Adventures in Swimming

Coaching the Sharks

FRIDAY 11-26-2010

WARM UP 300 CHOICE 300/300
(~ :10) Means set a interval that gives you about :10 seconds rest

SET 1
3 X 50 DRILL-SWIM (~ :10 )
3 X 50 KICK-SWIM (~ :10 )
3 X 50 DESCEND (~ :15 )
3 X 50 DESCEND (~ :10 ) 600/900

SET 2
4 X 100 PULL (~ :15 )
4 X 100 25 DRILL - 75 HARD (~ :10 )
4 X 100 DESCEND (~ :15 )
4 X 100 MAKE IT (~ :5 ) 1700/2600
100 EZ

SET 3
3 X 50 KICK (~ :10)
3 X 50 DESCEND (~ :10 )
3 X 50 MAKE IT (~ :5 ) 450/3050

200 Alternating between Drill/Swim by 25 200/3250

Monday 11-29-2010
WARM UP 300 CHOICE 300/300
Intervals are for LANE 5/6
LANE 4 ADD :05
LANE 3 ADD :10
LANE 2 ADD :20
LANE 1 ADD :30

SET 1
4 X 50 DESCEND @ 0 : 45 (~ 10 sec rest)
3 X 75 KICK/DRILL/SWIM @ 1 : 15 (~ 10 sec rest)
2 X 100 MID 50 STROKE @ 1 : 40 (~ 15 sec rest)
1 X 125 BUILD BY 25 @ 1 : 45 (~ 15 sec rest) 750/1050

SET 2
5 X 100 PULL @ 1 : 20 (~ 5 sec rest)
6 X 75 BUILD @ 1 : 05 (~ 10 sec rest)
7 X 50 KICK @ 1 : 00 (~ 10 sec rest)
8 X 25 SPRINT @ 0 : 30 (~ 15 sec rest) 1500/2550

SET 3
6 X 50 FREE @ 0 : 45 (~ 10 sec rest) 300/2850
REST 1 MINUTE
5 X 50 FREE @ 0 : 40 (~ 5 sec rest) 250/3100
REST 1 MINUTE
4 X 50 FREE @ 0 : 35 (~ 2 sec rest) 200/3300

Warm Down at least 100

I got to swim 3 days last week.
I did manage to eat a ton of food in the 3 days spent with the wife's family.
And I got a dead laptop fixed and converted into a media center PC. Now to buy the Sony
TV to go with it :-)

I swam monday's workout before work.