ :50 & :35
1:00 rest after 2nd set, check HR immediately & OML
4 sets of:
1 x 50 kick @ :55
1 x 50 kick @ :50
1 x 50 kick @ :45
1 x 50 kick @ :40
1 x 50 drill choice @ :55
1 x 50 swim fly/back by 25's @ :50
1 x 50 swim back/breast by 25's @ :50
2 x 50 kick @ :40
No rest between sets.
With fins, finish up with...
16 x 25 @ :40
2- 1/2 FAST 1/2 drill
2- swim build to FAST finish
200 easy drill = 6200 scy
Do an excellent job in school today, eat well and stay hydrated. Have a great day!
JD
After warmup...
2 sets of:
2 x 125 @ :2:15 - 50 fist free drill br 3, 75 IM drill
6 x 75 - odds are swim IM @ 1:10, evens are kick @ 1:20
12 x 50** - 2 swim/kick @ :55, 1 swim @ :40
**In 2nd set, 50's are @ :50 & :35
1:00 rest after 2nd set, check HR immediately & OML
4 sets of:
1 x 50 kick @ :55
1 x 50 kick @ :50
1 x 50 kick @ :45
1 x 50 kick @ :40
1 x 50 drill choice @ :55
1 x 50 swim fly/back by 25's @ :50
1 x 50 swim back/breast by 25's @ :50
2 x 50 kick @ :40
No rest between sets.
With fins, finish up with...
16 x 25 @ :40
2- 1/2 FAST 1/2 drill
2- swim build to FAST finish
200 easy drill = 6200 scy
Do an excellent job in school today, eat well and stay hydrated. Have a great day!
Monday, March 1, 2010
TB & MS
400 swim free
400 reverse IM - each 100 is drill/swim/drill/kick
1:00 rest
18 x 50 in sets of 6, all @ :10 rest
4- choice drill free
2- swim/kick free by 25's
4- breast pull w/free kick, then fly kick on side
2- swim/kick breaststroke by 25's
Last 6 are all swim breast/free by 25's - desc stroke count 1-3, desc time 4-6
3 x 100 @ 1:40 in main race stroke - 25 drill, 50 swim neg split, 25 drill
1:00 rest - check HR
MS:
18 x 100 in sets of 3 - 2 swim/kick @ 1:40, 1 swim free @ 1:15
9 x 300 swim @ :20 rest
1- swim back
1- swim IM (choice of 75 IM or 100 IM)
1- pull free w/snorkel
TB:
8 sets of-
3 x 75 @ 1:40, desc 1-3 to FAST
50 drill @ 1:00 rest
BROKEN 75: 3 x 25 swim FAST @ :10
100 drill after each set @ 1:00 rest
Let's talk tomorrow about the taper for Sectionals the State Meet. Have a great day!
TB & MS
400 swim free
400 reverse IM - each 100 is drill/swim/drill/kick
1:00 rest
18 x 50 in sets of 6, all @ :10 rest
4- choice drill free
2- swim/kick free by 25's
4- breast pull w/free kick, then fly kick on side
2- swim/kick breaststroke by 25's
Last 6 are all swim breast/free by 25's - desc stroke count 1-3, desc time 4-6
3 x 100 @ 1:40 in main race stroke - 25 drill, 50 swim neg split, 25 drill
1:00 rest - check HR
MS:
18 x 100 in sets of 3 - 2 swim/kick @ 1:40, 1 swim free @ 1:15
9 x 300 swim @ :20 rest
1- swim back
1- swim IM (choice of 75 IM or 100 IM)
1- pull free w/snorkel
TB:
8 sets of-
3 x 75 @ 1:40, desc 1-3 to FAST
50 drill @ 1:00 rest
BROKEN 75: 3 x 25 swim FAST @ :10
100 drill after each set @ 1:00 rest
Let's talk tomorrow about the taper for Sectionals the State Meet. Have a great day!
Monday, March 1, 2010
EC
After warmup...
18 x 50 @ : 10 rest
4- choice free drill
2- swim/kick free
4- breast pull w/free kick- fly kick on side by 25's
2- breast swim/kick
Last 6 are swim breast/free by 25's, desc stroke count 1-3, desc time 4-6
3 x 300 swim or pull free @ :20 rest- #2 is w/snorkel
1:00 rest - check HR
6 or 8 sets of (we'll see how the 25's go):
2 x 25 kick @ :40 - 1/2 FAST 1/2 easy
1 x 50 kick moderate @ :55
2 x 25 kick FAST @ :40
1:00 rest after 3rd set;
If only 6 sets, then 400 drill = 4200 scy;
If 8 sets, then 200 drill = 4200 scy.
EC
After warmup...
18 x 50 @ : 10 rest
4- choice free drill
2- swim/kick free
4- breast pull w/free kick- fly kick on side by 25's
2- breast swim/kick
Last 6 are swim breast/free by 25's, desc stroke count 1-3, desc time 4-6
3 x 300 swim or pull free @ :20 rest- #2 is w/snorkel
1:00 rest - check HR
6 or 8 sets of (we'll see how the 25's go):
2 x 25 kick @ :40 - 1/2 FAST 1/2 easy
1 x 50 kick moderate @ :55
2 x 25 kick FAST @ :40
1:00 rest after 3rd set;
If only 6 sets, then 400 drill = 4200 scy;
If 8 sets, then 200 drill = 4200 scy.
Monday Morning, March 1, 2010
EC
After warmup...
4 x 75 @ :10 rest - 50 offside breathing free drill, 25 breast kick on back
4 x 125 @ :10 rest - 50 fist free drill, 25 fly kick on side, 50 drill/swim choice NO FREE
4 x 25 jungle sprints @ :40
1:00 rest - check HR immediately & OML
5 sets of (let's talk about these intervals here):
2 x 150 swim mod neg split free @ 2:00 (2:10??)
1 x 100 swim free @ 1:10 (1:15??)
No rest between sets
100 easy after last set = 4000 scy
Starts before you go. Have a great day!
EC
After warmup...
4 x 75 @ :10 rest - 50 offside breathing free drill, 25 breast kick on back
4 x 125 @ :10 rest - 50 fist free drill, 25 fly kick on side, 50 drill/swim choice NO FREE
4 x 25 jungle sprints @ :40
1:00 rest - check HR immediately & OML
5 sets of (let's talk about these intervals here):
2 x 150 swim mod neg split free @ 2:00 (2:10??)
1 x 100 swim free @ 1:10 (1:15??)
No rest between sets
100 easy after last set = 4000 scy
Starts before you go. Have a great day!
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