Jays WoW - the Swim Workout of the Week  

Jay's Masters Classes are held Wednesday and Friday mornings at 5:05 am  at the Northwest YMCA.  The fee is $17/month for Y members and will be bank drafted like your membership.  Non members can call the Y to inquire about enrollment/costs.

 

WORKOUT LOG:

(2009 Archive)

 

 

Friday, June 18, 2010

WARM-UP:

S.K.I.P.S.

 

DRILLS:

4 x 75, drill, swim, drill (1 - skate, 2 - zip, 3 - head tap, 4 - back tap)

 

SET:

2 x 100 on 4:00 (SP1)

2 x 100 on 3:00 kick w/ fins

repeat

8 x 100 on 2:00 (EN1)

4 x 100 on 1:30 (EN3)

4  x75 on 1:30 drill/swim/drill as above

 

3,100 YDS

 

Wednesday, June 16, 2010

Warm-Up:

100 S.K.I.P.S.

Set:

1 x 800 as follows

200 swim

100 reverse IM

200 Swim

100 kick, reverse IM

200 ASAP w/ Fins

 

1 x 600 as follows:

100 drill (skate, zipper, zip & roll, dolphin)

200 pull w paddles

100 catch-up

200 pull w/ paddles

 

1 x 400 as follows:

100 - 25 free/25 back, repeat

100 Reverse IM

100 - 25 free/25 back, repeat

100 Reverse IM Kick

 

1 x 200 Swim w/ Fins AFAP

 

4 x 75 on 0:30 rest as follows:

#1 - 25 drill/25 fly/25 sprint

#2 - 25 drill/25 back/25 sprint

#3 - 25 drill/25 breast/25 sprint

#4 - 25 drill/25 free/25 sprint

 

3400 yds

 

Friday, June 11, 2010

Warm-Up:

100 S.K.I.P.S.

Drills:

2 x 25 on 0:40 - Skate - LT/RT

2 x 25 on 0:40 - Zipper - LT/RT

2 x 25 on 0:40 - Zip & Roll

4 x 25 on 0:40 - 6 count kick & Switch

6 x 25 on :40 - Catch Up w/Fins

 

Set:

1 x 500 on 9:00 - Long Stroke/Hold County

1 x 300 on 6:00 - Breathe every 3//5/7 or 2/4/6 by 25's

4 x 25 on 0:40 - one of each stroke

1 x 100 on 3:00 - Free HARD w/Fins

1 x 200 on 8:00 - Kick w/Fins - S/S/B/F by 25', Free/Dolphin by 100's

repeat 2x 

 

3,300 YDS

 

 

Wednesday, June 9, 2010

Warm-Up:

100 S.K.I.P.S.

Drills:

4 x 25 on 0:40 - Catch Up

4 x 25 on 0:40 - Skull/Barrell

4 x 25 on 0:40 - Long Stroke/Back Alternate

 

Set:

20 x 100 on 2:00 (EN2)

 

1 x 100 IM, rest 0:30

4 x 25 on 0:45, 1 of each stroke

1 x 100 on 2:00 IM Kick, rest 0:30

repeat 3x

 

4,000 YDS

 

 

Friday, June 4, 2010

Warm-Up:

100 S.K.I.P.S.

Drills:

2 x 25 on 0:40 - Zipper

2 x 25 on 0:40 - Head Tap

2 x 25 on 0:40 - Back Tap

repeat 2x

 

Set:

5 x 400 at EN2 pace, on 1:00 rest as below

  #1 - Free - Hold Stroke Count

  #2 - Breathe by 3/5/7 or 2/4/6 by 100's

  #3 - 110 Free/100 IM/100 Free/100 IM/100 Free

  #4 - Pull

  #5 - Pull w/Paddles

 

26 x 25 on 0:45 as below

1-4: flutter kick, no fins

5-8: Butterfly

9-12: dolphin kick w/fins

13-16: sprint - back/breast

17-20: sprint - free

21-26: sprint - free w/fins

 

3,450 YDS

 

 

Wednesday, June 2, 2010

Warm-Up:

100 S.K.I.P.S.

Drills:

4 x 25 on 0:40 - Catch Up

4 x 25 on 0:40 - Skull/Barrell

4 x 25 on 0:40 - Long Stroke/Back Alternate

 

Set:

4 x 400 as below

  #1 - Free - Hold Stroke Count

  #2 - 100 Free/100 IM/100 Free/100 IM

  #3 - Kick, S/S/B/F by 25's alternate flutter/dolphin by 100's

  #4 - Descends by 100's (EN1/EN2/EN3/All Out)

 

4 x 50 - Kick w/ Fins

1 x 100 on 2:20 IM

4 x 50 - Pull w/ Paddles

repeat 3x

 

3,900 YDS

 

 

Friday, May 28, 2010

Warm-Up:

100 S.K.I.P.S.

Drills:

2 x 25 on 0:40 - Zipper

2 x 25 on 0:40 - Head Tap

2 x 25 on 0:40 - Back Tap

repeat 2x

 

Set:

1 x 1000 on 20:00- stroke count/long stroke

1 x 600 on 12:00, Negative Split by 300's

repeat 2x

 

4,000 YDS

 

 

Wednesday, May 26, 2010

Warm-Up:

100 S.K.I.P.S.

Drills:

4 x 25 on 0:40 - Catch Up

4 x 25 on 0:40 - Skull/Barrell

4 x 25 on 0:40 - Long Stroke/Back Alternate

 

Set:

4 x 75 on 1:30 Descending

 

1 x 100 on 3:00 at All Out pace

4 x 25 on 0:40 recovery

repeat 5x

 

1 x 200 on 4:00 - Pull Free

2 x 75 on 3:00 back/breast/free

repeat 2x

 

2,800 YDS

 

 

Friday, May 21, 2010

Warm-Up:

100 S.K.I.P.S.

Drills:

2 x 25 on 0:40 - Zipper

2 x 25 on 0:40 - Head Tap

2 x 25 on 0:40 - Back Tap

 

Set:

4 x 100 on 2:45 at Threshold (EN3) pace

1 x 400 on 8:00 at Aerobic (EN1) pace

1 x 200 on 4:00 Kick w/ Fins (S/S/B/F)

1 x 400 on 8:00 at Aerobic (EN1) pace

repeat

 

3,450 YDS

 

 

Wednesday, May 19, 2010

Warm-Up:

100 S.K.I.P.S.

 

Drills:

4 x 25 on 0:40 - Catch-Up

4 x 25 on 0:40 - 25 Skull/25 Barrel

4 x 25 on 0:40 - Long Stroke, Free/Back Alternate

 

Set:

8 x 100 on 2:00 at EN2 pace

1 x 600 on 8:00 - long stroke, hold count

9 x 100 on 2:00 - 2 ea @ EN3 (threshold) + 1 @ EN1 (aerobic), rest 0:30, repeat 3x

1 x 600 on 12:00 pull/paddles/kick by 200's

 

 

Friday, May 14, 2010

Warm-Up:

100 S.K.I.P.S.

 

Drills:

4 x 25 on 0:40 - Catch-Up

4 x 25 on 0:40 - Skull/Barrel

4 x 25 on 0:40 - Free/Back

 

Set:

1 x 400 on 8:00 at SP1 (threshold) pace

1 x 600 on 12:00 at EN2 (anaerobic) pace

1 x 1000 on 20:00 at EN1 (aerobic) pace, break into 200's - swim, pull, paddles, kick, swim

4 x 100 on 2:15 Kick w/ Fins - S/S/B/F

6 x 75 on 2:00, back, breast, free by 25's

 

 

Wednesday, May 12, 2010

Warm-Up:

100 S.K.I.P.S.

 

Drills:

2 x 25 on 0:40 - Catch-Up

2 x 25 on 0:40 - 25 Skull/25 Barrel

2 x 25 on 0:40 - Long Stroke, Free/Back Alternate

 

Set:

4 x 50 on 2:00 All Out (SP1) pace

6 x 25 on 1:00 All Out (SP1) pace

repeat

200 Swim (EN2)

200 Pull

200 Swim (EN2)

200 Pull

200 Kick

repeat

 

  

Friday, May 7, 2010

Warm-Up:

100 S.K.I.P.S.

 

Drills:

2 x 25 on 0:40 - Zipper

2 x 25 on 0:40 - Head Tap

2 x 25 on 0:40 - Back Tap

repeat

 

Set:

8 x 400 on 7:30 at EN1 (aerobic) pace

 

 

Wednesday, May 5, 2010

Warm-Up:

100 S.K.I.P.S.

 

Drills:

4 x 25 on 0:40 - Catch-Up

4 x 25 on 0:40 - 25 Skull/25 Barrel

4 x 25 on 0:40 - Long Stroke, Free/Back Alternate

repeat 4 x

 

Set:

4 x 200 on 4:00 at EN3 (anaerobic) pace

1 x 400 on 8:00 Kick - S/S/B/F at EN1 (aerobic) pace

14 x 100 on 2:00 at EN1 (aerobic) pace

1 x 600 on 12:00 Pull w/Paddles

 

 

Friday, April 30, 2010

Warm-Up:

100 S.K.I.P.S.

 

Drills:

4 x 25 on 0:40 - Catch-Up

4 x 25 on 0:40 - 25 Skull/25 Barrel

4 x 25 on 0:40 - Long Stroke, Free/Back Alternate

repeat 4 x

 

Set:

4 x 100 on 3:00 at EN3 pace

1 x 400 on 8:00 at EN1 pace

1 x 200 at 4:00 Kick Hard w/ Fins

6 x 25 on 1:00 Kick Hard w/o Fins 

 

Cool-Down:

4 x 50 easy Swim

 

 

Wednesday, April 28, 2010

Warm-Up:

100 S.K.I.P.S.

 

Drills:

2 x 25 on 0:40 - Zipper

2 x 25 on 0:40 - Head Tap

2 x 25 on 0:40 - Back Tap

repeat 4 x

 

Set:

5 x 100 at SP1 (threshold pace) on 2:30 rest

   2 x 25 active recovery on rest

10 x 100 at EN1 pace + 0:15 rest

4 x 100 Kick - S/S/B/F

 

 

Friday, April 23, 2010

Warm-Up:

100 S.K.I.P.S.

 

Set:

12 x 100 at EN1 pace on 0:30 rest

4 x 100 at EN2 pace on 1:00 rest

12 x 100 at EN1 pace on 0:30 rest

4 x 100 at EN2 pace on 1:00 0rest

 

Cool-Down:

4 x 50 easy Swim

 

 

Wednesday, April 21, 2010

Warm-Up:

100 S.K.I.P.S.

 

Drills:

4 x 25 on 0:40 - Catch-up

4 x 25 on 0:40 - 25 skull, 25 Barrell

4 x 25 on 0:40 - long stroke free/back alternnating

repeat

 

Set:

1 x 1000 at Aerobic Pace on 1:00 rest

2 x 400 at Anerobic Pace on 1:00 rest

1 x 200 at Max Effort w/ Fins

 

1 x 150 Kick - S/B/F by 50's

4 x 25 on 0:50 Kick w/o Fins (fast)

repeat

 

Cool-Down:

4 x 50 on 1:00 - Drill 25/Swim 25

 

 

Friday, April 16, 2010

Warm-Up:

100 S.K.I.P.S.

 

Drills:

4 x 25 on 0:40 - Catch-up

4 x 25 on 0:40 - 25 skull, 25 Barrell

4 x 25 on 0:40 - long stroke free/back alternnating

repeat

 

Set:

6 x 100 on 2:00 - Anaerobic

4 x 100 on 2:00 - Threshold

4 x 100 on 2:00 - Threshold -0:02

1 x 100 at Max Effort

 

Cool-Down:

4 x 300 on 6:00 - Aerobic

 

 

Wednesday, April 14, 2010

 

 

Friday April 9, 2010

Warm-Up:

100 S.K.I.P.S.

 

Drills:

4 x 50 - 25 Zipper (1/2 LT, 1/2 RT)/25 Finger Tip Drag

 

Set:

6 x 100 at Aerobic Pace on 0:20 rest

4 x 100 at Anerobic Pace on 1:30 rest

2 x 100 at Max Effort on 2:30 rest

 

4 x 50 Kick

1 x 100 IM

4 x 50 Pull w/ Paddles

repeat 4 x

 

 

Wednesday, April 7, 2010

Warm-Up:

100 S.K.I.P.S.

Drills:

12 x 25:

1 & 2: Rotate as unit back to front, hands at side kick

3 & 4: Tap @ Exit

5 & 6: Finger Tip Drag

7 & 8: Head Touch

9 - 12: Full Stroke

 

Set:

3 x 400 on rest 0:20 

3 x 300 Descending by 100's, rest 0:45 between 

3 x 200 Descend each 200 by 1-3 seconds, rest 0:45

3 x 100 Descending by 100's 1-3 seconds, rest 0:30

 

400 Kick, S/S/B/F by 50's - 1st & 3rd Flutter, 2nd & 4th Dolphin

 

 

Friday, April 2, 2010

Warm-Up:

100 S.K.I.P.S.

 

Drills:

Group Drills - Head Position/Breathing

 

Set: STATIONS (10 minutes at each):

#1: 3 x 200 on 0:15 rest

#2: 8 x 50: Pull w/ Paddles on 1:15 interval

#3: 100 IM Kick/100 IM, repeat 2 x

#4: 8 x 50: 25 Kick on Front/25 Kick on Back-Arms at 90 degrees up

#5: 8 x 50 sprint on 1:15 intervals

#6: Stroke Work

 

 

Wednesday, March 31, 2010

Warm-Up:

100 S.K.I.P.S.

 

Drills:

6 x 75 on 0:15 rest

25 Opposite Side Tap

25 Head Touch

25 Full

repeat

 

Set:

12 x 200

#1-3, Aerobic, rest 0:45

#4, 100 IM Kick/100 IM, rest 0:30

#5, 85%, rest 0:45

#6, 95%, rest 0:45

#7-9, Aerobic w/ Paddles & Bouy, rest 0:30

#10, 100 IM Kick/100 IM, rest 0:30

#11, 85%, rest 0:45

#12, 95%, rest 0:45

 

Cool-Down:

3 x 75 drills above

 

Friday, March 26, 2010

Warm-Up:

100 S.K.I.P.S.

 

Drills:

6 x 75 on 0:15 rest

25 Opposite Side Tap

25 Head Touch

25 Full

repeat

 

Set:

1 x 100 Time Trial

 

4 x 100 I.M Kick

6 x 50 Under/Over

Cool-Down:

6 x 75 drills above

 

Wednesday, March 24, 2010

Warm-Up:

100 S.K.I.P.S.

 

Drills:

6 x 75 on 0:15 rest

25 Hands at side kick

25 Finger Tip Drag

25 Fist-to-Full

repeat

 

4 x 100 kick w/fins on 0:20 rest

25 RT Side/25 LT Side/25 Dolphin on Back/25 Sprint Swim, repeat

 

Set:

4 x 400, rest 0:45

#1 - aerobic, hold stroke count

#2 - descend by 100's

#3 - Negative Split by 200's (2nd should be about 5-8 seconds faster)

#4 - 90% Effort

 

8 x 50, rest 0:20 - Goalis 100 pace split

 

Cool-Down:

6 x 75 drill easy

 

Friday, March 19, 2010:

Warm-Up:

100 S.K.I.P.S.

 

Set (2 choices depending on swim level)

4x800 as follows:

#1: 100 Zip & Roll, 300 Free, 100 Zip & Roll, 300 Free

#2: 4 x 50 Free - Hard on 1:30 interval, 200 Pull, 4 x 100 Free - Hard on 1:00 rest

#3: 200 Kick (S/S/B/F), 4 x 50 Under/Over on 0:20 rest, 200 Kick (S/S/B/F), 4 x 50 Kick Hard on 0:30 rest

#4: Swim - Distance Per Stroke

OR

4x600 as follows:

#1: 100 Zip & Roll, 200 Free, 100 Zip & Roll, 200 Free

#2: 3 x 50 Free - Hard on 1:30 interval, 150 Pull, 3 x 100 Free - Hard on 1:00 rest

#3: 200 Kick (S/S/B/F), 2 x 50 Under/Over on 0:20 rest, 200 Kick (S/S/B/F), 2 x 50 Kick Hard on 0:30 rest

#4: Swim - Distance Per Stroke

 

Wednesday, March 17, 2010

  Warm-Up:

100 S.K.I.P.S.

 

Drills:

6 x 75 on 0:20 rest

25 skull (press & release)

25 Double Arm Backstroke

25 Double Entry w/bouy

repeat

 

Set:

3 x 800, rest 1:00

#1 - 300 aerobic, 100 threshold, 300 aerobic, 100 threshold

#2 - aerobic, hold stroke count

#3 - Negative Split by 400's (2nd should be about 10-15 seconds faster)

Cool-Down:

8 x 25 drill/swim easy

 

 

Friday, March 12, 2010

Warm-Up:100 S.K.I.P.S.

 

Drills:

4 x 100 on 0:20 rest

   25 Hands at Side Kick, 25 Zipper, 1/2 LT, 1/2 RT, 25 Catchup, 25 full stroke

   repeat

 

Set:

30 x 100 on Aerobic interval +0:10

 

Cool-Down:

8 x 25 drill/swim

 

 

Wednesday, March 10, 2010

Warm-Up:100 S.K.I.P.S.

 

Drills:

8 x 75 on 0:20 rest

25 Zipper, 1/2 LT, 1/2 RT

25 Finger Tip Drag

25 Catchup

repeat

 

Set:

1 x 500 Swim - hold Stroke Count, rest 1:00

1 x 400 - 100 IM Swim, 100 IM Kick, 100 IM Swim, 10 IM Kick, rest 1:00

1 x 300 - negative split by 100's, rest 0:30

1 x 200 - 90% effort, rest 1:00

6 x 150 (pull w/ Paddles if you want)

   #1 - 65% effort, #2 - 75 to 80% effort, #3 - 90+% effort, #4 - 90% effort, #5 - 75% effort, #6 - 65% effort

 

Cool-Down:

8 x 25 drill from above

 

 

Friday, March 5, 2010

Warm-Up:

100 S.K.I.P.S.

 

Drills:

4 x 25 Zipper

4 x 25 Finger Tip Drag

4 x 25 Double Entry

8 x 25 Free, working on above

 

Set: STATIONS (10 minutes at each):

 

#1: Swim 3 x 225 - 150 Pull w/ Paddles + 75 Pull Fly/Back/Breast, repeat

 

#2: Sprints 2 x 200 Broken - 100, rest 0:05, 75, rest 0:05, 50, rest 0:05, 25, rest 1:30, repeat

 

#3: Swim - 10 minutes, hold stroke count, streamline off wall

 

#4: 8 x 50 w/ Fins - Under/Overs on 1:15

 

Wednesday, March 3, 2010

Warm-Up:

100 S.K.I.P.S.

 

Drills:

6 x 75 on 0:20 rest - 25 Skull (press & release) / 25 Fist-To-Full / 25 Free

Group Recovery Drills

 

Set:

3 x 800

#1 - Hold Stroke Count per 25, if noot, kick to finish

#2 - Descend by 200's

#3 - 400 pull w/ padles, 400 with fins, fast

 

Cool-Down:

8 x 25 Drills

 

 

Friday, February 26, 2010:

Warm-Up:

100 S.K.I.P.S.

 

Drills:

6 x 75 on 0:20 rest - 25 Skull out Front / 25 Double Arm Backstroke / 25 Free

Group Skull Drills

 

Set:

6 x 300 on 0:30 rest

#1 - 100 Free/100 I.M./100 Free

#2 - 100 Free, 50 Double Arm Back, 50 Skull, 100 Free

#3 - 300 Swim, breathing every 3rd & 5th Strokes by 50's

Repeat

 

4 x 150 on 0:40 rest

Evens - Pull, Breathing every 3,5 or 7 by 50's

Odds - Kick - S/B/F by 50's

Wednesday, February 24, 2010

Warm-Up:

100 S.K.I.P.S.

 

Drills:

4 x 100 – 25 Hands at Side Kick / 25 Zipper / 25 Finger Tip Drag / 25 Full

 

Set:

1 x 800 aerobic pace, rest 1:00

1 x 500, negative split by 250's, rest 1:00

3 x 100, descending by 100's, rest 1:00

 

Pace Challenge - hold desired rate for all distances

6 x 25 on 0:05 rest

4 x 50 on 0:05 rest

2 x 100 on 0:05 rest

1 x 200

 

Cool-Down:

Drills

 

Friday, February 19, 2010

Warm-Up:

100 S.K.I.P.S.

 

Drills:

8 x 75 – 25 Finger Tip Drag / 25 Timing Drill / 25 Full

 

Set:

STATIONS (10 minutes at each):

 

#1: KICK 10 x 0:30 vertical + 0:10 hands up + 0:20 rest

 

#2: Drill/Swim: 25 Slow Finger Tip Drag / 25 Timing Drill / 100 Full Stroke, repeat for 10:00

 

#3: 2 x 200 on 5:00

 

#4: I.M. - 4 to 5 x 100, Odd = Drill, Even = Swim

   Fly: Arms w/Flutter Kick

   Back: Handshake

   Breast: 1Pull/2 Kick

   Free: Finger Tip Drag

 

#5: w/Bouy - 25 Skull out front / 25 Breast Pull / 100 Free Pull, repeat for 10:00

 

#6: Power Rack - 3 to 4 reps, then sprint

 

 

 

Wednesday, February 17, 2010

Warm-Up:

100 S.K.I.P.S.

 

Drills:

6 x 75 – 25 Skull / 25 Kick w/ Hands at Side / 25 Swim

Group Drills – Fingertip to Front Entry, Hip Rotation, Catch

 

Set:

1 x 400 swim, rest 0:30

1 x 300 I.M. broken – 100 I.M.Swim / 100 I.M. Kick / 100 I.M. Swim, rest 0:30

1 x 200 Kick – S/S/B/F, rest 0:30

6 x 50 – Under/Over on rest 0:15 each

16 x 25 – 4 of Each Stroke on rest 0:15 each

2 x 300 – Descend by 100’s (70%/80%/90%), rest 1:00

Cool-Down:

8 x 25 Drill

 

 

Friday, February 12, 2010

Warm-Up:

100 S.K.I.P.S.

 

Drills:

10 x 50 as follows:

#1 – Body Position Kick / Full

#2 – Skate / Full

#3 – Zipper / Full

#4 – Catch-Up / Full

#5 – 10 & 2 / Full

Repeat

 

Set:

6 x 200 as follows:

#1 – 150 Swim / 50 Kick on Back

#2 – 100 I.M. / 100 Free

#3 – 100 Dolphin Kick / 100 Swim

Repeat

 

6 x 150 as follows:

#1 & 2 – Breathe every 3/5/7 by 50’s

#3 – Kick (S/B/F)

Repeat

Cool-Down:

100 Swim

100 Kick

100 Drill

 

 

Wednesday, February 10, 2010

Warm-Up:

100 S.K.I.P.S.

 

Drills:

4 x 25 - Fingertip Drag to Front of Entry

1 x 25 - Corkscrew Kick

1 x 25 - Free w/ Hip Rotation

4 x 25 - Middle Pull/Push Through Hips

 

Set:

6 x 100, rest 0:20

1 & 2 - 60% Effort

3 & 4 - 70% Effort

5 & 6 - 80% Effort

 

TIMED EXERCISE – Max Effort

1 x 200, rest 0:15; 1 x 100, rest 0:10; 1 x 100, rest 0:10; 1 x 50, rest 0:05; 1 x 50, done

Take Total Time, Subtract 0:40 (Rest Intervals) to determine approx. 500 yd threshold pace

 

1 x 400 – Swim

1 x 300 Kick (S/S/B/F)

 

Cool-Down:

Drills

 

 

Friday, February 5, 2010

Warm-Up:

100 S.K.I.P.S.

 

Drills:

4 x 25 - Corkscrew Kick Drill

4 x 25 - Fingertip Drag

4 x 25 - Catch-Up

4 x 25 - Corkscrew Kick Drill

6 x 25 - "Grab Barrell"

 

Set:

4 x 100 at aerobic pace, plus 0:15

2 x 200 5 at aerobic pace, plus 0:15

1 x 400 at aerobic pace plus 0:15

1 x 400 at aerobic pace plus 0:15, w/ Paddles if you want

2 x 200 5 at aerobic pace, plus 0:15

4 x 100 at aerobic pace, plus 0:15

 

1 x 300 Kick - 100 Flutter/100 Dolphin/100 Flutter - S/S/B/F by 25's

 

Wednesday, February 3, 2010

Warm-Up:

100 S.K.I.P.S.

 

Drills:

4 x 25 - Concentrate on streamline push-off from wall

4 x 25 - Concentrate on hand not across mid-line

4 x 25 - Concentrate on efficient hand entry

4 x 25 - Corkscrew Kick Drill

6 x 25 - Catch-Up w/ Fingertip Drag

 

Set:

5 x 50 at anaerobic pace, plus 0:05 to 0:10

4 x 25 Drill from above

3 x 100 at anaerobic pace plus 0:05 to 0:10

4 x 25 Drill from above

1 x 200 As fast as possible

4 x 25 Drill from above

 

1 x 300 Kick S/S/B/F by 25's

1 x 300 Pull w/ Paddles

8 x100 - Odds: Free, Evens: I.M.

 

 

Friday, January 29, 2010

Warm-Up:

100 S.K.I.P.S.

 

Drill/Set:

4 x 75 Free Drill

   25 Zipper / 25 Catch-Up / 25 Fist-to-Full

 

1 X 600 Free, rest 0:45 - long stroke, even pace

 

4 x 75 Breast Drill, rest 0:30

   25 Breast Arm w/ Flutter Kick / 25 2 Kick to 1 Pull / 25 Full Stroke

 

1 x 600, rest 0:45 - negative split by 300's

 

4 x 75 Fly Drill

   25 Dolphin Kick w/ Arms at Side / 25 Fly Arms w/ Flutter Kick / 25 Full Stroke

 

4 x 75 Back Drill, rest 0:30

   25 Double Arm / 25 Lane Line Pull / 25 Full Stroke

 

Cool-Down:

150 Kick, Drill, Swim by 25's

 

 

Wednesday, January 27, 2010

Warm-Up:

100 S.K.I.P.S.

 

Drills:

5 x 100 - 25 Skull / 25 Zip-1/2 LT, 1/2 RT / 25 Entry in Front of Shoulder / 25 3+ pause

 

Set:

5 x 300 on 0:30 rest

   #1: Aerobice Pave

   #2: 200 Aerobic, 100 @ 85%

   #3: 100 Aerobic, 200 @ 85%

   #4: 300 @ 85%

   #5: Aerobic

 

1 x 200 Flutter Kick w/ Fins - S/S/B/F, rest 0:20

1 x 200 Dolphin Kick w/ Fins - S/S/B/F, rest 0:20

8 x 25 Kick Fast w/o Fins

 

Cool-Down:

You Choose

 

 

Friday, January 22, 2010

Warm-Up:

100 S.K.I.P.S.

 

Set:

STATIONS (10 minutes at each):

#1: KICK w/ Fins - 100 Flutter on Front, 100 Dolphin on Back, 100 Flutter on Side, 100 Dolphin on Side, 100 I.M Kick, no fins

 

#2: 4 x 100 ALL OUT on 2:30 interval

 

#3: Power Rack - 3x reasonable weight, Sprint 25

 

#4: 12 x 25 I.M. Drills

   Fly: 25 Arms w/Flutter Kick, 25 2 Kick:1 Pull, 25 Full Stroke

   Back: 25 , 25 Handshake, 25 Double Arm

   Breast: 25 Build Pull w/ Flutter Kick, 25 3Kick:1Pull, 25 Full Stroke

   Free: 25 Zipper, 25 Catchup, 25 Skate

 

#5: 10 minute swim, Tarzan every 4th Length

 

#6: 1 x 200 Pull w/ paddles, rest 0:30

      1 x 100 I.M. Pull

      Repeat

 

 

Wednesday, January 20, 2010

Warm-Up:

100 S.K.I.P.S.

 

Drills:

6 x 75 - 25 Skull / 25 Kick / 25 Swim

 

Set:

4 x 100 on interval of threshold pace +0:35

100 recovery swim

4 x 100 on interval of threshold pace +0:25

100 recovery swim

4 x 100 on interval of threshold pace +0:15

 

400 Kick - S/S/B/F

 

Cool-Down:

Breatstroke Drills - Slider, Pull w/Flutter Kick, 1 Pull:3 Kicks

 

 

Friday, January 15, 2010

Warm-Up:

100 S.K.I.P.S.

 

Set:

1 x 800 at aerobic, rest 0:45

1 x 400 kick w/ fins - S/S/B/F, rest 0:45

1 x 200 swim w/paddles at 80% effort, rest 0:45

100 I.M., rest 0:30

100 I.M., rest 0:30

1 x 200 swim w/paddles at 80% effort, rest 0:45

1 x 400 kick w/ fins - S/S/B/F, rest 0:45

1 x 800 at aerobic

 

Cool-Down:

If you want 

 

 

Wednesday, January 13, 2010

Warm-Up:

100 S.K.I.P.S.

 

Drills:

4 x 75 - 25 zipper / 25 Skull in front / 25 Free

 

Set:

3 x 200 descending on your pace interval

1 x 200 kick w/ fins - S/S/B/F

1 x 600, 200 pull, 400 pull w/ Paddles

16 x 25, 4 oof each stroke, rest 0:15

1 x 200 kick w/ fins - S/S/B/F

 

Cool-Down:

4 x 75 -  25 zipper / 25 Skull in front / 25 Free

 

 

Friday, January 8, 2010

Warm-Up:

100 S.K.I.P.S.

 

Set:

3 x 100 I.M., rest 0:30

4 x 75 - 25 Dolphin Kick / 25 Fly Arms w/ Flutter Kick / 25 Fly, rest 0:20 4 x 50 - Dolphin Kick, rest 0:20 4 x 25 - Fly Sprint, rest 0:30

3 x 100 I.M., rest 0:30

4 x 75 - 25 Backstroke Kick / 25 Lane Line Drill / 25 Back, rest 0:20 4 x 50 - Backstroke Kick, rest 0:20 4 x 25 - Backstroke Sprint, rest 0:30

3 x 100 I.M., rest 0:30

4 x 75 - 25 Breast Kick / 25 Build Breast Pull w/ Flutter Kick / 25 Breast, rest 0:20 4 x 50 - Whip Kick, rest 0:20 4 x 25 - Breast Sprint, rest 0:30

3 x 100 I.M., rest 0:30

4 x 75 - 25 Free Kick / 25 Hip & Hands (tube rotation) / 25 Free, rest 0:20 4 x 50 - Free Kick, rest 0:20 4 x 25 - Free Sprint, rest 0:30

 

Cool-Down:

150 - Kick/Swim

 

 

Wednesday, January 6, 2010

Warm-Up:

100 S.K.I.P.S.

 

Drills:

6 x 75 - 25 skull, 25 fist to full, 25 hand-out "Tarzan"

 

Set:

3 x 400 - Aerobic pace + 0:20

2 x 400 - Anaerobic pace + 0:30

1 x 400 - All Out

 

Cool-Down:

4 x 100 Kick w/ Fins - S/S/B/F

   Odd- Flutter

   Even - Dolphin