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