Thursday, July 1, 2010

AS

400 swim freestyle
400 reverse IM - each 100 is 50 choice free drill, 50 drill/swim reverse IM order
1:00 rest
2 sets of:
2 x 200 @ :10 rest - 50 fist free drill, 50 6 kicks 1 stroke drill backstroke
4 x 75 @ 1:20 - 25 "blow it out the back" drill, 25 kick free on back build to strong, 25 breast pull w/free kick
No rest between sets, check HR after 2nd set.
2 sets of:
4 x 50 kick negative split @ :55
1 x 100 IM @ 1:45- 75 swim IM, then 25 kick FAST free on back
4 x 50 kick @ :55 "build & hold" - build 1st 25 to 85% at turn & hold that speed on the 2nd 25
1 x 100 IM @ 1:45- swim fly, swim back, kick FAST breaststroke on back, 25 swim free
4 x 50 kick @ :55 "build & hold" - build 1st 25 to all out FAST at turn & hold that speed on the 2nd 25
1 x 100 IM @ 1:45 - 25 swim fly, 25 kick FAST free on back, 25 swim breast, 25 swim free
4 x 50 choice swim/kick @ :55
1 x 100 kick all out FAST for time
1:00 rest between sets.
200 easy drill after 2nd set = 4800 scy.
Make sure you're staying well hydrated and drinking plenty of water. Have a great day!

Wednesday, June 30, 2010

EC

After warmup...
3 x 300 @ :20 rest as follows:
1- 50 choice free drill, 50 swim dps free
2- 75 d-k-s NO FREE, 75 d-k-s free
3- IM order by 75, each 75 is d-k-s
1:00 rest
36 x 100, all @ 1:30 as follows:
2- swim free
2- swim free/NO FREE by 50's
2- swim/kick choice
Go through that 4 times, adding 2 x 100 swim free to each round; so last round will be 8 x 100 swim free @ 1:30, then 2 free/NO FREE, then 2 swim/kick
5500 scy
Stretch tonight, continue to think R-E-S-T, and get excited for the meet. Have a great day!

Wednesday, June 30, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/drill/fly kick on side/fly drill: 1/2 blow it out the back, 1/2 fly pull w/free kick
1:00 rest
3 sets of:
2 x 150 @ 3:00 - 50 free 1/2 drill 1/2 swim, 50 choice kick build to FAST at 25m, then easy to the end, 50 in 4th best stroke - 12/ drill 1/2 swim
2* x 50 swim 1/2 4th best stroke, 1/2 free @ :55
No rest between sets.
*4 x 50 @ :50 in 2nd set; 6 x 50 @ :45 in 3rd set
Check HR after 3rd set immediately & OML
1 x 300 swim free negative split @ 4:30
1 x 300- 200 swim IM, 100 kick @ 4:30
1 x 300 - 100 swim free/main race stroke NO FREE, 200 kick - neg split each 100 - @ 5:00
1 x 300 - 100 swim choice, 200 kick IM order - build each 50 to FAST by 25m @ 5:00
1 x 300 - 200 swim in main race stroke, neg split each 100, 100 kick FAST @ 4:30
1 x 300 swim free br 3- bigger negative split than 1st 300
1:00 rest, check HR
18 x 50 swim as follows:
2 @ :50, free br 3, build kick to 25m, then dist per stroke to the end
1 @ :40 - 1/2 NO FREE, 1/2 free
1:00 rest, check HR immediately & OML
DOLPHIN KICK TIME TRIALS IN THE DIVING WELL
200 easy drill = approx 5600 lcy
Wear your sunscreen today, drink plenty of water and try to stretch. Enjoy your afternoon off & have a great day!

Wednesday Morning, June 30, 2010

EC - TAPER TIME!!

After warmup...
4 x 50 @ :10 ra2 la2 free drill
6 x 100 @ 1:50- 50 swim free (br 4/2 on 2nd 25), 50 drill/kick by 25's choice NO FREE
8 x 75 @ :10 rest as follows:
2- 50 offside breathing free drill, 25 breast kick on back
2- 50 swim backstroke, 25 2 fly/2 breaststroke drill
12 x 50 pull free w/choice equipment @ :55 - roll hips, finish stroke
1:00 rest, check HR
With fins, 4 sets of:
4 x 25 breaststroke tempo @ :40
4 x 25 @ :40 - the usual
No rest between sets. Take off fins after 4th set
Finish up with...
8 x 50 @ :10 rest
odds- choice kick/breast kick on back by 25's
evens- drill/swim dist per stroke by 25's
1 x 600 pull free w/choice equipment - br 4/2 every 3rd 50 is no snorkel
4800 scy.
Wear your sunscreen today and drink lots of water. Make time for a big fat nap (or two) - remember, you're tapering. Have a great day!

Wednesday, June 30, 2010

AS

400 swim freestyle
400 reverse IM - each 100 is swim/drill/fly kick on side/fly pull with free kick by 25's
1:00 rest
6 x 50 @ 1:00 - 25 swim free- count strokes/25 fist free drill- count strokes, how close can you get the two numbers?
4 x 125 @ :10 rest - 50 ra2 la2 free drill, 25 choice skulling, 50 drill NO FREE
4 sets of:
2 x 150 swim moderate negative split free @ 2:10
3 x 25 @ :40 swim dist per stroke, desc stroke count 1-3
2 x 100 kick @ 1:45 (@ 1:35 in even sets) - odd 25's are 1/2 FAST, 1/2 easy; even 25's are build to FAST
No rest between sets.
After 4th set, check HR, then get into...
1 x 600 as follows:
100 drill choice
200 kick - each 50 is easy/FAST by 25's
300 pull free br 3/5/7 by 50's
4500
Make sure you're wearing your sunscreen & drinking plenty of water. Have a great day!

Tuesday, June 29, 2010

MCA - great job this morning!

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/spin backstroke drill (1/2 spin drill, 1/2 swim back with same tempo as spin drill)
1:00 rest
4 x 125 @ :10 rest as follows:
50 choice drill NO FREE, 25 skulling, 50 offside breathing free drill
6 x 100 @ 1:50 as follows:
1st 25- choice drill PERFECT, not sloppy
2nd 25- 1/2 FAST underwater dolphin kick to the breakout (at 12.5 yards), then FAST swim to the end
3rd 25- swim dist per stroke, same stroke as 2nd 25
4th 25- FAST underwater dolphin kick on back to 12.5 yards, then FAST kick on back to the end
8 x 50 @ :50
odds- swim/kick choice by 25's
evens- swim free/NO FREE by 25's
1:00 rest, check HR immediately & OML
With fins:
12 x 100 swim @ 2:30 desc 1-3's to all out smoking FAST (except last set of 3 will be kick descend to all out smoking FAST!)
Stretch tonight when you get home, be sure to drink plenty of water with dinner. Get excited for the upcoming meets. Have a great day!

Tuesday, June 29, 2010

EC - great job this morning!

After warmup...
3 x 150 @ :10 rest- 50 ra2 la2 free drill, 50 choice drill NO FREE, 50 kick easy/moderate by 25's
6 x 75 @ :10 rest - 25 swim dps, 25 swim build, 25 kick build to strong
7 x 100 @ 1:30 as follows
odds- 50 free, 50 NO FREE, build 1st 25 of each 50 to FAST turn, then 2nd 25 dps
evens- 50 swim 50 kick choice - FAST breakouts on each 25
1:00 rest, check HR immediately & OML
4 sets of:
1 x 100 swim free @ 1:20
1 x 50 swim FAST free @ :50 (no slower than 26.5)
1 x 50 swim FASTER than previous 50 @ :50
1 x 100 drill @ 2:00
1 x 100 @ 1:15
2 x 50 @ :50 - as above
1 x 100 @ 2:00 - as above
1 x 100 @ 1:10
2 x 50 @ :50 as above
1 x 100 @ 2:00 - as above
1 x 400 pull free w/snorkel after 2nd set @ 1:00 rest
400 choice drill/kick/pull after 4th set
7000 scy
TAPER TIME! Get right home and into bed, see if you can have dinner delivered to you. Stretch before you go to sleep tonight. Tomorrow will be all drilling and the fin set. Have a great day!

Tuesday Morning, June 29, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/breast pull with free kick by 25's
1:00 rest
4 x 200 @ :10 rest - 100 drill/swim free, 100 drill/swim NO FREE
2 sets of:
4 x 50 @ 1:10- 25m kick build to FAST (good explosive dolphin kick off of the wall), then 2nd 25 is choice drill
2 x 100 @ 1:45- 50 swim free br 3, 50 swim in main race stroke NO FREE - build to FAST at 25m, then dps to the end
No rest between sets, check HR after 2nd set immediately & OML

4 sets of:
2 x 100 swim easy free @ 1:45
1 x 50 swim FAST in main race stroke @ 1:10
1 x 100 swim easy free @ 1:45
2 x 50 swim FAST in main race stroke @ 1:10
2 x 50 drill in main race stroke @ 1:10
3 x 50 swim FAST in main race stroke @ 1:10
Check HR after 3rd 50, then get right into...
100 choice drill
1:00 rest between sets.
After 4th set...
1 x 300 pull free br 3/5/7 by 50's w/choice equipment
3 x 100 swim in main race stroke descend 1-3 to all out smoking FAST @ 2:30
200 drill before you get out = 6400 lcy.
Wear your sunscreen today, drink lots of water and get excited for your meets. Have a great day!

Tuesday Morning, June 29, 2010

EC- last BIG aerobic day, be expeditious with the warmup

After warmup...
16 x 75 @ :10 rest as follows:
1-4: 50 offside breathing, 25 breast kick on back
5-8: 25 swim dps free, 50 drill/swim NO FREE
9-12: 25 swim dps NO FREE, 50 kick moderate choice
13-16: swim/kick/swim, rotating IM, NO FREE (first 75 is swim fly/kick back/swim breast; then 2nd 75 is swim back/kick breast/swim fly; 3rd 75 is swim breast/kick fly/swim back; 4th 75 is swim fly/kick back/swim breast)
8 x 50 @ :50 - odds are neg split free br 4/2 on 2nd 25, evens are NO FREE/free by 25's
1:00 rest, check HR immediately & OML
3 sets of:
3 x 100 @ 1:20 swim free, except 3rd 25 is kick, br 4/2 on last 25 (@ 1:15 in 3rd set if you'd like)
3 x 150 @ 1:50 swim free br 4/2 on 2nd 50
1 x 200 swim neg split free, br 4/2 on 3rd 50 and descend the 2nd 100 1-3 to what you can
Check HR after each 200, then immediately into...
1 x 50 drill
1:00 rest after each set.
200 drill after 3rd set = 6200 scy
One workout to go, then it's TAPER TIME! Wear your sunscreen today, drink lots of water. Have a great day!

Tuesday Morning, June 29, 2010

AS - please email me and let me know what kind of pool you're swimming in (scy, scm or long course meters) @ erikcollins19@gmail.com

400 swim freestyle
400 reverse IM - each 100 is 50 offside breathing free drill, 50 drill/kick reverse IM order
1:00 rest
8 x 75 @ :10 rest (go 4 x 150 if in long course pool) - 25 fist free drill, 50 drill/swim NO FREE
4 x 100 50 swim choice 50 kick @ 1:45
8 x 50 kick @ :55- odds are negative split, evens are easy/FAST by 25's
1:00 rest, check HR
3 sets of:
4 x 100 swim negative split free br 3 @ 1:30
16 x 25 @ :40 as follows:
1st set:
odds- swim all FAST
evens- all drill
2nd set:
odds- swim FAST
#2 is drill
#4 is LUNGBUSTER
3rd set:
1-3 are swim FAST
#4 is drill
4600m
Make sure you're wearing your sunscreen. Don't forget to email me and let me know what kind of pool you're swimming in. Have a great day!

Monday, June 28, 2010

MCA

400 swim freestyle
400 reverse IM drill - each 100 is drill/swim/drill/breast kick on back by 25's
1:00 rest
8 x 75 @ :10 rest as follows:
2- 50 choice free drill, 25 drill NO FREE
2- 50 drill/swim (same stroke as last 25 from previous 75's), then 25 drill in 4th best stroke
3 x 150 @ :10 rest as follows:
50 swim negative split in main race stroke, 50 swim free br 3/7 by 25's, 50 drill/swim in 4th best stroke
1:00 rest, check HR
4 sets of:
6 x 50 @ 1:00 - both 25's of each 50 are from a dive
odds- 25 LUNGBUSTER, 25 swim FAST
evens- 25 swim FAST, 25 LUNGBUSTER
1 x 200 choice BIG negative split - can be free, main race stroke, IM (2 x 100's), kick or pull (if pulling, br 3/5/7/9 by 25's
:30 rest between sets - no more than that
200 easy drill before you get out = 4050 scy. Have a great day!

Monday Morning, June 28, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is 25 drill/25 swim, then 2nd 50 is 25 snow angel fly drill, 25 fly kick on side
1:00 rest
4 x 100 @ :10 rest - 50 choice drill, 50 swim - odds are free, evens are main race stroke
12 x 50 swim as follows:
2- free/NO FREE by 25's
1- all free
1-6 @ :55 & :45
7-12 @ :50 & :40
4 x 100 swim/kick @ 2:00 choice - but all 4 same stroke, desc 1-4 to what you can
1:00 rest, check HR
6 x 5- minute swims @ 6:00, desc 1-3, 4-6 - can go different stroke on 2nd set of 3
1:00 rest, check HR
Diving well relays
Running LUNGBUSTER
get out & run to far end
running sprint to end of red stripes
open water back flip
kick back to far end
get out and go to diving well for another...
LUNGBUSTER
Everybody goes twice
With fins, finish up with:
24 x 50 @ 1:10 - 1 easy, 1 FAST
Approx. 6000 LCY
Wear your sunscreen today and drink plenty of water. Have a great day!

Monday, June 28, 2010

AS - written for short course meters, subtract a bit (on intervals) for yards, or double for meters

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
3 sets of:
4 x 50 catch-up free drill @ 1:00 - steady, firm kick
2 x 75 @ 1:20- 50 fist free drill, 25 fly kick on side
4 x 50 swim/kick by 25's @ :55 (@ :50 in 2nd set; @ :45 in 3rd set - you'll have to hustle here)
No rest between sets; after 3rd set, check HR immediately & OML, then get right into...
15 x 50 pull free as follows (just swim free if you don't have any pulling equipment):
#'s 1-6: 2 @ :55/1 @ :50
#'s 7-12: 2 @ :55/1@ :45
#'s 13-15: 2 @ :55/1 @ :40
1:00 rest, check HR again
With fins (if you don't have fins, just do the set as written without them):
4* sets of-
6 x 25 @ :40
odds- 1/2 FAST 1/2 drill
evens- #2 is build to FAST; #4 is all out FAST; #6 is LUNGBUSTER
:30 rest
1 x 100 all out FAST @ 2:00
*Odd sets, 25's & 100 are swim; even sets 25's & 100 are kick with board (kick on back if no board)
After 4th set, finish up with...
6 x 50 easy choice swim @ 1:00
4500
Hope you're having a nice time, be sure to wear your sunscreen! Have a great day!

Sunday Morning, June 27, 2010

TB- great job yesterday!

400 swim freestyle
400 reverse IM - each 100 is drill/drill/kick choice/breast pull w/dolphin kick
1:00 rest
6 x 200 @ :10 rest
odds- 50 catchup free drill, 50 choice back drill
evens- 50 swim backstroke, 50 choice drill/swim, NO FREE OR FLY
18 x 50 as follows:
2- swim free/NO FREE @ :50 - can go different strokes on 2nd 25
1- swim neg split free br 3 @ :40
1:00 rest, check HR immediately & OML
All kicking on your back...
6 x 50 kick @ :50 - negative split the even 50's
1 x 200 IM @ 3:00 - 2 x 100 IM's, desc them 1-2 to what you can
6 x 50 kick @ :50 - odds are negative split
1 x 300 @ 5:00 - odd 100's are IM, desc 1-2 to what you can, 2nd 100 is kick, ez/FAST by 25's
6 x 50 kick @ :50- each 50 is easy/FAST by 25's
1 x 400 IM - 4 x 100 IM's, desc 1-3 to what you can, then :10 rest, then #4 is FAST
:30 rest
6 x 100 kick @ 1:40 make interval 1-3, desc 4-6 to something juicy!
1 x 700 pull free br 3/7 by 50's
6000 scy.
Stretch today, be sure to wear your sunscreen! Have a great day!

Saturday Morning, June 26, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/6 kicks 1 stroke backstroke by 25's
1:00 rest
3 sets of:
2 x 150 @ :10 rest- 50 fist free, 50 choice drill NO FREE, 50 kick choice build to FAST at 25m, then moderate kick to the end
1 x 300- 100 swim backstroke, 50 1/2 drill 1/2 swim choice
:20 rest
4 x 50 @ :55 1/2 kick 1/2 swim choice (@ :50 in 2nd set, @ :45 in 3rd set)
No rest between sets. Check HR after 3rd set.
12 x 150 @ 3:00 as follows (4 sets of 3):
1- 100 swim free, 50 swim main race stroke build to FAST by 25 meters & hold it to the end
1- 50 drill, 50 swim at 200 goal pace (both in main race stroke), 50 kick choice
1- 50 swim all out FAST in main race stroke, 50 kick FAST, 50 drill
After #12...
9 x 100 swim/kick @ 2:00 desc 1-3 to juicy FAST
Finish up with...
600 kick, moderate/strong/FAST by 50's
Wear your sunscreen today, stretch if you can and enjoy your day off. Have a great day!

Friday, June 25, 2010

RM & GK - thanks for coming out to Rochester today!

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
Talk about breaststroke, favorite drills and biggest drawback to your current stroke
Work on simple drills:
breast pull w/free kick - works on a FAST turnover, body position
2 kicks 1 pull breaststroke - works on body position & generating power from your kick
breast kick on back- works on moving feet to start the kick instead of cranking knees up towards the body (while swimming) to start the kick
Others you like??
Finish with some light kicking and some 50's swim breast/free, putting all the elements of the drills together to make it a smooth, efficient stroke.
Thanks again for coming out to Rochester today. Good luck to you at your end of the season meets!

Friday Morning, June 25, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 sets of:
1 x 200 - 100 swim free, 50 1/2 drill/ 1/2 swim in 4ht best stroke, 50 kick choice build to FAST at 25 meters, then easy to the end
:10 rest
2 x 50 @ 1:10 in main race stroke- 1/2 swim build to FAST, 1/2 drill
No rest between sets. Check HR after 3rd set, then continue right into...
4 sets of:
1 x 100 swim free @ 1:45 - moderate negative split
2 x 50 kick 1/2 strong 1/2 FAST
No rest between sets, check HR after 4th set.
3 sets of:
10 x 50 swim FAST @ 1:15
1 x 300 pull free br 3/5/7 by 50's
1:00 rest between sets. One set must be free, one set must be main race stroke NO FREE
Warmdown with an additional 300 drill before you get out. Be sure to wear your sunscreen this weekend. Have a great day!

Friday Morning, June 25, 2010

EC - great job yesterday!

After warmup...
2 sets of:
3 x 100 @ :10 rest- 50 fist free drill, 50 easy choice kick
3 x 150 @ :10 rest- 75 drill/swim/drill NO FREE, 50 ra2 la2 free, 25 breast kick on back
7 x 50 @ :50 (@:45 in 2nd set) as follows:
1st set: swim/kick, or swim free/swim FAST choice for 10 yards, then drill to the end
2nd set: swim free/NO FREE, build one of the 25's to 85% or so - different 25 on each 50
No rest between sets, check HR after 2nd set.
SPEEDSET: 2 sets of 4 x 50's @ :10 rest
Warmdown at least 800 yards of drilling & easy kicking
4400 scy
Stretch today, wear your sunscreen & enjoy the wedding. Have a great day!

Thursday, June 24, 2010

EC - LCM @ UM

After warmup...
400 pull w/snorkel & paddles
:20 rest
4 x 150 @ :20 rest- 50 swim free, 50 NO free (1/2 swim build, 1/2 drill), 50 kick build to strong at 25m, then easy kick to the end
4 x 50 @ 1:00
odds- 15m swim FAST, then drill to the end
evens- swim build to FAST at 25m, then dps to the end
1:00 rest- check HR
2 sets of:
3 x 50 swim at 200 GP @ 1:10
1 x 50 drill
:10 rest
1 x 200 swim neg split free br 4/2 on 3rd 50 @ 4:00
2 x 50 swim at 200 GP @ 1:10
1 x 50 swim FASTER than 200 GP
1 x 50 drill
:10 rest
1 x 200 swim neg split free br 4/2 on 3rd 50 @ :40
1 x 50 swim @ 200 GP @ 1:10
1 x 50 swim FASTER than 200 GP @ 1:10
1 x 50 swim all out FAST
1 x 50 drill
:10 rest
1 x 200 swim free br 4/2 on 3rd 50 @ 4:00
200 drill after 1st set @ 1:00 rest
800 pull/drill/kick after 2nd set
Less than a week to go until we rest! Have a great day!

Thursday Morning, June 24, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/breast pull w-free kick by 25's
1:00 rest
3 x 200 @ :20 rest as follows:
odds-50 offside breathing free drill, 50 choice drill NO FREE
#2- kick, neg split each 100
14 x 50 @ :10 rest
as follows:
odds- free, swim build to FAST @ 25m, then drill free to end
evens- same way, except NO FREE
3 x 200 @ :20 rest as follows:
odds- kick, negative split by 100's
#2- IM, negative split by 100's
12 x 50 swim as follows:
2- free/choice by 25's @ :50 (Lily, CVW @ :55)
1- swim all free @ :40 (Lily, CVW @ :45)
1:00 rest, check HR
MS/LS- pace set
AS/AB/JW- 6 sets of:
DW- 2 "jungle sprints" @ :40, then 1 LUNGBUSTER @ :40
then, from far end, run & sprint to end of red stripes on bottom, then drill to the end
After 4 sets of that...
1 x 50 swim all out FAST for time
Check HR after each 50.
Until 9:45, finish up with...
2 x 100 drill/kick by 50's @ 2:00
1 x 50 kick FAST @ 1:00
Wear your sunscreen today, stretch if you can. Have a great day!

Thursday Morning, June 24, 2010

EC - glad your orientation is behind you, you're going to have a great Freshman year!

After warmup...
3 x 200 @ :20 rest as follows:
odds- 50 offside breathing drill, 50 choice drill NO FREE
#2- kick, neg split each 100
14 x 50 @ :10 rest as follows:
odds- choice drill/swim free by 25's
evens- choice drill/swim NO FREE by 25's
3 x 200 @ :20 rest as follows:
odds- kick choice, negative split by 100's
#2- IM, 100 drill, 100 swim
1:00 rest, check HR immediately & OML
With fins,
12 x 25 @ :40- breaststroke tempo drill
1:00 rest, take fins off.
8 sets of:
:20 choice vertical kick
:10 rest
1 x 50 @ 1:00- 25 kick choice on back w/explosive dolphin kick to the breakout, then 25 choice swim - different stroke for each 50
1 x 100 swim 50 back, 50 breast @ 1:45 - neg split each 50 on even sets
No rest between sets.
Check HR after last set.
With fins, finish up with...
24 x 25 @ :40 - the usual sets of 4.
200 drill before you go = 5200 scy.
Stretch this morning, eat well and get a quick nap if you can. See you at 11:15 at the Rec. Center. Have a great day!

Wednesday Morning, June 23, 2010

MCA

400 swim freestyle
400 reverse IM drill - each 100 is ra2 la2 free/2 kicks 1 pull breast/half spin half swim backstroke with same tempo as spin/snow angel fly- by 25's
1:00 rest
6 sets of:
1 x 150 @ 2:45- 25 swim free br 3, 100 drill/swim by 50's choice - NO FREE on even sets
2 x 50 @ 1:00- 25 breast pull w/free kick, 25 swim breaststroke with same tempo
2** x 50 kick moderate @ :55 (Lily, CVW @ 1:00 if necessary)
No rest between sets.
**4 x 50 kick in 2nd & 5th sets; 6 x 50 kick in 3rd & 4th sets, all @ :55
After 6th set, check HR, then get right into...
6 x 300 swim moderate negative split @ 4:30 - odds are free, evens pull or backstroke
1:00 rest
From the diving well, 12 sets of, all @ 1:30-
:20 kick FAST on back at wall
Swim FAST breaststroke to the far side
:10 rest
FAST dolphin kick LUNGBUSTER back to the runway side
1:00 rest after 12th set, check HR again.
With fins, finish up with...
24 x 25 @ :40 - the usual sets of 4;
200 easy drill before you get out. Enjoy your afternoon off, wear your sunscreen even though it's cloudy out! Have a great day!

Tuesday, June 22, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/drill/kick/backstroke spin drill by 25's
1:00 rest
2 x 125 @ 2:10- 50 fist free br 3, 75 drill/drill/kick build to FAST
3 x 50 swim free br 3 @ :50- 6 beat kick on 2nd 25
2 x 125 @ 2:10- 50 swim backstroke, 75 drill/drill/swim in 4th best stroke, NO FREE
5 x 50 swim/kick by 25's - all choice, @ :45
2 x 125 - 50 kick choice, 75 swim IM @ 2:00
7 x 50 swim free/NO FREE by 25's @ :40
1:00 rest, check HR
3 x 50 kick FAST @ 1:10
**MYSTERY SET**
Warmdown an easy 200 drill before you get out. Have a great day!

Tuesday Morning, June 22, 2010

MCA

400 swim freestyle
400 reverse IM drill - each 100 is 50 1/2 drill 1/2 swim, then 50 breast pull w/free kick
1:00 rest
1 x 300 - 50 catchup free drill, 50 choice drill in main race stroke NO FREE
:20 rest
1 x 300- 50 1/2 drill 1/2 kick in main race stroke, 50 1/2 swim build to strong at 25m, 1/2 kick
:10 rest
1 x 300- 50 swim main race stroke build to strong at 25m, then dps to the end; 50 swim free build to strong at 25m, then dps to the end
1:00 rest, check HR
24 x 50 @ 1:00 as follows:
1- 1/2 swim FAST 1/2 drill choice
2- 25 LUNGBUSTER 25 swim FAST
3- run&scream to the diving well & FAST dolphin kick LUNGBUSTER
4- swim free br 3 @ :40 (Lily, CVW @ :45)
After #24, check HR, then get right into...
6 x 200 swim negative split free br 3 @ 2:45 (Lily, CVW @ 3:00) TB: even 200's can be free/back by 50's
1:00 rest, put fins on...
With fins, finish up with 12 sets of:
3 x 100 @ 2:00 desc 1-3 to all out FAST swim (#1- can be drill/swim)
1:50 kick FAST @ :30
No rest between sets.
200 drill after last set.
Wear your sunscreen today, stay hydrated. Have a great day!

Tuesday, June 22, 2010

EC - AM, Orientation @ UM

After warmup...
13 x 100 @ :10 rest
odds- 50 choice free drill (can be ra2 la2, but not for all of them), 50 choice kick
evens- 25 breast pull w/free kick, 25 choice (another breaststroke drill, or swim breaststroke)
16 x 50 @ :45
2- swim free/choice by 25's (NO FREE on 2nd 25 of 2nd 50)
2- swim/kick by 25's
1:00 rest, check HR immediately & OML
12 sets of:
2 x 25 @ :40 jungle sprints
1 x 50 @ 1:00 from a dive - 20 yards swim FAST, 2nd 25 is moderate kick
No rest between sets, except after even sets, get right into...
1 x 100 drill @ 1:45
With fins, finish up with...
24 x 25 @ :40- the usual sets of 4.
200 drill before you get out = 5700 scy.
Enjoy your orientation, I hope everything goes well. I'll meet you up there tomorrow afternoon. Take good care of yourself & have a great day!

Monday, June 21, 2010

MCA - widths for most of the workout

400 swim freestyle
400 reverse IM - each 100 is drill/drill/kick/swim by 25's
1:00 rest
25's dolphin kick LUNGBUSTERS, working on continuous dolphin kick
Finish up with...
12 x 100 IM @ 1:45 from a dive - first 25 is always FAST, then the last 75 is swim moderate, cycle through the 25 that is FAST (1st 100, fly is FAST; 2nd 100 backstroke is FAST, etc...)
200 drill before you go. Have a great day!

Monday, June 21, 2010

EC

After 3000 warmup...

6 sets of:
3 x 75 swim descend 1-3 to all out FAST @ 1:40
3 x 25 @ :40 swim all out FAST - add up last 75 and 3 x 25's for 150 total
After even sets...
BROKEN 150: 3 x 50 swim FAST @ :10 rest- how close can you come to your add-up 150's?
Warmdown at least a 400 after last set.
Have a great day!

Monday Morning, June 21, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
1:00 rest
4 x 50 @ 1:00 fist free drill
2 x 150 @ :10 rest- 75 drill/swim/drill by 25's in main race stroke, then 75 IM drill (NO FREE)
1 x 300 @ 5:00- swim IM order/free by 50's (fly/free, then back/free, then breast/free)
4 x 100 @ 1:40 swim/kick by 50's - swim is free on odd 100's, main race stroke NO FREE on even 100's
1 x 600 kick- build each 50 to FAST, odds on back, evens w/board
1:00 rest, check HR immediately & OML
9 x 100 swim @ 1:30
2- strong negative split free br 3
1- swim NO FREE/free by 50's
6 x 50 kick @ :55
6 x 100 @ 1:30
odds- swim/kick choice by 50's
evens- swim IM order by 50's
18 x 50 kick @ 1:20 - 1 easy 1 FAST
1:00 rest, check HR immediately after last 50 kick
Finish up with...
1 x 1200 as follows:
200 pull free br 3/5/7/9 by 50's OR swim backstroke with strong underwater dolphin kick
100 kick FAST
6500 LCM
Stretch today, wear your sunscreen if you're going to be outside. Have a great day!

Monday Morning, June 21, 2010

EC

After warmup...
2 x 75 @ :10 rest- swim dps free/fist free drill/swim dps free
5 x 50 @ :10 rest- swim/drill choice by 25's, NO FREE
3 x 100 @ 1:40- 50 swim free/NO FREE, 50 kick choice on back
6 x 25 @ :40- odds are jungle sprints, evens are LUNGBUSTER
3 x 150 @ 2:40- as follows:
50 swim free br 4/2, 100 drill/swim breaststroke
1:00 rest, check HR
4 x 50 swim/kick choice by 25's @ :50
1 x 200 swim moderate negative split free @ 2:45
4 x 50 swim free/NO FREE @ :45
2 x 200 swim free strong negative split @ 2:45
4 x 50 swim frfee br 4/2 on 2nd 25 @ :40
3 x 200 swim big negative split @ 2:45
1:00 rest, check HR immediately & OML
8 x 100 kick on back @ 1:40- moderate, except 3rd 25 is strong
3 x 100 pull free br 4/2 @ 2nd 50, @ 1:30
1 x 300 pull free w/snorkel @ 4:15
6 x 50 pull free @ :40- different equipment
Check HR immediately & OML
200 drill = 6000 scy
Stretch today, will meet you here this afternoon by 3:45. Have a great day!

Sunday, June 20, 2010

EC & TB

After 400/400...
4 sets of:
2 x 100 @ 1:45 drill choice free/drill NO FREE by 50's
4 x 50 @ :55 (@ :50 in 2nd set; @ :45 in 3rd set; @ :40 in 4th set
25 kick build to FAST
25 swim choice - odd sets NO FREE
No rest between sets; after 4th set, continue right into...
16 x 25 @ :40
odds*- jungle sprints
evens*- swim build to FAST
*except, every 3rd 25 is LUNGBUSTER!
1:00 rest, check HR immediately & OML
6 x 300 (2 sets of 3) @ 4:15
1- 100 kick on back w/strong underwater dolphin kick, 200 swim choice
2- 200 kick w/same strong underwater dolphin kick, 100 swim IM
3- all kick on back
No rest between sets of 3; after #6, check HR & continue right into...
8 sets of:
2 x 50 swim/kick @ :50
1 x 75 kick 1:10* (1st 2 sets @ 1:10)
No rest between sets
*3rd & 4th sets @ 1:05
5th & 6th sets @ 1:00
7th & 8th sets @ :55
No rest between sets.
200 drill after 8th set = 6400 scy
Stretch today, wear your sunscreen if you have to be outside and drink plenty of water throughout the day. See you tomorrow afternoon, have a great day!

Saturday Morning, June 19, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
4 sets of:
1 x 100 @ 2:00- 50 catchup free, 50 drill in main race stroke (mrs) NO FREE
4 x 50 @ 1:05 - 1/2 kick build to FAST, 1/2 swim dist per stroke in main race stroke (same stroke as 2nd 50 drill above)
No rest between sets.
After 4th set, check HR
3 sets of:
12 x 50 as follows(2 sets of 6)-
3- drill in main race stroke @ 1:10 (NO FREE, except for AS)
2- swim FAST @ 1:00, same stroke as 50's drill
1- kick FAST @ 1:00
After 12 x 50 (2 sets of 6), get right into...
4 x 100 swim neg split free br 3 @ 1:35 (in 2nd set go all 4 @ 1:30; in 3rd set go all 4 @ 1:25)
No rest between sets.
After 3rd set, finish up with...
3 x 400 @ :20 rest
1- drill/kick by 50's
1- drill/swim by 50's
1- pull free br 3/5/7/9 by 50's
6200 LCM
Enjoy your day off tomorrow, rest up & eat well - BE SURE TO WEAR YOUR SUNSCREEN WHEN YOU GO OUTSIDE. See you Monday Morning, have a great day!

Friday, June 18, 2010

EC

After warmup...
4 x 125 @ :10 rest- 50 fist free drill, 25 fly kick on side, 50 choice drill NO FREE
6 x 50 swim/drill @ :10 rest, odds free, evens NO FREE
9 x 100 @ 1:30 as follows:
2- 50 swim free, 50 swim NO FREE - mod neg split on free on 1st 100, then mod neg split on 2nd 50 on 2nd 100
1- swim/kick by 50's choice
8 x 25 @ :40, odds are jungle sprints, evens are build to FAST
1:00 rest check HR
3 sets of:
4 x 100 swim at 400/500 pace @ 1:40
1 x 400 pull free w/choice equipment, but same equipment all 3 sets - desc 1-3 to what you can
1:00 rest between sets, check HR
After 3rd set...
15 x 50 swim @ 1:00 descend 1-3's to something juicy.
With fins, finish up with...
12 x 25 @ :40-
odds swim breaststroke w/free kick, working on tempo
evens choice breaststroke drill
400 drill choice = 6750 scy
Enjoy your day off tomorrow - stretch, take a few naps and eat real well. Have a great day!

Friday Morning, June 18, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/drill by 25's
1:00 rest
2 sets of:
2 x 50 @ 1:15- 25 ra2 la2 free drill, 25 fist free drill
3 x 150 @ :10 rest- 50 swim free br 3, 50 drill NO FREE, 50 swim - same stroke, build to FAST at 25m, then dps to the end
3 x 50 @ 1:10- FAST dolphin kick to breakout at 15m, then moderate choice kick to the end
No rest between sets, check HR after 2nd set
3 sets of:
1 x 250 swim free @ 3:20
3 x 50 swim 1/2 main race stroke 1/2 free
1 x 150 swim free @ 2:00
5 x 50 swim 1/2 main race stroke 1/2 free
1 x 50 drill choice in main race stroke @ 1:20
7 x 50 swim 1/2 main race stroke build to strong, 1/2 drill
:30 rest between sets of check HR
1st set, 50's @ :55 (Lily, CVW @ 1:00)
2nd set, 50's @ :50 (Lily, CVW @ :55)
3rd set, 50's @ :45 (Lily, CVW @ :50)
After 3rd set, check HR immediately & OML; then finish up with...
1 x 600 pull free br 3/5/7/9 by 50's
6400 LCM
Stretch today if you can, eat well & drink plenty of water. Wear your sunscreen if you're going to be outside. Have a great day!

Friday Morning, June 18, 2010

EC - great job yesterday!

After warmup...
2 sets of:
4 x 50 @ :10 rest offside breathing drill
6 x 75 @ :10 rest- 25 breast kick on back, 50 choice drill
3 x 150 @ :10 rest, 50 choice drill, 100 swim IM
No rest between sets, after 2nd set, check HR immediately & OML
SPEEDSET
Warmdown with your choice of:
18 x 50 @ :50
2- swim NO FREE/free by 25's, 1 swim/kick choice
OR...
3 x 300 @ :20 rest
1&2- pull with different equipment
3- 75 drill/25 kick
100 easy = 5000 scy.
Stretch today if you can, drink lots of water and try to get a nap. See you this afternoon between 12:45 & 1:00 p.m. Have a great day!

Thursday, June 17, 2010

MCA - written for LCM

400 swim freestyle
400 reverse IM -e ach 100 is drill/kick/drill/swim by 25's
1:00 rest
8 x 50 @ 1:00 - 25 swim dps, 25 drill
6 sets of:
1 x 100 swim free @ 1:45
1 x 50 swim in main race stroke, build to FAST @ 1:15
1 x 50 drill in m-r-s @ 1:15
2 x 50 swim at 200 Goal Pace in m-r-s @ 1:30
No rest between sets.
After 6th set, switch to "widths"
2* sets of:
6 x 50 drill @ 1:00
6 x 50 "over/unders" @ 1:00 - same stroke as drill
*- switch strokes for 2nd round.
200 easy drill before you get out. Have a great day!

Thursday, June 17, 2010

EC

After warmup...
16 x 50 in sets of 4 as follows:
2- @ 1:00, drill/swim dps choice - 2nd, 3rd 4th sets are NO FREE
2- swim NO FREE/free by 25's @ :50 (2nd set @ :45; 3rd @ :40; 4th set @ :35
7 x 100 @ 1:25 as follows:
odds- pull free w/choice equipment
evens- swim free/NO FREE by 50's
1:00 rest, check HR immediately & OML
4 sets of:
4 x 75 @ 1:10 - odds are kick/swim/kick, evens are 50 swim, 25 kick
3 x 125 swim free @ 1:30
1 x 150 swim free @ 1:50 (2nd set @ 1:45; 3rd @ 1:40; 4th @ 1:35)
Check HR immediately & OML
Finish up with...
6 x 200 choice kick negative split @ :20 rest
200 drill = 7200 scy
Stretch tonight, get to sleep as early as possible. Have a a great day!

Thursday Morning, June 17, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is 25 drill, 25 swim, 50 kick
1:00 rest
7 x 100 @ :10 rest as follows:
odds- 50 fist free drill, 25 breast pull w/free kick, 25 choice drill NO FREE
evens- 50 fist free drill, 25 drill choice in main race stroke NO FREE, 25 swim same stroke
16 x 50 as follows in sets of 4:
2- 25 swim, 25 kick in main race stroke NO FREE
2- swim free br 3 @ :55 (@ :50 in 2nd set; @ :45 in 3rd set; @ :40 in 4th set) Lily, Christian: 1st two sets @ :55, then 3rd set @ :50; 4th set @ :45
No rest between sets of 4; check HR immediately after 4th set & OML
3 sets of:
4 x 100 swim free @ 1:30 (@ 1:25 in 2nd set, @ 1:20 in 3rd set)
1 x 400 pull free, desc 1-3 to what you can
:30 rest between sets
3 sets of:
3 x 100 swim free @ 1:30 (same as above, except...who wants to go 3rd set @ 1:15?!?)
1 x 200 kick free on back, desc 1-3 to what you can
:30 rest between sets.
Finish with breaststroke work with fins:
12 x 50 @ 1:00
odds- 25 LUNGBUSTER, 25 breast pull w/free kick
evens- build breast pull w/free kick to FAST
200 drill before you get out. Wear your sunscreen today, and drink plenty of water. Have a great day!

Wednesday, June 16, 2010

EC

After warmup...
7 x 150 @ :10 rest as follows:
odds- 75 choice free drill, 50 drill NO FREE, 25 choice skulling
evens- 50 swim mod neg split free, 50 drill/swim NO FREE, 50 easy kick
3 sets of:
2 x 75 drill/swim/drill by 25's @ 1:20
2 x 25 swim FAST @ :40
2 x 75 as above
4 x 25 as above
2 x 75 as above
2 x 25 as above
After 1st set, 8 x 100 pull free w/choice equipment @ 1:25
After 2nd set, 16 x 50 pull free w/different equipment @ :45
After 3rd set, 1 x 800 kick choice
:30 rest between sets
After 3rd set, finish up with...
With fins: 24 x 25 @ :40 - the usual sets of 4
200 drill = 7200 scy.
Stretch tonight, get to sleep as early as you can. Have a great day!

Wednesday Morning, June 16, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/drill by 25's
1:00 rest
12 sets of:
1 x 100 - 50 catch-up free drill, 50 choice drill NO FREE
get out, run carefully to the diving, dive in for a LUNGBUSTER;
at far end by the slide, FAST vertical dolphin kick for :20, then get out, walk to lanes at far end
1 x 50 NO FREE - 1/2 swim PERFECT, 1/2 kick choice on back
:20 rest
2 x 100 swim neg split free br 3 @ 1:45
No rest between sets.
With fins, finish up with...
16 x 50 @ 1:00
odds- 1/3 swim FAST, 2/3 drill - same stroke
evens- LUNGBUSTER to the end of the red lanelines, then drill choice the rest of the way
200 drill after #16 = 6000 scy
Drink plenty of water today and wear your sunscreen. Have a great day!

Wednesday Morning, June 16, 2010

EC

After warmup...
3 sets of:
3 x 100 @ :10 rest - 50 ra2 la2 free drill, 50 breast kick on back
2 x 125 @ :10 rest- 50 swim free, 25 choice skulling, 50 choice breaststroke drill
5 x 50 @ :55 - swim free in 1st set; swim breast/free in 2nd set; choice in 3rd set
No rest between sets. After 3rd set, check HR, then...
1 x 600 pull free w/choice equipment, but NO SNORKEL!
1:00 rest
With fins:
16 x 25 @ :40, #1-3 are breaststroke tempo drill, #4 is choice
8 x 25 swim breaststroke- NO FINS @ :40
200 drill = 4800 scy
Work on starts before you go.
Wear your sunscreen today. Have a great day!

Wednesday, June 15, 2010

MCA

400 swim freestyle
400 reverse IM - 4 x 100 IM's continuous, odds are drill, evens are swim
1:00 rest
8 x 75 @ :10 rest
odds- 50 fist free, 25 fly kick on side
evens- 50 drill/swim by 25's NO FREE, 25 choice kick on back build to FAST
2 x 300 @ :20 rest as follows:
50 swim mod neg split, 50 drill/swim NO FREE - build the swim to FAST, 50 kick neg split choice
8 x 25 @ :40
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST
1:00 rest, check HR
TB- these are backstroke
3 x 150 swim desc 1-3 to FAST @ 2:30
4 x 150 swim desc 1-3 to FAST, hold for #4, @ 2:40
5 x 150 swim desc 1-3 to FAST, hold for #4 & 5, @ 2:50
6 x 150 swim desc 1-3 to FAST, hold for #4, 5 & 6 @ 3:00
Warmdown 400 drill before you get out

AS & MS
6 sets of:
2 x 50 drill @ 1:00
3 x 75 swim desc 1-3 to all out FAST @ 1:40
3 x 25 swim FAST @ :40
After even sets...
3 x 50 swim FAST @ :10 rest
Warmdown at least a 400 drill before you get out.
Stretch tonight, get to sleep as early as possible. Have a great day!

Tuesday, June 15, 2010

EC - glad you're feeling better!

After warmup...
8 x 75 @ :10 rest
odds- 50 fist free, 25 fly kick on side
evens- 50 drill/swim NO FREE, 25 choice kick build to FAST
3 x 300 @ :20 rest - 50 swim mod neg split free, 50 drill/swim NO FREE, 50 kick neg split choice
9 x 100 @ 1:20 as follows:
2- swim mod neg split free, br 4/2 on 2nd 50
1- swim free, except 3rd 25 is kick, 4th 25 is br 4/2
1:00 rest, check HR
All one set here...
4 x 50 kick @ :45
1 x 100 swim/kick @ 1:30
4 x 50 kick @ :45
1 x 100 swim/kick @ 1:20
4 x 50 kick @ :45
1 x 100 swim/kick @ 1:10
4 x 50 swim choice @ :55
4 x 75 kick FAST @ 2:00

4 x 50 swim/kick @ :45
1 x 100 kick @ 1:25
4 x 50 swim/kick @ :45
1 x 100 kick @ 1:20
4 x 50 swim/kick @ :45
1 x 100 kick @ 1:15
4 x 50 swim choice @ :55
3 x 100 kick FAST @ 3:00
1 x 800 pull free w/snorkel
200 easy drill = 7200 scy.
Stretch tonight, get to sleep as early as possible. All drilling tomorrow morning. Have a great day!

Tuesday Morning, June 15, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is swim/drill by 25's
1:00 rest
6 x 100 @ :10 rest - 50 ra2 la2 free drill, 50 choice drill NO FREE
1 x 300 swim 50 free, 50 NO FREE - should be same stroke you drilled above on even 50's - each 50 is build to FAST at 25 meters, then swim dist per stroke (DPS) for the last 25 meters
1:00 rest, check HR
2 sets of (in 2nd set, swim/kicks are NO FREE):
4 x 50 kick @ :55
1 x 100 swim/kick @ 1:35
4 x 50 kick @ :55
1 x 100 swim/kick @ 1:25
4 x 50 kick @ :55
1 x 100 swim/kick @ 1:15
4 x 50 swim free br 3 @ :55
4 x 100 kick FAST @ 3:00
After 1st set, go 6 x 100 pull free br 3/7 by 50's @ 1:30
After 2nd set, go 4 x 150 swim- 100 choice, 50 free with BIG 6 BEAT KICK @ 2:15
After 150's in 2nd set...
**MYSTERY SET**
Wear your sunscreen today, drink lots of water and try to stretch when you get home. Have a great day!

Monday, June 14, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill, then last 25 is "blow it out the back" fly drill
1:00 rest
4 sets of:
1 x 50 @ :10 rest choice free drill
1 x 100 @ 1:45- 50 swim moderate negative split free br 3, 50 drill/swim main race stroke NO FREE
No rest between sets. Check HR after 4th set
As many rounds as possible - main race stroke in odd sets, 4th best stroke in even sets- NO FREE on either:
2 x 75 drill/drill/kick by 25's @ 1:20
2 x 25 swim FAST @ :40
2 x 75 @ 1:20 as above
3 x 25 @ :40 as above
2 x 75 @ 1:20 as above
2 x 25 @ :40 as above
4 rounds + 100 easy drill = 4000 scy.
Rest up tonight, stretch if you can & get ready for some BIG kicking tomorrow. Wear your sunscreen, even though it's cloudy. Have a great day!

Monday Morning, June 14, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 x 200 @ :20 rest
drill/swim/drill/kick by 50's - build the kick to FAST; 2nd 200 is NO FREE
4 x 150 @ :10 rest as follows-
50 swim free, 50 kick build to FAST at 25 meters, then 25 kick moderate, 50 drill in main race stroke NO FREE
1:00 rest - look at the next set...
36 x 50 as follows (6 times through):
2- 1/2 kick FAST 1/2 drill @ 1:00 (Lily, CVW @ 1:05)
1- swim free @ :50 (Lily, CVW @ :55)
2- swim 1/2 main race stroke NO FREE 1/2 free @ :55 (Lily, CVW @ 1:00)
1- kick @ :50 (Lily, CVW @ :55)
After #36, 1:00 rest, check HR
1 x 800 pull free w/choice equipment - br 3/5/7/9 by 50's if no snorkel, roll hips evenly, finish stroke
1:00 rest
With fins, finish up with...
16 x 50 @ 1:00 as follows:
odds- 17m LUNGBUSTER, 17M swim FAST, 16M drill - same stroke as swim
evens- swim build to all out FAST
After #16, check HR
200 drill = 5600 lcm
Wear your sunscreen today - even if it's cloudy! Have a great day!

Monday Morning, June 14, 2010

EC

After warmup...
2 x 200 drill/kick/different/drill/swim by 50's @ :20 rest
4 x 75 @ :10 rest - drill/swim build to strong/kick build to strong by 25's
:30 rest, look ahead at the workout - all one set
3 x 50 @ :50 swim free br 4/2 on 2nd 25
4 x 125 swim free @ 1:30 - make the interval
1 x 400 swim backstroke - faster tempo on even 50's
6 x 50 @ :50 swim free/NO FREE by 25's
9 x 100 @ 1:20 as follows:
1- swim mod neg split free
2- swim free/NO FREE by 50's
3- swim IM
1 x 400 pull free w/snorkel
9 x 50 @ :50 swim/kick by 25's
1 x 1200 swim free, desc the 3 x 400's 1-3 to what you can
6000 scy. Get a big fat nap today! See you at 3:30, have a great day!

Sunday, June 13, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
1:00 rest
4 sets of:
2 x 150 @ :10 rest, 50 fist free drill, 50 drill in mrs NO FREE, 50 kick ez/FAST by 25's
4 x 50 swim/kick @ :50 (@ :45 in 2nd & 3rd set, @ :40 in 4th set)
No rest between sets. Lily/Christian go @ :55, 2nd & 3rd sets @ :50, 4th set @ :45
Check HR immediately after 4th set & OML
MS-TB:
3 x 300 swim free br 3 @ 3:50 (MS) & 3:40 (TB)
3 x 300 swim @ 5:30 descend 1-3 to all out FAST for time
AS, Lily & Christian:
9 x 150 as follows:
1-3 kick @ 2:20, make interval
4-6 swim free br 3 @ 2:00 - Lily/Christian @ 2:10
7-9 swim free desc 1-3 to all out smoking FAST!
With fins, finish up with...
24 x 50 as follows:
1-3 @ 1:00 swim desc 1-3 to all out smoking FAST
#4- kick FAST @ :30 - you'll have to hustle here!
No rest between sets
200 easy drill = 6000 scy.
Tomorrow morning at 7:00 a.m. at SLP - wear your sunscreen, even if it's cloudy. Have a great day!

Sunday, June 13, 2010

EC - written for LCM

After warmup...
3 sets of:
2 x 150 @ :10 rest - 50 ra2 la2 free, 50 swim dps free (desc stroke count if you can), 50 kick build to FAST at 25m, then mod kick to the end
1 x 300 pull br 4/2 on even 50's if no snorkel (desc 300's 1-3 if you'd like)
:20 rest between sets
Check HR after each set for :06
1:00 rest after 3rd set, then...
36 x 50 as follows:
2- 1/2 kick build to FAST, 1/2 drill @ :55
1- swim free @ :45
2- swim free br 4/2 @ :55
1- kick @ :45
Check HR after #36
With fins, finish up with...
16 x 50 @ 1:00
1- 1/2 swim FAST 1/2 drill
2- swim build to FAST
3- all drill
4- all swim FAST
400 drill or pull after #16 = 5000 LCM.
Congratulations on being edumacated & gradutated! Have a great day!

Saturday, June 12, 2010

GK & RM - good to see you both!

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
8 x 75 @ 1:20 as follows:
1-2: 50 fist free drill, 25 drill choice NO FREE
3-4: 50 drill/swim NO FREE, 25 kick build to FAST
8 x 25 @ :40 as follows:
odds- 1/2 kick FAST 1/2 kick easy
evens- swim build to FAST
1:00 rest, check HR immediately & OML
3 sets of:
2 x 100 swim mod neg split @ 1:30
2 x 50 kick FAST @ 1:00
2 x 100 swim mod neg split @ 1:25
2 x 50 kick FAST @ 1:00
2 x 100 swim make interval @ 1:20
2 x 50 kick FAST @ 1:00
100 drill @ 2:00
BROKEN 100: 4 x 25 kick FAST @ :10 rest
1:00 rest between sets.
With fins, finish up with...
15 x 50 @ 1:00 swim descend 1-3's to all out smoking FAST!
150 easy drill = 5800 scy.
Thanks for coming out to Rochester today! Hopefully we can get together one more time this summer, and then get over to Newt's! Stay focused and do everything Tom asks you to do, and you'll swim fast at the end of the summer. Have a great day!

Friday, June 11, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
1:00 rest
1 x 400 as follows:
50 fist free drill, 50 6 kicks 1 pull backstroke
:20 rest
3 x 200 @ :15 rest - 100 IM swim desc 1-3 to what you can, 100 kick ez/FAST by 25's
1:00 rest, check HR
SPEEDSET - until 8:15, then polo; AS, MS & KT: to shallow end
KT- 100 Fly, 100 Back when you're ready
MS- pace set, 3 times through
AS- 6 sets of:
6 x 25 @ :40 as follows-
1 & 4- LUNGBUSTER
2& 5- swim build to FAST
3 & 6- 1/2 swim FAST 1/2 drill
After 1st & 3rd set- BROKEN 100 50/25/25, all @ :10 rest
After 2nd & 4th sets- BROKEN 75 3 x 25 swim FAST @ :10 rest
After 3rd & 6th sets- 1 x 50 kick all out FAST for time
200 drill before you get out.
Have a great weekend, see everybody Sunday at 4 p.m.

Sunday Morning, June 13, 2010

TB

400 swim freestyle
400 reverse IM - each 100 is 75 drill/kick/drill, then 25 snow angel fly drill
1:00 rest
6 x 50 @ :10 rest - 25 swim free, count stroke, 25 fist free count strokes, try to get them within 1 stroke of each other
16 x 75 as follows:
1-4: 3 @ 1:20, drill/drill/kick by 25's, 1 @ 1:00- 50 swim, 25 kick
5-8; 2 @ 1:20 as above, 2 @ 1:00 as above
9-12: 1 @ 1:20 as above, 3 @ 1:00 50 swim, 25 kick
13-16: 25 kick, 50 swim IM order by 25's @ 1:00, @ 1:05 if necessary
1:00 rest, check HR immediately & OML
6 x 300 @ :20 rest as follows:
1-3 swim freestyle desc 1-3 to what you can
4-6 swim backstroke desc 1-3 to what you can
If there is time...
9 x 100 as follows:
2 swim 50 free 50 choice @ 1:25, 1 swim free br 3 @ 1:15
Concentrate on explosive dolphin kick off of each turn throughout all 6 x 300's!
200 easy drill = 5300 scy
Hope you've had a nice weekend, have a safe trip home!

Saturday Morning, June 12, 2010

TB

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
1:00 rest
1 x 400 as follows:
50 fist free drill, 50 6 kicks 1 pull backstroke
:20 rest
2 x 300 @ :20 rest as follows:
25 ra backstroke, 25 la backstroke, 50 swim neg split backstroke
:20 rest
3 x 200 @ :15 rest - 100 IM swim desc 1-3 to what you can, 100 kick ez/FAST by 25's
1:00 rest, check HR
4 sets of:
4 x 75 @ 1:10 - 50 swim choice, 25 kick (except in 4th set, go swim IM - NO FREE - desc 1-4 to what you can)
4 x 50 swim/kick @ :45 in 1st & 3rd set; @ :40 in 2nd set; @ :35 in 4th set if you can - otherwise go @ :40 again
No rest between sets,
Finish up with an 800 (or as much as you can) - 200 kick/200 drill
5200 scy.
Hope you're enjoying Green Bay, have a great day!

Friday, June 11, 2010

EC

After warmup...
1 x 400 - 50 fist free, 50 choice drill/kick by 25's NO FREE
16 x 75 as follows:
1-4: 3 drill/drill/kick by 25's @ 1:20, 1 50 swim/25 kick @ 1:00
5-8: 2 drill/drill/kick by 25's @ 1:20, 2 50 swim, 25 kick @ 1:00
9-12: 1 drill/drill/kick by 25's @ 1:20, 3 50 swim, 25 kick @ 1:00
13-16: 25 kick choice, 50 swim IM order by 25's
8 x 50 swim free br 4/2 on 2nd 25 @ :40
1:00 rest, check HR immediately & OML
3 sets of:
2 x 100 swim mod neg split @ 1:20
2 x 50 kick FAST @ 1:00
2 x 100 swim mod neg split @ 1:15
2 x 50 kick FAST @ 1:00
2 x 100 swim make interval
2 x 50 kick FAST @ 1:00
100 drill @ 2:00
BROKEN 100: 4 x 25 kick FAST @ :10 rest
1:00 rest between sets.
Finish up with...
9 x 100 pull free br 4/2 if no snorkel, 2 @ 1:20, 1 @ 1:10
7200 scy
Enjoy your graduation, see you tomorrow! Have a great day!

Friday Morning, June 11, 2010

EC

After warmup...
2 sets of:
4 x 50 choice breaststroke drill @ :10 rest
2 x 175 @ :10 rest as follows:
50 offside breathing free drill
50 choice breaststroke - can be drill, drill/swim, all swim - your choice
75 kick IM order by 25's, NO FREE
6 x 50 @ :50 (@ :45 in 2nd set)
odds- swim breast/free by 25's
evens- swim/kick choice by 25's
:30 rest between sets, check HR after each set
After 2nd set...
1 x 300 - 50 swim/drill - build to FAST turn, then 50 choice skulling
1:00 rest, check HR again
SPEEDSET
Warmdown until you feel loose
BIG DAY TODAY, make sure you stretch and drink lots of water so you're ready! Have a great day!

Thursday, June 10, 2010

MCA - KT: meet warmup, then 200 Fly & 200 IM tonight

400 swim freestyle
400 reverse IM - each 100 is 75 drill/drill/kick, then 25 breast pull w/free kick
1:00 rest
3 sets of:
2 x 125 @ :10 rest as follows:
50 catch-up freestyle drill, 75 IM drill (25 of each stroke, NO FREE)
4 x 75 @ :10 rest swim IM (NO FREE) descend 1-3 to what you can, except #4 is all kick choice moderate/strong/FAST by 25's
:20 rest between sets.
After 3rd set, check HR, then continue right into...
6 x 150 swim negative split free br 3 @ 2:00 (TAMK), @ 2:10 (Lily, Christian) and 2:20 (Maggie, Allie & Claire - go 5 x 150's)
1:00 rest
6 x 100 kick @ 2:30 descend 1-3 & 4-6 to all out smoking FAST
1 x 600 pull free br 3/5/7/9 by 50's (3 times through)
MYSTERY SET
200 drill before you work on starts.
One last day of school, do an excellent job preparing tonight. Monday we start outside, it's going to be great! Have a great day!

Thursday, June 10, 2010

EC

After warmup...
4 x 50 ra2 la2 free @ :10 rest
1 x 300 - 50 choice kick, 50 offside breathing free
:10 rest
4 x 50 choice drill @ 1:10 rest, NO FREE
8 x 75 @ :10 rest
2- 50 swim/fist free, 25 choice drill NO FREE
2- 50 swim/drill NO FREE, 25 kick build to strong
8 x 25 @ :40 jungle sprints
1:00 rest, check HR
2 sets of:
3 x 100 free/NO FREE by 50's @ 1:20
3 x 50 @ :45 swim/kick choice
3 x 50 @ :40 swim free br 4/2 on 2nd 25
6 x 75 @ 1:10 - odds are fl-ba-br; evens are ba-br-fr
3 x 50 @ :45 swim/kick choice
3 x 50 @ :40 swim free br 4/2 on 2nd 25
NO rest between sets; check HR after 2nd set & OML, then...
12 x 150 swim free @ 1:50 - moderate negative split on each, br 4/2 from 75 to 125
1:00 rest, check HR immediately & OML
200 drill after 2nd set = 7200 scy.
Hope work went well for you last night. Have a great day!

Wednesday, June 9, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is 75 drill/kick/drill, then last 25 is 1/2 spin backstroke drill 1/2 swim backstroke with the same tempo as spin drill
1:00 rest
4 x 75 @ :10 rest- 50 ra2 la2 free drill, 25 fly kick on side
4 x 75 @ :10 rest- 50 choice drill in main race stroke, 25 breast kick on back
2 sets of:
4 x 50 swim free br 3 @ :45 neg split (@ :40 in 2nd set); Lily, Christian @ :50 & :45; Maggie, Claire, Allie @ :55 & :50
2 x 100 swim free/main race stroke by 25's- build 3rd & 4th 25's to FAST finish @ 1:25 (TAMK); Lily & Christian @ 1:35; Maggie, Claire, Allie @ 1:50
No rest between sets; check HR after 2nd set
With fins, 5 sets of:
8 x 25 @ :45 as follows:
1- 1/2 FAST swim 1/2 drill
2- swim build to FAST
3- LUNGBUSTER
4- all drill
1 x 100 swim FAST for time @ 1:45
No rest between sets.
Take fins off after 5th set
Finish up with...
3 x 800 @ :20 rest - Maggie, Claire, Allie go 3 x 600's
1- pull free w/choice equipment, br 3/5/7/9 by 50's, desc the 4 x 200 to what you can
2- kick, can go 100 on back/100 with board, descend the 200's 1-4 to what you can
3- all drill - 100 choice, 100 IM
Do an excellent job getting ready for your exams tonight! Have a great day!

Wednesday, June 9, 2010

EC

After warmup...
2 x 125 @ :10 rest - 50 choice kick, 75 drill/swim/drill chocie
4 x 100 @ 1:45- 50 ra2 la2 free drill, 50 drill/swim NO FREE
7 x 50 swim/drill @ :55- same stroke for both 25's, build the 25 swim to FAST turn
3 sets of:
4 x 50 swim choice @ :40 - evens are neg split
4 x 25 @ :40 - odds are jungle sprints, evens are build to FAST
No rest between sets
Check HR immediately & OML after 3rd set
With fins, 5 sets of:
4 x 25 @ :40*, swim 1-3 FAST, #4 is drill
1 x 50 @ 1:00 swim all out FAST
1 x 50 @ 1:00 drill - same stroke
1 x 50 @ 1:00 swim all out FAST/LUNGBUSTER by 25's
No rest between sets.
*2nd set @ :35; 3rd set @ :30; 4th set @ :25; 5th set @ :20 - whoa!
1:00 rest after 5th set, take off fins.
Finish up with...
3 x 800 @ :20 rest as follows:
1- pull choice equipment, but same equipment for entire 800; descend 200's 1-4
2- kick choice, can mix in some 100's with a board if you'd like; descend 200's 1-4
3- all drill, even 100's are IM drill by 25's
6550 scy.
Stretch tonight, get as much sleep as possible. Hope your summer vacation is off to a good start. Have a great day!

Wednesday Morning, June 9, 2010

MCA - KT/CVW

400 swim freestyle
400 reverse IM - each 100 is 50 drill/kick, then 50 drill in main race stroke
1:00 rest
3 sets of, all @ :10 rest...
6 x 25 - odds are choice free drill, evens are choice skulling
3 x 100 - 50 breast kick on back, 50 drill in main race stroke
1 x 150 swim - 75 free, 75 NO FREE, count strokes on both 75's desc your stroke count 1-3 by 25's
:30 rest between sets.
After 3rd set, check HR, then continue right into...
18 x 50 pull free w/choice equipment, 2 @ :55, 1 @ :45 - roll hips evenly, finish your stroke
1:00 rest, check HR again
With fins, finish up with...
20 x 25 @ :40 in sets of 4 as follows:
1- swim 1/2 FAST 1/2 drill
2- swim build to FAST
3- all drill
4- swim all FAST
200 drill after #20 = 4200 scy.
Do an excellent job with your exams today, drink plenty of fluids between exams. Have a great day!

Wednesday Morning, June 9, 2010

EC

After warmup...
3 sets of:
6 x 25 @ :10 rest, odds are choice free drill, evens are choice skulling
4 x 100 @ :10 rest, 50 breast kick on back, 50 choice drill NO FREE
2 x 150 @ 2:30 swim dps - 75 free, 75 NO FREE - count strokes on each 25, desc that # 1-3 within each 75
:30 rest between sets.
Check HR after 3rd set, then...
18 x 50 pull free w/choice equipment, 2 @ :50, 1 @ :40
1:00 rest, check HR again
With fins:
16 x 25 breaststroke tempo drill @ :40
200 easy drill = 5050 scy
Enjoy your first day of summer vacation! See you at 3:30, have a great day!

Tuesday, June 8, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick fly on side by 25's
1:00 rest
2 sets of:
2 x 125 @ :10 rest - 50 fist free drill br 3, 75 drill/drill/swim in main race stroke NO FREE
2 x 100 @ 1:40 (Maggie, Allie @ 2:00)- 50 swim neg split free, 50 breast pull w/free kick
5 x 50* swim breast/free on odds, evens are swim neg split backstroke
*TAMK @ :50 in 1st set, @ :45 in 2nd set
Lily, CVW @ :55 in 1st set, @ :50 in 2nd set
Maggie, Allie @ 1:00 in 1st set, @ :55 in 2nd set
No rest between sets.
4 sets of:
4 x 50 kick neg split @ :50(TAMK), @ :55(Lily, CVW), or @ 1:00 (Maggie, Allie)
1 x 100 IM swim desc 1-4 to something smoking FAST @ 1:40 (TAMK), 1`:50 (Lily, CVW) or 2:00 (Maggie, Allie)
4 x 50 kick FAST @ 1:10 - IM order by set
No rest between sets.
Finish up with...
4 sets of (we'll give everybody the intervals):
3 x 100 swim free
1 x 50 swim in main race stroke, NO FREE
No rest between sets.
200 drill before you go.
Do an excellent job preparing for your exams. Next week, we'll be swimming outdoors! Have a great day!

Tuesday, June 8, 2010

EC-congratulations on being officially done with Dirty Jobs-School!
MS - get out whenever you need to, do a good job getting ready for your exams!

After warmup...
2 sets of:
2 x 125 @ :10 rest- 50 fist free drill, 75 drill/drill/kick by 25's NO FREE
2 x 100 @ 1:40 - 50 swim neg split free, 50 choice breaststroke drill
5 x 50 @ :50 (@ :45 in 2nd set)- swim free/NO FREE by 25's
No rest between sets.
After 2nd set, check HR immediately & OML, then...
1 x 600 as follows:
50 kick choice, moderate negative split
:10 rest
25 LUNGBUSTER
25 choice skulling
1:00 rest after 600, check HR again
4 sets of:
1 x 200 kick negative split @ 3:15
4 x 50 kick @ :50 (@ :45 in 2nd set; @ :40 in 3rd set; @ :35 in 4th set, swim/kick if necessary)
1 x 400 kick, desc 1-4 to something juicy!
After 1st & 3rd set, get right into...
1 x 300 - 50 drill/swim breaststroke, 25 drill/swim fly
1:00 rest between sets.
200 drill after 4th set = 7000 scy.
EC- I'm glad high school is over for you, onward & upward to bigger & better things! Stay focused, only three weeks from tomorrow we'll start resting. Have a great day!
MS- Stay focused on your exams, they'll be over before you know it! Have a great day!

Tuesday Morning, June 8, 2010

EC - check your HR as soon as possible this morning.

After warmup...
3 x 200 @ :15 rest - 50 offside breathing free drill, 50 choice drill NO FREE, except #3 is offside breathing drill/choice kick by 50's
6 x 50 @ :50 swim/kick free by 25's, desc 4-6 to something moderate
3 x 200 @ :15 rest- 100 free, 100 NO FREE - each 100 is drill/swim by 50's
6 x 50 @ :40 swim/kick choice
1:00 rest, check HR immediately & OML
2 sets of:
16 x 100 as follows:
4 x 100 swim @ 1:15 - 50 free, 50 NO FREE
3 @ 1:15- swim free moderate neg split br 4/2 on 2nd 50
1 @ 1:05- make the interval
3 @ 1:20- swim free, except 3rd 25 is kick, last 25 is br 4/2
1 @ 1:10- as above
1 x 400 pull neg split free, descend the 2nd 200 to what you can
1:00 rest between sets, check HR
200 drill after 2nd set = 6200 scy.
Enjoy your LAST DAY OF HS, hope your exam goes well. See you at 3:30, have a great day!

Monday, June 7, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is 25 breast pull w/free kick, then 75 drill/drill/kick by 25's - reverse IM order
1:00 rest
6 x 50 @ 1:00 - 25 fist free drill/25 choice drill NO FREE
1 x 200 swim free/kick on back by 50's, neg split each 50
:20 rest
6 x 50 swim free/swim NO FREE @ :50 (Maggie, Allie @ :55)
1 x 400 swim/kick on back by 50's NO FREE - each 50 is easy/FAST by 25's
:20 rest
6 x 50 swim choice/kick on back by 25's @ :45 (Alli, Kristy) @ :50 (CVM, LG), @ :55 (Maggie, Allie - @ 1:00 if necessary
1 x 600 pull free br 3/5/7/9 by 50's - desc the 200's 1-3 to what you can
1:00 rest, check HR immediately & OML
8 sets of:
3 x 50 swim free/main race stroke - NO FREE @ :50 (Maggie, Allie @ :55)
1 x 100 swim/kick by 50's FAST @ 2:00
No rest between sets.
Finish up with...
12 x 50 kick IM order by 25's @ :10 rest
200 drill = 5650 scy.
Do an excellent job preparing for your exams, get excited for swimming outside. Have a great day!

Monday Morning, June 7, 2010

KT/CVW

400 swim freestyle
400 reverse IM- each 100 is 25 choice breaststroke drill, then 75 drill/drill/kick by 25
1:00 rest
2 x 200 drill/swim by 50's @ :10 rest
4 x 50 @ 1:00 ra2 la2 free/choice drill NO FREE by 25's
4 x 150 @ :15 rest- 75 swim free br 3/5/3 by 25's, 75 drill/swim/kick by 25's
3 x 100 swim/kick by 50's @ 1:40
3 x 75 @ 1:15- kick/swim/kick by 25's
3 x 100 swim/kick by 50's @ 1:30
3 x 75 @ 1:25- swim/kick/swim by 25's desc 1-3 to what you can
4 x 125 swim free br 3 @ 1:35
:30 rest
3 x 100 swim/kick by 50's @ 1:25
3 x 75 @ 1:40 swim/kick/swim by 25's, desc 1-3 to something juicy!
400 drill/choice by 100's = 4475 scy.
Do an excellent job in school today, I hope your exams go well. We missed you both at the meet this past weekend, and we're looking forward to having you race with us later in the summer. Have a great day!

Sunday, June 6, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
5 sets of, all @ :10 rest as follows:
1- 50 fist free drill br 3, 50 choice kick on back - easy/FAST by 25's
2- 50 choice drill in main race stroke NO FREE, 50 choice drill in 4th best stroke, NO FREE
3- swim 50 main race stroke NO FREE, 50 4th best stroke NO FREE
After 5th set, continue right into...
1 x 700 pull free br 3/7 by 50's; no wrist straps on paddles if using paddles
1:00 rest, check HR immediately & OML
8 x 50 kick as follows:
the 50's kick are FAST, 25 main race stroke, 25 4th best stroke - NO FREE on either 25
While one person is kicking, the others in the lane are vertical dolphin kicking at the wall, FAST, with their hands on their shoulders; when one person finishes the 50 kick, they start vertical kicking and another person goes the 50 kick - so either you are kicking as described above, or vertical kicking at the wall. NO REST UNTIL EVERYBODY HAS GONE THE 8 x 50's KICK.
1:00 rest after the 8 x 50's; then...
1 x 600 as follows (KT, go 1 x 800):
50 kick choice moderate on back, 25 kick FAST choice on back, 25 "blow it out the back" fly drill, go through the 100 six times continuously (KT, 8 times)
1:00 rest
Finish up with:
4 sets of (KT 6 sets of):
2 x 50 swim negative split freestyle br 3 @ :50 (KT @ :45)
1 x 100 swim by 25's- main race stroke NO FREE/free/4th best stroke NO FREE/free @ 1:40 (KT go this 100 @ 1:25, 1:30 if necessary; Allie go this 100 @ 1:45, 1:50 if necessary)
No rest between sets.
200 drill before you go. Do an excellent job preparing for your exams this week. Have a great day!

Friday, June 4, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/drill/breast kick on back, then 25 snow angel fly drill
1:00 rest
4 x 150 @ :10 rest as follows:
50 catch-up freestyle
25 1/2 spin backstroke dill, 1/2 swim backstroke w/same tempo as drill
50 swim neg split backstroke
25 kick choice FAST
2 sets of:
4 x 75 drill/kick/drill by 25 @ 1:20 - NO FREE
4 x 50 swim/kick by 25's @ :50 (TB-AS), @ :55 Lily, Christian; @ 1:00 Maggie, Allie
No rest between sets.
1:00 rest after 2nd set, check HR
Go through the next set until 8:15, then polo.
2 sets of:
1 x 300 pull free br 3/5/7 by 50's, choice equipment (Taylor/Alli go 1 x 200)
:20 rest
4 x 75 @ 1:45 as follows:
50 drill/swim dps by 25's, :10 rest, then 25 swim build to FAST (same stroke as 50 drill/swim)
No rest between sets.
Taylor, Alli, finish up in the shallow end with:
16 x 25 w/fins @ :45
1- 1/2 FAST 1/2 drill
2- swim build to FAST
3- all drill
4- all FAST
No rest between sets of 4.
200 drill = 4000 scy
Warmup tomorrow and Sunday is supposed to begin at 12:30 p.m., meet starts at 1:30 p.m. Have a great day!

Friday Morning, June 4, 2010

MCA - Kristy & Christian

400 swim freestyle
400 reverse IM - each 100 is 50 drill, 25 swim, 25 choice breaststroke drill
1:00 rest
x 450 - odd 50's are ra2 la2 free drill, even 50's are choice backstroke drill
:20 rest
5 x 50 @ :10 rest swim dps free/kick choice by 25's
1 x 450 - odd 50's are offside breathing free drill, even 50's are drill/swim fly
:20 rest
7 x 50 @ :50 swim choice/different choice - build the first 25 to a FAST turn.
1:00 rest, check HR immediately & OML
SPEEDSET- go all 4 rounds if you can, all @ 2:00
Warmdown with a 200 drill
Do an excellent job in school - last Friday of the year! Have a great day!

Friday Morning, June 4, 2010

EC

After warmup...
1 x 450 - odd 50's are ra2 la2 free drill, even 50's are choice backstroke drill
:20 rest
5 x 50 @ :10 rest swim dps free/kick choice by 25's
1 x 450 - odd 50's are offside breathing free drill, even 50's are drill/swim choice
:20 rest
7 x 50 @ :50 swim choice/different choice - build the first 25 to a FAST turn.
1 x 600 as follows:
100- choice drill
100- kick/swim by 25's, each 25 is 1/2 FAST 1/2 easy
1:00 rest, check HR immediately & OML
SPEEDSET- 2 rounds
Warmdown as you see fit
Have a great day!

Thursday, June 3, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick choice by 25's
1:00 rest
1 x 200 @ 3:30 (Maggie, Allie go 1 x 150) kick choice on back- each 50 is moderate negative split
4 x 75 @ 1:20- drill/swim/drill by 25's - all FREE
1 x 200 @ 3:30 (Maggie, Allie, go 1 x 150) kick choice, each 50 is strong negative split
4 x 75 @ 1:15 - swim/drill/swim by 25's - odds are choice, evens are NO FREE
8 x 50 swim @ :45 - TAMK (Lily, Christian @ :50; Maggie, Allie @ :55)
1:00 rest, check HR immediately & OML
With fins, 5 sets of:
4 x 25 @ :40*, swim 1-3 FAST, #4 is drill
1 x 50 @ 1:00 swim all out FAST
1 x 50 @ 1:00 drill - same stroke
1 x 50 @ 1:00 swim all out FAST/LUNGBUSTER by 25's
No rest between sets.
*2nd set @ :35; 3rd set @ :30; 4th set @ :25; 5th set @ :20 - whoa!
1:00 rest after 5th set, take off fins.
For the following set, we'll give intervals for each lane
4 sets of:
3 x 50 kick @ :50 (odd sets) or :45 (even sets)
2 x 150 swim free br 3 @ 1:55
1 x 100 swim free @ 1:10
No rest between sets.
With fins, finish up with...
1 x 600 kick as follows:
50 kick choice moderate, 25 kick all out FAST, 25 LUNGBUSTER!
200 easy drill before you get out = 6450 scy.
Do an excellent job with your HW tonight, get excited for the meet. Have a great day!

Thursday, June 3, 2010

EC & MS

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick fly on side by 25's
200 choice skulling
1:00 rest
3 sets of:
1 x 200 @ 3:30 kick choice on back - one set can be w/board; moderate neg split for each 50
4 x 75 @ 1:15
odds- drill/swim/drill by 25's
evens- swim/drill/swim by 25's
No rest between sets.
After 3rd set...
8 x 50 swim @ :50 (@ :55 for MS) - odds are free, evens are choice NO FREE/free by 25's
1 x 400 pull free br 4/2 on even 50's (EC) if no snorkel; br 3/5/7/9 by 50's for MS
1:00 rest - check HR
With fins, finish up with...
24 x 25 @ :40 - the usual sets of 4
200 easy drill = 4100 scy
Stretch tonight, get excited for the meet. Have a great day!

Wednesday, June 2, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/snow angel fly drill by 25's
1:00 rest
2 sets of:
3 x 100 @ :10 rest - 50 choice free drill, 50 moderate kick
1 x 200 - 50 swim neg split free, 50 swim neg split main race stroke NO FREE, 100 IM - desc the 100 IM 1-2 to what you can
:20 rest between sets; check HR after 2nd set
MS & TB:
2 sets of:
1 x 275 @ 3:40 swim free w/great turns & breakouts
2 x 175 @ 2:40 - 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.
AS & KT:
8 sets of:
2 x 75 @ 1:30- 50 swim back, 25 drill in main race stroke
2 x 75 as follows:
50 swim at 200 Goal Pace (KT) or 2nd 50 split of 100 Goal Time (AS)
:10 rest
1 x 25 swim all out FAST (2 x 25 swim FAST @ :10 rest in 3rd, 5th & 7th sets)
100 all drill @ 2:00
Lily, Christian, Maggie, Allie, etc...
4 sets of:
4 x 50 @ 1:05 - 25 swim, 25 drill - 1st set fly, 2nd set back, 3rd set breast, 4th set free
1 x 100 IM swim FAST @ 2:00
3 x 50 swim desc 1-3 @ 1:10 to all out FAST - same stroke as 50's drill/swim above
No rest between sets.
Finish up with...
18 x 50 swim - 2 NO FREE/free by 25's @ :50, 1 swim free @ :40 (Maggie, Allie @ :55/:45 if necessary)
Do an excellent job on your HW tonight, get excited for swimming outside! Have a great day!

Wednesday, June 2, 1010

EC

After warmup...
6 x 100 @ 1:40
odds- drill/swim free by 50's - drill is fist or ra2 la2
evens- drill/swim by 50's NO FREE
1 x 400 pull w/choice equipment - br 4/2 on even 50's if no snorkel
:20 rest
4 x 100 @ 1:25 - 50 free, 50 swim NO FREE
1 x 400 pull - different equipment from 1st 400 pull, br 4/2 if no snorkel
:20 rest
4 x 100 swim free, except kick choice on 3rd 25, br 4/2 on 4th 25
1 x 400 pull free - different equipment than previous 400 pull, br 4/2 on even 50's if no snorkel
4 x 100 swim negative split free @ 1:15 - br 4/2 on 3rd 25
1:00 rest, check HR.
5 x 75 kick @ 1:10 - make interval
1 x 75 kick FAST for time
:30 rest
3 x 75 kick @ 1:10 - make the interval
3 x 75 kick FAST for time @ 1:40
100 easy drill @ 1:00 rest
1 x 75 kick @ 1:10 - make interval
5 x 75 kick FAST for time @ 1:40
150 easy drill @ 1:00 rest
Finish up with...
24 x 50 @ 1:00 as follows:
1 easy choice, 1 kick FAST for time
200 easy drill = 7000 scy.
Have a great day!

Wednesday Morning, June 2, 2010

MCA- great job last night!

400 swim freestyle
400 reverse IM - each 100 is 50 drill, 25 fly kick on side, 25 breast kick on back
1:00 rest
3 sets of:
3 x 75 @ :10 rest- 50 ra2 la2 free drill, 25 choice kick
2 x 75 @ :10 rest- drill/choice kick/drill - 25's drill are in 4th best stroke
1 x 75 @ :10 rest- swim 4th best stroke/free/4th best stroke, by 25's
1 x 450 - one set is pull free, one set is swim backstroke, one set is kick - choice of which set you do which
1:00 rest between sets
With fins, finish up with...
24 x 25 @ :40 in sets of 4 as follows:
1- 1/2 swim FAST 1/2 drill
2- swim build to FAST
3- all drill
4- all swim FAST
200 drill after fin set = 4300 scy
Do an excellent job in school today, get excited for the meet. Have a great day!

Wednesday Morning, June 2, 2010

EC

After warmup...
3 sets of:
1 x 100 catch-up freestyle drill @ 1:45
4 x 25 @ :10 rest swim dist per stroke free
1 x 100 choice drill NO FREE, all the same stroke @ 1:45
2 x 50 @ 1:00 swim/kick - same stroke as 100 above
1 x 100 - 50 "blow it out the back" fly drill, 50 choice skulling
:10 rest
1 x 400 - pull free, swim back or kick - something different in each set
1:00 rest between sets, check HR after each 400
After 3rd set...
12 x 25 @ :40 - breaststroke tempo drill
1:00 rest
With fins, finish up with...
24 x 25 @ :40 - the usual sets of 4 (but I'm going to switch it up later in the week before the meet)
200 drill after the fin set = 4800 scy
Last Wednesday in high school - maybe you'll watch Dirty Jobs to mark the occasion! Have a great day!

Tuesday, June 1, 2010

MCA - back to work after that long weekend!

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 (Maggie, Allie @ 1:05)
6 x 50 swim main race stroke- NO FREE/free by 25's @ :50 (Lily, Christian @ :55; Maggie, Allie @ 1:00)
6 x 50 swim/kick choice by 25's @ :45 (Lily, Christian @ :50; Maggie, Allie @ :55)
6 x 50 swim free br 3 @ :40 (Lily, Christian @ :45; Maggie, Allie @ :50)
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) (Lily, Christian, go @ 1:50, 1:45, 1:40 by set; Maggie, Allie go 75's on the same intervals as listed for TAMK)
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 tonight - everybody's getting down to the end of the school year, make sure you're prepared for your final (or last) exams! Have a great day!

Tuesday, June 1, 2010

EC

After warmup...
8 x 75 @ :10 brest
odds- 50 ra2 la2 free drill, 25 swim dps free
evens- 50 choice drill NO FREE, 25 choice kick
2 x 300 @ :20 rest
#1- 50 drill, 25 swim dps - 4x
#2- 25 drill, 50 swim neg split, 25 choice kick - 3x
1 x 400 pull free br 4/2 on even 50's if not using snorkel
:20 rest
8 x 25 @ :40 - odds jungle sprints, evens build to FAST
1:00 rest, check HR immediately & OML
3 sets of:
6 x 100 @ 2:30** - 75 swim FAST, 25 drill - except #6 is 75 swim FAST, :10 rest, 25 swim FAST
200 drill @ 1:00 rest between sets
**3rd set @ 3:00
Finish up with...
4 sets of:
2 x 150 swim free @ 1:55 br 4/2 on 2nd 50
1 x 100 swim free @ 1:10
No rest between sets, check HR after 4th set.
200 drill = 7000 scy
Do an excellent job on your HW, only a handful of days left! Tomorrow am will be aerobic, then kicking tomorrow afternoon. Have a great day!