Swim Workout #17

Warm-up:
500 Free
400 Reverse IM Drill

Kick Set:
4 x
100 Flutter Kick (Moderate)
50 Dolphin Kick on Back (Hard)

Main Set:
25 Free + 50 Stroke + 75 Fly/Bk/Br (by 25)
50 Free + 100 Stroke + 150 Fly/Bk/Br (by 50)
75 Free + 150 Stroke + 225 Fly/Bk/Br (by 75)
100 Free + 200 Stroke + 300 Fly/Bk/Br (by 100)

Drill Set:
6 x 50 K/D by 25
6 x 50 D/S by 25

Cool Down:
200 EZ...........................3800 Yards Total

Swim Workout #18

Warm-up:
800 (alt. 150 Free + 50 Non-Free...)

Rev Set:
6 x 25 Blast Fly
50 8Kick/Switch Free
6 x 25 Blast Back
50 8Kick/Switch Free
6 x 25 Blast Breast

Main Set:
400 Free
100 Stroke
300 Free
200 Stroke (or IM)
200 Free
300 Stroke
100 Free
400 Stroke (or IM)

Cool Down:
4 x 50 EZ............................3550 Yards Total

Swim Workout #19

Warm-up:
4 x 200 S/K/P/S

Rev Set:
4 x 25 IM order Kick
8 x 25 IM order Drill
12 x 25 IM order Swim

Main Set:
4 x 200
.....3 EZ/1 Hard
100 EZ Free
4 x 150
.....2 EZ/2 Hard
100 EZ Free
4 x 100
.....1 EZ/3 Hard
100 EZ Free
4 x 50
.....All 4 Hard

Cool Down:
200 EZ................................3900 Yards Total

Swim Workout #20

Warm-up:
300 Swim
300 Pull
200 K/D by 25

Rev Set:
4 x 125 (K/D/K/D/K by 25) IM Order

Main Set:
5 x 100 (75 Hard + 25 EZ)
200 EZ
5 x 100 (50 Hard + 50 EZ)
200 EZ
5 x 100 (25 Hard + 75 EZ)

Kick Set:
8 x 50 Kick
......odd = Dolphin
......even = Flutter

Cool Down:
200 EZ...............................3800 Yards Total

World Championships

Hello Team,

I hope that everyone is enjoying the summer so far! The peace and quiet that I experienced back in early June is long gone. Last week, I filled in as the camp director for the Simmons Swim and Sports Camp, which proved to be a tiresome and completely draining job. I did enjoy getting the kids a little wound up by creating Jeopardy questions that were based on my own opinion (i.e. which vending machine snack is the best value... Famous Amos cookies, OF COURSE!). Anyhow, I'm back to my desk and anxiously awaiting the start of the fall semester and the swim and dive season.

The World Aquatics Championships are going on right now in Rome. NBC Sports is covering the broadcast - they are airing the meet every day this week from 12:00-2:00pm and from 7:00-10:00pm. Enjoy the prime time while we have it! The swimming events have just started and the diving events wrapped up last Saturday (did you guys catch some of it?). Tune in if you can!

Looking forward to seeing everyone in about a month!

-Mindy

Swim Workout #13

Warm-up:
500 Swim
5 x 100 K/D/S/D by 25

Rev-Set:
3 x [4 x 25]
cycle #1 = Free, cycle #2 = Choice, cycle #3 = Non-Free

Kick Set:
50 Kick
50 Swim
100 Kick
100 Swim
150 Kick
150 Swim

Main Set:
400 IM
4 x 100 IM
300 Free
3 x 100 Free
200 Specialty Stroke
2 x 100 Specialty Stroke

Cool Down:
200 EZ..............................3900 Yards Total

Swim Workout #14

Warm-up:
600 Swim (every 4th 25 = Kick)
6 x 50 Kick/Drill by 25

Rev set:
4 x
.....100 IM
.....50 Build Choice
.....2 x 25 Hard (w/ Extended Streamline)

Main set:
300 Pull
3 x 200
....#1 = Free
....#2 = IM (Stroke/Free by 25)
....#3 = IM
300 Pull
3 x 150
....#1 = Free
....#2 = IM (Stroke/Free by 25) - drop worst stroke!
....#3 = IM - drop worst stroke!
300 Pull
3 x 100
....#1 = Free
....#2 = IM (Stroke/Free by 25) - drop worst 2 strokes!
....#3 = IM - drop worst 2 strokes!

Cool Down:
3 x 50 EZ Free........................... 4100 Yards Total

Swim Workout #15

Warm-up:
4 x 200 S/K/P/S

Warm-up Set:
3 x 50 Fly
100 EZ Free
3 x 50 Back
100 EZ Free
3 x 50 Breast

Main Set:
6 x 300
odd = Pull (good Distance Per Stroke)
even = Negative Split (*#6 is for TIME - max effort!)

Cool Down:
200 EZ.................................3450 Yards Total

Swim Workout #16

Warm-up:
400 Swim
300 Pull
200 Kick

Rev-Set:
4 x 75 Build
4 x 75 Descend

Main Set:
100 EZ (Choose an easy interval... this is recovery)
3 x 50 Sprint @ 1:00
2 x 100 EZ
3 x 50 Sprint @ 1:00
3 x 100 EZ
3 x 50 Sprint @ 1:00
4 x 100 EZ
3 x 50 Sprint @ 1:00

Kick Set:
6 x 100 Kick (Hard middle 50)

Cool Down:
200 EZ...............................3900 Yards Total

Injury Prevention & Light Strength Training

Hi Team,

In addition to the time that you're spending in the pool or at the gym, you might want to think about incorporating some stretch cord circuits into your summer workouts. 15 minutes with light or medium tension stretch cords three times a week in the off-season is great for injury prevention and to keep your precious shoulders well-conditioned. Here are some suggestions...

Lateral Raise
Start by standing on stretch cord, arms at sides (Frame 1). Simultaneously raise both arms straight out until they are parallel with the ground (Frame 2), pause for a moment and recover to starting point.

Bicep Curl/Shoulder Press
Start by standing on the stretch cord, arms at sides, palms up (Frame 1). Curl handles towards shoulders (Frame 2), rotate hands outward with knuckles facing back (Frame 3), press handles straight up and together (Frame 4), pause for a moment and recover to starting point.

Upright Row
Start by standing on the stretch cord, arms at sides, knuckles out (Frame 1). With hands together, raise handles to chest, keeping the elbows pointing towards the ceiling (Frame 2), pause for a moment and recover to starting point.

Fly Pulls
Start by standing about five feet from a vertical structure (with stretch cord wrapped around), bent at the waist with arms in front (Frame 1). Initiate the catch of the "butterfly" stroke with elbows up (Frame 2), pull handles towards stomach in an "in-sweep" (Frame 3), and press out for the "finish" or tricep press (Frame 4), recover back to starting point.

Tricep Press
Start by standing about five feet from a vertical structure (with stretch cord wrapped around), bent at the waist with elbows tucked into your sides (Frame 1). Extend arms straight back (Frame 2), pause for a moment and return to starting position.

Internal Rotation
Start standing next to a vertical structure with cord wrapped around. Use arm closest to the vertical structure (pole). With elbow against your side and knuckles facing the pole (Frame 1), rotate forearm bringing the handle across your stomach (elbow should stay against your side) (Frame 2), pause for a moment and return to starting point. (Left & Right sets)

External Rotation
Start standing next to a vertical structure with cord wrapped around. Use arm furthest from the pole. With elbow against your side and knuckles facing the pole (Frame 1), rotate forearm away from body (elbow should stay against your side) (Frame 2), pause for a moment and return to starting point. (Left & Right sets)

Back Flys
Start by standing about four feet away from a vertical structure with arms extended in front (Frame 1). Pull handles in an arch motion until hands are even with shoulders, but wide grip with open chest (Frame 2), pause for a moment and recover to starting position.

Chest Flys
Start with stretch cord wrapped around a vertical structure, standing about three feet away with back to pole, elbows bent and knuckles facing out (Frame 1), Press handles out and together (Frame 2), pause for a moment and recover to starting point.

Rows to Chest
Similar exercise to "Back Flys", but the grip does not change from narrow to wide. Instead, hands should stay shoulder-width apart through the entire exercise. Straight in (pause), straight out.

Trunk Twists
Start with stretch cord wrapped around vertical structure, standing a few feet away with body turned sideways. Knuckles of BOTH hands should be together and facing the pole (Frame 1). Keep feet stationary and arms straight, twist torso until both arms are facing away from the pole (Frame 2), pause for a moment and recover (use your abs, not your arms!)


You can purchase stretch cords at: www.kiefer.com. I would recommend Green or Blue. (Product #801548). Try 2 or 3 sets of 10-15 reps for each exercise.