Dec 1, 2010

day before the meet workout

400 drill/swim
10 x 25's odd back, even breast on :30
400 pull with paddles and buoys
10 x 25's fly with fins on :30

8 x 50's on 1:00
6 x 50's on :55
4 x 50's on :50
2 x 50's on :45
1 50 sprint for time

200 swim easy free

Starts and Turns

Nov 30, 2010

200 swim
6 x 50's drill/swim free on 1:00
200 kick
6 x 50's drill/swim back or breast on 1:05
200 pull with paddles
6 x 50's descend 1 - 3, 4 - 6 on 1:00

pacing for 200's
5 x 4 x 50's maintain fast 200 pace
10 sec rest between 50's
1 min rest between sets

broken 100's fly swim (no fins)
5 x 4 x 25's fly swim (last in, first go)
1 min rest between sets

8 x 25's easy swim

3200 yards

Nov 29, 2010

I think I posted this one earlier, but we did the Challenge Set today, so I thought I would post it again - just to motivate YOU, yes YOU, to try it again!

400 drill/swim free

20 x 25's on :25
easy 100 back or breast
20 x 50's on :50 or :45
easy 100 back or breast
20 x 75's on 1:20, or 1:15, or 1:10
each 100 back or breast
Remember the goal of this set is to make it hard for yourself, then see how many intervals you can make. If you miss an interval you have to rest one. Then get back going again.

Kick 12 x 25's w/fins on :30

4000 yards

Nov 22, 2010

going cruisin'.... :-)

4 x 300's (100 swim, 100 drill, 100 kick)
odd 300 free, even 300 back or breast

4 x 200's pull free

3 x 4 x 100's crusie interval (ours are: 1:20 for the fast lane - 2:00 for the slow lane, and varied in between...)

12 x 25's fly w/fins on :30

east 100 breaststroke swim

3600 yards

Nov 10, 2010

Breaststroke day!

4 x 100's free on 1:45
8 x 25's breast
3 x 100's free on 1:40
8 x 25's breast
2 x 100's free on 1:35
8 x 25's breast
1 x 100 free sprint

easy 100 breaststroke

16 x 25's breast on :40
goal: how far can you get w/underwater pull?

kick breast - fartleck 10 mins - 30 secs fast, 30 secs recovery

8 x 50's from middle of pool work turns!

2800 yards

Nov 9, 2010

This is for those of you who like IM's... :-)

400 swim (3 free, 1 stroke)
(4th 25 fly, 8th 25 back, 12th 25 breast,16th 25 free)
300 kick with fins (fly, back, free by 25's)

12 x 50's on 1:00
fly/back
back/breast
breast/free
free/fly
(3 times through)

8 x 100 on 2:00
25 free, 50 fly, 25 free
25 free, 50 back, 25 free
25 free, 50 breast, 25 free
25 free, 50 free, 25 free
(middle 50 is a sprint) (2 times through)

8 x 100 IM's on 1:40

16 x 25's IM order on :30

3300 yards

Nov 8, 2010

This was a girls lanes vs boys lanes workout. The goal is to get the "newbies" to keep up with the "veterans".

200 swim free
8 x 25's fly w/fins on :30
200 kick choice no fins
8 x 25's fly w/fins on :30
200 pull free with buoys and paddles
8 x 25's fly w/fins on :30

8 x 100's kick w/fins (under/over)
16 x 25's no fins (pushoff, streamline past flags, sprint fly 1/2 way, then easy free)
Goal - how far and fast can you streamline off the wall with dolphin kick?

10 x 75's sprint fly, easy free, sprint free

200 drill swim for a cooldown

Nov 2, 2010

200 swim free
200 kick w/fins fly no board
200 swim breast
200 kick breast no board (hands on butt)
200 swim back
200 kick back w/fins

4 x 5 minute swims
goal is to get to 300 - 400 yards each time
1 min rest between each

6 x 100's pull w/buoys and paddles

16 x 25's sprints

3700 yards

Oct 26, 2010

200 free
200 back or breast
200 free

6 x 100's kick with fins (fly, free, fly, free)

4 x 50s backstroke on 1:00
10 x 25's pull backstrok on :30
4 x 50's breast on 1:05
10 x 25's pull breast on :35
4 x 50's fly on 1:00
10 x 25's pull fly on :35
4 x 50's free on 1:00
10 x 25's pull free on :30

3,000 yards

October 25

Do you need to work on your stroke? Here's a workout where you can focus on technique.

6x100's (15 sec rest):
1. 100 catch-up drill
2. 25 - 50 - 25 (50 your choice of stroke)
3. 100 shark drill (elbow up, on your side, 6 kicks)
4. 25 - 50 - 25 (50 your choice of stroke)
5. 100 kick with board free (focus on flexible ankles)
6. 25 - 50 - 25 (ez, fast, sprint free)

12 x 50's drill/swim (on 1:10):
1 - 3 fly w/fins (3-3-3)
4 - 6 back w/fins (kick 6)
7 - 9 breast (2 kick, 1 pull)
10 -12 free (zipper)

5x200's free (75,50,25,50 - med -fast-sprint - ez)
15 sec rest

20 x 25's with fins fly/free on :30

2600 yards

Tuesday, Oct 19

warm-up:
400 swim
300 kick w/fins
200 pull w/paddles and buoys
100 choice

3 x 8 x 75:
1st set:
1-4 free on 1:15
5-8 stroke on 1:20

2nd set:
kick w/fins fly/back/free on 1:20

3rd set:
swim w/fins free/fly/free on 1:10

kick wars - very fun:
Two people, one kick board. Partners face each other and kick against each other. The winner advances up one lane and the loser moves down one lane. The goal is to get to the highest lane and stay there.

Monday, Oct 18

Today I printed this workout for the veteran swimmers and I worked with the "newbies"

30 sec rest between 200's:
200 swim
200 drill/swim
200 pull w/paddles and buoys
200 IM/free (fly/free, back/free etc... by 50's)
200 kick w/fins fly or back

2 times through:
300 pull w/bouys only on 4:30
2 x 150 IM (no free on 3:45
4 x 75 descend (choice) on 1:15
50 easy on 1:00

4 x 4x25's:
1st sprint free 0n :35
2nd sprint choice on :45
3rd no breath on :40
4th EZ on :45

Thursday, Oct 14

Butterfly day!!!!!

3 x 100 kick, drill, swim, swim freestyle
3 x 100 kick, drill, swim, swim back or breast
12 x 25 kick w/fins fly/free
100 choice swim

12 x 25 drill - rt arm/lt arm, 3-3-3
12 x 25 kick w/fins (front, right, left, back)
swim 400 ev 3rd length fly

Practice flip turns

Wednesday, Oct 13

Breaststroke Day...

200 swim free
6 x 50 drill/swim (catch-up)
200 swim backstroke
6 x 50 drill/swim (kick 6)

12 x 25 kick w/fins (fly/back) on :30

200 breast kick - focus on squeezing your feet together
12 x 25 breast drills: scull pull, 2 kicks-1 pull, 3 sec glide
4 x 75 kick, drill, swim breast

6 x 1:30 swims with 15 SR

Relays! :-)

Tuesday, Oct 12

Backstroke Day!!! :-)

300 swim
8 x 50 scull/swim free
4 x 75 swim (even free, odd choice) 15 SR

kick w/fins:
10 x 50 fly/free

10 x 25 backstroke drills: kick 6, catch-up
4 x 50 3,6,3 drill

6 x 100 on 2:00 free or back
(50 easy, 25 med, 25 sprint)

20 x 25 on :30
work on streamline, odd free, even back

New Swim Season, New workouts...

Welcome to the 2010 - 2011 swim season! Get your suit, cap and goggles and join our workouts!!!

Monday, Oct 11 (first practice of the season!)
8 x 100 free 15 SR
12 x 25 kick w/boards on :40
8 x 50 scull/swim on 1:00

8 x 50 kick fly w/fins
12 x 25 fly swim w/fins
8 x 50 kick choice

down ladder:
100, 75, 50, 25
4 times through, 15 SR between each distance and 1 min between ladders

3600 yards

Jan 19, 2010

Only 2 practices this week - we played a game of steal the bacon on Wednesday (woo hoo!) and then had our last regular season meet on Thursday

200 swim free
6 x 75 kick.drill,swim free

4 x 100 CI

200 back or breast
6 x 75 kick, drill, swim back or breast

4 x 100 CI

Stroke set
Pick your main stroke (other than free)
8 x 75 drill 50, sprint 25 on 2:00
12 x 25 with fins stroke/free on :30

200 swim cool down

Totals yards 3200

Jan 18, 2010

Only 3000 yards today (we're starting our taper!!!!)

400 swim
5 x 100 CI +10
300 kick fly w/fins
4 x 100 CI +5
200 pull with paddles
3 x 100 CI
100 breast or back
2 x 100 CI -5

6 x Broken 100's stroke on 3:00
25,50, 25 10 secs rest at break
work hard on the middle 50

easy 100 swim cool down

Jan 13, 2010

200 swim
200 kick with board, no fins
200 pull with bouy only
200 swim

3 x (8 x 25 on :30) sprint odd 25's stroke, less fast on even 25's free
1 min rest betwee the 3 sets

200 kick no fins, freestyle or fly hard kicking!

8 x 75 descend (get faster each 25). Work on finishing strong all the way to the wall. My swimmers have gotten into the bad habit of slowing down or even stopping before they reach the wall!!! It shows at the meets.... :-(

200 kick no fins, free or fly hard kicking!

10 x 50's from the middle of the pool - working on turns!
Emphasis: fast turns, tight stremline, dolphin kick, no breath first stroke

400 easy swim, long stroke, good technique
I finished with this to help ease the soreness they were going to feel the next day - we had a meet on Thursday.... (which, by the way, we placed 2nd!!!)

Total yards; 3100

Jan 12, 2010

I loved this workout!!!!

400 swim
4 x 100 CI + 10
400 kick with fins
4 x 100 CI + 10

Make 'em 50s
This is a great set of about 30 - 35 50's.
Start the first 50 on the 60 - the goal is to make it before the next 60... not too hard...
The 2nd 50 starts on the 1 - the goal is to make it before the next 60
The 3rd one starts on the 2 - the goal... well you get it...
Eventually, this gets very difficult! The goal is to see how many you can do before you don't make it before the 60!
If you miss one you have to rest that one, then keep going. When you miss the 2nd one you record how many you made, but keep swimmming until everyone has missed 2 50's.
My 2 best swimmers miss #31 and then missed #34. I thought that was pretty good!!!

We did a few 25 sprints after this set.

Great workout today!!!!

Jan 11, 2010

Timed 15 minute swim.... When I was at Booker T (yay!) I had my swimmers do a T30, but here we only swim for 90 minutes, so I have my swimmers do a T15. They think it's the hardest thing they have ever done.... :-) Maybe next year I should try a T30? Anyway: here is Monday's workout.

300 swim easy (work on technique)
10X 25's kick with fins on :30

T15 - We encourage the swimmers to be very uncomfortable when they swim this. They swam between 750 yards - 1150 yards. I use this information to create their new CI for upcoming practices.

easy 100 breast stroke

8 x (75 on 1:20, 50 on 1:00, sprint 25) 1 min rest between sets.

3 x 25 - all out sprint, leave it all in the pool.... :-)

Total yards: 2500 - 2900 plus 75

Jan 6, 2010

Lot's of kicking today..... we need it!!!

300 swim
10 x 25 kick with board free :35
400 drill/swim free
10 x 25 kick stroke :35
400 drill/swim stroke
10 x 25 kick free :35
400 swim with paddles
10 x 25 kick stroke :35
400 swim with paddles

200 swim easy

Timed 100 kick free

Total yards: 3200

P.S. I made my team do an extra 400 drill/swim free because the first time they weren't doing the drill correctly - basically being LAZY!!!!! hahaha! So we actaully swam 3600 yards....

Jan 5, 2010

This was the same "IM set" we did two weeks ago, but we swam with fins. It was a good leg workout today!!

200 swim
200 kick
200 pull
200 swim

10 x 50 swim with paddles
odd free/even stroke on 1:00

Main set (all with fins)(breast is done with fly kick)
4 x 100 IM on 1:40 or 1:50 or 2:00
6 x 50 fly on 1:00
4 x 100 IM (same intervals)
6 x 50 back on 1:00
4 x 100 IM (same interval)
6 x 50 breast on 1:00
4 x 100 IM (same interval)
6 x 50 free on 1:00

cool down:
8 x 25 choice of stroke, coach start

Total yards: 4300

Jan 4, 2010

First practice of the year.... :-)

300 swim 300
5 x 100 on CI +10 secs 500
300 kick with fins 300
4 x 100 on CI +5 secs 400
300 pull with paddles and bouys 300

Main set:
4 x 100 on CI 400
6 x 50 swim with paddles (no free) on 1:10 300
4 x 100 on CI 400
6 x 50 swim with paddles (no free) on 1:10 300

2nd set:
4 x 4 x 50 free descend 1 - 4 on 1:00 800

200 swim easy 200

Total 4200 yards

Salmon Run

Thursday, Dec 31, 2009
The last practice of the year....
It's been a tradition to do the "Salmon Run" during Christmas practice. So that is what we did yesterday....

60 x 50's on 1:00. After each 50 you have to get out of the pool in order to dive in each time.

This workout is not very hard, but it is kind of long and repetitive! However, it is a great upper body workout - your arms could get a bit tired after pulling yourself out 60 times!!!