800 Time Trial Thurs/Friday

Hi, the Thursday night practice and Friday morning practice will include an 800m Time Trial.  This will be a great opportunity to see where you guys are at this early in the year.   In all likelihood this will actually be easier than most of the practices you guys have been doing so don't be afraid to come out and see what you're capable of.

Monday/Tues Oct 27th/28th

W/U:

300swim (choice)

4x50kick (25 hard/25easy)

200pull

Stroke Set:

8x25 (odd: Distance per stroke, even: fast turnover) :15sec rest

Main Set:

3x  

4x100m (descend 1-4)  :15sec rest

1 minute rest between sets

C/D:

6x50 (25 free, 25 no free)

Saturday

W/U:

3x100swim

2x100kick

100pull

Stroke Set:

8x50  :15 sec

even: breast/free  (25 of each)

odd: fly back

Main Set:

2x600 broken as:

2x75 (50 one arm, 25swim) :15sec

150pull :30sec

300swim (build)

1 min rest between sets

Cooldown:

200swim easy

Thursday/Friday

W/U:

200 swimchoice

4x50kick

100pull

100swim

Drill:

6/8 x 50 drill (25 drill/25 swim)

even: fingertip

odd: fist

Main Set:

2x

8x25 pull/paddles (1. easy, 2. every second one fast- all out) :10 sec rest

200 swim- fast for time (immediately after pull) 

after finishing the top set twice do:

2/3 x 200pull/paddles (easy/build) :20 sec rest

Cool down:

4x50 (25 back/25 free)

Wed Oct 22

W.U:

8x75 on 15sec rest
odd: 50 drill (fist or fingertip)/ 25 back-kick
even: 25 no free/ 25 free

Main Set:

4x50 band only :15 sec
300/400swim (negative split) on :30 sec
4x50 swim (3easy, last one fast) on :15sec
400 pull on :30 sec
4x50 swim (2 easy, 2 fast) :15 sec
400 swim negative split

C/D:
4x50m (half free, half no free)

Saturday Oct. 18/Monday Oct 20

W.U. 300 swim, 200 pull, 4 x 25 scull (out in front)

Fins: 10 x 75 on :15R
odd: 25 fly kick/25 free kick/25 free or fly swim
even: 25 swim choice/50 kick choice

M.S. 100 pull/bands on :20R
100 swim- strong on 1:50/2:00/2:15/2:30
200 pull/bands on :30R
2 x 100 swim - strong on :30R
300 pull/bands on :30R
3 x 100 swim - strong on 1:50/2:00/2:15/2:30

cooldown: 150 ez (total = 2700m)

Coaches away

Just a reminder that Geoff and I will be away from Thurs. Oct. 23 - Mon. Oct. 27. We will be in Arizona for a race. I will be back to coach on Tues. Oct. 28 (pm swim), and Geoff will be there on Wed. Oct. 29 (am swim). Workouts will be posted on the board (any volunteers to do this?) for the practices during this time, and the workouts will also be available on the blog.

Just out of curiosity I would like to know how many people are actually getting use out of this blog. If you are regularly visiting the STARRT blog, post a quick comment in the comments section below this update so I know who you are and who to get after for not using it!

Thurs/Friday

W/U:

200 swim- choice

100kick

200pull

2x100 (50fist- 50swim)

Kick Set:

3x150  (50 free, 50 choice, 50 free)  :20 sec

Main Set:

200pull  :30sec rest

4x50  25back/25free  :15sec

200neg split  :30 sec

4x100 IM on :20sec

200pull:30sec

4x50 descend :15 sec

150 choice

Tues/Wed Oct.22

W.U:

8x75 on 15sec rest
odd: 50 drill (fist or fingertip)/ 25 back-kick
even: 25 no free/ 25 free

Main Set:

4x50 band only :15 sec
300/400swim (negative split) on :30 sec
4x50 swim (3easy, last one fast) on :15sec
400 pull on :30 sec
4x50 swim (2 easy, 2 fast) :15 sec
400 swim negative split

4x50m (half free, half no free

Tues/Wed Oct.22

W.U:

8x75 on 15sec rest
odd: 50 drill (fist or fingertip)/ 25 back-kick
even: 25 no free/ 25 free

Main Set:

4x50 band only :15 sec
300/400swim (negative split) on :30 sec
4x50 swim (3easy, last one fast) on :15sec
400 pull on :30 sec
4x50 swim (2 easy, 2 fast) :15 sec
400 swim negative split

4x50m (half free, half no free

Tues/Wed Oct.22

W.U:

8x75 on 15sec rest
odd: 50 drill (fist or fingertip)/ 25 back-kick
even: 25 no free/ 25 free

Main Set:

4x50 band only :15 sec
300/400swim (negative split) on :30 sec
4x50 swim (3easy, last one fast) on :15sec
400 pull on :30 sec
4x50 swim (2 easy, 2 fast) :15 sec
400 swim negative split

4x50m (half free, half no free

Tues Oct. 14/Wed Oct 15

W.U. 300 S, K, D (drill = choice)

8 x 50 on 1:00/1:10/1:20
as 25 DPS/25 swim (DPS = distance per stroke) - count your strokes!

M.S. 3 x 400 on :30R
odd: pull/band - no paddles (controlled breathing: 4, 5 by 25)
even: swim

4 x 100 swim desc. 1 to 4 on 1:50/2:00/2:15

200 ez cooldown (include some back, breast, and single arm fly)
Total = 2500m

Monday workout

For those who want to do a workout on monday- especially the morning group- I've posted a workout below.  It is repeat of one we did about three weeks ago, run through it again as it is a good strength builder and includes a maintaining a harder pace this time around.

W/U:

200swim- choice

100kick

100pull

100swim- choice

drill:

3x150  (50 one arm, 100swim)  :20 sec rest

Main set:

4x400 broken (:45sec between sets)

1. 4x50 swim :15 sec (descend 1-4), 200pull

2. 4x50 pull:15 sec (1. hard 2. fast), 200swim negative split

3. 4x100 : 20sec (descend 1-4)

4. 400 pull (negative split)

C/D:

50 back, 50free, 50breast, 50 free

Friday/Sat

W/U
200 swim (choice)
100pull
100kick

Stroke Set: (30sec between sets)
4x75 IM :15sec
4x75 swim :15sec
4x75 pull :15sec
4x75 swim :15sec

Main Set:
300swim (gradual build) :30sec
200 negative split :30sec
100 fast :30sec
4x50 all out (1:00/1:10/1:20)

C/D:
4x50 easy swim

wed/thurs

W/U
150swim- choice
4x50 kick (easy, fast)
150 pull

Drill Set
4x150 drill (50 one arm, 50swim, 25 armpit, 25 swim) :20sec

Main Set
2x (1min between sets)
300pull :30 sec
3x100 strong/pace :20sec

cool down
2x100 (50 no free, 50 free)

Monday Oct. 6/Tues. Oct. 7

W.U. 200 swim, 50 k, 150 pull, 100 drill

K.Set: 4 x 150 on :20R
as: 50 fly or breast kick, 50 free kick, 50 choice swim


Band only set (Sink or Swim drill):
4 x 25 on :20R (Band around your ankles)
- no legs, legs = cheating!

M.S. 300 pull/band on :30R (paddles optional)
4 x 25 band only on :20R
300 swim on :30R (focus on high elbow catch)
4 x 25 band only on :20R
300 pull/band (paddles optional)

100ez

Friday/Saturady - October3rd/4th

Warmup:

4x100  swim, kick, swim, pull

4x50, kick  (1st easy, 2nd hard...) on :15-20sec

4x50drill  (25 fist, 25 swim) on :15-20 sec

Main Set: 

30 x50, as:

1. 6x50  (alternate:  1. 50 drill-one arm, 2. 50 swim...) on :15 sec

2. 6x50 pull/paddles (every 3rd one fast) on :20 sec

3. 6x50 (alternate:  1. easy/steady pace, 2. fast pace!!- make each one count) on :25sec rest

4. 6x50 pull/paddles (every 2nd one fast) on :20 sec

5. 6x50 (descend: 1st two moderate/easy, 2nd two steady/hard, 3rd two hard/fast) on :15 sec

C/D:

3x100  (50 no free, 50 free)

2600m

Wed/Thursday, October 1st

W/U:

300 swim choice

100 kick

200 pull

Drill Set:

8x50 (25 drill, 25 swim)  :15 sec rest

odd: 6 kick layout drill

even: fingertip drill

Main set: 

4x 200 broken as: 

2x50 (first 25 hard, second 25 easy) :15 sec rest

100 hard pace (approx. :30 sec rest then repeat from beginning)

3x200pull/paddles

C/D:

6x50  (25 no free, 25 free)