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