3/26/12

3/26/12 #1 What is your goal for tonights practice?

400 choice

300 IM kick

200 drill – one arm free (other arm down)

100 variable sprint

What is your goal for this set?

3 x 200 @ 3:00

2 x 200 @ 2:50

1 x 200 @ 2:40

100 easy

4 x 75 kick alt: fast-easy-fast/ easy-fast-easy @ 1:45

200 easy 2800 meters

3/26/12 #2 What is your goal for tonights practice?

400 choice

300 IM kick

200 drill – one arm free (other arm down)

100 variable sprint

What is your goal for this set?

3 x 200 free @ 3:30

2 x 200 free @ 3:20

1 x 200 free @ 3:10

4 x 25 kick descending

200 easy 2500 meters

3/26/12 #3 What is your goal for tonights practice?

400 choice

300 IM kick

200 drill – one arm free (other arm down)

100 variable sprint

What is your goal for this set?

3 x 200 free @ 3:30

2 x 200 free @ 3:20

1 x 200 free @ 3:10

4 x 25 kick descending

200 easy 2500 meters

3/26/12 #4 What is your goal for tonights practice?

400 choice

300 IM kick (75 each stroke)

200 drill – one arm free (other arm down)

1. First 50 - Focus on extension
2. Second 50 –focus high elbow catch
3. Third 50 – focus finish thumb to middle of thigh
4. Fourth 50 – extend, catch, finish

100 variable sprint

What is your goal for this set?

3 x 100 free @ 2:20

2 x 100 free @ 2:10

1 x 100 free @ 2:00

4 x 50 kick

200 easy 2000 meters

3/22/12

3/22/12 #1 Happy Spring!

400 choice

4 x 100 kick or scull with fins

4 x 50 descending stroke count – maintain pace

All at 15 seconds rest – check HR after each

100 breathing pattern 4-3-2-1 breaths by 25

200 drill: shark fin/ L / salute (or sail)

300 - 25 fly /25 breaststroke

400 backstroke with fins

500 freestyle breathing pattern 3-5-7-5-3 by 100

400 backstroke with fins

300 - 25 fly /25 breaststroke

200 drill: shark fin/ L / salute (or sail)

100 breathing pattern 4-3-2-1 breaths by 25

3500 yards

3/22/12 #2 Happy Spring!

400 choice

4 x 100 kick or scull with fins

4 x 50 descending stroke count – maintain pace

All at 15 seconds rest – check HR after each

100 breathing pattern 4-3-2-1 breaths by 25

200 drill: shark fin/ L / salute (or sail)

300 - 25 fly /25 breaststroke

400 backstroke with fins

500 freestyle breathing pattern 3-5-7-5-3 by 100

400 backstroke with fins

300 - 25 fly /25 breaststroke

200 drill: shark fin/ L / salute (or sail)

100 breathing pattern 4-3-2-1 breaths by 25

3500 yards

3/22/12 #3 Happy Spring!

400 choice

4 x 100 kick or scull with fins

4 x 50 descending stroke count – maintain pace

All at 15 seconds rest – check HR after each

100 breathing pattern 4-3-2-1 breaths by 25

200 drill: shark fin/ L / salute (or sail)

300 - 25 fly /25 breaststroke

400 backstroke with fins

500 freestyle breathing pattern 3-5-7-5-3 by 100

200 backstroke with fins

300 - 25 fly /25 breaststroke

200 drill: shark fin/ L / salute (or sail)

100 breathing pattern 4-3-2-1 breaths by 25

3300 yards

3/22/12 #4 Happy Spring!

400 choice

4 x 100 kick or scull with fins

4 x 50 descending stroke count – maintain pace

All at 15 seconds rest – check HR after each

100 breathing pattern 4-3-2-1 breaths by 25

200 drill: shark fin/ L / salute (or sail)

300 - 25 fly /25 breaststroke

400 backstroke with fins

500 freestyle breathing pattern 3-5-7-5-3 by 100

200 backstroke with fins

300 - 25 fly /25 breaststroke

200 drill: shark fin/ L / salute (or sail)

100 breathing pattern 4-3-2-1 breaths by 25

3300 yards

3/20/12

3/20/12 #1 GBM took 3rd place at Harvard!!!

400 choice
4 x 100 kick or scull (no fins)
4 x 50 descending stroke count – maintain pace

1000 freestyle with fins – 50 side position kick – 150 swim
4 x 25 freestyle breathing EVERY stroke

800 Freestyle: 25 hard – 75 medium
4 x 25 underwater dolphin kick on stomach

12 x mid pool turns –( flip turns and open turns in the center)
***Send half your lane to each end – single heat – center line

200 easy

3500 yards

3/20/12 #2 GBM took 3rd place at Harvard!!!

400 choice
4 x 100 kick or scull (no fins)
4 x 50 descending stroke count – maintain pace

1000 freestyle with fins – 50 side position kick – 150 swim
4 x 25 freestyle breathing EVERY stroke

800 Freestyle: 25 hard – 75 medium
4 x 25 underwater dolphin kick on stomach

12 x mid pool turns –( flip turns and open turns in the center)
***Send half your lane to each end – single heat – center line

200 easy

3500 yards

3/20/12 #3 GBM took 3rd place at Harvard!!!

400 choice
4 x 100 kick or scull (no fins)
4 x 50 descending stroke count – maintain pace

800 freestyle with fins – 50 side position kick – 150 swim
4 x 25 freestyle breathing EVERY stroke

600 Freestyle: 25 hard – 75 medium
4 x 25 underwater dolphin kick on stomach

12 x mid pool turns –( flip turns and open turns in the center)
***Send half your lane to each end – single heat – center line

100 easy

3000 yards

3/20/12 #4 GBM took 3rd place at Harvard!!!

400 choice
4 x 100 kick or scull (no fins)
4 x 50 descending stroke count – maintain pace

800 freestyle with fins – 50 side position kick – 150 swim
4 x 25 freestyle breathing EVERY stroke

600 Freestyle: 25 hard – 75 medium
4 x 25 underwater dolphin kick on stomach

12 x mid pool turns –( flip turns and open turns in the center)
***Send half your lane to each end – single heat – center line

100 easy

3000 yards

3/25/12

3/25/12 #1 What is your goal for today's practice?

400 choice, 300 IM kick, 200 drill, 100 – variable sprint



800 Free – 25 easy/hard, 50, 75, 100, 75, 50, 25



All Kick: 10 sec rest between

25 dolphin kick

50 back kick

75 breaststroke kick

100 flutter kick

100 dolphin kick

75 backstroke kick

50 breaststroke kick

25 flutter kick

200 easy swim



What is your goal for this set:
12 x 100 – (3 free, 1 stroke) x 3 @ 1:40



300 easy 4000 yards

3/25/12 #2 What is your goal for today's practice?

400 choice, 300 IM kick, 200 drill, 100 – variable sprint



800 Free – 25 easy/hard, 50, 75, 100, 75, 50, 25



All Kick: 10 sec rest between

25 dolphin kick

50 back kick

75 breaststroke kick

100 flutter kick

100 dolphin kick

75 backstroke kick

50 breaststroke kick

25 flutter kick

200 easy swim



What is your goal for this set:
12 x 100 – (3 free, 1 stroke) x 3 @ 1:40



300 easy 4000 yards

3/25/12 #3 What is your goal for today's practice?

400 choice, 300 IM kick, 200 drill, 100 – variable sprint



800 Free – 25 easy/hard, 50, 75, 100, 75, 50, 25



All Kick: 10 sec rest between

25 dolphin kick

50 back kick

75 breaststroke kick

100 flutter kick

100 dolphin kick

75 backstroke kick

50 breaststroke kick

25 flutter kick

200 easy swim



What is your goal for this set:
8 x 100 – (3 free, 1 stroke) x 2 @ 2:00



200 easy 3500 yards

3/25/12 #4 What is your goal for today's practice?

400 choice, 300 IM kick, 200 drill, 100 – variable sprint



800 Free – 25 easy/hard, 50, 75, 100, 75, 50, 25



All Kick: 10 sec rest between

25 dolphin kick

50 back kick

75 breaststroke kick

100 flutter kick

100 dolphin kick

75 backstroke kick

50 breaststroke kick

25 flutter kick

200 easy swim



What is your goal for this set:
8 x 100 – (3 free, 1 stroke) x 2 @ 2:10



200 easy 3500 yards

3/25/12 #5 What is your goal for today's practice?

400 choice, 300 IM kick, 200 drill, 100 – variable sprint



800 Free – 25 easy/hard, 50, 75, 100, 75, 50, 25



All Kick: 10 sec rest between

25 dolphin kick

50 back kick

75 breaststroke kick

100 flutter kick

100 dolphin kick

75 backstroke kick

50 breaststroke kick

25 flutter kick

200 easy swim



What is your goal for this set:
8 x 100 – (3 free, 1 stroke) x 2 @ 2:15



200 easy 3500 yards

3/25/12 #6 What is your goal for today's practice?

400 choice
300 IM kick
200 drill
100 – variable sprint



800 Free – 25 easy/hard, 50, 75, 100, 75, 50, 25
200 easy swim



What is your goal for this set:
8 x 100 – (3 free, 1 stroke) x 2 @ 2:15



200 easy 3000 yards

3/21/12

3/21/12 #1 Happy Spring!

400 choice
4 x 100 kick or scull or drill
4 x 50 descending stroke count, maintain pace



1000 Free (200/150/100/50 – easy/hard)



8 x 25 drill @ 45
8 x 75 @ 1:30

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

200 easy 3000 meters

3/21/12 #2 Happy Spring!

400 choice
4 x 100 kick, scull or drill
4 x 50 descending stroke count, maintain pace



600 Free (150/100/50 – easy/hard)



6 x 25 drill @ 45
6 x 75 @ 1:45

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

200 easy 2400 meters

3/21/12 #3 Happy Spring!

400 choice
4 x 100 kick, scull or drill
4 x 50 descending stroke count, maintain pace



600 Free (150/100/50 – easy/hard)



6 x 25 drill @ 45
6 x 75 @ 1:45

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

200 easy 2400 meters

3/21/12 #4 Happy Spring!

400 choice
3 x 100 kick or scull
2 x 50 descending stroke count, maintain pace



12 x 25 kick/drill/swim IM order



600 freestyle – (100 easy/ 50 harder - x 2)



4 x 25 super slow – super low

3/19/12

3/19/12 #1 GBM took 3^rd place at Harvard!

400 choice
4 x 100 kick or scull
4 x 50 decrease stroke count – maintain pace



800 Free: 50 drill – 150 swim (pick a focus and apply it)
400 Free: 25 Hard – 75 Medium
200 IM Drill
100 IM hard



4 x 25 odds – freestyle breathing every stroke (EVERY)
evens – freestyle breathing every 7



6 x 25 breaststroke – alternate kick/drill/swim



3 x 50 freestyle ascending (that means time gets slower)

3/19/12 #2 GBM took 3^rd place at Harvard!

400 choice
4 x 100 kick or scull
4 x 50 decrease stroke count – maintain pace



600 Free: 50 drill – 150 swim (pick a focus and apply it)
300 Free: 25 Hard – 75 Medium
200 IM Drill
100 IM hard



4 x 25 odds – freestyle breathing every stroke (EVERY)
evens – freestyle breathing every 7









4 x 50 freestyle ascending (that means time gets slower)

3/19/12 #3 GBM took 3^rd place at Harvard!

400 choice
4 x 100 kick or scull
4 x 50 decrease stroke count – maintain pace



600 Free: 50 drill – 150 swim (pick a focus and apply it)
300 Free: 25 Hard – 75 Medium
200 IM Drill
100 IM hard



4 x 25 odds – freestyle breathing every stroke (EVERY)
evens – freestyle breathing every 7









4 x 50 freestyle ascending (that means time gets slower)

3/19/12 #4 GBM took 3^rd place at Harvard!

400 choice
3 x 100 kick or scull
2 x 50 decrease stroke count – maintain pace



400 Free: 50 drill – 150 swim (pick a focus)
200 Free: 25 Hard – 75 Medium



4 x 25 odds – freestyle breathing EVERY stroke
evens – freestyle breathing every 7



4 x 25 streamline breaststroke kick



4 x 50 freestyle ascending (time gets slower)

3/15/12

3/15/12 #1 Harvard Starts Tomorrow!!

400 choice
4 x 100 kick, drill or scull
4 x 50 breathing pattern – 3/5/7/9 by 50



6 x 50 freestyle steady pace @ 1:00
4 x 25 butterfly sprint @ 45
3 x 100 IM swim descend @ 2:00
300 easy



4 x 50 freestyle steady pace @ 1:00
4 x 25 backstroke sprint @ 45
2 x 100 IM drill @ 2:00
200 easy ---- if going to Harvard – go home and rest



2 x 50 freestyle steady pace @ 1:00
4 x 25 breaststroke @ 45
1 x 100 IM sprint @ 2:00
300 easy 3300 yards

3/12/12

3/12/12 #1 Harvard this weekend!!!

400 choice
4 x 100 kick/scull/drill
4 x 50 variable sprint



3 x 100 IM descend @ 2:00
50 easy
3 x 100 free descend @ 2:00
50 easy
3 x 100 stroke descend @ 2:00



2 x Dive & Glides
4 x 25 yard sprint – foot finish (turn but don't push off)
4 x 12 yard sprint



300 easy

3/8/12

3/8/12 #1 Sunday is on your own.

400 choice
4 x 100 scull/swim by 25
4 x 50 – 3/5/7/9 by 50



4 x 25 fast butterfly with fins @ 45
200 easy drill
10 x 50 freestyle @ 40/ 45
200 easy



4 x 25 breaststroke kick – 3 underwater
4 x 25 breaststroke drill: (3 pull – 3 kick – 3 strokes)
4 x 25 breaststroke swim – 6 strokes or less
5 x 100 freestyle steady pace @ 1:45
100 easy



8 x 25 fast from the center – underwater open turns



3 x 100 ascending (SLOWER) – check heart rate @ 2:00






3400 yards

3/7/12

3/7/12 #1 Harvard starts this weekend!

400 choice
4 x 100 – 25 sculling/ 25 kick (no fins)
4 x 50 breathing pattern: 3-5-7-9 by 50

4 x 100 freestyle: 75 build, 15 seconds rest, 25 all out @ 2:15

1 x 400 backstroke - sprint kick out, easy swim

8 x 25 same stroke: alternate drill & swim (no free) @ 45
1 x 200 stroke – broken – 10 seconds at each 50
100 easy



Four times:
1 x 50: 25 sprint scull – 25 sprint swim from dive @ 1:30
1 x 50 easy @ 1:30



300 easy 3000 meters

3/6/12

3/6/12 #1 Distance Day is Saturday!

400 choice
4 x 100 – 25 sculling/ 25 kick (no fins)
4 x 50 breathing pattern: 3-5-7-9



300 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



6 x 75 – (1 kick, 2 drill, 3 swim), alternating, @ 2:00

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

50 easy @ 1:00



300 free – 50 six-kick switch / 50 swim
8 x 25 breaststroke kick @ 45



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



4 x 100 – each is slower, check heart rate – should decrease also @ 1:45



3400 yards 

3/5/12

3/5/12 #1 Harvard Distance Day Saturday!

400 choice
4 x 100 kick – rotate 25 sprint through
4 x 50 variable sprint



Twice through: (1- Freestyle, 2-choice)
distance pace for freestyle
1 x 200 @ 2:45 3:30
2 x 100 @ 1:30 2:00
4 x 50 @ 45 1:00



6 x 50 [25 drill – 25 sprint from dive] @ 1:15



Backstroke starts



300 easy 2800 meters

3/4/12

3/4/12 #1 Harvard is in two weeks! Distance day next Saturday!

400 choice
4 x 100 kick with fins
4 x 50 super slow super low (goal – 10 strokes, 55 seconds)



200 freestyle drill – alternate long dog paddle, 3 touch by 50



Three Times Through : [200/300/400]

• 4 x 50 – distance pace (mile or 1000) @ 1:00
  
• [200/ 300/ 400]- hold above pace
  
• 100 easy - super slow super low 3000
  

200 freestyle drill – alternate long dog paddle, 3 touch by 50
4 x 25 freestyle sprint with fins @ 45



3 x 200 IM – 1-kick, 2-drill, 3-swim
100 easy 4000



6 x 100 @ 2:00, alternate:

1. stroke (other than freestyle- all the same)
   
2. IM
   

400 easy 5000

2/29/12

2/29/12 #1

400 choice @ 8:00
300 IM kick @ 6:00
200 drill @ 4:00
100 – variable sprint @ 2:00



1:00 rest



4 x 25 butterfly @ 30
4 x 50 backstroke @ 45
4 x 75 breaststroke @ 1:30
4 x 100 free @ 1:30
100 easy @ 2:00 



1:00 rest



10 x 100 choice @ 1:30 



200 easy @ 4:00 



3300 meters

2/28/12

2/28/12 #1

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



4 x 25 IM order – good technique @ 30
400 IM kick
4 x 25 IM order – sprint @ 1:00
400 IM drill
200 IM – build each 50
200 easy



8 x 75 freestyle – fast turns @ 1:15
4 x 25 freestyle from center – sprint @ 1:00



300 easy 3400 yards