Tuesday, June 1, 2010

EC

Short week, I think this will be good:
Tue am- kicking
Tue pm- BIG quality
Wed am- aerobic, fin set (25's)
Wed pm- BIG kicking
Thu pm- short & sweet w/some speedwork with fins
Fri am- 2 sets of the speedset
(Then Fri-Sat-Sun, the meet and Mon- OFF)
Let's give that a try, we can change it up if we need to.

After warmup...
4 x 125 @ :10 rest - 50 fist free drill, 50 choice drill NO FREE, 25 fly kick on left side
4 x 75 @ :10 rest - 25 "blow it out the back" fly drill, 50 drill/swim NO FREE
6 x 50 swim/kick choice @ :50
6 x 50 swim free/NO FREE @ :45
6 x 50 swim/kick @ :45
6 x 50 swim choice - 2 @ :40, 1 @ :35
1:00 rest, check HR immediately & OML
3 sets of:
4 x 100 kick @ 1:30, make interval (@ 1:25 in 2nd set, @ 1:20 in 3rd set)
6 x 25 @ :40 - 2 kick FAST, 1 LUNGBUSTER
1 x 150 swim negative split free- 2nd 75 is 85% in 1st set; 90% in 2nd set; all out in 3rd set
:30 rest
1 x 100 kick FAST for time
1:00 rest between sets, check HR after each 100 kick
200 drill after 3rd set = 5600 scy
Do an excellent job in school today- less than ten days to go! Have a great day!

Sunday, May 30, 2010

MCA - intervals listed are for KT, will adjust for others as necessary

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill by 25's reverse IM order, then 25 1/2 spin drill backstroke 1/2 swim back with same tempo as spin drill
1:00 rest
4 x 200 @ :10 rest as follows:
odds- 50 choice free drill, 100 IM swim, 50 choice drill in main race stroke NO FREE
evens- kick negative split each 50
6 x 50 swim/kick choice by 25's @ :55
6 x 50 swim main race stroke- NO FREE/free by 25's @ :50
6 x 50 swim/kick choice by 25's @ :45
6 x 50 swim free br 3 @ :40
1:00 rest, check HR immediately & OML
3 sets of:
4 x 100 kick choice @ 1:45**- make the interval (@ 1:35 in 2nd set, @ 1:30 in 3rd set)
6 x 25 @ :40- 2 kick FAST, 1 LUNGBUSTER
1 x 150 swim negative split free - 2nd 75 is 85% in 1st set, 90% in 2nd set, all out in 3rd set
:30 rest
1 x 100 kick FAST for time
1:00 rest between sets.
100 easy after 3rd set, then...
MYSTERY SET
200 drill before you get out = approximately 6000 scy.
Do an excellent job on your HW this weekend, and wear your sunscreen if you're going to be outside for any length of time. Have a great day!

Sunday, May 30, 2010

EC & AL- LCM @ UM
I'll miss seeing both of you swim this workout!

400 swim freestyle
400 reverse IM - each 100 is 25 drill, 25 swim, 25 drill, 25 kick
200 skulling
1:00 rest
4 x 150 @ :10 rest- 50 free drill (1/2 choice 1/2 fist), 50 drill NO FREE, 50 kick choice- loosen up your legs
4 x 50 swim @ :50
1 x 100 choice drill/kick by 50's @ 2:00
4 x 50 swim @ :45
1 x 100 choice drill/kick by 50's @ 2:00
4 x 50 swim @ :55 - build & descend 1-4 to what you can
4 x 100 kick @ 2:00 - 50 build to strong at the turn, then 25 FAST, then last 25 moderate
1:00 rest, check HR immediately & OML
4 sets of:
3 x 100 @ 1:50 (adjust interval to 2:00 if necessary) swim at 400 Free Goal Pace - EC @ 1:07's= under 4:30
1 x 400 pull free - concentrate on good hip rotation & finishing your stroke, but descend these 1-4 to what you can
1:00 rest between sets
200 easy drill after last set = 5800 LCM
Stretch tonight, eat well. DON'T OVERDO IT ON THE DRYLANDS. DON'T OVERDO IT ON THE DRYLANDS. Enjoy your day off tomorrow!

Saturday, May 29, 2010

EC

After warmup...
6 x 200 @ :20 rest
odds- drill/swim dps by 50's - free drill is offside breathing; breast drill is 2 kicks 1pull
evens- kick moderate neg split: #2 is by 25's; #4 is by 50's; #6 is by 100's
4 x 50 swim choice @ :50
4 x 75 drill/swim/drill by 25's @ 1:15
8 x 50 swim choice @ :50
4 x 100 @ 1:45- 50 drill/swim IM order, 50 choice kick
12 x 50 swim choice @ :50
8 x 75 @ 1:10-
2- swim back
2- swim IM, NO FREE
1 x 600 pull free br 4/2 on 1st & 3rd 200, or all w/snorkel
200 drill = 5500 scy.
Stretch today, drink lots of water and wear your sunscreen at those parties today! It's not looking good for tomorrow, but I'll text you this afternoon & let you know for sure. Have a great day!

Friday, May 28, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
1:00 rest
8 x 50 @ 1:00 in sets of 2:
2- choice free drill
2- choice NO FREE
4 sets of:
1 x 150 as follows:
50 swim/drill, 50 swim/kick, 50 swim build/dps - by 25's
:10 rest
4 x 50 @ :55 as follows (@ :50 in even sets): (Maggie, Ally @ 1:00 & 55; KT @ :50 & :45)
odd 50's: swim/kick
even 50's: kick
No rest between sets.
1 x 400 - 50 skull/drill by 25's, then 50 swim neg split - build 2nd 25
SPEEDSET
POLO
KT:- fly set in shallow end with fins
Enjoy the nice weather this weekend - wear your sunscreen, and make time for your HW! Have a great day!

Friday, May 28, 2010

EC

After warmup...
8 x 50 @ :10 rest in sets of 2:
2- choice free drill
2- choice NO FREE
4 sets of:
1 x 150 as follows:
50 swim/drill, 50 swim/kick, 50 swim build/dps - by 25's
:10 rest
4 x 50 @ :50 as follows (@ :45 in even sets):
odd 50's: swim/kick
even 50's: kick
No rest between sets.
1 x 400 - 50 skull/drill by 25's, then 50 swim neg split - build 2nd 25 to FAST
1:00 rest, check HR
3 sets of:
2 x 75 swim FAST @ 1:45
1 x 150 drill choice @ 1:00 rest
2 x 75 swim FAST @ 1:45
1 x BROKEN 150- 3 x 50 swim FAST @ :10 rest
1 x 400 - some combo of drilling/pulling/light kicking
1:00 rest between sets.
With fins, finish up with:
24 x 25 @ :40 - the usual sets of 4
200 easy drill = 7000 scy.
Stretch tonight, enjoy some time with your family. All easy pulling & drilling tomorrow. Have a great day!

Friday Morning, May 28, 2010

MCA - Kristy, Lily, Milly* & Christian
* Milly: fly speedset today instead of another freestyle set

400 swim freestyle
400 reverse IM- each 100 is 50 drill/50 kick
1:00 rest
4 x 75 @ :10 rest- 50 fist free drill, 25 breast kick on back
4 x 100 @ 1:45- 50 drill/swim free, 50 drill/swim NO FREE (fly pull w/free kick if going fly)
18 x 50 @ :55 as follows:
odds- swim backstroke
evens- choice swim dist per stroke/drill by 25's, change strokes after every 2nd even 50
1:00 rest, check HR
MS-
SPEEDSET: 16 x 50 @ 2:00
1- 20 yards FAST/30 yards drill
2- 30 yards FAST/20 yards drill
3- all FAST
4- all drill
Warmdown until you have to get out. Have an excellent weekend at your cabin, we'll miss you tonight!
Kristy, Lily, Christian-
Go through this until you have to get out...
1 x 300 pull free br 3/5/7 by 50's
:20 rest
1 x 200 choice kick - all moderate
:20 rest
1 x 100 drill - should be in 4th best stroke in even sets.
:20 rest
4 x 50 @ 1:00 drill/swim dist per stroke in 4th best stroke OR main race stroke
No rest between sets.
Do an excellent job in school today - eat well, stay hydrated. Something FAST for tonight to wrap up the week. Have a great day!

Friday Morning, May 28, 2010

EC

After warmup...
4 x 75 @ :10 rest- 50 fist free, 25 breast kick on back
4 x 100 @ 1:45- 50 drill/swim free, 50 drill/swim NO FREE
4 x 175 @ 3:30 as follows:
50 swim free
75 choice kick - middle 25 is build to strong
50 swim build to FAST/drill by 25's NO FREE
18 x 50 @ :55 (last 12 @ :50 if you're feeling up to it)
odds- swim backstroke
evens- choice, but no more than two in a row of the same thing - ex: back/free/back/free/back/breast swim-kick
1:00 rest, check HR immediately & OML
SPEEDSET
Warmdown with 100 drill/100 swim/100 kick until you have to go. Have a great day!

Thursday, May 27, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's

1:00 rest
9 x 50 @ 1:00 as follows:
odds- drill/swim by 25's in main race stroke NO FREE
evens- fly pull with free kick/swim fly by 25's - head down before your hands come around
6 x 125 @ :10 rest
1-3: 100 swim negative split free, 25 fly kick on side build to FAST
4-6: 100 swim IM, desc 1-3 to what you can, then 25 fly kick on side FAST
8 x 25 @ :40 as follows:
odds- 1/2 swim FAST 1/2 drill in main race stroke
evens- swim fly build to FAST - breathe every other stroke here - and not on the first stroke!
1:00 rest, check HR immediately & OML
5 sets of:
1 x 200 kick negative split on back @ 3:30 (AS & KT - AS w/board), Lily & Christian @ 4:00; Maggie, Allie & Claire go a 150 kick neg split @ 4:00 - 2nd 75 should be STRONG!
4 x 25 kick FAST @ :45
3 x 50** @ 1:10 kick desc 1-3 to super-duper all out FAST!
**- in 2nd set, go 3 x 75 kick desc 1-3 to super-duper all out FAST @ 1:45 - everybody together;
in 3rd set, go 3 x 100 kick descend 1-3 to super-duper all out FAST @ 2:30 - everybody together;
in the 4th set, go back to 75's descend;
in the 5th set, go back to 50's descend - crank it up on the all super-duper all out FAST part!!
No rest between sets - we need to keep this set moving!
200 drill after 5th set, then work on starts.
Do an excellent job on your HW tonight, make sure you're preparing for your exams! Have a great day!

Thursday, May 27, 2010

EC

After warmup...
4 x 50 @ 1:00 ra2 la2 free drill
4 x 50 @ 1:00 swim free dist per stroke/fist free drill by 25's
8 x 100 as follows:
2- 50 drill/swim by 25's NO FREE, 50 choice kick @ 1:45
2- swim/kick free by 50's @ 1:30
6 x 50 swim/kick by 25's as follows:
2- choice @ :45
1- free @ :35
1:00 rest, check HR immediately & OML
4 sets of:
1 x 250 swim free @ 3:00 - br 4/2 on middle 50
2 x 150 swim free @ 1:50 - br 4/2 on middle 50
3 x 50 swim free @ :40 - br 4/2 on 2nd 25
1** x 200 swim free @ 2:15
1:00 rest after each set, check HR immediately after each set
**- add 1 x 200 free in each round, so 4 x 200 in 4th set.
After last set, 200 drill = 7500 scy.
Stretch & ice again tonight. DON'T OVERDO IT ON THE DRYLANDS. DON'T OVERDO IT ON THE DRYLANDS. Text me tonight before you go to sleep and let me know how you're feeling; if we need to skip the speedset tomorrow morning, it won't be the end of the world, but let me know so I know how to plan. Thanks for being honest with me about this. Have a great day!

Thursday Morning, May 27, 2010

MS - great job hustling over here this morning!

400 swim free
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
14 x 50 @ :10 rest as follows:
odds- choice free drill
evens- 25 "blow it out the back" fly drill, 25 choice kick
8 x 75 as follows:
2- 50 swim backstroke, 25 choice drill @ 1:20
2- swim free @ 1:10- build 2nd 25 to FAST
4 x 25 @ :40 jungle sprints - 1/2 swim FAST, 1/2 drill
1:00 rest, check HR
3 sets of:
6 x 100 swim at pace - mile pace @ 1:30; 1000 pace @ 1:40, 1650 pace @ 1:50
400 pull free br 3/5/3/7 by 50's
1:00 rest between sets.
Do an excellent job in school today, I hope your driving hour goes well. Have a great day!

Wednesday May 26, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is 25 fly kick on side, then drill/drill/swim by 25's
1:00 rest
6 x 200 @ :20 rest
odds- 50 ra2 la2 free drill, 100 swim negative split free, 50 breast kick on back
evens- 50 breast pull w/free kick, 100 spin drill/swim drill backstroke by 25's, 50 "blow it out the back" fly drill
1:00 rest after #6, check HR for :06 & OML
3 sets of:
1 x 25 fly pull w/free kick @ :40
1 x 50 catch-up free drill w/overkick @ 1:00
1 x 75 @ 1:30 - 25 1/2 spin back drill 1/2 swim back w/same tempo as spin drill, then 50 swim neg split back w/same tempo as spin drill
1 x 100 @ 1:45 (@ 2:00 for Maggie, Allie & Claire) - 25 2 kicks 1 pull breaststroke, then 25 swim breaststroke build to FAST - squeeze feet together at the end of the kick, let your hips come up to the surface
1 x 75 @ 1:30 - 25 kick strong (85%), 25 choice drill, 25 kick FAST (all out)
1 x 50 @ 1:00 drill in 4th best stroke, NO FREE
1 x 25 swim FAST in 4th best stroke, same stroke as 50 drill above
No rest between sets.
After 3rd set...
15 x 100 swim free as follows:
AS/MS/KT 2 neg split @ 1:25, 1 swim @ 1:15
Lily, Christian 2 neg split @ 1:35, 1 swim @ 1:25
Maggie/Allie/Chris - go 12 x 100, 2 neg split @ 1:50, 1 swim @ 1:35
200 drill after last 100, then work on starts.
Do an excellent job on your HW tonight. Have a great day!

Wednesday, May 26, 2010

TB

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
1:00 rest
6 x 200 @ :20 rest as follows:
odds- 50 ra2 la2 free drill, 100 swim dist per stroke free, 50 fly kick on side
evens- 50 6 kicks 1 stroke back drill, 100 swim back, 50 breast kick on back
4 sets of:
1 x 150 drill/kick by 25's @ 2:45
4 x 25 @ :40 swim same stroke as 150-
odds are 1/2 FAST 1/2 drill;
evens are swim build to FAST
No rest between sets.
Finish up with...
12 x 50 swim @ :50
2- free;
2- NO FREE/free by 25's
2- swim/kick choice
400 pull after #12 = 4000 scy.
Do an excellent job at the camp, really enjoy the environment! Try to keep track of the workouts if you can, and be sure to drink plenty of water throughout the weekend! Have a great day!

Wednesday, May 26, 2010

EC - all kicking today on your back

After warmup...
8 x 50 @ 1:00 - 25 ra2 la2 fre drill, 25 choice drill NO FREE
9 x 200 @ :20 rest
1- 50 offside breathing free drill, 100 swim dist per stroke free, 50 fly kick on left side
2- 50 1/2 ra 1/2 la back drill, 100 swim dist per stroke back, 50 breast kick on back
3- 50 choice drill, 50 choice swim
1:00 rest after #9, check HR & put on fins
With fins:
6 x 25 @ :40- "blow it out the back" fly drill
4 x 100 @ 1:40 - 50 choice kick on back or side, 50 choice breaststroke drill
6 x 75 @ 1:15- 50 6 kicks 1 stroke backstroke, 25 kick free on back w/arms toward ceiling
12 x 50 @ :55 as follows:
2- 25 LUNGBUSTER, 25 choice drill
2- 25 swim build to FAST (same stroke you drilled on the 2nd 25 above), then 25 fly kick on side or choice skulling
1:00 rest, check HR & take off fins
Finish up with...
1 x 1200 as follows:
300 pull w/snorkel, no paddles
200 kick easy/moderate, easy/strong by 25's (twice)
100 easy choice skulling
2 times through = 1200
200 drill = 56200 scy.
Stretch as best you can again tonight; I would think no drylands with that right arm is a prudent move this week (you can do your DL's like I lift- ONE ARM ONLY). Text me tomorrow by about 9 am and let me know how you're feeling. Have a great day!

Wednesday Morning, May 26, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
1:00 rest
8 x 100 @ :15 rest
2- 50 fist free drill, 50 choice drill NO FREE
2- 50 drill/swim by 25's NO FREE, 50 kick choice on back
4 x 300 @ :20 rest
odds- pull free br 3/5/7 by 50's if not using snorkel
evens- swim backstroke - focus on great dolphin kick off of every turn, all the way to the breakout!
3 sets of:
2 x 75 @ 1:20 - 50 drill in main race stroke, 25 fly kick on side
2 x 50 @ 1:00 - swim dist per stroke, same stroke as 50 drill above
No rest between sets
With fins, finish up with:
20 x 25 @ :40 in sets of 4:
1- 1/2 swim FAST 1/2 drill
2- swim build to FAST
3- all drill
4- swim all FAST
Change strokes after sets of 4 if you'd like
200 drill before you go = 4250 scy.
Do an excellent job in school, get excited for swimming outside! Have a great day!

Wednesday Morning, May 26, 2010

EC - what an impressive set of 50's yesterday!

After warmup...
12 x 75, all @ :10 rest as follows:
2- 50 ra2 la2 free drill, 25 breast kick on back
2- drill/drill/swim by 25's NO FREE
2- swim free/NO FREE/free
After #12, continue right into...
4 x 300 @ :20 rest
odds- pull free br 4/2 on even 50's (#1), w/snorkel (#3)
evens- swim backstroke, good hip rotation
12 x 50 swim choice @ :55
1:00 rest, check HR
With fins:
12 x 25 @ :40 breaststroke drill - I'll time stroke cycles
20 x 25 @ :40 - the usual sets of 4
No fins - 200 drill
4700 scy
Work on starts before you go. Hope your school doesn't smell today. This afternoon will be some sort of speedwork - I think. Have a great day!

Tuesday, May 25, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is 50 choice breaststroke drill, then 50 drill/kick by 25's reverse IM order
1:00 rest
12 x 75 @ :10 rest as follows:
2- drill/kick/drill by 25 (same stroke for both 75's)
2- swim free br 3 with BIG 6 beat kick on 2nd 25
2- swim NO FREE/free/NO FREE by 25's - build 1st & 3rd 25 to FAST
1 x 300 as follows:
25 swim free build to FAST turn
25 swim in main race stroke - 1/2 FAST 1/2 swim dps
25 drill in main race stroke
1:00 rest, check HR
TB:
9 x 400 as follows in sets of 3
300 swim IM (3 x 100 IM's continuously), then 100 swim in stroke IM order, desc 1-3 to FAST
Finish up with...
15 x 50 swim free - 2 @ :45, 1 @ :35
AS & KT:
5 sets of:
3 x 75 swim @ 1:40, desc 1-3 to juicy FAST
3 x 25 swim FAST @ :45 (even sets @ :10 rest)
100 drill @ 1:00 rest
Finish up with...
1 x 800 - 400 pull br 3/5/7/9 by 50's (KT) or 4/2 (AS), 200 kick choice ez/FAST by 25's, 200 drill PERFECT
MS:
2 sets of:
1 x 275 @ 3:45 swim free w/great turns & breakouts
2 x 175 @ 2:45 - 100 swim free, 75 swim IM
3 x 125 @ 1:30 - swim free
1 x 125 drill choice @ 2:30
2 x 175 @ 2:45 - 100 swim IM, 75 kick
3 x 275 swim free @ 4:30 desc 1-3 to something smoking FAST
No rest between sets.
Finish up with...
15 x 50 swim as follows:
2- NO FREE/choice by 25's @ :50
1- swim free @ :40 (:35 if you're feeling up to it)
Lily, Christian, Maggie, Claire, Allie:
6 sets of:
3 x 100 swim free @ 1:25 (1:30 if necessary) Lily, Christian; @ 1:45 Maggie, Claire, Allie
2 x 50 swim IM order by 25's @ :50 Lily, Christian; @ 1:00 Maggie, Claire, Allie
1 x 100 swim IM FAST
1:00 rest between sets.
200 drill PERFECT after the 3rd set
After the 6th set, finish up with...
1 x 400 pull free br 3/5/7/9 by 50's, then...
Work on starts.
Do an excellent job with your HW, get excited for swimming outside. Have a great day!

Tuesday, May 25, 2010

EC

After warmup...
7 x 100 @ :10 rest
odds- 50 fist free, 50 drill NO FREE
evens- 50 swim/drill choice, 50 kick choice
1 x 300 - 100 swim IM, 50 choice skulling
3 x 100 @ 1:40 swim free/NO FREE by 50's
1 x 700 swim-
odd 100's- 50 swim neg split free, 50 drill/swim breaststroke
even 100's- swim backstroke
8 x 25 @ :40 jungle sprints
1:00 rest, check HR
6 sets of:
2 x 75 drill/kick/drill by 25's @ 1:30
4 x 50 @ 1:10 swim at 2nd 50 split of 100 Goal Time
1 x 150 @ 2:20 swim neg split free - br 4/2 from 75 to 125, under :45 for 2nd 75
No rest between sets.
400 drill or pull after 3rd & 6th sets.
7000 scy.
Tomorrow am all drilling, then speedwork tomorrow afternoon. Have a great day!

Monday, May 24, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is 75 drill/swim/drill by 25's, then last 25 is 1/2 spin backstroke drill, 1/2 swim backstroke with same tempo as spin drill
1:00 rest
4 x 50 @ 1:00 choice drill/swim by 25's free
3 x 150 @ :10 rest- 50 swim free br 3, 25 choice kick build to FAST, 50 drill/swim by 25's NO FREE, 25 kick 1/2 FAST 1/2 easy
15 x 50 as follows:
2- swim negative split free @ :45 (Lily, Christian @ :50; Maggie, Allie, Claire @ :55)
1- swim/kick choice @ :45 (Lily, Christian @ :50; Maggie, Allie, Claire go 12 @ :55)
4 x 250 swim free @ 3:15 (Allie go 6 x 150 @ 2:00); Lily, Christian go @ 3:40; Maggie, Allie, Claire go 3 x 250 @ 4:00
1:00 rest, check HR immediately & OML
4 sets of:
6 x 75 kick @ 1:40 desc 1-3/4-6 to FAST - add #3 & 6 together for 150 total
50 choice drill @ 1:00
3 x 50 kick FAST @ :10 rest - add 3 x 50 together, how close can you get to your 2 x 75 total?
After 2nd & 4th sets...
1 x 200 pull free br 3/5/7/9 by 50's @ 1:00 rest (Maggie, Allie, Claire go 1 x 150 br 3/5/7)
Until 9:00, work on starts.
Stretch tonight, make sure you do an excellent job on your HW. Have a great day!

Monday, May 24, 2010

EC

After warmup...
5 x 50 swim free/fist free @ 1:00- count strokes on both 25's
3 x 150 @ :10 rest- 50 ra2 la2 free drill, 25 breast kick on back
9 x 100 as follows:
1&2: 50 swim free, 50 drill/swim by 25's NO FREE @ 1:40
3- swim 50 NO FREE, 50 kick choice @ 1:30
1 x 400 - 75 swim IM, 25 kick choice build to FAST
1:00 rest, check HR
5 sets of:
6 x 75 kick @ 1:40 desc 1-3/4-6 to FAST, add #3 & 6 for 150 total
50 choice drill
1:00 rest
3 x 50 kick FAST @ :10 rest - can you be faster than 2 x 75's?
After 2nd & 4th set...
300 pull free br 4/2 on even 50's @ 1:00 rest
200 easy drill after 5th set = 7050 scy.
Stretch tonight if you can, no alarm tomorrow morning. Have a great day!

Monday Morning, May 24, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is 25 swim, 50 drill, 25 skulling
1:00 rest
4 x 75 @ :10 rest-
25 fist free br 3, 25 swim free build to FAST, 25 fist free br 3
4 x 75 @ 1:15
25 swim dist per stroke free, 50 swim/drill in main race stroke - NO FREE
2 x 300 @ :10 rest as follows:
1- 50 swim free, 50 drill choice NO FREE, 50 choice kick
2- 50 drill in 4th best stroke NO FREE - 100 swim IM, desc 1-2 to what you can
1:00 rest after 2nd 300, check HR
4 x 100 @ 1:40
odds- 50 swim free br 3, 50 swim NO FREE
evens- 50 swim free br 3, 50 kick choice on back
1 x 400 pull free br 3 - use snorkel if you'd like, paddles optional - get time
:30 rest (no more than :30)
4 x 100 @ 1:30
odds- 50 swim free br 3, 50 swim NO FREE
evens- 50 swim free br 3, 50 kick choice on back
1 x 400 pull free br 3 - use snorkel if you'd like, NO PADDLES if you used them on 1st 400 - get time, should be FASTER than 1st 400 pull
:30 rest
4 x 100 @ 1:20 (@ 1:25 if necessary)
odds- 50 swim free br 3, 50 swim NO FREE
evens- swim free br 3
1 x 400 pull free br 3 - NO SNORKEL, NO PADDLES - get time, should be FASTER than 2nd 400, get HR immediately after finishing
Finish up with...
1 x 600 as follows:
100 kick moderate/strong by 50's
100 drill PERFECT
Do an excellent job in school today, eat well and stay well hydrated in this heat! Have a great day!

Monday Morning, May 24, 2010

EC - juicy 50's LCM yesterday!

After warmup...
14 x 50 @ :10 rest
odds- choice free drill
evens- 25 "blow it out the back" fly drill, 25 choice back or breast drill
2 x 150 @ :10 rest - 25 easy choice skulling, 50 offside breathing free drill
2 x 150 @ 2:15- free/IM order by 25's (free/fly, free/back, free/breast by 25's)
2 x 150 @ 2:05- 25 swim free, 50 swim backstroke w/moderate neg split
8 x 50 @ :45
2- swim free/NO FREE by 25's
2- swim/kick choice by 25's
1:00 rest, check HR immediately & OML
3 sets of:
6 x 125 swim free, br 4/2 on 3rd 25-
2 @ 1:30
1 @ 1:20
1 x 250 swim free - get time, desc 1-3 to what you can
:30 rest after each 250 (no more than that), check HR after each 250
200 drill after 3rd set = 6200 scy.
After today, just one more Monday in school. Eat well, stay well hydrated in this heat! Have a great day!

Sunday, May 23, 2010

EC & TB - LCM

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
2 x 300 @ :20 rest- 50 fist free, 25 fly kick on side, 25 choice drill NO FREE
2 x 200 @ :20 rest- 50 swim free, 25 drill-25 swim NO FREE
12 x 50 as follows (TB- go 24):
2- swim free @ :55
2- @ 1:10 - 1/2 swim main race stroke build to FAST, 1/2 drill same stroke
2- swim free @ :50
2- @ 1:10, same as above
2- swim free @ :45
2- @ 1:10, same as above
1:00 rest, check HR
3 x 400 @ :20 rest pull free br 4/2 on even 100's (TB go 4, backstroke on at least 2), choice equipment
EC- 4 sets of (some 50's can be kick FAST if you'd prefer):
4 x 50 swim at 200 Goal Pace @ 1:10
1 x 200 drill @ 1:00 rest
With fins, finish up with:
8 x 100 @ 1:45
50 - 1/2 LUNGBUSTER, then last 25 kick FAST
50 swim build to FAST, then last 25 drill
200 easy drill before you get out. Have a great day!

Saturday, May 22, 2010

RM & GK - good to see you both, thanks for coming out to Rochester today!

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/fly kick on side
1:00 rest
4 x 75 @ :10 rest- 50 fist free drill, 25 choice drill NO FREE
8 x 25 @ :40 choice fly drill: snow angel, "blow it out the back," or fly pull w/free kick
3 x 200 @ :20 rest- 50 swim neg split free, 50 drill/swim fly - both 25's fly are with a FAST underwater dolphin kick to the breakout
16 x 50 as follows:
2- swim IM order by 25's @ :55
1- swim/kick free by 25's @ :50
1- swim neg split free br 3 @ :45
1:00 rest after #16, check HR immediately & OML
4 sets of:
6 x 75 @ 1:20 as follows:
odds- swim/kick/swim by 25's
evens- kick/swim/kick by 25's
4 x 25 kick FAST @ :40
1 x 150 swim free, descend 1-4 to something juicy!
1:00 rest between sets, check HR after each 150
With fins, finish up with...
16 x 25 @ :40 in sets of 4 as follows:
1- 1/2 swim FAST 1/2 drill perfect
2- swim build to FAST
3- all drill, perfect drilling, not sloppy
4- all swim FAST
No rest between sets of 4
200 drill after last 25 = 5700 scy
Thanks for coming out today, let me know what you think of the workout, and if there is anything I can do for throughout the summer. Have a great day!

Friday, May 21, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is 50 drill, 25 swim, 25 fly kick on side
1:00 rest
4 x 100 @ :10 rest- 50 ra2 la2 free drill, 50 easy kick on back
2 sets of:
3 x 50 @ 1:00 drill/swim dist per stroke in main race stroke - NO FREE
1 x 150 swim - 25 free, 25 in main race stroke- same stroke as 50's above
:20 rest between sets; after 2nd set, continue right into...
1 x 600 as follows:
100 kick - negative split each 50
50 swim in main race stroke, 25 swim dist per stroke, then 25 1/2 FAST 1/2 drill
4 times through
1:00 rest after 600, check HR immediately & OML
SPEEDSET
16 x 50 @ 2:00 in sets of 4 - race people in the same stroke or the same speed as you
TB-MS
6 sets of:
2 x 100 swim free @ 1:15
1 x 250 swim, desc 1-3/4-6 to something juicy - TB go back; MS go free
:30 rest between sets.
AS-KT
5 sets of:
4 x 50 swim @ 1:10 at 2nd 50 split of 100 Goal Time (AS) or 200 Goal Pace (KT)
200 drill/swim dist per stroke by 25's
1:00 rest between sets.
Enjoy your day off tomorrow, be sure to spend some time studying for finals. DON'T GET SUNBURNED. Have a great day!

Friday, May 21, 2010

EC

After warmup...
4 x 100 @ :10 rest - 50 ra2 la2 free drill, 50 easy kick on back
2 sets of:
3 x 50 drill/swim choice @ 1:00
1 x 150 swim free/NO FREE by 25's
:20 rest between sets. After 2nd set, continue right into...
12 x 50 @ :50 as follows:
2- swim mod neg split free, br 4/2 on 2nd 25
2- swim free/NO FREE by 25's
2- swim choice - 1st 25 is 1/2 FAST 1/2 drill, 2nd 25 is swim build to FAST
6 x 100 @ 1:25 pull free br 4/2 on 2nd 50 if not using snorkel
1:00 rest, check HR
OPTIONS, OPTIONS, OPTIONS
A)
4 sets of:
1 x 25 swim FAST @ :40
1 x 50 swim FAST @ 1:10
1 x 75 swim FAST @ 1:40
BROKEN 100: choice of 50/25/25, or 4 x 25's, all @ :10 rest
200 easy between sets @ 1:00 rest

B)
4 sets of:
2 x 75 drill/swim/drill @ 1:30
2 x 100 swim FAST @ 2:00
BROKEN 100: 50/25/25 or 4 x 25 @ :10 rest

C)
4 sets of:
3 x 100 swim FAST @ 2:00
200 drill @ 1:00 rest

D)
Some combination of the 4 sets

Warmdown with...
1 x 1200 - 200 drill/400 pull/200 kick/400 drill
Stretch this weekend, stay out of the sun! Have a great day!

Friday Morning, May 21, 2010

EC - outstanding job yesterday!

After warmup...
4 x 300 @ :15 rest as follows:
odds- 50 choice free drill, 50 choice drill NO FREE
evens- 75 drill/swim/drill NO FREE, 50 swim backstroke, 25 choice kick
After #4...
6 x 50 @ 1:00 - 25 swim free (count strokes), 25 fist free drill (count strokes again)
8 x 75 as follows:
2- swim free @ 1:10 - br 4/2 on 2nd 25
2- drill/swim/drill NO FREE @ 1:20
1 x 400 as follows:
50 swim free
25 swim 1/2 FAST 1/2 drill
25 swim build to FAST
1:00 rest, check HR immediately & OML
SPEEDSET
Warmdown with...
1 x 700 - 100 drill, 50 easy kick
Eat well today, stay hydrated. Have a great day!

Thursday, May 20, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill by 25's, then 25 breast pull w/free kick
1:00 rest
4 x 100 @ :10 rest as follows:
50 swim free w/great streamlined pushoffs & good dolphin kick underwater to the breakout
50 drill/swim dps by 25's
4 x 75 @ :10 rest - 25 breast kick on back, 25 snow angel fly drill, 25 blow it out the back fly drill
12 x 50 as follows Lily, Christian @ :55 & :45; Maggie, Allie @ 1:00 & :50):
2- swim/kick choice @ :50
1- swim negative split free @ :40
1:00 rest, check HR
With fins:
8 x 25 @ :40 as follows:
odds- fly pull w/free kick
evens- 1/2 FAST dolphin kick LUNGBUSTER, 1/2 swim FAST fly
16 x 25 @ :40 as follows:
1- swim 1/2 FAST 1/2 drill
2- swim build to FAST
3- all drill
4- all swim FAST
1:00 rest after last 25, take off fins
4 sets of (6 sets for TAMK):
3 x 50 swim/kick @ :55 (@ :45 in even sets)
4 x 25 @ :45 kick FAST - add 3 fastest 25's together
3 x 75 kick @ 1:40, desc 1-3 to something smoking FAST
No rest between sets.
200 easy drill after 4th set of kicking = 4800 scy (5750 TAMK).
Stretch tonight if you can, do an excellent job with your HW. Have a great day!

Thursday, May 20, 2010

AS - good of you to hustle in here for a workout!

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill by 25's, then 25 breast pull w/free kick
1:00 rest
4 x 100 @ :10 rest as follows:
50 swim free w/great streamlined pushoffs & good dolphin kick underwater to the breakout
50 drill/swim dps by 25's
4 x 75 @ :10 rest - 25 breast kick on back, 25 snow angel fly drill, 25 blow it out the back fly drill
12 x 50 as follows:
2- swim/kick choice @ :50
1- swim negative split free @ :40
1:00 rest, check HR
With fins:
8 x 25 @ :40 as follows:
odds- fly pull w/free kick
evens- 1/2 FAST dolphin kick LUNGBUSTER, 1/2 swim FAST fly
16 x 25 @ :40 as follows:
1- swim 1/2 FAST 1/2 drill
2- swim build to FAST
3- all drill
4- all swim FAST
1:00 rest after last 25, take off fins
4 sets of:
3 x 50 swim/kick @ :55 (@ :45 in even sets)
4 x 25 @ :45 kick FAST - add 3 fastest 25's together
3 x 75 kick @ 1:40, desc 1-3 to something smoking FAST
No rest between sets.
200 easy drill after 4th set of kicking = 4800 scy.
Stretch tonight if you can, do an excellent job with your commercial assignment. Have a great day!

Thursday, May 20, 2010

EC

After warmup...
2 x 200 @ :10 rest- 50 offside breathing free drill, 25 choice drill NO FREE, 25 "blow it out the back" fly drill
8 x 75 @ :10 rest -
2- drill/swim dps/drill by 25's - 1 free, 1 NO FREE
2- swim IM desc 1-2 to something moderate
1:00 rest, check HR
4 x 100 @ 1:25
odds- swim free w/moderate neg split
evens- 50 free, 50 choice swim or kick
5 total sets of:
Three rounds of...
1 x 150 @ 1:50 swim free br 4/2 on 2nd 50
1 x 50 @ :50 kick choice
Then...
1 x 175 swim free @ 1:50
No rest between sets.
After 5th set, continue right into...
6 x 50 swim/kick choice @ :50
1 x 275 swim free @ 2:50
1:00 rest, check HR immediately & OML
With fins, finish up with...
24 x 25 @ :40- the usual sets of 4
200 easy drill = 7650 scy
Stretch real well tonight, don't overdo it on the drylands. Speedset tomorrow morning, then something FAST tomorrow afternoon. Have a great day!

Wednesday, May 19, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/fly kick on side
1:00 rest
4 x 150 @ :10 rest-
50 fist free drill- feel water on forearms
50 backstroke drill- 1/2 spin, 1/2 swim with same tempo as spin drill
50 choice drill/swim by 25's in main race stroke
8 x 25 @ :40 - fly pull w/free kick
16 x 50 @ :50 as follows: (@ :55- Lily, Christian; @ 1:00- Maggie, Allie, Claire)
2- swim negative split free
1- swim fly/free by 25's - br every other stroke on fly
1- swim fly/kick choice by 25's
1:00 rest, check HR immediately & OML
6 x 5 minutes swim @ 6:00
1-3 50 free, 50 main race stroke - NO FREE
4-6 swim backstroke or kick
1:00 rest, then...
TB- set from yesterday
MS- freestyle pace set
Everybody else-
Let's try something longer again...
1 x 1200 as follows:
100 swim free br 3 - 3rd 25 is FAST kick on back
100 swim back - 3rd 25 is FAST kick on back
50 swim in main race stroke - easy/FAST by 25's
50 kick easy/FAST by 25's
1:00 rest
With fins, finish up with...
24 x 25 @ :40 - the usual sets of 4.
200 eays loosen = approximately 5600 scy, depending on how much you did on the 5 minute swims.
Do an excellent job on your HW tonight. Have a great day!

Wednesday, May 19, 2010

EC

After warmup...
4 x 75 @ :10 rest- 50 offside breathing free drill, 25 breast kick on back
4 x 50 choice drill/skulling by 25's @ :10 rest
4 sets of (all 100's @ 1:45):
1 x 100- 50 swim free, 50 drill NO FREE
1 x 100- 50 swim back, 50 drill in 4th best stroke
1 x 100- 50 swim in 4th best stroke, 50 drill choice
1 x 300** swim back - relaxed stroke, roll hips
:30 rest between sets, that's all
**in 2nd set, go 1 x 500; in 3rd set go 1 x 700; in 4th set go 1 x 900 - these can be either pull or swim backstroke, but two of each (breathing 4/2 on even 50's if pulling without the snorkel)
100 easy drill after last set = 5300 scy.
Hope you learned a lot at the zoo; speaking of the "ZOO," I will leave the back door unlocked from now on (just in case anybody needs to get out of your zoo!). Have a great day!

Wednesday Morning, May 19, 2010

MCA - great job last night!

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 x 75 @ :10 rest- 50 offside breathing free drill, 25 breast kick on back
4 x 50 choice drill/skulling by 25's @ :10 rest
4 sets of (all 100's @ 1:45):
1 x 100- 50 swim free, 50 drill NO FREE
1 x 100- 50 swim back, 50 drill in 4th best stroke
1 x 100- 50 swim in 4th best stroke, 50 drill choice
1 x 300** swim back - relaxed stroke, roll hips
:30 rest between sets, that's all
**in 2nd set, go 1 x 500; in 3rd set go 1 x 700; in 4th set go 1 x 900 - these can be either pull or swim backstroke, but two of each (breathing 3/5/7 by 50's when pulling)
100 easy drill after last set = 5000 scy.
Have a great day!

Wednesday Morning, May 19, 2010

EC

After warmup...
3 sets of:
2 x 100 @ 1:45 - drill swim by 25's
6 x 25 @ :40 - same stroke as 2 x 100's
odds- jungle sprint
evens- swim dps
No rest between sets.
After 3rd set, continue right into...
1 x 200 @ 2:50 - 100 swim free, 50 kick choice, 50 swim choice
1 x 200 - as above, @ 2:40
1 x 200 - as above, @ 2:30
9 x 50 as follows:
2- swim/kick choice by 25's NO FREE @ :50
1- swim/kick choice @ :40
1:00 rest after #9, check HR immediately
8 sets of:
1 x 25 kick FAST @ :40
1 x 50 - 25 FAST dolphin kick LUNGBUSTER/choice kick by 25's @ 1:10
1 x 75 kick FAST @ 1:30
No rest between sets.
After last set...
300 easy choice pull, drill or kick
1:00 rest
2 x BROKEN 100's kick:
1 x 50 kick FAST/:10 rest/2 x 25 kick FAST @ :10 rest
200 easy loosen @ 1:00 rest
4 x 25 kick FAST @ :10 rest
200 easy before you get out = 5200 scy.
Hope you enjoy the zoo, DON'T GET SUNBURNED. Have a great day!

Tuesday, May 18, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is 25 breast pull w/free kick, then 75 drill/swim/kick by 25's, reverse IM order
1:00 rest
6 x 125 @ :10 rest
2- 50 choice free drill, 75 drill/drill/fly kick on side by 25's
1- 100 swim IM, 25 kick FAST choice
3 sets of:
1 x 100 drill/swim dps in main race stroke @ 1:45
6 x 25 @ :40
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST
No rest between sets, check HR after 3rd set immediately & OML
1:00 rest
MS- freestyle pace set, this time with 5 x 100 at each pace, then a 400 pull
TB - your choice:
8 x 250-
100 swim free @ 1:15
2 x 50 swim at 200 Goal pace @ :50
50 drill @ 1:00 rest
OR...
6 sets of:
3 x 100 swim free @ 1:15
1 x 250 swim back, desc 1-3/4-6
1:00 rest between sets
AS, Lily, Christian, Maggie, Allie, Claire, etc...
8 sets of:
3 x 50 swim at 2nd 50 split of 100 Free goal time @ 1:10
1 x 100 drill
1:00 rest between sets.
Everybody finishes with 1 x 800 kick/drill by 100- 100 kick is easy/FAST by 25's
Do an excellent job with your HW tonight, have a great day!

Tuesday, May 17, 2010

EC

After warmup...
3 x 200 @ :20 rest as follows:
50 ra2 la2 free drill, 50 choice kick easy, 100 drill/swim dps by 25's NO FREE
18 x 75 in 3 sets of 6 as follows:
3 x 75 @ :10 rest- 50 fist free, 25 choice drill NO FREE
2 x 75 @ 1:10- 50 swim free, 25 choice kick
1 x 75 swim free @ :55, br 4/2 on 2nd 25
3 x 75 @ :10 rest- 50 offside breathing free drill, 25 choice drill NO FREE
1 x 75 @ 1:10- 50 swim free, 25 choice kick
2 x 75 swim free @ :55, br 4/2 on 2nd 25
3 x 75 @ :10 rest- 50 drill/swim dps NO FREE, 25 choice skulling
3 x 75 swim free @ ":55, br 4/2 on 2nd 25
450 pull free- every 3rd 50 is br 4/2
1:00 rest, check HR
With grudge belt, 6 sets of:
2 minutes w/belt, :10 on/:20 off- odds swim FAST, evens kick FAST
In 1st & 6th set...2 x 25 swim FAST @ :40
In 2nd & 5th set...2 x 50 swim FAST @ 1:00
In 3rd & 4th set...2 x 75 swim FAST @ 1:45
After each set...1 x 150 swim negative split free or back @ 2:00 (or @ 2:10 back)
Finish up with...
24 x 50 @ :45 as follows:
2- swim neg split free br 4/2 on 2nd 25
1- swim back/breast by 25's
1- swim neg split back
2- swim breast/free
200 easy drill = 6300 scy.
All drilling tomorrow morning, then big kicking tomorrow night. Stretch tonight if you can. Have a great day!

Monday, May 17, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
1:00 rest
6 x 100 @ :15 rest as follows:
odds- 50 catchup free drill, 50 choice drill in main race stroke, NO FREE
evens- 50 swim free, 25 swim main race stroke, NO FREE, 25 kick on back build to FAST finish
1:00 rest, check HR
6 x 100 kick @ 1:40 (TAMK), 1:50 (Lily, Christian- go 5 x 100) or 2:10 (Maggie, Claire, Allie- go 4 x 100)
3 sets of:
1 x 25 kick FAST @ :45
1 x 50 @ 1:15, LUNGBUSTER/swim FAST by 25's
1 x 75 @ 2:00 kick FAST for time
No rest between sets.
6 x 100 kick @ 1:35 (TAMK), 1:45 (Lily, Christian- go 5 x 100), or 2:00 (Maggie, Claire, Allie- go 4 x 100)
3 sets of:
25/50/75 - as above
4 x 100 kick @ 1:30 (TAMK), 1:40 (Lily, Christian- go 4 x 100), or 1:55 (Maggie, Claire, Allie- go 3 x 100)
1:00 rest
TB-MS:
6 x 250 @ 3:40 as follows:
1-3 150 IM by 50's, 100 swim free desc 1-3 & 4-6 to FAST
4-6 150 swim free br 3/5/3 by 50's, 100 swim IM desc 1-3 to FAST
12 x 50 swim choice @ :45
AS-KT:
With fins, 6 sets of:
4 x 50 swim @ 1:00 - desc 1-3 to FAST, then 50 LB/swim FAST @ #4
4 x 25 @ :40 as follows:
odds- swim FAST, evens- FAST LUNGBUSTER!
Lily, Christian, Maggie, Claire & Allie:
1 x 1500 as follows:
100 swim IM
100 kick choice moderate negative split
50 swim FAST in main race stroke
50 drill in main race stroke
5 times through
Warmdown with 8 x 50 swim choice @ :55
Do an excellent job on your HW tonight, get excited for swimming outside in just a few weeks! Have a great day!

Monday, May 17, 2010

EC - outstanding job this morning!

After warmup...
4 x 200 @ :20 rest - 50 choice free drill, 100 drill/swim NO FREE, 50 choice fly drill
15 x 50 in 3 sets of 5:
3- drill/swim dps @ 1:00
2- swim/kick choice @ :45
6 x 125 @ 2:00 as follows:
odds- 75 swim free br 4/2 on 2nd 25, 50 drill/swim back
evens- 50 choice skulling, 75 swim back w/good breakouts (@ 2:10 if necessary)
With fins, 8 sets of:
4 x 50 @ 1:00 as follows:
swim 1-3 desc to all out FAST
#4- either swim/LUNGBUSTER or kick FAST
4 x 25 @ :40 as follows:
kick FAST w/explosive breakouts if 4th 50 is swim/LB
alternate swim/LB if 4th 50 is kick FAST
No rest between sets.
Finish up with...
1 x 1200-
400 swim back - roll hips, finish stroke
400 pull free w/snorkel
400 choice kick, at least 200 on back
100 easy loosen = 7000 scy.
Stretch tonight, eat well tonight. Have a great day!

Monday Morning, May 17, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is 75 drill/drill/kick, then 25 fly pull w/free kick
1:00 rest
4 x 100 @ 1:45 - 50 choice free drill, 50 choice drill NO FREE
4 x 75 @ 1:20- 25 fist free br 3, 50 6 kicks 1 stroke backstroke
4 x 125 @ 2:00 (2:10 if needed) 50 swim free br 3, 25 spin drill backstroke (1/2 spin drill, 1/2 swim regular with same tempo as spin drill) - 50 swim backstroke w/same tempo as spin drill
1:00 rest, check HR
3 x 100 swim free br 3 @ 1:25, except 3rd 25 is kick choice
6 sets of:
2** x 75 swim backstroke @ 1:10
1 x 150 pull free br 3/5/7 by 50's @ 2:15
**- 1st two sets, 75's @ 1:10; middle two sets, 75's @ 1:05; last sets, 75 @ 1:00 - all swim backstroke
No rest between sets, check HR after last set.
200 easydrill after 6th set = 4300 scy. Have a great day!

Monday Morning, May 17, 2010

EC

After warmup...
4 x 100 50 swim/50 kick - all @ 1:45, odds are free, evens are NO FREE
4 x 75 @ 1:20- 50 fist free, 25 6 kicks 1 pull backstroke
4 x 125 @ 2:00- 50 swim free br 4/2 on 2nd 25, 75 swim/swim/drill backstroke, by 25's
1:00 rest, check HR
3 x 100 swim free @ 1:20, except 3rd 25 is kick choice on back, last 25 br 4/2
8 x 150 as follows:
2- swim free @ 1:50, br 4/2 on last 50
2- swim free/NO FREE/free by 50's @ 2:10
8 x 250 swim free as follows:
odds- swim free @ 3:00
evens: 1 x 125 swim free @ 1:40/1 x 125 swim free @ 1:20
After last 250, check HR immediately & OML
300 easy choice drill = 6000 scy.
After today, only TWO more Monday's in school - have a great day!

Sunday, May 16, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick fly on side by 25's
1:00 rest
All @ :10 rest...
2 x 150- 50 ra2 la2 free, 25 choice drill in main race stroke NO FREE
2 x 150- 25 catchup free w/overkick, 50 swim/drill in same stroke as 25 above - build the swim to a FAST turn
4 sets of:
4 x 100** swim free br 3
2 x 150++ kick IM @ 3:00
**1st set, 100's @ 1:30 neg split; 2nd set @ 1:25 neg split; 3rd set @ 1:20 neg split; 4th set @ 1:15, neg split
++1st, 50 kick is FAST; 2nd set, backstroke kick is FAST; 3rd set breast kick is FAST; 4th set, all FAST @ 3:30
No rest between sets, check HR after 4th set.
**MYSTERY THREE-FER**
Finish up with...
1 x 800 pull free br 3/5/7/9 by 100's - no wrist straps if using paddles!
Do an excellent job with your HW tonight, make sure you're preparing a little each week for your exams. Have a great day!

Sunday, May 16, 2010

EC & AL - written for LCM

400 easy freestyle
400 reverse IM - each 100 is drill/kick/swim/drill by 25's
200 easy choice skulling
1:00 rest
8 x 50 @ :15 rest-
odds- 1/2 drill, 1/2 swim
evens- 1/2 kick build to strong, 1/2 drill
3 x 200 @ :20 rest
50 free- 1/2 swim build, 1/2 drill
50 back- 1/2 swim build, 1/2 drill
100 kick - 1st 50 work the underwater breakout then easy; 2nd 50 build to FAST
12 x 50 as follows:
2- swim free @ :50 - br 4/2 on 2nd 25
2- swim choice @ 1:10 - build to halfway, then drill to the end, be deliberate with the drilling
4 x 400 @ :20 rest as follows:
2 of the 400 are pull (your choice which 2), br 4/2 on even 50's
the other 2 x 400's are swim, negative splitting each 100 to something strong, maybe 80-85% on the 2nd 50 of each 100.
1:00 rest, check HR
12 x 100 @ :20 rest as follows:
odds- 25 drill choice, 25 kick build to FAST - then :20 FAST vertical dolphin kick/:10 rest @ the 50, then 25 kick FAST with explosive dolphin kick to the breakout, then 25 swim dist per stroke
evens- swim/kick choice by 50's - build the 50 swim to FAST by halfway then swim dps to the turn; build the 50 kick to FAST by halfway, then 25 easy breast kick on back or dolphin kick on side
200 easy drill = 5600 lcm
Hope you had a good day off; did your legs feel good today? Be careful with DL's tonight - don't overdo it! Aerobic tomorrow morning, big speedwork tomorrow night. Have a great day!

Friday, May 14, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
1:00 rest
4 x 75 @ :10 rest- 50 fist free, 25 choice drill in main race stroke
5 x 50 @ 1:00 - drill/swim in main race stroke
3 x 150 @ :15 rest- 50 swim free, 50 swim in main race stroke, 50 kick - neg split each 50
1 x 300 kick - desc the 50's 1-3 and 4-6 to all out FAST
1:00 rest, check HR
Bucket of Balls until it's time for water polo; after BoB...
TAMK:
Taylor, Milly, Kristy-
2 sets of:
3 x 300 swim @ 3:45 (Taylor) and 4:00 (Milly, Kristy)
3 x 150 swim desc 1-3 @ 2:30
No rest between sets.
Allie:
Speedset from this morning.
Warmdown before you get out. Enjoy your day off tomrrow!

Friday, May 14, 2010

EC

After warmup...
4 x 75 @ 1:20- 25 choice free drill, 50 drill/swim NO FREE
8 x 50 @ :10 rest-
2- fist free drill
2- drill NO FREE
2 x 300 @ :20 rest- 50 swim free, 50 drill/kick NO FREE
2 x 400 @ :20 rest- 50 swim/drill NO FREE, 50 kick negative split, 100 swim free w/FAST breakouts
6 x 125 swim free br 4/2 on 3rd 25 @ 1:40 - last 50 at 85% effort
6 x 25 @ :40
odds- 1/2 FAST 1/2 drill
evens- kick build to FAST
1:00 rest, check HR
3 sets of:
3 x 75 kick desc 1-3 to FAST @ 1:30
BROKEN 75 swim - 3 x 25 @ :10 rest, or 50/25
100 easy drill @ 2:00
3 x 75 swim desc 1-3 to FAST @ 1:30
BROKEN 75 kick - 3 x 25 @ :10 rest, or 50/25
100 easy drill @ 2:00
BROKEN 150: 3 x 50 @ :10 rest
1 x 250 easy drill/pull - your choice
1:00 rest between sets.
400 easy pull after 3rd round = 7000 scy.
Enjoy your day off tomorrow, really rest up, stretch if you can. Have a great day!

Friday Morning, May 14, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 x 100 @ :10 rest - 50 fist free drill br 3, 50 choice drill NO FREE
3 x 250 @ :10 rest as follows:
100 swim/kick free by 25's, 150 drill/swim dps by 25's in main race stroke
6 x 75 @ 1:15
odds- swim free/main race stroke/free by 25's
evens- swim main race stroke/free/main race stroke by 25's
1:00 rest, check HR
SPEEDSET: 12 x 50 from a dive @ 2:00
Warmdown with...
1 x 1200 (or as much of it as possible)
400 swim backstroke
400 pull free w/snorkel
400 easy kick - every third 25 is breast kick on back
Only three weeks of school left, make sure you're ready for exams! Have a great day!

Friday Morning, May 14, 2010

EC

After warmup...
3 x 200 as follows:
1 x 125 - 50 offside breathing free, 75 drill/swim/drill NO FREE
:10 rest
1 x 75 swim/drill/swim - same stroke as last 75 above
:10 rest
12 x 50 @ :50
2- swim mod neg split free
2- swim free/NO FREE
2- swim/kick
4 sets of:
2 x 50 drill/swim dps @ 1:00 - same stroke for both
4 x 25 @ :40 jungle sprints
1:00 rest, check HR
SPEEDSET: 16 x 50 from a dive @ 2:00
Warmdown with...
1 x 400 - pull or 200 drill, 200 kick
4200 scy
After today, just THREE weeks of school left - whoa!! Have a great day!

Thursday, May 13, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is 25 "blow it out the back" fly drill, 25 "snow angel" fly drill, 50 choice breaststroke drill
4 x 100 @ :10 rest - 50 fist free br 3, then 50 choice kick on back- good underwater dolphin kick
6 x 50 @ 1:00 - 25 swim free build to FAST flip turn, then 25 choice drill in main race stroke, NO FREE
1 x 500 as follows:
odd 100's- swim IM, desc 1-3 to something juicy
even 100's- kick choice negative split on back
1:00 rest, check HR
2 sets of:
4 x 50 swim/kick by 25's @ :50 (TAMK), @ :55 (Lily, Christian) or 1:00 (Maggie, Claire, Allie)
1 x 100 kick FAST for time @ 2:00
3 x 100 swim/kick @ 1:30 (TAMK), @ 1:45 (Lily, Christian) or 2:00 (Maggie, Claire, Allie)
1 x 50 kick FAST for time @ 1:00
1:00 rest between sets. After 2nd set, check HR immediately & OML
8 x 75 @ 1:30
odds- swim easy choice
evens- kick FAST for time, get your time for all 4 x 75 kick, add together
1 x 600 pull free br 3/5/7 by 50's - roll hips, finish stroke
1:00 rest
3 x 100 kick FAST @ 3:00 - add 3 x 100's together, see if you can be faster than the 4 x 75
Finish up with...
12 x 100 swim free as follows:
TAMK: 2 neg split @ 1:25, 1 @ 1:10
Lily, Christian: 2 neg split @ 1:35, 1 @ 1:15
Maggie, Claire, Allie: 2 neg split @ 1:45, 1 @ 1:20
Easy 200 drill before you get out = 6200 scy
Do an excellent job with your HW tonight, stretch if you can. Have a great day!

Thursday, May 13, 2010

EC

After warmup...
3 x 200 @ :10 rest - 50 ra2 la2 free drill, 50 swim dps free, 100 drill/swim by 25's NO FREE
6 x 50 @ 1:00 - 25 swim dps NO FREE, 25 drill same stroke
1 x 400 - 50 kick, 50 swim/drill by 25's IM order
8 x 25 @ :40
odds- jungle sprints
evens- swim build to FAST
1:00 rest, check HR immediately & OML
2 sets of:
6 x 50 swim IM order by 25's @ :50
1 x 150 swim free @ 1:50 - br 4/2 on 2nd 50
3 x 100 swim back/breast by 50's @ 1:40
1 x 150 swim free @ 1:40
6 x 50 swim/kick @ :55 - evens NO FREE
6 x 75 swim free @ :55 br 4/2 on 2nd 25
No rest between sets.
Finish up with...
6 x 300 @ 3:50 swim free br 4/2 @ 3rd & 6th 50's - descend the 2nd 150 1-3/4-6 to what you can
Check HR after #3 & 6
200 easy drill = 7600 scy
Stretch tonight, have a great day!

Wednesday May 12, 2010

MCA - great job last night!

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/breast kick on back
1:00 rest
6 x 50 @ 1:00 - 25 swim free (count strokes), 25 fist free (count strokes)
1 x 400 - 100 swim dps free, 100 drill/swim dps (mrs) by 25's NO FREE
:20 rest
8 x 50 swim free/main race stroke by 25 @ :50 (TAMK) & :55 (Lily, Christian), & @ 1:00 (Maggie, Claire, Allie)
6 x 125 swim free br 3, except br 5 @ last 50 @ 1:40 (TAMK) & @ 1:50 (Lily, Christian) & @ 2:00 (Maggie, Claire, Allie)
1:00 rest, check HR
With fins:
12 x 75 @ 1:30 - breast drill
odds- 50 breast pull w/free kick, 25 LUNGBUSTER
evens- breast pull w/dolphin kick, desc 1-3, 4-6 to FAST
Take off fins...
4 sets of:
3 x 50 swim back/breast by 25's @ :50 (TAMK), or :55 (Lily, Christian) or 1:05 (Maggie, Claire, Allie)
3 x 50 swim breaststroke desc 1-3 to something juicy @ 1:00 (@ 1:15 for Maggie, Claire, Allie)
1 x 150 swim negative split backstroke - desc 2nd 75 1-3 to something juicy, last 150 is all FAST
(100 swim back for Maggie, Claire, Allie - desc 2nd 50 1-3 to juicy, then last 100 is all FAST)
1:00 rest between sets
200 easy drill after 4th set = 5550 scy
Do an excellent job on your HW tonight, stretch tonight if you can. Have a great day!

Wednesday, May 12, 2010

EC - options, options, options!

After warmup...
3 x 300 @ :20 rest
1&2- 50 ra2 la2 free, 50 swim dps free, 50 choice drill NO FREE
#3- 75 swim/drill/swim by 25's - same stroke as NO FREE 50 above, then 25 choice skulling
12 x 75 as follows:
2 @ 1:05 (@1:00 in 2nd set, @ :55 in 3rd set)- swim free br 4/2 on middle 25 (#1), then on 1st & 3rd 25's (#2)
1- 50 swim back, 25 choice drill breaststroke @ 1:20
1- swim/drill/swim breast by 25's @ 1:20
200-choice skulling/easy kick by 25's
1:00 rest
Option A-
48 x 50 as follows:
1 x 50 drill/swim build to FAST @ 1:00
1 x 50 swim FAST/drill @ 1:00
From a dive...
1 x 50 swim - FAST feeling easy/all out FAST @ 1:00
No rest between sets.
2400 total for the set
Option B-
8 sets of:
2 x 50 swim negative split free br 4/2 on 2nd 25, @ :45
4 x 25 swim FAST @ :45 (@ :30 in even sets)
100 drill choice - same stroke as 25's - @ 2:00
No rest between sets.
2400 total for the set
Option C-
4 rounds of:
2 x 75 swim free br 4/2 (2nd 25) @ 1:00
2 x 150 as follows:
1 x 25 drill perfect @ :30
1 x 50 @ 1:00- 25 drill perfect, 25 swim build to FAST
1 x 75 @ 1:30- 25 drill perfect, 25 swim build to FAST, 25 all out FAST
1800 total for the set
Before you go, I'd like to get a breaststroke set in with the fins & paddles if you're feeling up to it - at least with the paddles, something about 800 yards or so.
Easy 200 drill before you get out = approximately 6400 scy. Aerobic tomorrow, with some kicking. Have a great day!

Wednesday Morning, May 12, 2010

MCA - great job last night!

400 swim easy freestyle
400 reverse IM - each 100 is drill/kick reverse IM order, then 50 2 kicks 1 pull breaststroke
1:00 rest
8 x 100 @ :15 rest
odds- 50 choice free drill, 50 breast kick on back
evens- 50 swim dps free, 50 drill NO FREE
8 x 50 swim free/NO FREE by 25's @ :55
1:00 rest, check HR
12 x 75 in sets of 4, all @ 1:20 (Taylor back; Allie free or back; Kristi free or back; Lily back; Christian free)
1- all drill
2- 50 swim dps, 25 swim, build kick to 80-85%
3- 25 swim dps, 50 swim, build kick to 80-85%
4- swim with steady kick, about 80-85%
1 x 800 as follows:
100 - drill/swim dps in 4th best stroke - good effort here, nothing sloppy
50 choice skulling
50 easy choice kick
Finish up with...
12 x 25 @ :35 swim in main race stroke, count strokes, descend that # 1-3
4000 scy
Do an excellent job in school today, eat well. Have a great day!

Wednesday Morning, May 12, 2010

EC

After warmup...
2 x 150 @ :10 rest- 50 offside breathing free drill, 25 breast kick on back
4 x 50 ra2 la2 free drill @ 1:00
6 x 75 @ :10 rest- 50 choice backstroke drill, 25 fly kick on side
4 x 200 @ :20 rest- 100 swim backstroke, 100 drill/swim dps by 25 NO BACKSTROKE
6 x 125 @ 1:50 pull free w/paddles & buoy only, br 4/2 on last 50
1 x 800 as follows:
100- choice drill/swim dps by 25's
50 easy skulling
50 easy kick
1:00 rest
With fins:
24 x 25 @ :40 - the usual sets of 4
200 easy drill = 5100 scy
Eat well today, drink plenty of water. Have a great day!

Tuesday, May 11, 2010

MCA

400 swim freestyle
400 reverse IM drill - each 100 is ra2la2 free/2 kicks 1 pull breast/6 kicks 1 stroke back/fly pull with free kick
1:00 rest
2 sets of:
3 x 100 @ 1:40 - 50 fist free drill, 50 drill/kick NO FREE
2 x 75 swim/kick/swim by 25's in main race stroke, desc 1-2 @ 1:20
No rest between sets.
After 2nd set, check HR
5 sets of:
4 x 25 @ :40 - odds are kick FAST, #2 is swim free FAST, #4 is LUNGBUSTER
1** x 50 kick FAST @ 1:00
**3 x 50 in 2nd & 4th sets; 5 x 50 in 3rd set; 1 x 50 in last set
No rest between sets.
After 5th set, check HR, then...
MYSTERY SET - if you can guess it, you can get out of it!
Finish up with...
T-M-K:
6 sets of:
2 x 100 swim free br 3 @ 1:20 (2nd set of 3 @ 1:15)
1 x 150 @ 2:30 swim free (MS & KT) or back (TB), desc 1-3 & 4-6 something juicy
No rest between sets.
AS-
With fins, 5 sets of:
6 x 25 @ :40
1- 1/2 swim FAST 1/2 drill
2- swim build to FAST
3- LUNGBUSTER
3 x 50 swim @ 1:00 desc 1-3 to all out smoking FAST
MYSTERY 50 - if you can guess it, you can get out of it!
No rest between sets.
Lilly, Christian, Maggie, Allie, etc...
9 x 100 @ 1:45 swim w/fins, desc 1-3's to something juicy
6 x 150 pull free br 3 @ 2:10 (Lily, Christian) or 2:30 (Maggie, Allie, Clare)
200 easy drill for everybody before you get out. Do an excellent job on your HW, start reviewing for your exams. Have a great day!

Tuesday, May 11, 2010

EC

After warmup...
7 x 150 @ :10 rest as follows:
odds- 50 ra2 la2 free drill, 50 choice kick, 50 choice drill NO FREE
evens- 50 swim free, 100 IM drill
7 x 100 kick choice @ 1:35 - evens are negative split
6 x 75 @ 1:10 - 25 swim free, 25 swim IM order, 25 choice kick
5 x 100 kick @ 1:25
4 x 100 @ 1:40 - 50 swim free, 25 swim breaststroke, 25 swim choice
3 x 100 kick @ 1:20
2 x 200 @ 2:50 - swim free, except 3rd 50 is swim NO FREE
1 x 100 kick FAST - get time, check HR
:30 rest
8 x 50 pull free w/choice equipment, br 4/2 if no snorkel
1:00 rest, check HR again
2 sets of (100's all @ :10 rest):
BROKEN 100 kick- 75/25
1 x 100 drill choice @ 1:00 rest
BROKEN 100 kick- 50/25/25
1 x 100 choice drill @ 1:00 rest
BROKEN 100 kick- 4 x 25's @ :10 rest
400 easy drill/pull
1:00 rest between sets.
7100 scy.
Hope you enjoyed your day off. Be sure to stretch tonight. All drilling tomorrow am, with a fin set at the end. Have a great day!

Monday, May 10, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is 75 drill/drill/kick by 25's, then the last 25 is "blow it out the back" fly drill
1:00 rest
9 x 50 @ :10 rest as follows:
2- drill/kick in main race stroke
1- swim/kick in same stroke
5 x 150 @ :15 rest as follows
50 kick easy/FAST by 25's, 50 swim neg split free, 50 swim easy/FAST in main race stroke NO FREE
6 x 100 as follows @ :10 rest
50 choice backstroke drill, 50 swim backstroke desc 1-3/4-6 to something juicy!
1:00 rest, check HR
MS:
3 sets of:
4 x 100 swim at pace @ 1:40 (mile pace; @ 1:50 for 1000 pace, @ 2:00 for 500 pace
1 x 400 pull w/choice equipment after 1st & 2nd set; after 3rd set...
3 x 600 swim free desc 1-3 to what you can; :30 rest between 600's
Claire, Allie, etc...
6 sets of:
4 x 75 @ 1:30 - swim 1-3, descending to FAST, #4 is always kick FAST
1 x 200 pull free (on odd sets) or swim backstroke (on even sets), desc 1-3 for each.
200 easy drill for everybody before you get out.
Do an excellent job with your HW tonight, get excited for the rest of the week. Have a great day!

Sunday, May 9, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
4 x 75 @ :10 rest - 50 catchup freestyle drill, 25 fly kick on side
1 x 200 IM - each 50 is swim build to FAST/drill by 25's
:20 rest
4 x 50 swim freestyle br 3 @ :55
4 x 75 @ :10 rest - drill/kick choice/drill - the drilling is in main race stroke NO FREE
1 x 400 free pull br 3/5/7/9 by 50's
:20 rest
4 x 50 swim free br 3 @ :50 (@ :55 for anybody who misses @ :50)
4 x 75 @ :10 rest - 25 breast pull w/free kick, 25 breast kick on back, 25 "blow it out the back" fly drill
1 x 600 swim - 100 free/100 back - descend the 200's 1-3 to what you can, should be FAST
:20 rest
4 x 50 swim free br 3 @ :45 (@ :50 or :55 for anybody who misses @ :45)
1:00 rest, check HR for :06
Finish up with...
3 sets of:
6 x 25 @ :50 - 2 kick FAST choice, 1 LUNGBUSTER
1 x 200 kick on back w/explosive dolphin kick off of every turn until the breakout! Descend these 200's 1-3 to something juicy FAST
:30 rest between sets.
200 easy loosen = 4750 scy.
Enjoy the rest of the weekend, make sure you're ready for the week ahead in school! Have a great day!

Friday, May 7, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/breast kick on back by 25's
1:00 rest
8 x 50 @ :10 rest-
odds- offside breathing free drill
evens- choice drill NO FREE
2 x 200 @ :15 rest - 50 fist free drill, 50 swim dps free, 100 drill/swim by 50's NO FREE
4 x 75 @ 1:20 - 25 choice skulling, 25 swim choice build to FAST, 25 drill - same stroke as 25 swim (Maggie, Allie, Claire @ 1:30)
6 x 100 swim as follows:
odds- moderate neg split free @ 1:25 (TAMK), or 1:35 (Lily, Christian) or 1:45 (Maggie, Allie, Claire)
evens- swim 50 free, 50 NO FREE @ 1:35 (TAMK), or 1:45 (Lily, Christian), or 1:55 (Maggie, Allie, Claire)
12 x 25 @ :40
1- swim 1/2 FAST 1/2 drill
2- swim build to FAST
3- swim dps
1:00 rest, check HR
SPEEDSET - 8 x 50 @ 2:00, a 3rd round if you're not in the meet and we have time before polo
TAMK, warmdown with 2 sets of:
4 x 75 swim free/NO FREE/free by 25's @ 1:10
1 x 300 pull w/choice equipment @ 4:30
No rest between sets, check HR after 2nd set
For those of you racing this weekend, get excited for the meet. For those of you not racing, enjoy your time off - spend some time preparing for your exams, they're closer than you think! Have a great day!

Friday, May 7, 2010

EC

After warmup...
4 x 125 @ :10 rest - 50 fist free, 25 breast kick on back, 50 choice free drill
2 x 150 - 50 swim free br 4/2, 25 fly kick on side, 75 drill/swim/drill NO FREE
8 x 100 as follows:
2- 50 swim free/NO FREE, 50 choice breaststroke drill @ 1:45
2- 50 swim backstroke, 50 drill/swim choice @ 1:35
2 x 400 pull free @ :20 rest w/choice equipment - br 4/2 on even 100's if no snorkel
1:00 rest - check HR immediately & OML
With fins...
24 x 25 @ :40 - the usual sets of 4
200 easy drill = 4200 scy.
Rest up tonight, get excited for the meet! Have a great day!

Friday Morning, May 7, 2010

EC & KT (KT @ 5:30)

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/breast kick on back by 25's
200 skulling - EC
1:00 rest
8 x 50 @ :10 rest-
odds- offside breathing free drill
evens- choice drill NO FREE
2 x 200 @ :15 rest - 50 fist free drill, 50 swim dps free, 100 drill/swim by 50's NO FREE
4 x 75 @ 1:20 - 25 choice skulling, 25 swim choice build to FAST, 25 drill - same stroke as 25 swim
6 x 100 swim as follows:
odds- moderate neg split free @ 1:25- KT br 3, EC br 4/2 on 3rd 25
evens- swim 50 free, 50 NO FREE @ 1:35
12 x 25 @ :40
1- swim 1/2 FAST 1/2 drill
2- swim build to FAST
3- swim dps
1:00 rest, check HR
SPEEDSET - 8 x 50 @ 2:00, a 2nd round free only if 1st round feels absolutely AWFUL; KT- 12 x 50 if we have time
Warmdown with 2 sets of:
4 x 75 swim free/NO FREE/free by 25's @ 1:10
1 x 300 pull w/choice equipment @ 4:30
No rest between sets, check HR after 2nd set
Do an excellent job in school today, get excited for the meet! Have a great day!

Thursday, May 6, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/"blow it out the back" fly drill by 25's
1:00 rest
4 x 125 @ :15 rest - 50 fist free drill, 75 drill/drill/kick fly on side by 25's
2 sets of:
4 x 50 drill/swim by 25's in main race stroke @ 1:00
3 x 50 swim/kick by 25's in main race stroke TAMK @ :45 (@ :55 in 2nd set desc 1-3), Maggie, Claire, Allie @ :55 in 1st set, @ 1:10 in 2nd set, desc 1-3 to what you can
1:00 rest after 2nd set, check HR immediately & OML

AS-KT, 8 sets of:
3 x 25 swim FAST @ :40 - get times, add 2 fastest 25's
50 drill @ 1:00
1 x 50 @ 1:00 swim FAST - how close can you come to your two fastest 25's added together?
AS-1 x 100 50 swim free or back, 50 drill @ 2:00
KT- 1 x 150 swim negative split free @ 2:00
No rest between sets.

MS-TB:
1 x 1600 IM as follows:
100 IM drill, 2 x 100 IM swim desc 1-2 to moderate, :20 REST, 100 IM swim FAST
6 x 150 swim negative split free br 3 @ 2:00

Lily, Christian, Maggie, Allie, Claire, etc...
6 sets of:
2 x 25 kick FAST @ :45
2 x 25 swim FAST @ :45
1 x 100 swim negative split free br 3 @ 1:45
1 x 100 swim IM FAST @ 2:00
2 x 50 drill perfect @ 1:00

Everybody finish up with...
1 x 800 kick - 100 free on back, 100 choice - 3rd 25 of each 100 is FAST
200 drill, then work on turns until 9 p.m.
Do an excellent job on your HW tonight, get excited for the meet. Have a great day!

Thursday, May 6, 2010

EC

After warmup...
4 x 125 @ :10 rest - 50 fist free, 50 drill NO FREE, 25 choice kick
4 x 75 @ 1:10 swim 50 free, 25 NO FREE
6 x 50 swim/kick by 25's @ :50
3 x 100 @ :10 rest 50 drill/swim NO FREE, 25 fly kick on side, 25 choice skulling
6 x 50 @ :45 swim/kick by 25's
4 x 25 @ :40 jungle sprints!
1:00 rest, check HR immediately & OML
6 sets of:
1 x 150 swim at pace @ 2:30
3 x 50 swim at FASTER than pace @ 1:10
1 x 400 pull free w/choice equipment, desc 1-6
1:00 rest between sets
200 drill after last set = 7200 scy
Hope drylands go well tonight, don't overdo it on that shin. Speedset tomorrow morning, all easy drilling/pulling tomorrow afternoon. Have a great day!

Wednesday, May 5, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is 50 breast pull w/free kick, then 50 drill/kick by 25's, reverse IM order
1:00 rest
4 x 200 @ :15 rest as follows:
100- ra2 la2 free drill/swim free by 25's, then 100 IM drill - fly drill is fly pull w/free kick
3 x 100 @ 1:20 swim free, except 3rd 25 on 3rd 100 is kick on back (Lily, Christian @ 1:30, Maggie, Allie, Claire @ 1:40)
3 x 100 @ 1:20 swim free, except 3rd 25 on 2nd & 3rd 100 is kick on back (Lily, Christian @ 1:30, Maggie, Allie, Claire @ 1:40)
4 x 100 @ 1:20 swim free, except 3rd 25 of 2nd, 3rd & 4th 100 is kick on back (Lily, Christian @ 1:30, Maggie, Allie & Claire @ 1:40)
1 x 400 swim IM - 4 consecutive 100 IM's, desc 1-4 to what you can
1:00 rest, check HR immediately & OML
6 sets of:
6 x 25 @ :40 - 2 kick FAST on back,1 LUNGBUSTER - explosive underwater dolphin kick to the breakout (Maggie, Allie, Claire, go 4 x 25 @ :50 - #3 is LUNGBUSTER, then go the 50 & 100 with everybody else)
1 x 50 FAST swim/kick by 25's in main race stroke, NO FREE @ 1:00
1 x 100 kick choice FAST @ back @ 2:30 - AS with board
No rest between sets.
Finish up with...
6 x 150 backstroke @ :15 rest - 100 swim backstroke w/explosive turns, then 50 spin backstroke drill (Maggie, Allie, Claire go 100's- 50 swim & 50 drill)
300 choice drill = 6000 scy
Do an excellent job with your HW tonight, get excited for the meet. Have a great day!

Wednesday, May 5, 2010

EC

After warmup...
6 x 200 @ :15 rest
odds- 50 offside breathing free drill, 50 swim free br 4/2, 100 IM drill
evens- kick, moderate negative split to each 100
With fins:
4 x 50 choice breaststroke drill @ 1:00
4 x 50 choice fly drill @ 1:00
8 x 75 @ 1:30 - 25 fly swim build to FAST, 25 swim breaststroke build to FAST, :10 rest, 25 LUNGBUSTER!
1:00 rest, take off fins...
1 x 800 as follows:
100 swim fly/free by 25's
100 back/breast by 50's
1:00 rest, check HR immediately & OML
3 sets of:
7 x 50 kick choice @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
1 x 450 swim free @ 2:00 - br 4/2 on the 2nd 150, desc the 3 x 150's 1-3 to about 85%
No rest between sets, check HR after each set.
With fins, finish up with...
24 x 25 @ :40 - the usual sets of 4
200 easy drill = 7200 scy.
Stretch real well tonight, get excited for the meet. Have a great day!

Wednesday Morning, May 5, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is 50 choice breaststroke drill, 50 drill/kick reverse IM order
1:00 rest
2 sets of, all @ :10 rest:
1 x 300- 50 fist free drill, 50 choice backstroke drill
1 x 200- 50 swim backstroke, 50 choice kick
1 x 100- choice skulling
Check HR after 2nd set, then get right into...
3** sets of:
6 x 25 @ :40
2- choice backstroke drill
1- LUNGBUSTER!
4 x 75 @ 1:20 - 25 swim dps backstroke, 25 drill back, 25 swim back build to FAST
**choice stroke in 2nd set
No rest between sets.
Work on turns until you have to get out.
Do an excellent job in school today, have a great day!

Wednesday Morning, May 5, 2010

EC - great job yesterday, what a crank!

After warmup...
6 x 75 @ :10 rest - 50 choice free drill, 25 breast kick on back
2 x 300 @ :15 rest - 50 swim free, 50 choice skulling, 50 choice easy kick
9 x 50 @ 1:00 as follows:
3- swim dps free/fist free drill
3- swim back/ra2 la2 back
3- choice, one 25 is kick
2 x 450 backstroke @ :20 rest as follows:
100 swim backstroke, 50 choice drill
1:00 rest
16 x 100 as follows:
1-3 pull free w/choice equipment @ 1:30
4-6 50 drill/swim NO FREE, 50 choice easy kick @ 1:45
7-8 50 2 kicks 1 pull breaststroke, 50 swim breaststroke @ :10 rest
Check HR after #16.
200 easy drill = 5200 scy.
Hope school goes well, have a great day!

Tuesday, May 4, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/fly kick on side by 25's
1:00 rest
18 x 50 in 3 sets of 6 as follows:
1-6 swim all free;
7-12 swim/NO FREE by 25's;
13-18 swim/kick by 25's
TAMK- 2 @ :50, 1 @ :40 for all 18
Lily, Christian- 2 @ :55, 1 @ :45 throughout
Maggie, Claire- 2 @ 1:00, 1 @ :50
Check HR after #18, then...
5 x 400 pull free @ :20 rest - different equipment of each 400 (Maggie, Claire go 5 x 300)
Check HR again after #5
Everybody together...
12 x 25 @ :40-
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST
Check HR again...
With fins, finish up with breaststroke drilling - I'll give you the drills, then we'll go a 50 FAST breaststroke from a dive before you go.
Do an excellent job with your HW tonight, get excited for the meet! Have a great day!

Tuesday, May 4, 2010

EC

After warmup...
3 x 100 @ 1:40 - 50 ra2 la2 free drill, 50 50 dps free
4 x 50 offs1de breathing free drill @ :10 rest
4 x 75 drill/swim/drill by 25's NO FREE @ 1:15
18 x 50 @ :50
2- swim neg split free
2- swim free/NO FREE
2- swim/kick choice
6 sets of:
3 x 75 @ 1:30 swim desc 1-3 to all out FAST
After 1st set- BROKEN 100: 50, then 2 x 25, all @ :10 rest
After 2nd set- BROKEN 75: 3 x 25 @ :10 rest
After 3rd set- 50 drill, then 1 x 50 FAST for time
1 x 300 after each set- 200 pull/100 drill
1:00 rest between sets.
400 easy drill/skulling by 50's after 6th set = 7000 scy.
Stretch tonight, put your feet up for a bit before you go to sleep. All drilling tomorrow am. Have a great day!

Monday, May 3, 2010

MCA

400 swim free
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
5 x 50 @ 1:00 - 25 catchup free, 25 breast pull w/free kick
6 x 75 @ 1:20 (TAMK) or 1:30 (Lily, Christian) - 25 swim free build to FAST, 50 drill/swim by 25's in main race stroke
7 x 100 as follows:
odds- 50 swim free, 50 swim main race stroke NO FREE
evens- 50 swim, 50 kick - all in main race stroke
TAMK- @ 1:30 (odds) & 1:40 (evens)
Lily, Christian - @ 1:40 (odds) & 1:50 (evens)
1:00 rest, check HR immediately & OML
LILY, CHRISTIAN, etc...
6 sets of:
3 x 100 swim free br 3 @ 2:00**
1 x 50 kick FAST @ 1:30
** the 100's get :05 faster in each round
No rest between sets.
After last set, put fins on and finish up with...
18 x 25 @ :40 - odds are dolphin kick w/explosive breakout, evens are swim FAST fly

TAYLOR, MILLY, KRISTY:
6 sets of:
3 x 150 @ 2:15 swim negative split, desc 2nd 75 1-3 to what you can: Taylor-back, Milly-free, Kristy-fly
2 x 50 kick FAST @ 1:00

ALLISON:
8 sets of:
1 x 150 swim free negative split @ 2:00 (kick @ 2:30 in even sets)
3 x 25 swim FAST @ :45 - except @ :25 in set #3 & 6
After 8th set, put on fins & finish up with...
18 x 25 @ :40
odds- 1/2 kick FAST dolphin kick - explosive breakout
evens- swim build to FAST fly

Make sure you're on top of your schoolwork. Have a great day!