9/17/07 Monday

AM
Weights for 1 hour

(we didn't warm-up or anything, not even put in lane ropes for this set...)
2x100 @ 2:00 kick
2x100 @ 1:55 kick
2x100 @ 1:50 kick
2x100 @ 1:45 kick
2x100 @ 1:40 kick
2x100 @ 1:35 kick..... keep going til you don't make it. The one you don't make, add five seconds and keep doing 100s kick at that pace until everyone is done.

300 cool-down


PM
Dryland for 1 1/2 hours.

500 warm-up

5x100 @ 1:15 warm-up freestyle

Main set:
6x75 @ 2:00 all-out for time (these are from a start, walk-arounds, did them in two groups) do primary stroke
5x75 @ 1:15 "just cruise these"
3x50 @ 2:00 all-out from a dive, primary stroke

Other workouts from last week

Main Set:
100 @ 2:00
200 @ 3:00
300 @ 4:00
400 @ 5:00
500 @ 6:00
etc. etc. etc. go as far as you can til you don't make them.


Another Main Set:
4x100 @ 1:10
400 @ 5:00, faster pace than the 100's.
6x100 @ 1:10
600 @ 7:30, faster pace than the 100's.

9/11/2007 AM

Warm-up:
200 Free @ 3:00
1x100 IM @ 1:35
200 Free @ 3:00
2x100 IM @ 1:35
200 Free @ 3:00
3x100 IM @ 1:35
200 Free @ 3:00
4x100 IM @ 1:35
200 Free @ 3:00

Main Set:
(Four times through)
3x100 Free @ 1:10 fast as you can go
50 kick @ 1:00 fast as you can go
150 easy @ 2:15

(After the first set of 100s, we had to start over, so we did three extra 100s...)

Technique set:
5x50 with pole @ 1:30
1x50 swim @ 1:00, 4x50 with pole @ 1:30
2x50 swim @ 1:00, 3x50 with pole @ 1:30
3x50 swim @ 1:00, 2x50 with pole @ 1:30
4x50 swim @ 1:00, 1x50 with pole @ 1:30
5x50 swim @ 1:00
Emphasize kick on every 50.

200 cool-down

(Total of 5700 yards, 6000 yards including the mess-up 100s)

My last first day of the season!

AM

Weights

500 swim

500 @ 1:50 base kick
400 @ 1:40 base kick
300 @ 1:30 base kick
200 @ 1:20 base kick
100 @ 1:10 base kick
(Once you don't make it, notify coach and continue.)

100 easy

3x100 @ (fastest interval you could make, for me 'twas 1:30) kick

200 easy



PM

500 swim

5x100 @ 1:45 kick
5x100 @ 1:15 swim
5x100 @ 1:30 IM

100 @ 1:15 swim
2x50 @ :45 fly
200 @ 2:30 swim
100 @ 1:15 swim
2x50 @ :45 back
200 @ 2:30 swim
100 @ 1:15 swim
2x50 @ :45 breast
200 @ 2:30 swim

6x50 @ :50 kick
2x25 @ :30 underwater streamline kick
4x50 @ :50 double arm backstroke
4x25 @ :30 underwater...
4x100 @ 1:30 backstroke
6x25 @ :30 underwater...
...
(this set was to teach us to take things one at a time, and see how far we can make it, not to get overwhelmed by the entire set. We finished the 4x25s, but got no further.)

100 easy

July 8

AM

5x100 @ 1:20
5x100 @ 1:15
5x100 @ 1:10

10x50 @ :50 kick

three rounds (everything is on your own interval, it may seem short, but this is high-quality, high-intensity. Don't go unless you're ready.)

1x25 swim fast w/ankle weights
1x25 kick, no breath w/ankle weights
1x25 kick, no breath "naked"
1x25 swim fast, "naked"
1x25 swim fast, w/fins
1x25 kick, no breath, w/fins
2x50 go 200 pace, but keep the 25 splits as even as possible

100 easy

400, 300, 200, 100 pull @ 1:15 base, neg. split. You determine how fast you want to go.

100 easy

(5200 yards)


PM

1200 skps

4x100 @ 1:30
2x50 @ 1:00
4x100 @ 1:20
2x50 @ 1:00

10x50 @ your own interval:
des1-4, 4&5 are the pace you want to go on the second 50 of your 200.

4x100 @ 1:30
2x50 @ 1:00 drill/swim

300 easy

July 6

AM

5-4-3-2-1 SPKIV (swim, pull, kick, IM, variable)

Three rounds: (The IM roll is by round, round 1-fly/back, 2-back/breast, 3-breast/free)
2x100 @ 1:20 IM roll
200 @ 2:20 kick IM roll
200 @ 2:40 IM

Three rounds:
4x75 @ 1:15 breaststroke: 25 2 kicks per stroke, 25 three kicks, 25 four kicks
2x100 @ 2:40 breaststroke pull with buoy
10x25 @ :40 odds drill, evens swim
100 all out

100 easy

(6000 yards)


PM (long course)

2x 3-2-1

16x50 @ 1:00, 50 kick, 50 swim--keep up the tempo of the kick

10x50 @ 1:00 neg. split

400 pull

4x100 @ charlie's send-off neg. split, but fast as possible!

400 pull

100 easy

(left early to take a test)

(3800 meters)


July 5

10 leg swings
200 free
5 incline push-ups
8x50 @ 5 seconds rest, IM roll
10 leg swings
10x100 @ 1:30, 50 swim, 50 kick

Three rounds:
1x300 @ 3:30 (get faster w/each round, [3:09, 3:05, 3:03])
1x100 @ 2:00 backstroke (Fastest, faster, fast by round)
1x200 @ 2:20 pull, work on tempo
3x50 @ fastest interval you can make kick (:40)
4x50 @ :45 IM roll
1x 2:00 get ready for next round

Three rounds:
4x50 @ :40 IM roll
1x100 @ 1:20 IM
1x400 @ 5:15 pull

1x100 @ 1:15
1x50 @ :35
1x50 @ :30
:30 seconds rest
1x100 @ 1:15
1x50 @ :35
2x25 @ :15
:30 seconds rest
1x100 @ 1:15
1x25 @ :20
3x25 @ :15
:30 rest
1x100 @ 1:15
4x25 @ :15
:30 rest
8x25 @ :15

(we restarted first one, because some people didn't make 50 @ :30, +200 extra yds)


(7700 yards)


July 2

AM

2x 3-2-1 (300 swim, 200 kick, 100 IM)

20x25 @ :30, from the middle, work on flips

12x100 kick. 4@ 1:45, 4 @ 1:30, 4 @ 1:20

9x50 @ :50 IM roll

pulling set:
3x300 @ 3:30
2x400 @ 4:40
1x500 @ 5:50, get faster as it gets longer (i.e., I did 4:45 on the 500)

main set: Pick the fastest interval you can make for 100 free.
3x100 @ fastest time (1:00)
100 easy
2x100 @ fastest time (1:00)

100 easy

(6200)






PM

1200 skps

2x150 @ 2:00
2x150 @ 1:50
2x150 @ 1:40

relay: We had to have 8 people on each relay, and go under 6:50. (I went 50.1, might've left slightly early, who knows?)

2x150 @ 2:00
2x150 @ 1:50
2x150 @ 1:40

relay, AGAIN. Beat time we just went. (didn't quite. I went 50.7)

100 easy

(3300 yards)


July 1

AM

(Lost the workout)

(about 5000 yards?)


PM (long course)

1200 skps

10x50 fly @ 1:00
14x50 @ 1:00 backstroke w/fins, 25 underwater kick, 25 swim

20x200 @ 2:50 freestyle, des 1-4

(6400 meters)

June 30

1200 skps

8x100, 4@ 1:45 kick, 4 @ 1:15 swim

Mini-meet. Swam the 50 (23.5) and the 100 (50.6).


(about 3000 yards)

June 29

800 choice

9x100 kick: 3 @ 1:30, 3 @ 1:25, 3 @ 1:45. Get faster by each group of three.

100 easy

200 build up to IM, i.e., 25 fly, 50 fly, 50 fly 25 back, etc. etc.

6x100 @ 1:15 pull, neg. split

200 swim

Breaststroke drills (about 1000 yards)

(4500 yards)

June 28

AM

1200 skps

8x200, 4 @ 2:45, 4 @ 2:30. 100 kick, 100 backstroke. (Second group of 4 are with fins)

(Some people weren't making intervals, so we started over after the fourth one, +add'l 800)

100 easy

out early. Yay.

(3700 yards)


PM

5-4-3-2-1 (swim, pull, kick, IM, drill)

6x500 @ 6:00 des 1-3, 4-6, last three are pull. (my fastest swim was 5:18, pull 4:55)

100 easy

200 kick, get ready

4x50 ALL OUT kick at your own interval (my fastest was 32.9)

100 easy

birthday get out swim. yay.

(5000 yards)

June 26

4x100 @ 1:30
4x100 @ 1:20
4x100 @ 1:10

500 swim

Main set: ("I-60" = fastest 100 free interval you can make +5. For me, that's 1:10)

1x300 @ 4:00
1x100 @ 1:30 "special" (Dive in, sprint 12.5, flip, race back to the wall, sprint 100 yards, so it's really a 125)
4x100 @ I-60
1x100 @ I-60 -5 seconds
1x200 @ I-60 +5 (per 100) easy
1x300 @ 4:00 pull
1x200 @ 3:00 all out from start
1x100 @ 1:30 "special"
3x100 @ I-60
1x100 @ I-60 -5 seconds
1x200 @ I-60 +10 seconds easy
12x100 @ I-60. Make the odds, race the evens.
1x200 @ 3:00 easy
3x100 @ 1:30 "special"
2x100 @ I-60
1x100 @ I-60 -5
1x500 @ ----- ALL OUT

200 easy

10x50 @ :45 fly

200 easy

(7500 yards)

June 25

300 swim
20 arm swings
300 kick
20 leg swings
300 swim
10 push-ups

6x150 @ your own interval, 75 kick, 50 swim, 25 drill

KICK CIRCUIT:

ankle weights:
1:00 vertical dolphin kick
1x25 underwater dolphin
:30 flutter kick abs, in streamline
1x75 swim, huge kick behind you
:30 kick holding onto wall, big as you can
1x50 kick, no ankle weights, no board, for time.

fins (all from a start):
1x50 underwater
1x50 15 under, 10 swim, both ways.
1x50 10 under, 15 swim, both ways.
des 1-3.

Medicine ball:
50 breaststroke kick, push ball in front of you, focus on line
5x throwdowns
50 breaststroke kick, same as above
20x pushdowns
2x weight vest in dive well, push off bottom, do underwater pull, 7 fast kicks in streamline above surface
1x50 breaststroke from start all out



8x200 pull
(1-2 @ 2:30, 3-4 @ 2:20, 5-6 @ 2:10, 7-8 @ 2:00. Go as far as you can, then once you don't make it, do the rest of the 200s on something you can make.)

Go through the kick circuit again.

100 easy

(4400 yards)




PM

4-3-2-1 spks

8x100 @ 1:15

4x200 @ 2:45 IM

8x100 kick, 4 @ 1:35, 4 @ 1:25

15 minute swim

200 all out for time (1:53.5)

10 minute swim

100 all out for time (51.5)

5 minute swim

50 all out for time (23.6)

100 easy

4x100 @ 1:25 kick

100 easy

(about 6600 yards)

June 24

AM

Three-mile run on your own, but at every three-minute mark, stop, do 10 jumping jacks, 10 push-ups. Continue running.
(The push-ups and jumping jacks count towards the next three minutes, so if it takes you three minutes to do, you'll be stuck there all day.)

I've concluded that anyone who runs marathons are loco.



PM (long course)

1200 skps

6x300 (des 1-3, 1@5:00, 2@ 4:45, 3@ 4:30) 100 kick, 200 pull

8x50 @ 1:00 get ready

Do in any order you want, but get it done in a half hour:
2x50 all out
2x100 all out
200 all out

4x50 @ :50 swim it off

4x100 @ 1:50 kick
4x100 @ 1:45 kick

100 easy

(5000 meters)

June 23

300 swim
20 arm swings/circles
300 swim
20 leg swings
300 swim
10 push-ups

6x150 @ your own interval. 75 kick, 50 swim, 25 drill

Main set:

Fins:
6x50
1-all underwater kick
2- 25 (20 yards under, 5 swim) 25 (15 y. under, 10 swim)
3- 25 (15-10) 25 (10-15)
des 1-3

Ankle Weights:
1:00 vertical dolphin kick
1x25 underwater
30 seconds flutter kick abs
75 swim huge kick
30 seconds kick on wall, big as you can

Medicine ball:
50 breaststroke kick (pushing the ball. Trying to get rid of throwing the hands down under, but more forward)
5x throwdowns (bring ball behind head, then throw down hard as you can)
50 breaststroke kick (as above)
20x pushdowns
1x weight vest in dive well, start at bottom, do underwater pull to surface, 7 quick breaststroke kicks in a streamline (vertical)
50 breaststroke all out for time

June 22

AM

1200 skps

10x100 @ 1:40 kick, des 1-5, 6-10
10x50 @ :50, 3 strokes breast, 3 strokes fly
10x100 @ 1:45 kick IM
10x50 @ :50, 4 strokes back, 3 strokes free, keep line and focus on hip rotation

3x300 @ 3:45 pull

Done!!

(5100 yards)


PM (long course)

Someone left a "present" in the pool, which resulted in a loss of a half-hour of workout time...

1200 skps

10x50 @ 1:00 fly

800 @ 1:45 pace, last 200 IM all out
700 @ 1:45 pace, last 100 kick all out
600 @ 1:45 pace, last 200 IM all out
500 @ 1:45 pace, last 100 kick all out
400 @ 1:45 pace, last 200 IM all out
100 all out kick (ran out of time to finish 3-2-1)

100 easy

June 21

800 warm up

6x100 @ 1:15 swim
12x50 @ :55 kick
10x50 @ :40 swim
5x100 @ 1:45 kick
4x100 @ 1:10 swim
8x50 @ :50 kick
6x50 @ :35 swim
3x100 @ 1:30 kick
2x100 @ 1:05 swim
4x50 @ :45 kick
1x100 @ 1:00 swim
2x50 @ :40 kick

(We messed up or something at about 3x100 @ 1:30 kick, restarted at the 4x100 @ 1:10 swim)

100 easy

(6500 yards)

June 17

800: every third length kick, every fourth length IM

20x50 @ :45, kick w/fins, 2 easy, 2 fast
4x50 @ :45 swim w/fins, 2 easy, 2 fast

8x200 @ 2:30 pull, des 1-4

10x50 @ :45 fly

two rounds:
200 @ 2:20
8x25 @ :30 stroke (1 perfect, 1 fast)
200 @ 2:30
4x50 @ :50 stroke (1 perfect, 1 fast)
200 @ 2:40
8x25 @ :30 stroke (1 perfect, 1 fast)

tight des the 200's 1-3


(6500 yards)

June 16

1200 skps

8x50 @ :45 kick
3x100 @ 1:30 kick
4x50 @:40 kick
1x100 all out kick

3x100 @ 1:30 (swim fast, even though easy interval)
4x25 @ :30 variable (1: half fast, half easy. 2: half easy, half fast. 3: all easy. 4: all fast)
3x100 @ 1:20
4x25 @ :30
3x100 @ 1:10
4x25 @ :30

6x50 ALL OUT from start

200 easy

(3900 yards)