December '05 Workouts

 

   Drills        Links      Swim Home    

December 31, 2005: Saturday 2100m +                   Printer Friendly copy
... Happy New Year!!  What are your 2006 goals? 

Warm up
300 Free
200 Choice
Pre-set
2 x 75 Fly S.K.P. (25m Swim, 25m Kick, 25m Pull)
2 x 75 Back S.K.P. (25m Swim, 25m Kick, 25m Pull)
2 x 75 Breast S.K.P. (25m Swim, 25m Kick, 25m Pull)
2 x 75 Free S.K.P. (25m Swim, 25m Kick, 25m Pull)
Main Set
4 x 200 Free Breath control on each 50m of the 200
1st  50m - Breathe every 3 strokes
2nd 50m - Breathe every 5 strokes
3rd  50m - Breathe every 3 strokes
4th   50m - Breathe every 7 strokes
To end of time Free Trade 25's - For 2 or 3 people. One person at other end of pool. Alternate sprints - 
other person leaves when 1st (or 2nd) touches the wall
Cool Down
200 Choice Easy

December 27, 2005: Tuesday 1950m                         Printer Friendly copy
... Time to burn off that fruitcake!! 

Warm up
300 Free
100 Slither
Pre-set
4 x 50 Fly 3 Strokes Right Arm, 3 Strokes Left Arm, 3 Full Strokes
(May substitute your other stroke if you want)
2 x 50 Fly 6 Strokes Right Arm, 6 Strokes Left Arm, 6 Full Strokes
(May substitute your other stroke if you want)
1 x 50 Fly Full Stroke
(May substitute your other stroke if you want)
Main Set
4 x 100 Free K.S.P.S - 25m each Kick, Swim, Pull, Sprint
8 x 50 Fly Odd numbers (1,3,5,7)
Choice Even numbers (2,4,6,8)
8 x 25 Choice Sprint!
Cool Down
200 Choice Easy

December 24, 2005: Saturday 
.poinsettia.. No Scheduled Practice today - Have a Merry Christmas !!

December 21, 2005: Tuesday 2050m                         Printer Friendly copy
... Hope you're ready to Fly today!! :-) 

Warm up
300 Free
200 Choice
Pre-set
2 x 50 Fly Slither
2 x 50 Fly 25m Right arm
25m Left arm
2 x 50 Fly Fly Stroke Drill:
3 Strokes Right Arm, 3 Strokes Left Arm, 3 Full Strokes
Main Set
6 x 75 25m Fly Kick! 
25m Fly Swim
25m Choice
4 x 100 Free Breath control on each 25m of the 75
1st  25m - Breathe every 3 strokes
2nd 25m - Breathe every 7 strokes
3rd  25m - Breathe every 5 strokes
4th   25m - Breathe every 7 strokes
8 x 25 Fly Odd numbers (1,3,5,7)
Choice Even numbers (2,4,6,8)
Cool Down
200 Choice Easy

December 17, 2005: Saturday 2050m                         Printer Friendly copy

Warm up
300 Free
200 Choice
Pre-set
4 x 75 IM order 1st 25 - Kick      (so first 75 is all Fly, 2nd 75 is all Back, etc.)
2nd 25 - Pull
3rd 25 - Swim
Main Set
8 x 25 Free Sprint! 
6 x 50 2 of the 6 are Free, 2 are Back, 2 are Breast 
2 x 75 Free Breath control on each 25m of the 75
1st  25m - Breathe every 3 strokes
2nd 25m - Breathe every 5 strokes
3rd  25m - Breathe every 7 strokes
2 x 100 IM
1 x 200 Free Negative Split on the 100's
Cool Down
200 Choice Easy

December 13, 2005: Tuesday 1900m                         Printer Friendly copy

Warm up
300 Free
Pre-set
4 x 25 1st 25 - Back
2nd 25 - Breast
3rd 25 - Fly
4th 25 - Free
3 x 50 1st set - 25m Fly, 25m Back 
2nd set - 25m Back, 25m Breast
3rd set - 25m Breast, 25m Free
2 x 75 1st set - 25m Fly, 25m Back, 25m Breast
2nd set - 25m Back, 25m Breast, 25m Free
Main Set
100 IM
200 Free Kick, but sprint inside the flags
12 x 25 4 sets each in IM order (4 Fly, 4 Back, 4 Breast)
4 x 100 Free 1st 50m of each set Easy, 2nd 50m Sprint for time
May substitute other stroke for two of the 4 sets.
Cool Down
200 Choice Easy

December 10, 2005: Saturday 2200m                         Printer Friendly copy
Lisa is not available today, but here is the workout - see you at the pool at 8:00am!

Warm up
500 Free
Pre-set
2 x 50 Free Kick Underwater
2 x 50 Free Count Strokes per length, strive for 1 less stroke each length
2 x 50 Free Pull Only
Main Set
4 x 100 Back 1st set - Drill - Wave to Coach 
2nd set - 4 kicks per side
3rd set - Super Fast Arms!
4th set - Regular Back
4 x 100 Breast 1st set - 1 Pull, 2 Kicks
2nd set - Breast Pull, Butterfly Kick
3rd set - Head up out of the water, fast breaststroke pull, freestyle kick
4th set - Regular Breast
4 x 100 Fly 1st set - Single Arm Fly
2nd set - 3 Right Arm, 3 Left Arm, 3 Full Strokes
3rd set - Super Fast Arms, Full Stroke
4th set - Regular Butterfly
Cool Down
200 Choice Easy

December 6, 2005: Tuesday 2100m                          Printer Friendly copy

Warm up
500 Free SKIPS (100m each Swim, Kick, IM, Pull, Swim)
Pre-set
25 Free Kayak
50 Free 3 Strokes Left Arm, 3 Strokes Right Arm, 3 Strokes Both Arms, repeat. Make sure you rotate as you pull the single arm
75 Free Stop, Stop, Switch
50 Free Pull
50 Free Swim
Main Set
4 x 200 IM 25m Swim, 25m Kick for each leg of the IM
2 x 50 Choice Sprint!
2 x 100 Free Breath control on each 25m of the 100
1st  25m - Breathe every 7 strokes
2nd 25m - Breathe every 5 strokes
3rd  25m - Breathe every 3 strokes
4th   25m - Breathe every 7 strokes
2 x 25 Choice Sprint!
Cool Down
200 Choice Easy

December 3, 2005: Saturday 2150m                         Printer Friendly copy

Warm up
400 Free
100 Choice
Pre-set
2 x 50 Free Kick on the Side - Left side up and right side back
2 x 50 Free Shark Fin
2 x 50 Free Stop, Stop, Switch
Main Set
2 x 100 Free Anchor & Skate
Imagine your hands are like ice skates - as you dig into the 'ice', push and fell your body propel past your anchor point (same drill as Ladder Pull Drill, but with different metaphor)
2 x 100 Back Anchor & Skate
100 Free Faster than Anchor and Skate Drill above, but still think about propelling past your grab ('anchor') point
100 Back Faster than Anchor and Skate Drill above, but still think about propelling past your grab ('anchor') point
6 x 75 Free Breath control on each 25m of the 75
1st  25m - Breathe every 5 strokes
2nd 25m - Breathe every 7 strokes
3rd  25m - Breathe every 1 strokes

or
Fly Breath control on each 25m of the 75
1st  25m - Breathe every other stroke (or every 3rd stroke if you can)
2nd 25m - Breathe every stroke
3rd  25m - Breathe every other stroke  (or every 3rd stroke if you can)
Cool Down
200 Choice Easy