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Workouts
Thursday Aug. 18th (last workout!...thanks Cassie)
400 going 75 Swim/25 Scull
400 going balance kick arms at side/DPS
400 going 25 Drill/25 DPS
4 x 100's Gold Wall @ :20R
8 x 50's Gold Wall @ :15R Faster
16 x 25's Gold Wall @ :10R Faster
10 x 50's flutter kick w/snorkel alt. arms at side/arms in streamline by 25 @ :10 R
5 x 100 OKS @ :30R
Repeat x 2
20x25's alt. sprint breakout/EZ by 25 @ :20 R
Warm-down
Monday Aug. 15th
"your life"
400 Swim and drill mix as you want
400 Balance kick/DPS
4 x 100's desc. @ :15 R
8 x 50's desc. 1-4, 5-8 faster than 100's @ :20 R
100 going 25 rotation kick/25 DPS @ :15 R
100 going 25 dog paddle/25 DPS @ :15 R
100 @ 500 Pace (even split) @ :20 R
Repeat x 8 rounds
20 x 50's w/zoomers NC @ 1:00
#1 EZ/Fast
#2 Fast/EZ
#3 All Fast
#4 All EZ
Cool Down
Thursday Aug. 11th
300 every 3rd 25 in IM order kick
300 every 2nd 25 IM drill and every 3rd 25 IM DPS
300 every 2nd 25 IM scull and every 3rd 25 IM DPS
16 x 100 IM every 4th 100 sprint @ :10 R
12 x 100 IM every 3rd 100 sprint @ :20 R
8 x 100 IM every other 100 sprint @ :30 R
4 x 100 IM all sprint @ :40 R
800 warm-down alt. 50 Kick / 50 swim
Wednesday Aug. 10th
200 Swim, 200 Drill/Swim, 200 Scull/Swim w/snorkel, 200 Kick/Swim no board
4 x 100's neg. split k @ :15 R
1 x 200 over-kick-swim @ :25 R
Repeat x 4 rounds with each round faster
1 x 1650 alt. moderate/over-kick-swim by 50; last 50 sprint
20 x 25's Sprint/EZ w/zoomers by 25 @ :30
200 EZ
Tuesday Aug. 9th
100 Swim, 100 Kick, 100 Pull, 100 Scull/Pull by 25 x 2 [round 1: FR, round 2: NC]
2 x 100's Gold Wall @ :20 R
2 x 75's Gold Wall @ :20 R faster than 100's
2 x 50's Gold Wall @ :20 R faster than 75's
2 x 25's Gold Wall @ :20 R faster than 50's
2 Rounds Total
25 Swim in lanes 1-2
Get out do 5 push-ups
Walk to starting blocks
Go off blocks and sprint to edge
Get out and do 5 burpees
Get back in water
Sprint 25 back in lanes 3-4
Rest 1:00 and go 10 total rounds alternating FR and NC
500-400-300-200-100 Pull Neg. Split each distance with :45 Rest between each
Warm-down
Monday Aug. 8th
400 Swim, 200 K/DPS, 200 Scull/P, 200 Drill/DPS
200 Kick neg. split @ :20 R
200 Over-Kick-Swim @ :20 R medium effort
200 Kick neg. split @ :20 R
2 x 100's Over-Kick-Swim @ :20 R faster than 200
200 Kick neg. split @ :20 R
4 x 50's Over-Kick-Swim @ :20 R faster than 100's
200 Kick neg. split @ :20 R
200 Kick neg. split @ :20 R faster than 50's
3 x 500's desc. w/paddles @ :45 R
3 x 400's desc. w/paddles @ :45 R
Warm-down
Thursday Aug. 4th
200 Swim, 200 Kick/Swim, 200 Scull/Swim
12 x 50's Drill/Build IM (3 in row ea. stroke) @ :10 R
3 x 200's IM desc. @ :30 R
3 x 200 IM desc. @ :20 R faster
3 x 200 IM desc. @ :10 R faster
3 x 100 IM desc. @ :20 R
3 x 100 IM desc. @ :15 R faster
3 x 100 IM desc. @ :10 R faster
3 x 50's Fly desc. @ :15 R
3 x 50's BA desc. @ :15 R
3 x 50's BR desc. @ :15 R
3 x 50's Fly desc. @ :15 R
24 x 25's sprint w/zoomers going IM order 6 in row ea stroke @ :30
200 ez
Tuesday Aug. 2nd
400 drill/swim mix
200 Kick
2 rounds
10 x 50's @ :10 R odd-10-10/DPS, even- 3/4 catch-up/build
3 x 400's desc. @ :25 R holding DPS even
1 x 1200 pull alt. no board fast kick and build swim by 25
21 x 25's desc. w/zoomers 1-3 @ :30
200 EZ
Friday June 4th
Thursday March 18th
3:30-4:30
Warm-up: 1200
300 Mix Drill & Swim Choice
4 x 25's UWDK @ :30
300 Kick/Swim by 25
4 x 25's UWDK @ :25
300 Scull/Pull
4 x 25's UWDK @ :20
Split up the Divisional swimmers/AGS swimmers
Divisional Swimmers
Pull: 1600 (1-8 FR, 9-16 NC)
16 x 100's Pull neg. split [5/8] @ :20 R
8 x 25's Sprint/EZ @ :40
200 EZ
[3200]
AGS GROUP
Do 16 x 25's @ :45
1- Build
2- Breakout
3- Fast Finish
4- EZ/no breath
100 EZ
Any swimmers going 200s+ can do some EZ 100's Pull @ :20 R (up to 8)
Sprinters can go 2 dive 25 sprints @ 90% effort or anything else they want
Should do EZ 300
Thanks!!!!!!!
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Wednesday March 17th
3:30-5:30
Warm-up: 1200
300 Mix Drill & Swim Choice
4 x 25's UWDK @ :30
300 Kick/Swim by 25
4 x 25's UWDK @ :25
300 Scull/Pull
4 x 25's UWDK @ :20
Pull: 1000 (go each distance half NC/half FR)
4-3-2-1 Pull [6] @ :30 R
Main Set: 600
12 x 50's DPS/Build @ 1:10 1-6 FR/7-12 choice
Relay Exchanges 15-20 min.
3 x Broken 50's or pace for 200+ swimmers
Coach Choice warm-down
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Tuesday March 16th
3:30-5:30
Warm-up:
100 Swim
100 Kick
100 Pull
Repeat x 4 (odd rounds FR, even rounds non-FR)
Turns
16 x 25's 1-turn from mid pool @ :40 build in/out
Breath Control
12x 25's no breath @ :40
Age Group Sectionals
1 x 200 [75 6 effort/25 build to 8 effort] @ :30 R
12 x 25's @ :30 alt. [5] effort/[9] effort
Repeat x 3
Coach Choice warm-down
Divisional Group
1 x 200 [7] @ :25 R
2 x 100's [7]/[8] by 50 @ :20 R
8 x 25's [9] @ :10 R
100 ez @ 2:00
Repeat x 3
Coach Choice warm-down
EVERYONE STRETCHING
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