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Adventures in Swimming

This Weeks Workouts

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Coached the Sharks M-W-F SCY

Week of 11-15

Monday

WARM UP 300 CHOICE 300/300

SET 1
6 X 50 ODD DRILL-SWIM / EVEN KICK-SWIM (~ 10 R)
6 X 50 TENNESSEE TURNS (~ 15 R) 600/900

SET 2
2 X 200 PACE (~ 20 R)
3 X 100 PACE (~ 10 R)
4 X 50 Descend (~ 10 R) 900/1800

2 X 200 PACE 3 (~ 30 R)
3 X 100 Descend (~ 15 R)
4 X 50 Descend (~ 15 R) 900/2700

200 PACE -5 (~ 30 R)
100 PACE -?? (~ 20 R)
4X50 DESCEND (~ 15 R) 400/3100
Extra Set
12 x 25 1 Blast Off/EZ, 1 1 Breath, 1 EZ Repeat 4 x 300/3400

YARDAGE: 3,400

Wednesday

I think this is one of onlyfree's workouts

WARM UP
300 CHOICE 300/300

SET 1
3 X THIS SET:
50 DRILL @ 0 : 50 (~ 10 sec rest)
50 DRILL/SWIM @ 0 : 45 (~ 8 sec rest)
50 KICK @ 1 : 00 (~ 10 sec rest)
50 KICK/SWIM @ 0 : 55 (~ 10 sec rest) 600/900

SET 2
100 DP @ 1 : 30 (~ 15 sec rest)
75 BUILD @1 : 05 (~ 10 sec rest)
50 DRILL/SWIM @0 : 45 (~ 10 sec rest)
1 x 25 STROKE HARD @0 : 35 (~ 20 sec rest) 250/1150

100 DP-1 @1 : 30 (~ 15 sec rest)
75 BUILD @1 : 05 (~ 10 sec rest)
50 DRILL/SWIM @0 : 45 (~ 10 sec rest)
3 x 25 STROKE HARD @0 : 35 (~ 20 sec rest) 300/1450

100 DP-2 @1 : 30 (~ 15 sec rest)
75 BUILD @1 : 05 (~ 10 sec rest)
50 DRILL/SWIM @0 : 45 (~ 10 sec rest)
5 x 25 STROKE HARD @0 : 35 (~ 20 sec rest) 350/1800

100 DP-3 @1 : 30 (~ 15 sec rest)
75 BUILD @1 : 05 (~ 10 sec rest)
50 DRILL/SWIM @0 : 45 (~ 10 sec rest)
7 x 25 STROKE HARD @0 : 35 (~ 20 sec rest)
100 EZ 500/2300

Yet Another Set
500 Swim or Pull Focus on good form and LONG streamlines 500/2800

100 Kick EZ
100 Make it a Good one 200/3000

200 or so Warm Down

Friday

Warm Up
S-300 K-200 P-200 (700/700)

Set I: All :10r
25 - FLY
50 - BACK
75 - BREAST
100 - FREE
75 - BREAST
50 - BACK
25 - FLY (400/1100)

Set II:
SWIM:
1 X 400 :40r Negative Split (Stop for :05 at 200 to get split)
2 X 300 :30r Negative Split (Stop for :05 at 150 to get split)
3 X 200 :20r 1 & 2 PACE/ 3 EZ
4 X 100 :10r Descend from PACE Take a extra :30r after #3 and go for it on #4
(2000/3100)

Set III:
2 X ( 25 KICK/25 PULL WITH BOARD (BOARDWAG)/ 50 SMOOTH)
* BOARDWAG is pulling with the kick board between your legs
like a buoy. Hold the board so that a good portion of it will
create resistance beneath you as you rotate your shoulders/hips.
This will force you to generate a little more effort in your
rotation.
total 3,300

I actually got to swim all of these this week.
My work load let me swim them right after I was done coaching.
So I got to work around 8:45 instead of 7:15
I love my job!!!
I'm feeling alot better in the water latley.
Now if I could just loose the extra 15 lbs I've
been carrying the last year. My problem
is that I love to eat :-)

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