Time to get caught up

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