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IMSA 2004-12-29 4pm

Posted Sat, 2006-10-14 14:23 by DrCoachChris

Warmup: 400 swim, 400 kick, 400 pull
swim:
10x50 on 50
1 min rest
10x50 on 1:00
1 min rest
10x50 on 1:10
improve best average on each set
200 easy
20 min. vertical kicking: 30 smooth/hands up; 15 fast w/streamline, 15 off
75 easy
pull 8x75 on 1:30 breathe 7/5/3/25, descend 1-4, 5-8
100 swim down
--
3675+ vertical kicking

IMSA 2004-12-31 3pm

Posted Sat, 2006-10-14 14:21 by DrCoachChris

Warmup: 800 Reverse IM kick/swim/25, 400 pull
free:
3 sets of 10x100(75) on 1:40, 1:35, 1:30
IM:
5 times around: 4x75 continuous IM set on 1:30, 30 sec. rest, 100IM fast, 30 sec. rest
All:
100 easy
12x25 on 45: 2/1/0 breaths/25
100 swim down
--
4700/3700

First State Masters 1995-10-9

Posted Mon, 2006-09-04 16:41 by DrCoachChris

WU: 300 swim, 200 kick, 200 pull
A:

  • Swim free: 3x100 @3, 2x200 @4, 300@5: Make intervals; last one fast
  • Swim 16x25 @45: 4 of each stroke; #4 of each stroke fast
  • 100 swim down

--
2500 yds.

B:

  • Swim free: 4x100 @2:30/3, 3x200 @3:30/4, 2x300 @4:30/5, 400 @5:30/6
  • 300 swim down

--
3000 yds.

C:

  • 2x around choice:
    • 4x25 @1:00
    • 3x50@1:45
    • 2x75@2:30
    • 100 @3:30
  • 200 swim down

--
1700 yds.

Williams 1991-10-29

Posted Sat, 2006-02-25 21:57 by DrCoachChris

WU: 800 RIM k/s/25, 400 dr (pull w/paddles backward, ie feet first)
10x300 on 4: odds fr, evens bk: desc. bk
8x[100 pull or dr, 50 sw] choice
8x50 kick on 55, make interval
8x25 on 30 choice swim down
--
6000

Williams 1991-10-25

Posted Sat, 2006-02-25 21:55 by DrCoachChris

WU: 2x[200 skd]
4x1000 on 12: swim 1-2, pull 3-4
200 easy
kick 10x50 choice on 1, #5 and 10 fast
swim 12x25 loosen on 30, 3 of ea.
200 swim down
--
6400

Williams: 1991-10-24

Posted Sat, 2006-02-25 21:51 by DrCoachChris

WU: 200 sw, 400 IM dr, 400 k, 200 sw
10x50 fr on 45: work on kick; breathe 2 on each side of every 3
10x[25 sw on 25 easy, 50 sw on 40 make int., 75 sw on 1 fast]
kick 8x125 on 2: 2 of each stroke
pull 4x150 on 2 breathe 3/5/7/50
swim 12x25 on 30 (bk or br: work skills)
200 swim down
--
5300

Williams 1991-10-10 water workout

Posted Sat, 2006-02-25 21:48 by DrCoachChris

WU: 400 sw, 300 dr, 200 k, 200 p, 12x50 on 45 breathe 3/5/25
2x800 w/1:30 rest: #1 pull (paddles opt.) br 3/5/3/7/50; #2: neg. split by 200
kick 4x200 no fins on 3:20 desc. 1-4
swim 20x50 on 50 (5 of ea., any order)
swim 8x25 choice on 30: 12.5 fast, 12.5 easy
200 swim down
--
5500

Williams 1991-10-10 (Dryland: morning workout simulation)

Posted Sat, 2006-02-25 21:40 by DrCoachChris

stretch 5 min.

1. VASA: 3x15 pushoffs (rest to recovery) on 6' bench; 5x10 pulls (rest to recovery) on 7' bench

2. Stretch Cordz: 3x10, front half of stroke; 3x10, back half of stroke; backstroke recovery exercise 3x10 on each arm; rotator exercises 1x10 each way with arm or leg

3. swim bench: 4x20 reps continuous: 1. front Y; 2. middle; 3. triceps; 4. 20 stroke cycles free

4. 6x20 situps mix up: half, whole, twist 1x, twist 2x, bicycles, crunchers

5. pullups: 6, 5, 4, 3, 2, 1

6. 3x10 pulldowns with stretch cords (be careful)

7. 200 swim choice
8x25 (or 10x20 (the Williams pool is 20 yards wide)) choice with 10-15 sec. rest
100 swim down

Williams 1991-10-8

Posted Sat, 2006-02-25 21:34 by DrCoachChris

WU: 200 sw, 300 k, 400 dr, 300 pull
12x150 fr: 3 pull w/big paddles on 2 breathe 3/5/7/50; 3 pull w/ little paddles on 2:10 breathe 3/5/75; 3 pull w/o paddles on 2:20; 3 swim on 2:30 descend
kick 8x100 choice on 1:45 neg. split by 50
swim: 200 br on 3:30, 2x100 br on 2, 4x50 br on 1:10, 8x25 br on 45: work on stroke; descend effort
swim 2x50 on 1:00: 1 fr, 1 fl: work on breakouts at 85-90% effort
4x25 on 30: 1 easy, 1 fast; 2 fr, 2 fl
200 easy swim down
--
5000

Williams 1991-10-3 (long course)

Posted Sat, 2006-02-25 21:32 by DrCoachChris

WU: 300 swim, 400 RIM k/dr/50, 400 pull fr/bk/100
swim 5x300 bk/br/fr-IM w/15 sec. rest: descend by 300, neg. split each
pull 8x150 fr w/20 sec. rest: breathe 3/5/7/50; paddles optional
kick 3x200 choice on 4: last 50 of each 200 fast
swim 8x50 on 1: sprint 1st 25, easy 2nd 25
200 swim down
--
5000

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