Charlie’s Swim Work Outs

Example Work Outs   Don’t be afraid we have a lane for beginners!

Warm Up at least 500 Yards.  Get in,  talk during sprint set.                                                     

500, 25 kick EZ, 400 25 kick EZ, 100, 300, 200                                                                                                                          The kick is your rest for the 500 and 400,      Rest 1 min on others.

EZ swim until 8: 10

3 x 100  on three minutes  Go as fast as you can … All out…
EZ 50 Swim                                                                                                                                                                                                                                                            2 x 50 on two minutes go as fast as you can                                                                                                            

Warm Down        

 

————————————
We like to do sets like this that make you aware of stream lined swimming and focus on the front and back of stroke.
In the set of 50’s try to swim both 50’s the same speed. Notice that the distance per stroke 50 should be less effort with same time.

Warm up ———-

Main Set
6 x 75 sprint 1st and last 25
50 free 80% 20 sec rest, 50 free distance per stroke,
Check times
Repeat

4 x 200 20 seconds rest, watch time. try to keep all the same time.
sprint mid 100, first and last 50 distance per stroke,
Work the streamline off each turn to go at least past the flag.
5 min swim. Distance per stroke, pick up tempo during last min.
50 free 80% 20 sec rest, 50 free distance per stroke,
Check times
Repeat Compare times with first group of 50’s
6 x 75 Sprint mid 25, distance per stroke on first and last length.

Warm Down
————————————

300 ez swim
200 kick
4 x 25 moderate pace swim with closed hand (fist)
4 x 25 moderate pace catch up drill
100 long stroke per length (count and reduce by 25)

75 first 25 sprint ez 50
15 seconds rest
800 Free focus on 3rd-6th 100, build up last 100
15 seconds rest
75 ez 50, sprint last 25
EZ 50
3 x 200 30 seconds rest
EZ 50
200 kick
4 x 100 hypoxic 3-4-5-6 strokes per breath 30 seconds rest
4 x 50 15 second rest last 50 is the fastest

6 x 15 yards (start at flag from dead start, sprint to other flag.)
Make sure to give room for person in front so you don’t get kicked
let them have some space so they can get out of the way on the other end.
do not drift at the other end, do a flip turn at flag and come back.)

Warm Down….

———————————-
10 min warm up

5 x 100 with 50 kick between as active rest

4 x 25 Sprint all out 15 seconds rest.

Broken 300 at the 50, 5 seconds rest

6 x 50 Streamline to 3rd Line, Deep Turn Streamline to 3rd line.

10 min swim

Broken 500 10 seconds rest

50, 100, 100, 50, 100, 100

2 x 175 by 50 fly, back, breast; back, breast, free; free, fly, back

 

700 Warm up

6 X 25 ODD Shooters

12 x 50 on 15 Sec
100 Kick

2 X 500 2 min Rest odd 100’ Sprint
50 EZ Back Stroke

3 x 100 10 Sec rest

4 X 50 on 10 sec rest

2 x 25 Sprint

Warm Down

 

—————–

WARM UP

3 X (200 swim build up, 20 sec rest, 50 Sprint) 20 Sec Rest

400 Build by 100

4 X (50 Sprint deep turn, 15 sec rest, 150 work last 100) 20 sec

100, 25kick, 150, 25 kick, 200, 25 kick, 150, 25 ez

WARM DOWN

Butterfly workout:

Warm up.. 700 ish with a little fly not much.

8 x 50 odd fly 15 seconds rest even perfect free moderate.

Repeat 3 times

25 fly 10 sec 75 free15 sec

50 Fly 10 sec 50 free 15 sec

75 fly 10 sec 25 free

30 sec

then do same in reverse order 3 times.  Before you know it you have done 900 more fly. I noticed when I do this I can monitor the fly time and try to keep it even and when I start the reverse order it seems easier.

Then do 4 x 100 odd fly

Fly 20 seconds rest

Free 30 seconds rest

Fly 20 seconds rest

Free

2 min rest (swim a very easy 50 )

200 broken fly 10 seconds at each fifty.

Two times 15 second rest.  EZ Stretch everything out.

50 fly 50 back long kick off walls underwater

50 fly 50 breast

Warm down

————————————————————————–

300 mix up stroke drills
6 x 50 odd sprint, even long distance per stroke

200 Fast, 200 Medium, 200 Fast30 seconds rest.
6 x 100 Sprint 2 min interval

6 x 25 sprint 30 seconds rest alternate strokes
400 Free
6 x 501 min interval.Descend time 1-34-6
200 easy

2 x 50 as fast as you can
200 moderate
1 x 25 sprint!!!!

_____________________

Warm Up 4 x (25 EZ,Rest 10,50 Build Rest 10,25 Moderate @Rest 10)
Set 1 2 x(5 x 100 10 sec rest, MaintainPace)
200 Non Free
Set 2 5 (150 build, rest 10, 2 x 25 Fast rest 5)Each set on 4 Min.
Warm Down4 x 75@ 1:30

———————-

Jan 15 workout

Warm up 300 Swim, 200 Pull, 200 Kick
8 x 50   Out to 4th line each end underwater turn on Even
1st 250 Sprint 1st 50 swim rest fast
100  90% then 50 100%
2nd 250 Sprint 2nd 50 swim rest fast
100  90% then  50 100%
3rd 250 Sprint 3rd 50 swim rest fast
100  90% then 50 100%
4th 250 Sprint last 50 swim rest fast
100 EZ then   100 95%
Warm down then hot tub
—–

Warm UP: 200 Free, 100 Kick, 100 Stroke Drill 100 stretch, NO stop….

4 x 75 free 15 seconds rest
1- first length fast
2- second length fast
3- third length fast
4- all fast

100 Kick 50 free 50 back

4 x 50 15 seconds rest
1 fly, back
2 back, breast
3 breast free
4 free, fly

100 Kick 50 free 50 back

2x (4 x 100) 20 Seconds rest
1 first length fly
2 first back
3 first breast
4 all free

3 x 200 20 seconds rest
1 first 100 fast
2 second 100 fast
3 all fast

8 x 25 15 seconds rest
Kick streamlined to fourth Stripe sprint rest of the way.

200 cool down

Warm up 300 swim 200 pull 200 kick
Repeat 4 times

3×25  butterfly, back, breaststroke 5 sec rest
30 sec rest
3×50 free descend time by 50 5 sec rest
3×100 free 5 sec rest descend by 100
Rest 1 min between  Last time through go off blocks with one min between hundreds.
3 x 100 IM broken 10 sec at 24
Warm Down

—————

July 28  Butterfly Mania! Substitute free if you aren’t crazy.

Warm up 300 swim 200 pull 200 kick

10 x 50 odd fly  10 Second Rest
4 x 100 Odd Fly  15 Second Rest

8 x 100 all Fly  15 Second Rest even pace, watch clock
2 min Rest then 100 sprint Fly for time

4 x 100 with 50 butterfly kick between as rest choice

2 x 200  Last 75 of each fly

shooters up to warm down time
Warm Down

————————

10 Min Warm Up
Repeat 3 times
4 x 25 slow to fast 5 sec rest
30 sec rest
4 x 50 Slow to fast 5 sec rest
30 sec rest
4 x 100 sec rest
Rest 1 min
3 x 100 IM 10 sec rest at 25’s
4 x 25 Shooters
Warm Down

May 22

Over Achievers (3,000 yards)
Warm up Three times through
100 Swim no rest
100 Kick no rest
100 IM Stroke Drill 1 min rest
8 x 25 15 sec rest
1) Breath to Right
2) Breath to Left
3) Breath every third stroke
4) Breath every forth stroke
5) Breath every fifth stroke
6) twice to right twice to left
7) breath every stroke
8) relax and try to make it without breathing
8 x 100 with 50 kick to rest between straight through, 1 mile race pace on 100’s
Sunday 1 mile swimmers warm down.
500 choice
8 x 50 Odd Swim Even Kick 15 sec rest.
200 Warm Down

Medium 2,600 yards
Warm up Three times through
100 Swim no rest
100 Kick no rest
100 IM Stroke Drill 1 min rest
8 x 25 15 sec rest
1) Breath to Right
2) Breath to Left
3) Breath every third stroke
4) Breath every forth stroke
5) Breath every fifth stroke
6) twice to right twice to left
7) breath every stroke
8) relax and try to make it without breathing
6 x 100 with 50 kick to rest between straight through, 1 mile race pace on 100’s
400 choice
6 x 50 Odd Swim Even Kick 15 sec rest.
200 Warm Down

Improving 2,300 yards
Warm up two times through
100 Swim no rest
100 Kick no rest
100 IM Stroke Drill 1 min rest
8 x 25 15 sec rest
1) Breath to Right
2) Breath to Left
3) Breath every third stroke
4) Breath every forth stroke
5) Breath every fifth stroke
6) twice to right twice to left
7) breath every stroke
8) relax and try to make it without breathing
6 x 100 with 50 kick to rest between straight through, 1 mile race pace on 100’s
Sunday 1 mile swimmers warm down.
400 choice
6 x 50 Odd Swim Even Kick 15 sec rest.
200 Warm Down

March 11, 2008

Over Achievers     Kick Night!

Warm up  4 x (100 Swim, 50 Kick)
1st length of 100’s fly, back, breast, free.
6 x 50 Sprints  20 sec rest.
6 x (200+50kick) alternate type of kick,
2 x 100 kick  10 sec rest
4  x 100  HYPOXIC by 3,4,5,6 strokes per breath  30 seconds Rest

Easy 50 kick choice
Swim 50, 50, 100, 100, 200, , 30 sec rest
200 warm down!

Medium           Kick Night!

Warm up  4 x (100 Swim, 50 Kick)
1st length of 100’s fly, back, breast, free.
6 x 50 Sprints  20 sec rest.
4 x (200+50kick) alternate type of kick,
2 x 100 kick  10 sec rest
4  x 100  HYPOXIC by 3,4,5,6 strokes per breath  30 seconds Rest
Easy 50 kick choice
Swim 50, 50, 100, 100, 200, , 30 sec rest
200 warm down!

Improving       Kick Night!

Warm up  3 x (100 Swim, 50 Kick)
1st length of 100’s fly, back, breast, free.
4 x 50 Sprints  20 sec rest.
4 x (200+50kick) alternate type of kick,
100 kick
3  x 100  HYPOXIC by 3,4,5,6 strokes per breath  30 seconds Rest
Easy 50 kick choice
Swim 50,  100,  200,  30 sec rest
200 warm down!

November 6, 2007

Over Achievers
FOCUS: Breaststroke!

300 Free, 50 Kick, 100Brest
4x 75 first 25 Breast get past flags on each turn and start
4 x 100 Hypoxic Breathing 3-4-5-6 strokes per breath by 25
2 x 200 1st Med, second Hard
3 x 50 Breast High Elbow Drill coach explains
TIMED EVENT: 100 Free FAST!
3 x 100 decend (easy, med, fast)
300 Free
3 x 150 30 sec rest First length Breast
200 Easy
Warm down
Medium
FOCUS: Breaststroke!

300 Free, 50 Kick, 100Brest
4x 75 first 25 Breast get past flags on each turn and start
3 x 100 Hypoxic Breathing 3-4-5-6 strokes per breath by 25
2 x 200 1st Med, second Hard
3 x 50 Breast High Elbow Drill coach explains
TIMED EVENT: 100 Free FAST!
3 x 100 decend (easy, med, fast)
200 Free
2 x 150 30 sec rest First length Breast
200 Easy
Warm down

Improving
FOCUS: Breaststroke!

200 Free, 50 Kick, 100Brest
2x 75 first 25 Breast get past flags on each turn and start
3 x 100 Hypoxic Breathing 3-4-5-6 strokes per breath by 25
200 1st 100 Med, 2nd 100 Hard
3 x 50 Breast High Elbow Drill coach explains
TIMED EVENT: 100 Free FAST!
2 x 100 decend (easy, fast)
200 Free
2 x 150 30 sec rest First length Breast
200 Easy
Warm down

November 4, 2007

Over Achievers

FOCUS: Breaststroke!

300 Free, 100 Breast Kick, 100Brest
4x 75 first 25 Breast
4 x 25 Butterfly Shooters Kick as far as you can under water as streamlined as possible. Simulate turn to start Pop up and sprint as fast as you can to the wall.
3 x 200 descend each 200 time Work turns
3 x 50 Breast focus on long stretch with head down squeeze head with arms for streamline.
TIMED EVENT: Pick an event for time.
2 x 100 Catch up Drill 20 sec rest
2 x 25 Free Shooters
3 x 150 30 sec rest First length Breast
200 Broken by 50 (20 sec rest)
Warm down

Medium

FOCUS: Breaststroke!

300 Free, 100 Breast Kick, 100 breast,
4x 75 first 25 Breast
4 x 25 Butterfly Shooters Kick as far as you can under water as streamlined as possible. Simulate turn to start Pop up and sprint as fast as you can to the wall.
2 x 200 descend each 200 time Work turns
2 x 75 Breast focus on long stretch with head down squeeze head with arms for streamline.
TIMED EVENT: Pick an event for time.
2 x 100 Catch up Drill 20 sec rest
2 x 25 Free Shooters as above
2 x 150 30 sec rest First length Breast
200 Broken by 50 (20 sec rest)
100 Broken by 25 first breast, 10 sec rest
Warm down

Improving

FOCUS: Breast!

200 Free, 100 Breast Kick, 100 Breast
2x 75 first 25 Breast
4 x 25 Butterfly Shooters Kick as far as you can under water as streamlined as possible. Simulate turn to start Pop up and sprint as fast as you can to the wall.
2 x 200 second 200 faster then first
2 x 75 Breast focus on long stretch with head down squeeze head with arms for streamline.
TIMED EVENT: Pick an event for time.
2 x 100 Catch up Drill 20 sec rest
2 x 25 Free Shooters as above
2 x 150 30 sec rest First length Breast
200 Broken by 50 (20 sec rest)

Warm down

October 28, 2007

Focus on Backstroke this week

10 min swim kick pull

October 23, 2007

Over Achievers   The wonderful world of Butterfly!

FOCUS: Butterfly! People Swimming at the meet next week will focus on their events.

300 Free, 100 Butterfly Kick, 25 fly, 75 free
4x 75 first 25 Fly
4 x 25 Butterfly Shooters Kick as far as you can under water as streamlined as possible. Simulate turn to start Pop up and sprint as fast as you can to the wall.
3 x 200 descend each 200 time Work turns
2 x 75 One Arm Fly Make sure fingers are pointed down! 5 strokes each side finish up length with both
2 x 100 Catch up Drill 20 sec rest
2 x 25 Butterfly Shooters as above
3 x 150 30 sec rest First length fly
200 Broken by 50 (20 sec rest)
100 Broken by 25 first fly, 10 sec rest
Warm down Butterfly Rules!
Medium            The wonderful world of Butterfly!

FOCUS: Butterfly! People Swimming at the meet next week will focus on their events.

300 Free, 100 Butterfly Kick, 25 fly, 75 free
4x 75 first 25 Fly
4 x 25 Butterfly Shooters Kick as far as you can under water as streamlined as possible. Simulate turn to start Pop up and sprint as fast as you can to the wall.
2 x 200 descend each 200 time Work turns
2 x 75 One Arm Fly Make sure fingers are pointed down! 5 strokes each side finish up length with both
2 x 100 Catch up Drill 20 sec rest
2 x 25 Butterfly Shooters as above
2 x 150 30 sec rest First length fly
200 Broken by 50 (20 sec rest)
100 Broken by 25 first fly, 10 sec rest
Warm down Butterfly Rules!

Improving       The wonderful world of Butterfly!

FOCUS: Butterfly! People Swimming at the meet next week will focus on their events.
200 Free, 100 Butterfly Kick, 25 fly, 75 free
2x 75 first 25 Fly
4 x 25 Butterfly Shooters Kick as far as you can under water as streamlined as possible. Simulate turn to start Pop up and sprint as fast as you can to the wall.
2 x 200 second 200 faster then first
2 x 75 One Arm Fly Make sure fingers are pointed down! 5 strokes each side finish up length with both
2 x 100 Catch up Drill 20 sec rest
2 x 25 Butterfly Shooters as above
2 x 150 30 sec rest First length fly
200 Broken by 50 (20 sec rest)
Warm down Butterfly Rules

October 21, 2007

Over Achievers
FOCUS: Butterfly! People Swimming at the meet next week will focus on their events.

300 Free, 100 Butterfly Kick, 25 fly, 75 free
4x 75 first 25 Fly
4 x 25 Butterfly Shooters Kick as far as you can under water as streamlined as possible. Start off on side and rotate to stomach. Pop up and sprint as fast as you can to the wall.
100, 200, 50,50, 100Free Work turns
2 x 75 One Arm Fly Make sure fingers are pointed down!
100 Kick Fly
2 x 25 Butterfly Shooters as above
3x (3 x 50) Free, Fly, Free,
200 Broken by 50 (10 sec rest)
100 Broken by 25 first fly, 10 sec rest
Team Sprint Set work on events for next Sunday. Coach will start this as a team.
Warm down
Medium
FOCUS: Butterfly! People Swimming at the meet next week will focus on their events.

200 Free, 100 Butterfly Kick, 25 fly, 75 free
2x 75 first 25 Fly
4 x 25 Butterfly Shooters Kick as far as you can under water as streamlined as possible. Start off on side and rotate to stomach. Pop up and sprint as fast as you can to the wall.
100, 50,50, 100Free Work turns
2 x 75 One Arm Fly Make sure fingers are pointed down!
100 Kick Fly
2 x 25 Butterfly Shooters as above
3x (3 x 50) Free, Fly, Free,
200 Broken by 50 (10 sec rest)
100 Broken by 25 first fly, 10 sec rest
Team Sprint Set work on events for next Sunday. Coach will start this as a team.
Warm down

Improving
FOCUS: Butterfly! People Swimming at the meet next week will focus on their events.

200 Free, 100 Butterfly Kick, 25 fly, 75 free
2x 75 first 25 Fly
4 x 25 Butterfly Shooters Kick as far as you can under water as streamlined as possible. Start off on side and rotate to stomach. Pop up and sprint as fast as you can to the wall.
100, 50,50, 100Free Work turns
2 x 50 One Arm Fly Make sure fingers are pointed down!
100 Kick Fly
2 x 25 Butterfly Shooters as above
3x (3 x 50) Free, Fly, Free,
200 Broken by 50 (10 sec rest)
Team Sprint Set work on events for next Sunday. Coach will start this as a team.
Warm down

October 18 2007

Over Achievers

FOCUS: hand position, power

300 Free, 100 Kick, 1 x 100IM
2x 200 Free Build up each 50 faster
4 x 25 Shooters Kick as far as you can under water as streamlined as possible. Start off on side and rotate to stomach. Pop up and sprint as fast as you can to the wall.
100, 200, 300, 200, 100Free Work turns
2 x 75 Skull Make sure fingers are pointed down!
1st length arms out in front, keep streamlined hands close together (not breaststroke)
2nd length keep arms under shoulders, make wiper-action like the breastroke in-sweep (not wide)
3rd length arms at sides, hands should be under your hips
100 Kick choice
2 x 25 Shooters as above
3x (3 x 50) Easy, Med, Hard,
200 Distance per stoke odd lengths hard even easy
Warm down

Medium

FOCUS: hand position, power

300 Free, 100 Kick, 1 x 100IM
200 Free Build up, each 50 faster
4 x 25 Shooters Kick as far as you can under water as streamlined as possible. Start off on side and rotate to stomach. Pop up and sprint as fast as you can to the wall.
100, 200, 200, 100Free Work turns
2 x 75 Skull Make sure fingers are pointed down!
1st length arms out in front, keep streamlined hands close together (not breaststroke)
2nd length keep arms under shoulders, make wiper-action like the breastroke in-sweep (not wide)
3rd length arms at sides, hands should be under your hips
100 Kick choice
2 x 25 Shooters as above
3x (3 x 50) Easy, Med, Hard,
200 Distance per stoke odd lengths hard even easy
Warm down

Improving

FOCUS: hand position, power

200 Free, 100 Kick, 1 x 100IM
200 Free Build up, each 50 faster
4 x 25 Shooters Kick as far as you can under water as streamlined as possible. Start off on side and rotate to stomach. Pop up and sprint as fast as you can to the wall.
100, 200, 100Free Work turns
2 x 75 Skull Make sure fingers are pointed down!
1st length arms out in front, keep streamlined hands close together (not breaststroke)
2nd length keep arms under shoulders, make wiper-action like the breastroke in-sweep (not wide)
3rd length arms at sides, hands should be under your hips
100 Kick choice
2 x 25 Shooters as above
3x (3 x 50) Easy, Med, Hard,
200 Distance per stoke odd lengths hard even easy
Warm down
October 16, 2007

Over Achievers
FOCUS: hand position, power
200 Free, 100 Kick, 2 x 100IM
2x 200 Free Build up each 50 faster
2 x 75 Skull
1st length arms out in front, make a figure-8 motion to propel yourself forward (like freestyle/fly catch)
2nd length arms under shoulders, make wiper-action like the breastroke in-sweep
3rd length arms at sides, make figure-8 motion to propel yourself forward (like freestyle finish)
8 x 25 Shooters Kick as far as you can under water as streamlined as possible. Start off on side and rotate to stomach. Pop up and sprint as fast as you can to the wall.
25, 50, 75, 100, 100, 75, 50, 25 Free 20 sec rest
200 Kick choice
2 x 25 Shooters as above
4 x 100 odd easy even hard
4 x 50 odd hard even easy
Warm down

Medium
FOCUS: hand position, power
200 Free, 100 Kick, 1 x 100IM
2x 150 Free Build up each 50 faster
2 x 75 Skull
1st length arms out in front, make a figure-8 motion to propel yourself forward (like freestyle/fly catch)
2nd length arms under shoulders, make wiper-action like the breastroke in-sweep
3rd length arms at sides, make figure-8 motion to propel yourself forward (like freestyle finish)
6 x 25 Shooters Kick as far as you can under water as streamlined as possible. Start off on side and rotate to stomach. Pop up and sprint as fast as you can to the wall.
25, 50, 75, 100, 100, 75, 50, 25 Free 20 sec rest
150 Kick choice
2 x 25 Shooters as above
3 x 100 odd easy even hard
3 x 50 odd hard even easy
Warm down

Improving
FOCUS: hand position, power
200 Free, 100 Kick, 1 x 100IM
2x 150 Free Build up each 50 faster
2 x 75 Skull
1st length arms out in front, make a figure-8 motion to propel yourself forward (like freestyle/fly catch)
2nd length arms under shoulders, make wiper-action like the breastroke in-sweep
3rd length arms at sides, make figure-8 motion to propel yourself forward (like freestyle finish)
4 x 25 Shooters Kick as far as you can under water as streamlined as possible. Start off on side and rotate to stomach. Pop up and sprint as fast as you can to the wall.
25, 50, 75, 100, 75, 50, 25 Free 20 sec rest
100 Kick choice
2 x 25 Shooters as above
2 x 100 one easy one hard
3 x 50 odd hard even easy
Warm down

October 14, 2007

Over Achievers
FOCUS: body position, Rotation
200 Free, 100 K, 300 non-Free each 3rd length
4 x 50 20 sec rest Odd Stretch Even Hard.
4 x 50 Free Kick, kickboard 10 sec rest.
4 100 Reverse Lung Buster 6-5-4-3 strokes per stroke
2 x 100 Six-kick switch: flutter kick on side with one arm at side and one out front. On sixth count give hard pull, extending other arm and roll to opposite side, repeat. 20 sec rest follow leader
300 Free work turns and rotation.
4×100 Lung Buster 3-4-5-6 strokes per breath by 25
4 x 50 SPRINT.
200 Free 75 free hard 25 non free easy, 75 free hard, 25 non free easy
Warm Down

Middle
FOCUS: body position, Rotation
200 Free, 100 K, 200 non-Free each 4th length
4 x 50 20 sec rest Odd Stretch Even Hard.
4 x 50 Free Kick, kickboard 10 sec rest.
3 100 Reverse Lung Buster 6-5-4-3 strokes per stroke
2 x 100 Six-kick switch: flutter kick on side with one arm at side and one out front. On sixth count give hard pull, extending other arm and roll to opposite side, repeat. 20 sec rest follow leader
200 Free work turns and rotation.
3×100 Lung Buster 3-4-5-6 strokes per breath by 25
4 x 50 SPRINT.
200 Free 75 free hard 25 non free easy, 75 free hard, 25 non free easy
Warm Down

Improving
FOCUS: body position, Rotation
200 Swim, 100 K, 100 Swim non-Free 4th length
4 x 50 20 sec rest Odd Stretch Even Hard.
2 x 50 Free Kick, kickboard 10 sec rest.
2 100 Reverse Lung Buster 6-5-4-3 strokes per stroke
2 x 100 Six-kick switch: flutter kick on side with one arm at side and one out front. On sixth count give hard pull, extending other arm and roll to opposite side, repeat. 20 sec rest follow leader
200 Free work turns and rotation.
2×100 Lung Buster 3-4-5-6 strokes per breath by 25
4 x 50 SPRINT.
200 Free 75 free hard 25 non free easy, 75 free hard, 25 non free easy
Warm Down

October 11, 2007
Over Achievers
FOCUS: body position, Rotation

200 Free, 100 K, 300 non-Free each 3rd length
8 x 50 20 sec rest Odd Stretch Even Hard.
4 x 50 Free Kick, kickboard 10 sec rest.
4x 50 Zipper Drill (during recovery drag thumb along side of your body from thigh to arm pit and then complete the stroke. We are trying to keep elbows high.) 20 sec rest
400 Free for time
5×100 Free on 1:40 Odd hard Even Easy
2 x 100 Six-kick switch: flutter kick on side with one arm at side and one out front. On sixth count give hard pull, extending other arm and roll to opposite side, repeat. 20 sec rest follow leader
4 x 50 SPRINT.
200 Free 75 free hard 25 non free easy, 75 free hard, 25 non free easy
Warm Down

Middle
FOCUS: body position, Rotation

200 Free, 100 K, 200 non-Free each 4th length
6 x 50 20 sec rest Odd Stretch Even Hard.
4 x 50 Free Kick, kickboard 10 sec rest.
4x 50 Zipper Drill (during recovery drag thumb along side of your body from thigh to arm pit and then complete the stroke. We are trying to keep elbows high.) 20 sec rest
300 Free for time Tuesdays 400 time and keep the same pace
3×100 Free on 1:45 hard, easy, hard
2 x 75 Six-kick switch: flutter kick on side with one arm at side and one out front. On sixth count give hard pull, extending other arm and roll to opposite side, repeat. 20 sec rest follow leader
4 x 50 SPRINT.
200 Free Match 400 pace time above.
Warm Down
Improving
FOCUS: body position, Rotation

200 Swim, 100 K, 100 Swim non-Free 4th length
4 x 50 20 sec rest Odd Stretch Even Hard.
4 x 50 Free Kick, kickboard 10 sec rest.
4x 50 Zipper Drill (during recovery drag thumb along side of your body from thigh to arm pit and then complete the stroke. We are trying to keep elbows high.) 20 sec rest
200 Free for time
3×100 Free on 1:45 hard, easy, hard
2 x 75 Six-kick switch: flutter kick on side with one arm at side and one out front. On sixth count give hard pull, extending other arm and roll to opposite side, repeat. 20 sec rest follow leader
2 x 50 SPRINT.
200 Free Match 200 pace time above.
Warm Down
———————————————————————————————

October 9, 2007

OVER ACHIEVERS  FOCUS – body position Head Low, balanced, straight
200 Free, 100 Back K, 100 free K, 200 Free
8 x 50 20 sec rest Odd Stretch Even Hard.
2 x 100 Free Kick, odd lengths hands at side, even hands in front no kick board. Work on flat body position in water and straight body.
4×50 Zipper Drill (during recovery drag thumb along side of your body from thigh to arm pit and  then complete the stroke. We are trying to keep elbows high.) 20 sec rest
400 Free for time
20 seconds rest on each of the following:
5×100 Free 20 sec rest Odd hard Even Easy
2 x 100 Kick Backstroke, odd lengths hand at side, even hands in front. Head still rotate shoulders.
200 Free
4 x 50 SPRINT.

Warm Down

MIDDLE  FOCUS – body position Head Low, balanced, straight
200 Free, 100 Back K, 100 free K, 100 Free
6 x 50 20 sec rest Odd Stretch Even Hard.
2 x 100 Free Kick, odd lengths hands at side, even hands in front no kick board. Work on flat body position in water and straight body.
4x 50 Zipper Drill (during recovery drag thumb along side of your body from thigh to arm pit and  then complete the stroke. We are trying to keep elbows high.) 20 sec rest
400 Free for time
20 seconds rest on each of the following:
3×100 Free 20 sec rest Odd hard Even Easy
2 x 100 Kick Backstroke, odd lengths hand at side, even hands in front. Keep head still and rotate shoulders.
200 Free
3 x 50 SPRINT.
Warm Down
IMPROVING  FOCUS – body position Head Low, balanced, straight
100 Free, 100 Back K, 100 free K, 100 Free
6 x 50 20 sec rest Odd Stretch Even Hard.
2 x 100 Free Kick, odd lengths hands at side, even hands in front no kick board. Work on flat body position in water and straight body.
4x 50 Zipper Drill (during recovery drag thumb along side of your body from thigh to arm pit and  then complete the stroke. We are trying to keep elbows high.) 20 sec rest
200 Free for time
20 seconds rest on each of the following:
2×100 Free 20 sec rest 1st hard 2nd Easy
2 x 50 Kick Backstroke, odd lengths hand at side, even hands in front. Keep head still and rotate shoulders.
200 Free
2 x 50 SPRINT.
Warm Down
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October 4, 2007
Over Achievers
Warm Up: 100 Free, 100 Back, 100 Free, 100 Kick
400 Lung Buster 3, 4, 5, 6 strokes per breath by 25 in each 100
200 Tread Mill, Faster each 50
400 Reverse Lung Buster 6,5,4,3 strokes per breath by 25
400 Free for time
20 seconds rest on each of the following:
300 Free
2 x 100
200 Free
6 x 50
100 Free
Warm Down

Quick in the Middle
Warm Up: 100 Free, 100 Kick, 100 Stroke Drill
300 Lung Buster 3, 4, 5, 6 strokes per breath by 25 in each 100
200 Tread Mill, Faster each 50
300 Reverse Lung Buster 6,5,4,3 strokes per breath by 25
400 Free for time
20 seconds rest on each of the following:
100 Free
2 x 100
100 Free
6 x 50
100 Free
Warm Down

Improving
Warm Up: 100 Free, 100 Kick, 100 Stroke Drill
200 Lung Buster 3, 4, 5, 6 strokes per breaths by 25 in each 100
150 Tread Mill, Faster each 50
200 Reverse Lung Buster 6,5,4,3 strokes per breath by 25
400 Free for time
20 seconds rest on each of the following:
2 x 100
100 Free
6 x 50
Warm Down