1/30/12

1/30/12 #1 Exeter Meet THIS Sunday!

400 choice
300 IM kick
200 drill
100 - 12.5 sprint, 25 easy, 12.5 sprint, 25 easy, 25 sprint



3 x 200 Free @ 3:00
3 x 100 IM @ 1:45
2 x 200 Free @ 2:45
2 x 100 IM @ 1:45
1 x 200 Free @ 2:30
1 x 100 IM



Dive & Glides



200 easy 3000 meters

1/25/11

1/25/11 #1 Harvard entries are open, Exeter Meet Feb 5

400 choice
300 IM kick
200 drill
100 - 12.5 sprint, 25 easy, 12.5 sprint, 25 easy, 25 sprint



4 x 100 @ 1:20
1 x 200 @ 2:30
2 x 50 recovery @ 1:20



4 x 100 @ 1:20
4 x 50 recovery @ 1:10
1 x 400 @ 5:20






200 easy


 3000 meters

1/24/11

1/24/11 #1 Harvard Entries are Open! Exeter Meet Feb 5

400 choice
300 IM kick
200 fist progression drill (first, 1, 2,3 )
100 - 12.5 sprint, 25 easy, 12.5 sprint, 25 easy, 25 sprint



4 x 100 @ 1:20
1 x 200 @ 2:30
2 x 50 @ 1:20



4 x 100 @ 1:20
1 x 400 @ 5:20
4 x 50 @ 1:10



4 x 100 @ 1:15
2 x 50 @ 1:20
1 x 200 @ 2:20






400 easy


 3800 yards

1/23/12

1/23/12  #1 - Harvard Entries are OPEN!!!

400 choice
300 IM kick
200 fist drill progression (fist,1,2,3)
100 - 12.5 sprint, 25 easy, 12.5 sprint, 25 easy, 25 sprint

4 x 100 freestyle: 75 build, 10 seconds, 25 all out @ 2:00
1 x 400 backstroke - good turns, streamline, underwater kick @ 8:00

4 x 50 kick with board - rotate 12.5 sprint @ 1:15
1 x 300 breaststroke - alternate 25 pull, 25 kick, 25 swim @ 5:00

4 x 25 sprint butterfly @ 30
1 x 200 IM - negative split each 50 @ 4:00

400 freestyle: 100 hard, 100 easy @ 6:00

3000 meters

1/22/11

1/22/11 #1 Harvard Entries are OPEN!!!

800 choice
4 x 100 kick with fins
4 x 50 freestyle drill – alternate “L” drill & shark fin



3 x 500 Freestyle, descend @ 8:20
100 easy
3 x 200 backstroke descend @ 3:15
100 easy



12 x 25 with fins – dolphin kick on back @ 30



10 x 100 - 12.5 sprint, 25 easy, 12.5 sprint, 25 easy, 25 sprint @ 2:00

• 1- 3 – fly
  
• 4-6 - kick
  
• 7-9 - breaststroke
  
• 10 - freestyle
  

400 easy


 5400 yards

1/19/11

1/19/11 #1 Harvard entries open this Saturday!

400 choice

300 IM kick

200 drill

100 (12.5 sprint, 25 easy, 12.5 sprint, 25 easy, 25 sprint)

500 Freestyle – fast @ 7:00

100 easy @ 2:00

BREASTSTROKE

• 4 x 25 – breaststroke pull, no kick - focus on holding your line, “engage core from your knee's to your chest & the cylinder around, use core to transfer energy forward”
• 4 x 25 swim, count strokes
• 4 x 25 – breaststroke front scull, light flutter kick - focus on breath, “hands press out, when hands press in breath starts”
• 4 x 25 swim, count strokes
• 4 x 25 – pull-pause-kick-pause, focus on timing

Pick Up Speed on the IM's as the distance decreases, recover on the free

400 IM (4 x 100 IM) @ 30s RI

1 x 100 easy Free @ 1:45

300 IM (3 x 100 IM) @ 30s RI

1 x 100 easy Free @ 1:45

200 IM (2 x 100 IM) @ 30s RI

1 x 100 easy Free @ 1:45

100 IM fast

200 easy    

1/18/11

1/18/11 #1 *** Harvard Entries Open January 21^st

400 choice @ 8:00

300 IM kick @ 6:00

200 drill @ 4:00

100 (12.5 sprint, 25 easy, 12.5 sprint, 25 easy, 25 sprint) @ 2:00

500 Freestyle – fast @ 6:40

100 easy @ 2:00

5 x 100 Freestyle – hold 5-10 seconds faster than pace above @ 1:30

100 easy @ 2:00

9 x 50 from the blocks (rounds of 3, switch up strokes) @ 1:15

1. sprint first 12.5
2. sprint middle 25
3. sprint last 12.5

1 x 50 for time off blocks

300 easy 3000 meters     

1/17/11

1/17/11 # 1 - Feb 5- Mini Meet at Exeter

400 choice
4 x 100 scull/swim by 25 - 4 different kinds of sculling
4 x 50 backstroke descend



10 x 100 with fins @ 1:45

1. streamline dolphin kick on stomach – underwater halfway each length
   
2. 3- touch freestyle drill (hip-armpit-head)
   

Four Rounds:
3 x 100 Free- steady pace, make interval @ ( 1:40/ 1:35/ 1:30/ 1:25)
50 easy @ 1:30



8 x 25 same stroke, no freestyle, twice through:

1. first half fast
   
2. last half fast
   
3. easy
   
4. fast
   

200 easy 3800 yards

1/16/11

1/16/11 #1 Save The Date: Feb 5 Exeter Mini Meet

400 choice @ 8:00
4 x 100 kick with fins @ 2:00
4 x 50 backstroke descend @ 1:00



200 freestyle drilling @ 4:00



Freestyle, Twice Through:

2 x 25 @ 40

2 x 50 @ 40

2 x 75 @ 1:20

2 x 100 @ 1:20

100 easy @ 2:00

Six Times Through:
25 head up freestyle, 30 seconds vertical kick (no hands), 25 sprint butterfly @ 1:30



300 easy



3000 meters

1/15/11

1/15/11 #1 – Feb 5 – Exeter Mini Meet

800 choice
4 x 100 scull/kick by 25 – (no fins)
4 x 50 descend



Four Times Through – once each stroke

• 2 x 25 one arm – other arm down
  
• 2 x 25 one arm – other arm up
  

10 x 50 with fins – 25 dolphin kick on back/ 25 butterfly @ 1:00



Four Times Through:

100 freestyle – sprint the turns @ 2:00

50 butterfly – negative split @ 1:00

50 backstroke – negative split @ 1:00

50 breaststroke – negative split @ 1:00

10 x 50 with fins – breaststroke pull with dolphin kick @ 1:00



1000 free (200 easy-200 hard/150-150 /100-100/ 50-50)



200 backstroke 6000 yards

1/11/12

1/11/12 #1 Feb 5 – Exeter Mini Meet

400 choice
4 x 100 – 25 scull/75 kick
4 x 50 descend



3 x 400 @ 6:30

1. 200 free/ 200 back
   
2. 100 free/ 100 backstroke
   
3. 50 free/ 50 backstroke
   

4 x 50 @ 40
4 x 50 @ 50
4 x 50 @ 1:00



200 easy



3000 meters

1/10/11

1/10/11 #1 Feb 5 – Exeter Mini Meet

400 choice
4 x 100 kick with fins– alt dolphin & side flutter
4 x 50 choice descend



4 x 25 arms down flutter kick with rotation – alternate breathing sides @ 40
3 x 200 descend, 50/60/70% @ 3:30
4 x 25 sprint freestyle



300 (3 x 100 IM continuous) steady – good technique
3 x 100 freestyle @ 1:30
200 (2 x 100 IM continuous) steady – good technique
2 x 100 freestyle @ 1:20
100 IM steady - good technique
1 x 100 freestyle all out



12 x 25 with fins – alternating @ 40

1. dolphin kick on back
   
2. fast butterfly (or freestyle if needed)
   

300 easy 3600 yards

1/7/11

1/7/11 #1: February 5 is Exeter Mini Meet

800 choice
4 x 100 kick – alternate dolphin kick & side position flutter kick
4 x 50 freestyle descend



600 free – first 25 of each 100: 3 left arm only, 3 right arm only, 3 both
8 x 25 with fins - sprint dolphin kick on back @ 30



12 x 75 – twice through: (2 kick, 2 drill, 2 swim), alternating:

1. 25 fly/ 50 back
   
2. 25 breaststroke/ 50 free
   

8 x 25 backstroke – 4-8 quick underwater dolphin kicks @ 40



600 free with fins – 6 kick switch / 50 swim
8 x 25 breaststroke kick – arms by sides @ 40



5 x 100 IM – #1-4 rotate through 25 sprint, #5 all fast @ 2:00



400 easy 5000 yards

1/9/11

1/9/11 #1 Sunday Feb 5 – Mini Meet @ Exeter – with Relays!

400 choice @ 8:00
4 x 100 kick – alternating dolphin & side flutter @ 2:00
4 x 50 descend @ 50 



4 x 25 arms down flutter kick with rotation – alternate breathing sides @ 40
200 free build to fast @ 3:00
4 x 25 drill butterfly @ 40
4 x 100: 100 fly, 75 fly/25 free, 50 fly/50 free, 25 fly/75 free @ 1:45



4 x 150 - 50 back/ 50 breaststroke/ 50 free @ 2:45/ 3:00 ?

1. kick/swim/kick
   
2. swim/kick/swim
   

400 IM for time 






200 easy


 3000 meters

1/5/11

1/5/11 #1 Happy New Years!

400 choice
4 x 100 w/fins– 25 scull/75 kick - (front scull 12 yds flip into bucket scull)
4 x 50 choice descend



12 x 25 drill @ 30, alternate:

1. streamline flutter kick: breath forward (hands together), hips @ surface
   
2. 6 kick switch
   
3. underwater recovery: “dog paddle”, breathing to side– high elbow catch
   

800 – 100 hard/100 easy - with fins - focus on extending & rotation
4 x 25 stroke sprint
400 - focus on early catch
4 x 25 stroke sprint
200 – focus on finish
4 x 25 stroke sprint



100 easy



8 x 50 fly/free by 25 – alternate fly kick & fly swim @ 1:00



100 easy
3600 yards

1/4/11

1/4/11 #1 Happy New Year

400 choice @ 7:00
4 x 100 – 25 scull/75 kick - (front scull 12 yds flip into bucket scull) @ 2:00
4 x 50 choice descend @ 45

12 x 25 drill @ 30, alternate:

1. streamline flutter kick: breath forward (hands together), hips @ surface
   
2. 6 kick switch
   
3. underwater recovery: “dog paddle”, breathing to side– high elbow catch
   

400 steady – focus on extending & rotation @ 6:00
4 x 25 stroke fast @ 40
300 steady – focus on early catch @ 4:30
4 x 25 stroke fast @ 40
200 steady – focus on finish of underwater pull @ 3:00
4 x 25 stroke fast @ 40



5 x 100 IM continuous – alternate swim/kick & kick/swim by 25's



3000 meters

1/3/11

1/3/11 #1 Happy New Year!!!

400 choice
4 x 100 – 25 scull/75 kick - (front scull 12 yds flip into bucket scull)
4 x 50 choice descend

12 x 25 drill alternate: @ 30

1. streamline flutter kick – breathing forward (hands together)
   
2. 6 kick switch
   
3. free underwater recovery (dog paddle, breathing to side)
   

For this set: your speed increases as the distance gets shorter, focus on the different stroke parts outline below and keep track of your times.

• #1 focus on arm extension and body rotation
  
• #2 focus on early high elbow catch (underwater pull)
  
• #3 focus on finish of underwater pull – thumb to thigh
  

3 x 200 @ 3:15, no more than 60% effort

6 x 100 @ 1:45, around 70% effort

9 x 50 @ 1:00, fast

50 easy



400 with fins – 25 sprint dolphin kick on front, 75 easy flutter kick on back



200 easy 3600 yards

1/2/11

1/2/11 #1 Happy New Year!!!

400 choice @ 7:00
4 x 100 – 25 scull/75 kick - (front scull 12 yds flip into bucket scull) @ 2:00
4 x 50 choice descend @ 45
7:20pm
12 x 25 drill alternate: @ 40

1. streamline flutter kick – breathing forward (hands together) – keep hips at the surface
   
2. 6 kick switch
   
3. free underwater recovery (dog paddle, breathing to side) – high elbow catch
   

12 x 100 free @ 1:20/1:30 (steady pace – not much rest – 70%ish max)

• 1-4 focus on arm extension and body rotation
  
• 5-8 focus on early high elbow catch
  
• 9-12 focus on finish
  

7:46pm



Six Times:
25 sprint/ 20 sec streamline vertical dolphin kick/ 25 easy @ 1:15



200 easy
3000 meters