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