June 6, 2005

WU: 600 alt free/back/breast
K/S: 6 x 200 :20, odd 200s k/s build the kick to hard and swim moderate,
even 200s s/k build the swim to hard and kick moderate
Swim: 8 x 100 :15, odds free evens choice
Swim Down

WU: 200 free 200 choice 400 kick choice
D/S: 16 x 50 :10, choice in sets of four, try to do different drill each
drill lap
Pull: 6 x 150 free :25, build each by 50s to good
Swim Down

WU: 800 choice
Kick: 3 x 300 :20, one kick per 300 and build by 100s to hard
Swim: 4 x (4 x 75):15, choice on each set of four consistent with good DPS
Swim Down

WU: 400 free 200 choice
K/D/S: 4 x 150 :20, kick hard and swim firm
Pull: 12 x 100 free on low rest interval, build by sets of four to hard,
keep consistent within four
Swim Down

WU: 600 choice
Swim: 4 x 75 :15, 4 x 50 :10, 4 x 25 :05, all free with light build to 25s
Kick: 3 x (200 :20, 2 x 100 :15, 4 x 50 :10) one set free, one set dolphin
and one set choice, build to hard on 50s
Swim Down

June 1, 2005

wu:600 alt. 100s of free/choice
D/S: 2 x 200, 4 x 100, 6 x 50 :15, each distance is half free half choice
Swim:6 x ( 3 x 100):20, 2 x free, 2 x IM, 2 x choice
Swim Down

wu:400 choice 400 kick
Swim:8 x (75-50-25):10, 75=comf.stroke work, 50=moderate dps, 25=firm
each time is choice but same on 75,50,25
Pull: 3 x 400 free :30, build 1-3
Swim Down

wu:300 free, 200 choice, 300 D/S choice
Kick: 3 x (1 x 100 :20, 2 x 50 :15, 4 x 25 :10); 1 set free, 1 dolphin, 1
choice, each set is build from moderate (100s) to hard (25s)
Swim: 12 x 75 on moderate rest interval, your specialty, build 1-4 to good
speed
Swim Down

wu:800 choice
K/D/S: 6 x 150 :20, choice
Swim: 8 x 125 :25, each 125 is 50 choice dps, 25 easy free, 50(same)choice
hard
Swim: 16 x 25 free on :40, breath control
Swim Down

May 20, 2005

#1
Warm-up: 300 free 300 back/breast
K/S: 4 x (3 x 50) :10, each set of three is choice and build 1-3 from mod. to good
Swim: 4 x (4 x 75) :10 and :20 after four; each set of four is choice and consistent throughout
Swim Down 200 easy

#2
Warm-up: 800 alternating 100s of free/choice
D/S: 6 x 150 choice :20, drill the odd lengths, swim the evens and build the swim to good
Swim: 3 x 200 :25, 3 x 100 :20, 3 x 50 :15 specialty/choice; stay with same pattern on each
distance and build from 1-3, to firm on 200s, to good on 100s, to hard on 50s
Swim Down 200 easy

#3
Warm-up: 200 free 200 choice 100 free 100 choice
K/D/S: 3 x 300 :30, 1 free, 1 IM(100 IM x 3), 1 choice
Pull: 500 - 400 - 300 - 200 - 100 free :20 between each distance; increase stroke rate through set from long/comfortable to fast by 100
Swim Down 200 easy

#4
Warm-up: 800 choice
Kick: 6 x 75 :15 moderate, 6 x 50 :10 firm, 6 x 25 :05 hard
Swim: 8 x 100 on moderate rest interval; each 100 is 50 moderate with good distance per stroke :10 break, 25 hard :05 break, 25 easy stretch free
Swim Down 200 easy

#5
Warm-up: 400 free
Swim: 6 x (3 x 50) :15, each set of three is choice with a light build from 1-3 to moderate
Pull: 6 x 200 free on low rest interval (no more than :15) even and consistent throughout
50 easy
Swim: 8 x 25 underwater :30
Swim Down 200 easy