Saturday 1/26/2013

Warm-Up

1,000 yards your choice

Heart Rate:

12×50’s Kick@1:10

Odd Free, Even Stroke

Main Set:

2×500’s

1. Swim…7:00

2. Pull…7:30

12×75’s….1:30

50 smooth….25 all out sprint…focus on changing gears..really accelerating off the wall and having a great break out.

6×150’s IM@3:00

1. Fly, Back, Breast

2. Back, Breast, Free

3. Breast, Free, Fly

Repeat 2x

Total Yards:3800

Friday 1/25/2013

Warm-Up

200 Free, 200 IM Drill, 200 IM Kick, 100 back, 200 Breast,

Main Set

2×400@ 4:45

2×100@ 2:00 Recovery

4×200’s@2:40

2×100’s@2:00 Recovery

8×100’s

4@1:20…90% effort

4@1:45…all out

2×100’s Kick @2:00

5×100’s Kick @ 2:30

Total Yards: 4500

Wednesday 1/23/2013

Warm-Up
500 Freestyle Drill
500 Choice Drill

Heart Rate

12×50’s
Odd Stroke…Non-Free@1:00
Even Free@1:00

Main Set
5×400’s

1. 400 Free for time.,,,get heart rate
EZ 100
2. 2×200 Free @ 2:30.,.rest 20 seconds
EZ 100
3. 400 Free for time improve time
EZ 100
4. 4×100’s free @ 1:20…5-7 seconds rest try to hold 1:04’s
5. 400 Free for time…best time yet.

Total yards: 4,100 yards

Friday 1/18/2013

Warm-Up

800 Warm-Up All your Choice

Heart Rate

12×50’s @ 1:00

Descend 1-3…4-6…7-9…10-12

Main Set

4×200 IM’s @3:30

5×200’s Pull @2:45

5×150’s@2:30…Sprint the middle 50 of each 150. Focus on changing gears at the wall, really accelerating as you come off the wall from the 100 to the 150.

Easy 200 Cool Down

Total Yards: 4150 yards

Wednesday 1/16/2013

Warm-Up
150 Swim
150 Drill
3x

Heart Rate

12×50’s Kick
Odd Smooth Stroke
Even Sprint Freestyle

Main Set

100 IM@ 1:30
200 Free@3:00
EZ 50
100 Free Kick@2:30
200 IM @ 4:00
EZ 50
100 Stroke@2:00
200 Free Pull @3:00 Breathing Every 5
EZ 50
Repeat 2x

500 Free Pull sprint every Third 25
@6:00

Breath Control/Cool Down

10×50’s&1:00
1 down 2 back

Total yards: 4600 yards

Monday 1/14/2013

Warm-Up
500 Free Swim
400 Stroke Kick

Heart Rate
20×50’s
1-10 all Free
Odd Smooth
Even Fast
11-20
Odd Stroke…IM Order
Even Free…fast Holding :30’s and under

Main Set
8×100’s Free Kick…all out@4:00…..Bench Mark set…get your best 100 free kick time

10×100’s Swim
Descend 1-5…1:15….focus on making the intervals with about 5 seconds rest while maintaining good technique
Descend 6-10…1:30….focus on faster swimming with more rest

EZ…100 Cool Down

 

Total Yards: 3800 Yards

Saturday 1/12/2013

Warm-Up

900 warm up 200 swim 100 Drill…3x through

Heart Rate
12×50 @ :60

Main Set

350 swim.. 150 kick….8:30

Build through the swim holding your 500 pace…sprint the kick
2×200 IM@4:00
Repeat set two times
Breath Control
5×100’s Pull
Odd breathing every 5 @1:20
Even breathing every 7@ 1:30
Stroke Work
5×100’s stroke@2:00
Focus on technique and pacing for the meet next week
Total Yards: 4300