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Thread: The Boost Daily Swim

  1. #21
    Active Member
    Join Date
    Jan 2013
    Location
    Lake Tahoe, Ca
    Posts
    26

    Re: The Boost Daily Swim

    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

  2. #22
    Active Member
    Join Date
    Jan 2013
    Location
    Lake Tahoe, Ca
    Posts
    26

    Re: The Boost Daily Swim

    Workouts for the Week of August 6, 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

  3. #23
    Active Member
    Join Date
    Jan 2013
    Location
    Lake Tahoe, Ca
    Posts
    26

    Re: The Boost Daily Swim

    Workouts for the Week of August 12, 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

  4. #24
    Active Member
    Join Date
    Jan 2013
    Location
    Lake Tahoe, Ca
    Posts
    26

    Re: The Boost Daily Swim

    Workouts for the Week of 8/19/13

    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

    www.boostswimming.com



    http://boostswimming.blogspot.com/



    www.facebook.com/BoostSwimming

  5. #25
    Active Member
    Join Date
    Jan 2013
    Location
    Lake Tahoe, Ca
    Posts
    26

    Re: The Boost Daily Swim

    Workouts for the Week of August 26, 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



    http://boostswimming.blogspot.com/



    www.facebook.com/BoostSwimming

  6. #26
    Active Member
    Join Date
    Jan 2013
    Location
    Lake Tahoe, Ca
    Posts
    26

    Re: The Boost Daily Swim

    Workouts for the Week of September 9th, 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

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