16 x 50
8 as 1 Fr/1K @ 60 / 70
8 as 1 FR 1c Choice @55/60
3 x 200 Back @ 330/4/430
400 Free @ 7 / 730/ 8
400 IM GO!! :D @ 610/640/730
12 x 25 @ 45
#1 2 kicks 1 pull Breast
#2 3 kicks 1 Pull "
#3 4 kicks 1 pull "
#4 Under water or free swim 0 breath
Total Distance 2500m.
Friday, April 24, 2009
Thursday, February 19, 2009
Feb. 16th 2009
2 x
100 free @2
8 x 25 kick @ 45 2 fly 2 choice
4 x 50 IMO @ 50/55/60
200 (-)split 3rd 50 strong!! @ 430
50 easy @ 115
50 build at 200 race pace @115
100 easy
200 FOR TIME :D ALLOUT! choice stroke!
4 x 100 steady @ 140/145/150
Total Distance 2000m
100 free @2
8 x 25 kick @ 45 2 fly 2 choice
4 x 50 IMO @ 50/55/60
200 (-)split 3rd 50 strong!! @ 430
50 easy @ 115
50 build at 200 race pace @115
100 easy
200 FOR TIME :D ALLOUT! choice stroke!
4 x 100 steady @ 140/145/150
Total Distance 2000m
Feb. 13 2009
400 free @ 7 /730/ 8
6 x 50 @ 50-45 or 55-50
200 @ 330 /350
100 easy
8 x 25 Choice All out @ 60!!!!
10 x 50 kick steady @ 60/65/70/75
100 easy swim
2x through
50 push strong 200 race pace @110
75 build @150
50 ALLOUT @50
25 easy @110
200 easy
Total distance 2400m (although we only made it through 1 round of last set)
6 x 50 @ 50-45 or 55-50
200 @ 330 /350
100 easy
8 x 25 Choice All out @ 60!!!!
10 x 50 kick steady @ 60/65/70/75
100 easy swim
2x through
50 push strong 200 race pace @110
75 build @150
50 ALLOUT @50
25 easy @110
200 easy
Total distance 2400m (although we only made it through 1 round of last set)
Feb 4th 2009
4 x 200
1 free bre. 3.5.7.5 all @ 415
1 kick
1 IM drill/swim
1 choice
24 x 50 as
4 free @ 50/55/60
4Fly/back @ 55/60/65
4 free @ 50/55/60
4 Back/breast @ 55/60/65
4 free @ 50/55/60
60 rest
4 breast/free @ 50/55/60
12 x 25
4 @ 30
4 @ 25
4 @ 30
total Distance 2300m
1 free bre. 3.5.7.5 all @ 415
1 kick
1 IM drill/swim
1 choice
24 x 50 as
4 free @ 50/55/60
4Fly/back @ 55/60/65
4 free @ 50/55/60
4 Back/breast @ 55/60/65
4 free @ 50/55/60
60 rest
4 breast/free @ 50/55/60
12 x 25
4 @ 30
4 @ 25
4 @ 30
total Distance 2300m
Jan. 19 2009
200 Free @ 4
6 x 50 kick choice as 1@ 110 1@105 1@60
4 x 75 backstroke :) @ 130/140/150
100 Breast kick
2 x through
This set is either Breast or Fly! :D!
4 x 50 drill/swim @ 115/120
100 swim
2 x 50 as 200 divided by 4 pace @115
50 Strong @ 60
2 x 25 all out @60
30 rest
6 x 100 free pull @ 135/140/145/150/155
Total distance 2500m
6 x 50 kick choice as 1@ 110 1@105 1@60
4 x 75 backstroke :) @ 130/140/150
100 Breast kick
2 x through
This set is either Breast or Fly! :D!
4 x 50 drill/swim @ 115/120
100 swim
2 x 50 as 200 divided by 4 pace @115
50 Strong @ 60
2 x 25 all out @60
30 rest
6 x 100 free pull @ 135/140/145/150/155
Total distance 2500m
January 12th 2009
4 x 125 As 100 free
25 Reverse IM order
@ 10 rest
4 x 100 free steady @ 140/150/2
Main Set :
3 x through
Rounds 1 and 2 Round 3
200 IM @ 330/350/4 320/330/350
50 Free@ 1:10
50 Choice@ "
50 Free @ @50
400 IM :D!
6 x 25 as:
3-2-1-0-1-0 @ 45
25 Reverse IM order
@ 10 rest
4 x 100 free steady @ 140/150/2
Main Set :
3 x through
Rounds 1 and 2 Round 3
200 IM @ 330/350/4 320/330/350
50 Free@ 1:10
50 Choice@ "
50 Free @ @50
400 IM :D!
6 x 25 as:
3-2-1-0-1-0 @ 45
Sunday, December 28, 2008
Practice 1
6 x 50 Breast @ 105/110/115
100 Free @ 2/210/220
4 x 50 Back @ 105/110/115
100 Free @ 2/210/220
100 Fly swim just trying not to break stroke
6 x 75 kick @ 150/2/210
odds free
Evens no free
Choice between Back or Breast
Back:
4 x 50 Dec. 1-4 @ 50/55/60/65
200 @ 4 /420/440
4 x 100 Steady @135/145/155/205
100 @ 230
200 @ goal to be under 310/320/330/340/350
Breast
9 x 100 Breast
3 @ 205/210/215/220
3 @ 155/2/205/210
30 rest
3 @ 2-150-140/ 210-2-150/ 220-210-2
7 x 50 @ 130/145
Odds #1. Breath every 5
#2. Breath every 7
#3. Every 9
#4. only 2 Breaths
Even 50s are scull/fly
Total Distance: 2700m or 2500m
100 Free @ 2/210/220
4 x 50 Back @ 105/110/115
100 Free @ 2/210/220
100 Fly swim just trying not to break stroke
6 x 75 kick @ 150/2/210
odds free
Evens no free
Choice between Back or Breast
Back:
4 x 50 Dec. 1-4 @ 50/55/60/65
200 @ 4 /420/440
4 x 100 Steady @135/145/155/205
100 @ 230
200 @ goal to be under 310/320/330/340/350
Breast
9 x 100 Breast
3 @ 205/210/215/220
3 @ 155/2/205/210
30 rest
3 @ 2-150-140/ 210-2-150/ 220-210-2
7 x 50 @ 130/145
Odds #1. Breath every 5
#2. Breath every 7
#3. Every 9
#4. only 2 Breaths
Even 50s are scull/fly
Total Distance: 2700m or 2500m
Practice 2
400 @ 7 /730/8 / 830
200 no free @ 330/4/430
400 @ 630/650/710/730/8
300 no free @ 530/6/630/7
200 @ 305/320/340/4/410
100@ 130/135/140/145/150/155/2
2 x 50
#1 @2 easy
#2 Strong !!!
12 x 25 @ 45
1 back
1 chin to the surface streamline kick (kick can be choice but head stays out of the water)
1 breast
1 fly kick @ back
PULL (if you can find a pull buoy)!
8 x 100 Steady @ 130/135/140/145/150/155/2/205/210 ahah there's a lot of options but as If you are actually doing this I'm guessing you wanted to swim so don't chose 210 if you know you can easily hold 130's etc... :D!
200 easy
Total distance 3k baby wooooo!
200 no free @ 330/4/430
400 @ 630/650/710/730/8
300 no free @ 530/6/630/7
200 @ 305/320/340/4/410
100@ 130/135/140/145/150/155/2
2 x 50
#1 @2 easy
#2 Strong !!!
12 x 25 @ 45
1 back
1 chin to the surface streamline kick (kick can be choice but head stays out of the water)
1 breast
1 fly kick @ back
PULL (if you can find a pull buoy)!
8 x 100 Steady @ 130/135/140/145/150/155/2/205/210 ahah there's a lot of options but as If you are actually doing this I'm guessing you wanted to swim so don't chose 210 if you know you can easily hold 130's etc... :D!
200 easy
Total distance 3k baby wooooo!
Practice 3
Warmup:
300 free
200 Breast
100 Back
2 x 4 x 25 Drill @ 45
2 x 50 swim @ 60/1:10
Round 1= fly :D
Round 2 = best stroke
3 x 100 best stroke Descend 1-3 @ 140/150/2/210/220
Main set:
Freestylers :
8 x 100 @ 2/230 Holding under 400 Race pace OR
Pick the column you think you can hold 8 for and stay with it
115/120/125/130/135/140/145/150/155/2
Other strokes or IM:
6 x 100 @ 230/3 Best average Same idea as above !
warm down :
6 x 100 Kick/swim @ 220/240
odds Kick= fly evens = back
Evens Choice !
Total Distance either 2500 or 2700m
300 free
200 Breast
100 Back
2 x 4 x 25 Drill @ 45
2 x 50 swim @ 60/1:10
Round 1= fly :D
Round 2 = best stroke
3 x 100 best stroke Descend 1-3 @ 140/150/2/210/220
Main set:
Freestylers :
8 x 100 @ 2/230 Holding under 400 Race pace OR
Pick the column you think you can hold 8 for and stay with it
115/120/125/130/135/140/145/150/155/2
Other strokes or IM:
6 x 100 @ 230/3 Best average Same idea as above !
warm down :
6 x 100 Kick/swim @ 220/240
odds Kick= fly evens = back
Evens Choice !
Total Distance either 2500 or 2700m
Saturday, October 25, 2008
October 25th 2008
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
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
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
Monday, September 29, 2008
September 29th 2008 ! First "Real sprint" practice
100 free @ 2/220
100Kick@ 230
100 free @ 2/220
200 Kick@ 415/430/5
100 free @ 2/220
100 Kick @ 150/2
8 x 25 choice swim (best stroke) @ 45 as:
Fast/Easy
Easy/fast
Build
Smooth
100 To Get Ready (T.G.R.)
Main set: All best stroke
2 x 50 build Target time= Best Time +4 @ 130
12 x 25 Swim BEST AVERAGE FAST!!!!
4@ 90
4@30
4@60
2 x 100 smooth @ 10 rest
Push 50 ALL OUT!!! Which by the way was super awesome for this time in the year! Good job everyone :D!!
50 easy
Total Distance 1700m
Yearly Distance 19,100m
100Kick@ 230
100 free @ 2/220
200 Kick@ 415/430/5
100 free @ 2/220
100 Kick @ 150/2
8 x 25 choice swim (best stroke) @ 45 as:
Fast/Easy
Easy/fast
Build
Smooth
100 To Get Ready (T.G.R.)
Main set: All best stroke
2 x 50 build Target time= Best Time +4 @ 130
12 x 25 Swim BEST AVERAGE FAST!!!!
4@ 90
4@30
4@60
2 x 100 smooth @ 10 rest
Push 50 ALL OUT!!! Which by the way was super awesome for this time in the year! Good job everyone :D!!
50 easy
Total Distance 1700m
Yearly Distance 19,100m
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