Hi Swimmers! Hope you're staying in shape and having a great summer. Write
if you get a chance. I miss you guys!
Bill

Warm-up: Reverse order 800 IM kick the fly 800

Swim: 16 x 50 in sets of four, light build one to four to good speed with :15 800

Pull: 3 x 300 free :30, build by 100s within each 300, keep total times consistent 900

50 easy 50

Swim: 12 x 25 choice on :40, half lap sprint, half lap easy free 300

200 easy warm-down 200

Total: 3050

Warm-up: 600 alternating 50s of free/choice 600

Kick: 12 x 100 :20, odds free, evens choice 1200

Swim: 8 x 150 IM :25, 25 on two strokes, 50 on two strokes, even and consistent with fast turns 1200

200 easy 200

Total: 3200

Warm-up: 200 free 200 choice 400 drill/swim choice alternating by 25s 800

Kick/Swim: 12 x 75 :15, odds 75s are ksk, evens are sks, always kick hard and swim stroke emphasis 900

Swim: 500-400-300-200-100 :30 after each, build to 100, all free 1500

200 easy 200

Total: 3400

Warm-up: 800 choice 800

Drill/Swim: 8 x 100 :15, each is dsds, two different drills each 100, swim laps are firm 800

Pull/Swim: Pull 6 x 100 free :20, swim 6 x 75 choice with :20 pull 6 x 50 free :15, swim 6 x 25 choice with :10 1500

200 easy 200
Total: 3300

Swimmers,
To the swimmers who are doing these workouts: please write and let me know
how things are going and if you are understanding the workouts. I'd like
to hear from you.....william.henderson@uwrf.edu
Bill

Warm-up: 150 free 150 choice 100 free 100 back/breast 50 free 50 choice 600
Kick: 12 x 75 :10, each 75 is choice and build slightly by 25s to good 900
Drill/Swim: 8 x 100 :20, each 100 is choice and alternate drill/swim by 25s 800
Swim: 12 x 25 on :35, each is choice and emphasis on distance per stroke with 300
even tempo
Swim: 200 easy warm-down 200
Total: 2800Warm-up: 800 alternating 100s of free and choice 800

Kick/Swim: 6 x 200 :20, each 200 is choice and alt. 25s of kick and swim 1200
with a slight build by 50s to good speed
Swim: 6 x (100-50-25) :10 after 100, :10 after 50, :20 after 25, each 100-50-25 is 1050 choice but same stroke on the three distances each time. 100s are long and
comfortable with heavy distance per stroke, 50s are firm with even tempo and 25s are half lap sprint and half lap stretch free.
Swim: 200 easy warm-down 200
Total: 3250

Warm-up: 400 choice, 6 x 50 choice :20 comfortable pace 700
Swim: 6 x (75-50-25) :15 after each distance, 75s are build from comfortable 900
to moderate by 25s, 50s are even and moderate, 25s are build to good
Pull: 12 x 75 free on low rest interval (no more than :10 secs rest) keep them 900
even and hard
Swim: 50 easy 50
Swim: 8 x 25 free on :40, breath control (as few as possible) and fairly hard 200
Swim: 200 easy warm-down 200
Total: 2950Warm-up: 300 free 300 alt. back/breast 600

Kick/Drill/Swim: 4 x 225 (9 laps) and each 225 is three 75s, each 75 is k/d/s and 900 you build by 75s from moderate to hard :25 after each 225
Swim: 1 x 1200 free, build by 400s from comfortable to firm 1200
Swim: 200 easy warm-down 200
Total: 2900

Warm-up: 600 alt. 100s of free and choice 600
Kick/Swim: 3 x 100 free alt. k/s/k/s :10 750 3 x 75 free alt k/s/k :10 descend by groups of three to hard on 25s
3 x 50 free alt k/s :05
3 x 25 free kick :05
50 easy 50
Swim: 9 x 100 IM :20 900 first three do fly instead of free, next three do back
instead of free, last three do breast instead of free.
200 warm down 200
Total: 2500

Warm-up: 400 free, 400 choice 800
Drill/Swim: 8 x 150 choice :15, alt. drill/swim by 25s and build
1200
swim laps to good speed on each 150
Pull: 6 x 200 free on low rest interval, build in pairs to hard on 5
& 6 1200
200 warm down 200
Total: 3400

Warm-up: 800 reverse order IM, kick the fly 800
Kick: 24 x 25 :10, in sets of 3 build 1-3 600
Swim: 16 x 75 specialty on moderate rest interval (10 - 20 rest) 1200
emphasize distance per stroke on this set with consistent speed 50 easy 50
Swim: 16 x 25 choice on :40, each 25 is half sprint half easy free 400
200 warm down 200
Total: 3250

Warm-up: 300 free 300 back/breast alt. 600
Kick: 3 x 300 :25, one dolphin kick, one free, one choice 900
Swim: 3 x 400 IM :30, last 25 on each stroke is easy free, build by 25s 1200 on each stroke to good speed by third lap 200
warm down 200
Total: 2900

Warm up: 400 free 300 choice 200 free 100 choice
Kick/Swim: 8 x 100 IM :15, odds are ksks, evens are sksk
Swim: 16 x 75 choice in sets of four :15, each set of four is build 1-4 from moderate to good speed
Warm down: 200 easy
Total: 3200

Warm up: 600 choice
K/D/S: 12 x 75 :10, choice but at least six are specialty
Pull: 6 x 200 free :20, build 1-3, 4-6 50 easy
Swim: 3 x (6 x 25) :10 after each 25, :30 after six each set of six is 2 x 25 stroke emphasis, 2 x 25 moderate speed, and 2 x 25 hard
Warm down: 200 easy
Total: 3400

Warm up: 800 alternating 200s of free and choice
Kick: 12 x 100 :15 in sets of three, one set of dolphin, one set of free and two sets choice
Swim: 6 x 300 :25, each 300 is alternate 25s of stroke/choice on odd 25s and stretch free, build the stroke laps to the end to fairly hard. Each 300 you can pick a different stroke for the odd laps
200 easy
Total: 400

Warm up: 300 free 300 back/breast
Swim: 12 x 50 choice :10, heavy emphasis on distance per stroke and mechanics
Pull: 8 x 150 free :20, even and consistent throughout
50 easy
Swim: 24 x 25 on :40 in sets of three, half lap sprint half stretch free
Warm down: 200 easy
Total: 3850