Saturday, November 7, 2009
RW - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
8 x 75 @ 1:20 - 50 fist free, 25 choice backstroke drill
4 x 125 @ 1:50 - 50 swim negative split free, 75 swim/drill/swim back by 25's
4 x 100 swim free/back by 50's @ 1:25
1:00 rest - get HR immediately & OML
4 sets of (2 sets can be back, if you'd like):
6 x 50 swim free - 2 @ :45, 1 @ :35
3 x 100 swim free desc 1-3 to what you can @ 1:15 (backstroke @ 1:20)
6 x 50 - as above
3 x 100 swim free desc 1-3 to what you can @ 1:40 (back @ 1:45)
No rest between sets.
Warmdown as much as you can before you get out. Enjoy the rest of your weekend!
Friday, November 6, 2009
Friday, November 6, 2009
SPRINTERS - written for scy
Pretty beefy set to wrap up the week, be expeditious with the warmup
400 swim freestyle
400 reverse IM - odd 100's are IM drill, even 100's are IM swim
200 easy choice skulling
6 x 125 @ :10 rest - 50 choice free drill, 75 drill/kick/drill by 25's NO FREE
6 x 75 swim free/NO FREE/free by 25's @ 1:10
1:00 rest
4 sets of:
6 x 50 swim free - 2 @ :45, 1 @ :35
3 x 100 swim free @ 1:15 desc to what you can - br 4/2 on 2nd 50
6 x 50 swim free - as above
3 x 100 swim free @ 1:40 desc to what you can, br 4/2 on 2nd 50
100 easy drill
BROKEN 100 as follows...
:10 rest at the 50 & 75 (can go 4 x 25 @ :10 rest on even sets if you'd like)
100 easy between sets.
200 easy loosen = 8400 scy - whoa! Stretch tonight, eat well tomorrow and stay hydrated. Have a great day!
SPRINTERS - written for scy
Pretty beefy set to wrap up the week, be expeditious with the warmup
400 swim freestyle
400 reverse IM - odd 100's are IM drill, even 100's are IM swim
200 easy choice skulling
6 x 125 @ :10 rest - 50 choice free drill, 75 drill/kick/drill by 25's NO FREE
6 x 75 swim free/NO FREE/free by 25's @ 1:10
1:00 rest
4 sets of:
6 x 50 swim free - 2 @ :45, 1 @ :35
3 x 100 swim free @ 1:15 desc to what you can - br 4/2 on 2nd 50
6 x 50 swim free - as above
3 x 100 swim free @ 1:40 desc to what you can, br 4/2 on 2nd 50
100 easy drill
BROKEN 100 as follows...
:10 rest at the 50 & 75 (can go 4 x 25 @ :10 rest on even sets if you'd like)
100 easy between sets.
200 easy loosen = 8400 scy - whoa! Stretch tonight, eat well tomorrow and stay hydrated. Have a great day!
Thursday, November 5, 2009
Friday, November 6, 2009
RW - written for scy
Glad you're feeling better!
400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
2 sets of:
3 x 100 @ :10 rest - 50 fist free, 50 choice backstroke drill
2 x 200 @ :10 rest - 100 swim backstroke, 100 choice kick
4 x 75 @ 1:15 - swim back/breast/free by 25's (@ 1:05 in 2nd set)
1:00 rest after 2nd set - get HR immediately & OML
6 sets of:
4 x 25 @ :35 - odds are 1/2 FAST 1/2 drill, evens are swim build to FAST
3 x 50 kick negative split @ :50
No rest between sets.
300 easy loosen = 5000 scy. Hope your exam goes well. Later this morning, I'll email you some questions that I think you should ask this weekend, and get another workout up for Saturday. Have a great time down there!
RW - written for scy
Glad you're feeling better!
400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
2 sets of:
3 x 100 @ :10 rest - 50 fist free, 50 choice backstroke drill
2 x 200 @ :10 rest - 100 swim backstroke, 100 choice kick
4 x 75 @ 1:15 - swim back/breast/free by 25's (@ 1:05 in 2nd set)
1:00 rest after 2nd set - get HR immediately & OML
6 sets of:
4 x 25 @ :35 - odds are 1/2 FAST 1/2 drill, evens are swim build to FAST
3 x 50 kick negative split @ :50
No rest between sets.
300 easy loosen = 5000 scy. Hope your exam goes well. Later this morning, I'll email you some questions that I think you should ask this weekend, and get another workout up for Saturday. Have a great time down there!
Friday Morning, November 6, 2009
DISTANCE - written for scy
800 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
1:00 rest
2 sets of:
3 x 100 @ :10 rest - 50 fist free, 50 choice backstroke drill
2 x 200 @ :10 rest - 50 swim backstroke, 50 choice fly drill
4 x 75 @ 1:15 - swim fly/drill fly/swim choice by 25's
No rest between sets.
After 2nd set, 1:00 rest - get HR immediately & OML
Finish up with...
4 sets of:
1 x 100 swim free br 3 @ 1:30
4 x 25 kick @ :40 - moderate choice kick, FAST breakouts on odd 25's
No rest between sets.
200 easy loosen after 4th = 4200 scy
Rest up this weekend, get excited for the December meet. Have a great day!
DISTANCE - written for scy
800 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
1:00 rest
2 sets of:
3 x 100 @ :10 rest - 50 fist free, 50 choice backstroke drill
2 x 200 @ :10 rest - 50 swim backstroke, 50 choice fly drill
4 x 75 @ 1:15 - swim fly/drill fly/swim choice by 25's
No rest between sets.
After 2nd set, 1:00 rest - get HR immediately & OML
Finish up with...
4 sets of:
1 x 100 swim free br 3 @ 1:30
4 x 25 kick @ :40 - moderate choice kick, FAST breakouts on odd 25's
No rest between sets.
200 easy loosen after 4th = 4200 scy
Rest up this weekend, get excited for the December meet. Have a great day!
Friday Morning, November 6, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
2 sets of:
3 x 100 @ :10 rest - 50 fist free, 50 choice backstroke drill
2 x 200 @ :20 rest - 100 drill, 100 swim, all backstroke
4 x 75 swim back/breast/free by 25's @ 1:15 (@ 1:10 in 2nd set)
No rest between sets.
After 2nd set, 1:00 rest, then...
16 x 50 @ 2:00 speedset
Warmdown until you have to go.
See you early this afternoon, have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
2 sets of:
3 x 100 @ :10 rest - 50 fist free, 50 choice backstroke drill
2 x 200 @ :20 rest - 100 drill, 100 swim, all backstroke
4 x 75 swim back/breast/free by 25's @ 1:15 (@ 1:10 in 2nd set)
No rest between sets.
After 2nd set, 1:00 rest, then...
16 x 50 @ 2:00 speedset
Warmdown until you have to go.
See you early this afternoon, have a great day!
Thursday, November 5, 2009
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is fly kick on side/drill/swim/drill by 25's
200 easy choice skulling
1:00 rest
4 x 50 ra2 la2 free @ :10 rest
4 x 125 @ :10 rest - 50 fist free, 75 drill/kick/drill NO FREE
6 x 50 @ 1:00 - breast pull w/free kick
6 x 100 @ 1:40 - 75 drill/swim/drill by 25's, then 25 kick build to FAST, all NO FREE
1:00 rest - get HR immediately & OML
6 sets of (2 sets each of fly, back & breast - any order you'd like):
3 x 75 swim @ 1:30 desc 1-3 to what you can, #3 should be juicy
1 x 150 swim IM (50 of each stroke), each 50 is swim/kick by 25's - all should be strong, even 150's should be all out for time
1:00 rest between sets.
After 6th set...
8 x 75 @ 1:15 - 50 swim free, 25 choice drill
1:00 rest
3 x 300 swim IM (75 of each stroke) @ :30 rest, desc 1-3 to something smoking FAST
250 easy loosen = 6600 scy.
Speedwork tomorrow morning, then something fast freestyle tomorrow night. Have a great day!
SPRINTERS - written for scy
400 swim freestyle
400 reverse IM - each 100 is fly kick on side/drill/swim/drill by 25's
200 easy choice skulling
1:00 rest
4 x 50 ra2 la2 free @ :10 rest
4 x 125 @ :10 rest - 50 fist free, 75 drill/kick/drill NO FREE
6 x 50 @ 1:00 - breast pull w/free kick
6 x 100 @ 1:40 - 75 drill/swim/drill by 25's, then 25 kick build to FAST, all NO FREE
1:00 rest - get HR immediately & OML
6 sets of (2 sets each of fly, back & breast - any order you'd like):
3 x 75 swim @ 1:30 desc 1-3 to what you can, #3 should be juicy
1 x 150 swim IM (50 of each stroke), each 50 is swim/kick by 25's - all should be strong, even 150's should be all out for time
1:00 rest between sets.
After 6th set...
8 x 75 @ 1:15 - 50 swim free, 25 choice drill
1:00 rest
3 x 300 swim IM (75 of each stroke) @ :30 rest, desc 1-3 to something smoking FAST
250 easy loosen = 6600 scy.
Speedwork tomorrow morning, then something fast freestyle tomorrow night. Have a great day!
Wednesday, November 4, 2009
Thursday, November 5, 2009
RW - written for scy
Later today I'll email you some questions to ask this weekend
400 swim freestyle
400 reverse IM - each 100 is drill/kick
200 easy choice skulling
1:00 rest
6 x 75 @ :10 rest - 50 choice drill NO FREE, 25 breast kick on back
3 x 150 @ :15 rest - 50 ra2 la2 freestyle drill, 25 fly kick on side
12 x 50 @ :55 as follows:
2- swim free
1- swim free/NO FREE
1- swim/kick choice
2 x 200 swim negative split backstroke @ :20 rest - good breakouts throughout
12 x 50 @ :45 as follows:
2- swim free/NO FREE by 25's
2- swim/kick choice by 25's
1:00 rest - get HR immediately & OML
Finish up with...
6 x 100 pull free @ 1:30 - smooth & long, rolling your hips.
200 easy loosen = 4300 scy.
Eat well today & drink plenty of water, get excited for your trip this weekend. I'll give you a call this afternoon. Have a great day!
RW - written for scy
Later today I'll email you some questions to ask this weekend
400 swim freestyle
400 reverse IM - each 100 is drill/kick
200 easy choice skulling
1:00 rest
6 x 75 @ :10 rest - 50 choice drill NO FREE, 25 breast kick on back
3 x 150 @ :15 rest - 50 ra2 la2 freestyle drill, 25 fly kick on side
12 x 50 @ :55 as follows:
2- swim free
1- swim free/NO FREE
1- swim/kick choice
2 x 200 swim negative split backstroke @ :20 rest - good breakouts throughout
12 x 50 @ :45 as follows:
2- swim free/NO FREE by 25's
2- swim/kick choice by 25's
1:00 rest - get HR immediately & OML
Finish up with...
6 x 100 pull free @ 1:30 - smooth & long, rolling your hips.
200 easy loosen = 4300 scy.
Eat well today & drink plenty of water, get excited for your trip this weekend. I'll give you a call this afternoon. Have a great day!
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