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Back to Workout Menu
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10/01/01
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Master
Swim
Work
outs
Fall
Quarter
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Warm -up
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Hard
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Medium
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Easy
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400 Free
300 Choice
200 Drill
100 Kick
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300 Free
300 Choice
200 Drill
100 Kick
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200 Free
200 Choice
100 Drill
100 Kick
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Main Set
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3 X 500
Rest 30 seconds between
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3 X 400
Rest 30 seconds between
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3 X 300
Rest 30 seconds between
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3 X 400 IM @ 6:15
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3 X 300 IM @ 5:00
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3 X 200 IM @ 4:00
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3 X 200 Free @ 2:30
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3 X 200 Free @ 3:30
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2 X 200 Free @ 4:00
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3 X 100 IM @ 2:00
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3 X 100 IM @ 2:20
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2 X 100 IM @ 3:00
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Cool Down
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200 Choice
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200 Choice
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200 Choice
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Total Yards
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4,800
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4,100
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2,900
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10/02/01
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Warm – up
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Hard
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Medium
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Easy
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600 Free
400 IM Drill
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500 Free
400 IM Drill
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400 Free
200 IM Drill
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Main Set
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10 X 100 Free @ 1:45
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8 X 100 Free @ 2:00
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6 X 100 Free @ 2:30
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5 X 200 Free @ 3:00
Odd Pull
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5 X 150 Free @ 3:00
Odd Pull
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5 X 100 Free @ 3:00
Odd Pull
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2 X 500 Free
1. With Fins
2. Regular
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2 X 400 Free
1. With Fins
2. Regular
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2 X 300
1. With Fins
2. Regular
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8 X 25 Free Breakouts
@
60-40-20
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8 X 25 Free Breakouts
@
60-40-20
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6X 25 Free Breakouts
@
60-40-20
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8 X 25 Free Sprint Kicks
@
60-40-20
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8 X 25 Free Sprint Kicks
@
60-40-20
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6 X 25 Free Sprint Kicks
@
60-40-20
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Cool Down
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200 Free
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200 Free
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200 Free
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Total Yards
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4,600
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3,850
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2,800
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10/03/01
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Warm – Up
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Hard
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Medium
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Easy
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600 Free
200 Free Kick
200 Choice
200 Choice Kick
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500 Free
150 Free Kick
200 Choice
150 Choice Kick
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400 Free
100 Free Kick
200 Choice
100 Choice Kick
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Drills
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Concentrate on DPS
Count Strokes
1 X 50 Scull
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Concentrate on DPS
Count Strokes
1 X 50 Scull
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Concentrate on DPS
Count Strokes
1 X 50 Scull
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Finish Stroke
1 X 50 Thumbs up the side
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Finish Stroke
1 X 50 Thumbs up the side
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Finish Stroke
1 X 50 Thumbs up the side
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Good Streamline & Balance
1 x 50 Streamline Free
1 X 50 Head lead Balance
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Good Streamline & Balance
1 x 50 Streamline Free
1 X 50 Head lead Balance
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Good Streamline & Balance
1 x 50 Streamline Free
1 X 50 Head lead Balance
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Main Set
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3 X
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6 X 100 Free @ 1:45 Neg Split
1 x 50 Kick Choice @ 1:15
8 X 25 @ 60-40-20 Odd-Underwater Even - Med Free
1 X 50
Free Med @ 1:15
1 X 50 Choice Sprint
HR – Rest 1Minute Repeat
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5 X 100 Free @ 2:00 Neg Split
1 x 50 Kick Choice @ 1:15
8 X 25 @ 60-40-20 Odd-Underwater Even - Med Free
1 X 50
Free Med @ 1:15
1 X 50 Choice Sprint
HR – Rest 1Minute Repeat
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4 X 100 Free @ 2:30 Neg Split
1 x 50 Kick Choice @ 1:30
6 X 25 @ 60-40-20 Odd-Underwater Even - Med Free
1 X 50
Free Med @ 1:30
1 X 50 Choice Sprint
HR – Rest 1Minute Repeat
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200 IM
200 Choice
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200 IM
200 Choice
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100 IM
100 Choice
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Cool Down
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200 Free
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200 Free
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200 Free
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Total Yards
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4.850
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3,850
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3,500
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10/04/01
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Warm – Up
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Hard
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Medium
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Easy
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400 FREE
300 CHOICE
200 DRILL
100 KICK
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300 FREE
300 CHOICE
200 DRILL
100 KICK
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300 FREE
200 CHOICE
100 DRILL
100 KICK
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Main Set
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8 X 200 FREE @3:00
2 – REGULAR
2 – PADDLES
2 – FINS
2 – SPRINTS
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8X 150 FREE @3:00
2 – REGULAR
2 – PADDLES
2 – FINS
2 – SPRINTS
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8 X 100 FREE @3:00
2 – REGULAR
2 – PADDLES
2 – FINS
2 – SPRINTS
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5 MINUTE TREAD THROWING BALL
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5 MINUTE TREAD THROWING BALL
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5 MINUTE TREAD THROWING BALL
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8 X 100 CHOICE @ 1:45
2 – REGULAR
2 – PADDLES
2 – FINS
2 – SPRINTS
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6 X 100 CHOICE @ 1:45
1 – REGULAR
2 – PADDLES
2 – FINS
1 – SPRINTS
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4 X 100 CHOICE @ 1:45
1 – REGULAR
2 – FINS
1 – SPRINTS
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8 X 50 SPRINTS CHOICE @ 1:00
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6 X 50 SPRINTS CHOICE @ 1:00
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4 X 50 SPRINTS CHOICE @ 1:00
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8 FREE @8 X 2 60-40-20 NO BREATHING
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6 FREE @8 X 2 60-40-20 NO BREATHING
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4 FREE @8 X 2 60-40-20 NO BREATHING
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COOL DOWN
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200 FREE
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200 FREE
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200 FREE
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TOTAL YARDS
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4,600
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3,450
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2,800
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10/05/01
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Warm – Up
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Hard
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Medium
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Easy
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800 Free every 4th length balance drill
200 Choice
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600 Free every 4th length balance drill
200 Choice
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400 Free every 4th length balance drill
200 Choice
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Drills
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Free
Keep elbows up
1 x 100 Thumbs up the side
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Free
Keep elbows up
1 x 100 Thumbs up the side
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Free
Keep elbows up
1 x 100 Thumbs up the side
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Main Set
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9 x 100 Free @ 1:45
1 –3 Descending
4 – 6 Descending
7 – 9 Descending
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8 x 100 Free @2:00
1 –4 Descending
4 – 8 Descending
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6 x 100 Free 2:30
1 –3 Descending
4 – 6 Descending
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600 IM Drill, Kick, Swim
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400 IM Drill, Kick, Swim
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300 IM Drill, Kick, Swim
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6 X 100 Free @ 1:30
1 – 3 Descending
4 – 6 Descending
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5 X 100 Free @ 1:45
1 – 3 Descending
4 – 5 Descending
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4 X 100 Free @ 2:15
1 – 2 Descending
3 – 4 Descending
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200 Med Choice Recovery
Stretch it out1
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200 Med Choice Recovery
Stretch it out1
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200 Med Choice Recovery
Stretch it out1
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8 x {50
@ 1:15
2 x 25 @: 30
Fast Choice
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6 x {50
@ 1:15
2 x 25 @: 30
Fast Choice
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4 x {50
@ 1:15
2 x 25 @: 30
Fast Choice
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Cool Down
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200 Free
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200 Free
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200 Free
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Total Yards
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4,400
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3,600
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2,800
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