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