January 2011 cycle 1

Workout #'s 1, 4, 7

(of 9 day cycle)

1) Warm up choice (300 - 500 yds)

2) Rest 10 min

3) Test set of

6 x 100's dive sprints - choice of one stroke compare to earlier performance

50 -100 y warmdown swim/kick after each 100

4) 9 x 100's moderate speed with zoomers (1:45) alt stroke by 100's

5) 3 sets of 5 x 50's Bittinger - 1 set of each stroke

Each on 10min

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Strength training

3 sets of:

(1) 4 x BEARS w/ rollouts (around 2 min to finish)
keep your squat depth and all around good form

(2) Wide grip chins - to failure + 1 x 10 sec negative

(3) "Sweet-Spot" Squats - at least 20 reps per set

(each rep ROM is +/-20deg of parallel thighs to ground)

(4) Standing DB Bicep CURLS

Workouts #'s 2, 5, 8

(of 9 day cycle)

1) Choice warmup

2) 6 sets of 4 x 100's alt by set:

(1) fly swims - (2) free kick - (3) Back swim
(4) fly kick - (5) free swims - (6) back kick

Use Dumb Bells or wrist wts on swims
Use Zoomers on kicks

[ Swim/kick fast enough interval to
Barely make the last 100 in each set]

[ Perform 200 yd warmdown after
Each swim set & 100 after each
kick set ]

3) 6 sets of 4 x 12.5's alt by set: same order
as #2 above - use no equip on swim
sets and Ankle weights on kick sets

4) 200 choice warmdown

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Day 3, Day 6 & Day 9: OFF