Friday October 22

Swim like a Dolphin - Watch more Funny Videos

Thursday October 21

Warm up
Long loose 1000

18x50 in 6 sets of three (choice of stroke or kick as the interval allows)
3 on 1:10, 3 on 1:05, 3 on 1:00, 3 on :55, 3 on :50, 3 on :45

8x150 - 3:00 (50 kick/50 drill/50 swim)

Two rounds of the following ladder - :30 rest between distances, choice of stroke, everything fast
100,75,50,25

20x25 - :40 kick or breathing pattern 3,2,1,0

EZ 400

=4500 SCY

Wednesday October 20

Warm up
400 swim, 400 pull, 200 kick

16x50 - 4 on 1:10, 4 on 1:00, 4 on :50, 4 on :40

8x125 - 2:10 long IM (extra 25 moves to each stroke in IM order through the set)

12x75 - 1:15 (50 drill/25 maximum effort) choice of stroke

6x100 - 2 on 1:20, 2 on 1:40, 2 on 2:00 (last 2 are your swim down)

=4300 SCY

Tuesday October 19

                                                                       Martin Wilmsen

Warm up
600 swim, 400 reverse IM drill

8x75 - 1:20 (50 free/25 stroke) free is moderate, stroke is fast

Three rounds of:
8x25 - :30 maximum effort, choice of stroke
1x200 - moderate

Ladder:
400 - 1:30 base
300 - 1:25 base
200 - 1:20 base
100 - maximum effort

Time Limit kick:
Maximum effort for the set duration - rest :30 - :45 between each
1x1:00, 2x:45, 3x:30, 4x:20

Swim down
4100+ SCY (kick set averages around 300 yards)

100th Post - Monday October 18

Warm up

800 swim, 200 kick

5x200 - 3 on 3:00, 2 on 2:45

3x400 - 5:10

Eight rounds of:
1x75 - 1:15 moderate
1x25 - :45 sprint or underwater streamline

12x50 - 1:00 swim 2, kick 1

Swim down
=4600+ SCY