Posted Sat, 2006-10-14 17:37 by DrCoachChris
Warmup: 400 swim free, 300 IM drill
swim 3 sets of 8x75: set 1 cont. IM set on 1:20;
set 2 2 of ea. in a row IM order on 1:15;
set 3 cont. IM set on 1:10
swim 16x25 on 30: odds choice, evens free
100 swim down
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3000
Posted Sat, 2006-10-14 17:36 by DrCoachChris
Warmup: 600 mix up
3 sets of 5 min. vertical kicking: 30 sec. smooth, 15 sec. fast w/streamline, 15 sec. off
4x25 breast "barge" drill on 1:15
swim 4x25 breast on 1:00: work on pullouts and dist. per stroke
50 easy swim down
--
850+vertical kicking
Posted Sat, 2006-10-14 17:34 by DrCoachChris
Warm-up: 400 swim, 300 kick, 200 drill, 100 pull
4x(75 free on 1:30, 50 drill on 1:15, 25 stroke on 45)
4x(75 free on 1:15, 50 drill on 1, 25 stroke on 45)
100 easy swim down
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2300
Posted Sat, 2006-10-14 17:29 by DrCoachChris
Warm-up: 400 swim, 400 alt kick/drill/50
3 sets of 4x150 stroke: descend within each set, and descend each set's average;
set #1 on 2:20, set #2 on 2:30, set #3 on 2:40
50 easy
swim down 12x25 on 30 choice
--
2950
Posted Sat, 2006-10-14 17:28 by DrCoachChris
7x400 on 7:00:
#1&4 swim, #2&5 kick, #3-6 pull, #7 free or IM
50 easy
--
2850 yards
Posted Sat, 2006-10-14 14:36 by DrCoachChris
800 reverse IM alt. kick/swim/25
swim 4 sets of 4x100 (4x75 for folks who can't make interval) free: set #1 on 1:30; set #2 on 1:35; set #3 on 1:40; set #4 on 1:45; 1 min. rest between sets
100 swim down
--
2500 yards
Posted Sat, 2006-10-14 14:35 by DrCoachChris
800 reverse IM alt. kick/swim/25
swim 4 sets of 4x100 IM or free: set #1 on 1:30; set #2 on 1:35; set #3 on 1:40; set #4 on 1:45
50 easy
pull 4 sets of 4x25: odd sets on 30, even sets on 20
100 swim down
--
2950 yards
Posted Sat, 2006-10-14 14:35 by DrCoachChris
Warmup: 300 swim, 200 kick, 200 pull
swim 3 sets of 8x50 stroke on 50, 1, 1:10: descend average as interval goes up
100 easy
kick 8x25 easy on 35
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2200
Posted Sat, 2006-10-14 14:33 by DrCoachChris
Warmup: 200 skp
64x25 on 30 in 8 sets of 8: odd sets, alt. easy free, fast free; even sets alt. drill stroke, fast stroke
100 easy
kick 8x25 easy on 35 make interval
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2500
Posted Sat, 2006-10-14 14:31 by DrCoachChris
Warmup: 800 reverse IM alt. kick/swim/25, 400 pull
One of the following:
{A. 40x100 on 1:25 or 1:35
B. 200 free @3; 4x200IM @3:15; 400 free @6; 3x200IM @3:10; 600 free @9; 2x200IM @3:05; 800 free @12; 200IM FAST under 3:00}
100 easy
pull 16x150 @2:20 make interval
swim 12x25 @30 #3, 5, 8 fast
--
8000 yards
