This is catch up time. Got a little behind. This week included some longer free/drills/stroke
Week 4 day 1 – August 31, 2009
Group 1
4 x 200 as 100 free/100 IM – odds drill IM
8 x 75 K on back @ 1:30
Next set is repeated twice, round 1 is free, round 2 is choice
1 x 200 @ 2:45
4 x 50 25K/25 S @ :55
4 x 25 cheetah @ :35 EH/HE/EE/HH
8 x 75 K w/ Board descending 1-4, 5-8 @ 1:30
4 x 200 variable 50 (sprint a 50 within each 200 – change which one you sprint ea. Time) @ 2:45
4 x 200 pull @ 3:00
3 x
15 blast out @ :30 (finish loose)
25 blast @ :40
37.5 blast @ 1:00
50 blast @ 1:20
100 ez
Relay exchanges
Week 4, day 2
500 loosen
2 x 150 50 fr/50 bk or 50 br/50 fr @ 2:30
3 x 100 IM @ 2:00
8 x 50 @ 1:00 - 1-4 free/5-8 choice as eh/he/ee/hh
2 x - 1st time all free/2nd time stroke lanes
1 x 400 @ 5:50
4 x 100 k no bd @ 1:50
8 x 100 pull @ 1:15
stroke intervals altered by stroke
4 x 50 off block - sprint for time
300 loosen
Week 4 - day 3
Warm-up
4 x 200 as 100 drill/100 im - drill each stroke per 200 @ 3:15
2x
200 free @ 2:45
4 x 50 k/s @ :55
4 x 25 strong @ 30
12 x 75 K - 1-6 board, free @ 1:30; 7-12 no board on back 1:30
8 x 25 scull @ :40
11 x 150 free @ 2:00
4 x 50 fr. drill @ 1:00
3 x 550 pull @ 7:00
4 x 50 off blocks
400 loosen
Week 4 day 4
50 x 100
10 @ 1:40, 10 @ 1:35, 10 @ 1:30, 10 @ 1:25, 10 @ 1:20
500 loosen - bring heart rate down by 100's
Week 5 day 1
stroke work - many different workouts - all similar
Tuesday, 9/8/09
Week 5 day 1 (following labor day – 3 days off practice)
free/fly
3 x 200 (100 drill free/100 IM) @ 3:15 600
2 times through – 200 free @ 2:50 1000
4 x 50 as 25k/25sw. @ :55
4 x 25 underwaters @ :40 (as far as you can)
Kick 12 x 75 w/ fins 900
1-6 no bd @ 1:15
7-12 w/ bd desc 7-9/10-12 @ 1:20
2 x 100 fly @ 1:40 1200
4 x 50 drill fly @ 1:00
4 x 150 as 100 fly/50 back @ 2:30
4 x 50 drill fly @ 1:00
6 x 200 fly w/ fins @ 3:20 (3 and 6 can be 50 fly/50 back) 1200
4 x 250 free @ 3:00 – work your rotation and walls 1000
4 x 25 @ 1:00 SPRINT!!! 100
600 loosen 600
6600
free/back
Tuesday, 9/8/09
Week 5 day 1 (following labor day – 3 days off practice)
3 x 200 (100 drill free/100 free) @ 3:15 600
2 times through – 200 free @ 2:50 1000
1st time is free 4 x 50 as 25k/25sw. @ :55
2nd time is free/back 4 x 25 underwaters @ :40 (as far as you can)
Alternate on the 200/ks/underwaters
Kick 12 x 75 w/ fins 900
1-6 no bd @ 1:25 – on back
7-12 w/ bd desc 7-9/10-12 @ 1:30
2 x 100 stroke @ 1:40 1100
4 x 50 drill stroke @ 1:00
4 x 125 as 100 stroke/25 free @ 2:30
4 x 50 drill your stroke @ 1:00
5x 200 stroke w/ fins @ 3:00 1000
4 x 250 free @ 3:20 – work your rotation and walls 1000
4 x 25 @ 1:00 SPRINT!!! 100
500 loosen 500
6200
breast/fly
Tuesday, 9/8/09
Week 5 day 1 (following labor day – 3 days off practice)
3 x 200 (100 drill free/100 IM) @ 3:15 600
2 times through – 1st time is free, is breast (alt on 200 by 50), or fly – alt. by 50 on 200)
200 free @ 3:00 1000
4 x 50 as 25k/25sw. @ :55
4 x 25 underwaters @ :40 (as far as you can) (Katie on 2nd round, do underwater breast pullouts as far as you can)
Kick 10 x 75 w/ fins no fins breast 750 1-6 no bd @ 1:30 (fly on back)
7-12 w/ bd desc 7-9/10-12 @ 1:35 (fly on front)
2 x 100 stroke @ 1:50 breast – or fly as – 75 fly/25 free 1200
4 x 50 drill stroke @ 1:00
4 x 150 as 50 fly/50 back/50 fly 2:45 if breast do 50 br/50 fly/50 br
4 x 50 drill your stroke @ 1:00
4 x 200 stroke breast - odds breast w/ dbl pullout – evens 50 br/50 fly 800
fly - w/ fins – 50 fly/50 free on all
4 x 250 free @ 3:00 – work your rotation and walls 1000
or 4 x 200 breast @ 3:00
4 x 25 @ 1:00 SPRINT!!! 100
400 loosen 400
5850
Sunday, September 6, 2009
Wednesday, August 26, 2009
week 3, day 4 picture day.
It is picture day on Thursday. My favorite day of the year - (or not!!) Here's the plan for Thursday. A lot of stuff to get us prepared for our 1st meet!!!
Week 3, day 4 – Picture day!! Thursday, August 27, 2009
Warmup
3 x 400 – 20 sec. RI
• 100 swim/100 k on back
• 400 IM drill
• Odd 100’s breathe every 3/even 100’s breathe 3/5/7 (1200)
20 x 50 kick as Cheetah @ 1:05 (eh/he/ee/hh)
1-4 – dolphin on back (hands at side)
5-8 – streamline free – no board – no break in arms or rhythm when you breathe
9-12 – 25 breast/25 free (can do 50 br)
13-16 – streamline on back
17 – 20 – choice w/ board (2200)
16 x 100
1-4 at 1:45 – perfect form
5-8 @ 1:40 – fast and form
9-12 @ 1:35 – faster and form
13-16 @ 1:50 – IM (3800)
8 x 25 – shooters w/ fins @ :45 (4000)
6 x [3 x 50 (from block end) @ 1:10 – build to sprint through each 50 + 100 off blocks for time2 heats]
Work your walls – perfect push-offs (5500)
8 finishes – race the swimmer next to you!!! These are all out!! 1-4 freestyle, 5-8 strong stroke
(5700)
Starts
Relay exchanges
1000 swim – 100 swim/100 kick – can use fins/paddles/pull buoy/board
(6700)
Week 3, day 4 – Picture day!! Thursday, August 27, 2009
Warmup
3 x 400 – 20 sec. RI
• 100 swim/100 k on back
• 400 IM drill
• Odd 100’s breathe every 3/even 100’s breathe 3/5/7 (1200)
20 x 50 kick as Cheetah @ 1:05 (eh/he/ee/hh)
1-4 – dolphin on back (hands at side)
5-8 – streamline free – no board – no break in arms or rhythm when you breathe
9-12 – 25 breast/25 free (can do 50 br)
13-16 – streamline on back
17 – 20 – choice w/ board (2200)
16 x 100
1-4 at 1:45 – perfect form
5-8 @ 1:40 – fast and form
9-12 @ 1:35 – faster and form
13-16 @ 1:50 – IM (3800)
8 x 25 – shooters w/ fins @ :45 (4000)
6 x [3 x 50 (from block end) @ 1:10 – build to sprint through each 50 + 100 off blocks for time2 heats]
Work your walls – perfect push-offs (5500)
8 finishes – race the swimmer next to you!!! These are all out!! 1-4 freestyle, 5-8 strong stroke
(5700)
Starts
Relay exchanges
1000 swim – 100 swim/100 kick – can use fins/paddles/pull buoy/board
(6700)
Tuesday, August 25, 2009
stufff
By the way - feel free to comment and tell me how off base I am or not in respect to these workouts. Got a great quote from my "head" team manager - "Do it fast, do it right, enjoy the pain". A Daltonianism
SOOOOOOO - ooops I'm not supposed to start a sentence that way. Sorry Dave. My good friend Dave says he actually looks at this thing and promptly informed me that I am BEHIND! Oh - such irresponsibility. But I can't give away all the secrets. For those that are interested, by the way, the new Sun Prairie High School pool is looking pretty sweet. It's a lot closer to home and doesn't require a bus ride to get to (from Sun Prairie). We are almost done with "boot camp" and preparing for our first dual against Janesville Craig. Today we worked on slightly new relay exchanges. I guess I'm maturing a bit in what I expect from a relay exchange. I liked what I saw today in the practice. We are going with one leg back, bounce along with the incoming swimmer to feel their rhythm, time that last stroke, huge step forward, with a reverse swing, and explosive start. I like it. I like both feet at the front of the block on the take-off. Think we will go with it for now.I think I truly like the consistency. Posted below are the last 2 weeks of practice. Hope it is informative and helpful. Remember - modify as needed. Oh yeah, gotta give some credit to Coach Brett for allowing me to beg, borrow and steal. No idea is ever my own. (Unless it is totally crazy and misguided).
Week 3, Day 3 – Wednesday, August 26, 2009
Group 1
1000 alternate 100 free/100 back kick
16 x 25 IM order, odd-drill, even swim @:45
2 x 400 @ 7:00
10 x 100 IM @1:50
20 x 50 @ :55
9 x 100 K w/ bd if you choose desc 1-3, 4-6, 7-3, 2 of 3 sets must be free, @ 2:10
20 x 25 Cheetah – (EH, HE, EE, HH) @ :40
200 ez
Week 3, day 2, morning practice August 25, 2009 - this was an exceptional practice
Warm-up
400 free – 3+ fly kicks off every wall, breathe every 3 on even 100’s, rest :15
50 fly drill (3 on left breathe to side/3 to front – breathe on last stroke – 3 on right breathe to side)/
50 back drill – cup on the head
300 free, 3 fly kicks off every wall, br. Every 3
50 free drill (people paddle – br. Every 3)
50 breast kick on back – 50 breast kick on front w/ pull buoy
200 free, 3 fly kicks off every wall, breathe every 3
100 breast drill – I – Y – X – I – outscull breathe – inscull
4 x 100 streamlined fly k - @ 2:00 – (8 k off every wall underwater on back, pull arms to sides and continue fly k)
(1600)
6 x 50 k drill – work your strong stroke as below
• Fly – 5k/2s
• Back – 8 k off wall, pull hands to sides, continue flutter with sculling at side
• Breast – double pullouts – 4 k/2s
• Free – 10 k,1s
(1900)
3 x 100 free @ 1:50; 100 IM @ 2:00
2 x 100 free @ 1:40; 100 IM @ 2:05
1 xz 100 free @ 1:30; 100 IM @2:10
2 x 100 free @ 1:40; 100 IM @ 2:05
3 x 100 free @ 1:50; 100 IM @ 2:00
(3500)
3 x 200 freestyle pull w/ paddles - @ 3:10
3 x 50 free @ 1:00; 1 x 50 strong stroke @ 1:00
2 x 50 free @ :50, 1 x 50 strong stroke @ 1:10
1 x 50 free @ :50, 1 x 50 strong stroke @ 1:20
2 x 50 free @ :50, 1 x 50 strong stroke @ 1:10
3 x 50 free @ :50, 1 x 50 strong stroke @ 1:00
(4900)
Freestyle turns 10 min
10 x 2 turn 50’s free @ 1:05
(5400)
Relay exchanges
6 x 100 @ 2:00
(6000)
Week 3 – Day 1 August 24, 2009
NOT A WALK IN THE PARK - MIND YOU!!!)
Warm up – 2 x 400 as 100 fr, 100 back, 100k, 100 IM 800
16 x 50 – 4 dps, 4fr, 4 dps STROKE, 4 stroke @ 1:05 800
(breast drill – kick on back – I/Y/X/I with breathing)
3 x 300 @ 4:00 900
3 x 100 K w/ fins @ 2:10 300
8 x 50 as 25 br/25 fly @ :55 400
12 x 100 @ 1:40 1200
8 x 50 IM order x 2 @ :55 400
3 x 200 @ 2:50 600
8 x 75 stroke @ 1:20 600
10 x 50 free @ :45 – strong 500
6 x 50 K w/ fins 300
8 x 50 @ :55 400 (7200)
Saturday, August 22, 2009
Week 2 Day 6
Amanda - Good job this week!! What are you doing today to push yourself toward your goals?
Warm-up 4 x 200 fr,k,bk,im 800
16 x 50 (4dps, 4 desc – rep) @ :55 800
2 x 300 @ 3:45/4:00/4:15 600 (2200)
5 x 100 kick w/ bd descending 1-5 @ 2:00 500
8 x 50 fly w/ flip turns @ :55 400
8 x 50 dolph. breast w/ flip turns @ 1:00 400
10 x 50 free breathe every 5 @ :45 500 (4000)
2 x 200 @ 2:40/2:50/3:00 400
10 x 50 kick on back no board @ 1:00 500
8 x 75 IM 1:20 600
8 x 75 free @ 1:10 600 (6100)
12 x 50 as 500 pace @ 50 Amanda hold 30-31, Tessa and Autumn – hold 32 – 33
600 (6700)
5 x 100 @ 1:45 500 (7300)
Grp 2 – Tessa, Autumn Good job this week!! What are you doing today to push yourself toward your goals?
Warm-up 4 x 200 fr,k,bk,im 800
16 x 50 (4dps, 4 desc – rep) @ :55 800
2 x 275 @ 3:45 550 (2150)
5 x 100 kick w/ bd descending 1-5 @ 2:00 500
8 x 50 1-4 fly/5-8 back w/ flip turns @ :55 400
8 x 50 breast w/ flip turns @ 1:00 400
10 x 50 free breathe every 5 @ :45 500 (3950)
2 x 200 @ 2:50 400
10 x 50 kick on back no board @ 1:00 500
8 x 75 IM @ 1:20 600
8 x 75 free @ 1:10 600 (6050)
12 x 50 as 500 pace @ 50 Amanda hold 30-31, Tessa and Autumn – hold 32 – 33
600 (6650)
5 x 100 @ 1:45 500 (7250)
Grp 3 – Whitnie, Johanna, Christine, Katie, Sydney **Sydney – no kick today – pull on those sets
Good job this week!! What are you doing today to push yourself toward your goals?
Warm-up 4 x 200 fr,k,bk,im 800
16 x 50 (4dps, 4 desc – rep) @ :55 800
2 x 250 @ 3:40 500 (2100)
5 x 100 kick w/ bd descending 1-5 @ 2:10 500
8 x 50 1-4 fly/5-8 back w/ flip turns @ 1:00 400
8 x 50 breast w/ flip turns @ 1:10 400 (Katie do this set @ 1:00)
8x 50 free breathe every 5 @ :50 400 (3700)
2 x 200 @ 2:50 400
8 x 50 kick on back no board @ 1:10 400
7 x 75 IM @ 1:30 525 (whitnie all back – Christine back/br/free)
(start next set at diving end)
7 x 75 free @ 1:15 525 (5550)
10 x 50 as 500 pace @ 50 hold 35-36 500 (6050)
5 x 100 @ 1:45 500 (6550)
Grp 4 – Good job this week!! What are you doing today to push yourself toward your goals?
Warm-up 4 x 150 fr,k,bk,im 600
16 x 50 w/ fins (4dps, 4 desc – rep) @ :55 800
2 x 200 @ 3:45 (Make these!!) 400 (Alex w/ fins)
4 x 100 kick w/ bd descending 1-4 @ 2:20 400 (2200)
6 x 50 as 25 fly/25 back w/ flip turns @ 1:15 300
6 x 50 breast w/ flip turns @ 1:20 300
6x 50 free breathe every 5 @ 1:00 300 (3100)
1 x 200 for time!! 200
6 x 50 kick on back no board @ 1:20 300
6 x 75 IM @ 1:45 450
6 x 75 free @ 1:30 450 (4500)
8 x 50 as 500 pace @ 50 hold 38-40 400 (4900)
5 x 75 @ 1:45 375 (5275)
Wednesday, Aug. 19, Week 2 day 3
Group 2
Warm up – 400 swim, 300 K on back, 200 IM drill, 100 IM
fly drills
Time trial 100 free
Fins and boards – all free kick
4 x 25 :30
4 x 50 1:00
4 x 75 1:30
4 x 100 2:00
4 x 75 1:30
4 x 50 1:00
4 x 25 :30
4 x 150 as 50 best stroke/50 free/50 best stroke –2:30/2:45/2:30
3 x 200 pull w/ paddles –3:00/3:15/3:30
4 x 150 IM no free –2:30/2:45/2:30
3 x 200 free HARD –2:50/3:10/3:30
1 min. rest between each round above
Work turns
10 x 2 turn 50’s @ 1:00 – choice very strong turns
20 x 25 all out – 1-5 fly :35
6-10 back or breast @ :35
11-20 free @ :30
4 x 100 free @ 2:00
6400
Week 3, Day 3 – Wednesday, August 26, 2009
Group 1
1000 alternate 100 free/100 back kick
16 x 25 IM order, odd-drill, even swim @:45
2 x 400 @ 7:00
10 x 100 IM @1:50
20 x 50 @ :55
9 x 100 K w/ bd if you choose desc 1-3, 4-6, 7-3, 2 of 3 sets must be free, @ 2:10
20 x 25 Cheetah – (EH, HE, EE, HH) @ :40
200 ez
Week 3, day 2, morning practice August 25, 2009 - this was an exceptional practice
Warm-up
400 free – 3+ fly kicks off every wall, breathe every 3 on even 100’s, rest :15
50 fly drill (3 on left breathe to side/3 to front – breathe on last stroke – 3 on right breathe to side)/
50 back drill – cup on the head
300 free, 3 fly kicks off every wall, br. Every 3
50 free drill (people paddle – br. Every 3)
50 breast kick on back – 50 breast kick on front w/ pull buoy
200 free, 3 fly kicks off every wall, breathe every 3
100 breast drill – I – Y – X – I – outscull breathe – inscull
4 x 100 streamlined fly k - @ 2:00 – (8 k off every wall underwater on back, pull arms to sides and continue fly k)
(1600)
6 x 50 k drill – work your strong stroke as below
• Fly – 5k/2s
• Back – 8 k off wall, pull hands to sides, continue flutter with sculling at side
• Breast – double pullouts – 4 k/2s
• Free – 10 k,1s
(1900)
3 x 100 free @ 1:50; 100 IM @ 2:00
2 x 100 free @ 1:40; 100 IM @ 2:05
1 xz 100 free @ 1:30; 100 IM @2:10
2 x 100 free @ 1:40; 100 IM @ 2:05
3 x 100 free @ 1:50; 100 IM @ 2:00
(3500)
3 x 200 freestyle pull w/ paddles - @ 3:10
3 x 50 free @ 1:00; 1 x 50 strong stroke @ 1:00
2 x 50 free @ :50, 1 x 50 strong stroke @ 1:10
1 x 50 free @ :50, 1 x 50 strong stroke @ 1:20
2 x 50 free @ :50, 1 x 50 strong stroke @ 1:10
3 x 50 free @ :50, 1 x 50 strong stroke @ 1:00
(4900)
Freestyle turns 10 min
10 x 2 turn 50’s free @ 1:05
(5400)
Relay exchanges
6 x 100 @ 2:00
(6000)
Week 3 – Day 1 August 24, 2009
NOT A WALK IN THE PARK - MIND YOU!!!)
Warm up – 2 x 400 as 100 fr, 100 back, 100k, 100 IM 800
16 x 50 – 4 dps, 4fr, 4 dps STROKE, 4 stroke @ 1:05 800
(breast drill – kick on back – I/Y/X/I with breathing)
3 x 300 @ 4:00 900
3 x 100 K w/ fins @ 2:10 300
8 x 50 as 25 br/25 fly @ :55 400
12 x 100 @ 1:40 1200
8 x 50 IM order x 2 @ :55 400
3 x 200 @ 2:50 600
8 x 75 stroke @ 1:20 600
10 x 50 free @ :45 – strong 500
6 x 50 K w/ fins 300
8 x 50 @ :55 400 (7200)
Saturday, August 22, 2009
Week 2 Day 6
Amanda - Good job this week!! What are you doing today to push yourself toward your goals?
Warm-up 4 x 200 fr,k,bk,im 800
16 x 50 (4dps, 4 desc – rep) @ :55 800
2 x 300 @ 3:45/4:00/4:15 600 (2200)
5 x 100 kick w/ bd descending 1-5 @ 2:00 500
8 x 50 fly w/ flip turns @ :55 400
8 x 50 dolph. breast w/ flip turns @ 1:00 400
10 x 50 free breathe every 5 @ :45 500 (4000)
2 x 200 @ 2:40/2:50/3:00 400
10 x 50 kick on back no board @ 1:00 500
8 x 75 IM 1:20 600
8 x 75 free @ 1:10 600 (6100)
12 x 50 as 500 pace @ 50 Amanda hold 30-31, Tessa and Autumn – hold 32 – 33
600 (6700)
5 x 100 @ 1:45 500 (7300)
Grp 2 – Tessa, Autumn Good job this week!! What are you doing today to push yourself toward your goals?
Warm-up 4 x 200 fr,k,bk,im 800
16 x 50 (4dps, 4 desc – rep) @ :55 800
2 x 275 @ 3:45 550 (2150)
5 x 100 kick w/ bd descending 1-5 @ 2:00 500
8 x 50 1-4 fly/5-8 back w/ flip turns @ :55 400
8 x 50 breast w/ flip turns @ 1:00 400
10 x 50 free breathe every 5 @ :45 500 (3950)
2 x 200 @ 2:50 400
10 x 50 kick on back no board @ 1:00 500
8 x 75 IM @ 1:20 600
8 x 75 free @ 1:10 600 (6050)
12 x 50 as 500 pace @ 50 Amanda hold 30-31, Tessa and Autumn – hold 32 – 33
600 (6650)
5 x 100 @ 1:45 500 (7250)
Grp 3 – Whitnie, Johanna, Christine, Katie, Sydney **Sydney – no kick today – pull on those sets
Good job this week!! What are you doing today to push yourself toward your goals?
Warm-up 4 x 200 fr,k,bk,im 800
16 x 50 (4dps, 4 desc – rep) @ :55 800
2 x 250 @ 3:40 500 (2100)
5 x 100 kick w/ bd descending 1-5 @ 2:10 500
8 x 50 1-4 fly/5-8 back w/ flip turns @ 1:00 400
8 x 50 breast w/ flip turns @ 1:10 400 (Katie do this set @ 1:00)
8x 50 free breathe every 5 @ :50 400 (3700)
2 x 200 @ 2:50 400
8 x 50 kick on back no board @ 1:10 400
7 x 75 IM @ 1:30 525 (whitnie all back – Christine back/br/free)
(start next set at diving end)
7 x 75 free @ 1:15 525 (5550)
10 x 50 as 500 pace @ 50 hold 35-36 500 (6050)
5 x 100 @ 1:45 500 (6550)
Grp 4 – Good job this week!! What are you doing today to push yourself toward your goals?
Warm-up 4 x 150 fr,k,bk,im 600
16 x 50 w/ fins (4dps, 4 desc – rep) @ :55 800
2 x 200 @ 3:45 (Make these!!) 400 (Alex w/ fins)
4 x 100 kick w/ bd descending 1-4 @ 2:20 400 (2200)
6 x 50 as 25 fly/25 back w/ flip turns @ 1:15 300
6 x 50 breast w/ flip turns @ 1:20 300
6x 50 free breathe every 5 @ 1:00 300 (3100)
1 x 200 for time!! 200
6 x 50 kick on back no board @ 1:20 300
6 x 75 IM @ 1:45 450
6 x 75 free @ 1:30 450 (4500)
8 x 50 as 500 pace @ 50 hold 38-40 400 (4900)
5 x 75 @ 1:45 375 (5275)
Wednesday, Aug. 19, Week 2 day 3
Group 2
Warm up – 400 swim, 300 K on back, 200 IM drill, 100 IM
fly drills
Time trial 100 free
Fins and boards – all free kick
4 x 25 :30
4 x 50 1:00
4 x 75 1:30
4 x 100 2:00
4 x 75 1:30
4 x 50 1:00
4 x 25 :30
4 x 150 as 50 best stroke/50 free/50 best stroke –2:30/2:45/2:30
3 x 200 pull w/ paddles –3:00/3:15/3:30
4 x 150 IM no free –2:30/2:45/2:30
3 x 200 free HARD –2:50/3:10/3:30
1 min. rest between each round above
Work turns
10 x 2 turn 50’s @ 1:00 – choice very strong turns
20 x 25 all out – 1-5 fly :35
6-10 back or breast @ :35
11-20 free @ :30
4 x 100 free @ 2:00
6400
Monday, August 17, 2009
week 2 day 2 fly drills
Here is what's on tap for tomorrow morning. I am posting only our mid-level workout. I can't give away all the secrets for my top dogs, now can I?? This workout has a great kick set and a lot of work on stroke and continuing to build that endurance base. I'll post the fly drills with the aft. workout. No dryland tomorrow - but we will be swimming 90 min. in the aft. For those in the know - keep in mind we are still practicing in a 25 meter pool. You will need to adjust these intervals for a yard pool.
Group 3 –
Warm-up
400 free, 200 K, 100 choice drill, 200 scull (from yesterday – 50 front, 50 mid scull (under shoulders), 50 rear scull – at hips, 50 rear scull on back
4 x 25 IM order – each one FAST!!!! All together
6 x 50 under over shooters - fins
Drills – butterfly
Time trial breast and fly
Kick set – stay on your intervals all the way through!!
All free
4 x 50 w/ board @ 1:20FAST!!!
4 x 75 @ 1:50 FAST!!
3 x 100 @ 2:20 FAST!!
Fly, back, or breast kick
4 x 75 @ 1:55 FAST!!
4 x 50 @ 1:25 FAST!!!
Main Sets
2 rounds of the following
6 x 75 @ 2:00 stroke - no free
3x 200 Free @ 3:15 – hold a pace
This is all FAST!!
10 x 50 free 100 pace @ 1:05 – rest 2:00
10 x 50 @ 1:05 – can choose strokes, can change strokes as well
16 x 50 loosen @ 1:00
6300 + drills
Group 3 –
Warm-up
400 free, 200 K, 100 choice drill, 200 scull (from yesterday – 50 front, 50 mid scull (under shoulders), 50 rear scull – at hips, 50 rear scull on back
4 x 25 IM order – each one FAST!!!! All together
6 x 50 under over shooters - fins
Drills – butterfly
Time trial breast and fly
Kick set – stay on your intervals all the way through!!
All free
4 x 50 w/ board @ 1:20FAST!!!
4 x 75 @ 1:50 FAST!!
3 x 100 @ 2:20 FAST!!
Fly, back, or breast kick
4 x 75 @ 1:55 FAST!!
4 x 50 @ 1:25 FAST!!!
Main Sets
2 rounds of the following
6 x 75 @ 2:00 stroke - no free
3x 200 Free @ 3:15 – hold a pace
This is all FAST!!
10 x 50 free 100 pace @ 1:05 – rest 2:00
10 x 50 @ 1:05 – can choose strokes, can change strokes as well
16 x 50 loosen @ 1:00
6300 + drills
Saturday and Monday - fly drills
I apologize for getting a bit behind. We've been quite busy with some great practices including some amazing volleyball skills. I am going to post our last few practices here in a bit of abbreviated form (someone told me my workouts were creative but quite long - same person who doesn't like my "so" at the beginning of sentences.:} )
- just so all of you know - I steal everything and rarely repeat anything.
Here it goes:
Monday
Monday Aug. 17, Week 2 Day 1
Warm-up – 400 loosen, 300 K, 100 Yanko (2 breast no breath, left arm free pull w/ breath, all with flutter k, repeat)
Fly Drills
1. Front scull – catch – arms streamline, head down, lift to breathe, do not lose kick when you breathe
2. Mid scull – arms under shoulders, elbows to side
3. Rear scull – prone – hands under waist, flexed @ elbows, Wrists aligned w/ forearms, both facing in, scull hands out and back, then in and forward (flare)
4. Breathe @ the upsweep! – 2 down/1up
5. Fly pull w/ fins – legs follow stroke
100 swim
Time trial 50 free and 50 back
Gp. 1
Kick 4 x 50 back @ 1:10
4 x 75 stroke k (no flutter) on ba @ 1:40
4 x 100 back K @ 2:10
12 x 50 as 200 pace @ 1:00 - hit time by #3 and hold pace
3 x 300 as 25 stroke/25 free @ 4:30
3 x 300 pull @ 4:15
3 x 300 IM 4:30
3 x 200 desc. 1-3 @ 3:00
(these are fast intervals)
12 x 50 @:55 or 600 pull
Saturday – Day 5 – week 1
Warmup – 600 as 300 rev. IM/300 drill (rev. IM)
4 x 250 @ 3:45 – 1-2 – on very first 25 , count strokes, drop by 2 and hold that count – kick in when you get to your count and flip, 3-4 breathe every 5!
8 x 50 under/over shooters w/ fins – from deep end – we will start you, 1- 4 on back/side. 5-8 on front. All the way on all!!! (25 under, 25 swim)
4 x 75 @ 1:30 (not a lot of rest here) – 25 dolphin K/50 fly
5 x 100 stroke (as per Nancy) @ 2:00 (2:10 for fly and breast)
3 x 400 @ 6:30 – get stronger/faster as you go!!
#1 straight, #2 broken @ 200 (:20)/100(:10), #3- broken at each 100 for :15
8 x 2 turn 50’s @ 1:00 – go strong in and out – 3 strokes before you breathe on the out!!!!!
10 x 50 K – IM order @ 1:10
8 x 100 IM @ 1:45
Loosen 300 free/back
- just so all of you know - I steal everything and rarely repeat anything.
Here it goes:
Monday
Monday Aug. 17, Week 2 Day 1
Warm-up – 400 loosen, 300 K, 100 Yanko (2 breast no breath, left arm free pull w/ breath, all with flutter k, repeat)
Fly Drills
1. Front scull – catch – arms streamline, head down, lift to breathe, do not lose kick when you breathe
2. Mid scull – arms under shoulders, elbows to side
3. Rear scull – prone – hands under waist, flexed @ elbows, Wrists aligned w/ forearms, both facing in, scull hands out and back, then in and forward (flare)
4. Breathe @ the upsweep! – 2 down/1up
5. Fly pull w/ fins – legs follow stroke
100 swim
Time trial 50 free and 50 back
Gp. 1
Kick 4 x 50 back @ 1:10
4 x 75 stroke k (no flutter) on ba @ 1:40
4 x 100 back K @ 2:10
12 x 50 as 200 pace @ 1:00 - hit time by #3 and hold pace
3 x 300 as 25 stroke/25 free @ 4:30
3 x 300 pull @ 4:15
3 x 300 IM 4:30
3 x 200 desc. 1-3 @ 3:00
(these are fast intervals)
12 x 50 @:55 or 600 pull
Saturday – Day 5 – week 1
Warmup – 600 as 300 rev. IM/300 drill (rev. IM)
4 x 250 @ 3:45 – 1-2 – on very first 25 , count strokes, drop by 2 and hold that count – kick in when you get to your count and flip, 3-4 breathe every 5!
8 x 50 under/over shooters w/ fins – from deep end – we will start you, 1- 4 on back/side. 5-8 on front. All the way on all!!! (25 under, 25 swim)
4 x 75 @ 1:30 (not a lot of rest here) – 25 dolphin K/50 fly
5 x 100 stroke (as per Nancy) @ 2:00 (2:10 for fly and breast)
3 x 400 @ 6:30 – get stronger/faster as you go!!
#1 straight, #2 broken @ 200 (:20)/100(:10), #3- broken at each 100 for :15
8 x 2 turn 50’s @ 1:00 – go strong in and out – 3 strokes before you breathe on the out!!!!!
10 x 50 K – IM order @ 1:10
8 x 100 IM @ 1:45
Loosen 300 free/back
Thursday, August 13, 2009
Day 3 - drill fly kick - kick and swim
So it's a great start - we continue with drills - today working on fly kicks. The workout includes lots of kick today as well. (A little pressure off the arms - but not too much!!)
Day 3 – Week 1 fly kick drills/kicks
Group 1
900 warmup as - 300 free loosen/300 IM (75’s)/300 free as odds ez 50/evens build by 50
Drills – review and butterfly
• 200 as 50 straight arm shotgun (on side alt.)/50 yanko – do not breathe on the 2 breast pulls!!!/50 streamline k – keep the kick going – do not lost the k when you breathe to the front/50 recovery drill
• 200 as 50 k on back w/ cup/4/50 as 4/4 single arm w/ cup – rotate/50 streamline k w/ fingertips above surface/50 rollercoaster k – arms apart @ about 11 and 1 just above surface – lift ribs/keep belly button dry!!
Butterfly kick drills
• Kick on front w/ hands @ side/ fins – keep neck relaxed (important!!) establish pressure point against h20 just above forehead- body undulation, head basically stable, slight rocking
(4 x 25)
• Sidekick – bottom arm extended, top arm on side – alt sides by 25’s, emphasize COMPLETE hip action – behind and in front of imaginary central line down the middle of the body
(4x25)
START AT DEEP END – w/ fins
12 x 50 under/over shooters @ 1:30 – 25 under/25 over
1-6 on back, 7-12 on front (dolphin kicks)
1 -3 ½ way under, 4-6 all the way under
7-9 ½ way under, 10-12 all the way
Break
Pre-set
3x100 as 50 fly/50 back @2:00 descending 1-3
3 x 100 as 50 br/50 free @2:10 descending 1-3
Kick set
4 rounds
4 x 50 FAST K @ 1:45 (no fins)
Between each round and with fins – 100K, 200K, 300K, 400 K
Get fins on quickly and GO – get fins off quickly as well
We will start you each round.
Establish a FAST pace and hold it!! Don’t cheat yourself. It will burn, you will go numb, and you cruise!!!
100 swim
Main Set
• 8 x 12.5 m @ 100 pace (finish loose) @ :40
• +100 roller coaster K @ 2:00 (on back/arms @ 11/1 – slightly back, ribs up, dry naval)
• 8 x 25 @ 100 pace @:40
• + 100 roller coaster K
• 8 x 37.5 @ 100 pace (finish loose) @ 1:20
• +100 roller coaster K
• 8 x 50 @ 100 pace @ 1:20
• +100 roller coaster K
on round 1 and 2 can do breaststroke!
300 pull – include some backstroke
(6500 including drills)
Day 3 – Week 1 fly kick drills/kicks
Group 2
900 warmup as - 300 free loosen/300 IM (75’s)/300 free as odds ez 50/evens build by 50
Drills – review and butterfly
• 200 as 50 straight arm shotgun (on side alt.)/50 yanko – do not breathe on the 2 breast pulls!!!/50 streamline k – keep the kick going – do not lost the k when you breathe to the front/50 recovery drill
• 200 as 50 k on back w/ cup/4/50 as 4/4 single arm w/ cup – rotate/50 streamline k w/ fingertips above surface/50 rollercoaster k – arms apart @ about 11 and 1 just above surface – lift ribs/keep belly button dry!!
Butterfly kick drills
• Kick on front w/ hands @ side/ fins – keep neck relaxed (important!!) establish pressure point against h20 just above forehead- body undulation, head basically stable, slight rocking
(4 x 25)
• Sidekick – bottom arm extended, top arm on side – alt sides by 25’s, emphasize COMPLETE hip action – behind and in front of imaginary central line down the middle of the body
(4x25)
START AT DEEP END – w/ fins
12 x 50 under/over shooters @ 1:30 – 25 under/25 over
1-6 on back, 7-12 on front (dolphin kicks)
1 -3 ½ way under, 4-6 all the way under
7-9 ½ way under, 10-12 all the way
Break
Pre-set
3x100 as 50 fly/50 back @2:00 descending 1-3
3 x 100 as 50 br/50 free @2:10 descending 1-3
Kick set
4 rounds
4 x 50 FAST K @ 1:45 (no fins)
Between each round and with fins – 100K, 150K, 200K, 300 K
Get fins on quickly and GO – get fins off quickly as well
We will start you each round.
Establish a FAST pace and hold it!! Don’t cheat yourself. It will burn, you will go numb, and you cruise!!!
100 swim
Main Set
• 8 x 12.5 m @ 100 pace (finish loose) @ :40
• +100 roller coaster K @ 2:00 (on back/arms @ 11/1 – slightly back, ribs up, dry naval)
• 8 x 25 @ 100 pace @:40
• + 100 roller coaster K
• 8 x 37.5 @ 100 pace (finish loose) @ 1:20
• +100 roller coaster K
• 8 x 50 @ 100 pace @ 1:20
• +100 roller coaster K
can do breaststroke on round 1 and 2
300 pull – include some backstroke
(6250 including drills)
Day 3 – Week 1 fly kick drills/kicks
Group 3
600 warmup as - 200 free loosen/300 IM (75’s)/200 free as odds ez 50/evens build by 50
Drills – review and butterfly – w/fins
• 200 as 50 straight arm shotgun (on side alt.)/50 yanko – do not breathe on the 2 breast pulls!!!/50 streamline k – keep the kick going – do not lost the k when you breathe to the front/50 recovery drill
• 200 as 50 k on back w/ cup/4/50 as 4/4 single arm w/ cup – rotate/50 streamline k w/ fingertips above surface/50 rollercoaster k – arms apart @ about 11 and 1 just above surface – lift ribs/keep belly button dry!!
Butterfly kick drills
• Kick on front w/ hands @ side/ fins – keep neck relaxed (important!!) establish pressure point against h20 just above forehead- body undulation, head basically stable, slight rocking
(4 x 25)
• Sidekick – bottom arm extended, top arm on side – alt sides by 25’s, emphasize COMPLETE hip action – behind and in front of imaginary central line down the middle of the body
(4x25)
START AT DEEP END – w/ fins
9 x 50 under/over shooters @ 1:30 – 25 under/25 over
1-6 on back, 7-9 on front (dolphin kicks)
1 -2 ½ way under, 3-4 ¾ of the 2ay, 5-6 all the way under
7-8 ½ way under, 9 all the way
Break
Pre-set
3x75 as 25 fly/50 back @2:00 descending 1-3
3 x 75 as 25 br/50 free @2:10 descending 1-3
Kick set
3 rounds
4 x 50 FAST K @ 2:00 (no fins)
Between each round and with fins – 100K, 150K, 200K,
Get fins on quickly and GO – get fins off quickly as well
We will start you each round.
Establish a FAST pace and hold it!! Don’t cheat yourself. It will burn, you will go numb, and you cruise!!!
100 swim
Main Set
• 6x 12.5 m @ 100 pace (finish loose) @ :45
• +50 roller coaster K @ 1:50 (on back/arms @ 11/1 – slightly back, ribs up, dry naval)
• 6 x 25 @ 100 pace @:40
• + 100 roller coaster K @ 2:30
• 6 x 37.5 @ 100 pace (finish loose) @ 1:30
• +50 roller coaster K @ 1:50
• 6 x 50 @ 100 pace @ 1:40
• +100 roller coaster K
200 pull – include some backstroke
5050 with drills
Day 3 – Week 1 fly kick drills/kicks
Group 1
900 warmup as - 300 free loosen/300 IM (75’s)/300 free as odds ez 50/evens build by 50
Drills – review and butterfly
• 200 as 50 straight arm shotgun (on side alt.)/50 yanko – do not breathe on the 2 breast pulls!!!/50 streamline k – keep the kick going – do not lost the k when you breathe to the front/50 recovery drill
• 200 as 50 k on back w/ cup/4/50 as 4/4 single arm w/ cup – rotate/50 streamline k w/ fingertips above surface/50 rollercoaster k – arms apart @ about 11 and 1 just above surface – lift ribs/keep belly button dry!!
Butterfly kick drills
• Kick on front w/ hands @ side/ fins – keep neck relaxed (important!!) establish pressure point against h20 just above forehead- body undulation, head basically stable, slight rocking
(4 x 25)
• Sidekick – bottom arm extended, top arm on side – alt sides by 25’s, emphasize COMPLETE hip action – behind and in front of imaginary central line down the middle of the body
(4x25)
START AT DEEP END – w/ fins
12 x 50 under/over shooters @ 1:30 – 25 under/25 over
1-6 on back, 7-12 on front (dolphin kicks)
1 -3 ½ way under, 4-6 all the way under
7-9 ½ way under, 10-12 all the way
Break
Pre-set
3x100 as 50 fly/50 back @2:00 descending 1-3
3 x 100 as 50 br/50 free @2:10 descending 1-3
Kick set
4 rounds
4 x 50 FAST K @ 1:45 (no fins)
Between each round and with fins – 100K, 200K, 300K, 400 K
Get fins on quickly and GO – get fins off quickly as well
We will start you each round.
Establish a FAST pace and hold it!! Don’t cheat yourself. It will burn, you will go numb, and you cruise!!!
100 swim
Main Set
• 8 x 12.5 m @ 100 pace (finish loose) @ :40
• +100 roller coaster K @ 2:00 (on back/arms @ 11/1 – slightly back, ribs up, dry naval)
• 8 x 25 @ 100 pace @:40
• + 100 roller coaster K
• 8 x 37.5 @ 100 pace (finish loose) @ 1:20
• +100 roller coaster K
• 8 x 50 @ 100 pace @ 1:20
• +100 roller coaster K
on round 1 and 2 can do breaststroke!
300 pull – include some backstroke
(6500 including drills)
Day 3 – Week 1 fly kick drills/kicks
Group 2
900 warmup as - 300 free loosen/300 IM (75’s)/300 free as odds ez 50/evens build by 50
Drills – review and butterfly
• 200 as 50 straight arm shotgun (on side alt.)/50 yanko – do not breathe on the 2 breast pulls!!!/50 streamline k – keep the kick going – do not lost the k when you breathe to the front/50 recovery drill
• 200 as 50 k on back w/ cup/4/50 as 4/4 single arm w/ cup – rotate/50 streamline k w/ fingertips above surface/50 rollercoaster k – arms apart @ about 11 and 1 just above surface – lift ribs/keep belly button dry!!
Butterfly kick drills
• Kick on front w/ hands @ side/ fins – keep neck relaxed (important!!) establish pressure point against h20 just above forehead- body undulation, head basically stable, slight rocking
(4 x 25)
• Sidekick – bottom arm extended, top arm on side – alt sides by 25’s, emphasize COMPLETE hip action – behind and in front of imaginary central line down the middle of the body
(4x25)
START AT DEEP END – w/ fins
12 x 50 under/over shooters @ 1:30 – 25 under/25 over
1-6 on back, 7-12 on front (dolphin kicks)
1 -3 ½ way under, 4-6 all the way under
7-9 ½ way under, 10-12 all the way
Break
Pre-set
3x100 as 50 fly/50 back @2:00 descending 1-3
3 x 100 as 50 br/50 free @2:10 descending 1-3
Kick set
4 rounds
4 x 50 FAST K @ 1:45 (no fins)
Between each round and with fins – 100K, 150K, 200K, 300 K
Get fins on quickly and GO – get fins off quickly as well
We will start you each round.
Establish a FAST pace and hold it!! Don’t cheat yourself. It will burn, you will go numb, and you cruise!!!
100 swim
Main Set
• 8 x 12.5 m @ 100 pace (finish loose) @ :40
• +100 roller coaster K @ 2:00 (on back/arms @ 11/1 – slightly back, ribs up, dry naval)
• 8 x 25 @ 100 pace @:40
• + 100 roller coaster K
• 8 x 37.5 @ 100 pace (finish loose) @ 1:20
• +100 roller coaster K
• 8 x 50 @ 100 pace @ 1:20
• +100 roller coaster K
can do breaststroke on round 1 and 2
300 pull – include some backstroke
(6250 including drills)
Day 3 – Week 1 fly kick drills/kicks
Group 3
600 warmup as - 200 free loosen/300 IM (75’s)/200 free as odds ez 50/evens build by 50
Drills – review and butterfly – w/fins
• 200 as 50 straight arm shotgun (on side alt.)/50 yanko – do not breathe on the 2 breast pulls!!!/50 streamline k – keep the kick going – do not lost the k when you breathe to the front/50 recovery drill
• 200 as 50 k on back w/ cup/4/50 as 4/4 single arm w/ cup – rotate/50 streamline k w/ fingertips above surface/50 rollercoaster k – arms apart @ about 11 and 1 just above surface – lift ribs/keep belly button dry!!
Butterfly kick drills
• Kick on front w/ hands @ side/ fins – keep neck relaxed (important!!) establish pressure point against h20 just above forehead- body undulation, head basically stable, slight rocking
(4 x 25)
• Sidekick – bottom arm extended, top arm on side – alt sides by 25’s, emphasize COMPLETE hip action – behind and in front of imaginary central line down the middle of the body
(4x25)
START AT DEEP END – w/ fins
9 x 50 under/over shooters @ 1:30 – 25 under/25 over
1-6 on back, 7-9 on front (dolphin kicks)
1 -2 ½ way under, 3-4 ¾ of the 2ay, 5-6 all the way under
7-8 ½ way under, 9 all the way
Break
Pre-set
3x75 as 25 fly/50 back @2:00 descending 1-3
3 x 75 as 25 br/50 free @2:10 descending 1-3
Kick set
3 rounds
4 x 50 FAST K @ 2:00 (no fins)
Between each round and with fins – 100K, 150K, 200K,
Get fins on quickly and GO – get fins off quickly as well
We will start you each round.
Establish a FAST pace and hold it!! Don’t cheat yourself. It will burn, you will go numb, and you cruise!!!
100 swim
Main Set
• 6x 12.5 m @ 100 pace (finish loose) @ :45
• +50 roller coaster K @ 1:50 (on back/arms @ 11/1 – slightly back, ribs up, dry naval)
• 6 x 25 @ 100 pace @:40
• + 100 roller coaster K @ 2:30
• 6 x 37.5 @ 100 pace (finish loose) @ 1:30
• +50 roller coaster K @ 1:50
• 6 x 50 @ 100 pace @ 1:40
• +100 roller coaster K
200 pull – include some backstroke
5050 with drills
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