Warm up:
4 x 75 @ 2/215 as:
odds- 25 free 25 breast 25 free
Evens - 25 stream line kick @ back/ 25 back / 25 Streamline kick @ back!
Main set:
8 x through :
50 I.M. Order @ 120/130
100 Free
Rounds 1&2 free @ 135/140/145/2/215
Rounds 3&4 @ 130/135/140/155/210
Rounds 5&6 @ 125/130/135/150/205
Rounds 7&8 @ 120/125/130/145/2
400 Kick/swim choice @ 7/8/9
200 Kick Best stroke @ 340/420/5
100 easy!
Total Distance 2200m
Yearly Distance 48,600m
Saturday, October 25, 2008
Wednesday, October 22, 2008
October 22nd 2008
warm up:
4 x 100 free @ 2/210/220
#1 breathing every 3 .
#2 and 3 Breathing every 5
#4 Breathing every 7
10 x 50 Breaststroke swim as:
3@ 110/115/120
2@55/60/110
100 FLY SWIM :D!
4 x 50 free...25 swimming with fists/25 swim @ 110
Idea is to match stroke counts for both 25's
100 To Get Ready (T.G.R.)
Main set :
6 x 50 BEST AVERAGE ! @ 2 min
100 easy!
Total Distance 1700m
Yearly Distance 46,400m
4 x 100 free @ 2/210/220
#1 breathing every 3 .
#2 and 3 Breathing every 5
#4 Breathing every 7
10 x 50 Breaststroke swim as:
3@ 110/115/120
2@55/60/110
100 FLY SWIM :D!
4 x 50 free...25 swimming with fists/25 swim @ 110
Idea is to match stroke counts for both 25's
100 To Get Ready (T.G.R.)
Main set :
6 x 50 BEST AVERAGE ! @ 2 min
100 easy!
Total Distance 1700m
Yearly Distance 46,400m
Monday, October 20, 2008
October 20th 2008
16 x 100
4 free swim @ 150/2/210
4 kick choice @ 210/220/230
4 Single Arm Fly/ Free @ "
4 as 50 back or breast / 50 free @ "
3 x 100 IM swim @ 135/145/2
12 x 25 fly swim
2 @ 45
2@ 35
2@ 30
100 IM @ 120/130/135
Total distance : 2300m
Yearly distance: 44, 700m
4 free swim @ 150/2/210
4 kick choice @ 210/220/230
4 Single Arm Fly/ Free @ "
4 as 50 back or breast / 50 free @ "
3 x 100 IM swim @ 135/145/2
12 x 25 fly swim
2 @ 45
2@ 35
2@ 30
100 IM @ 120/130/135
Total distance : 2300m
Yearly distance: 44, 700m
October 17 2008
500 IM pyramid
2 options
DISTANCE:
8 x 200
2 @ 315/330/4
1 @ 3/315/350
1@ 245/3/330
12 x 50 @ 55/60/70
as:
1 bk 3 free
2bk 2 free
3bk 1 free
total distance 2700m
SHORT DISTANCE:
6 x 50 kick as 2 choice @ 55/60/70/80
1 fly @ 120/130
1 breast@ "
2 choice @ 55/60/70/80
200 best stroke drills
100 swim
4 x 25 @ 40
as: 1 smooth 1 build 2 strong
Broken 100 for time
push 100 trying to equal above broken 100 + 6 seconds
100 easy
Total distance : 1500m
Yearly distance 42,400m
2 options
DISTANCE:
8 x 200
2 @ 315/330/4
1 @ 3/315/350
1@ 245/3/330
12 x 50 @ 55/60/70
as:
1 bk 3 free
2bk 2 free
3bk 1 free
total distance 2700m
SHORT DISTANCE:
6 x 50 kick as 2 choice @ 55/60/70/80
1 fly @ 120/130
1 breast@ "
2 choice @ 55/60/70/80
200 best stroke drills
100 swim
4 x 25 @ 40
as: 1 smooth 1 build 2 strong
Broken 100 for time
push 100 trying to equal above broken 100 + 6 seconds
100 easy
Total distance : 1500m
Yearly distance 42,400m
Friday, October 17, 2008
October 15th 2008
8 x 100 free:
4 @ 150/2/210
4 @ 140/150/2
12 x 25 as 6 free 6 choice (best stroke) @ 40
25 smooth
25 build
2 kick
4 swim
Main set :
2 x through: 1st free 2nd choice/ best stroke
6 x 50 (200/4 = race pace) @ 60 for round 1 @ 70 for round 2
1.R.P. + 5
2.RP + 4
3.RP + 3
4 x 25 Fast @ 60
50 Strong @ 60
50 easy @ 2min
200 easy
Total Distance 23,000m
Yearly distance 31,900m
4 @ 150/2/210
4 @ 140/150/2
12 x 25 as 6 free 6 choice (best stroke) @ 40
25 smooth
25 build
2 kick
4 swim
Main set :
2 x through: 1st free 2nd choice/ best stroke
6 x 50 (200/4 = race pace) @ 60 for round 1 @ 70 for round 2
1.R.P. + 5
2.RP + 4
3.RP + 3
4 x 25 Fast @ 60
50 Strong @ 60
50 easy @ 2min
200 easy
Total Distance 23,000m
Yearly distance 31,900m
October 10th 2008
8 x 100...odds free @ 140/150/2
Evens are 50back 50 breast ( @ 2/210/220)
Main set:
400 @ 630/7/730/8
200 @ 310/330/350
200 @3/ 320/345
100 @120/130/145
100 @ 2/210/210
400 @ 535/610/640/710
6 x 50 warm down:
odds= double arm back for 25/ then25 back swim
Evens = single arm fly/ 25 fly swim :)! All 50s on 10 seconds rest :)!
Total Distance 2500m
Yearly Distance 29,600m
Evens are 50back 50 breast ( @ 2/210/220)
Main set:
400 @ 630/7/730/8
200 @ 310/330/350
200 @3/ 320/345
100 @120/130/145
100 @ 2/210/210
400 @ 535/610/640/710
6 x 50 warm down:
odds= double arm back for 25/ then25 back swim
Evens = single arm fly/ 25 fly swim :)! All 50s on 10 seconds rest :)!
Total Distance 2500m
Yearly Distance 29,600m
Wednesday, October 8, 2008
Oct. 8 2008 ! how about the first Test set ...or 2 !?!? :)
400 easy Choice
8 x 25 as 2 Free/2 Fly/ 4 choice @45 ( working on 15m off wall)
6 x 50 kick choice @ 115-110-105-60-55 - easy 50 / +5 to all /+10 to all
TIME 200 KICK :D!
5 x 100 free 3 @ 140/150/2
2 @ 130/140/150
TIME 100 PULL
Swim out easy
Total Distance 1700m
Yearly Distance 27,100m
8 x 25 as 2 Free/2 Fly/ 4 choice @45 ( working on 15m off wall)
6 x 50 kick choice @ 115-110-105-60-55 - easy 50 / +5 to all /+10 to all
TIME 200 KICK :D!
5 x 100 free 3 @ 140/150/2
2 @ 130/140/150
TIME 100 PULL
Swim out easy
Total Distance 1700m
Yearly Distance 27,100m
Monday October 6th 2008
8 x 25 Single Arm fly (working on pushing down with our chest and straight arms through recovery) @ 45
8 x 25 Breast as: 2 kick 1 pull / swim @ 45
200 Back pull @ 4/420/440
100 Kick Choice@ 215/230
200 Free pull @ 315/330/4
Main set:
4 x through this :
Round 1 and 2 Round 3 and 4
2 x 25 Fly @45 @35
50 Breast @ 55/60/70 Back @ 45/50/55
2 x 25 Fly @45 @35
100 Breast @ 140/150/2 Back@ 130/140/150
Swim out easy
Total Distance 1900 m
Yearly Distance 25,400m
8 x 25 Breast as: 2 kick 1 pull / swim @ 45
200 Back pull @ 4/420/440
100 Kick Choice@ 215/230
200 Free pull @ 315/330/4
Main set:
4 x through this :
Round 1 and 2 Round 3 and 4
2 x 25 Fly @45 @35
50 Breast @ 55/60/70 Back @ 45/50/55
2 x 25 Fly @45 @35
100 Breast @ 140/150/2 Back@ 130/140/150
Swim out easy
Total Distance 1900 m
Yearly Distance 25,400m
Friday, October 3, 2008
October 3rd 2008
8 x 50 25 breath control /25 streamline kick on back @ 115
#1 only 3 breaths
# 2 only 2
# 3 only 1
# 4 zero
5 x 100 (pull) steady @ 135/145/2
6 x 200 odds free #2 = back # 4 = breast # 6 choice (fly encouraged :) )!
# 1 @ 250/3/310/330/4
# 3 @ 240/250/3/320/350
# 5 @ 230/240/250/310/340
4 x 50 2 smooth / 2 tiger sprints (25 underwater 25 sprint free) @ 10 rest
Total distance 2300m
Yearly Distance 23,500m
#1 only 3 breaths
# 2 only 2
# 3 only 1
# 4 zero
5 x 100 (pull) steady @ 135/145/2
6 x 200 odds free #2 = back # 4 = breast # 6 choice (fly encouraged :) )!
# 1 @ 250/3/310/330/4
# 3 @ 240/250/3/320/350
# 5 @ 230/240/250/310/340
4 x 50 2 smooth / 2 tiger sprints (25 underwater 25 sprint free) @ 10 rest
Total distance 2300m
Yearly Distance 23,500m
Wednesday, October 1, 2008
October 1st 2008! " A touch with Fly!"
warmup :
800 as:
100bk
200IM
50 Fly
50 Free
First 400 smooth 2nd 400 moderate
6 x 50 kick @115
Odds = fly kick working both directions and kicking from hips
Evens= choice
Main Set (FLY) :)
6 x 25 Single Arm Fly @ 45
2 x 50 swim @ 60/70
4 x 25 Pablo Drill @ 60
4 x 50 swim @ 110/120
2 x 25 Coupling drill (fly arms with any other kick then fly) @ 45
2 x 50 swim @ 50/60
Warmdown:
200 easy as 50 back 50 free
Total Distance 2100m
Yearly Distance 21,200m
800 as:
100bk
200IM
50 Fly
50 Free
First 400 smooth 2nd 400 moderate
6 x 50 kick @115
Odds = fly kick working both directions and kicking from hips
Evens= choice
Main Set (FLY) :)
6 x 25 Single Arm Fly @ 45
2 x 50 swim @ 60/70
4 x 25 Pablo Drill @ 60
4 x 50 swim @ 110/120
2 x 25 Coupling drill (fly arms with any other kick then fly) @ 45
2 x 50 swim @ 50/60
Warmdown:
200 easy as 50 back 50 free
Total Distance 2100m
Yearly Distance 21,200m
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