SWIM

6/2/2014
500m warm up
2100m ladder with fins (faster
2nd time):
50m 45s
100m 45s splits
150m 45s splits
200m 46s splits
250m 47s splits
300m 50s splits
300m 48s splits
250m 46s splits
200m 45s splits
150m 44s splits
100m 42s splits
50m 40s
Skill work 30 mins

3 Skill Work
4 Brick treading drill
30secs

6/3/2014
500m warm up
200m Drill 1 work
300m Drill 2 work
500m normal, focus on
technique
Skill work 30 mins

6/9/2014
500m warm up
1600m ladder with fins (faster
2nd time):
50m 42s
100m 43s splits
150m 45s splits
200m 46s splits
300m 50s splits
300m 46s splits
200m 44s splits
150m 43s splits
100m 42s splits
50m cramp, unknown
200m kick on back cool down
5x100m breaststroke look
sidestroke
Skill work 30 mins

6/4/2014
500m warm up
10x50m pace work no fins
52s splits
5x100m pace work no fins
54s splits
Underwater pullout workshop
Skill work 30 mins
6/5/2014
PST Swim 450m 9:05
400m warm up
Station Day (20mins each
station):
1 Elastic cord swimming
alternate fs and ss
2 Parachute with fins,
1025m

6/6/2014
500m warm up
Anaerobic threshold training:
10x50m all out sprints
10 pushups on odd
#s
10 bobs, front flip 4 back
flip 8
12x50m all out sprints
6 squats on odd #s
Travel 25m
Bob back to wall
Water polo

6/10/2014
500m warm up
8x200m, freestyle breathing
exercise
3-5-7-3 no fins
3-5-7-3 no fins
3-5-5-3 no fins

3-5-5-3 no fins
3-5-7-3 fins
3-5-7-3 fins
9-7-5-3 fins
Head out of water
Skill work 30 mins
6/11/2014
800m warm up
200 kick
200 drill 1
200 drill 2
200 sidestroke fins
1000m out test timed fins
15:45
200m kick on back
450m PST timed no fins
8:30
Skill work 30 mins
6/12/2014
300m warm up
Station Day (20mins each
station):
1 Elastic Cord Swimming
50 count ss, 1 min fs
2 Parachute with fins,
1080m
3 Skill Work
4 Brick treading drill
1min
Jump off tower
6/13/2014
500m warm up
2000m side stroke with fins
16:10 1000m split
32:28 final time
100m travel by bobbing
100m travel
Skill work 30 mins

6/16/2014
Did not record

6/17/2014
500m warm up
1000m CSS fins 15:18
200m kick on back
6x100m CSS no fins pace work
1:52 pace
1:50 #5
1:48 #6
10x50m CSS no fins pace work
:54 pace
:52 #7-8
:50 #9
:48 #10
6/18/2014
500m warm up
22x 50m anaerobic sprints
First 14 odd 10 pushups
Last 10 odd 6 squats
150m Drill 1
100m Drill 2
100m Stroke
250m Swim w/ focus on
technique

6/24/2014
500m warm up
1000m side stroke with fins
8:20 500m split
16:25 final time
lost fin for 100m
450m side stroke no fins
8:50 final time
50m easy
800m drill swimming

6/25/2014
500m warm up
1000m side stroke with fins
7:40 500m split
15:35 final time
450m side stroke no fins
8:45 final time
50m easy
Skill work
6/26/2014
500m warm up
2x 1000m ladder (splits)
Fins and drag chute / no fins
50m 48s, 54s
100m 52s, 54s
150m 53s, 56s
200m 54s, 57s
200m 50s, 55s
150m 47s, 52s
100m 45s, 50s
50m 42s, 47s
150m buddy tow (each)
Skill work 30 mins
6/27/2014
500m warm up
1600m swim
12:30 800m split
25:01 final time
Water Polo

6/30/2014
500m warm up
2100m Ladder
50m 43s
100m 43s
150m 44s
200m 45s
250m 46s
300m 47s
300m 45s
250m 45s
200m 43s
150m 42s
100m 40s
50m 35s
Skill work

splits
splits
splits
splits
splits
splits
splits
splits
splits
splits

7/1/2014
500m warm up
100m Drill 1
300m Drill 2
300m slow swim focus on form
9x50m race pace, 20s rest
7:49 final time
50m easy
9x50m race pace, 10s rest
7:57 final time
50m easy
7/2/2014
500m warm up
Underwater Drills (width of pool)
Water Polo
7/7/2014

500m warm up
5x100 race pace, 20s rest
1:45-1:46 100s
5x100 race pace, 10s rest
1:46-1:47 100s
9x50 race pace, 15s rest
~1:48s 100s
50m easy
Skill work

51s pace
Skill work

7/8/2014
500m warm up
200m Drill 1
300m Drill 2
150m normal stroke
250m stroke focus on technique
1000m out test 16:05
(need to eat more! empty tank)

7/16/2014
500m warm up
1000m out test
7:42 split
15:23 final time
450m PST swim
8:11 final time
50m easy
300m travel/bob
150m travel, 50m bob
Skill work

7/9/2014
500m warm up
9x50m race pace, 30s rest
~:53s 50s, 7:47 final
Easy 50m
9x50m race pace, 20s rest
~54s 50s, 7:57 final
Easy 50m
9x50m race pace, 10s rest
~54s 50s, 7:57 final
Easy 50m
18 minutes of treading drill
7/14/2014
500m warm up
12x50m pace
6x50m with fins 40s
pace
6x50m slick 48-54s pace
300m buddy tow
Skill work
7/15/2014
500m warm up
10x 50m start center
50s pace
9x 50m start center

7/17/2014
500m warm up
4x200m decreasing 50s with
chute
3:15 pace per 200
100m streamline kick on back
2x4x100m
1st: chute; 1:39, 1:35,
1:32, 1:28
2nd: 1:27, 1:23, 1:22, 1:18
Drown proofing tests
7/18/2014
200m warm up
Relay races
Water polo

7/21/2014
500m warm up
1000m ladder 50, 100, 150,
200m
Fins 45s up, 41-35s
down

500m half ladder 50, 100, 150,

200m
No fins 53-57s
100m travel
Skill work
7/22/2014
500m warm up
1000m out test 15:15
450m pst 8:30
5x200m 3-5-3-7 breathing
freestyle
Skill work
7/24/2014
500m warm up
Stations:
1 Bungee
2 parachute with fins
3 Skill work
4 brick treading drill
7/25/2014
400m warm up
12x50m sprints with fins
(SS, SS, FS)x4
10x50m sprints no fins
(SS, FS) x5
Water polo

7/28/2014
1000m warm up
5x200m SS w/ fins, decreasing
5:00 intervals
3:05, 2:58, 2:52, 2:45,
2:42
10x100m SS no fins, decreasing
2x5x100m
3:00 intervals
1:56, 1:52, 1:48, 1:45,
1:40
1:58, 1:52, 1:48, 1:46,
1:42
Skill work

7/29/2014
500m warm up
5 minutes of bobbing
1000m SS with fins
7:28 500m split
14:56 final time
Drown proofing test
Fucked up mask grab
Skill work

7/30/2014
500m warm up (200m
travel/bob)
4x50m head oow freestyle
sprints
10 bobs
10x50m SS no fins
:50s pace, on the 1:30
Skill work
7/31/2014
500m warm up
450m PST
8:11 final
9x50m Race Pace on 1:30
50s 50s
Other stuff?
Skill work
8/1/2014
300m warm up
Teaching partners
Water polo
8/4/2014
600m warm up
550m of drills
350m swim focus on technique
5x100m SS w/ fins on the 2:30

1:20 pace
Skill work

Stopped due to people being

stupid
Anaerobic sprints (20 maybe?)
Done

8/12/2014
500m warm up
1000m SS with fins out test
7:30 500m split
15:12 final time
700m drills
Skill work

8/22/2014
Partner Work
Water polo

8/13/2014
500m warm up
14x50m anaerobic sprints
First 6 10 push on odds
Last 8 5 squats on odds
5x200m descending
3:15, 3:07, 3:00, 2:57,
2:57
Skill work

8/20/2014
500m warm up
9x50m Pace work on the 1:30
Held :51 pace
9x50m pace work, last 4
descending
Held :50 pace for first 5
:48, :48, :46, :47
5x100m pace work with fins
1:27-1:22, was just going
fast
Skill work
8/21/2014
Started station workout

8/25/2014
Phase 2
Skill work
Flutter Kicks
Push Ups
Arm work
Interesting day

8/26/2014
1000m Out test 15:01
More work with chief
Swim with brick, bob, etc
Flutterkicks + pushups
Swim across lanes
inbetween
8/28/2014
8x50m sprints (relay race)
Group held ~:46s pace for entire
time
Water polo
9/2/2014
500m warm up
1000m out test 14:59
200m easy on back
Drills for rest of practice
9/3/2014
500m warm up
9x50m holding pace (50s)

9x50m holding pace (50s)

descending last 4 48s,
1x 47
Underwater swimming skill work
9/4/2014
400m warm up
10x50m flutter kick with fins
Sprint 25m, easy 25m
10x50m dolphin kick with fins
Sprint 25m, easy 25m
Easy 200m on back
10x50m mix, no fins
Sprint 2 seams, easy 2
seams, sprint 2 seams
Skill work
9/5/2014
600m warm up
10x100m with fins
6x50m no fins
6x50m no fins
Skill work

9/11/2014
600m warm up
450m PST swim 8:15
Leg swim workout
Skill work
9/12/2014
1000m warm up
Other stuff?
Underwater drills

9/15/2014
500m warm up
10x50m kick with fins, sprints
2/3 sprint, 1/3 easy
dolphin odds fs evens
5x50m dolphin kick with fins,
sprints

1/3 sprint, 1/3 easy, 1/3

sprint
100m easy kick on back
5x50m freestyle kick with fins,
sprints
1/3 sprint, 1/3 easy, 1/3
sprint
9/16/2014
500m warm up
1000m Out Test 15:23
Kicking Drills
Skill Work
9/17/2014
500m warm up
3x9x50m pace work
Held :52s (focus on form)
1:30/1:15/1:20 interval
Skill work
9/18/2014
500m warm up
500m Freestyle 9:07
10x50m dolphin kick w/ fins
10x50m flutter kick w/ fins
Skill work

10/17/2014
500m warm up
1500m ss fins 23:22

10/21/2014
500m warm up
1000m Out Test 15:13
200m easy on back
5x50m 4 seam ss sprints
5x50m 3 seam ss sprints
Underwater swimming drills
Skill work