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

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

"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

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

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.

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

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

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

10 x 50 Sprint

         50 Easy

         A group: 30/60, B group: 35/65, C group: 40/70

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!"

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

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

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

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