Thursday February 20, 2014

Thursday 2-20-2014

100 Swim / 50 Kick

100 Swim / 50 Drill

100 Swim / 50 Pull

Repeat 50/50 for each. / 750M total warmup

8x100 IM (150) "quarters" -- 4th, 3rd, 2nd, 1st 25 fast, x2

3x150 fins / paddles (rest 45) "thirds" -- 3rd, 2nd, 1st 50 fast

5x

50 Stroke Drill (55)

50 Free Swim (55) -- strong

25 Stroke Swim (40) -- stronger

3x25 easy (40)

100 swim down

3-4 strong turns

Tuesday February 18, 2014

Tuesday February 18, 2014

300 Free
200 IM Drill or Swim
100 Pull

8x50 (1)
25 free, 25 Stroke Drill (odds)
25 free, 25 Stroke Swim (evens)
Two of each

3x:
50 Free or pull (40) strong
50 easy (55)

3x:
25 Free (30)
25 Stroke* (40)
25 Free (40)
15M Stroke* (30) plus easy to wall
50 easy (110)

3x:
50 Free (45)
50 Stroke* (55)
25 Free (35)
25 Stroke** (35)
100 easy (210)

450 fins -- 75 free, 50 stroke drill or swim*, 25 stroke swim**

2-3 starts plus easy swimming 

Monday February 16, 2014

Monday February 16, 2014
SCM

5x200 SKPS

9x100 Kick- Swim x50
3-(145)
3-(140)
3-(135)
Kick breast plus swim free (or kick choice plus swim choice!)

12x25 (40)
Free, stroke drill, stroke swim -  "3 of each"

6x75 pull (120) 3-5-fast x25
1x100 easy/ stroke drill


3x:
A. 2x25 Chute (45) odds free or fly; evens breast
B. 1x50 fins free or dolphin pull (130)
C. 1x25 cord swim plus 25 easy (130)

100 loosen

Fins:
4x75 (120)- #4 fast*
5x50 (1)- #5 fast**
8x25 (45)- #8 fast***

200 easy

Saturday February 15, 2014

Saturday February 15, 2014
SCM

3x:
100 Swim Free (140)
50 Kick (1)
100 Back - Breast (150) -- swim or drill
50 Pull (1)

16x25 (45) -- 2 single arm free, 2 single arm breast

1x200 -- 25 free 5th plus 25 breaststroke on your back

1x200 pull (3) 5th
1x150 pull (220) negative split
1x100 pull (140) 5th
1x50 pull (--) strong

8x75 (130) -- every 4th stroke*
12x50 (105) -- every 3rd stroke*
16x25 (40) -- every other stroke*
Breaststrokers do 75 as 2on2under with open turns; 50s breast with fast flip turns

500 (50 free plus 25 fly or breast drill, rest, 25 underwater pull outs). Shoot for 4!

Thursday February 13, 2014

Thursday February 13, 2014
LCM

5x200 SKIPS

Kick:
300 breast (50 ride the kick plus 25 egg beater)
Rest 60
4x50 (120) -- 4 fly kicks plus 3 breast kicks -- strong but not hard (rhythmic)
Rest 60
3x50 (115) -- fly moderate, breast fast!, fly fast!
1x50 easy

1x200 (last 15m into each wall is fast build to finish)

Pull:
4x100 (140) 3.5.7.5 by 50
4x50 (50) Faster than 100s
Rest 60
3x50 fast!
150 easy

20x50
5- (55)
5- (50)
5- (55)
Rest 40
5- (45)

200 easy with underwater turns

Wednesday February 12, 2014

Wednesday February 12, 2014
SCM

3x: 100 Swim Free, 100 kick mix, 100 FreeIM, 100 Pull

16x25 (35) -- 3 drill, 1 swim....4 of each

Vertical Kick: 4x 15/45 plus 3x 10/50--- all dolphin kick!

8x25 (40) -- 3 drill, 1 swim.....choice strokes

3x: stretch cord 25 plus 25 easy (1:40)

200 Loosen

16x25 Chute -- all strong effort!
4- (1)
4--(55)
4--(1)
4--(50)
Contrast this set with Monday's set- get into the idea that you are spending 15 straight minutes working hard with resistance.  It will get tough, so get going!
Odds Free plus evens Stroke would be appropriate.

100 Loosen

4x75 (140) -- pick a 25 fast

200 easy

3 starts!

Monday Febrary 10, 2014

Monday February 10, 2014
SCM

3x: 100 Free / 100 kick non Brst / 100 FreeIm / 100 kick Brst

3x150 Brst kick (rest 40) ride the kick!

6x phantom wall (50) -- 3 kick-kick, 3 kick-swim

8x25 drill/swim (40) -- 2 of each

Repeat 3x ....(4:00) per station (36 minute set)
Station 1: vertical kick 4x 15 on/30 off
Station 2: 4x25 (45) one free plus one stroke with chute
Station 3: fins 3x50 (1) one kick, one swim, one kick or swim

200 easy