Fall 2010 (Cycle 1, Week 1)

Monday

1) 400 choice warmup - preferably rev IM
Alt by 25's swim / kick

2) 10 min rest

3) Test set of: 6 x 50's swim:
choice of 1 stroke (4:00)
One 50 warmdown after each sprint
200 easy choice warmdown after last 50

3) 8 x 100's IM kick: moderate intensity

#'s: 1, 2, 5, 6: with FINS - on breast perform
Rapid snap of feet to butt, stop, point feet
out with knees held together and then
Perform fly kicks until hips are up

#'s: 3, 4, 7, 8: no equipment

200 easy choice warmdown

4) 3 Bittinger sets: ( 5 x 50's as usual)
1 set of each stroke (no breast)
50's on (1:30) / sets on (15 min)
200 easy warmdown after sets
Use chute, wrist wts or DB's, and
Chest vest

5) 6 sets of: 4 x 25's:
2 sets of each stroke: 1st: with ankle wts (:45)
2ed: with FINS (:30)

Total yards: ~ 4100

Tuesday

1) 800 easy choice - looking to loosen up
from Monday's sprinting

2) 3 sets of: 2 x 200's alt by 200:

Use hand paddles on all 200's

Odd # 200's: Freestyle swims HYPOXIC:
Alt by 25: odd #'s: breathe every 3 strokes
even #'s: 4-5-6-7
Increase breath count by 1 each odd 200

Even # 200's: Backstroke drills alt by 25's
(1) 3 count right arm only
(2) 3 count left arm only
(3) double arm
(4) 3 count simultaneous switch

Use hand paddles on all 6 x 200's

3) 8 sets of:

A) 100 Butterfly Kick alt by 100's: (2:00)
Odd #'s: with ankle weights
Even #'s: with FINS
And alt by 25's on each 100:
Odd #'s: on belly streamlined
Even #'s: on back streamlined

B) 50 FREE sprint swim (1:00)

200 choice easy warmdown

Total yards: ( 3,400 )


[ Strength Training ]:

(1) CHINS:
3 sets - each to failure
(2:00 rest between sets)
Record total number

(2) Bears with rollouts**:
2 sets (4:00)
(should take at least 2 min per set
otherwise increase weight or
reps per set)

** Prior to the usual sequence of squats
and presses that make up each Bear,
Add a roll out on your knees followed by
a push up on your toes

(3) Alternate the following two exercises
By SET:

(1) Decline Dumbell Bench Press

4 sets of 12 reps at:
(1 sec up / 2 sec hold at the top
and 3 sec decline till tight
DO NOT allow for stretch)
The weight will be light enough to
get 12 reps through the last set

(2) LEG PRESS

[ 3 sets of 15 reps at 2 / 2 / 3 rep speed ]
( 3:00 min rest between sets )


[ Cycle 1, Week 1 ]

Thursday
(or 3ed training day)

1) 800 reverse IM easy alt by 25's: swim/ kick

2) 6 sets of 3 x 100's alt by set:

odd #'s: Backstroke swims
cruise interval creation:
Go as fast as you can yet still maintain an
interval for at least 2 of the 100's, not
making the 3ed.

Even #'s: Butterfly kicks
Cruise interval creation (as on odd #'s)

After each set, kick backstroke slowly on 1st 50 warm
down, easy back swim on 2ed 50, choice swim or kick
the 3ed and 4th.

Take 7 min rest after completion of each set
that includes the time it takes to warm down

3) 12 x 50's Freestyle kick with Fins (1:00)

4) 200 choice warmdown
---------------------------------------------

[ Cycle 1, Week 1 ]

Friday
(or 4th training day)

1) 400 choice

2) 4 x 200's Butterfly drills easy (:20 sec rest & go)
alt by 25's:
(1) & (5): right arm regular modified
(2) & (6): left arm regular modified
(3) & (7): 3 count roll
(4) & (8): Flutter kicks with out and insweep sculling

3) 4 x 200's Freestyle swims with paddles & ankle wts:
HYPOXIC: (as on set # 2, Tuesday of Cycle 1, Week 1
(rest until HR drops below 130 - record duration)

4) 2 sets of 4 x 100's Backstroke kick alt by 100's:

odd #'s: Fin on right leg/ ankle wt on left

Even #'s: Ankle wt on right leg/ Fin on left


Strength Training

Same as Tuesday's workout