Tuesday, October 25, 2011

The whipping wind drives the water, cresting, capping.

300 rev IM dks

10 x 100 K w/fins on 1:40  EN1

6 x {100 Fr (25 fisted, 25 MDPS, 50 Build) on 1:30  EN1-EN2
      {25 CH Sprint on :40  SP3

9 x 25 Sprint Medley MOP  on :45  SP3
work turns

Distance-

3 x 500 Free
#1 w/fins, paddles, snorkels on 7:00  EN2
#2-#3 BOSSS on 8:00  EN3

5 x 50 Back CH EZ

6 x 75 Breath Control 3,5,7 on 1:30  HYP

1 x 500 w/fins, paddles, snorkels on 7:00  EN1
non-Distance-

1 x {3 x 50 Strk BPA on :40  EN3
      {300 Free (hold 1:15's OB) on 4:30  EN2|+
      {3 x 50 Strk BPA on :40  EN3
      {5 x 50 CH EZ on 1:00  REC

6 x 75 kick w/fins on 1:30 EN1-SP3
rotate 25 sprint kick through

3 x {50 dive start sprint on 1:00  SP2
      {100 CH EZ on 4:00  REC


  • Relay Starts
  • Team Meeting

Monday, October 24, 2011

We stand together against the storm. No fear.

1 x 300 on 5:00 rev IM DKS REC

8 x 125 on 1:55 IM double the Free EN1

6 x 25 on :45 MOPS SP3


Distance -

4 x {1 x 500 on 7:30 boss EN3     {1 x 500 on 6:30 free  w/fins, snorkel, paddles EN2

8 x 50 on 1:00 back EN1
non-Distance -

2 x {1 x 100 on 1:30 Free EN1     {1 x 150 on 2:00 Free EN2     {1 x 200 on 2:20 Free EN3     {4 x 50 on :50 S/K Stroke EN1     {2 x 75 on 1:30 Breast/Free/Back Breath Control HYP

1 x {1 x 500 on 7:00 IM EN1     {10 x 25 on :30 Fly EN2

2 x {1 x 100 back on 1:30 EN1     {1 x 100 free on 1:20 EN1     {1 x 100 back on 1:30 EN1     {1 x 100 free on 1:15 EN2     {1 x 100 back on 1:30 EN1     {1 x 100 free on 1:10 EN3     {1 x 100 back on 1:30 EN1

1 x {3 x 100 free on 1:10 EN3     {3 x 100 back on 1:40 EN1

Relay Starts 

Thursday, October 20, 2011

Deeper and Deeper

EHS - Varsity - PM
SCY

Equipment - fins, snorkels, paddles

Visual Imagery/Relaxation session approx 30 minutes

12 x 50 IMO/Fr on :55  EN1

9 x 25 Sprint Medley on :45  SP3
1 x 25 Sprint with perfect finish on :45  SP3

Distance -

4 x 500 on 6:15  EN2
w/ fins, paddles, and snorkel
non-Distance

500, 400, 300, 200, 100
IM's on 1:30 base
9 x 25 Sprint Medley on :45  SP3
1 x 25 Sprint with perfect finish on :45  SP3

4 x {1 x 100 Free on 1:15  EN1
      {1 x 100 rotate 25 non-free sprint through on 1:30  EN2

relay starts

Wednesday, October 19, 2011

Wonderwall x Thunderball = Thunderwalls

EHS - Varsity - PM
SCY

Equipment - fins, kickboard

5 x 200 DKSKD  EN1

3 x 5 x 50
  #1 - descend 1-5 on 1:00 EN1-EN3
  #2 - Thunderwalls (accelerate into every wall for turns and finishes) on 1:10 SP3
  #3 - Sprint on 1:30 SP1
Distance -

4 x 500 BOSS on 7:30  EN3
descend 1-5, but always sprint the kick
non-Distance -

7 x 200 on 3:30  EN2+
BOSS descend 1-7, but always sprint the kick 
20 x Texas 50's on 1:00  EN1

Relays Starts

Making your way in the world today takes everything you got.

NLSC - Gold - AM
SCM

300 rev IM dks

7 x 100 on 1:40  EN1
[75 S/25 K SLOB]

9 x 25 Sprint Medley on :45  SP3
1-3 Kick, 4-6 DPS arms/sprint kick, 7-9 swim-kick focus

8 x 50 ATTACK the walls on the 1:05  SP3
sprint the last 7 yards of each 25

6 x 25 MOPS on :45  SP3

100 CH EZ

Tuesday, October 18, 2011

Tossed Salads and Scrambled Eggs

EHS - Varsity - PM
SCY

Equipment - fins, cp, snorkels

30 x 100
1st 10 - Kick w/ fins on 1:40  EN1
2nd 10 - Free w/cp and snorkels on 1:20 EN2
3rd 10 - Alt Free/IM on 1:15/1:30 EN2

Distance -

10 x 75 on 1:20  EN2+
McKinley & Noah hold 50's or better
Ena hold 53's
hold stroke count throughout
non-Distance -

5 x {1 x 50 Transition Turn on :50 EN2
      {1 x 75 sprint breakouts and final 25 on 1:45  EN1-EN3

10 x {1 x 50 Sprint on 1:00  SP2
        {1 x 50 CH EZ on 1:30  REC

5 x 100 on 1:45  HYP
ASU Breath Control

Relay Starts and Starts


Dryland -

on about 3:00 -4:00
5 x {10 Jump Ropes
      {5 hopping Mtn Climbers
      {5 keg throws
      {5 jumping throw downs BR's
      {4 bar jumps
      {40 yd sprint
      {5 TRX pull ups

Monday, October 17, 2011

I'm Bronco Billy and thats no lie...

EHS - Varsity - PM
SCY

Equipment - paddles, fins

10 x 75 on 1:30  EN1
alt Free and non-Fr

9 x 25 Sprint Medley on :45  SP3
3 Fr, 3 non-Fr, 3 CH

12 x 50 on :50  EN2
triple switch/swim
w/fins
working connectivity

5 x 50 Free or Back Sprint on 1:30  SP2
focus on connectivity

Distance -

5 x 100 on 1:30  EN1-EN3
Descend 1-5 to 500 race pace

10 x 75 on 1:15  EN2+
hold tempo, stroke count, and time
non-Distance - 

5 x 100 on 1:30  EN2
rotate 25 kick through

10 x 50 on 1:05 EN2
Scull w/paddles down
CH swim back

20 x 50 on 1:05  EN3
Kick BPA w/fins

5 x 100 Breath Control on 1:45  HYP

6 x 25 Sprint Medley on :45 SP3

Starts/Relay Starts

Team Meeting:

  • Thursday Mental Prep
  • Friday Meet
  • Dryland on Tuesday/Thursday short sessions
  • Grades
  • Regions/State

Micah is a goofball

NLSC - Gold - AM
SCM

8 x 50 K/S on 1:00  EN1

9 x 25 Sprint Medley on :40  SP3
1-3 Swim, 4-6 kick, 7-9 dps and kick

7 x 75 on 1:30/1:50  EN1-EN3
odds are sprint into turns
evens are sprint BO's and last 25

3 x 50 CH EZ REC

3 x 50 Sprint the Turn 25 on 1:30  SP3

100 CH EZ

Thursday, October 13, 2011

Don't you draw the queen of diamonds....she'll beat you...



EHS - Varsity - AM
Weights

1 x {10 x 10 shoulder raises with dumbells
      {12 reps bench press
      {12 reps seated rows
      {12 reps leg press
      {17 reps weighted sit-ups
      {12 reps barbell lunges

After each exercise:
once East facing lap (karaoke to right, run, karaoke to left, backpedal) after each exercise
25 wrist curls and shoulder shrugs with 25 pound dumbbells
side box jumps 7 cycles (up, over, down, up, over, down)

Wednesday, October 12, 2011

501 - Eat your heart out Levi's

EHS - Varsity - PM
SCY

Equipment - fins,

12 x 200  on 3:15  EN1
alt IM D/S and K w/fins


Distance -

5 x 200 on 3:00  EN2+
must hold stroke count, work breakouts, and time (within 2 seconds)
must make 5 x 200's in a row with the above conditions

10 x 75 on 1:50  EN1-EN3
sprint Breakout and last 25

20 x 50 w/paddles BPA  on 1:05  EN3

10 x 50 Back on 1:00  EN1

Non-Distance -

20 x Texas 50's on :50
focus on clean and perfect somersaults

500 Fly or Breast no walls, but otherwise perfect/legal turns

21 x 50 IM Turns on 1:05  BPA
work every turn...be small at the wall
10 x 50 Back on 1:00  EN1

9 x 25 Sprint Medley on :40  SP3


Relay Starts

Team Meeting

  • Bus leaves at 2:15 on Friday
  • Next week's meet at Home vs Bartlett...and maybe Service
  • Tomorrow's mental visualization

Tuesday, October 11, 2011

Give a little bit, give a little bit of your heart

EHS - Varsity - PM
SCY

Equipment - fins

8 x 125 SKIDS on 2:15  EN1

10 x 100 FK or DK w/fins on 1:40/1:30/1:20  EN1-EN3

Distance -

5 x 200 on 3:00  EN2+
must hold stroke count, work breakouts, and time (within 2 seconds)
must make 5 x 200's in a row with the above conditions
Sprint and Mid Distance -

5 x {3 x 25 Sprint Medley on :45
      {1 x 100 [75 Fr/25 Stroke] on 1:30
descend 100's 1-5

9 x 100 on 6:00  SP1+
active rest in between 100's
same strokes from previous 9x100 sets

5 x 50 CH REC on 1:05

The Secret of Steel


EHS - Varsity - AM
Weights

We are going for heavier weights and fewer cycles
1 x {12 x squats on bosu ball
      {12 x t-bar rows
      {12 x lat pull downs
      {12 x cleans
      {12 x bulgarian split squats
      {12 x military press

Aver each exercise complete each:

  • 7 box jumps
  • 1 lap around track
  • 15 knee ups (on pull up bar)

Monday, October 10, 2011

You can take the darkness from the pit of the night

EHS - Varsity - PM
SCY

Equipment - fins, paddles, cp, snorkels


12 x 125 on 1:50  EN1
w/ cp and snorks

Distance Group -

5 x 100 FK w/fins on 1:30  EN2
1 x 600 w/paddles on 7:45  EN2
4 x 100 FK w/fins on 1:40  EN1+
2 x 600 w/ paddles on 7:45 EN2
3 x 100 FK w/fins on 1:50  EN1
3 x 600 w/paddles on 7:45  EN2
1 x 300 Back on 6:00  REC

6 x 75 on 1:50  EN2+
work breakouts and last 25 race pace
tempo trainer

Middle Distance and Sprint -

12 x 75 on 1:20/1:15/1:10  EN2-EN2+
SKS work the core

1 x {100 on 1:20  EN2
      {200 build on 2:40 EN2-EN3
      {4 x 50 on :50  EN3

12 x 50 on 1:10  EN3
K w/ fins BPA

1 x {100 on 1:20  EN2
      {200 build on 2:40 EN2-EN3
      {4 x 50 on :55  EN3

12 x 25 Sprint Medley on 1:00  SP3
special emphasis on the kick

1 x {100 on 1:20  EN2
      {200 build on 2:40 EN2-EN3
      {4 x 50 on 1:00  EN3
1 x 300 Back on 6:00  REC


  • Work on free relay starts with Jesi, Carrie, McKinley, Sam
  • General Racing starts with everyone else
  • Team Meeting about grades 

Saturday, October 8, 2011

Willie Nelson



NLSC - Gold - on the road

SCY


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 DK/FK w/fins EN2
alt :50/:45/:50/:40



1x{4 x 100 Free on 1:25 EN2; 1 x 100 Free on 1:10 EN3
   {3 x 100 Free on 1:25 EN2; 2 x 100 Free on 1:10 EN3
   {2 x 100 Free on 1:25 EN2; 3 x 100 Free on 1:10 EN3
   {1 x 100 Free on 1:25 EN2; 4 x 100 Free on 1:10 EN3
if you want, you can do the 100's Free on the 1:10 as Back on the 1:15


5 x 50 CH REC on 1:00  REC

or

NLSC - Gold - on the road
SCY

1 x 200 CH

{4 x 200 on 2:50 (75Fr/25FK) EN2
{3 x 500 on 7:00 BOSS EN2-EN3
{1 x 300 (150 Bk/150 Brst) EN1

2 x 600 IM Race Phase Training (RPT) swum as follows:
{ 4 x 50 on :50 Fly desc 1-4 EN1-EN3
{ 1 x 100 on 1:20 Back EN2
{ 4 x 50 on :55 Brst BPA EN3
{ 1 x 100 on 1:05 Free FAST EN3+
{1 minute rest

3x{2 x 225 (175 Free/50 Back) on 3:00 hold better than 2:50 EN2+
    {3 x 50 on :55 Bk/Brst EN1

Friday, October 7, 2011

Sometimes you gotta go...

EHS - Varsity - PM
SCY

12 x 37.5 on :40  EN1
work the turns

9 x 25 Sprint Medley on :45  SP3

500 Fly w/fins, no walls  EN2

8 x 75 Breast on 1:40  EN1
no walls on turns, but otherwise perfect/legal turns

Get Out Swims

Sharks and Minnows

4 Corners

CLU


NLSC - Gold - AM
SCM

5 x 100 DKSKD REC

6 x 25 on :40 sprint medley SP3

5x{1 x 100 on 1:20 EN2
{2 x 75 on 1:10 build EN2-EN3
{3 x 50 BPA EN3
{1 min rest
50's are :40,:45,:50,:55,1:00 by round

Thursday, October 6, 2011

Pete and repeat


EHS - Varsity - PM
SCY

Equipment -


12 x 100 on 1:30 EN1
reverse rotate 25 FK SLOB through


5 x {4 x 25 on :45 Sprint Kick SP3
      {3 x 100 IM or Stroke on 1:25  EN2

3 x {3 x 50 Scull/Brst  w/ paddles on :55 EN2
      {2 x 125 IM (dbl Brst) on 1:50  EN2



16 x 100 Free EN1-EN3
1-4: 1:30, 1:30, 1:30, 1:15
5-8: 1:30, 1:30, 1:15, 1:10
9-12: 1:30, 1:15, 1:10, 1:05
13-16: 1:15, 1:10, 1:05, 1:05

5 x 50 CH REC on 1:00


Come down from your fences


EHS - Varsity - AM
Weights

3 x {10 x 10 shoulder raises with dumbells
      {12 reps bench press
      {12 reps seated rows
      {12 reps leg press
      {17 reps weighted sit-ups
      {12 reps barbell lunges


1st round - once East facing lap (karaoke to right, run, karaoke to left, backpedal) after each exercise
2nd round - 23 wrist curls with 25 pound dumbells
3rd round - side box jumps 7 cycles (up, over, down, up, over, down)

Wednesday, October 5, 2011

The Wolves Feed the Thunderbird

EHS - Varsity - PM
SCY

10 x 100 on 1:30  EN1 (on 1:20 for traveling swimmers)
alt free/IM

8 x 75 on 1:10  EN1-EN3
descend 1-4 Fr/Strk/Fr; 5-8 Strk/Fr/Strk

12 x 50 IMO/Fr on :50 EN2

8 x 50 S/K on :50 EN2+

9 x 25 Sprint Medley on 1:00  SP3

Traveling Swimmers -

10 x 200
1-5 Free to Back progressive on 2:45  EN2
6-10 Back descend time and add :05 to the interval each 200 - 2:45, 2:50, 2:55, 3:00, 3:05  EN2-EN3
text me times on the last 5 100's.
Non-traveling Swimmers -

T-Bird Sweep and Dive Start Sprints

Tuesday, October 4, 2011

Waaaarrriors....

EHS - Varsity - PM
SCY

Equipment - fins

12 x 50 S/K on 1:00 EN1
no two consecutive 50's can be the same stroke/kick

9 x 25 Sprint Medley on :45  SP3

Turn Time - 

flip turn progression work

6 x 25 MOPS on 1:00  SP3

20 x Texas 50's on :50  EN2

7 x 50 on 3:00
Dive Start Sprints w/fins

Start Time - 

Relay Start Progression

Relay Start Practice

Going Bulgarian


EHS - Varsity - AM
Weights

3 x {12 x squats on bosu ball
      {12 x t-bar rows
      {12 x lat pull downs
      {12 x cleans
      {12 x bulgarian split squats
      {12 x military press

1st round - 7 box jumps after each exercise
2nd round - 1 lap around track after each exercise
3rd round - 15 knee ups (on pull up bar)

Monday, October 3, 2011

Finis SpeedBox

Back when I was coaching on a previous team, and they had plenty of cash, we had one of the most amazing devices ever...the Power Reel, by Total Performance.  With a price tag, including shipping, of nearly $3000, it is a bit out of my price range now.

Enter the Finis SpeedBox.  At a price tag of around $650, including shipping, it is a much more affordable option.  Although it is not nearly as sophisticated a device, perhaps it's weight and portability make up for it.

The SpeedBox is a resistance training and sprint assistance training device that is a big step up from Stretchcordz brand bands.  The spring, pulley, and bungie system provides a much more even tension over a greater distance than bands.  The belt and hook come with a neoprene cover that provide much more comfort for the swimmer.  The SpeedBox sits on top of your block and has two anchors to hold it in place.

I did not really have too many criticisms of the SpeedBox save one.  It is not easy to get the clasp completely applied.  There were several time during our inaugural use of the Speedbox, when the clasp came loose and the belt came off.  Every time, this happened during the initial push off.

So far I have used it for sets of quick 10 second sprints as well as 25yd assisted sprints.  It has worked well for both.  Overall, I would give the Finis SpeedBox two thumbs up.  It is hardly a cheap purchase, but it seems sturdy and may be a better long term purchase than bands.

I got your "Pig Dog" right here

EHS - Varsity - PM
SCY

Equipment - Finis Speedbox, fins, cp, snorkels, paddles

Distance-

10 x 200 Free w/cp and snorks on 2:45 EN1+

10 x 75 on 1:50 EN1-EN3
sprint breakouts and last 25
we will wear Temp Trainers to time breakouts and the tempo for the last 25

1 x 500 Free on 7:00  EN2
2 x 50 Back on 1:00  REC
2 x 500 Free w/paddles on 7:00  EN2+
4 x 50 Back on 1:00 REC
4 x 500 Free w/paddles and fins on 7:00  EN3
6 x 50 Back on 1:00 REC
1 x 500 FK w/fins on 7:00  EN3+
Fly and Back -
Micah, Jesi, Sam, Eddie, Mariah

12 x 200 Kick w/fins on 3:15  EN1

10 x 200 (Coach's Choice) on 3:00  EN2+
Back or Fly or Fly/Bk or Fly/Bk/Fr
every swimmer will do 10 x 200's but they will also be doing 5 sprint DK breakouts w/the Speedbox

6 x75 Brst/Fr/Bk Breath Control on 1:45  HYP

5 x 50 CH EZ with paddles on 1:00  EN1

20 x 50 Free w/ paddles BPA on 1:05  EN3
5 x 50 CH EZ on 1:00  REC
Free-
Remaining group

12 x 200 Kick w/fins on 3:15  EN1

12 x 200 Free w/cp and snorks on 3:00  EN2

6 x75 Brst/Fr/Bk Breath Control on 1:45  HYP

5 x 50 CH EZ with paddles on 1:00  EN1

20 x 50 Free w/ paddles BPA on 1:05  EN3
5 x 50 CH EZ on 1:00  REC

Dryland -
Speed Work (no weight vests)

Reaction Drills for 3-5 minutes

5 x {10 TRX crunches
      {10 swimmer's pulls
      {3 bar jumps
      {40 yd dash

each cycle on about a 3 minute rotation