Tuesday December 31, 2013

Tuesday December 31, 2013
SCM

4x50 Free (55)
4x50 Kick (105)
4x50 Drill (1)
Repeat... 3 of each, then 2 of each

Kick: 300-200-150-100 (rest 40 between).  300 and 150 are breast, ride the kick; 200 and 100 are Free or back, work it.

4x: Easy 75, rest 20, build strong 25

4x100 (150) -- 25 free, 25 stroke kick, 25 stroke drill, rest to (120), 25 stroke swim
4x100 (155) -- same way, rest until (125)
4x100 (2) -- same way, rest until (130)
You can swim the same stroke for 12, or switch with each set of 4.

100 easy

4 fast turns and 3 fast starts (take enough rest to go pretty fast on these)

Monday December 30, 2013

Monday December 30, 2013
SCM

Practice focus: Kick, Pull, Free Aerobic

5x200 SKIPS

9x50 (105) -- build the stroke swims
#1 15 free, 20 drill, 15 Stroke Swim
#2 15 drill, 20 Stroke swim, 15 free
#3 15 Stroke Swim, 20 free, 15 drill

Kick: 12x50 (105) descend 1-4 x3

300 Drills: 25 free swim, 25 stroke drill, 25 back, rest 15, 25 stroke swim

Pull: 9x50 (1) 3rd, 5th, 7th

Swim: 12x100 free: 3 (140), 3 (135), 3 (140), rest 40, 3 (130)
Work the 100s on 135 and 130; cruise the 100s on 140

200 easy

Friday December 27, 2013

Friday December 27, 2013
SCM

3x:
150 Free
100 Kick
50 Stroke Drill
rest 20-30 between

18x25 (40) Free, Stroke Drill, Stroke Swim -- 2 rounnds of each: Fly, Back, Breast

4x:
1x100 Breast Kick (210)
2x25 Breast Pull (40)

8x50 Free Pull 
4 -- 3/3 breaths per 25 (1)
4 -- 3/2 breaths per 25 (1)

30x50 (1) -- odds Free + evens Breast*
for an extra challenge, do the Breast 50s with flipturns
Goal: accumulate fast 50s (15x50 is more than our usual amount of "fast swimming", so the goal is not to repeat your fastest 50s of the season, but get within a second or two -- and do it 15x.)

200 easy
 

Thursday December 26, 2013

Thursday December 26, 2013
SCM

Practice Focus: Resistance Training

5x200 SKIPS

8x phantom wall (55) -- 4 kick-kick + 4 kick-swim
optional -- use fins for final 4

8x25 (40) Drill/Swim -- 2 of each


Stations: 3 times through {4:30 per round}

Station 1:
Vertical Kick: 3x {20 on 40 off}  -- {3:00}

Station 2:
Cord: 2x25 (1:30) -- {3:00}

Station 3:
FINS: 4x25 (:45) -- {3:00}

This circuit will take 40:30.  Each station takes 3:00, and you have 4:30 total to get into the next station. 

Swim Down is your choice today!

Tuesday December 24, 2013

Tuesday December 24, 2013
SCM

300 Free (Rest 60) + 9x50 Kick (110, 105, 1 x3)
Rest 60
200 Free IM (Rest 60) + 6x50 Pull (50, 45 x3)
Rest 60
100 Free (Rest 40) + 3x50 Drill (105) 1 of each

12x25 (40) #1 Drill / #2 20M Build / #3 Drill / #4 15M Build

Pull: 200 (315) Negative + 150 (225) 5th  + 100 (135) Negative + 50 (1) 5th

200 Free IM (320)
4x75 Backstroke (130)
200 Free IM (320)
4x50 Backstroke (105)
200 Free IM (320)
4x25 Backstroke (40)

200 easy

3-4 Starts or 5-6 Turns

Monday December 23, 2013

Monday December 23, 2013
Short Course Meters

Practice Focus: Kicking, Pulling, Aerobic Freestlye

400 Free {50R 50L} breathe to the Right, then the Left
300 Kick {your choice}
200 Free IM {Free-Back-Breast-Free}
100 Kick {your choice}

12x50 Kick (105) -- 3 of each. 2 Moderate + 1 Stong Build

1x300 {25 Free + 25 Back + 25 Stroke Drill + rest 15 + 25 Stroke Swim

8x50 Pull (55) -- 2x:  50 5th, 50 7th, 50 4th, 50 Fast

1x200 Free (310) "pink" pace
2x150 Free (220) "pinkish-red pace"   
Rest 60
10x100 Free (130) "red pace"   

200 easy with underwater turns at one end

Saturday December 2013

Saturday December 21, 2013
SCM

1x300 Free IM (5)
3x100 Kick (210) -- mixed
1x200 Free IM (350) -- double pullouts
4x50 Pull (55) -- Negative Split

4x25 (1) -- pullouts (can you do it in 3 pullouts?)
4x25 (45) -- single arm Free
4x25 (45) -- single arm Breast
4x25 (35) -- Back, double arm Back x2

3x200 (320) -- 5th {turns count for 2 strokes}

9x50 (105) -- #1 Fly Drill / #2 Breast Swim / #3 Breast Kick* Descend 1-3
Rest 1 Minute
9x50 (1) -- #1 Free Swim / #2 Fly Kick #3 2K1P Breast Drill* Descend 1-3
Rest 1 Minute
9x50 (55) -- #1 Free Kick / #2  2 dolphin 2 breast Breast Drill #3 Breast Swim* Descend 1-3

It's ok to Swim the final 3 50s Free or Fly if you feel like it would a more effective end to the set

200 easy

Friday December 20, 2013

Friday December 20, 2013
SCM

9x100 {100 Free (130) + 100 Free IM (145) + 100 Kick (2)}

3x: {12.5 Fast Dolphin Kick (40) + 25 {middle to middle, work turn} (50) + 12.5 Fast Finish}

3x150 Paddles/Fins (R40) -- use single fin/single paddle for two; use full equipment on #3

4x25 Stroke Drills (R30) 1750

3x {1x25 or 20-25 second bout + 25 easy} (140)
1x100 easy (rest 1:30 after)

3x {1x25 or 20-25 second bout + 25 easy} (135)
1x100 easy (rest 1:30 after)

2x {1x25 or 20-25 second bout + 25 easy} (130)
1x100 easy (rest 1:30-2:00 after)

1x {1x 25 or 20-25 second bout + 25 easy} (125)
1x100 easy

FINS: 9x75 (R30) -- middle 25 FAST!  {25 Stroke Drill + 25 Stroke Swim + 25 Free}

200 easy with underwater turns at the opposite end

 

Wednesday December 18, 2013

Wednesday December 18, 2013
SCM

2x: 5x100 SKIPS

8x25 phantom wall (50) - 4 kick-kick plus 4 kick-swim

8x25 single arm (45)

Pull: 150 / 3x50 / 100 / 2x50 / 50 / 1x50
Straight swims on (50) per 50; 50s on (55)
Straight swims breathe 5th; 50s descend

3x:
2x25 (45) Strong Free or Stroke
3x50 (1) easy


3x:
3x50 (1) Strong Free or Stroke
4x75 (140) easy

4 perfect turns to finish 

Wednesday December 19, 2013

Wednesday December 18, 2013

SCM

1x200 Free (310) – 50R 50L 100 Negative Split

2x150 Kick-Drill (250) – 50 Kick choice + 100 Drill IM

3x100 Pull (140) – 50 Free + 50 Back

4x50 Pull (105) -- Breast {use a slight cheat kick, one kick per pull}

 

6x:    50 Free (50) + 25 Stroke Drill (40) + 25 Stroke Swim Build (30)          

Round 1-2 Fly; Round 3-4 Back; Round 5-6 Breast                                               

 

100 easy

 

3x:        {75 Back* (110) + 100 easy (140)}      

3x:        {50 Breast* (50) + 100 easy (150)}

4x:        {25 Fly* (30) + 100 easy (2)}     

It's a bonus if you can maintain perfect form on the easy swims, with proper attention to flipturns.
On the turns, swim straight in and straight out (no circling), and do as many turns with one non-breathing
stroke before the flip.                            

 

20x25

3 (35) 3b per 25 + 2 (30) Fast

Fins are optional on this set.   You may consider 2 rounds without Fins and 2 rounds with Fins                                 

 

200 easy


3 Starts or 6 turns

Tuesdays December 17, 2013

Tuesday December 17, 2013
SCM

Practice Focus: Kick, Pull, Aerobic -- get into the week.

400 Free
300 Kick
200IM Drill
100 Ba-Brst

8x25 single arm free (45)

Kick: 300 (6), 200 (340), 150 (245), 100 (150), 50 (55)
300 -- Moderate; 200 and down descend

Drill or Swim: 200 Reverse IM

Pull: 300 (5), 200 (310), 150 (225), 100 (135), 50 (45)
300 -- breathe 5th, 200 and down descend

Swim: 200 (305), 2x100 (135), 4x75 (110), rest 60, 5x50 (55)
Descend as you go

200 easy

Friday December 13, 2013

Friday December 13, 2013

SCM

1x200 Free (3) – 50R 50L
6x50 Kick (105) -- mixed
1x200 Free IM (330) – double pullouts
6x50 Pull (55) – Negative split
1x200 Free (3) -- Negative Split

 

3x:
3x50 Pull (50) strong
1x100 easy (140)

3x:
2x50 Pull (45) stronger
1x100 easy (150)

 

FINS:

125 {100-125 fast}
100 {65-85 fast}
75 (35-50 fast}
50 {25-35 fast}
25 {first 10 fast}

Swim Down at least 175 easy

Thursday December 12, 2013

Thursday December 12, 2013

SCM

1x600 {as 200 Free, 200 IM Drill, 200 Free IM}

 

3x:

1x100 Kick or Drill Mix (R15-30)

1x50 Breast Kick {egg beater} (R15-30)

1x50 Breast Kick {ride the kick} (R15-30)

4x:

75 (130) {15M build + 50M Drill + 10M build}

50 (55) {DBL arm Backstroke}

25 (30) {Stroke Drill}*

25 (35) {Stroke Swim}**

25 (40) {easy}                                        

 

Additional 100 easy

 

12x50 Pull (or paddles)

3 – (55) 4-3 breaths per 25

3 – (50) Negative split

3 – (45) descend*

3 – (55) descend**

 

200 easy or more, plus 1-2 starts

Tuesday December 10, 2013

Tuesday December 10, 2013
SCM

Practice Focus: Stroke Count 50s

400 Free + 300 Kick-Drill x50 + 200 Pull + 100 Back-Breast

8x phantom wall (50) -- 4 Kick-Kick + 4 Kick-Swim

8x25 (45) single arm {swim any stroke with one hand at the side}

8x25 (40) scull 15M + Swim 10M {transition from scull to swim -- odds* evens**}

3x150 Pull (R20-30) -- "Thirds"

1x100 mixed

16x50 (110)
Odds: Drill or Easy choice
Evens: Stroke {descend first 4, hold 2nd 50 100 pace with lowest possible stroke count}

200 easy

FINS 8x75 (115) -- middle 25 Fast Stroke*

200 easy

 

Monday December 9, 2013

Monday December 9, 2013

SCM

Practice Focus: Kick, Pull, Aerobic

4x: {100 Free Swim + 50 Kick + 50 Drill + 50 Pull (5th)}

3x50 Kick (105) Strong + 100 easy (145)
3x50 Kick (1) Stronger + 100 easy (145)
3x50 Kick (55) Strongest + 100 easy (145)

3x: {25 Free + 25 Back + 25 Stroke Drill + rest 20 + 25 Stroke Build to Fast Finish}

3x50 Moderate Swim or Pull (55) + 150 Pull (220) Strong
3x50 Moderate Swim or Pull (55) + 100 Pull (135) Stronger
3x50 Moderate Swim or Pull (55) + 50 Pull (50) Strongest

1x100 easy

1x200 Free IM (330) -- build your energy as you through each distance
2x150 Back-Breast-Free (245)
3x100 Free (140)
rest 40
4x50 Free (55)

200 Swim Down {underater turns at the opposite end}

                                     

 

Saturday December 7

Saturday December 7th , 2013
SCM

Practice Focus: Resistance/Assistance

3x150 (3:00) Free-Stroke- Swim Stroke-Kick x50
3100 (150) --Paddles, odds 5th / evens negative split
3x100(155) IM Drill
3x50 (1) BA-Brst Swim descend

4x25 Resistance band
4x25 Fins Breast Pull Flutter kick
Repeat 3x with ample rest between
Round two- do 2x25 instead of 4
Round three-do 1x25 instead of 3

200 easy

9x25 assistance of any kind - On every third one

225 easy with 5 perfect turns

Friday December 6, 2013

Friday December 6, 2013
SCM

Practice Focus: Active Rest Stroke

1x300 Free (445)
3x100 Kick (205)
1x300 Free IM (515)
3x100 Pull (145)

12x25 PB (45)
3 of each- use a small cheat kick on short axis strokes

12x25 (40)
1- dbl arm back
2- 12.5 fast!
3- build to fast finish

3x200 Pull (310)
Odds - 5th
Even- negative split

200 stroke drill

3x50 stroke (105)
1x100 easy (150)
2x50 stroke (1)
1x100 easy (155)
1x50 stroke (55)
1x100 easy (150)
3x25 stroke (40)
1x100 easy (155)
2x25 stroke (35)
1x100 easy (2)
1x25 stroke (30)
1x100 easy (-)

4 perfect turns from the middle

Tuesday December 3, 2013

Tuesday December 3, 2013
SCM

Practice Focus: Active Rest Stroke

5x200 SKIPS

12x25 (40) -- #1 / #3 Drill of choice + #2 12.5 fast + #4 Scull 15 + Swim 10 fast into wall

4x150 Pull (230) -- odds 5th + evens Negative Split

1x200 Stroke Drills


3x:
25 Stroke* (25)
50 easy (1)
50 Stroke** (50)
100 easy (2)
75 Stroke*** (115)
150 easy (3)

FINS: 8x75 -- odds cruise + evens middle 25 Fast!
rest 20-30 between

200 easy

Monday December 2, 2013

Monday December 2, 2013
SCM

800: {200 Free + 200 Kick + 200 IM Drill + 200 Pull (5th)}
Rest 20-30 between 200s if needed

1x400 Kick (8) moderate
4x100 Kick (155) Descend 1-4

1x300 {25 Free + 25 Back + 25 Stroke Drill + rest 20 + 25 Stroke Swim Build to finish}

4x:
100 PB (140) 5th
3x25 PB (30) Stroke -- 1 round of each
Paddles optoinal

3x150 Free (225) -- HR 24-26
4x100 Free (135) -- HR 26
rest 60
6x100 Free (130) -- HR 26-28
Use HR (10 second count) as a basic guide.  Your pace should descend as you move through the set.

200 easy