A: 600 warm up (200 swim/50 kick/50 non-free, repeat) 4x50 @ :45 (build to FAST!) 4x200 @ 3:00 (swim, strong) 4x50 @ :45 (25 FAST/25easy) 4x250 @ 3:40 (pull, all strong) 4x50 @ :45 (25 easy/25 FAST!) 4x250 @ 4:00 (150 free/100 IM) 400 cool down (100 swim/50 kick/50 non-free, repeat) *4400 total* B: 600 warm up (200 swim/50 kick/50 non-free, repeat) 4x50 @ :60 (build to FAST!) 3x200 @ 4:00 (swim, strong) 4x50 @ :60 (25 FAST/25easy) 3x200 @ 4:00 (pull, all strong) 4x50 @ :60 (25 easy/25 FAST!) 3x200 @ 4:15 (150 free/50 non-free) 400 cool down (100 swim/50 kick/50 non-free, repeat) *3400 total* C: 600 warm up (200 swim/50 kick/50 non-free, repeat) 4x50 w/:10 rest (build to FAST!) 3x150 w/:30 rest (swim, strong) 4x50 w/:10 rest (25 FAST/25easy) 3x150 w/:30 rest (pull, all strong) 4x50 w/:10 rest (25 easy/25 FAST!) 400 cool down (100 swim/50 kick/50 non-free, repeat) *2500 total*
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A: 400 warm up (kick every 4th 25) 4x150 @ 2:30 (50 kick w/NO board/100 pull w/buoy only) 9x100 swim @ 1:30 (1 FAST/1 ez/2 FAST/1ez/3 FAST/1ez) 8x100 @ 2:00 (25 kick/50 swim/rest 10 sec/25 FAST butterfly) 7x100 IM @ 1:45 6x100 pull @ 1:25 (3/5 breathing pattern by 25) 5x100 @ 1:40 (25 FAST!/75 easy swim) *4500 total* B: 400 warm up (kick every 4th 25) 9x100 swim @ 2:00 (1 FAST/1 ez/2 FAST/1ez/3 FAST/1ez) 8x100 @ 2:45 (25 kick/50 swim/rest 10 sec/25 FAST) 7x100 pull @ 1:55 (3/5 breathing pattern by 25) 6x100 @ 2:15 (25 FAST!/75 easy swim) *3400 total* C: 400 warm up (kick every 4th 25) 6x100 swim w/:20 rest (2 FAST/1 ez/repeat) 5x100 w/:30 rest (25 kick/50 swim/rest 10 sec/25 FAST) 4x100 pull w/:20 rest (3/5 breathing pattern by 25) 3x100 w/:30 rest (25 FAST!/75 easy swim) 200 choice cool down *2400 total*
A: 500 warm up (200 Free/50 non-free, repeat) 4x200 Pull @ 3:00 (3/5 breathing pattern by 50) 8x50 @ :45 (25 Fast/25 easy) 4x150 @ 2:30 (50 Kick/50 Fingertip Drag/50 swim Build) 4x200 @ 3:30 All FAST! 100 easy/recovery 8x50 @ :55 (IM order, 25 drill/25 swim) 4x150 @ 2:30 (100 IM/50 free) 200 cool down (100 Drill/50 kick on side/50 choice) *4400 total* B: 500 warm up (200 Free/50 non-free, repeat) 3x200 Pull @ 4:00 (3/5 breathing pattern by 50) 6x50 @ :60 (25 Fast/25 easy) 3x150 @ 3:30 (50 Kick/50 Fingertip Drag/50 swim Build) 3x200 @ 4:30 All FAST! 100 easy/recovery 6x50 @ 1:10 (25 drill/25 swim) 3x150 @ 3:15 (50 free/50 non-free/50 free) 200 cool down (100 Drill/50 kick on side/50 choice) *3500 total* C: 500 warm up (200 Free/50 non-free, repeat) 3x200 Pull w/:30 rest (3/5 breathing pattern by 50) 8x50 w/:15 rest (25 Fast/25 easy) 3x200 @ 4:30 All FAST! 200 cool down (100 Drill/50 k...
A: 300 swim/300 Pull/300 Kick with fins 6x100 @ 1:45 (50 DPS/25 Tarzan/25 Catchup drill) 400 w/:30 rest (50 Kick/50 swim, repeat) 6x150 Pull @ 2:10 (breathing pattern 3/5/7 by 50) 8x100 swim @ 1:25 (best average possible!) 100 easy/recovery 4x200 pull @ 2:40 (best average possible!) 600 Fins & paddles (negative split...second 300 faster than first 300) 100 cool down *5200 total* B: 200 swim/200 Pull/200 Kick with fins 5x100 @ 2:15 (50 DPS/25 Tarzan/25 Catchup drill) 300 w/:30 rest (50 Kick/50 Swim, repeat) 4x150 Pull @ 3:00 (breathing pattern 3/5 by 50) 6x100 swim @ 1:50 (best average possible!) 100 easy/recovery 3x200 Pull 3:45 (best average possible!) 400 Fins & paddles (negative split...second 200 faster than first 200) 100 cool down *3800 total* C: 200 swim/200 Pull/200 Kick with fins 4x100 w/:15 rest (50 DPS/25 Tarzan/25 Catchup drill) 4x100 swim w/:20 rest (best average possible!) 100 easy/recovery 4x100 pull w/:20 rest (best average possible!...
A: 1 x 400 swim w/:30 rest 2 x 200 @ 3:15 (50 free/100 IM/50 free) 4 x 100 swim @ 1:25 (strong) 8 x 50 @ :45 (descend 1-4, 5-8) 16 x 25 @ :30 (2 kick on your back, 2 FAST! w/NO breath!) 1 x 400 w/fins (50 kick/50 swim, repeat) 16 x 25 @ :30 (odds: IM order FAST!, evens: easy free) 8 x 50 @ :40 (all strong) 4 x 100 IM @ 1:45 (strong) 2 x 200 pull @ 3:00 (3/5/7/9 breathing pattern by 50) 1 x 400 (25 FAST!/75 smooth) *4400 total* B: 1 x 400 swim w/:30 rest 2 x 200 w/:20 rest (50 free/50 non-free, repeat) 4 x 100 pull@ 1:55 (strong) 8 x 50 @ :55 (descend 1-4, 5-8) 16 x 25 @ :40 (2 kick on your back, 2 FAST! w/1 breath!) 8 x 50 @ :55 (all strong) 4 x 100 swim @ 1:55 (strong) 2 x 200 pull w/:20 rest (3/5/7/9 breathing pattern by 50) 1 x 400 (25 FAST!/75 smooth) *3600 total* C: 1 x 400 swim w/:30 rest 2 x 200 w/:20 rest (50 free/50 non-free, repeat) 4 x 100 pull w/:20 rest (strong) 8 x 50 w/:15 rest (descend 1-4, 5-8) 16 x 25 w/:15 rest (2 kick on your b...
A: 200 Swim/200 Pull/100 Kick 6x150 @ 2:15 (50 Catch-up Drill w/ Paddle/100 swim build) 4x250 @ 4:00 (50 FAST!/kick on wall :10 sec/200 strong) 500 Swim @ 6:40/100 Kick @ 2:00 400 Pull @ 5:20/100 Kick @ 2:00 300 Swim @ 4:00/100 Kick @ 2:00 200 Pull @ 2:45/100 Kick @ 2:00 100 Swim @ 1:25/100 Kick @ 2:00 100 Cool Down *4600 total* B: 200 Swim/200 Pull/100 Kick 4x150 @ 3:20 (50 Catch-up Drill w/ Paddle/100 swim build) 4x250 @ 5:10 (50 FAST!/kick on wall :10 sec/200 strong) 400 Pull w/:20 rest/100 Kick w/:20 rest 300 Swim w/:20 rest/100 Kick w/:20 rest 200 Pull w/:20 rest/100 Kick w/:20 rest 100 Swim w/:20 rest/100 Kick w/:20 rest 100 Cool Down *3600 total* C: 200 Swim/200 Pull/100 Kick 3x150 w/:20 rest (50 Catch-up Drill w/ Paddle/100 swim build) 2x250 w/:30 rest (50 FAST!/kick on wall :10 sec/200 strong) 300 Swim w/:20 rest/100 Kick w/:20 rest 200 Pull w/:20 rest/100 Kick w/:20 rest 100 Swim w/:20 rest/100 Kick w/:20 rest 100 Cool Down *2500 total*...
Today's workout is dedicated to the Fantastic Island Foursome that send a lovely thank-you gift for keeping them motivated and swimming fast through 63rd birthdays and beyond! Happy Swimming:) A: 600 warm up (100 swim/100 kick/100 IM, repeat) 6x100 Pull @ 1:30 (descend 1-3, 4-6) 400 as (50 free/50 dolphin kick on your back, repeat) 4x100 Pull @ 1:20 (all strong) 3x200 IM @ 3:20 2x100 pull @ 1:15 (all FAST!) 300 easy (25 sailboat/25 kick/50 swim) 8x50 @ :55 (start from center of pool, FAST turns, vertical kick during rest) 500 swim (NO Walls!) 100 cool down (non-free) *4100 total* B: 600 warm up (100 swim/100 kick/100 non-free, repeat) 6x100 Pull @ 2:00 (descend 1-3, 4-6) 300 as (50 free/50 kick on your back, repeat) 4x100 Pull @ 1:50 (all strong) 300 easy (25 sailboat/25 kick/50 swim) 2x100 pull @ 1:45 (all FAST!) 6x50 @ 1:10 (start from center of pool, FAST turns, vertical kick during rest) 500 swim (NO Walls!) 100 cool down (non-free) *3300 total* C: ...
A: 300swim/200pull/100kick 6x75 @1:20 (kick/drill/swim IM order) 12x50 @:45 (descend stroke count 1-4,5-8,9-12) 400 swim NO walls (25 FAST/75easy) 3x200 pull @ 2:45 3x200 swim @ 2:45 3x150 pull @ 2:05 3x150 swim @ 2:05 200 cool down (50 dolphin kick/50 swim) *4300 total* B: 300swim/200pull/100kick 4x75 @2:00 (kick/drill/swim) 8x50 @:60 (descend stroke count 1-4,5-8) 300 swim NO walls (25 FAST/75easy) 3x150 pull @ 2:45 3x150 swim @ 2:45 3x100 pull @ 1:55 3x100 swim @ 1:55 200 cool down (50 dolphin kick/50 swim) *3300 total C: 300swim/200pull/100kick 4x75 w/:15 rest (kick/drill/swim) 8x50 w/ :15 rest (descend stroke count 1-4,5-8) 300 swim NO walls (25 FAST/75easy) 3x100 pull @ 1:55 3x100 swim @ 1:55 200 cool down (50 dolphin kick/50 swim) *2400 total
In honor of this recent email, I am dedicating Friday's workout to the swim group in Princeton! Happy Swimming:) ****************************** Thank you thank you thank you You have no idea, or maybe you do, how much time and effort you've saved me as a coach of a Mon & Wed evening Masters swim class in Princeton. We often use your workouts, and I print your name on them, and speak about you and refer swimmers to your web site. Happy New Year for 2014 Coach David ******************************* A: 900 (100 swim/100 IM/100 pull, repeat) 12x50 @ :50 w/fins (25 kick underwater/25 swim) 4x150 @ 3:00 (IM order: 50 kick/50 drill/50 swim) 4x75 @ 1:15 (descend stroke count by 1 each 25) 4x150 @ 2:30 (50 fly/50 back/50 breast) 4x75 @ 1:10 (descend 1-4) 4x150 @ 2:00 (free swim, all strong) 4x75 w/:10 rest (25 frog/50 swim) *4200 total* B: 900 (100 swim/100 non-free/100 pull, repeat) 12x50 @ :60 w/fins (25 kick underwater/25 swim) 4x150 @ 4:00 (50 kick/50 drill...
A: 600 swim (50 free/25 kick, repeat) 400 swim (50 back/50 free, repeat) 2 x [3x150 pull @ 2:10 3x50 swim @ :45 (FAST!)] 6x100 with fins @ 1:30 (50 kick/50 swim) 4 x [50 swim @ :60 (easy) 4x25 In & Outs (sprint 25, climb out, dive in, sprint 25, etc)] 500 pull w/:30 rest (3/5/7 breathing pattern by 50) 200 cool down (25 kick/75 swim, repeat) *4100 total* B: 400 swim (50 free/25 kick, repeat) 300 swim (50 non-free/50 free, repeat) 2 x [3x150 pull @ 3:00 3x50 swim @ :60 (FAST!)] 4x100 with fins @ 2:00 (50 kick/50 swim) 4 x [50 swim @ 1:15 (easy) 4x25 In & Outs (sprint 25, climb out, dive in, sprint 25, etc)] 300 pull w/:30 rest (3/5 breathing pattern by 50) 200 cool down (25 kick/75 swim, repeat) *3400 total* C: 300 swim (50 free/25 kick, repeat) 300 swim (50 non-free/50 free, repeat) 2 x [2x150 pull w/:20 rest 2x50 swim w/:15 rest (FAST!)] 4x100 with...
**A new record was set on January 6th with 1,400 individual views of the blog! Thanks for visiting and happy swimming to each and every one of you:) A: 600 warm up choice 4x150 @ 2:15 (50 fly/100 free) 4x150 pull @ 2:10 (50 shark drill/100 breath every 5) 6x50 @ :50 (descend stroke count 1-6) 4x150 pull @ 2:05 (50 FAST!/100 smooth) 6x50 @ :50 (descend stroke count 1-6) 4x150 @ 2:30 (50 dolphin kick on back/100 strong swim) 6x50 @ :50 (descend stroke count 1-6) 300 cool down (100 free/100 IM/100 free) *4200 total* B: 400 warm up choice 4x150 @ 3:00 (50 non-free/100 free) 4x150 pull @ 2:50 (50 shark drill/100 breath every 5) 4x50 @ :60 (descend stroke count 1-4) 4x150 pull @ 2:45 (50 FAST!/100 smooth) 4x50 @ :60 (descend stroke count 1-4) 4x150 @ 3:15 (50 dolphin kick on back/100 strong swim) 200 cool down *3400 total* C: 300 warm up choice 4x150 w/:20 rest (50 non-free/100 free) 4x150 pull w/:20 rest (50 shark drill/100 regular pull) 4x50 w/:10 rest (descend...
Happy New Year Swimmers! Welcome to 2014...sorry for the late start. Getting back on track with some great practices for you to enjoy:) A: 400 (200 swim/200 pull) 300 (25 Kick/25 Drill/25 swim) 200 Pull 100 Kick 8x50 @ :55 (25 drill/25 swim, IM Order) 6x100 @ 1:25 (descend 1-3, 4-6) 8x25 kick @ :30 (ALL FAST!) 4x125 pull @ 2:00 (breathing every 5 strokes) 200 easy pull (50 shark drill/50 pull) 8x50 swim @ :45 (descend 1-4, 5-8) 8x25 kick @ :30 (ALL FAST!) 4x250 pull @ 3:45 (3/5 breathing pattern by 50) 200 easy pull (50 shark drill/50 pull) 100 cool down *4800 total* B: 400 (200 swim/200 pull) 300 (25 Kick/25 Drill/25 swim) 200 Pull 100 Kick 8x50 @ 1:05 (25 drill/25 swim) 6x100 @ 2:00 (descend 1-3, 4-6) 4x25 kick @ :45 (ALL FAST!) 4x100 pull @ 2:00 (breathing every 5 strokes) 100 easy pull (50 shark drill/50 pull) 8x50 swim @ :60 (descend 1-4, 5-8) 4x25 kick @ :40 (ALL FAST!) 4x100 pull @ 2:00 (3/5 breathing pattern by 50) 100 cool down *3600 total* ...
A: 800 warm up (100free/50kick/50 non-free, repeat) 8x100 Suicides! @ 1:40 (10y/15y/25y) 8x50 @ :45 (pull with distance per stroke) 8x75 @ 1:20 (25 underwater kick/25 backstroke/25 free) 6x200 Snake! (FAST!/easy by 25...get out, walk back to starting lane, repeat) 8x50 @ :45 (pull w/distance per stroke) 300 cool down (50 underwater recovery drill/100 swim, repeat) *4500 total* B: 600 warm up (100free/50kick/50 non-free, repeat) 6x100 Suicides! @ 2:15 (10y/15y/25y) 6x50 @ :60 (pull with distance per stroke) 6x75 @ 1:40 (25 underwater kick/25 backstroke/25 free) 4x200 Snake! (FAST!/easy by 25...get out, walk back to starting lane, repeat) 6x50 @ :60 (pull w/distance per stroke) 300 cool down (50 underwater recovery drill/100 swim, repeat) *3400 total* C: 400 warm up (100free/50kick/50 non-free, repeat) 4x100 Suicides! w/:20 rest (10y/15y/25y) 4x50 w/:15 rest (pull with distance per stroke) 4x75 w/:30 rest (25 underwater kick/25 backstroke/25 free) 3x200 Snake! (F...