Sunday, July 30, 2006
Monday, July 31, 2006 Breast Emphasis
The emphasis for this workout is Breast.
Warm Up
100 Free
100 Breast
2x50 Breast Kick
100 Free
100 Breast
2x50 Breast Kick
Main Set
50 Breast 2K/Pull
3 x 100 Breast
50 Breast kick
5x100 Free
100 Alt fly & breast by stroke
2x200 Breast
50Bst kick
4x100 Free
2 x 100 Breast
50 Breast kick
3x100 Pull
2x50 Breast
200 Free
2x50 Breast
100 Free
Warm Down
100 Choice
Warm Up
100 Free
100 Breast
2x50 Breast Kick
100 Free
100 Breast
2x50 Breast Kick
Main Set
50 Breast 2K/Pull
3 x 100 Breast
50 Breast kick
5x100 Free
100 Alt fly & breast by stroke
2x200 Breast
50Bst kick
4x100 Free
2 x 100 Breast
50 Breast kick
3x100 Pull
2x50 Breast
200 Free
2x50 Breast
100 Free
Warm Down
100 Choice
Sunday, July 30, 2006, 100s for 30 minutes
The main set of the workout is 100s for 30 minutes with the sendoff decreasing. The workout below is for the expert lane.
Warm Up
200 Choice
2x50 catch-up drill
2x50 1 arm
2x50 DPS
2x50 2 breaths per 50
200 free
200 kick
Main Set
6 100s 1:30
6 100s 1:25
5 100s 1:20
5 100s 1:15
Warm Down
100 Ez
2x (100 choice, 50 kick, 100 choice)
200 Warm Down
Warm Up
200 Choice
2x50 catch-up drill
2x50 1 arm
2x50 DPS
2x50 2 breaths per 50
200 free
200 kick
Main Set
6 100s 1:30
6 100s 1:25
5 100s 1:20
5 100s 1:15
Warm Down
100 Ez
2x (100 choice, 50 kick, 100 choice)
200 Warm Down
Saturday, July 22, 2006
Monday, July 24, 2006 Back Emphasis
Monday's workout will work back stroke Below is the workout for the expert lane (3,500 yards)
Warm up
3x100 Free
2x100 Choice
100 Kick
Drills
8x50
odds: 3 left arm, 3 right arm, 3 strokes
evens: back 6 dolphin kicks off the wall
Main Set
4x75 back, free, back
200 back
2x100 back
3x100 Pull
6x50 back kick
4x75 free, back, free
200 alt 50 back 50 free
3x100 Free
6x50 odds ez, evens back sprint
Warm Down
200 Choice
Warm up
3x100 Free
2x100 Choice
100 Kick
Drills
8x50
odds: 3 left arm, 3 right arm, 3 strokes
evens: back 6 dolphin kicks off the wall
Main Set
4x75 back, free, back
200 back
2x100 back
3x100 Pull
6x50 back kick
4x75 free, back, free
200 alt 50 back 50 free
3x100 Free
6x50 odds ez, evens back sprint
Warm Down
200 Choice
Sunday, July 23, 2006 Distance
Below is the Sunday distance workout for the expert lane (4,000 yards)
Warm Up
3x100 Free
2x100 Choice
100 kick
Drills
4x50 12 left arm down, right arm back
4x50 kick
4x50 alternate fist and catchup
4x50 kick
Main Set
1000 free
2x500 (1st one pull,
2nd faster turn over every 4th length)
2x200 (1st pull, second hard)
Warm Down
200 Choice
Warm Up
3x100 Free
2x100 Choice
100 kick
Drills
4x50 12 left arm down, right arm back
4x50 kick
4x50 alternate fist and catchup
4x50 kick
Main Set
1000 free
2x500 (1st one pull,
2nd faster turn over every 4th length)
2x200 (1st pull, second hard)
Warm Down
200 Choice
Monday, July 17, 2006
Monday, July 17, 2006 IM and choice
Below is the workout for the expert lane with a total of 3,700 yards.
Warm up
200 Free
2x100 Choice
4x50 Kick
Drills
4 x (50 drill, 2x25 kick, 100 build)
once for each stroke fly, back, breast free
Main Set
6x100 IM
4x50 kick
6x100 pull
4x100 choice
8x50 odds ez, evens sprint (at least 30 sec rest)
Warm Down
100 Choice
Warm up
200 Free
2x100 Choice
4x50 Kick
Drills
4 x (50 drill, 2x25 kick, 100 build)
once for each stroke fly, back, breast free
Main Set
6x100 IM
4x50 kick
6x100 pull
4x100 choice
8x50 odds ez, evens sprint (at least 30 sec rest)
Warm Down
100 Choice
Tuesday, July 04, 2006
Monday, July 10, 2006 100s for time
This day is a test set where we swim 10-100's for time. The idea is to do these very fast, but try to maintain the same speed/time on each one. Below is shown the expert lane's workout; however, all of the lanes do the 10 100's at the same time.
Warm Up
200 Free
3x100 Pull
100 Kck
Further warm up
6 x 100 free on 1:25
Main Set
10 100s on 3 Minutes (wait for coach)
There are supposed to be fast with the last as fast as the first. You don’t have to give times. You may swim 100s or 150s on 2:00, but you must go last in the lane and NO TIMES will be recorded.
Start cool down
6 x 100 Pull or swim choice, steady pace
Cool Down
200 Choice
Warm Up
200 Free
3x100 Pull
100 Kck
Further warm up
6 x 100 free on 1:25
Main Set
10 100s on 3 Minutes (wait for coach)
There are supposed to be fast with the last as fast as the first. You don’t have to give times. You may swim 100s or 150s on 2:00, but you must go last in the lane and NO TIMES will be recorded.
Start cool down
6 x 100 Pull or swim choice, steady pace
Cool Down
200 Choice
Sunday, July 9, 2006 Pyramid Aerobic
This is a distance workout. Below is the workout shown for the expert land and is 4,000 yards.
Warm Up
200 Choice
100 Free
6x50 Kick
Drills
4x50 Drills - coaches choice
Main Set
100, 200, 300, 400, 500, 400, 300, 200, 100 (10-15 sec rest, or when 4th person gets to wall)
100 Ez kick
4 x 100 Choice
Warm Down
200 Choice
Warm Up
200 Choice
100 Free
6x50 Kick
Drills
4x50 Drills - coaches choice
Main Set
100, 200, 300, 400, 500, 400, 300, 200, 100 (10-15 sec rest, or when 4th person gets to wall)
100 Ez kick
4 x 100 Choice
Warm Down
200 Choice
Monday, July 03, 2006
Monday, July 3, 2006 IM
Monday nights workout emphasized IM and the strokes involved in IM. The workout is for the expert lane. This workout has 3,700 yards.
Warm Up
200 Free
200 Pull
200 Choice
100 Kick
Drills
4x50 Coaches choice
Main Set
3x100 Pull
3x100 Fly
3x100 (50 Fly, 50 back)
3x100 Back
3x100 (50 back, 50 breast)
3x100 breast
3x100 (50 breast, 50 free)
3x100 Free
3x100 IM
Warm Down
100 Choice
Warm Up
200 Free
200 Pull
200 Choice
100 Kick
Drills
4x50 Coaches choice
Main Set
3x100 Pull
3x100 Fly
3x100 (50 Fly, 50 back)
3x100 Back
3x100 (50 back, 50 breast)
3x100 breast
3x100 (50 breast, 50 free)
3x100 Free
3x100 IM
Warm Down
100 Choice
Sunday, July 2, 2006, Distance
Sunday's workout empahsis was freestyle with an emphsis towards distance. The workout is for the expert lane who had some faster than usually swimmers. Total yardage is 4,000 yards.
Warm Up
200 free
4x100 choice
200 Kick
Drills
4x50 drill (left arm, right arm, finger tip drag, catchup)
Main Set
4x100 (50 kick/50 free)
4x150 pull (1:50)
200, 400, 200 free
4x150 pull (1:50)
4x100 choice
4x50 breath control (no breath down, ez back)
Warm Down
200 Choice
Warm Up
200 free
4x100 choice
200 Kick
Drills
4x50 drill (left arm, right arm, finger tip drag, catchup)
Main Set
4x100 (50 kick/50 free)
4x150 pull (1:50)
200, 400, 200 free
4x150 pull (1:50)
4x100 choice
4x50 breath control (no breath down, ez back)
Warm Down
200 Choice
Friday, June 28, 2006 Free and Choice
Here is the workout for Friday, June 28th. Kat has left town. The emphasis tonight is free style and choice. The workout is for the expert lane. Total yardage is 3,800 yards.
Warm up
200 Free
200 Pull
200 Kick
Drills
4x50 free descend count
4x50 free odds right arm, evens left arm
Main Set
5x100 Pull 1:15
5x50 Kick 1:00
3x200 Free 2:30
5x50 Kick 1:00
5x100 Choice on 1:30
10x50 odds 2 breaths, evens choice
Warm Down
200 Choice
Warm up
200 Free
200 Pull
200 Kick
Drills
4x50 free descend count
4x50 free odds right arm, evens left arm
Main Set
5x100 Pull 1:15
5x50 Kick 1:00
3x200 Free 2:30
5x50 Kick 1:00
5x100 Choice on 1:30
10x50 odds 2 breaths, evens choice
Warm Down
200 Choice
Thursday, June 29, 2006 IM
Here is the Thrusday night workout. Kat went out of town. The emphasis is IM. The workout is for the expert lane. Total yardage is 3,700 yards.
Warm Up
200 Free
200 IM Drill down swim back
200 Pull
100 Kick
Drills
4x50 Coaches choice
Main Set
6x100 Free 1:25 then rest 1:00
200 Free fast
100 IM Drill
3 x 100 build on 1:45 1 of each stroke except free
4x100 Free on 1:20 then rest 100
100 Free fast
100 IM drill
3x100 IM moderate on 1:50
100 Ez
3x100 Free on 1:30 moderate
100 Free, breath control 3,5,7,9
Warm Down
200 Choice
Warm Up
200 Free
200 IM Drill down swim back
200 Pull
100 Kick
Drills
4x50 Coaches choice
Main Set
6x100 Free 1:25 then rest 1:00
200 Free fast
100 IM Drill
3 x 100 build on 1:45 1 of each stroke except free
4x100 Free on 1:20 then rest 100
100 Free fast
100 IM drill
3x100 IM moderate on 1:50
100 Ez
3x100 Free on 1:30 moderate
100 Free, breath control 3,5,7,9
Warm Down
200 Choice
