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