DrCoachChris's blog

Waves 2005-3-2 pm

Posted Sat, 2006-10-14 14:35 by DrCoachChris

800 reverse IM alt. kick/swim/25
swim 4 sets of 4x100 IM or free: set #1 on 1:30; set #2 on 1:35; set #3 on 1:40; set #4 on 1:45
50 easy
pull 4 sets of 4x25: odd sets on 30, even sets on 20
100 swim down
--
2950 yards

Waves 2005-2-2 pm

Posted Sat, 2006-10-14 14:35 by DrCoachChris

Warmup: 300 swim, 200 kick, 200 pull
swim 3 sets of 8x50 stroke on 50, 1, 1:10: descend average as interval goes up
100 easy
kick 8x25 easy on 35
--
2200

IMSA 2005-2-2 6am

Posted Sat, 2006-10-14 14:33 by DrCoachChris

Warmup: 200 skp
64x25 on 30 in 8 sets of 8: odd sets, alt. easy free, fast free; even sets alt. drill stroke, fast stroke
100 easy
kick 8x25 easy on 35 make interval
--
2500

IMSA 2005-1-22 9:30am

Posted Sat, 2006-10-14 14:31 by DrCoachChris

Warmup: 800 reverse IM alt. kick/swim/25, 400 pull
One of the following:
{A. 40x100 on 1:25 or 1:35
B. 200 free @3; 4x200IM @3:15; 400 free @6; 3x200IM @3:10; 600 free @9; 2x200IM @3:05; 800 free @12; 200IM FAST under 3:00}
100 easy
pull 16x150 @2:20 make interval
swim 12x25 @30 #3, 5, 8 fast
--
8000 yards

IMSA 2005-1-7 4pm

Posted Sat, 2006-10-14 14:31 by DrCoachChris

(recycling is good)
Warmup: 600 swim, 300 IM drill, 200 kick
6 times around:
(200 free on 3 or 3:20,
8x25: odd rounds 2 of each IM order on 30; even rounds free on 25)
100 easy
pull 3 sets of 10x50 on 1:00: #4, 7, 10 fast on each set
(last 50 swim fast off blocks)
100 swim down
--
5200

Waves 2005-1-5 8pm

Posted Sat, 2006-10-14 14:30 by DrCoachChris

Warmup: 600 swim, 300 IM drill, 200 kick
swim 4 times around:
(200 free on 3:00, 8x25: odd rounds, 2 of each IM order on 30; even rounds free on 20 or 25)
100 easy
pull 10x50 on 50 #4, 7, and 10 fast
100 easy
--
3400 yds.

Waves 2004-12-26 2:45pm

Posted Sat, 2006-10-14 14:28 by DrCoachChris

We did a bunch of short sets today... here's how it turned out:

Warmup: 600 swim mix up
-pull 2x300 w/20 sec. rest: #1 breathe 3/5 by 50, #2 faster than #1 (breathing pattern choice)
-swim 24x25 choice: 6 on 30, 35, or 40; 6 on 25, 30, or 35, 6 on 20, 25, or 30; 6 easy on 30
-kick 6x100 IM with 15 sec. rest: descend 1-3, 4-6
-swim 12x50 on 1:00: #3, 5, 8, 11 fast
-swim down 3x200 on 3:00 choice, make interval
--
3600 yds.

IMSA Recovery Workout 2004-12-21 pm

Posted Sat, 2006-10-14 14:27 by DrCoachChris

every item 2x around:
200 swim free
300 kick no board,
8x50 drill choice,
5x100 no free w/10 sec. Rest,
pull 8x75 w/10 sec. Rest breathe 7, 5, 3 by 25
20x25 free or fly on 30 3/2/1 breaths by 25
200 easy
--
5400 yds.

Waves 2004-12-28 7pm

Posted Sat, 2006-10-14 14:26 by DrCoachChris

This is the scaled-down version of the 8pm practice...

Warmup: 300 swim, 200 kick, 200 pull
swim 4x100 w/40 sec.
swim 3x200 w/20 sec.
swim 2x300 w/10 sec.
swim 400 fast
200 swim down
--
3100 yds.

Waves 2004-12-28 8pm

Posted Sat, 2006-10-14 14:25 by DrCoachChris

Tonight's joy includes an old favorite, The Fischburn Set...

Warmup: 300 swim, 200 kick, 200 pull
The Set
5x100 on an interval i
4x200 on i+1:00
3x300 on i+2:00
2x400 on i+3:00
500 make i+4:00

swim down 200 easy
--
4400 yds.

3 people made i=1:50, and one person made i=2:30. Everyone else tried an interval, and didn't make at least one of the set (one person who went on i=2:45 ran out of time). The only other interval attempted was i=2:00.

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