Saturday, July 9, 2011

SHORT AND SWEET THIS MORNING!

A:

400 Swim
300 Pull
200 Kick
100 Build

50 back or breast 1:00
100 back or breast 2:00
200 back or breast 3:30
500 Free descend by 100 8:00
200 IM swim 3:45
100 IM swim 2:15
50 from the blocks choice of stroke other than free

200 easy

B:

400 Swim
200 Kick
200 Pull

6x50 Free :20
12x25 Drill Choice :10
6x50 Odds- free
Evens- Back or Breast :25
12x25 Swim :10

200 Easy

Friday, July 8, 2011

A:
500 warm up
4x50 @ 1:05 (25 right arm, 25 left arm)
4x50 @ :60 (25 catch up, 25 fingertip drag)
4x50 @ :60 (25 Tarzan, 25 6-3-6 drill)
4x50 @ :60 (25 fist drill, 25 underwater recovery)
4x50 @ :60 (25 drill IM order, 25 free drill)
5x300 @ 5:00 (100 free, 100 IM, 100 free)
6x100 pull @ 1:40 (3/5, 3/7, 3/9 breathing pattern by 50)
200 cool down
*3800 Total*

C:
400 warm up
4x50 w/:15 sec rest (25 right arm, 25 left arm)
4x50 w/:15 sec rest (25 catch up, 25 fingertip drag)
4x50 w/:15 sec rest (25 Tarzan, 25 6-3-6 drill)
4x50 w/:15 sec rest (25 fist drill, 25 underwater recovery)
6x100 w/:40 sec rest (75 free, 25 non-free)
100 easy
4x100 pull w/:30 rest (3/5/3/7 breathing pattern by 25)
100 cool down
*2400 Total*

Thursday, July 7, 2011

Keep up the good work in the pool!

A:

400 Swim
300 Pull
200 Kick
100 Build

200 IM Drill 3:15
4x100 1x stroke 25-kick 50-drill 25-swim 2:00
200 IM Swim 3:15

8x50 :50 free make the interval
8x25 :40 drill fly
4x50 1:10 Fly Swim
4x25 :40 drill Breast
4x100 2:30 Breast Swim

500 Pull DPS

200 Cool-down



B:

600 Swim
200 Kick
200 Swim stroke other than free

12x25 Breast drill :30
6x50 Breast swim :20
3x100 Free Swim :15
2x100 IM Swim :15
4x50 1xstroke :20
8x25 2 of each stroke :30

200 cool down

Wednesday, July 6, 2011

A:
700 choice warm up
8x50 @ 1:05 (easy 25, get out, dive in, sprint 12.5y, easy 12.5y, kick hard on wall until next repetition)
12x100 swim (3 @ 1:40, 3 @ 1:35, 3 @ 1:30, 3 @ 1:25)
100 easy
3 x [200 pull smooth @ 3:00, 3x50 swim @ :60 (descend 1-3 to SPRINT!),
50 easy @ 1:15]
300 cool down (100 swim/50 kick)
*3900 Total*

B:
500 choice warm up
6x50 w/:15 seconds rest (easy 25, get out, dive in, sprint 12.5y, easy 12.5y, kick hard on wall for :10 seconds)
12x50 swim w/:15 rest (4 easy, 4 medium, 4 strong effort)
3 x [100 pull smooth w/:20 rest
4x25 swim @ :50 (descend 1-4 to SPRINT!)
50 easy w/:30 rest]
300 cool down (100 swim/50 kick)
*2500 Total*

Tuesday July 5, 2011

I will forgive everyone for not coming this morning because yesterday was the fourth!

A:
800 swim
200 IM drill

3x300 Descend free 5:00
2x100 IM swim 1:50
3x500 8:00
1-Pull
2-Swim
3-10 second rest after each 100
200 Cool-down

B:

500 Swim
300 Pull
200 IM drill
100 Build

FIN SET
2x200 kick free :30
3x100 descend free :20
2x200 kick back :30
3x100 descend back :20
2x200 kick fly
3x100 descend IM :20

200 easy

Saturday, July 2, 2011

WARM-UP-
200 swim/200 kick/200 pull
MAIN SET A-
12 x 50 @ 1:10 -3 of each stroke - descend 1-3 each stroke
RECOVERY SET-
200 swim
MAIN SET B-
8 x 50 @ 1:05 -2 of each stroke - 1 FAST!/1 EZ
RECOVERY SET-
200 swim
MAIN SET C-
4 x 50 @ 1:00 -1 of each stroke - 80% effort
RECOVERY SET-
200 swim
MAIN SET D-
4 x 25 @ :30 -1 of each stroke - FAST!
COOL-DOWN-
200 swim

TOTAL = 2700

Friday, July 1, 2011

A:
600 warm up (150 swim/50 kick)
12x50 drill @ 1:05 (4: catch-up, 4: fist drill, 4: sailboat drill)
5x100 kick w/fins @ 1:40
5x100 @ 1:45 (15 yards streamline kick/35yds distance per stroke/50yds BUILD to FAST!)
9x50 @ :60 (2 easy, 1 FAST!)
100 easy
3 x [150 FAST @ 2:00, 100 recovery @ 2:30]
300 cool down
*3800 Total*

B:
400 warm up (150 swim/50 kick)
12x50 drill w/:20 seconds rest (4: catch-up, 4: fist drill, 4: sailboat drill)
5x100 kick w/fins w/:30 sec rest
5x100 w/:40 sec rest (15 yds streamline kick/35yds distance per stroke/50yds BUILD to FAST!)
100 cool down