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!

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

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

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

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

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

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