5/31/12

5/31/12 #1 Sunday is on your own!

400 choice
4 x 100 kick/swim/scull/swim by 25
4 x 50 free with fins descend






1 x 200 Free @ 3:00
2 x 175 (25 fly/25 back/ 25 breaststroke/ 100 free) @ 3:00
3 x 150 Free @ 2:15
4 x 125 (25 fly/25 back/ 25 breaststroke/ 50 free) @ 2:15
5 x 100 Free @ 1:30
6 x 75 (25 fly/25 back/ 25 breaststroke) @ 1:30



150 easy (3600 yards)

5/31/12 #2 Sunday is on your own!

400 choice
4 x 100 kick/swim/scull/swim by 25
4 x 50 free with fins descend






1 x 200 Free @ 3:00
2 x 175 (25 fly/25 back/ 25 breaststroke/ 100 free) @ 3:00
3 x 150 Free @ 2:15
4 x 125 (25 fly/25 back/ 25 breaststroke/ 50 free) @ 2:15
5 x 100 Free @ 1:30
6 x 75 (25 fly/25 back/ 25 breaststroke) @ 1:30



150 easy (3600 yards)

5/31/12 #3 Sunday is on your own!

400 choice
4 x 100 kick/swim/scull/swim by 25
4 x 50 free with fins descend






1 x 200 Free @ 3:20
2 x 175 (25 fly/25 back/ 25 breaststroke/ 100 free) @ 3:20
3 x 150 Free @ 2:30
2 x 125 (25 fly/25 back/ 25 breaststroke/ 50 free) @ 2:30
5 x 100 Free @ 1:40
4 x 75 (25 fly/25 back/ 25 breaststroke) @ 1:40



150 easy (3300 yards)

5/31/12 #4 Sunday is on your own!

400 choice
4 x 100 kick/swim/scull/swim by 25
4 x 50 free with fins descend






1 x 200 Free @ 4:00
2 x 175 (25 fly/25 back/ 25 breaststroke/ 100 free) @ 4:00
3 x 150 Free @ 3:00
2 x 125 (25 fly/25 back/ 25 breaststroke/ 50 free) @ 3:00
3 x 100 Free @ 2:00
4 x 75 (25 fly/25 back/ 25 breaststroke) @ 2:00



150 easy (3100 yards)

5/31/12 #5 Sunday is on your own!

400 choice
4 x 100 kick/swim/scull/swim by 25
4 x 50 free with fins descend






1 x 200 Free @ 4:00
2 x 175 (25 fly/25 back/ 25 breaststroke/ 100 free) @ 4:00
3 x 150 Free @ 3:00
2 x 125 (25 fly/25 back/ 25 breaststroke/ 50 free) @ 3:00
3 x 100 Free @ 2:00
4 x 75 (25 fly/25 back/ 25 breaststroke) @ 2:00



150 easy (3100 yards)

5/31/12 #6 Sunday is on your own!

300 choice
3 x 100 kick/swim/scull/swim by 25
4 x 50 free with fins descend






1 x 200 Free @ 30s RI
2 x 175 (25 fly/25 back/ 25 breaststroke/ 100 free)



3 x 150 Free @ 20s RI
1 x 125 (25 fly/25 back/ 25 breaststroke/ 50 free)



2 x 100 Free @ 15s RI
3 x 75 (25 fly/25 back/ 25 breaststroke)



50 easy (2500 yards)

5/29/12

5/29/12 #1 We start outside NEXT Tuesday (6/5)

400 choice
4 x 100 – kick/swim/scull/swim by 25
4 x 50 free with fins, descend



Twice Through: (1:20 base)

500 Free @ 6:20

250 Free @ 3:20

125 Free @ 1:40

75 easy @ 2:00

8 x 75 @ 1:30 alternating

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

100 easy (3600 yards)

5/29/12 #2 We start outside NEXT Tuesday (6/5)

400 choice
4 x 100 – kick/swim/scull/swim by 25
4 x 50 free with fins, descend



Twice Through: (1:25 base)

500 Free @ 6:45

250 Free @ 3:35

125 Free @ 1:50

75 easy @ 2:00

8 x 75 @ 1:30 alternating

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

100 easy (3600 yards)

5/29/12 #3 We start outside NEXT Tuesday (6/5)

400 choice
4 x 100 – kick/swim/scull/swim by 25
4 x 50 free with fins, descend



Twice Through: (1:35 base)

500 Free @ 7:35

250 Free @ 4:00

125 Free @ 2:00

75 easy @ 2:00

4 x 75 @ 1:45 alternating

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

100 easy (3300 yards)

5/29/12 #4 We start outside NEXT Tuesday (6/5)

400 choice
4 x 100 – kick/swim/scull/swim by 25
4 x 50 free with fins, descend



Twice Through:

500 Free @ 10:00

250 Free @ 5:00

125 Free @ 2:30

25 easy @ 1:00

4 x 75 @ 1:45 alternating

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

100 easy (3200 yards)

5/29/12 #5 We start outside NEXT Tuesday (6/5)

400 choice
4 x 100 – kick/swim/scull/swim by 25
4 x 50 free with fins, descend



Twice Through:

500 Free @ 10:00

250 Free @ 5:00

125 Free @ 2:30

25 easy @ 1:00

4 x 75 @ 1:45 alternating

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

100 easy (3200 yards)

5/29/12 #6 A We start outside NEXT Tuesday (6/5)

300 choice
3 x 100 – kick/swim/scull/swim by 25
4 x 50 free with fins, descend



Twice Through:

500 Free @ 30s rest

250 Free @ 20s rest

50 easy @ 1:00

100 easy (2500 yards)

5/29/12 #6 B We are starting outside NEXT Tuesday (6/3)

200 choice
3 x 100 kick with fins (backstroke & side position)



4 x 25 arms down flutter kick on stomach (look forward to breathe)
-think about top of head pointed at other end of pool
4 x 25 swim freestyle trying to keep same head position as above



4 x 25 six kick switch – really focus on lengthening out on side
3 x 50 freestyle @ 15 sec rest between



4 x 25--- 12 kick switch Backstroke – focus on arms opposite (one up, one down) and switching at same time
3 x 50 backstroke @ 15 sec rest between



4 x 25 six kick three pull switch free
4 x 50 freestyle @ 15 sec rest between

5/27/12

5/27/12 # 1 No Coach Tuesday!

400 choice
4 x 100 kick with fins
4 x 50 backstroke descend



800 Free- negative split
600 Free (3 x 200 descend, continuous)
400 Free (100 build x 4, continuous)
200 Free Hard with fins
100 Free – no fins, hold same pace as 200



100 backstroke easy



12 x 25 kick – IM Order @ 45
4 x 25 backstroke drill – 12ks/ 6ks/ 3ks/ 1ks @ 30
4 x 75 – (50 back, 25 breaststroke) @ 1:30
4 x 25 backstroke sprint @ 45
200 easy



1000 with fins – 50 6-k-s/ 50 swim (100 free, 100 back )



(5200 yards)

5/27/12 # 2 No Coach Tuesday!

400 choice
4 x 100 kick with fins
4 x 50 backstroke descend



800 Free- negative split
600 Free (3 x 200 descend, continuous)
400 Free (100 build x 4, continuous)
200 Free Hard with fins
100 Free – no fins, hold same pace as 200



100 backstroke easy



12 x 25 kick – IM Order @ 45
4 x 25 backstroke drill – 12ks/ 6ks/ 3ks/ 1ks @ 30
4 x 75 – (50 back, 25 breaststroke) @ 1:30
4 x 25 backstroke sprint @ 45
200 easy



1000 with fins – 50 6-k-s/ 50 swim (100 free, 100 back )



(5200 yards)

5/27/12 # 3 No Coach Tuesday!

400 choice
4 x 100 kick with fins
4 x 50 backstroke descend



800 Free- negative split
600 Free (3 x 200 descend, continuous)
400 Free (100 build x 4, continuous)
200 Free Hard with fins
100 Free – no fins, hold same pace as 200



100 backstroke easy



8 x 25 kick – IM Order @ 45
4 x 25 backstroke drill – 12ks/ 6ks/ 3ks/ 1ks @ 30
4 x 75 – (50 back, 25 breaststroke) @ 1:30
4 x 25 backstroke sprint @ 45
100 easy



600 with fins – 50 6-k-s/ 50 swim (100 free, 100 back )



(4600 yards)

5/27/12 # 4 No Coach Tuesday!

400 choice
4 x 100 kick with fins
4 x 50 backstroke descend



800 Free- negative split
600 Free (3 x 200 descend, continuous)
400 Free (100 build x 4, continuous)
200 Free Hard with fins
100 Free – no fins, hold same pace as 200



100 backstroke easy



8 x 25 kick – IM Order
4 x 25 backstroke drill – 12ks/ 6ks/ 3ks/ 1ks
4 x 75 – (50 back, 25 breaststroke)
4 x 25 backstroke sprint
100 easy



(4000 yards)

5/27/12 # 5 No Coach Tuesday!

400 choice
4 x 100 kick with fins
4 x 50 backstroke descend



800 Free- negative split
600 Free (3 x 200 descend, continuous)
400 Free (100 build x 4, continuous)
200 Free Hard with fins
100 Free – no fins, hold same pace as 200



100 backstroke easy



8 x 25 kick – IM Order
4 x 25 backstroke drill – 12ks/ 6ks/ 3ks/ 1ks
4 x 75 – (50 back, 25 breaststroke)
4 x 25 backstroke sprint
100 easy



(4000 yards)

5/27/12 # 6 No Coach Tuesday!

300 choice
3 x 100 kick with fins
4 x 50 backstroke descend



600 Free (3 x 200 descend, continuous)
400 Free (100 build x 4, continuous)
200 Free Hard with fins
100 Free – no fins, hold same pace as 200



100 backstroke easy



8 x 25 kick – IM Order
4 x 25 backstroke drill – 12ks/ 6ks/ 3ks/ 1ks
4 x 75 – (50 back, 25 breaststroke)
4 x 25 backstroke sprint
100 easy



(3000 yards)

5/24/12

5/24/12 #1 We start outside Tuesday - June 5

400 choice

4 x 100 kick/swim/scull/swim (no fins)

4 x 50 freestyle descend with fins

200 drill

4 x 50 Free @ 1:00

4 x 25 Free @ 25

4 x 50 Free @ 45

4 x 25 Free @ 20

200 drill

4 x 50 Free @ 1:05

4 x 25 Breaststroke @ 30

4 x 50 Backstroke @ 55

4 x 25 Butterfly @ 25

2 x 100 IM (FAST, and then FASTER)

200 easy

4 x 75 kick (25 dolphin kick, 50 backstroke kick) @ 2:00

-fast turn & kickout every wall

300 easy (3600 yards)

5/24/12 #2 We start outside Tuesday - June 5

400 choice

4 x 100 kick/swim/scull/swim (no fins)

4 x 50 freestyle descend with fins

200 drill

4 x 50 Free @ 1:00

4 x 25 Free @ 25

4 x 50 Free @ 45

4 x 25 Free @ 20

200 drill

4 x 50 Free @ 1:05

4 x 25 Breaststroke @ 30

4 x 50 Backstroke @ 55

4 x 25 Butterfly @ 25

2 x 100 IM (FAST, and then FASTER)

200 easy

4 x 75 kick (25 dolphin kick, 50 backstroke kick) @ 2:00

-fast turn & kickout every wall

300 easy (3600 yards)

5/24/12 #3 We start outside Tuesday - June 5

400 choice

4 x 100 kick/swim/scull/swim (no fins)

4 x 50 freestyle descend with fins

200 drill

4 x 50 Free @ 1:10

4 x 25 Free @ 35

4 x 50 Free @ 55

4 x 25 Free @ 25

200 drill

2 x 50 Free @ 1:20

2 x 25 Breaststroke @ 35

2 x 50 Backstroke @ 1:05

2 x 25 Butterfly @ 30

2 x 100 IM (FAST, and then FASTER)

200 easy

4 x 75 kick (25 dolphin kick, 50 backstroke kick) @ 2:15

-fast turn & kickout every wall

200 easy (3200 yards)

5/24/12 #4 We start outside Tuesday - June 5

400 choice

4 x 100 kick/swim/scull/swim (no fins)

4 x 50 freestyle descend with fins

200 drill

4 x 50 Free @ 1:30

4 x 25 Free @ 40

4 x 50 Free @ 1:10

4 x 25 Free @ 30

200 drill

2 x 50 Free @ 1:30

2 x 25 Breaststroke @ 50

2 x 50 Backstroke @ 1:30

2 x 25 Butterfly @ 40

2 x 100 IM (FAST, and then FASTER)

200 easy

4 x 75 kick (25 dolphin kick, 50 backstroke kick)

-fast turn & kickout every wall

200 easy (3200 yards)

5/24/12 #5 We start outside Tuesday - June 5

400 choice

4 x 100 kick/swim/scull/swim (no fins)

4 x 50 freestyle descend with fins

200 drill

4 x 50 Free @ 1:30

4 x 25 Free @ 40

4 x 50 Free @ 1:10

4 x 25 Free @ 30

200 drill

2 x 50 Free @ 1:30

2 x 25 Breaststroke @ 50

2 x 50 Backstroke @ 1:30

2 x 25 Butterfly @ 40

2 x 100 IM (FAST, and then FASTER)

200 easy

4 x 75 kick (25 dolphin kick, 50 backstroke kick)

-fast turn & kickout every wall

200 easy (3200 yards)

5/24/12 #6 We start outside Tuesday - June 5

400 choice

4 x 100 kick/swim/scull/swim (no fins)

4 x 50 freestyle descend with fins

100 drill

2 x 50 Free @ 20s rest

2 x 25 Free @ 15s rest

2 x 50 Free @ 10s rest

2 x 25 Free @ 5s rest

100 drill

2 x 50 Free @ 20s rest

2 x 25 Breaststroke @ 15s rest

2 x 50 Backstroke @ 10s rest

2 x 25 Butterfly @ 5s rest

100 IM

100 easy

4 x 50 kick (25 dolphin kick, 25 backstroke kick)

-fast turn & kickout every wall

200 easy (2400 yards)

5/23/12

5/23/12 #1 Last Practice here til Fall

400 choice

4 x 100 kick/swim/scull/swim

4 x 50 drill (what is your goal?)

Freestyle:

4 x 50 @ 1:00

4 x 25 @ 25

4 x 50 @ 45

4 x 25 @ 20

100 easy

4 x 50 free @ 1:00

4 x 25 breaststroke @ 30

4 x 50 backstroke @ 50

4 x 25 butterfly @ 20

200 easy (2500 meters)

5/23/12 #2 Last Practice here til Fall

400 choice

4 x 100 kick/swim/scull/swim

4 x 50 drill (what is your goal?)

Freestyle:

4 x 50 @ 1:00

4 x 25 @ 25

4 x 50 @ 45

4 x 25 @ 20

100 easy

4 x 50 free @ 1:00

4 x 25 breaststroke @ 30

4 x 50 backstroke @ 50

4 x 25 butterfly @ 20

200 easy (2500 meters)

5/23/12 #3 Last Practice here til Fall

300 choice

2 x 100 kick/swim/scull/swim

4 x 50 drill (what is your goal?)

Freestyle:

4 x 50 @ 1:15

4 x 25 @ 35

4 x 50 @ 1:10

4 x 25 @ 30

50 easy

2 x 50 free @ 15s rest

4 x 25 breaststroke @ 15s rest

2 x 50 backstroke @ 15s rest

4 x 25 butterfly @ 10s rest

50 easy (1800 meters)

5/21/12

5/21/12 #1 Last Week of practices here!

400 choice

4 x 100 kick/swim/scull/swim

4 x 50 drill (what is your goal?)

Freestyle:

100 @ 1:40

200 @ 3:00

100 @ 1:20

200 @ 3:00

100 @ 1:45

200 @ 2:30

100 @ 2:00

4 x 50 streamline flutter kick on back- variable sprint

300 easy (2500 meters)

5/21/12 #2 Last Week of practices here!

400 choice

4 x 100 kick/swim/scull/swim

4 x 50 drill (what is your goal?)

Freestyle:

100 @ 1:50

200 @ 3:30

100 @ 1:30

200 @ 3:30

100 @ 1:45

200 @ 3:00

100 @ 2:00

4 x 50 streamline flutter kick on back- variable sprint

300 easy (2500 meters)

5/21/12 #3 Last Week of practices here!

300 choice

3 x 100 kick/swim/scull/swim

4 x 50 drill (what is your goal?)

-one arm, three touch, six-kick switch, arms down kick on stomach, etc

Freestyle:

50 @ 1:30

100 @ 3:30

50 @ 1:30

100 @ 3:00

50 @ 1:45

100 @ 3:30

50 @ 2:00

4 x 25 streamline flutter kick on back

250 easy (1650 meters)

5/17/12

5/17/12 #1 JT Clinic THIS SUNDAY!

400 choice
4 x 100 kick with fins
4 x 50 drill/swim by 25 (whats yo goal!)



6 x 300 (two options, as below, or all free) @ 5:15

1. 50 fly/50 free
   
2. free – 60% effort
   
3. 50 back/ 50 free
   
4. free – 70% effort
   
5. 50 breaststroke/ 50 free
   
6. free – 80% effort
   

12 x 25 backstroke with your eyes closed (for real- we are gearing up for swimming outside!) @ 40



4 x 50 breaststroke kick – underwater @ 1:10



300 easy (3600 yards)

5/17/12 #2 JT Clinic THIS SUNDAY!

400 choice
4 x 100 kick with fins
4 x 50 drill/swim by 25 (whats yo goal!)



6 x 300 (two options, as below, or all free) @ 5:15

1. 50 fly/50 free
   
2. free – 60% effort
   
3. 50 back/ 50 free
   
4. free – 70% effort
   
5. 50 breaststroke/ 50 free
   
6. free – 80% effort
   

12 x 25 backstroke with your eyes closed (for real- we are gearing up for swimming outside!) @ 40



4 x 50 breaststroke kick – underwater @ 1:10



300 easy (3600 yards)

5/17/12 #3 JT Clinic THIS SUNDAY!

400 choice
4 x 100 kick with fins
4 x 50 drill/swim by 25 (whats yo goal!)



6 x 300 (two options, as below, or all free) @ 5:30

1. 50 fly/50 free
   
2. free – 60% effort
   
3. 50 back/ 50 free
   
4. free – 70% effort
   
5. 50 breaststroke/ 50 free
   
6. free – 80% effort
   

8 x 25 backstroke with your eyes closed (for real- we are gearing up for swimming outside!) @ 45



4 x 50 breaststroke kick – underwater @ 1:10



200 easy (3400 yards)

5/17/12 #4 JT Clinic THIS SUNDAY!

400 choice
4 x 100 kick with fins
4 x 50 drill/swim by 25 (whats yo goal!)



5 x 300 (two options, as below, or all free) @ 6:15

1. 50 fly/50 free
   
2. free – 65% effort
   
3. 50 back/ 50 free
   
4. free – 75% effort
   
5. 50 breaststroke/ 50 free
   

4 x 25 backstroke with your eyes closed (for real- we are gearing up for swimming outside!) @ 45



4 x 50 breaststroke kick – underwater @ 1:30



200 easy (3000 yards)

5/17/12 #5 JT Clinic THIS SUNDAY!

400 choice
4 x 100 kick with fins
4 x 50 drill/swim by 25 (whats yo goal!)



5 x 300 (two options, as below, or all free) @ 6:15

1. 50 fly/50 free
   
2. free – 65% effort
   
3. 50 back/ 50 free
   
4. free – 75% effort
   
5. 50 breaststroke/ 50 free
   

4 x 25 backstroke with your eyes closed (for real- we are gearing up for swimming outside!) @ 45



4 x 50 breaststroke kick – underwater @ 1:30



200 easy (3000 yards)

5/17/12 #6 JT Clinic THIS SUNDAY!

300 choice
3 x 100 kick with fins
4 x 50 - drill/swim by 25



4 x 300 :

1. 25 fly/75 free
   
2. 25 back/ 25 free
   
3. 25 breaststroke/ 25 free
   
4. free
   

4 x 25 backstroke with your eyes closed (for real- we are gearing up for swimming outside!)



100 easy (2200 yards)

5/16/12

5/16/12 #1 JT Clinic THIS Sunday!

400 choice
4 x 100 – kick/swim/scull/swim by 25
4 x 50 drill (what is your goal?)



4 x 300 –
Options:

• all freestyle, descending
  
• fly/free, back/free, breast/free, free (50/50)
  
• IM – 75 of each stroke, descend
  

300 easy (2500 meters)

5/16/12 #2 JT Clinic THIS Sunday!

400 choice
4 x 100 – kick/swim/scull/swim by 25
4 x 50 drill (what is your goal?)



4 x 300 –
Options:

• all freestyle, descending
  
• fly/free, back/free, breast/free, free (50/50)
  
• IM – 75 of each stroke, descend
  

300 easy (2500 meters)

5/16/12 #3 JT Clinic THIS Sunday!

300 choice



3 x 100 – kick/swim/scull/swim by 25



4 x 50 drill alternate- catch up and one arm free






300 Freestyle – good technique
4 x 25 kick
300 freestyle - good technique – slightly faster pace
4 x 25 kick






(1600 meters)

5/15/12

5/15/12 #1 Sunday is JT Clinic!!! 8-12am.

400 choice @ 8:00
4 x 100 kick/swim/scull/swim with fins @ 2:00
4 x 50 drill (what is your goal?) @ 1:00



Freestyle, fast:

4 x 75 @ 1:00

4 x 75 @ 2:00

4 x 75 @ 1:00

100 easy @ 2:00
6 x 25 sprint kick (no fins) @ 45
50 easy @ 1:00



4 x 25 butterfly drill @ 40
200 Fly for Time – single heat (one person at a time in each lane)
organize lanes so that you have a “race” (7:20 pm)






400 easy

5/15/12 #2 Sunday is JT Clinic!!! 8-12am.

400 choice @ 8:00
4 x 100 kick/swim/scull/swim with fins @ 2:00
4 x 50 drill (what is your goal?) @ 1:00



Freestyle, fast:

4 x 75 @ 1:00

4 x 75 @ 2:00

4 x 75 @ 1:00

100 easy @ 2:00
6 x 25 sprint kick (no fins) @ 45
50 easy @ 1:00



4 x 25 butterfly drill @ 40
200 Fly for Time – single heat (one person at a time in each lane)
organize lanes so that you have a “race” (7:20 pm)






400 easy

5/15/12 #3 Sunday is JT Clinic!!! 8-12am.

400 choice @ 8:00
4 x 100 kick/swim/scull/swim with fins @ 2:00
4 x 50 drill (what is your goal?) @ 1:00



Freestyle, fast:

4 x 75 @ 1:00

4 x 75 @ 2:00

4 x 75 @ 1:00

100 easy @ 2:00
6 x 25 sprint kick (no fins) @ 45
50 easy @ 1:00



4 x 25 butterfly drill @ 40
200 Fly for Time – single heat (one person at a time in each lane)
organize lanes so that you have a “race” (7:20 pm)






400 easy

5/15/12 #4 Sunday is JT Clinic!!! 8-12am.

400 choice
4 x 100 kick/swim/scull/swim with fins
4 x 50 drill (what is your goal?)



Freestyle, fast:

4 x 75 @ 1:30

4 x 75 @ 2:00

4 x 75 @ 1:30

100 easy @ 2:30
6 x 25 sprint kick (no fins) @ 45
50 easy @ 1:30



4 x 25 butterfly drill @ 45
4 x 50 butterfly @ 1:00



500 warm down (3000 yards)

5/15/12 #5 Sunday is JT Clinic!!! 8-12am.

400 choice
4 x 100 kick/swim/scull/swim with fins
4 x 50 drill (what is your goal?)



Freestyle, fast:

4 x 75 @ 1:30

4 x 75 @ 2:00

4 x 75 @ 1:30

100 easy @ 2:30
6 x 25 sprint kick (no fins) @ 45
50 easy @ 1:30



4 x 25 butterfly drill @ 45
4 x 50 butterfly @ 1:00



500 warm down (3000 yards)

5/15/12 #6 Sunday is JT Clinic!!! 8-12am.

300 choice
3 x 100 kick/swim/scull/swim with fins
4 x 50 alternate: catch up drill & one arm drill



Freestyle, fast:

2 x 75 @ 15 sec rest

2 x 75 @ 1:00 rest

2 x 75 @ 15 sec rest

50 easy



6 x 25 sprint kick (no fins)
50 easy






300 warm down (2000 yards)

5/14/12

5/14/12 #1 THIS SUNDAY – May 20- JT Adult Clinic!

400 choice
4 x 100 – kick/swim/scull/swim by 25
4 x 50 drill



10 x 50 @ 40 – best average
100 easy
10 x 50 @ 50 – best average
100 easy



4 x 25 - surf kick 1/3 length into full sprint to wall



200 easy (2500 meters)

5/14/12 #2 THIS SUNDAY – May 20- JT Adult Clinic!

400 choice
4 x 100 – kick/swim/scull/swim by 25
4 x 50 drill



8 x 50 @ 1:00 – best average
50 easy
8 x 50 @ 1:00 – best average
50 easy



4 x 25 - surf kick 1/3 length into full sprint to wall



200 easy (2200 meters)

5/14/12 #3 THIS SUNDAY – May 20- JT Adult Clinic!

300 choice
3 x 100 – kick/swim/scull/swim by 25
4 x 50 drill

• ie; catch up, three touch, 6-kick, underwater recovery
  

8 x 50 free @ 1:30 (?) – best average
100 easy



4 x 25 - surf kick 1/3 length into full sprint to wall



200 easy (1600 meters)

5/9/12

5/9/12 #1

400 choice
4 x 100 kick/swim/scull/swim
4 x 50 fly/free



Freestyle:
4 x 50 @ 55
4 x 50 @ 50
4 x 50 @ 45
4 x 50 @ 40



100 easy



6 x 100 IM alternate:
-kick fly & breaststroke
-kick back & free



200 easy (2600 meters)

5/9/12 #2

400 choice
4 x 100 kick/swim/scull/swim
4 x 50 fly/free



Freestyle:
3 x 50 @ 55
3 x 50 @ 50
3 x 50 @ 45
3 x 50 @ 40



100 easy



6 x 100 IM alternate:
-kick fly & breaststroke
-kick back & free



200 easy (2400 meters)

5/9/12 #3

300 choice
3 x 100 kick/swim/scull/swim



4 x 50 drill



Freestyle:

3 x 50 swim @ 15 sec rest

1 x 50 drill

3 x 50 swim @ 10 sec rest

1 x 50 drill

3 x 50 swim @ 5 sec rest

1 x 50 drill

200 easy (1600 meters)

5/13/12

5/13/12 #1 Happy Mothers Day!

800 choice
4 x 100 kick with fins
4 x 50 fly/free



3 x 800 free – descending
200 easy backstroke



Four Times Through (1- drill, 2-swim, 3- kick, 4-swim)

100 IM

75 breaststroke

50 backstroke

25 butterfly

1000 free with fins – alternate 50 dolphin kick & 50 freestyle



200 easy (6200 yards)

5/13/12 #2 Happy Mothers Day!

800 choice
4 x 100 kick with fins
4 x 50 fly/free



3 x 800 free – descending
200 easy backstroke



Four Times Through (1- drill, 2-swim, 3- kick, 4-swim)

100 IM

75 breaststroke

50 backstroke

25 butterfly

1000 free with fins – alternate 50 dolphin kick & 50 freestyle



200 easy (6200 yards)

5/13/12 #3 Happy Mothers Day!

800 choice
4 x 100 kick with fins
4 x 50 fly/free



3 x 800 free – descending
200 easy backstroke



Four Times Through (1- drill, 2-swim, 3- kick, 4-swim)

100 IM

75 breaststroke

50 backstroke

25 butterfly

600 free with fins – alternate 50 dolphin kick & 50 freestyle



200 easy (5800 yards)

5/13/12 #4 Happy Mothers Day!

400 choice
4 x 100 kick with fins
4 x 50 fly/free



3 x 800 free – descending
200 easy backstroke



Twice Through (1- drill, 2-swim)

100 IM

75 breaststroke

50 backstroke

25 butterfly

500 free with fins – alternate 50 dolphin kick & 50 freestyle



200 easy (4800 yards)

5/13/12 #5 Happy Mothers Day!

400 choice
4 x 100 kick with fins
4 x 50 fly/free



3 x 800 free – descending
200 easy backstroke



Twice Through (1- drill, 2-swim)

100 IM

75 breaststroke

50 backstroke

25 butterfly

500 free with fins – alternate 50 dolphin kick & 50 freestyle



200 easy (4800 yards)

5/13/12 #6 Happy Mothers Day!

400 choice
4 x 100 kick with fins – alt side flutter & on back
4 x 50 catch up freestyle drill



4 x 25 streamline flutter kick (2 breathing forward, 2 breathing with a freestyle pull) – focus on head & body position
3 x 100 freestyle – focus on head & body position



4 x 25 – six kick switch – focus on extending onto side
3 x 100 freestyle – focus on extend & roll



4 x 25 underwater recovery (high elbow, breathe to side)
3 x 100 freestyle – focus on high elbow underwater pull



8 x 25 alternating dolphin kick & choice



200 easy (2600 yards)

5/10/12

5/10/12 #1 No coach Thursday or Sunday (workout provided)

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



4 x 25 breath-kick-glide breaststroke with arms by sides



10 x 200 :

Option 1	Option 2	Option 3
All Freestyle – steady 15-20s rest between each	Alternating stroke & IM, descending, 20 sec rest between each	Fast with recovery ie: 4 @ 2:40 1 @ 3:30

8 x 25 butterfly with fins @ 30
200 backstroke kick NO FINS



200 easy (3700 yards)

5/10/12 #2 No coach Thursday or Sunday (workout provided)

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



4 x 25 breath-kick-glide breaststroke with arms by sides



10 x 200 :

Option 1	Option 2	Option 3
All Freestyle – steady 15-20s rest between each	Alternating stroke & IM, descending, 20 sec rest between each	Fast with recovery ie: 4 @ 2:40 1 @ 3:30

8 x 25 butterfly with fins @ 30
200 backstroke kick NO FINS



200 easy (3700 yards)

5/10/12 #3 No coach Thursday or Sunday (workout provided)

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



4 x 25 breath-kick-glide breaststroke with arms by sides



10 x 200 :

Option 1	Option 2	Option 3
All Freestyle – steady 15-20s rest between each	Alternating stroke & IM, descending, 20 sec rest between each	Fast with recovery ie: 4 @ 2:40 1 @ 3:30

4 x 25 butterfly with fins @ 30



100 backstroke kick NO FINS



200 easy (3500 yards)

5/10/12 #4 No coach Thursday or Sunday (workout provided)

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



8 x 200 :

Option 1	Option 2	Option 3
All Freestyle – steady 15-20s rest between each	Alternating stroke & IM, descending, 20 sec rest between each	Fast with recovery ie: 3 @ 3:00 1 @ 4:00

4 x 25 butterfly with fins @ 30



100 backstroke kick NO FINS



200 easy (3000 yards)

5/10/12 #5 No coach Thursday or Sunday (workout provided)

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



8 x 200 :

Option 1	Option 2	Option 3
All Freestyle – steady 15-20s rest between each	Alternating stroke & IM, descending, 20 sec rest between each	Fast with recovery ie: 3 @ 3:00 1 @ 4:00

4 x 25 butterfly with fins @ 30



100 backstroke kick NO FINS



200 easy (3000 yards)

5/10/12 #6 No coach Thursday or Sunday (workout provided)

300 choice
3 x 100 kick with fins – alt side flutter & on back
4 x 50 catch up freestyle drill



4 x 25 streamline flutter kick (2 breathing forward, 2 breathing with a freestyle pull) – focus on head & body position
100 freestyle – focus on head & body position



4 x 25 – six kick switch – focus on extending onto side
100 freestyle – focus on extend & roll



4 x 25 underwater recovery (high elbow, breathe to side)
100 freestyle – focus on high elbow underwater pull



8 x 25 alternating dolphin kick & choice



200 easy (1800 yards)

5/8/12

5/8/12 #1 No coach Thursday or Sunday (workout provided)

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



4 x 25 streamline flutter kick (2 breathing forward, 2 breathing with a freestyle pull)



20 x 100 Freestyle:

Option 1	Option 2	Option 3
All the same pace, little rest, ie: Hold 1:20 on a 1:30 interval	Descending by sets of four, ie: 4 @ 1:45 4 @ 1:40 4 @ 1:35 4 @ 1:30 4 @ 1:25	Fast with recovery ie: 4 @ 1:15 1 @ 2:00

4 x 75 alternate: 25 fly/50 free & 50 fly/25 free @ 1:30



200 easy (3600 yards)

5/8/12 #2 No coach Thursday or Sunday (workout provided)

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



4 x 25 streamline flutter kick (2 breathing forward, 2 breathing with a freestyle pull)



20 x 100 Freestyle:

Option 1	Option 2	Option 3
All the same pace, little rest, ie: Hold 1:20 on a 1:30 interval	Descending by sets of four, ie: 4 @ 1:45 4 @ 1:40 4 @ 1:35 4 @ 1:30 4 @ 1:25	Fast with recovery ie: 4 @ 1:15 1 @ 2:00

4 x 75 alternate: 25 fly/50 free & 50 fly/25 free @ 1:30



200 easy (3600 yards)

5/8/12 #3 No coach Thursday or Sunday (workout provided)

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



4 x 25 streamline flutter kick (2 breathing forward, 2 breathing with a freestyle pull)



20 x 100 Freestyle:

Option 1	Option 2	Option 3
All the same pace, little rest, ie: Hold 1:30 on a 1:40 interval	Descending by sets of four, ie: 4 @ 1:45 4 @ 1:40 4 @ 1:35 4 @ 1:30 4 @ 1:25	Fast with recovery ie: 4 @ 1:25 1 @ 2:00

200 easy (3300 yards)

5/8/12 #4 No coach Thursday or Sunday (workout provided)

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



4 x 25 streamline flutter kick (2 breathing forward, 2 breathing with a freestyle pull)



15 x 100 Freestyle:

Option 1	Option 2	Option 3
All the same pace, little rest, ie: Hold 1:30 on a 1:40 interval	Descending by sets of four, ie: 5 @ 2:00 5 @ 1:55 5 @ 1:50	Fast with recovery ie: 4 @ 1:45 1 @ 2:20

8 x 25 butterfly with fins



200 easy (3000 yards)

5/8/12 #5 No coach Thursday or Sunday (workout provided)

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



4 x 25 streamline flutter kick (2 breathing forward, 2 breathing with a freestyle pull)



15 x 100 Freestyle:

Option 1	Option 2	Option 3
All the same pace, little rest, ie: Hold 1:30 on a 1:40 interval	Descending by sets of four, ie: 5 @ 2:00 5 @ 1:55 5 @ 1:50	Fast with recovery ie: 4 @ 1:45 1 @ 2:20

8 x 25 butterfly with fins



200 easy (3000 yards)

5/8/12 #6 No coach Thursday or Sunday (workout provided)

300 choice
3 x 100 kick with fins – alt side flutter & on back
4 x 50 catch up freestyle drill



4 x 25 streamline flutter kick (2 breathing forward, 2 breathing with a freestyle pull) – focus on head & body position
100 freestyle – focus on head & body position



4 x 25 – six kick switch – focus on extending onto side
100 freestyle – focus on extend & roll



4 x 25 underwater recovery (high elbow, breathe to side)
100 freestyle – focus on high elbow underwater pull



8 x 25 alternating dolphin kick & choice



200 easy (1800 yards)