Wednesday, September 1, 2010

Javier

400 swim freestyle
400 reverse IM - each 100 is 2 kicks 1 pull breaststroke/drill/drill/kick by 25's
1:00 rest
1 x 300 - 50 fist free drill, 50 choice drill NO FREE
:20 rest
1 x 300 - 50 choice drill/swim by 25's NO FREE, 50 kick negative split on back
:20 rest
1 x 300 IM - 3 x 100 IM's swim, except #2 is drill
:20 rest
16 x 50 as follows:
2- swim/kick choice by 25's @ :50
2- swim negative split free br 3 @ :50 (2nd set of 4 @ :45; 3rd set of 4 @ :40; 4th set of 4 @ :35)
1:00 rest, check HR immediately & OML
Finish up with...
3 x 400 @ :20 rest as follows:
1- 50 swim free, 50 kick negative split choice on back
2- 50 swim NO FREE, 50 choice kick on back easy/FAST by 25's
3- all kick, descend the 100's 1-4 to something smoking FAST
Check HR immediately after last 400
200 easy drill = 3900 scy.
Hope you're getting around okay, I'm looking forward to seeing you and your mum on Friday. Drink lots of water and try to stretch today. Have a great day!

Wednesday, September 1, 2010

EC, TB, KA, HS & AM

400 swim easy freestyle
400 reverse IM - each 100 is 2 kicks 1 pull breaststroke/drill/drill/fly kick on side by 25's
200 easy choice skulling
1:00 rest
1 x 300 drill - 50 offside breathing free, 50 choice NO FREE
:20 rest
16 x 50 swim as follows:
2- swim/kick IM order @ :50
2- swim neg split free @ :50 (in 2nd set of 4, go @ :45; in 3rd set of 4 go @ :40; in 4th set of 4 go @ :35
1:00 rest, check HR immediately & OML
2 x 200 @ 3:00 swim choice, except 3rd 50 is kick
2 x 100 @ 1:20 swim/kick NO FREE
2 x 200 @ 2:50 as above
2 x 100 @ 1:30 swim/kick choice
2 x 200 @ 2:40 as above
3 x 100 swim/kick by 50's @ 1:40, desc 1-3 to something juicy!
1:00 rest, check HR after 3rd 100
With fins, finish up with:
1 x 800 - 50 drill choice, 25 LUNGBUSTER, 25 kick FAST
200 easy drill = 5000 scy.
Looking forward to breakfast, have a great day!

Tuesday, August 31, 2010

Javier - welcome to the States! It's so exciting to have you here!

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 sets of:
1 x 200 drill/kick by 50's
:10 rest
6 x 25 @ :40 as follows:
odds- 1/2 swim with an explosive breakout, then 1/2 drill
evens - all swim with good distance per stroke
No rest between sets, check HR for :06 after 3rd set, then 1:00 rest
6 x 300 @ :20 rest as follws:
1-3 swim negative split free br 3, descend the 2nd 150 1-3 to what you can
4-6 kick negative split on back, descend 2nd 150 1-3 to something juicy!
Check HR after #6
200 choice drill = 3850.
Hope you are finding your way around town alright. If you have any questions feel free to call me. I'm looking forward to seeing you on Friday! Have a great day!

Tuesday, August 31, 2010

EC, TB, KA, HS & Amelia Marsh

400 swim freestyle
400 reverse IM - each 100 is swim/drill/kick/6 kicks 1 pull backstroke by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 200 - drill/kick by 50's
6 x 25 @ :45 (@ :35 in 2nd set; @ :25 in 3rd set):
odds- swim dist per stroke, get stroke count
evens- swim build to FAST finish, but at your stroke count from the odd 25's
No rest between sets, check HR after 3rd set, then 1:00 rest
3 x 400 as follows, all @ 5:30...
250 pull free
:10 rest
150 swim negative split free - let your legs drive you on the 2nd 75, desc the 2nd 75 1-3 to something juicy!
Check your HR after 3rd 400
:30 rest
3 x 400 as follows, all @ 5:45
250 pull free w/snorkel
:10 rest
150 kick negative split - explosive dolphin kick off of each wall, desc the 2nd 75 1-3 to something smoking FAST!
Check HR after 3rd 400, then OML
200 drill choice after last 400 = 4650 scy.
Eat well today, drink lots of water. Have a great day!

Monday, August 30, 2010

Erin Caflisch, Tess Behrens, Kaela Anderson & Hailey Szews - what a great group!

400 swim easy freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ 1:00 fist free drill - feel water on forearms
3 x 150 @ 2:20 - 75 drill/swim/drill by 25's in main race stroke, 50 kick negative split, 25 breast pull w/free kick
6 x 75 @ 1:10 swim 50 free neg split (EC- br 4/2 on 2nd 25), then 25 swim breaststroke build tempo
6 x 50 kick choice negative split @ :55
8 x 50 @ :50 as follows:
2- swim free/NO FREE by 25's
2- swim/kick choice by 25's
6 x 50 kick choice @ :50 - bigger negative split if you can swing it
1 x 400 pull negative split free - NO SNORKEL, EC br 4/2 on even 50's, TB-KA-HS br 3/5/7/9 by 50's - get time & HR when you finish
1:00 rest
6 x 50 kick choice @ :45, do what you have to to make the interval
3 x 100 swim/kick by 50's @ 1:30
9 x 50 @ 1:00 kick descend 1-3's to something smoking FAST
1 x 400 pull free - w/snorkel if you'd like, but big fat negative split - crank it up on the 2nd 200!
1:00 rest, get time & check HR immediately & OML
4950 scy
Warmdown an easy 200 before you get out. Stretch today, drink lots of water & eat well. I hope you're getting everything squared away for the coming semester. Look after each other & have a great day!

Friday Morning, August 27, 2010

EC- Happy Birthday, it's going to be a great year for you!

After warmup...
6 x 200 @ :20 rest
odds- 100 drill/kick by 25's, then 100 swim negative split
evens- kick moderate negative split - concentrate on good aggressive dolphin kick off of each wall to the breakout
1:00 rest, check HR
Your choice:
A) 700 pull free br 4/2 on even 100's (or with snorkel)
B) 14 x 50...
odds swim choice @ :40
evens swim/kick IM order @ :45
1:00 rest, check HR immediately & OML
19 x 100 as follows:
2 sets of 9, then 1 x 100 for time!!
1-3: swim free neg split @ 1:20
4-6: swim/kick by 50's choice @ 1:25
7-9: swim IM @ 1:30- descend them 1-3 if you'd like
After #18, 1:00 rest, check HR, then...
1 x 100 your choice FAST for time - swim, kick, IM, swim/kick - whatever you'd like
200 easy drill, then BREAKFAST! Glad I could be here for your BD, have a great day!

Thursday, August 26, 2010

EC

After warmup...
5 x 150 @ :15 rest as follows:
75 free- catchup drill/swim free/catchup drill
50 drill/swim by 25's NO FREE
25 free kick on back with arms toward ceiling
12 x 75 @ :10 rest as follows:
2- 50 fist free, 25 breast pull with free kick
2- 50 choice breaststroke drill, 25 breast kick on back
2- 50 swim neg split breaststroke, 25 choice breaststroke drill
15 x 50 as follows:
2- swim breast/free by 25's @ :45
1- swim free @ :35
:30 rest, check HR
1 x 600 pull free br 4/2 on even 50's, desc the 200's 1-3 to what you can
1:00 rest, check HR immediately & OML
Finish up with...
9 x 100 kick as follows:
1-3 @ 1:40 desc 1-3 to what you can
4-6 kick @ 1:25, make interval
7-9 @ 2:00 desc 1-3 to something juicy
100 easy = 5000 scy.
Stretch today, drink plenty of water today and get excited for your BD! Have a great day!

Wednesday, August 25, 2010

EC

After warmup...
2 sets of:
1 x 350- odd 50's are offside breathing free drill, even 50 are choice kick
:15 rest
6 x 25 @ :40 - odds are swim dps free, evens are kick build to FAST
1 x 250- drill/swim by 25's NO FREE
:15 rest
8 x 25 @ :40 - odds are swim build to FAST same stroke as 250, evens are kick FAST
No rest between sets, check HR after 2nd set.
With fins...
3 x 300 @ :30 rest as follows:
1- 50 kick (strong), 50 drill
2- 100 kick FAST, 50 drill
3- kick all out FAST
1:00 rest, take off fins & finish up with...
21 x 50 swim @ :45
1- neg split free br 4/2 on 2nd 25
2- swim/kick by 25's
3- swim NO FREE
Check HR after #21 immediately & OML
150 easy drill = 5000 scy.
Stretch today if you can, wear your sunscreen! Have a great day!

Tuesday, August 24, 2010

EC

After warmup...
1 x 400 - 50 fist free drill, 50 drill NO FREE
:20 rest
1 x 400- 50 swim free, 50 drill/swim by 25's NO FREE (can be different stroke than 1st 400)
:20 rest
1 x 400 - 50 swim back, 50 2 fly/2 breast drill
:20 rest
1 x 400- 50 swim fly/breast by 25's, 50 choice kick negative split
1:00 rest, check HR immediately & OML
6 x 150 pull free @ 2:10 br 4/2 on 2nd 75 or with snorkel
1 x 400 kick IM order - choice on back or with board, but each 100 is negative split
1:00 rest
With fins:
24 x 25 @ :40 in 6 sets of 4 as follows:
1- swim 1/2 FAST 1/2 drill
2- swim build to FAST
3- kick all FAST
4- LUNGBUSTER @ :20
200 easy drill after #24 = 4700 scy
I keep meaning to ask you how your belly is feeling. Have an excellent day today, enjoy your time at home!

Monday, August 23, 2010

EC

After warmup...
3 sets of:
1 x 150 - 50 ra2 la2 free drill, 25 breast kick on back
2 x 175 @ :15 rest - 75 IM drill (swim on 2nd 175), then 100 choice kick negative split
1 x 400 pull free w/snorkel - get time, descend 1-3 to what you can
1:00 rest between sets, check HR after each 400
After 3rd set, continue right into...
3 sets of:
2 x 75 kick @ 1:15- choice/on back with arms streamlined toward ceiling/choice by 25's
2 x 75 kick choice descend 1-2 @ 1:30 - should be juicy on #2
1 x 100 @ 1:30 swim negative split free br 4/2 on 3rd 25
No rest between sets. Check HR after 3rd set immediatey & OML
100 easy after 3rd set = 5000 scy
Getting down to the very end, enjoy your time at the Y! Wear your sunscreen for lessons, have a great day!

Saturday Morning, August 21, 2010



EC



After warmup...
3 sets of:
5 x 50 @ 1:00 - 25 choice drill NO FREE, 25 fly kick on side
1 x 200** - 50 ra2 la2 free drill, 50 swim free br 4/2, then 100 swim/drill by 25's - same stroke as 5 x 50's
**in 3rd set, the 200 is kick choice, negative split each 100
:30 rest between sets; check HR after the 3rd set.
After 3rd set...
1 x 900 as follows:
200 pull br 4/2 on even 50's
100 kick as follows:
1st 25- explosive dolphin kick underwater to the breakout, then easy kick to the end
2nd 25 - explosive breakout, then FAST kick to halfway
3rd 25- explosive breakout, then build kick to FAST at the far flags, then easy to the turn
4th 25- all FAST kick
1:00 rest after the 900, check HR
4 sets of:
3 x 50 as follows:
:20 FAST vertical dolphin kick
:10 rest
1 x 25 LUNGBUSTER @ :30 - try to get your time
1 x 25 kick FAST @ :30 - try to get your time, add to the LB time
After 3rd 50, 1:00 rest, then...
3 x 50 kick FAST @ 1:00 - can each 50 be faster than what you averaged on the LB/25 kick FAST 50's??
300 pull free w/snorkel after 2nd set; 300 drill after 4th set
5050 scy
Try to stretch today, drink lots of water and enjoy your last few days at home. Have a great day!

Friday, August 20, 2010

Ally S.

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
1:00 rest
2 sets of:
3 x 50 fist free drill @ 1:00
2 x 100 @ 1:45- 50 double arm backstroke, 50 swim backstroke - roll hips evenly
1 x 350- 75 kick/drill/kick by 25's, then 100 swim - same stroke for the whole 175, NO FREE on 2nd 175
:20 rest
6 x 50 kick negative split @ 1:00 (@ :55 in 2nd set)
1:00 rest between sets, check HR after each set.
Finish up with...
1 x 600 pull free - NO PADDLES - br 3/5/7 by 50's or use snorkel, roll hips evenly & finish your stroke
200 easy choice drill = 3600 scy
Stretch today if you can and wear your sunscreen if you're going to be outside. Enjoy the last few days of summer vacation. Have a great day!

Friday, August 20, 2010

EC

After warmup...
2 x 250 @ :15 rest - 50 offside breathing free drill, then 100 drill/kick choice by 25's
6 x 75 @ :10 rest - 25 fly kick on side, 50 choice backstroke drill
4 x 100 @ 1:40 - 50 swim dps free, 50 breaststroke drill - 2 different drills on each 50
1 x 700 as follows:
odd 100's, kick choice
even 100's, swim IM, descend them if you can
1:00 rest, check HR immediately & OML
6 sets of:
6 x 50 as follows, all @ :50, except last 2 sets can be @ :45 if you'd like....
2- swim free br 4/2 on 2nd 25
2- choice kick, good underwater dolphin kick
2- swim IM order by 25's
200 drill after last set = 5000 scy
Glad you're getting things squared away up at school. Wear your sunscreen today, try to get a nap. Have a great day!

Thursday, August 19, 2010

Ally S.

400 swim freestyle
400 reverse IM - each 100 is drill/swim/fly kick on side/fly pull with free kick by 25's
1:00 rest
2 sets of:
4 x 75 @ :10 rest - 50 fist free br 3, 25 breast kick on back
2 x 100 @ 1:45- 50 swim free br 3, 50 2 kicks 1 pull breaststroke drill
4 x 50 swim breaststroke/free by 25's @ :55 (@:50 in 2nd set if you can)
No rest between sets; after 2nd set, check HR immediately & OML
After 2nd set, put on fins.
With fins, 24 x 25 @ :45 as follows:
1&2: breast pull w/free kick, hands recover FAST back to the front at the end of each stroke cycle
#3- FAST dolphin kick LUNGBUSTER on your belly
#4- kick choice FAST
1:00 rest after #24
Finish up with...
8 x 100 swim @ 1:40 as follows:
odds- all free with strong negative split, br 3
evens- swim free br 3, except 3rd 25 is swim breaststroke
200 drill after #8 = 3800 scy
I bet it feels good to be back home! Hope you're looking forward to school. Have a great day!

Thursday, August 19, 2010

EC

After warmup...
4 x 50 catchup free drill @ :10 rest
4 x 50 choice drill NO FREE (but all one stroke) @ :10 rest
6 x 4-minute swims as follows:
1-3: drill/swqim by 50's NO FREE
4-6: kick choice, increase your effort 1-3, so #6 is at least 85%
1:00 rest, check HR
With fins, 9 sets of (last 3 sets with NO FINS):
4 x 25 kick @ :40 - odds build to FAST, evens are 1/2 FAST 1/2 easy; #3 is LUNGBUSTER
1 x 100 @ 1:40 kick, descend 1-3's to something juicy!
No rest between sets, except between 6th & 7th sets, take 1:00 rest to take fins off
200 easy drill after 9th set = 5200 scy.
Strtetch today if you can, drink plenty of water & eat well. Have a great day!

Wednesday, August 18, 2010

Ally S.

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 x 75 @ :10 rest- 50 ra2 la2 free drill, 25 choice drill NO FREE
6 x 400 @ :30 rest as follows:
odds- swim neg split free br 3, desc the 2nd 200 1-3 to what you can
evens- kick descend 1-3 to something juicy!
200 easy drill = 3700 scm
Have a great day!

Wednesday, August 18, 2010

EC

After warmup...
4 x 75 @ :10 rest- 50 ra2 la2 free, 25 choice skulling
1 x 200 - d/s/d/k by 50's NO FREE
:20 rest
1 x 200 - drill/swim dist per stroke by 25's, desc stroke count on even 25's 1-4
:20 rest
6 x 400 @ :20 rest as follows:
odds- swim neg split free, desc the 2nd 200 1-3 to what you can
evens- all kick, desc 1-3 to something juicy!
1:00 rest, check HR immediately & OML
1 x 600 pull free w/snorkel - roll hips evenly, finish stroke
1:00 rest, check HR again
200 easy drill = 4900 scy
Stretch today, don't overdo it on your drylands. I meant to ask how your belly is feeling these days...hope you're not too uncomfortable. Have a great day!

Tuesday, August 17, 2010

Ally S.

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick free on back with arms streamlined toward the sky, by 25's
1:00 rest
6 x 50 @ :10 rest - 25 swim free (count strokes), 25 fist free drill (count strokes again - how close can you get the two numbers)
3 x 350 @ :20 rest as follows:
1&3: 75 drill, 100 swim - same stroke for entire 350, but you can go one stroke on #1 and a different stroke (NO FREE) on #3
#2- pull free br 5 @ even 50's
1:00 rest, check HR
3 sets of:
6 x 50 kick choice on back @ 1:00 (@ :55 for 3rd set); go 2 sets @ 1:05 & 3rd set @ 1:00 if necessary
1 x 200 pull free br 3/5/7/9 by 50's - descend the 200 pull 1-3 to what you can
1:00 rest between sets, check HR after 3rd set.
200 easy drill after 3rd set = 3850 scm
Looking forward to hearing all about your trip! If you have a chance, let me know when you'll be home. Have a great day!

Tuesday, August 17, 2010

EC

After warmup...
6 x 50 @ :10 rest - swim free/fist free drill
3 x 350 @ :20 rest as follows:
1&3: 75 drill/100 swim - same stroke for entire 350, but can go 1 stroke on #1 & another stroke (NO FREE) on #3
#2 is pull free br 4/2 on odd 50's
5 sets of:
:30 vertical dolphin kick, hands on shoulders
2 x 75 @ 1:10- kick/swim/kick by 25's - 25 swim is NO FREE
1 x 50 swim negative split free @ :40 - br 4/2 on 2nd 25
1 x 25 kick FAST @ :40
1 x 25 LUNGBUSTER @ :40
No rest between sets, check HR after 5th set.
Finish up with...
9 x 100 @ 1:25
2- pull free br 4/2 on 2nd 50 (no snorkel here, I want you to stay on the interval)
1- swim/kick by 50's NO FREE on the swim
Check HR after #9 & OML
200 easy drill = 4700 scy.
Hope I got the math right on this one. Have a great day!

Monday, August 16, 2010

Ally S. - how were the castles??

400 swim freestyle
400 reverse IM - each 100 is drill/swim/fly kick on side/6 kicks 1 pull backstroke by 25's
1:00 rest
3 sets of:
1 x 150 - 50 choice free drill, 25 fly kick on side - 2 times through
:15 rest
1 x 150 - 50 choice drill NO FREE, 25 breast kick on side
:15 rest
6 x 50 @ :15 rest (@ :10 rest in 3rd set) - 25 swim, 25 kick- all the same stroke, descend 1-3/4-6 in 3rd set
:30 rest
1 x 200 swim IM - descend 1-3 to what you can
1:00 rest after each 200 IM, check your HR
Finish up with...
1 x 400 pull free after 3rd set, br 3/5/7/9 by 50's
200 drill = 3800 lcm
Looking forward to hearing all about Istanbul, hope you're having fun. Have a great day!

Monday, August 16, 2010

EC

After warmup...
1 x 400 as follows:
200- 50 ra2 la2 free drill, 50 swim
200 kick choice on back
:20 rest
6 x 25 kick @ :30 - good aggressive dolphin kick off the wall, make the interval
1 x 400 as follows:
200 breaststroke- 25 breast pull w/free kick, 25 swim dps
200 kick choice - different kick than 1st 400
:20 rest
6 x 25 kick @ :40 build to FAST finish, except #3&6 are LUNGBUSTER!
1 x 400 as follows:
4 x 100 IM- odds are drill, evens are swim
:20 rest
12 x 25 @ :45
odds- kick FAST
evens- 1/2 LUNGBUSTER 1/2 choice swim FAST
1:00 rest, check HR immediately & OML
1 x 600 pull free w/snorkel - roll hips evenly, finish stroke
:30 rest
Finish up with...
36 x 50 in 6 sets of 6 as follows:
1-2: swim free/NO FREE by 25's @ :45
3- kick negative split
4-5: swim/kick choice by 25's
6- swim back/breast by 25's
300 easy skulling/drill by 50's
4600 scy
Hope your lessons go well today, wear your sunscreen. Have a great day!

Saturday, August 14, 2010

EC

After warmup...
2 sets of:
4 x 50 catchup free drill @ :10 rest
6 x 25 @ :40
odds- swim dps free
evens- kick choice with FAST breakout
No rest between sets, check HR after 2nd set; then...
8 x 100 as follows (4 @ 1:35; 2nd 4 @ 1:25):
2- swim choice negative split - if free, br 4/2 on 2nd 50
2- pull free w/snorkel - roll hips evenly, finish stroke
1:00 rest after #8, check HR immediately & OML
4 sets of:
1 x 150 - 100 swim, 50 kick
1 x 150- 50 swim, 100 kick
1 x 150- all kick
1st set @ 2:15
2nd set @ 2:10
3rd set @ 2:10 - ALL PULL FREE
4th set @ 2:05 - you'll have to hustle here
After 4th set, check HR, then 100 easy
1:00 rest
9 x 50 kick @ 1:10 desc 1-3's to something smoking FAST
200 drill = 5050 scy
I'm sure you're thrilled with the 5050 today, but next week it will be back around 4800. Enjoy your day off tomorrow!

Friday, August 13, 2010

Javier

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick fly on side
1:00 rest
1 x 1200 as follows (as 2 x 600's continuous):
200 drill/swim by 50's NO FREE
100 kick choice easy/FAST by 25's
100 swim IM - good breakouts
200 kick negative split - explosive dolphin kick off of each turn to the breakout
After 2nd 600, check HR immediately & OML
9 x 100 @ 1:40 in 3 sets of 3 as follows:
1- swim free/NO FREE by 50's
2- swim/kick by 50's
3- all kick on back , descend 1-3 to something juicy on #9
1:00 rest, check HR, then finish up with...
3 x 200 @ :30 rest kick on back, descend 1-3 to something smoking FAST!
200 easy drill = 3700 scm
Stretch your legs today, eat well and be sure to help your mum as she starts to pack everything up. Have a great day!

Friday, August 13, 2010

Alli S.

400 swim freestyle
400 reverse IM - each 100 is 25 fly kick on side, 25 drill, 25 swim, 25 breast kick on back
1:00 rest
6 x 100 @ :15 rest as follows:
odds- 50 catchup free drill, 50 2 kicks 1 pull breaststroke drill
evens- kick with moderate negative split
1:00 rest, check HR
12 x 50 as follows:
2- swim free br 3 @ :55
1- kick choice @ 1:05
12 x 50 as follows:
2- swim free br 3 @ :55
2- kick choice @ 1:05
12 x 50 as follows:
1- swim free br 3 @ :55
3- kick choice @ 1:00
Check HR immediately & OML
200 easy drill = 3400
Hope you're enjoying yourself, say hello to your family for me. Have a great day!

Friday, August 13, 2010

EC

After warmup...
6 x 100 @ 1:40 as follows:
odds- 50 ra2 la2 free drill, 50 6 kicks 1 stroke back drill
evens- 50 swim free, 25 fly kick on side, 25 "blow it out the back" fly drill
6 x 300 @ :20 rest as follows:
odds- 200- drill/kick by 50's, then last 100 is swim/skulling by 50's
evens- pull free, descend 1-3 to what you can
1:00 rest after #6, check HR immediately & OML
12 x 100 as follows:
1- kick choice @ 1:40, make interval
2- swim IM @ 1:30
3- swim free/NO FREE by 50's @ 1:20
After #12, check HR
200 easy drill, then check HR again.
Hope your lessons go well today, wear your sunscreen. Have a great day!

Thursday, August 12, 2010

Javier

400 swim freestyle
400 reverse IM - each 100 is free kick on back/drill/swim/breast kick on back by 25's
1:00 rest
3 sets of:
2 x 100 @ 1:40 - 50 fist free drill br 3, 50 2 kicks 1 pull breaststroke
1 x 150 drill/swim by 25's NO FREE, build the 25's swim to a FAST finish
1 x 200 kick negative split - 2nd 100 FASTER than the first 100, good underwater dolphin kick to the breakout off of every turn
:20 rest
4 x 50 swim free/breast by 25's @ :55 (@ :50 in 2nd set; @ :45 in 3rd set)
No rest between sets. Check HR after 3rd set, then 1:00 rest after 3rd set
After 3rd set, finish up with...
15 x 50 kick @ 1:05 as follows:
descend 1-3's (5 tmes through) so the 3rd 50 in each set of 3 is something JUICY FAST
200 easy drill after #15 = 4000 scm.
Drink plenty of water and stretch after waorkout. Have a great day!

Thursday, August 12, 2010

Alli S. - if you havwe a chance, email me at erikcollins19@gmail.com and let me know how you're doing.

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/breast pull with free kick by 25's
1:00 rest
4 x 150 @ :15 rest
50 offside breathing free drill, 50 choice drill NO FREE, 50 kick - strong 2nd 25
2 x 300 @ :20 rest- 200 IM, each 50 is 25 drill, 25 swim, then 100 kick
8 x 50 swim free br 3 @ :55
1:00 rest, check HR
18 x 50 kick (should kick on back) @ 1:10 - descend 1-3's to something juicy FAST, so every 3rd 50 is all out FAST
200 easy drill = 3500
Hope you're enjoying your time with your family. If you have a chance, let me know how you're doing with the workouts. Have a great day!

Thursday, August 12, 2010

EC

After warmup...
8 x 50 @ :10 rest
2- offside breathing free drill
2- choice drill NO FREE
3 x 300 @ :20 rest as follows:
1&2- 50 swim free br 4/2 on 2nd 25, 50 swim NO FREE, same stroke as drilled on 50's above
#3- 50 choice skulling, 50 choice kick negative split
1:00 rest, check HR
4 x 75 @ :10 rest - 50 swim free/NO FREE by 25's, then 25 fly kick on side
6 x 50 @ :50 - odds are swim/kick by 25's, evens are kick negative split
1 x 200 kick negative split, get total time & check HR
:30 rest
3 x 100 @ 1:35 swim/kick choice
6 x 50 @ :45 odds are are swim/kick by 25's, evens are kick negative split
1 x 200 kick negative split, faster than 1st 200 - check HR
:30 rest
1 x 300 - odd 100's are swim IM, 2nd 100 is kick
:20 rest
6 x 50 @ :40 - odds are kick neg split, evens are swim/kick choice
1 x 200 kick negative split - fastest of the day, check HR immediately & OML
200 drill = 4900 scy
Definitely stretch today, drink lots of water and wear your sunscreen! Have a great day!

Wednesday, August 11, 2010

Javier

400 swim freestyle
400 reverse IM - each 100 is butterfly "snow angel" drill/drill/swim/fly kick on side by 25's
1:00 rest
6 sets of:
1 x 200 as follows:
50 easy choice skulling
50 choice drill NO FREE
100 kick on back negative split, with good explosive dolphin kick off each wall to the breakout
:10 rest
:20 FAST vertical dolphin kick
:10 rest
1 x 100 swim IM - moderate with good turns & breakouts
:30 rest after each 100 IM
After 6th set, check HR immediately & OML (one minute later)
Finish up with...
16 x 50 @ :50 as follows:
2- pull free br 3/7 by 25's
2- swim/kick by 25's NO FREE
200 easy drill after #16 = 3600 scm
Looking forward to seeing you both real soon. Drink plenty of water today and try to stretch for ten minutes after workout. Have a great day!

Wednesday, August 11, 2010

Alli S.

400 swim easy freestyle
400 reverse IM - each 100 is 50 drill, 25 swim, 25 kick
1:00 rest
3 sets of:
2 x 50 @ :10 rest - ra2 la2 free drill
1 x 200 - 100 choice kick, 100 drill/swim by 50's NO FREE
1 x 300 swim - odd 50's are free br 3, even 50's are NO FREE
:30 rest between sets, check your HR after each 300
After 3rd set, 1:00 rest, then...
2 x 300 @ :20 rest kick on back - odd 50's are free, even 50's your choice
200 easy drill = 3400
Hope you and your family are enjoying yourselves, say helo to your Mum for me! Have a great day!

Wednesday, August 11, 2010

EC - a little more swimming today

After warmup...
15 x 50 @ :10 rest as follows:
2- choice breaststroke drill/swim breaststroke by 25's
1- fist or ra2 la2 free drill
3 x 400 @ :20 rest as follows:
200- 50 kick negative split, 50 drill choice breaststroke
200- swim 50 breaststroke, 50 choice swim
1:00 rest, check HR
4 sets of:
3 x 50 swim free/choice by 25's @ :50
4 x 25 @ :40 -odd 25's are kick, w/explosive dolphin kick to the breakout; even 25's are LUNGBUSTER
No rest between sets, check HR after 4th set
Finish up with...
1 x 600 pull free w/snorkel - roll hips evenly, finish stroke
200 easy drill after 600 pull
4750 scy
Great talking with you today! Hope your lessons go well - wear your sunscreen! Have a great day!

Tuesday, August 10, 2010

Javier

400 swim freestyle
400 reverse IM - 4 x 100 IM's continuously, odd 100's are drill, evens are swim
1:00 rest
4 x 75 @ :10 rest- 50 fist free drill, 25 breast kick on back
6 x 100 @ :15 rest
odds- 50 choice breast drill, 50 kick free or back negative split
evens- drill/swim by 50's backstroke
6 x 50 swim back/breast by 25's @ :55
3 x 400 @ :20 rest as follows:
1&3 are swim backstroke w/good underwater dolph kick off of each turn - neg split these if you can
#2- pull free br 3/5/7/9 by 50's
1:00 rest- put fins on
With fins, 20 x 25 @ :45 in sets of 4 as follows:
1 & 2- choice drill fly
3- swim fly build to FAST finish
4- dolphin kick LUNGBUSTER!
200 easy drill after #20 = 3900 scm
Make sure you're drinking plenty of water, stretching after each workout - and be good to your Mum! Have a great day!

Tuesday Morning, August 10, 2010

Alli S. - 100 degrees here in DC for the next several days; how hot is it in Turkey?

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/2 kicks 1 pull breaststroke
1:00 rest
4 x 200 @ :20 rest as follows:
50- 1/2 drill 1/2 choice skulling
50- kick choice, but be explosive with the underwater dolphin kick
Check HR after #4, then 1:00 rest
3 sets of:
6 x 50 swim as follows (if no pace clock, go odd 50's @ :15 rest and even 50's @ :05 rest):
odds- 1/2 swim IM order, 1/2 kick (#1 fly swim/kick choice; #3- back swim/choice kick; #5- breast swim/choice kick)
evens- swim free breathing every 3 strokes ("br 3") - build kick to 85-90% at 25 meters, then hold that to the end
1 x 150 swim IM (NO FREE)- get time, descend that 150 1-3 to what you can
:30 rest after each 150 IM
Finish up with...
1 x 300 pull easy freestyle br 3/5/7 by 50's - roll hips evenly, finish stroke
200 easy choice drill
3450
Drink plenty of water, wear your sunscreen. Hope you're having a great time!

Tuesday Morning, August 10, 2010

EC

After warmup...
4 x 50 @ :10 rest offside breathing free drill
4 x 50 @ :10 rest choice drill NO FREE
6 rounds of:
:20 choice vertical kick
:10 FAST vertical dolphin kick
1 x 200 - 50 kick negative split, 50 choice skulling
:20 rest
:20 vertical breaststroke kick - 2nd :10 faster tempo to kick than 1st :10 sec
:10 rest
1 x 25 kick FAST choice
:20 rest
1 x 25 LUNGBUSTER
1:00 rest between sets, check HR after each round
After 6th round, 1:00 rest, then finish up with...
5 x 300 @ :20 rest as follows:
odds- pull free br 4/2 on even 50's - can use snorkel on one of the odd 300's
evens- 75 drill, 75 swim backstroke
200 drill = 4600 scy
I hope you're getting excited for school, but enjoying your last few weeks at home. Have a great day!

Monday, August 9, 2010

Alli S. - hope you enjoyed the weekend!

400 swim easy freestyle
400 reverse IM - each 100 is drill/drill/swim/breast pull with free kick
1:00 rest
7 x 100 @ :20 rest as follows:
odds- 50 drill free, 50 drill NO FREE
evens- kick choice negative split
1 x 600 - 100 pull free br 3/7 by 50's; 100 NO FREE (each 50 is 1/2 drill 1/2 swim)
1:00 rest, check HR for :06
From the middle of the pool (if going long course):
15 x 50 @ :10 rest in sets of 3:
1&2- swim/kick by 25's
3- kick easy/FAST by 25's
Check HR after #15, then...
200 easy drill = 3050.
Keep drinking your water, keep wearing your sunscreen! Say hello to everybody for me. Have a great day!

Monday, August 9, 2010

EC

After warmup...
2 x 200 @ :20 rest - #1 drill/kick/drill/swim free by 50's; #2 is kick choice
6 x 25 kick @ :35, good underwater dolphin kick if on back
1 x 400 pull free w/snorkel - roll hips & finish stroke
:20 rest
2 x 200 @ :20 rest - #1 d/k/d/s by 50's NO FREE; #2 is kick choice
10 x 25 @ :45 FAST kick - except #'s 3 & 7 are LUNGBUSTER
1 x 400 pull free br 4/2 on even 50's - NO SNORKEL
:20 rest
1 x 600 - 100 drill IM, 100 swim IM, 100 swim bacstroke
1:00 rest, check HR
6 x 50 swim/kick by 25's @ :55 NO FREE on the swim
6 x 50 swim/kick by 25's choice @ :50
6 x 50 swim/kick by 25's choice @ :45
Check HR immediately & OML
4500 scy
Keep stretching, don't overdo it on the drylands this week. Have a great day!

Sunday, August 8, 2010


Alli S. - how is the food in Turkey??

400 swim easy freestyle
400 reverse IM - each 100 is drill/swim/drill/breast kick on back by 25's
1:00 rest
1 x 800 as follows
swim back or free - your choice (if free, br 3), then every 3rd 50 is drill choice fly, except last 15 meters is swim fly with continuous kick - make sure you're breathing right at the front of the stroke like you worked on all summer
1:00 rest, check HR
6 sets of 4 x 50, all @ :15 rest-
1 x 50 1/2 swim 1/2 drill fly
1 x 50 1/2 swim 1/2 drill back
1 x 50 1/2 swim 1/2 drill breast
1 x 50** kick all FAST
**In the 2nd set of 4 x 50, the 3rd 50 is all kick FAST and the 4th 50 is 1/2 swim 1/2 drill free;
In the 3rd set, the 2nd 50 is all kick FAST;
In the 4th set, the 1st 50 is all kick FAST;
In the 5th set, the 50's are all swim/drill - no 50 kick;
In the 6th set of 4 x 50, ALL 4 x 50's are kick FAST
After 6th set, check HR immediately for :06 and then one minute later (OML).
Finish up with...
1 x 600 as follows
300 moderate kick choice
300 choice drill - every third 50 NO FREE
Make sure you're staying well hydrated in the Turkish heat, and wear your sunscreen! Say hello to your family, I hope everybody is enjoying themselves. Have a great day!

Sunday, August 8, 2010

Javier

400 swim easy freestyle
400 reverse IM - each 100 is drill/swim/drill/"snow angel" fly drill
1:00 rest
1 x 800 as follows:
200 pull free breathing 3/5/7/9 by 50's ("br 3/5/7/9")
200 drill/kick by 50's NO FREE
1:00 rest after the 800, check HR
4 sets of:
2 x 50 drill @ 1:00 (IM order by set - 1st set fly drill, 2nd set back drill etc)
2 x 50 @ :55 swim/kick by 25's - swim is same stroke as 50's drill above
2 x 100 kick @ 1:45 descend 1-2, #2 should be juicy
No rest between sets.
1:00 rest after 4th set, check HR immediately & one minute later ("OML")
Finish up with...
8 x 50 @ 1:00 back/breast by 25's
1-2 drill
3-4 are swim dist per stroke
3600 scm
Stretch your legs today, make sure you're eating well and staying well hydrated. Have a great day!!

Saturday Morning, August 7, 2010

EC

After warmup...
4 sets of:
2 x 50 @ :10 rest - ra2 la2 free drill in odd sets, choice drill NO FREE in even sets
1 x 400 as follows:
odd sets- 100 IM swim, 100 kick choice neg split
even sets- 100 swim/kick by 25's same stroke as you drilled on the 2 x 50, then 100 swim backstroke, good dolphin kick to the breakouts
:30 rest between sets, check HR after each set
After 4th set, check HR immediately & OML
Finish up with...
12 x 75 as follows:
odds- kick IM order by 25's
:15 rest
evens- kick choice, desc 1-3 & 4-6 to what you can - same stroke for 1st 3 even 75's, then same stroke for 2nd 3 even 75's (can switch stroke you're kicking from 1st set of even 75's to 2nd set of even 75's)
Enjoy your day off tomorrow, make sure you're wearing your sunscreen! Have a great day!

Friday, August 6, 2010

Alli S. - how hot is it in Turkey today?

400 swim easy freestyle
400 reverse IM - each 100 is drill/drill/swim/kick choice by 25's
1:00 rest
4 x 250 @ :20 rest as follows:
1st 150- drill/swim IM order by 25's (50 fly drill/swim, 50 back drill/swim, 50 breast drill/swim)
100 kick negative split - 2nd 50 FASTER than the first
After #4, check HR for :06 then continue right into...
12 x 100 as follows (4 sets of 3):
1- swim easy free breathing 3/5 by 50's
:20 rest
2- 50 swim NO FREE, 50 kick choice
:10 rest
3- all kick easy/FAST by 25's
:30 rest between sets of 3
Check HR after #12 for :06 and again one minute later ("OML")
200 easy drill after #12 = 3200 scm
Stretch today if you can, stay well hydrated and wear your sunscreen! Say hello to everybody and have a great day!

Friday, August 6, 2010

Javier

400 swim easy freestyle
400 reverse IM - each 100 is 6 kicks 1 pull backstroke/drill/drill/kick by 25's
1:00 rest
4 x 450 @ :20 rest as follows:
odds- 150 drill/swim/drill by 50's, 150 kick neg split each 50, 150 swim backstroke
evens- pull free breathing 3/5/7 by 50's
1:00 rest after #4, check HR
Finish up with 6 sets of:
:20 FAST vertical dolphin kick - hands on shoulders as you kick
:10 rest
1 x 100 kick IM (25 of each stroke), about 80-85% effort
:20 rest
1 x 50 @ 1:00 kick FAST - odd sets free, even sets IM order (1 set fly, 1 set back, 1 set breast)
No rest between sets. Check HR after 6th set
200 easy drill after 6th set = 3700 scm
Stretch today, be sure you're good to your mum. No workout tomorrow, next workout is Sunday. Enjoy your day off tomorrow!

Friday Morning, August 6, 2010

EC

After warmup...
4 x 450 @ :20 rest as follows:
odds- 150 drill/swim by 25 NO FREE, 150 swim backstroke, 150 kick choice, neg split each 50 - can be with a board
evens- pull free br 4/2 on every 3rd 50
1:00 rest, check HR
Finish up with 6 sets of:
:20 FAST vertical dolphin kick
:10 rest
1 x 100 IM kick moderate
:20 rest
1 x 50 @ 1:00 kick FAST free on back
No rest between sets, check HR after 6th set.
200 easy drill after 6th set = 3900 scy
Stretch today, get a nap if you can after lessons and wear your sunscreen! Have a great day!

Thursday, August 5, 2010

Alli Schroeder - make any adjustments as necessary; hope you had a safe trip over there!

400 swim easy freestyle
400 reverse IM - each 100 is drill/swim/drill/fly kick on side by 25's
1:00 rest
16 x 50 @ :15 rest as follows:
2- catchup freeestyle drill w/BIG kick
2- choice drill NO FREE - same stroke for both 50's, can switch stroke after each set of 2
4 x 150 easy swim @ :20 rest as follows:
50 free breathing every 3 strokes ("br 3"), 50 NO FREE, 50 free "br 5"
Finish up with 3 sets of:
1 x 100 IM swim
:20 rest
3 x 50 @ :15 rest kick on back descend 1-3 to something juicy
:30 rest between sets, check HR after each set
200 easy drill after 3rd set = 3150 meters
Stretch today if you can, drink plenty of water and wear your sunscreen! Say hello to everybody for me! Have a great day!

Thursday, August 5, 2010

Javier

400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/breast pull with free kick by 25's
1:00 rest
15 x 50 as follows, in sets of 3:
1&2@ 1:00- 25 catchup free drill with BIG kick, 25 fly kick on side - continuous kick here
#3- drill/swim by 25's NO FREE @ 1:00
Check HR after #15, then continue right into...
7 x 150 @ :20 rest as follows:
odds- swim negative split free breathing every 3 strokes ("br3")
evens- 75 drill/swim/drill breaststroke by 25's, then 75 swim backstroke - descend the 75 swim backstroke 1-3 to what you can, be explosive with your dolphin kick off of each turn
1:00 rest after #7, check your HR
Finish up with...
8 x 50 @ :55 kick on back negative split, aggressive dolphin kick off of each wall, strong 2nd 25
Check HR after #8
200 easy drill = 3200 scm
Stretch today after workout, drink plenty of water and be good to your mum. Tomorrow will be more aggressive kicking, then Saturday off. Have a great day!

Thursday Morning, August 5, 2010

EC & MW (hope you're feeling better, Mary!)

After warmup...
3 sets of:
1 x 200 @ 3:30 - 100 reverse IM drill, 100 kick negative split
4 x 50 swim/kick by 25's @ :55 (3rd set is @ :50)- swim is reverse IM order (1st 50 is swim free/kick; 2nd 50 is swim breast/kick, etc...)
No rest between sets; check HR after 3rd set
3 sets of:
2 x 150 as follows:
1 x 75 swim IM @ 1:15 (NO FREE)
3 x 25 kick FAST @ :40 - explosive underwater dolphin kick to the breakout!
After 2nd 150...
1 x 100 pull free br 4/2 on 2nd 50 @ 1:30
1 x 100 kick choice negative split, descend the 2nd 50 1-3 to what you can
1:00 rest between sets, check HR
200 easy drill after 3rd set = 3900 scy
Stretch today, drink plenty of water and wear your sunscreen if you have to be outside. Have a great day!

Wednesday Morning, August 4, 2010

Javier - glad you felt better yesterday!

400 swim easy freestyle
400 reverse IM - each 100 is 50 drill, 25 swim, 25 fly kick on side
1:00 rest
4 x 75 @ :10 rest - 50 fist free drill, 25 fly kick on side
1 x 300 - 50 swim free breathing every 3 strokes, 50 choice kick easy/FAST by 25's
:20 rest
1 x 300 backstroke - 50 drill, 50 swim - keep head flat, roll hips evenly
:20 rest
3 x 200 kick choice @ :20 rest - negative split each 200 (2nd 100 FASTER than the 1st 100), good explosive dolphin kick off of each wall to the breakout
8 x 100 @ 1:40 as follows:
odds- pull free NO PADDLES, breathing 3/5 by 50's
evens- kick choice, 2nd 50 FASTER than the 1st 50
Check heartrate (HR) for :06 after last 100
200 easy drill = 3300 scm.
Stretch today, drink lots of water and be good to your mum! Have a great day!

Wednesday Morning, August 4, 2010

EC & MW

After warmup...
16 x 100 in 4 sets of 4 as follows:
1- 50 ra2 la2 free drill, 50 breast kick on back @ 1:45
2- 50 6 kicks 1 stroke backstroke, 50 2 kicks 1 pull breaststroke @ 1:45
3- 50 swim choice 50 kick choice @ 1:40
4- swim IM @ 1:40
1:00 rest after #16, check HR
18 x 50 @ :55...
2- kick negative split - good strong dolphin kick off of each wall
1- swim NO FREE
Check HR after #18 & OML
200 easy drill = 3700 scy.
Stretch today, drink plenty of water and wear your sunscreen! Have a great day!

Tuesday, August 3, 2010

Javier

400 swim easy freestyle
400 reverse IM - each 100 is drill/kick by 25's
1:00 rest
4 x 125 @ :20 rest - 50 fist free drill, 75 drill/swim/drill by 25's backstroke
6 x 100 @ :15 rest - 50 swim free breathing every 3 strokes, then 50 drill-swim by 25's - 2nd 50 is IM order (1st two 100's are 50 swim free; then 50 drill-swim fly, then next 2 x 100 are 50 swim free, 50 drill-swim back; then last 2 x 100 are 50 swim free, 50 drill-swim breast)
1 x 800 pull free breathing every 3/5/7/9 by 50's (4 times through)
1:00 rest, check HR for :06
Finish up with...
12 x 25 @ :45 kick as follows...
odds- FAST underwater kick on back to the breakout, then moderate kick to the end
evens- kick on back build to FAST
200 easy drill = 3200 scm
Stretch today after workout, drink lots of water and be sure to help your mum as much as you can. Have a great day!

Tuesday Morning, August 3, 2010

EC - great talking with you today!

After warmup...
4 x 75 @ :10 rest - 50 fist free drill, 25 fly kick on side
1 x 200 kick, negative split each 50
:30 rest
5 x 100 @ 1:45 - 50 choice kick on back, 50 drill NO FREE
4 x 50 swim free @ :55 - br 4/2 on 2nd 25
1 x 200 kick IM order by 50's, neg split each 50
:30 rest
2 x 125 @ :15 rest - 50 swim backstroke - roll hips, 75 drill/swim/drill breaststroke by 25's
6 x 75 swim free/back/breast by 25's @ :15 rest
1 x 200 kick choice neg split
Check HR after 200 kick
200 easy drill = 3500
Stretch today, drink plenty of water and wear your sunscreen when you're giving your lessons. Have a great day!

Monday, August 2, 2010

Javier - hope you enjoyed your break!

400 swim easy freestyle
400 reverse IM - each 100 is drill/kick by 50's
1:00 rest
8 x 50 @1:00 25 drill, 25 kick NO FREE
15 x 100 @ :20 rest in 5 sets of 3 as follows:
1- swim free breathing every 3 strokes
2- 50 swim, 50 kick choice
3- kick choice negative split
200 easy = 2900 scm
Stretch after workout today, make sure you're drinking plenty of water as you get back tro swimming each day. Have a great day!

Monday Morning, August 2, 2010

EC

After warmup...
6 x 50 @ :10 rest - ra2 la2 free drill
4 x 100 @ :10 rest, 50 swim easy free, 50 kick choice on back
14 x 50 @ :55 as follows:
odds- swim/drill free - drill is fist, count strokes on both 25's
evens- drill/swim by 25's NO FREE
1:00 rest, check HR
Finish up with...
6 x 100 pull free w/snorkel @ 1:35 - roill hips, finish stroke
200 drill = 3200 scy
Stretch today, drink lots of water and wear your sunscreen if you have to be outside. I would do some core work with your drylands this month - not power, but core work and legs. Tomorrow will be 3500, and we'll keep it there this week. Have a great day, I miss being there on deck with you!