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Showing posts from September, 2011
A: 600 choice warm up with fins 12x50 kick w/ fins (4 fly, 4 back, 4 free) @ :55 6x50 swim @ :50 (build each 50 to FAST!) 6 x [150 swim STRONG @ 2:00 50 easy @ 1:15] 400 pull @ 6:00, 300 pull @ 4:30, 200 pull @ 3:00, 100 pull @ 1:30 10x50 Shooters w/ fins @ 1:15 (try to kick 25 yards underwater w/no breath…swim remainder of the 50 easy) 200 cool down *4400 Total* B: 500 choice warm up with fins 8x50 kick w/ fins @ 1:00 6x50 swim @ 1:00 (build each 50 to FAST!) 4 x [150 swim FAST @ 2:45 50 easy @ 1:30] 400 pull @ 8:00, 300 pull @ 6:00, 200 pull @ 4:00, 100 pull @ 2:00 8x50 Shooters w/ fins @ 1:30 (try to kick 25 yards underwater  w/no breath…then swim the remainder of the 50 easy!) 100 cool down *3500 Total* C: 400 choice warm up with fins 6x50 kick w/ fins w/:20 sec rest 4x50 swim w/:30 sec rest (build each 50 to FAST!) 4 x [100 swim FAST w/:10 sec rest 50 easy w/:30 sec rest] 2x200 pull w/:30 sec rest (focus on distance per stroke) 6x50 Shoote
A: 500 swim warm up 400 kick/swim by 50 300 non-free/free by 50 200 Tarzan/swim by 25 100 feet-first/swim by 25 8 minute kick (:40 easy, :20 FAST!!!, repeat) 12x50 @ :55 (2 drill, 1 25 fast/25 easy) 6x50 FAST!!! w/partner rest (one person swims, one rests, switch) 500 pull (3/5 breathing pattern by 50) 8x25 FAST!!! w/partner rest (combine so there are 3-4 people per lane) 200 cool down *4000-ish Total* B: 500 swim warm up 400 kick/swim by 50 300 non-free/free by 50 200 Tarzan/swim by 25 8 minute kick (:40 easy, :20 FAST!!!, repeat) 12x50 @ 1:05 (2 drill, 1 25 fast/25 easy) 6x25 FAST!!! w/partner rest (combine so there are 3-4 people per lane) 400 pull (3/5 breathing pattern by 50) 6x25 FAST!!! w/partner rest (combine so there are 3-4 people per lane) 200 cool down *3300-ish Total* C: 400 swim warm up 300 kick/swim by 50 200 non-free/free by 50 100 Tarzan/swim by 25 6 minute non-stop kick (:40 easy, :20 FAST!!!!, repeat) 9x50 w/:20 sec rest
Warm-up: (fins) 5 x 100 (20 sec rest b/w each) -50 Swim/50 Kick 300 Pull -Breathe 3/5 by 50 Main Set: 6 x 150 (on 2:40-3:10) 100 Pull (w/ buoy only)/50 Swim FAST (no buoy) 6-10 x 50 (on 1:15-1:40) -25 mod swim/Climb out run to end of cement/ running dive into a 25 FAST! 6 x 50 (on 1:10-1:30) -25 Tombstone kick/25 Shark Drill Warm-down: 300 Pull Ascend -100 Strong/100 Mod/100 ez
A: 3x400 warm up w/:30 seconds rest between each (1: swim, 2: kick/swim by 25, 3: non-free/free by 25) 8x50 @ :60 (5 breaths, 4 breaths, 3 breaths, 2 breaths per 50) 6x200 pull (2 @ 3:00, 2 @ 2:50, 2 @ 2:40) 100 easy recovery 3 x [4x50 kick/drill @ :60 IM order 3x100 IM @ 1:45] 200 cool down *4600 Total*   B: 3x400 warm up w/:30 seconds rest between each (1: swim, 2: kick/swim by 25, 3: non-free/free by 25) 8x50 @ 1:10 (8 breaths, 6 breaths, 4 breaths, 3 breaths per 50) 6x150 pull (2 @ 3:00, 2 @ 2:50, 2 @ 2:40) 6x50 @ 1:05 drill/swim by 25 4x100 @ 2:15 non-free/free by 25 200 cool down *3400 Total* C: 2x400 warm up w/:30 seconds rest between each (1: swim, 2: kick/swim by 25) 12x25 w/:20 sec rest (4 breaths, 3 breaths, 2 breaths per 25) 6x100 pull w/:30 sec rest (descend 1-3, 4-6) 8x50 w/:20 sec rest (drill/swim by 25) 100 cool down *2300 Total*
A: 200 swim 200 pull 200 kick 200 swim 8 minutes kicking (:40 seconds easy with a board, :20 seconds vertical kick hard) 100 easy swim 8x100 @ 1:55 (25 tarzan, 25 swim, get out of pool, dive in, 25 tarzan, 25 swim) 10x25 (1 easy, 1 fast) with a partner, one person rests, one swims, switch 4x200 swim @ 3:10 (no walls) 4x150 pull @ 2:15 (50 free/50 back/50 free) 5x50 @ :55 cool down *4000-ish Total* B: 200 swim 200 pull 200 kick 200 swim 8 minutes kicking (:40 seconds easy with a board, :20 seconds vertical kick hard) 100 easy swim 6x100 @ 3:00 (25 tarzan, 25 swim, get out of pool, dive in, 25 tarzan, 25 swim) 8x25 (1 easy, 1 fast) with a partner, one person rests, one swims, switch 3x150 swim @ 3:00 (no walls) 4x75 pull @ 1:30 (25 free/25 non-free/25 free) 5x50 @ 1:05 cool down *3100-ish Total* C: 200 swim 200 pull 200 swim 8 minutes kicking (:40 seconds easy with a board, :20 seconds vertical kick hard) 50 easy swim 6x50 w/:30 seconds rest (25
Warm-up: (Fins) 4 x 150 Choice -100 Swim/50 Kick  (no fins) 16 x 25 (on :40-45) -1-4 Breathe 3/2/1/0 -5-8 Descend stroke count 10 x 50 (on 1:10-1:20) 1 Drill/1 Build/5 pushups>repeat 5 x 100 (on 2:00) -25 Swim Climb out jog to end of cement then dive back into pool/50 Swim @75 climb out again dive in and then swim last 25 -Seated on kick board 10-20 ab twists w/ med ball -20 med ball bounces (standing) Repeat 2x 4 x 75 w/ med ball (on 1:50-2:00) -25 Kick ball underwater/25 kick ball on surface/25 catch-up w/ ball 300-600 Paddles and Fins (Ascend, start fast end ez) 6 x 25 under waters w/ fins (on :45) 100 easy cool down swim
A: 500 swim warm up 400 pull 300 IM (kick/drill/swim by 25) 200 kick choice 100 (tarzan drill/swim by 25) 12x100 swim (4 @ 1:30, 4 @ 1:25, 4 @ 1:20) 50 easy recovery 4x125 IM @ 2:15 (free/fly/back/breast/free by 25) 4x300 @ 5:00 (50 kick/100 swim, repeat) (descend 1-4) 200 cool down *4600 Total* B: 500 swim warm up 400 pull 300 swim (free/non-free by 25) 200 kick choice 100 (tarzan drill/swim by 25) 9x100 swim (3 @ 2:00, 3 @ 1:50, 3 @ 1:40) 50 easy recovery 6x150 @ 3:00 (25 kick/50 swim, repeat) 200 cool down *3500 Total* C: 500 swim warm up 400 pull 300 swim (free/non-free by 25) 200 kick choice 100 (tarzan drill/swim by 25) 6x100 swim w/:15 seconds rest (2 easy, 2 medium, 2 strong) 3x150 w/:30 rest (25 kick/50 swim, repeat) 100 cool down *2600 Total*
A: 900 warm up (3x: 200 swim/50 kick/50 drill) 8x50 @ :60 (25 FAST, 25 easy, kick hard on wall until next interval) 3 x [3x25 @ :30 tarzan drill 125 swim NO WALLS! @ 2:00] 12x25 @ :30 (3/2/1/0 breaths, repeat) 2 x [50 ez @ :60 / 50 FAST @ :40 50 ez @ :60 / 100 FAST @ 1:20 50 ez @ :60 / 150 FAST @ 2:00 50 ez @ :60 / 200 FAST @ 2:40...all pull] 3x150 @ 2:30 (25 free/25 IM order) 200 cool down *4300 Total* B: 900 warm up (3x: 200 swim/50 kick/50 drill) 6x50 @ 1:10 (25 FAST, 25 easy, kick hard on wall until next interval) 3 x [3x25 @ :40 tarzan drill 125 swim NO WALLS! @ 2:30] 8x25 @ :40 (4/3/2/1 breaths by 25, repeat) 2 x [50 ez @ 1:10 / 50 FAST @ :50 50 ez @ 1:10 / 100 FAST @ 1:40 50 ez @ 1:10 / 150 FAST @ 2:30...all pull] 4x75 @ 1:30 (25 free/25 non-free/25 free) 200 cool down *3400 Total* C: 600 warm up (2x: 200 swim/50 kick/50 drill) 6x50 w/:10 seconds rest (25 FAST, 25 easy, kick hard on wall for :15 seconds) 3 x [25 tarzan drill, :10 rest, 125 swim N
Warm-up: (Fins) 600- 100 Swim/50 Kick 6 x 50 (w/ Fins and Med. Ball) on 1:00-1:10 -25 Kick w/ ball/25 Catch-up w/ ball in streamline 6 x 25 (on fins w/ med ball) on :40-50 -Alt. 25 Kick -25 Catch-up 4 x 150 (10 sec rest b/w each) -100 Build/50 Kick w/ med ball 2 x [:30 sec out of water med ball bounce on floor…50 Freestyle swim FAST…:30 sec. Ab twists seated on kick board…50 Freestyle FAST…10 pushups] 300 mod. Pull breathe every 3 strokes 4 x 25 Med Ball toss -25 Overhead/backwards throw -25 Front/Chest throw 200 Choice ez
Warm up ALL Groups: 600 (4x: 100 swim/50 kick) A: 12x50 drill @ :55 (3 catch-up, 3 finger drag, 3 fist drill, 3 6/3/6 drill) 16x25 @ :30 (4: descend stroke count, 4: descend time, repeat) 3 x [100 RACE for time!!, 100 easy @ 3:30] 400 easy pull (Distance Per Stroke!) 3 x [100 RACE for time!!, 100 easy @ 3:30] 400 easy pull (Distance Per Stroke!) 6x75 @ 1:15 (back/breast/free by 25) 200 cool down *4200 Total* B: 12x50 drill @ 1:05 (3 catch-up, 3 finger drag, 3 fist drill, 3 6/3/6 drill) 12x25 @ :40 (4: descend stroke count, 4: descend time, 4: descend stroke count) 3 x [75 RACE for time!!, 75 easy @ 3:30] 300 easy pull (Distance Per Stroke!) 3 x [75 RACE for time!!, 75 easy @ 3:30] 300 easy pull (Distance Per Stroke!) 4x75 @ 1:30 (free/non-free/free by 25) 200 cool down *3100 Total* C: 12x50 drill w/:10 seconds rest (3 catch-up, 3 finger drag, 3 fist drill, 3 6/3/6 drill) 8x25 w/:15 rest (4: descend stroke count, 4: descend time) 3 x [50 RACE for time!!, 50
Warm-up:  (Fins) 300 Choice/200 Kick/100 drill 12 x 25 (on :45) 25 Kick underwater w/ board/25 Drill/25 Build>repeat 4-6 x 75 (on 1:30-1:45) 25 Drill/50 Build Main Set: 200 Paddles/Pull buoy Mod. effort 150 Build Paddles only 100 FAST (on equipment) 50 ez 6 x 25 (on :40) 200 Paddles/Pull buoy Mod. effort 150 Build Paddles only 100 FAST (on equipment) 50 ez 200- 25Fly Kick on back/25 Swim>repeat 200- 25 Streamline underwater fly kick/25 Swim>repeat 100 choice ez
**Long Course Meters** Warm up for ALL groups: 200 swim 200 pull 200 kick 200 swim A: 6x150 @ 3:00 (50 kick/100 swim) All swim: 100 @ 1:40 200 @ 3:10 300 @ 4:40 400 @ 6:10 (extra :60 rest) All pull: 400 @ 6:10 300 @ 4:40 200 @ 3:10 100 @ 1:40 4x150 @ 2:30 (50 free/non-free/free) 200 cool down *4500 Total* B: 4x150 @ 3:45 (50 kick/100 swim) All swim: 100 @ 2:00 200 @ 4:00 300 @ 6:00 (extra :60 rest) All pull: 300 @ 6:00 200 @ 4:00 100 @ 2:00 4x150 @ 3:30 (50 free/non-free/free) 200 cool down *3400 Total* C: 4x150 w/:30 rest (50 kick/100 swim) (fins are optional) All swim: 100, 200 , 300 (with :20-30 seconds rest) All pull: 300, 200, 100 (with :20-:300 sec rest) 100 cool down *2700 Total*
A: 500 choice warm up 6x125 @ 2:15 (kick/drill/easy swim/medium/fast by 25) 20x50 (fast @ :40, easy @ :60) (1 fast/1ez/2 fast/1ez/3 fast/1ez/4 fast/1ez/5 fast/1ez) 600 pull (4x:50 easy/50 medium/50 strong) 6x100 w/fins @ 1:40 (50 FAST kick/50 easy swim) 9x75 @ 1:10 (free/IM order/free by 25) 200 cool down *4300 Total* B: 500 choice warm up 6x125 @ 2:45 (kick/drill/easy swim/medium/fast by 25) 14x50 (fast @ :50, easy @ 1:20) (1 fast/1ez/2 fast/1ez/3 fast/1ez/4 fast/1ez) 450 pull (3x:50 easy/50 medium/50 strong) 4x100 w/fins @ 2:00 (50 FAST kick/50 easy swim) 6x75 @ 1:30 (free/non-free/free by 25) 200 cool down *3400 Total* C: 400 choice warm up 4x125 w/:30 seconds rest (kick/drill/easy swim/medium/fast by 25) 12x50 w/:15 seconds rest (2 fast/1ez/repeat x 4) 300 pull (2x:50 easy/50 medium/50 strong) 4x100 w/fins w/:20 rest (50 FAST kick/50 easy swim) 4x75 w/:15 rest (free/non-free/free by 25) 100 cool down *2600 Total*
All Groups: 10 minute choice warm up A: 16x50 (4 descend stroke count @ :55, 4 descend time @ :50, repeat) 3 x [400 pull @ 6:00 (50 smooth, 50 strong) 4x100 swim @ 1:30 (1st and 4th 25 FAST! middle 50 is easy)] 50 easy recovery 4x150 @ 2:20 (75 IM, 75 free) 200 cool down *4500 Total* B: 12x50 @ :60 (4 descend stroke count, 4 descend time, 4 descend stroke count) 3 x [300 pull @ 6:00 (50 smooth, 50 strong) 3x100 swim @ 2:00 (1st and 4th 25 FAST! middle 50 is easy)] 50 easy recovery 6x75 @ 1:30 (25 free/25 non-free/25 free) 200 cool down *3500 Total* C: 12x50 w/:15 sec rest (4 descend stroke count, 4 descend time, 4 descend stroke count) 3 x [300 pull w/:30 seconds rest (50 smooth, 50 strong) 3x100 swim w/:20 sec rest (1st and 4th 25 FAST! middle 50 is easy)] 100 cool down *2900 Total*