Wednesday 29 January 2014

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

Monday 27 January 2014

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 5th}

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

Sunday 26 January 2014

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.

Thursday 23 January 2014

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

Wednesday 22 January 2014

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)


Monday 13 January 2014

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


Sunday 12 January 2014

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

Thursday 9 January 2014

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

Wednesday 8 January 2014

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

Monday 6 January 2014

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

Sunday 5 January 2014

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

Thursday 2 January 2014

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

Wednesday 1 January 2014

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