10/5/11

400 drill the 4^th 25 of each 100
4 x 100 IM order kick
4 x 50 breathing every 7



Twice Through:

2 x 100 @ 1:15/ 1:20

2 x 75 @ 1:15/ 1:20

2 x 50 @ 35/ 40

2 x 25 @ 35/ 40

Four times through, switch up strokes:

• 125 build/ 25 sprint from dive 3:00
  

200 easy


 2800 meters

10/6/11

400 choice
4 x 100 fins alternate side position flutter & dolphin kick by 100
4 x 50 descend, breathing every 3



-----------Stick to the same Stroke for this whole set -------------

4 x 200 IM alternate kick/swim & drill/swim @ 4:00

4 x 100 stroke – alternate kick/swim and drill/swim @ 2:00

Twice through:

2 x 125 IM (with 50 of stroke) @ 1:45/ 2:00/ 2:15/ 2:30

2 x 50 stroke pace @ 10s RI

2 x 50 stroke build @ 15s RI

2 x 25 stroke sprint @ 60s RI

---------------------------------------------------------------------------

400 easy with fins

 3600 yards

10/4/11

400 choice – drill every 4^th 25 (no catch up or finger drag)
4 x 100 kick/swim by 50
4 x 50 breaststroke/freestyle by 25



20 x 25 from center, 4 each stroke, 4 IM transitions (eg. Fly/back) @ 30
GOOD touch/turn/kick-out
100 easy



500 IM (50 fly, 100 back, 150 breaststroke, 200 free) long & easy
100 six kick switch backstroke easy



500 free – 100 hard/ 100 easy/ 100 hard/ 100 easy/ 100 hard
100 – 2 kick one breaststroke- easy



8 x 25 with fins – alternate 1 butterfly pull no breath/ 1 breaststroke pull with breath @ when last person finishes – swim down the center of the lane
4 x 25 sprint fly @ 45



20 x 25 from center, 4 each stroke, 4 IM transitions (eg. Fly/back) @ 30
GOOD touch/turn/kick-out
100 easy     

10/2/11

400 choice
4 x 100 kick/swim by 25 (alternate free & brst)
4 x 50 descend



1 x 500 free negative split @ 8:00



2 x 400 @ 7:00

1. free drill – 25 “L” into sail/ 25 swim
   
2. free build
   

3 x 300 @ 5:30

1. backstroke
   
2. free drill - 25 mustard drill (elbow, hip, switch)/ 25 swim
   
3. freestyle negative split
   

4 x 200 @ 3:15

1. free drill – 26 six kick three pull/ 25 swim
   
2. - 4. descend
   

5 x 100 – 25 stroke -75 free @ 1:40



4 x 25 ascending 

9/30/11

400 choice
4 x 100 kick/swim by 25, alternating freestyle & breaststroke by 100
4 x 50 breaststroke/free by 25, descend



3 x 100 Free @ 1:30/ 1:45/ 2:00 (these should not be easy)
300 Free – 25 “L” drill into sail (pause for 4K, armpit out) / 25 swim
100 breaststroke



3 x 100 Free @ 1:30/ 1:45/ 2:00 (these should not be easy)
300 Free – 25 mustard drill (water-hip-switch) / 25 swim



100 breaststroke – crank out the pull outs






200 easy


 2600 meters

9/29/11

Focus on head position.
400 choice
4 x 100 kick/swim by 25
4 x 50 backstroke/freestyle by 25



400 kick with fins – (25 SL dolphin kick on back/ 75 flutter kick on back) x 4
100 easy freestyle



400 freestyle, 4 times through:

1. 25 left arm only, other arm down, 1/2 way breathing to right, 1/2 breathing to left, breathing every other stroke
   
2. 25 right arm only, same as above
   
3. 50 swim
   

3 x 100 free descend
100 easy



4 x 125 (first 25 breathing EVERY stroke – yep)



200 easy backstroke



12 x 25 - sprint, climb out at other end, wait til last person in lane gets out, feet first jump in, sprint, climb out...



200 easy




 3600 yards

9/28/11

400 choice
4 x 100 kick/swim by 25
4 x 50 fly/free



400 freestyle @ 6:40
3 x 100 backstroke @ 1:45
4 x 50 breaststroke/freestyle @ 1:00
100 easy



400 first 25 of each 100 fly @ 6:40
3 x 100 drill/swim by 25 @ 2:00
4 x 50 free descend @ 1:00
100 easy



3000 meters

9/27/11

400 choice
4 x 100 streamline flutter kick on back & choice by 100
4 x 50 breathing every 5



10 x 25 streamline dolphin kick on back @ 30
200 reverse IM long & easy
400 freestyle easy



8 x 25 backstroke focus on rotation & finish of pull
200 IM drill
300 freestyle easy



6 x 25 breaststroke
200 IM strong swim
200 freestyle easy



4 x 25 freestyle sprint
200 IM reverse kick
100 easy free


 3500 yards

9/26/11

400 choice
4 x 100 kick/swim/scull/swim by 25
4 x 50 breathing every 7



4 x 25 “sailboat” drill – pause right before entry for 5 sec



15 x 100:

1. 1-5 descend freestyle @ 1:20
   
2. 6-10 stroke or stroke/free @ 1:30
   
3. 11-15 descend freestyle @ 1:20
   

200 easy


 2800 meters

9/23/11

400 choice
4 x 100 with fins alternate 6-k-switch Free & choice kick
4 x 50 from center – work on freestyle & backstroke flip turns – hands by hips, straight over, toes up, streamline, push off on back...



4 x 25 backstroke- best stroke count @ 45
3 x 100 backstroke- hold the stroke count from above and descend @ 2:30
400 freestyle alternate 50's: breathing every 3/ breathing every 5



4 x 25 breaststroke- best stroke count @ 45
3 x 100 breaststroke- hold the stroke count from above and descend @ 2:30
400 freestyle alternate 50's: breathing every 3/ breathing every 5



8 x 25 @ 45 twice through:

1. butterfly sprint
   
2. easy choice
   
3. sprint kick
   
4. easy choice
   

200 easy


 3000 yards

9/22/11

400 choice
4 x 100 with fins alternate 6-k-switch Free & choice kick
4 x 50 from center – work on freestyle & backstroke flip turns – hands by hips, straight over, toes up, streamline, push off on back...



4 x 25 backstroke- best stroke count @ 45
3 x 100 backstroke- hold the stroke count from above and descend @ 2:00
400 freestyle alternate 50's: breathing every 3/ breathing every 5



4 x 25 breaststroke- best stroke count @ 45
3 x 100 breaststroke- hold the stroke count from above and descend @ 2:00
400 freestyle alternate 50's: breathing every 3/ breathing every 5



16 x 25 @ 30 four times through:

1. butterfly sprint
   
2. easy choice
   
3. sprint kick
   
4. easy choice
   

500 easy




 3500 yards

9/21/11

400 choice
4 x 100 with fins – alternate side position flutter kick & choice kick
4 x 50 streamline past flags, breathing every 5



Twice Through:

200 freestyle build @ 3:00

4 x 50 one hand fist (or tennis ball) @ 1:00

4 x 25 freestyle @ 30

200 freestyle – hard on the 3^rd 50

4 x 25 streamline underwater dolphin kick – no breathe



300 easy


 2800 meters

9/20/11

400 choice
4 x 100 kick/swim/scull/swim by 25
4 x 50 (25 butterfly press 1/2 length-into full stroke, 25 freestyle)



600 with fins – 50 side position flutter kick/ 50 backstroke/ 50 freestyle/ six kick switch backstroke
4 x 100 free descend @ 2:00



600 with fins – 50 backstroke/ 50 breaststroke pull
4 x 100 free descend @ 2:00



8 x 25 streamline dolphin kick on back with fins, fast @ 45



300 easy


 3500 yards

9/19/11

400 choice
4 x 100 kick/swim/scull/swim
4 x 50 (1/2 length butterfly press into 1/2 length full fly/ Free)



200 IM 3-3-3 drill (fly – 3L, 3R, 3 full, back – same, brst – 3 pull, 3 kick, 3 full cycles, free – same as fly & back)



400 IM/FR (25 fly/25free... etc)
200 Freestyle @ 2:45
200 IM kick/swim
200 Freestyle @ 2:45
100 IM sprint
200 freestyle @ 2:45



100 continuous– 25 sprint, 25 dive from side streamline halfway x 2



200 easy


 2800 meters    

9/16/11

400 choice
4 x 100 alternate: dolphin kick, flutter kick on back with fins
4 x 50 breathing every 7



4 x 25 sprint @ 45



20 30 40
1 x 300 @ 4:00 4:30 5:00
2 x 200 @ 2:40 3:00 3:20
3 x 100 @ 1:20 1:30 1:40
4 x 50 @ 40 45 50



4 x 25 sprint @ 45



200 easy


 2600 meters

9/15/11

400 choice
4 x 100 kick/swim/scull/swim
4 x 50 breathing every 7



4 x 25 fist drill
200 side position progression (12k, 6k, 6-3, swim)



3 x 500 @ 9:00, descend 1-3
4 x 25 sprint @ 1:00



4 x 75 backstroke – 25 kick/ 50 swim @ 1:20



200 easy


 3400 yards

9/14/11

9/14/11 #1 Nov 5 – Mini Meet, Dec 9-11 BU

400 choice
4 x 100 kick – alternate streamline flutter kick on back & breaststroke kick
4 x 50 breathing every 5



4 x 25 one arm drill free, other arm down– switching breathing sides



Twice Through:
200 (50 free/25 streamline dolphin kick/50 free/25 surf flutter kick/50 free)
2 x 25 @ 20
3 x 50 @ 1:00
2 x 75 @ 1:00
100 easy






200 easy


 2600 meters

9/13/11

400 choice
4 x 100 alternating dolphin kick & choice, with fins
4 x 50 from center – perfect turns



4 x 50 drilling with purpose



3 x 200 IM * only work hard on the 75, the rest long and steady @ 3:45/4:00

1. 25 Fly/ 75 BK/ 50 BR/ 50 FR
   
2. 25 Fly/ 50 BK/ 75 BR/ 50 FR
   
3. 25 Fly/ 50 BK/ 50 BR/ 75 FR
   

200 easy
400 Build – look for 200 split @ 7:00
200 faster than 200 split @ 3:00
100 easy
400 (100 hard/100 moderate x 2) @ 7:00
4 x 25 descend @ 40



200 easy


 3400 yards

9/12/11

400 choice
4 x 100 alternate dolphin kick & choice kick
4 x 50 feet past flags, breathing every 5



4 x 25 IM order: one arm drill ALL strokes, other arm by side
4 x 25 IM order: one arm drill -with other arm extended (except back)
4 x 25 IM order: '3-3-swim' (3 left, 3 right, swim)



2 x 200 IM descend



Twice Through:

4 x 25 alt sprint flutter kick with board & breaststroke kick

100 easy

50 Free All Out

50 easy

300 easy


 2600 meters

9/11/11

400 choice
4 x 100 alternate dolphin kick & choice with fins
4 x 50 from center, perfect turns



8 x 25 variable speed

1. sprint first 12 yards
   
2. sprint last 12 yards
   
3. easy
   
4. sprint
   

8 x 200 Variable Speed Freestyle, heart rate test set*** @ 2:00 rest

• After each one – find your pulse THREE times and count the # of times your heart beats in 10 secs (NOTE – THE NUMBER of beats in 10 seconds, not your heart rate) ***record the swim time & sum of the three numbers
  

1. within the first 10 seconds after finishing
   
2. 30 seconds after you finish
   
3. 1 minute after you finish
   

#1- 70 percent effort, #2- 80 percent effort, #3- 90 percent effort, #4-100 percent effort
#5- 100 percent effort, #6- 90 percent effort, #7- 80 percent effort, #8- 70 percent effort



Twice Through:

400 long & easy with fins

8 x 25 variable speed KICK

1. sprint first 12 yards
   
2. sprint last 12 yards
   
3. easy
   
4. sprint
   

200 easy


 4200 yards

9/9/11

400 choice
4 x 100 kick with fins
4 x 50 breathing every 5



4 x 25

1. left arm only – 1/2 length breathing to left, 1/2 breathing to right
   
2. right arm only – 1/2 length breathing to right, 1/2 breathing to left
   

9 x 100

1. 75 hard, 25 easy
   
2. 50 hard, 50 easy
   
3. 25 hard 75 easy
   

200 easy with fins



4 x 25 fast streamline underwater dolphin kick as far as possible, easy swim to wall



200 easy


2500 meters

9/8/11

400 choice
4 x 100 kick, alt breaststroke kick & choice
4 x 50 from center – focus on solid turns (somersault straight over, streamline, push off on back, roll to stomach, 2-3 strokes before breath)



TWICE THROUGH:
***focus on maintaining the same pace

4 x 25 @ 25

3 x 50 @ 50

2 x 75 @ 1:15

1 x 100 @ 1:40

600 easy: 75 backstroke/25 breaststroke
200 IM Sprint
200 easy with fins, 50 kick/50 swim



3 x 100 choice descend (all the same) @ 2:00



300 easy with fins


 3600 yards

9/7/11

400 choice
4 x 100 kick with fins, alt side position flutter & dolphin kick
4 x 50 from center – focus on solid turns (somersault straight over, streamline, push off on back, roll to stomach, 2-3 strokes before breath)



2 x 25 push off arms by side, body at surface, kick to other end, adjust head position until bottom is at the surface of the water
2 x 25 swim freestyle maintaining head position as above
300 freestyle – build (get time)



4 x 25 three left, three right (other arm down)- three alternating free
300 freestyle – for time



4 x 25- 3 breaths switch (side position, 3 breaths, underwater switch)
300 freestyle – breathing every 3



300 backstroke


2500 meters

9/6/11

400 choice
4 x 100 alternate side position flutter kick & dolphin kick (with fins)



4 x 50 from center – focus on solid turns (somersault straight over, streamline, push off on back, roll to stomach, 2-3 strokes before breath)



5 x 200 choice – pick a pattern and stick with it @ 3:00-4:00



Challenge Set (mentally)

• 8 x 25 IM order: one arm drill ALL strokes, other arm by side
  
• 8 x 25 IM order: one arm drill strokes with other arm extended (backstroke keep arm down
  
• 8 x 25 IM order: '3-3-3' (left, right, both)
  

3 x 100 IM descend
300 easy


3200 yards