Suck it up and Fly!

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

209 x 25
odds no breath choice HYP
evens fly (every 10th 25 is no breath fly)
1-60 on :40 EN1
61-120 on :30 EN2
121-180 on :35 EN1+
181-209 odds on :20, evens on :40 EN1-EN3

1 x 125 back EZ REC

5,650 Yards

Like it's almost 2009

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

8 x 100 on 1:40 EN1
rotate 25 kick SLOB through
back before the 25 kick and free after

8 x 50 on 1:00 EN2
IMO/revIMO
rev IMO is FAST

1x{5 x 50 on :55 free BPA EN3
{5 x 75 on 1:30 stroke BPA EN3
{5 x 50 on :55 free BPA EN3
{5 x 75 on 1:30 stroke BPA EN3
{5 x 50 on :55 free BPA EN3

4 x 50 on 1:10 5 breaths per 50 HYP

15 x 50 on 1:15 Tough Guys EN3
10 push-ups at each end

1 x 100 CH EZ

4,050 Yards

12 what's of Christmas?

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

12 x 50 on :55 IMO/back EN1

12 x 50 on 1:00 DK/FK SLOB EN2

1 x 400 on 5:40 free EN1
2 x 400 on 5:20 free EN2
1 x 400 on 6:00 back EN2
1 x 400 on 5:20 free EN2
2 x 400 on 5:00 free EN2+
1 x 400 on 6:00 im EN2
1 x 400 on 5:00 free EN2+
2 x 400 on 4:40 free EN3
1 x 400 on 8:00 social kick REC

12 x 25 on :45 no breather HYP

6,600 Yards

It's what you learn after you know it all that counts.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

5 x 100 on 1:45 free to FK progressive EN1

10 x 50 on 1:00 free/back EN2
8 DK's off each wall before the break

20 x 25 on :40 fly/DK EN2

10 x 50 on :55 back/breast EN2
work the turns

5 x 100 on 1:45 breath control HYP

2,800 Yards

Other sports are just sports. Swimming is love.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

2x{3 x 100 on 1:30 free EN1
{3 x 75 on 1:20 back EN1
{3 x 50 on :55 breast EN1
{3 x 25 on :30 DK SLOB EN1

1 x 500 on 7:30 IM (100im, 100 im, 100im....) EN1-EN3
build to FAST

1x{5 x 100 on 1:30 IM EN2
{3 x 50 on 1:00 DK/FK SLOB EN2
{1 x 300 on 4:10 free/IM/free EN2
{6 x 75 on 1:10 back EN2
{8 x 25 on :30 fly/DK SLOB EN2
{7 x 50 on :55 stroke desc 1-7 EN1-EN3
{1 x 500 on 7:30 BOSS no fins EN3
{3 x 50 on 1:00 CH EZ REC

10 x 25 on :40 free no breath HYP

1 x 500 on 7:30 back FAST EN3

1 x 100 on 2:00 CH EZ REC

5,750 Yards

A winner never whines.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

16 x 75 pull/kick/swim EN1
odds free on 1:20
evens IMO on 1:30

15 x 25 on :35 DK SLOB EN2

3x{5 x 100 on 1:30 EN2
{3 x 125 on 1:30 EN3

3 x 100 on 1:45 breath control HYP

4,800 Yards

The only discipline that lasts is self-discipline.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

20 x 50 choice EN1-EN2+
1-4 on 1:00
5-8 on :55
9-12 on :50
13-16 on :45
17-20 on :40

10 x 25 on :35 DK SLOB EN2

12 x 50 on 1:10 NOVA style EN2+

5 x 250 on 3:40 EN2
fr, bk, fr, bk, fr by 50's

1 x 400 on 7:00 breast EN1
25 SPDK/25 MDPS

5 x 100 on 1:45 breath control HYP

4,300 Yards

Product Review; CoachCam

Underwater video of swimming is invaluable when evaluating stroke technique. Underwater video has come a long way since I started coaching. We used to have to video from a small room under the pool where the small window was positioned. Then we had the periscope type of video. Periscopes provided nice enough video, but they were clumsy and immobile. Now we have the cameras that actually go beneath the surface. The industry leading underwater camera is the CoachCam from the Underwater Camera Company of America.

The CoachCam is a relatively simple looking device. There is the camera at the end of a telescoping pole that connects to a control box. The box contains the batteries and the video out port that connects to your recording device (typically a hand held type of camcorder). The camcorder is positioned atop the pole on mono pod type of camera platform. The entire CoachCam is light and easy to hold or even move through the water for great underwater video of swimmers.

Once you are finished recording, you can connect your camera to a tv, computer, etc. to review the video with the swimmer. We personally use a laptop computer to review the video. It is simple to upload and then manipulate the video while viewing. We can even burn a DVD for the swimmer to take home.

The CoachCam is available for purchase through the website of the Underwater Camera Company of America. There are a couple of models with a few options. We use the base model and it works great!

Experience is the name we give our mistakes.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

8x{3 x 50 on :50 free/back EN1
{2 x 50 on 1:00 DK/FK SLOB EN2
{1 x 50 on :55 breast EN1

3x{1 x 300 on 4:10 free EN2
{4 x 25 on :30 DK SLOB EN2

5 x 50 on 1:00 breath control HYP

4,150 Yards

...glory to the swimming team!

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

10 x 75 on 1:20 P/K/S EN1
pull with bouy, kick SLOB

6x{1 x 200 on 2:45 free EN2
{1 x 100 on 1:25 back EN2
{4 x 25 on :30 fly EN2

10 x 50 on 1:00 DK/FK SLOB EN2

8 x 75 on 1:40 breast EN1-EN3
25 kick on stomach, no pull, hands locked, breath every kick
25 single pull/dbl kick
25 breast big and FAST

1 x 100 CH EZ REC

4,850 Yards

Hark the herald coaches scream....

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

8x{1 x 100 on 1:40 50 back/50 breast EN1
{1 x 50 on 1:00 DK/FK SLOB EN2

10 x 250 on 3:20 free EN2

1x{5 x 100 on 1:40 IM EN1
{1 x 100 on 1:15 free EN2
{4 x 100 on 1:40 IM EN1
{1 x 100 on 1:15 free EN2
{3 x 100 on 1:40 IM EN1
{1 x 100 on 1:15 free EN2
{2 x 100 on 1:40 IM EN1
{1 x 100 on 1:15 free EN2
{1 x 100 on 1:40 IM EN1
{1 x 100 on 1:15 free EN2

3 x 50 on 1:00 CH EZ REC

6,150 Yards

Thanks....I needed that!

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

8 x 50 on 1:00 IMO/free EN1

7 x 300 on 4:15 free and back EN2
1-2 free swim, 3-4 back swim, 5-6 free pull, 7 back pull

5x{5 x 50 on 1:00 DK/FK SLOB EN2
{4 x 25 on :30 fly EN2

3 x 50 on 1:00 CH EZ REC

4,700 Yards

It's like someone invites you to a party and you don't show up. It doesn't really matter.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

12 x 50 on 1:00 IMO/free EN2

12 x 25 on :55 sprint medley SP3

1 x 500 on 8:00 free build to 100% effort EN1-EN3

2x{1 x 125 on 2:00 [100im/25free] FAST SP1
{3 x 25 on 1:00 ch ez REC
{1 x 75 on 2:00 free FAST SP2
{2 x 25 on 1:00 ch ez REC
{1 x 50 on 1:30 stroke FAST SP2
{1 x 25 on 1:00 ch ez REC

5 x 100 on 1:50 free breath control HYP
3, 5, 7, 9 by 25's

12 x 75 on 1:30 flutter kick EN2

Turn Practice

3,900 Meters

Murdock... I'm coming to get you!

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

7 x 150 on 2:40 swim/kick/swim EN1

9 x 25 on :45 sprint medley SP3
5 x 75 on 1:00/1:10/1:20/1:30/1:40 EN3

3 x 500 on 7:00 EN1-EN3
descend 1-3

8 x 125 on 1:55 back or 8 x 100 on 1:45 breast EN1+

10 x 50 on 1:15 EN2
25 fly/:20vKick/25 back

5,050 Yards

The kid is resiliant.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

5 x 200 on 3:15 EN2
odds free
evens im

20 x 50 on 1:00 swim/kick EN1-EN3
swim is CH EZ/kick is FAST FK

2x{1 x 75 on 1:00 free EN2
{1 x 50 on 1:00 stroke FAST EN3
{1 x 75 on :55 free EN2
{1 x 50 on 1:00 stroke FAST EN3
{1 x 75 on :50 free EN3
{1 x 50 on 1:00 stroke FAST EN3

5 x 100 on 1:45 breath control HYP

6 x 25 on 1:00 sprint medley SP3

3,700 Yards

Hey. If you're looking for trouble, you've come to the right place buddy.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

15 x 50 EN1-EN2
1-5 on :50 free
6-10 on 1:00 stroke
11-15 on :45 free

15 x 50 EN1-EN3
1-5 on 1:10 fisted
6-10 on 1:00 choice descend 1-5
11-15 on :45 free FAST

1 x 50 CH EZ

1 x 500 on 9:00 FK/CH K EN1+

7 x 150 [100swim/100kick] EN2
odds free on 2:15
evens IM on 2:30

3,400 Yards

Is this heaven? It's Iowa.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

10 x 75 on 1:30 swim/kick/swim

3x{1 x 500 on 7:00 BOSS EN2-EN3
{3 x 50 on 1:20 Stroke Kick BPA

5 x 100 on 1:50 breath control HYP

3 x 25 on 2:00 Dive Start Sprint SP3

3,575 Yards

No, I think you had two 50's and moved right into the 70's.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

12 x 50 on 1:00 IMO/free EN1

3 x 5 x 50; descend each round of 5 EN1-EN3
& within each round of 5
set #1 on 1:00
set #2 on :55
set #3 on :50

1 x 100 on 2:00 CH EZ REC

8 x 75 on 3:00 Sprint SP1
25 free/25 stroke/25 FK SLOB

5 x 50 on 1:10 CH EZ REC

2,600 Meters

Go the distance.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

5 x 300 on 4:45 EN1-EN2
odds free or back
events IM

6x{1 x 200 on 3:15 [150 back/50 FK] EN2
{2 x 50 on 1:00 stroke kick EN2

20 x 25 on :40 fly from a dive EN2

20 x 50 on :50 EN2
1-5 free, 6-10 back, 11-15 breast/free, 16-20 free

5,100 Yards

Come on, it's so big - I mean, how can you lose something so big?

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

8 x 75 on 1:30 swim/kick/swim CH EN1

4 x 3 x 100 on (see below) EN1-EN3
1:30, 1:20, 1:10
1:25, 1:20, 1:10
1:20, 1:20, 1:10
1:20, 1:20, 1:20
(make it, make it, FAST in each group of three,
2 x 25 on 1:00 CH EZ after each group of three)

8 x 75 on 1:20 back EN1/HYP
8 DK's off each wall prior to breakout

2,900 Yards

Ease his pain.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

12 x 50 on 1:00 IMO/Free EN1

6 x 50 on 1:10 Breast Kick SLOB EN2

10 x 75 on 1:40 Breast EN2
25 SPDK, 25 MDPS, 25 kick

6 x 125 on 2:20 IM EN2
odds double the back
evens double the breast

20 x 25 on :30 fly EN3
swim odds
kick evens

4 x 50 on 1:00 breath control HYP

3,100 Yards

I want to give him the heat and announce my presence with authority!

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

3x{1 x 100 on 1:30 free EN1
{1 x 100 on 1:30 im EN2
{4 x 50 on :55 imo/free EN2

2x{5 x 50 on 1:00 stroke/free BPA EN3
{5 x 50 on 1:10 FK or DK BPA EN3

5 x 100 on 1:45 breath control HYP

3,000 Yards

You having fun yet? Oh, yeah. Havin' a blast. Good.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

9 x 50 on 1:00 Transition Turns EN1

8 x 75 on 1:40 CH EN1-EN3
25 EZ/25 Medium/25 FAST

8 x 75 on 2:30 SP1
free/stroke/free FAST

8 x 50 on 1:10 CH EZ REC

10 x 50 on 1:20 Tough Guys EN3
25 fly FAST/climb out/25 free fast/climb out

2,850 Yards

'Course it's boring, that's the point. Write it down.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

12 x 50 on :55 IMO/free EN1

4x{4 x 50 on 1:00 FK EN2
{3 x 50 on :50 free drill EN1
{1 x 300 on 4:30 free descend EN1-EN3
descend the 300's 1-4 by at least 5 seconds each

6 x 25 on :45 sprint medley free SP3

4x{4 x 75 on 1:20 [50 back/25 breast] EN2
{2 x 25 on :30 fly EN2

4 x 75 on 1:45 breast/free/back breath control HYP

5,350 Yards

Breathing through the eyelids

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

3x{1 x 200 on 3:00 free EN1
{1 x 200 on 3:00 back EN2
{4 x 50 on 1:00 FK EN2

8 x 150 on 3:00 [100 im/50 free] EN3

6 x 75 on 1:45 breast/free/back breath control HYP

3,750 Yards

Swim... or Swim Faster!

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

10 x 100 on 1:40 odds free/evens IM EN1-EN2

16 x 75 on 1:30 25 free/25 back/25 FK SLOB EN2
descend the kick 1-4; 4x

20 x 25 on :40 Fly EN2
odds DK SLOB
evens swim

12 x 50 on 1:00 EN2
25 Breast single pull/DBL kick
25 MDPS

8 x 50 on 1:30 BPA EN3
IMO down/free back

5 x 50 CH EZ

4,250 Meters

Better Never Late

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

10 x 50 on 1:00 fisted/swim CH EN1

1x{6 x 25 on 1:00 sprint FK SP3
{4 x 75 on 1:25 SKS CH EN1
{4 x 25 on 1:00 sprint FK SP3
{4 x 75 on 1:15 SKS CH EN2
{2 x 25 on 1:00 sprint FK SP3
{4 x 75 on 1:05 SKS CH EN3

1 x 100 CH EZ

4x{1 x 150 on 2:30 Fly/Back/Breast EN2
{1 x 150 on 2:10 Free EN2

1 x 100 CH EZ

10 x 50 on 1:00 FK or DK BPA EN3

3,900 Yards

It was Right Guard, not Old Spice.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

10 x 75 on 1:30 choice Pull/Kick/Swim EN1

1x{4 x 100 on 1:40 free fisted EN1
{4 x 100 1:20 free swim EN2
{4 x 100 1:15 free pull with paddles EN2

3x{1 x 200 on 3:00 im EN2
{5 x 50 on 1:00 DK SLOB EN2

6 x 25 on :45 kick sprint medley SP3

1 x 100 CH EZ REC

3,850 Yards

Red Heat

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

10 x 75 on 1:30 fisted/Swim/Kick EN1
no 2 consecutive 75's the same

8 x 100 on 1:45 IM rotate 25 sprint through EN2/SP3

1x{1 x 25 on :30 CH FAST SP3
{1 x 25 on 1:00 free or fly no breather HYP
{2 x 25 on :30 CH FAST SP3
{2 x 25 on 1:00 free or fly no breather HYP
{3 x 25 on :30 CH FAST SP3
{3 x 25 on 1:00 free or fly no breather HYP
{4 x 25 on :30 CH FAST SP3
{4 x 25 on 1:00 free or fly no breather HYP
{5 x 25 on :30 CH FAST SP3
{5 x 25 on 1:00 free or fly no breather HYP
{4 x 25 on :30 CH FAST SP3
{4 x 25 on 1:00 free or fly no breather HYP
{3 x 25 on :30 CH FAST SP3
{3 x 25 on 1:00 free or fly no breather HYP
{2 x 25 on :30 CH FAST SP3
{2 x 25 on 1:00 free or fly no breather HYP
{1 x 25 on :30 CH FAST SP3
{1 x 25 on 1:00 free or fly no breather HYP

1 x 500 on 8:00 IM (5x100 im) EN1

10 x 50 on 1:00 IM with climb outs EN3

Work on Turns and Breath Control

4,100 Yards

A real kick in the pants

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

12 x 100 on 1:40 rotate 25 DK SLOB through EN1

10 x 50 on 1:00 Swim/Kick EN1-EN3
descend 1-5; BPA 6-10

6 x 25 on 1:00 Sprint Medley Kick SP3

10 x 75 on 1:20 Swim/Kick/Swim EN2+
sprint the kick on the 3rd 25

8 x 100 on 1:45 back HYP
8 DK's off each wall prior to breakout

3,700 Yards

Get BACK to work!

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

5 x 200 on 3:20 free to back progressive by 50's EN1-EN2

4 x 400 on 6:40 IM (100im,100im,etc) EN2

10 x 50 on 1:05 DK/FK EN2

5 x 200 on 3:10 back to free progressive by 50's EN2-EN1

4,400 Meters

You can lead a horse to water, but you can't make him swim.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

10 x 100 on 1:40 25free/50back/25FK SLOB EN1+

4x{1 x 75 on 1:15 back/breast/free EN2
{2 x 125 on 1:40 free EN2
{3 x 25 on :40 fly EN1

1x{8 x 75 on 1:30 DK/FK/BK EN2
{8 x 25 on 1:00 FK sprint SP3

6x{3 x 50 on 1:00 stroke BPA
{3 x 25 on :30 CH EZ

5 x 100 on 1:45 free breath control HYP

5,550 Yards

Just cause you put lipstick on a pig, it don't mean it can swim!

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

10 x 75 on 1:20 25 fly/50 back EN1

3x{1 x 300 on 4:10 free EN1
{3 x 50 on :45 back EN2
{4 x 25 on :45 FK FAST EN3

8 x 50 on 1:00 DK SLOB EN2

8 x 75 on 1:40 brst, free, back breath control HYP

3,700 Yards

Are you an Alaskan or an Alaskan't

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

5 x 200 on 3:20 back EN2

8 x 125 on 2:15 im (fly, back, brst, brst, free) EN2 & HYP
double pull outs off each brst wall
8 DK's off fly, back, free walls

10 x 50 on 1:00 EN2
3 strokes of perfect fly off each wall
breast the rest

7 x 50 on 1:20 FK BPA
w/board hands centered

1x{1 x 400 on 6:00 im (100im, 100im, 100im, 100im) EN2
{1 x 200 on 3:40 fly EN1
{full stroke, no one arm strokes
{8 x 75 on 1:40 breath control HYP
{(25 black hole breast, 25 free breathing every 7th, 25 back w/10 DK's before breakout)

4,350 Meters

Hold your nose to the grindstone.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

10 x 100 on 1:30 alt free & im EN1-EN2

20 x 25 on :30 fly EN2

10 x 75 on 1:20 back/brst/free EN2
kick 8 DK's off each back & free wall

14 x 25 on :40 fly EN2+

8 x 50 on 1:00 FK/DK EN2

8 x 25 on :50 fly EN3

5 x 200 on 3:00 back EN2

10 x 50 on :50 breath control HYP

5,000 Yards

If you can keep your head...

1 minute rest between sets

1 x 300 on 4:30 rev IM D/K/S REC

1 x 500 on 7:00 Free fisted EN1

10 x 50 on 1:00 dolfin Kick/Free Sw EN1

8 x 100 on 1:30 Bk/Fr/Brst/Fr EN2

6 x 25 on :45 Sprint Medley SP3

20 x 25 on :30 Fly EN2

1x{5 x 100 on 1:20 Free w/ Paddles EN2
{5 x 100 on 1:40 Free fisted EN2
{5 x 100 on 1:15 Free EN2

1x{1 x 500 on 8:30 Stroke Drill EN1
{15 x 50 on :50 Stroke EN2

5 x 100 on 1:40 Breath Control HO

5 x 50 on 1:00 CH EZ REC

6,250 Yards

Good swimmers make good citizens

1 minute rest between sets

1 x 300 on 5:00 Choice REC

5 x 150 on 2:25 50Fr/50K/50Bk EN1

6x{1 x 75 on 1:30 Choice Kick EN1
{1 x 50 on 1:00 Fast Free Kick EN3

6 x 100 on 1:40 Breast w/ dolphin kick EN2

1 x 100 on 2:00 CH EZ REC

1 x 1200 on 16:00 Triple neg. split EN2

8 x 50 on :55 Stroke Drill EN1

8 x 150 on 2:45 IM with xtra 50Strk EN3

5 x 50 on 1:00 CH EZ REC

5,550 Yards

If you don't feel something strongly you're not going to achieve.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

4x{1 x 75 on 1:15 fisted free drill EN1
{1 x 50 on 1:00 FK SLOB EN2
{1 x 100 on 1:25 Free EN1

8 x 25 on :45 Sprint Medley SP3

1 x 400 on 5:40 free, 3 hand hits off each wall EN1

2x{1 x 100 on 1:30 Free EN1
{1 x 100 on 1:25 Free EN2
{1 x 100 on 1:20 Free EN3
{1 x 100 on 1:35 I.M. EN1
{1 x 100 on 1:30 I.M. EN3
{3 x 50 on 1:30 Stroke FAST SP1

1 x 400 on 5:40 free, 3 hand hits off each wall EN1

1x{8 x 50 on 1:00 Drill/Quick Drill EN1-EN3
{4 x 25 on :45 Sprint Medley SP3
{1 x 100 on 2:00 CH EZ REC

4,100 Yards

Yes we can!

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

10 x 100 on 1:40 75 free/25 choice non-free REC

6 x 75 on 1:20 fisted/Cecil's/Dr EN1

8 x 25 on 1:00 Sprint Medley SP3

1x{1 x 600 on 8:00 free 3 hand hits of each wall EN1
{2 x 300 on 5:00 Breast/Back EN1
{8 x 75 on 1:30 choice swim/kick/sprint EN1-SP1

3,750 Yards

Feeling country

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

9 x 100 on 1:25 Free EN1 S FR 0:42

8 x 50 on 1:10 Under/Overs HO

3x{3 x 50 on :35 Free EN3
{1 x 100 on 2:15 Stroke or IM FAST EN3

6 x 100 on 1:25 Free EN1

4x{2 x 75 on 1:20 Breast MDPS EN2
{1 x 200 on 2:40 Free EN2

3 x 100 on 1:25 Free EN1

6x{1 x 50 on 1:15 FAST FK EN2
{1 x 75 on 1:30 CH Kick EN3 K FR 0:57

1 x 100 on 2:00 CH EZ REC

5,500 Yards

I will bring water

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

8x{1 x 50 on :50 Free D/S EN1
{1 x 50 on :50 IMO D/S EN2

8 x 150 on 3:15 free/strk/free FAST SP1

5 x 50 on 1:00 CH EZ REC

10 x 125 on 1:40 Free EN1

10 x 75 on 1:20 Bk/Dolf/Fly EN2

1 x 100 on 2:00 CH EZ REC

6 x 225 on 3:30 stroke EN1

5:00 PM 6,000 Yards

...in the end on dreams we will depend...

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

17 x 50 on :55 alternate Transition Turns and IMO/Fr EN1

5x{1 x 100 on 2:00 Choice Kick EN2
{1 x 50 on 1:00 FAST Flutter EN3

2x{1 x 200 on 2:40 Free EN2
{1 x 200 on 2:45 Fr/Fr/Brst/Fr EN2
{1 x 200 on 2:50 Fr/Bk/Brst/Fr EN2
{1 x 200 on 2:55 Fly/Bk/Brst/Fr EN2

1 x 500 on 6:40 Free EN1

4,000 Yards

The rose goes in the front, big guy.

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

10 x 75 on 1:15 Free S/K/S EN1

6 x 25 on :45 back MOPS SP3

12 x 150 on 2:15 Back EN2

1 x 100 on 2:00 CH EZ REC

1x{1 x 400 on 5:20 Free EN1
{8 x 50 on 1:00 IMO/Fr Kick EN2
{6 x 75 on 1:15 Fr/Strk/Fr fisted EN2
{8 x 100 on 1:20 free EN2

5 x 50 on 1:00 CH EZ REC

10 x 50 on 1:15 Fast Brst w/dbl po EN3

1 x 100 on 2:00 CH EZ REC

6,000 Yards

I’m the player to be named later.

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC


8x{1 x 50 on 1:00 IMO Kick EN1
{1 x 50 on :50 IMO fisted EN1

1x{1 x 400 on 5:40 Free EN1
{1 x 400 on 6:00 I.M. EN1
{1 x 400 on 6:30 non-Free Stroke EN1
{1 x 400 on 5:40 Free EN1

1 x 100 on 2:00 CH EZ REC

1x{3 x 200 on 2:45 Free EN2
{4 x 150 on 2:00 Free EN2
{5 x 100 on 1:20 Free EN2
{6 x 50 on :45 Free EN2

4 x 50 on 1:00 CH EZ REC

5,000 Yards

Why's he calling me meat? I'm the one driving a Porsche.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

10 x 75 on 1:15 fistedDR/Dr/Swim EN1

8 x 25 on :45 Sprint Medley SP3

1x{1 x 500 on 6:45 Free EN2
{2 x 200 on 2:55 I.M. EN2
{4 x 50 on 1:00 Fly/Free Build EN2
{3 x 50 on 1:05 Fly FAST EN3
{1 x 800 on 10:00 Free EN2
{2 x 25 on 1:00 Sprint SP3

1 x 150 on 3:00 CH EZ REC

3,500 Yards

Sears sucks Crash!

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC D IM 0:50

8 x 100 on 1:30 rotate 25 IMO thru EN1 S FRM 0:45

8 x 50 on 1:05 IMO Kick EN2 K IM 1:05

2x{1 x 200 on 3:00 IM EN2 S IM 0:45
{1 x 50 on 1:00 Free EN1 S FR 1:00
{1 x 200 on 3:00 IM EN2 S IM 0:45
{1 x 100 on 1:45 Free EN1 S FR 0:52
{1 x 200 on 3:00 IM EN2 S IM 0:45
{1 x 150 on 2:15 Free EN1 S FR 0:45
{1 x 200 on 3:00 IM EN2 S IM 0:45
{1 x 200 on 2:30 Free EN3 S FR 0:38
{ up and down once

5 x 50 on 1:10 Breath Control 6-2 HO S FR 1:10

1x{4 x 100 on 1:20 Free EN1 S FR 0:40
{3 x 100 on 1:15 Free EN2 S FR 0:38
{2 x 100 on 1:10 Free EN2 S FR 0:35
{1 x 100 on 1:05 Free EN3 S FR 0:32
{ 1 minute rest
{3 x 100 on 1:05 Free EN3 S FR 0:32
{ 1 minute rest
{3 x 100 on 1:30 Free EN3 S FR 0:45
{ 1 minute rest

1 x 100 on 2:00 Dive Start EN3 S FR 1:00

5 x 50 on 1:10 CH EZ REC S CH 1:10

6,300 Yards

I don't know, but it do present mind-boggling possibilities.

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

5x{1 x 100 on 1:30 free EN1
{1 x 75 on 1:10 back EN1
{1 x 50 on :55 brst EN1
{1 x 25 on :25 fly EN1

1x{5 x 75 on 1:20 25dr/25kick/25FAST free EN1-EN3
{5 x 75 on 1:30 25dr/25kick/25FAST choice EN1-EN3

10 x 50 on 1:30 37.5 yards FAST/12.5 ch ez SP1

6 x 100 on 1:40 breath 3,5,7,9,11,ASU by 100's HYP

10 x 25 on :45 sprint 12.5 yards/ch ez 12.5 yards SP3

4 x 50 on :55 ch ez REC

3 x 50 on 1:20 t-bird power sweep REC

4,000 Yards

Well, how would you know? YOU been in the majors?

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

5 x 100 on 1:40 free Dr/Quick Dr/Sw/Build EN1

4 x 25 on 1:00 MOPS SP3

5x{3 x 50 on :45 free Descend 1-3 EN2
{1 x 150 on 2:00 free Build EN2

1 x 600 on 8:00 Back or 500 Breast EN1

3,000 Yards

I never expect to lose. Even when I'm the underdog....

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

12 x 75 on 1:15 25fr/25dr/25strk EN1

9 x 50 on 1:00 25kick/25swim build the 50 EN2

8 x 25 on :45 MOPS SP3

6 x 100 on 1:30 brth 3,5,7,9 by 25's HYP

2x{1 x 75 on 3:00 free SP2
{1 x 50 on 1:00 chez REC
{1 x 50 on 3:00 strk SP2
{1 x 50 on 1:00 chez REC

7x{1 x 100 on 1:30 im EN2
{1 x 100 on 1:30 back EN2
{1 x 100 on 1:30 free EN1

5,000 Yards

Clear the mechanism.

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

2x{1 x 200 on 3:00 100free/100im EN1
{1 x 200 on 3:00 100im/100free EN1
{1 x 200 on 3:00 im EN2
{1 x 200 on 2:40 free EN2

10 x 50 on 1:10 build/FAST EN2

8 x 25 on 1:00 MOPS (middle of pool sprint) SP3

1x{1 x 500 on 7:15 400free/100strk EN2
{1 x 400 on 5:45 300free/100strk EN2
{1 x 300 on 4:15 200free/100strk EN2
{1 x 200 on 3:00 100free/100strk EN2
{1 x 100 on 1:30 strk EN2

3x{4 x 100 on 1:30 free EN1
{4 x 25 on 1:00 choice sprint SP3

4 x 100 on 1:30 free EN1

6,000 Yards

Four or five little things make one big thing.

1 minute rest between sets

1 x 200 on 5:00 rev IM Drill REC

4 x 300 on 5:00 200Fr/100IM EN1

5 x 100 on 1:40 50 stroke drill/50 free swim EN2

1x{5 x 50 on :55 free/stroke Build EN2
{5 x 50 on 1:00 free/stroke descend 1-5 EN1-EN3
{5 x 50 on 1:10 free/stroke FAST EN3
{5 x 50 on 1:00 CH EZ REC

4 x 25 on 1:00 Sprint Medley SP3

1 x 100 on 2:00 CH EZ REC

3,100 Yards

Fatigue makes cowards of us all.

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

10 x 100 on 1:40 50 fisted/50 swim EN1

1x{1 x 400 on 5:30 free EN1
{1 x 200 on 3:00 free EN2
{1 x 100 on 2:00 free FAST EN3
{1 x 50 on 1:00 free FAST EN3
{6 x 25 on 1:00 sprint medley SP3

5 x 100 on 1:30 free mdps EN1

1 x 300 on 5:00 stroke EN1
freestylers go a 500; backstrokers go a 400;
flyers dr/sw; drill opt for all

6 x 50 on 1:10 stroke BPA EN3

5 x 50 on 1:00 chez REC

12 x 75 on 1:30 stroke drill EN1

4 x 75 on 4:00 stroke dive start sprint SP2
choose stroke from upcoming championship

5 x 50 on 1:00 CH EZ REC

5,000 Yards

You wanna live forever?

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

5x{1 x 100 on 1:30 free EN1
{1 x 100 on 1:40 stroke or IM EN1
{1 x 100 on 1:20 free EN2

11 x 75 on 1:20 25stroke or free/50 back EN2
descend the 25's cruise the back

5x{1 x 25 on 2:00 dive start sprint SP3
{1 x 25 CH EZ

2,875 Yards

Lemon yellow sun

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

6 x 150 on 2:30 50fr/50k/50bk EN1

6x{1 x 75 on 1:45 choice kick EN1
{1 x 50 on 1:00 FAST free kick EN3

6 x 50 on 1:00 free fisted EN2

8 x 100 on 1:30 free pull EN2

3 x 200 on 3:00 negative split each 200 by EN2
about 5-10% effort

8 x 50 on 1:05 stroke drill EN1

8 x 125 on 3:00 IM w/ xtra 25 stroke EN3

3 x 50 on 1:20 t-bird power sweep HYP

5,200 Yards

Do flowers grow around here?

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

2x{1 x 200 on 3:00 free EN1
{1 x 200 on 3:05 strk/50 fr EN2
{1 x 200 on 3:10 im EN2

5 x 50 on 1:00 free drill/swim focus on technique EN1

1 x 50 on 5:00 for time SP2
(dive start in heats)

12 x 100 on 1:30 back rotate 25 strk through EN2

{10 x 50 on 1:00 stroke bpa EN3
{3 x 50 on 1:00 chez REC
{10 x 50 on 1:00 free bpa EN3
{3 x 50 on 1:00 chez REC
{10 x 50 on 1:00 stroke/free technique EN1

3 x 50 on 1:20 t-bird power sweep HYP

4,950 Yards

It's not "show friends." It's show *business*.

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

4x{1 x 100 on 1:30 50dps/25fisted/25build to 85% EN1
{3 x 50 on :55 drill/swim stroke EN2
{1 x 100 on 1:30 im EN2

9 x 25 on 1:00 sprint medley SP3

4 x 50 on 2:00 free FAST! SP1

3 x 75 on 4:00 stroke FAST! SP2

8 x 75 on 1:20 Swim/Kick/Swim free EN1

2 x 500 on 7:00 boss EN2-EN3

5 x 50 on 1:00 stroke ez EN1

1x{3 x 50 on :40 stroke EN3
{1 x 300 on 4:00 free EN2
{3 x 50 on :40 stroke EN3

3 x 50 on 1:20 t-bird power sweep HYP

4,950 Yards

Yup, we've got uniforms and everything....

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

2x{5 x 50 on :45 free EN1
{4 x 50 on 1:00 stroke EN1

6 x 25 on :45 MOPS SP3

6 x 50 on 1:00 choice kick EN1

2x{1 x 100 on 2:00 75 free/25 kick build EN2
{1 x 100 on 2:00 50 free/25 kick build/25 FAST EN3
{1 x 100 on 2:00 25 free/25 kick build/50 FAST EN3
{1 x 100 on 2:00 25 kick build/75 FAST EN3

8 x 75 on 1:10 free work the exits, 3 hh's EN2

1 x 500 on 7:00 free catchy-uppy's EN2
(4-5 people per lane, last place person sprints past the
others before the next turn, next 25 the new last
person sprints to the lead before the next turn)

3x{6 x 50 on 1:00 stroke/free FAST EN3
{4 x 25 on :40 CH EZ REC

5 x 100 on 1:45 breath 3, 5, 7, 9 HYP

5,250 Yards

JUST a bit outside

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

8 x 50 on :55 IMO/strk EN1

9 x 150 on 2:15 rotate 50 stroke thru EN2

6 x 50 on 1:20 stroke swim/kick SP1

4 x 50 on 1:00 ch ez REC

10 x 50 on :45 pace work for 200/500 EN3

1 x 100 on 2:00 chez REC

3,150 Yards

Pease Porridge Hot

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

6 x 200 on 2:45 Free EN1

1x{4 x 100 on 1:40 (25 2-2-2, 25 swim) Fly EN2
{4 x 100 on 1:30 Back EN2
{4 x 100 on 1:45 Breast EN2
{4 x 200 on 3:30 IM FAST EN3
{5 x 50 on 1:00 CH EZ REC

2x{5 x 50 on 1:00 Free BPA EN3
{5 x 50 on 1:00 Stroke BPA EN3
{3 x 50 on 1:00 CH EZ REC

8 x 25 on 1:00 Sprint Medley SP3

5,250 Yards

I eat my peas with honey

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

2x{3 x 50 on :50 EZ EN1
{3 x 50 on :50 Med EN2
{3 x 50 on :50 Build to FAST EN2-EN3
{6 x 50 on :50 desc 1-6 EN2
{3 x 50 on :50 EZ EN1
{first time through free, second stroke

2x{6 x 25 on 1:00 free sprints SP3
{5 monkey jumps, climb out, dive in, sprint, climb out, 5 pushups, slide back in

5 x 200 on 2:50 Free EN1

4x{1 x 50 on 1:15 Stroke FAST SP1
{1 x 75 on 2:15 Free FAST SP1
{2 x 25 on :45 stroke FAST SP1
{1 x 75 on 1:15 Free EZ EN1

1x{5 x 50 on :45 Free EN2
{5 x 50 on :50 Free EN1
{5 x 50 on :55 Free EN1

5,150 Yards

I am going to live through this even if it kills me.

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC 0

10 x 75 on 1:15 fr/ch/fr EN1

6x{1 x 50 on :55 choice fisted EN1
{1 x 25 on 1:00 ch sprint medley SP3

10 x 100 on 1:30 back EN2

6 x 25 on 1:00 CH sprint medley SP3

1 x 100 CH EZ

2,750 Yards

I am not so think as you drunk I am.

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

12 x 100 on 1:40 free 75S/25K EN1

12 x 75 on 1:15 flutter kick w/ fins EN2

12 x 50 on 1:20 free BPA EN3
3 hand hits off each wall

12 x 25 on :45 free no breather HYP

12 x 12.5 on 1:00 sprints SP3

5 x 100 on 1:30 50back/50free EN1

3,950 Yards

Mama Said Knock You Out

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

9 x 50 on :55 transition turns EN1

6 x 100 on 1:40 descend 1-6 EN2

1x{1 x 100 on 1:20 free EN3
{1 x 100 on 1:40 50back/50stroke EN2
{1 x 100 on 1:15 free EN3
{2 x 100 on 1:40 50back/50stroke EN2
{1 x 100 on 1:10 free EN3
{3 x 100 on 1:40 50back/50stroke EN2
{1 x 100 on 1:05 free EN3
{4 x 100 on 1:40 50back/50stroke EN2
{1 x 100 on 1:00 free EN3

5 x 50 on 1:00 chez REC

20 x 25 on 1:00 10 monkey jumps/climb out & dive/25 kick SLOB EN3

40 x 50 on :50 free with climb outs+5pushups EN2

5,600 Yards

I ain't sayin she's a gold digger

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

10 x 100 on 1:25 Free EN1

5x{1 x 200 on 2:40 Free EN2
{1 x 200 on 2:50 rotate 50 stroke through EN2

5 x 50 on 1:00 CH EZ REC

1x{1 x 400 on 5:00 Free EN2
{5 x 100 on 1:40 IM EN1
{6 x 50 on 1:00 stroke kick SLOB EN2
{3 x 200 on 3:30 Breast EN2
{7 x 100 on 1:40 Back EN1
{6 x 75 on 1:15 free [25fisted/25catchup/25swim] EN1
{6 x 100 on 1:30 free BPA EN3

3 x 50 on 1:00 CH EZ REC

7,250 Yards

I can ride my bike with no handlebars

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

8 x 75 on 1:15 fr/bk/fr EN1

4x{1 x 300 on 4:00 free EN2
{3 x 50 on 1:00 stroke BPA EN3

6 x 75 on 1:15 back EN2

20 x 25 on :30 fly EN2

1 x 100 on 2:00 chez REC

3,750 Yards

Intergalactic planetary. Planetary intrgalactic.

1 minute rest between sets

1 x 300 on 4:30 rev IM D/K/S REC

5x{1 x 100 on 1:40 rev IM EN1
{1 x 100 on 1:40 25free/25back/25free/25 CH kick SLOB

6 x 25 on 1:00 sprint medley SP3

5x{1 x 75 on 1:30 CH 25drill/25quick-drill/25build
{1 x 50 on 1:00 CH swim/kick

5x{1 x 75 on 5:00 free FAST SP2
{1 x 50 on 4:00 stroke FAST SP2

5 x 200 drill-kick-swim-kick-drill REC

start work/relay take offs

3,700 Yards

Who controls the present controls the past.

1 minute rest between sets

1 x 300 on 4:30 rev IM D/K/S REC

1x{5 x 100 on 1:30 Free REC
{4 x 100 on 1:35 IM EN1
{3 x 100 on 1:20 Free

6 x 75 on 1:30 FK or DK EN2

6 x 175 on 2:40 [150 free, 25 FK SLOB]
hold best time in 200 +:10

4 x 25 on 1:00 Back/Brst Turns SP3

8 x 75 on 1:20 50Back/25BrstFAST EN1-EN3

6 x 50 on 1:00 Free Technique EN1

2x{4 x 100 on 1:20 Free EN2
{3 x 100 on 1:15 Free EN2
{2 x 100 on 1:10 Free EN2
{3 x 50 on 1:00 CH EZ REC

6 x 25 on 1:00 free sprint with climb outs SP3

1 x 100 on 2:00 CH EZ

6,350 Yards

Who controls the past controls the future.

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

12 x 50 on :55 IMO/Choice non-free EN1

3x{1 x 200 on 2:40 free EN2
{1 x 300 on 4:30 100IM/100IM/100IM EN2

4x{3 x 50 on :50 IMO drill/swim build the swim EN2
{1 x 75 on 1:05 free EN1

8 x 25 on 1:10 10 monkey jumps/climb out/ EN3
25 free fast

vertical kicking and deep water bobs

3,500 Yards

Tough Guys

Boys and girls are different. Of course they are! We all know this and yet somehow we manage to forget it when it is expedient to do so. In swim practice we forget it all the time. To make things easier we will throw all swimmers of a certain skill level or speed into a lane, group, or practice slot. How often do we take the time to consider the different needs of most boys and girls.

Generally speaking, our sport is filled with girls. We have plenty of them joining the sport every day. It's great to have them coming out for the sport. But what do we do now that Michael Phelps is such an icon? We are already experiencing an influx of male participation in swimming. How do we take care of these new participants? How do we retain them?

Let's start by treating boys like boys. Boys need different types of attention and different types of structure than girls. Think I am wrong? Why are sports like football, basketball, and hockey so popular? Why are sports like snowboarding and skateboarding so popular? Different answers for each question, but we in swimming would do well to take a lesson from each.

Team sports (football, etc.) are popular, in part, because of the professional leagues that exist at the highest levels, but also because of the machismo associated with them. Team sports get lots of press and media coverage. Individual sports have some macho aspects too, but have you ever see adults hanging out at the skateboard park? Of course not. Boys like boarding because of the loose structure and minimal adult involvement. Nothing like getting away from the parents for a few hours, wearing clothing that adults hate, with long hair that adults hate more.

Our job as swim coaches is to try to provide the best of both worlds. We need to coach, but we need to stop short of criticizing or nagging. We need to let them have space, but we also need to make sure they don't get hurt. We need to challenge them, but in a way that leaves them feeling tough... like young men. All the while we need to avoid judging things like appearance, hair, clothes.

My advice to swim coaches everywhere is to try to separate boys and girls in practice. Have a guys lane. Give the boys specialized workouts. Sure, they need technique and conditioning, just like the girls, but then give them something different, fun, and macho. Make sure boys know about Jammer suits. Many a boy has left the sport because of the tiny Speedo brief. Make sure the boys get to be boys.

I have a set which I call "Tough Guys". A Tough Guy is a 50 (25 Fly, 25Free). The boys line up behind a lane and dive in one after the other. The fly is sprint to the other end, climb out, touch the wall, dive back in and sprint free back to the starting side, climb out and do 5-10 push ups. They can be more aerobic by making the interval close together, or more of a speed set by making the interval longer.

The main thing is that the boys feel good about the set. For one thing, the set is called "Tough Guys". They are really working hard... and fast. They are not thinking about technique or yardage, they are just having fun. Heck, with the 12 & Under boys, I even have them do their best Incredible Hulk/Michael Phelps muscle flex impression after each 50 (right after the push-ups).

Choosing the right coach for a group of boys is important. He/she should be cool under fire, creative, and high energy. To coach boys it is important to be able to "check your ego at the door". Boys will push you if they think you will respond like "every other adult" in their life. They need to know what is right, what is wrong, and what is expected of them. Lay these things out clearly and consistently. If you are able to communicate these things and then deal with infractions fairly, you will have their respect.

Have a boy's respect and you will have a swimmer!

I am, therefore I'll think

1 minute rest between sets

1 x 300 on 6:00 rev IM D/K/S REC

10 x 50 on 1:00 Strk Dr/Fr Sw EN1

8 x 50 on 1:00 Strk K/Flttr K SLOB EN2

8 x 25 on 1:00 Sprint Medley SP3

8 x 200 on 3:15 50Fly/100Fr FAST/ EN3
50 Fly Build

5 x 100 on 2:00 Breath Control HYP

3,500 Yards

Anything worth dying for, is certainly worth living for.

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

5 x 200 on 3:30 d-k-s-k-d by 200's EN1

4x{3 x 50 on :55 free swim/kick EN1
{2 x 75 on 1:10 back EN2
{1 x 200 on 3:00 breath 3,5,x,3 EN2/HYP
x -->total of 4 breaths on 3rd 50

12 x 50 on 1:00 choice open turn work EN2+

3 x 50 on 2:00 CH FAST SP2

5 x 50 on 1:15 25sprint/25ez SP3
3 across wake swims

4,300 Yards

Did you throw a trident?

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

8 x 50 on :55 imo/fr EN1

1x{4 x 200 on 3:10 im EN1
{3 x 300 on 4:00 free EN2
{4 x 100 on 1:30 im EN2
{3 x 200 on 2:50 free EN2
{4 x 75 on 1:10 im EN2
{4 x 100 on 1:30 fr EN1
{4 x 25 on :30 im EN3
{5 x 50 on 1:00 free REC
{1 x 200 on 2:30 im EN3

5 x 50 on 1:00 chez REC

6 x 200 on 3:10 50strk/50fr/50strk/50fr EN2

6,100 Yards

He's got flies in his eyes

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

8 x 100 on 1:40 50brst/50free EN1

10 x 75 on 1:20 50 fly or brst/25 fk or dk EN2

15x{1 x 25 on :25 fly EN2
{1 x 25 on :30 fly EN2

10 x 50 on :50 back EN1
6:28 AM 3,100 Yards

Black Beard's Delight

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

5x{1 x 200 on 3:10 back EN2
{3 x 50 on :55 brst EN2

20 x 25 on :30 fly EN2

4x{1 x 300 on 4:00 free timed EN3
{1 x 100 on 1:30 im timed EN3
{4x 25 on :45 CH EZ REC

5 x 100 on 1:40 free breath control HYP
breath 3/5/7/9 by 25's with at least 3 hh's off walls

20 x 50 on :55 free EN3

5 x 50 on 1:00 chez REC

6,300 Yards

By the beard of Zeus!

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

12 x 50 on :55 IMO/free EN1

4x{15 x 100 on 1:15 free EN2
{4 x 50 on :55 back EN1

5 x 50 on 1:00 CH EZ

7,950 Yards

Knights of Columbus, that hurt!

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

1x{5 x 100 on 1:30 Free EN1
{4 x 100 on 1:35 IM EN1
{3 x 100 on 1:20 Free EN2

1 x 100 on 2:00 CH EZ REC

1 x 600 on 8:00 back EN1

4x{1 x 100 on 1:40 any 2 non-free Strks FAST EN3
{1 x 100 on 1:40 free EZ EN1

1x{3 x 100 on 1:20 Free EN2
{3 x 100 on 1:16 Free EN2
{3 x 100 on 1:12 Free EN2

5 x 50 on 1:00 CH EZ REC

4,150 Yards

Keep Your Core Connected

It is simple physics. The more you keep your body inline, core connected, the more efficient you will be moving through the water. Regardless of the stroke you are swimming, it pays to keep this simple fact in mind.

We have all seen swimmers that snake back an forth in the water during freestyle of backstroke. Likewise we have seen the fly swimmer who rears clear out of the water just to dive down deep for the next stroke. Or perhaps it was a breastroker who bobbed her head up and down like a chicken through each stroke cycle. These are all examples of swimmers who are not keeping their strokes connected.

Think of the plastic or wooden toy snake. With all of those hinges through it's body you can see that if you tried to push it through the water that it would just coil up and not go very far in the water. All of the energy of the forward motion in the water gets absorbed into the coil of the snake... energy is lost. That lost energy greatly diminishes efficiency. By improving your body's connectivity you will improve your efficiency... that means more speed in your swimming.

Take a toy torpedo. The kind you find in backyard pools and bathtubs. These rubber toys are a great example of efficiency in the water. When you push or throw one of these through the water, they really go! The rigid design allows nearly all of the forward energy of the release to go into forward motion of the torpedo... very efficient!

When swimming you want to keep your core (head through the upper leg) connected as much as possible. It does not matter which stroke you are doing... stay connected.

In, long axis strokes (Free and Back) it means rotating along the length of your body, keeping your arms and hands moving along the long axis (not swinging out wide from your body or crossing it's center axis), and allowing no hip sway, head drop/lift, etc.

In the short axis strokes (Breast and Fly) it means keeping head, shoulders, abdomen, and upper legs in line. In these strokes we want to avoid extreme height or depth. We want to keep from lifting our heads independent of our bodies, or arching at the back/bending at the waste. Undulations in fly should be tight, powerful, and quick.

The bottom line is that we want all movement in our strokes to lead to some sort of propulsion. Body movement that does not create, result from, or lead to propulsion is likely a waste of energy and efficiency.

Right Turn Clyde

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

10 x 75 on 1:15 Fly/Bk/Brst Dr EN1

9 x 50 on 1:00 FK EN1-EN3
descend 1-3, 4-6, 7-9

4 x 600 on 7:20 Free EN2

1 x 100 on 2:00 CH EZ REC

5x{1 x 50 on :50 MDPS free FAST EN3
{1 x 100 on 1:30 im EN1

4,750 Yards

The dream is always the same

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

9 x 50 on :55 transition turns EN1

9 x 150 on 2:15 free, rotate 50 IMO through, EN2

7 x 50 on 1:15 25scull/25breast bpa EN3

12 x 100 on 1:30 im medley EN2
im, inside out im, rev inside out im, rev im

1 x 100 on 2:00 chez REC


3,750 Yards

Look who's coming to dinner!

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

10 x 100 on 1:30 alt CH & im EN1+

4 x 200 on 3:20 reverse rotate 50 fast kick through EN2 (EN3)

4x{5 x 50 on :55 descend 1-3; maintain 4, 5
1st & 3rd rounds are free
2nd & 4th rounds are CH

Guest Choice for rest of practice

3,100 Yards (plus Guest part of practice)

The Legs Feed the Wolf Redux

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

20 x 50 on 1:00 Swim/Kick CH EN1

10 x 25 on 1:00 sprint kick SP3

20 x 50 on :55 Swim/Kick CH EN2

8 x 25 on 1:00 sprint kick SP3

20 x 50 on :50 Swim/Kick CH EN2+

6 x 25 on 1:00 sprint kick SP3

20 minute vertical kick

1 x 100 CH EZ

4,000 Yards (2,200 Yards kick + 20 minutes vertical kick)

Oh, the Swimanity!

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

1x{5 x 200 on 3:05 back EN1
{5 x 200 on 2:55 back EN2
{5 x 200 on 2:45 back EN2+

20 x 50 on 1:00 DK/FK EN2

1 x 100 CH EZ

4,400 Yards

It's like deja vu all over again

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

5 x 400 on 5:45 im (4 x 100 im in each)

100 x 25 on :25 with climb outs EN2
every 10th one is fly

6 x 500 on 7:00 EN2
1-5 rotate 100 back through
6 is all back

4 x 50 on 1:00 CH EZ REC

8,000 Yards

You talkin' to me?

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

10 x 75 on 1:20 CH P/K/S EN1

5x{4 x 200 on 2:45 free EN2
{1 x 200 on 2:45 back EN2+
{1 x 200 on 3:00 im EN2

10 x 75 on 1:20 free EN1
3 hand hits off each wall before 1st breath

7,800 Yards

Wax on. Wax off.

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

5 x 200 on 3:30 D/K/S/K/D

6 x 150 on 2:40 IM rotate 50 FAST through SP2 S IM 0:53

15 x 50 on 1:00 strk w fins 25k/25sw EN3 KS STK 1:00

7 x 50 on 1:15 25scull/25breast bpa EN3 DS BR 1:15

1 x 100 on 2:00 chez REC S CH 1:00

3,850 Yards

When in doubt...stretch it out

Tip: When coming into a finish or an open turn keep your body extended, outstretched, with your body in line. Try to time the finish/turn so that you arrive at the wall just as you reach forward toward the end of a stroke. If you have room for one more full stroke...take it. If you are not sure that you have room for another stroke...reach and, if it is stroke appropriate, kick with all of your might.

Despite Michael Phelps' near miss success in the 100m fly at the last Olympics, it is still best to be completely stretched at the finish of a race. In the finals of the Olympic 100m fly Phelps took an incomplete stroke to beat his opponent, Milorad Cavic, who appeared stretched out. In the photos to the Phelps is on the left and Cavic is on the right.

Upon closer review you can see that Cavic had his head lifted going into his finish and he was, relatively speaking, casually gliding into the wall. I have no doubt that if Cavic had stretched his finish, with his head down, while continuing to kick, he would have beat Phelps'.

Phelps capitalized on Cavic's mistake by taking the partial stroke. Phelps got away with a huge mistake!

Don't rely on the mistakes of your competition. When in doubt...stretch it out!

When The Cat's Away...the Mice WILL Fly

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

10 x 75 on 1:20 25free/25fly(2,2,2)/ EN1
25 (5 strokes of fly and free the rest of the way)

20 x 25 on :30 fly EN2

8 x 125 on 1:45 open and close each 125 EN2
with 5 strokes of fly, free the rest

12 x 75 on 1:10 back w/ 5 dk's off each wall EN1

4x{1 x 100 on 1:30 free with 3 hh's off each wall EN1
{2 x 50 on :45 free w 3 hh's off each wall EN1

7 x 200 on 3:10 25 brst k slob/25 brst spdk/ EN2
50 brst/100free

15x{1 x 25 on :30 5 strokes of fly then breast EN2
{1 x 25 on :30 free EN2
these are climb out 25's

6,400 Yards

Seeing Stars and Kardinals

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

10 x 75 on 1:10 stroke/free/stroke EN2

3 x 200 on 3:10 im desc 1-3 EN1-EN3

1 x 300 on 4:10 free cruise EN1

1 x 100 on 2:00 CH EZ REC

1x{1 x 300 on 3:50 free EN2
{4 x 75 on 1:40 free/stroke/free desc 1-4 EN1-EN3

5 x 50 on 1:00 CH EZ REC

2,900 Yards

Great Odin's Raven

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

1x{4 x 125 on 2:00 free EN1
{4 x 100 on 2:00 im EN2+
{4 x 75 on 2:00 stroke EN3

7 x 175 on 3:15 150 fr/25 stroke EN3
hold best 200 free time for each 175

4 x 25 on 1:00 sprint medley stroke SP3

7 x 75 on 1:20 50back(smooth)/25strk(FAST) EN2

1 x 100 on 2:00 CH EZ REC

4x{1 x 100 on 1:40 back EN1
{1 x 75 on 1:15 free build EN1-EN3

6 x 50 on 1:00 free technique EN1

4x{1 x 125 on 1:30 free EN3
{1 x 100 on 1:30 free EN2
{1 x 75 on 1:30 CH EN1

5 x 50 on 1:00 chez REC

6 x 25 on 1:00 sprint medley SP3

6,050 Yards

Son of a bee-sting

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

5 x 200 on 3:10 100free/100im EN1

1x{5 x 100 on 1:25 free EN2
{4 x 100 on 1:40 im EN1
{3 x 100 on 1:20 free EN2
{2 x 100 on 1:45 stroke EN1
{1 x 100 on 1:10 free EN3

3x{3 x 100 on 1:10 free EN3
1 minute rest before set, 2 min after 1st rnd,
3 minutes after 2nd round

5 x 100 on 1:40 back EN1

10 x 100 on 1:30 w/ fins FK or DK EN2

1 x 50 on 1:00 chez REC

30 x 25 on :25 free with climb outs EN2

6,000 Yards

Maybe Bed, Bath, & Beyond, I don't know, I don't know if we'll have enough time.

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

5x{1 x 100 on 1:30 IM EN1
{1 x 100 on 1:30 free EN1

20 x 100 on 1:30 FK EN2
w/fins SLOB

3x{3 x 100 on 1:20 free EN3
{1 x 200 on 3:10 IM EN2
{2 x 200 on 2:40 free EN3
{4 x 50 on :55 non-free stroke EN2
{1 x 300 on 4:00 free EN3

7,500 Yards

There are only two kinds of people I can't stand...

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

6 x 250 on 3:45 free-back progressive by 50's EN1

4x{2 x 100 on 1:30 im EN2
{3 x 50 on :50 free/strk EN2
rnd #1 dps the 50's, #2 ez/FAST, #3 FAST/ez, #4 desc1-3

1 x 100 on 2:00 chez REC

3,300 Yards

I only got one thing to say to you

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

10x{1 x 100 on 1:30 free EN1
{1 x 75 on 1:15 im EN1

1x{5 x 50 on 1:00 free desc EN2
{5 x 50 on 1:00 stroke desc EN2

9 x 25 on :50 choice sprint medley SP3

1x{4 x 75 on 5:00 free SP2
{4 x 50 on 4:00 stroke SP2

5 x 50 on 1:00 CH EZ REC

3,525 Yards

Eat Lightning and ¢®@¶¶ Thunder

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

5 x 300 on 5:00 100free/100IM/100back cruise EN2
pull is optional

12 x 100 on 1:20 free medium EN2

6 x 100 on 1:15 free hold it EN2

3 x 100 on 1:45 free SP1

3 x 50 on 1:00 chez REC

3x{2 x 150 on 2:20 im double short axis strks EN2
{4 x 50 on 1:00 stroke descend 1-4 EN2

10 x 50 on 1:30 tough guys EN3
[dive in/25 fly/climb out/dive in 25 free/climb out/10 push-ups]

3 x 50 on 1:00 chez REC

6,200 Yards

There's No Such Thing as a Boring Set...

1 minute rest between sets

300 5:30 AM 1 x 300 on 5:00 rev IM DKS REC DKS IM 0:50

1x{1 x 1500 on 21:00 free EN2
{1x 200 on 3:20 back EN1
{3 x 500 on 7:00 free EN2
{2 x 100 on 1:40 back EN1
{6 x 250 on 3:30 free EN2
{4 x 50 on :55 back EN1
{12 x 125 on 1:45 free EN2
{8 x 25 on :40 back EN1

10 x 75 on 1:20 stroke/free/stroke EN1

7,850 Yards

Down the Spiral Staircase

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

3x{3 x 100 on (*see note below) free EN2
{4 x 75 on 1:30 25imo/25stroke k SLOB/25strk EN2
*1:35/1:25/1:15 by rounds

7 x 200 on 3:00 FK w/ fins EN2

3,500 Yards

Pain Heals, Chicks Dig Scars, Glory is Forever

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

10 x 75 on 1:10 stroke/free/stroke EN2

1x{3 x 200 on 3:10 im desc 1-3 EN2

1 x 300 on 4:10 free cruise EN1

12 x 25 on 1:00 CH Sprint Medley SP3

1 x 100 on 2:00 chez REC

2,350 Yards

Smells of Rich Mahogany

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

10 x 100 on 1:40 25 fisted/50 fr/25 ch non-fr EN1

10 x 75 on 1:45 free kds, swim is FAST EN2

6 x 125 on 2:00 IM dbl the back EN2
1st 25 of back is kick

7 x 50 on 1:00 drill/swim mdps EN2

20 x 25 on :40 fly [odds kick SLOB/evens swim] EN1

7 x 50 CH on 1:00 easy down/FAST back

Time for MOPS, turn practice, & start practice

4,000 Yards

Different Strokes for Different Folks

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

5x{3 x 100 on 1:30 free EN2
{2 x 50 on 1:00 stroke [drill/swim] EN2

8 x 100 on 1:40 FK or DK w/fins EN2

16 x 75 on 1:30 25strk/25fr/25strk EN2

10 x 50 on :55 stroke w/ fins EN2

10 x 100 on 1:30 [25stroke/50free/25stroke] EN2

5,800 Yards

She's Going the Distance...She's Going for Speed

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

5x{4 x 100 on 1:25 free EN2
{1 x 100 on 1:30 im EN2
descend the im's 1-5 to 90% or better

5 x 200 on 3:00 FK or DK w/fins EN2

12 x 125 on 2:00 25back/75free/25back EN2

10 x 50 on :55 fly w/ fins EN2

6 x 200 on 3:10 back EN2

7,000 Yards

60% of the Time it Works Every Time

1 minute rest between sets


1 x 300 on 5:00 rev IM DKS REC

1x{1 x 300 on 4:30 free EN1
{1 x 300 on 4:30 back EN1
{1 x 200 on 3:00 free EN1
{1 x 200 on 3:00 brst EN2
{1 x 100 on 1:30 free EN1
{1 x 100 on 1:30 fly EN2

1x{1 x 200 on 2:50 free EN2
{1 x 200 on 2:45 free EN2
{1 x 200 on 2:40 free EN2
{1 x 200 on 2:35 free EN2
{1 x 200 on 2:30 free EN2

5 x 50 on 1:00 ch ez REC

10 x 25 on 1:00 FK SLOB FAST EN3

6:25 AM 3,000 Yards

Movin Time

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

12 x 75 on 1:30 25free/25imo/25strk EN1

6 x 25 on :45 FK FAST SP3

5 x 100 on 1:30 free 3 hand hits off walls EN1

6 x 25 on :45 FK FAST SP3

9 x 25 on 1:00 CH MOPS SP3

3x{1 x 100 on 3:00 im SP1
{1 x 75 on 3:00 free SP1
{1 x 50 on 3:00 stroke SP1

5 x 75 on 1:30 breath control HYP

9 x 25 on 1:00 CH MOPS SP3

7 x 100 on 1:40 back kick past flags EN2
and flutter kick through breakout

4,200 Yards

Steppin Up

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

1x{1 x 200 on 3:00 free EN1
{1 x 200 on 3:15 im dr/swim EN1
{1 x 50 on :45 free EN1
{1 x 100 on 1:40 fly dr/swim EN1
{1 x 100 on 1:30 free EN1
{1 x 500 on 7:30 free EN1
{1 x 100 on 1:30 back EN1
{1 x 100 on 1:45 breast dr/swim EN1

1x{1 x 200 on 2:50 free EN2
{1 x 200 on 3:05 im EN2
{1 x 50 on :45 free EN1
{1 x 100 on 1:40 fly EN1
{1 x 100 on 1:30 free EN1
{1 x 500 on 7:00 free EN2
{1 x 100 on 1:30 back EN1
{1 x 100 on 1:45 breast EN1

1x{1 x 200 on 3:20 free FAST EN3
{1 x 200 on 3:30 im EN3
{1 x 50 on 1:00 free FAST EN3
{1 x 100 on 2:00 fly EN3
{1 x 100 on 2:00free EN3
{1 x 500 on 8:00 free EN3
{1 x 100 on 2:00 back EN3
{1 x 100 on 2:00 breast EN3

20 x 75 on 1:20 free w/ 3 hand hits of walls EN1 S FR 1:00

5,850 Yards

Get Bossy You Distance Swimmers

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

5x{1 x 100 on 1:30 free EN1
{1 x 100 on 1:40 IM EN1

9 x 50 on 1:00 transitions turns EN2

6 x 25 on 1:00 sprint medley SP3

5.5x{1 x 500 on 7:30 boss EN3
{1 x 500 on 7:30 free EN2

7 x 50 on 1:00 back EN1

6,750 Yards

Pile it On

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS

8 x 75 on 1:30 25 free/25kick slob/25 back EN1

10 x 225 on 3:20 150 free/75 back EN2

10 x 50 on 1:00 flutter kick slob w/ fins EN2

1 x 500 on 7:00 free BOSS EN3

4,150 Yards

Product Review; Finis Tempo Trainer

The Tempo Trainer, by Finis, is a small personal swimming metronome. The device is not much more than an inch in diameter or 1/3 of an inch thick. It has a small digital readout and two buttons to adjust it's function. The Tempo Trainer is affixed to your goggles or under your cap and emits audible chirps and beeps. These beeps represent signals to the athlete for either stroke tempo or pacing. The device is relatively simple to use and has two modes.

The first mode is used for setting stroke and stroke cycle tempos. Rates can be set between .20 seconds and 9.99 seconds. The second mode is used for setting lap, distance, or interval paces. It can be adjusted from 9.99 seconds to 9.59 minutes.

I have used The Tempo Trainer in both modes with athletes that I have trained and found it to be useful in both modes. That being said I especially like the 2nd mode. I like using the device to let a swimmer know if he or she is on pace during sprints. Simply set the device for the goal time or intermediate split time, and a swimmer gets immediate feedback on whether or not he/she is achieving the time just by hearing the beeps. You can tell a swimmer to leave on a beep and to try and beat the next beep. It is great!

The only drawback to this device is that it is difficult to use with more than two or three athletes as a time. Having said that, I believe that it is a good coaching and workout tool. The Tempo Trainer is a great item to have in your coaching or swim bag.

The Tempo Trainer lists at $31.99, but can be found for as low as $23.95.

Warriors & Wolves

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

8 x 100 on 1:40 rotate 25 non-free through EN1

8 x 50 on 1:00 CH desc 1-4; maintain 5-8 EN2-EN3

8 x 25 on 1:00 CH MOPS SP3
(focus on crisp, low, tight turns)

8 x 50 on 1:00 [25 fisted/25 MDPS] EN1

4x{1 x 100 on 1:40 free technique EN1
{1 x 100 on 1:30 IM or back EN2

Breath Control Bobs

2,900 Yards

A Slap in the Face; Thanks Ben, I Needed That!

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

4x{1 x 100 on 1:30 [free/back/free/back] EN1
{1 x 200 on 3:10 [100IM/100IM] EN2

12 x 50 on 1:05 CH [swim/kick SLOB] BPA EN3

10 x 50 on :55 stroke, technique focus EN1

1x{1 x 25 on :30 CH FAST SP3
{1 x 25 on 1:00 free or fly no breather HYP
{2 x 25 on :30 CH FAST SP3
{2 x 25 on 1:00 free or fly no breather HYP
{3 x 25 on :30 CH FAST SP3
{3 x 25 on 1:00 free or fly no breather HYP
{4 x 25 on :30 CH FAST SP3
{4 x 25 on 1:00 free or fly no breather HYP
{5 x 25 on :30 CH FAST SP3
{5 x 25 on 1:00 free or fly no breather HYP
{4 x 25 on :30 CH FAST SP3
{4 x 25 on 1:00 free or fly no breather HYP
{3 x 25 on :30 CH FAST SP3
{3 x 25 on 1:00 free or fly no breather HYP
{2 x 25 on :30 CH FAST SP3
{2 x 25 on 1:00 free or fly no breather HYP
{1 x 25 on :30 CH FAST SP3
{1 x 25 on 1:00 free or fly no breather HYP

Practice starts and reaction drills

3,850 yards

Full House

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

3x{3 x 50 on :50 free EN1
{4 x 50 on :45 IMO/free EN2

20 x 25 on :30 alt DK slob & fly EN2

4x{1 x 300 on 4:00 free timed EN3
{3 x 50 on :45 stroke timed EN3
{4x 25 on 1:00 CH EZ REC

8 x 150 on 2:15 back EN1 or 8 x 125 on 2:15 breast EN1

8 x 100 on 2:00 (75 free breath 5, 7, 9 by 25's/25 FK slob) HYP

6,050 yards

Bitter Pill

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

6 x 200 on 2:55 75 free/25 stroke EN2

1 x 500 on 6:30 free w/fins FAST EN3

10 x 50 on :50 FK w/ fins EN2

10 x 50 on :55 fly/free EN2

10 x 25 on 1:00 stroke kick FAST SP3

1 x 100 on 2:00 chez REC

3,350 Yards

Yearn the Burn

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC DKS

6x{1 x 75 on 1:20 free/stroke/free EN1
{1 x 75 on 1:20 IM EN1

1x{6 x 100 on 1:25 free EN2
{5 x 50 on 1:00 stroke descend 1-5 EN2
{8 x 25 on 1:00 flutter kick FAST SP3
{3 x 50 on 1:00 chez REC

8 x 125 on 4:00 100 free swim/25 FK slob SP1

7 x 100 on 1:40 50 free/50 back EN1

4,100 Yards

Turn Up the Volume (O2)

1 minute rest in between sets

1 x 300 on 5:00 rev IM DKS REC

3x{1 x 200 on 2:55 free EN1
{1 x 200 on 3:05 back EN1
{1 x 200 on 3:00 (100IM/100IM) EN2

12 x 25 on :45 free or back SP3
sprint medley the kick, mdps the arms

4x{1 x 100 on 1:40 free EN1
{1 x 100 on 1:30 free EN2
{1 x 100 on 1:20 free EN3
{rest :30
{3 x 75 on :55 free EN3

12 x 25 on 1:00 FK or DK FAST SP3

3x{1 x 25 on :30 stroke EN3
{1 x 25 on :30 CH EZ EN1
{1 x 50 on :45 stroke EN3
{2 x 25 on :45 CH EZ REC
{1 x 75 on 1:00 stroke EN3
{3 x 25 on 1:00 CH EZ REC

1 x 300 cool down

5,700 yards

'Back' in Motion

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

2 x 5 x 100 on 1:30 progressive free to back EN1

6x {1 x 125 on 1:45 back EN3
{1 x 100 on 1:45 back EN1

20 x 50 on :50 DK/FK w/fins EN2
(16 x 50 on 1:00 w/o fins)

3,650 yards

Book Review; Maglischo's "Swimming Fastest"

Ernest W. Maglischo's Swimming Fastest is his third iteration of the ultimate competitive swimming reference. Swimming Fastest (2003) was preceded by his Swimming Faster (1982) and his Swimming Even Faster (1993). Much like his first two books, the huge volume is broken into three parts: Technique, Training, and Racing.

In this third version Maglischo has made many updates to his previous works. Most of the changes have come in the Technique part of the book. Maglischo had promoted a theory of swimmer propulsion based on the idea that athletes were using their hands and limbs like foils, or even propellers, through the water. In Swimming Fastest, Maglischo, has modified his theory to account for recent research that suggests athletes use their limbs like paddles to push water backward, thus propelling them forward. As someone who had read Swimming Faster and Swimming Even Faster, I must say I am relieved that he has modified his stance. I never found the foil theories of lift and propulsion very intuitive. The Technique portion of the book uses the laws of physics, graphs, diagrams, and his descriptive text to throroughly cover every stroke, turn, and start.

The Training portion of Maglischo's book may be the most useful. It is filled with scientific explainations of muscle fibers, the circulatory system, and the repiratory system. It covers the effects of training and suggests methods and volumes for training the various energy systems thought to be in use during workouts and competition. It is written for the science buff and the layman alike.

The final and smallest part of the book is Racing. In Racing Maglischo covers the importants of warm-up/cool down as well as race pacing and strategy. He also covers evaluation techniques including calculating stroke rates and stroke lengths.

It is impossible to give more than a cursory overview of this all-in-one manual. It is truly a must for any coach's library. As it says on the cover of Swimming Fastest: "The essential reference on technique, training, and program design"

Short Axis Shot

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

10 x 100 on 1:30 75 fr/25 brst or fly EN1

10 x 50 on 1:15 25brst or fly/25fr w fins EN3
brst w/ flutter kick

8 x 75 on 1:30 25 brst kick/25 spdk/25 mdps EN1

4 x 200 on 2:50 rotate 50 fly through EN2

6 x 25 on 1:00 sprint medley (1-3 brst, 4-6 fly) SP3

1 x 100 on 2:00 chez REC

3,450 Yards

The q'WEST' to be the Best

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

10 x 100 on 1:40 25 fisted/50 fr/25 ch non-fr EN1

10 x 75 on 1:45 free kds, swim is FAST EN2

6 x 125 on 2:05 IM dbl the breast EN2
1st 25 of breast is kick drill

7 x 50 on 1:00 spdk/mdps EN2

7 x 50 on 1:15 fly drill EN1

10x{1 x 25 on :30 DK EN2
{1 x 25 on :30 fly EN2

Time for MOPS, turn practice, & start practice

4,000 Yards

Lactic Acid Tolerance

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

9x{1 x 150 on 2:15 free EN1
{3 x 50 on :55 strk EN2

8 x 50 on 1:00 stroke/free EN2
desc 1-4, 5-8

12 x 75 on 3:00 50 stroke/25 free FAST SP1

10 x 50 on 1:00 brst/free breath control HYP

4,800 Yards

Back to the Grindstone

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

5x{1 x 75 on 1:20 free DKS EN1
{1 x 75 on 1:30 ch non-free EN1

1x{5 x 100 on 1:40 stroke EN2
{1 x 300 on 4:30 100IM/100IM/100IM EN2
{6 x 50 on 1:00 swim/kick FAST EN3
{8 x 75 on 1:15 back EN1
{3 x 300 on 4:00 free EN2
{8 x 50 on 1:00 flutter w/ fins EN2
{6 x 50 on 1:00 swim/kick FAST EN3
{5 x 100 on 1:25 stroke EN2
{3 x 50 on 1:00 ch ez REC

5 x 100 on 2:00 descend 1-5 EN2

5,500 Yards

Book Review; Guzman's "The Swimming Drill Book"

The Swimming Drill Book by Ruben Guzman, and published by Human Kinetics, is a concise and well illustrated compilation of 128 swimming drills. Drills are broken down into 10 Chapters:

1. Body Position and Buoyancy
2. Breathing and Kicking
3. Sculling
4. Backstroke
5. Freestyle
6. Breaststroke
7. Butterfly
8. Freestyle and Backstroke Turns
9. Other Turns and Finishes
10. Starts

Guzman has done a good job pulling together drills from many of the masters of competitive swimming. Experienced coaches will recognize drills that have been created and/or promoted by Boomer, Colwin, Maglischo, Hannula, and others. In addition there are several drills that seem to come directly from Guzman himself.

New and experienced coaches, as well as swimmers, will find The Swimming Drill Book a great reference for their coaching library. Guzman's book is a tool box coaches will be able to draw from to help teach and correct form and stroke technique. 4 1/2 out of 5 stars for The Swimming Drill Book!