2/29/12

10-15 minute warm up

8x75 @ :10 rest
odds IM drill
evens free swim

6x100 pull @ 1:30

4x250 @ :20 rest
50 stroke
100 free medium pace
25 stroke
75 free fast pace

100 IM @2:00
6x50 free @ :50
100 IM @ 2:00
4x50 free @ :45
100 IM @ 2:00
2x50 free @ :40

12x25 kick

200 skull
200 easy

2/27/12 & 2/28/12

10-15 minute warm up

2x200 easy free @ 3:30
4x100 medium free @ 1:40
8x50 sprint @ :45

2x - 2nd round is pull

12x50 @ :10 rest
odds kick
evens swim with overkick

200 drill
200 easy

2/23/12 & 2/24/12

10-15 minute warm up

500 @ 7:55 (1:35 pace)

5x100 @ 1:30

2x250 @ 3:35 (1:25 pace)

100 easy

200 kick

40x25 @ :30
odds non free
evens free

4x100 fast @ 3:30
50 recovery between each

100 easy

2/22/12

10-15 minute warm up

4x75
6x50
8x25

1st round:
75s kick
50s pull
25s swim

2nd round:
75s pull
50s swim
25s kick

3rd round
75s swim
50s kick
25s pull

* anytime you're kicking or pulling it's freestyle, swim is IM *

100 skull

3x200 @ 4:00, descend 1-3

100 easy

2/20/12

10-15 min warm up

25 easy @ :05 rest
50 fast @ :10 rest
25 fast @ :05 rest
50 easy @ :10 rest
100 fast @ :30 rest
50 sprint kick @ 1:00 rest
repeat 4x

pull set:
75 - middle 25 fast
150 - middle 50 fast
300 - middle 100 fast
300 - middle 100 fast
150 - middle 50 fast
75 - middle 25 fast
* work on breath control when not swimming fast

200 skull

100 easy

2/18/12

10-15 minute warm up

2x200 @ short rest
2x50 sprint @ long rest
2x100 @ short rest
4x50 sprint @ long rest

20x100 pull @ 1:30

200 kick

100 easy

2/16/12 and 2/17/12

10-15 min warm up

8x50 @ :10 rest
odds 25 kick 25 swim
evens 25 drill 25 swim

600 swim easy
rest :10
2x50 sprint with paddles @ :05 rest
1 minute rest
600 swim medium
rest :10
2x50 sprint with paddles @ :05 rest
1 minute rest
600 swim hard
2x50 sprint with paddles @ :05 rest

200 kick

2-4 x100 fast @ 2:30

100 easy

2/15/12

10-15 min warm up

12x25 IM drill @ my send off
300 swim @ 4:45-5:15
6x50 kick IM order @ 1:05-1:15
300 swim @ 4:45-5:15
4x75 best stroke/non free @ 1:30-2:00
300 swim @ 4:45-5:15
3x100 IM @ 2:00
300 swim @ 4:45-5:15

3x300 pull @ fastest possible

300 drill/swim easy

Monday and Tuesday

15 minute warm up

300 pull @ 4:30
4x50 sprint @ 1:00
100 pull @ 2:00
4x25 sprint @ :25
100 easy
* 3x through

12x50 - 25 sprint kick/25 easy swim @ :10 rest

200 skull

200 easy

THE PACE CLOCK IS IN

The pace clock is in, and will be up shortly - woohoo!!!