Sunday, September 6, 2009
Time to get caught up
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
Wednesday, August 26, 2009
week 3, day 4 picture day.
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
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
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
- 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
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
Wednesday, August 12, 2009
day 2 of high school swimming - backstroke drills
So we are on to day 2 and I am guessing everyone is going to be slightly sore. No big time sprinting today but not a lot of rest. We'll work our backstroke skills and see if we can loosen up the body and continue to gain some cardiovascular and muscle endurance. We'll follow the morning with some painful dryland (which is much too tedious to post - sorry). We are going to be tough cookies!!!
By the way - one can use a washer, or whatever to put on the forehead (see below) for backstroke - we will use a cup with some water in it today cuz it's what I have. Happy swimming!(Remember - if you are using these workouts, you will need to modify your intervals. We are working in a 25 meter pool.
Day 2 – Group 1
600 swim – every 3rd 25 backstroke
(525/450)
16 x 25 – 4 of each stroke @ :45
Drills
Review freestyle
· 200 as catchup/6k switch/recovery/hesitation
· 200 as 100 yanko/shotgun/people paddle
· 150 as streamline K – keep it going/barrel roll/fly up-kick
Backstroke Drills
1. Kick on back (flat) – hands @ side – cup on forehead – narrow/continuous k from hips – 6 cound
2. w/ rotation – cup on forehead
3. streamline kick – fingertips slightly above h20 – with fins – lift rib cage!!
4. w/ one arm overhead – kick and work to hold pressure 1 hand width below arm pit – use hips to rotate trunk – 8/8 then 6/6 (8 per side, then 6 per side)
5. 4 left/4 right w/ hand paddles
6. Double arm pull – on recovery touch hands in middle
7. One arm backstroke – non stroking arm held vertical – strong steady kick – deep catch
8 x 25 even shooters – on back w/ fins, odds are backstroke – evens dolphin K on back
2 and 4 ½ way under water , 6 and 8 attempt all the way
100 swim
BREAK
Kick set
3 x [4 x 100 @ 2:10 (check interval) + 2 x 25 shooters @ :50 (1 on front/2 on back)]
On 100 do #1 – spr. 1st 25, #2 – spr. 2nd etc.
Main Set
16 x 100 1-4 last 25 fly @ 2:00
5-8 last 25 back @ 1:50
9-12 last 25 breast @ 2:00
13-16 last 25 free @ 1:40
6 x 25 sprint off block – triple start (to work reaction time – take your mark “Go” 2x just reacting with hands, dive on the 3rd command)
Swim back ez – use your streamline/perfect finish!!! All free!!
300 pull on back
5600 including drills
Day 2 – Group 2
600 swim – every 3rd 25 backstroke
(525/450)
16 x 25 – 4 of each stroke @ :45
(Drills as above)
8 x 25 even shooters – on back w/ fins, odds are backstroke – evens dolphin K on back
2 and 4 ½ way under water , 6 and 8 attempt all the way
100 swim
BREAK
Kick set
3 x [4 x 100 @ 2:20 (check interval) + 2 x 25 shooters @ :50 (1 on front/2 on back)]
On 100 do #1 – spr. 1st 25, #2 – spr. 2nd etc.
Main Set
12 x 100 1-3 last 25 fly @ 2:10
4-6 last 25 back @ 2:00
7-9 last 25 breast @ 2:10
10-12 last 25 free @ 1:50
6 x 25 sprint off block – triple start (to work reaction time – take your mark “Go” 2x just reacting with hands, dive on the 3rd command)
Swim back ez – use your streamline/perfect finish!!! All free!!
300 pull on back
5300 including drills
Day 2 – Group 3
600 swim – every 3rd 25 backstroke
(525/450)
16 x 25 – 4 of each stroke @ :45 w/ fins (dolphin breast)
( Drills as above)
8 x 25 even shooters – on back w/ fins, odds are backstroke – evens dolphin K on back
2 and 4 ½ way under water , 6 and 8 attempt all the way
100 swim
BREAK
Kick set
3 x [3 x 100 @ 2:30 (check interval) + 2 x 25 shooters @ 1:00 (1 on front/2 on back)]
On 100 do #1 – spr. 1st 25, #2 – spr. 2nd etc.
Main Set
12 x 75 1-3 last 25 fly @ 2:10
4-6 last 25 back @ 2:00
7-9 last 25 breast @ 2:10
10-12 last 25 free @ 1:50
6 x 25 sprint off block – triple start (to work reaction time – take your mark “Go” 2x just reacting with hands, dive on the 3rd command)
Swim back ez – use your streamline/perfect finish!!! All free!!
300 pull – odd 50’s backstroke
5000 including drills
Tuesday, August 11, 2009
Freestyle - aerobic workout - high school
Cardinal Swimming – Group 1
Day 1
Warm-up
400 swim – every 4th 25 non free
6 x 50 choice @ 1:15 – keep it loose
Drills – freestyle – w/ fins – keep your eyes and head down!!!
1. Catchup – keep kick strong
2. 6 k switch
3. Recovery drill – left arm in front, rt. Arm goes from entry to takeout w/out touching H2O – keep kick going – alt.
4. Hesitation – hold arm just prior to entry – play keep away
5. Yanko – 2 breast pulls w/ flutter k, no breah – follow w/ free pull one arm – breathe here – 2 breast pulls, repeat w/ op par – DO NOT STOP kick – Roll!!
6. Shot gun on stomach –
7. People paddle – head and eyes down
8. Streamline K – do NOT stop K to breathe – breathe to front
9. Side-back-side-front – 6 k at each
10. Fly up kick – focus on up K – slip the down k – grab water and HARD on the up kick – glide then repeat
8 x 25 shooters – with me – underwater dolphin
Even underwater – odds ez swim
1 and 5 go ½ way under, 3 and 7 work to go all the way
Kick is small and fast
Break
Workout phase
8 x 50 @ 1:15
Count strokes on 1st 2 25-s drop that by 3 – when you get there – streamline kick and flip, work to catch water – great streamline off every wall
Kick set – x 2 -- :10 RI between each
25k – 50k – 75k – 100 swim – 75k – 50k – 25k Repeat
Swim set
4 x 25 IM order @:40
4 x 150 – 1st and last 25 no free @ 2:45
4 x 25 free @:40 – 3 breath or less on ea. 25
4 x 150 – 2nd 50 FAST @ 2:45
4 x 25 – 1 and 3 fly – 2 and 4 breast @ :40
4 x 150 – 1st and last 25 sprint – 3 breaths or less on those 25’s 2:45
10 x 100 @ 1:50 – hit a pace and hold it – not breath into turn
300 pull
Turns if time
Cardinal Swimming – Group 2
Day 1
Warm-up
400 swim – every 4th 25 non free
6 x 50 choice @ 1:15 – keep it loose
8 x 25 shooters – with me – underwater dolphin
Even underwater – odds ez swim
1 and 5 go ½ way under, 3 and 7 work to go all the way
Kick is small and fast
Break
Workout phase
8 x 50 @ 1:15
Count strokes on 1st 2 25-s drop that by 3 – when you get there – streamline kick and flip, work to catch water – great streamline off every wall
Kick set – x 2 -- :10 RI between each
25k – 50k – 75k – 100 swim – 75k – 50k – 25k Repeat
Swim set
4 x 25 IM order @:45
4 x 150 – 1st and last 25 no free @ 3:00
4 x 25 free @:45 – 3 breath or less on ea. 25
4 x 150 – 2nd 50 FAST @ 3:00
4 x 25 – 1 and 3 fly – 2 and 4 breast @ :45
4 x 150 – 1st and last 25 sprint – 3 breaths or less on those 25’s 3:00
10 x 100 @ 2:00 – hit a pace and hold it – not breath into turn
300 pull
Turns if time
Cardinal Swimming – group 3
Day 1
Warm-up
400 swim – every 4th 25 non free
6 x 50 choice @ 1:15 – keep it loose
8 x 25 shooters – with me – underwater dolphin
Even underwater – odds ez swim
1 and 5 go ½ way under, 3 and 7 work to go all the way
Kick is small and fast
Break
Workout phase
8 x 50 @ 1:15
Count strokes on 1st 2 25-s drop that by 3 – when you get there – streamline kick and flip, work to catch water – great streamline off every wall
Kick set – x 2 -- :10 RI between each
25k – 50k – 75k – 100 swim – 75k – 50k – 25k Repeat
Swim set
4 x 25 IM order @:45
4 x 100 – 1st and last 25 no free @ 2:30
4 x 25 free @:45 – 3 breath or less on ea. 25
4 x 100 – 2nd 50 FAST @ 2:30
4 x 25 – 1 and 3 fly – 2 and 4 breast @ :45
4 x 100 – 1st and last 25 sprint – 3 breaths or less on those 25’s 2:30
10 x 100 @ 2:15 – hit a pace and hold it – not breath into turn
300 pull
Turns if time
Friday, August 7, 2009
Look for more soon! Happy swimming.
(High school girls start Aug. 11 Tuesday - Hooray!!)
Breast stroke workout – modify as needed
Warm-up
100 loosen, 100 pull, 100 drill, 100 back
4 x 25 sprint free :10 rest
Breast drill
· Kick – hands at butt
· Kick – squeeze to end – streamline – no pull
· Out scull/inscull – breathe early
· 1 p/3 k (means pull/kick)
4 x 25 breast rest 15 sec.
200 free drill
· 50 side scull, 50 people paddle, 50 shotgun, 50 hesitation (fins)
8 X 50 free @ 2:30 – use your turns
8 x 25 @ :50 – evens free/odds back
3 x 100 rest 20 sec. between each – check your times – use your turns!!
200 EZ
2100