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Adventures in Swimming

A Spare 15 Min....

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I'm taking the time to post last weeks workouts.
I'm swamped at work but still managed 4 Swims last week.

Coaching the Sharks SCY
Last week was busy at practice!!
We had over 20 swimmers on 3 days
I had a few swimmers get surprising times on
the 200's. I love having swimmers give it what they really can do.
I had a excellent swim on staurday with the team. I set my goals a little harder than normal
and I made them all. But I'm still not ready for the Crazy Lane. One of them guys did a 2:00 200 free OUCH!!!
These were for the week of 12/6/2010

Monday
Warm Up:
300 SWIM
100 KICK
6 x 75 Drill 50 / Swim 25
1/2) Catch Up ~ Work the Push
3/4) FTD (Finger Tip Drag)
5/6) GLIDE W/6 KICKS BETWEEN STROKES
(850/850)

Set 1
Pick your interval (:20 rest +/-)
8 X 100 HOLD EVEN PACE 1:30 / 1:40 / 1:50
GO FOR IT ON #8
50 EZ
1 MIN REST (850/1700)

8 X 50 DESCEND 1-4 / 5-8 :50 / 1:00 / 1:10

50 EZ
1 MIN REST (450/2150)

8 X 25 ODD SPRINT / EVEN EZ ON :25 / :30 / :35

50 EZ (250/2400)

Set 2

2 X 200 TRY TO SWIM 2 OF YOUR PACE 100’S
TOGETHER (IF YOU SWAM 1:20 TRY FOR 2:40)
REST :30 BETWEEN SWIMS (400/2800)

4 x 50 Kick (200/3000)

200 WARM DOWN (200/3200)

Wednesday

Warm Up:
300 SWIM
200 KICK
200 PULL 700/700

SET 1 2 X THROUGH THIS
3 X 25 KICK EZ-MOD-FAST
2 X 50 DRILL / SWIM
3 X 75 SWIM ~ DESCEND 1-3

SET INTERVAL TO GET ABOUT 15 SEC REST
(800/1500)
SET 2 PULL
4 X 125
1ST 75 WORK DPS TRY TO DROP ONE STROKE PER 25
LAST 50 BUILD ~ MAINTAIN STOKE COUNT
(500/2000)

SET 3 2 X THROUGH THIS
1 X 200 SWIM 2:45/3:00/3:30
4 X 25 SHORT REST :25/ :30 / :35
2 X 100 HARD SWIM W/FAST KICK LAST 25 1:30/1:40/1:50
50 EZ
1000/3000
WARM DOWN
8 X 25 ODD DRILL/ EVEN EZ SWIM

3200 YDS

Friday

Warm Up:

300 SWIM (300/300)

4 X 75 1-2 K/DR/SWIM BY 25
3-4 BUILD BY 25 Rest :10-15
SET 1 (300/600)
1 X 200 SWIM 2:40/2:50/3:00
2 X 50 KICK :10 R (Use as Recovery)
1 X 50 HARD Go Right into EZ Swim
1 X 50 EZ Rest 1 Min
REPEAT SET 2 X

(800/1400)
SET 2
22 X 50 1-5 :55/:60/1:10
6-10 :50/:55/1:05
11-15 :45/:50/1:00
15-20 :40/:45/:55
REST 1 MIN
21-22 :35/:40/:50(THINK HARD/FAST KICK)
(1100/2500)
SET 3
4 X 100 50 HARD KICK(Work the Walls) 50 EZ Swim
:10 - :15 R (400/2900)
6 X 50 ASCEND From Hard
2 on :35 (:less than :05r)
2 on :45 (Add :10 to interval)
2 on :55

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Updated December 12th, 2010 at 07:02 PM by Bo Martin

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