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)