Friday, January 9

Today's practice was in honor of the Gator's Football National Championship last night (24-14 over Oklahoma)

A:
600 choice warm up (24 lengths of the pool:)
24x25 kick w/board on :45
24x50 drill (4 as finger-tip drag, 4 as catchup, 4 as 6-3-6 drill, 4 as shark drill, 4 as fist drill, 4 as your choice drill)
main set:
24x100 on 1:30, descend 1-4 swim, descend 5-8 pull, descend 9-12 swim, etc. (extra :30 rest after each 4 to add/subtract pulling equipment)
200 cool down
*5000 Total*

B:
400 choice warm up
18x25 kick w/board on :55 or :60
18x50 drill (3 as finger-tip drag, 3 as catchup, 3 as 6-3-6 drill, 3 as shark drill, 3 as fist drill, 3 as your choice drill)
main set:
24x75 on 1:30, descend 1-4 swim, descend 5-8 pull, descend 9-12 swim, etc. (extra :30 rest after each 4 to add/subtract pulling equipment)
150 cool down
*3700 Total*

C:
200 choice warm up
12x25 kick w/board with :20 to :30 rest
12x50 drill (2 as finger-tip drag, 2 as catchup, 2 as 6-3-6 drill, 2 as shark drill, 2 as fist drill, 2 as your choice drill)
main set:
16x50 on 1:30, descend 1-4 swim, descend 5-8 pull, descend 9-12 swim, etc. (extra :30 rest after each 4 to add/subtract pulling equipment)
100 cool down
*2000 Total*

Wednesday, January 7

New swimming poll on the right-hand column...don't forget to vote!
What do YOU swim for??
A:
600 warm up (kick every 4th lap) (fins optional)
8x50 @ :60 (drill/swim by 25, reverse IM order)
8x25 @ :30 (odds easy, evens FAST)
main set (3-times through):
(3x100 @ 1:30, descend 1-3
2x100 broken (2x25 ALL OUT on :30, 50 easy on :60))
100 recovery
3x300 @ 4:15 (steady swim with fins)
200 cool down
*3900 Total*

Optional BONUS set for A group (after 3x300s):
5x100 @ 1:30 pull, 10x50 @ :45 pull
*4900 Total*

B:
400 warm up (kick every 4th lap) (fins optional)
8x50 @ 1:15 (drill/swim by 25, reverse IM order)
8x25 @ :40 (odds easy, evens FAST)
main set (3-times through):
(3x100 @ 1:45-2:00, descend 1-3
1x100 broken (2x25 ALL OUT on :40, 50 easy on 1:30))
100 recovery
3x200 w/:30 rest (steady swim with fins)
200 cool down
*3100 Total*

C:
200 warm up (kick every 4th lap, fins optional)
4x50 @ :60 (drill/swim by 25, reverse IM order)
4x25 @ :30 (odds easy, evens FAST)
main set (3-times through):
(3x50 @ 1:30, descend 1-3
2x25 ALL OUT on :60, 50 easy on 2:00))
100 recovery
4x100 w/:60 rest (steady swim with fins)
100 cool down
*1700 Total*

Monday, January 5

A:
warm up 1000 with fins as:
(400 swim
300 drill
200 kick
100 IM)
8x100 @ 1:30 (descend 1-4, 5-8)
4x200 @ 3:00 (descend 1-4)
500 FOR TIME!! work on PACING, start off at the same pace you can finish!
100 easy
4x150 pull @ 2:20 (steady)
4x75 @ 1:20 (3/5/7 breathing pattern by 25)
200 cool down
*4300 Total*

B:
warm up 700 with fins as:
(300 swim
200 drill
100 kick
100 IM)
6x100 @ 1:50 (descend 1-3, 4-6)
4x150 @ 2:40 (descend 1-4)
400 FOR TIME!! work on PACING, start off at the same pace you can finish!
100 easy
4x100 pull @ 1:50 (steady)
4x50 @ 1:00 (3/5 breathing pattern by 25)
200 cool down
*3200 Total*

A:
warm up 300 with fins as:
(100 swim
100 drill
100 kick)
6x50 w/:45 rest (descend 1-3, 4-6)
4x75 w/:60 (descend 1-4)
200-300 FOR TIME!! work on PACING, start off at the same pace you can finish!
50 easy
4x50 pull w/:45 rest (steady)
100 cool down
*1600 Total*