Flippers

Another installment of my complete season of swim workouts. Enjoy!
Week #12
This week begins as recovery from a great meet. We have more qualifiers for our December A+ travel trip than ever before, and we won the meet. 85% Best times as a group!
Monday, 11/14/11
800 choice swim Z1
16x50 IM order drill on 1:00 Z1
4x400 w/ fins DPS and Underwater Works FR-BK-FR/BK-snorkel FR Z1
Good Set Next!
3x 2x50 1.fl-bk, 2.br-fr on :50 Z2
1x100 IM on 1:40
1x100 kick 50Best/50Fr on 1:50
2x 2x50 1.fl, 2.bk on :45 Z2
2x50 1.br, 2.fr on :50/:45
1x100 IM on 1:35
1x200 kick 100Best/100Fr on 3:40
1x 7x50 IM transitions on :45 Z3
1x100 IM on 1:30
1x300 kick 150best/150fr all out
200 cruise Z1
20x25 loosen with fins and paddles or kickboards Z1
200 easy
Tuesday, 11/15/11
1000 SKPS Z1
2x12x50 1-4 sailboat drill 1:10, 5-8 2P/1K Br drill 1:00, 9-12 HeadUp Single Arm catch-up 1:00 Z1
2x 3x100 Best on 1:45 Z3
6x50 Free on :45 Z3
6x50 Drills from Above Z1
200 cruise Z1
20x25 on :25 odd: non Free, even Free (dive at block end) Z3
1x300 choice kick
Wednesday, 11/16/11
400-300-200-100
1x 300 snorkel kick Z1
8x25 fish kick w/ fins- undulate! On 40 Z1
300 snorkel kick Z1
20x100 4bk,4br,3bk,3br,2bk,2br,1bk,1br. Bk on 1:25, Br on 1:40 Z1
6x200 IM with fins on 2:55 Z1
1x300—choice equipment Z1
Thursday, 11/17/11
800 choice + 200 kayak drill Z1
200 Breast MAX glide + 300 Fr w 7 UW kick every wall
1x400 IM kick
6x 12.5 dive sprint + 25 turn from middle + finish Z5
1x400 Pull (ev. 4th 25 high elbow scull) Z1
1x500 “Super 500” Z4
8x50 Fly w/ 5 press-outs every 25 Z3
8x100 kick odd 2:00, even 1:50 Z1
10 minutes of dynamic stretching (what would work at meets)
Friday, 11/18/11
300 free Z1
3x (100Br on 1:45, 50Fr kick on :50, 100Bk on 1:30, 50Fly on :45) Z1
4x 100 Best stroke drills on 2:00 Z1
125 IM (double ea stroke in IM order by round) FAST on 2:00 Z3
200 kick Z1
18x75 Main stroke (1fast, 1ez, 2f,1ez,3f,1ez)x2 Fr on 1:05, other on 1:15 Z3
200 kick Z1
50x 12.5 on :15 odd: choice, even race each other to the middle! Z4
4x200 Drill/Swim x 50 rest :10 Z1
Saturday, 11/19/11
2000 Meet Warm-Up Z1
45 minutes of Dry and Wet circuits- stretch cords, 6lb med balls, vertical; kicking, pulling , etc…
12 minutes free kick with snorkel Z1
4x200 IM on Rest :15 Z1

Stay Dry During Your Next Swim Workout with a Swim Tubing-Only Workout A friend on Facebook asks Sheila, "I'll be missing my workouts next week due to travel, but plan to bring the tubing. It seems like I should do more than the ten minutes since I won't be swimming. ...

week #11. Another Meet already? Yes, we keep sharpening our skills, and competition is the best way to show us and yourself what you can REALLY DO! Have fun :)

Week #11
Monday, 11/7/11
1x400 free/breast x 50 Z1
2x(100Br 1:50+100Fr K 1:00+100Bk 1:25+50Fly drill :50) Z2
8x 1x125 Free 50catchup,50 overkick,25 dps on 1:40
1x100 Primary non free Neg split on 1:45
4x50 kick w snorkel on :55 Z1
8x25 uw fins no air on :40 Z1
16x50 with fins All Out on :50 Z3
1x100 easy Z1
3x50 For time Racing starts on 3:00 Z3
1x300 easy Z1
Tuesday, 11/8/11
800 MI sw/k/dr/sw x 50 Z2-3
1x 4x50 kick-drill :55
4x100 IMorder drill/swim on 1:35
2x200 broken 400IM Neg split the 100’s on 3:10
4x50 kick-drill :55
1x400 IM fast with fins
1x300 Br with buoy kick-swim x25 Z1
12x100 kick with snorkel 4x(1:50,1:45,1:40) Z1
1x300 choice drill with fins Z1
4x50 All Out from relay exchange dive. On 3:00 Z4
1x300 social kick Z1
Wednesday, 11/9/11
800 150kick/50swim Z1
16x25 sculling drill/finger paddle drills :40 Z1
“Katie Hoff Set”:
6x 2x125 on 1:45 long & strong Z3
1x150 on 2:30 bk-br-fr
Descend 1-3 and 4-6 (150= :15-:20 better than best 200 IM)
4x50 easy kick Z1
18x100 on 1:30 Hold:3x1:15,2x1:14,1x1:13,3x1:14,2x1:13,1x1:12,3x1:13,
2x1:12,1x1:11) Z1
200easy Z1
Thursday, 11/10/11
800 100free/100IMkick Z1
800 100IM/100free kick Z1
9x50 turn transition work fl-bk, bk-br, br-fr Z1
4x start and finish work
1x600 300bk/300fr (Right hand paddle&Left fin/Left paddle & Right fin) Z1
4x25 sprints from a push Z5
12x75 on 1:15 50swim/25bk kick Z1
4x25 starts and finishes Z5
1x400 choice Z1
2x50 sprint from a dive Z5
8x75 odd IM even Bk on 1:15 Z1
Friday, 11/11/11 through Sunday 11/13/11 TXLA Meet

Another week of workouts, time is flying by and the big mid-season (December) meets are coming up quickly! Stay tough, stay healthy!!
Week #9
Reminder-Heart Rates: Zone1