Warm Up:
500 choice
Full House, Deuces High:
4 x 3 x 100 85% speed; strong interval; Odd rounds Free, even rounds IM
2 x 200 Odd rounds choice of pull/kick; Even rounds Fl/Ba/Fl/Ba by 50, Br/Fr/Br/Fr by 50
Warm Down:
200 choice
Total:
3500 yards
Thursday, July 14, 2011
Leg-Burner-Stroke-Count Free - Wednesday, July 13, 2011
Warm Up:
500 choice
20 x 50s:
4 x 5 x 50 RIMO by round; KKDDS by 50
Pull Set:
8 x 100 pull; Odds: 3, 5, 7, 9 breathing pattern by 25, Evens: BBEF
LBSC Free:
8 x 25 leg-burner-stroke-count Free
Warm Down:
200 choice
Total:
2700 yards
500 choice
20 x 50s:
4 x 5 x 50 RIMO by round; KKDDS by 50
Pull Set:
8 x 100 pull; Odds: 3, 5, 7, 9 breathing pattern by 25, Evens: BBEF
LBSC Free:
8 x 25 leg-burner-stroke-count Free
Warm Down:
200 choice
Total:
2700 yards
2 , 4, 6, 8 x 100 - Tuesday, July 12, 2011
Warm Up:
500 choice
2, 4, 6, 8, who do we appreciate?? 100s!:
2 x 100 scull
4 x 100 kick; 50 leg-burner, 50 EZ
6 x 100 stroke/free by 50, EF by 25
8 x 100 for time @ 2:00
Warm Down:
200 choice
Total:
2700 yards
500 choice
2, 4, 6, 8, who do we appreciate?? 100s!:
2 x 100 scull
4 x 100 kick; 50 leg-burner, 50 EZ
6 x 100 stroke/free by 50, EF by 25
8 x 100 for time @ 2:00
Warm Down:
200 choice
Total:
2700 yards
200 IM Mash-Up - Monday, July 11, 2011
Warm Up:
500 choice
500 choice: 25 E, 25 F, 50 E, 50 F, 75 E, 75 F, 100 E, 100 F
500 choice: 100 E, 100 F, 75 E, 75 F, 50 E, 50 F, 25 E, 25 F
200 IM Mash-Up:
4 x 200 50 Fl, 150 Ba
50 Fl, 150 Br
50 Fl, 150 Fr
200 IM
Free Set:
8 x 100 Free: 75 E, 25 F
Warm Down:
200 choice
Total:
3300 yards
500 choice
500 choice: 25 E, 25 F, 50 E, 50 F, 75 E, 75 F, 100 E, 100 F
500 choice: 100 E, 100 F, 75 E, 75 F, 50 E, 50 F, 25 E, 25 F
200 IM Mash-Up:
4 x 200 50 Fl, 150 Ba
50 Fl, 150 Br
50 Fl, 150 Fr
200 IM
Free Set:
8 x 100 Free: 75 E, 25 F
Warm Down:
200 choice
Total:
3300 yards
Increase Reps, Decrease Distance - Sunday, July 10, 2011
Warm Up:
500 choice
^ Reps, v Distance:
4 x 200 Free/Non-Free by 200; EBuEF by 50
6 x 150 KDS by 50; Odds: IM, Evens: Free
8 x 100 Fl, Fl/Ba, Ba, Ba/Br, Br, Br/Fr, Fr + 1 x IM
10 x 50 Free @ fastest interval; break in the middle
12 x 25 Odds: No Breath, Evens: Easy
Warm Down:
200 easy
Total:
4000 yards
500 choice
^ Reps, v Distance:
4 x 200 Free/Non-Free by 200; EBuEF by 50
6 x 150 KDS by 50; Odds: IM, Evens: Free
8 x 100 Fl, Fl/Ba, Ba, Ba/Br, Br, Br/Fr, Fr + 1 x IM
10 x 50 Free @ fastest interval; break in the middle
12 x 25 Odds: No Breath, Evens: Easy
Warm Down:
200 easy
Total:
4000 yards
Grab Bag Fun Friday - Friday, July 9, 2011
Warm Up:
500 choice
8 x 25 No Breathers
Grab Bag:
4 x 4 x 50 IMO by round, kick/drill by 25
1 x 100 IMO by round
1 x 200 EMF Free + One IM by round
Warm Down:
200 choice
Total:
2900 yards
500 choice
8 x 25 No Breathers
Grab Bag:
4 x 4 x 50 IMO by round, kick/drill by 25
1 x 100 IMO by round
1 x 200 EMF Free + One IM by round
Warm Down:
200 choice
Total:
2900 yards
Thursday, July 7, 2011
Day of Pyramids - Thursday, July 7, 2011
Warm Up:
500 choice
4 x 100 Free; Easy-Medium speed
Day of Pyramids:
100, 75, 50, 25, 25, 50, 75, 100
Round 1: Free; FFFE, FFE, FE, F, F, FE, FFE, FFFE
Round 2: IMO; 100 Fl, 75 Ba, 50 Br, 25 Fr, 25 Fl, 50 Ba, 75 Br, 100 Fr
8 x 100 RIMO/IMO by 100 (Fr, Br, Ba, Fl, Fl, Ba, Br, Fr)
4th 25 is fast
7 x 50 Free; EMFEFME
Warm Down:
200 choice
Total:
3250 yards
500 choice
4 x 100 Free; Easy-Medium speed
Day of Pyramids:
100, 75, 50, 25, 25, 50, 75, 100
Round 1: Free; FFFE, FFE, FE, F, F, FE, FFE, FFFE
Round 2: IMO; 100 Fl, 75 Ba, 50 Br, 25 Fr, 25 Fl, 50 Ba, 75 Br, 100 Fr
8 x 100 RIMO/IMO by 100 (Fr, Br, Ba, Fl, Fl, Ba, Br, Fr)
4th 25 is fast
7 x 50 Free; EMFEFME
Warm Down:
200 choice
Total:
3250 yards
Desc. 400 Free, 200 IM on the side - Wednesday, July 6, 2011
Warm Up:
500 choice
Main Set:
4 x 400 Free; 3575 breathing pattern by 50, EEEF, EEFF, EFFF by 400
200 IM for time
Warm Down:
200 choice
Total:
3300 yards
500 choice
Main Set:
4 x 400 Free; 3575 breathing pattern by 50, EEEF, EEFF, EFFF by 400
200 IM for time
Warm Down:
200 choice
Total:
3300 yards
Summer's 26th Birthday!! - Tuesday, July 5, 2011, AM + PM
Warm Up:
500 choice
26 x 100s:
6 x 100 kick/drill by 50
6 x 100 IM/Pull by 100
100 Easy
6 x 100 EFFE/FEEF by 100
100 Easy
6 x 100 Free; Fastest Interval
Warm Down:
200 Choice
Total:
3300 yards
Happy Birthday Summer!!!
500 choice
26 x 100s:
6 x 100 kick/drill by 50
6 x 100 IM/Pull by 100
100 Easy
6 x 100 EFFE/FEEF by 100
100 Easy
6 x 100 Free; Fastest Interval
Warm Down:
200 Choice
Total:
3300 yards
Happy Birthday Summer!!!
Monday, July 4, 2011
WIMO Fun-Friday - Friday, July 1, 2011, AM
Warm Up:
500 choice
8 x 50 breast
-underwater pull-downs/breaststroke swim by 25
8 x 50 free
odds: barrel roll/6 seconds per side
evens: free swim
8 x 50 back
-USDK on back/backstroke swim
8 x 50 fly
odds: right arm down, left arm back
evens: butter-flutter/fist fly
Warm Down:
200 choice
Total:
2300 yards
500 choice
8 x 50 breast
-underwater pull-downs/breaststroke swim by 25
8 x 50 free
odds: barrel roll/6 seconds per side
evens: free swim
8 x 50 back
-USDK on back/backstroke swim
8 x 50 fly
odds: right arm down, left arm back
evens: butter-flutter/fist fly
Warm Down:
200 choice
Total:
2300 yards
Wednesday, June 29, 2011
IM Pyramid Kick Set - Thursday, June 30, 2011, AM + PM
Warm Up:
500 choice
IM Pyramid Kick Set:
3 x 2 x 100 EF by 100
2 x 50 EF by 50
2 x 25 EF by 25
flutter, dolphin, whip by round
Main Set:
3 x 4 x 100 Free
A: 1:10/1:20/1:10 or 1:15/1:30/1:15
B: 1:25/1:45/1:25
C: 1:45/2:00/1:45
Warm Down:
200 choice
Total:
2950 yards
500 choice
IM Pyramid Kick Set:
3 x 2 x 100 EF by 100
2 x 50 EF by 50
2 x 25 EF by 25
flutter, dolphin, whip by round
Main Set:
3 x 4 x 100 Free
A: 1:10/1:20/1:10 or 1:15/1:30/1:15
B: 1:25/1:45/1:25
C: 1:45/2:00/1:45
Warm Down:
200 choice
Total:
2950 yards
Stroke Count IMs - Wednesday, June 29, 2011, AM
Warm Up:
500 choice
4 x 150 kick; odds: flutter/non-flutter/flutter; evens: non-flutter/flutter/non-flutter
8 x 25 No Breathers, USDK preferred
Stroke Count IMs:
8 x 200 odds: Stroke Count IMs; evens: BBEF by 50, IMO by 200
Warm Down:
200 choice
Total:
3100 yards
500 choice
4 x 150 kick; odds: flutter/non-flutter/flutter; evens: non-flutter/flutter/non-flutter
8 x 25 No Breathers, USDK preferred
Stroke Count IMs:
8 x 200 odds: Stroke Count IMs; evens: BBEF by 50, IMO by 200
Warm Down:
200 choice
Total:
3100 yards
"Special Kick Set" - Tuesday, June 27, 2011, AM + PM
Warm Up:
500 choice
"Special Kick Set":
4 x 100 kick, by 25:
-Gator Kick
-right arm straight up (out of the water, 90 degrees from surface of water)
-left arm straight up
-both arms straight up (streamline) on your back
Pull Set:
8 x 100 pull; odds free, evens fly (R arm, L arm, 3R/3L, double by 25)
Main Set:
4 x 4 x 75 EEE, EEF, EFF, FFF; F are all Free, E are all choice
Warm Down:
200 choice
Total:
3100 yards
500 choice
"Special Kick Set":
4 x 100 kick, by 25:
-Gator Kick
-right arm straight up (out of the water, 90 degrees from surface of water)
-left arm straight up
-both arms straight up (streamline) on your back
Pull Set:
8 x 100 pull; odds free, evens fly (R arm, L arm, 3R/3L, double by 25)
Main Set:
4 x 4 x 75 EEE, EEF, EFF, FFF; F are all Free, E are all choice
Warm Down:
200 choice
Total:
3100 yards
Monday, June 27, 2011
4x pyramid - Monday, June 27, 2011, AM
Warm Up:
500 choice
4x Pyramid:
4 x 300 SKiDS (scull/swim by 25, kick, drill, swim) by 300
4 x 200 pull/swim by 200, EZ/Fast by 50
4 x 100 IMs; MEMF by 100
4 x 50 USDK
Warm Down:
200 choice
Total:
3300 yards
500 choice
4x Pyramid:
4 x 300 SKiDS (scull/swim by 25, kick, drill, swim) by 300
4 x 200 pull/swim by 200, EZ/Fast by 50
4 x 100 IMs; MEMF by 100
4 x 50 USDK
Warm Down:
200 choice
Total:
3300 yards
Friday, June 24, 2011
Kitchen Sink Fun-Friday - Friday, 6/24/2011, AM
Warm Up:
500 choice
8 x 50 alternating pickle and flutter pickle by 50
Kitchen Sink:
4 x 4 x 25 Sprint; RIMO by round
100 IM; Only one lap fast; RIMO by round
200 Free; Breath control; 3/5/7/9 by 50
Optional Set: 4 x 25 Accordions a.k.a. Inception 25s (a lap within a lap). Use Hip-Overs to turn without the wall.
Warm Down:
200 choice
Total:
2800 yards
New Terminology:
Accordions: heads-up sprint free swimming to: 1. middle 2. close flags 3. far flags 4. middle 5. finish.
Hip-Overs: Used to turn without the wall. Preferable over flip-turns because flip-turns retain velocity while we want to stop forward velocity and go in the opposite direction. Push down on the water with both arms and use abs to bring knees to the chest. Use a breaststroke or sidestroke kick in place of when you would kick at the wall. You should be on your back or side when you flip, then roll over to your stomach after your initial kick.
500 choice
8 x 50 alternating pickle and flutter pickle by 50
Kitchen Sink:
4 x 4 x 25 Sprint; RIMO by round
100 IM; Only one lap fast; RIMO by round
200 Free; Breath control; 3/5/7/9 by 50
Optional Set: 4 x 25 Accordions a.k.a. Inception 25s (a lap within a lap). Use Hip-Overs to turn without the wall.
Warm Down:
200 choice
Total:
2800 yards
New Terminology:
Accordions: heads-up sprint free swimming to: 1. middle 2. close flags 3. far flags 4. middle 5. finish.
Hip-Overs: Used to turn without the wall. Preferable over flip-turns because flip-turns retain velocity while we want to stop forward velocity and go in the opposite direction. Push down on the water with both arms and use abs to bring knees to the chest. Use a breaststroke or sidestroke kick in place of when you would kick at the wall. You should be on your back or side when you flip, then roll over to your stomach after your initial kick.
Wall-Up Sandwiches - Thursday, 6/23/2011, AM + PM
Warm Up:
500 choice
4 x 200 RIMO; 100 kick, 100 swim
Wall-Up Sandwiches:
2 x 3 x 200 50 stroke, 100 free, 50 stroke; IMO by 200
-3 wall-ups between 50s of free
-Round 1: All Free is fast
-Round 2: All Strokes are fast
Pull Set:
3 x 2 x 100 50 stroke, 50 free; IMO by round
-make sure not to move legs on fly pull!!
Warm Down:
200 choice
Total:
3300 yards
500 choice
4 x 200 RIMO; 100 kick, 100 swim
Wall-Up Sandwiches:
2 x 3 x 200 50 stroke, 100 free, 50 stroke; IMO by 200
-3 wall-ups between 50s of free
-Round 1: All Free is fast
-Round 2: All Strokes are fast
Pull Set:
3 x 2 x 100 50 stroke, 50 free; IMO by round
-make sure not to move legs on fly pull!!
Warm Down:
200 choice
Total:
3300 yards
Wednesday, June 22, 2011
IM Drills, Wednesday, June 22, 2011, AM
Warm Up:
500 Choice
4 x 5 x 50 RIMO, KDDDS
1600 IM Drill:
400 Free, Far Wall: Underwater Flip-Turns, Close Wall: Fast in the Flags
400 Breaststroke
-25 Underwater, Upside-Down
-50 Stroke Count (counting by 25)
-25 Sprint
400 Back, by 25:
-double-arm traveling scull
-double-arm
-switching L
-cork-screw
400 Fly, by 25:
-slow-arm, flutter kick
-fast-arm, flutter kick
-stone-skipper
-4 kick per pull
Warm Down:
200 choice
Total:
3150 yards
500 Choice
4 x 5 x 50 RIMO, KDDDS
1600 IM Drill:
400 Free, Far Wall: Underwater Flip-Turns, Close Wall: Fast in the Flags
400 Breaststroke
-25 Underwater, Upside-Down
-50 Stroke Count (counting by 25)
-25 Sprint
400 Back, by 25:
-double-arm traveling scull
-double-arm
-switching L
-cork-screw
400 Fly, by 25:
-slow-arm, flutter kick
-fast-arm, flutter kick
-stone-skipper
-4 kick per pull
Warm Down:
200 choice
Total:
3150 yards
Monday, June 20, 2011
40/60 50s - Tuesday, June 21, 2011, AM + PM
Warm Up:
500 choice
500 choice swim, every 4th lap fast
40/60 50s:
10 x 50 Sprint
50 Easy
A group: 35/55, B group: 40/60, C group: 45/65
Edit:
500 choice
500 choice swim, every 4th lap fast
40/60 50s:
10 x 50 Sprint
50 Easy
A group: 35/55, B group: 40/60, C group: 45/65
10 x 50 Sprint
50 Easy
A group: 30/60, B group: 35/65, C group: 40/70
Warm Down:
200 yards
Total:
Warm Down:
200 yards
Total:
3200 yards
Edit:
Added more rounds to the main (2 sets of 10 instead of 1 x 10 and 1 x 5)
Negative Split Pyramid - Monday, June 20, 2011
Warm Up:
500 choice
Kick Set:
8 x 50 underwater/gator kick by 50
Pull Set:
6 x 100 feet-first scull/build pull/head-first scull/fast pull by 25
Negative Split Pyramid:
3 x 50, 100, 150, 200 all negative splits
middle round is non-free
Warm Down:
200 choice
Total:
3200 yards
Awesome swims on the day: In our 7am group today, Kerrilly, Brooke, and Tom decided to do their non-free round of Negative Split Pyramids all butterfly! They pretty much ended up doing a 500 fly with minimal breaks today! Upon completion, Brooke said, "I feel like I'm sweating now!"
Thursday, June 16, 2011
IM Fun-Friday Mix - Friday, 6/17/2011, AM
Warm Up:
500 choice
4 x 200 pull/kick by 200, Build/Build/Burst/Burst by 50
IM Fun-Friday Mix:
8 x 50 Fly/Breast by 50, 2/4
8 x 50 Free/Back by 50, 4/6
4 x 50 Heads Up in IMO by 50
4 x 50 No Breath in IMO by 50
4 x 50 All Whip Kick in IMO by 50
4 x 50 All Flutter Kick IMO by 50
Warm Down:
200 choice
Total:
3100 yards
Criss-cross IM - Thursday, 6/16/2011, AM + PM
Warm up:
500 choice
4, 3, 2, 1:
1 x 400 quadrant kick -- 50 stomach/back, 50 side/side
1 x 300 IM, KDS by 25
1 x 200 IM no-kick-scull
1 x 100 2/4-4/6 IM swim
Criss-cross IM:
4 x 100 Stroke, RIMO by round
200 Super IM, IMO by round
Optional Set:
2 x 4 x 50 drill/build by 25, IMO by 50
Warm Down:
200 choice
Total:
2900 - 3300 yards
Wednesday, June 15, 2011
Set of Sixes - Wednesday, 6/15/2011, AM
Warm Up:
500 choice
Set of Sixes:
1 x 600 Core 6 - Streamline kick on your back
alternating dolphin and flutter kick by 100s
4, 6, 8, 10 USDK off each wall by 25s
3 x 200 Pull, EMF by 200
4 x 150 RIMO, 75 drill, 50 swim, 25 underwater (breathe holding optional)
6 x 100 Free, 2 Easy, 2 Medium, 2 Fast
Optional Set:
3 x 4 x 50 EMF Free + Stroke in IMO by round
Warm Down:
200 choice
Total:
3100 - 3700 yards
500 choice
Set of Sixes:
1 x 600 Core 6 - Streamline kick on your back
alternating dolphin and flutter kick by 100s
4, 6, 8, 10 USDK off each wall by 25s
3 x 200 Pull, EMF by 200
4 x 150 RIMO, 75 drill, 50 swim, 25 underwater (breathe holding optional)
6 x 100 Free, 2 Easy, 2 Medium, 2 Fast
Optional Set:
3 x 4 x 50 EMF Free + Stroke in IMO by round
Warm Down:
200 choice
Total:
3100 - 3700 yards
Tuesday, June 14, 2011
8 x 3 x 100 - Tuesday, 6/14/2011, AM + PM
Warm Up:
500 choice
Pre-Set:
4 x 100 Kick
100 Pull
100 Swim
BBEF by round. Burst/Build within each lap.
Main Set:
4 x 100 IM, underwater 1/3 every lap
100 Stroke in IMO by round, BBEF
100 Fast Free
Warm Down:
200 choice
Total:
3100 yards
Monday, June 13, 2011
Distance IM - Monday, 6/13/2011, AM
Warm up:
500 choice
Pre-Set:
4 x 150 kick EMF by 25
150 drill/swim by 25
RIMO by round
Main Set:
3 x 300 IMs, EMF by 25
Optional challenge: 300 IM for time (Otherwise 300 EZ IM)
Warm down:
200 choice
Total:
2900 yards
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