A:
10 minute warm up
5x50 kick @ 1:10 (odds: easy, evens: SPRINT KICK!)
5x50 drill @ :55 (your choice of freestyle drill)
5x50 swim @ :45 (odds: 25 easy/25 FAST!, evens: 25 FAST!/25 easy)
10x100 pull (4 @ 1:30, 3 @ 1:25, 2 @ 1:20, 1 @ 1:15)
100 easy swim recovery
10x75 @ 1:30 (25ez/25med/25 FAST/kick HARD on wall until next interval)
100 easy swim recovery
8x50 @ 1:00 (kick FAST underwater as far as possible/swim the rest easy)
200 cool down
Total *3300 + warm up
B:
10 minute warm up
4x50 kick w/:30 sec rest (odds: easy, evens: SPRINT KICK!)
4x50 drill w/:30 sec rest (your choice of freestyle drill)
4x50 swim w/:30 sec rest (odds: 25 easy/25 FAST!, evens: 25 FAST!/25 easy)
5x100 pull w/:20 sec rest (long, smooth strokes!)
100 easy swim recovery
6x75 (25ez/25med/25 FAST/kick on wall for :15 seconds…rest :30 sec)
100 easy swim recovery
4x50 w/:30 sec rest (kick underwater as far as possible/swim the rest easy)
100 cool down
Total *2050 + warm up
Wednesday, April 25, 2012
Monday, April 23, 2012
A:
500 Choice warm up
10x50 @ :60 (kick/drill by 25)
6x50 @ :60 (descend 1-3 and 4-6)
3x200 @ 3:45 (150 free/50 non free)
3x200 @ 3:30 (strong pull)
3x200 @ 3:30 (negative split @ 100 wall)
6x25 @ :35 EZ drill
3x150 w/ :20sr (3/5/7 BP by 50)
100 Cool Down
Total *3800
B:
500 Choice warm up
8x50 w/ :15sr (kick/drill by 25)
6x50 w/ :20sr (descend 1-3 and 4-6)
2x200 w/ :20sr (150 free/50 non free)
2x200 w/ :20sr (negative split @ 100 wall)
8x25 @ :45 EZ drill
100 cool down
Total *2700
500 Choice warm up
10x50 @ :60 (kick/drill by 25)
6x50 @ :60 (descend 1-3 and 4-6)
3x200 @ 3:45 (150 free/50 non free)
3x200 @ 3:30 (strong pull)
3x200 @ 3:30 (negative split @ 100 wall)
6x25 @ :35 EZ drill
3x150 w/ :20sr (3/5/7 BP by 50)
100 Cool Down
Total *3800
B:
500 Choice warm up
8x50 w/ :15sr (kick/drill by 25)
6x50 w/ :20sr (descend 1-3 and 4-6)
2x200 w/ :20sr (150 free/50 non free)
2x200 w/ :20sr (negative split @ 100 wall)
8x25 @ :45 EZ drill
100 cool down
Total *2700
Friday, April 20, 2012
A:
500 swim
4x50 @ :60 (sailboat drill)
8 minutes kick 2x[:60ez, 2x(:30 hard, :30ez), 3x(:10ez/:10hard)]
100 easy swim
6x50 @ :60 (25 tarzan drill/25 swim)
300 swim (no walls)
6x50 @ :60 (25 kick underwater fast/25 swim ez)
300 swim (no walls)
3 x [200 pull smooth @ 3:00
2x50 w/paddles only @ :60 FAST!]
4xSuicides @ 2:30 (15meters fast/15 easy, 35m fast/35 easy, 50 fast)
200 cool down
Total *3550 + kick set
B:
400 swim
8 minutes kick 2x[:60ez, 2x(:30 hard, :30ez), 3x(:10ez/:10hard)]
100 easy swim
4x50 w/:20 rest (25 tarzan drill/25 swim)
300 swim (no walls)
4x50 w/:20 rest (15 kick underwater fast/35 swim ez)
300 swim (no walls)
2xSuicides w/:30 seconds rest (15meters fast/15 easy, 35m fast/35 easy, 50 fast)
100 cool down
Total *1850 + kick
500 swim
4x50 @ :60 (sailboat drill)
8 minutes kick 2x[:60ez, 2x(:30 hard, :30ez), 3x(:10ez/:10hard)]
100 easy swim
6x50 @ :60 (25 tarzan drill/25 swim)
300 swim (no walls)
6x50 @ :60 (25 kick underwater fast/25 swim ez)
300 swim (no walls)
3 x [200 pull smooth @ 3:00
2x50 w/paddles only @ :60 FAST!]
4xSuicides @ 2:30 (15meters fast/15 easy, 35m fast/35 easy, 50 fast)
200 cool down
Total *3550 + kick set
B:
400 swim
8 minutes kick 2x[:60ez, 2x(:30 hard, :30ez), 3x(:10ez/:10hard)]
100 easy swim
4x50 w/:20 rest (25 tarzan drill/25 swim)
300 swim (no walls)
4x50 w/:20 rest (15 kick underwater fast/35 swim ez)
300 swim (no walls)
2xSuicides w/:30 seconds rest (15meters fast/15 easy, 35m fast/35 easy, 50 fast)
100 cool down
Total *1850 + kick
Wednesday, April 18, 2012
A:
600 warm up (100 swim/50 kick, repeat)
4x150 @ 2:30 (100 IM/50 free)
300 pull (3/5 breathing pattern by 50)
6x50 pull @ :55 (1 FAST, 1 easy)
4 x [100 swim @ 1:45 (easy)
50 kick @ 1:15 (FAST!!)]
6xDown/Out (total 150yds)
100 easy/recovery
300 (25 kick/25 drill/25 swim, repeat)
6x100 @ 2:00 (2 IM FAST, 1 free easy)
200 cool down
Total *3750
B:
600 warm up (100 swim/50 kick, repeat)
4x100 w/:30 rest (25 drill/25 swim, repeat)
300 pull (3/5 breathing pattern by 50)
6x50 pull w/:15 rest (1 FAST, 1 easy)
3x 50's Down/Out w/:60 rest
300 (25 kick/25 drill/25 swim, repeat)
3x100 w/ :30sr (1 IM Fast!, 1 Fr EZ, 1 Choice Fast!)
100 cool down
Total *2450
600 warm up (100 swim/50 kick, repeat)
4x150 @ 2:30 (100 IM/50 free)
300 pull (3/5 breathing pattern by 50)
6x50 pull @ :55 (1 FAST, 1 easy)
4 x [100 swim @ 1:45 (easy)
50 kick @ 1:15 (FAST!!)]
6xDown/Out (total 150yds)
100 easy/recovery
300 (25 kick/25 drill/25 swim, repeat)
6x100 @ 2:00 (2 IM FAST, 1 free easy)
200 cool down
Total *3750
B:
600 warm up (100 swim/50 kick, repeat)
4x100 w/:30 rest (25 drill/25 swim, repeat)
300 pull (3/5 breathing pattern by 50)
6x50 pull w/:15 rest (1 FAST, 1 easy)
3x 50's Down/Out w/:60 rest
300 (25 kick/25 drill/25 swim, repeat)
3x100 w/ :30sr (1 IM Fast!, 1 Fr EZ, 1 Choice Fast!)
100 cool down
Total *2450
Monday, April 16, 2012
A:
500 warm up
4x100 @ 2:15 (kick/drill/swim/build by 25)
4x250 pull @ 4:30 (negative split @ 125)
5x50 @ 1:05 (25 non-free/25 free)
4x200 @ 3:50 (3/5 breathing pattern by 25)
8x25 @ :40 (descend 1-4, 5-8)
3x150 swim @ 2:40 (descend 1-3)
200 cool down
Total *3800
B:
500 warm up
4x75 w/:15 seconds rest (kick/drill/swim by 25)
3x200 pull w/:30 rest (negative split @ 100)
4x50 w/:15 rest (25 non-free/25 free)
3x150 w/:30 rest (3/5 breathing pattern by 25)
8x25 w/:20 rest (descend 1-4, 5-8)
100 cool down
Total *2350
500 warm up
4x100 @ 2:15 (kick/drill/swim/build by 25)
4x250 pull @ 4:30 (negative split @ 125)
5x50 @ 1:05 (25 non-free/25 free)
4x200 @ 3:50 (3/5 breathing pattern by 25)
8x25 @ :40 (descend 1-4, 5-8)
3x150 swim @ 2:40 (descend 1-3)
200 cool down
Total *3800
B:
500 warm up
4x75 w/:15 seconds rest (kick/drill/swim by 25)
3x200 pull w/:30 rest (negative split @ 100)
4x50 w/:15 rest (25 non-free/25 free)
3x150 w/:30 rest (3/5 breathing pattern by 25)
8x25 w/:20 rest (descend 1-4, 5-8)
100 cool down
Total *2350
Friday, April 13, 2012
A:
500 Warm Up w/ fins
5x100 @ 1:30 w/ fins (50 kick/50swim)
12x25 @ :30 IM order (2 drill/1 swim)
6x100 IM @ 2:00 (odds: regular IM, evens: reverse IM)
50 EZ
8x25 @ :30 Free (2 drill/ 2 build, repeat)
3x [4x25 Down and Outs, 200 Pull (DPS), :30sr]
100 EZ
3x [2x25 @ :30 Tarzan Drill, 100 swim @ 1:40 (no walls/turn at "T")]
200 cool down
Total *3800
B:
400 warm up with fins
4x100 w/ :30sr w/ fins (50 kick/50 swim)
12x25 w/ :10sr Free (2 drill, 2 build, repeat)
6x75 w/ :30sr (free/non free/free)
50 EZ
12x25 w/ :10sr Free (2 drill/2 build)
2x [4x25 down and outs, 200 pull ez, :30sr]
100 cool down
Total *2600
500 Warm Up w/ fins
5x100 @ 1:30 w/ fins (50 kick/50swim)
12x25 @ :30 IM order (2 drill/1 swim)
6x100 IM @ 2:00 (odds: regular IM, evens: reverse IM)
50 EZ
8x25 @ :30 Free (2 drill/ 2 build, repeat)
3x [4x25 Down and Outs, 200 Pull (DPS), :30sr]
100 EZ
3x [2x25 @ :30 Tarzan Drill, 100 swim @ 1:40 (no walls/turn at "T")]
200 cool down
Total *3800
B:
400 warm up with fins
4x100 w/ :30sr w/ fins (50 kick/50 swim)
12x25 w/ :10sr Free (2 drill, 2 build, repeat)
6x75 w/ :30sr (free/non free/free)
50 EZ
12x25 w/ :10sr Free (2 drill/2 build)
2x [4x25 down and outs, 200 pull ez, :30sr]
100 cool down
Total *2600
Wednesday, April 11, 2012
A:
10 minute choice warm up
4x50 @ :60 (25 underwater recovery drill/25 swim)
4x50 @ :60 (25 mega catch up/25 swim)
5x100 @ 1:45 (50 DPS/50 build)
6x150 Pull (2 @ 2:40, 2 @ 2:30 and 2 @ 2:20)
50 ez
14x50 swim (Fast @ :45 and EZ @ :60) [1 fast, 1 ez, 2 fast, 1ez, 3 fast, 1 ez, 4 fast, 1 ez]
4x200 @ 3:30 (50 kick w/ board, 50 pull w/ board, 100 swim)
100 cool down
Total *3450 + warm up
B:
10 minute choice warm up
6x50 w/ :15sr (25drill/25swim)
4x100 w/ :20sr (50dps/50build)
4x100 pull w/ :20sr (descend 1-4)
50 EZ swim
10x50 swim w/ :20sr (1 fast, 1 ez, repeat)
2x200 w/ :30sr (50 kick w/ board, 50 pull w/ board, 100 swim)
100 cool down
Total *2150 + warm up
10 minute choice warm up
4x50 @ :60 (25 underwater recovery drill/25 swim)
4x50 @ :60 (25 mega catch up/25 swim)
5x100 @ 1:45 (50 DPS/50 build)
6x150 Pull (2 @ 2:40, 2 @ 2:30 and 2 @ 2:20)
50 ez
14x50 swim (Fast @ :45 and EZ @ :60) [1 fast, 1 ez, 2 fast, 1ez, 3 fast, 1 ez, 4 fast, 1 ez]
4x200 @ 3:30 (50 kick w/ board, 50 pull w/ board, 100 swim)
100 cool down
Total *3450 + warm up
B:
10 minute choice warm up
6x50 w/ :15sr (25drill/25swim)
4x100 w/ :20sr (50dps/50build)
4x100 pull w/ :20sr (descend 1-4)
50 EZ swim
10x50 swim w/ :20sr (1 fast, 1 ez, repeat)
2x200 w/ :30sr (50 kick w/ board, 50 pull w/ board, 100 swim)
100 cool down
Total *2150 + warm up
Monday, April 9, 2012
A:
500 Choice Warm up
3x300 w/ :30sr (50 kick/100 swim, repeat)
3x250 Pull @ 4:30 (strong effort)
1x300 (kick, drill, swim by 25)
3x200 @ 3:45 (25 non-free/75 free, repeat)
6x100 swim @ 1:45 (descend 1-3 and 4-6)
200 cool down
Total *3800
B:
400 Choice Warm up
2x300 w/ :30sr (50 kick/100 swim, repeat)
3x200 Pull w/ :20 sr (strong effort)
3x150 w/ :20sr (50 free/50 non free/50 free)
4x100 swim w/ :15sr (descend 1-4)
100 cool down
Total *2550
500 Choice Warm up
3x300 w/ :30sr (50 kick/100 swim, repeat)
3x250 Pull @ 4:30 (strong effort)
1x300 (kick, drill, swim by 25)
3x200 @ 3:45 (25 non-free/75 free, repeat)
6x100 swim @ 1:45 (descend 1-3 and 4-6)
200 cool down
Total *3800
B:
400 Choice Warm up
2x300 w/ :30sr (50 kick/100 swim, repeat)
3x200 Pull w/ :20 sr (strong effort)
3x150 w/ :20sr (50 free/50 non free/50 free)
4x100 swim w/ :15sr (descend 1-4)
100 cool down
Total *2550
Wednesday, April 4, 2012
Friday, April 6, 2012
We are searching for a name for our Master's Swim Team. If you have an idea please post below. So far, Allison and Jordyn have come up with The Tides...
Friday, April 6, 2012
A:
600 warm up (200 swim/100 kick, repeat)
6x50 @ 1:10 (kick/swim, drill/swim, swim/build by 25)
4x150 swim @ 2:45 (descend 1-4)
6x50 @ 1:15 (non-free/free by 25)
4x150 pull @ 2:45 (3/5/3 breathing pattern by 50)
6x50 @ 1:10 (Tarzan drill/swim by 25)
4x150 swim @ 3:00 (NO Walls!)
200 cool down
*3500 Total*
B:
600 warm up (200 swim/100 kick, repeat)
4x50 w/:15 rest (kick/swim, drill/swim, swim/build by 25)
3x150 swim w/:20 rest (descend 1-3)
4x50 w/:15 rest (non-free/free by 25)
4x50 @ 1:10 (Tarzan drill/swim by 25)
3x150 swim w/:30 rest (NO Walls!)
200 cool down
*2300 Total*
600 warm up (200 swim/100 kick, repeat)
6x50 @ 1:10 (kick/swim, drill/swim, swim/build by 25)
4x150 swim @ 2:45 (descend 1-4)
6x50 @ 1:15 (non-free/free by 25)
4x150 pull @ 2:45 (3/5/3 breathing pattern by 50)
6x50 @ 1:10 (Tarzan drill/swim by 25)
4x150 swim @ 3:00 (NO Walls!)
200 cool down
*3500 Total*
B:
600 warm up (200 swim/100 kick, repeat)
4x50 w/:15 rest (kick/swim, drill/swim, swim/build by 25)
3x150 swim w/:20 rest (descend 1-3)
4x50 w/:15 rest (non-free/free by 25)
4x50 @ 1:10 (Tarzan drill/swim by 25)
3x150 swim w/:30 rest (NO Walls!)
200 cool down
*2300 Total*
Wednesday, April 4, 2012
A:
400 swim choice
300 pull easy
200 kick choice
100 drill
8x50 @ :60 (25 fast/25 easy/kick on wall until :60)
14x50 (Fast @ :50, EZ @ 1:10)
(1 Fast, 1 Easy, 2 Fast, 1 Easy, 3 Fast, 1 Easy, 4 Fast, 1 Easy)
4x100 @ 1:45 (Pull - 3/5 BP by 25)
9x75 (Fast @ 1:15, Easy @ 2:00)
4x100 @ 1:45 (Pull - 3/5 BP by 25)
200 Cool Down
Total *3800
B:
200 Swim Choice
200 Pull Easy
200 Kick Choice
200 Free, Drill
6x50 (swim 50, kick on wall for :15sec, rest for :15sec)
12x50 w/ :20 sr (2 swim, 2 pull, repeat)
6x75 w/ :30sr (25 ez swim, 25 drill, 25 fast)
200 cool down
Total *2350
400 swim choice
300 pull easy
200 kick choice
100 drill
8x50 @ :60 (25 fast/25 easy/kick on wall until :60)
14x50 (Fast @ :50, EZ @ 1:10)
(1 Fast, 1 Easy, 2 Fast, 1 Easy, 3 Fast, 1 Easy, 4 Fast, 1 Easy)
4x100 @ 1:45 (Pull - 3/5 BP by 25)
9x75 (Fast @ 1:15, Easy @ 2:00)
4x100 @ 1:45 (Pull - 3/5 BP by 25)
200 Cool Down
Total *3800
B:
200 Swim Choice
200 Pull Easy
200 Kick Choice
200 Free, Drill
6x50 (swim 50, kick on wall for :15sec, rest for :15sec)
12x50 w/ :20 sr (2 swim, 2 pull, repeat)
6x75 w/ :30sr (25 ez swim, 25 drill, 25 fast)
200 cool down
Total *2350
Monday, April 2, 2012
A:
800 Warm Up (200swim/200kick/200pull/200swim)
10x25 swim @ :25
Main Set: 3x500 broken as:
200 pull smooth @ 3:10
150 swim build @ 2:20
100 swim strong @ 1:30
50 swim FAST @ :40
50 EZ recovery w/ :60 sr b/w each 600
6x75 @ 1:30 (odds: kick/drill/swim, evens: fly/bk/brst)
4x150 @ 2:30 (50 free, 50 IM order, 50 free)
Total *3900
B:
400 warm up (100 swim/ 100 kick/ 100 pull/ 100 swim)
8x25 swim w/ :20sr (descend 1-4 and 5-8)
Main Set: 3x400 broken as...
200 pull smooth w/ :20sr
100 swim build w/ :15sr
50 swim fast w/ :05sr
50 EZ recovery @ 2:00
6x75 w/ :20sr rest (kick, drill, swim by 25)
100 cool down
Total *2350
800 Warm Up (200swim/200kick/200pull/200swim)
10x25 swim @ :25
Main Set: 3x500 broken as:
200 pull smooth @ 3:10
150 swim build @ 2:20
100 swim strong @ 1:30
50 swim FAST @ :40
50 EZ recovery w/ :60 sr b/w each 600
6x75 @ 1:30 (odds: kick/drill/swim, evens: fly/bk/brst)
4x150 @ 2:30 (50 free, 50 IM order, 50 free)
Total *3900
B:
400 warm up (100 swim/ 100 kick/ 100 pull/ 100 swim)
8x25 swim w/ :20sr (descend 1-4 and 5-8)
Main Set: 3x400 broken as...
200 pull smooth w/ :20sr
100 swim build w/ :15sr
50 swim fast w/ :05sr
50 EZ recovery @ 2:00
6x75 w/ :20sr rest (kick, drill, swim by 25)
100 cool down
Total *2350
Friday, March 30, 2012
Warm Up
4x100Fr/50Bk (total 600)
3x
[2x50 NF Build @ :60
2x25 Fr Sprint @ :35
2x50 NF K @ 1:10
2x25 Fr Sprint @ :35]
Main Set
5x
[175 Build @ 2:30
75 w/ 90% effort @ 1:15
50 w/ 100% effort @ :35
100EZ (25 back/50 free/25 back)]
ODDS: Free
EVENS: Non Free, IM or Pull
200 Cool Down
Total *3700
B:
Warm Up
4x100Fr/50Bk (total 600)
2x
[2x50 NF Build w/ :15sr
2x25 Fr Sprint w/ :10sr
2x50 NF K w/ :15sr
2x25 Fr Sprint w/ :15sr]
Main Set
3x
[175 Build w/ :20sr
75 w/ 90% effort w/ :15sr
50 w/ 100% effort w/ :05sr
100EZ (25 back/50 free/25 back)]
ODDS: Free
EVENS: Pull
100 Cool Down
Total *2500
4x100Fr/50Bk (total 600)
3x
[2x50 NF Build @ :60
2x25 Fr Sprint @ :35
2x50 NF K @ 1:10
2x25 Fr Sprint @ :35]
Main Set
5x
[175 Build @ 2:30
75 w/ 90% effort @ 1:15
50 w/ 100% effort @ :35
100EZ (25 back/50 free/25 back)]
ODDS: Free
EVENS: Non Free, IM or Pull
200 Cool Down
Total *3700
B:
Warm Up
4x100Fr/50Bk (total 600)
2x
[2x50 NF Build w/ :15sr
2x25 Fr Sprint w/ :10sr
2x50 NF K w/ :15sr
2x25 Fr Sprint w/ :15sr]
Main Set
3x
[175 Build w/ :20sr
75 w/ 90% effort w/ :15sr
50 w/ 100% effort w/ :05sr
100EZ (25 back/50 free/25 back)]
ODDS: Free
EVENS: Pull
100 Cool Down
Total *2500
Wednesday, March 28, 2012
A:
900 warm up [3 x (200swim/50kick/50drill)]
6x50 @ :55 (tarzan drill/swim by 25)
10x25 @ :30 (2x descend stroke count 1-4 and 5 FAST)
2x [200 pull @ 3:00, 150 swim @ 2:15 (3/5/7 BP by 50), 100 Build @ 1:30 and 50 FAST @ 1:15]
6x50 @ :55 (fist drill / swim by 25)
10x25 @ :30 (2x descend stroke count 1-4 and 5 FAST)
1x [200 pull @ 3:00, 150 swim @ 2:15 (3/5/7 BP by 50), 100 Build @ 1:30 and 50 FAST @ 1:15]
200 cool down
Total *3700
B:
600 warm up (2x 200 swim/50 kick/50 drill)
6x50 w/ :15 sr (tarzan drill/swim by 25)
10x25 w/ :15sr (2x descend stroke count #1-4 and FAST #5)
3x [200 pull w/ :30sr, 4x25 w/ :15sr (descend stroke count 1-4), 2x25 FAST! w/ :20sr]
6x50 w/ :20 sr (fist drill/swim by 25)
100 cool down
Total *2600
900 warm up [3 x (200swim/50kick/50drill)]
6x50 @ :55 (tarzan drill/swim by 25)
10x25 @ :30 (2x descend stroke count 1-4 and 5 FAST)
2x [200 pull @ 3:00, 150 swim @ 2:15 (3/5/7 BP by 50), 100 Build @ 1:30 and 50 FAST @ 1:15]
6x50 @ :55 (fist drill / swim by 25)
10x25 @ :30 (2x descend stroke count 1-4 and 5 FAST)
1x [200 pull @ 3:00, 150 swim @ 2:15 (3/5/7 BP by 50), 100 Build @ 1:30 and 50 FAST @ 1:15]
200 cool down
Total *3700
B:
600 warm up (2x 200 swim/50 kick/50 drill)
6x50 w/ :15 sr (tarzan drill/swim by 25)
10x25 w/ :15sr (2x descend stroke count #1-4 and FAST #5)
3x [200 pull w/ :30sr, 4x25 w/ :15sr (descend stroke count 1-4), 2x25 FAST! w/ :20sr]
6x50 w/ :20 sr (fist drill/swim by 25)
100 cool down
Total *2600
Monday, March 26, 2012
A:
500 warm up
4x50 kick @ 1:15
4x50 drill @ 1:10
4x50 build @ 1:05
4x100 swim @ 1:40 (strong effort)
2x200 pull @ 3:00 (smooth)
4x100 swim @ 1:35 (strong effort)
2x200 pull @ 3:00 (smooth)
4x100 swim @ 1:30 (strong effort)
2x200 pull @ 3:00 (smooth)
8x25 @ :30 (descend stroke count by one on #1-4 and 5-8)
100 cool down
Total *3800
B:
400 warm up
4x50 kick w/ :15sr
4x50 drill w/ :15sr
4x50 build w/ :15sr
3x100 swim w/ :15sr (strong effort)
200 pull w/ :30sr (smooth)
3x100 swim w/ :15sr (strong effort)
200 pull w/ :30sr (smooth)
3x100 swim w/ :15sr (strong effort)
200 pull w/ :30sr (smooth)
100 cool down
Total *2600
500 warm up
4x50 kick @ 1:15
4x50 drill @ 1:10
4x50 build @ 1:05
4x100 swim @ 1:40 (strong effort)
2x200 pull @ 3:00 (smooth)
4x100 swim @ 1:35 (strong effort)
2x200 pull @ 3:00 (smooth)
4x100 swim @ 1:30 (strong effort)
2x200 pull @ 3:00 (smooth)
8x25 @ :30 (descend stroke count by one on #1-4 and 5-8)
100 cool down
Total *3800
B:
400 warm up
4x50 kick w/ :15sr
4x50 drill w/ :15sr
4x50 build w/ :15sr
3x100 swim w/ :15sr (strong effort)
200 pull w/ :30sr (smooth)
3x100 swim w/ :15sr (strong effort)
200 pull w/ :30sr (smooth)
3x100 swim w/ :15sr (strong effort)
200 pull w/ :30sr (smooth)
100 cool down
Total *2600
Friday, March 23, 2012
A:
Warm Up
100 Free/50 Kick/100 Drill/50 Kick (two times)
Main Set
8x50 @ :50
1.) 8 strokes of each wall FAST!
2.) middle 25 FAST!
3.) All FAST!
4.) All EZ, repeat
6x100 @ 1:45 - Aerobic Pulling, slight descend to strong from 1-3 and 4-6. Take :30sr before next set.
8x50 - same as above
2x300 - Aerobic 2x(50 head up free/50 fast brst pull w/ fast flutter kick/50 back)
6x100 IM - Aerobic (swim free FAST!)
8x50 - same as above
100 cool down
Total *4100
B:
Warm Up
100 Free/50 Kick/100 Drill/50 Kick
Main Set
8x50 w/ :15sr
1.) 8 strokes of each wall FAST!
2.) middle 25 FAST!
3.) All FAST!
4.) All EZ, repeat
6x100 w/ :20sr - Aerobic Pulling, slight descend to strong from 1-3 and 4-6. Take :30sr before next set.
8x50 - same as above
300 Aerobic Pull w/ :45sr
8x50 - same as above
100 cool down
Total *2500
Warm Up
100 Free/50 Kick/100 Drill/50 Kick (two times)
Main Set
8x50 @ :50
1.) 8 strokes of each wall FAST!
2.) middle 25 FAST!
3.) All FAST!
4.) All EZ, repeat
6x100 @ 1:45 - Aerobic Pulling, slight descend to strong from 1-3 and 4-6. Take :30sr before next set.
8x50 - same as above
2x300 - Aerobic 2x(50 head up free/50 fast brst pull w/ fast flutter kick/50 back)
6x100 IM - Aerobic (swim free FAST!)
8x50 - same as above
100 cool down
Total *4100
B:
Warm Up
100 Free/50 Kick/100 Drill/50 Kick
Main Set
8x50 w/ :15sr
1.) 8 strokes of each wall FAST!
2.) middle 25 FAST!
3.) All FAST!
4.) All EZ, repeat
6x100 w/ :20sr - Aerobic Pulling, slight descend to strong from 1-3 and 4-6. Take :30sr before next set.
8x50 - same as above
300 Aerobic Pull w/ :45sr
8x50 - same as above
100 cool down
Total *2500
Wednesday, March 21, 2012
Due to lightening we could not swim. We met in the gym and did TRX with Michael.
Monday, March 19, 2012
A:
600 Choice Warm Up
12x50 Swim (4 @ :55, 4 @ :50, 4 @ :45)
2x [300 Pull @ 5:15,
2x150 Pull @ 2:35]
6x50 @ 1:15 (odds: fly/back, evens: brst/fr by 25)
4x150 w/ fins @ 2:30 (100 swim/50 kick)
200 cool down
Total *3500
B:
500 Choice
8x50 swim w/ :15sr (2 drill, 2 swim w/ perfect technique)
300 Pull w/ :30 sr
3x100 swim w/ :15sr
6x50 w/ :15sr (25fr/25non fr)
300 Pull w/ :30sr
3x100 swim w/ :15sr
100 cool down
Total *2500
600 Choice Warm Up
12x50 Swim (4 @ :55, 4 @ :50, 4 @ :45)
2x [300 Pull @ 5:15,
2x150 Pull @ 2:35]
6x50 @ 1:15 (odds: fly/back, evens: brst/fr by 25)
4x150 w/ fins @ 2:30 (100 swim/50 kick)
200 cool down
Total *3500
B:
500 Choice
8x50 swim w/ :15sr (2 drill, 2 swim w/ perfect technique)
300 Pull w/ :30 sr
3x100 swim w/ :15sr
6x50 w/ :15sr (25fr/25non fr)
300 Pull w/ :30sr
3x100 swim w/ :15sr
100 cool down
Total *2500
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