500 w/up
2x 200 Free on 3:15
4x50 (25 kick, 25 swim)
2x100 IM Drill
1000 for time. Fastest was 13:12. This was modified for lanes (800 for time, 500 for time, 200 for time)
100 warmdown
Tuesday, May 31, 2011
Saturday, May 28, 2011
2200 yds
500 w/up
5x100 (25 dolphin kick on back, 25 worst stroke, 50 Free)
200 recovery
50 Free sprint on 45
150 recovery
50 Free sprint on 45
100 recovery
50 Free sprint on 45
50 Free sprint on 45
50 Free sprint on 45
100 easy swim
10 minutes for sprint 25's from a dive
5x100 (25 dolphin kick on back, 25 worst stroke, 50 Free)
200 recovery
50 Free sprint on 45
150 recovery
50 Free sprint on 45
100 recovery
50 Free sprint on 45
50 Free sprint on 45
50 Free sprint on 45
100 easy swim
10 minutes for sprint 25's from a dive
Tuesday, May 24, 2011
2800 yds
500 w/up
6x75 (25 swim, 25 kick, 25 swim)
600 pull and paddles (25 ez, 25 hd, 50 ez, 50 hd, 75 ez, 75 hd, 100 ez, 100 hd)
3x200 1 and 3 Free on 3:10 #2 was choice on 4:00
6x100
1-3 choice on 2:00 4-6 free D4-6 on 1:30
50 warmdown
6x75 (25 swim, 25 kick, 25 swim)
600 pull and paddles (25 ez, 25 hd, 50 ez, 50 hd, 75 ez, 75 hd, 100 ez, 100 hd)
3x200 1 and 3 Free on 3:10 #2 was choice on 4:00
6x100
1-3 choice on 2:00 4-6 free D4-6 on 1:30
50 warmdown
Monday, May 23, 2011
May 21, 1000 yds
2x 100 Free
2x50 kick
4x25 sprint
100 swim
Butterfly technique day (This made my day. I love teaching and swimming butterfly)
Flipturns
Technique day.
2x50 kick
4x25 sprint
100 swim
Butterfly technique day (This made my day. I love teaching and swimming butterfly)
Flipturns
Technique day.
Wednesday, May 18, 2011
2400 yds
400 Free (every 4th 25 is kick)
300 Free (every 3rd 25 is non-free)
200 Free (mix it up)
100 Free (no breathing in the flags)
2x10x50 (The intervals are designed for the fastest lane, modifications were made for other lanes)
4 on 50
3 on 45
2 on 40
25 to the other end
1x50 all out sprint
50 easy
2x 50 medium swim Free
2x25 all out sprint choice
50 easy choice
300 Free (every 3rd 25 is non-free)
200 Free (mix it up)
100 Free (no breathing in the flags)
2x10x50 (The intervals are designed for the fastest lane, modifications were made for other lanes)
4 on 50
3 on 45
2 on 40
25 to the other end
1x50 all out sprint
50 easy
2x 50 medium swim Free
2x25 all out sprint choice
50 easy choice
Tuesday, May 17, 2011
2800 yds
500 w/up
10x25 streamline to the center and then easy swim the rest of the way
9x200
1. Free
2. Free
3. 100 Free, 50 Breast, 50 Free
4. 50 Free, 50 Breast, 50 Back, 50 Free
5. 200 IM
6. 50 Free, 50 Breast, 50 Back, 50 Free
7. 100 Free, 50 Breast, 50 Free
8. Free
9. Free
2x snake swim (2x 125 yards)
10x25 streamline to the center and then easy swim the rest of the way
9x200
1. Free
2. Free
3. 100 Free, 50 Breast, 50 Free
4. 50 Free, 50 Breast, 50 Back, 50 Free
5. 200 IM
6. 50 Free, 50 Breast, 50 Back, 50 Free
7. 100 Free, 50 Breast, 50 Free
8. Free
9. Free
2x snake swim (2x 125 yards)
Saturday, May 14, 2011
2500 yds +lazy river
Sorry, I spent the week in Florida. I am back now for the concievable future. No more trips for awhile.
500 w/up
4x125 odds: kick, evens: swim
500 Free (25 hard, 25 ez, 50 hard, 50 ez, 75 hard, 75 ez, 100 hard, 100 ez)
8x75 pull and paddles on 1:15 (25 ez, 25 medium, 25 hard)
200 free (breathe 3, 5, 7, 9, repeat)
8x25 underwater dolphin for as long as possible
2x swim lazy river
500 w/up
4x125 odds: kick, evens: swim
500 Free (25 hard, 25 ez, 50 hard, 50 ez, 75 hard, 75 ez, 100 hard, 100 ez)
8x75 pull and paddles on 1:15 (25 ez, 25 medium, 25 hard)
200 free (breathe 3, 5, 7, 9, repeat)
8x25 underwater dolphin for as long as possible
2x swim lazy river
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