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Showing posts from March, 2009
A: 800 warm up (200 swim/200 pull/200 kick/200 swim) 8x100 pull (4 @ 1:30, 4 @ 1:20) 600 swim (3/5/7 breathing pattern by 50) 6x100 @ 1:45 (25 sprint kick, 75 strong swim) 500 negative split (smooth 250, strong 250) 5x100 @ 1:20 or 1:25 (negative split with obvious change of pace on 2nd 50) 2x(200 free/IM, :30 rest, 2x100 IM @ 1:45) 200 cool down *4800 Total* B: 800 warm up (200 swim/200 pull/200 kick/200 swim) 8x100 pull (4 @ 1:50, 4 @ 1:45) 600 swim (3/5/7 breathing pattern by 50) 6x100 @ 1:45 (25 sprint kick, 75 strong swim) 400 negative split (smooth 200, strong 200) 4x100 @ 1:40 (negative split with obvious change of pace on 2nd 50) 200 cool down *3800 Total* C: 800 warm up (200 swim/200 pull/200 kick/200 swim) 8x50 pull (4 @ 1:20, 4 @ 1:10) 400 swim (3/5 breathing pattern by 50) 5x100 w/ :30 rest (25 sprint kick, 75 swim) 8x25 drill w/ :20 rest 100 cool down *2400 Total*
A: 6x150 w/ :15 rest (100 free/50 non free) 12x25 @ :30 (odds: head-up swimming, evens: Distance Per Stroke) main set: 3 x (8x50 pull 4 @ :45, 4 @ :40 3x100 @ 1:30 3/5/7/9 breathing pattern by 25 200 as 25 free/25 IM order extra :30 rest 4x25 as dive in, swim 25, 10 push ups, swim 25, 10 squats, swim 25, 10 jumping-jacks, swim 25) 200 cool down *4400 Total* B: 6x150 w/ :20 rest (100 free/50 non free) 12x25 @ :40 (odds: head-up swimming, evens: Distance Per Stroke) main set: 2 x (8x50 pull 4 @ :55, 4 @ :505 3x100 @ 1:45 3/5/3/5 breathing pattern by 25 200 as 25 free/25 drill extra :30 rest 4x25 as dive in, swim 25, 10 push ups, swim 25, 10 squats, swim 25, 10 jumping-jacks, swim 25) 200 cool down *3400 Total* C: 6x150 w/ :30 rest (100 free/50 non free) 12x25 @ :45 (odds: head-up swimming, evens: Distance Per Stroke) main set: 8x50 pull @ 1:20 3x100 @ 3:00 (3/5/3/5 breathing pattern by 25) 200 as 25 free/25 drill extra :60 rest 4x25 as dive in, swim 25, 10 push ups, swim 25, 10 squats, s
A: 500 warm up choice 6x100 pull (2 @ 1:40, 2 @ 1:30, 2 @ 1:20) 10x50 @ :60 (one kick strong , one swim smooth) main set: 100 @ 1:20, 100 @ 1:30 200 @ 2:40, 100 @ 1:30 300 @ 4:00, 100 @ 1:30 200 @ 2:40, 100 @ 1:30 100 @ 1:20, 100 @ 1:30 600 easy with fins (3/5/7 breathing pattern by 50) main set #2: 5x(100IM @ 1:45, 50 recovery @ :50) 200 cool down *4600 Total* B: 400 warm up 6x100 pull (2 @ 2:00, 2 @ 1:50, 2 @ 1:40) 10x50 (one kick @ 1:30 strong , one swim @ :60 smooth) main set: 100 @ 1:45, 50 @ 1:30 200 @ 3:30, 50 @ 1:30 100 @ 1:45, 50 @ 1:30 200 @ 3:30, 50 @ 1:30 100 @ 1:45, 50 @ 1:30 200 @ 3:30, 50 @ 1:30 300 easy with fins (3/5/7 breathing pattern by 50) 200 cool down C: 300 warm up choice 6x100 pull w/ :30 rest 10x50 with fins @ 1:30 (1 kick, 1 swim) main set: 4x(100 @ 2:30, 50 @ 1:30) 3x100 w/:30 sec rest (50 drill, 50 swim) 100 cool down *2400 Total*
A: 1000 warm up (choice) 6x75 @ 1:30 (kick/drill/swim by 25) 800 pull 6x75 swim 3 @ 1:20, 3 @ 1:10 600 pull 6x75 swim 3 @ 1:10, 3 @ 1:00 400 pull 6x75 swim 3 @ 1:05, 3 @ :55 200 cool down *4800 Total* B: 800 warm up (choice) 6x75 @ 1:50 (kick/drill/swim by 25) 600 pull 6x75 swim @ 1:30 400 pull 6x75 swim @ 1:20 200 pull 6x75 swim 2 @ 1:30, 2 @ 1:20, 2 @ 1:10 200 cool down *4000 Total* C: 500 warm up (choice) 6x50 w/ :40 sec rest (kick/drill by 25) 400 pull 6x50 swim @ 1:20 300 pull 6x50 swim @ 1:10 200 pull 6x50 swim @ 1:05 100 cool down *2800 Total*
A: 600 with fins (200 swim/100 kick, repeat) 8x75 @ 1:30 kick/drill/swim by 25 (reverse IM order) main set: 2x200 @ 3:00 (build) :30 extra rest 200 For Time! 50 easy 4x100 @ 1:30 (descend 1-4) :30 extra rest 200 For Time! 50 easy 8x50 @ :45 (descend 1-4, 5-8) :30 extra rest 200 For Time! 100 easy 6x125 @ 1:45 pull smooth 4x50 FUN stuff (feet-first, cork-screw, backwards-freestyle, etc:) 200 cool down *4400 Total* B: 500 with fins (200 swim/50 kick, repeat) 8x50 @ 1:20 kick/drill by 25 main set: 2x150 @ 3:00 (build) :30 extra rest 150 For Time! 50 easy 4x75 @ 1:30 (descend 1-4) :30 extra rest 150 For Time! 50 easy 8x50 @ :45 (descend 1-4, 5-8) :30 extra rest 150 For Time! 100 easy 5x100 @ 2:00 pull smooth 4x50 FUN stuff (feet-first, cork-screw, backwards-freestyle, one-foot-out-of-the-water, etc:) 200 cool down *3400 Total* C: 400 with fins (150 swim/50 kick, repeat) 6x50 w/ :30 rest (kick/drill by 25) main set: 2x100 @ 3:00 (build) :30 extra rest 100 For Time! 50 easy 4x50 @ 1:30 (desc
A: 500 warm up 6x50 @ :50 pull 6x75 @ 1:10 pull 6x100 @ 1:25 pull 8x25 @ :30 swim build main set: 14x50 swim as 1 fast, 1 easy, 2 fast, 1 easy, 3 fast, 1 easy, 4 fast, 1 easy (fast @ :45, easy @ :60) 400 w/fins (3/5/7/9 breathing pattern by 50, repeat) 9x50 kick as 1 fast, 1 easy, 2 fast, 1 easy, 3 fast, 1 easy (fast @ :60, easy @ 1:30) 300 w/fins (3/5/7 breathing pattern by 50, repeat) 4x100 @ 2:00 (go as fast as you can for as long as you can without breathing! when you breathe, go easy for remainder of 100) 200 cool down *4500 Total* B: 400 warm up 6x50 @ :60 pull 6x75 @ 1:25 pull 6x100 @ 1:50 pull 8x25 @ :30 swim build main set: 14x50 swim as 1 fast, 1 easy, 2 fast, 1 easy, 3 fast, 1 easy, 4 fast, 1 easy (fast @ :60, easy @ 1:30) 300 w/fins (3/5/7 breathing pattern by 50, repeat) 6x50 kick as 1 fast, 1 easy, 2 fast, 1 easy, 1 fast, (fast @ 1:30, easy @ 2:00) 200 cool down *3400 Total* C: 300 warm up 4x50 w/:20 rest pull 4x75 w/ :30 rest pull 4x100 w/:40 rest pull 6x25 @ :45 swim bu
A: 800 warm up as: (200 swim, 200 kick, 200 pull, 200 swim) 12x25 swim @ :25 Main set: 3x 600 broken as: (300 pull smooth @ 4:15 150 swim build @ 2:00 100 swim strong @ 1:15 50 swim Fast! @ :35 100 easy recovery @ 2:00 between each 600) 6x75 @ 1:30 (odds: kick/drill/swim, evens: fly/back/breast) 4x150 @ 2:30 (50 free, 50 IM order, 50 free) 200 cool down *4400 Total* B: 800 warm up as: (200 swim, 200 kick, 200 pull, 200 swim) 10x25 swim @ :35 Main set: 3x500 broken as: (200 pull smooth @ 4:00 150 swim build @ 2:45 100 swim strong @ 1:45 50 swim Fast! @ :45 50 easy recovery @ 2:00 between each 500) 6x75 @ 1:45 (kick/drill/swim by 25) 200 cool down *3350 Total* C: 400 warm up as: (100 swim, 100 kick, 100 pull, 100 swim) 8x25 swim @ :45 Main set: 3x400 broken as: (200 pull smooth @ 5:00 100 swim build @ 3:00 50 swim Fast! @ 1:00 50 easy recovery @ 2:00) 6x75 @ 1:45 (kick/drill/swim by 25) 100 cool down *2350 Total*
A: 20x50 swim (5 @ :60, 5 @ :55, 5 @ :50, 5 @ :45) 3x300 draft packs (3-4 people per lane, start close together, leader moves to the back of the pack each 100) 6x50 kick @ 1:10 3x200 pull @ 2:50 6x50 @ :55 as: head up 25, swim 25 3x100 @ 1:30 descend 1-3 6x50 @ :50 (3/5, 3/7, 3/9 breathing pattern) 3x100 @ 1:30 ascend 1-3 200 cool down *4200 Total* B: 20x50 swim (5 @ 1:10, 5 @ 1:05, 5 @ 1:00, 5 @ :55) 2x300 swim w/ :30 sec rest 4x50 kick @ 1:30 2x200 pull @ 3:30 4x50 @ 1:00 as head up 25, swim 25 3x100 @ 1:50 descend 1-3 4x50 @ :60 (3/5 breathing pattern) 3x100 @ 1:50 ascend 1-3 200 cool down *3400 Total* C: 12x50 swim (45 @ 1:30, 4 @ 1:20, 4 @ 1:10) 2x200 swim w/ :60 sec rest 4x50 kick @ 2:00 2x150 pull @ 3:45 4x50 @ 1:30 drill 2x100 @ 2:15 negative split (1st 50 smooth, 2 nd 50 fast) 100 cool down *2000 Total*
**Don't forget to VOTE in the new poll (in the right column). What goes through your head when you are swimming?? A: 400 swim 300 pull 200 kick 100 IM drill 8x75 @ 1:15 (25 kick, 50 swim build) main set: (3x through: 6x50 ALL OUT - 2 @ :45, 2 @ :60, 2 @ 1:15 200 easy recovery) 150, 100, 50 pull @ 1:20 base...3x through 200 cool down *4200 Total* B: 400 swim 300 pull 200 kick 100 drill 6x75 @ 1:45 (25 kick, 50 swim build) main set: (2x through: 6x50 ALL OUT - 2 @ :60, 2 @ 1:15, 2 @ 1:30 200 easy recovery) 150, 100, 50 pull @ 1:50 base...2x through 200 cool down *3300 Total* C: 300 swim 200 pull 100 kick 6x75 @ 2:30 (25 kick, 50 swim build) main set: 6x50 ALL OUT - 2 @ 1:20, 2 @ 1:40, 2 @ 2:00 200 easy recovery 150, 100, 50 pull @ with :30-:45 sec rest 100 cool down *2000 Total*
A: 500 warm up 10x25 @ :30 with sighting (lift your head and 'sight' 4-5 times per lap) 10x25 @ :30 turn at the 'T' (start in the middle of the pool, swim towards the wall, flip at the 'T', don't touch the wall, and swim back to the middle) main set: 6x75 kick @ 1:30 6x100 swim @ 1:25 or 1:30 4x75 kick @ 1:25 3x200 swim @ 2:40 or 2:50 2x75 kick @ 1:20 2x300 swim @ 4:00 or 4:15 50 easy recovery 10x25 @ :30 (odds: head up all the way, evens: easy swim) 10x25 @ :40 (1st lap: 4 breaths, 2nd lap: 3 breaths, 3rd lap: 2 breaths, 4th: 1 breath, 5th: no breaths, repeat) 200 cool down *4400 Total* B: 400 warm up 10x25 @ :40 with sighting (lift your head and 'sight' 4-5 times per lap) 10x25 @ :40 turn at the 'T' (start in the middle of the pool, swim towards the wall, flip at the 'T', don't touch the wall, and swim back to the middle) main set: 6x50 kick @ 1:30 6x75 swim @ 1:30 4x50 kick @ 1:20 3x150 swim @ 3:00 2x50 kick @ 1:10 2x225 swim @
A: Fins on 4x150 swim @ 2:30 4x150 @ 2:30 kick/drill/swim by 50 Fins off 5x50 @ :50 (build to 100%) Main Set: (emphasis is start speed , the 1st 100 is FAST, then settle into mid-race pace for remainder: 500 @ 7:05 400 @ 5:40 300 @ 4:15 200 @ 2:55 100 @ 1:30) 100 easy recovery 20x25 (4 IM order @ :30, 4 non-legal stroke @ :40, repeat) 10x75 pull @ 1:05 200 cool down *4400 Total* B: Fins on 3x150 swim @ 3:00 3x150 @ 3:00 (kick/drill/swim by 50) Fins off 4x50 @ :60 (build to 100%) Main Set: (emphasis is start speed , the 1st 100 is FAST, then settle into mid-race pace for remainder: 400 @ 7:30 300 @ 5:45 200 @ 3:40 100 @ 1:50) 100 easy recovery 20x25 (4 drill @ :40, 4 perfect stroke@ :40, repeat) 8x75 pull @ 1:30 200 cool down *3500 Total* C: Fins on 2x150 swim @ 4:00 2x150 @ 4:00 (kick/drill/swim by 50) Fins off 4x50 @ 1:20 (build to 100%) Main Set: (emphasis is start speed , the 1st 100 is FAST, then settle into mid-race pace for remainder: 300 @ 7:00 200 @ 4:30 100 @ 2:30) 100 easy re
A: 500 warm up 8x75 @ 1:30 choice strokes (kick/drill/swim by 25) 4 times through: (100 kick fast @ 2:15 150 swim strong @ 2:15 50 recovery swim @ :60) 4 times through: (50 free FAST @ :45 100 IM @ 1:45 50 recovery swim @ :60) 8x50 @ :55 IM switch (odds: fly/back, evens: breast/free) 6x100 pull @ 1:30 200 cool down *4300 Total* B: 400 warm up 6x75 @ 2:00 (kick/drill/swim by 25) 3 times through: (100 kick fast @ 2:40 150 swim strong @ 2:40 50 recovery swim @ :60) 3 times through: (50 free FAST @ :60 100 @ 2:00 w/buoy, 3/5/3/5 breathing pattern by 25 50 recovery swim @ :60) 6x50 @ 1:10 your choice of strokes 5x100 pull @ 1:50 200 cool down *3200 Total* B: 300 warm up 4x75 @ 2:30 (kick/drill/swim by 25) 2 times through: (100 kick fast @ 3:15 150 swim strong @ 3:15 50 recovery swim @ 1:30) 2 times through: (50 free FAST @ 1:30 100 @ 2:30 w/buoy, 3/5/3/5 breathing pattern by 25 50 recovery swim @ 1:30) 4x100 pull @ 2:150 200 cool down *2100 Total*
A: 600 choice warm up 6x150 pull, steady effort (3 @ 2:20, 3 @ 2:10) 12x 50 pull, strong effort (6 @ :45, 6 @ :40) main set: (swim, 3x thru) 300 @ 4:00 or 4:30 200 @ 2:40 or 3:00 100 @ 1:20 or 1:30 (descend your effort through the three rounds) 6x75 w/:10 sec rest (25 kick/50 swim) 200 cool down *4600 Total* B: 400 choice warm up 4x150 pull, steady effort @ 2:45 8x50 pull, strong effort @ :50 main set: (swim, 2x thru) 300 @ 5:30 200 @ 3:40 100 @ 1:50 (stronger effort on the second round) 6x75 w/:15 sec rest (25 kick/50 swim) 200 cool down *3250 Total* C: 300 choice warm up 3x150 pull, steady effort w/ :45 rest 6x50 pull, strong effort @ 1:15 main set (swim): 300 200 100 (stronger effort through the round) 6x75 w/:20 sec rest (25 kick/50 swim) 100 cool down *2200 Total*