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)
Thursday, February 19, 2009
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
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