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

Friday February 7, 2014

Friday February 7, 2014
LCM

5x200 SKIPS

16x25 (40) -- odds stroke drill/ evens alternate 15M sprint and 25M Build

3x:
3x50 Stroke Drills (105)
1x150 Pull (245)
Stroke drills: odds 2on2under / evens dolphin pull

5x:
2x50 Free (110)
2x50 Stroke (110) descend 1-2

100 easy

4x125 Fins (rest 30) (75 free, 25 stroke drill, 25 stroke swim fast)

100 easy

Tuesday Februry 4, 2014

Tuesday February 4, 2014
SCM

5x: 50 Free, 50 Kick, 50 Drill, 50 pull

1x:
1x200 Stroke Kick (good body position/glide on breast kick)
3x50 Fly kick (120)  -- fast average (with a board or on back)

4x25 Breast Kick - no board, breathe every 3rd kick (half stroke to breathe) (45)
4x25 breast drill -- 3Kicks, 1Pull (45)
4x25 breast drill -- 2Kicks, 1Pull (45)

4x:
50 breast drill (1) -- two kicks, one pull / strong (200 pace)
50 easy (1)
25 breast swim (35) -- 100 pace
25 easy (35)
25 breast swim (35) -- 100 pace
25 easy (35)
4x25 easy (50)

First round- get into it / descend rounds 2-4
(You may get to your pace right away, or it may take you a few rounds)

200 easy

4x free turns
4x fly-back turns
All fast

Swim down your choice

Monday February 3, 2014

Monday February 3, 2014
SCM

5x200 SKIPS

12x50 (40)
2- kick egg beater
2- fly drill/breast 2 K 1 P

3x:
1x200 Free (340)
3x50 Kick (55) - Hold Strong
Rest 30
1x50 Kick (55) - Stronger

3x:
1x150 Free (245)
2x50 Free (45) - Hold Strong
Rest 25
1x50 Free (45) - Stronger

4x with Fins:
1x100 Free (150)
1x50 Free (40) - Hold Strong
Rest 20
1x50 Free (40) - Stronger

200 easy

Thursday January 30, 2014

Thursday January 30, 2014
SCM

400 Mix
4x100 free (rest 20)
4x50 drill (rest 20)

1x300 Breast Kick -- long and strong
4x25 Breast Pull with PB (45)
1x150 Breast Kick
4x25 Breast Pull with PB (45)

Vertical Kick:
3x: 15 on/ 45 off
4x: 10 on/ 40 off
4x: 5 on/ 25 off
Dolphin Kick...shoot for 25 kicks per 10 seconds.
Egg Beater kick or Breast Kick is ok, but increase time to 25, 20, 15.
Find a weight to use that is reasonable but challenging....you may have to be creative to find a weight to use.

12x25 (40) -- Free, Stroke Drill, Stroke Swim

8x 25 against cord/ and back (140)
This set is designed to be pretty tough, considering the fact that all 25s are of high effort....add to the rest interval as needed to maintain form.

200 easy

8x50 (115) -- all fast with FINS.  Breaststrokers may choose Breast pull/ dolphin kick...or do this freestyle or fly.
Push yourself through discomfort.

200 easy

Tuesday January 28, 2014

Tuesday January 28, 2014

SCM

2x200 Free (310) – 50R 50L

3x100 Kick (2) -- mixed

4x100 Free IM (145) -- double pullouts

6x50 Pull (50) descend 1-3

9x50 (1) -- 
#1 Free Swim – Breast Kick / #2 Free Swim – Breast Drill / #3 Free Swim – Breast Swim          
You may substitute another stroke for Breast....please use this set to get yourself moving....when you get into the main set, you need to have already completed some strong stroke drilling and swimming.


3x:

1x75 Free (120)

1x75 Free* (120)

1x75 Free (130)

1x50 Stroke*(110)      

1x75 Free (140)

1x25 Stroke* (40)

1x75 easy (2)    

                                                                                                                                               
150 easy {25 back + 25 human stroke + 25 5^th}

9x100 FINS -  2 moderate plus one fast....fast is free swim or kick...or whatever you are psyched to do well!

3 – (130) #3*

3 – (135) #3**

3– (140) #3***

 200 easy

Monday January 27, 2014

Monday January 27, 2014
Short Course Meters

Focus: Kicking/Cardio Work

Warmup: 2x: 5x100 Skips

Kick: 200 (345) moderate + 8x50 (105) Fast Average {descend the final 4}

Drill: 400 {50 Free + 25 Back + rest 30 + 25 Breast}

Pull: 3x100 (140) 5th {turns count for 2 strokes} + 4x50 (50) strong + R30 + 3x50 (45) Fast Avg, slight descend

Swim Freestyle: 4x50 (50) + 6x75 (110) + R60 + 7x100 (135) hold "Threshold Pace"
Threshold Pace may be = 100 PR plus 12-15 seconds (this is an estimate!)

Easy: 200 easy with underwater turns at one end of the pool.

Dryland: 6 sets of 10 push-ups plus 5 squats either today or tomorrow.

Friday January 24, 2014

Friday January 24, 2014
SCM

Practice Focus: Resistance Training

Warm up: 200 Free {50R 50L breathing} + 200 Kick-Drill x50 + 200 Pull (breathe 5th) + 100 Back-Breast x50}

Vertical Kick: 4x {20 on 40 off} + 4x {10 on 30 off}
*for the set of 10 seconds, kick dolphin kick.  
Shoot for 25 kicks in 10 seconds!

18x25 (40) -- Kick, Drill, Swim Stroke {2 rounds of each: Fly, Back, Breast....or mix it up}
1x100 easy

Resistance:

Repeat the following three times:
3x: {1x25 Fast against resistance + 1x25 easy} -- inverval should be (1:30) or (1:40)
1x: {1x100 easy -- interval should be 1:00-2:00 rest after easy 100
Round 1: Free, Fly, Free / Round 2: Fly, Breast, Fly / Round 3: Breast, Fly, Breast

Assistance (FINS or stretch cord)
4x:
1x50 (110) -- 25 Moderate + 25 Fast
1x50 (110) -- easy
1x50 (110) -- 25 Fast + 25 easy

Swim Down:
3x100 FreeIM 145) -- strong kick-outs and double pullouts on breaststroke
free, back, breast, free

Thursday January 23, 2014

Thursday January 23, 2014
Short Course Meters

3x100 Swim Free (145) 50r 50l
3x50 Kick (105)
3x100 (155) -- 75 Drill + rest 5 + 25 Swim {1 of each: Fly, Back, Breast}
3x50 Pull (55)
4x25 Drill (40) -- 1 of each
rest 20
4x75 Drill-Swim (145) 50 Drill + rest 20 + 25 Swim -- your choice of stroke

12x25 (50)
#1 Wall Kick for (:05), turn, and sprint a 12.5M effort; plus an easy 12.5
#2 Choice Drill
#3 No Breath Backstroke (swim normally, but don't inhale)
#4 Build, get to a fast pace by the 15m mark; dive underwater at flags & kick dolphin underwater to wall.

3x150 Pull (R30) --"Thirds"

4x50 Stroke Drills (R20)


All Breast Drill= two kicks, one pull breaststroke

Cruise the free/work the breast drill
1x50 free (55) plus 4x50 breast drill (105)
2x50 free (55) plus 3x50 breast drill (1)
3x50 free (55) plus 2x50 breast drill (55)
4x50 free (55) plus 1x50 breast drill (50)

200 easy (every 4th 25 fly drill)

Cruise the free/work the breast drill
1x25 free (25) plus 3x25 fly (35) 
2x25 free (30) plus 2x25 fly (30)
3x25 free (35) plus 1x25 fly (25)
Fins are optional on the fly set

200 easy (every 4th 25 underwater)

Tuesday January 14, 2014

Tuesday January 14, 2014
SCM

200 Free (320)
4x50 Kick (105)
200 FreeIM (340)
4x50 Pull (55)
100 Free (140)
2x50 Kick (1)
100 FreeIM (150)
2x50 Pull (50)

16x25 (45)
Backstroke
15M Fast
Breaststroke - no pullout, breathe every other
25M Build

3x100 Pull (150) 5th (turns count for two)
2x75 Pull (115) Negative Split
3x50 Pull (55) 5th

1x200 mixed, warmup your stroke

9x50 (105) -- every third fast stroke

150 easy

Monday 1.13.14

Monday 1.13.14
SCM

4x250 (430) -- 100 Free + 50 Kick + 50 Drill + 50 Pull

 

2x50 Kick (105) + 100 easy (135)

2x50 Kick (1) + 100 easy (140)

2x50 Kick (55) + 100 easy (145)

2x50 Kick (1) + 100 easy (150)

2x50 Kick (105) + 100 easy (155)

 

300 {25 Free + 25 Back + 25 Stroke Drill + rest 30 + 25 Stroke Swim}

 

3x50 Pull (55) + rest 15

3x50 Pull (50) + rest 20

3x50 Pull (45) + rest 30

3x50 Pull (50) + rest 30

3x50 Pull (55)

 

20x50 (50) -- descend pace by 2-3 seconds as you go through the set.

 

200 easy

Friday January 10, 2014

Friday January 10, 2014
LCM

4x100 Free (145) -- 50R 50L breathing
4x100 Kick (205) -- mixed
4x100 IM (155) -- 3 stoke cycles of each stroke, continuous thru the 100
Rest 60
4x100 Pull (140)-- Descend 2nd 50 1-4

4x50 Free (1)
4x50 Breast Kick (110)
4x50 Breast-Freex25 (55)

8x25 (45) -- odds Drill + evens 15M Fast from a sculling position

3x100 Pull (R20) 5th cruise, get ready for main series

1x150 Stroke Drills (rest at 25s and 50s is ok here)

9x50 (105) -- every 3rd fast
8x50 (110) -- every 4th fast
5x50 (115) -- number 5 fast

200 easy

Thursday January 9, 2013

Thursday January 9, 2013

2x: {5x100 SKIPS} ...fist 100 Free IM, second 100 Free.  Rest 30 with 1x100 to go, negative split the 100 Free to a strong pace.

8x phantom wall (55) -- {3 Kick-Kick + 3 Kick-Swim}

3x150 (R30) -- "Thirds" with Paddles

3x {25 resistance + 25 easy} (1:30)
1x100 easy {R 90}

2x {25 resistance + 25 easy} (1:40)
1x100 easy {R120}

2x {25 resistance + 25 easy} (1:50)
1x100 easy

additional 100 easy

FINS 6x:
75 {final 3rd fast}
50 {middle 3rd fast}
25 {first 3rd fast}
rest 20 between 75/50 and 50/25....and 40 after 25

Swim down your choice


Before Monday AM 1/13:
10 Starts {practice relay exchange 3-4 times}
10 Turns {touch, turn, breatheon open turns}
1 set of 4x25 Breaststroke (35) -- "add up 100" ...first one from a dive. Add 2.25 to your total.
mix this up however you need to over the next few days

Tuesday January 7, 2014

Tuesday January 7, 2014

Practice Focus: Active Rest Stroke 50s and 25s

5x200 SKIPS

8x50 (115) – alternate wall kick/12.5 & build to fast 20-35yard

250-150-100-75-25 Paddles/Fins {4:10, 2:30, 1:40, 1:15, 25}

200 stroke drills

6x: {Stroke 50s and 25s; descend 1-3 x2 or 1-2 x3}
1x100 Free (145)
1x50 Stroke* (55)
1x75 Free (130)
1x25 Stroke** (40)
4x25 Easy (40, 50, 50, 1)
choose one of three options:
option 1: all stroke is the same
option 2: 3 rounds one stroke; three stroke another stroke
option 3: 50s stroke are one stroke (ex: Breast), and 25s are another (ex: Fly).

200 easy

4x100 FINS (150) “Quarters”

100 easy

Monday 1.6.14

Monday 1.6.14
Short Course Meters

Focus: Kicking/Cardio Work

Warmup: 5x200 SKIPS

Kick: 300 (530) moderate + 8x50 (1) Fast Average {descend the final 4}

Drill: 300 {50 Free + 25 Back + 25 Breast}

Pull: 3x100 (140) 5th + 4x50 (50) strong + R30 + 3x50 (45) Fast Avg

Swim Freestyle: 4x50 (50) + 4x75 (110) + R60 + 9x100 (130) hold "Threshold Pace"
100 PR plus 12-15 seconds is a decent estimate

Easy: 200 easy with underwater turns (tight ball on flips) at one end of the pool

Friday January 4, 2013

Friday January 4, 2013
LCM

4x: {100 Swim + 50 Kick + 50 Drill + 50 Kick}

16x25 (50)
#1 Wall Kick for (:05), turn, and sprint a 12.5M effort; plus an easy 12.5
#2 Choice Drill
#3 "Head Drill" -- start with a higher head than normal (exaggerated), and lower to your "spot"
#4 Build to Last 10M Fast -- practice fast finish with fingertips
6x100 FINS/Paddles (145) -- #1-2: R Fin/L Paddle // #3-4: L Fin/R Paddle // #5-6 Full Equipment

1x200 Stroke Drill
20x50 (110)
odds -- Free or Mix
evens -- alternate (#2: 25 Stroke* + #4: 50 Stroke*)
*50 Stroke = Stroke Count 20 under time

8x50 (Rest 20) -- 2 choice + 4 5th + 2 choice

January 2, 2014

January 2, 2014
Short Course Meters

Practice Focus: Resistance Training

Warm up: 400 Free {50R 50L breathing} + 300 Kick-Drill x50 + 200 Pull (breathe 5th) + 100 Back-Breast x50}

Vertical Kick: 8x {10 on 20 off}
*for the set of 10 seconds: dolphin kick, shoot for 25 kicks in 10 seconds

12x25 (40) -- Kick, Drill, Swim Stroke {1 round of each)

Repeat the following 5 times:
2x: {1x25 Strong against resistance + 1x25 easy (1:20) --consider doing odds fly and evens breast
1x: {1x50 easy}...rest about 45-60 seconds, repeat

FINS
8x75 (140) -- 25 Stroke Drill + 25 Stroke Swim Fast* + 25 Free {breathe every 5th}
drill and swim should be the same stroke, or one should compliment the other (as in 25 Dolphin Pull + 25 Fly Swim).

Swim Down:

5x100 'Free IM '(145) -- strong kick-outs and double pullouts on breaststroke
free, back, breast, free
odds can be pull (breathe 5th) if you'd prefer