3-3-3-2
3 x 500
1) Pull, effort: 6 out of 10
2) With zoomers, 7 out of 10
3) No equipment: as hard as you want
200 EZ
Total Yardage: 2800
Sauna
Wednesday, December 31, 2008
Tuesday, December 23, 2008
Dec 23 with the HS swim team
20x100 @2:00 odds IM with no free, evens freestyle
Bullshit with coach while they swim 75s
300 kick with 10 squat jumps or crunches at each end
10x100 odds sub 1:10, evens easy @2:00
10x50 starting in midpool focusing on turns and streamlines
4x25 sprint off blocks
cooling down is for suckers (my HS team never does a cool down set, cause they're not suckers)
total, 3900
Bullshit with coach while they swim 75s
300 kick with 10 squat jumps or crunches at each end
10x100 odds sub 1:10, evens easy @2:00
10x50 starting in midpool focusing on turns and streamlines
4x25 sprint off blocks
cooling down is for suckers (my HS team never does a cool down set, cause they're not suckers)
total, 3900
Dec 21, D&E
3-2-2-1 warm up
400 fly kick on back with zoomers
30x50 first 15 with zoomers @45s, 2 hard 1 easy
second 15 no fins @ 1:00, 2 hard 1 easy
100 cool
100 kick/bullshitting
10x25 underwater, easy, hard, drill
total, 3150
go dive
400 fly kick on back with zoomers
30x50 first 15 with zoomers @45s, 2 hard 1 easy
second 15 no fins @ 1:00, 2 hard 1 easy
100 cool
100 kick/bullshitting
10x25 underwater, easy, hard, drill
total, 3150
go dive
Saturday, December 20, 2008
3000 mid-hard
December 19th
Warm-up 3-2-2
8 x 50 @ :60,
underwater with fins down, breath at the wall, swim back with 1 breath
9 x 50 @ :60
Drill Down, Swim back
5 x 200 @ 3:00, hold 2:50 pace
Add one more 200 and go fast cuz you feel good.
Warm-down
Total = 2900
Go diving
Warm-up 3-2-2
8 x 50 @ :60,
underwater with fins down, breath at the wall, swim back with 1 breath
9 x 50 @ :60
Drill Down, Swim back
5 x 200 @ 3:00, hold 2:50 pace
Add one more 200 and go fast cuz you feel good.
Warm-down
Total = 2900
Go diving
Thursday, December 18, 2008
an easy one
400 warm up
each of these descend by 50 (I just took my time in between)
200 free
200 back
200 breast
2x100 IM
200 kick
10x50
odds IM order
evens fly kick on back
100 cool
each of these descend by 50 (I just took my time in between)
200 free
200 back
200 breast
2x100 IM
200 kick
10x50
odds IM order
evens fly kick on back
100 cool
Tuesday, December 16, 2008
December 16: JW
First, go to the basketball courts and run around shooting half-court shots for 15 minutes.
Then, forget your goggles. Jump in and do a 50 free and 50 sculling breaststroke warmup. Main set: 25 2 strokes fly rest free, 25 free, 25 back, 25 free, 25 breast, 25 free, 25 free hard, 25 warmdown. Go back to your apartment, have a cigarette, and call it a day.
Then, forget your goggles. Jump in and do a 50 free and 50 sculling breaststroke warmup. Main set: 25 2 strokes fly rest free, 25 free, 25 back, 25 free, 25 breast, 25 free, 25 free hard, 25 warmdown. Go back to your apartment, have a cigarette, and call it a day.
Monday, December 15, 2008
December 15: Erik and Darryl
Warm up: 600 yards choice
preset: 10 x 50 on the :60
Odds choice stroke
Evens butterfly kick on back
Kick 250 yards, b.s.-ing about how hard finals are
main set: 2x(5x100)
first set on the 1:20
second set on the 1:25
hit the intervals exactly: no rest
3 minutes rest between them
100 ez
last set: 7 x 75's on the 1:10
odds 25 ez, 50 fast
evens 25 fast, 50 ez
25 ez
Warm down 200 ez
total = 3100 yards
preset: 10 x 50 on the :60
Odds choice stroke
Evens butterfly kick on back
Kick 250 yards, b.s.-ing about how hard finals are
main set: 2x(5x100)
first set on the 1:20
second set on the 1:25
hit the intervals exactly: no rest
3 minutes rest between them
100 ez
last set: 7 x 75's on the 1:10
odds 25 ez, 50 fast
evens 25 fast, 50 ez
25 ez
Warm down 200 ez
total = 3100 yards
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