Thursday 10/30/2014

Long course
500 Free
500 Choice

12×50’s 25 drill/25sprint@1:00
-Odd Choice/Even Free

10×150’s Free@3:00/3:30
100 swim build/50sprint flutter kick

4×100’s@1:30 descend
4×100’s@2:00 descend starting from your 3rd fastest time from the previous 4.

200 warm-down

Monday 10/27/2014

250 Free Swim
250 Stroke Swim
250 Choice Drill
250 Free Pull

12×75’s kick@1:45
Odd: 25 easy, 25 fast, 25 easy
Even: 25 fast, 25 easy, 25 fast

12×100’s descend 1-6
1-6@1:30
7-12@1:20

5×200’s IM…@3:30
1. Sprint 50 Fly
2. sprint 50 back
3. Sprint 50 Breast
4. Sprint 50 Free
5. Sprint the entire 200

EZ 100 cool down

Friday 10/24/2014

Warm-Up
300 Choice Swim
200 IM Drill
300 Free Swim
200 Stroke Drill

12×75’s
50 Drill…25 sprint@1:15….1:30 depending on your lane

12×75’s Kick…@
[4×75’s kick…50 choice…smooth…25 Sprint Free@1:40
4×75’s kick…25 choice…smooth…50 sprint Free@1:35
4×75’s all sprint freestyle@1:30]

5×200’s pull descend….2:30

Thursday 10/23/2014

500 Warm-Up
12×50’s kick@1:15…50 smooth/50 sprint
6×100’s new stuff…thanks Thad!

[-25 yards underwater high elbow freestyle tickling the bottom of the pool with your fingertips
-15 yards high elbow skulling
-10 yards streamline underwater dolphin kicks.
Rest 20 seconds on the wall
-25 No breath freestyle
-25 Head up Butterfly with flutter kick….r:20

24×100’s
1-8….6 free/2 stroke….Free on 1:30…Stroke on 1:45
9-16….4 Free/4Stroke
17-24… 2 Free/6 stroke

Monday 10/20/2014

Warm-Up
500 Swim your Choice
500 Drill Your Choice

Heart Rate
20×75’s odd back@1:30
Even Free @ 1:20

Main Set
5×150’s Free…descend 1-5@2:30
Easy 50 Stroke in between 150’s@1:10

Kick
8×100’s all free@2:00…build by 25

4×400’s stroke…rest :20 at the 400
1. Fly…25 Drill/25 Swim
2. Back…Build by 100
3. Breast …Build by 100
5. Free…Build by 100…breath every 7 on first 100…Every 5 on second 100…every 3 on Third 100…and whatever it takes on the last 100.

200 cool down

Saturday 10/18/2014

Warm-Up
1000 your choice
4×100’s@1:30…swim odd choice/even Free
3×100’s@2:00 kick choice
2×100’s@1:25….Pull
1×100@1:30…Drill

Heart Rate
8×25’s@:30…1-4 IM Order…5-8 IM Order
8×25’s@:25 Choice
8×25’s@:20 Fast Freestyle

Main Set
3×100’s@1:15 smooth
1×100@2:00…all out
3×100’s@1:15 smooth
1×100@2:00….all out
3×100@1:15 smooth
1×100@2:00…all out

4×50’s…As Fast As You Can!

Friday 10/17/2014

Warm-Up
200 Free Swim
200 IM Drill
200 Free Drill
200 Free Kick
200 Free Pull

12×50’s kick
Descend 1-3@1:15

8×50’s…odd easy…even sprint @ 1:00

Main Set
3x[3×300 descend 1-3 on:20 seconds rest…equals about 4:00 for most swimmers
Set 1 is IM swim/no free
Set 2 is free Pull
Set 3 is fast free swim done as:
300 Free
3×100’s Free
6×50’s free fast, Fast, FAST!

200 cool down

Thursday 10/16/2014

Warm-up….Long Course Day
300 Free Swim
300 Stroke Swim
300 Free Drill
300 Stroke Drill

Kick Set
3x[150 Kick@3:30
100 Kick@2:30
50 Kick@1:10]
1 and 3 are free…round 2 is choice

Main Set
4×200@3:30…descend 1-4
1×100 all out@3:00
3×200@3:35….descend 1-3
2×100’s all out @ 3:00
2×200@3:40 descend 1-2
3×100’s all out @3:00

Total: 4200 Meters

Thursday 10/9/2014

Long Course
500 Warm-Up
250 Swim/250 Drill

12×100’s Freestyle….1-6@2:00….7-12@1:45
4x Descend 1-3….

16×50’s Kick@1:10
1-3 are smooth choice…#4 is sprint free kick!

100 Fly sprint@1:50
50 EZ free@1:10
100 Back Sprint@1:50
50 EZ Free@1:10
100 Breast@1:50
50 EZ Free 1:10
100 Free Sprint@1:50]

3×50’s sprint all out from a dive…easy 50 back.

250 cool down choice

Monday 10/6/2014

Warm-up
500 swim
250 Drill

Heart-Rate
10×75’s
25 drill/50 sprint@1:15 and 1:30

October’s 1000 for time
4×50’s r:05 at the 50
2×100 r:10 at the 100
200 r:15 at the 200
2×100’s r:10 at the 100
4×50’s r:05 at the :50
-Get your time and subtract 1:30 to get this month’s 1,000 time.

30×25’s @:30
-You want to be holding your goal 100 split for the 25’s…for example if you are trying to go 1:00 in your 100 then you want to try to hold :15’s on all of your 25’s….if you miss one on the ;15 you skip a set of 25’s….same thing if you miss again….but if you miss 3 25’s the you are done with the set.

16×50’s Kick @ 1:00…smooth choice down…sprint kick back!

250 cool down your choice….