Friday, December 23, 2011

A:
600 warm up 2x(200 swim/50 kick/50 drill)
9x50 @ 1:10 (1: kick/swim, 2: drill/swim, 3:non-free/swim)
300 pull (100 free/50 back)
3x150 pull @ 2:10 (make the interval)
4x100 IM @ 2:00
7x50 Swim Golf (lower stroke count & time each 50)
300 kick (fast inside the flags)
5x50 @ 1:05 (3/5/7/9/11 breathing pattern by 50)
8x25 @ :30 (swim)
3x50 @ 1:30 (all FAST!!!!)
150 cool down
*3600 Total*

B:
600 warm up 2x(200 swim/50 kick/50 drill)
6x50 w/ :15 sec rest (1: kick/swim, 2: drill/swim, 3:non-free/swim)
300 pull
6x50 Swim Golf (lower stroke count & time each 50)
300 kick w/fins (fast inside the flags)
4x50 w/:15 sec rest (3/5/ breathing pattern by 50)
2x50 @ 2:00 (all FAST!!!!)
100 cool down
*2200 Total*

Thursday, December 22, 2011

A:
400 choice warm up
6x50 @ 1:15 (kick/drill by 25)
4x75 @ 1:30 (free/non-free/free by 25)
6x50 @ :60 (pull, 3/5/7 breathing pattern by 50)
4x100 @ 1:45 (strong pull)
6x50 @ :60 (swim, easy/fast by 25)
4x150 @ 3:00 (swim, descend 1-4)
6x50 @ 1:05 (Tarzan/swim by 25)
2x200 w/:30 sec rest (swim, NO Walls!...open water turns)
100 cool down
*3600 Total*


B:
300 choice warm up
5x50 w/:20 sec rest (kick/drill by 25)
4x75 w/:30 sec rest (free/non-free/free by 25)
5x50 w/:20 sec rest (pull, 3/5 breathing pattern by 50)
4x75 w/:30 sec rest (strong pull)
5x50 w/:20 rest (swim, easy/fast by 25)
4x75 w/:30 rest (swim, descend 1-4)
5x50 w/:20 rest (Tarzan/swim by 25)
100 cool down
*2400 Total*

Wednesday, December 21, 2011

A:
700 warm up (250 swim/200 kick/250 swim)
8 minute kick w/board (:30 easy, :30 hard, last :60 ALL fast!)
100 recovery
8x50 @ 1:10 (IM order, 25 drill/25 swim)
4x50 @ 2:00 (IM order, 25 ALL OUT FAST/25 recovery)
300 pull (3/5/7 breathing pattern by 50)
6x50 @ 1:00 paddles only (descend 1-3, 4-6)
3 x [50 @ :50, 100 @ 1:40, 150 @ 2:30 (all swim)]
200 cool down
*3500 Total*

B:
500 warm up (kick any 200 yards)
8 minute kick w/board (:30 easy, :30 hard, last :60 ALL fast!)
100 recovery
8x50 w/:20 sec rest (25 drill/25 swim)
4x50 w/:45 sec rest (25 ALL OUT FAST/25 recovery)
400 pull (3/5 breathing pattern by 50)
6x50 w/:30 rest (descend 1-3, 4-6)
100 cool down
*2300 Total

Tuesday, December 20, 2011

A:
500 warm up
6x75 @ 1:40 (kick/drill/swim by 25)
4x150 @ 2:30 pull smooth
6x50 @ :50 swim strong
4x150 @ 2:30 pull smooth
6x50 @ :50 swim strong
100 easy
16x25 @ :40 (odds: non-free, evens: free)
200 cool down
*3500 Total*

B:
500 warm up
6x75 w/:20 sec rest (kick/drill/swim by 25)
4x100 w/:20 sec rest pull smooth
6x50 w/:10 sec rest swim strong
4x100 w/:20 sec rest pull smooth
6x50 w/:10 sec rest swim strong
100 cool down
*2400 Total*

Monday, December 19, 2011

A:
600 warm up
6x50 kick @ 1:15
6x50 drill @ :55
6x50 swim @ :45 (descend 1-3, 4-6)
100 pull @ 1:40
200 pull @ 3:20
300 pull @ 5:00
400 pull @ 6:40
extra :60 rest
300 swim @ 4:30
200 swim @ 3:15
100 swim @ 1:40
50 easy recovery
4x50 @ 1:10 (25 drill/25 swim...IM order)
3x100 IM @ 2:00
200 cool down
*3850 Total*

B:
600 warm up
4x50 kick w/:30 sec rest
4x50 drill w/:20 sec rest
4x50 swim w/:10 sec rest
4x200 w/:30 sec rest (odds: swim, evens: pull)
4x50 w/:15 (25 free/25 non-free)
100 cool down
*2300 Total*

Saturday, December 17, 2011

Warm-up:
200 Swim/100 Kick
200 Choice Swim/100 Drill

Drill Set:
6 x 50 (on 1:10)
-25 Drill/25 Build
-#1-3 Fist Drill/#4-6 Fingertip Drag
4 x 100 (on 2:30)
-50 Kick/50 Shark Drill
2 x 200 Pull (15-20 sec rest between each)
-Breathing Pattern: 3/5 by 50

Main Set:
4 x 150 (15 sec. rest between each)
-50 Kick (middle of pool and back x 2)
-Drop Board 100 Swim (25 FAST/75 smooth)
4 x 50 (from center of pool) on 1:10
-Fast into the wall and after turn, then easy back to the middle

Warm-Down:
100 Easy

Total: 2600

Friday, December 16, 2011

A:
fins on
600 warm up (100 swim/50 kick)
4x150 @ 2:10 (50 kick/100 swim)
fins off
6x75 @ 1:05 (drill/swim/build by 25)
6x50 @ :50 (descend 1-3, 4-6)
50 easy
500 ALL OUT FOR TIME!
200 easy/recovery
6x50 @:60 (with kickboard: 25 kick/25 pull)
6x50 @ :55 (stick drill)
200 cool down
*3500 total*

B:
fins on
600 warm up (100 swim/50 kick)
fins off
4x75 w/:30 sec rest (drill/swim/build by 25)
4x50 w/:20 sec rest (descend 1-4)
50 easy
300 ALL OUT FOR TIME!
100 easy/recovery
4x50 w/:15 rest (with kickboard: 25 kick/25 pull)
4x50 w/:15 rest (stick drill)
100 cool down
*2300 total*

Thursday, December 15, 2011

A:
200 swim/200 kick/200 pull/200 swim
4x100 swim 1:40 (3/5 Breathing Pattern by 25)
8x50 @ :60 (25 Tarzan/25 swim)
3x150 @ 3:00 (Turn @ the "T")
4 x [3x25 Down & Outs (feet first on shallow end) , 75 easy recovery]
400 (kick/drill by 25)
6x50 @ 1:10 (25 non-free, 25 easy free)
200 cool down
*3500 Total*

B:
200 swim/200 kick/200 pull
6x50 w/:30 sec rest (25 Tarzan/25 swim)
3x150 w/:30 sec rest (Turn @ the "T")
4 x [2x25 Down & Outs, 50 easy recovery]
300 (kick/drill by 25)
6x50 w/:20 sec rest (25 non-free, 25 easy free)
100 cool down
*2400 Total*

Wednesday, December 14, 2011

A:
500 warm up
6x75 @ 1:20 (25 kick/25 right arm only/25 left arm only)
300 IM (kick/drill/swim by 25)
12x50 swim (3 @ :50, 3 @ :45, 3 @ :40, 3 @ :35)
50 easy
300 IM (kick/drill/swim by 25)
8x50 @ :55 w/paddles only (1 FAST!, 1 easy)
50 easy
300 IM (kick/drill/swim by 25)
8x50 @ :60 w/fins (25 kick underwater, 25 strong swim)
50 easy
4x25 ALL OUT RACE! w/easy 25 recovery between each sprint
200 cool down
*3700 Total*


B:
400 warm up
4x75 w/:30 sec rest (25 kick/25 right arm only/25 left arm only)
300 (50 free, 25 non-free)
8x50 w/:20 sec rest (1 FAST!, 1 easy)
50 easy
300 (50 free, 25 non-free)
6x50 w/:30 sec rest w/fins (25 kick underwater, 25 strong swim)
100 cool down
*2300 Total*

Tuesday, December 13, 2011

A:
600 warm up (200 swim/100 kick x 2)
5x50 @ 1:00 (25 right arm/25 left arm - non working arm at side)
5x50 @ 1:00 (catch-up drill with a single paddle or stick)
5x50 @ 1:00 (fist drill with paddles)
Main set: 25/50/75/100/75/50/25 (400 total)
1st round - all swim, @ :30 per 25
2nd round - pull, @ :30 per 25
3rd round - swim, @ :30 per 25, first 25 of each segment is FAST!
4th round - pull, @ :30 per 25, first 25 of each segment is FAST!
5th round - with fins, first 25 of each segment is kick, @ :30 per 25
200 cool down
*3500 Total*

B:
600 warm up (200 swim/100 kick x 2)
6x50 w/:15 rest (25 right arm/25 left arm)
6x50 w/:15 rest (catch-up drill with a single paddle, stick or kickboard)
Main set: 25/50/75/100/75/50/25 (400 total)
1st round - all swim, with :15 seconds rest after each segment
2nd round - all pull, with :15 seconds rest after each segment
3rd round - swim, with :15 rest, first 25 of each segment is FAST!
100 cool down
*2500 Total*

Monday, December 12, 2011

A:
900 warm up (3x: 200swim/50 kick/50 drill)
6x75 @ 1:20 (free/non-free/free by 25)
4x50 pull @ :45
3 x [200 pull @ 3:45, 3x50 swim @ :60, descend stroke count]
50 easy
all swim: 3x50 @ :60; 2x75 @ 1:20; 1x150 @ 2:30; 2x75 @ 1:20; 3x50 @ :60
200 cool down
*3500 Total*


B:
600 warm up (2x: 200swim/50 kick/50 drill)
6x75 w/:20 rest (free/non-free/free by 25)
4x50 pull w/:15 rest
3 x [200 pull w/:30 rest, 3x50 swim w/:15rest, descend stroke count]
all swim: 3x50 @ :60; 2x75 @ 1:20; 1x150 @ 2:30; 2x75 @ 1:20; 3x50 @ :60
100 cool down
*2400 Total*

Saturday, December 10, 2011

Warm Up:
6 x 100 (:20 sec rest b/w ea)
#1 Swim #2 Drill #3 Kick >Repeat


Main Set:
300 Pull
-Build each 100


3 x 100 on 1:45 (Hold 1:20-1:40)


6 x 50 (15 sec rest b/w ea)
2 Kick/2 Build/2 FAST!


4 x 50 (on :50-1:10) choice of stroke
-1 Fast/1 ez


2 x 100 STRONG Effort! (:30 sec rest b/w each)
-Record time


200 Pull Breathe every 3/5 by 50


12x25 (on :35-55)
Breathing pattern 3/2/1/0 by 25


200 Choice Warm-Down

Total: 2600

Friday, December 9, 2011

A:
200 swim/200 pull/200 kick/200 IM drill
6x50 @ 1:05 (25 fast/25 easy/kick hard on the wall until next interval)
3x100 @ 2:10 (50kick/50 swim)
8x75 w/fins @ 1:30 (25 underwater/25 swim/25 Tarzan drill)
50 easy
4x100 pull @ 1:40 (3/5 breathing pattern by 25)
300 (25 kick/25 drill/25 swim x 3)
6x75 @ 1:20 (25 free/25 non-free/25 free)
200 cool down
*3400 Total*


B:
200 swim/200 pull/200 kick
6x50 w/:10 rest (25 fast/25 easy/:10 seconds kick hard on the wall)
3x100 w/:30 rest (50 kick/50 swim)
6x75 w/fins w/:30 rest (25 underwater/25 swim/25 Tarzan drill)
3x100 pull w/:20 rest (3/5 breathing pattern by 25)
300 (25 kick/25 drill/25 swim x 3)
4x75 @ 1:30 (25 free/25 non-free/25 free)
100 cool down
*2600 Total*

ATTN: We have posted workouts for the next two weeks. Both Karen and Nader will not be on deck to coach these workouts. We will have a binder with these workouts printed and ready for you. If you have any questions please see Jordyn or Allison in Aquatics.

Wednesday, December 7, 2011

A:
FINS ON -
500 warm up
4x50 kick @ :55
4x50 drill (25 right arm/25 left arm) @ :55
4x50 drill (catch-up with stick or single paddle) @ :55
- FINS OFF
4x50 drill (25 fist drill/25 swim) @ :55
4x50 descend 1-4 @ :55
3x150 @ 2:30(50 FAST/50 easy/50 non-free)
4x75 @ 1:15 (25 FAST/25 easy/25 FAST)
3x150 pull @ 2:30 (50 FAST/50 easy/50 breathing every 5)
4x75 @ 1:20 (50 easy swim/25 FAST kick)
4x75 @ 1:15 (25 easy/25 FAST/25 easy)
200 cool down
*3500 Total*


B:
FINS ON -
400 warm up
4x50 kick w/:15 rest
4x50 drill (25 right arm/25 left arm) w/:15 rest
4x50 drill (catch-up with stick or single paddle) w/:15 rest
- FINS OFF
4x50 drill (25 fist drill/25 swim) w/:15 rest
3x150 w/:30 rest (3x:25 FAST/25 easy)
4x75 w/:20 rest (50 easy swim/25 FAST kick)
3x150 pull w/:30 rest (3x:25 FAST/25 easy)
100 cool down
*2500 Total*

Monday, December 5, 2011

A:
500 warm up
6x50 @ 1:10 (kick/drill)
4x250 @ 4:00 (100 free/50 non-free/100 free)
12x25 @ :40 4x:(2 drill, 1 build to FAST!)
3x200 swim @ 3:15 (50 easy/50 medium/50 strong/50 FAST!)
8x75 @ 1:20 pull (3/5/3 breathing pattern by 25)
2x(2 starts and 2 turns)
200 cool down
*3500 Total*

B:
400 warm up
6x50 w/:20 sec rest (kick/drill)
4x200 w/:30 sec rest (150 free/50 non-free)
12x25 w/:15 sec rest 4x:(2 drill, 1 build to FAST!)
3x200 pull w/:30 sec rest (50 easy/50 medium/50 strong/50 FAST!)
100 cool down
*2500 Total*