2/27/12

2/27/12 #1

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

2/26/12

2/26/12 #1

1000 – 50 freestyle / 50 backstroke drill
1000 – 50 backstroke / 50 breaststroke drill
1000 – 50 breaststroke / 50 butterfly drill



Twice Through:
4 x 25 butterfly @ 30
4 x 50 backstroke @ 45
4 x 75 breaststroke @ 1:30
4 x 100 freestyle @ 1:30
200 easy



4 x 100 ascending – stroke count descending



5800 yards

2/23/12

2/23/12 #1 You can still register for Harvard!!!

400 choice
4 x 100 kick with fins
4 x 50 drill (show me something new.)



4 x 200 Freestyle, rotate through 50 sprint @ 3:00



10 x 50 Freestyle:

• 4 x 50 @ 50
  
• 3 x 50 @ 45
  
• 2 x 50 @ 40
  
• 1 x 50 @ 35
  

500 with fins – 50 backstroke drill, 50 backstroke swim



Twice Through, stroke (no freestyle):

1 x 25 @ 15

2 x 25 @ 20

3 x 25 @ 25

4 x 25 @ 30

1:00 rest

300 easy 3600 yards

2/22/12

2/22/12 #1 You can still sign up for Harvard!!!

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 @ 3:00
2 x 100 IM @ 1:35
1 x 200 Free @ 3:00
1 x 100 IM @ 1:25



Dive & Glides



200 easy 3000 meters

2/21/12

2/21/12 #1 Harvard Late Fee Waived until Friday!

400 choice
4 x 100 kick with fins
4 x 50 super slow – super low

Super Low & Slow Stealth Swimming (SL&SSS). The objectives are to:

1. minimize the number of strokes used to complete each length,
2. dramatically decrease the speed of movement through each stroke cycle,
3. eliminate as much noise as possible by seeing how little one can disturb the surface in passing.

6 x 100 – Free: 12.5 fast, 25 ez, 12.5 fast, 25 ez, 25 fast @ 2:00

6 x 150 @ 2:00/ 2:10/ 2:20/ 2:20/ 2:10/ 2:00

100 easy

6 x 100 – 12.5 fast, 25 ez, 12.5 fast, 25 ez, 25 fast @ 2:00

1. Fly
2. Backstroke
3. Breaststroke

**can do easy part freestyle

300 easy 3500 yards

2/20/12

2/20/12 #1 Harvard Late Fee Waived until Friday!

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



Freestyle, Fast, Maintain Pace
4 x 75 @ 1:00
4 x 75 @ 2:00
4 x 75 @ 1:00
200 easy



Stroke, all the same, no freestyle
4 x 50 @ 50
3 x 50 @ 45
2 x 50 @ 40
1 x 50 @ 35



Backstroke Starts



200 easy 2800 meters

2/18/12

2/18/12 #1 Tuesday is Pizza Night After Practice!!!

800 choice
4 x 100 kick with fins
4 x 50 super slow – super low

Super Low & Slow Stealth Swimming (SL&SSS). The objectives are to:

1. minimize the number of strokes used to complete each length,
2. dramatically decrease the speed of movement through each stroke cycle,
3. eliminate as much noise as possible by seeing how little one can disturb the surface in passing.

10 x 100 @ 1:30 – steady, good technique, low effort pace
100 easy backstroke or breaststroke
1000 for time @ 15:00
100 easy backstroke or breaststroke



8 x 25 IM order drill



12 x 100 @ 2:00

• 1-3: 25 fly/50 backstroke/ 25 fly
  
• 4-6: 25 back/50 breaststroke/ 25 back
  
• 7-9: 25 breaststroke/ 50 free/ 25 breaststroke
  
• 10-12: 25 freestyle/ 50 fly/ 25 freestyle
  

12 x 25 with fins – dolphin kick on back



200 easy 5500 yards

2/16/11

2/16/11 #1

400 choice
4 x 100 kick with fins
4 x 50 super slow super low



8 x 25 drill – IM order



4 x 75 (alternating Fly/FR/Fly & FR/Fly/FR) @ 1:30
200 freestyle @ 2:50
4 x 75 (alternating Back/FR/ Back & FR/Back/FR) @ 1:30
200 freestyle @ 2:40
4 x 75 (alternating BRST/FR/ BRST & FR/BRST/FR) @ 1:30
200 freestyle @ 2:30
100 easy



8 x 25 with fins alternate– sprint dolphin kick & sprint free
100 easy



4 x 25 backstroke spin drill
2 x 100 backstroke - 12.5 sprint, 25 easy, 12.5 sprint, 25 easy, 25 sprint



200 easy 3600 yards

2/15/11

2/15/11 #1 Get your entries in for Harvard!!!

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



4 x 200 IM – by 50: (SKDS rotation)

1. swim/kick/drill/swim
   
2. kick/drill/swim/swim
   
3. drill/swim/swim/kick
   
4. swim/swim/kick/drill
   

100 easy



4 x 25 breaststroke distance per stroke



10 x 50 alternating IM & Freestyle



300 easy


 2800 meters

2/14/12

2/14/12 #1 Harvard is at 500 people!

400 choice

4 x 100 kick with fins

4 x 50 super slow super low

6 x 50 – 12.5 yards surf kick/sprint through turn/ 25 easy @ 1:00

3 x 500 freestyle @ 8:30

1. build – distance per stroke
2. 250 – 30 sec rest – 250
3. 200 – 15 sec rest – 200 – 15 sec rest – 100

4 x 25 head up freestyle @ 45

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

300 easy

 3600 yards

2/13/12

2/13/12 #1 Harvard Entries!!

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



300 – 25 fly/75 free
400 – distance per stroke, build to fast
500 – hard
400 – 50 free/50 backstroke easy
300 – 75 free/ 25 fly



Dive & Glides



100 easy


 3000 meters

2/12/11

2/12/11 #1 Time to register for Harvard!!!

800 choice

4 x 100 kick with fins

4 x 50 drill

12 x 25 variables @ 45

1. easy-fast
2. fast-easy
3. easy
4. fast

6 x 100 free descend @ 2:00

100 easy drill @ 2:00

6 x 100 kick descend @ 2:30

100 easy drill @ 2:00

6 x 100 free descend @ 2:00

100 easy drill @ 2:00

3 x 200 backstroke @ 3:30

100 easy

6 x 100 IM – fast turns @ 2:00

400 easy 

 5500 yards

2/9/11

2/9/11 – #1 I’m registered for Harvard – Are you???

400 choice

4 x 100 kick with fins

4 x 50 super low super slow (low stroke count, slow pace)

4 x 25 fly @ 45

4 x 75 backstroke @ 1:30

4 x 25 breaststroke @ 45

4 x 75 freestyle @ 1:30

200 easy @ 4:00

400 IM negative split each 100 @ 7:00

200 easy @ 4:00

100 IM @ 1:30

100 easy @ 2:00

6 x 100 fins - 25 swim/25 underwater kick/ 25 sprint/ 25 easy @ 2:00

200 easy 3600 yards

2/8/12

2/8/12 #1 Harvard!!!

400 choice
4 x 100 kick
4 x 50 super low & super slow (low stroke count, low turnover)



Freestyle: Twice Through:

100 @ 1:20

75 @ 1:20

50 @ 40

25 @ 40

3 x 100 backstroke descend – focus on underwater kick-out



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



Backstroke starts



200 easy 2800 meters

2/7/11

2/7/11 #1 Get those Harvard entries in!!!

400 choice

300 drill (“L”, dog paddle, 6 kick 3 pull, shark, sail, hip-pit-head)

200 IM kick – work the walls

100 – 12.5 sprint, 25 easy, 12.5 sprint, 25 easy, 25 sprint

Freestyle, fast, maintain pace

4 x 75 @ 1:00

4 x 75 @ 2:00

4 x 75 @ 1:00

100 easy

12 x 25 breaststroke @ 40, alternate:

1. Kick
2. (3 kick, 3 pull, 3 swim)
3. stroke count

Freestyle, fast, maintain pace

4 x 75 @ 1:00

4 x 75 @ 2:00

4 x 75 @ 1:00

100 easy

4 x 25 - half lane at each end – “fly over” sprint race to center

200 easy 3600 yards

2/6/12

2/6/12 #1 Get those Harvard entries in!!!

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



4 x 50 fly – 25 build, 25 sprint underwater kick @ 1:00
200 IM sprint the fly @ 3:15
4 x 50 backstroke @ 1:00
200 IM sprint the back @ 3:15
4 x 50 breaststroke @ 1:15
200 IM sprint the breaststroke @ 3:15
4 x 50 freestyle @ 1:00
200 IM fast



4 x 25 – half of lane at each side – racing to the middle line



300 easy 3000 meters

2/2/11

2/2/11 #1 Sunday is Exeter Meet!

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



10 x 50 Free @ 1:00 – maintain a pace (32-35)
1 x 100 trying to maintain same pace as above @ 1:30
200 easy @ 4:00



8 x 50 stroke (no free) @ 1:00 – maintain a pace (under 40)
1 x 100 stroke – trying to maintain same pace @ 1:30
200 easy @ 4:00



800 kick with fins – alternate 50 dolphin kick / 50 breaststroke pull



200 easy 3500 yards

2/1/11

2/1/11 #1 Happy February, Exeter Meet Sunday!

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



75 build



Four Times Through: Sinker Sprints: pencil jump – push off bottom and sprint to other end through turn, 25 easy



700 freestyle



12 x 25 butterfly with fins



600 freestyle



200 easy 3000 meters

1/31/11

1/31/11 #1 SUNDAY – Exeter Mini Meet – Margaritas After

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



12 x 25 dolphin kick with fins – alt – stomach & back @ 30



Three Times Through:

300 build free @ 5:15

200 hard free @ 3:00

75 easy backstroke @ 2:00

25 Sprint (can switch up strokes) @ 30
100 easy @ 2:00






200 easy 3600 yards