Sunday, December 27, 2015

Workouts for week 16, December 28, 30, 2015, January 1, 2, 2016

December 28, 2015,  Monday

200 S, 100 K
200 P, 100 K
200 Arm down, 100 K
200 Swim
6 x 150 (50 Drill + 100 perfect technique- body position, streamline, pull)
#1 Catchup  #2 3 pt drill  #3 scull  #4 fist w/fins #5 weak arm  #6 Catchup
on 100 technique - on even lengths, do a somersault in midpool
4 x 150 or 200 on 3/3:15/3:30 EN2 R:15
200 EZ K w fins
3000

December 30, 2015,  Wednesday

300 Free
150 K Free w/fins/150 fly kick on back or ft
300 Reverse IM DKS x 25
8 x 150 Odd mid 50 stroke, evens - Free - EMF x 50
8 x 75 K w fins 1-4 IM no breast, 5-8 Stroke  Breast do 50s
2(100 medium, 75 Fast, 50 Med, 25 Fast) R:15 Round 1 stroke, no free, Round 2 free
100 EZ
3100

January 1, 2016, Friday

400 Fr 300 K 200 P 100 Dr
2 x 100 50 10 K on side, then 1 stroke, 50 Swim hypo 5
2 x 75 (50 CU/25 build) on 1:30
2 x 25 12 1/2 blast/12 1/2 EZ
3/4 x 100 on 2:30 FAST  + 100 EZ on 2
4 x 50 on 1:30 FAST + 2 x 100 EZ on 2
With Fins
4 x 75 on 2 FAST + 2 x 100 EZ on 2
4 x 25 on 1 FAST + 2 x 100 EZ on 2
3100

January 2, 2016  Saturday

400 S + 400 IM K/D x 25
8 x 25 K 2 of each stroke
4(2 x 25) on 45 2 each stroke, #1 build  #2 strong Pace
8 x 100 2 IM, 2 Bk, 2 Br, 2 Fr
800 (400 IM SFrDrFr + 2 x 200 #1 IM D/S #2 Free strong K
8 x 100 on 1:35/1:45/1:55 EN2
800 S or P Desc x 200
100 EZ
4500

Sunday, December 20, 2015

Workouts for Week 15, December 21, 23, 24, 26

December 21, 2015  Monday

200 SKPDS
2(4 x 50) on 1 #1 Build #2 Desc
5/6/7 x 300 R:10 sec Best possible average
5/6/7 x 300 Test Set  10 sec rest Best possible average
First column is base, 2nd is after time after 300 depending on base, 10 sec rest etc.  Look at final time when fastest group is done and that would tell you the total minutes for 7.  If they average 1:50/1:55 they do 5, if 1:35-40/45, they do 6. 
Get time after each 300 to make sure they are counted right.  It will tell them how they are doing pace wise, short or extra 50.

Base/100 300 10 sec 300 10 sec 300 10 sec 300 10 sec 300 10 300 10 sec 300 1:25 4:15 4:25 8:40 8:50 13:05 13:15 17:30 17:40 21:55 22:05 26:20 26:30 30:45 1:30 4:30 4:40 9:10 9:20 13:50 14:00 18:30 18:40 23:10 23:20 28:00 28:10 32:40 1:35 4:45 4:55 9:40 9:50 14:35 14:45 19:30 19:40 24:25 24:35 29:20 29:30 34:10 1:40 5:00 5:10 10:10 10:20 15:20 15:30 20:30 20:40 25:40 25:50 30:50 31:00 36:00 1:45 5:15 5:25 10:40 10:50 16:05 16:15 20:30 20:40 25:55 26:05 30:20 30:30 35:45 1:50 5:30 5:40 11:10 11:20 16:50 17:00 22:30 22:40 28:10 28:20 33:50 34:00 39:30 1:55 5:45 5:55 11:40 11:50 17:35 17:45 23:30 23:40 29:25 29:35 35:20 35:30 41:15

100 EZ
Various totals

December 23, 2015  Wednesday
300S 200K 300P
2 x 100 scull  #1 Ft/Mid/Rear/Swim  #2 Choice scull
2(25 build on 30 + 50 Perfect tech En2 + 75 EMF x 25 on 1:15)
10 x 25 on 45 15 yds BLAST/10 yds EZ  #5 and #10 no breath
10 x 25 on 1 w fins SPRINT #5 and #10 no breath
100-200-300-200-100 Swim En1 200's no free (Breast Pull on 1 of them)
2700

December 24, 2015 Thursday

300 S 200 K 100 Dr 200 IM K/D 100 P 50 Specialty Dr
5(4 x 50) on 1
Odd sets - Free  1-3 build #4 Sprint
Even sets - Stroke  1 Min rest between sets
25 EZ/25 EZ K
5 x 100 K w fins (4 w/o fins) R:20
S or P 5 x 200/250) on 3:20/3:40/4  Rest 20 Odd 250s no breath between flags, Even 250s breath 2,3,4,5,6 x 50
3750
December 26, 2015 Saturday
300 S/300 P +600(100 RIMD + 100 Specialty Swim)
3(4 x 25) on 40  1. Drill  2.  Build  3. 1/2 Blast  4. Sprint
Rd 1 = Free  Rd 2 = Stroke  Rd 3 = Choice
K 4 x 150 Free  50 Right side/50 Left side/50 Ft or Bk OR
k 7 x 125 w fins R:20  at least 2 on back
100 CU + 100 arm down + 100 X backs
6/7/8 x 100 on 1:35/1:45/1:55/2  En2
100 EZ + 200 Drill
Free
400 S(hypo 4 1st 100, 5 2nd, 6 on 3rd 100
200 K
200 P
200 Dr
OR
Fly
200 100 Right arm only/100 Left arm only
150 3 R/3 L/3 Whole
100 3 R/3 L/3 Whole
50 3 R/3 L/3 Whole
6 x 25 on 1 Fly FAST
500 EZ even 100s extra glide

Sunday, December 13, 2015

Workouts for week 14, December 14, 16, 18, 19, 2015

December 14, 2015 Monday    

300 S, 100 K
200 P, 100 K
100 Dr, 100 Scull Ft/Mid/Rear/Swim
3 x 500/450/400
#1 & 3
75 EZ/25 Fast
50 EZ/50 Fast
25 EZ/75 Fast
50 EZ/50 Fast
75 EZ/25 Fast
#2
5 x 100 on 1:30/1:40/1:50 R:10 En2
50 EZ S/50 EZ K
6 x 50 on 1:10 K no board/on side or 8 w/fins
300 P En1 hypo 2,4,6,8 x 50
3000/3100

December 16, 2015  Wednesday

4 x 200 SKDP
200 IM K/D
4 x 50 Drill/Build x 25 IM order
10 x 50 on 1:10 Odd - Stroke Sprint w/fins Evens - Sprint Free
200 K 50 EZ/50 Fast
6 x 75 on 1:30/1:35/1:40 Odds - Stroke Sprint w/fins/Evens EZ Free Perfect Technique
100 EZ
4 x 50 on 1 Sprint Choice  (IM, Specialty(MS), or Free)
100 EZ
3 x 100 Choice, Drill, Swim
2950

December 18, 2015  Friday

300 S, 100 K, 100 Drill
200 Rev IM K/D, 100 IM K, 200 Stroke Drill
10 x 50 on 1 w/fins  30 yds Sprint thru turn, 20 Yds EZ - working on streamline and breakout - Great streamline, Kick, 2 fast strokes no breath, then EZ
2 x 350/400 on 6:30/7 En2
100 EZ, 100 EZ K, 100 EZ Drill
600/500 Specialty (Bk or Br) SKD x 50  Breaststrokers do Pull on swim #2 and #4, work out underwater pullouts, Backstroke work out tempo on swim, and underwaters on drills
100 EZ
3300

December 19, 2015  Saturday

200 S,K,P, RIMD, Specialty
2 x 200 (100 Scull/100K)
2(4 x 50) #1 IM order K/D  #1 Desc Free on 1
8/9/10 x 100 on 1:40/1:50/2 Odds - Fist, Evens - Drill choice
250/300 EN1 on 4:45/5/5:15 
6 x 100 Alt IM/Stroke on 1:40/1;50 2 EN1
350/400 on 6/6:30/7 EN2
200 P Hypo 2,4,6,8 x 50 gliding
6 x 50 Dr/S x 25 EZ
4600 

Sunday, December 6, 2015

Workouts for Week 13, December 7, 9, 11, 12, 2015

December 7, 2015  Monday

2(200 Swim + 100K + 100 P)
6 x 50 on 1  25 Dr/25 Build
3 x 200  (150 Dr Perfectly performed, slow + 50 En2)
    Drills - #1 Catchup #2 Arm down on Breathing side  #3 X-backs
4(3 x 125)  R:20
    1.  75 Technique/50 Build
    2.  75 Build/50 EZ Perfect stroke
    3.  125 80%
    4.  75 En1/50 6 Beat overkick
100 EZ
3300

December 9, 2015  Wednesday

400 S
2 x 150 #1Drill  #2 Scull Front/Mid/Rear x 50
2 x 150 #1 K  #2 P
Others
5 x 100 50 Bk/25 Br/25/Fr
4 x 25 on 35  Main Stroke (MS) #1-2 Drill #3 K MS #4 Swim
4 x 50 on 1:00 Main stroke
4 x 75 on 1:20 Main stroke
4 x 100 on 1:40/1:50/2  Odds MS Evens IM
2 x 25 on 35 Fast MS
2 x 50 EZ  #1 Catchup  #2 X-back
3000
Distance
2 x 350/400 En1
3 x 200 on 3:20/3:30/3:40 En2
1 x 200 Desc to last 50 FAST
5 x 100 on 1:45/2  500 Pace
2 x 50 #1 CU  #2 X-back
3200

December 11, 2015  Friday

300 S 200 K 300P
8 x 50 on 1 25 Drill/25 build (if doing stroke in next set, do 4 free and 4 stroke)
12 x 75 on 2 FAST  
    (if stroker- do 6 free/6 stroke or 4 free/4 stroke/4 IM or #2 stroke or 6 free and last 25 of main stroke)
50 EZ/50 x-backs
400 EZ K w/fins (300 W/o fins)
400-600 P hypo 4-5 every 3rd 50 drill

December 12, 2015  Saturday
2(200 S + 100 K + 4 x 50 on 55 Descend)
6/7/8 x 75 on 1:15/1:20/1:25/1:30
    Odds - 50 Drill/25 Swim  Evens 50 Swim/25 scull
    Drills - Fly - Right arm only, left arm only (timing of kick)
                Bk - 10 K 1 stroke
                Br - 1P3K + 2 underwater pullouts.
                Fr - CU, 3Pt, arm down, weak, fist(w/fins), x-backs
2100
Other
2 x 350/400 on 6:40/7 (R:20 En1  2900
4 x 100 on 1:40/1:50/2 3 Free/1 Stroke  3300
2 x 250/300 on 4:45/5 En1  3900
3 x 100 on 1:40/1:50/2 2 Free/1 stroke  4200
2 x 200 on 3:10/3:20/3:30 En2   4600
2 x 100 on 1:40/1:50/2 50 Free/50 Stroke  4800
100 Free on 1:40/1:50/2  En2   4900
2 x 50 on 1 Stroke  En2  5000
8 x 25 on 45 MIX FAST w/Fins   5200
4 x 50 Drill  Mix
5400

Distance
600 r:20
300 on 4;15/4:30
500 r:20
250 on 3:30/3:45
400 r:20
200 on 2:50/3/3:10
300 r:20
150 on 2/2:15
100 r:20
100 on 1:30/1:40/1;50
50 on 50
4 x 25 on 35 Build
8 x 25 on 45 w/fins FAST
4 x 50 drill
5650



Sunday, November 29, 2015

Workouts for Week 12, November 30, December 2, 4, 5

November 30, 2015, Monday

200 S/200 K/200 P

Working on low breath
4 x 25 on 35 Free (Keeping 1 google in water during breath, top of head down)
2 x 200 w/fins alternate 25 dolphin K on back, 25 Free w 1 google in water, each swim length faster then previous, keeping google in water.
(1100)

EVF set
4 x 25 Pull 1/2 length left arm only, 1/2 length right arm only, working on keeping elbow stationary, dropping hand to vertical SLOW!!!!
2 X 200 P, focus on EVF, desc
(1600)
6/7/8 x 125 on 1:50/2:05/(7)/2:20(6)  En2 (80%+)
(2600)
4 x 75 on 1:10/1:20/1:30  En2 
2900
100 EZ
3000

December 2, 2015, Wednesday

300 S 300 RIMD(Rev IM D-KDS x 25)
4 x 50 on 1 Desc,
4 x 50 on 1 Build
8 x 100 on 1:45/2
  25 Fast/75 EZ
  50 Fast/50 EZ
  75 Fast/25 EZ
  100 Fast/100 EZ
  75 Fast/25 EZ
  50 Fast/50 EZ
  25 Fast/75 EZ
200 Exaggerate Glide 2 sec
2(6 x 75) last 50 6-beat overkick (concentrate on fast kicking last 50, no breathing from flags to the wall)
100 EZ Catchup
3000

December 4, 2015, Friday

400 S/400 IM K/D x 25
3 x 100 Desc free
4 x 50 IM order K/D x 25
4 x 50 on 1 Build Free
4 x 50 IM order S/D x 25
4 x 25 + 100 IM Pentathlon

December 5, 2015, Saturday

200 SKPD
4 x 100 K with Fins on 1:45
300 P Hypo 2/3
200 P Hypo 4/5
100 P Hypo 6/7
200 IM Dr/Fr x 25
8 x 50 on 1 Desc 1-4, 5-8
6/7/8 x 100 on 1:35/1:45/1:55  6-beat overkick last 50  En1
8 x 50 on 1 6 dolphin kick off walls
100 EZ
3700


Workouts for Week 11, November 27, 28 (Remaining)

November 27, 2015  Friday

Circuit - 10 Min per Lane
Lane 1 Turns - Flip/ Open/ Transition
Lane 2 9 x 50 w/fins - Fly- Fly/Back, Fr, Bk, Bk/Br, Fr, Br, Br/Fr, Free
Lane 3 500 Hypo 5 ) (1 breath every 5 strokes)
Lane 4 4/5/6 x 100 En2 20 Sec rest
Lane 5 50 EZ + 8 x 50 K w fins 
Lane 6 Parachute

November 28, 2015  Saturday
300 Swim, 200 Dr, 100 Rev IM Dr
300 P, 200 IM K, 100 Scull
6 x 75 25 K, 10 Vertical Kick in deep end, 50 Fast  
     w/fins - elbows or more out of water
     wo/fins - forearms out
300 En1/Build 25/25, 50/50, 75/75
3 x 100 Stroke Dr/Swim Free x 25  Main Stroke R:15
600 Steady/Smooth/En1
4 x 50 on 1 Build to turn  
3 x 100 Stroke Swim/Stroke Drill x 25 R:20
2 x 400 Neg Split
4 x 50 on 1 Build to turn
3 x 100 Stroke R:20
3 x 200 Desc on 3:15/3:30/3:45
100 EZ 5350

Sunday, November 22, 2015

Workouts for Week 11, November 23, 25 (partial)

November 23, 2015, Monday
200 S, K, X-Backs, P
4 x 125 (25 EZ/50 Drill/50 Build)
100 on 1:35/1:45/1:55
1 x 100 (mid 50 build to Fast) same interval
200 on 3:10/3:30/3:50   En2
2 x 100 (mid 50 build to Fast) same interval 
250/300 on 4:45/5:15     En2
3 x 100 (mid 50 build to Fast) same interval
150/200 on 3:10/3:30     En2
2 x 100 (mid 50 build to Fast) same interval
100 on 1:35/1:45/1:55   En2
1 x 100 (mid 50 build to Fast
200 EZ
3300

November 25, 2015, Wednesday 
200 S
100 K
200 Dr
100 K
200 P
300 w/snorkel Scull/Swim x 25  Front scull/Swim/Mid-scull/Swim/Rear scull/Swim x 2
2 x 50 on 50 Build 
4 x 25 on 40 odds 12 1/2 Blast, Evens Build 
4(4 x 25)   ALL FAST, BEST STROKE
    4 on 2:00
    4 on 1:30
    4 on 1:00
    4 on 30 
300 EZ w/snorkel, perfect technique  (head down, smooth hand entry, no bubbles, hips rotate with shoulders
2250

Friday, November 13, 2015

Workouts for week 10, November 16, 18, 20, 21

November 16, 2015  Monday

300 S, 200 K, 300 P
4 x 50 on 1 Drill/Swim x 25  #1 Catch-up #2 Fist  #3 Arm Down  #4 x-backs
4 x 50 on 1 Build and Desc
3(3 x 150)  1 min rest between sets, 
    on 1st rnd on 2:30/2nd rnd on 2:25/3rd rnd on 2:20 OR  
    on 1st rnd on 2:40/2nd rnd on 2:35/3rd rnd (2 x 150) on 2:30 + 50 on 40 OR  
    on 1st rnd on 3:00/2nd rnd on 2:55/3rd rnd (2 x 150) on 2:20            
100 EZ
300 (100 Free/50 Dr/50 P/100 K no board)

November 18, 2015  Wednesday

400 S, 200 IM K/D x 25, 200 P
8 x 25 on 45  Odds-IM order, Evens-Free build
4 x 200 each stroke IM order (50 Dr/50 S/50 K/50 S)
    Fly drills - Rt only, Lt only work on timing, kick hands in, kick hands out
    Back - Rt only, Lt only -work rotation on BOTH shoulders - initiate recovery with shoulder first
    Breast - 1P3K, Dolphin K
600 P Breath 2,3,4,5 x 50
4(4 x 25) on 45  1 set each stroke or all main stroke (free ok)
    Drill/Build/1/2 Blast/Sprint within each set
100 EZ

November 20, 2015  Friday (from Tom Belin)

300 S
3(2 x 50) 
    1st set - 25 Good body position, pull hands down, keeping elbows up/25 Swim
    2nd set - 25 K on left side/25 swim
    3rd set - 25 K on right side/25 Swim
3(7 x 100)
  Rd 1
    #1 and 2 - 25  6 K stroke and roll/75 work streamline off wall
    #3-6 - 50 Breath every 3, 50 choice Desc 3-6
    #7 Kick
  Rd 2 
    #1-2 - 25 Fist/75 Max DPS (count strokes x 25) exaggerate glide
    #3-6 - Desc 3-6, maintain stroke count on last 25
    #7 - Kick
  Rd 3
    #1-2 - 25 streamline, Breakout with 2 fast strokes then EZ rest of way/75 Free
    #3-6 Focus on stroke kick while swimming
    #7 Kick
100 EZ
3150

November 21, 2015  Saturday

400 Free, 200 K, 200 Drill(50 catch up/50 Fist x 2)
2 x (300 P + 200 IM K/D + 2 x 25 Sprint on 35 + 50 EZ)
8 x 25 Butterfly Breakdown
Stroke
400 IM  Drill/Free x 25
4 x 25 Fly on 45 + 100 IM on 2 + 200 S or P
4 x 50 Back on 1:05 + 2 x 100 IM on 2 + 300 S or P (mid 100 weak arm)
4 x 75 Breast on 1:25 + 3 x 100 IM on 2 + 400 S (mid 200 3-2-1-0 x 50)

Distance
500 P Breath 5, no breathing between flags and wall
4 x 25 on 30/35/40  En3 + 100 Free on 1:30/1:40/1;50 En2 + 200 S or P En1
4 x 50 on 50/55/1 En3 + 2 x 100 on 1:30/1:40/1:50 En2 + 300 (mid 100 weak arm)
4 x 75 on 1:10/1:15/1:20 + 3 x 100 on 1:30/1:40/1:50 En2 + 400 (mid 200 3-2-1-0)
5000 




Saturday, November 7, 2015

Workouts for Week 9, November 9, 11, 13, 14

November 9, 2015, Monday

4 x 200 S,K.P, arm down
6 x 75 on 1:15/1:20 EMF x 25 Build

4 times through the following
150 on 2:15/2:30  EN2
100 on 1:30/1:40/1:50  EN2
50 on 45/50/55  EN2
100 EZ - exaggerate glide on 2

100-200 each of Drill/Kick/Pull
3150-3450

November 11, 2015, Wednesday

4 x 200 S, K, Stroke(no free), IM K/D x 25
4 x 50 on 1 Build
4 x 25 on 35 w fins IM order
3 x 100 IM on 1:45/2
2 x 150 Free on 2/2:10/2:20 EN1
1 x 200 Stroke 
     Fly - do by 50 - 50 Right arm only, 50 Left arm only, 50 3 right, 3 left, 3 whole stroke, 50 4 Kick
     Back - Swim
     Breast -Pull
2 x 150 Free on 2/2:10/2:20
3 x 100 IM on 1:45/2
4 x 50 Kick choice stroke (all same Kick)
300  Pull (breath 3,5,7 x 50) x 2   3000
4-8 x 25 Sprint on 45 1/2 of them stroke
100 EZ
3200/3300

November 13, 2015, Friday

300 S, 300 K (50 K on right side, 50 K on Back, 50 K on left side) x 2   600
2 x 100 Scull 25 Front/25 Mid/25 Rear/25 Swim   800
100 P breath every 5, exaggerate glide!!!!!!!!!!!!!!!!!!   900
6 x 100 50 Kickboard pull (Kickboard between legs), 50 Swim R:15 inbetween  1500
4 x 150 100 build, 50 Sprint on 2:15/2:30  2100
8 x 50 on 1:15 SPRINT w/fins    2500
100 EZ  2600

November 14, 2015  Saturday

300 Free
4 x 100 K/D x 50 Mix strokes
300 P
4 x 50 on 55 build

7 x 100 w fins  50 Catchup/50 arm down on breathing side
6 x 50 odds - weak arm, evens - exaggerate glide

Others
8/9/10 x 200 on 3:15/3:25/3:35  1-5 En1, 6-10 En2
50 EZ Swim/50 EZ Kick  4400
400 K w/fins every 4th length stroke
400 Fins and Paddles EZ

Distance
4 x 400 on 5:45/6 En1
10 x 50 on 50/55 En2
500 En3
4 x 100 Back or Breast
400 fins and paddles

age     En3
30       28.5
40       27
50       25.5
60       24


Friday, October 30, 2015

Workouts for Week 8, November 2, 4, 6, 7

November 2, 2015, Monday
5 x 200 SKPDS
2 x 100 Ft/Mid/Rear/Swim
4 x 50 on 1 build and descend
3 x 100 on 1:35/1:45/1:55 En2
2 x 150/200 on 3:10/3:30 En2
1 x 350/400 on 6:20/7 En2
1 x 150/200 on 3:10/3:20/3:30 En1
2 x 100 on 1:40/1:50/2  En1
100 EZ K
4 x 25 K on 50 Fast board/no fins
100 EZ
3200

November 4, 2015, Wednesday
4 x 200 SKPS
4 x 100 1 each of 
    Catch-up - enter shoulder width apart, except novice who might need to touch hands to do correctly
    3 pt - touch/tap hips, shoulder, head, enter - make sure to rotate to perform correctly, keeping hand close to body
    Arm-down -  make sure both shoulders are rotating
    Cross-backs - straight arm tap, not bent arm slide, roll hips
4 x 25 build on 35
4 x 200 25 Fast/25 EZ - long exaggerated glide on EZ, work Kick on fast 25
6 x 50 on 1:30 FAST
400/500/600 En1 S or P time allowing

November 6, 2015, Friday
400 Free
400 IM Drill Stroke/Free
2 x 25 fly drill w/fins 3R3L3W, 4 Kick fly
2 x 25 back drill w/fins  25 R only, 25 L only - other arm at side
2 x 25 Breast drill  1P3K, Dolphin K
50 Catch-up

4 times through
200 Free on 3:10/3:20/3:30  (20 sec rest)
2 x 100 IM on 1:45/1:55/2:05 (20 sec rest)
4 x 25 Stroke on 40  Set is IM order - 4 fly, next rnd Back, etc
100 EZ
3100

November 7, 2015, Saturday
400 Free
2 x 75 (25 dbl arm back/25 Bk K/25 scull)
300  Drill choice
2 x 75 (Rt only back/25 K Free/25 Lt arm only Back)
200 Choice
2 x 75 (25 Br Dr/25 Br K/25 Mid Scull)
6 x 200 on 3:30/3:45/4 Odds Free, Evens Back
5/6 x 100 K R:20 w/fins 50 stroke K/50 free K
2 x 400 S or P Breath 3,5 x 50
Deep end - vertical Kick, push off bottom explosively, kick fast for 5 sec x 4
1 min play in deep end
4 x 25 goofy - doggy, corkscrew, free arms fly k, elementary Back
200 EZ
4250



Friday, October 23, 2015

Workouts for Week 7 October 26, 28, 30, 31

October 26, 2015, Monday
3 x 300 SKP
2 x 100 Front/Mid/Rear/Swim
25 scull - feet 1st, on front, hands overhead
25 scull - feet 1st, on back, hands overhead
25 scull - (tub) feet 1st, on back, hands at waist
25 scull - head 1st, on back, hands at waist
3 x 50 on 1 build
150 (50 catch-up, 50 3 pt (touch hip, shoulder, head, enter), 50 Cross-backs  1500
4 x 25 on 45, 1-2 build, 3-4 sprint    1600
3/4 x 100 on 1:35/1:45/1:55  En2    1900/2000
Rest 30 sec
2/3 x 100 on 1:30/1:40/1:50 En2   2100/2300
Rest 30 sec
1/2 x 100 on 1:25/1:35/1:45 En2  2200/2500
Rest 30
1 x 100 on 1:20/1:30/1:40 Make interval  2300/2600
100 EZ  2400/2700


October 28, 2015, Wednesday
300 S
200 K
100 Dr

8 x 50 D/S x 25 IM order 2 Fly/2Bk/2Br/2Fr NOT fly/back/br/free x 2

2 x the following
3 x 100 IM R:20 or 1:50/2/2:10
4 x 50 IM order  on 1:10
3 x 100 Free on 1:30/1:40/1:50/2 
4 x 50 Free on 45/50/55 

100 EZ
3100

October 30, 2015, Friday
300 S, 200 K, 300 P
200 Drill (performed perfectly)
4 x 50 on 1 Build

3 x (1:00 (25, 50, 75) + 2:00 (50, 75, 100, 125, 150, 175) + 3:00 (100, 125, 150, 175, ...300)
Pick a distance for each time, each distance is FAST!  (Dave Salo set)

200 Swim Perfect stroke - all things to consider - head position, breathing, timing, rotation, hips, hand entry, hand pull, stroke length, kick

100 EZ K
4 x 100 K w fins Rest 15 strong and steady effort
600 S or P En1
2700+

October 31, 2015 Saturday
600 (75 S/75 Back/75 K/75 Choice x 2)
4 x 100 (25 Scull, 75 build (EMF x 25)  R:20
4(3 x 25) 1) Back K, arms streamline overhead 2) Cross-backs  3) Sprint

3/4 x 300 on 5/5:15/5:50 En2
3/4 x 200 Stroke (Breast does 3) no free R:20 sec
3/4 x 100 Free on 1:35/1:45/1:55 En2
4 x 50 Fly/Bk, Bk/Br, Br/Fr, Fr/Fly  R:20
4 x 25 on 50 FAST Free

Dist
800 S or P En1  
4800

Others
600 K w/fins on side, look at bleachers
4600


Saturday, October 17, 2015

Workouts for Week 6, Oct 19, 21, 23, 24

October 19, 2015, Monday
200 S
200 K
200 P
100 Drill
2 x 100 Front/Mid/Rear/Swim x 25
8 x 25 on 35 Build
1100

3 x 200 on 3:10/3:20/2:30  En1 (65% perceived effort)
4 x 150 on 2:15/2:25/2:35 En2 (80%)
5 x 100 on 1:35/1:45/1:55 En2 (80%)
6 x 50 on 50/55/1 En2 (80%)
4 x 25 w fins FAST!  w fins optional
3200

October 21, 2015, Wednesday
400 Swim
300 Rev IM KDS x 25
200 P
100 Feet first on front-hands overhead, front scull, Free swim gliding stroke, 3 breaths only
1000

4/5/6 x 150 (100 build/50 strong effort)
4/6 x 100 on 1:45/2  Odds regular IM, Evens - Reverse IM 1:45/2 (interval to get 20 sec rest)
8/10 x 50 on 1/1:10  Odds - IM order Drill/Swim x 25  Evens - Free strong 80%+
300 Dist Per Stroke - count strokes x 25, emphasize glide
2800/3150/3300

October 23, 2015, Friday
300 S
200 K
300 P
6 x 50 on 1 Drill/build x 25
8 x 25 on 40  odds - 12 1/2 Blast/12 1/2 EZ  Evens - Sprint

6/7/8 x 125 on 2:15/2:25/2:35 En3 (90% Hard)
100 alt Catchup/EZ x 25
400 K w fins or 300 K without fins - no board on side or on back(arms overhead streamlined)
100 EZ
2750/2900/3000

October 24, 2015, Saturday
100 S, K, Back, K, S, Breast
4 x 100 (50 Rear scull, 50 Swim Max DPS)
4 x 50 on 1/1:05/1:10  25 Swim Free/25 Kick mix strokes

4(4 x 50) w/fins - on coach
     Fly - Odds Breath 3 down, 2 up, Evens 3R3L
     Back - Odds 25 Left arm only/25 Right only, Evens 5 sec roll
     Brst - Odds Double breast pullout, Evens Dolphin K Brst
     Fr - Odds x-back/Evens - weak arm

Others
2 x thru
100 K Main Stroke (MS)
50 K Free
25 drill
125 Swim

6 x Thru
75 Free on 1:15/1:25
100 IM or Stroke on 1:40/1:50
50 Free  Sets 1-3 on 1 Strong, Sets 4-6 on 1:15 FAST

300 En1 DPS Gliding stroke w roll

Distance
4 x 400 Desc Rest 20-30 sec (get time to be able to descend)
400 Hard 90%
400 Cool down 50 S/50 choice Drill
4400

Workout for Saturday, October 17

1)   400 S
       2 x 125 (75 free/50 x-backs)
      300 P
      2 x 75 (50 free/25 choice
      200 K
     1300

2)   4(5 x 25) on 40
       Odd sets - Stroke, #1 and 2 Drill
       Even sets - Free, Desc 1-3, Hold 4 & 5 
     1800

Others
3)   Do the following 2 times
      200 on 3:15/3:25/3:35  En1 Interval with 20 sec rest
      2 x 150 on 2:30/2:40/2:50  En1 Interval with 20 sec rest
      3 x 100 on 1:30/1:40/1:50 En2  Interval with 20 sec rest
      4 x 50 on 1 Hard and steady, Best Possible Average
      3800

4)   Do the following 2 times
      50 K with board
      50 S no breathing from flags to wall
      50 K no board
      50 gliding stroke free
      4200

IM/Stroke
3)   2 Times Thru
      6 x 25 on 40  relaxed and flat fly
      2 x 150 Neg Split Back x 75
      2 x 75 Brst Build
      3 x 100 Free  (50 S @ 80%/50 Swim w/ 6-beat overkick
      3600




Monday, October 12, 2015

Workouts for Week 5, Oct 12, 14, 16th

Monday October 12
200 SKPDS
8 X 25 on 45  odds - Tarzan, evens - drill - mix
10/11/12 x 100 on 1:40/1:50/2  En1  2400
age   HR
30     20
40     19
50     18
60     17

400 S or P
2 x 100 drill
3000

Wednesday, October 14
400 S
400 IM K/D x 25   800
4 x 100 K choice, all 4 same stroke R: 20 sec   1200
2(4 x 50) on 1  S/D x 25  no free or IM order       1600
400 S or P  Every 4th length stroke (no free)       2000
4 x 100 FreeIMs (Fr, Bk, Br, Fr) on 2            2400
2(5 x 50) 1st set - on 50 best possible average
2nd set no free
2900
100 EZ
3000

Friday, October 16
300 S
200 K
300 P 
2 x 100 scull Ft/M/R/Swim              1000
2(4 x 50) on 1  1st set build, 2nd set 12 1/2 BLAST, 12 1/2 EZ x 2    1400
3 x 100 with paddles and fins on 2 FAST     1700
6 X 25 on 1 FAST                     1850
100 EZ + 100 EZ K no fins      2050
3 x 100 K 75 build, 25 Fast R: 30 sec 2350
400 En1 Every 4th length drill
2750





Tuesday, October 6, 2015

Remaining workouts for Week 4, October 7, 9, 10th

Wednesday, October 7
400 Fr (SKPS) x 100
300 Br (SKPS) x 75
200 Bk (SKDS) x 50 (drill is 10 Ks on side, 1 stroke over to the other side, repeat)
100 Fly (KDSD) x 25 (drill is 1st 25 right arm only, 2nd drill is left arm only)

150 Free (S or P) on 2:30 plenty of rest?
2 x 100 IM or Stroke or Free  on 2 or 2:15 (outside lanes do 1 if doing stroke/IM, if doing Free, have them work on head down and rotate)
4 x 25 Fly on 45 or 1 (if they can't do the full 25, have them do 4 full fly strokes then switch to Free)
150 Free (S or P) on 2:30
2 x 100 IM/Stroke/Free on 2/2:15
4 x 25 Back on 45
150 Free (S or P) on 2:30
2 x 100 IM/Stroke/Free on 2/2:15
4 x 25 Brst on 45
150 Free (S or P)
2 x 100 IM/Stroke/Free on 2/2:15
4 x 25 Free on 45 work on 6-beat overkick on all 4
100 EZ
2900

Friday, October 9
300 Swim
200 K
200 P
200 Drill (alt. 50 arm down on Breathing side, 50 catch-up)
2 x 100 Front scull, Mid, Rear, Swim 

3 x 50 EZ/Med/Fast on 1  Work technique on EZ-Perfect stroke
2(3 x 25) on 40 by 25(build, 12 1/2 Super Fast-12 1/2 EZ, SPRINT)

10 x 25 on 40 Fast   1650
50 EZ on 1:30            1700
8 x 25 on 50 FAST   1900
50 EZ on 1:30    1950 
6 x 25 on 1 min FAST  2100
50 EZ on 1:30    2150 
4 x 25 on 1 min FAST    2250 
50 EZ                     2300
2 x 25 on 1 minute FAST  2350
300-500 Swim En1
2650-2850

Saturday, October 10
300 S
100 K
200 S
100 IM Drill
100 S
100 Build
12 x 25 on 50 w/fins Odds - Streamline kick under H2O, Evens - every 3 strokes flip
(have demo of open turns?) Chris T/Mark L.
1200

100 EZ kick no fins
600 K w fins (alt 100 on ft/100 on back)(mid 200 Fly K - 100 on Ft/100 on Bk)
or 400 w/o fins (alt 100 on ft/100 on back)(last 200 Fly K - 100 on Ft/100 on Bk)
1700/1900

Others
(following set do twice) 
4 x 25 drill on 45  (same stroke, set IM order?)
300 S on 4:30/5
4 x 25 Kick Main Stroke, on 55
200 Swim
4 x 25  scull on 1 (feet first, on back and front, arm overhead or waist)
100 Swim
4 x 25 on 40 Fast 
set total 2000 
3200 total

Distance
2 X if takers 
500 on 9/9:30 (R:30 En1+ - En2)
4 x 100 on 1:30/1:40 (short rest hard)
300 on 5:15 (R:30 En1+ to -En2)
2 x 100 on 1:30/1:40 (short rest hard)
!00 Perfect stroke, steady pace
3200/3400
4700/4900 (2x)