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Thread: The Boost Daily Swim

  1. #1
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    The Boost Daily Swim

    Each week, I thought I would throw up one week’s worth of workouts created for masters swimmers and triathletes. The workouts are designed to push progression over three month cycles and are scale-able for all ability levels. If you are going to jump into this training system, start by reading the Boost Training Guide, do the test workout (workout #1 below), download the Boost Pace Chart and input your results to calculate your paces and base interval. Most days, there will be a specific goal for each repeat in the main series that will add accountability and make the workouts fun, purposeful and effective.

    If you have questions, feel free to ask.

    Cheers!

    -Jeff

    Workouts for the Week of February 18, 2013

    Workout #1


    200 1 x 200 on 1:00 Warm up your choice REC
    300 6 x 50 on :15 Optimum stroke count desc 1‑6 F2
    Count strokes on each to determine OSC
    200 1 x 200 on 1:00 recovery swim REC
    100 1 x 100 on 2:00 Free fastest possible from push S2
    500 5 x 100 on :15 recovery REC
    1,600 8 x 200 on :20 Free fastest average F2
    Rest exactly :20 between each swim, sub 2:20 at end
    600 6 x 100 on :15 recovery REC
    3,500 Yards

    Workout #2


    200 1 x 200 on 1:00 Warm Up REC
    600 4 x 150 on :20 free alt 25 kick on side/ 25swim F1
    SCORE TRAINING SET
    2,000 2x{1 x 400 on :BI free (1 pt) F1
    {1 x 300 on :BI free (2 pts) F2
    {1 x 200 on :BI free (3 pts) F3
    {1 x 100 on :BI free (4 pts) S1
    {1 on :01 Rest 2 min between sets
    Add total points out of a possible 20
    600 3 x 200 on :15 pull paddles + buoy neg split F1
    300 3 x 100 on :15 recovery 50fr/50bk REC
    3,700 Yards

    Workout #3


    200 1 x 200 on 1:00 warm up REC
    400 16 x 25 on :15 4 each strk desc 1‑4 F1
    SCORE TRAINING SET
    1,600 4x{1 x 200 on 1:00 Fast (S1=1pt ,S2=2pt ,S3=3pt) S1
    {1 x 200 on 1:00 Recovery REC
    Add the total and post to comments.
    600 4 x 150 on :20 free pull breath 3/5/7 x 50 F1
    300 3 x 100 on :15 recovery REC
    3,100 Yards


    Workout #4


    200 1 x 200 on 1:00 warm up REC
    900 3x{2 x 75 on :15 forearm paddle drill free F1
    {2 x 75 on :15 free work on high elbows F1
    1,800 24 x 75 on :10 IM Switch (start w/ diff strk) F2
    600 6 x 100 on :15 kick 50 smooth/ 50 fast F2
    300 3 x 100 on :10 recovery REC
    3,800 Yards

    Workout #5


    200 1 x 200 on 1:00 warm up REC
    600 4x{1 x 75 on :15 free at OSC F1
    {1 x 75 on :15 fly/bk/br x 25 F1
    1,800 3x{3 x 100 on :15 IM 70% effort F1
    {2 x 100 on :15 IM 80% effort F2
    {1 x 100 on :15 IM 90% effort F3
    600 3 x 200 on :20 free paddles + fins OSC ‑4 F1
    300 12 x 25 on :15 Odd REC/ Even S3 S3
    10 Up and Outs
    300 3 x 100 on :15 recovery REC
    3,800 Yards


    ---------------------------------------------------------------------------------------------------

    www.boostswimming.com

    Jeff’s Bio
    Last edited by Boost Swimming; March 11th, 2013 at 11:27 AM.

  2. #2
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    Re: The Boost Daily Swim

    Welcome to the Boost Training System free workouts for the week of February 25th. If you are going to jump into this training system for the first time, start by reading the Boost Training Guide, do the test workout, download the Boost Pace Chart and input your results to calculate your paces and base interval. Most days, there will be a specific goal for each repeat in the main series that will add accountability and make the workouts fun, purposeful and effective.
    If you have questions, feel free to ask.
    Cheers!
    -Jeff

    Workouts for the Week of February 25, 2013

    Workout #1


    Yards Set Description EGY
    ====== =============================================== ===
    200 1 x 200 on 1:00 Warm up REC
    800 16 x 50 on :15 alternate IM order F1
    1,600 1x{16 x 25 on :10 Fly alternate recovery/fast x 25 S3
    {8 x 100 on :15 back/breast x 50 F2
    {16 x 25 on :10 free alternate recovery/fast x25 S3
    750 6 x 125 on :15 kick w/ fins 75 recovery/50 fast F2
    300 3 x 100 on :15 recovery REC
    3,650 Yards

    Workout #2


    Yards Set Description EGY
    ====== ========================================= ===
    200 1 x 200 on 1:00 Warm up REC
    600 2x{4 x 50 on :15 Descend 1‑4; hold OSC F2
    {4 x 25 on :15 Speed play choice of stroke S3
    200 1 x 200 on 1:00 recovery REC
    SCORE TRAINING set
    (50's=1pt., 100's=4pts for 24 total)
    1,200 3x{4 x 50 on :20 Choice of stroke FAST S3
    {1 on 1:00 Extra minute rest
    {1 x 100 on 1:00 Choice of stroke FAST S2
    {1 x 100 on 1:00 recovery REC
    900 3 x 300 on :BI Pull brth 3/5/7 x 100 F1
    300 3 x 100 on :15 recovery REC
    3,400 Yards

    Workout #3


    Yards Set Description EGY
    ====== ============================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 3x{1 x 100 on :15 free 50 6ks/ 50s F1
    {1 x 100 on :15 IM F1
    SCORE TRAINING set
    Each F1=1pt, F2=2pts, F3=3pts for total of 18
    1,800 1x{1 x 100 on :BI free F1
    {1 x 100 on :BI free F2
    {1 x 100 on :BI free F3
    {1 x 200 on :BI free F1
    {1 x 200 on :BI free F2
    {1 x 200 on :BI free F3
    {1 x 300 on :BI free F1
    {1 x 300 on :BI free F2
    {1 x 300 on :BI free F3
    800 4 x 200 on :15 50 fr/ 50 br w/ paddles F1
    300 3 x 100 on :15 recovery REC
    3,700 Yards


    Workout #4

    12:00 PM Start
    Yards Set Description EGY
    ====== ============================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 1 x 600 on 1:00 Free 50 right/50 s/50 lft/ 50s F1
    SCORE TRAINING SET
    each F3=1pt for total of 10
    1,950 1x{4 x 150 on :BI free F3
    {1 x 150 on :BI+:05 free F1
    {3 x 150 on :BI free F3
    {1 x 150 on :BI+:05 free F1
    {2 x 150 on :BI free F3
    {1 x 150 on :BI+:05 free F1
    {1 x 150 on :BI free F3
    500 5 x 100 on :30 kick no fins fastest avg. S1
    600 6 x 100 on :15 recovery 50fr/ 50bk REC
    3,850 Yards

    Workout #5


    Yards Set Description EGY
    ====== ================================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 4 x 150 on :15 25 kick on side/ 25 free F1
    SCORE TRAINING SET
    (each F2 swim=1pt for total of 20)
    2,400 1x{1 x 100 on :BI free recovery REC
    {2 x 100 on :BI free F2
    {1 x 100 on :BI free recovery REC
    {4 x 100 on :BI free F2
    {1 x 100 on :BI free recovery REC
    {6 x 100 on :BI free F2
    {1 x 100 on :BI free recovery REC
    {8 x 100 on :BI free F2
    300 12 x 25 on :30 All FAST S3
    14 up and outs (or 2 more than you did last week)
    300 3 x 100 on :15 recovery REC
    3,800 Yards

  3. #3
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    Re: The Boost Daily Swim

    Workouts for the Week of March 4, 2013
    Workout #1


    Yards Set Description EGY
    ====== ================================================= ===
    200 1 x 200 on 1:00 Warm up REC
    600 12 x 50 on :15 50 free/ 50 back F1
    SCORE TRAINING set
    F1's=1pt, F2's=2pts, F3's=3pts for a total of 20
    2,400 1x{3 x 200 on :BI free F1
    {2 x 200 on :BI free F2
    {1 x 200 on :BI free F3
    { Rest an extra :30
    {1 x 200 on :BI free F1
    {2 x 200 on :BI free F2
    {3 x 200 on :BI free F3
    800 1 x 800 on 1:00 free pull negative split F2
    300 3 x 100 on :15 recovery REC
    4,300 Yards

    Workout #2


    Yards Set Description EGY
    ====== ============================================ ===
    200 1 x 200 on 1:00 Warm up REC
    600 6 x 100 on :15 alt 25 free/ 25 non free F1
    2,000 2x{1 x 500 on 1:00 free broken S1
    { 50/200/100/100/50 with :10 rest at break
    {5 x 100 on :15 recovery REC
    600 4 x 150 on :10 kick alt 50 fast/ #4 all fast S1
    300 3 x 100 on :15 recovery REC
    3,700 Yards

    Workout #3


    Yards Set Description EGY
    ====== =============================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 3 x 200 on :15 25 FR OSC‑2, 25 back F1
    1,500 10 x 150 on :10 Fastest avg. get 1500 yard time F3
    1,200 3 x 400 on :30 Free brth 3,5,3,7 x 100 descend F1
    200 8 x 25 on :30 FAST!!! Choice S3
    300 3 x 100 on :15 recovery REC
    4,000 Yards


    Workout #4

    Yards Set Description EGY
    ====== =========================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 8 x 75 on :15 free swim with zoom F1
    2,800 1x{1 x 700 on BI-:05 free beat split down ladderF2
    {1 x 600 on BI-:05 free F2
    {1 x 500 on BI-:05 free F2
    {1 x 400 on BI-:05 free F2
    {1 x 300 on BI-:05 free F3
    {1 x 200 on BI-:05 free F3
    {1 x 100 on BI-:05 free S1
    600 3x{3 x 50 on :15 Vertical kick :30 on/ :15 off S1
    {1 x 50 on :15 horizontal kick recovery REC
    300 3 x 100 on :15 recovery REC
    4,500 Yards

    Workout #5

    Yards Set Description EGY
    ====== ============================================= ===
    200 1 x 200 on 1:00 Warm up REC
    600 12 x 50 on :10 IM switch (start w/ diff strk) F1
    2,000 2x{1 x 200 on :20 free REC
    {8 x 100 on :15 Suicide IM (fly/bk/br/fly) F2
    800 1 x 800 on 1:00 Pull desc 200's F2
    300 3 x 100 on :15 recovery REC
    3,900 Yards

    ---------------------------------------------------------------------------------------------------------------------

    www.boostswimming.com

    Jeff’s bio

  4. #4
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    Re: The Boost Daily Swim

    Workouts for the Week of March 11, 2013

    Workout #1


    Yards Set Description EGY
    ====== ================================================== == ===
    TEST WORKOUT
    200 1 x 200 on 1:00 Warm up your choice REC
    300 6 x 50 on :15 Optimum stroke count desc 1‑6 F2
    Count strokes on each to determine OSC
    200 1 x 200 on 1:00 recovery swim REC
    100 1 x 100 on 2:00 Free fastest possible from push S2
    500 5 x 100 on :15 recovery REC
    1,600 8 x 200 on :20 Free fastest average F2
    Rest exactly :20 between each swim, sub 2:20 at end
    600 6 x 100 on :15 recovery REC
    3,500 Yards

    Workout #2


    Yards Set Description EGY
    ====== ============================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 3 x 200 on :15 50 free/ 50 breast alternating F1
    SCORE Training Set (F1=1pt, F2=2pts, F3=3pts)
    1,800 1x{1 x 300 on BI free F1
    {4 x 300 on BI free F2
    {1 x 300 on BI free F3
    1,000 10 x 100 on :10 pull alternate 25 fr/ 25 br F1
    300 3 x 100 on :15 recovery REC
    3,900 Yards

    Workout #3

    Yards Set Description EGY
    ====== ============================================= ===
    200 1 x 200 on 1:00 Warm up REC
    600 4 x 150 on :15 free 50 swim/ 50 fist/ 50 swim F1
    SCORE Training Set (1 pt each)
    800 16 x 50 on 1:00 free FAST S3
    900 3 x 300 on :20 free swim negative split F1
    900 3x{1 x 100 on :15 kick F1
    {4 x 50 on :10 kick S2
    300 3 x 100 on :15 recovery REC
    3,700 Yards


    Workout #4

    Yards Set Description EGY
    ====== =========================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 12 x 50 on :15 fr/fly, fr/bk, fr/br x 4 F1
    2,000 1x{1 x 100 on :15 free F1
    {4 x 100 on :15 IM F3
    {1 x 200 on :25 free F1
    {3 x 100 on :10 IM F3
    {1 x 300 on :35 free F1
    {2 x 100 on :05 IM F3
    {1 x 400 on :45 free F1
    {1 x 100 on :01 IM F3
    800 4 x 200 on :15 free brth 3537 x 50 neg splt F1
    300 3 x 100 on :15 recovery REC
    3,900 Yards

    Workout #5


    Yards Set Description EGY
    ====== ============================================= ===
    200 1 x 200 on 1:00 Warm‑up REC
    600 1 x 600 on 1:00 free alternate 50 1 arm/ 50 s F1
    SCORE training set
    200's=1pt, 50's=3pts (18 pts tot)
    2,250 3x{3 x 200 on BI free F2
    {1 x 50 on :20 free S2
    {1 x 100 on BI+:10 recovery REC
    600 6x{1 x 50 on :10 kick recovery REC
    {1 x 50 on :10 kick fast F2
    16 up and outs
    300 3 x 100 on :15 recovery REC
    3,950 Yards

    ---------------------------------------------------------------------------------------------------

    www.boostswimming.com

    Jeff’s bio

  5. #5
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    Re: The Boost Daily Swim

    Workouts for the Week of March 18, 2013



    Workout #1


    Yards Set Description EGY
    ====== ============================================ ===
    200 1 x 200 on 1:00 Warm up REC
    600 4 x 150 on :15 25 corkscrew/ 50 fr swim F1
    SCORE training set
    F1's=1pt, F2's=5pts, F3=4pts (30 pts total)
    2,100 3x{1 x 100 on BI free F1
    {1 x 500 on BI free F2
    {1 x 100 on BI free F3
    600 6 x 100 on :15 k on bk alt 25 rec/25fast F2
    300 3 x 100 on :15 recovery REC
    3,800 Yards

    Workout #2


    Yards Set Description EGY
    ====== =========================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 6x{1 x 50 on :10 free 6 kick switch F1
    {1 x 50 on :10 free OSC ‑ 2 F1
    SCORE training set (F3's=1pt for 10 total)
    2,000 1x{1 x 400 on BI free F1
    {1 x 100 on BI free F3
    {1 x 300 on BI free F1
    {2 x 100 on BI free F3
    {1 x 200 on BI free F1
    {3 x 100 on BI free F3
    {1 x 100 on BI free F1
    {4 x 100 on BI free F3
    900 3 x 300 on BI pull desc 1‑3 F2
    300 3 x 100 on :15 recovery REC
    4,000 Yards


    Workout #3


    Yards Set Description EGY
    ====== ============================================ ===
    200 1 x 200 on 1:00 Warm‑up REC
    600 3 x 200 on :15 fr/bly/fr/bk/fr/br/fr/fr x 25 F1
    2,000 1x{1 x 100 on :15 free F1
    {1 x 100 on :15 IM F2
    {1 x 200 on :15 free F1
    {1 x 200 on :15 IM F2
    {1 x 300 on :15 free F1
    {1 x 300 on :15 IM F2
    {1 x 400 on :15 free F1
    {1 x 400 on :15 IM F2
    SCORE Training Set
    (1 pt each for 8 total possible)
    200 8 x 25 on 1:00 Stroke FAST S3
    600 6 x 100 on :15 recovery REC
    3,600 Yards

    Workout #4


    Yards Set Description EGY
    ====== =========================================== ===
    200 1 x 200 on 1:00 Warm‑up REC
    500 1 x 500 on 1:00 alternate 50fr/50stroke F1
    100 4 x 25 on :15 Stroke 12.5 fast/ 12.5 rec S3
    SCORE Training Set 1 pt each (9 pts total)
    1,050 3x{1 x 200 on 2:00 Stroke FAST S1
    {1 x 100 on 2:00 Stroke FAST S2
    {1 x 50 on 2:00 Stroke FAST S3
    600 3 x 200 on :15 kick fastest average F3
    600 6 x 100 on :15 recovery REC
    3,050 Yards

    Workout #5


    Yards Set Description EGY
    ====== =========================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 8 x 75 on :10 free 25 1arm/ 50 swim F1
    SCORE Training Set (1 pt each for 4 total)
    2,000 4 x 500 on BI-:05 free F2
    1,000 10 x 100 on :01 Pull brth 3,5,3,5,7 x 100 F1
    300 3 x 100 on :15 recovery REC
    4,100 Yards

    ---------------------------------------------------------------------------------------------------------------------

    www.boostswimming.com

    Jeff’s bio

  6. #6
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    Re: The Boost Daily Swim

    Workouts for the Week of March 25, 2013

    Workout #1


    Yards Set Description EGY
    ====== ===================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 4 x 150 on :15 50fr/ 50 choice/ 50 fr F1
    400 8x{1 x 25 on :15 Choice REC
    {1 x 25 on :15 Stroke S3
    1,500 1x{5 x 100 on :15 IM F2
    {4 x 100 on :15 free F2
    {3 x 100 on :15 IM F2
    {2 x 100 on :15 free F2
    {1 x 100 on :15 IM F2
    600 4x{1 x 75 on :10 flutter kick on back F1
    {1 x 75 on :10 dolphin kick on back F1
    300 3 x 100 on :15 recovery REC
    3,600 Yards

    Workout #2


    Yards Set Description EGY
    ====== ========================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 4 x 150 on :15 free finger progression F1
    SCORE Training Set (S2=1pt for 8 pts tot)
    1,600 8x{1 x 100 on 1:00 FAST S2
    {1 x 100 on 1:00 Recovery REC
    900 6 x 150 on :15 free pull desc 1‑3 F2
    300 3 x 100 on :15 Recovery REC
    3,600 Yards

    Workout #3


    Yards Set Description EGY
    ====== ==================================== ===
    200 1 x 200 on 1:00 Warm up REC
    800 1 x 800 on 1:00 25 free/ 25 back alt F1
    SCORE Training Set (1 pt each desc)
    1,950 1x{4 x 150 on BI free desc 1‑4 F1
    {1 x 150 on BI recovery REC
    {3 x 150 on BI free desc 1‑3 F2
    {1 x 150 on BI recovery REC
    {2 x 150 on BI free desc 1‑2 F3
    {1 x 150 on BI recovery REC
    {1 x 150 on BI free fast S1
    600 4x{1 x 75 on :15 kick recovery REC
    {1 x 75 on :15 kick FAST S2
    300 3 x 100 on :15 recovery REC
    3,850 Yards

    Workout #4


    Yards Set Description EGY
    ====== ====================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 8 x 75 on :15 IM switch F1
    SCORE Training Set
    400=4 pt, 300=3pts, 200=2pts, 100=1pt
    1,800 1x{1 x 200 on BI+:05 free REC
    {1 x 400 on BI-:05 free F3
    {1 x 200 on BI+:05 free REC
    {1 x 300 on BI-:05 free F3
    {1 x 200 on BI+:05 free REC
    {1 x 200 on BI-:05 free F3
    {1 x 200 on BI+:05 free REC
    {1 x 100 on BI-:05 free F3
    1,000 5 x 200 on BI free pull desc 1‑5 F2
    300 3 x 100 on :15 recovery REC
    3,900 Yards


    Workout #5


    Yards Set Description EGY
    ====== ========================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 6 x 100 on :15 free 25 swim/ 25 head up F1
    SCORE Training Set (1 pt each, 9 total)
    2,250 3x{1 x 400 on BI-:05 free F2
    {1 x 200 on BI-:05 free F2
    {1 x 100 on BI-:05 free F2
    {1 x 50 on :15 recovery REC
    600 6 x 100 on :15 kick w zoom fastest avg. F2
    20 up and outs (or 2 more than last week)
    300 3 x 100 on :15 recovery REC
    3,950 Yards


    ---------------------------------------------------------------------------------------------------

    www.boostswimming.com


    http://boostswimming.blogspot.com/


    Jeff’s Bio

  7. #7
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    Re: The Boost Daily Swim

    Workouts for the Week of April 1, 2013

    Workout #1


    Yards Set Description EGY
    ====== ========================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 3 x 200 on :15 alt 50 fr/ 50 non fr F1
    SCORE Training Set
    400=1pt, 200=2pt, 100=3pt, 400=4pt
    1,600 1x{1 x 400 on BI free F1
    {2 x 200 on BI free F2
    {4 x 100 on BI free F2
    {1 x 400 on BI free F3
    1,000 1 x 1000 on 1:00 free pull neg split x :10 F1
    300 3 x 100 on :15 recovery REC
    3,700 Yards

    Workout #2


    Yards Set Description EGY
    ====== =========================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 6 x 100 on :15 free 25s/25rt/25lft/25s F1
    SCORE Training Set
    S1=1pt, S2=2pt,S3=4pt
    1,650 3x{1 x 50 on 1:00 Fast S2
    {1 x 100 on 1:00 Recovery REC
    {1 x 100 on 1:00 Fast S2
    {1 x 100 on 1:00 Recovery REC
    {1 x 200 on 1:00 Fast S2
    600 3x{1 x 50 on :15 kick recovery REC
    {3 x 50 on :15 Vertical kick (30 on/ 15 off) S2
    300 3 x 100 on :15 recovery REC
    3,350 Yards


    Workout #3


    Yards Set Description EGY
    ====== ==================================== ===
    200 1 x 200 on 1:00 Warm up REC
    800 2 x 400 on :20 free 50k/50sc/50d/50s F1
    SCORE Training Set
    F1=1pt, F2=2pts, F3=3pts (24 total)
    2,400 1x{1 x 300 on BI free F1
    {2 x 300 on BI free F2
    {1 x 300 on BI free F3
    {1 x 200 on BI free F1
    {2 x 200 on BI free F2
    {1 x 200 on BI free F3
    {1 x 100 on BI free F1
    {2 x 100 on BI free F2
    {1 x 100 on BI free F3
    750 6 x 125 on :15 pull 75 fr + 50 bk F1
    300 3 x 100 on :15 recovery REC
    4,450 Yards

    Workout #4


    Yards Set Description EGY
    ====== ============================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 4 x 150 on :15 free 25 6 kick switch/ 50 swim F1
    200 8 x 25 on :15 odd rec/ even FAST S1
    SCORE Training Set
    1 pt. for 400 F2 pace x 2, 1 pt for neg split
    2,400 3 x 800 on 1:00 free neg split F2
    600 3 x 200 on :15 kick on back in streamline fast F3
    300 3 x 100 on :15 recovery REC
    4,300 Yards

    Workout #5


    Yards Set Description EGY
    ====== ========================================= ===
    200 1 x 200 on 1:00 Warm up REC
    600 3 x 200 on :20 25fr/25 IM order alternate F1
    1,600 1x{8 x 50 on :15 fly hold pace F2
    {16 x 25 on :10 back fast rate F2
    {8 x 50 on :15 breast distance per stroke F2
    {4 x 100 on :15 free fastest average F2
    400 16 x 25 on :15 speed play choice S3
    600 4 x 150 on :15 free pull brth 357x50 F1
    300 3 x 100 on :15 recovery REC
    3,700 Yards


    ---------------------------------------------------------------------------------------------------------------------

    www.boostswimming.com


    http://boostswimming.blogspot.com/


    Jeff’s Bio

  8. #8
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    Re: The Boost Daily Swim

    Workouts for the Week of April 8th, 2013

    Workout #1


    Yards Set Description EGY
    ====== ================================================== == ===
    TEST WORKOUT
    200 1 x 200 on 1:00 Warm up your choice REC
    300 6 x 50 on :15 Optimum stroke count desc 1‑6 F2
    Count strokes on each to determine OSC
    200 1 x 200 on 1:00 recovery swim REC
    100 1 x 100 on 2:00 Free fastest possible from push S2
    500 5 x 100 on :15 recovery REC
    1,600 8 x 200 on :20 Free fastest average F2
    Rest exactly :20 between each swim, sub 2:20 at end
    600 6 x 100 on :15 recovery REC
    12:19 PM 3,500 Yards

    Workout #2


    Yards Set Description EGY
    ====== ============================================= ===
    200 1 x 200 on 1:00 Warm up REC
    600 6 x 100 on :15 25fr/25bk alternate F1
    SCORE Training Set
    F1=1pt, F2=1pts, F3=3pt (20 total)
    2,000 2x{1 x 200 on BI free F1
    {6 x 100 on BI free F2
    {1 x 200 on BI free F3
    600 12 x 50 on :10 dolphin kick on back in strmln F2
    300 3 x 100 on :15 recovery REC
    3,700 Yards

    Workout #3


    Yards Set Description EGY
    ====== ===================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 4 x 150 on :15 free 25 1 arm/ 25 swim F1
    SCORE Training Set
    S1=1pt, S2=2pts, S3=3pts
    1,200 3x{1 x 200 on 1:00 free REC
    {4 x 50 on :30 free S2
    1,200 4 x 300 on BI free pull desc 1‑4 F2
    300 3 x 100 on :15 recovery REC
    3,500 Yards


    Workout #4


    Yards Set Description EGY
    ====== ====================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 8 x 75 on :15 IM switch F1
    1,800 2x{1 x 100 on :15 free F2
    {1 x 100 on :15 breast F2
    {1 x 100 on :15 IM F2
    {1 x 100 on :15 free F2
    {1 x 100 on :15 back F2
    {1 x 100 on :15 IM F2
    {1 x 100 on :15 free F2
    {1 x 100 on :15 fly F2
    {1 x 100 on :15 IM F2
    450 3 x 150 on :15 kick w fins alt 50 fast F3
    200 1 x 200 on 1:00 IM broken :10@25's S2
    600 6 x 100 on :15 recovery REC
    3,850 Yards

    Workout #5

    12:00 PM Start
    Yards Set Description EGY
    ====== ================================================ ===
    200 1 x 200 on 1:00 Warm up REC
    600 1 x 600 on 1:00 free 50 scull/ 50 drill/ 50 swim F1
    SCORE Training Set
    1 pt each F2, 1 extra pt for even or neg split
    2,200 2x{1 x 200 on BI free REC
    {3 x 300 on BI free even split F2
    700 4 x 175 on :15 free pull desc 1‑4 F1
    300 3 x 100 on :15 recovery REC
    4,000 Yards


    -------------------------------------------------------------------------------------------------------------

    www.boostswimming.com


    http://boostswimming.blogspot.com/


    Jeff’s Bio

  9. #9
    Active Member
    Join Date
    Jan 2013
    Location
    Lake Tahoe, Ca
    Posts
    26

    Re: The Boost Daily Swim

    Workouts for the Week of April 5, 2013

    Workout #1


    Yards Set Description EGY
    ====== ==================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 6 x 100 on :15 25free + 25back alt F1
    2,000 2x{1 x 500 on BI free locomotor F2
    {1 x 300 on BI free locomotor F2
    {1 x 150 on BI free locomotor F2
    {1 x 50 on BI free locomotor F2
    800 1 x 800 on 1:00 free neg split x :10 F2
    300 3 x 100 on :15 recovery REC
    3,900 Yards

    Locomotor:
    500 = 25 rec/ 25 fast/ 50 rec/ 50 fast/ 75 rec/ 75 fast/
    100 rec/ 100 fast
    300 = 25 rec/ 25 fast/ 50 rec/ 50 fast/ 75 rec/ 75 fast
    150 = 25 rec/ 25 fast/ 50 rec/ 50 fast
    50 = 25 rec/ 25 fast

    Workout #2


    Yards Set Description EGY
    ====== ================================================ ===
    200 1 x 200 on 1:00 Warm up REC
    600 12 x 50 on :10 alt 50 head out/ 50 swim F1
    SCORE Training Set (F3 = 1 pt for 12 pts total)
    2,000 4x{1 x 200 on :30 free REC
    {3 x 100 on BI-:10 free F3
    600 8 x 75 on :15 flutter kick on side alt x 75 F1
    300 3 x 100 on :15 recovery REC
    3,700 Yards

    Workout #3


    Yards Set Description EGY
    ====== =========================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 2x{4 x 50 on :15 1 each stroke IM order F1
    {4 x 25 on :30 1 each stroke IM order FAST S3
    1,800 12 x 150 on :15 IM switch F2
    800 8 x 100 on BI free pull brth 3,5,3,7 x 100 F1
    300 3 x 100 on :15 recovery REC
    3,700 Yards


    Workout #4


    Yards Set Description EGY
    ====== ============================================= ===
    200 1 x 200 on 1:00 Warm up REC
    600 3 x 200 on :20 choice alt 37.5 rec/ 12.5 fast S3
    SCORE Training Set (1 pt each, 20 total)
    1,800 2x{1 x 100 on 1:00 Fast S1
    {1 x 100 on 1:00 recovery REC
    {2 x 75 on 1:00 Fast S2
    {1 x 100 on 1:00 recovery REC
    {3 x 50 on 1:00 Fast S3
    {1 x 100 on 1:00 recovery REC
    {4 x 25 on 1:00 Fast S3
    {1 x 100 on 1:00 recovery REC
    600 3 x 200 on :20 Kick alt 50 rec/ 50 fast S1
    300 3 x 100 on :15 recovery REC
    3,500 Yards

    Workout #5


    Yards Set Description EGY
    ====== =========================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 1 x 600 on 1:00 free 50 6 kick switch/ 50 s F1
    SCORE Training Set (1 pt. each 400)
    2,700 1x{1 x 100 on BI free F1
    {3 x 400 on BI-:05 free F2
    {1 x 100 on BI free F1
    {2 x 400 on BI-:05 free F2
    {1 x 100 on BI free F1
    {1 x 400 on BI-:05 free F2
    500 1 x 500 on 1:00 pull desc 100's 1‑5 F2
    20 up and outs
    300 3 x 100 on :15 recovery REC
    4,300 Yards

    -------------------------------------------------------------------------------------------------------------

    www.boostswimming.com


    http://boostswimming.blogspot.com/


    Jeff’s Bio

  10. #10
    Active Member
    Join Date
    Jan 2013
    Location
    Lake Tahoe, Ca
    Posts
    26

    Re: The Boost Daily Swim

    Workouts for the Week of April 22, 2013

    Workout #1


    Yards Set Description EGY
    ====== ============================================ ===
    200 1 x 200 on 1:00 Warm up REC
    750 3x{1 x 200 on :15 fr/fly/fr/bk/fr/br/fr/fr x 25 F1
    {2 x 25 on :15 Stroke fast S3
    1,800 3x{1 x 200 on :15 IM F2
    {1 x 200 on :15 100 IM + 100 IM F2
    {1 x 200 on :15 Reverse IM F2
    800 4 x 200 on BI free pull brth 3537 x 50 F1
    300 3 x 100 on :15 recovery REC
    3,850 Yards

    Workout #2


    Yards Set Description EGY
    ====== =========================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 4 x 150 on :15 free 50s/50 1 arm/ 50 s F1
    SCORE Training Set (1 pt each for 4 total)
    1,600 4x{1 x 200 on 1:00 recovery REC
    {1 x 200 on 1:00 free FAST S2
    800 4x{1 x 100 on :30 kick recovery REC
    {1 x 100 on :30 kick FAST S2
    300 3 x 100 on :15 recovery REC
    3,500 Yards

    Workout #3


    Yards Set Description EGY
    ====== ========================================= ===
    200 1 x 200 on 1:00 Warm up REC
    900 12 x 75 on :15 Odd free/ even back F1
    SCORE Training Set
    F1=1pt, F2=2pts, F3=3pts (24 total)
    2,400 1x{1 x 300 on BI-:05 free F1
    {2 x 300 on BI-:05 free F2
    {1 x 300 on BI-:05 free F3
    {1 x 200 on BI-:05 free F1
    {2 x 200 on BI-:05 free F2
    {1 x 200 on BI-:05 free F2
    {1 x 100 on BI-:05 free F1
    {2 x 100 on BI-:05 free F2
    {1 x 100 on BI-:05 free F3
    600 3 x 200 on BI free pull neg split + desc F2
    300 3 x 100 on :15 recovery REC
    4,400 Yards


    Workout #4


    Yards Set Description EGY
    ====== ========================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 4 x 150 on :15 free scull/drill/swim x 50 F1
    200 8 x 25 on :15 odd rec/ even FAST S3
    SCORE Training Set (1 pt each 18 total)
    1,800 1x{6 x 100 on BI+:20 free F3
    {6 x 100 on BI+:10 free F3
    {6 x 100 on BI free F3
    600 12 x 50 on :10 kick 12.5rec/25fast/12.5rec S1
    300 3 x 100 on :15 recovery REC
    3,700 Yards

    Workout #5


    Yards Set Description EGY
    ====== ======================================= ===
    200 1 x 200 on 1:00 Warm up REC
    600 6 x 100 on :15 1 arm paddle drill F1
    2,400 1x{4 x 200 on BI-:05 free even split F2
    {2 x 400 on BI-:05 free even split F2
    {1 x 800 on BI-:05 free even split F2
    800 4 x 200 on BI pull 50fr/50 bk desc 1‑4 F1
    300 3 x 100 on :15 recovery REC
    4,300 Yards
    -------------------------------------------------------------------------------------------------------------

    www.boostswimming.com


    http://boostswimming.blogspot.com/


    Jeff’s Bio

  11. #11
    Active Member
    Join Date
    Jan 2013
    Location
    Lake Tahoe, Ca
    Posts
    26

    Re: The Boost Daily Swim

    Workouts for the Week of April 29, 2013

    Workout #1


    Yards Set Description EGY
    ====== ======================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 8 x 75 on :15 25 1 arm drill/ 50 swim F1
    SCORE Training Set
    F1=1pt, F2=2pt, F3=3pt (48pts possible)
    2,400 3x{2 x 100 on BI free F1
    {4 x 100 on BI free F2
    {2 x 100 on BI free F3
    500 5 x 100 on :15 kick w fins desc 1‑5 F2
    300 3 x 100 on :15 recovery REC
    4,000 Yards

    Workout #2


    Yards Set Description EGY
    ====== ============================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 1 x 600 on :15 free kick/scull/drill/swim x 50 F1
    200 8 x 25 on :15 12.5 fast/ 12.5 rec S3
    SCORE Training Set (S2=1pt, 15 total)
    1,425 1x{5 x 75 on :30 free S2
    {1 x 75 on :30 recovery REC
    {4 x 75 on :30 free S2
    {1 x 75 on :30 recovery REC
    {3 x 75 on :30 free S2
    {1 x 75 on :30 recovery REC
    {2 x 75 on :30 free S2
    {1 x 75 on :30 recovery REC
    {1 x 75 on :30 free S2
    25 1 x 25 on :15 recovery REC
    800 1 x 800 on 1:00 Pull neg split F2
    300 3 x 100 on :15 recovery REC
    3,550 Yards

    Workout #3


    Yards Set Description EGY
    ====== ================================================= ===
    200 1 x 200 on 1:00 Warm up REC
    600 4 x 150 on :15 alternate 25 free/ 25 back F1
    SCORE Training Set (F2=1pt, total of 9 possible)
    2,100 3x{1 x 100 on BI+:05 free F1
    {1 x 200 on BI free F2
    {1 x 200 on BI-:05 free F2
    {1 x 200 on BI-:10 free F2
    400 16 x 25 on :15 Odd recovery/ even FAST S3
    600 3 x 200 on :10 kick fastest avg. F2
    300 3 x 100 on :15 Warm down REC
    4,200 Yards


    Workout #4


    Yards Set Description EGY
    ====== ============================================= ===
    200 1 x 200 on 1:00 Warm up REC
    600 3 x 200 on :15 free 25 6 kick switch/ 25 swim F1
    1,800 4x{1 x 100 on 1:00 free S2
    {1 x 75 on :45 free S2
    {1 x 50 on :30 free S2
    {1 x 25 on :15 free S2
    {1 x 200 on 1:00 recovery REC
    600 6 x 100 on :15 pull 25 free/ 25 back desc 1‑3 F1
    300 3 x 100 on :15 recovery REC
    3,500 Yards

    Workout #5


    Yards Set Description EGY
    ====== =========================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 12 x 50 on :10 IM switch F1
    200 8 x 25 on :15 FAST from mid pool S3
    1,800 3x{1 x 100 on :15 free REC
    {4 x 125 on :15 IM alternate xtra 25 in each F2
    600 12 x 50 on :10 fly kick on back F2
    20 up and outs
    300 3 x 100 on :15 recovery REC
    3,700 Yards

    -------------------------------------------------------------------------------------------------------------

    www.boostswimming.com



    http://boostswimming.blogspot.com/



    www.facebook.com/BoostSwimming

  12. #12
    Active Member
    Join Date
    Jan 2013
    Location
    Lake Tahoe, Ca
    Posts
    26

    Re: The Boost Daily Swim

    Workouts for the Week of May 6, 2013

    Workout #1


    Yards Set Description EGY
    ====== ================================================== == ===
    TEST WORKOUT
    200 1 x 200 on 1:00 Warm up your choice REC
    300 6 x 50 on :15 Optimum stroke count desc 1‑6 F2
    Count strokes on each to determine OSC
    200 1 x 200 on 1:00 recovery swim REC
    100 1 x 100 on 2:00 Free fastest possible from push S2
    500 5 x 100 on :15 recovery REC
    1,600 8 x 200 on :20 Free fastest average F2
    Rest exactly :20 between each swim, sub 2:20 at end
    600 6 x 100 on :15 recovery REC
    3,500 Yards

    Workout #2


    Yards Set Description EGY
    ====== =============================================== ===
    200 1 x 200 on 1:00 Warm Up REC
    600 4 x 150 on :20 free alt 25 kick on side/ 25swim F1
    SCORE TRAINING SET
    2,000 2x{1 x 400 on BI free (1 pt) F1
    {1 x 300 on BI free (2 pts) F2
    {1 x 200 on BI free (3 pts) F3
    {1 x 100 on BI free (4 pts) S1
    {1 on :01 Rest 2 min between sets
    Add total points out of a possible 20
    600 3 x 200 on :15 pull paddles + buoy neg split F1
    300 3 x 100 on :15 recovery 50fr/50bk REC
    3,700 Yards

    Workout #3


    Yards Set Description EGY
    ====== ============================================= ===
    200 1 x 200 on 1:00 warm up REC
    400 16 x 25 on :15 4 each strk desc 1‑4 F1
    SCORE TRAINING SET
    1,600 4x{1 x 200 on 1:00 Fast (S1=1pt ,S2=2pt ,S3=3pt) S1
    {1 x 200 on 1:00 Recovery REC
    Add the total and post to comments.
    600 4 x 150 on :20 free pull breath 3/5/7 x 50 F1
    300 3 x 100 on :15 recovery REC
    3,100 Yards


    Workout #4


    Yards Set Description EGY
    ====== ============================================= ===
    200 1 x 200 on 1:00 warm up REC
    900 3x{2 x 75 on :15 forearm paddle drill free F1
    {2 x 75 on :15 free work on high elbows F1
    1,800 24 x 75 on :10 IM Switch (start w/ diff strk) F2
    600 6 x 100 on :15 kick 50 smooth/ 50 fast F2
    300 3 x 100 on :15 recovery REC
    3,800 Yards

    Workout #5


    Yards Set Description EGY
    ====== ========================================== ===
    200 1 x 200 on 1:00 warm up REC
    600 4x{1 x 75 on :15 free at OSC F1
    {1 x 75 on :15 fly/bk/br x 25 F1
    SCORE Trainin Set (F2=1pt, 9 total poss)
    2,200 1x{1 x 200 on BI free F2
    {1 x 100 on BI free F1
    {2 x 200 on BI free F2
    {1 x 100 on BI free F1
    {3 x 200 on BI free F2
    {1 x 100 on BI free F1
    {2 x 200 on BI free F2
    {1 x 100 on BI free F1
    {1 x 200 on BI free F2
    400 1 x 400 on 1:00 free paddles + fins OSC ‑4 F1
    300 12 x 25 on :15 Odd REC/ Even S3 S3
    20 Up and Outs
    300 3 x 100 on :15 recovery REC
    4,000 Yards

    -------------------------------------------------------------------------------------------------------------

    www.boostswimming.com



    http://boostswimming.blogspot.com/



    www.facebook.com/BoostSwimming

  13. #13
    Active Member
    Join Date
    Jan 2013
    Location
    Lake Tahoe, Ca
    Posts
    26

    Re: The Boost Daily Swim

    Workouts for the Week of May 13, 2013

    Workout #1


    Yards Set Description EGY
    ====== ================================================== = ===
    200 1 x 200 on 1:00 Warm up REC
    900 3x{2 x 75 on :15 free forearm paddle drill F1
    {2 x 75 on :15 free work on high elbows F1
    SCORE TRAINING SET (add total for possible 20 pts)
    2,000 2x{1 x 200 on BI free recovery REC
    {8 x 100 on BI free F2
    600 12 x 50 on :10 kick on back w/fins alt REC/FAST S1
    300 3 x 100 on :15 recovery REC
    4,000 Yards

    Workout #2


    Yards Set Description EGY
    ====== ================================================== ===== ===
    200 1 x 200 on 1:00 Warm up REC
    600 3 x 200 on :20 50 fr/ 100 IM/ 50 fr REC
    SCORE TRAINING SET (1 pt. each for 15 points possible)
    1,500 15 x 100 on 1:00 Fastest avg F3
    900 6 x 150 on :15 pull padd+buoy 50fr/50br/50fr F1
    300 3 x 100 on :15 recovery REC
    3,500 Yards

    Workout #3


    Yards Set Description EGY
    ====== ============================================ ===
    200 1 x 200 on 1:00 Warm up REC
    600 12 x 50 on :15 IM switch F1
    1,800 2x{1 x 25 on :15 Build a 200 IM F2
    {1 x 50 on :15 F2
    {1 x 75 on :15 F2
    {1 x 100 on :15 F2
    {1 x 125 on :15 F2
    {1 x 150 on :15 F2
    {1 x 175 on :15 F2
    {1 x 200 on :15 F2
    750 3 x 250 on :20 free pull brth 3,5,3,5,7 x 50 F1
    300 12 x 25 on :15 Speed play S3
    300 3 x 100 on :15 recovery REC
    3,950 Yards


    Workout #4


    Yards Set Description EGY
    ====== ============================================ ===
    200 1 x 200 on 1:00 Warm up REC
    600 3 x 200 on :20 free 50 1 arm drill/ 50 swim F1
    SCORE TRAINING SET (15 points possible)
    1,400 1x{4 x 50 on :20 free 1 pt. each S3
    {1 x 200 on :30 free recovery REC
    {2 x 100 on :30 free 1 pt. each S2
    {1 x 200 on :30 recovery REC
    {1 x 200 on :40 free 1 pt. each S1
    {1 x 200 on :30 recovery REC
    {4 x 50 on :20 free 2 pt. each S3
    800 8 x 100 on :10 kick w/ fins alt rec/fastx100 F3
    300 3 x 100 on :15 recovery REC
    3,300 Yards

    Workout #5


    Yards Set Description EGY
    ====== =========================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 3 x 200 on :20 Free desc 1‑3 and even split F1
    2,000 1 x 2000 on 1:00 For Time F2
    600 6 x 100 on :10 free swim w padd+zoom OSC ‑4 F1
    300 2x{1 x 50 on :20 choice 25 fast/ 25 REC S3
    {1 x 50 on :20 choice 25 REC/ 25 fast S3
    {1 x 50 on :20 All fast! S3
    300 3 x 100 on :15 recovery REC
    4,000 Yards


    -------------------------------------------------------------------------------------------------------------

    www.boostswimming.com



    http://boostswimming.blogspot.com/



    www.facebook.com/BoostSwimming

  14. #14
    Active Member
    Join Date
    Jan 2013
    Location
    Lake Tahoe, Ca
    Posts
    26

    Re: The Boost Daily Swim

    Workouts for the Week of May 20, 2013

    Workout #1


    Yards Set Description EGY
    ====== =============================================== ===
    200 1 x 200 on 1:00 Warm up REC
    800 16 x 50 on :15 alternate IM order F1
    1,600 1x{16 x 25 on :10 Fly alternate recovery/fast x 25 S3
    {8 x 100 on :15 back/breast x 50 F2
    {16 x 25 on :10 free alternate recovery/fast x25 S3
    750 6 x 125 on :15 kick w/ fins 75 recovery/50 fast F2
    300 3 x 100 on :15 recovery REC
    3,650 Yards

    Workout #2


    Yards Set Description EGY
    ====== ========================================= ===
    200 1 x 200 on 1:00 Warm up REC
    600 2x{4 x 50 on :15 Descend 1‑4; hold OSC F2
    {4 x 25 on :15 Speed play choice of stroke S3
    200 1 x 200 on 1:00 recovery REC
    SCORE TRAINING set
    (50's=1pt., 100's=4pts for 24 total)
    1,200 3x{4 x 50 on :20 Choice of stroke FAST S3
    {1 on 1:00 Extra minute rest
    {1 x 100 on 1:00 Choice of stroke FAST S2
    {1 x 100 on 1:00 recovery REC
    900 3 x 300 on BI Pull brth 3/5/7 x 100 F1
    300 3 x 100 on :15 recovery REC
    3,400 Yards

    Workout #3


    Yards Set Description EGY
    ====== ============================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 3x{1 x 100 on :15 free 50 6ks/ 50s F1
    {1 x 100 on :15 IM F1
    SCORE TRAINING set
    Each F1=1pt, F2=2pts, F3=3pts for total of 18
    1,800 1x{1 x 100 on BI free F1
    {1 x 100 on BI free F2
    {1 x 100 on BI free F3
    {1 x 200 on BI free F1
    {1 x 200 on BI free F2
    {1 x 200 on BI free F3
    {1 x 300 on BI free F1
    {1 x 300 on BI free F2
    {1 x 300 on BI free F3
    800 4 x 200 on :15 50 fr/ 50 br w/ paddles F1
    300 3 x 100 on :15 recovery REC
    3,700 Yards


    Workout #4


    Yards Set Description EGY
    ====== ============================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 1 x 600 on 1:00 Free 50 right/50 s/50 lft/ 50s F1
    SCORE TRAINING SET
    each F3=1pt for total of 10
    1,950 1x{4 x 150 on BI free F3
    {1 x 150 on BI+:05 free F1
    {3 x 150 on BI free F3
    {1 x 150 on BI+:05 free F1
    {2 x 150 on BI free F3
    {1 x 150 on BI+:05 free F1
    {1 x 150 on BI free F3
    500 5 x 100 on :30 kick no fins fastest avg. S1
    600 6 x 100 on :15 recovery 50fr/ 50bk REC
    3,850 Yards

    Workout #5


    Yards Set Description EGY
    ====== ================================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 4 x 150 on :15 25 kick on side/ 25 free F1
    SCORE TRAINING SET
    (each F2 swim=1pt for total of 20)
    2,400 1x{1 x 100 on BI+:05 free recovery REC
    {2 x 100 on BI-:05 free F2
    {1 x 100 on BI+:05 free recovery REC
    {4 x 100 on BI-:05 free F2
    {1 x 100 on BI+:05 free recovery REC
    {6 x 100 on BI-:05 free F2
    {1 x 100 on BI+:05 free recovery REC
    {8 x 100 on BI-:05 free F2
    300 12 x 25 on :30 All FAST S3
    20 up and outs (or 2 more than you did last week)
    300 3 x 100 on :15 recovery REC
    3,800 Yards



    www.boostswimming.com



    http://boostswimming.blogspot.com/



    www.facebook.com/BoostSwimming

  15. #15
    Active Member
    Join Date
    Jan 2013
    Location
    Lake Tahoe, Ca
    Posts
    26

    Re: The Boost Daily Swim

    Workouts for the Week of June 3, 2013
    Workout #1


    Yards Set Description EGY
    ====== ================================================= ===
    200 1 x 200 on 1:00 Warm up REC
    600 12 x 50 on :15 50 free/ 50 back F1
    SCORE TRAINING set
    F1's=1pt, F2's=2pts, F3's=3pts for a total of 20
    2,400 1x{3 x 200 on :BI free F1
    {2 x 200 on :BI free F2
    {1 x 200 on :BI free F3
    { Rest an extra :30
    {1 x 200 on :BI free F1
    {2 x 200 on :BI free F2
    {3 x 200 on :BI free F3
    800 1 x 800 on 1:00 free pull negative split F2
    300 3 x 100 on :15 recovery REC
    4,300 Yards

    Workout #2


    Yards Set Description EGY
    ====== ============================================ ===
    200 1 x 200 on 1:00 Warm up REC
    600 6 x 100 on :15 alt 25 free/ 25 non free F1
    2,000 2x{1 x 500 on 1:00 free broken S1
    { 50/200/100/100/50 with :10 rest at break
    {5 x 100 on :15 recovery REC
    600 4 x 150 on :10 kick alt 50 fast/ #4 all fast S1
    300 3 x 100 on :15 recovery REC
    3,700 Yards

    Workout #3


    Yards Set Description EGY
    ====== =============================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 3 x 200 on :15 25 FR OSC‑2, 25 back F1
    1,500 10 x 150 on :10 Fastest avg. get 1500 yard time F3
    1,200 3 x 400 on :30 Free brth 3,5,3,7 x 100 descend F1
    200 8 x 25 on :30 FAST!!! Choice S3
    300 3 x 100 on :15 recovery REC
    4,000 Yards


    Workout #4

    Yards Set Description EGY
    ====== =========================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 8 x 75 on :15 free swim with zoom F1
    2,800 1x{1 x 700 on BI-:05 free beat split down ladderF2
    {1 x 600 on BI-:05 free F2
    {1 x 500 on BI-:05 free F2
    {1 x 400 on BI-:05 free F2
    {1 x 300 on BI-:05 free F3
    {1 x 200 on BI-:05 free F3
    {1 x 100 on BI-:05 free S1
    600 3x{3 x 50 on :15 Vertical kick :30 on/ :15 off S1
    {1 x 50 on :15 horizontal kick recovery REC
    300 3 x 100 on :15 recovery REC
    4,500 Yards

    Workout #5

    Yards Set Description EGY
    ====== ============================================= ===
    200 1 x 200 on 1:00 Warm up REC
    600 12 x 50 on :10 IM switch (start w/ diff strk) F1
    2,000 2x{1 x 200 on :20 free REC
    {8 x 100 on :15 Suicide IM (fly/bk/br/fly) F2
    800 1 x 800 on 1:00 Pull desc 200's F2
    300 3 x 100 on :15 recovery REC
    3,900 Yards

    ---------------------------------------------------------------------------------------------------------------------

    www.boostswimming.com

    www.facebook.com/BoostSwimming

  16. #16
    Active Member
    Join Date
    Jan 2013
    Location
    Lake Tahoe, Ca
    Posts
    26

    Re: The Boost Daily Swim

    Workouts for the Week of June 17, 2013
    Workout #1


    Yards Set Description EGY
    ====== ===================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 4 x 150 on :15 50fr/ 50 choice/ 50 fr F1
    400 8x{1 x 25 on :15 Choice REC
    {1 x 25 on :15 Stroke S3
    1,500 1x{5 x 100 on :15 IM F2
    {4 x 100 on :15 free F2
    {3 x 100 on :15 IM F2
    {2 x 100 on :15 free F2
    {1 x 100 on :15 IM F2
    600 4x{1 x 75 on :10 flutter kick on back F1
    {1 x 75 on :10 dolphin kick on back F1
    300 3 x 100 on :15 recovery REC
    3,600 Yards

    Workout #2


    Yards Set Description EGY
    ====== ========================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 4 x 150 on :15 free finger progression F1
    SCORE Training Set (S2=1pt for 8 pts tot)
    1,600 8x{1 x 100 on 1:00 FAST S2
    {1 x 100 on 1:00 Recovery REC
    900 6 x 150 on :15 free pull desc 1‑3 F2
    300 3 x 100 on :15 Recovery REC
    3,600 Yards

    Workout #3


    Yards Set Description EGY
    ====== ==================================== ===
    200 1 x 200 on 1:00 Warm up REC
    800 1 x 800 on 1:00 25 free/ 25 back alt F1
    SCORE Training Set (1 pt each desc)
    1,950 1x{4 x 150 on BI free desc 1‑4 F1
    {1 x 150 on BI recovery REC
    {3 x 150 on BI free desc 1‑3 F2
    {1 x 150 on BI recovery REC
    {2 x 150 on BI free desc 1‑2 F3
    {1 x 150 on BI recovery REC
    {1 x 150 on BI free fast S1
    600 4x{1 x 75 on :15 kick recovery REC
    {1 x 75 on :15 kick FAST S2
    300 3 x 100 on :15 recovery REC
    3,850 Yards

    Workout #4


    Yards Set Description EGY
    ====== ====================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 8 x 75 on :15 IM switch F1
    SCORE Training Set
    400=4 pt, 300=3pts, 200=2pts, 100=1pt
    1,800 1x{1 x 200 on BI+:05 free REC
    {1 x 400 on BI-:05 free F3
    {1 x 200 on BI+:05 free REC
    {1 x 300 on BI-:05 free F3
    {1 x 200 on BI+:05 free REC
    {1 x 200 on BI-:05 free F3
    {1 x 200 on BI+:05 free REC
    {1 x 100 on BI-:05 free F3
    1,000 5 x 200 on BI free pull desc 1‑5 F2
    300 3 x 100 on :15 recovery REC
    3,900 Yards


    Workout #5


    Yards Set Description EGY
    ====== ========================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 6 x 100 on :15 free 25 swim/ 25 head up F1
    SCORE Training Set (1 pt each, 9 total)
    2,250 3x{1 x 400 on BI-:05 free F2
    {1 x 200 on BI-:05 free F2
    {1 x 100 on BI-:05 free F2
    {1 x 50 on :15 recovery REC
    600 6 x 100 on :15 kick w zoom fastest avg. F2
    20 up and outs (or 2 more than last week)
    300 3 x 100 on :15 recovery REC
    3,950 Yards


    ---------------------------------------------------------------------------------------------------------------------

    www.boostswimming.com


    http://boostswimming.blogspot.com/


    Jeff’s Bio

  17. #17
    Active Member
    Join Date
    Jan 2013
    Location
    Lake Tahoe, Ca
    Posts
    26

    Re: The Boost Daily Swim

    Workouts for the Week of June 24, 2013
    Workout #1


    Yards Set Description EGY
    ====== ========================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 3 x 200 on :15 alt 50 fr/ 50 non fr F1
    SCORE Training Set
    400=1pt, 200=2pt, 100=3pt, 400=4pt
    1,600 1x{1 x 400 on BI free F1
    {2 x 200 on BI free F2
    {4 x 100 on BI free F2
    {1 x 400 on BI free F3
    1,000 1 x 1000 on 1:00 free pull neg split x :10 F1
    300 3 x 100 on :15 recovery REC
    3,700 Yards

    Workout #2


    Yards Set Description EGY
    ====== =========================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 6 x 100 on :15 free 25s/25rt/25lft/25s F1
    SCORE Training Set
    S1=1pt, S2=2pt,S3=4pt
    1,650 3x{1 x 50 on 1:00 Fast S2
    {1 x 100 on 1:00 Recovery REC
    {1 x 100 on 1:00 Fast S2
    {1 x 100 on 1:00 Recovery REC
    {1 x 200 on 1:00 Fast S2
    600 3x{1 x 50 on :15 kick recovery REC
    {3 x 50 on :15 Vertical kick (30 on/ 15 off) S2
    300 3 x 100 on :15 recovery REC
    3,350 Yards


    Workout #3


    Yards Set Description EGY
    ====== ==================================== ===
    200 1 x 200 on 1:00 Warm up REC
    800 2 x 400 on :20 free 50k/50sc/50d/50s F1
    SCORE Training Set
    F1=1pt, F2=2pts, F3=3pts (24 total)
    2,400 1x{1 x 300 on BI free F1
    {2 x 300 on BI free F2
    {1 x 300 on BI free F3
    {1 x 200 on BI free F1
    {2 x 200 on BI free F2
    {1 x 200 on BI free F3
    {1 x 100 on BI free F1
    {2 x 100 on BI free F2
    {1 x 100 on BI free F3
    750 6 x 125 on :15 pull 75 fr + 50 bk F1
    300 3 x 100 on :15 recovery REC
    4,450 Yards

    Workout #4


    Yards Set Description EGY
    ====== ============================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 4 x 150 on :15 free 25 6 kick switch/ 50 swim F1
    200 8 x 25 on :15 odd rec/ even FAST S1
    SCORE Training Set
    1 pt. for 400 F2 pace x 2, 1 pt for neg split
    2,400 3 x 800 on 1:00 free neg split F2
    600 3 x 200 on :15 kick on back in streamline fast F3
    300 3 x 100 on :15 recovery REC
    4,300 Yards

    Workout #5


    Yards Set Description EGY
    ====== ========================================= ===
    200 1 x 200 on 1:00 Warm up REC
    600 3 x 200 on :20 25fr/25 IM order alternate F1
    1,600 1x{8 x 50 on :15 fly hold pace F2
    {16 x 25 on :10 back fast rate F2
    {8 x 50 on :15 breast distance per stroke F2
    {4 x 100 on :15 free fastest average F2
    400 16 x 25 on :15 speed play choice S3
    600 4 x 150 on :15 free pull brth 357x50 F1
    300 3 x 100 on :15 recovery REC
    3,700 Yards


    ---------------------------------------------------------------------------------------------------------------------

    www.boostswimming.com


    http://boostswimming.blogspot.com/


    Jeff’s Bio

  18. #18
    Active Member
    Join Date
    Jan 2013
    Location
    Lake Tahoe, Ca
    Posts
    26

    Re: The Boost Daily Swim

    Workouts for the Week of July 1st, 2013

    Workout #1



    Yards Set Description EGY
    ====== ================================================== == ===
    TEST WORKOUT
    200 1 x 200 on 1:00 Warm up your choice REC
    300 6 x 50 on :15 Optimum stroke count desc 1‑6 F2
    Count strokes on each to determine OSC
    200 1 x 200 on 1:00 recovery swim REC
    100 1 x 100 on 2:00 Free fastest possible from push S2
    500 5 x 100 on :15 recovery REC
    1,600 8 x 200 on :20 Free fastest average F2
    Rest exactly :20 between each swim, sub 2:20 at end
    600 6 x 100 on :15 recovery REC
    12:19 PM 3,500 Yards

    Workout #2


    Yards Set Description EGY
    ====== ============================================= ===
    200 1 x 200 on 1:00 Warm up REC
    600 6 x 100 on :15 25fr/25bk alternate F1
    SCORE Training Set
    F1=1pt, F2=1pts, F3=3pt (20 total)
    2,000 2x{1 x 200 on BI free F1
    {6 x 100 on BI free F2
    {1 x 200 on BI free F3
    600 12 x 50 on :10 dolphin kick on back in strmln F2
    300 3 x 100 on :15 recovery REC
    3,700 Yards

    Workout #3


    Yards Set Description EGY
    ====== ===================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 4 x 150 on :15 free 25 1 arm/ 25 swim F1
    SCORE Training Set
    S1=1pt, S2=2pts, S3=3pts
    1,200 3x{1 x 200 on 1:00 free REC
    {4 x 50 on :30 free S2
    1,200 4 x 300 on BI free pull desc 1‑4 F2
    300 3 x 100 on :15 recovery REC
    3,500 Yards


    Workout #4


    Yards Set Description EGY
    ====== ====================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 8 x 75 on :15 IM switch F1
    1,800 2x{1 x 100 on :15 free F2
    {1 x 100 on :15 breast F2
    {1 x 100 on :15 IM F2
    {1 x 100 on :15 free F2
    {1 x 100 on :15 back F2
    {1 x 100 on :15 IM F2
    {1 x 100 on :15 free F2
    {1 x 100 on :15 fly F2
    {1 x 100 on :15 IM F2
    450 3 x 150 on :15 kick w fins alt 50 fast F3
    200 1 x 200 on 1:00 IM broken :10@25's S2
    600 6 x 100 on :15 recovery REC
    3,850 Yards

    Workout #5

    12:00 PM Start
    Yards Set Description EGY
    ====== ================================================ ===
    200 1 x 200 on 1:00 Warm up REC
    600 1 x 600 on 1:00 free 50 scull/ 50 drill/ 50 swim F1
    SCORE Training Set
    1 pt each F2, 1 extra pt for even or neg split
    2,200 2x{1 x 200 on BI free REC
    {3 x 300 on BI free even split F2
    700 4 x 175 on :15 free pull desc 1‑4 F1
    300 3 x 100 on :15 recovery REC
    4,000 Yards


    -------------------------------------------------------------------------------------------------------------

    www.boostswimming.com


    http://boostswimming.blogspot.com/


    Jeff’s Bio

  19. #19
    Active Member
    Join Date
    Jan 2013
    Location
    Lake Tahoe, Ca
    Posts
    26

    Re: The Boost Daily Swim

    Workouts for the Week of April 8th, 2013

    Workout #1


    Yards Set Description EGY
    ====== ==================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 6 x 100 on :15 25free + 25back alt F1
    2,000 2x{1 x 500 on BI free locomotor F2
    {1 x 300 on BI free locomotor F2
    {1 x 150 on BI free locomotor F2
    {1 x 50 on BI free locomotor F2
    800 1 x 800 on 1:00 free neg split x :10 F2
    300 3 x 100 on :15 recovery REC
    3,900 Yards

    Locomotor:
    500 = 25 rec/ 25 fast/ 50 rec/ 50 fast/ 75 rec/ 75 fast/
    100 rec/ 100 fast
    300 = 25 rec/ 25 fast/ 50 rec/ 50 fast/ 75 rec/ 75 fast
    150 = 25 rec/ 25 fast/ 50 rec/ 50 fast
    50 = 25 rec/ 25 fast

    Workout #2


    Yards Set Description EGY
    ====== ================================================ ===
    200 1 x 200 on 1:00 Warm up REC
    600 12 x 50 on :10 alt 50 head out/ 50 swim F1
    SCORE Training Set (F3 = 1 pt for 12 pts total)
    2,000 4x{1 x 200 on :30 free REC
    {3 x 100 on BI-:10 free F3
    600 8 x 75 on :15 flutter kick on side alt x 75 F1
    300 3 x 100 on :15 recovery REC
    3,700 Yards

    Workout #3


    Yards Set Description EGY
    ====== =========================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 2x{4 x 50 on :15 1 each stroke IM order F1
    {4 x 25 on :30 1 each stroke IM order FAST S3
    1,800 12 x 150 on :15 IM switch F2
    800 8 x 100 on BI free pull brth 3,5,3,7 x 100 F1
    300 3 x 100 on :15 recovery REC
    3,700 Yards


    Workout #4


    Yards Set Description EGY
    ====== ============================================= ===
    200 1 x 200 on 1:00 Warm up REC
    600 3 x 200 on :20 choice alt 37.5 rec/ 12.5 fast S3
    SCORE Training Set (1 pt each, 20 total)
    1,800 2x{1 x 100 on 1:00 Fast S1
    {1 x 100 on 1:00 recovery REC
    {2 x 75 on 1:00 Fast S2
    {1 x 100 on 1:00 recovery REC
    {3 x 50 on 1:00 Fast S3
    {1 x 100 on 1:00 recovery REC
    {4 x 25 on 1:00 Fast S3
    {1 x 100 on 1:00 recovery REC
    600 3 x 200 on :20 Kick alt 50 rec/ 50 fast S1
    300 3 x 100 on :15 recovery REC
    3,500 Yards

    Workout #5


    Yards Set Description EGY
    ====== =========================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 1 x 600 on 1:00 free 50 6 kick switch/ 50 s F1
    SCORE Training Set (1 pt. each 400)
    2,700 1x{1 x 100 on BI free F1
    {3 x 400 on BI-:05 free F2
    {1 x 100 on BI free F1
    {2 x 400 on BI-:05 free F2
    {1 x 100 on BI free F1
    {1 x 400 on BI-:05 free F2
    500 1 x 500 on 1:00 pull desc 100's 1‑5 F2
    20 up and outs
    300 3 x 100 on :15 recovery REC
    4,300 Yards

    -------------------------------------------------------------------------------------------------------------

    www.boostswimming.com


    http://boostswimming.blogspot.com/


    Jeff’s Bio

  20. #20
    Active Member
    Join Date
    Jan 2013
    Location
    Lake Tahoe, Ca
    Posts
    26

    Re: The Boost Daily Swim

    Workouts for the Week of July 15, 2013

    Workout #1


    Yards Set Description EGY
    ====== ============================================ ===
    200 1 x 200 on 1:00 Warm up REC
    750 3x{1 x 200 on :15 fr/fly/fr/bk/fr/br/fr/fr x 25 F1
    {2 x 25 on :15 Stroke fast S3
    1,800 3x{1 x 200 on :15 IM F2
    {1 x 200 on :15 100 IM + 100 IM F2
    {1 x 200 on :15 Reverse IM F2
    800 4 x 200 on BI free pull brth 3537 x 50 F1
    300 3 x 100 on :15 recovery REC
    3,850 Yards

    Workout #2


    Yards Set Description EGY
    ====== =========================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 4 x 150 on :15 free 50s/50 1 arm/ 50 s F1
    SCORE Training Set (1 pt each for 4 total)
    1,600 4x{1 x 200 on 1:00 recovery REC
    {1 x 200 on 1:00 free FAST S2
    800 4x{1 x 100 on :30 kick recovery REC
    {1 x 100 on :30 kick FAST S2
    300 3 x 100 on :15 recovery REC
    3,500 Yards

    Workout #3


    Yards Set Description EGY
    ====== ========================================= ===
    200 1 x 200 on 1:00 Warm up REC
    900 12 x 75 on :15 Odd free/ even back F1
    SCORE Training Set
    F1=1pt, F2=2pts, F3=3pts (24 total)
    2,400 1x{1 x 300 on BI-:05 free F1
    {2 x 300 on BI-:05 free F2
    {1 x 300 on BI-:05 free F3
    {1 x 200 on BI-:05 free F1
    {2 x 200 on BI-:05 free F2
    {1 x 200 on BI-:05 free F2
    {1 x 100 on BI-:05 free F1
    {2 x 100 on BI-:05 free F2
    {1 x 100 on BI-:05 free F3
    600 3 x 200 on BI free pull neg split + desc F2
    300 3 x 100 on :15 recovery REC
    4,400 Yards


    Workout #4


    Yards Set Description EGY
    ====== ========================================== ===
    200 1 x 200 on 1:00 Warm up REC
    600 4 x 150 on :15 free scull/drill/swim x 50 F1
    200 8 x 25 on :15 odd rec/ even FAST S3
    SCORE Training Set (1 pt each 18 total)
    1,800 1x{6 x 100 on BI+:20 free F3
    {6 x 100 on BI+:10 free F3
    {6 x 100 on BI free F3
    600 12 x 50 on :10 kick 12.5rec/25fast/12.5rec S1
    300 3 x 100 on :15 recovery REC
    3,700 Yards

    Workout #5


    Yards Set Description EGY
    ====== ======================================= ===
    200 1 x 200 on 1:00 Warm up REC
    600 6 x 100 on :15 1 arm paddle drill F1
    2,400 1x{4 x 200 on BI-:05 free even split F2
    {2 x 400 on BI-:05 free even split F2
    {1 x 800 on BI-:05 free even split F2
    800 4 x 200 on BI pull 50fr/50 bk desc 1‑4 F1
    300 3 x 100 on :15 recovery REC
    4,300 Yards
    -------------------------------------------------------------------------------------------------------------

    www.boostswimming.com



    http://boostswimming.blogspot.com/



    www.facebook.com/BoostSwimming

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