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