DrCoachChris's blog

IMSA 2006-02-01 am

Posted Thu, 2006-02-02 19:55 by DrCoachChris

300 sw, 200 k w/board, 100 IM drill
3 sets of 6x50 breast
set #1 on 55 (held 42 @5)
set #2 on 1 (held 40-41 @5)
set #3 on 1:05 (39-40 @5-7)
100 swim down
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1600

IMSA 2006-1-30 lunchtime

Posted Mon, 2006-01-30 14:00 by DrCoachChris

warmup: 400 k/s/25 alt. fr/bk/50

swim 9x100 back on descending intervals (#1 on 2, #2 on 1:55... #9 on 1:20)

swim down 12x25 on 35 work on freestyle stroke
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1600

Waves 2006-01-25 pm

Posted Thu, 2006-01-26 17:54 by DrCoachChris

Main set framework courtesy of Coach Jay (see earlier workout)

Warmup: 300 swim, 200 kick, 200 drill
pick 2 strokes (1 and 2)
-8x75 on 1:30: odds 50 drill, 25 build; evens 50 build, 25 easy; #1-4 stroke 1; #5-8 stroke 2
-swim 8x150 on 2:30: odds str1/str2/str1/50; evens str2/str1/str2/50
-swim down 16x25 on 30 smooth free
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2900

IMSA 2006-01-25 lunchtime

Posted Thu, 2006-01-26 17:51 by DrCoachChris

Workout by Coach Jay

Warmup: 200 swim, 200 IM drill, 200 pull
-4x75 on 1:30: odds 50 drill, 25 build; evens 50 build, 25 easy (1st 2 back, 2nd 2 breast)
-swim 6x150 on 2:40: odds bk/br/bk/50; evens br/bk/br/50
-swim down 12x25 on 35 smooth free
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2100

Waves 2005-12-28 (stroke)

Posted Thu, 2005-12-29 06:56 by DrCoachChris

Warmup: 600 mix strokes
-6x50 w/10 sec. rest: drill down, swim back: all choice
-swim 3 sets of 6x75 on 1:30:
odd sets stroke/free/stroke/25
2nd set free/stroke/free/25
work on keeping the stroke as clean as possible; use the freestyle kick to recover
-kick 8x25 choice on 45 (fins optional): evens faster than odds
-50 easy swim down
==
2500

Waves 2005-12-27 (distance free)

Posted Wed, 2005-12-28 15:41 by DrCoachChris

Warmup: 400 swim, 200 kick, 200 pull or drill
-swim 8x300 on 4:15, 4:30, 4:45, or 5:00 (or swim 6x300 with 20 sec. rest): #3, 5, and 8 are faster than the others; also descend 3, 5, and 8 (if you're doing 6, do #3 and 6 faster).
-100 easy
-swim down 12x25 on 30, every 3rd one no free
--
3600

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