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
Monday, December 6, 2010
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
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
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
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
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
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
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
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
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
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
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