Wednesday, July 28, 2010
MCA - this is it!
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/breast kick on back
1:00 rest
16 x 50 in 2 sets of 8 as follows:
1-3 1/2 swim free 1/2 ra2 la2 free drill @ 1:00
4- easy kick choice @ 1:10
5-7 1/2 swim NO FREE 1/2 drill - same stroke for entire 50 @ 1:00
8- kick easy choice @ 1:10
After #16, check HR, then continue right into...
1 x 200 - 100 swim easy free or back, 100 swim IM
:20 rest
1 x 200 - 100 drill/swim by 25's NO FREE, 100 easy kick
:20 rest
1 x 200 IM - each 50 is swim/drill by 25's
:20 rest
16 x 50 as follows:
2- swim easy free br 3 @ :55
2- 1/2 swim w/FAST breakout, 1/2 drill - even sets (of 4) these should be in main race stroke NO FREE
1:00 rest, check HR
Finish up with...
1 x 500 easy pull free br 3/5 by 50's
3500 lcy
Rest up today, no running around, no silly accidents, no laying out in the sun! Drink lots of water, get a nap - or three - and get excited for the meet! I'm looking forward to hearing about everybody's great swims this weekend. Have a great day!
Tuesday, July 27, 2010
Monday, July 26, 2010
Tuesday, July 27, 2010
MCA
400 swim freestyle
400 reverse IM - drill/swim/drill/kick by 25's
1:00 rest
4 x 100 @ :15 rest - 50 ra2 la2 free drill, 50 choice drill NO FREE
2 x 150 @ :20 rest - 50 swim free br3, 50 1/2 swim 1/2 drill NO FREE, 50 choice kick
6 x 50 @ :55 swim choice
1:00 rest, check HR
MS-KT-AB:
3 sets of:
1 x 300 easy pull free br 3/5 by 50's (2nd set go 100 swim (free/NO FREE by 50's, then 50 choice kick w/FAST dolphin kick to the breakout)
:20 rest
1 x 150 IM - each 50 is 1/2 swim 1/2 drill
:15 rest
1 x 50 kick w/FAST breakout, then easy to the end
1:00 rest between sets
After 3rd set, check HR
Finish up with....
10 x 50 @ 1:00
odds- choice easy dist per stroke
evens- 1/2 NO FREE w/FAST breakouts, 1/2 swim free br3
200 drill = 4000 lcy
Rest up today, drink plenty of water and wear your sunscreen! Have a great day!
TB:
3 sets of:
1 x 200 swim, except 3rd 50 is kick @ 2:50
2 x 100 swim free br3 @ 1:25 (@ 1:20 in even sets)
After 3rd set, check HR, then finish up with...
3 x broken 200's as follows:
100 swim free @ 1:25
50 swim @ 200 goal pace @ :50
50 swim faster than 200 @:50
100 drill
1:0 reest between sets. After 3rd set...
400 pull free br 3/5/3/7 by 50's or swim backstroke
200 drill = 4500 lcy
Rest up today, drink your water and wear your sunscreen. Have a great day!
AS:
18 x 50 as follows:
2- swim free @ :55
1- kick choice with FAST breakout, then easy to the end @ 1:05
Finish up with...
3 sets of:
100 swim free/NO FREE by 50's @ 1:45
50 swim choice FAST
50 drill
1:00 rest between sets.
200 drill = 3500 lcy
Rest up today, drink lots of water and get excited for the meet! Wear your sunscreen if you have to be outside. Have a great day!
MCA
400 swim freestyle
400 reverse IM - drill/swim/drill/kick by 25's
1:00 rest
4 x 100 @ :15 rest - 50 ra2 la2 free drill, 50 choice drill NO FREE
2 x 150 @ :20 rest - 50 swim free br3, 50 1/2 swim 1/2 drill NO FREE, 50 choice kick
6 x 50 @ :55 swim choice
1:00 rest, check HR
MS-KT-AB:
3 sets of:
1 x 300 easy pull free br 3/5 by 50's (2nd set go 100 swim (free/NO FREE by 50's, then 50 choice kick w/FAST dolphin kick to the breakout)
:20 rest
1 x 150 IM - each 50 is 1/2 swim 1/2 drill
:15 rest
1 x 50 kick w/FAST breakout, then easy to the end
1:00 rest between sets
After 3rd set, check HR
Finish up with....
10 x 50 @ 1:00
odds- choice easy dist per stroke
evens- 1/2 NO FREE w/FAST breakouts, 1/2 swim free br3
200 drill = 4000 lcy
Rest up today, drink plenty of water and wear your sunscreen! Have a great day!
TB:
3 sets of:
1 x 200 swim, except 3rd 50 is kick @ 2:50
2 x 100 swim free br3 @ 1:25 (@ 1:20 in even sets)
After 3rd set, check HR, then finish up with...
3 x broken 200's as follows:
100 swim free @ 1:25
50 swim @ 200 goal pace @ :50
50 swim faster than 200 @:50
100 drill
1:0 reest between sets. After 3rd set...
400 pull free br 3/5/3/7 by 50's or swim backstroke
200 drill = 4500 lcy
Rest up today, drink your water and wear your sunscreen. Have a great day!
AS:
18 x 50 as follows:
2- swim free @ :55
1- kick choice with FAST breakout, then easy to the end @ 1:05
Finish up with...
3 sets of:
100 swim free/NO FREE by 50's @ 1:45
50 swim choice FAST
50 drill
1:00 rest between sets.
200 drill = 3500 lcy
Rest up today, drink lots of water and get excited for the meet! Wear your sunscreen if you have to be outside. Have a great day!
Sunday, July 25, 2010
Monday Morning, July 26, 2010
MCA - congrats to everybody who raced so well this weekend, great job!
Adjust the intervals as you see fit - must be reasonable
400 swim freestyle
400 reverse IM - each 100 is drill/different drill/swim/breast kick on back by 25's
1:00 rest
3 sets of, all @ :20 rest:
1 x 250 - odd 50's are 1/2 fist drill 1/2 fly kick on side; even 50's are 1/2 swim 1/2 drill in main race stroke, NO FREE
1 x 150 - IM (NO FREE), each 50 is swim/drill by 25's
3 x 50 swim @ :55 (in 3rd set, go free/NO FREE by 25's)
1:00 rest after 3rd set, check HR
After 3rd set, go 1 x 50 easy drill back to starting end
3 sets of:
1 x 200 @ 3:45 - 100 swim choice, 50 kick w/FAST breakout then easy to the end, last 50 is drill - same stroke as the 100 swim
1 x 200 pull free br 3/5/3/7 by 50's @ 3:30
6 x 50 swim @ :55 choice - but even 50's are 1/2 swim 1/2 kick NO FREE @ 1:05 (KT-MS-AB, skip these 6 x 50's in the 3rd set, instead go straight to the 200 warmdown, which equals 4500 lcy)
AS - after 3rd set, go straight to a 200 drill, then you are done
TB- after 3rd set, finish up with 1 x 400 pull free br 3/7 by 50's or swim backstroke, then get straight into the 200 drill.
Last week for the summer- stay focused, drink plenty of water and wear your sunscreen! Get excited for the meet & have a great day!
MCA - congrats to everybody who raced so well this weekend, great job!
Adjust the intervals as you see fit - must be reasonable
400 swim freestyle
400 reverse IM - each 100 is drill/different drill/swim/breast kick on back by 25's
1:00 rest
3 sets of, all @ :20 rest:
1 x 250 - odd 50's are 1/2 fist drill 1/2 fly kick on side; even 50's are 1/2 swim 1/2 drill in main race stroke, NO FREE
1 x 150 - IM (NO FREE), each 50 is swim/drill by 25's
3 x 50 swim @ :55 (in 3rd set, go free/NO FREE by 25's)
1:00 rest after 3rd set, check HR
After 3rd set, go 1 x 50 easy drill back to starting end
3 sets of:
1 x 200 @ 3:45 - 100 swim choice, 50 kick w/FAST breakout then easy to the end, last 50 is drill - same stroke as the 100 swim
1 x 200 pull free br 3/5/3/7 by 50's @ 3:30
6 x 50 swim @ :55 choice - but even 50's are 1/2 swim 1/2 kick NO FREE @ 1:05 (KT-MS-AB, skip these 6 x 50's in the 3rd set, instead go straight to the 200 warmdown, which equals 4500 lcy)
AS - after 3rd set, go straight to a 200 drill, then you are done
TB- after 3rd set, finish up with 1 x 400 pull free br 3/7 by 50's or swim backstroke, then get straight into the 200 drill.
Last week for the summer- stay focused, drink plenty of water and wear your sunscreen! Get excited for the meet & have a great day!
Saturday, July 24, 2010
Sunday, July 25, 2010
AB-KT-MS
@ SLP between 1&6 pm!
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/fly kick on side by 25's
1:00 rest
4 x 300 @ :20 rest- 50 ra2 la2 free, 50 choice kick/drill by 25's, except evens are pull free br 3/5/7 by 50's
2 sets of:
1 x 150 - 50 1/2 swim 1/2 drill, 50 1/2 kick 1/2 drill, 50 1/2 swim 1/2 kick - all NO FREE
7 x 50 @ :55 as follows:
odds- swim free/NO FREE by 25's
evens- kick/swim by 25's - FAST dolphin kick to the breakout, then easy to the end
No rest between sets; 2nd set- 7 x 50's are NO FREE on odd 50's; check HR after 2nd set
After 2nd set...
1 x 800 as follows:
200 pull br 3/7 by 50's; 200 kick choice w/FAST underwater dolphin kick to the breakout, then easy to the end
1:00 rest
6 x 100 swim @ 1:40 - odds moderate neg split free, evens- free/NO FREE by 50's
From the middle of the pool:
8 x 50 @ 1:10 as follows:
odds- swim/drill by 25's- build to FAST at turn, then drill
evens- drill/kick by 25's- FAST dolphin kick to the breakout
200 drill = 5000 lcy
Wear your sunscreen today, rest up at home and get excited for the meet! Have a great day!
AB-KT-MS
@ SLP between 1&6 pm!
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/fly kick on side by 25's
1:00 rest
4 x 300 @ :20 rest- 50 ra2 la2 free, 50 choice kick/drill by 25's, except evens are pull free br 3/5/7 by 50's
2 sets of:
1 x 150 - 50 1/2 swim 1/2 drill, 50 1/2 kick 1/2 drill, 50 1/2 swim 1/2 kick - all NO FREE
7 x 50 @ :55 as follows:
odds- swim free/NO FREE by 25's
evens- kick/swim by 25's - FAST dolphin kick to the breakout, then easy to the end
No rest between sets; 2nd set- 7 x 50's are NO FREE on odd 50's; check HR after 2nd set
After 2nd set...
1 x 800 as follows:
200 pull br 3/7 by 50's; 200 kick choice w/FAST underwater dolphin kick to the breakout, then easy to the end
1:00 rest
6 x 100 swim @ 1:40 - odds moderate neg split free, evens- free/NO FREE by 50's
From the middle of the pool:
8 x 50 @ 1:10 as follows:
odds- swim/drill by 25's- build to FAST at turn, then drill
evens- drill/kick by 25's- FAST dolphin kick to the breakout
200 drill = 5000 lcy
Wear your sunscreen today, rest up at home and get excited for the meet! Have a great day!
Thursday, July 22, 2010
Friday Morning, July 23, 2010
MCA
400 swim freestyle
400 reverse IM - each 100 is fly breast kick on back/drill/swim/2 fly-2 breast drill by 25's
1:00 rest
4 x 300 as follows, all @ :20 rest-
odds:
1 x 150 - 50 swim free, 50 6 kicks 1 pull backstroke, 50 choice drill in main race stroke
3 x 50 @ 1:00 1/2 swim 1/2 drill - odds are main race stroke, #2 is free
evens:
pull free br 3/5/7 by 50's (ABC Finals br 3/5 by 50's) OR swim 100 free br 3, 50 NO FREE
1:00 rest after 4th 300, check HR
2 sets of (ABC Finals go 1 set, then you'll get out!):
8 x 50 @ :55 (2nd set @ :50, ABC Finals @ 1:05, all easy)
odds- swim 1/2 free 1/2 NO FREE
evens- swim/kick by 25's
1 x 200 @ 3:15 (ABC Finals, all easy @ 3:45) 100 swim IM order by 25's, 100 kick negative split
1 x 200 @ 3:00 (ABC Finals, all easy @ 3:30) swim choice, except 3rd 50 is kick choice
No rest between sets, check HR after 2nd set;
ABC Finals- get out after 1 set of 8 x 50 & 2 x 200, GOOD LUCK AT THE MEET! Stay well hydrated & wear your sunscreen. Have a great day!
MS-KT-AB:
Last bit of hard work...
8 sets of-
1 x 100 swim free @ 1:20 (even sets @ 1:30)
1 x 50 swim at 200 goal pace @ :50
1 x 50 swim at faster than 200 goal pace
1 x 50 drill
1:00 rest between sets.
200 drill after 8th set
Rest up this weekend, drink lots of water and wear your sunscreen. Have a great day!
MCA
400 swim freestyle
400 reverse IM - each 100 is fly breast kick on back/drill/swim/2 fly-2 breast drill by 25's
1:00 rest
4 x 300 as follows, all @ :20 rest-
odds:
1 x 150 - 50 swim free, 50 6 kicks 1 pull backstroke, 50 choice drill in main race stroke
3 x 50 @ 1:00 1/2 swim 1/2 drill - odds are main race stroke, #2 is free
evens:
pull free br 3/5/7 by 50's (ABC Finals br 3/5 by 50's) OR swim 100 free br 3, 50 NO FREE
1:00 rest after 4th 300, check HR
2 sets of (ABC Finals go 1 set, then you'll get out!):
8 x 50 @ :55 (2nd set @ :50, ABC Finals @ 1:05, all easy)
odds- swim 1/2 free 1/2 NO FREE
evens- swim/kick by 25's
1 x 200 @ 3:15 (ABC Finals, all easy @ 3:45) 100 swim IM order by 25's, 100 kick negative split
1 x 200 @ 3:00 (ABC Finals, all easy @ 3:30) swim choice, except 3rd 50 is kick choice
No rest between sets, check HR after 2nd set;
ABC Finals- get out after 1 set of 8 x 50 & 2 x 200, GOOD LUCK AT THE MEET! Stay well hydrated & wear your sunscreen. Have a great day!
MS-KT-AB:
Last bit of hard work...
8 sets of-
1 x 100 swim free @ 1:20 (even sets @ 1:30)
1 x 50 swim at 200 goal pace @ :50
1 x 50 swim at faster than 200 goal pace
1 x 50 drill
1:00 rest between sets.
200 drill after 8th set
Rest up this weekend, drink lots of water and wear your sunscreen. Have a great day!
Wednesday, July 21, 2010
Thursday Morning, July 22, 2010
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
8 x 150 as follows:
2- 25 ra2 la2 free drill, 25 choice drill NO FREE, 25 kick - 2 times through, @ :15 rest
2- swim free/NO FREE/free by 50's @ 2:30 (if going to ABC Finals, go @ 2:45)
3 sets of:
2 x 75 @ 1:20 swim IM order by 25's NO FREE (yes, you'll have to stop in the middle of the pool)
4 x 50 swim as follows:
1st set- swim/kick by 25's @ :50 choice stroke (ABC Finals @ :55)
2nd set- swim free/NO FREE by 25's @ :45 (ABC Finals @ :55)
3rd set- swim free br 3 @ :40 (ABC Finals @ :55)
No rest between sets, unless you're going to ABC Finals, then take 1 minute rest between sets.
After 3rd set, check HR
ABC Finals: 150 easy & you're done - go home, rest up & get excited for the meet!
MS, KT & AB:
5 sets of:
1 x 100 kick negative split @ 1:45 - you might have to hustle here, that's okay
4 x 50 swim/kick by 25's @ :55
1 x 100 kick FAST for time
1:00 rest between sets - except 4 x 100 @ 1:40 pull free br 3/7 by 50's after 3rd set
150 easy drill after last set = 5600 LCY
Rest up today, wear your sunscreen & get excited for the meet! One more day of hard work, then easy next week into the meet - stay focused. Have a great day!
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
8 x 150 as follows:
2- 25 ra2 la2 free drill, 25 choice drill NO FREE, 25 kick - 2 times through, @ :15 rest
2- swim free/NO FREE/free by 50's @ 2:30 (if going to ABC Finals, go @ 2:45)
3 sets of:
2 x 75 @ 1:20 swim IM order by 25's NO FREE (yes, you'll have to stop in the middle of the pool)
4 x 50 swim as follows:
1st set- swim/kick by 25's @ :50 choice stroke (ABC Finals @ :55)
2nd set- swim free/NO FREE by 25's @ :45 (ABC Finals @ :55)
3rd set- swim free br 3 @ :40 (ABC Finals @ :55)
No rest between sets, unless you're going to ABC Finals, then take 1 minute rest between sets.
After 3rd set, check HR
ABC Finals: 150 easy & you're done - go home, rest up & get excited for the meet!
MS, KT & AB:
5 sets of:
1 x 100 kick negative split @ 1:45 - you might have to hustle here, that's okay
4 x 50 swim/kick by 25's @ :55
1 x 100 kick FAST for time
1:00 rest between sets - except 4 x 100 @ 1:40 pull free br 3/7 by 50's after 3rd set
150 easy drill after last set = 5600 LCY
Rest up today, wear your sunscreen & get excited for the meet! One more day of hard work, then easy next week into the meet - stay focused. Have a great day!
Tuesday, July 20, 2010
Wednesday Morning, July 21, 2010
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick on back/snow angel fly drill by 25's
1:00 rest
4 x 150 @ :15 rest as follows:
50 choice free drill, 50 choice kick w/FAST underwater dolphin kick ot the breakout, then easy kick to the end, 50 choice drill NO FREE
3 sets of (MS, KT, AB- 2 sets of):
6 x 50 -
odds swim free br 3 @ :55
evens- 1/2 swim 1/2 drill NO FREE
1 x 300 pull free br 3/5 by 50's
1:00 rest between sets, check HR
ANYBODY GOING TO ABC FINALS: go 1 x 200 choice drill after the 3rd set and YOU'RE DONE!
MS-KT-AB:
Milly, 3 sets of:
6 x 100 swim at pace (mile @ 1:40, etc...), check HR after 5th 100 in each set
1 x 400 pull free, desc 1-3 to something juicy
1:00 rest between sets
5600 LCY- loosen up a 200 before you go.
Kristy & Anna, 5 sets of:
3 x 100 as follows-
50- 1/2 swim 1/2 drill, then 50 all swim - desc 2nd 50 1-3 to what you can
1 x 100 drill/swim free by 50's
1:00 rest
2 x 50 swim FAST (same stroke as 3 x 100 above) @ :20 rest- how close can you get to your scy best time?
Check HR after 2 x 50 @ :20 rest
AFTER 2nd & 4th sets ONLY- 1 x 200 pull free br 3/5/7/9 by 50's
200 easy drill after 5th set = 5700 LCY
Stretch today after workout, drink lots of water and STAY FOCUSED - this week is almost over, and then you'll have all easy swimming next week! Wear your sunscreen and have a great day!
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick on back/snow angel fly drill by 25's
1:00 rest
4 x 150 @ :15 rest as follows:
50 choice free drill, 50 choice kick w/FAST underwater dolphin kick ot the breakout, then easy kick to the end, 50 choice drill NO FREE
3 sets of (MS, KT, AB- 2 sets of):
6 x 50 -
odds swim free br 3 @ :55
evens- 1/2 swim 1/2 drill NO FREE
1 x 300 pull free br 3/5 by 50's
1:00 rest between sets, check HR
ANYBODY GOING TO ABC FINALS: go 1 x 200 choice drill after the 3rd set and YOU'RE DONE!
MS-KT-AB:
Milly, 3 sets of:
6 x 100 swim at pace (mile @ 1:40, etc...), check HR after 5th 100 in each set
1 x 400 pull free, desc 1-3 to something juicy
1:00 rest between sets
5600 LCY- loosen up a 200 before you go.
Kristy & Anna, 5 sets of:
3 x 100 as follows-
50- 1/2 swim 1/2 drill, then 50 all swim - desc 2nd 50 1-3 to what you can
1 x 100 drill/swim free by 50's
1:00 rest
2 x 50 swim FAST (same stroke as 3 x 100 above) @ :20 rest- how close can you get to your scy best time?
Check HR after 2 x 50 @ :20 rest
AFTER 2nd & 4th sets ONLY- 1 x 200 pull free br 3/5/7/9 by 50's
200 easy drill after 5th set = 5700 LCY
Stretch today after workout, drink lots of water and STAY FOCUSED - this week is almost over, and then you'll have all easy swimming next week! Wear your sunscreen and have a great day!
Tuesday, July 20, 2010
EC @ UM
After warmup...
2 sets of:
2 x 50 choice free drill @ :15 rest
2 x 100 drill/kick by 50's @ :15 rest
1 x 200 - 100 swim free, 100 drill/kick by 50's NO FREE
:30 rest between sets, check HR after 2nd set
1:00 rest after 2nd set
12 x 50 swim choice @ 1:05 - mix up strokes, some can be build to 15-25m, then dps to the end
4 x 150 @ :20 rest - 50 swim free, 50 swim/drill - build swim to 15-25m, 50 kick w/aggressive dolphin kick to the breakout
4 x 50 from a dive - working the breakout, then drill to the end
200 easy drill = 3600 lcm
Rest up and get excited for the meet!
EC @ UM
After warmup...
2 sets of:
2 x 50 choice free drill @ :15 rest
2 x 100 drill/kick by 50's @ :15 rest
1 x 200 - 100 swim free, 100 drill/kick by 50's NO FREE
:30 rest between sets, check HR after 2nd set
1:00 rest after 2nd set
12 x 50 swim choice @ 1:05 - mix up strokes, some can be build to 15-25m, then dps to the end
4 x 150 @ :20 rest - 50 swim free, 50 swim/drill - build swim to 15-25m, 50 kick w/aggressive dolphin kick to the breakout
4 x 50 from a dive - working the breakout, then drill to the end
200 easy drill = 3600 lcm
Rest up and get excited for the meet!
Tuesday, July 20, 2010
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/swim/fly kick on side/2 fly - 2 breast drill
1:00 rest
3 x 100 @ 1:50- 50 choice free drill, 50 kick/drill by 25's choice NO FREE
4 x 150 @ 2:45- 50 swim free, 50 swim build to 25m, then 25m dps, 50 kick w/explosive underwater dolphin kick to the breakout, then moderate kick to the end (MS-KT-etc...build kick to 25m, then moderate to the end)
2 sets of:
2 x 50 swim free br 3 @ :55 (MS-KT-etc...go swim 1/2 free 1/2 NO FREE)
3** x 100 swim/kick choice @ 1:40
**In 2nd set, go @ 1:30 for MS-KT-etc...
No rest between sets; check HR after 2nd set
1 x 400 pull free (or swim back) w/choice equipment - br 3/5/7/9 by 50's if no snorkel
:30 rest
AS & TB only-
6 x 25 @ 1:00
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST finish
AS only- 150 easy drill = 3200, you're out of here!
TB only- 150 easy kick, then 12 x 50 @ 1:00- 1/2 swim with great breakouts, 1/2 drill - 1 free 1 NO FREE
200 drill = 4000, you're out of here!
MS-KT-etc...
4 x 50 swim/kick by 25's @ :55, except #4 is kick FAST
1 x 100 swim free br 3 @ 1:30
4 x 50 swim/kick by 25's @ :55, except #3 & 4 are kick FAST @ 1:00
1 x 100 swim free br 3 @ 1:30
4 x 50 swim/kick by 25's @ :55, except #'s 2, 3 & 4 are kick FAST @ 1:00
1 x 100 swim free br 3 @ 1:30
4 x 50 kick FAST @ 1:15
4 x 100 swim or pull free br 3 @ 1:45
:30 rest
1 x 200 kick FAST for time
Get time, check HR
1 x 400 IM - swim/drill/kick/drill by 25's
1:00 rest
MYSTERY SET
200 drill = 5600 lcy
Rest up today, drink lots of water and wear your sunscreen. Get excited for your meets & have a great day!
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/swim/fly kick on side/2 fly - 2 breast drill
1:00 rest
3 x 100 @ 1:50- 50 choice free drill, 50 kick/drill by 25's choice NO FREE
4 x 150 @ 2:45- 50 swim free, 50 swim build to 25m, then 25m dps, 50 kick w/explosive underwater dolphin kick to the breakout, then moderate kick to the end (MS-KT-etc...build kick to 25m, then moderate to the end)
2 sets of:
2 x 50 swim free br 3 @ :55 (MS-KT-etc...go swim 1/2 free 1/2 NO FREE)
3** x 100 swim/kick choice @ 1:40
**In 2nd set, go @ 1:30 for MS-KT-etc...
No rest between sets; check HR after 2nd set
1 x 400 pull free (or swim back) w/choice equipment - br 3/5/7/9 by 50's if no snorkel
:30 rest
AS & TB only-
6 x 25 @ 1:00
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST finish
AS only- 150 easy drill = 3200, you're out of here!
TB only- 150 easy kick, then 12 x 50 @ 1:00- 1/2 swim with great breakouts, 1/2 drill - 1 free 1 NO FREE
200 drill = 4000, you're out of here!
MS-KT-etc...
4 x 50 swim/kick by 25's @ :55, except #4 is kick FAST
1 x 100 swim free br 3 @ 1:30
4 x 50 swim/kick by 25's @ :55, except #3 & 4 are kick FAST @ 1:00
1 x 100 swim free br 3 @ 1:30
4 x 50 swim/kick by 25's @ :55, except #'s 2, 3 & 4 are kick FAST @ 1:00
1 x 100 swim free br 3 @ 1:30
4 x 50 kick FAST @ 1:15
4 x 100 swim or pull free br 3 @ 1:45
:30 rest
1 x 200 kick FAST for time
Get time, check HR
1 x 400 IM - swim/drill/kick/drill by 25's
1:00 rest
MYSTERY SET
200 drill = 5600 lcy
Rest up today, drink lots of water and wear your sunscreen. Get excited for your meets & have a great day!
Monday, July 19, 2010
Monday, July 19, 2010
EC - if anything feels too hard, we can increase the intervals!
After warmup...
6 x 50 @ :15 rest-
odds- offside breathing free drill
evens- choice drill
4 x 200 @ :20 rest
odds- 50 choice free drill, 50 swim free, 100 drill/swim by 25's NO FREE
evens- 100 choice kick, 100 IM - each 25 is 1/2 swim 1/2 drill
8 x 50 swim choice @ :55
1:00 rest, check HR
4 x 75 @ 1:45 as follows:
25 kick choice w/FAST breakout then easy to the end, 25 choice drill, :10 rest, 25 swim 1/2 FAST 1/2 dps
1 x 400 pull free w/choice equipment
4 x 25 from a dive (drill back for 200 yd total) as follows:
2- FAST breakout, then easy to the end
2- build to FAST turn
200 drill = 3600 scy.
Stretch tonight, have a good meal and get to sleep as early as possible. See you tomorrow at UM. Have a great day!
EC - if anything feels too hard, we can increase the intervals!
After warmup...
6 x 50 @ :15 rest-
odds- offside breathing free drill
evens- choice drill
4 x 200 @ :20 rest
odds- 50 choice free drill, 50 swim free, 100 drill/swim by 25's NO FREE
evens- 100 choice kick, 100 IM - each 25 is 1/2 swim 1/2 drill
8 x 50 swim choice @ :55
1:00 rest, check HR
4 x 75 @ 1:45 as follows:
25 kick choice w/FAST breakout then easy to the end, 25 choice drill, :10 rest, 25 swim 1/2 FAST 1/2 dps
1 x 400 pull free w/choice equipment
4 x 25 from a dive (drill back for 200 yd total) as follows:
2- FAST breakout, then easy to the end
2- build to FAST turn
200 drill = 3600 scy.
Stretch tonight, have a good meal and get to sleep as early as possible. See you tomorrow at UM. Have a great day!
Monday Morning, July 19, 2010
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/breast kick on back by 25's
1:00 rest
3 sets of (TB go 4 sets, last 3 x 100 pull @ 1:30):
1 x 200 kick - neg split each 100 @ 3:45
4 x 50 @ 1:00 swim build to FAST, then 25m drill (mix up strokes by set)
3 x 100* pull free br 3/5 on #1, 3/7 on #2, then 3/9 @ #3
*1st set @ 1:40; 2nd set @ 1:35; 3rd set @ 1:30
No rest between sets; check HR after each set.
AS-LS-TB:
8 x 25 @ 1:00-
odds- 1/2 FAST 1/2 drill;
evens- swim build to FAST finish
100 drill for AS-LS = 3200 lcy, that's all!
TB-
2 x 300 @ :20 rest - easy choice pull free br 3/5/7, swim back, or some combo of drill & kick
100 drill
4500 lcy - you're done!
MS-KT-AB:
2 sets of:
3 x 50 swim FAST @ 1:10 - all the same stroke
1 x 200 drill
1:00 rest
3 x 50 swim FAST @ :55 - same stroke as 1st set of 50's
1 x 300 - 25 drill, 2 kick, same stroke as 50's swim
1:00 rest
3 x 50 swim FAST @ :10 rest
1 x 400 pull free br 3/7 by 50's if no snorkel
1:00 rest between sets
5600 lcy
Stretch today after swim school, drink plenty of water and get excited for the meet! Stay out of the sun this week! Have a great day!
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/breast kick on back by 25's
1:00 rest
3 sets of (TB go 4 sets, last 3 x 100 pull @ 1:30):
1 x 200 kick - neg split each 100 @ 3:45
4 x 50 @ 1:00 swim build to FAST, then 25m drill (mix up strokes by set)
3 x 100* pull free br 3/5 on #1, 3/7 on #2, then 3/9 @ #3
*1st set @ 1:40; 2nd set @ 1:35; 3rd set @ 1:30
No rest between sets; check HR after each set.
AS-LS-TB:
8 x 25 @ 1:00-
odds- 1/2 FAST 1/2 drill;
evens- swim build to FAST finish
100 drill for AS-LS = 3200 lcy, that's all!
TB-
2 x 300 @ :20 rest - easy choice pull free br 3/5/7, swim back, or some combo of drill & kick
100 drill
4500 lcy - you're done!
MS-KT-AB:
2 sets of:
3 x 50 swim FAST @ 1:10 - all the same stroke
1 x 200 drill
1:00 rest
3 x 50 swim FAST @ :55 - same stroke as 1st set of 50's
1 x 300 - 25 drill, 2 kick, same stroke as 50's swim
1:00 rest
3 x 50 swim FAST @ :10 rest
1 x 400 pull free br 3/7 by 50's if no snorkel
1:00 rest between sets
5600 lcy
Stretch today after swim school, drink plenty of water and get excited for the meet! Stay out of the sun this week! Have a great day!
Sunday, July 18, 2010
Sunday, July 18, 2010
MCA- Sunday afternoon at SLP
(AS- gets out ahead of MS & KT)
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
11 x 100 @ :15 rest
odds- 50 ra2 la2 free drill, 50 swim free - build kick to 25m, then dps to the end
evens- 50 1/2 2 fly/2 breast drill, then 50 back swim
4 x 150 @ :15 rest - 50 swim free, 100 swim/drill by 25's in main race stroke, NO FREE on 1st 50
18 x 50 @ :55-
2- swim free build kick to 25m, then dps to the end
1- swim main race stroke NO FREE build kick to 25m, then dps to the end
AS- 200 drill, and then get out (3600 lcy)!
MS&KT-
4 x 300 @ :20 rest as follows:
odds- pull free br 3/5/7 by 50's
evens- 50 1/2 swim 1/2 drill choice, then 50 kick build to moderate at 25m, then easy to the end
1:00 rest, check HR
Finish up with...
8 x 50 kick @ 1:10 - explosive dolphin kick to the breakout, then build to 25m, then easy to the end
200 drill = 5200 lcy
Stretch tonight, get excited for the meet. See everybody tomorrow morning. Have a great day!
MCA- Sunday afternoon at SLP
(AS- gets out ahead of MS & KT)
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
11 x 100 @ :15 rest
odds- 50 ra2 la2 free drill, 50 swim free - build kick to 25m, then dps to the end
evens- 50 1/2 2 fly/2 breast drill, then 50 back swim
4 x 150 @ :15 rest - 50 swim free, 100 swim/drill by 25's in main race stroke, NO FREE on 1st 50
18 x 50 @ :55-
2- swim free build kick to 25m, then dps to the end
1- swim main race stroke NO FREE build kick to 25m, then dps to the end
AS- 200 drill, and then get out (3600 lcy)!
MS&KT-
4 x 300 @ :20 rest as follows:
odds- pull free br 3/5/7 by 50's
evens- 50 1/2 swim 1/2 drill choice, then 50 kick build to moderate at 25m, then easy to the end
1:00 rest, check HR
Finish up with...
8 x 50 kick @ 1:10 - explosive dolphin kick to the breakout, then build to 25m, then easy to the end
200 drill = 5200 lcy
Stretch tonight, get excited for the meet. See everybody tomorrow morning. Have a great day!
Saturday, July 17, 2010
Sunday, July 18, 2010
EC/TB @ UM
After warmup...
6 x 100 @ :15 rest as follows:
odds- 50 choice free drill, 50 choice kick w/good underwater dolphin kick to the breakout
evens- 50 swim free, 50 choice drill NO FREE
2 x 300 @ :20 rest
1- 50 swim free build kick to 25m then dps/50 swim NO FREE build kick to 25m then dps/50 drill choice
2- pull free br 4/2 on 3rd & 6th 50's
EC: 18 x 50 swim as follows:
2- free @ :55
2- swim choice build to 25m, then drill to the end @ 1:05
2- kick choice, but with explosive dolphin kick to the breakout @ 1:15
1:00 rest, check HR
TB:
4 sets of:
2 x 50 swim free @ :55
1 x 300 - IM order on odd 50's (1/2 swim build 1/2 drill for each), then 50 easy kick
:20 rest
100 easy drill
:30 rest
1 x 400 pull free, swim back (TB go all swim backstroke, moderate with good turns & breakouts) or some combo of the two
100 drill = 3600 LCM - EC, that's all
TB- after 400 swim back, finish up with...
With fins...
8 x 50 @ 1:10 as follows:
odds- 1/2 swim build to FAST 1/2 drill
evens- kick w/explosive breakout & build to 25m, then moderate kick to the end
200 drill after last 50 = 5000 LCM
No sun this week, but lots of water and naps. Get excited for the meet, have a great day!
EC/TB @ UM
After warmup...
6 x 100 @ :15 rest as follows:
odds- 50 choice free drill, 50 choice kick w/good underwater dolphin kick to the breakout
evens- 50 swim free, 50 choice drill NO FREE
2 x 300 @ :20 rest
1- 50 swim free build kick to 25m then dps/50 swim NO FREE build kick to 25m then dps/50 drill choice
2- pull free br 4/2 on 3rd & 6th 50's
EC: 18 x 50 swim as follows:
2- free @ :55
2- swim choice build to 25m, then drill to the end @ 1:05
2- kick choice, but with explosive dolphin kick to the breakout @ 1:15
1:00 rest, check HR
TB:
4 sets of:
2 x 50 swim free @ :55
1 x 300 - IM order on odd 50's (1/2 swim build 1/2 drill for each), then 50 easy kick
:20 rest
100 easy drill
:30 rest
1 x 400 pull free, swim back (TB go all swim backstroke, moderate with good turns & breakouts) or some combo of the two
100 drill = 3600 LCM - EC, that's all
TB- after 400 swim back, finish up with...
With fins...
8 x 50 @ 1:10 as follows:
odds- 1/2 swim build to FAST 1/2 drill
evens- kick w/explosive breakout & build to 25m, then moderate kick to the end
200 drill after last 50 = 5000 LCM
No sun this week, but lots of water and naps. Get excited for the meet, have a great day!
Friday, July 16, 2010
Friday, July 16, 2010
EC
After warmup...
3 x 100 @ :15 rest- 50 offside breathing free drill, 50 choice kick
2 x 175 @ :15 rest- 75 swim dps free (descend stroke count if you can), 100 drill/swim NO FREE
9 x 50 swim @ :55- odds are free br 4/2 on 2nd 25, evens are swim free/choice by 25's
2 sets of:
2 x 75 swim free @ 1:05- br 4/2 on 2nd 25, build kick to mod on 3rd 25
4 x 25 kick @ :45- 1/2 FAST 1/2 easy with real explosive underwater dolphin kick
1 x 200 pull free- br 4/2 on 3rd 50 if no snorkel
1:00 rest between sets, check HR
After 2nd set...
4 x 25 from a dive (drill back to the deep end)
1:00 rest
With fins, finish up with...
24 x 25 @ :45- the usual (one last time!)
200 drill = 4000scy
Stretch tonight, eat well and drink lots of water this weekend - keep resting and get excited for the meet! Meet me at 11:15 a.m. on Sunday for LCM at UM. Have a great day!
EC
After warmup...
3 x 100 @ :15 rest- 50 offside breathing free drill, 50 choice kick
2 x 175 @ :15 rest- 75 swim dps free (descend stroke count if you can), 100 drill/swim NO FREE
9 x 50 swim @ :55- odds are free br 4/2 on 2nd 25, evens are swim free/choice by 25's
2 sets of:
2 x 75 swim free @ 1:05- br 4/2 on 2nd 25, build kick to mod on 3rd 25
4 x 25 kick @ :45- 1/2 FAST 1/2 easy with real explosive underwater dolphin kick
1 x 200 pull free- br 4/2 on 3rd 50 if no snorkel
1:00 rest between sets, check HR
After 2nd set...
4 x 25 from a dive (drill back to the deep end)
1:00 rest
With fins, finish up with...
24 x 25 @ :45- the usual (one last time!)
200 drill = 4000scy
Stretch tonight, eat well and drink lots of water this weekend - keep resting and get excited for the meet! Meet me at 11:15 a.m. on Sunday for LCM at UM. Have a great day!
Friday Morning, July 16, 2010
MCA
400 swim freestyle
400 reverse IM - each 100 is 25 2 kicks 1 pull breaststroke, 25 choice free drill, then 50 choice kick
1:00 rest
1 x 250- odd 50's are drill/kick choice by 25's, even 50's are 2 fly/2 breast drill
:20 rest
5 x 50 @ :50 swim 1/2 free, 1/2 NO FREE
1 x 250- odd 50's swim back, even 50's 2 fly/2 breast drill
:20 rest
5 x 50 swim/kick by 25's choice @ :50
1 x 400 pull free w/choice equipment, br 3/5/7/9 by 50's, 2nd 200 faster than the 1st
1:00 rest, check HR
TB-AS-LS-ME:
6 sets of...
4 x 50 kick @ :55
1 x 100 swim/kick by 50's @ 1:20
2 x 50 swim free/NO FREE by 25's @ :50
1 x 100 kick FAST for time (2 x 50 kick FAST @ 1:15 in even sets)
1:00 rest between sets.
200 drill after 6th set = 5600 lcy
MS-KT-AB:
9 x 100 as follows:
2- swim free/NO FREE by 50's @ 1:35
1- swim free @ 1:15
3 x 300 swim 100 free, 50 NO FREE @ 4:30
3 x 300 swim free br 3 desc 1-3 @ 5:00 - #3 should be juicy
12 x 100 @ 1:30 as follows:
2- swim neg split free br 3
1- swim IM order by 50's, also @ 1:30
200 drill after #12 = 6500 lcy
Eat well this weekend, drink lots of water, really rest up, and if you must be outside, wear your sunscreen! Have a great day!
MCA
400 swim freestyle
400 reverse IM - each 100 is 25 2 kicks 1 pull breaststroke, 25 choice free drill, then 50 choice kick
1:00 rest
1 x 250- odd 50's are drill/kick choice by 25's, even 50's are 2 fly/2 breast drill
:20 rest
5 x 50 @ :50 swim 1/2 free, 1/2 NO FREE
1 x 250- odd 50's swim back, even 50's 2 fly/2 breast drill
:20 rest
5 x 50 swim/kick by 25's choice @ :50
1 x 400 pull free w/choice equipment, br 3/5/7/9 by 50's, 2nd 200 faster than the 1st
1:00 rest, check HR
TB-AS-LS-ME:
6 sets of...
4 x 50 kick @ :55
1 x 100 swim/kick by 50's @ 1:20
2 x 50 swim free/NO FREE by 25's @ :50
1 x 100 kick FAST for time (2 x 50 kick FAST @ 1:15 in even sets)
1:00 rest between sets.
200 drill after 6th set = 5600 lcy
MS-KT-AB:
9 x 100 as follows:
2- swim free/NO FREE by 50's @ 1:35
1- swim free @ 1:15
3 x 300 swim 100 free, 50 NO FREE @ 4:30
3 x 300 swim free br 3 desc 1-3 @ 5:00 - #3 should be juicy
12 x 100 @ 1:30 as follows:
2- swim neg split free br 3
1- swim IM order by 50's, also @ 1:30
200 drill after #12 = 6500 lcy
Eat well this weekend, drink lots of water, really rest up, and if you must be outside, wear your sunscreen! Have a great day!
Thursday, July 15, 2010
Thursday, July 15, 2010
EC - LCM @ UM
After warmup...
2 x 150 @ :15 rest- 50 1/2 drill 1/2 swim free, 50 kick choice, 50 1/2 drill 1/2 swim NO FREE
6 x 50 @ 1:00 - swim build your kick/drill by 25's; odds free, evens choice
1 x 300 pull free br 4/2 on even 50's
1:00 rest, check HR
2 sets of:
3 x 50 swim free @ :55
1 x 150 swim free/NO FREE/free by 50's @ 2:15 (@ 2:30 in 2nd set)
3 x 50 swim choice @ :55
1 x 150 swim free @ 2:15 - FAST breakout/build to 15m/build to 25m by 50's (went 3 x 50 @ :55 in 2nd set, breakout FAST/build to 15m/build to 25m by 50's
1:00 rest between sets, check HR
With fins...
8 x 50 @ 1:15 kick build to FAST at 25m with strong underwater dolphin kick
Finish up with:
1 x 400 pull free w/snorkel & choice equipment - roll hips, finish stroke
100 drill = 4000 LCM
Tomorrow some light kicking and 25's from a dive, off on Saturday and all easy next week. Have a great day!
EC - LCM @ UM
After warmup...
2 x 150 @ :15 rest- 50 1/2 drill 1/2 swim free, 50 kick choice, 50 1/2 drill 1/2 swim NO FREE
6 x 50 @ 1:00 - swim build your kick/drill by 25's; odds free, evens choice
1 x 300 pull free br 4/2 on even 50's
1:00 rest, check HR
2 sets of:
3 x 50 swim free @ :55
1 x 150 swim free/NO FREE/free by 50's @ 2:15 (@ 2:30 in 2nd set)
3 x 50 swim choice @ :55
1 x 150 swim free @ 2:15 - FAST breakout/build to 15m/build to 25m by 50's (went 3 x 50 @ :55 in 2nd set, breakout FAST/build to 15m/build to 25m by 50's
1:00 rest between sets, check HR
With fins...
8 x 50 @ 1:15 kick build to FAST at 25m with strong underwater dolphin kick
Finish up with:
1 x 400 pull free w/snorkel & choice equipment - roll hips, finish stroke
100 drill = 4000 LCM
Tomorrow some light kicking and 25's from a dive, off on Saturday and all easy next week. Have a great day!
Thursday Morning, July 15, 2010
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/choice backstroke drill by 25's
1:00 rest
4 x 150 @ 3:00 - 50 swim free build your kick, 100 drill/swim by 25's in mrs NO FREE
3 x 200 @ :20 rest - 100 swim, 100 kick - neg split each 100
8 x 50 @ 1:00 - 15m LB, 15m swim FAST, 20m drill
1:00 rest, check HR
TB, AS, LS:
8 x 300 as follows:
100 swim free @ 1:20 (LS @ 1:35)
1 x 509 swim at 200 GP @ :55
1 x 50 swim FASTER than 200 GP
1 x 100 drill
1:00 rest between rounds
300 pull after 8th set = 5600 lcy
MS-KT-AB:
3 sets of:
3 x 50 swim free/NO FREE by 25's @ :50
1 x 150 swim free br 3 @ 2:00
3 x 50 @ :50 - as above
1 x 150 swim free br 3 @ 1:50
3 x 150 swim IM (NO FREE) @ 3:00 desc 1-3 to juicy!
3 x 50 kick FAST @ 1:00 (@ 1:10 in 2nd set; @ 1:20 in 3rd set)
No rest between sets,.
200 drill after 3rd set = 6500 lcy
Enjoy Team Pictures, wear your sunscreen and drink plenty of water! Have a great day!
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/choice backstroke drill by 25's
1:00 rest
4 x 150 @ 3:00 - 50 swim free build your kick, 100 drill/swim by 25's in mrs NO FREE
3 x 200 @ :20 rest - 100 swim, 100 kick - neg split each 100
8 x 50 @ 1:00 - 15m LB, 15m swim FAST, 20m drill
1:00 rest, check HR
TB, AS, LS:
8 x 300 as follows:
100 swim free @ 1:20 (LS @ 1:35)
1 x 509 swim at 200 GP @ :55
1 x 50 swim FASTER than 200 GP
1 x 100 drill
1:00 rest between rounds
300 pull after 8th set = 5600 lcy
MS-KT-AB:
3 sets of:
3 x 50 swim free/NO FREE by 25's @ :50
1 x 150 swim free br 3 @ 2:00
3 x 50 @ :50 - as above
1 x 150 swim free br 3 @ 1:50
3 x 150 swim IM (NO FREE) @ 3:00 desc 1-3 to juicy!
3 x 50 kick FAST @ 1:00 (@ 1:10 in 2nd set; @ 1:20 in 3rd set)
No rest between sets,.
200 drill after 3rd set = 6500 lcy
Enjoy Team Pictures, wear your sunscreen and drink plenty of water! Have a great day!
Wednesday, July 14, 2010
Wednesday, July 14, 2010
EC
After warmup...
8 x 50 @ :15 rest
2- choice drill free
2- choice drill NO FREE
2 x 200 @ :20 rest - 100 drill/swim dps choice, 100 kick easy to moderate w/good underwater dolphin kick
2 sets of:
3 x 50 swim free @ :50 - #1&3 are free/NO FREE, #2 is br 4/2 on 2nd 25
2 x 75 swim @ 1:00
No rest between sets.
8 x 25 @ :45
odds- jungle sprints
evens- swim build to FAST
1:00 rest, check HR
2 sets of:
3 x 50 @ 1:00 swim, desc 2nd 25 1-3 to what you can, should be juicy
50 drill
1:00 rest
BROKEN 75 - 50/:10 rest/25, 3 x 25 @ :10 rest in 2nd set
1 x 425- 125 drill, 300 pull
1:00 rest between sets.
4000 scy
Stretch tonight, drink plenty of water and get excited for the meet! Have a great day!
EC
After warmup...
8 x 50 @ :15 rest
2- choice drill free
2- choice drill NO FREE
2 x 200 @ :20 rest - 100 drill/swim dps choice, 100 kick easy to moderate w/good underwater dolphin kick
2 sets of:
3 x 50 swim free @ :50 - #1&3 are free/NO FREE, #2 is br 4/2 on 2nd 25
2 x 75 swim @ 1:00
No rest between sets.
8 x 25 @ :45
odds- jungle sprints
evens- swim build to FAST
1:00 rest, check HR
2 sets of:
3 x 50 @ 1:00 swim, desc 2nd 25 1-3 to what you can, should be juicy
50 drill
1:00 rest
BROKEN 75 - 50/:10 rest/25, 3 x 25 @ :10 rest in 2nd set
1 x 425- 125 drill, 300 pull
1:00 rest between sets.
4000 scy
Stretch tonight, drink plenty of water and get excited for the meet! Have a great day!
Wednesday Morning, July 14, 2010
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/choice backstroke drill by 25's
1:00 rest
15 x 100 as follows:
1- drill/swim - either by 25's or 50's
:10 rest
2- kick moderate
:10 rest
3- swim free br 3 @ 1:30 or 1:45 for Lily, maggie, etc...
1:00 rest, check HR
From the middle of the pool, with fins, 5 sets of:
2 x 50 @ :55- swim build to FAST/LUNGBUSTER by 25's
1 x 100 drill @ 1:45
1 x 100 kick @ 1:45 - good dolphin kick off each wall
No rest between sets.
TB-AS-LS-JW & ME:
3 x 600 @ :30 rest as follows:
1- pull free br 3/5/7 by 50's
2- swim free br 3- 200 cruise/100 strong
3- 100 kick 100 drill
5600 lcy
MS-KT-AB:
18 x 50 as follows:
2- swim back @ :50
1- swim free @ :40
1 x 600 swim neg split free br 3- hand touch at 300, check time, then 85% on 2nd 300
:30 rest
18 x 50 as follows:
2- swim free/NO FREE by 25's @ :50
1- swim free br 3 @ :40
200 drill = 6400 lcy
Wear your sunscreen today and drink plenty of water in this heat! Have a great day!
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/choice backstroke drill by 25's
1:00 rest
15 x 100 as follows:
1- drill/swim - either by 25's or 50's
:10 rest
2- kick moderate
:10 rest
3- swim free br 3 @ 1:30 or 1:45 for Lily, maggie, etc...
1:00 rest, check HR
From the middle of the pool, with fins, 5 sets of:
2 x 50 @ :55- swim build to FAST/LUNGBUSTER by 25's
1 x 100 drill @ 1:45
1 x 100 kick @ 1:45 - good dolphin kick off each wall
No rest between sets.
TB-AS-LS-JW & ME:
3 x 600 @ :30 rest as follows:
1- pull free br 3/5/7 by 50's
2- swim free br 3- 200 cruise/100 strong
3- 100 kick 100 drill
5600 lcy
MS-KT-AB:
18 x 50 as follows:
2- swim back @ :50
1- swim free @ :40
1 x 600 swim neg split free br 3- hand touch at 300, check time, then 85% on 2nd 300
:30 rest
18 x 50 as follows:
2- swim free/NO FREE by 25's @ :50
1- swim free br 3 @ :40
200 drill = 6400 lcy
Wear your sunscreen today and drink plenty of water in this heat! Have a great day!
Tuesday, July 13, 2010
Wednesday Morning, July 14, 2010
EC - last morning workout!
After warmup...
4 x 75 @ :10 rest - 50 choice free drill, 25 easy skulling
1 x 200 - 50 swim free, 75 drill backstroke, 75 swim backstroke
:20 rest
2 x 300 @ :20 rest
1- 50 2 fly/2 breast drill, 50 choice kick
2- drill/swim breaststroke by 50's
12 x 50 @ :55
2- swim free br 4/2 on 2nd 25
2- swim free/NO FREE by 25's
2- swim IM order by 25's
1:00 rest, check HR
With fins:
24 x 25 @ :45 - the usual
12 x 25 @ :45 - breaststroke tempo drill
200 drill = 3800 scy
Wear your sunscreen today for your lessons. One week from today, you race in the meet! Have a great day!
EC - last morning workout!
After warmup...
4 x 75 @ :10 rest - 50 choice free drill, 25 easy skulling
1 x 200 - 50 swim free, 75 drill backstroke, 75 swim backstroke
:20 rest
2 x 300 @ :20 rest
1- 50 2 fly/2 breast drill, 50 choice kick
2- drill/swim breaststroke by 50's
12 x 50 @ :55
2- swim free br 4/2 on 2nd 25
2- swim free/NO FREE by 25's
2- swim IM order by 25's
1:00 rest, check HR
With fins:
24 x 25 @ :45 - the usual
12 x 25 @ :45 - breaststroke tempo drill
200 drill = 3800 scy
Wear your sunscreen today for your lessons. One week from today, you race in the meet! Have a great day!
Tuesday, July 13, 2010
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/breast pull with free kick by 25's
1:00 rest
3 x 150 @ :10 rest as follows:
50 ra2 la2 free drill, 50 choice backstroke drill, 50 swim neg split backstroke
6 x 50 @ 1:00 - 25 swim build into the turn, 25 drill - odds are free, evens NO FREE
6 x 100 @ 1:25 as follows:
odds- swim free br 3, except 3rd 25 is swim NO FREE
evens- swim free br 3, except 3rd 25 is kick on back
1:00 rest, check HR
MS, LS, KT-
Freestyle pace set
16 x 50 @ :50
2- swim/kick choice
2- swim IM order by 25's
200 drill before you get out
TB, AS-
3 sets of...
3 x 200 @ 3:30 as follows:
1 x 150 swim negative split back or free (at least 85% on 2nd 75)
:10 rest
1 x 50 swim FAST - same stroke as 150
After 3rd 200...
1 x 100 drill @ 1:00 rest
BROKEN 150- 3 x 50 swim FAST @ :10 rest
After 3rd set, finish up with...
1 x 400 - 200 pull, 200 drill
Stretch tonight when you get home, drink lots of water and eat well. Get excited for the meet and have a great day!
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/breast pull with free kick by 25's
1:00 rest
3 x 150 @ :10 rest as follows:
50 ra2 la2 free drill, 50 choice backstroke drill, 50 swim neg split backstroke
6 x 50 @ 1:00 - 25 swim build into the turn, 25 drill - odds are free, evens NO FREE
6 x 100 @ 1:25 as follows:
odds- swim free br 3, except 3rd 25 is swim NO FREE
evens- swim free br 3, except 3rd 25 is kick on back
1:00 rest, check HR
MS, LS, KT-
Freestyle pace set
16 x 50 @ :50
2- swim/kick choice
2- swim IM order by 25's
200 drill before you get out
TB, AS-
3 sets of...
3 x 200 @ 3:30 as follows:
1 x 150 swim negative split back or free (at least 85% on 2nd 75)
:10 rest
1 x 50 swim FAST - same stroke as 150
After 3rd 200...
1 x 100 drill @ 1:00 rest
BROKEN 150- 3 x 50 swim FAST @ :10 rest
After 3rd set, finish up with...
1 x 400 - 200 pull, 200 drill
Stretch tonight when you get home, drink lots of water and eat well. Get excited for the meet and have a great day!
Tuesday, July 13, 2010
EC
After warmup...
3 x 150 @ :15 rest as follows:
50 ra2 la2 free drill, 50 choice backstroke drill, 50 swim backstroke
6 x 50 @ 1:00 - 25 swim build into the turn, then 2nd 25 is drill (odds free, evens NO FREE)
6 x 100 @ 1:25 (br 4/2 on last 25) as follows:
odds- swim free, except 3rd 25 is swim NO FREE
evens- swim free, except 3rd 25 is kick on back
1:00 rest, check HR
4 x 50 swim/kick @ :55
4 x 25 kick @ :35
odds- FAST breakout, then easy to the end
evens- FAST
1 x 200 pull free br 4/2 on even 50's no snorkel
1:00 rest
1 x 50 kick FAST for time @ 1:00
4 x 50 swim/kick @ :50
4 x 25 kick - as above - @ :40
1 x 200 pull as above
1:00 rest
1 x 50 kick FAST for time @ 1:00
4 x 50 swim/kick @ :45
4 x 25 kick - as above - @ :45
1 x 200 pull as above
1:00 rest
1 x 50 kick FAST for time @ 1:00
200 drill
4200 scy
Stretch tonight when you get home, keep drinking lots of water. Tomorrow am will be drilling & breaststroke tempo work, then pm quality LCM up at UM. Get excited for the meet, have a great day!
EC
After warmup...
3 x 150 @ :15 rest as follows:
50 ra2 la2 free drill, 50 choice backstroke drill, 50 swim backstroke
6 x 50 @ 1:00 - 25 swim build into the turn, then 2nd 25 is drill (odds free, evens NO FREE)
6 x 100 @ 1:25 (br 4/2 on last 25) as follows:
odds- swim free, except 3rd 25 is swim NO FREE
evens- swim free, except 3rd 25 is kick on back
1:00 rest, check HR
4 x 50 swim/kick @ :55
4 x 25 kick @ :35
odds- FAST breakout, then easy to the end
evens- FAST
1 x 200 pull free br 4/2 on even 50's no snorkel
1:00 rest
1 x 50 kick FAST for time @ 1:00
4 x 50 swim/kick @ :50
4 x 25 kick - as above - @ :40
1 x 200 pull as above
1:00 rest
1 x 50 kick FAST for time @ 1:00
4 x 50 swim/kick @ :45
4 x 25 kick - as above - @ :45
1 x 200 pull as above
1:00 rest
1 x 50 kick FAST for time @ 1:00
200 drill
4200 scy
Stretch tonight when you get home, keep drinking lots of water. Tomorrow am will be drilling & breaststroke tempo work, then pm quality LCM up at UM. Get excited for the meet, have a great day!
Tuesday Morning, July 13, 2010
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/snow angel fly drill
1:00 rest
9 x 100 as follows:
2- 50 catchup free drill, choice drill NO FREE @ 1:50
1- swim free/NO FREE - same stroke as drilled above @ 1:35
8 x 50 @ 1:10 breaststroke drill - I'll give you the drill
1 x 600 - 100 swim backstroke, 50 swim breaststroke
1:00 rest, check HR
6 rounds of the following-
2 sets of:
2 x 100 swim/kick by 50's @ 1:30
2 x 50 kick FAST @ 1:15
After 2nd set, move to the diving well...
kick w/board- LUNGBUSTER relays
Hustle back to your lane after the diving well relays
TB-AS-LS finish up with...
1 x 600 pull free br 3/5/7 by 50's, descend the 150's to what you can
Approx 5600 lcy
MS-KT-AB
18 x 50 as follows:
2- swim back @ :50
1 swim free @ :40
1 x 600 swim neg split free br 3 - quick hand touch at 300 to check time
:30 rest
18 x 50 as follows:
2- swim free/NO FREE by 25's @ :45
1- swim free @ :35
100 easy drill = 7000 scy
Drink plenty of water today and wear your sunscreen! Have a great day!
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/snow angel fly drill
1:00 rest
9 x 100 as follows:
2- 50 catchup free drill, choice drill NO FREE @ 1:50
1- swim free/NO FREE - same stroke as drilled above @ 1:35
8 x 50 @ 1:10 breaststroke drill - I'll give you the drill
1 x 600 - 100 swim backstroke, 50 swim breaststroke
1:00 rest, check HR
6 rounds of the following-
2 sets of:
2 x 100 swim/kick by 50's @ 1:30
2 x 50 kick FAST @ 1:15
After 2nd set, move to the diving well...
kick w/board- LUNGBUSTER relays
Hustle back to your lane after the diving well relays
TB-AS-LS finish up with...
1 x 600 pull free br 3/5/7 by 50's, descend the 150's to what you can
Approx 5600 lcy
MS-KT-AB
18 x 50 as follows:
2- swim back @ :50
1 swim free @ :40
1 x 600 swim neg split free br 3 - quick hand touch at 300 to check time
:30 rest
18 x 50 as follows:
2- swim free/NO FREE by 25's @ :45
1- swim free @ :35
100 easy drill = 7000 scy
Drink plenty of water today and wear your sunscreen! Have a great day!
Monday, July 12, 2010
Monday, July 12, 2010
MCA
400 swim freestyle
400 reverse IM - each 100 is 50 choice breaststroke drill, then drill/kick by 25's reverse IM order
1:00 rest
15 x 50 as follows:
2- swim/kick choice @ :55 (1st two sets of 3) then @ :50 (last three sets of 3)
1 x 50 swim free/NO FREE @ :45 (1st two sets of 3), then @ :40 (last three sets of 3)
1:00 rest after #15, check HR
With fins, 4 sets of...
6 x 25 @ :45 as follows (except #2 is LUNGBUSTER):
1- 1/2 swim FAST 1/2 drill
2- swim build to FAST
3- all drill
1 x 50 swim FAST @ 1:10
1 x 50 drill @ 1:10
1 x 50 LUNGBUSTER/swim FAST by 25's @ 1:10
Take off fins after 4th set & finish up with...
200 choice drill
Have a great day!
MCA
400 swim freestyle
400 reverse IM - each 100 is 50 choice breaststroke drill, then drill/kick by 25's reverse IM order
1:00 rest
15 x 50 as follows:
2- swim/kick choice @ :55 (1st two sets of 3) then @ :50 (last three sets of 3)
1 x 50 swim free/NO FREE @ :45 (1st two sets of 3), then @ :40 (last three sets of 3)
1:00 rest after #15, check HR
With fins, 4 sets of...
6 x 25 @ :45 as follows (except #2 is LUNGBUSTER):
1- 1/2 swim FAST 1/2 drill
2- swim build to FAST
3- all drill
1 x 50 swim FAST @ 1:10
1 x 50 drill @ 1:10
1 x 50 LUNGBUSTER/swim FAST by 25's @ 1:10
Take off fins after 4th set & finish up with...
200 choice drill
Have a great day!
Monday, July 12, 2010
EC
After warmup...
4 x 50 @ :15 rest offside breathing free drill
1 x 200 @ :20 rest drill/kick by 50's - 100 free, 100 NO FREE
1 x 300 @ :20 rest 50 swim free, 50 drill/swim NO FREE
6 x 50 swim free @ :45 as follows:
odds- br 4/2 on 2nd 25
even- moderate negative split
4 x 25 @ :45 jungle sprints
1:00 rest, check HR
With fins, 4 sets of...
6 x 25 @ :45 as follows (except #2 is LUNGBUSTER):
1- 1/2 swim FAST 1/2 drill
2- swim build to FAST
3- all drill
1 x 50 swim FAST @ 1:10
1 x 50 drill @ 1:10
1 x 50 LUNGBUSTER/swim FAST by 25's @ 1:10
1:00 rest between sets.
Take off fins after 4th set & finish up with...
6 x 150 @ :15 rest
odds- swim free or back, if free br 4/2 on 2nd 50
evens- drill/kick/drill by 50's
4200 scy
Stretch tonight, stretch real well if you can - no alarm tomorrow morning, pm kicking. Have a great day!
EC
After warmup...
4 x 50 @ :15 rest offside breathing free drill
1 x 200 @ :20 rest drill/kick by 50's - 100 free, 100 NO FREE
1 x 300 @ :20 rest 50 swim free, 50 drill/swim NO FREE
6 x 50 swim free @ :45 as follows:
odds- br 4/2 on 2nd 25
even- moderate negative split
4 x 25 @ :45 jungle sprints
1:00 rest, check HR
With fins, 4 sets of...
6 x 25 @ :45 as follows (except #2 is LUNGBUSTER):
1- 1/2 swim FAST 1/2 drill
2- swim build to FAST
3- all drill
1 x 50 swim FAST @ 1:10
1 x 50 drill @ 1:10
1 x 50 LUNGBUSTER/swim FAST by 25's @ 1:10
1:00 rest between sets.
Take off fins after 4th set & finish up with...
6 x 150 @ :15 rest
odds- swim free or back, if free br 4/2 on 2nd 50
evens- drill/kick/drill by 50's
4200 scy
Stretch tonight, stretch real well if you can - no alarm tomorrow morning, pm kicking. Have a great day!
Monday Morning, July 12, 2010
MCA- outstanding swims this weekend!!
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/breast kick on back by 25's
1:00 rest
3 sets of:
1 x 200 kick - neg split each 100 @ 3:45
4 x 50 @ 1:00 swim build to bast, then 25m drill
1 x 300 pull, br 3/5/7 by 50's & desc 1-3
:30 rest between sets; check HR after each set.
TB-AS-LS:
2 sets of:
3 x 50 swim FAST @ 1:10 - all the same stroke
1 x 200 drill
1:00 rest
3 x 50 swim FAST @ :55 - same stroke as 1st set of 50's
1 x 300 - 25 drill, 2 kick, same stroke as 50's swim
1:00 rest
3 x 50 swim FAST @ :10 rest
1 x 400 pull free br 3/7 by 50's if no snorkel
1:00 rest between sets
5600 lcy
MS-KT-AB:
2 sets of:
1 x 200 swim free br 3 @ 2:45
6 x 50 swim as follows:
2- free/NO FREE by 25's @ :50
1- swim free br 3 @ :40
1 x 200 swim free br 3 @ 1:45
1 x 400 swim strong negative split free br 3
:30 rest
1 x 200 swim free br 3 @ 2:45
4 x 100 swim free br 3 @ 1:20 (@ 1:15 in 2nd set)
1:00 rest between sets.
200 drill after 2nd set = 6500 lcy
Everybody eat well today, drink plenty of water and wear your sunscreen! Have a great day!
MCA- outstanding swims this weekend!!
400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/breast kick on back by 25's
1:00 rest
3 sets of:
1 x 200 kick - neg split each 100 @ 3:45
4 x 50 @ 1:00 swim build to bast, then 25m drill
1 x 300 pull, br 3/5/7 by 50's & desc 1-3
:30 rest between sets; check HR after each set.
TB-AS-LS:
2 sets of:
3 x 50 swim FAST @ 1:10 - all the same stroke
1 x 200 drill
1:00 rest
3 x 50 swim FAST @ :55 - same stroke as 1st set of 50's
1 x 300 - 25 drill, 2 kick, same stroke as 50's swim
1:00 rest
3 x 50 swim FAST @ :10 rest
1 x 400 pull free br 3/7 by 50's if no snorkel
1:00 rest between sets
5600 lcy
MS-KT-AB:
2 sets of:
1 x 200 swim free br 3 @ 2:45
6 x 50 swim as follows:
2- free/NO FREE by 25's @ :50
1- swim free br 3 @ :40
1 x 200 swim free br 3 @ 1:45
1 x 400 swim strong negative split free br 3
:30 rest
1 x 200 swim free br 3 @ 2:45
4 x 100 swim free br 3 @ 1:20 (@ 1:15 in 2nd set)
1:00 rest between sets.
200 drill after 2nd set = 6500 lcy
Everybody eat well today, drink plenty of water and wear your sunscreen! Have a great day!
Sunday, July 11, 2010
Monday Morning, July 12, 2010
EC
After warmup...
4 x 50 @ 1:00 6 kicks 1 stroke backstroke
3 x 100 @ 1:40 50 swim backstroke, 50 ra2 la2 free drill
2 x 150 @ :15 rest - 75 swim free br 4/2 on 2nd 25, 50 2 fly/2 breast drill, 25 choice skulling
3 x 100 pull free @ 1:30- roll hips evenly & finish stroke, br 4/2 on odd 50's
1:00 rest, check HR immediately & OML
6 x 75 swim free- 2 @ 1:05, 1 @ :55
2 sets of:
1 x 150 @ 2:15 swim IM order/free by 25's
1 x 150 @ 2:00 swim free w/mod neg split
1 x 200 kick choice mod negative split (about 80-85% on 2nd 100)
No rest between sets.
10 x 25 @ :45
odds- jungle sprints
evens- swim build to FAST
200 drill before you get out = 4000 scy.
Stretch today, drink plenty of water as you're going through your lessons and wear your sunscreen! have a great day!
EC
After warmup...
4 x 50 @ 1:00 6 kicks 1 stroke backstroke
3 x 100 @ 1:40 50 swim backstroke, 50 ra2 la2 free drill
2 x 150 @ :15 rest - 75 swim free br 4/2 on 2nd 25, 50 2 fly/2 breast drill, 25 choice skulling
3 x 100 pull free @ 1:30- roll hips evenly & finish stroke, br 4/2 on odd 50's
1:00 rest, check HR immediately & OML
6 x 75 swim free- 2 @ 1:05, 1 @ :55
2 sets of:
1 x 150 @ 2:15 swim IM order/free by 25's
1 x 150 @ 2:00 swim free w/mod neg split
1 x 200 kick choice mod negative split (about 80-85% on 2nd 100)
No rest between sets.
10 x 25 @ :45
odds- jungle sprints
evens- swim build to FAST
200 drill before you get out = 4000 scy.
Stretch today, drink plenty of water as you're going through your lessons and wear your sunscreen! have a great day!
Sunday, July 11, 2010
EC - hope you enjoyed your day off!
After warmup...
3 sets of - 75/125's all @ :15 rest
1 x 75 - 50 offside breathing freestyle drill, 25 breast kick on back
1 x 125- 50 swim free, 25 fly kick on side, 50 drill NO FREE
1 x 125- 50 swim/kick choice, 25 easy skulling, 50 drill/swim breaststroke
1 x 75 swim backstroke
4 x 50 @ :55 swim free br 4/2 @ 2nd 25
After 2nd set go 1 x 400 pull free br 4/2 on even 50's if no snorkel
After 3rd set go 9 x 100 as follows
1- 50 swim choice, 3rd 25 is kick choice, 4th 25 is swim NO FREE @ 1:25
2- 50 swim free, 50 swim NO FREE @ 1:25
3- swim mod free @ 1:15, make the interval
Check HR immediately after 3rd set & OML
With fins, finish up with...
24 x 25 @ :45 - the usual
200 drill = 4500 scy
Stretch today, drink lots of water and get excited for the meet. See you tomorrow morning, have a great day!
EC - hope you enjoyed your day off!
After warmup...
3 sets of - 75/125's all @ :15 rest
1 x 75 - 50 offside breathing freestyle drill, 25 breast kick on back
1 x 125- 50 swim free, 25 fly kick on side, 50 drill NO FREE
1 x 125- 50 swim/kick choice, 25 easy skulling, 50 drill/swim breaststroke
1 x 75 swim backstroke
4 x 50 @ :55 swim free br 4/2 @ 2nd 25
After 2nd set go 1 x 400 pull free br 4/2 on even 50's if no snorkel
After 3rd set go 9 x 100 as follows
1- 50 swim choice, 3rd 25 is kick choice, 4th 25 is swim NO FREE @ 1:25
2- 50 swim free, 50 swim NO FREE @ 1:25
3- swim mod free @ 1:15, make the interval
Check HR immediately after 3rd set & OML
With fins, finish up with...
24 x 25 @ :45 - the usual
200 drill = 4500 scy
Stretch today, drink lots of water and get excited for the meet. See you tomorrow morning, have a great day!
Saturday, July 10, 2010
Sunday Morning, July 11, 2010
TB @ 5:30-7:00, LCM
Great job this weekend, congratulations on all your juicy swims!
400 swim freestyle
400 reverse IM - each 100 is 50 drill, 25 swim, 25 kick
1:00 rest
3 sets of:
6 x 50 @ :10 rest as follows-
1- 25 choice drill NO FREE, 25 fly kick on side
1- 25 catch-up free drill, 25 choice kick
1- swim choice dist per stroke
1 x 400* pull free br 3/5/3/7 by 50's
:20 rest between sets, check HR after each set
*after 2nd set, go 1 x 600 pull br 3/5/7/9 by 50's
after 3rd set, go 1 x 400 kick choice - strong dolphin kick
After 3rd set, check HR immediately & check again OML
6 x 300 @ :20 rest as follows-
200 swim
odds- IM (each 50 is 1/2 swim 1/2 drill)
evens- 50 NO FREE, 50 free br 3
2 x 50 kick choice @ 1:00- good underwater dolphin kick to the breakout & mod kick to 25m, then 2nd 25m build to strong kick
ONLY :20 REST BETWEEN 300's, chwck HR after last 300
200 drill before you get out.
Stretch after workout, drink plenty of water today and wear your sunscreen! Have a great day!
TB @ 5:30-7:00, LCM
Great job this weekend, congratulations on all your juicy swims!
400 swim freestyle
400 reverse IM - each 100 is 50 drill, 25 swim, 25 kick
1:00 rest
3 sets of:
6 x 50 @ :10 rest as follows-
1- 25 choice drill NO FREE, 25 fly kick on side
1- 25 catch-up free drill, 25 choice kick
1- swim choice dist per stroke
1 x 400* pull free br 3/5/3/7 by 50's
:20 rest between sets, check HR after each set
*after 2nd set, go 1 x 600 pull br 3/5/7/9 by 50's
after 3rd set, go 1 x 400 kick choice - strong dolphin kick
After 3rd set, check HR immediately & check again OML
6 x 300 @ :20 rest as follows-
200 swim
odds- IM (each 50 is 1/2 swim 1/2 drill)
evens- 50 NO FREE, 50 free br 3
2 x 50 kick choice @ 1:00- good underwater dolphin kick to the breakout & mod kick to 25m, then 2nd 25m build to strong kick
ONLY :20 REST BETWEEN 300's, chwck HR after last 300
200 drill before you get out.
Stretch after workout, drink plenty of water today and wear your sunscreen! Have a great day!
Friday, July 9, 2010
Friday, July 9, 2010
EC
After warmup...
3 x 250 @ :10 rest as follows:
odds- 50 fist free, 50 choice drill NO FREE
#2- 50 swim free/NO FREE, 50 kick
5 x 50 swim @ :50 - odds, swim free & br 4/2 on 2nd 25; evens swim choice
6 x 100 swim free 2 @ 1:25 mod neg split, 1 @ 1:10 make interval
8 x 25 @ :45 as follows:
odds- 1/2 kick FAST w/explosive dolphin kick to the breakout
evens- kick build to FAST
1:00 rest, check HR
3 x 75 kick @ 1:40 descend 1-3 to all out FAST
50 drill
:30 rest
3 x 25 kick FAST @ :10 rest
400 pull br 4/2 on even 50's if no snorkel
1:00 rest
3 x 50 kick @ 1:10 descend 1-3 to all out FAST
50 drill
:30 rest
2 x 25 kick FAST @ :10 rest
8 x 50 swim choice @ :55
With a board:
3 x 25 kick @ :45 descend 1-3 to FAST
50 drill
:30 rest
1 x 25 kick all out FAST
150 easy = 4500 scy
Stretch tonight, eat well and drink lots of water. Sunday am workout will be posted by about 9 am your time. Rest up and get excited for the meet, have a great day!
EC
After warmup...
3 x 250 @ :10 rest as follows:
odds- 50 fist free, 50 choice drill NO FREE
#2- 50 swim free/NO FREE, 50 kick
5 x 50 swim @ :50 - odds, swim free & br 4/2 on 2nd 25; evens swim choice
6 x 100 swim free 2 @ 1:25 mod neg split, 1 @ 1:10 make interval
8 x 25 @ :45 as follows:
odds- 1/2 kick FAST w/explosive dolphin kick to the breakout
evens- kick build to FAST
1:00 rest, check HR
3 x 75 kick @ 1:40 descend 1-3 to all out FAST
50 drill
:30 rest
3 x 25 kick FAST @ :10 rest
400 pull br 4/2 on even 50's if no snorkel
1:00 rest
3 x 50 kick @ 1:10 descend 1-3 to all out FAST
50 drill
:30 rest
2 x 25 kick FAST @ :10 rest
8 x 50 swim choice @ :55
With a board:
3 x 25 kick @ :45 descend 1-3 to FAST
50 drill
:30 rest
1 x 25 kick all out FAST
150 easy = 4500 scy
Stretch tonight, eat well and drink lots of water. Sunday am workout will be posted by about 9 am your time. Rest up and get excited for the meet, have a great day!
Thursday, July 8, 2010
Friday Morning, July 9, 2010
EC
After warmup...
1 x 350 as follows:
odd 50's- offside breathing free drill
even 50's- drill choice breaststroke
:20 rest
9 x 50 as follows:
2- swim dps/drill @ 1:00 - 1 free, 1 NO FREE
1- swim free/NO FREE by 25's @ :50
4 x 200 @ :15 rest as follows:
odds- 50 swim back, 50 choice drill NO FREE OR BACK
evens- 50 choice skulling, 50 choice kick
3 x 100 swim free/NO FREE by 50's @ 1:30
4 x 25 jungle sprints @ :45
1:00 rest, check HR
SPEEDSET- just two rounds!
Warmdown with...
2 x 400
1- drill/kick by 50's
1- pull, br 4/2 on even 50's if no snorkel
Stretch today if you can before lessons, be sure to drink lots of water after being outside- and wear your sunscreen. This afternoon at 12:45. Have a great day!
EC
After warmup...
1 x 350 as follows:
odd 50's- offside breathing free drill
even 50's- drill choice breaststroke
:20 rest
9 x 50 as follows:
2- swim dps/drill @ 1:00 - 1 free, 1 NO FREE
1- swim free/NO FREE by 25's @ :50
4 x 200 @ :15 rest as follows:
odds- 50 swim back, 50 choice drill NO FREE OR BACK
evens- 50 choice skulling, 50 choice kick
3 x 100 swim free/NO FREE by 50's @ 1:30
4 x 25 jungle sprints @ :45
1:00 rest, check HR
SPEEDSET- just two rounds!
Warmdown with...
2 x 400
1- drill/kick by 50's
1- pull, br 4/2 on even 50's if no snorkel
Stretch today if you can before lessons, be sure to drink lots of water after being outside- and wear your sunscreen. This afternoon at 12:45. Have a great day!
Thursday, July 8, 2010
EC
After warmup...
4 x 150 @ :10 rest as follows:
odds- 50 fist free, 25 fly kick on side
evens- 25 swim free, 50 drill NO FREE
10 x 50 @ :10 rest swim dist per stroke/drill choice - odds free, evens NO FREE
1:00 rest, check HR
2 sets of:
2 x 100 swim/kick by 50's @ 1:40- 50 swim is IM order by 25's
2 x 125 @ 1:40 swim free br 4/2 on 3rd 25
4 x 50 kick @ :50 - aggressive dolphin kick to the breakouts
1 x 150 swim free w/moderate negative split @ 2:00
Check your HR immediately after 2nd set & OML
With fins, finish up with...
24 x 25 @ :45 - the usual
200 drill = 4500 scy
Stretch well tonight, keep drinking plenty of water to flush your system from yesterday's quality. Speedset tomorrow morning, then kicking quality tomorrow afternoon. Have a great day!
EC
After warmup...
4 x 150 @ :10 rest as follows:
odds- 50 fist free, 25 fly kick on side
evens- 25 swim free, 50 drill NO FREE
10 x 50 @ :10 rest swim dist per stroke/drill choice - odds free, evens NO FREE
1:00 rest, check HR
2 sets of:
2 x 100 swim/kick by 50's @ 1:40- 50 swim is IM order by 25's
2 x 125 @ 1:40 swim free br 4/2 on 3rd 25
4 x 50 kick @ :50 - aggressive dolphin kick to the breakouts
1 x 150 swim free w/moderate negative split @ 2:00
Check your HR immediately after 2nd set & OML
With fins, finish up with...
24 x 25 @ :45 - the usual
200 drill = 4500 scy
Stretch well tonight, keep drinking plenty of water to flush your system from yesterday's quality. Speedset tomorrow morning, then kicking quality tomorrow afternoon. Have a great day!
Wednesday, July 7, 2010
Thursday Morning, July 8, 2010
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/choice kick by 25's
1:00 rest
6 x 50 @ 1:00 - 1/2 ra2 la2 free drill, 1/2 choice free drill
1 x 200 - 100 swim dps free (1 less stroke on 2nd 50), 100 kick choice
:20 rest
4 x 50 @ 1:00 choice drill in main race stroke, NO FREE
1 x 300 in main race stroke (same stroke as previous 50's)- 50 1/2 swim build to 85%, 1/2 drill, then even 50's are kick
2 x 50 @ 1:00 swim/kick choice
1 x 600 pull free br 3/5/7 by 50's
:20 rest
8 x 50 swim choice @ :55
1:00 rest, check HR
With fins...
20 x 25 @ :45 (to the middle of the pool) as follows:
1- 1/2 FAST 1/2 easy
2- swim build to FAST
3- all drill
4- all swim FAST
After #20...
200 drill = 3600 lcy.
Have a safe trip down to the meet, make sure you have a water bottle with you for the weekend, and wear your sunscreen! Swim FAST & have a great weekend!
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/choice kick by 25's
1:00 rest
6 x 50 @ 1:00 - 1/2 ra2 la2 free drill, 1/2 choice free drill
1 x 200 - 100 swim dps free (1 less stroke on 2nd 50), 100 kick choice
:20 rest
4 x 50 @ 1:00 choice drill in main race stroke, NO FREE
1 x 300 in main race stroke (same stroke as previous 50's)- 50 1/2 swim build to 85%, 1/2 drill, then even 50's are kick
2 x 50 @ 1:00 swim/kick choice
1 x 600 pull free br 3/5/7 by 50's
:20 rest
8 x 50 swim choice @ :55
1:00 rest, check HR
With fins...
20 x 25 @ :45 (to the middle of the pool) as follows:
1- 1/2 FAST 1/2 easy
2- swim build to FAST
3- all drill
4- all swim FAST
After #20...
200 drill = 3600 lcy.
Have a safe trip down to the meet, make sure you have a water bottle with you for the weekend, and wear your sunscreen! Swim FAST & have a great weekend!
Wednesday, July 7, 2010
EC
After warmup...
2 x 200 @ :20 rest- drill/kick/drill/swim by 50's- one free, one NO FREE
3 x 100 @ :15 rest- 50 drill/swim choice by 25's, 50 kick choice w/good dolphin kick breakouts
10 x 75 swim free as follows:
odds- @ 1:10, build your kick on the 2nd 25, br 4/2 on last 25
evens- @ :55, make the interval
Check HR immediately & OML
3 sets of:
3 x 100 @ 1:40 swim free descend the 2nd 50 1-3 to all out smoking FAST
BROKEN 100 FREE:
1st set- 50, then 2 x 25, all @ :10 rest
2nd set- 4 x 25 @ :10 rest
3rd set- your choice
100 drill
1:00 rest
After 3rd set, finish up with...
12 x 50 @ :55 as follows:
2- pull free br 4/2 on 2nd 25
2- swim/drill by 25's choice
250 drill = 4800 scy
Stretch tonight, get excited for the meet - one week from today is the 100 Free! Have a great day!
EC
After warmup...
2 x 200 @ :20 rest- drill/kick/drill/swim by 50's- one free, one NO FREE
3 x 100 @ :15 rest- 50 drill/swim choice by 25's, 50 kick choice w/good dolphin kick breakouts
10 x 75 swim free as follows:
odds- @ 1:10, build your kick on the 2nd 25, br 4/2 on last 25
evens- @ :55, make the interval
Check HR immediately & OML
3 sets of:
3 x 100 @ 1:40 swim free descend the 2nd 50 1-3 to all out smoking FAST
BROKEN 100 FREE:
1st set- 50, then 2 x 25, all @ :10 rest
2nd set- 4 x 25 @ :10 rest
3rd set- your choice
100 drill
1:00 rest
After 3rd set, finish up with...
12 x 50 @ :55 as follows:
2- pull free br 4/2 on 2nd 25
2- swim/drill by 25's choice
250 drill = 4800 scy
Stretch tonight, get excited for the meet - one week from today is the 100 Free! Have a great day!
Wednesday Morning, July 7, 2010
MCA
400 swim freestyle
400 reverse IM - each 100 is 25 fly kick on side, 25 drill, 25 swim, 25 double arm backstroke drill
1:00 rest
16 x 100 in 3 sets of 5 (plus 1 x 100):
1- 50 fist free br 3, 50 swim free br 3 @ 1:45
2&3- 50 offside breathing free drill, 50 drill choice in main race stroke @ 2:00
4&5- 50 swim in main race stroke- build to FAST at 25m, then drill to the end, 50 kick w/FAST dolphin kick to the breakout @ 1:45
After #15...
:30 rest, then...
1 x 100 kick easy/FAST by 50's
1:00 rest, check HR
RACING TOMORROW:
4 x 300 @ :20 rest-
odds swim free/NO FREE by 50's - build each 50 to strong at 25m, then dist per stroke to the end
evens- pull br 3/5/7 by 50's
Check HR
200 drill
BUCKET OF BALLS
3800 lcy
Stretch at home today, be sure to drink plenty of water and wear your sunscreen this weekend. Do a great job at the meet!
RACING FRIDAY:
12 x 300 as follows:
1-3 swim free br 3, I'll give you the intervals
4-6 swim free/main race stroke by 50's - I'll give you the intervals
7-9 swim/kick by 50's - I'll give you the intervals
10-12 swim @ 5:00 descend 1-3 to something all out smoking FAST
200 drill
BUCKET OF BALLS
6200 lcy
Stretch today, drink plenty of water and be sure to wear your sunscreen at the meet. Be aggressive in your races! Have a great day!
MCA
400 swim freestyle
400 reverse IM - each 100 is 25 fly kick on side, 25 drill, 25 swim, 25 double arm backstroke drill
1:00 rest
16 x 100 in 3 sets of 5 (plus 1 x 100):
1- 50 fist free br 3, 50 swim free br 3 @ 1:45
2&3- 50 offside breathing free drill, 50 drill choice in main race stroke @ 2:00
4&5- 50 swim in main race stroke- build to FAST at 25m, then drill to the end, 50 kick w/FAST dolphin kick to the breakout @ 1:45
After #15...
:30 rest, then...
1 x 100 kick easy/FAST by 50's
1:00 rest, check HR
RACING TOMORROW:
4 x 300 @ :20 rest-
odds swim free/NO FREE by 50's - build each 50 to strong at 25m, then dist per stroke to the end
evens- pull br 3/5/7 by 50's
Check HR
200 drill
BUCKET OF BALLS
3800 lcy
Stretch at home today, be sure to drink plenty of water and wear your sunscreen this weekend. Do a great job at the meet!
RACING FRIDAY:
12 x 300 as follows:
1-3 swim free br 3, I'll give you the intervals
4-6 swim free/main race stroke by 50's - I'll give you the intervals
7-9 swim/kick by 50's - I'll give you the intervals
10-12 swim @ 5:00 descend 1-3 to something all out smoking FAST
200 drill
BUCKET OF BALLS
6200 lcy
Stretch today, drink plenty of water and be sure to wear your sunscreen at the meet. Be aggressive in your races! Have a great day!
Tuesday, July 6, 2010
Wednesday Morning, July 7, 2010
EC - great job yesterday!
After warmup...
4 x 50 @ :10 rest offside breathing free drill
2 x 125 @ :15 rest- 50 choice drill NO FREE or back, 50 breast kick on back, 25 choice skulling
6 x 75 @ :15 rest 50 choice backstroke drill, 25 swim backstroke build your tempo
1 x 900 - 200 pull free br 4/2 on even 50's if no snorkel, then 100 kick, swim back or drill IM
12 x 50 swim @ :55
odds- swim dps free
evens- swim choice
1:00 rest, check HR immediately & OML
With fins:
24 x 25 @ :45 - the usual
12 x 25 @ :45 breaststroke tempo drill - we can switch up the 25's anyway you'd like, as long as we get enough sets of 4 (the usual) and breaststroke tempo work in
200 drill = 4500 scy.
Eat well today, drink plenty of water and wear your sunscreen for your lessons. Have a great day!
EC - great job yesterday!
After warmup...
4 x 50 @ :10 rest offside breathing free drill
2 x 125 @ :15 rest- 50 choice drill NO FREE or back, 50 breast kick on back, 25 choice skulling
6 x 75 @ :15 rest 50 choice backstroke drill, 25 swim backstroke build your tempo
1 x 900 - 200 pull free br 4/2 on even 50's if no snorkel, then 100 kick, swim back or drill IM
12 x 50 swim @ :55
odds- swim dps free
evens- swim choice
1:00 rest, check HR immediately & OML
With fins:
24 x 25 @ :45 - the usual
12 x 25 @ :45 breaststroke tempo drill - we can switch up the 25's anyway you'd like, as long as we get enough sets of 4 (the usual) and breaststroke tempo work in
200 drill = 4500 scy.
Eat well today, drink plenty of water and wear your sunscreen for your lessons. Have a great day!
Tuesday, July 6, 2010
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
8 x 75 @ 1:15
2- 50 catchup free drill, 25 drill NO FREE
2- 25 fly pull w/free kick, 25 fly kick on side, 25 breast kick on back
1:00 rest, check HR
TB- vertical kick/75 IM/25 LUNGBUSTER combo
MS-
3 sets of:
1 x 250 swim free br 3 @ 3:10
7 x 50 @ :45 swim neg split free (swim free/NO FREE in 2nd set; swim/kick by 25's in 3rd set - all @ :45)
After 3rd set...
1 x 600 swim free br 3, desc the 3 x 200's 1-3 to what you can, should be juicy!
1:00 rest, check HR
With fins, finish up with...
9 x 75 swim desc 1-3's to something smoking FAST @ 1:40
AS & LS-
With fins, 4 sets of:
6 x 25 @ :40 (2 sets of 3):
1- 1/2 swim FAST 1/2 drill
2- swim build to FAST finish
3- LUNGBUSTER
After #6...
3 x 75 swim descend 1-3 to all out smoking FAST @ 1:40
No rest between sets.
Finish up with...
1 x 600 pull free br 3/5/7 by 50's
Stretch tonight, drink plenty of water and get excited for the meet. Bucket of Balls tomorrow morning. Have a great day!
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
8 x 75 @ 1:15
2- 50 catchup free drill, 25 drill NO FREE
2- 25 fly pull w/free kick, 25 fly kick on side, 25 breast kick on back
1:00 rest, check HR
TB- vertical kick/75 IM/25 LUNGBUSTER combo
MS-
3 sets of:
1 x 250 swim free br 3 @ 3:10
7 x 50 @ :45 swim neg split free (swim free/NO FREE in 2nd set; swim/kick by 25's in 3rd set - all @ :45)
After 3rd set...
1 x 600 swim free br 3, desc the 3 x 200's 1-3 to what you can, should be juicy!
1:00 rest, check HR
With fins, finish up with...
9 x 75 swim desc 1-3's to something smoking FAST @ 1:40
AS & LS-
With fins, 4 sets of:
6 x 25 @ :40 (2 sets of 3):
1- 1/2 swim FAST 1/2 drill
2- swim build to FAST finish
3- LUNGBUSTER
After #6...
3 x 75 swim descend 1-3 to all out smoking FAST @ 1:40
No rest between sets.
Finish up with...
1 x 600 pull free br 3/5/7 by 50's
Stretch tonight, drink plenty of water and get excited for the meet. Bucket of Balls tomorrow morning. Have a great day!
Tuesday, July 6, 2010
EC - written for LCM @ UM
After warmup...
1 x 400 - 200 drill/swim by 50's free, then 200 drill/swim by 50's NO FREE
:20 rest
4 x 100 swim free/NO FREE @ 1:40
1 x 400 - 200 IM - each 50 is swim build to FAST at 25m, then 25 drill; 200 kick neg split each 100
8 x 50 @ :55 - odds are swim free, evens are kick w/explosive dolphin kick to the breakout
1:00 rest, check HR
With fins:
6 sets of, all @ 1:10...
1 x 50 - 20m swim FAST, 30m drill
1 x 50 - 30m swim FAST, 20 drill
1 x 50- all swim FAST
1 x 50- all drill
No rest between sets.
Finish up with...
1 x 400 pull free w/snorkel - roll hips evenly, finish stroke
:20 rest
8 x 50 swim @ :55- odds free, evens NO FREE
200 drill choice
4800 LCM
Stretch tonight, keep drinking plenty of water. Have a great day!
EC - written for LCM @ UM
After warmup...
1 x 400 - 200 drill/swim by 50's free, then 200 drill/swim by 50's NO FREE
:20 rest
4 x 100 swim free/NO FREE @ 1:40
1 x 400 - 200 IM - each 50 is swim build to FAST at 25m, then 25 drill; 200 kick neg split each 100
8 x 50 @ :55 - odds are swim free, evens are kick w/explosive dolphin kick to the breakout
1:00 rest, check HR
With fins:
6 sets of, all @ 1:10...
1 x 50 - 20m swim FAST, 30m drill
1 x 50 - 30m swim FAST, 20 drill
1 x 50- all swim FAST
1 x 50- all drill
No rest between sets.
Finish up with...
1 x 400 pull free w/snorkel - roll hips evenly, finish stroke
:20 rest
8 x 50 swim @ :55- odds free, evens NO FREE
200 drill choice
4800 LCM
Stretch tonight, keep drinking plenty of water. Have a great day!
Monday, July 5, 2010
Tuesday Morning, July 6, 2010
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/breast kick on back
1:00 rest
6 x 200 @ :20 rest
1- 50 fist free, 50 swim dist per stroke free
2&3- 50 drill NO FREE, 50 swim dist per stroke, same stroke as drill
4&5- kick choice, negative split each 100
6- swim IM, build each 50 to FAST
1:00 rest, check HR
6 run & screams
1:00 rest
6 sets of:
2 x 50 swim @ :45/:50
1 x 100 swim/kick @ 1:20/1:35
1 x 200 IM swim, desc 1-3/4-6
1:00 rest
From the middle of the pool, finish up with...
24 x 50 @ 1:00
2- kick, concentrate on explosive dolphin kick on 2nd 25
1- swim/kick FAST
200 drill
6000 lcy
Wear your sunscreen today, drink plenty of water. Have a great day!
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/breast kick on back
1:00 rest
6 x 200 @ :20 rest
1- 50 fist free, 50 swim dist per stroke free
2&3- 50 drill NO FREE, 50 swim dist per stroke, same stroke as drill
4&5- kick choice, negative split each 100
6- swim IM, build each 50 to FAST
1:00 rest, check HR
6 run & screams
1:00 rest
6 sets of:
2 x 50 swim @ :45/:50
1 x 100 swim/kick @ 1:20/1:35
1 x 200 IM swim, desc 1-3/4-6
1:00 rest
From the middle of the pool, finish up with...
24 x 50 @ 1:00
2- kick, concentrate on explosive dolphin kick on 2nd 25
1- swim/kick FAST
200 drill
6000 lcy
Wear your sunscreen today, drink plenty of water. Have a great day!
Monday, July 5, 2010
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/swim/fly kick on side/breast pull with free kick by 25's
1:00 rest
1 x 800 as follows:
50 ra2 la2 free drill, 100 drill/swim by 25's NO FREE, 50 kick easy/FAST by 25's
1:00 rest, check HR
TB-MS-LS:
1 x 1800 as follows:
150- swim/kick by 25's choice, NO FREE OR BACK on 1st & 3rd 50's
150- swim backstroke (TB) or free (MS-LS), strong negative split, descend the 2nd 75 1-3/4-6 to what you can
6 times through, check HR at end, then...
Finish up with...
12 x 50 @ :40 either pull free br 3/7 by 25's, or swim as follows:
2- free w/moderate negative split br 3
2- swim free/NO FREE OR BACK
200 drill = 4200 scy
AS:
12 x 50 @ :50 as follows:
2- swim free moderate neg split br 3
2- swim/kick by 25's, strong dolphin kick off the turn, then build to about 85%
10 sets of 4 x 25 @ :45 as follows:
1- drill PERFECT
2- swim FAST
3- kick FAST
4- dolphin kick LUNGBUSTER (odd sets) or kick FAST again (even sets)
200 drill after last set = 3400 scy.
Make sure you stretch tonight, drink lots of water and eat well. Have a great day!
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/swim/fly kick on side/breast pull with free kick by 25's
1:00 rest
1 x 800 as follows:
50 ra2 la2 free drill, 100 drill/swim by 25's NO FREE, 50 kick easy/FAST by 25's
1:00 rest, check HR
TB-MS-LS:
1 x 1800 as follows:
150- swim/kick by 25's choice, NO FREE OR BACK on 1st & 3rd 50's
150- swim backstroke (TB) or free (MS-LS), strong negative split, descend the 2nd 75 1-3/4-6 to what you can
6 times through, check HR at end, then...
Finish up with...
12 x 50 @ :40 either pull free br 3/7 by 25's, or swim as follows:
2- free w/moderate negative split br 3
2- swim free/NO FREE OR BACK
200 drill = 4200 scy
AS:
12 x 50 @ :50 as follows:
2- swim free moderate neg split br 3
2- swim/kick by 25's, strong dolphin kick off the turn, then build to about 85%
10 sets of 4 x 25 @ :45 as follows:
1- drill PERFECT
2- swim FAST
3- kick FAST
4- dolphin kick LUNGBUSTER (odd sets) or kick FAST again (even sets)
200 drill after last set = 3400 scy.
Make sure you stretch tonight, drink lots of water and eat well. Have a great day!
Monday, July 5, 2010
EC
After warmup...
1 x 800 as follows:
50 ra2 la2 free drill, 100 drill/swim by 25's NO FREE, 50 choice kick
:20 rest
16 x 50 swim as follows:
2- free moderate negative split
2- NO FREE/free by 25's
odd sets @ :50; 2nd set @ :45; 4th set @ :40
1:00 rest, check HR immediately & OML
4 sets of:
3 x 100 swim/kick choice @ 1:40
4 x 25 @ :45 (@ :10 rest in even sets) kick FAST, except #4 is LUNGBUSTER
100 easy drill between sets @ 1:00 rest
200 drill after 4th set = 4800 scy.
Stretch tonight, drink lots of water and sleep as much as you can. Have a great day!
EC
After warmup...
1 x 800 as follows:
50 ra2 la2 free drill, 100 drill/swim by 25's NO FREE, 50 choice kick
:20 rest
16 x 50 swim as follows:
2- free moderate negative split
2- NO FREE/free by 25's
odd sets @ :50; 2nd set @ :45; 4th set @ :40
1:00 rest, check HR immediately & OML
4 sets of:
3 x 100 swim/kick choice @ 1:40
4 x 25 @ :45 (@ :10 rest in even sets) kick FAST, except #4 is LUNGBUSTER
100 easy drill between sets @ 1:00 rest
200 drill after 4th set = 4800 scy.
Stretch tonight, drink lots of water and sleep as much as you can. Have a great day!
Sunday, July 4, 2010
Monday Morning, July 5, 2010
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/different drill/swim/fly kick on side by 25's
1:00 rest
9 x 100 @ 1:45 as follows:
2- drill/swim by 50's (1 free, 1 NO FREE)
1- 50 swim IM order by 25's, 50 kick - FAST dolphin kick off the wall to 25m, then moderate kick to the end
1 x 800 pull free br 3/5/7/9 by 50's - descend the 4 x 200's to what you can
1:00 rest, check HR immediately & OML
4 sets of:
6 x 100 @ 1:30 (4th set @ 1:20)
odds- are swim/kick by 50's choice
evens- swim free/NO FREE by 50's
1 x 400 swim negative split free br 3- open turn at 200 to check time, desc 1-3 to something juicy; 4th set is 200 pull/200 drill
1:00 rest between sets, check HR after each 400
6500 lcy. Be sure to wear your sunscreen and drink plenty of water today. See you this afternoon. Have a great day!
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/different drill/swim/fly kick on side by 25's
1:00 rest
9 x 100 @ 1:45 as follows:
2- drill/swim by 50's (1 free, 1 NO FREE)
1- 50 swim IM order by 25's, 50 kick - FAST dolphin kick off the wall to 25m, then moderate kick to the end
1 x 800 pull free br 3/5/7/9 by 50's - descend the 4 x 200's to what you can
1:00 rest, check HR immediately & OML
4 sets of:
6 x 100 @ 1:30 (4th set @ 1:20)
odds- are swim/kick by 50's choice
evens- swim free/NO FREE by 50's
1 x 400 swim negative split free br 3- open turn at 200 to check time, desc 1-3 to something juicy; 4th set is 200 pull/200 drill
1:00 rest between sets, check HR after each 400
6500 lcy. Be sure to wear your sunscreen and drink plenty of water today. See you this afternoon. Have a great day!
Monday Morning, July 5, 2010
EC - hope you enjoyed your day off!
After warmup...
9 x 100 @ 1:40
2- drill/swim by 50's (1 free, 1 NO FREE)
1- swim IM order by 25's/kick - by 50's
1:00 rest, check HR
3 sets of:
6 x 50 @ :50 swim/kick by 25's - odds are free, evens are choice
1 x 300 - moderate negative split @ 4:00, see if you can br 4/2 on even 50's
No rest between sets, check HR immediately after 3rd set & OML
With fins, finish up with...
24 x 25 @ :45 - the usual, with :05 more rest!
200 drill = 4500 scy
Stretch today, be sure to wear your sunscreen for your lessons. Have a great day!
EC - hope you enjoyed your day off!
After warmup...
9 x 100 @ 1:40
2- drill/swim by 50's (1 free, 1 NO FREE)
1- swim IM order by 25's/kick - by 50's
1:00 rest, check HR
3 sets of:
6 x 50 @ :50 swim/kick by 25's - odds are free, evens are choice
1 x 300 - moderate negative split @ 4:00, see if you can br 4/2 on even 50's
No rest between sets, check HR immediately after 3rd set & OML
With fins, finish up with...
24 x 25 @ :45 - the usual, with :05 more rest!
200 drill = 4500 scy
Stretch today, be sure to wear your sunscreen for your lessons. Have a great day!
Sunday, July 4, 2010
TB - at rainy SLP, a big thanks to EH & EN for getting us in!
400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
4 sets of:
2 x 150 drll/swim/kick by 50's @ :15 rest
6 x 50* - 1st set swim free @ :50
*- 2nd set @ :45 swim free
3rd set- @ :45, 2 swim free, 1 swim NO free
4th set- @ :45, 2 swim free, 1 kick choice
1:00 rest after 4th set, check HR
Finish up with...
12 x 100 swim free
2- negative split free br 3 @ 1:30
1- swim free @ 1:15; 2nd set @ 1:10; 3rd set @ 1:05; 4th set @ 1:00
200 drill = 4600 lcy
Thanks for hustling over here! Stretch tonight, see you tomorrow morning. Have a great day!
TB - at rainy SLP, a big thanks to EH & EN for getting us in!
400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
4 sets of:
2 x 150 drll/swim/kick by 50's @ :15 rest
6 x 50* - 1st set swim free @ :50
*- 2nd set @ :45 swim free
3rd set- @ :45, 2 swim free, 1 swim NO free
4th set- @ :45, 2 swim free, 1 kick choice
1:00 rest after 4th set, check HR
Finish up with...
12 x 100 swim free
2- negative split free br 3 @ 1:30
1- swim free @ 1:15; 2nd set @ 1:10; 3rd set @ 1:05; 4th set @ 1:00
200 drill = 4600 lcy
Thanks for hustling over here! Stretch tonight, see you tomorrow morning. Have a great day!
Saturday, July 3, 2010
Saturday, July 3, 2010
EC - LCM @ UM
After warmup...
3 sets of:
1 x 200- 100d rill/swim by 50's, 100 choice kick
:20 rest
4 x 50 @ 1:00 - 25 swim build to FAST, 25 drill
1 x 300 pull free - br 4/2 on even 50's if no snorkel
:30 rest between sets, check HR after 3rd set
24 x 50 @ 1:10 as follows:
2- swim easy dps free
1- swim FAST free
1- drill
Check HR after last FAST 50
Finish up with...
7 x 100 swim free @ 1:30 or free/NO FREE by 50's @ 1:40 - can mix it up
200 drill = 5200 LCM
Stretch tonight, get lots of sleep. Enjoy your day off tomorrow. Have a great day!
EC - LCM @ UM
After warmup...
3 sets of:
1 x 200- 100d rill/swim by 50's, 100 choice kick
:20 rest
4 x 50 @ 1:00 - 25 swim build to FAST, 25 drill
1 x 300 pull free - br 4/2 on even 50's if no snorkel
:30 rest between sets, check HR after 3rd set
24 x 50 @ 1:10 as follows:
2- swim easy dps free
1- swim FAST free
1- drill
Check HR after last FAST 50
Finish up with...
7 x 100 swim free @ 1:30 or free/NO FREE by 50's @ 1:40 - can mix it up
200 drill = 5200 LCM
Stretch tonight, get lots of sleep. Enjoy your day off tomorrow. Have a great day!
Saturday, July 3, 2010
AS
400 swim freestyle
400 reverse IM - each 100 is drill/swim/2 kicks 1 pull breaststroke/breast kick on back by 25's
1:00 rest
2 sets of:
1 x 200 - 100 kick negative split, 100 drill/swim choice by 50's
4 x 50 @ 1:00 - swim build to FAST at 25m, then 25 drill (same stroke for entire 50)
3 x 100 swim/kick choice @ 1:45 (@ 1:35 in 2nd set), desc 1-3 to what you can
No rest between sets; check HR after 2nd set immediately & OML
3 sets of:
6 x 50 @ 1:15 as follows:
odds- 1/2 FAST dolphin kick LUNGBUSTER, then fly kick on side to the end
evens- kick FAST for time - your choice of kick, can be different from round to round
1 x 100 swim negative split free br 3 @ 1:40
1 x 100 swim IM order by 50's (NO FREE) @ 1:40
1 x 100 kick FAST for time @ 2:00 - add all 3 x 100's together for 300 total, divide by 3 for 100 average
No rest between sets. After 3rd set, figure out average time per 100 from the 3 x 100's kick FAST; then, finish up with...
3 x 100 kick descend 1-3 to all out juicy FAST for time @ 3:00 - can you be FASTER on #3 than your average time from the 3 x 100's FAST?
200 drill = 4500 lcm
I hope you and your family are enjoying yourselves. Wear your sunscreen & stay well hydrated! Have a great day!
AS
400 swim freestyle
400 reverse IM - each 100 is drill/swim/2 kicks 1 pull breaststroke/breast kick on back by 25's
1:00 rest
2 sets of:
1 x 200 - 100 kick negative split, 100 drill/swim choice by 50's
4 x 50 @ 1:00 - swim build to FAST at 25m, then 25 drill (same stroke for entire 50)
3 x 100 swim/kick choice @ 1:45 (@ 1:35 in 2nd set), desc 1-3 to what you can
No rest between sets; check HR after 2nd set immediately & OML
3 sets of:
6 x 50 @ 1:15 as follows:
odds- 1/2 FAST dolphin kick LUNGBUSTER, then fly kick on side to the end
evens- kick FAST for time - your choice of kick, can be different from round to round
1 x 100 swim negative split free br 3 @ 1:40
1 x 100 swim IM order by 50's (NO FREE) @ 1:40
1 x 100 kick FAST for time @ 2:00 - add all 3 x 100's together for 300 total, divide by 3 for 100 average
No rest between sets. After 3rd set, figure out average time per 100 from the 3 x 100's kick FAST; then, finish up with...
3 x 100 kick descend 1-3 to all out juicy FAST for time @ 3:00 - can you be FASTER on #3 than your average time from the 3 x 100's FAST?
200 drill = 4500 lcm
I hope you and your family are enjoying yourselves. Wear your sunscreen & stay well hydrated! Have a great day!
Saturday Morning, July 3, 2010
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
1 x 200 - 100 kick choice negative split, 1-- drill/swim choice by 50's
:20 rest
4 x 50 @ 1:00 - 25 swim build to FAST, 25 drill
No rest between sets; check HR after 2nd set
3 sets of:
2 x 250 swim free br 3 @ 3:20 (Mary, Kristy @ 3:30)
5 x 50 swim free br 3 @ :50 (2nd set @ :45; 3rd set @ :40)
No rest between sets. Check HR after 3rd set
3 sets of:
2 x 250 swim free br 3 @ 3:20 (Mary, Kristy @ 3:30)
5 x 50 kick @ :55 (2nd set @ :50; 3rd set @ :45) Mary, Kristy @ 1:00, :55, :50 if necessary
No rest between sets; check HR after 3rd set
200 drill after 3rd set = 6300 lcy.
Be sure to wear your sunscreen this weekend, stay well hydrated! Have a great day!
MCA
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
1 x 200 - 100 kick choice negative split, 1-- drill/swim choice by 50's
:20 rest
4 x 50 @ 1:00 - 25 swim build to FAST, 25 drill
No rest between sets; check HR after 2nd set
3 sets of:
2 x 250 swim free br 3 @ 3:20 (Mary, Kristy @ 3:30)
5 x 50 swim free br 3 @ :50 (2nd set @ :45; 3rd set @ :40)
No rest between sets. Check HR after 3rd set
3 sets of:
2 x 250 swim free br 3 @ 3:20 (Mary, Kristy @ 3:30)
5 x 50 kick @ :55 (2nd set @ :50; 3rd set @ :45) Mary, Kristy @ 1:00, :55, :50 if necessary
No rest between sets; check HR after 3rd set
200 drill after 3rd set = 6300 lcy.
Be sure to wear your sunscreen this weekend, stay well hydrated! Have a great day!
Friday, July 2, 2010
Friday, July 2, 2010
EC
After warmup...
4 x 150 @ :20 rest as follows:
75 choice drill/swim/drill by 25's
50 kick easy to moderate
25 skulling
8 x 50 swim free
odds- br 4/2 on 2nd 25
evens- build 2nd 25
1:00 rest, check HR
With fins, 4 sets of...
1 x 25 swim FAST @ :40
1 x 50 drill @ 1:00
2 x 25 swim FAST @ :40
1 x 100 drill @ 1:45
3 x 25 swim FAST
1 x 150 @ 2:30 50 drill, 25 fly kick on side
No rest between sets. Take off fins after 4th set.
3 sets of:
8 x 50 kick @ 1:10 as follows-
2 easy
1- FAST, add together
After #8...
BROKEN 100 kick:
odd sets, 4 x 25 @ :10 rest
#2- 50/25/25 - @ :10 rest
1:00r est between sets.
200 drill after 3rd set = 5500 scy. Stretch tonight, get excited for the meet. Have a great day!
EC
After warmup...
4 x 150 @ :20 rest as follows:
75 choice drill/swim/drill by 25's
50 kick easy to moderate
25 skulling
8 x 50 swim free
odds- br 4/2 on 2nd 25
evens- build 2nd 25
1:00 rest, check HR
With fins, 4 sets of...
1 x 25 swim FAST @ :40
1 x 50 drill @ 1:00
2 x 25 swim FAST @ :40
1 x 100 drill @ 1:45
3 x 25 swim FAST
1 x 150 @ 2:30 50 drill, 25 fly kick on side
No rest between sets. Take off fins after 4th set.
3 sets of:
8 x 50 kick @ 1:10 as follows-
2 easy
1- FAST, add together
After #8...
BROKEN 100 kick:
odd sets, 4 x 25 @ :10 rest
#2- 50/25/25 - @ :10 rest
1:00r est between sets.
200 drill after 3rd set = 5500 scy. Stretch tonight, get excited for the meet. Have a great day!
Friday, July 2, 2010
MCA
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 @ 1:00
odds- 1/2 drill 1/2 kick
evens- 1/2 build w/great underwater dolphin kick, 1/2 swim dps
1 x 200 - 100 swim free w/moderate negative split, 100 swim choice - desc this 200 1-3 to what you can
:30 rest between sets; check HR after 3rd set
After 3rd set...
3 x 400 @ :20 rest as follows-
100 kick easy/FAST by 50's
100 drill
200* swim choice or pull free br 3/5/3/7 by 50's
*negative split the 200
1:00 rest after #3, check HR
TB, 5 sets of:
1 x 350 - kick build to FAST/drill by 50's
:20 rest
1 x 250- swim build to FAST at 25m, then swim dps/drill by 50's
:20 rest
1* x 150 swim free br 3 - go @ 2:00 if you hold under 1:40; @ :10 rest if you hold over 1:40
*add 1 x 150, up to 3 x 150 in 3rd set, then go back down to 1 x 150 in 5th set
Just :20 rest between sets.
Finish up with...
1 x 600 - 200 kick easy/FAST by 25's, 100 drill chocie - 2 times through
MS-LS-ME:
9 sets of:
1 x 100 swim free @ tight interval (I'll give everybody your intervals, likely 1:30, 1:20 & 1:10 for MS; 1:40, 1:30 & 1:20 for Lily, maggie, etc...)
2 x 50 swim FAST in main race stroke @ :55 - target 200 goal pace or faster
1 x 50 drill - same stroke as 50's FAST
1:00 rest between sets.
Finish up with...
2 x 600 @ :20 rest
200 kick easy/FAST by 25's, 100 drill choice
Be sure to wear your sunscreen this weekend and drink plenty of water. Have a great day!
MCA
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 @ 1:00
odds- 1/2 drill 1/2 kick
evens- 1/2 build w/great underwater dolphin kick, 1/2 swim dps
1 x 200 - 100 swim free w/moderate negative split, 100 swim choice - desc this 200 1-3 to what you can
:30 rest between sets; check HR after 3rd set
After 3rd set...
3 x 400 @ :20 rest as follows-
100 kick easy/FAST by 50's
100 drill
200* swim choice or pull free br 3/5/3/7 by 50's
*negative split the 200
1:00 rest after #3, check HR
TB, 5 sets of:
1 x 350 - kick build to FAST/drill by 50's
:20 rest
1 x 250- swim build to FAST at 25m, then swim dps/drill by 50's
:20 rest
1* x 150 swim free br 3 - go @ 2:00 if you hold under 1:40; @ :10 rest if you hold over 1:40
*add 1 x 150, up to 3 x 150 in 3rd set, then go back down to 1 x 150 in 5th set
Just :20 rest between sets.
Finish up with...
1 x 600 - 200 kick easy/FAST by 25's, 100 drill chocie - 2 times through
MS-LS-ME:
9 sets of:
1 x 100 swim free @ tight interval (I'll give everybody your intervals, likely 1:30, 1:20 & 1:10 for MS; 1:40, 1:30 & 1:20 for Lily, maggie, etc...)
2 x 50 swim FAST in main race stroke @ :55 - target 200 goal pace or faster
1 x 50 drill - same stroke as 50's FAST
1:00 rest between sets.
Finish up with...
2 x 600 @ :20 rest
200 kick easy/FAST by 25's, 100 drill choice
Be sure to wear your sunscreen this weekend and drink plenty of water. Have a great day!
Thursday, July 1, 2010
Friday, July 2, 2010
AS
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
1:00 rest
2 x 75 @ :10 rest - 50 offside breathing drill, 25 breast kick on back
3 x 100 @ 1:40 - 50 fist free drill, 50 choice drill NO FREE
2 x 75 @ :10 rest- 50 ra2 la2 free drill, 25 fly kick on side
3 x 150 @ :10 rest- 50 drill/swim breaststroke, 100 drill/swim backstroke by 50's
12 x 50 @ :55
2- swim free/choice
2- swim free/kick choice
2- swim backstroke
1:00 rest after #12, check HR
SPEEDSET - 3 sets of, all @ 2:00-
1 x 50- 20m FAST, 30m drill
1 x 50- 30m FAST, 20m drill
1 x 50 all FAST
1 x 50 all drill
Warmdown until your legs feel loose with the following:
2 x 600 as follows-
200 drill/200 kick/200 pull
4550 scy
Stretch today, drink plenty of water and get excited for the meet! Have a great day!
AS
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
1:00 rest
2 x 75 @ :10 rest - 50 offside breathing drill, 25 breast kick on back
3 x 100 @ 1:40 - 50 fist free drill, 50 choice drill NO FREE
2 x 75 @ :10 rest- 50 ra2 la2 free drill, 25 fly kick on side
3 x 150 @ :10 rest- 50 drill/swim breaststroke, 100 drill/swim backstroke by 50's
12 x 50 @ :55
2- swim free/choice
2- swim free/kick choice
2- swim backstroke
1:00 rest after #12, check HR
SPEEDSET - 3 sets of, all @ 2:00-
1 x 50- 20m FAST, 30m drill
1 x 50- 30m FAST, 20m drill
1 x 50 all FAST
1 x 50 all drill
Warmdown until your legs feel loose with the following:
2 x 600 as follows-
200 drill/200 kick/200 pull
4550 scy
Stretch today, drink plenty of water and get excited for the meet! Have a great day!
Friday Morning, July 2, 2010
EC
After warmup...
2 x 75 @ :10 rest - 50 offside breathing drill, 25 breast kick on back
3 x 100 @ 1:40 - 50 fist free drill, 50 choice drill NO FREE
2 x 75 @ :10 rest- 50 ra2 la2 free drill, 25 fly kick on side
3 x 150 @ :10 rest- 50 drill/swim breaststroke, 100 drill/swim backstroke by 50's
12 x 50 @ :55
2- swim free/choice
2- swim free/kick choice
2- swim backstroke
1:00 rest after #12, check HR
SPEEDSET - 3 sets
Warmdown until your legs feel loose with the following:
2 x 600 as follows-
200 drill/200 kick/200 pull
4550 scy
Stretch today, drink plenty of water and get excited for the meet! Have a great day!
EC
After warmup...
2 x 75 @ :10 rest - 50 offside breathing drill, 25 breast kick on back
3 x 100 @ 1:40 - 50 fist free drill, 50 choice drill NO FREE
2 x 75 @ :10 rest- 50 ra2 la2 free drill, 25 fly kick on side
3 x 150 @ :10 rest- 50 drill/swim breaststroke, 100 drill/swim backstroke by 50's
12 x 50 @ :55
2- swim free/choice
2- swim free/kick choice
2- swim backstroke
1:00 rest after #12, check HR
SPEEDSET - 3 sets
Warmdown until your legs feel loose with the following:
2 x 600 as follows-
200 drill/200 kick/200 pull
4550 scy
Stretch today, drink plenty of water and get excited for the meet! Have a great day!
Thursday, July 1, 2010
MCA
400 swim freestyle
400 reverse IM drill - each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
1 x 125 - 50 fist free, 75 kick/drill/kick choice by 25's
:10 rest
3 x 25 @ :40 swim free dps, desc stroke count 1-3
1 x 125 - 25 choice skulling, 50 catchup free drill, 50 choice drill NO FREE
:10 rest
3 x 25 swim @ :40, swim same stroke as last 50 drill in 125 above, count strokes & desc stroke count 1-3
2 x 200* @ :20 rest - 100 swim IM, 100 swim back, can moderately descend 1-2 if you'd like
*in 2nd set, both 200's are kick moderate negative split
After 2nd set...
8 x 25 jungle sprints @ :40
1:00 rest, check HR immediately & OML
3 sets of:
6 x 100 swim at pace @ 1:30 (mile), 1:40 (1000) or 1:50 (500 pace)
1 x 400 pull free - descend the 400's 1-3 to what you can
1:00 rest between sets, check HR after each set
200 drill after 3rd set = 5800 scy.
Stretch tonight, eat well & drink lots of water. Get excited for your meets! Have a great day!
MCA
400 swim freestyle
400 reverse IM drill - each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
1 x 125 - 50 fist free, 75 kick/drill/kick choice by 25's
:10 rest
3 x 25 @ :40 swim free dps, desc stroke count 1-3
1 x 125 - 25 choice skulling, 50 catchup free drill, 50 choice drill NO FREE
:10 rest
3 x 25 swim @ :40, swim same stroke as last 50 drill in 125 above, count strokes & desc stroke count 1-3
2 x 200* @ :20 rest - 100 swim IM, 100 swim back, can moderately descend 1-2 if you'd like
*in 2nd set, both 200's are kick moderate negative split
After 2nd set...
8 x 25 jungle sprints @ :40
1:00 rest, check HR immediately & OML
3 sets of:
6 x 100 swim at pace @ 1:30 (mile), 1:40 (1000) or 1:50 (500 pace)
1 x 400 pull free - descend the 400's 1-3 to what you can
1:00 rest between sets, check HR after each set
200 drill after 3rd set = 5800 scy.
Stretch tonight, eat well & drink lots of water. Get excited for your meets! Have a great day!
Thursday, July 1, 2010
EC
After warmup...
2 sets of:
1 x 125 - 50 fist free, 75 kick/drill/kick choice by 25's
:10 rest
3 x 25 @ :40 swim free dps, desc stroke count 1-3
1 x 125 - 25 choice skulling, 50 catchup free drill, 50 choice drill NO FREE
:10 rest
3 x 25 swim @ :40, swim same stroke as last 50 drill in 125 above, count strokes & desc stroke count 1-3
2 x 200* @ :20 rest - 100 swim IM, 100 swim back, can moderately descend 1-2 if you'd like
*in 2nd set, both 200's are kick moderate negative split
1:00 rest after 2nd set, check HR immediately & OML
3 sets of:
3 x 100 swim at 400/500 pace @ 1:50
1 x 400 pull free - negative split each 400, br 4/2 or with snorkel for all 3
1:00 rest between sets, check HR after each set
With fins, finish up with...
24 x 25 @ :40 - the usual
200 drill = 5500 scy.
Stretch tonight, eat well & drink lots of water. Get excited for the meet! Tomorrow morning, speedset, then kicking tomorrow afternoon; Saturday quality at UM. Have a great day!
EC
After warmup...
2 sets of:
1 x 125 - 50 fist free, 75 kick/drill/kick choice by 25's
:10 rest
3 x 25 @ :40 swim free dps, desc stroke count 1-3
1 x 125 - 25 choice skulling, 50 catchup free drill, 50 choice drill NO FREE
:10 rest
3 x 25 swim @ :40, swim same stroke as last 50 drill in 125 above, count strokes & desc stroke count 1-3
2 x 200* @ :20 rest - 100 swim IM, 100 swim back, can moderately descend 1-2 if you'd like
*in 2nd set, both 200's are kick moderate negative split
1:00 rest after 2nd set, check HR immediately & OML
3 sets of:
3 x 100 swim at 400/500 pace @ 1:50
1 x 400 pull free - negative split each 400, br 4/2 or with snorkel for all 3
1:00 rest between sets, check HR after each set
With fins, finish up with...
24 x 25 @ :40 - the usual
200 drill = 5500 scy.
Stretch tonight, eat well & drink lots of water. Get excited for the meet! Tomorrow morning, speedset, then kicking tomorrow afternoon; Saturday quality at UM. Have a great day!
Thursday, July 1, 2010
MCA
400 swim freestyle
400 reverse IM - 50 offside breathing freestyle drill, 50 drill/kick by 25's reverse IM order
1:00 rest
All @ :10 rest
300 - 50 swim free, 50 drill/swim NO FREE
200 IM - 15 meters dolphin kick underwater, 15m swim build your kick, 20m dist per stroke
100 skulling - 50 on your belly, 50 on your back
9 x 100 swim/kick by 50's IM order by 100's, each set of 3 should build each 50 to a stronger effort, so #'s 7-8-9 should build the swim and kick to at least 95% effort
:30 rest, check HR
8 x 150 @ 2:30- swim free/kick easy-FAST/swim in main race stroke NO FREE
1:00 rest, check HR againFrom mid-pool, at the red stripes...
6 sets of, all @ 1:00-
1 x 50 swim IM order by 25's
1 x 50 swim/kick by 25's choice - pretty strong here!
1 x 50 kick/LUNGBUSTER by 25's
1 x 50 kick FAST
No rest between sets of 4; check HR after #24 immediately & OML
With fins, from the wall, finish up with 6 sets of...
1 x 100 swim/drill by 50's @ 2:00
1 x 50 kick choice w/explosive underwater dolphin kick, then build to the end
1 x 50 kick all out FAST
1 x 50- 25 LUNGBUSTER, 25 swim FAST
200 easy drill = 6000 lcy.
Wear your sunscreen today, drink plenty of water and get excited for your upcoming meets! Have a great day!
MCA
400 swim freestyle
400 reverse IM - 50 offside breathing freestyle drill, 50 drill/kick by 25's reverse IM order
1:00 rest
All @ :10 rest
300 - 50 swim free, 50 drill/swim NO FREE
200 IM - 15 meters dolphin kick underwater, 15m swim build your kick, 20m dist per stroke
100 skulling - 50 on your belly, 50 on your back
9 x 100 swim/kick by 50's IM order by 100's, each set of 3 should build each 50 to a stronger effort, so #'s 7-8-9 should build the swim and kick to at least 95% effort
:30 rest, check HR
8 x 150 @ 2:30- swim free/kick easy-FAST/swim in main race stroke NO FREE
1:00 rest, check HR againFrom mid-pool, at the red stripes...
6 sets of, all @ 1:00-
1 x 50 swim IM order by 25's
1 x 50 swim/kick by 25's choice - pretty strong here!
1 x 50 kick/LUNGBUSTER by 25's
1 x 50 kick FAST
No rest between sets of 4; check HR after #24 immediately & OML
With fins, from the wall, finish up with 6 sets of...
1 x 100 swim/drill by 50's @ 2:00
1 x 50 kick choice w/explosive underwater dolphin kick, then build to the end
1 x 50 kick all out FAST
1 x 50- 25 LUNGBUSTER, 25 swim FAST
200 easy drill = 6000 lcy.
Wear your sunscreen today, drink plenty of water and get excited for your upcoming meets! Have a great day!
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