| |
Distance |
Interval |
Stroke |
| Warm-up |
500 |
|
Free- every 4th 25yrds choice |
| |
400 |
|
Reverse IM/ kick swim |
| Drills |
1x100 |
|
Free/ catch-up drill |
| |
1x100 |
|
Free/ Fingertip drill |
| Main Set |
8 X 200 |
3:00 |
Free |
| |
6 x 100 |
2:15 |
IM |
| |
16 x 25 |
60/40/20 |
Free Kick |
| Cool Down |
200 |
|
Choice |
| |
|
|
|
| Total: 3,900 |
|
|
|
| |
|
|
|
|
10/01/01
|
Master
Swim
Work
outs
Fall
Quarter
|
|
|
|
Warm -up
|
Hard
|
Medium
|
Easy
|
|
|
400 Free
300 Choice
200 Drill
100 Kick
|
300 Free
300 Choice
200 Drill
100 Kick
|
200 Free
200 Choice
100 Drill
100 Kick
|
|
Main Set
|
|
|
|
|
|
3 X 500
Rest 30 seconds between
|
3 X 400
Rest 30 seconds between
|
3 X 300
Rest 30 seconds between
|
|
|
3 X 400 IM @ 6:15
|
3 X 300 IM @ 5:00
|
3 X 200 IM @ 4:00
|
|
|
3 X 200 Free @ 2:30
|
3 X 200 Free @ 3:30
|
2 X 200 Free @ 4:00
|
|
|
3 X 100 IM @ 2:00
|
3 X 100 IM @ 2:20
|
2 X 100 IM @ 3:00
|
|
Cool Down
|
200 Choice
|
200 Choice
|
200 Choice
|
|
Total Yards
|
4,800
|
4,100
|
2,900
|
| |
|
|
|
|
|
|
10/02/01
|
|
|
|
|
Warm – up
|
Hard
|
Medium
|
Easy
|
|
|
600 Free
400 IM Drill
|
500 Free
400 IM Drill
|
400 Free
200 IM Drill
|
|
Main Set
|
10 X 100 Free @ 1:45
|
8 X 100 Free @ 2:00
|
6 X 100 Free @ 2:30
|
|
|
5 X 200 Free @ 3:00
Odd Pull
|
5 X 150 Free @ 3:00
Odd Pull
|
5 X 100 Free @ 3:00
Odd Pull
|
|
|
2 X 500 Free
1. With Fins
2. Regular
|
2 X 400 Free
1. With Fins
2. Regular
|
2 X 300
1. With Fins
2. Regular
|
|
|
8 X 25 Free Breakouts
@
60-40-20
|
8 X 25 Free Breakouts
@
60-40-20
|
6X 25 Free Breakouts
@
60-40-20
|
|
|
8 X 25 Free Sprint Kicks
@
60-40-20
|
8 X 25 Free Sprint Kicks
@
60-40-20
|
6 X 25 Free Sprint Kicks
@
60-40-20
|
|
Cool Down
|
200 Free
|
200 Free
|
200 Free
|
|
Total Yards
|
4,600
|
3,850
|
2,800
|
|
10/03/01
|
|
|
|
|
Warm – Up
|
Hard
|
Medium
|
Easy
|
|
|
600 Free
200 Free Kick
200 Choice
200 Choice Kick
|
500 Free
150 Free Kick
200 Choice
150 Choice Kick
|
400 Free
100 Free Kick
200 Choice
100 Choice Kick
|
|
Drills
|
Concentrate on DPS
Count Strokes
1 X 50 Scull
|
Concentrate on DPS
Count Strokes
1 X 50 Scull
|
Concentrate on DPS
Count Strokes
1 X 50 Scull
|
|
|
Finish Stroke
1 X 50 Thumbs up the side
|
Finish Stroke
1 X 50 Thumbs up the side
|
Finish Stroke
1 X 50 Thumbs up the side
|
|
|
Good Streamline & Balance
1 x 50 Streamline Free
1 X 50 Head lead Balance
|
Good Streamline & Balance
1 x 50 Streamline Free
1 X 50 Head lead Balance
|
Good Streamline & Balance
1 x 50 Streamline Free
1 X 50 Head lead Balance
|
|
Main Set
|
|
|
|
|
3 X
|
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
|
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
|
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
|
|
|
200 IM
200 Choice
|
200 IM
200 Choice
|
100 IM
100 Choice
|
|
Cool Down
|
200 Free
|
200 Free
|
200 Free
|
|
Total Yards
|
4.850
|
3,850
|
3,500
|
|
10/04/01
|
|
|
|
|
Warm – Up
|
Hard
|
Medium
|
Easy
|
|
|
400 FREE
300 CHOICE
200 DRILL
100 KICK
|
300 FREE
300 CHOICE
200 DRILL
100 KICK
|
300 FREE
200 CHOICE
100 DRILL
100 KICK
|
|
Main Set
|
|
|
|
|
|
8 X 200 FREE @3:00
2 – REGULAR
2 – PADDLES
2 – FINS
2 – SPRINTS
|
8X 150 FREE @3:00
2 – REGULAR
2 – PADDLES
2 – FINS
2 – SPRINTS
|
8 X 100 FREE @3:00
2 – REGULAR
2 – PADDLES
2 – FINS
2 – SPRINTS
|
|
|
5 MINUTE TREAD THROWING BALL
|
5 MINUTE TREAD THROWING BALL
|
5 MINUTE TREAD THROWING BALL
|
|
|
8 X 100 CHOICE @ 1:45
2 – REGULAR
2 – PADDLES
2 – FINS
2 – SPRINTS
|
6 X 100 CHOICE @ 1:45
1 – REGULAR
2 – PADDLES
2 – FINS
1 – SPRINTS
|
4 X 100 CHOICE @ 1:45
1 – REGULAR
2 – FINS
1 – SPRINTS
|
|
|
8 X 50 SPRINTS CHOICE @ 1:00
|
6 X 50 SPRINTS CHOICE @ 1:00
|
4 X 50 SPRINTS CHOICE @ 1:00
|
|
|
8 FREE @8 X 2 60-40-20 NO BREATHING
|
6 FREE @8 X 2 60-40-20 NO BREATHING
|
4 FREE @8 X 2 60-40-20 NO BREATHING
|
|
COOL DOWN
|
200 FREE
|
200 FREE
|
200 FREE
|
|
TOTAL YARDS
|
4,600
|
3,450
|
2,800
|
|
10/05/01
|
|
|
|
|
Warm – Up
|
Hard
|
Medium
|
Easy
|
|
|
800 Free every 4th length balance drill
200 Choice
|
600 Free every 4th length balance drill
200 Choice
|
400 Free every 4th length balance drill
200 Choice
|
|
Drills
|
Free
Keep elbows up
1 x 100 Thumbs up the side
|
Free
Keep elbows up
1 x 100 Thumbs up the side
|
Free
Keep elbows up
1 x 100 Thumbs up the side
|
|
Main Set
|
|
|
|
|
|
9 x 100 Free @ 1:45
1 –3 Descending
4 – 6 Descending
7 – 9 Descending
|
8 x 100 Free @2:00
1 –4 Descending
4 – 8 Descending
|
6 x 100 Free 2:30
1 –3 Descending
4 – 6 Descending
|
|
|
600 IM Drill, Kick, Swim
|
400 IM Drill, Kick, Swim
|
300 IM Drill, Kick, Swim
|
|
|
6 X 100 Free @ 1:30
1 – 3 Descending
4 – 6 Descending
|
5 X 100 Free @ 1:45
1 – 3 Descending
4 – 5 Descending
|
4 X 100 Free @ 2:15
1 – 2 Descending
3 – 4 Descending
|
|
|
200 Med Choice Recovery
Stretch it out1
|
200 Med Choice Recovery
Stretch it out1
|
200 Med Choice Recovery
Stretch it out1
|
|
|
8 x {50
@ 1:15
2 x 25 @: 30
Fast Choice
|
6 x {50
@ 1:15
2 x 25 @: 30
Fast Choice
|
4 x {50
@ 1:15
2 x 25 @: 30
Fast Choice
|
|
Cool Down
|
200 Free
|
200 Free
|
200 Free
|
|
Total Yards
|
4,400
|
3,600
|
2,800
|
|
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
|
| |
|
|
|
|
|
|