Friday, April 30, 2010
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
9 x 100 in 3 sets of 3 as follows:
1- 75 drill/swim/drill in main race stroke, 25 kick build to FAST
2- 50 drill/swim in mrs, 50 kick easy/FAST
3- 25 drill in mrs, 75 kick FAST/easy/FAST by 25's
No rest between sets of 3.
TAMKL - @ 1:40
Lily, Christian, etc... @ :10 rest
8 x 75 swim as follows:
2- swim free br 3 @ 1:10 (Lily, Christian @ 1:20)
2- swim 50 free, 25 in main race stroke build to FAST @ 1:10 (Lily, Christian @ 1:20)
1:00 rest, check HR immediately & OML
SPEEDSET - 16 x 50 @ 2:00 from a dive
After speedset, water polo in deep end, kicking "three-fer" challenge set in the shallow end.
Enjoy your time off this weekend, rest up and do an excellent job on your HW. Sunday at 4 p.m. Have a great day!
Friday, April 30, 2010
Friday, April 30, 2010
EC - hope your shin is feeling better
After warmup...
1 x 300 - 50 offside breathing free drill, 50 drill choice NO FREE
:20 rest
4 x 100 @ 1:40 - 50 swim free, 50 easy choice kick
1 x 300 50 choice back drill, 50 choice breast drill
:20 rest
4 x 100 @ 1:45 - 50 swim back, 50 swim breast
1 x 300 - 50 choice, 50 "blow it out the back drill" fly
:20 rest
4 x 100 @ 1:45 - 25 swim fly, 50 choice, 25 easy choice kick
1:00 rest, check HR immediately & OML
All 50's @ 1:00
3 ez/1 FAST
2 ez/1 FAST
1 ez/1 FAST
Continue with 1/1 until your time drops off, then check HR...
12 x 75 pull free w/choice equipment @ 1:10
Repeat entire set until your time drops off by more than .5 from fastest 50 in 1st round
200 drill after 2nd set = approx 6550 scy.
Rest up this weekend, no running on that shin. SUNDAY LCM!!! Have a great day!
EC - hope your shin is feeling better
After warmup...
1 x 300 - 50 offside breathing free drill, 50 drill choice NO FREE
:20 rest
4 x 100 @ 1:40 - 50 swim free, 50 easy choice kick
1 x 300 50 choice back drill, 50 choice breast drill
:20 rest
4 x 100 @ 1:45 - 50 swim back, 50 swim breast
1 x 300 - 50 choice, 50 "blow it out the back drill" fly
:20 rest
4 x 100 @ 1:45 - 25 swim fly, 50 choice, 25 easy choice kick
1:00 rest, check HR immediately & OML
All 50's @ 1:00
3 ez/1 FAST
2 ez/1 FAST
1 ez/1 FAST
Continue with 1/1 until your time drops off, then check HR...
12 x 75 pull free w/choice equipment @ 1:10
Repeat entire set until your time drops off by more than .5 from fastest 50 in 1st round
200 drill after 2nd set = approx 6550 scy.
Rest up this weekend, no running on that shin. SUNDAY LCM!!! Have a great day!
Thursday, April 29, 2010
Friday Morning, April 30, 2010
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
1:00 rest
4 x 150 @ :10 rest - 50 fist free drill, 50 choice drill NO FREE, 50 drill in 4th best stroke
4 x 100 @ 1:40 - 50 swim free, 50 drill/swim in main race stroke NO FREE
6 x 50 @ :50 swim free/main race stroke by 25's - should be same stroke as done on 2nd 50 above
1:00 rest - check HR
1:00 rest, put on fins
Keep in mind the following things in the next set:
Steamlined pushoffs & turns, especially Lily & Christian
Underwater dolphin kick should get smaller & faster until you breakout
Be real strong on the last third of your pull, especially Kristy on fly
With fins, 6 sets of:
2 x 50 @ 1:00 drill in main race stroke
4 x 25 @ :40 as follows:
1- 1/2 swim FAST 1/2 drill
2- swim build to FAST
3- all drill
4- swim all FAST
After last round, take off fins and finish up with...
1 x 600 pull free w/snorkel - roll hips, finish stroke, NO WRIST STRAPS on the paddles.
200 drill = 4100 scy
Do an excellent job in school and eat well today. Tonight will be the speedset. Have a great day!
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
1:00 rest
4 x 150 @ :10 rest - 50 fist free drill, 50 choice drill NO FREE, 50 drill in 4th best stroke
4 x 100 @ 1:40 - 50 swim free, 50 drill/swim in main race stroke NO FREE
6 x 50 @ :50 swim free/main race stroke by 25's - should be same stroke as done on 2nd 50 above
1:00 rest - check HR
1:00 rest, put on fins
Keep in mind the following things in the next set:
Steamlined pushoffs & turns, especially Lily & Christian
Underwater dolphin kick should get smaller & faster until you breakout
Be real strong on the last third of your pull, especially Kristy on fly
With fins, 6 sets of:
2 x 50 @ 1:00 drill in main race stroke
4 x 25 @ :40 as follows:
1- 1/2 swim FAST 1/2 drill
2- swim build to FAST
3- all drill
4- swim all FAST
After last round, take off fins and finish up with...
1 x 600 pull free w/snorkel - roll hips, finish stroke, NO WRIST STRAPS on the paddles.
200 drill = 4100 scy
Do an excellent job in school and eat well today. Tonight will be the speedset. Have a great day!
Friday Morning, April 30, 2010
EC
After warmup...
2 x 100 @ :10 rest - 50 ra2 la2 free, 25 choice kick, 25 2 kicks 1 pull breaststroke
1 x 450 - 100 swim backstroke w/good turns & breakouts, 50 drill/swim choice
:10 rest
6 x 25 @ :40 odds drill, evens swim dps - all same stroke
2 x 200 @ :10 rest - 50 "blow it out the back" drill, 50 swim dps free
16 x 50 @ :50 as follows:
2- swim choice NO FREE
2- pull free br 4/2
1:00 rest - check HR
SPEEDSET
Warmdown at least a 200 before you go. Have a great day!
EC
After warmup...
2 x 100 @ :10 rest - 50 ra2 la2 free, 25 choice kick, 25 2 kicks 1 pull breaststroke
1 x 450 - 100 swim backstroke w/good turns & breakouts, 50 drill/swim choice
:10 rest
6 x 25 @ :40 odds drill, evens swim dps - all same stroke
2 x 200 @ :10 rest - 50 "blow it out the back" drill, 50 swim dps free
16 x 50 @ :50 as follows:
2- swim choice NO FREE
2- pull free br 4/2
1:00 rest - check HR
SPEEDSET
Warmdown at least a 200 before you go. Have a great day!
Thursday, April 29, 2010
MCA
400 swim freestyle
400 reverse IM - each 100 is 25 breast pull w/free kick, then 75 drill/kick/drill (reverse IM order)
1:00 rest
16 x 75 in sets of 4:
1-4: IM drill - fly pull w/free kick, spin backstroke drill, 2 kicks 1 pull breast drill @ 1:30
5-8: swim IM (NO FREE) desc 1-4 to what you can, @ 1:20
8 x 25 @ :40 JUNGLE SPRINTS - odds choice NO FREE, evens FREE
1:00 rest, check HR immediately & OML
3 sets of:
3 x 250 swim free @ 3:15 (Christian, Lily go 200's)
3 x 150 swim free desc 1-3 to all out smoking FAST @ 3:00
Check HR after last 150 in each set.
After 3rd set, finish up with...
1 x 800 kick on back - 200 free, 200 choice, 3rd 50 of each 200 is FAST
Do an excellent job on your HW tonight; let Sue know if you're going to be at workout tomorrow morning. Speedset tomorrow night. Have a great day!
MCA
400 swim freestyle
400 reverse IM - each 100 is 25 breast pull w/free kick, then 75 drill/kick/drill (reverse IM order)
1:00 rest
16 x 75 in sets of 4:
1-4: IM drill - fly pull w/free kick, spin backstroke drill, 2 kicks 1 pull breast drill @ 1:30
5-8: swim IM (NO FREE) desc 1-4 to what you can, @ 1:20
8 x 25 @ :40 JUNGLE SPRINTS - odds choice NO FREE, evens FREE
1:00 rest, check HR immediately & OML
3 sets of:
3 x 250 swim free @ 3:15 (Christian, Lily go 200's)
3 x 150 swim free desc 1-3 to all out smoking FAST @ 3:00
Check HR after last 150 in each set.
After 3rd set, finish up with...
1 x 800 kick on back - 200 free, 200 choice, 3rd 50 of each 200 is FAST
Do an excellent job on your HW tonight; let Sue know if you're going to be at workout tomorrow morning. Speedset tomorrow night. Have a great day!
Thursday, April 29, 2010
EC - options, options, options...
After warmup...
2 sets of:
4 x 50 @ :10 rest - 25 swim free, 25 fist free - count strokes on both
4 x 75 @ :10 rest - 25 choice free drill, 50 drill/kick NO FREE
No rest between sets.
6 sets of:
4 x 25 kick @ :40
odds- 1/2 FAST, 1/2 easy
evens- build to FAST
1 x 100 swim/kick by 50's, desc 1-3/4-6 to what you can
:30 rest after each 100 sw-k, check HR after #3 & 6
1:00 rest after last set, consider the following options:
Option A:
2 sets of:
3 x 350 swim free @ 4:00
3 x 250 swim free @ 4:00 desc 1-3 to something juicy!
Check HR after 3rd 250, then 1:00 rest between sets
Option B:
6 sets of:
1 x 350 swim free @ 4:00
1 x 250 swim free @ 4:00, desc 1-3/4-6 to something smoking FAST!
No rest between sets; check HR after 3rd & 6th 250's
Option C:
3 x 350 swim free @ 4:00
3 x 250 swim free @ 4:00, desc 1-3 to all out FAST
3 x 250 swim free @ 3:00
3 x 350 swim free @ 5:00, desc 1-3 to all out FAST
Check HR after FAST 250 and FAST 350
200 drill = 7000 scy.
Hope DL's go well for you tonight. Speedset tomorrow morning, then something FAST tomorrow afternoon. Have a great day!
EC - options, options, options...
After warmup...
2 sets of:
4 x 50 @ :10 rest - 25 swim free, 25 fist free - count strokes on both
4 x 75 @ :10 rest - 25 choice free drill, 50 drill/kick NO FREE
No rest between sets.
6 sets of:
4 x 25 kick @ :40
odds- 1/2 FAST, 1/2 easy
evens- build to FAST
1 x 100 swim/kick by 50's, desc 1-3/4-6 to what you can
:30 rest after each 100 sw-k, check HR after #3 & 6
1:00 rest after last set, consider the following options:
Option A:
2 sets of:
3 x 350 swim free @ 4:00
3 x 250 swim free @ 4:00 desc 1-3 to something juicy!
Check HR after 3rd 250, then 1:00 rest between sets
Option B:
6 sets of:
1 x 350 swim free @ 4:00
1 x 250 swim free @ 4:00, desc 1-3/4-6 to something smoking FAST!
No rest between sets; check HR after 3rd & 6th 250's
Option C:
3 x 350 swim free @ 4:00
3 x 250 swim free @ 4:00, desc 1-3 to all out FAST
3 x 250 swim free @ 3:00
3 x 350 swim free @ 5:00, desc 1-3 to all out FAST
Check HR after FAST 250 and FAST 350
200 drill = 7000 scy.
Hope DL's go well for you tonight. Speedset tomorrow morning, then something FAST tomorrow afternoon. Have a great day!
Wednesday, April 28, 2010
Wednesday, April 28, 2010
MCA
400 swim freestyle
400 reverse IM - 4 reverse 100 IM's, 1&3 are drill, 2&4 are swim
1:00 rest
3 sets of:
1 x 125 - 50 fist free, 75 drill/kick/drill main race stroke NO FREE
:10 rest
75 kick choice on back- get time, desc 1-3 to what you can
:20 rest
After 3rd set, continue right into...
4 sets of:
1 x 100 drill/swim by 25's in main race stroke, build the 25 swim to FAST @ 1:40 (Lily, Christian @ 2:00)
2 x 50 kick w/board @ 1:00 desc 1-2 to FAST
No rest between sets. After 4th set, check HR immediately & OML
8 x 100 swim free - we will give everybody their intervals
1:00 rest, check HR immediately & OML
6 x 300 as follows:
4 x 50 choice kick on back @ :55 (Lily, Christian @ 1:05)
1 x 100 @ 2:00 swim/kick by 50's, desc 1-3/4-6 to something juicy
No rest between sets.
200 easy drill after last set, then...
WORK ON TURNS
Halfway through the week, stay focused. Have a great day!
MCA
400 swim freestyle
400 reverse IM - 4 reverse 100 IM's, 1&3 are drill, 2&4 are swim
1:00 rest
3 sets of:
1 x 125 - 50 fist free, 75 drill/kick/drill main race stroke NO FREE
:10 rest
75 kick choice on back- get time, desc 1-3 to what you can
:20 rest
After 3rd set, continue right into...
4 sets of:
1 x 100 drill/swim by 25's in main race stroke, build the 25 swim to FAST @ 1:40 (Lily, Christian @ 2:00)
2 x 50 kick w/board @ 1:00 desc 1-2 to FAST
No rest between sets. After 4th set, check HR immediately & OML
8 x 100 swim free - we will give everybody their intervals
1:00 rest, check HR immediately & OML
6 x 300 as follows:
4 x 50 choice kick on back @ :55 (Lily, Christian @ 1:05)
1 x 100 @ 2:00 swim/kick by 50's, desc 1-3/4-6 to something juicy
No rest between sets.
200 easy drill after last set, then...
WORK ON TURNS
Halfway through the week, stay focused. Have a great day!
Wednesday, April 28, 2010
EC
After warmup...
6 x 100 @ :10 rest -
odds- 50 offside breathing free drill, 50 choice breast drill
evens- 50 drill/swim breast, 50 kick negative split
4 x 75 @ 1:20- 25 kick on back w/FAST dolphin kick to the breakout, 50 drill choice NO FREE
4 x 75 @ 1:10 - swim same stroke as 2nd 50 drill above, except 2nd 25 is free
1:00 rest - check HR immediately & OML
6 sets of:
3 x 50 @ 1:00 - 25 jungle sprint, 25 choice kick, except 2nd 25 on #3 is LUNGBUSTER
1 x 150 swim neg split free @ 2:00 - br 4/2 on 2nd 50
3 x 25 swim FAST - @ :40 in even sets; @ :25 in even sets
1:00 rest after 3rd set - check HR; after 6th set...
With fins, 4 sets of:
8 x 25 @ :40 in the usual sets of 4, then take off fins...
1 x 200 kick easy/FAST by 100's
1:00 rest between sets.
200 drill after 4th set = 6250 scy.
Be careful what you eat tonight, hope you continue to feel better. Have a great day!
EC
After warmup...
6 x 100 @ :10 rest -
odds- 50 offside breathing free drill, 50 choice breast drill
evens- 50 drill/swim breast, 50 kick negative split
4 x 75 @ 1:20- 25 kick on back w/FAST dolphin kick to the breakout, 50 drill choice NO FREE
4 x 75 @ 1:10 - swim same stroke as 2nd 50 drill above, except 2nd 25 is free
1:00 rest - check HR immediately & OML
6 sets of:
3 x 50 @ 1:00 - 25 jungle sprint, 25 choice kick, except 2nd 25 on #3 is LUNGBUSTER
1 x 150 swim neg split free @ 2:00 - br 4/2 on 2nd 50
3 x 25 swim FAST - @ :40 in even sets; @ :25 in even sets
1:00 rest after 3rd set - check HR; after 6th set...
With fins, 4 sets of:
8 x 25 @ :40 in the usual sets of 4, then take off fins...
1 x 200 kick easy/FAST by 100's
1:00 rest between sets.
200 drill after 4th set = 6250 scy.
Be careful what you eat tonight, hope you continue to feel better. Have a great day!
Tuesday, April 27, 2010
Wednesday Morning, April 28, 2010
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
1:00 rest
4 sets of:
1 x 100 @ 1:40 - 50 fist free drill, 50 breast kick on back
1 x 100 @ 1:45 - drill/swim by 25's in 4th best stroke, NO FREE
2 x 100 @ 1:40 drill/swim backstroke by 50's - negative split the 50 swim
No rest between sets of 4; after 4th set, continue right into...
1 x 600 pull free w/snorkel, desc the 3 x 200 to what you can
1:00 rest - check HR immediately & OML
With fins, 18 x 25 in sets of 3 @ :40 as follows:
1- choice skulling
2- fly kick on side
3- LUNGBUSTER - FAST dolphin kick on belly, no breathing
250 drill after #18 = 3700 scy.
Do an excellent job in school, eat well & drink plenty of water. Have a great day!
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
1:00 rest
4 sets of:
1 x 100 @ 1:40 - 50 fist free drill, 50 breast kick on back
1 x 100 @ 1:45 - drill/swim by 25's in 4th best stroke, NO FREE
2 x 100 @ 1:40 drill/swim backstroke by 50's - negative split the 50 swim
No rest between sets of 4; after 4th set, continue right into...
1 x 600 pull free w/snorkel, desc the 3 x 200 to what you can
1:00 rest - check HR immediately & OML
With fins, 18 x 25 in sets of 3 @ :40 as follows:
1- choice skulling
2- fly kick on side
3- LUNGBUSTER - FAST dolphin kick on belly, no breathing
250 drill after #18 = 3700 scy.
Do an excellent job in school, eat well & drink plenty of water. Have a great day!
Wednesday Morning, April 28, 2010
EC
After warmup...
8 x 75 @ :15 rest - 25 ra2 la2 free, 50 choice drill back or breast
3 x 300 @ :20 rest - 200 pull choice equipment, 100 drill/swim NO FREE - whatever stroke you DIDN'T drill on the 75's above
1 x 400 drill/swim backstroke by 50's
:30 rest, check HR
With fins (for the 50's only), 4 sets of:
4 x 25 @ :40 - 2 kicks 1 pull breaststroke
4 x 50 @ 1:00 breast pull w/dolphin kick, desc 1-4 to what you can
No rest between sets
Finish up with...
12 x 50 @ :10 rest as follows:
odds- 25 breast kick on back, 25 choice drill
evens- 25 choice skulling, 25 fly kick on side
200 drill = 4900 scy
Have a great day!
EC
After warmup...
8 x 75 @ :15 rest - 25 ra2 la2 free, 50 choice drill back or breast
3 x 300 @ :20 rest - 200 pull choice equipment, 100 drill/swim NO FREE - whatever stroke you DIDN'T drill on the 75's above
1 x 400 drill/swim backstroke by 50's
:30 rest, check HR
With fins (for the 50's only), 4 sets of:
4 x 25 @ :40 - 2 kicks 1 pull breaststroke
4 x 50 @ 1:00 breast pull w/dolphin kick, desc 1-4 to what you can
No rest between sets
Finish up with...
12 x 50 @ :10 rest as follows:
odds- 25 breast kick on back, 25 choice drill
evens- 25 choice skulling, 25 fly kick on side
200 drill = 4900 scy
Have a great day!
Tuesday, April 27, 2010
MCA - great job last night, what a crank!
400 swim free
400 reverse IM - each 100 is 50 drill reverse IM order, then 25 breast pull w/free kick, then 25 breast kick on back
1:00 rest
8 x 75 @ :15 rest - 25 ra2 la2 free, 50 choice drill in 4th best stroke
3 x 300 @ :20 rest - 200 pull free br 3/5/7/9 by 50's, 100 drill/swim by 25's in 4th best stroke
7 x 100 swim free br 3 @ 1:30 (TAMKL) or 1:45 (Christian, Lilly, etc...) - except 3rd 25 is backstroke swim on #'s 3, 5 & 7
1:00 rest, check HR immediately & OML
6 x 5-minute swims @ 6:00 as follows-
odds- swim or pull free - pull w/no paddles
evens- choice kick on back
Check HR after #6
**20 QUESTIONS**
Make sure you're on top of your schoolwork - spring is no time to fall behind in school! Have a great day!
MCA - great job last night, what a crank!
400 swim free
400 reverse IM - each 100 is 50 drill reverse IM order, then 25 breast pull w/free kick, then 25 breast kick on back
1:00 rest
8 x 75 @ :15 rest - 25 ra2 la2 free, 50 choice drill in 4th best stroke
3 x 300 @ :20 rest - 200 pull free br 3/5/7/9 by 50's, 100 drill/swim by 25's in 4th best stroke
7 x 100 swim free br 3 @ 1:30 (TAMKL) or 1:45 (Christian, Lilly, etc...) - except 3rd 25 is backstroke swim on #'s 3, 5 & 7
1:00 rest, check HR immediately & OML
6 x 5-minute swims @ 6:00 as follows-
odds- swim or pull free - pull w/no paddles
evens- choice kick on back
Check HR after #6
**20 QUESTIONS**
Make sure you're on top of your schoolwork - spring is no time to fall behind in school! Have a great day!
Tuesday, April 27, 2010
EC
After warmup...
14 x 50
odds- fist free drill @ :10 rest
evens- drill/kick by 25's NO FREE
1 x 450 - 75 swim free br 4/2 on 2nd 25, then 50 drill in 4th best stroke, 25 swim build to FAST in 4th best stroke
6 x 75 swim free/NO FREE/free @ 1:10
6 x 50 swim free @ :40 - #3 & 6 are ez/FAST by 25's
:30 rest, check HR, then...
4 sets of:
400 pull free w/choice equipment @ 5:30
4 x 100 @ 1:40 swim free at :59 or better
Get HR after last 100 in each set
1:00 rest between sets.
Finish up with...
18 x 50 as follows:
1- swim/kick choice by 25's @ :45
2- swim free/NO FREE by 25's @ :40
3- swim free @ :35
200 drill = 7200 scy.
Hope school continues to go well for you. Have a great day!
EC
After warmup...
14 x 50
odds- fist free drill @ :10 rest
evens- drill/kick by 25's NO FREE
1 x 450 - 75 swim free br 4/2 on 2nd 25, then 50 drill in 4th best stroke, 25 swim build to FAST in 4th best stroke
6 x 75 swim free/NO FREE/free @ 1:10
6 x 50 swim free @ :40 - #3 & 6 are ez/FAST by 25's
:30 rest, check HR, then...
4 sets of:
400 pull free w/choice equipment @ 5:30
4 x 100 @ 1:40 swim free at :59 or better
Get HR after last 100 in each set
1:00 rest between sets.
Finish up with...
18 x 50 as follows:
1- swim/kick choice by 25's @ :45
2- swim free/NO FREE by 25's @ :40
3- swim free @ :35
200 drill = 7200 scy.
Hope school continues to go well for you. Have a great day!
Monday, April 26, 2010
Monday, April 26, 2010
EC
After warmup...
2 sets of:
2 x 125 @ :10 rest - 50 kick choice, 75 drill/kick/drill NO FREE
6 x 50 drill/swim odds free, evens NO FREE
No rest between sets. After 2nd set...
6 x 50 @ :50 swim/kick odds free, evens NO FREE
2 x 125 swim free desc 1-2 to moderate @ :10 rest
1:00 rest, check HR
6 x 75 @ 1:30 kick desc 1-3/4-6 to something juicy, add #3 & 6 together
1 x 450 pull choice equipment - br 4/2 every 3rd 50
1:00 rest
4 sets of:
6 x 25 @ :40 - odds kick build to FAST, evens jungle sprint (swim)
3 x 50 kick FAST @ :10 rest, add 3 x 50 together - can you be faster than 2 x 75's addup?
1:00 rest between sets.
Finish up with...
8 x 100 @ 1:30 as follows:
odds- drill/swim dps by 25's - 50 free, 50 NO FREE
evens- pull free or swim back
200 easy drill = 6050 scy.
Stretch tonight, eat well. Have a great day!
EC
After warmup...
2 sets of:
2 x 125 @ :10 rest - 50 kick choice, 75 drill/kick/drill NO FREE
6 x 50 drill/swim odds free, evens NO FREE
No rest between sets. After 2nd set...
6 x 50 @ :50 swim/kick odds free, evens NO FREE
2 x 125 swim free desc 1-2 to moderate @ :10 rest
1:00 rest, check HR
6 x 75 @ 1:30 kick desc 1-3/4-6 to something juicy, add #3 & 6 together
1 x 450 pull choice equipment - br 4/2 every 3rd 50
1:00 rest
4 sets of:
6 x 25 @ :40 - odds kick build to FAST, evens jungle sprint (swim)
3 x 50 kick FAST @ :10 rest, add 3 x 50 together - can you be faster than 2 x 75's addup?
1:00 rest between sets.
Finish up with...
8 x 100 @ 1:30 as follows:
odds- drill/swim dps by 25's - 50 free, 50 NO FREE
evens- pull free or swim back
200 easy drill = 6050 scy.
Stretch tonight, eat well. Have a great day!
Monday, April 26, 2010
MCA
400 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
1:00 rest
2 sets of:
4 x 50 @ 1:00 - 25 "blow it out the back" drill, 25 fly kick on side
3 x 100 @ 1:45 - 50 choice drill free, 25 fly pull w/free kick, 25 swim fly
2 x 200 @ 3:00 (@ 3:30 for Christian, Lilly, Claire, etc...)- 100 swim free, 100 swim IM, desc 1-2
No rest between sets, check HR immediately & OML after 2nd set.
6 x 75 kick desc 1-3/4-6 to all out smoking FAST @ 1:40
1 x 450 pull free w/choice equipment - br 5/9/choice by 50's
1:00 rest - check HR for :06
MYSTERY SET
Warmdown with 9 x 100 as follows:
1- swim free br 3 @ 1:20 (or 1:30)
2- 50 swim free, 50 swim NO FREE @ 1:30 (or 1:40)
3- 50 drill, 50 choice skulling
Do an excellent job on your HW tonight, get excited for the week ahead. Have a great day!
MCA
400 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
1:00 rest
2 sets of:
4 x 50 @ 1:00 - 25 "blow it out the back" drill, 25 fly kick on side
3 x 100 @ 1:45 - 50 choice drill free, 25 fly pull w/free kick, 25 swim fly
2 x 200 @ 3:00 (@ 3:30 for Christian, Lilly, Claire, etc...)- 100 swim free, 100 swim IM, desc 1-2
No rest between sets, check HR immediately & OML after 2nd set.
6 x 75 kick desc 1-3/4-6 to all out smoking FAST @ 1:40
1 x 450 pull free w/choice equipment - br 5/9/choice by 50's
1:00 rest - check HR for :06
MYSTERY SET
Warmdown with 9 x 100 as follows:
1- swim free br 3 @ 1:20 (or 1:30)
2- 50 swim free, 50 swim NO FREE @ 1:30 (or 1:40)
3- 50 drill, 50 choice skulling
Do an excellent job on your HW tonight, get excited for the week ahead. Have a great day!
Sunday, April 25, 2010
Monday Morning, April 26, 2010
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
1:00 rest
6 x 150 @ :10 rest -
odds- 50 catchup free drill, 25 choice skulling
evens- 50 swim free, 50 choice kick on back, 50 choice drill in 4th best stroke
3 x 200 @ :20 rest as follows:
100 swim IM, desc 1-3
25 fly pull w/free kick
75 drill/kick/drill in 4th best stroke
1:00 rest, check HR immediately & OML
4 x 50 @ 1:00 choice drill in 4th best stroke, NO FREE
3 x 75 swim free/4th best stroke/free by 25's @ 1:10
4 x 50 @ 1:00 different drill in 4th best stroke, NO FREE
3 x 75 swim 4th best stroke/free/4th best stroke by 25's @ 1:10
4 x 100 swim negative split free br 3 @ 1:25 - 85% or better @ 2nd 50
9 x 50 @ 1:00 swim in 4th best stroke, desc 1-3 to FAST
Check HR after #9
Warmdown with...
choice 200 swim dps/drill by 25's
Do an excellent job in school today, eat well at lunch. Have a great day!
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
1:00 rest
6 x 150 @ :10 rest -
odds- 50 catchup free drill, 25 choice skulling
evens- 50 swim free, 50 choice kick on back, 50 choice drill in 4th best stroke
3 x 200 @ :20 rest as follows:
100 swim IM, desc 1-3
25 fly pull w/free kick
75 drill/kick/drill in 4th best stroke
1:00 rest, check HR immediately & OML
4 x 50 @ 1:00 choice drill in 4th best stroke, NO FREE
3 x 75 swim free/4th best stroke/free by 25's @ 1:10
4 x 50 @ 1:00 different drill in 4th best stroke, NO FREE
3 x 75 swim 4th best stroke/free/4th best stroke by 25's @ 1:10
4 x 100 swim negative split free br 3 @ 1:25 - 85% or better @ 2nd 50
9 x 50 @ 1:00 swim in 4th best stroke, desc 1-3 to FAST
Check HR after #9
Warmdown with...
choice 200 swim dps/drill by 25's
Do an excellent job in school today, eat well at lunch. Have a great day!
Monday Morning, April 26, 2010
EC
After warmup...
4 x 75 @ :10 rest - 50 ra2 la2, 25 choice drill NO FREE
2 x 100 @ :10 rest drill/swim breaststroke by 50's
6 x 50 @ :50- odds swim free, evens choice NO FREE
2 x 200 @ 3:00 - swim choice/free by 25's - build 3rd & 5th 25's to FAST turn
1:00 rest - check HR immediately & OML
2 sets of:
3 x 100 @ 1:20 swim 50 free br 4/2 on 2nd 25, 50 swim NO FREE
1 x 250 swim free @ 2:50 br 4/2 @ 3rd 50
4 x 50 swim free/NO FREE @ :50
3 x 100 @ 1:15 swim, except 3rd 25 is kick
1 x 150 swim free @ 1:40 br 4/2 on 2nd 50
4 x 50 swim/kick choice @ :50
3 x 100 swim free @ 1:10 - br 4/2 on 3rd 25
1 x 100 swim free @ 1:00
1:00 rest between sets, check HR
200 easy drill = 6000 scy
Be sure to eat well this morning and have plenty of water. Kicking this afternoon. Have a great day!
EC
After warmup...
4 x 75 @ :10 rest - 50 ra2 la2, 25 choice drill NO FREE
2 x 100 @ :10 rest drill/swim breaststroke by 50's
6 x 50 @ :50- odds swim free, evens choice NO FREE
2 x 200 @ 3:00 - swim choice/free by 25's - build 3rd & 5th 25's to FAST turn
1:00 rest - check HR immediately & OML
2 sets of:
3 x 100 @ 1:20 swim 50 free br 4/2 on 2nd 25, 50 swim NO FREE
1 x 250 swim free @ 2:50 br 4/2 @ 3rd 50
4 x 50 swim free/NO FREE @ :50
3 x 100 @ 1:15 swim, except 3rd 25 is kick
1 x 150 swim free @ 1:40 br 4/2 on 2nd 50
4 x 50 swim/kick choice @ :50
3 x 100 swim free @ 1:10 - br 4/2 on 3rd 25
1 x 100 swim free @ 1:00
1:00 rest between sets, check HR
200 easy drill = 6000 scy
Be sure to eat well this morning and have plenty of water. Kicking this afternoon. Have a great day!
Sunday, April 25, 2010
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
9 x 100 @ 1:40 in sets of 3 as follows,
1- 50 fist free, 50 fly kick on side
2- 50 2 kicks 1 pull breaststroke, 50 breast kick on back
3- 6 kicks 1 stroke back drill, 50 kick free on back
After #9, check HR for :06, then get right into...
With fins, 4 sets of...
6 x 25 @ :40 -odds are "blow it out the back" drill, evens are FAST LUNGBUSTER!
3 x 50 swim fly descend 1-3 @ 1:00 to something juicy!
No rest between sets.
After 4th set, check HR for :06, then take off fins, then check HR OML
With pull buoys & snorkels - no paddles
18 x 75 pull free @ 1:05 - Christian, Lilly, etc... @ 1:15
1:00 rest, check HR again for :06, then finish up with...
16 x 50 @ 1:00 as follows:
2- 25 swim build to FAST, then 25 drill - all in main race stroke (AS go at least 4 free/4 fly)
2- kick easy/FAST by 25's
200 easy = 5250 scy
Make sure your HW is finished & you're ready for the week ahead. Have a great day!
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
9 x 100 @ 1:40 in sets of 3 as follows,
1- 50 fist free, 50 fly kick on side
2- 50 2 kicks 1 pull breaststroke, 50 breast kick on back
3- 6 kicks 1 stroke back drill, 50 kick free on back
After #9, check HR for :06, then get right into...
With fins, 4 sets of...
6 x 25 @ :40 -odds are "blow it out the back" drill, evens are FAST LUNGBUSTER!
3 x 50 swim fly descend 1-3 @ 1:00 to something juicy!
No rest between sets.
After 4th set, check HR for :06, then take off fins, then check HR OML
With pull buoys & snorkels - no paddles
18 x 75 pull free @ 1:05 - Christian, Lilly, etc... @ 1:15
1:00 rest, check HR again for :06, then finish up with...
16 x 50 @ 1:00 as follows:
2- 25 swim build to FAST, then 25 drill - all in main race stroke (AS go at least 4 free/4 fly)
2- kick easy/FAST by 25's
200 easy = 5250 scy
Make sure your HW is finished & you're ready for the week ahead. Have a great day!
Sunday, April 25, 2010
EC
After warmup...
12 x 100 in 4 sets of 3:
1- 50 catchup free drill, 50 fly kick on side @ 1:40
2- 50 choice free drill, 50 breast kick on back @ 1:40
3- 50 swim free build to fast turn, faster finish, then 50 drill choice NO FREE
4- 50 swim, same stroke as drilled above, 50 breast kick w/board
After #12, check HR, then continue right into...
24 x 50 as follows:
3- swim free br 4/2 on 2nd 25 @ :45 (@ :40 in even sets of 6)
2- swim/kick by 25's @ :45
1- swim free/NO FREE by 25's @ :40
After #24, check HR immediately & OML
With fins:
3 sets of...
2 x 50 drill choice @ 1:00
1 x 100 swim, desc 1-3 to FAST - same stroke as you drilled on 50's
:30 rest after each 100
3 sets of:
2 x 50 drill @ 1:00
1 x 75 swim, desc 1-3 to FAST - same stroke as 50's drill
:30 rest after each 75
3 sets of:
2 x 50 drill @ 1:00
1 x 50 swim, desc 1-3 to FAST - same stroke as 50's drill
:30 rest after each 50
Finish up with...
8 x 150 as follows:
75 swim backstroke, 75 drill/swim/drill NO FREE - maybe breaststroke here??
200 easy drill = 6450 scy.
Stretch today, hope drylands go well for you. Have a great day!
EC
After warmup...
12 x 100 in 4 sets of 3:
1- 50 catchup free drill, 50 fly kick on side @ 1:40
2- 50 choice free drill, 50 breast kick on back @ 1:40
3- 50 swim free build to fast turn, faster finish, then 50 drill choice NO FREE
4- 50 swim, same stroke as drilled above, 50 breast kick w/board
After #12, check HR, then continue right into...
24 x 50 as follows:
3- swim free br 4/2 on 2nd 25 @ :45 (@ :40 in even sets of 6)
2- swim/kick by 25's @ :45
1- swim free/NO FREE by 25's @ :40
After #24, check HR immediately & OML
With fins:
3 sets of...
2 x 50 drill choice @ 1:00
1 x 100 swim, desc 1-3 to FAST - same stroke as you drilled on 50's
:30 rest after each 100
3 sets of:
2 x 50 drill @ 1:00
1 x 75 swim, desc 1-3 to FAST - same stroke as 50's drill
:30 rest after each 75
3 sets of:
2 x 50 drill @ 1:00
1 x 50 swim, desc 1-3 to FAST - same stroke as 50's drill
:30 rest after each 50
Finish up with...
8 x 150 as follows:
75 swim backstroke, 75 drill/swim/drill NO FREE - maybe breaststroke here??
200 easy drill = 6450 scy.
Stretch today, hope drylands go well for you. Have a great day!
Friday, April 23, 2010
Friday, April 23, 2010
MCA - Christian & Lilly at am workout, great job!
400 swim freestyle
400 reverse IM - each 100 is 50 drill, 25 breast pull w/free kick, 25 breast kick on back
1:00 rest
3 sets of, all @ :10 rest...
1 x 300 pull free br 3/5/7 by 50's w/choice equipment
1 x 200 IM - each 50 is swim build to FAST/drill by 25's
1 x 100 free - 50 drill/50 swim w/FAST turn (FAST from "flags to flags")
1 x 150 in main race stroke - swim build to FAST/drill by 25's
1 x 100 easy choice kick w/explosive underwater dolphin kick to the breakout
1 x 50 choice skulling
:30 rest between sets, check HR after after each set
After 3rd set...
8 x 25 @ :45 "jungle sprints" - 1/2 swim FAST, 1/2 perfect drill - not sloppy drill!
1:00 rest, check HR again
SPEEDSET:
16 x 50 @ 2:00 in 4 sets of 4:
1- 20 yards swim FAST/30 yards drill
2- 30 yards swim FAST/20 yards drill
3- swim all FAST
4- all drill
Same stroke throughout each set of 4 x 50; switch stroke from set to set if you'd like
Warmdown with...
8 x 100 as follows:
odds- pull free br 3/7 by 50's
evens- swim 50 free, 50 NO FREE
5300 scy.
Enjoy some time off this weekend, make sure you're on top of your schoolwork. Have a great day!
MCA - Christian & Lilly at am workout, great job!
400 swim freestyle
400 reverse IM - each 100 is 50 drill, 25 breast pull w/free kick, 25 breast kick on back
1:00 rest
3 sets of, all @ :10 rest...
1 x 300 pull free br 3/5/7 by 50's w/choice equipment
1 x 200 IM - each 50 is swim build to FAST/drill by 25's
1 x 100 free - 50 drill/50 swim w/FAST turn (FAST from "flags to flags")
1 x 150 in main race stroke - swim build to FAST/drill by 25's
1 x 100 easy choice kick w/explosive underwater dolphin kick to the breakout
1 x 50 choice skulling
:30 rest between sets, check HR after after each set
After 3rd set...
8 x 25 @ :45 "jungle sprints" - 1/2 swim FAST, 1/2 perfect drill - not sloppy drill!
1:00 rest, check HR again
SPEEDSET:
16 x 50 @ 2:00 in 4 sets of 4:
1- 20 yards swim FAST/30 yards drill
2- 30 yards swim FAST/20 yards drill
3- swim all FAST
4- all drill
Same stroke throughout each set of 4 x 50; switch stroke from set to set if you'd like
Warmdown with...
8 x 100 as follows:
odds- pull free br 3/7 by 50's
evens- swim 50 free, 50 NO FREE
5300 scy.
Enjoy some time off this weekend, make sure you're on top of your schoolwork. Have a great day!
Friday, April 23, 2010
EC
After warmup...
6 x 50 choice free drill @ :10 rest
4 x 75 swim/kick/swim free @ 1:10
4 x 75 kick/swim/kick free @ 1:10
6 x 50 choice drill NO FREE @ :10 rest
4 x 75 swim/kick/swim @ 1:15 - same stroke as drilled on 50's above
4 x 75 kick/swim/kick @ 1:15 - same stroke as above
8 x 25 @ :40 -
odds are 1/2 kick FAST 1/2 easy kick
evens are choice - can be same as odds, jungle sprints, swim dps or drill
1:00 rest - check HR
With grudge belt, 3 sets of:
:10 kick FAST w/board
:10 rest - take off belt
1 x 25 kick FAST
:30 rest - put belt back on
:10 kick FAST w/board
:10 rest - take off belt
1 x 50 kick FAST
:30 rest - put belt back on
:10 kick FAST
:10 rest - take off belt
1 x 75 kick FAST
1 x 125 easy choice drill
:30 rest
BROKEN 100 KICK: 4 x 25 kick FAST choice @ :10 rest
1 x 400 pull choice - different equipment each round, br 4/2 if no snorkel
With fins, finish with...
20 x 25 @ :40 in the usual sets of 4
200 drill = 6425 scy
Stretch real well this weekend, enjoy some time off tomorrow. Sunday workout will be posted by 10 am central time. Have a great day!
EC
After warmup...
6 x 50 choice free drill @ :10 rest
4 x 75 swim/kick/swim free @ 1:10
4 x 75 kick/swim/kick free @ 1:10
6 x 50 choice drill NO FREE @ :10 rest
4 x 75 swim/kick/swim @ 1:15 - same stroke as drilled on 50's above
4 x 75 kick/swim/kick @ 1:15 - same stroke as above
8 x 25 @ :40 -
odds are 1/2 kick FAST 1/2 easy kick
evens are choice - can be same as odds, jungle sprints, swim dps or drill
1:00 rest - check HR
With grudge belt, 3 sets of:
:10 kick FAST w/board
:10 rest - take off belt
1 x 25 kick FAST
:30 rest - put belt back on
:10 kick FAST w/board
:10 rest - take off belt
1 x 50 kick FAST
:30 rest - put belt back on
:10 kick FAST
:10 rest - take off belt
1 x 75 kick FAST
1 x 125 easy choice drill
:30 rest
BROKEN 100 KICK: 4 x 25 kick FAST choice @ :10 rest
1 x 400 pull choice - different equipment each round, br 4/2 if no snorkel
With fins, finish with...
20 x 25 @ :40 in the usual sets of 4
200 drill = 6425 scy
Stretch real well this weekend, enjoy some time off tomorrow. Sunday workout will be posted by 10 am central time. Have a great day!
Thursday, April 22, 2010
Friday Morning, April 23, 2010
EC
After warmup...
3 sets of:
2 x 75 @ :10 rest - 50 offside breathing free drill, 25 choice skulling
2 x 100 @ 1:45 - 50 swim free, 50 drill/swim NO FREE
No rest between sets.
5 x 50 choice @ :50
4 x 25 jungle sprints @ :40
5 x 50 choice @ :45
4 x 25 jungle sprints @ :40
5 x 50 choice @ :40
4 x 25 jungle sprints @ :40
1:00 rest - check HR
1 x 300 swim dps/drill by 50's, your choice, mix up strokes if you'd like
SPEEDSET
Warmdown with...
8 x 50 choice pull @ :45
OR...
8 x 50 drill/swim by 25's @ :10 rest
4200 scy.
Good talking with you yesterday; let's see how you feel at the end of next week. Have a great day!
EC
After warmup...
3 sets of:
2 x 75 @ :10 rest - 50 offside breathing free drill, 25 choice skulling
2 x 100 @ 1:45 - 50 swim free, 50 drill/swim NO FREE
No rest between sets.
5 x 50 choice @ :50
4 x 25 jungle sprints @ :40
5 x 50 choice @ :45
4 x 25 jungle sprints @ :40
5 x 50 choice @ :40
4 x 25 jungle sprints @ :40
1:00 rest - check HR
1 x 300 swim dps/drill by 50's, your choice, mix up strokes if you'd like
SPEEDSET
Warmdown with...
8 x 50 choice pull @ :45
OR...
8 x 50 drill/swim by 25's @ :10 rest
4200 scy.
Good talking with you yesterday; let's see how you feel at the end of next week. Have a great day!
Thursday, April 22, 2010
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
4 x 50 @ 1:00 free swim/fist free by 25's
6 x 125 @ :10 rest as follows:
odds- 50 catchup free w/overkick, then 75 choice drill/kick/drill in main race stroke
evens- 75 back swim/6ks drill/swim by 25's, then 50 "blow it out the back drill"
12 x 100 as follows:
1- swim negative split free @ 1:15 (TAMKL) or 1:30 (Christian, Lilly)
2- swim 50 free, 50 main race stroke NO FREE @ 1:25 (TAMKL) or 1:40 (Christian, Lilly)
3- swim IM, desc 1-3 @ 1:35 (TAMKL) or 1:50 (Christian, Lilly)
1:00 rest, check HR immediately & OML
4 sets of:
1 x 150 kick choice easy/FAST by 25's @ 2:30 (TAMKL) or 3:00 (Christian, Lilly)
2 x 50 swim easy/FAST by 25's in main race stroke - NO FREE -@ :45 (TAMKL) or :55 (Christian, Lilly)
3 x 100 swim/kick desc 1-3 to FAST (odd rounds free, even round NO FREE) @ 1:30/1:40/1:50/2:00 (TAMKL) or 1:50/2:00/2:10/2:20 (Christian/Lilly)
Finish up with...
1 x 600 kick choice on back, 3rd 25 of each 100 is FAST; odd 100's are free, even 100's are choice NO FREE
Eat well tonight, have plenty of water and get excited for tomorrow's workout. Have a great day!
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
4 x 50 @ 1:00 free swim/fist free by 25's
6 x 125 @ :10 rest as follows:
odds- 50 catchup free w/overkick, then 75 choice drill/kick/drill in main race stroke
evens- 75 back swim/6ks drill/swim by 25's, then 50 "blow it out the back drill"
12 x 100 as follows:
1- swim negative split free @ 1:15 (TAMKL) or 1:30 (Christian, Lilly)
2- swim 50 free, 50 main race stroke NO FREE @ 1:25 (TAMKL) or 1:40 (Christian, Lilly)
3- swim IM, desc 1-3 @ 1:35 (TAMKL) or 1:50 (Christian, Lilly)
1:00 rest, check HR immediately & OML
4 sets of:
1 x 150 kick choice easy/FAST by 25's @ 2:30 (TAMKL) or 3:00 (Christian, Lilly)
2 x 50 swim easy/FAST by 25's in main race stroke - NO FREE -@ :45 (TAMKL) or :55 (Christian, Lilly)
3 x 100 swim/kick desc 1-3 to FAST (odd rounds free, even round NO FREE) @ 1:30/1:40/1:50/2:00 (TAMKL) or 1:50/2:00/2:10/2:20 (Christian/Lilly)
Finish up with...
1 x 600 kick choice on back, 3rd 25 of each 100 is FAST; odd 100's are free, even 100's are choice NO FREE
Eat well tonight, have plenty of water and get excited for tomorrow's workout. Have a great day!
Thursday, April 22, 2010
EC - what a crank yesterday!
After warmup...
4 x 100 50 choice kick, 50 ra2 la2 free drill @ :10 rest
4 x 200 @ :10 rest - 50 swim free, 50 drill/kick NO FREE
4 sets of:
1 x 75 drill/kick/drill by 25's, NO FREE @ 1:20
3 x 50** swim free/NO FREE by 25's - same stroke you drilled on the 75
**odd sets @ :45; 2nd set @ :40; 4th set @ :35
1:00 rest after 4th set, check HR
6 sets of:
3 x 50 swim choice @ :50
1 x 300 swim free @ 3:40, desc 1-3/4-6 to what you can
No rest between sets.
Finish up with...
1 x 1200 as follows:
200 pull free - br 4/2 if no snorkel
100 easy kick choice
100 drill choice
7000 scy
Hope DL's go well for you tonight, have a great day!
EC - what a crank yesterday!
After warmup...
4 x 100 50 choice kick, 50 ra2 la2 free drill @ :10 rest
4 x 200 @ :10 rest - 50 swim free, 50 drill/kick NO FREE
4 sets of:
1 x 75 drill/kick/drill by 25's, NO FREE @ 1:20
3 x 50** swim free/NO FREE by 25's - same stroke you drilled on the 75
**odd sets @ :45; 2nd set @ :40; 4th set @ :35
1:00 rest after 4th set, check HR
6 sets of:
3 x 50 swim choice @ :50
1 x 300 swim free @ 3:40, desc 1-3/4-6 to what you can
No rest between sets.
Finish up with...
1 x 1200 as follows:
200 pull free - br 4/2 if no snorkel
100 easy kick choice
100 drill choice
7000 scy
Hope DL's go well for you tonight, have a great day!
Wednesday, April 21, 2010
Wednesday, April 21, 2010
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick fly on side by 25's
1:00 rest
4 x 150 @ :10 rest - 50 ra2 la2 free drill, 25 choice drill in main race stroke
6 x 75 @ 1:30 - 25 swim free build to FAST turn, 25 "blow it out the back" fly drill, 25 breast kick on back
15 x 50 in 5 sets of 3 as follows:
1- swim negative split free w/BIG 6 beat kick on 2nd 25
2- swim fly/choice by 25's
3- swim/kick choice by 25's
TAMKL: #1 @ :50; #2 @ :45; #3 @ :40
Christian, Jenna, etc - go 12 x 50 with the following intervals:
#1 & #2 @ :55; #3 @ :45 - if you need to go the 3rd 50 @ :50, go ahead & do so
1:00 rest, check HR immediately after last 50 and OML
3 sets of:
4 x 75 @ 1:20 - 50 breast pull w/free kick, 25 FAST free kick on back (Christian, Jenna, etc...@ 1:30)
2** x 100 @ 1:20 - 50 swim free br 3, 25 kick FAST on back, 25 swim choice (Christian, Jenna, etc...@ 1:45)
1 x 150 swim IM (2 consecutive 75 IM's, NO FREE), get time and descend this 150 IM 1-3 to something juicy!
1:00 rest between sets
**In 2nd set, go 3 x 100; in 3rd set, go 4 x 100 - all on the same interval as listed.
200 easy drill = 5050 scy
Make sure you're on top of your schoolwork - springtime is no time to fall behind! Have a great day!
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick fly on side by 25's
1:00 rest
4 x 150 @ :10 rest - 50 ra2 la2 free drill, 25 choice drill in main race stroke
6 x 75 @ 1:30 - 25 swim free build to FAST turn, 25 "blow it out the back" fly drill, 25 breast kick on back
15 x 50 in 5 sets of 3 as follows:
1- swim negative split free w/BIG 6 beat kick on 2nd 25
2- swim fly/choice by 25's
3- swim/kick choice by 25's
TAMKL: #1 @ :50; #2 @ :45; #3 @ :40
Christian, Jenna, etc - go 12 x 50 with the following intervals:
#1 & #2 @ :55; #3 @ :45 - if you need to go the 3rd 50 @ :50, go ahead & do so
1:00 rest, check HR immediately after last 50 and OML
3 sets of:
4 x 75 @ 1:20 - 50 breast pull w/free kick, 25 FAST free kick on back (Christian, Jenna, etc...@ 1:30)
2** x 100 @ 1:20 - 50 swim free br 3, 25 kick FAST on back, 25 swim choice (Christian, Jenna, etc...@ 1:45)
1 x 150 swim IM (2 consecutive 75 IM's, NO FREE), get time and descend this 150 IM 1-3 to something juicy!
1:00 rest between sets
**In 2nd set, go 3 x 100; in 3rd set, go 4 x 100 - all on the same interval as listed.
200 easy drill = 5050 scy
Make sure you're on top of your schoolwork - springtime is no time to fall behind! Have a great day!
Wednesday, April 21, 2010
EC
After warmup...
3 x 10 minute swims @ 11:00 as follows:
1- 50 fist free, 50 choice drill NO FREE, 50 skulling
2- 100 swim free, 75 drill/swim/drill NO FREE, 25 choice - can be breast kick on back if that will help stretch out your legs
3- 200 pull free, 100 drill/swim choice by 25's
Check HR
12 x 150 @ :10 rest as follows:
odds- 75 swim free br 4/2 on 2nd 25, 75 drill/swim/drill breaststroke
evens- 75 swim back, 50 drill/swim dps choice, 25 skulling
12 x 50 @ :50
2- free br 4/2 on 2nd 25
2- swim NO FREE/free by 25's
1:00 rest, check HR immediately & OML
3 sets of:
6 x 50 @ 1:00 swim desc 1-3/4-6 to something juicy
4 x 25 swim FAST @ :45**
1 x 100 choice drill
1:00 rest between sets
** @ :35 in 2nd set; @ :25 in 3rd set
300 easy choice after 3rd set = 7000 scy
Stretch tonight, don't overdo it on the DL's tomorrow. Have a great day!
EC
After warmup...
3 x 10 minute swims @ 11:00 as follows:
1- 50 fist free, 50 choice drill NO FREE, 50 skulling
2- 100 swim free, 75 drill/swim/drill NO FREE, 25 choice - can be breast kick on back if that will help stretch out your legs
3- 200 pull free, 100 drill/swim choice by 25's
Check HR
12 x 150 @ :10 rest as follows:
odds- 75 swim free br 4/2 on 2nd 25, 75 drill/swim/drill breaststroke
evens- 75 swim back, 50 drill/swim dps choice, 25 skulling
12 x 50 @ :50
2- free br 4/2 on 2nd 25
2- swim NO FREE/free by 25's
1:00 rest, check HR immediately & OML
3 sets of:
6 x 50 @ 1:00 swim desc 1-3/4-6 to something juicy
4 x 25 swim FAST @ :45**
1 x 100 choice drill
1:00 rest between sets
** @ :35 in 2nd set; @ :25 in 3rd set
300 easy choice after 3rd set = 7000 scy
Stretch tonight, don't overdo it on the DL's tomorrow. Have a great day!
Tuesday, April 20, 2010
Wednesday Morning, April 21, 2010
EC
After warmup...
3 sets of:
2 x 150 @ :10 rest- 50 ra2 la2 free drill, 50 offside breathing drill, 50 1/2 ra 1/2 la back drill
1 x 200 @ 3:30 - 100 swim freestyle, 100 drill/swim backstroke by 25's
4 x 25 @ :40 - 2 kicks 1 pull breaststroke
1 x 400** pull choice free - can go 100's pull @ 1:35 if you'd like
:30 rest between sets
**in 2nd set, go 600 pull; in 3rd set, go 800 pull or swim backstroke
After 3rd set, check HR, then finish up with...
3 sets of:
2 x 75 swim free br 4/2 on 2nd 25 @ 1:10
2 x 50 swim choice NO FREE @ :50
No rest between sets.
5350 scy.
Speedwork tonight. Have a great day!
EC
After warmup...
3 sets of:
2 x 150 @ :10 rest- 50 ra2 la2 free drill, 50 offside breathing drill, 50 1/2 ra 1/2 la back drill
1 x 200 @ 3:30 - 100 swim freestyle, 100 drill/swim backstroke by 25's
4 x 25 @ :40 - 2 kicks 1 pull breaststroke
1 x 400** pull choice free - can go 100's pull @ 1:35 if you'd like
:30 rest between sets
**in 2nd set, go 600 pull; in 3rd set, go 800 pull or swim backstroke
After 3rd set, check HR, then finish up with...
3 sets of:
2 x 75 swim free br 4/2 on 2nd 25 @ 1:10
2 x 50 swim choice NO FREE @ :50
No rest between sets.
5350 scy.
Speedwork tonight. Have a great day!
Wednesday Morning, April 21, 2010
MCA
400 swim freestyle
400 reverse IM - each 100 is choice kick/drill/drill/fly kick on side by 25's
1:00 rest
4 x 200 @ :20 rest as follows:
50 ra2 la2 free drill
50 choice drill in main race stroke
50 drill - one of the drills you did last night
50 breast kick on back - drop feet down to start kick, keep knees in water
6 x 50 swim free br 3 @ :50
6 x 50 choice stroke drill/swim by 25's @ :10 rest
6 x 50 @ :50 swim free/NO FREE by 25's - 2nd 25 should be same stroke you drilled on previous set of 50's
1:00 rest - check HR immediately & OML
3 sets of:
4 x 50 drill/swim dist per stroke @ :10 rest - same stroke for all 4 x 50's
3 x 100 pull free br 3/5 by 50's @ 1:35 (br 3/7 by 50's in 2nd set; br 3/9 by 50's in 3rd set)
No rest between sets.
Check HR after 3rd set
200 easy drill before you go = 4200 scy
Do an excellent job in school today, eat well, drink plenty of water. Little speed work tonight. have a great day!
MCA
400 swim freestyle
400 reverse IM - each 100 is choice kick/drill/drill/fly kick on side by 25's
1:00 rest
4 x 200 @ :20 rest as follows:
50 ra2 la2 free drill
50 choice drill in main race stroke
50 drill - one of the drills you did last night
50 breast kick on back - drop feet down to start kick, keep knees in water
6 x 50 swim free br 3 @ :50
6 x 50 choice stroke drill/swim by 25's @ :10 rest
6 x 50 @ :50 swim free/NO FREE by 25's - 2nd 25 should be same stroke you drilled on previous set of 50's
1:00 rest - check HR immediately & OML
3 sets of:
4 x 50 drill/swim dist per stroke @ :10 rest - same stroke for all 4 x 50's
3 x 100 pull free br 3/5 by 50's @ 1:35 (br 3/7 by 50's in 2nd set; br 3/9 by 50's in 3rd set)
No rest between sets.
Check HR after 3rd set
200 easy drill before you go = 4200 scy
Do an excellent job in school today, eat well, drink plenty of water. Little speed work tonight. have a great day!
Tuesday, April 20, 2010
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/drill/kick, then last 25 "blow it out the back" drill
1:00 rest
8 x 75 @ :10 rest -
odds- 50 fist free, 25 fly kick on side
evens- 25 kick FAST free on back, 50 drill main race stroke NO FREE
6 x 100 swim freestyle @ 1:30 (TAMKL), others @ 1:50 - 3rd 25 is main race stroke NO FREE, descend the 10's 1-3/4-6 to something juicy!
1:00 rest, check HR after #6
3 x 50 drill/kick by 25's in main race stroke @ 1:00
6 x 75 @ 1:30 swim/kick/swim desc 1-3/4-6 to FAST - same stroke as 50's above
3 x 50 fist free drill @ 1:00
6 x 75 kick/swim free/kick desc 1-3/4-6 to to FAST @ 1:30
5 x 50 @ 1:00 - 25 fly pull w/free kick, 25 choice free drill
6 x 75 swim IM (NO FREE) @ 1:30 desc 1-3/4-6 to FAST
1:00 rest - check HR
Finish up with...
1 x 900- 200 kick easy/FAST by 50's, 100 choice drill (middle 200 can be with a board
200 easy drill = 5000 scy
Do an excellent job on your HW tonight. Have a great day!
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/drill/kick, then last 25 "blow it out the back" drill
1:00 rest
8 x 75 @ :10 rest -
odds- 50 fist free, 25 fly kick on side
evens- 25 kick FAST free on back, 50 drill main race stroke NO FREE
6 x 100 swim freestyle @ 1:30 (TAMKL), others @ 1:50 - 3rd 25 is main race stroke NO FREE, descend the 10's 1-3/4-6 to something juicy!
1:00 rest, check HR after #6
3 x 50 drill/kick by 25's in main race stroke @ 1:00
6 x 75 @ 1:30 swim/kick/swim desc 1-3/4-6 to FAST - same stroke as 50's above
3 x 50 fist free drill @ 1:00
6 x 75 kick/swim free/kick desc 1-3/4-6 to to FAST @ 1:30
5 x 50 @ 1:00 - 25 fly pull w/free kick, 25 choice free drill
6 x 75 swim IM (NO FREE) @ 1:30 desc 1-3/4-6 to FAST
1:00 rest - check HR
Finish up with...
1 x 900- 200 kick easy/FAST by 50's, 100 choice drill (middle 200 can be with a board
200 easy drill = 5000 scy
Do an excellent job on your HW tonight. Have a great day!
Tuesday, April 20, 2010
EC
After warmup...
3 sets of:
2 x 125 @ :15 rest as follows: 50 fist free, then 75 drill (odds) & 75 swim (evens)
3 x 30 swim/kick by 25's @ :50 (@:45 in 2nd set, @ :40 in 3rd set)
Check HR after 3rd set
3 x 100 kick @ 1:35
1 x 200 swim build to FAST/drill by 25's - same stroke throughout, NO FREE
:30 rest
3 x 100 kick @ 1:30
1 x 200 - as above, choice stroke
:30 rest
3 x 100 kick @ 1:25
1 x 200 - as above, NO FREE
:30 rest
3 x 100 kick @ 1:20
1 x 200 - as above, choice stroke
:30 rest
8 x 50 choice pull @ :45
3 x 400 kick desc 1-3 to all out FAST @ 1:00 rest
1:00 rest
With fins, finish up with...
24 x 25 as follows:
1- swim 1/2 FAST 1/2 drill @ :40
2- swim build to FAST @ :30
3- all FAST @ :20
4- LUNGBUSTER - can you equal your time from the FAST 25 swim?
:30 rest between sets.
600 easy drill/kick or pull = 7000 scy.
The TWIN entry is in, no other meets are posted yet. All drilling tomorrow morning. have a great day!
EC
After warmup...
3 sets of:
2 x 125 @ :15 rest as follows: 50 fist free, then 75 drill (odds) & 75 swim (evens)
3 x 30 swim/kick by 25's @ :50 (@:45 in 2nd set, @ :40 in 3rd set)
Check HR after 3rd set
3 x 100 kick @ 1:35
1 x 200 swim build to FAST/drill by 25's - same stroke throughout, NO FREE
:30 rest
3 x 100 kick @ 1:30
1 x 200 - as above, choice stroke
:30 rest
3 x 100 kick @ 1:25
1 x 200 - as above, NO FREE
:30 rest
3 x 100 kick @ 1:20
1 x 200 - as above, choice stroke
:30 rest
8 x 50 choice pull @ :45
3 x 400 kick desc 1-3 to all out FAST @ 1:00 rest
1:00 rest
With fins, finish up with...
24 x 25 as follows:
1- swim 1/2 FAST 1/2 drill @ :40
2- swim build to FAST @ :30
3- all FAST @ :20
4- LUNGBUSTER - can you equal your time from the FAST 25 swim?
:30 rest between sets.
600 easy drill/kick or pull = 7000 scy.
The TWIN entry is in, no other meets are posted yet. All drilling tomorrow morning. have a great day!
Monday, April 19, 2010
Monday, April 19, 2010
MCA
400 swim freestyle
400 reverse IM - 50 choice drill (reverse IM order), then 50 choice backstroke drill
1:00 rest
4 x 75 @ :10 rest drill/kick/swim by 25's in main race stroke NO FREE
2 sets of:
2 x 125 @ :20 rest - 50 fist free, 75 swim IM (NO FREE)
3 x 50 swim/kick by 25's @ 1:00 descend 1-3 to what you can
No rest between sets; check your HR immediately after 2nd set & OML
1:00 rest
8 sets of:
2 x 100 kick @ 1:45 (@ 2:15 for Claire, Christian, Jenna, etc...)
4 x 25 @ :40 - 1/2 kick FAST w/explosive underwater dolphin kick, 1/2 kick easy
:20 FAST vertical dolphin kicking
:10 rest
1 x 50 kick FAST for time - keep track of your times!
1:00 rest between sets.
300 drill after last set = 5000 scy.
Do an excellent job on your HW tonight, get excited for the rest of the week. Have a great day!
MCA
400 swim freestyle
400 reverse IM - 50 choice drill (reverse IM order), then 50 choice backstroke drill
1:00 rest
4 x 75 @ :10 rest drill/kick/swim by 25's in main race stroke NO FREE
2 sets of:
2 x 125 @ :20 rest - 50 fist free, 75 swim IM (NO FREE)
3 x 50 swim/kick by 25's @ 1:00 descend 1-3 to what you can
No rest between sets; check your HR immediately after 2nd set & OML
1:00 rest
8 sets of:
2 x 100 kick @ 1:45 (@ 2:15 for Claire, Christian, Jenna, etc...)
4 x 25 @ :40 - 1/2 kick FAST w/explosive underwater dolphin kick, 1/2 kick easy
:20 FAST vertical dolphin kicking
:10 rest
1 x 50 kick FAST for time - keep track of your times!
1:00 rest between sets.
300 drill after last set = 5000 scy.
Do an excellent job on your HW tonight, get excited for the rest of the week. Have a great day!
Monday, April 19, 2010
EC
After warmup...
12 x 75 @ :10 rest as follows...
2- 50 choice free drill, 25 breast kick on back
1- IM drill, NO FREE
1- IM swim, NO FREE
1:00 rest - check HR
3 sets of:
4 x 25 @ :35 as follows:
odds- choice breaststroke drill
evens- swim breaststroke build to FAST
2 x 50 swim breast/free by 25's @ :50*
*2nd set, go 3 x 50 @ :45
3rd set go 4 x 50 @ :40
After 3rd set, get right into...
4 x 200 @ 2:40 - 100 swim free (br 4/2 on 2nd 50), 50 kick choice, 50 swim choice
Then...
4 sets of:
1 x 100 drill/kick breaststroke by 25's @ 1:45
3 x 50 swim breaststroke desc 1-3 to what you can @ 1:10
No rest between sets.
Finish up with...
1 x 1800 as follows:
300 choice - pull free or swim back
200 kick choice moderate, except 3rd & 6th 25's are FAST
100 drill
200 easy = 6450 scy
Stretch tonight if you can. Kicking tomorrow. Have a great day!
EC
After warmup...
12 x 75 @ :10 rest as follows...
2- 50 choice free drill, 25 breast kick on back
1- IM drill, NO FREE
1- IM swim, NO FREE
1:00 rest - check HR
3 sets of:
4 x 25 @ :35 as follows:
odds- choice breaststroke drill
evens- swim breaststroke build to FAST
2 x 50 swim breast/free by 25's @ :50*
*2nd set, go 3 x 50 @ :45
3rd set go 4 x 50 @ :40
After 3rd set, get right into...
4 x 200 @ 2:40 - 100 swim free (br 4/2 on 2nd 50), 50 kick choice, 50 swim choice
Then...
4 sets of:
1 x 100 drill/kick breaststroke by 25's @ 1:45
3 x 50 swim breaststroke desc 1-3 to what you can @ 1:10
No rest between sets.
Finish up with...
1 x 1800 as follows:
300 choice - pull free or swim back
200 kick choice moderate, except 3rd & 6th 25's are FAST
100 drill
200 easy = 6450 scy
Stretch tonight if you can. Kicking tomorrow. Have a great day!
Sunday, April 18, 2010
Monday Morning, April 19, 2010
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
1:00 rest
9 x 100 @ 1:45 as follows:
1- 50 offside breathing free drill, 50 choice breaststroke drill
2- 50 choice drill NO FREE, 50 fly kick on side
3- 75 drill/kick/drill - :10 rest - 25 swim build to FAST finish, same stroke for entire 100
1:00 rest - check HR immediately & OML
5 x 50 swim/kick breaststroke @ :55
6 x 25 @ :35 - 1/2 swim FAST 1/2 drill
5 x 50 swim/kick IM order by 50's @ :50
6 x 25 @ :35 - 1/2 kick FAST with explosive dolphin kick underwater to the breakout, then easy kick to the end
5 x 50 swim/kick choice @ :45
6 x 25 @ :35 - 1/2 swim FAST 1/2 drill
5 x 50 swim free br 3 @ :40
6 x 25 @ :35 - 1/2 kick FAST with explosive underwater dolphin kick to the breakout, then easy kick to the end
1:00 rest - check HR immediately & OML
Finish up with..
1 x 900 swim backstroke - 200 negative split, 100 drill
4200 scy.
Do an excellent job in school, have a great day!
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
1:00 rest
9 x 100 @ 1:45 as follows:
1- 50 offside breathing free drill, 50 choice breaststroke drill
2- 50 choice drill NO FREE, 50 fly kick on side
3- 75 drill/kick/drill - :10 rest - 25 swim build to FAST finish, same stroke for entire 100
1:00 rest - check HR immediately & OML
5 x 50 swim/kick breaststroke @ :55
6 x 25 @ :35 - 1/2 swim FAST 1/2 drill
5 x 50 swim/kick IM order by 50's @ :50
6 x 25 @ :35 - 1/2 kick FAST with explosive dolphin kick underwater to the breakout, then easy kick to the end
5 x 50 swim/kick choice @ :45
6 x 25 @ :35 - 1/2 swim FAST 1/2 drill
5 x 50 swim free br 3 @ :40
6 x 25 @ :35 - 1/2 kick FAST with explosive underwater dolphin kick to the breakout, then easy kick to the end
1:00 rest - check HR immediately & OML
Finish up with..
1 x 900 swim backstroke - 200 negative split, 100 drill
4200 scy.
Do an excellent job in school, have a great day!
Monday morning, April 19, 2010
EC
After warmup...
9 x 100 @ 1:45 as follows:
1- 50 offside breathing free drill, 50 2 kicks 1 pull breaststroke
2- 50 choice drill NO FREE, 50 easy kick
3- 75 drill/kick/drill - :10 rest, then last 25 swim build to FAST
1:00 rest after #9, check HR
2 sets of:
3 x 150 free - br 4/2 on 2nd 50, 2 @ 1:55, 1 @ 1:45
3 x 75 swim free - br 4/2 on 2nd 25, 2 @ :55, 1 @ :50
3 x 125 swim free - br 4/2 on 2nd & 4th 25's, 2 @ 1:40, 1 @ 1:30
6 x 50 swim free - 2 @ :40, 1 @ :35
1 x 250 swim free - 150 @ 85%, last 100 @ 95%, get time & HR
1:00 rest between sets.
If there is time...
1 x 800 pull free w/snorkel- negative split each 400
200 drill = 6200 scy
Eat well, drink plenty of water. Have a great day!
EC
After warmup...
9 x 100 @ 1:45 as follows:
1- 50 offside breathing free drill, 50 2 kicks 1 pull breaststroke
2- 50 choice drill NO FREE, 50 easy kick
3- 75 drill/kick/drill - :10 rest, then last 25 swim build to FAST
1:00 rest after #9, check HR
2 sets of:
3 x 150 free - br 4/2 on 2nd 50, 2 @ 1:55, 1 @ 1:45
3 x 75 swim free - br 4/2 on 2nd 25, 2 @ :55, 1 @ :50
3 x 125 swim free - br 4/2 on 2nd & 4th 25's, 2 @ 1:40, 1 @ 1:30
6 x 50 swim free - 2 @ :40, 1 @ :35
1 x 250 swim free - 150 @ 85%, last 100 @ 95%, get time & HR
1:00 rest between sets.
If there is time...
1 x 800 pull free w/snorkel- negative split each 400
200 drill = 6200 scy
Eat well, drink plenty of water. Have a great day!
Sunday, April 18, 2010
MCA - great job last week!
400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/skulling by 25's
1:00 rest
4 x 75 @ :10 rest - 50 ra2 la2 free drill, 25 choice kick
4 x 50 @ :10 rest - 25 swim free - count strokes, 25 fist free - count strokes
3 x 100 @ 1:40 - 50 swim free br 3, 50 drill/swim NO FREE
4 x 75 swim @ 1:10 (@ 1:20 for Claire, Jenna, Lily, Christian, etc...)
odds- free/NO FREE/free by 25's
evens- NO FREE/free/NO FREE by 25's
1:00 rest - check HR
6 sets of:
2 x 100 kick choice @ 1:40 (@ 2:00 for Claire, Jenna....)
4 x 25 @ :35 kick 1/2 FAST 1/2 easy
:20 FAST vertical dolphin kick w/elbows out of water
:10 rest
1 x 50 kick FAST @ :35 (@ :45 or :50 for Claire, Jenna, etc...)
No rest between sets.
Check HR after last set
With fins:
24 x 25 as follows:
1- 1/2 FAST 1/2 drill @ :40
2- swim build to FAST @ :30
3- all swim FAST @ :20
4- LUNGBUSTER
:30 rest between sets - that's all
Finish up with...
8 x 100 pull free w/snorkel @ 1:30 (@ 1:40 for Claire, Jenna, Lilly, cChristian, etc...)
200 easy drill = 5600 scy
Make sure you're ready for the week ahead in school. Have a great day!
MCA - great job last week!
400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/skulling by 25's
1:00 rest
4 x 75 @ :10 rest - 50 ra2 la2 free drill, 25 choice kick
4 x 50 @ :10 rest - 25 swim free - count strokes, 25 fist free - count strokes
3 x 100 @ 1:40 - 50 swim free br 3, 50 drill/swim NO FREE
4 x 75 swim @ 1:10 (@ 1:20 for Claire, Jenna, Lily, Christian, etc...)
odds- free/NO FREE/free by 25's
evens- NO FREE/free/NO FREE by 25's
1:00 rest - check HR
6 sets of:
2 x 100 kick choice @ 1:40 (@ 2:00 for Claire, Jenna....)
4 x 25 @ :35 kick 1/2 FAST 1/2 easy
:20 FAST vertical dolphin kick w/elbows out of water
:10 rest
1 x 50 kick FAST @ :35 (@ :45 or :50 for Claire, Jenna, etc...)
No rest between sets.
Check HR after last set
With fins:
24 x 25 as follows:
1- 1/2 FAST 1/2 drill @ :40
2- swim build to FAST @ :30
3- all swim FAST @ :20
4- LUNGBUSTER
:30 rest between sets - that's all
Finish up with...
8 x 100 pull free w/snorkel @ 1:30 (@ 1:40 for Claire, Jenna, Lilly, cChristian, etc...)
200 easy drill = 5600 scy
Make sure you're ready for the week ahead in school. Have a great day!
Sunday, April 18, 2010
EC
After warmup...
6 x 75 @ :10 rest - 50 ra2 la2 free drill, 25 choice kick
6 x 50 @ :10 rest - 25 swim free - count strokes, 25 fist free - count strokes
4 x 100 @ 1:40 - 50 swim free br 4/2, 50 drill/swim NO FREE
6 x 75 swim @ 1:05
odds- free/NO FREE/free by 25's
evens- NO FREE/free/NO FREE by 25's
1:00 rest - check HR
6 sets of:
2 x 100 kick choice @ 1:30
4 x 25 @ :35 kick 1/2 FAST 1/2 easy
:20 FAST vertical dolphin kick w/bleach bottle
:10 rest
1 x 50 kick FAST @ :35
No rest between sets.
Check HR after last set
With fins:
9 x 150 swim @ 2:40 desc 1-3's to all out smoking FAST!
Finish up with...
8 x 100 pull free w/snorkel @ 1:20 (for every second under 1:20 on the 150's w/fins, you can skip 1 x 100)
200 easy drill (w/8 x 100 pull) = 7050 scy.
Do a good job with DL's tonight. Seven weeks from tomorrow you'll be done with school. Have a great day!
EC
After warmup...
6 x 75 @ :10 rest - 50 ra2 la2 free drill, 25 choice kick
6 x 50 @ :10 rest - 25 swim free - count strokes, 25 fist free - count strokes
4 x 100 @ 1:40 - 50 swim free br 4/2, 50 drill/swim NO FREE
6 x 75 swim @ 1:05
odds- free/NO FREE/free by 25's
evens- NO FREE/free/NO FREE by 25's
1:00 rest - check HR
6 sets of:
2 x 100 kick choice @ 1:30
4 x 25 @ :35 kick 1/2 FAST 1/2 easy
:20 FAST vertical dolphin kick w/bleach bottle
:10 rest
1 x 50 kick FAST @ :35
No rest between sets.
Check HR after last set
With fins:
9 x 150 swim @ 2:40 desc 1-3's to all out smoking FAST!
Finish up with...
8 x 100 pull free w/snorkel @ 1:20 (for every second under 1:20 on the 150's w/fins, you can skip 1 x 100)
200 easy drill (w/8 x 100 pull) = 7050 scy.
Do a good job with DL's tonight. Seven weeks from tomorrow you'll be done with school. Have a great day!
Friday, April 16, 2010
Friday, April 16, 2010
MCA - great job this week!
400 swim freestyle
400 reverse IM - 4 x 100 reverse IM's: 1 & 3 are drill, 2 & 4 are swim
1:00 rest
3 sets of:
1 x 200 - 50 fist free, 50 choice kick
:10 rest
1 x 200 - 50 swim neg split free, 50 drill/swim NO FREE
2 x 75 @ 1:20 (TAMKL) @ 1:30 (others)- kick/drill/kick by 25's - all in main race stroke, build the last 25 kick to all out FAST
No rest between sets. Check HR after 3rd set
After 3rd set, everybody together:
8 x 25 @ :40 - 1/2 swim FAST 1/2 drill ("jungle sprints")
1:00 rest
6 sets of, all @ 2:00-
1 x 50 - 20 yards FAST/30 yards drill
1 x 50 - 30 yards FAST/20 yards drill
1 x 50 all FAST
1 x 50 all drill
odd sets, the FAST part is swim
even sets, the FAST part is kick
200 easy drill before you go. Enjoy your day off tomorrow, get excited for the inter-squad kicking meet on Sunday. Have a great day!
MCA - great job this week!
400 swim freestyle
400 reverse IM - 4 x 100 reverse IM's: 1 & 3 are drill, 2 & 4 are swim
1:00 rest
3 sets of:
1 x 200 - 50 fist free, 50 choice kick
:10 rest
1 x 200 - 50 swim neg split free, 50 drill/swim NO FREE
2 x 75 @ 1:20 (TAMKL) @ 1:30 (others)- kick/drill/kick by 25's - all in main race stroke, build the last 25 kick to all out FAST
No rest between sets. Check HR after 3rd set
After 3rd set, everybody together:
8 x 25 @ :40 - 1/2 swim FAST 1/2 drill ("jungle sprints")
1:00 rest
6 sets of, all @ 2:00-
1 x 50 - 20 yards FAST/30 yards drill
1 x 50 - 30 yards FAST/20 yards drill
1 x 50 all FAST
1 x 50 all drill
odd sets, the FAST part is swim
even sets, the FAST part is kick
200 easy drill before you go. Enjoy your day off tomorrow, get excited for the inter-squad kicking meet on Sunday. Have a great day!
Friday, April 16, 2010
EC
After warmup...
16 x 50 @ :10 rest as follows:
1-4 offside breathing free drill
5-8 kick choice moderate
9-12 choice drill NO FREE
13-16 kick easy/FAST by 25's
8 x 150 as follows:
1 x 50 swim/kick choice @ :50 (all kick easy/FAST in even sets)
1 x 50 swim free @ :35 br 4/2 on 2nd 25
2 x 25 kick 1/2 FAST 1/2 easy @ :35 (jungle sprints in even sets)
Check HR after 8th set - immediately & OML
With fins, 6 sets of...
6 x 25 as follows:
1- build to FAST @ :40
2- jungle sprint @ :30
3- LUNGBUSTER @ :20
1 x 300 kick choice on back desc 1-3 & 4-6 to something juicy!
:30 rest between sets; get HR after 3rd & 6th sets.
Finish up with 3 sets of...
1 x 200 swim neg split back @ 3:00
1 x 200 swim free w/snorkel @ 2:20 - desc 2nd 100 1-3 to what you can
200 easy drill = 7100 scy.
Stretch tonight, rest up this weekend. Sunday at 11 a.m. Have a great day!
EC
After warmup...
16 x 50 @ :10 rest as follows:
1-4 offside breathing free drill
5-8 kick choice moderate
9-12 choice drill NO FREE
13-16 kick easy/FAST by 25's
8 x 150 as follows:
1 x 50 swim/kick choice @ :50 (all kick easy/FAST in even sets)
1 x 50 swim free @ :35 br 4/2 on 2nd 25
2 x 25 kick 1/2 FAST 1/2 easy @ :35 (jungle sprints in even sets)
Check HR after 8th set - immediately & OML
With fins, 6 sets of...
6 x 25 as follows:
1- build to FAST @ :40
2- jungle sprint @ :30
3- LUNGBUSTER @ :20
1 x 300 kick choice on back desc 1-3 & 4-6 to something juicy!
:30 rest between sets; get HR after 3rd & 6th sets.
Finish up with 3 sets of...
1 x 200 swim neg split back @ 3:00
1 x 200 swim free w/snorkel @ 2:20 - desc 2nd 100 1-3 to what you can
200 easy drill = 7100 scy.
Stretch tonight, rest up this weekend. Sunday at 11 a.m. Have a great day!
Thursday, April 15, 2010
Friday Morning, April 16, 2010
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick fly on side by 25's
1:00 rest
4 x 75 @ :10 rest - 50 fist free - feel water on forearms, 25 choice kick
1 x 200 @ :10 rest - 50 swim dist per stroke free, 50 choice drill free
4 x 75 @ :10 rest - 50 drill NO FREE, 25 fly kick on side
1 x 200 @ :10 rest - 50 swim/50 kick - all NO FREE
4 x 100 @ 1:40 - 50 swim free br 3, 50 swim build to FAST/drill - same stroke
1:00 rest
MILLY- won't be at pm workout, so let her go this set...
16 x 50 from a dive @ 2:00 in sets of 4:
1- FAST for 20 yards/drill for 30 yards
2- FAST for 30 yards/drill for 20 yards
3- all swim FAST
4- all drill
200 easy drill after #16 before you go. Have a great day!
Everybody else...
With fins, 6 sets of:
6 x 25 @ :40 in 2 sets of 3-
1- 1/2 FAST 1/2 drill
2- swim build to FAST
3- swim all FAST
1 x 300 kick, descend 1-3 & 4-6 to something juicy!
:30 rest between sets.
200 easy drill before you get out.
Do an excellent job in school today, eat well & get excited for tonight's workout. Have a great day!
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick fly on side by 25's
1:00 rest
4 x 75 @ :10 rest - 50 fist free - feel water on forearms, 25 choice kick
1 x 200 @ :10 rest - 50 swim dist per stroke free, 50 choice drill free
4 x 75 @ :10 rest - 50 drill NO FREE, 25 fly kick on side
1 x 200 @ :10 rest - 50 swim/50 kick - all NO FREE
4 x 100 @ 1:40 - 50 swim free br 3, 50 swim build to FAST/drill - same stroke
1:00 rest
MILLY- won't be at pm workout, so let her go this set...
16 x 50 from a dive @ 2:00 in sets of 4:
1- FAST for 20 yards/drill for 30 yards
2- FAST for 30 yards/drill for 20 yards
3- all swim FAST
4- all drill
200 easy drill after #16 before you go. Have a great day!
Everybody else...
With fins, 6 sets of:
6 x 25 @ :40 in 2 sets of 3-
1- 1/2 FAST 1/2 drill
2- swim build to FAST
3- swim all FAST
1 x 300 kick, descend 1-3 & 4-6 to something juicy!
:30 rest between sets.
200 easy drill before you get out.
Do an excellent job in school today, eat well & get excited for tonight's workout. Have a great day!
Friday Morning, April 16, 2010
EC
After warmup...
6 x 75 @ :10 rest - 50 fist free drill, 25 choice kick
1 x 200 free @ :10 rest - 50 dist per stroke, 50 choice drill
6 x 75 @ :10 rest - 50 drill NO FREE, 25 swim - same stroke stroke
1 x 200 @ :10 rest - swim/kick by 50's, NO FREE
6 x 100 @ 1:40 - 50 swim free, 50 drill/swim NO FREE
1:00 rest - check HR
SPEEDSET
Warmdown with...
6 x 150 @ :10 rest as follows
odds- pull free br 4/2 on 2nd 50
evens- drill/kick/drill by 50's choice
4600 scy
Have a great day!
EC
After warmup...
6 x 75 @ :10 rest - 50 fist free drill, 25 choice kick
1 x 200 free @ :10 rest - 50 dist per stroke, 50 choice drill
6 x 75 @ :10 rest - 50 drill NO FREE, 25 swim - same stroke stroke
1 x 200 @ :10 rest - swim/kick by 50's, NO FREE
6 x 100 @ 1:40 - 50 swim free, 50 drill/swim NO FREE
1:00 rest - check HR
SPEEDSET
Warmdown with...
6 x 150 @ :10 rest as follows
odds- pull free br 4/2 on 2nd 50
evens- drill/kick/drill by 50's choice
4600 scy
Have a great day!
Thursday, April 15, 2010
MCA - great job last night!
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/breast kick on back by 25's
1:00 rest
6 x 300 @ :10 rest as follows:
1- 50 ra2 la free drill, 50 choice drill NO FREE
2- 50 choice drill, 100 IM drill, 50 choice different drill, 100 IM swim
3- pull free br 3/5/7 by 50's
Check HR after #6 for :06, then OML
28 x 50 as follows (in 4 sets of 7):
1-4 swim/kick choice by 25's
5-7 all swim - free/NO FREE by 25's
TAMKL @ :55
JLCC @ 1:10
Check HR immediately & OML after #28
Until the end of workout...
20 Questions
Everybody gets to ask a question about their stroke, turn, race strategy, etc... (it will probably wind up being less than "20 Questions," but you get the idea), then we'll take a couple of minutes to work on it as a group.
200 easy drill before you get out to do lanelines = approximately 4500 scy.
Do an excellent job on your HW tonight, be ready for tomorrow's workout - a classic speedset, with a twist! Have a great day!
MCA - great job last night!
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/breast kick on back by 25's
1:00 rest
6 x 300 @ :10 rest as follows:
1- 50 ra2 la free drill, 50 choice drill NO FREE
2- 50 choice drill, 100 IM drill, 50 choice different drill, 100 IM swim
3- pull free br 3/5/7 by 50's
Check HR after #6 for :06, then OML
28 x 50 as follows (in 4 sets of 7):
1-4 swim/kick choice by 25's
5-7 all swim - free/NO FREE by 25's
TAMKL @ :55
JLCC @ 1:10
Check HR immediately & OML after #28
Until the end of workout...
20 Questions
Everybody gets to ask a question about their stroke, turn, race strategy, etc... (it will probably wind up being less than "20 Questions," but you get the idea), then we'll take a couple of minutes to work on it as a group.
200 easy drill before you get out to do lanelines = approximately 4500 scy.
Do an excellent job on your HW tonight, be ready for tomorrow's workout - a classic speedset, with a twist! Have a great day!
Thursday, April 15, 2010
EC
After warmup...
8 x 50 choice drill @ :10 rest
2- free
2- NO FREE
As many rounds as you can...
2 x 75 swim free br 4/2 on 2nd 25 @ 1:10 - can mix these up if you'd like
1** x 100 swim free @ 1:10 - br 4/2 on 3rd 25
**Add a single 100 in each round (2 x 75/2 x 100, then 2 x 75/3 x 100, etc...)
Get your HR after you stop
Easy 200 drill after you get your HR.
Stretch tonight before AND after your DL's. Speedset tomorrow morning. Have a great day!
EC
After warmup...
8 x 50 choice drill @ :10 rest
2- free
2- NO FREE
As many rounds as you can...
2 x 75 swim free br 4/2 on 2nd 25 @ 1:10 - can mix these up if you'd like
1** x 100 swim free @ 1:10 - br 4/2 on 3rd 25
**Add a single 100 in each round (2 x 75/2 x 100, then 2 x 75/3 x 100, etc...)
Get your HR after you stop
Easy 200 drill after you get your HR.
Stretch tonight before AND after your DL's. Speedset tomorrow morning. Have a great day!
Wednesday, April 14, 2010
Wednesday, April 14, 2010
MCA
400 swim freestyle
400 reverse IM - each 100 is 50 drill/kick by 25's, then 50 choice breaststroke drill
1:00 rest
With fins, 8 sets of:
2 x 50 breaststroke drill @ 1:00 - I'll give you the drill as we go along
1 x 25 kick FAST on back @ :40
1 x 25 LUNGBUSTER @ :40
No rest between sets.
After 8th set, take fins off, check HR
4 sets of, w/explosive underwater dolphin kick off of each wall:
4 x 50 kick on back @ :50 (1:05 for Maggie, Claire, etc...), desc 2nd 25 1-4
1 x 200 IM - each 50 is swim build to FAST/drill by 25's
:30 rest
1 x 100 kick FAST for time
1:00 rest between sets
Finish up with...
12 x 75 - 2nd 25 at 90% - swim as follows:
2- swim free br 3
2- swim free/NO FREE/free by 25's
TAMKL @ 1:10
Claire, Maggie etc...@ 1:20
100 easy = approx 5000 scy.
Hope the MCA's are going well. Tomorrow will be some more kicking and working on your 4th best stroke. Have a great day!
MCA
400 swim freestyle
400 reverse IM - each 100 is 50 drill/kick by 25's, then 50 choice breaststroke drill
1:00 rest
With fins, 8 sets of:
2 x 50 breaststroke drill @ 1:00 - I'll give you the drill as we go along
1 x 25 kick FAST on back @ :40
1 x 25 LUNGBUSTER @ :40
No rest between sets.
After 8th set, take fins off, check HR
4 sets of, w/explosive underwater dolphin kick off of each wall:
4 x 50 kick on back @ :50 (1:05 for Maggie, Claire, etc...), desc 2nd 25 1-4
1 x 200 IM - each 50 is swim build to FAST/drill by 25's
:30 rest
1 x 100 kick FAST for time
1:00 rest between sets
Finish up with...
12 x 75 - 2nd 25 at 90% - swim as follows:
2- swim free br 3
2- swim free/NO FREE/free by 25's
TAMKL @ 1:10
Claire, Maggie etc...@ 1:20
100 easy = approx 5000 scy.
Hope the MCA's are going well. Tomorrow will be some more kicking and working on your 4th best stroke. Have a great day!
Wednesday, April 14, 2010
EC
After warmup...
9 x 100 @ :10 rest
odds- 50 fist free, 50 choice kick easy/moderate by 25's
evens- 50 swim dps free, 50 drill/swim NO FREE
8 x 75 swim @ 1:10
odds- all free, build 2nd 25 to FAST
evens- swim 2nd 25 NO FREE build to FAST
1:00 rest - check HR immediately & OML
3 sets of:
3 x 150 @ 2:00 swim free - 2nd 50 @ 85-90%, br 4/2
2 x 25 swim FAST from a dive to a foot touch
2 x 150 - as above
4 x 25 - as above
1 x 150 - as above
6 x 25 - as above
100 drill @ 2:00 between sets
After 3rd set, finish up with...
6 x 100 drill/kick by 50's @ :10 rest
7000 scy
Big aerobic tomorrow, maybe some kicking too. Have a great day!
EC
After warmup...
9 x 100 @ :10 rest
odds- 50 fist free, 50 choice kick easy/moderate by 25's
evens- 50 swim dps free, 50 drill/swim NO FREE
8 x 75 swim @ 1:10
odds- all free, build 2nd 25 to FAST
evens- swim 2nd 25 NO FREE build to FAST
1:00 rest - check HR immediately & OML
3 sets of:
3 x 150 @ 2:00 swim free - 2nd 50 @ 85-90%, br 4/2
2 x 25 swim FAST from a dive to a foot touch
2 x 150 - as above
4 x 25 - as above
1 x 150 - as above
6 x 25 - as above
100 drill @ 2:00 between sets
After 3rd set, finish up with...
6 x 100 drill/kick by 50's @ :10 rest
7000 scy
Big aerobic tomorrow, maybe some kicking too. Have a great day!
Tuesday, April 13, 2010
Wednesday Morning, April 14, 2010
EC
After warmup...
2 x 250 @ :10 rest - odd 50's are choice free drill, even 50's are easy breaststroke kick
5 x 50 @ 1:00 choice drill/"blow it out the back" fly drill
6 x 75 @ 1:20 - 2 kicks 1 pull breast, last 25 fly kick on side
5 x 50 @ 1:00 - 25 ra only backstroke, 25 la only backstroke
8 x 100 @ 1:45 - 50 swim backstroke nice & relaxed, keep head back, 50 drill/swim breaststroke
3 x 350 @ :10 rest as follows:
150 pull free br 4/2 on 2nd 50
100 IM drill
50 choice kick
50 easy skulling
10 x 50 @ :55
odds- easy swim choice
evens- easy kick choice
200 easy drill = 5000 scy
Drink plenty of water today, speedwork tonight - no fins. Have a great day!
EC
After warmup...
2 x 250 @ :10 rest - odd 50's are choice free drill, even 50's are easy breaststroke kick
5 x 50 @ 1:00 choice drill/"blow it out the back" fly drill
6 x 75 @ 1:20 - 2 kicks 1 pull breast, last 25 fly kick on side
5 x 50 @ 1:00 - 25 ra only backstroke, 25 la only backstroke
8 x 100 @ 1:45 - 50 swim backstroke nice & relaxed, keep head back, 50 drill/swim breaststroke
3 x 350 @ :10 rest as follows:
150 pull free br 4/2 on 2nd 50
100 IM drill
50 choice kick
50 easy skulling
10 x 50 @ :55
odds- easy swim choice
evens- easy kick choice
200 easy drill = 5000 scy
Drink plenty of water today, speedwork tonight - no fins. Have a great day!
Tuesday, April 13, 2010
MCA
400 swim freestyle
400 reverse IM - each 100 is 75 drill/kick/drill, then last 25 is breast pull w/free kick
1:00 rest
4 x 50 ra2 la2 free drill @ 1:00
4 x 75 @ 1:15 TAMKL, @ 1:30 for Angela, Maggie, etc...25 fly kick on side, 50 drill/swim in main race stroke NO FREE
3 sets of:
1 x 100 @ 1:40 - 25 swim free build to FAST, 25 drill NO FREE
1 x 100 @ 1:40 - 25 swim same stroke as drill above, build to FAST, then 25 kick on back
4 x 25 kick FAST @ :45 - on back, look at clock for times
3 x 50 swim free/NO FREE - same stroke as drilled & swum above @ :50 (or 1:00 if need be)
1** x 50 kick FAST @ 1:00
** in 2nd set, go 3 x 50 kick FAST @ 1:00, in 3rd set, go 5 x 50 kick FAST @ 1:00
No rest between sets.
After 3rd set, check HR for :06, then...
1 x 800 pull free br 3/5/7/9 by 50's
1:00 rest
Finish up with...
1 x 100 swim backstroke w/FAST underwater dolphin kick to the breakout @ 1:30 (or @ 1:50)
1 x 50 swim free/NO FREE @ :45 (or @ :55)
1 x 100 @ 1:30 - as above
1 x 50 - as above - @ :40 (or :50)
1 x 100 as above
1 x 50 as above @ :35 (or @ :45)
Continue as long as you can make the 50 in this format
200 easy drill = approximately 4500 scy
Eat well, do an excellent job on your HW tonight. Have a great day!
MCA
400 swim freestyle
400 reverse IM - each 100 is 75 drill/kick/drill, then last 25 is breast pull w/free kick
1:00 rest
4 x 50 ra2 la2 free drill @ 1:00
4 x 75 @ 1:15 TAMKL, @ 1:30 for Angela, Maggie, etc...25 fly kick on side, 50 drill/swim in main race stroke NO FREE
3 sets of:
1 x 100 @ 1:40 - 25 swim free build to FAST, 25 drill NO FREE
1 x 100 @ 1:40 - 25 swim same stroke as drill above, build to FAST, then 25 kick on back
4 x 25 kick FAST @ :45 - on back, look at clock for times
3 x 50 swim free/NO FREE - same stroke as drilled & swum above @ :50 (or 1:00 if need be)
1** x 50 kick FAST @ 1:00
** in 2nd set, go 3 x 50 kick FAST @ 1:00, in 3rd set, go 5 x 50 kick FAST @ 1:00
No rest between sets.
After 3rd set, check HR for :06, then...
1 x 800 pull free br 3/5/7/9 by 50's
1:00 rest
Finish up with...
1 x 100 swim backstroke w/FAST underwater dolphin kick to the breakout @ 1:30 (or @ 1:50)
1 x 50 swim free/NO FREE @ :45 (or @ :55)
1 x 100 @ 1:30 - as above
1 x 50 - as above - @ :40 (or :50)
1 x 100 as above
1 x 50 as above @ :35 (or @ :45)
Continue as long as you can make the 50 in this format
200 easy drill = approximately 4500 scy
Eat well, do an excellent job on your HW tonight. Have a great day!
Tuesday, April 13, 2010
RW
400 swim freestyle
400 reverse IM - each 100 is kick/drill by 50's
1:00 rest
9 x 100 @ :10 rest as follows:
odds- 50 choice free drill, 50 choice backstroke drill
evens- 50 swim backstroke, 50 choice kick easy/FAST by 25's
8 x 50 swim free negative split @ :45
1:00 rest - check HR
3 x 50 swim/kick by 25's @ :55
2 x 25 kick FAST @ :40
1 x 100 pull free br 4/2 @ 1:30
3 x 50 swim/kick by 25's @ :50
2 x 25 kick FAST @ :40
1 x 100 pull free br 4/2 @ 1:30
3 x 50 swim/kick by 25's @ :45
2 x 25 kick FAST @ :40
1 x 100 pull free br 4/2 @ 1:30
3 x 50 swim/kick by 25's @ :40 - you'll have to hustle here!
2 x 25 kick FAST @ :40
1 x 900 as follows:
300 pull br 4/2
300 swim backstroke w/explosive breakouts
300 pull free br 4/2
200 easy drill = 4300 scy.
Eat well tonight, try to email me and let me know how these workouts are going for you. Have a great day!
RW
400 swim freestyle
400 reverse IM - each 100 is kick/drill by 50's
1:00 rest
9 x 100 @ :10 rest as follows:
odds- 50 choice free drill, 50 choice backstroke drill
evens- 50 swim backstroke, 50 choice kick easy/FAST by 25's
8 x 50 swim free negative split @ :45
1:00 rest - check HR
3 x 50 swim/kick by 25's @ :55
2 x 25 kick FAST @ :40
1 x 100 pull free br 4/2 @ 1:30
3 x 50 swim/kick by 25's @ :50
2 x 25 kick FAST @ :40
1 x 100 pull free br 4/2 @ 1:30
3 x 50 swim/kick by 25's @ :45
2 x 25 kick FAST @ :40
1 x 100 pull free br 4/2 @ 1:30
3 x 50 swim/kick by 25's @ :40 - you'll have to hustle here!
2 x 25 kick FAST @ :40
1 x 900 as follows:
300 pull br 4/2
300 swim backstroke w/explosive breakouts
300 pull free br 4/2
200 easy drill = 4300 scy.
Eat well tonight, try to email me and let me know how these workouts are going for you. Have a great day!
Tuesday, April 13, 2010
EC
After warmup...
4 x 75 @ :10 rest - 50 choice drill, 25 fly kick on side
4 x 75 @ :10 rest - 50 choice different drill, 25 different kick
4 x 75 @ 1:10 - 50 swim free/NO FREE, 25 kick
2 x 300 @ 4:15 - 50 swim choice - not all free - 50 kick
3 x 100 @ 1:15 swim free, except 3rd 25 is kick, br 4/2 on 2nd 25
8 x 25 @ :40 - 1/2 kick FAST, 1/2 kick easy
6 x 100 swim/kick by 50's @ 1:40 desc 1-3/4-6 to what you can, #3 & 6 should be juicy!
1:00 rest, check HR
**MYSTERY SET**
How close can you get to the 100's sw/k at the end of warmup?
2 sets of...
3 x 50 swim/kick by 25's @ :50
1 x 100 swim/kick by 50's @ 2:00
3 x 50 swim/kick @ :45
1 x 100 swim/kick @ 2:00
3 x 50 swim/kick @ :40
1 x 100 swim/kick @ 2:00
3 x 50 swim @ :35 (can try sw/k on 2nd set if you're feeling up to it)
1 x 100 swim/kick @ 2:00
After 2nd set, finish up with...
20 x 50 pull free w/snorkel - 4 @ :50, 4 @ :45, 4 @ :50, 4 @ :40
400 drill = 7000 scy
All drilling tomorrow, have a great day!
EC
After warmup...
4 x 75 @ :10 rest - 50 choice drill, 25 fly kick on side
4 x 75 @ :10 rest - 50 choice different drill, 25 different kick
4 x 75 @ 1:10 - 50 swim free/NO FREE, 25 kick
2 x 300 @ 4:15 - 50 swim choice - not all free - 50 kick
3 x 100 @ 1:15 swim free, except 3rd 25 is kick, br 4/2 on 2nd 25
8 x 25 @ :40 - 1/2 kick FAST, 1/2 kick easy
6 x 100 swim/kick by 50's @ 1:40 desc 1-3/4-6 to what you can, #3 & 6 should be juicy!
1:00 rest, check HR
**MYSTERY SET**
How close can you get to the 100's sw/k at the end of warmup?
2 sets of...
3 x 50 swim/kick by 25's @ :50
1 x 100 swim/kick by 50's @ 2:00
3 x 50 swim/kick @ :45
1 x 100 swim/kick @ 2:00
3 x 50 swim/kick @ :40
1 x 100 swim/kick @ 2:00
3 x 50 swim @ :35 (can try sw/k on 2nd set if you're feeling up to it)
1 x 100 swim/kick @ 2:00
After 2nd set, finish up with...
20 x 50 pull free w/snorkel - 4 @ :50, 4 @ :45, 4 @ :50, 4 @ :40
400 drill = 7000 scy
All drilling tomorrow, have a great day!
Monday, April 12, 2010
Monday, April 12, 2010
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick fly on side by 25's
1:00 rest
2 sets of:
4 x 50 @ 1:00 fist freestyle drill breathing every 3 strokes - fingers over thumbs, feel water on forearms
3 x 100 @ 1:45 (TAMKL) or 2:15 for others - 50 drill/swim by 25's in main race stroke NO FREE, then 50 kick on back easy/FAST by 25's
8 x 25 @ :45 as follows:
odds- 1/2 swim FAST 1/2 drill - free in 1st set, NO FREE in 2nd set
evens- 1/2 kick FAST w/great underwater dolphin kick, then 1/2 easy kick
No rest between sets.
1:00 rest after 2nd set - check HR for :06
6 x 100 swim as follows:
odds- BIG negative split free br 3
evens- swim IM, desc 1-3 to what you can
TAMKL - @ 1:30
Others @ 2:00
1:00 rest after #6, check HR again for :06.
Let's even out the lanes for this kick set; one kickboard per lane:
3 sets of-
1 x 50 kick FAST free w/board - keep track of your time, add all 3 together
FAST vertical dolphin kick at the wall until it's your turn again for the 50
After everybody has gone 3 rounds, put on your fins...
With fins:
3 x 200 @ 4:00 kick on back desc 1-3 to all out smoking FAST, #3 should be faster than your 3 x 50's kick w/board added together
Repeat entire set two more times - 3 rounds total
After 3rd round, if there is time, work on dolphin kick breakouts from the wall relay style
200 easy warmdown before you get out.
I hope everybody enjoyed the banquet last night! Do an excellent job with your HW tonight. Have a great day!
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick fly on side by 25's
1:00 rest
2 sets of:
4 x 50 @ 1:00 fist freestyle drill breathing every 3 strokes - fingers over thumbs, feel water on forearms
3 x 100 @ 1:45 (TAMKL) or 2:15 for others - 50 drill/swim by 25's in main race stroke NO FREE, then 50 kick on back easy/FAST by 25's
8 x 25 @ :45 as follows:
odds- 1/2 swim FAST 1/2 drill - free in 1st set, NO FREE in 2nd set
evens- 1/2 kick FAST w/great underwater dolphin kick, then 1/2 easy kick
No rest between sets.
1:00 rest after 2nd set - check HR for :06
6 x 100 swim as follows:
odds- BIG negative split free br 3
evens- swim IM, desc 1-3 to what you can
TAMKL - @ 1:30
Others @ 2:00
1:00 rest after #6, check HR again for :06.
Let's even out the lanes for this kick set; one kickboard per lane:
3 sets of-
1 x 50 kick FAST free w/board - keep track of your time, add all 3 together
FAST vertical dolphin kick at the wall until it's your turn again for the 50
After everybody has gone 3 rounds, put on your fins...
With fins:
3 x 200 @ 4:00 kick on back desc 1-3 to all out smoking FAST, #3 should be faster than your 3 x 50's kick w/board added together
Repeat entire set two more times - 3 rounds total
After 3rd round, if there is time, work on dolphin kick breakouts from the wall relay style
200 easy warmdown before you get out.
I hope everybody enjoyed the banquet last night! Do an excellent job with your HW tonight. Have a great day!
Monday, April 12, 2010
RW
400 swim freestyle
400 reverse IM drill - each 100 is drill/kick by 50's
1:00 rest
2 x 300 @ :10 rest - 50 ra2 la2 free drill, 50 choice drill NO FREE
6 x 75 @ :10 rest - 50 fist free drill, 25 fly kick on side
6 x 125 @ :10 rest - 50 swim dist per stroke free, 50 drill/swim NO FREE, 25 breast kick on back
8 x 25 @ :40 - 1/2 swim FAST 1/2 drill
1:00 rest - check HR for :06
8 sets of:
1 x 25 @ :40 swim build to FAST
1 x 25 @ :40 swim all out FAST
2 x 50 drill @ 1:00
No rest between sets.
200 easy drill after last set = 4200 scy.
Stretch tonight, eat well. Hope school is goingw ell for you. I'll try calling you again later this week. Have a great day!
RW
400 swim freestyle
400 reverse IM drill - each 100 is drill/kick by 50's
1:00 rest
2 x 300 @ :10 rest - 50 ra2 la2 free drill, 50 choice drill NO FREE
6 x 75 @ :10 rest - 50 fist free drill, 25 fly kick on side
6 x 125 @ :10 rest - 50 swim dist per stroke free, 50 drill/swim NO FREE, 25 breast kick on back
8 x 25 @ :40 - 1/2 swim FAST 1/2 drill
1:00 rest - check HR for :06
8 sets of:
1 x 25 @ :40 swim build to FAST
1 x 25 @ :40 swim all out FAST
2 x 50 drill @ 1:00
No rest between sets.
200 easy drill after last set = 4200 scy.
Stretch tonight, eat well. Hope school is goingw ell for you. I'll try calling you again later this week. Have a great day!
Monday April 12, 2010
EC - what a crank this morning!
After warmup...
2 x 300 @ :10 rest - 50 ra2 la2 free drill, 50 choice drill NO FREE
6 x 75 @ :10 rest- 50 2 kicks 1 pull breast, 25 fly kick on side
6 x 125 @ @ :10 rest- 50 swim dps free, 50 drill/swim choice NO FREE, 25 breast kick on back
8 x 25 jungle sprints @ :40
1:00 rest - check HR
With fins, 12 x 150 as follows:
1 x 25 swim FAST @ :40
1 x 25 drill @ :30
1 x 25 LUNGBUSTER @ :20
1 x 25 swim FAST - how close can you come to your 1st 25?
1 x 50 drill @ 1:00
No rest between sets
1 x 1800 as follows:
300 pull free br 4/2 on middle 100
200 drill choice - one stroke for entire 200, change strkokes from round to round if you'd like
100 easy kick
200 easy drill = 6800 scy
Stretch tonight, have plenty of water or Gatorade. Tomorrow will be more kicking. Have a great day!
EC - what a crank this morning!
After warmup...
2 x 300 @ :10 rest - 50 ra2 la2 free drill, 50 choice drill NO FREE
6 x 75 @ :10 rest- 50 2 kicks 1 pull breast, 25 fly kick on side
6 x 125 @ @ :10 rest- 50 swim dps free, 50 drill/swim choice NO FREE, 25 breast kick on back
8 x 25 jungle sprints @ :40
1:00 rest - check HR
With fins, 12 x 150 as follows:
1 x 25 swim FAST @ :40
1 x 25 drill @ :30
1 x 25 LUNGBUSTER @ :20
1 x 25 swim FAST - how close can you come to your 1st 25?
1 x 50 drill @ 1:00
No rest between sets
1 x 1800 as follows:
300 pull free br 4/2 on middle 100
200 drill choice - one stroke for entire 200, change strkokes from round to round if you'd like
100 easy kick
200 easy drill = 6800 scy
Stretch tonight, have plenty of water or Gatorade. Tomorrow will be more kicking. Have a great day!
Sunday, April 11, 2010
Monday Morning, April 12, 2010
MCA - hope the banquet was great!
400 swim free
400 reverse IM - each 100 is drill/swim/drill/fly kick on side
1:00 rest
3 sets of:
1 x 150 - 50 fist free drill br 3 (feel water on forearm), 25 breast kick on back
:10 rest
1 x 100 drill/swim choice by 25's - all the same stroke, NO FREE
:10 rest
1 x 50 swim/kick by 25's @ :45 - same stroke as the 100 above
No rest between sets.
1:00 rest after 3rd set, check HR immediately for :06 & OML
1 x 900 as follows:
200 kick (one 200 can be w/board, others on back), 50 moderate, 50 @ :90%
100 swim free br 3 w/BIG negative split - 95% on 2nd 50 - get those legs going!
1:00 rest - check HR again
Finish up with 3 sets of:
12 x 25 @ :40 in sets of 4 as follows:
1- 1/2 swim FAST 1/2 drill
2- swim build to FAST finish
3- swim all out FAST
4- LUNGBUSTER
1 x 100 kick - 50 fly on side, 50 fly on back - each 50 is easy/FAST by 25's
:30 rest between sets.
200 easy drill after 3rd set = 4000 scy
Eat well today, drink plenty of water. Have a great day!
MCA - hope the banquet was great!
400 swim free
400 reverse IM - each 100 is drill/swim/drill/fly kick on side
1:00 rest
3 sets of:
1 x 150 - 50 fist free drill br 3 (feel water on forearm), 25 breast kick on back
:10 rest
1 x 100 drill/swim choice by 25's - all the same stroke, NO FREE
:10 rest
1 x 50 swim/kick by 25's @ :45 - same stroke as the 100 above
No rest between sets.
1:00 rest after 3rd set, check HR immediately for :06 & OML
1 x 900 as follows:
200 kick (one 200 can be w/board, others on back), 50 moderate, 50 @ :90%
100 swim free br 3 w/BIG negative split - 95% on 2nd 50 - get those legs going!
1:00 rest - check HR again
Finish up with 3 sets of:
12 x 25 @ :40 in sets of 4 as follows:
1- 1/2 swim FAST 1/2 drill
2- swim build to FAST finish
3- swim all out FAST
4- LUNGBUSTER
1 x 100 kick - 50 fly on side, 50 fly on back - each 50 is easy/FAST by 25's
:30 rest between sets.
200 easy drill after 3rd set = 4000 scy
Eat well today, drink plenty of water. Have a great day!
Monday Morning, April 12, 2010
EC
After warmup...
4 sets of, all @ :10 rest, except 50 is @ :50 in 1st set, @ :45 in 2nd set, @ :40 in 3rd & 4th sets
1 x 150 - 50 fist free drill, 25 breast kick on back
1 x 100 - drill/swim choice by 25's - NO FREE
1 x 50 - as follows:
odd sets- swim free/NO FREE - same stroke as previous 100
even sets- swim/kick same stroke as previous 100
After 4th set...
8 x 100 pull free w/snorkel @ 1:20
1:00 rest - check HR immediately & OML
2 sets of:
1 x 150 @ 2:15 swim backstroke as you feel
4 x 75 swim free br 4/2 on 2nd 25 @ :55
1 x 150 swim backstroke @ 2:30 - 50 swim as you feel, 25 swim w/good tempo & strong kick, 25 drill, 50 swim smooth & strong w/quick tempo
4 x 75 swim free br 4/2 @ 2nd 25 @ :55, except #1&3 are @ :50
:30 rest between sets - no more - check HR
After 2nd set...
1 x 800 swim free for time - what can you go? How well can you swim the 2nd hallf?
200 drill = 5800 scy
Eat well today, drink plenty of water. Have a great day!
EC
After warmup...
4 sets of, all @ :10 rest, except 50 is @ :50 in 1st set, @ :45 in 2nd set, @ :40 in 3rd & 4th sets
1 x 150 - 50 fist free drill, 25 breast kick on back
1 x 100 - drill/swim choice by 25's - NO FREE
1 x 50 - as follows:
odd sets- swim free/NO FREE - same stroke as previous 100
even sets- swim/kick same stroke as previous 100
After 4th set...
8 x 100 pull free w/snorkel @ 1:20
1:00 rest - check HR immediately & OML
2 sets of:
1 x 150 @ 2:15 swim backstroke as you feel
4 x 75 swim free br 4/2 on 2nd 25 @ :55
1 x 150 swim backstroke @ 2:30 - 50 swim as you feel, 25 swim w/good tempo & strong kick, 25 drill, 50 swim smooth & strong w/quick tempo
4 x 75 swim free br 4/2 @ 2nd 25 @ :55, except #1&3 are @ :50
:30 rest between sets - no more - check HR
After 2nd set...
1 x 800 swim free for time - what can you go? How well can you swim the 2nd hallf?
200 drill = 5800 scy
Eat well today, drink plenty of water. Have a great day!
Sunday, April 11, 2010
EC
After warmup...
8 x 100 @ :10 rest - 50 choice kick, 50 drill breast or fly
4 x 50 drill @ :10 rest - choice fly or breast drill
1:00 rest
12 x 400 as follows:
odds @ :20 rest- kick on back descend 1-3 & 4-6 to something juicy!
evens- :30 rest after the 200
8 x 25 @ :40
1-3 swim IM order FAST
#4&8- kick FAST free
1 x 200 swim 100 breast/100 free or 2 x 100 IM's, desc 1-3 & 4-6
200 choice drill after last 400 = 7000 scy.
Stretch tonight, don't overdo it on your run. Have a great day!
EC
After warmup...
8 x 100 @ :10 rest - 50 choice kick, 50 drill breast or fly
4 x 50 drill @ :10 rest - choice fly or breast drill
1:00 rest
12 x 400 as follows:
odds @ :20 rest- kick on back descend 1-3 & 4-6 to something juicy!
evens- :30 rest after the 200
8 x 25 @ :40
1-3 swim IM order FAST
#4&8- kick FAST free
1 x 200 swim 100 breast/100 free or 2 x 100 IM's, desc 1-3 & 4-6
200 choice drill after last 400 = 7000 scy.
Stretch tonight, don't overdo it on your run. Have a great day!
Friday, April 9, 2010
Friday, April 9, 2010
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/kick breast on back/drill/fly kick on side by 25's
1:00 rest
3 x 200 @ :20 rest as follows:
100- drill/swim by 25's choice, but same stroke for drill & swim,
100 swim IM, descend 1-3 to what you can
1:00 rest after 3rd 200, check HR for :06
In the following set, the 25's FAST are all the same stroke in each set of 4; juicy second half on the negative split swims - really get those legs going!
4 x 25 kick FAST on back @ :45
1 x 100 swim free br 3 BIG negative split @ 2:00
4 x 25 kick FAST free w/board @ :45
1 x 150 swim free br 3 BIG negative split @ 3:00
4 x 25 kick FAST choice on back @ :45
1 x 200 swim free br 3 BIG negative split @ 4:00
4 x 25 kick FAST choice w/board @ :45
1 x 150 swim free br 3 BIG negative split @ 3:00
4 x 25 kick FAST free on back @ :45
1 x 100 swim free br 3 BIG negative split
Check HR immediately for :06 & OML
Finish up with...
1 x 1200 as follows:
200 pull w/snorkel (br 3/7 by 50's if no snorkel)
100 kick easy/FAST by 50's
200 drill = 4000 scy
Enjoy the banquet this weekend, do an excellent job on your HW. Have a great day!
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/kick breast on back/drill/fly kick on side by 25's
1:00 rest
3 x 200 @ :20 rest as follows:
100- drill/swim by 25's choice, but same stroke for drill & swim,
100 swim IM, descend 1-3 to what you can
1:00 rest after 3rd 200, check HR for :06
In the following set, the 25's FAST are all the same stroke in each set of 4; juicy second half on the negative split swims - really get those legs going!
4 x 25 kick FAST on back @ :45
1 x 100 swim free br 3 BIG negative split @ 2:00
4 x 25 kick FAST free w/board @ :45
1 x 150 swim free br 3 BIG negative split @ 3:00
4 x 25 kick FAST choice on back @ :45
1 x 200 swim free br 3 BIG negative split @ 4:00
4 x 25 kick FAST choice w/board @ :45
1 x 150 swim free br 3 BIG negative split @ 3:00
4 x 25 kick FAST free on back @ :45
1 x 100 swim free br 3 BIG negative split
Check HR immediately for :06 & OML
Finish up with...
1 x 1200 as follows:
200 pull w/snorkel (br 3/7 by 50's if no snorkel)
100 kick easy/FAST by 50's
200 drill = 4000 scy
Enjoy the banquet this weekend, do an excellent job on your HW. Have a great day!
Friday, April 9, 2010
RW
400 swim freestyle - good turns & streamlined pushoffs
400 reverse IM - each 100 is 50 choice drill, 25 swim, 25 fly kick on side
1:00 rest
6 x 75 @ :10 rest as follows:
odds- 50 ra2 la2 free drill, 25 breast kick on back
evens- 50 6 kicks 1 stroke backstroke drill, 25 choice fly drill
4 x 125 @ :10 rest as follows:
odds - 50 fist free drill, 50 2 kicks 1 pull breaststroke, 25 swim breast build to FAST finish
evens- 50 swim neg split free, 75 drill/swim/drill by 25's NO FREE
3 x 150 @ :10 rest as follows:
50 swim free br 4, 25 swim choice build to FAST, 50 swim free br 4/2, 25 kick FAST
1:00 rest, check HR immediately & OML
6 x 5-minute swims @ 6:00, descend (or, increase the distance you swim) from 1-3 & 4-6
200 easy drill after last 5-minute swim = approximately 4300 scy.
Hope school is off to a good start for you - last quarter! Enjoy some time off this weekend, have a great day!
RW
400 swim freestyle - good turns & streamlined pushoffs
400 reverse IM - each 100 is 50 choice drill, 25 swim, 25 fly kick on side
1:00 rest
6 x 75 @ :10 rest as follows:
odds- 50 ra2 la2 free drill, 25 breast kick on back
evens- 50 6 kicks 1 stroke backstroke drill, 25 choice fly drill
4 x 125 @ :10 rest as follows:
odds - 50 fist free drill, 50 2 kicks 1 pull breaststroke, 25 swim breast build to FAST finish
evens- 50 swim neg split free, 75 drill/swim/drill by 25's NO FREE
3 x 150 @ :10 rest as follows:
50 swim free br 4, 25 swim choice build to FAST, 50 swim free br 4/2, 25 kick FAST
1:00 rest, check HR immediately & OML
6 x 5-minute swims @ 6:00, descend (or, increase the distance you swim) from 1-3 & 4-6
200 easy drill after last 5-minute swim = approximately 4300 scy.
Hope school is off to a good start for you - last quarter! Enjoy some time off this weekend, have a great day!
Friday, April 9, 2010
EC - very sharp this morning
After warmup...
3 x 200 @ :10 rest - d/s/d/k by 50's - 1 x 200 free, 1 x 200 NO FREE, 1 x 200 IM
3 sets of:
6 x 25 @ :40 - 1/2 FAST 1/2 drill
200 kick choice - 100 moderate, 100 strong
:30 rest
6 x 25 @ :40 swim build to FAST finish
200 kick choice - 100 moderate, 100 strong
:30 rest
6 x 25 @ :40 swim FAST
200 kick choice - 100 moderate, 100 strong
:30 rest between sets.
Finish up with...
3 x 800 pull desc 1-3 @ :20 rest
1- moderate w/snorkel, paddles & buoy
2- strong w/buoy only br 4/2 on even 50's
3- faster than #2 w/snorkel & buoy only
200 easy drill = 7350 scy
Enjoy a day tomorrow, stretch & eat well. Sunday at 11 a.m. Have a great day!
EC - very sharp this morning
After warmup...
3 x 200 @ :10 rest - d/s/d/k by 50's - 1 x 200 free, 1 x 200 NO FREE, 1 x 200 IM
3 sets of:
6 x 25 @ :40 - 1/2 FAST 1/2 drill
200 kick choice - 100 moderate, 100 strong
:30 rest
6 x 25 @ :40 swim build to FAST finish
200 kick choice - 100 moderate, 100 strong
:30 rest
6 x 25 @ :40 swim FAST
200 kick choice - 100 moderate, 100 strong
:30 rest between sets.
Finish up with...
3 x 800 pull desc 1-3 @ :20 rest
1- moderate w/snorkel, paddles & buoy
2- strong w/buoy only br 4/2 on even 50's
3- faster than #2 w/snorkel & buoy only
200 easy drill = 7350 scy
Enjoy a day tomorrow, stretch & eat well. Sunday at 11 a.m. Have a great day!
Thursday, April 8, 2010
Friday Morning, April 9, 2010
EC
After warmup...
7 x 100 @ :10 rest
odds- 50 fist free, 50 choice drill NO FREE
evens- 50 ra2 la2 free, 50 breast kick on back
3 sets of:
2 x 75 @ :10 rest - 25 2 kicks 1 pull breast, 25 "blow it out the back" fly drill, 25 choice drill
3 x 50 swim IM order by 25's @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
1 x 150 backstroke - 50 swim neg split, 25 drill
:30 rest between sets. After 3rd set...
6 x 75 pull free br 4/2 on 2nd 25 @ 1:10
6 x 25 jungle sprints @ :40
1:00 rest - check HR
SPEEDSET: 16 x 50 @ 2:00 FAD
Warmdown with 4 x 200 @ :10 rest, odds are d-k-d-s by 50's, evens are pull
5250 scy
Have a great day!
EC
After warmup...
7 x 100 @ :10 rest
odds- 50 fist free, 50 choice drill NO FREE
evens- 50 ra2 la2 free, 50 breast kick on back
3 sets of:
2 x 75 @ :10 rest - 25 2 kicks 1 pull breast, 25 "blow it out the back" fly drill, 25 choice drill
3 x 50 swim IM order by 25's @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
1 x 150 backstroke - 50 swim neg split, 25 drill
:30 rest between sets. After 3rd set...
6 x 75 pull free br 4/2 on 2nd 25 @ 1:10
6 x 25 jungle sprints @ :40
1:00 rest - check HR
SPEEDSET: 16 x 50 @ 2:00 FAD
Warmdown with 4 x 200 @ :10 rest, odds are d-k-d-s by 50's, evens are pull
5250 scy
Have a great day!
Thursday, April 8, 2010
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/fly kick on side/drill/breast pull w/free kick - by 25's
1:00 rest
3 sets of, all @ :10 rest...
4 x 50 fist free drill - fingers over thumbs, steady kick, feel water on forearms
4 x 50 choice drill/breast kick on back - drop feet down, don't bring knees out of the water (by 25's)
4 x 50 fly kick on side/FAST kick free on back by 25's
1 x 600 kick as follows:
1st set- 50 free on back, 50 NO FREE; 100 easy, 100 FAST
2nd set- all free on back w/great streamlined dolphin kick off of each turn, 100 moderate, 100 FAST
3rd set - all free, 300 moderate, 300 FAST
1:00 rest after each set - check HR for :06 as soon as you're done with each 600
**After 3rd set, work on turns from the middle of the pool, keep in mind the "Drill Of The Day," speaking about the set up position on the turn
Stretch tonight, do an excellent job on your HW. Have a great day!
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/fly kick on side/drill/breast pull w/free kick - by 25's
1:00 rest
3 sets of, all @ :10 rest...
4 x 50 fist free drill - fingers over thumbs, steady kick, feel water on forearms
4 x 50 choice drill/breast kick on back - drop feet down, don't bring knees out of the water (by 25's)
4 x 50 fly kick on side/FAST kick free on back by 25's
1 x 600 kick as follows:
1st set- 50 free on back, 50 NO FREE; 100 easy, 100 FAST
2nd set- all free on back w/great streamlined dolphin kick off of each turn, 100 moderate, 100 FAST
3rd set - all free, 300 moderate, 300 FAST
1:00 rest after each set - check HR for :06 as soon as you're done with each 600
**After 3rd set, work on turns from the middle of the pool, keep in mind the "Drill Of The Day," speaking about the set up position on the turn
Stretch tonight, do an excellent job on your HW. Have a great day!
Thursday, April 8, 2010
RW
400 swim freestyle
400 reverse IM - each 100 is 50 drill choice, 50 kick
1:00 rest
3 sets of (2 sets free, 1 set backstroke):
1 x 300 - 50 choice drill, 50 kick ez/FAST by 25's
8 x 50 (backstroke set @ :55; 1st free set @ :50; 2nd free set @ :45)
odds- swim negative split
evens- swim/kick by 25's
Finish up with...
1 x 900 as follows:
200 pull w/choice equipment br 4/2
100 kick - descend the 4 x 25's to all out FAST
200 easy drill = 4000 scy
Hope everything is going well for you. Tomorrow will be bigger kicking. Have a great day!
RW
400 swim freestyle
400 reverse IM - each 100 is 50 drill choice, 50 kick
1:00 rest
3 sets of (2 sets free, 1 set backstroke):
1 x 300 - 50 choice drill, 50 kick ez/FAST by 25's
8 x 50 (backstroke set @ :55; 1st free set @ :50; 2nd free set @ :45)
odds- swim negative split
evens- swim/kick by 25's
Finish up with...
1 x 900 as follows:
200 pull w/choice equipment br 4/2
100 kick - descend the 4 x 25's to all out FAST
200 easy drill = 4000 scy
Hope everything is going well for you. Tomorrow will be bigger kicking. Have a great day!
Thursday, April 8, 2010
EC - BIG day today!
After warmup...
4 x 200 @ :10 rest - 50 choice free drill, 50 choice drill/swim or drill/kick NO FREE
8 x 25 @ :40 jungle sprints
1:00 rest - check HR
400 swim free w/snorkel - strong even 100's
:20 rest
4 x 100 @ 1:15 swim free br 4/2 @ middle 50
400 pull free br 4/2 on even 50's
:20 rest
4 x 100 @ 1:10 - br 4/2 on middle 50
400 pull free choice equipment
:20 rest
4 x 100 @ 1:05 - br 4/2 on middle 50
400 drill/swim backstroke by 50's
:20 rest
4 x 100 @ 1:15 - 50 swim free, 50 swim back
400 choice - pull, drill/swim, kick - your choice
:20 rest
4 x 100 @ 1:10 swim free/back by 50's
400 pull free w/snorkel
1:00 rest - get HR
With fins, finish up with...
18 x 25 @ :40
2- FAST dolphin kick LUNGBUSTER, 1 choice drill
200 drill = 7050 scy
Stretch tonight, speedset tomorrow morning. Have a great day!
EC - BIG day today!
After warmup...
4 x 200 @ :10 rest - 50 choice free drill, 50 choice drill/swim or drill/kick NO FREE
8 x 25 @ :40 jungle sprints
1:00 rest - check HR
400 swim free w/snorkel - strong even 100's
:20 rest
4 x 100 @ 1:15 swim free br 4/2 @ middle 50
400 pull free br 4/2 on even 50's
:20 rest
4 x 100 @ 1:10 - br 4/2 on middle 50
400 pull free choice equipment
:20 rest
4 x 100 @ 1:05 - br 4/2 on middle 50
400 drill/swim backstroke by 50's
:20 rest
4 x 100 @ 1:15 - 50 swim free, 50 swim back
400 choice - pull, drill/swim, kick - your choice
:20 rest
4 x 100 @ 1:10 swim free/back by 50's
400 pull free w/snorkel
1:00 rest - get HR
With fins, finish up with...
18 x 25 @ :40
2- FAST dolphin kick LUNGBUSTER, 1 choice drill
200 drill = 7050 scy
Stretch tonight, speedset tomorrow morning. Have a great day!
Wednesday, April 7, 2010
Wednesday, April 7, 2010
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
1:00 rest
3 x 100 @ 2:15 (Taylor/Allie/Milly/Kristy/Liza - "TAMKL" - go 4 @ 1:45) as follows:
50 catch-up free drill w/overkick, then 50 breast kick on back
3 x 100 @ 2:15 ("TAMKL" go 4 @ 1:45) as follows: 50 breast pull w/free kick, then 50 fly kick on side
6 x 50 @ 1:00 - @ 1:10 if necessary ("TAMKL" go 8 @ :50) as follows:
odds- swim neg split free br 3
evens- swim NO FREE/free by 25's
1:00 rest - check HR for :06
4 sets of (adjust intervals if necessary):
6 x 50 (2 sets of 3) @ :50 for TAMKL, Christian, etc...@ 1:00, others @ 1:15
1- swim free breathing every 3 strokes
1- swim/kick by 25's
1- all kick - you'll have to hustle here!
1 x 100 kick ez/FAST by 50's
1:00 rest between sets, no more than 1:00
Warmdown with an easy 200 drill - SHARP drilling, not sloppy drilling!
Approx 3800 scy (TAMKL).
Do an excellent job on your HW tonight, have a great day!
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
1:00 rest
3 x 100 @ 2:15 (Taylor/Allie/Milly/Kristy/Liza - "TAMKL" - go 4 @ 1:45) as follows:
50 catch-up free drill w/overkick, then 50 breast kick on back
3 x 100 @ 2:15 ("TAMKL" go 4 @ 1:45) as follows: 50 breast pull w/free kick, then 50 fly kick on side
6 x 50 @ 1:00 - @ 1:10 if necessary ("TAMKL" go 8 @ :50) as follows:
odds- swim neg split free br 3
evens- swim NO FREE/free by 25's
1:00 rest - check HR for :06
4 sets of (adjust intervals if necessary):
6 x 50 (2 sets of 3) @ :50 for TAMKL, Christian, etc...@ 1:00, others @ 1:15
1- swim free breathing every 3 strokes
1- swim/kick by 25's
1- all kick - you'll have to hustle here!
1 x 100 kick ez/FAST by 50's
1:00 rest between sets, no more than 1:00
Warmdown with an easy 200 drill - SHARP drilling, not sloppy drilling!
Approx 3800 scy (TAMKL).
Do an excellent job on your HW tonight, have a great day!
Wednesday, April 7, 2010
RW
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
9 x 100 as follows:
odds- 50 fist free, 50 choice kick on back @ :10 rest
evens- 50 catchup free drill, 50 fly kick on side
16 x 75 as follows:
4- kick/swim/kick @ :10 rest
4- swim free br 3 @ 1:10
12 x v50 @ :55
2- swim backstroke w/good breakouts
2- swim/kick choice by 25's
200 easy drill after #12 = 3700 scy
Hope school is off to a good start. Bigger kicking tomorrow. Have a great day!
RW
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
9 x 100 as follows:
odds- 50 fist free, 50 choice kick on back @ :10 rest
evens- 50 catchup free drill, 50 fly kick on side
16 x 75 as follows:
4- kick/swim/kick @ :10 rest
4- swim free br 3 @ 1:10
12 x v50 @ :55
2- swim backstroke w/good breakouts
2- swim/kick choice by 25's
200 easy drill after #12 = 3700 scy
Hope school is off to a good start. Bigger kicking tomorrow. Have a great day!
Wednesday Afternoon, April 7, 2010
EC
After warmup...
2 sets of:
2 x 175 @ :10 rest - 75 drill/kick/drill by 25's NO FREE, then 100 IM drill
1 x 350 @ :10 rest - 100 swim IM, 25 choice drill, 100 swim IM - faster, 25 choice drill, 100 swim IM - fastest of the 3
No rest between sets.
18 x 50 in sets of 6 as follows:
2 x 50 kick @ :50 w/board
1 x 50 swim/kick by 25's @ :40
2 x 50 swim free/NO FREE by 25's @ :45
1 x 50 swim/kick by 25's @ :35
No rest between sets of 6; check HR after #18
6 x 150 swim free w/snorkel @ 1:50
1:00 rest
24 x 100 in 6 sets of 4 as follows:
3- kick choice negative split @ 1:40
1- @ 2:00 swim/kick by 50's FAST - 50 swim is 30.5 or better
400 easy pull or drill after #24 = 7000 scy.
Stretch tonight, eat well. Big aerobic tomorrow. Have a great day!
EC
After warmup...
2 sets of:
2 x 175 @ :10 rest - 75 drill/kick/drill by 25's NO FREE, then 100 IM drill
1 x 350 @ :10 rest - 100 swim IM, 25 choice drill, 100 swim IM - faster, 25 choice drill, 100 swim IM - fastest of the 3
No rest between sets.
18 x 50 in sets of 6 as follows:
2 x 50 kick @ :50 w/board
1 x 50 swim/kick by 25's @ :40
2 x 50 swim free/NO FREE by 25's @ :45
1 x 50 swim/kick by 25's @ :35
No rest between sets of 6; check HR after #18
6 x 150 swim free w/snorkel @ 1:50
1:00 rest
24 x 100 in 6 sets of 4 as follows:
3- kick choice negative split @ 1:40
1- @ 2:00 swim/kick by 50's FAST - 50 swim is 30.5 or better
400 easy pull or drill after #24 = 7000 scy.
Stretch tonight, eat well. Big aerobic tomorrow. Have a great day!
Tuesday, April 6, 2010
Wednesday Morning, April 7, 2010
EC
After warmup...
4 x 50 @ :10 rest - 2 kicks 1 pull breaststroke
6 x 75 @ :10 rest - 25 choice skulling, 25 breast kick on back, 25 fly kick on side
4 x 50 @ :10 rest - ra2 la2 free drill
6 x 100 @ :10 rest - 50 choice breaststroke drill, 50 "blow it out the back drill"
4 x 50 @ :55 swim easy freestyle
4 x 50 @ :55 swim breast/free by 25's
1 x 400 pull free br 4/2 on even 50's
:20 rest
4 x 50 swim easy free @ :50
4 x 50 swim breast/free by 25's @ :50
1 x 400 pull free br 4/2 on even 50's
:20 rest
4 x 50 swim free @ :45 - just make interval
4 x 50 swim breast/free by 25's @ :45
1 x 1200 - 200 pull free br 4/2 on odd 50's, 200 swim backstroke
Check HR
200 easy drill = 5850scy
Eat well today and stay hydrated. Have a great day!
EC
After warmup...
4 x 50 @ :10 rest - 2 kicks 1 pull breaststroke
6 x 75 @ :10 rest - 25 choice skulling, 25 breast kick on back, 25 fly kick on side
4 x 50 @ :10 rest - ra2 la2 free drill
6 x 100 @ :10 rest - 50 choice breaststroke drill, 50 "blow it out the back drill"
4 x 50 @ :55 swim easy freestyle
4 x 50 @ :55 swim breast/free by 25's
1 x 400 pull free br 4/2 on even 50's
:20 rest
4 x 50 swim easy free @ :50
4 x 50 swim breast/free by 25's @ :50
1 x 400 pull free br 4/2 on even 50's
:20 rest
4 x 50 swim free @ :45 - just make interval
4 x 50 swim breast/free by 25's @ :45
1 x 1200 - 200 pull free br 4/2 on odd 50's, 200 swim backstroke
Check HR
200 easy drill = 5850scy
Eat well today and stay hydrated. Have a great day!
Tuesday, April 6, 2010
RW - real moderate to start
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
4 x 50 fist free drill @ 1:00
4 x 25 kick @ :45 - 1/2 FAST 1/2 easy
4 x 50 choice free drill 1:00
4 x 25 @ :45 kick - build to FAST finish
1 x 300 pull free br 4 on even 100's
1:00 rest between sets
200 easy drill after 2nd set = 2800 scy.
Last quarter at school, stay focused and keep up the good work- graduation will be here before you know it. Have a great day!
RW - real moderate to start
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
4 x 50 fist free drill @ 1:00
4 x 25 kick @ :45 - 1/2 FAST 1/2 easy
4 x 50 choice free drill 1:00
4 x 25 @ :45 kick - build to FAST finish
1 x 300 pull free br 4 on even 100's
1:00 rest between sets
200 easy drill after 2nd set = 2800 scy.
Last quarter at school, stay focused and keep up the good work- graduation will be here before you know it. Have a great day!
Tuesday, April 6, 2010
MCA - great job yesterday!
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
More work on dolphin kick...
3 sets of:
4 x 25 @ :45 - good aggressive dolphin kick underwater until you breakout, then choice FAST kick to the end
3 x 150 @ 3:00 - each 75 is drill/swim/kick FAST by 25's - choice drill/swim on the first two 25's, but drill & swim should be the same stroke - 2x through = 150 total yards
2 x 100 swim BIG negative split free breathing every 3 strokes @ 1:20 (Taylor, Milly, Allie, Liza) 1:30 or 1:45, depending on ability - one lane for each interval (one lane @ 1:20, one lane @ 1:30, one lane @ 1:45 - great dolphin kick breakouts, then BIG kick on 2nd 50!
1 minute FAST vertical dolphin kick - hands on shoulders, continuous dolphin kick
No rest between sets.
After 3rd set, wait for everybody to finish, then everybody start the following at the same time:
1 x 600 IM as follows:
6 consecutive 100 IM's, odd 100's are drill, even 100's are swim desc 1-3 to what you can, so the last 100 IM (6th overall) is swim, fastest of the day.
When you finish get your HR for :06
200 easy = 3800 scy
Tomorrow will be some longer, easier kick. Do an excellent job with your HW tonight, get excited for the summer season! Have a great day!
MCA - great job yesterday!
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
More work on dolphin kick...
3 sets of:
4 x 25 @ :45 - good aggressive dolphin kick underwater until you breakout, then choice FAST kick to the end
3 x 150 @ 3:00 - each 75 is drill/swim/kick FAST by 25's - choice drill/swim on the first two 25's, but drill & swim should be the same stroke - 2x through = 150 total yards
2 x 100 swim BIG negative split free breathing every 3 strokes @ 1:20 (Taylor, Milly, Allie, Liza) 1:30 or 1:45, depending on ability - one lane for each interval (one lane @ 1:20, one lane @ 1:30, one lane @ 1:45 - great dolphin kick breakouts, then BIG kick on 2nd 50!
1 minute FAST vertical dolphin kick - hands on shoulders, continuous dolphin kick
No rest between sets.
After 3rd set, wait for everybody to finish, then everybody start the following at the same time:
1 x 600 IM as follows:
6 consecutive 100 IM's, odd 100's are drill, even 100's are swim desc 1-3 to what you can, so the last 100 IM (6th overall) is swim, fastest of the day.
When you finish get your HR for :06
200 easy = 3800 scy
Tomorrow will be some longer, easier kick. Do an excellent job with your HW tonight, get excited for the summer season! Have a great day!
Tuesday, April 6, 2010
EC - BIG day today, be deliberate in the warmup...
After warmup...
6 x 125 @ :10 rest
odds- 50 fist free drill, 75 drill/kick/drill by 25's
evens- 50 catchup free, 75 drill/drill/swim backstroke
6 sets of:
2 x 50 swim free/NO FREE by 25's @ :50
1 x 50 swim free @ :35 - br 4/2 on 2nd 25
1 x 100 swim 50 free (2nd 25 br 4/2), 50 swim NO FREE @ 1:15
1 x 250 swim free @ 3:00 - br 4/2 on 2nd & 4th 50's
No rest between sets, check HR after last set
With fins, 8 sets of your choice:
A)
6 x 25 @ :40
1- 1/2 FAST 1/2 drill;
2- swim build to FAST finish;
3- all drill
1 x 75 @ 1:00 swim FAST
OR....
B)
2 x 25 @ :40 - 1/2 swim FAST 1/2 drill
1 x 50 swim FAST - get time
:10 rest
1 x 50 drill @ 1:00
1 x 50 LUNGBUSTER/swim, all FAST @ 1:00
Finish up with 1 x 450 pull (if going fin Set A) or 650 pull free (if going fin Set B) w/snorkel = 7000 scy.
Stretch tonight, all drilling tomorrow morning. Have a great day!
EC - BIG day today, be deliberate in the warmup...
After warmup...
6 x 125 @ :10 rest
odds- 50 fist free drill, 75 drill/kick/drill by 25's
evens- 50 catchup free, 75 drill/drill/swim backstroke
6 sets of:
2 x 50 swim free/NO FREE by 25's @ :50
1 x 50 swim free @ :35 - br 4/2 on 2nd 25
1 x 100 swim 50 free (2nd 25 br 4/2), 50 swim NO FREE @ 1:15
1 x 250 swim free @ 3:00 - br 4/2 on 2nd & 4th 50's
No rest between sets, check HR after last set
With fins, 8 sets of your choice:
A)
6 x 25 @ :40
1- 1/2 FAST 1/2 drill;
2- swim build to FAST finish;
3- all drill
1 x 75 @ 1:00 swim FAST
OR....
B)
2 x 25 @ :40 - 1/2 swim FAST 1/2 drill
1 x 50 swim FAST - get time
:10 rest
1 x 50 drill @ 1:00
1 x 50 LUNGBUSTER/swim, all FAST @ 1:00
Finish up with 1 x 450 pull (if going fin Set A) or 650 pull free (if going fin Set B) w/snorkel = 7000 scy.
Stretch tonight, all drilling tomorrow morning. Have a great day!
Monday, April 5, 2010
Monday, April 5, 2010
MCA
After warmup...
4 sets of:
12 x 25 @ :45
1- FAST dolphin kick to the breakout, then choice freestyle drill
2- FAST dolphin kick to the breakout, then FAST free kick t the end
3- FAST dolphin kick to the breakout, then fly kick on side
4- FAST dolphin kick LUNGBUSTER!
1 x 400 as follows:
50 drill/swim by 25's (free on odd sets, NO FREE on even sets)
50 kick easy/FAST by 25's
1:00 rest between sets.
Stretch your legs tonight if you can, get excited for a great long course season! Have a great day!
MCA
After warmup...
4 sets of:
12 x 25 @ :45
1- FAST dolphin kick to the breakout, then choice freestyle drill
2- FAST dolphin kick to the breakout, then FAST free kick t the end
3- FAST dolphin kick to the breakout, then fly kick on side
4- FAST dolphin kick LUNGBUSTER!
1 x 400 as follows:
50 drill/swim by 25's (free on odd sets, NO FREE on even sets)
50 kick easy/FAST by 25's
1:00 rest between sets.
Stretch your legs tonight if you can, get excited for a great long course season! Have a great day!
Sunday, April 4, 2010
Monday Afternoon, April 5, 2010
KT - I'll get there as soon as I can, but it will be after 4 p.m.
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 kick - negative split each 50
1:00 rest
8 x 75 @ :10 rest
odds- 50 catchup free drill w/strong kick, 25 fly kick on side
evens- 50 "blow it out the back" fly drill, 25 breast kick on back
6 x 300 as follows:
odds- 50 drill/swim fly, 50 kick ez/FAST
evens- swim free br 3 @ 4:00
1:00 rest after #6, get HR immediately and OML
4 x 50 kick on back @ :55
1 x 100 swim free br 3 w/strong negative split @ 1:30
1 x 100 swim-kick by 50's @ 1:30
4 x 50 kick on back @ :50
1 x 100 swim free br 3 w/stronger negative split @ 1:30
1 x 100 swim-kick by 50's @ 1:30
4 x 75 swim/kick/swim by 25's @ 1:15
15 x 50 @ :50
2- swim/kick by 25's
1- kick FAST - target under :40!
200 drill after #15 = 5450 scy
Stretch tonight, start thinking about your goals for the summer. Have a great day!
KT - I'll get there as soon as I can, but it will be after 4 p.m.
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 kick - negative split each 50
1:00 rest
8 x 75 @ :10 rest
odds- 50 catchup free drill w/strong kick, 25 fly kick on side
evens- 50 "blow it out the back" fly drill, 25 breast kick on back
6 x 300 as follows:
odds- 50 drill/swim fly, 50 kick ez/FAST
evens- swim free br 3 @ 4:00
1:00 rest after #6, get HR immediately and OML
4 x 50 kick on back @ :55
1 x 100 swim free br 3 w/strong negative split @ 1:30
1 x 100 swim-kick by 50's @ 1:30
4 x 50 kick on back @ :50
1 x 100 swim free br 3 w/stronger negative split @ 1:30
1 x 100 swim-kick by 50's @ 1:30
4 x 75 swim/kick/swim by 25's @ 1:15
15 x 50 @ :50
2- swim/kick by 25's
1- kick FAST - target under :40!
200 drill after #15 = 5450 scy
Stretch tonight, start thinking about your goals for the summer. Have a great day!
Monday Afternoon, April 5, 2010
EC
After warmup...
8 x 75 @ :10 rest
odds- 50 50 fist free drill, 25 breast kick on back
evens- 50 offside breathing free drill, 25 drill choice NO FREE
15 x 100 as follows, all @ 1:20-
1- swim negative split free br 4/2 on 2nd 50
2- swim free/NO FREE by 50's
3- swim/kick choice by 50's
1:00 rest after #15, check HR immediately & OML
16 x 200 as follows (every 4th 200 is swim BIG 2nd 50 split free @ 3:00 br 4/2, hold for 3rd 50):
1 x 150 kick negative split @ 2:30
With bleach bottle..
:20 FAST vertical kick - rotate through fly, breast & free
:10 rest
1 x 25 kick choice FAST w/board
:10 rest
1 x 25 LUNGBUSTER! @ 1:00
200 drill after last set = 6500 scy
Stretch tonight, get excited for the last part of your senior year! Have a great day!
EC
After warmup...
8 x 75 @ :10 rest
odds- 50 50 fist free drill, 25 breast kick on back
evens- 50 offside breathing free drill, 25 drill choice NO FREE
15 x 100 as follows, all @ 1:20-
1- swim negative split free br 4/2 on 2nd 50
2- swim free/NO FREE by 50's
3- swim/kick choice by 50's
1:00 rest after #15, check HR immediately & OML
16 x 200 as follows (every 4th 200 is swim BIG 2nd 50 split free @ 3:00 br 4/2, hold for 3rd 50):
1 x 150 kick negative split @ 2:30
With bleach bottle..
:20 FAST vertical kick - rotate through fly, breast & free
:10 rest
1 x 25 kick choice FAST w/board
:10 rest
1 x 25 LUNGBUSTER! @ 1:00
200 drill after last set = 6500 scy
Stretch tonight, get excited for the last part of your senior year! Have a great day!
Monday Morning, April 5, 2010
EC
After warmup...
4 x 300 as follows, all @ :10 rest
1&3: 50 ra2 la2 free drill, 50 choice drill NO FREE
#2- 75 drill/swim/drill by 25's NO FREE, 75 kick choice
#4- 75 IM drill, 75 IM swim (NO FREE on either 75)
1:00 rest after #4, check HR
6 x 50 swim/kick free by 25's @ :50
2 x 350 IM @ :20 rest desc 1-2 as follows:
-50 swim fly, big kick on 2nd 25
-100 swim back neg split
-150 swim/kick breaststroke by 25's
-50 swim free
6 x 50 swim IM order by 25's @ :45
2 x 250 swim free - br 4/2 from 150-200 - @ 3:20
6 x 50 swim backstroke @ :40
2 x 150 swim 75 back, 75 breast desc 1-2 @ :20 rest
1:00 rest, check HR immediately & OML
Finish up with...
8 x 50 pull free w/snorkel @ :40
200 choice drill
5200 scy
Hope you had no USB issues this morning, see you this afternoon. Have a great day!
EC
After warmup...
4 x 300 as follows, all @ :10 rest
1&3: 50 ra2 la2 free drill, 50 choice drill NO FREE
#2- 75 drill/swim/drill by 25's NO FREE, 75 kick choice
#4- 75 IM drill, 75 IM swim (NO FREE on either 75)
1:00 rest after #4, check HR
6 x 50 swim/kick free by 25's @ :50
2 x 350 IM @ :20 rest desc 1-2 as follows:
-50 swim fly, big kick on 2nd 25
-100 swim back neg split
-150 swim/kick breaststroke by 25's
-50 swim free
6 x 50 swim IM order by 25's @ :45
2 x 250 swim free - br 4/2 from 150-200 - @ 3:20
6 x 50 swim backstroke @ :40
2 x 150 swim 75 back, 75 breast desc 1-2 @ :20 rest
1:00 rest, check HR immediately & OML
Finish up with...
8 x 50 pull free w/snorkel @ :40
200 choice drill
5200 scy
Hope you had no USB issues this morning, see you this afternoon. Have a great day!
Friday, April 2, 2010
Saturday Morning, April 3, 2010
EC
After warmup...
2 sets of, all @ :10 rest
1 x 350 - odd 50's are offside breathing free, even 50's are "blow it out the back" fly drill
1 x 250 - odd 50's are ra2 la2 free drill, even 50's are choice breast drill
1 x 150 - 50 drill, 25 swim back, then 25 drill, 50 swim back
1:00 rest after 2nd set, check HR
8 x 25 kick @ :40 as follows:
odds- 1/2 FAST 1/2 easy;
evens- build to FAST
24 x 100 as follows:
4- swim/kick by 50's @ 1:25
4- kick @ 1:30
4- swim/kick by 50's @ 1:20
4- kick @ 1:25
1:00 rest
3 x 100 swim/kick by 50's @ 1:15
100 easy
1:00 rest
400 kick FAST for time
Get HR right away after the 400 kick
Finish up with...
3 x 300 pull free @ :20 rest - middle 100 faster tempo like yesterday
200 easy drill = 6200 scy
Enjoy some down time this weekend if you can. Hope Easter goes well at your house with all your relatives. Have a great day!
EC
After warmup...
2 sets of, all @ :10 rest
1 x 350 - odd 50's are offside breathing free, even 50's are "blow it out the back" fly drill
1 x 250 - odd 50's are ra2 la2 free drill, even 50's are choice breast drill
1 x 150 - 50 drill, 25 swim back, then 25 drill, 50 swim back
1:00 rest after 2nd set, check HR
8 x 25 kick @ :40 as follows:
odds- 1/2 FAST 1/2 easy;
evens- build to FAST
24 x 100 as follows:
4- swim/kick by 50's @ 1:25
4- kick @ 1:30
4- swim/kick by 50's @ 1:20
4- kick @ 1:25
1:00 rest
3 x 100 swim/kick by 50's @ 1:15
100 easy
1:00 rest
400 kick FAST for time
Get HR right away after the 400 kick
Finish up with...
3 x 300 pull free @ :20 rest - middle 100 faster tempo like yesterday
200 easy drill = 6200 scy
Enjoy some down time this weekend if you can. Hope Easter goes well at your house with all your relatives. Have a great day!
Thursday, April 1, 2010
Friday, April 2, 2010
MS
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
Hope you're enjoying your vacation, see you Monday!
MS
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
Hope you're enjoying your vacation, see you Monday!
Friday Afternoon, April 2, 2010
EC
After warmup...
With fins, 2 sets of:
8 x 25 @ :40 breast pull w/free kick working on FAST recovery of your bands back to the front, except....#'s 3 & 6 are LUNGBUSTER @ :20
3 x 150 breast pull w/dolphin kick @ 2:40 desc 1-3 to what you can - one set can be with paddles if you'd like
No rest between sets.
After 2nd set...
3 sets of:
2 x 50 free neg split @ :40
2 x 50 swim/kick @ :45
2 x 50 breast/free by 25's @ :50
2 x 50 free neg split @ :50
2 x 50 swim/kick @ :45
2 x 50 breast/free by 25's @ :40
1 x 300 pull free w/snorkel - middle 100 w/faster tempo to your stroke than 1st & 3rd 100's
1:00 rest between sets
After 3rd set, finish up with...
1 x 800 kick choice - 100 on back, 100 choice/board
200 easy choice drill = 6000 scy
Eat well tonight, hope your belly is getting better. Have a great day!
EC
After warmup...
With fins, 2 sets of:
8 x 25 @ :40 breast pull w/free kick working on FAST recovery of your bands back to the front, except....#'s 3 & 6 are LUNGBUSTER @ :20
3 x 150 breast pull w/dolphin kick @ 2:40 desc 1-3 to what you can - one set can be with paddles if you'd like
No rest between sets.
After 2nd set...
3 sets of:
2 x 50 free neg split @ :40
2 x 50 swim/kick @ :45
2 x 50 breast/free by 25's @ :50
2 x 50 free neg split @ :50
2 x 50 swim/kick @ :45
2 x 50 breast/free by 25's @ :40
1 x 300 pull free w/snorkel - middle 100 w/faster tempo to your stroke than 1st & 3rd 100's
1:00 rest between sets
After 3rd set, finish up with...
1 x 800 kick choice - 100 on back, 100 choice/board
200 easy choice drill = 6000 scy
Eat well tonight, hope your belly is getting better. Have a great day!
Friday Morning, April 2, 2010
KT - great job yesterday, 39.8 avg, what a crank!
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/breast kick on back by 25's
200 kick choice on back - easy/moderate by 25's
1:00 rest
9 x 200 @ :20 rest as follows-
1- 50 choice free drill, 50 2 kicks 1 pull breast drill
2- 100 swim/drill backstroke, 50 breast kick on back, 50 fly kick on side
3- 100 swim free br 3, 100 swim IM
8 x 25 @ :40 "jungle sprints" - 1/2 crazy FAST swim, 1/2 drill
1:00 rest
6 x 5-minute swims @ 6:00, desc 1-3 & 4-6 to what you can, check HR after each swim
200 easy drill choice = approx 5200 scy
Enjoy the weekend off, I'll see you on Monday. Have a great day!
KT - great job yesterday, 39.8 avg, what a crank!
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/breast kick on back by 25's
200 kick choice on back - easy/moderate by 25's
1:00 rest
9 x 200 @ :20 rest as follows-
1- 50 choice free drill, 50 2 kicks 1 pull breast drill
2- 100 swim/drill backstroke, 50 breast kick on back, 50 fly kick on side
3- 100 swim free br 3, 100 swim IM
8 x 25 @ :40 "jungle sprints" - 1/2 crazy FAST swim, 1/2 drill
1:00 rest
6 x 5-minute swims @ 6:00, desc 1-3 & 4-6 to what you can, check HR after each swim
200 easy drill choice = approx 5200 scy
Enjoy the weekend off, I'll see you on Monday. Have a great day!
Friday Morning, April 2, 2010
EC
After warmup...
4 x 50 fist free drill @ :10 rest
4 x 75 @ :10 rest drill/drill/kick choice NO FREE
4 x 50 ra2 la2 free drill @ :10 rest
2 sets of:
8 x 25 @ :40
odds- jungle sprints
evens- swim build to FAST, except #'s 4 & 8 are all drill
400 yards pulling as follows-
one set (your choice of which set) is 400 pull br 4/2 on 2nd 50 of each 100
the other set is is either 8 x 50's pull @ 45 br 4/2 throughout, or 4 x 100 pull @ 1:25 br 4/2 on 2nd 50 of each 100
1:00 rest after 2nd set, check HR
SPEEDSET: 16 x 50 @ 2:00 from a dive
Warmdown with...
2 sets of:
1 x 200 drill/kick/drill/swim by 50's
:20 rest
3 x 50 swim IM order by 25's @ :55
200 easy choice after 2nd set = 4600 scy
Remind me for the Guest Pass; be sure to stretch today, tomorrow will be your 7th straight day in the water. See you on Monday, have a great day!
EC
After warmup...
4 x 50 fist free drill @ :10 rest
4 x 75 @ :10 rest drill/drill/kick choice NO FREE
4 x 50 ra2 la2 free drill @ :10 rest
2 sets of:
8 x 25 @ :40
odds- jungle sprints
evens- swim build to FAST, except #'s 4 & 8 are all drill
400 yards pulling as follows-
one set (your choice of which set) is 400 pull br 4/2 on 2nd 50 of each 100
the other set is is either 8 x 50's pull @ 45 br 4/2 throughout, or 4 x 100 pull @ 1:25 br 4/2 on 2nd 50 of each 100
1:00 rest after 2nd set, check HR
SPEEDSET: 16 x 50 @ 2:00 from a dive
Warmdown with...
2 sets of:
1 x 200 drill/kick/drill/swim by 50's
:20 rest
3 x 50 swim IM order by 25's @ :55
200 easy choice after 2nd set = 4600 scy
Remind me for the Guest Pass; be sure to stretch today, tomorrow will be your 7th straight day in the water. See you on Monday, have a great day!
Thursday, April 1, 2010
KT
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
200 choice kick, easy/FAST by 25's
1:00 rest
12 x 50 @ :10 rest as follows:
2- ra2 la2 free drill
2- 25 "blow it out the back" fly drill, 25 choice drill NO FREE or fly
12 x 75 swim as follows:
2- 50 swim free br 3, 25 kick choice @ 1:10
2- swim free/fly/free by 5's
1:00 rest - check HR immediately & OML
18 sets of:
:20 FAST vertical dolphin kick, hands on shoulders
:10 rest
1 x 50 kick FAST @ 1:00
Check HR immediately & OML after last 50
Finish up with...
1 x 800 as follows:
150 pull free br 3/5/7 by 50's
50 fly swim build to FAST/drill by 25's
200 easy drill = 4400 scy
Eat well tonight, drink plenty of water and get excited for workout tomorrow morning! Have a great day!
KT
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
200 choice kick, easy/FAST by 25's
1:00 rest
12 x 50 @ :10 rest as follows:
2- ra2 la2 free drill
2- 25 "blow it out the back" fly drill, 25 choice drill NO FREE or fly
12 x 75 swim as follows:
2- 50 swim free br 3, 25 kick choice @ 1:10
2- swim free/fly/free by 5's
1:00 rest - check HR immediately & OML
18 sets of:
:20 FAST vertical dolphin kick, hands on shoulders
:10 rest
1 x 50 kick FAST @ 1:00
Check HR immediately & OML after last 50
Finish up with...
1 x 800 as follows:
150 pull free br 3/5/7 by 50's
50 fly swim build to FAST/drill by 25's
200 easy drill = 4400 scy
Eat well tonight, drink plenty of water and get excited for workout tomorrow morning! Have a great day!
Thursday, April 1, 2010
EC - at 1 p.m. if possible
After warmup...
4 x 50 ra2 la2 free drill @ :10 rest
6 x 100 @ 1:40 - 50 swim neg split free, 50 drill/swim choice NO FREE
6 x 25 @ :40 - 1/2 swim FAST 1/2 drill
7 x 100 swim free @ 1:15 br 4/2 on 2nd 50, except #'s 2, 4 & 6 are swim free/NO FREE by 50's @ 1:20
1 x 300 swim free - get time & HR
:30 rest
6 x 25 @ :40 - jungle sprints as above
7 x 100 swim free @ 1:15 br 4/2 on 2nd 50, except #'s 3 & 5 are swim IM @ 1:20
1 x 300 swim free, faster than #1 - get HR
:30 rest
6 x 25 @ :40 jungle sprints as above
7 x 100 swim free @ 1:15 br 4/2 on 2nd 50, except evens are swim free @ 1:05
1 x 300 swim free - FASTEST of the day!
1:00 rest, get HR immediately & OML
Finish up with...
1 x 800 kick as follows:
150 on back IM order by 50's
50 kick FAST free w/board
200 easy drill = 6250 scy
Do a good job with drylands tonight; speedset tomorrow morning. Have a great day!!
EC - at 1 p.m. if possible
After warmup...
4 x 50 ra2 la2 free drill @ :10 rest
6 x 100 @ 1:40 - 50 swim neg split free, 50 drill/swim choice NO FREE
6 x 25 @ :40 - 1/2 swim FAST 1/2 drill
7 x 100 swim free @ 1:15 br 4/2 on 2nd 50, except #'s 2, 4 & 6 are swim free/NO FREE by 50's @ 1:20
1 x 300 swim free - get time & HR
:30 rest
6 x 25 @ :40 - jungle sprints as above
7 x 100 swim free @ 1:15 br 4/2 on 2nd 50, except #'s 3 & 5 are swim IM @ 1:20
1 x 300 swim free, faster than #1 - get HR
:30 rest
6 x 25 @ :40 jungle sprints as above
7 x 100 swim free @ 1:15 br 4/2 on 2nd 50, except evens are swim free @ 1:05
1 x 300 swim free - FASTEST of the day!
1:00 rest, get HR immediately & OML
Finish up with...
1 x 800 kick as follows:
150 on back IM order by 50's
50 kick FAST free w/board
200 easy drill = 6250 scy
Do a good job with drylands tonight; speedset tomorrow morning. Have a great day!!
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