Jays WoW - the Swim Workout of the Week  

 

2009 WORKOUT LOG:

 

Wednesday, December 30, 2009

Warm-Up:

100 S.K.I.P.S.

 

Drills:

4 x 100 - 25 skull, 25 kick, 25 drill, 25 swim

 

Set:

8 x 100 - Aerobic pace + 0:20

4 x 200 - Aerobic pace + 0:30

2 x 400 - Aerobic + 0:40

 

 

Monday, December 28, 2009 (schedule change due to Christmas on Friday)

Warm-Up:

100 S.K.I.P.S.

 

SET:

Make up your own

 

 

Wednesday, December 22, 2009

Warm-Up:

100 S.K.I.P.S.

 

SET:

STATIONS (10 minutes at each):

#1: 6 x 50 - Odds = Double Arm Backstroke, Evens = Breast Pull w/ Flutter Kick

#2: 3 x 100 ALL OUT on 3:00 interval

#3: 6 to 7 x 75

   a. skull front, skull side, skull back

   b. zipper, zipper & roll, fist to full

   c. Full swim

   Repeat

#4: 10 x 25 Sprint on 1:00 interval - 2 Fly, 2 Back, 2 Breast, 4 Free

#5: 10 minute swim - hold stroke count

#6: 4 to 5 x 100 kick, rest 0:20

   Odd - Flutter on front w/ fins, no board

   Evens - dolphin on back w/ fins 

 

 

Monday, December 21, 2009 (schedule change due to Christmas on Friday)

Warm-Up:

100 S.K.I.P.S.

 

Drills:

4 x 75 - 25 skull, 25 kick, 25 swim

 

Set:

4 x 400, rest 1:30

   #1 - Aerobic

   #2 - Aerobic

   #3 - Anaerobic

   #4 Anareobic

 

4 x 200, rest 0:45

   #1 - Swim w/ Paddles

   #2 - kick S/S/B/F by 50's

   #3 - Swim w/ Paddles

   #4 - kick S/S/B/F by 50's

 

4 x 100 - I.M., rest 1:00

 

Cool-Down:

8 x 25, rest 0:20

   #1 - Zipper

   #2 - Catchu-Up

   #3 - Recovery Pause

   #4 - Full Stroke

   Repeat

 

 

Friday, December 18, 2009

Warm-Up:

100 S.K.I.P.S.

 

SET:

STATIONS (10 minutes at each):

#1: 6 x 75 - 25 skull (front), 25 kick (hands at side), 25 Drill (Zip/Entry, Underwater pull)

#2: 10 x 25 sprints on 1:00 interval - All Out Effort

#3: 6 to 8 each - 30 sec vertical kick, 25 flutter kick, 25 Dolphin kick, rest 0:20

#4: 10 min swim - work the walls, hold stroke count (can pull w/ paddles for last 5 mins)

#5: 4 x Rack, 2 to 3 s5 sprints

#6: 3 to 4 x 150 non free IM - 25 kick, 25 swim x Fly, Back, Breast, repeat

 

 

Wednesday, December 15, 2009

Warm-Up:

100 S.K.I.P.S.

 

Set:

2 x 200 swim as below - rest 0:30

   50 swim, 50 flutter kick, 50 drill, 50 dolphin kick

8 x 200

   #1-3: hold stroke count, aerobic pace, rest 0:15

   #4-6: descending by 200's. rest 0:30

   #7-8: hard w/ fins as fast as possible, rest 1:00

 

6 x 25 butterfly w/ fins, rest 0:30

6 x 25 freestyle w/ fins, rest 0:30

4 x 100 IM kick, rest 0:20

 

Cool-Down:

8 x 25, rest 0:20

   Odds - Drill

   Evens - Swim

 

 

Friday, December 11, 2009

Warm-Up:

100 S.K.I.P.S.

 

SET:

STATIONS (10 minutes at each):

#1: Block Starts & Sprints w/ Jay

 

#2: I.M. Set - 75's of each non-fly until time is up

   Fly - 25 dolphin kick arms at side, 25 fly arms w/ flutter kick, 25 full fly

   Back - 25 handshake, 25 lane line pull, 25 backstroke

   Breast - 25 build to full w/ flutter kick, 25 2 kicks to 1 pull, 25 breaststroke

 

#3: 8 x 50 - Under/Overs w/ Fins on 1:15 interval

 

#4: 10 minute swim

 

#5: 3 x 200 on 0:20 rest

   #1 = 100 @ 60%, 100 @ 85%

   #2 - 100 @ 85% , 100 @ 60%

   #3 = 200 @ 85%

 

#6: Power Rack - 3 times up with a weight that allows as fast as possible, 3 x 25 sprints 

 

 

Wednesday, December 9, 2009

Warm-Up:

100 S.K.I.P.S.

 

Set:

20 to 30 x 100 depending on what you can get in 1 hour based on your interval

    Interval = 100 aerobic time + 0:20

 

Cool-Down:

As you want

 

 

Friday, December 4, 2009

Warm-Up:

100 S.K.I.P.S.

 

Set:

15 x 100 on interval of your aerobic pace plus 0:20

Practice block starts for Masters Meet

 

Cool-Down:

As you want

 

 

Wednesday, December 2, 2009

Warm-Up:

100 S.K.I.P.S.

 

Drills:

4 x 100 Free, rest 0:30

   25 Skull

   25 kick

   25 drill

   25 swin

 

Set:

6 x 400 rest 1:00

   1 & 2 - Aerobic

   3 & 4 - Aerobic less 8 to 12 seconds for 400

   5 & 6 - 95% effort

 

Cool-Down:

6 x 75, rest 0:20

   Odds - kick w/ fins

   Evens - 25 skull, 25 kick, 25 non-free stroke

 

 

Friday, November 27, 2009

Warm-Up:

100 S.K.I.P.S.

 

SET:

STATIONS (10 minutes at each):

#1: KICK: 1 x 200 - S/S/B/F, rest 0:30; 4 x 25 Hard on 0:30 rest

#2: 7-8 x 50 on 0:30 rest - Long walls, hold breathing pattern

#3: 10 minute swim - aerobic pace

#4: 1 x 100 I.M., rest 0:40; 4 x 25 Each Stroke on 0:30 rest

#5: Power Rack - 4x then couple of 25 yds Sprints

 

 

Wednesday, November 25, 2009

Warm-Up:

100 S.K.I.P.S.

 

Drills:

12 x 25 Drill - Freestyle

Catch-Up, Zip & Roll, Pocket, Accelerate Through, Finger Tip

 

8 x 75 Pull on 0:30 rest

   Odd - free w/ amkles crossed

   Even - back/breast/free

 

Set:

4 x 100 on aerobic interval plus 0:15

2 x 200 on aerobic intervals plus 0:15

1 x 400 at aerobic pace

8 x 50 on 0:30 rest

   Odd- easy, long off the walls

   Evens - all out

 

Cool-Down:

150 - 25 Drill/25 ick, repeat

 

 

Friday, November 20, 2009

Warm-Up:

100 S.K.I.P.S.

 

SET:

STATIONS (10 minutes at each):

#1: Stroke Work - Zip, Zip & Roll, Hand Entry, Catch, Power, Finish

#2: 6 to 7 x 75 on 0:20 rest, Kick w/ Fins- Odds Flutter (S/B/F), Evens Dolphin (S/B/F)

#3: 3 to 4 x 150 on 0:20 rest - work on wall in and out, streamline

#4: 7 x 50 on 1:30 at 85% effort (fast & controlled)

#5: 12 x 25 on 0:15 rest - Drill/Kick/Swim, 1) Fly 1-3, 2) Back 4-6, 3) Breast 7-9, 4) Free 10-12

#6: Power Rack - 3x then 3 to 4 50 yds Sprints on 0:30 rest

 

 

Wednesday, November 18, 2009

Warm-Up:

100 S.K.I.P.S.

 

Drills:

4 x 75 Freestyle on 0:20 rest

25 Skull, 25 Kick, 25 Drill - repeat

 

Set:

24 x 100 on Intervals of:

   1-8: Aerobic pace + 0:15

   9-12: Anaerobic (Aerobic less ~3 seconds) + 0:15

   13-16: Threshold (Aerobic less ~5 to 7 seconds) + 1:00 minute

   17-20: Aerobic + 0:15

   21-24: Kick w/ Fins on 0:30 rest, S/S/B/F, repeat

 

 

Friday, November 13, 2009

Warm-Up:

100 S.K.I.P.S.

 

SET:

STATIONS (10 minutes at each):

#1: Stroke Work - Zip, Zip & Roll, Hand Entry, Catch, Power, Finish

#2: 6 to 7 x 75 on 0:20 rest, Kick w/ Fins- Odds Flutter (S/B/F), Evens Dolphin (S/B/F)

#3: 3 to 4 x 150 on 0:20 rest - work on wall in and out, streamline

#4: 7 x 50 on 1:30 at 85% effort (fast & controlled)

#5: 12 x 25 on 0:15 rest - Drill/Kick/Swim, 1) Fly 1-3, 2) Back 4-6, 3) Breast 7-9, 4) Free 10-12

#6: Power Rack - 3x then 3 to 4 50 yds Sprints on 0:30 rest

 

 

Wednesday, November 11, 2009

Warm-Up:

100 S.K.I.P.S.

 

Drills:

16 x 25 Drills:

4 Freestyle                 4 Backstroke         4 Breaststroke                        4 Butterfly

Hands at Side Kick      Handshake            Breast Pull w/ Flutter Kick      Dolphin hands at side

Finger Tip Drag           Lane Line Pull       Kick onBack                         Fly Arms w/ flutter kick

Catch-Up                    3 and pause           2 kick to 1 pull                      Full stroke

Full Stroke                  Full Stroke             Full Stroke                           Full Stroke

 

3 x 75 skull, kick, swim on 0:20 rest

   Skull: hands at front, hands at side, hands at back

   Kick: flutter, dolphin, breast

   Swim: Streamline off walls.

 

Set:

5 x 400

   1 - Aerobic Pace - long walls streamline, rest 0:40

   2 - Negative Split by 200's, rest 0:45

   3 - Anaerobic Pace, rest 1:00

   4 - 200 Kick (50 dolphin, 50 free, repeat), 100 I.M., 4 x 25 sprint on 0:20 rest, rest 1:00

   5 - Pull w/ Paddles

 

 

Friday, November 6, 2009

Warm-Up:

100 S.K.I.P.S.

 

SET:

STATIONS (10 minutes at each):

#1: Stroke Work - Zip, Zip & Roll, Hand Entry, Catch, Power, Finish

#2: 6 to 7 x 75 on 0:20 rest, Kick w/ Fins- Odds Flutter (S/B/F), Evens Dolphin (S/B/F)

#3: 3 to 4 x 150 on 0:20 rest - work on wall in and out, streamline

#4: 7 x 50 on 1:30 at 85% effort (fast & controlled)

#5: 12 x 25 on 0:15 rest - Drill/Kick/Swim, 1) Fly 1-3, 2) Back 4-6, 3) Breast 7-9, 4) Free 10-12

#6: Power Rack - 3x then 3-4 Full Out Sprints on 0:30 rest

 

 

Wednesday, November 4, 2009

Warm-Up:

100 S.K.I.P.S.

 

Drills:

8 x 25: Drill-rest 0:20

   25 Zip/25 Zip & Roll/25 Deep front catch/25accelerate, repeat

 

Set:

5 x 100 All-Out for time on 5:00 inteerval - do active recovery

3 x 400 on 0:40 rest

   1 - Stroke Count

   2 - Breathing Pattern - up to 3, 4 or 5 strokes per breath, challenge yourself

   3 - Pull w/ Paddles - ork Catch and Pocket

 

 

Friday, October 30, 2009

Warm-Up:

100 S.K.I.P.S.

 

SET:

STATIONS (10 minutes at each):

#1: 8 x 50 w/ Fins on 0:15 rest: 25 Streamline Kick/25 Sprint, #1-4 Freestyle, #5-8 Backstroke

#2: 12 x 25 on 0:20 rest: 1-3 Butterfly, 4-6 Backstroke, 7-9 Breaststroke, 10-12 Freestyle

#3: 10 Minute Swim - Long, Distance per Stroke, option w/ Paddles

#4: 4 to 5 x 100 on 0:20 rest: Breath every 3, 5, 7 & 9 strokes by 25's

#5: 30 second vertical kick w/ last 10 secconds hands up, then swim 50 freestyle, rest 0:15, repeat for 10 min

 

Wednesday, October 28, 2009

Warm-Up:

100 S.K.I.P.S.

 

Drills:

4 x 25 Breaststroke: 25 Breast Pull w/ Flutter Kick/25 2 Kicks per 1 pull/25 Full Stroke/25 Full Stroke

4 x 25 Butterfly: 25 Dolphin Kick w/ Hands at Side/25 Fly Arms w/Flutter Kick/25 Full/25 Full

4 x 25 Freestyle: 25 Zip & Roll/25 Catch-Up/25 High Elbow/25 Underwater Pull

Backstroke Drills as a Group

 

SET:

6 X 400 ON 0:45 rest

   #1 - Stroke Count, Long

   #2 - w/ Paddles

   #3 - Kick: S/S/B/F - Odd, Flutter/Even, Dolphin by 50's

   #4 - Descend by 100's

   #5 - 200 Free w/ 2 x 100 I.M.

   #6 - at 85% Effort

 

Cool-Down:

6 x 25 drill/swim

 

 

Friday, October 23, 2009

Warm-Up:

100 S.K.I.P.S.

 

SET:

STATIONS (10 minutes at each):

#1: Power Rack - 4 reps, then sprint 4 x 25 at same intensity

#2: 4 x 100 Hard w/ 50 activery recovery between

#3: 8 x 50 on 0:20 rest, Under/Over

#4: 10 Minute Swim

#5: 8 x 50 Kick - Odds Free, Evens Dolphin

 

Wednesday, October 21, 2009

Warm-Up:

100 S.K.I.P.S.

 

Drills/Set:

4 x 75 Freestyle: 25 Zip & Roll/25 Catch-Up/25 Fist to Full

 

1 x 400 Swim - Free

 

4 x 75 Breaststroke: 25 Pull w/ Flutter Kick/25 2 kick per 1 Pull/25 Full Stroke

 

1 x 400 Free w/ Every 4th Length Breaststroke

 

4 x 25 Butterfly: 25 Dolphin Kick w/ Hands at Side/25 fly Arms w/ Flutter Kick/25 Full Stroke

 

1 x 400 By 100's with 2nd & 4th I.M.

 

16 x 25: 4 of Each Stroke on 0:45 to 1:00 interval

 

Cool-Down:

200 Kick

 

 

Friday, October 16, 2009

Warm-Up:

100 S.K.I.P.S.

 

Drills:

4 x 75 Freestyle:

   25 Skull

   25 Kick

   25 Drill

   Repeat

 

Set:

STATIONS (10 minutes at each):

#1: Power Rack - 4 reps, then sprint 4 x 25 at same intensity

#2: 10 x 50 on 1:00, #1-4 Hard, #5 Easy, repeat

#3: 5 x 100 I.M.

#4: 10 Minute Swim - Long, Distance per Stroke

#5: 5 x 100 Kick - S/S/B/F

 

Cool-Down:

Your Choice

 

 

Wednesday, October 14, 2009

Warm-Up:

100 S.K.I.P.S.

 

Drills:

4 x 75 Freestyle:

   25 Skate

   25 Zipper

   25 3 + Roll

   Repeat

 

4 x 75 Butterfly:

   25 Dolphin Kick on Front

   25 Fly Arms, Flutter Kick

   25 Full Fly Stroke

   Repeat

 

Set:

1 x 800: 300 Free, Long Stroke, 100 I.M, repeat, rest 1:00

1 x 600: 100 Flutter Kick S/S/B/F, 100 Dolphin Kick S/S/B/F, repeat 3x, reat 1:00

1 x 400: Descend by 100's, rest 1:00

1 x 200: 2 x 100 I.M., rest 1:00

1 x 100: Hard, rest 1:00

 

Cool-Down:

4 x 50 Drill - 25 Drill, 25 Kick, rest 0:30, repeat

 

 

Friday, October 9, 2009

Warm-Up:

100 S.K.I.P.S.

 

Drills:

4 x 75:

   25 Skate

   25 Zip & Roll

   25 3 + Pause

   Repeat

 

Set:

2 x 300 Pull w/ Paddles, rest 0:20

2 x 200 Distance per Stroke, rest 0:20

2 x 100 Fast, rest 0:30

4 x 50 Fast w/ Paddles, rest 0:30

 

1 x 600 swim

 

Cool-Down:

50 Swim

50 Kick

50 - 25 Breast/25 Back

 

Wednesday, October 7, 2009

Warm-Up:

100 S.K.I.P.S.

 

Drills:

4 x 75:

   25 Skate

   25 Zip & Roll

   25 3 + Pause

   Repeat

 

Set:

1 x 1,000 for time

 

1 x 600 swim

 

Cool-Down:

50 Swim

50 Kick

50 - 25 Breast/25 Back

 

 

Friday, October 2, 2009

Warm-Up:

100 S.K.I.P.S.

 

Drills:

4 x 75 - Breast:

   25 Pull w/ Flutter Kick

   25 1 Pull for Every two Whip Kicks

   25 Full Stroke

   Repeat

 

4 x 75 - Butterfly:

   25 Hands at Side Kick

   25 Fly Arms, Flutter Kick

   25 Full Stroke

   Repeat

 

Set:

4 x 500

   2 x 25 Skull, rest 0:20

   1 x 50 Dolphin Kick on Back, rest 0:20

   1 x 100 Flutter Kick - S/S/B/F, rest 0:20

   1 x 100 I.M., rest 0:30

   1 x 200 Swim

   Repeat 

 

Cool-Down:

as you please

 

 

Wednesday, September 30, 2009

Warm-Up:

100 S.K.I.P.S.

 

Drills:

6 x 75:

   25 Breast Pull w/ Flutter Kick

   25 1 Breast Pull for Every two Whip Kicks

   25 Full Breast Stroke

   Repeat

 

Butterfly drills together

 

Set:

3 x 400

   #1: Aerobic Pace - Hold Stroke Count

   #2: Descend By 100's

   #3: 200 Pull, 100 I.M., 100 Kick - S/S/B/F

 

3 x 300

   #1: Kick S/S/B/F - 100 Free/100 Dolphin/100 Free

   #2: 3 x 200 I.M.

   #3: Descend by 100's

 

Cool-Down:

200 - 50 Swim/50 Kick/50 Pull/50 Swim

 

 

Friday, September 25, 2009

Warm-Up:

100 S.K.I.P.S.

 

Drills:

8 x 50:

   Front Skull / Swim

   Feet First Skull / Swim

   Feet First Overhead Skull / Swim

   Fist / Swim

   Repeat

 

Breast Stroke drills together

 

Set:

3 x 800

   #1: Skate 25 / Zip 25 / 3+Pause / Full / 300 Swim / 100 Drills / 300 Swim, every 4th length Breast Stroke

   #2: 300 Kick / 300 as Back 25/Breast 25/Free 25, repeat 4 times / 200 Swim

   #3: 400 Kick as 200 dolphin S/S/B/F + 200 Flutter S/S/B/F / 400 Swim

 

Cool-Down:

as you please

 

 

Wednesday, September 23, 2009

Warm-Up:

100 S.K.I.P.S.

 

Drills:

4 x 100:

   25 Skate

   25 Middle Skull

   25 1-Arm

   25 3+Skate (Hip / Hand)

    Repeat

 

Set:

20 x 100 on 0:20 rest

   #1-10: Aerobic Pace, Hold Stroke Count, rest 0:20

   #11-15: Kick - Side/Side/Back/Front

      Odds - Flutter, Evens - Dolphin

   #16-20: Descend (Each Faster than last)

 

Cool-Down:

200 Easy - 25 Drill/25 Swim x 8

 

 

Wednesday, September 16, 2009

Warm-Up:

100 S.K.I.P.S.

 

Drills:

5 x 100:

   25 Skull

   25 Skate

   25 Zipper

   25 3+Skate (Move hip to start press)

    Repeat

 

Set:

5 x 200 on 0:30 rest

   #1: Threshold

   #2: 150 Threhold/50 Easy

   #3: 100 Threshold/100 Easy

   #4: 50 Threshold/150 Easy

   #5: Threshold

 

5 x 100: All Out, Rest 1:1

 

Cool-Down:

6 x 75 Kick - Side/Back/Front

   Odds - Flutter

   Evens - Dolphn

 

 

Friday, September 11, 2009

Warm-Up:

100 S.K.I.P.S.

 

Drills:

4 x 100:

   25 Body Position Kick

   25 Miiddle Skull

   25 Double Arm Pull

   25 3+Skate (Move hip to start press)

 

Set:

3 x 800:

   #1: 400 Swim - Aerobic Pace / 200 Kick w-Fins / 200 Descend to Hard

   #2: 400 Swim (hold stroke count each length) / 2 x 100 I.M. / 8 x 25 Hard on 0:20 rest

   #3: 400 Pull w-Paddles (Hold water) / 4 x 100 Descending on 0:20 rest 

 

Cool-Down:

200 Easy - 50 Kick, 25 Drill, 25 Swim, repeat

 

 

Wednesday, September 9, 2009

Warm-Up:

100 S.K.I.P.S.

 

Drills:

6 x 75: 25 Double Arm Backstroke / 25 of 4 strokes Back-4 Strokes Free, repeat / 25 Ankles Crossed Swim

Together Drills

 

Set:

20 x 100

   1-4: Descend to Hard

   5: Drill

   6-8: Hold Rate of #1 Pace on 0:05 rest

   9: Drill

   10-12: Hold Rate of #2 Pace on 0:10 rest

   13: Drill

   14-16: Hold Rate of #3 Pace on 0:15 rest

   17: Drill

   18-20: Hold Rate of #4 Pace on 0:20 rest

  

Cool-Down:

200 Kick - 100 Free/100 Dolphin

 

 

Friday, September 4, 2009

Warm-Up:

100 S.K.I.P.S.

 

Set:

6 x 400 on 0:30 rest:

   #1: 300 Aerobic/100 Anaerobic

   #2: 300 Anaerobic/100 Aerobic

   #3: 300 Kick/100 Drill

   #4: 400 Build, Each 100 faster

   #5: Negative Split

   #6: 300 Kick/100 Drill

 

12 x 25 on 0:20 rest:

   3 Hard - Free

   1 Easy Non-Free

   repeat 3 x

 

Cool-Down:

100 Easy Drill/Swim

 

TOTAL = 3,300 yds

 

Wednesday, September 2, 2009

Warm-Up:

100 S.K.I.P.S.

 

Drills:

4 x 100 - Boody Position Kick 25/ Skate 25 / Zipper 25 / Catch-Up 25

 

Set:

2 x 600

   #1: 200 Aerobic, 100 Drills Above, 200 Anaerobic, 100 Drills Above

   #2: Negative Split

 

12 x 50:

   1-4: Aerobic on 0:05-0:10 rest

   5-8: Anaerobic on 0:10-0:15 rest

   9-12: Threshold on 0:15-0:20 rest

 

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

4 x 50 Kick w/o Fins, Build, rest 0:15

8 x 25 Kick fast, rest 0:20

 

Cool-Down:

1 x 200 Easy Drill/Swim

 

TOTAL = 3,500 yds

 

 

Wednesday August 26 & Friday August 28, 2009

No Class - Pool Closed for Maintenance

 

 

Friday, August 21, 2009

Warm-Up:

100 S.K.I.P.S.

 

Drills:

6 x 75 - Skull 25 / Catch-Up 25 / Swim 25

 

Set:

1 x 100 Long Aerobic

1 x 200 Aerobic

1 x 300 Decending by 100's

1 x 400 Negative Splits

1 x 400 Pull with Paddles

1 x 300 Descending by 100's

1 x 200 Negative Split

1 x 100 Easy

 

Cool-Down:

1 x 300 Kick with Fins Side, Back, Front

 

 

Wednesday August 19, 2009

Warm-Up:

100 S.K.I.P.S.

 

Drills:

4 x 100 - ODDS: 25 Skate / 25 Swim

               EVENS: 25 Catch-Up / 25 Swim

Set:

Challlenge Yourself - Pick an interval and try to hold It.

30 x 100 or 25 x 100 or 20 x 100 1650 Broken

    

Cool-Down:

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

 

 

Wednesday, August 12, 2009

Warm-Up:

100 S.K.I.P.S.

 

Drills:

4 x 25 Kick w/ Arms at Side

4 x 25 Zipper

4 x 25 Zip & Roll

4 x 25 Full Stroke

 

Drills Together

 

Set:

3 x 500, rest 0:30 Between

   #1 Easy (Aerobic Pace 50-60% of Max Effort)

   #2 Anaerobic (65-75% of Max Effort)

   #3 Threshold (85% of Max Effort)

 

150 Pull w/ paddles, Ankles Crossed, rest 0:20

150 Kick - 50 each Side/Back/Front, rest 0:20

Repeat 3x

 

Cool-Down:

10 x 25 - Technique Work

 

 

Friday, August 7, 2009

Warm-Up:

100 S.K.I.P.S.

 

Drills:

4 x 100 - 25 RT Arm / 25 LT Arm / 25 Catch-Up / 25 Swim

 

Set:

1650 Broken

   Aerobic: 275 / 250 / 225

   Anaerobic: 200 / 175 / 150 /125 on 0:10 rest

   Threshold: 100 / 75 / 50 / 25 on 0:20 rest

 

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

 

Cool-Down:

100 Easy

 

 

Wednesday, August 5, 2009 Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

Drills:

8 x 75

ODDS: 25 Skate / 25 Zip & Roll / 25 Recvoery Pause

EVENS: 25 Double Arm Backstroke / 25 :Doggie Paddle" (tarzan w/ underwater recoovery) / 25 Fist to Open

 

SET:

400 Swim @ Anaerobic Pace

3 x 100 at Max Pace on 1:00 rest

300 Swim @ Anaerobic Pace

3 x 100 at Max Pace on 1:00 rest

200 Swim @ Anaerobic Pace

3 x 100 at Max Pace on 1:00 rest

100 Swim @ Anaerobic Pace

3 x 100 at Max Pace on 1:00 rest

 

Cool-Down:

150 Easy Friday, July 31, 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

8 x 50

   1-4: Skate 25/ Swim 25

   5-8: Zipper 25 / Swim 25

 

Drills:

All together - Body Position, Grab, Press, Rotate

 

Set:

5 x 200 fast on 0:15 rest.  Take total time and subtract 1:00 for the rests and compare to your 1000 yds time trial time.

  

8 x 50 Pull w/ paddles & ankles crossed

 

1 x 300 Kick w/fins

 

10 x 25 Sprint

   ODDS: Non-Free Stroke

   EVENS: Free

 

Cool Down:

1 x 150 - your choice

 

 

Wednesday, July 29, 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

6 x 75 - Skate 25 / Zip 25 / Full 25

 

Drills:

All together - Position, Grab, Press, Rotate

 

SET:

1100 Swim, Broken

   500 - Aerobic on 0:20 rest

   300 - Anaerobic on 0:40 rest

   200 - Threshold on 1:00 rest

   100 - Maximum Effort

 

10 x 50

ODDS - 25 Skate / 25 Full Stroke

EVENS - 25 Zipper / 25 Full Stroke

 

1 x 400 Pull w/ Paddles, every 4th length do backstroke

 

10 x 25 w/ Fins

ODDS - sprint kick underwater

EVENS - sprint free

 

Cool-Down:

150 easy

 

 

 

Friday, July 24, 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

Drills:

4  x 100: 25 Kick / 25 Swim / 25 Drill / 25 Swim

 

Set:

28 x 50 (Fast depending on ability = on 0:50, or 1:00 or 1:10, Easy = 1:30)

1 Fast

1 Easy

2 Fast

1 Easy

3 Fast

1 Easy

4 Fast

1 Easy

Repeat

 

1 x 200 Broken

   100 w 50 Breathing Every 3rd Stroke & 50 Breathing Every 5th Stroke

   50 Build

   50 Hard

 

1 x 100: 25 Kick Underwater Fast / 25 Easy Swim / 50 Breathe every 5th Stroke

 

Cool Down:

1 x 200 - Pull w Paddles

Repeat

 

TOTAL = 3,000 YDS

 

 

Wednesday, July 22, 2009

Warm-Up:

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

Drills:

6 x 75: 25 Zipper / 25 Skate w/ 3 kick / 25 Full Stroke

   Repeat 6x

 

Set:

3 x 800

   #1: Aerobic

   #2: Negative Split 400's

   #3: 4 x 200 on 0:30 rest, hold best 200

 

Cool Down:

6 x 25 Drill

 

TOTAL = 3,500 YDS

 

 

Friday, July 17, 2009  

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

Drills:

6 x 75

   #1: 25 Feet First Skull / 25 Kick / 25 Drill

   #2: 25 Overhead Feet 1st Skull / 25 Kicking – Breathing / 25 Drill

   #3: 25 Front Skull / 25 Kick – Breathing / 25 Drill

   Repeat

 

Set:

4 x 50 Anaerobic

1 x 200 Aerobic

6 x 50 Aerobic

1 x 300 Anaerobic

8 x 50 Anaerobic

1 x 400 Aerobic

10 x 50 Aerobic

1 x 600 Anaerobic

 

Cool Down:

Lazy River & Slides

 

TOTAL = 3,850 YDS

 

Friday, July 10, 2009  

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

Set:

10 x 50 at Aerobic Pace w/ 0:10 rest

1 x 400 at Aerobic Pace w/ 0:45 rest

8 x 50 at Anaerobic Pace w/ 0:15 rest

1 x 300 at Anaerobic Pace w/ 0:45 rest

6 x 50 at Aerobic Pace w/ 0:10 rest

1 x 400 at Aerobic Pace w/ 0:45 rest

6 x 50 at Anaerobic Pace w/ 0:15 rest

1 x 200 as fast as possible

 

Cool Down:

4 x 100 - Kick w/ Fins - S/S/B/F, rest 0:20

4 x 150 pulls w/ Paddles, rest 0:20

 

TOTAL = 4,300 yds    100

     

 

Wednesday, July 8, 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

3 x 100

   25 Hands at Side

   25 Skate

   25 Zip (1/2 Rt, 1/2 Lt)

   25 Zip & Roll

   Repeat 3 x

 

Set:

3 x 300 All Out (record your times)

 

Cool-Down:

12 x 50

   #1 - Drill/Swim

   #2 - Kick

   #3 - Backstroke/Breaststroke

   #4 - Catch-Up

   Repeat 3 x

 

TOTAL = 2,300 yds

 

Friday, July 3, 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

Set:

4 x 200 on 0:30 rest

10 x 50 - Free Drill / Back Drill

150 x 25 Ladder on 0:15 rest (25, 50, 75, 100, 125, 150)

 

Swim in Lazy River

   2 laps w/ Current (~500 yds)

   1 lap against Current (~250 yds)

 

Cool Down:

   1 Lap w/ Current in Lazy River (~ 250 yds)

 

TOTAL = 3,325 yds

 

 

Wednesday, July 1, 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

Trevor's Workout (Jay on vacation)

Lots of sprint and paddle work

 

 

Friday, June 26, 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

Drills:

4 x 50 as follows

   1 - Front Skull / Swim

   2 - Feet First Skull / Swim

   3 - Feet First Overhead Skull / Swim

   4 - Fist / Swim

 

6 x 75 w/ Fins as follows

   25 Tarzan / 25 90degree Kick on back, 25 fast; on 0:30 rest

 

Set:

800 Swim w/ 1:00 rest as follows

   100 Zip & roll / 300 Swim / 100 Zip & Roll / 300 Swim

600 Pull w/ Paddles - descend by 300

400 at 90% Effort

 

Cool-Down:

8x 25 - 25 Drill / 25 Easy Kick

 

TOTAL = 3,150 Yds maximum

 

 

 

Wednesday, June 24, 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

Drills:

6 x 75 - 25 Zip / 25 Catch-Up / 25 Full Stroke

 

Set:

35 x 100 on 1:40 or

32 x 100 on 1:50 or

28 x 100 on 2:00 or

20 x 100 on 2:15 or

16 x 100 on 2:30 Depending on Swimming Proficiency

 

Cool-Down:

200 Easy Kick

 

TOTAL = 4,650 Yds maximum

 

 

Friday, June 19, 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

anybody got the workout???

 

 

Wednesday, June 17, 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

Drills:

5 x 125  - Pull w/ Paddles

5 x 125  - Kick

5 x 125 - Alternate Breathing (every 3, 5, 7, 9 strokes)

Swim in Lazy River Outside - With and Against Current, Pull & Kick

 

TOTAL = whatever yds

 

Friday, June 12, 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

Drills: TBP

Set: TBP

Cool-Down: TBP

 

TOTAL =  TBP

 

Wednesday, June 10, 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

Drills:

4 x 75: 25 Skate /  25 Zipper / 25 Zip & Roll 

 

Set:

5 x 200 Descend to Anaerobic, 0:30 rest

1 x 200 Fast, 1:00 rest

4 x 200 Descend to Anaerobic, 0:30 rest

1 x 200 Fast, 1:00 rest

3 x 200 Descend to Anaerobic, 0:30 Rest

 

Cool-Down:

8 x 25 Easy

 

TOTAL = 3,400 yds

 

 

Friday, June 5, 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

Drills:

4 x 100: 25 Skate /  25 Zipper / 25 Zip & Roll / 25 Full Stroke

 

Set:

1 x 500 - All Out for Time

 

1 x 50 - 25 swim / 25 Kick

1 x 100 - 50 swim / 50 Kick

1 x 150 - 75 swim / 75 kick

1 x 200 - 100 swim / 100 kick

 

Cool-Down:

3 x 250 broken on 0:30 rest

   100 swim / 150 Pull w/ Paddles

 

TOTAL = 2,650 yds

 

 

Wednesday, June 3, 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

Drills:

4 x 50: Odds - Head-Up Breast / Breast, Evens - Tarzan, Breast

 

Set:

12 x 200 Aerobic on 3:30   or   10 x 200 on 4:00   or 8 x 200 on 4:30 depending on swim level

Hold Stroke Count & Breathing Pattern

 

Cool-Down:

16 x 24: 4 of Each Stroke 

 

TOTAL = 3,600 or 3,200 or 2,800 yds

 

Friday, May 29, 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

Drills:

4 x 100:  25 Kick Body Balance / 25 Zipper / 25 Catch-up / 25 Full Stroke

 

Set:

1 x 400 Aerobic, Rest 0:45

1 x 200 Anaerobic, rest 1:00

1 x 100 Max Effort

4 x 25 Drill - You Pick

 

1 x 400 Aerobic, Rest 0:45

1 x 200 Anaerobic, rest 1:00

1 x 100 Max Effort

4 x 25 Drill - You Pick

 

Cool-Down:

4 x 150:

   50 Kick

   50 Skull/Drill

   50 Swim

 

TOTAL = 3,100 yds

 

 

Wednesday, May 27, 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

Drills:

4 x 75  25 Catch-up / 25 Fist / 25 Full Stroke

 

Set:

4 x 25 Drill Free: 1. Zipper, 2. Recovery Pause, 3. Barrell, 4. Catchup

4 x 50 Free Kick

100 I.M.

 

4 x 25 Drill Breast: 1. Pull w/ Flutter Kick, 2. Build Pull, 3. Slider, 4. 2 Kick to 1 Pull

4 x 50 Breast Kick

100 I.M.

 

4 x 25 Drill Backstroke: 1. Shoulder Roll, 2. Handshake, 3. Doulbe Arm, 4. Full

4 x 50 Back Kick

100 I.M.

 

4 x 25 Drill Butterfly: 1. Arms w/ Flutter Kick, 2. 1/2 LT, 1/2 RT, 3. 2 Kick to 1 Pull, 4. Full

4 x 50 Dolphin Kick

100 I.M.

 

Cool-Down:

600 Swim - 200 Swim, 200 Pull, 200 Pull w/ Paddles

 

TOTAL = 3,000 yds

 

Friday, May 22, 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

Drills:

4 x100  25 Skull / 25 Catch-up / 25 Recovery Pause / 25 Full Stroke

4 x 50 Group Butterfly Drills

 

Set:

1x400; 1st 200 aerobic, 2nd 200 Anaerobic

 

6 x 200 as follows:

   1- Pull, rest 0:30

   2- Aerobic, rest 0:30

   3- Anaerobic, rest 0:45

   4 - Max Effort, rest 1:00

   5- Anaerobic, rest 0:45

   6- Aerobic, rest 0:30

 

Cool-Down:

4x100 Kick S/S/B/F

 

TOTAL = 3,100 yds

 

 

Wednesday, May 20, 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

Drills:

4x150 (50 kick-50 drill-50 swim)

#1 Free

#2 Breast

#3 Back

#4 Fly

 

 

Set:

1x400 all out

4x25 drill/easy

1x200 all out

4x25 drill/easy

1x100 all out

4x25 drill/easy

 

Cool Down:

6x150 rest :30

50 swim/25 kick/25 drill/50 swim

 

TOTAL = 3,000 YDS

 

 

Friday, May 15, 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

4x75

25 skull

25 kick

25 swim

 

4x400 rest 1:00

#1 Aerobic

#2 Aerobic

#3 Anaerobic

#4 Anaerobic

 

4x200 rest :45

#1 Swim w/ paddles

#2 Kick S/S/B/F

#3 Swim w/ paddles

#4 Kick S/S/B/F

 

4x100 IM rest 1:00

 

8x25

zip/catch up/recovery pause/full 

repeat

 

 

Friday, May 8, 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

Set:

30 Minute Swim - Focus on Consistency in pace and strokes

 

4 x 75 Kick - S/B/F

 

Cool Down:

16 x 25 - 4 of Each Srtoke

   FLY: Hands at Side Kick, Fly Arms w/Flutter kick, 1 pull/2 kicks, Full Stroke

   BACK: 1 Arm, Handshake, Double Arm, Full

   BREAST: Build pull w/Flutter kick, Slider, 1 pull/2 kicks, Full

   FREE: Zipper, Catch-up, Recovery Pause, Full

 

TOTAL = 1,200 + 30 minute Distance

 

 

Friday, May 8, 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

Set:

35 x 100 on 1:45

 

TOTAL = 3,900 Yds

 

Wednesday, May 6, 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

4 x 75 - Skull, Fist, Swim

 

Butterfly Drills

 

Set: 

1 x 400 Aerobic Pace, rest 0:45

2 x 200 Anaerobic Pace, rest 0:30

4 x 100 Threshold Pace, rest 0:30

 

300 Pull w/ Paddles - Aerobic Pace, rest 0:30

2 x 150 Pull w/ Paddles - Anaerobic, rest 0:30

4 x 75 Pull w/ Paddles - Breath Every 4/5 strokes, rest 0:30

 

100 Kick - Easy

2 x 50 Kick - Moderate

4 x 25 Kick - Hard

 

Cool-Down:

150 Swim - Easy

 

TOTAL= 3,550 YDS

 

 

Friday, May 1, 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

6x75 Drill

Odd- Breast: 25 pull w/Flutter Kick / 25 25 slider / 2 kick to 1 pull

Even - 25 Catch-Up / 25 Recovery Pause / 25 Full Stroke

 

Set: 

1 x 500 Aerobic pace, rest 0:30

4 x 100 Descend to fast, rest 0:30 between

300 Kick - S/S/B/F

4 x 50 All Out, rest 1:00 between

16 x 25 - 4 of each stroke, rest 0:20 between

 

Cool-Down:

1 x 400 Pull w/ Paddles

 

TOTAL=3,150 YDS

 

Wednesday, April 29, 2009

Warm-Up (S.K.I.P.S.):

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

6x75

Odd- Breast: 25 pull w/Flutter Kick / 25 25 slider / 2 kick to 1 pull

Even - 25 Catch-Up / 25 Recovery Pause / 25 Full Stroke

 

Set:

3 x 400 Descending splits w/in the 400, rest 0:30

#1 & 3: Swim

#2: Kick

 

3 x 300 Descending Splits w/in 300

#1 & 3: Swim

#2: 3 x 100 I.M.

 

6 x 50 Under & Over on 0:30 rest

Evens -  Free

 

Cool-Down

1 x 200 in Drill25/Swim 25, repeat

 

TOTAL=3,550 YDS

 

 

Friday, April 24, 2009

Anyone have the workout? Webmasters not swimming today.

 

Wednesday, April 22, 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

8x75

Odd- Breast: 25 pull w/Flutter Kick / 25 25 slider / 2 kick to 1 pull

Even - 25 Catch-Up / 25 Recovery Pause / 25 Full Stroke

 

8 x 200

#1-3: Descend

#4: 75 Drill (like above), 25 Breast, repeat

#5-7: Descend w/ Fins

#8: 75 Drill (like above), 25 Breast, repeat

 

12x25, All Out, rest 0:40

Odds - Butterfly

Evens -  Free

 

Cool-Down

150 Easy Drill

 

TOTAL=3,150 YDS

 

Friday, April 17, 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

Make up a workout - Spring Migration is this Sunday.

 

 

Wednesday, April 15, 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

6x75

25 zip-1/2 right 1/2 left

25 zip & roll

25 full

 

6x50 Aerobic + 10

3x100 Anaerobic + 20

1x200 Max with fins

1x200 Aerobic + 30

3x100 Max with fins + 30

6x50 Aerobic + 10

 

4x100 S/S/B/F  rest 20

 

TOTAL=2,950 YDS

 

 

Friday, April 10, 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

8x50

Front skull/swim

Feet first skull/swim

Feet first overhead skull/swim

Fist/swim

repeat

 

3x800

#1 100 zip & roll-300 swim- 100 zip & roll- 300 swim

#2 100 easy- 100 fast- 100 zip & roll (keep repeating)

#3 200 kick s/s/b/f- 4x50 under/over (repeat)

 

Wednesday, April 8, 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

4 x 100

   25 Kick, focus on body position

   25 Skate

   25 Zip

   25 Zip & Roll

Repeat 4 x

 

SET

1 x 300 Max Aerobic on 0:20 rest.

6 x 50 Anaerobic Pace on 0:20 rest

4 x 50 Max Effort on 0:45 rets

 

Drill/Swim 100 cool-down

 

10 x 50 Kick w/ Board

   Odds - Easy

   Evens - Hard

 

16 x 50 on 0:30 rest in set of 2 aerobic pace + 2 anaerobic pace, repeat 4x

 

Cool-Down

Drill/Swim 150 recovery

 

Total = 3,250 YDS

 

 

Friday, April 3, 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

4 x 100

   25 Kick, focus on body position

   25 Skate

   25 Zip

   25 Zip & Roll

Repeat 4 x

 

SET

4 x 200 Max Effort on 3:00 rest.

   on rest, do 25 drill/25 swim cool-down

 

4 x 100 Kick

   Odds - With Board

   Evens - w/o Board

 

Cool-Down

Repeat 4 x 100 drill above

 

Total = 2,500 YDS

 

Wednesday, April 1, 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

6 x 50

Kick/Swim

Skate/Swim

Zip/Swim

Zip & Roll/Swim

Easy/Fast

Easy/Fast

 

1 x 1000 Timed

 

6 x 100 Kick on 0:30 rest

Odds-w/Board

Evens - w/o Board

 

6 x 50 Drill

 

Total = 2,700 YDS

 

 

Friday, March 27 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

6 x 100

   25 Kick Arms at Side, 25 Skate, 25 Zip,25 Zip 7 Roll

 

6 x 50 at Max Effort on 0:20 rest

2 x 100 at Max Effort on 0:30 rest

1 x 200 at Max Effort, Rest 1:00

 

1 x 200 Pull w/ Paddles

 

 

 

 

 

Wednesday, March 25 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

9x50

25 skull/25 swim

25 feet first skull/25 swim

25 kick on back  arms up (toward ceiling)/25 swim

repeat

 

10x200

1-4 descending rest :30

5-8 negative split rest :30

9-10 fast rest 2:00

 

8x50

odd-dolphin kick on back/backstroke

even-breast pull/freestyle

 

Total=3,350 yards

 

Friday, March 20 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

8x50

25 zip/25 zip & roll

25 skull/25 corkscrew

25 right arm/25 left arm

25 double entry/25 under water pull

repeat

 

1x400 max rest 1:00

1x200 anaerobic rest :30

1x100 aerobic

1x100 max rest 1:00

1x200 anaerobic rest :30

1x400 Aerobic

 

1x300 kick (1st and 3rd 100 side/side/back/front)

 

1x200 pull with paddles

 

1x100 IM

 

8x25 drill/swim

 

Total =3100 yds

 

Wednesday, March 17 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

5x100

25 skull

25 kick hands @ side

25 zip 1/2 right zip 1/2 left

25 zip & roll

repeat

 

5x200 on aerobic + :30

1 threshold

2 150 threshold/50 easy

3 100 threshold/100 easy

4 50 threshold/150 easy

5 threshold

 

8x25 on 1:00 all breath 4 or 6 strokes

 

8x100

1-3 threshold + :30

4-5 drill 25/swim 25

6-8 threshold +:30

 

8x25 drill/swim

 

Total=3,200 yds

 

 

Friday, March 13 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

5x50

1. skate/swim

2. skull/skate

3. zip & roll/under water pull

4. cross ankles pull

5. swim

 

2x300

100-zip & roll

100-Full stroke

100-zip & roll

repeat

 

20x100 aerobic + 10 sec

*if 10 sec is to hard to as long as you can and then add an additional 5 or 10 sec

 

8x25

odd drill

even swim

 

Total= 3,550 yds

 

Wednesday, March 11 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

Set:

6x100

kick with hands @ side

zip

zip & roll

Full

*25 yds each then repeat

 

1x800 aerobic

1x600 (100 swim/100kick)

1x400 anaerobic

1x200 with paddles

1x100 all out

8x25 drill

 

Total=3400 yds

 

Friday, March 6 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

10x50

kick/swim

skull/swim

drill/swim

zip&roll/under water pull

cross ankles pull

Repeat

 

10x200                                                      OR                     6x200

1-5 Aerobic + 20                                                                  1-3 Aerobic + 30

6-8 Anaerobic +30                                                                4-5 Anaerobic + 45

9-10 All out + 40                                                                   6 All out + 60

 

200 kick side/side/back/front repeat

 

8x25

1-zip

2-zip and roll

3-3 and skate

4-full

Repeat

 

Total=3,150 yds                                     OR                       2,350 yds

 

Wednesday, March 4 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

8x75

#1 kick, drill, swim

#2 skull, kick, swim

#3 & #4 Pull with bouy

Repeat

 

21x100

10- Aerobic + 15

7- Anaerobic +25

4- All Out + 45

 

6x50

#1 & #2 3 strokes and skate

3 & 4 kick

5 & 6 swim

 

Total= 3500 yds

 

Friday, February 27 2009 (Workout by Andrea. Jay was out)

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

10x50 (25 drill-25 swim)

 

2x250 IM (25 fly, 50 back, 75 breast, 100 free) rest 1 min between

 

3x200 aerobic +20

 

5x100 aerobic + 20

 

3x200 aerobic +20

 

5x50 aerobic + 20

 

Total=3,350 yds 

 

 

 

Wednesday, February 25 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

Set

20x50 aerobic + 20

1x800 aerobic

16x50 anaerobic + 20

1x600 anaerobic

12x50 aerobic + 15

1x400 aerobic

8x50 anaerobic + 15

1x200 all out

 

Total=5,300 yds

*This was part of the workout given during the swim-a-thon. Jay was gone on Wednesday.

 

 

 

Wednesday, February 18, 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

Set

12 x 100 as follows:

#1: Kick, hands at side / Zip & Roll / Full Stroke / Skull

#2: Catch-up / Kick / Double Arm Pull / Full Stroke

#3: Breast pull w/ buoy / back pull / 50 swim

Repeat 4 x

 

3 x 400 as follows:

#1: Distance per Stroke

#2: 25 Skull w/buoy / 25 swim / 25 breast w/buoy / 25 swim; repeat 4 x

#3: Full swim at Anaerobic rate

 

Cool-Down:

6 x 50 - Odds: Kick / Swim,  Evens: Drill / Swim

 

TOTAL = 3,200 Yds.

 

 

Friday, February 13, 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

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

 

TOTAL = 3,700 Yds. or 2,900 Yds.

 

 

Wednesday, February 11, 2009

Warm-Up (S.K.I.P.S)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

8 x 75: Odds - Kick, Skull, Swim, Evens: Back, Breast, Free

 

Set

1 x 400 - distance per stroke

4 x 50: Group Drills - Head position & catch

12 x 50 - anerobic pace on 0:20 rest (hold stroke count throughout)

1 x 400 - anaerobic pace, holding same stroke count as 50's

6 x 50 - under & over

12 x 25:

   1. Drill

   2. Legs Crossed Pull

   3. Kick

   4. All Out

   Repeat 3x

 

Cool Down

150 easy

 

TOTAL = 3,450 yds

 

 

FRIDAY, FEBRUARY 6, 2009

Warm-Up (S.K.I.P.S)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

6x100, Odds kick, evens drill

 

100 Fly

100 Back

100 Breast

100 Free

 

6 x 100 pull w/ paddles

 

10 x 25 free, All Out w/ Fins on 0:40 intervals

 

3 x 50 cool down, stroke of your choice

 

Total= 2,500 yds

 

WEDNESDAY, FEBRUARY 4, 2009

Warm-Up (S.K.I.P.S)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

4x100

1 and 3 kick side/side/back/front

2 and 4 IM swim (Fly, Back, Breast, Free)

 

6x400 (rest 45 sec after each 400)

100 drill zip, skate & roll, skull front, flip (your hand on finish)

100 kick-skate right, skate left, front, back

100 pull (cross ankles)

100 swim hard

 

Total=3,300 yds

 

FRIDAY, JANUARY 30, 2009

Warm-Up (S.K.I.P.S)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

5x100 kick

1,3,5 Freestyle kick

2,4 IM kick

 

Main Set

3x400 rest 1:00 in between

descending time

 

6x50 Pull with ankles crossed rest  20 sec

 

1x200

 

Cool Down

6x25 odd drill/even swim

 

Total=2850 yds

 

WEDNESDAY, JANUARY 28, 2009

Warm-Up (S.K.I.P.S)

100 Swim

100 Kick

100 I.M

100 Pull

100 Swim

 

Main Set

800 Swim -use stroke count from first 100 for pacing

6x50 Aerobic + 15 seconds

 

400 swim (faster than aerobic 400)

4x50 swim Anaerobic + 15 seconds

 

200 swim (faster than aerobic 200)

4x50 swim (MAX +30)

 

Cool Down

12x25 (odd drill-even kick)

 

Total=2,900 yds

 

FRIDAY, JANUARY 23, 2009

Warm-Up (S.K.I.P)

100 Swim

100 Kick

100 I.M

100 Pull

 

12 x 25 (drill 25/ swim 25) 

High Elbows Shoulder

Hand leads first 1/3 of pull

Kicking through breath

Push water back not down middle 1/3 of stroke

Push water back not up last 1/3 of stroke

Axis point-DON'T TIP 

 

Set

10 x 50: Aerobic Pace, 0:10 rest between

5x 50: Anaerobic Pace, rest 0:20 between

10 x 50: Aerobic Pace, 0:10 rest between

5x 50: Anaerobic Pace, rest 0:20 between

 

Kick

100 with board

100 (side, side, back, front)

repeat 2x

 

8x75

Fly-Back-Breast

Back-Breast-Free

Breast-Free-Fly

Free-Fly-Back

 

Cool Down

4 x 50 - Drill25/Swim 25

 

TOTAL = 3,100 yds

 

 

WEDNESDAY, JANUARY 21, 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Stroke Drill

 

12 x 50  #1: Drill25/Swim 25, #2: Skull 25/Swim 25, #3: Kick 25/Swim 25

                  Repeat 4x

Group Drills (3 x 50)

 

Set

6 x 100: Aerobic Pace, 0:15 rest between

6 x 100: Aerobic Pace minus 3 seconds, rest 0:15 between

6 x 100: Aerobic Pace

 

Cool Down

4 x 50 - Drill25/Swim 25

 

TOTAL = 3,250 yds

 

FRIDAY, JANUARY 16, 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M

100 Pull

100 Stroke Drill

 

 6 x 100  Evens: Kick on Side 25/Swim 25/Zipper 25/Swim 25

               Odds: Zip & Pull 25/Swi, 25/ Catch 25/Swim 25

 

Set

1 x 1200 Broken:

   300 Free at Aerobic Pace

   100 I.M.

   Repeat 3 x

 

16 x 25 on 0:45 or 1:00 - 4 of each Stroke

 

TOTAL = 2,700 yds

 

 

WEDNESDAY, JANUARY 14, 2009

Warm-Up

100 Swim

100 Kick

 

6 x 50  Drill25/Swim 25

 

Set

5 x 100 at Maximun Effort on 5:00 intervals.  Record time for each - benchmark for future test.

 

Cool-Down

6 x 25 Drill

4 x 50 - Drill 25/Swim 25

2 x 100 Distance per Stroke

1 x 200 Long

 

TOTAL = 1,750 yds

 

FRIDAY, JANUARY 9, 2009

Warm-Up (S.K.I.P.)

100 Swim

100 Kick

100 I.M

100 Pull

 

 6 x 50  Drill25/Swim 25

 

Set

15 x 100 at Aerobic Pace, 0:15 rest between

 

Cool-Down

100 Kick

200 Pull w/ Paddles

300  100 Free/ 100 I.M./ 100 Free

 

TOTAL = 2,900 yds

 

 

WEDNESDAY, JANUARY 7, 2009

Warm-Up (S.K.I.P.S.)

100 Swim

100 Kick

100 I.M.

100 Pull

100 Stroke Drill

 

4 x 75  Skull 25/Kick 25/Swim 25

 

Set

800 Free at 55-60% Effort, work on stroke count, drill every 4th length, rest 1:00

400 Free at 70-75% Effort, rest 1:00

200 Free at 85% Effort

 

8 x 75:

  1 - Fly, Back, Breast

  2  Back, Breast, Free

  3  Breast, Free, Fly

  4  Free, Fly, Back

Repeat

 

TOTAL = 2,800 yds

 

FRIDAY, JANUARY 2, 2009

Warm-Up (S.K.I.P.)

100 Swim

100 Kick

100 I.M.

100 Pull

 

8 x 50  Drill25/Swim 25

 

Set

2 x 300 Free -  concentrate on long stroke

Group drills -  zipper, catch-up, barrel, finger-tip drag

12 x 25 on 1:00 intervals - As fast as possible

6 x 50  Hard w/ 0:20-0:30 rest between

3 x 100  Hard w/ 1:00 rest between

 

Cool-Down

2 x 25 - Drill, rest 0:10

1 x 50 - Kick, rest 0:10

1 x 100 - Swim, rest 0:10

Repeat 6x

 

TOTAL = 3,700 yds