10/15/12

10/15/12 #1 BU Meet is December 7-9 Info is up!!

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






6 x 125 alternating:

1. 75 fly build to fast, 50 easy free @ 2:15
   
2. freestyle @ 1:50
   

10 x 25 @ 45 alternating:

1. breaststroke with double pull outs
   
2. backstroke drill
   

100 IM all out for time



400 easy (2500 meters)

10/15/12 #2 BU Meet is December 7-9 Info is up!!

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






6 x 125 alternating:

1. 75 stroke build to fast, 50 easy free @ 2:30
   
2. freestyle @ 2:15
   

10 x 25 @ 45 alternating:

1. breaststroke with double pull outs
   
2. backstroke drill
   

100 IM all out for time



400 easy (2500 meters)

10/15/12 #3 BU Meet is December 7-9 Info is up!!

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






6 x 125 alternating:

1. 75 stroke build to fast, 50 easy free @ 3:00
   
2. freestyle @ 2:30
   

6 x 25 @ 45 alternating:

1. breaststroke with double pull outs
   
2. backstroke drill
   

100 IM all out for time



200 easy (2200 meters)

10/15/12 #4 BU Meet is December 7-9 Info is up!!

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






6 x 125 alternating:

1. 75 stroke build to fast, 50 easy free @ 3:00
   
2. freestyle @ 2:30
   

6 x 25 @ 45 alternating:

1. breaststroke with double pull outs
   
2. backstroke drill
   

100 IM all out for time



200 easy (2200 meters)

10/15/12 #5 BU Meet is December 7-9 Info is up!!

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






4 x 125 alternating:

1. 75 stroke build to fast, 50 easy free @ 30 sec rest
   
2. freestyle @ 20 sec rest
   

4 x 25 alternating:

1. breaststroke with double pull outs
   
2. backstroke drill
   

100 IM all out for time



200 easy (1800 meters)

10/14/12

10/14/12 #1 BU Meet is December 7-9^th!!!

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



400 free – steady pace 60%
4 x 50 free @ 40
100 backstroke drill @ 2:00



400 Free – build
4 x 100 free hold pace faster than 400 @ 1:30
100 breaststroke drill @ 2:00



400 Free – breathing every 3
4 x 50 streamline kick on back @ 1:00
100 easy choice drill @ 2:00



400 IM build each 100
4 x 100 IM rotate 25 sprint @ 1:45
100 easy @ 2:00



1000 with fins – alternate 50 stroke*/50 free breathing every 3
*stroke is IM order no free



5200 yards

10/14/12 #2 BU Meet is December 7-9^th!!!

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



400 free – steady pace 60%
4 x 50 free @ 45
100 backstroke drill @ 2:00



400 Free – build
4 x 100 free hold pace faster than 400 @ 1:40
100 breaststroke drill @ 2:00



400 Free – breathing every 3
4 x 50 streamline kick on back @ 1:00
100 easy choice drill @ 2:00



400 IM build each 100
4 x 100 IM rotate 25 sprint @ 1:50
100 easy @ 2:00



1000 with fins – alternate 50 stroke*/50 free breathing every 3
*stroke is IM order no free



5200 yards

10/14/12 #3 BU Meet is December 7-9^th!!!

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



400 free – steady pace 60%
4 x 50 free @ 50
100 backstroke drill @ 2:00



400 Free – build
4 x 100 free hold pace faster than 400 @ 1:50
100 breaststroke drill @ 2:00



400 Free – breathing every 3
4 x 50 streamline kick on back @ 1:15
100 easy choice drill @ 2:00



400 IM build each 100
4 x 100 IM rotate 25 sprint @ 2:00






600 with fins – alternate 50 stroke*/50 free breathing every 3
*stroke is IM order no free



4700 yards

10/14/12 #4 BU Meet is December 7-9^th!!!

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



400 free – steady pace 60%
4 x 50 free @ 1:00
100 backstroke drill @ 2:30



400 Free – breathing every 3
4 x 50 streamline kick on back @ 1:30
100 easy choice drill @ 2:30



400 IM build each 100
4 x 100 IM rotate 25 sprint @ 2:30






800 with fins – alternate 50 stroke*/50 free breathing every 3
*stroke is IM order no free



4000 yards

10/14/12 #5 BU Meet is December 7-9^th!!!

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



400 free – steady pace 60%
4 x 50 free @ 1:00
100 backstroke drill @ 2:30



400 Free – breathing every 3
4 x 50 streamline kick on back @ 1:30
100 easy choice drill @ 2:30



400 IM build each 100
4 x 100 IM rotate 25 sprint @ 2:30






800 with fins – alternate 50 stroke*/50 free breathing every 3
*stroke is IM order no free



4000 yards

10/14/12 #6 BU Meet is December 7-9^th!!!

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



400 free – steady pace 60%
4 x 50 free fast @ 15 sec rest
100 backstroke drill easy



400 Free – breathing every 3
4 x 50 kick on back with fins @ 20 sec rest
100 easy choice drill



4 x 100 IM rotate 25 sprint @ 2:30



600 with fins – alternate 50 stroke*/50 free breathing every 3
*stroke is IM order no free
(3400 yards)

10/9/12

10/9/12 #1 Happy Fall!!

400 choice

4 x 100 kick/swim by 25

4 x 50 drill/swim by 25

Three Times Through:

50 free @ 40

100 free @ 1:20

150 free @ 2:00

200 free @ 2:40

30s RI

25 free @ 20

50 free @ 40

75 free @ 1:00

100 Free @ 1:20

30s RI

50 easy

100 easy (3500 yards)

10/9/12 #2 Happy Fall!!

400 choice

4 x 100 kick/swim by 25

4 x 50 drill/swim by 25

Three Times Through:

50 free @ 45

100 free @ 1:30

150 free @ 2:15

200 free @ 3:00

30s RI

25 free @ 25

50 free @ 50

75 free @ 1:15

100 Free @ 1:40

30s RI

50 easy

100 easy (3500 yards)

10/9/12 #3 Happy Fall!!

400 choice

4 x 100 kick/swim by 25

4 x 50 drill/swim by 25

Three Times Through:

50 free @ 45

100 free @ 1:30

150 free @ 2:15

200 free @ 3:00

30s RI

25 free @ 25

50 free @ 50

75 free @ 1:15

30s RI

50 easy

100 easy (3200 yards)

10/9/12 #4 Happy Fall!!

400 choice

4 x 100 kick/swim by 25

4 x 50 drill/swim by 25

Three Times Through:

50 free @ 50

100 free @ 1:50

150 free @ 2:40

200 free @ 3:30

30s RI

25 free @ 30

50 free @ 60

75 free @ 1:30

30s RI

50 easy (3000 yards)

10/9/12 #5 Happy Fall!!

400 choice

4 x 100 kick/swim by 25

4 x 50 drill/swim by 25

Three Times Through:

50 free @ 50

100 free @ 1:50

150 free @ 2:40

200 free @ 3:30

30s RI

25 free @ 30

50 free @ 60

75 free @ 1:30

30s RI

50 easy (3000 yards)

10/9/12 #6 Happy Fall!!

300 choice

3 x 100 kick/swim by 25

4 x 50 drill/swim by 25

Hold Same Steady Pace

50 free @ 10 sec rest

100 free @ 20 sec rest

150 free @ 30 sec rest

200 free @ 30 sec rest

FASTER Than Above – Twice Through

25 free @ 10 sec rest

50 free @ 20 sec rest

75 free @ 30 sec rest

100 Free @ 30 sec rest

200 easy (2000 yards)

10/8/12

10/8/12 #1

400 choice

4 x 100 kick/swim by 25

4 x 50 drill/swim by 25

14 x 25 - 2 x (4 x IM Order @ 30, 3 x Free @ 20)

9 x 75- Three Rounds: 1-swim, 2- kick, 3- swim

1. fly/back/breast @ 1:30
2. free @ 1:15
3. back/breast/free @ 1:30

2 x 100 -( easy/fast, fast/easy, easy, fast) @ 2:00

275 easy (2500 meters)

10/8/12 #2

400 choice

4 x 100 kick/swim by 25

4 x 50 drill/swim by 25

14 x 25 - 2 x (4 x IM Order @ 30, 3 x Free @ 30)

9 x 75- Three Rounds: 1-swim, 2- kick, 3- swim

1. fly/back/breast @ 1:30
2. free @ 1:15
3. back/breast/free @ 1:30

2 x 100 -( easy/fast, fast/easy, easy, fast) @ 2:00

275 easy (2500 meters)

10/8/12 #3

400 choice

4 x 100 kick/swim by 25

4 x 50 drill/swim by 25

14 x 25 - 2 x (4 x IM Order @ 45, 3 x Free @ 30)

9 x 75- Three Rounds: 1-swim, 2- kick, 3- swim

1. fly/back/breast @ 2:00
2. free @ 1:40
3. back/breast/free @ 2:00

200 easy

10/8/12 #4

400 choice

4 x 100 kick/swim by 25

4 x 50 drill/swim by 25

14 x 25 - 2 x (4 x IM Order @ 45, 3 x Free @ 40)

9 x 50- Three Rounds: 1-swim, 2- kick, 3- swim

1. fly/back @ 1:15
2. free @ 1:00
3. breast/free @ 1:15

200 easy (2000 meters)

10/8/12 #5

300 choice

3 x 100 kick/swim by 25

4 x 50 drill/swim by 25

9 x 50- Three Rounds: 1-swim, 2- kick, 3- swim

1. fly/back @ 1:15
2. free @ 1:00
3. breast/free @ 1:15

150 easy (1400 meters)

10/3/12

10/3/12 #1

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



2 x 100 free @ 1:20
200 Free breathing every 3 @ 3:00
2 x 100 – 25 fly/75 free @ 1:25
200 Free breathing every 3 @ 3:00
2 x 100 – 25 back/75 free @ 1:30
200 Free breathing every 3 @ 3:00
2 x 100 – 25 breaststroke/ 75 free @ 1:35



200 easy breathing every 3 (2600 meters)

10/3/12 #2

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



200 Free breathing every 3 @ 3:20
2 x 100 – 25 fly/75 free @ 1:30
200 Free breathing every 3 @ 3:20
2 x 100 – 25 back/75 free @ 1:40
200 Free breathing every 3 @ 3:20
2 x 100 – 25 breaststroke/ 75 free @ 1:50



200 easy breathing every 3 (2400 meters)

10/3/12 #3

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






2 x 100 – 25 fly/75 free @ 1:40
200 Free breathing every 3 @ 3:40
2 x 100 – 25 back/75 free @ 1:50
200 Free breathing every 3 @ 3:40
2 x 100 – 25 breaststroke/ 75 free @ 2:00






200 easy breathing every 3 (2200 meters)

10/3/12 #4

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






2 x 100 – 25 fly/75 free @ 2:00
100 Free breathing every 3 @ 2:00
2 x 100 – 25 back/75 free @ 2:00
100 Free breathing every 3 @ 2:00
2 x 100 – 25 breaststroke/ 75 free @ 2:00






200 easy breathing every 3 (2000 meters)

10/3/12 #5

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






100 – 25 fly/75 free @ 2:00
100 Free breathing every 3 @ 2:00
100 – 25 back/75 free @ 2:00
100 Free breathing every 3 @ 2:00
100 – 25 breaststroke/ 75 free @ 2:00






100 easy breathing every 3 (1500 meters)

10/1/12

10/1/12 #1 Happy October!

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



Middle 100 is fast:

300 – 100 free/ 100 stroke/ 100 free

300 – 100 stroke/ 100 free/ 100 stroke

300 – 100 free/ 100 IM/ 100 free

300 – 100 IM/ 100 free/ 100 IM

4 x 25 easy/fast, fast/easy, easy, fast KICK @ 45
4 x 25 easy/fast, fast/easy, easy, fast SWIM @ 45



200 easy (2600 meters)

10/1/12 #2 Happy October!

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



Middle 100 is fast:

300 – 100 free/ 100 stroke/ 100 free

300 – 100 stroke/ 100 free/ 100 stroke

300 – 100 free/ 100 IM/ 100 free

300 – 100 IM/ 100 free/ 100 IM

4 x 25 easy/fast, fast/easy, easy, fast KICK @ 45
4 x 25 easy/fast, fast/easy, easy, fast SWIM @ 45



200 easy (2600 meters)

10/1/12 #3 Happy October!

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



Middle 100 is fast:

300 – 100 free/ 100 stroke/ 100 free

300 – 100 stroke/ 100 free/ 100 stroke

300 – 100 free/ 100 IM/ 100 free

4 x 25 easy/fast, fast/easy, easy, fast KICK @ 45
4 x 25 easy/fast, fast/easy, easy, fast SWIM @ 45



200 easy (2300 meters)

10/1/12 #4 Happy October!

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



Middle 100 is fast:

300 – 100 free/ 100 stroke/ 100 free

300 – 100 stroke/ 100 free/ 100 stroke

300 – 100 free/ 100 IM/ 100 free

4 x 25 easy/fast, fast/easy, easy, fast KICK @ 45
4 x 25 easy/fast, fast/easy, easy, fast SWIM @ 45



200 easy (2300 meters)

10/1/12 #5 Happy October!

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



Middle 100 is fast:

300 – 100 free/ 100 stroke/ 100 free

300 – 100 stroke/ 100 free/ 100 stroke

300 – 100 free/ 100 IM/ 100 free

4 x 25 easy/fast, fast/easy, easy, fast KICK @ 45
4 x 25 easy/fast, fast/easy, easy, fast SWIM @ 45



100 easy (2000 meters)

10/11/12

10/11/12  #1

400 choice

4 x 100 kick/swim by 25

4 x 50 drill/build by 25

4 x 25 fly @ 30

3 x 100 IM descend @ 1:45

200 Free breathing every 3 @ 3:00

4 x 25 back @ 30

200 IM build each 50 @ 3:30

3 x 100 Free breathing every 5 @ 1:40

4 x 25 breaststroke @ 30

3 x 100 IM descend @ 1:45

200 Free breathing every 3 @ 3:00

4 x 25 free @ 30

200 IM build each 50 @ 3:30

3 x 100 Free breathing every 5 @ 1:40

200 super slow swimming (3600 yards)

10/11/12  #2

400 choice

4 x 100 kick/swim by 25

4 x 50 drill/build by 25

4 x 25 fly @ 30

3 x 100 IM descend @ 1:45

200 Free breathing every 3 @ 3:00

4 x 25 back @ 30

200 IM build each 50 @ 3:30

3 x 100 Free breathing every 5 @ 1:40

4 x 25 breaststroke @ 30

3 x 100 IM descend @ 1:45

200 Free breathing every 3 @ 3:00

4 x 25 free @ 30

200 IM build each 50 @ 3:30

3 x 100 Free breathing every 5 @ 1:40

200 super slow swimming (3600 yards)

10/11/12  #3

400 choice

4 x 100 kick/swim by 25

4 x 50 drill/build by 25

4 x 25 fly @ 40

100 IM @ 2:15

200 Free breathing every 3 @ 4:00

4 x 25 back @ 40

200 IM build each 50 @ 4:00

3 x 100 Free breathing every 5 @ 2:00

4 x 25 breaststroke @ 40

100 IM @ 2:15

200 Free breathing every 3 @ 4:00

4 x 25 free @ 40

200 IM build each 50 @ 4:00

3 x 100 Free breathing every 5 @ 2:00

200 super slow swimming (3200 yards)

10/11/12  #4

400 choice

4 x 100 kick/swim by 25

4 x 50 drill/build by 25

4 x 25 fly @ 45

100 IM @ 2:30

200 Free breathing every 3 @ 4:30

4 x 25 back @ 45

200 IM build each 50 @ 5:00

100 Free breathing every 5 @ 2:15

4 x 25 breaststroke @ 45

100 IM @ 2:30

200 Free breathing every 3 @ 4:30

4 x 25 free @ 45

200 IM build each 50 @ 5:00

100 Free breathing every 5 @ 2:15

200 super slow swimming (2800 yards)

10/11/12  #5

400 choice

4 x 100 kick/swim by 25

4 x 50 drill/build by 25

4 x 25 fly @ 45

100 IM @ 2:30

200 Free breathing every 3 @ 4:30

4 x 25 back @ 45

200 IM build each 50 @ 5:00

100 Free breathing every 5 @ 2:15

4 x 25 breaststroke @ 45

100 IM @ 2:30

200 Free breathing every 3 @ 4:30

4 x 25 free @ 45

200 IM build each 50 @ 5:00

100 Free breathing every 5 @ 2:15

200 super slow swimming (2800 yards)

10/11/12  #6

300 choice

3 x 100 kick/swim by 25

4 x 50 drill/build by 25

Four Times Through:

(#1- fly, 2-back, 3-breast, 4-free)

4 x 25 stroke (see above)

100 IM

100 Free breathing every 3

200 super slow swimming

(2200 yards)

10/12/12

10/12/12  #1  Happy Fall

400 choice

4 x 100 kick/swim by 25

4 x 50 drill/swim by 25

500* free breathing every 3 @ 8:00

400 free no breathing between the flags & wall @ 5:20

300* free breathing every 3 @ 5:00

200 free no breathing between the flags & wall @ 2:40

100* free easy breathing every 3

(2500 meters)

*stroke option on the 500, 300, 100 – 50 free breathing every 3, 50 stroke choice

10/12/12  #2  Happy Fall

400 choice

4 x 100 kick/swim by 25

4 x 50 drill/swim by 25

500* free breathing every 3 @ 10:00

400 free no breathing between the flags & wall @ 6:00

300* free breathing every 3 @ 6:00

200 free no breathing between the flags & wall @ 3:00

100* free easy breathing every 3

(2500 meters)

*stroke option on the 500, 300, 100 – 50 free breathing every 3, 50 stroke choice

10/12/12  #3  Happy Fall

400 choice

4 x 100 kick/swim by 25

4 x 50 drill/swim by 25

300* free breathing every 3 @ 10:00

400 free no breathing between the flags & wall @ 6:30

100 easy

200 free no breathing between the flags & wall @ 3:30

100* free easy breathing every 3

(2100 meters)

*stroke option on the 300, 100 – 50 free breathing every 3, 50 stroke choice

10/12/12  #4  Happy Fall

400 choice

3 x 100 kick/swim by 25

4 x 50 drill/swim by 25

300* free breathing every 3 @ 30s rest

400 free no breathing between the flags & wall

100 easy @ 30s rest

200 free no breathing between the flags & wall

100* free easy breathing every 3

(2000 meters)

*stroke option on the 300, 100 – 50 free breathing every 3, 50 stroke choice

10/12/12  #5  Happy Fall

300 choice

3 x 100 kick/swim by 25

4 x 50 drill/swim by 25

300* free breathing every 3 @ 30s rest

100 easy @ 30s rest

200 free with flip turns @ 30s rest

100* free easy breathing every 3

(1500 meters)

*stroke option on the 300, 100: 50 free breathing every 3, 50 stroke choice

10/2/12

10/2/12  #1  --NO PRACTICE THURSDAY!

400 choice

4 x 100 kick/swim/drill/swim

4 x 50 scull/ build

500 Free breathing every 3 (pace that you can maintain breathing pattern)

3 x 100 Free @ 1:15

200 IM drill @ 4:00

3 x 100 Free @ 1:15

200 IM swim

12 x 25 with fins alternate SLUDK & sprint fly @ 40

200 recovery drill

500 Free breathing every 3      (3500 yards)

10/2/12  #2  --NO PRACTICE THURSDAY!

400 choice

4 x 100 kick/swim/drill/swim

4 x 50 scull/ build

500 Free breathing every 3 (pace that you can maintain breathing pattern)

3 x 100 Free @ 1:20

200 IM drill @ 4:00

3 x 100 Free @ 1:20

200 IM swim

12 x 25 with fins alternate SLUDK & sprint fly @ 40

200 recovery drill

500 Free breathing every 3      (3500 yards)

10/2/12  #3  --NO PRACTICE THURSDAY!

400 choice

4 x 100 kick/swim/drill/swim

4 x 50 scull/ build

400 Free breathing every 3 (pace that you can maintain breathing pattern)

3 x 100 Free @ 1:30

200 IM drill @ 4:00

3 x 100 Free @ 1:30

200 IM swim

12 x 25 with fins alternate SLUDK & sprint fly @ 40

100 recovery drill

400 Free breathing every 3      (3200 yards)

10/2/12  #4  --NO PRACTICE THURSDAY!

400 choice

4 x 100 kick/swim/drill/swim

4 x 50 scull/ build

400 Free breathing every 3 (pace that you can maintain breathing pattern)

3 x 100 Free @ 1:45

200 IM drill @ 5:00

3 x 100 Free @ 1:45

200 IM swim

12 x 25 with fins alternate SLUDK & sprint fly @ 40

100 recovery drill

200 Free breathing every 3      (3000 yards)

10/2/12  #5  --NO PRACTICE THURSDAY!

400 choice

4 x 100 kick/swim/drill/swim

4 x 50 scull/ build

400 Free breathing every 3 (pace that you can maintain breathing pattern)

3 x 100 Free @ 1:50

200 IM drill @ 5:00

3 x 100 Free @ 1:50

200 IM swim

12 x 25 with fins alternate SLUDK & sprint fly @ 40

100 recovery drill

200 Free breathing every 3      (3000 yards)

10/2/12  #6  --NO PRACTICE THURSDAY!

300 choice

3 x 100 kick/swim/drill/swim

4 x 50 scull/ build

200 Free breathing every 3

3 x 50 Free FAST @ 15 sec rest

100 IM drill @ 5:00

3 x 50 Free FAST @ 15 sec rest

100 IM swim

100 recovery drill

8 x 25 with fins alternate kick & swim

200 Free breathing every 3      (2000 yards)