|
10/08/01
10/09/01
|
Master
Swim
Work
outs
Fall
Quarter
|
Week 4
|
|
|
Warm -up
|
Hard
|
Medium
|
Easy
|
|
|
400 Free
200 IM Drill
200 IM
200 Kick
|
300 Free
200 IM Drill
200 IM
200 Kick
|
200 Free
100 IM Drill
100 IM
200 Kick
|
|
Main Set
|
|
|
|
|
|
4 x 500 Free @ 8:00
Descending
|
3 x 500 Free @ 9:00
Descending
|
2 x 500 Free @ 12:00
Descending
|
|
|
8 x 50 @ 1:15
Alternate Choice & Kick
|
6 x 50 @ 1:15
Alternate Choice & Kick
|
5 x 50 @ 1:15
Alternate Choice & Kick
|
|
|
4 X 100 @ 2:00 Each Stroke IM Order
|
4 X 100 @ 2:00 Each Stroke IM Order
|
4 X 50 @ 2:00 Each Stroke IM Order
|
|
Cool Down
|
200 Choice
|
200 Choice
|
200 Choice
|
|
Total Yards
|
4,000
|
3,200
|
2,250
|
| |
|
|
|
|
|
|
10/10/01
|
Master
Swim
Work
outs
Fall
Quarter
|
Week 4
|
|
|
Warm -up
|
Hard
|
Medium
|
Easy
|
|
|
200 Free
200 Choice
600 IM K-D-S
|
200 Free
200 Choice
600 IM K-D-S
|
200 Free
200 Choice
600 IM K-D-S
|
|
Emphasis
|
Balance & Distance Per Stroke
|
Balance & Distance Per Stroke
|
Balance & Distance Per Stroke
|
|
Main Set
|
|
|
|
|
|
6 x 200 @ 3:30
Odd Free
Even Choice
|
5 x 200 @ 3:45
Odd Free
Even Choice
|
4 x 200 @ 4:00
Odd Free
Even Choice
|
|
|
6 x 100 Kick @ 2:15
Odd Free
Even Choice
|
5 x 100 Kick @ 2:15
Odd Free
Even Choice
|
4 x 100 Kick @ 2:15
Odd Free
Even Choice
|
|
|
6 x 150 D –K - S@ 2:45
Odd Free
Even Choice
|
5 x 150 D –K - S@ 2:45
Odd Free
Even Choice
|
4 x 150 D –K - S@ 2:45
Odd Free
Even Choice
|
|
|
6 x 50 Fast Sprints Free @ 1:00
Off Blocks!
|
5 x 50 Fast Sprints Free @ 1:00
Off Blocks!
|
4 x 50 Fast Sprints Free @ 1:00
Off Blocks!
|
|
Cool Down
|
200 Free
|
200 Free
|
200 Free
|
|
Total Yards
|
4,200
|
3,500
|
2.400
|
| |
|
|
|
|
|
|
10/11/01
|
Master
Swim
Work
outs
Fall
Quarter
|
Week 4
|
|
|
Warm -up
|
Hard
|
Medium
|
Easy
|
|
|
600 Free
200 Drill
200 Choice
|
500 Free
200 Drill
200 Choice
|
400 Free
200 Drill
200 Choice
|
|
Main Set
|
IM Ladder
|
IM Ladder
|
IM Ladder
|
|
|
Rest 10 Seconds Between
25 Fly
50 Back
75 Breast
100 Free
125 Fly
150 Back
175 Breast
200 Free
|
Rest 10 Seconds Between
25 Fly
50 Back
75 Breast
100 Free
125 Fly
150 Back
175 Breast
|
Rest 10 Seconds Between
25 Fly
50 Back
75 Breast
100 Free
|
|
|
200 Kick Free
|
200 Kick Free
|
200 Kick Free
|
|
|
8 X 75 Free @ 1:30
2 Regular
2 Pull
2 Fins
2 Sprints
|
6X 75 Free @ 1:30
2 Pull
2 Fins
2 Sprints
|
4 X 75 Free @ 1:30
2 Pull
2 Fins
|
|
|
4 x 300 IM @ 4:30
|
3 x 300 IM @ 4:30
|
2 x 300 IM @ 4:30
|
|
|
8 X 75 @ 1:30
Choice
|
6 X 75 @ 1:30
Choice
|
4 X 75 @ 1:30
Choice
|
|
Cool Down
|
200 Free
|
200 Free
|
200 Free
|
|
Total Yards
|
4,700
|
4,000
|
2,650
|
| |
|
|
|
|
|
|
10/12/01
|
Master
Swim
Work
outs
Fall
Quarter
|
Week 4
|
|
|
Warm -up
|
Hard
|
Medium
|
Easy
|
|
|
800 Free
200 Choice
|
600 Free
200 Choice
|
400 Free
200 Choice
|
|
Drill
|
1 X 50 Shark Fin
1 X 50 Roll Like a Log
|
1 X 50 Shark Fin
1 X 50 Roll Like a Log
|
1 X 50 Shark Fin
1 X 50 Roll Like a Log
|
|
Main Set
|
|
|
|
|
|
3 X 200 @ 3:00
Free
Choice
Free Sprint
|
3 X 150 @ 3:00
Free
Choice
Free Sprint
|
2 X 200 @ 4:00
Free
Choice
Free Sprint
|
|
|
6 X 100 Free @ 1:45
Breath Control
1-
25= every two
2-
25= every third stroke
3-
25 = every four strokes
4-
25= every fifth stroke
|
5X 100 Free @ 2:00
Breath Control
5-
25= every two
6-
25= every third stroke
7-
25 = every four strokes
8-
25= every fifth stroke
|
4 X 100 Free @ 2:30
Breath Control
9-
25= every two
10- 25=
every third stroke
11- 25
= every four strokes
12- 25=
every fifth stroke
|
|
|
6 X 50 Free@: 45
Easy 25 Yards
Sprint no breath 25 yards
|
5 X 50 Free@: 45
Easy 25 Yards
Sprint no breath 25 yards
|
4 X 50 Free@: 45
Easy 25 Yards
Sprint no breath 25 yards
|
|
|
6 X 75 Kick @ 1:45
Odd Free
Even Choice
|
5 X 75 Kick @ 1:45
Odd Free
Even Choice
|
4 X 75 Kick @ 1:45
Odd Free
Even Choice
|
|
|
12 X 25 @ 60-40-20
Breath control
|
10 X 25 @ 60-40-20
Breath control
|
8 X 25 @ 60-40-20
Breath control
|
|
|
200 Social Kick
|
200 Social Kick
|
200 Social Kick
|
|
Cool Down
|
200
|
200
|
200
|
|
Total Yards
|
3,750
|
3,125
|
2,400
|
| |
|
|
|
|
|