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)





 


Monday, October 5, 2015

Monday, October 5th

200 SKP
4 x 100 RIMD (reverse IM drill) or scull or Free drills   1000
4 x 50 on 1 build
4 x 50 on 1 desc   1400
4 x 100 on 1:35/1:40/1:50 En2 (80%)  1800
400 P En1 R:20  2200
4 x 100 on 1:35/1:40/1:50   2600
200 P  2800
2 x 100 Drill   
3000