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Showing posts from April, 2012
**Long Course Meters** A: 600 choice warm up 12x50 @ :60 (2 drill, 1 build, repeat) 6 x [50 @ :50 (easy)       100 @ 1:40 (medium)       150 @ 2:20 (FAST!) (3 sets pull, extra :60 rest, 3 sets swim) 400 IM (25 kick/25 drill/25 swim/25 freestyle) 4x150 @ 2:45 (50 free/50 non-free/50 free) 200 cool down *4200 Total* B: 600 choice warm up 12x50 @ 1:10 (2 drill, 1 build, repeat) 6 x [50 @ :60 (easy)       100 @ 2:00 (medium)       150 @ 3:00 (FAST!) (3 sets pull, extra :60 rest, 3 sets swim) 300 cool down (50 kick/100 swim, repeat) *3300 Total* C: 600 choice warm up 12x50 w/:15 rest (2 drill, 1 build, repeat) 4x200 pull w/:20 rest (3/5/3/5 breathing pattern by 50) 300 cool down (50 kick/100 swim, repeat) *2300 Total*
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Warm-up: 5 min choice Swim 5 min choice Kick Main Set: 400 (mod effort) -200 Pull/100 Kick/100 Swim Broken 400 -100 ez 5 sec rest -100 mod 5 sec rest -100 strong 5 sec rest -100 Sprint 600 Pull -300 build/300 build 6 x 50 build (on :55-1:20) 3 x 200 (30 sec rest b/w each) -90-100% effort 200 ez
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**Long Course Meters** A: 500 swim 400 pull 300 kick 200 IM (drill) 100 (25 tarzan drill/25 swim, repeat) 5x300 @ 5:15 (100 free/100 IM/100 free) 5x250 @ 4:15 (pull 3/5/7/5/3 breathing pattern by 50) 200 cool down *4500 total* B: 500 swim 400 pull 300 kick 200 (free/non-free by 50) 100 (25 tarzan drill/25 swim, repeat) 4x200 @ 4:30 (150 free/50 non-free) 4x200 @ 4:00 (pull 3/5/3/5 breathing pattern by 50) 200 cool down *3500 total* C: 400 swim 300 pull 200 kick 100 (25 tarzan drill/25 swim, repeat) 3x200 w/:30 rest (150 free/50 non-free) 3x200 w/:30 rest (pull 3/5/3/5 breathing pattern by 50) 200 cool down *2400 total*
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**Long Course Meters** A: 600 warm up (200 swim/100 kick, repeat) 6x50 @ :60 (descend stroke count 1-6) 6x50 @ :55 (25 sprint/25 easy) 3 x [4x50 FAST!! @ 1:10 200 easy pull recovery] 6x150 @ 2:30 (25 fly/25 back/25 breast/75 free) 2x300 w/:20 rest (100 swim/50 kick, repeat) 200 cool down *4100 Total* B: 600 warm up (200 swim/100 kick, repeat) 6x50 @ 1:10 (descend stroke count 1-6) 6x50 @ 1:10 (25 sprint/25 easy) 3 x [4x50 FAST!! @ 1:30 200 easy pull recovery] 4x150 @ 3:15 (50 free/50 non-free/50 free) 200 cool down *3200 Total* C: 600 warm up (200 swim/100 kick, repeat) 6x50 w/:15 rest (descend stroke count 1-6) 6x50 w/:20 rest (25 sprint/25 easy) 2 x [4x50 FAST!! w/:30 rest 200 easy pull recovery] 2x150 @ 3:15 (50 free/50 non-free/50 free) 100 cool down *2400 Total*
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*long course* Warm-up: 300 Choice swim (climb out of pool at walls and dive in)/200 drill/100 kick Main Set: 6 x 50 (on 1:00-1:20) -25 Drill/25 build 300 Mod. Pull 3 x 100 Sprint (on 2:00-2:30) 300 (25 kick/25 Drill/25 Build>4x) 3 x 100 Sprint (on 2:00-2:30) 300 cool down -200 Pull/100 choice
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**Long Course Meters** A: 500 choice warm up 6x100 @ 2:00 (25 kick/25 drill/50 swim) 3x200 swim @ 3:15 1x600 pull w/:30 rest (3/5 breathing pattern by 50) 4x150 swim @ 2:30 1x600 pull w/:30 rest (3/7 breathing pattern by 50) 6x100 swim @ 1:35 300 cool down (50 kick/100 swim, repeat) *4400 Total* B: 400 choice warm up 4x100 @ 2:30 (25 kick/25 drill/50 swim) 3x200 swim @ 4:00 1x400 pull w/:30 rest (3/5 breathing pattern by 50) 4x150 swim @ 3:00 1x400 pull w/:30 rest (3/7 breathing pattern by 50) 5x100 swim @ 2:00 300 cool down (50 kick/100 swim, repeat) *3500 Total* C: 400 choice warm up 4x100 w/:30 rest (25 kick/25 drill/50 swim) 1x400 pull w/:30 rest (3/5 breathing pattern by 50) 4x150 swim w/:20 rest 1x400 pull w/:30 rest (3/7 breathing pattern by 50) 300 cool down (50 kick/100 swim, repeat) *2500 Total*
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10 minute warm up 8x50 @ :60 (kick hard on the wall between 50s) 8x100 @ 1:30 (#1-first 25 is FAST, rest is easy; #2-second 25 is fast, rest is easy) 400 snake swim 5 minute strength routine on pool deck (see video below) 400 snake swim (get out of pool every 4th 25 and dive back in) 5 minute strength routine on pool deck (see video below) 400 snake swim (4x100 IM, non stop) 100 easy 8 minute kick (:20 HARD, :40 easy) 300 cool down
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A: 500 choice warm up 3x300 @ 4:45 (50 kick/100 swim, repeat) 3x300 pull @ 4:00 (strong effort) 1x400 IM (kick/drill/swim/freestyle by 25) 3x300 @ 4:30 (100 free/100 IM/100 free) 6x150 swim @ 2:15 (descend 1-3, 4-6) 200 cool down *4700 total* B: 500 choice warm up 3x300 w/:30 rest (50 kick/100 swim, repeat) 3x250 pull @ 4:30 (strong effort) 1x300 (kick/drill/swim by 25) 3x200 @ 4:10 (25 non-free/75 free, repeat) 6x100 swim @ 2:00 (descend 1-3, 4-6) 200 cool down *3800 total* C: 400 choice warm up 2x300 w/:30 rest (50 kick/100 swim, repeat) 3x200 pull w/:20 rest (strong effort) 3x150 w/:20 rest (50 free/50 non-free/50 free) 4x100 swim w/:15 rest (descend 1-4) 100 cool down *2600 total*
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**Long Course Meters** A: 10 minute choice warm up 4x50 @:60 (25 underwater recovery drill/25 swim) 4x50 @:60 (25 reverse catchup drill/25 swim) 5x100 @ 1:45 (50 DPS/50 build) 6x150 pull (2@ 2:40, 2@ 2:30, 2@ 2:20) 50 easy swim 20x50 swim (fast@ :45, ez @:60) (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, etc) 4x200 @ 3:30 (50 kick with board, 50 pull with board, 100 swim) 200 cool down *4300 total* B: 10 minute choice warm up 4x50 @1:15 (25 underwater recovery drill/25 swim) 4x50 @1:15 (25 reverse catchup drill/25 swim) 4x100 @ 2:15 (50 DPS/50 build) 6x100 pull (3@ 2:00, 3@ 1:50) 50 easy swim 14x50 swim (fast@ :55, ez @1:10) (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, etc) 3x200 @ 4:30 (50 kick with board, 50 pull with board, 100 swim) 200 cool down *3300 total* C: 10 minute choice warm up 6x50 w/:15 rest (25 drill/25 swim) 4x100 w/ :20 rest (50 DPS/50 build) 4x100 pull w/ :20 rest (descend 1-4) 50 easy swim 10x50 swim w/ :20 rest (1 fast, 1 easy, repeat) 2x200 w...
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**Long Course Warm-up: 200 Swim/100 Kick>x 6 x 50 (on 1:10-1:30) -50 Kick/50 Fingertip Drag/50 Sprint Main Set: 2 x [4 x 50 Build 1-4 (on 1:00 or 15 sec rest) 2 x 100 Build (on 1:45 or 20 sec rest) 200 Fast for time!] 6 x 50 Pull (Fast on 1:20 ez on 1:10) -2 FAST/2 ez/2 FAST 400 -200 IM (or choice stroke)/200 Free 100 ez swim
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**Long Course Meters** A: 600 warm up (100 swim/50 kick, repeat) 4x150 @ 2:30 (100 IM/50 free) 400 pull (3/5 breathing pattern by 50) 8x50 pull @ :55 (1 FAST, 1 easy) 4 x [100 swim @ 1:45 (easy)        50 kick @ 1:15 (FAST!!)] 5xDown/Out/Over @ 2:30 100 easy/recovery 300 (25 kick/25 drill/25 swim, repeat) 6x100 @ 2:00 (2 IM FAST, 1 free easy) 200 cool down *4200 Total* B: 600 warm up (100 swim/50 kick, repeat) 4x150 @ 2:30 (25 drill/25 swim, repeat) 400 pull (3/5 breathing pattern by 50) 8x50 pull @ 1:05 (1 FAST, 1 easy) 4 x [100 swim @ 2:00 (easy)        50 kick @ 1:30 (FAST!!)] 3xDown/Out/Over @ 3:30 100 easy/recovery 300 (25 kick/25 drill/25 swim, repeat) 100 cool down *3600 Total* C: 600 warm up (100 swim/50 kick, repeat) 4x100 w/:30 rest (25 drill/25 swim, repeat) 300 pull (3/5 breathing pattern by 50) 6x50 pull w/:15 rest (1 FAST, 1 easy) 3xDown/Out/Over w/:60 rest 300 (25 kick/25 drill/25 swim, repeat) 10...
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**Long Course Warm-up: 200 Swim/200 Pull/200 Kick 6 x 100 (on 1:40-2:10) 1-3 Pull Build, #3 FAST! 4-6 Swim Build, #6 FAST! 2-3 x [150 (50 strong pull/100 mod swim, no buoy), 100 Swim 85% effort, 50 FAST Pull] (10-15 sec rest b/w each) 6-8 x 50 (on :50-1:10) -25 FAST/25 Choice ez 500 -2x: 200 Swim Build/50 Kick Warm-down: 2x: 25 Underwater recovery swim/100 ez swim
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