Tuesday, February 14, 2017
8 Factorial 100s
Equipment:
Kickboard
Buoy
Warm-Up:
8 x 100 odds: scull @2:00
evens: choice swim @1:30
Drills:
7 x 100 odds: drill IMO by 100 @1:45
evens: BR kick @2:00
Pull Set:
6 x 100 pull FR; breathing 3/5/7 by 100 @1:30
BR Variables:
5 x 100 BR EMFME by 100 @1:45
Challenge:
4 x 100 FR @fastest interval
1:00 rest
3 x 100 BR @fastest interval
Cool-Down:
2 x 100 BR 2kps @1:40
1 x 100 choice @1:40
Total:
55 Minutes Swim Time
3600 yards
Tuesday, February 7, 2017
BEEF Sand-o-wich
Warm-Up:
300 choice
Start Sando:
4 x 200 scull/kick by 100; IM Order by 200
The Meat--Burst/Easy/Easy/Fast:
4 x 4 x 25 BEEF Prime Stroke @:30
100 easy kick @2:30
4 x 50 BEEF Free @:45
Sando Finishing Touch:
4 x 200 Prime Stroke @:fi (Fastest Interval)
Cool Down: 300 choice
Total:
75 Minutes
3800 Yards
300 choice
Start Sando:
4 x 200 scull/kick by 100; IM Order by 200
The Meat--Burst/Easy/Easy/Fast:
4 x 4 x 25 BEEF Prime Stroke @:30
100 easy kick @2:30
4 x 50 BEEF Free @:45
Sando Finishing Touch:
4 x 200 Prime Stroke @:fi (Fastest Interval)
Cool Down: 300 choice
Total:
75 Minutes
3800 Yards
Thursday, February 2, 2017
Friday Fun Day - UltraIMs & Battle Sprints
Warm-Up:
300 choice
10 x 75 Swim @1:10/Drill @1:20/Kick @1:30 by 75
300 choice
10 x 75 Swim @1:10/Drill @1:20/Kick @1:30 by 75
Choice
10 x 25 Fish Kick/normal Underwater Dolphin Kick
10 x 25 Fish Kick/normal Underwater Dolphin Kick
by 25 @:45
(Fish Kick = Underwater Dolphin Kick on your side for maximum range of movement)
UltraIMs:
5 x 100 sprint ultraIM @1:45
Fly: Butterfree
Back: sitting up arm-spinner
Breast: ultraBR (heads-up double kick)
Free: heads-up fists
Main Set - Battle Sprints written by Nitro:
2 x 4 x 50 Kick Fast @:45
1:00 rest
4 x 25 Battle Sprint @1:00
4 x 100 Easy Choice @1:45
Cool Down:
4 x 75 R-arm fly/L-arm fly/choice by 25 @1:20
Total:
75 Minutes
3500 yards
Tuesday, January 31, 2017
Six 100's For Time Plus Bling
Equipment:
Kickboard, Buoy
Warm-Up:
300 choice
Pull Set:
4 x 150 Pull; 100 Free + 50 IMO
Middle 50 fast; 10 sec rest
25 Easy:
board kick to blocks side
Main Set:
6 x 200 Easy Drill @4:00
4 x 25 Kick; Burst/Build/Easy/Fast by 25 @:30
10 push-ups @:45
10 squat jumps @~:45
100 dive choice sprint for time
For Fun:
1 x 200 dive choice sprint for time
Cool Down:
6 x 50 Choice @1:00
Total:
80 minutes
3800 yards
Kickboard, Buoy
Warm-Up:
300 choice
Pull Set:
4 x 150 Pull; 100 Free + 50 IMO
Middle 50 fast; 10 sec rest
25 Easy:
board kick to blocks side
Main Set:
6 x 200 Easy Drill @4:00
4 x 25 Kick; Burst/Build/Easy/Fast by 25 @:30
10 push-ups @:45
10 squat jumps @~:45
100 dive choice sprint for time
For Fun:
1 x 200 dive choice sprint for time
Cool Down:
6 x 50 Choice @1:00
Total:
80 minutes
3800 yards
Thursday, July 14, 2011
Full House, Deuces High - Thursday, July 14, 2011
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
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
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.
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