Contact us for more details on our coaching and consulting services!

DrCoachChris's blog

Waves 2005-11-25 am

Posted Sat, 2006-10-14 17:42 by DrCoachChris

Warmup: 300 swim free, 200 kick choice, 200 pull or drill choice

6 times around, 10 sec. rest between each item:
(75 smooth, 50 drill, 20 build to 75-80% (drill and build should be the same within each round))
100 easy
12x100 w/10 sec. rest: odds swim free; evens your choice (swim, kick, drill, or pull either free, stroke, or choice -- feel free to mix up the evens: the point is to keep moving)
20x25 on 30 choice swim down
--
3400

Waves 2005-5-4 pm

Posted Sat, 2006-10-14 17:40 by DrCoachChris

Warmup: 400 free swim, 300 Rev. IM alt kick/swim/25, 200 IM drill, 100 easy choice
swim 2 sets of 10x50 (straight through): 2x(4 on 50, 3 on 45, 2 on 40, 1 on 35)
100 easy
kick 8x75 on 1:30: 50 smooth, 25 build to fast
swim 12x25 on 30: #4, 7, 10 FAST
--
3000

Waves 2005-3-30 pm

Posted Sat, 2006-10-14 17:39 by DrCoachChris

Warmup: 400 swim, 200 kick, 200 pull or drill
4 times around: 200 IM drill, 4x50 stroke fast on 1:00
swim down 16x25 on 30 choice
--
2800

IMSA 2005-3-17 am

Posted Sat, 2006-10-14 17:38 by DrCoachChris

Warmup: 800 swim
3 sets of 4x150 on 2:30:
set #1 breast
set #2 pull
set #3 kick w/fins
50 easy
--
2650

Waves 2005-3-16 pm

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
--
3000

IMSA 2005-3-11 am

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

IMSA 2005-3-7 am

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
--
2300

Waves 2005-3-9pm

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

IMSA 2005-3-9 am

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

IMSA 2005-3-3 am

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