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