January '06 Workouts

 

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January 31, 2006: Tuesday 2150m                         Printer Friendly copy

Warm up
300 Free
200 Choice
Drill Set
4 x 75 Free 25m Stop, Stop, Switch
25m Kayak
25m Ladder Pull 
2 x 200 Free Odd  Lengths (1,3,5,7) Easy
Even Lengths (2,4,6,8) Hard
3 x 100 Choice Kick
Main Set
4 x 75 IM 1st  Set - 25m Fly, 25m Back, 25m Breast 
2nd Set - 25m Back, 25m Breast, 25m Free
3rd  Set - 25m Breast, 25m Free, 25m Fly
4th  Set - 25m Free, 25m Fly, 25m Back
6 x 25 Free Sprint! For Time
Cool Down
200 Choice Easy

January 28, 2006: Saturday 2200m                         Printer Friendly copy

Warm up
400 Free
200 Choice
Drill Set
2 x 100 Free Breath control on each 25m of the 100
1st  25m - Breathe every 3 strokes
2nd 25m - Breathe every 5 strokes
3rd  25m - Breathe every 3 strokes
4th   25m - Breathe every 7 strokes
Main Set
4 x 150 100 Free Sprint 
  50 Choice Easy
4 x 150 100 Choice Sprint
  50 Free Easy
Cool Down
200 Choice 50m Swim
50m Kick
50m Underwater
50m Drill

January 24, 2006: Tuesday 1800m                         Printer Friendly copy

Warm up
400 Free
200 Choice
Drill Set
6 x 100 Odd Sets (1,3,5) Free, Even Sets (2,4,6) Fly
25m Kick
25m Kick and Right Arm Only - For Free, work on really reaching the arm pulling past the
         stationary arm w/ hip rotation
25m Kick and Left Arm Only  - For Free, work on really reaching the arm pulling past the
         stationary arm w/ hip rotation
25m Swim
Main Set
12 x 50 25m Fly, 25m Back
25m Back, 25m Breast
25m Breast, 25m Free
25m Free, 25m Fly
Repeat the set twice more!
Cool Down
200 Choice 50m Lazy
50m Kick
50m Drill
50m Underwater

January 21, 2006: Saturday 1800m                         Printer Friendly copy

Warm up
200 Free
200 Choice
Pre-set
100 Free 25m SweetSpot
25m Sharkfin
25m Stop, Stop, Switch
25m Kayak
4 x 50 Free Sprint!
Main Set
100 Fly 25m Slither
25m Stroke & Slither
25m Stroke, Pop, Slither
25m EZ Fly
4 x 50 Fly Sprint
100 Breast 25m Kick, Heels to Hands
25m Breast Pull w/ Fly Kick
25m Breast Pull w/ 2 Breast Kicks
25m Breast, focus on a streamlined glide
4 x 50 Breast Sprint
100 Back 25m Press the 'T' on your back (kick only)
25m 6 Kicks per side (kick only)
25m Pull on Lane Line - as you start the stroke, grab the lane line and use it to pull you along (one side only)
25m Sit with Fast Arms - Windmill your arms, slightly 'seated' position in the water (butt down, head up). Drill to work on speeding up your arm stroke
4 x 50 Back Sprint
Cool Down
200 Choice Easy

January 17, 2006: Tuesday 2150m                         Printer Friendly copy

Warm up
500 Free SKIP
Pre-set
200 Free Kick Only With Fins - Just Survive!
100 Choice Kick Only With Fins - Build
75 Free Kick Only With Fins - 85%
50 Choice Kick Only With Fins - 90%
25 Free Kick Only With Fins - 100%
Main Set
100 IM 85%
75 Fly Easy
50 Fly 90%
25 Fly 100% !
100 IM 85%
75 Breast Easy
50 Breast 90%
25 Breast 100% !
100 IM 85%
75 Back Easy
50 Back 90%
25 Back 100% !
100 IM 85%
75 Free Easy
50 Free 90%
25 Free 100% !
Cool Down
200 Choice Easy

January 14, 2006: Saturday
No practice today - pick one of your favorites!

January 10, 2006: Tuesday 2250m                         Printer Friendly copy

Warm up
300 Free
200 Choice
Pre-set
4 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 5 strokes
Main Set
This is a ladder, with 2 x 100 between as a moderate cool-down (not quite easy)
6 x 50 Choice 80-85 %
2 x 100 Choice Recommend different stroke than 6 x 50 (ie, Back if 6 x 50 is Free)
4 x 50 Choice 85-90%
2 x 100 Choice
2 x 50 Choice 90-95%
2 x 100 Choice rest a little longer on this one to prepare for the sprint
1 x 50 Choice Sprint!
Cool Down
200 Choice Easy

January 7, 2006: Saturday 1850m                         Printer Friendly copy

Warm up
300 Free
200 Choice
Pre-set
50 Free Press your 'T', but kick only (no arms)
50 Free Focus on long strokes and gliding - count your strokes
Main Set
4 x 25 Free Sprint!!
3 x 50 Choice Sprint!! May swim >1 stroke (ie, 50m Back, 50m Breast, 50m Back)
2 x 75 Sprint!! 25m Free, 25m Choice, 25m Free
100 Free Sprint!! 
50 Choice Easy
4 x 125 IM 1st Set            2nd Set            3rd Set             4th Set
50m Fly           25m Fly             25m Fly            25m Fly
25m Back       50m Back         25m Back        25m Back
25m Breast    25m Breast       50m Breast      25m Breast
25m Free       25m Free          25m Free          50m Free
Cool Down
200 Choice Easy

January 3, 2006: Tuesday 1800m +                        Printer Friendly copy
... The first workout toward your 2006 goal! 

Warm up
300 Free
100 Choice
Pre-set
50 Free Kick on side - find the 'sweet spot' on your side. focus on creating the breathing 'trough'
50 Free Press your 'T', but kick only (no arms)
50 Free Kayak Drill
50 Free Stop, Stop, Switch
Main Set
200 IM
8 x 25 IM order Same as 200 IM (ie, 50 Fly, 50 Back, 50 Breast, 50 Free) but stop every 25m. 
Compare 200 IM time to total of all 8 25's
150 Choice May do two strokes (ie, Free & Back, Free & Breast, etc.). Any order. 
6 x 25 Choice Match the order of strokes in 150 above.
Compare 150 time to total of all 6 25's
100 Free
4 x 25 Free Compare 100 time to total of all 4 25's
50 Choice
2 x 25 Choice Match the order of strokes in 50 above.
Compare 50 time to total of both 25's
To end of time Free Trade 25's 
Cool Down
200 Choice Easy