Workout 3 (Submitted by Sue Novitsky, Head Coach of the Women's Swimming & Diving)

Workout 3

This was a Friday morning swimming practice for the middle distance – distance swimmers that we did the 3^rd week in October 2010.  On Friday morning the emphasis was short rest with the goal of establishing a smooth and flowing rhythm with the stroke.  There were two different main sets either for athletes who swim the 400IM through the 1650 and for the 200 swimmers on down.   The total yardage for the practice was 5,500 yards.

400                         Swim                                                                                                     6:00

4 X 100                  Swim                                                                                                     1:25

4 X 50                    Swim                                                                                                     40

60 Seconds Rest

300                         Kick, Build each 100                                                                         6:00

8 X 50                    25 Drill/25 Swim                                                                                50

8 X 25                    Swim, 15m burst                                                                              30

100                         Swim, Recovery

Main Set A (400IM, 500, 1000, 1650 swimmers)

40 X 50                  Swim, Free, goal hold 29 or ò                                                     40

Main Set B (200 swimmers + ò)

10 X 50                  Swim, major stroke                                                                         40 – BK

                                BK – goal 32 or ò, BR goal 35 or ò                                             45 – BR

10 X 50                  Kick, major stroke, goal hold 42 or ò                                       50

10 X 50                  Swim, major stroke (same goal times)                                    40 – BK

                                                                                                                                                45 – BR

10 X 50                  Swim, Free, goal hold 29 or ò                                                     40

Re-Group

200                         Swim, Recovery

2 X [       200         Kick, moderate                                                                                 3:45

                3 X 50    Kick                                                                                                        45

600                         Swim/Pull

Workout 2 (Submitted by Sue Novitsky, Head Coach of the Women's Swimming & Diving)

Workout 2

This was a long course practice completed by the entire team about 3 weeks into our official season in September 2004.  It was an IM workout that focuses on endurance as there was at most 60 seconds rest at certain points during the main set.  The main set also incorporates some breakout, finish and turn work to help reinforce the importance of the details.  The practice totals around 6300 meters.

300                         Swim                                                                                                     5:00

4 X 200                  Odds – IM, Kick                                                                                 4:15

                                Evens – IM, 25 Drill/25 Swim                                                       3:30

8 X 50                    IM Order, 25 Drill/25 Build                                                            55

3 Minutes Rest

4 X 25                    Swim, Fly                                                                                             40

                                Odds – 15m Burst from start

                                Evens – 15m Fast finish

200                         Kick, Fly                                                                                                                4:00

200                         Fly, 50 Swim/25 Drill/50 Swim/25 Drill/50 Swim                   3:30

150                         Swim/Pull, Fly                                                                                    2:30

100                         Swim/Pull, Fly                                                                                    1:40

4 X 50                    Swim, Fly                                                                                             55

30 Seconds to get to 7.5m mark

4 X turn                                Fly to back turn                                                                                 30

60 Seconds rest

4 X 25                    Swim, Back                                                                                         40

                                Odds – 15m Burst from start

                                Evens – 15m Fast finish

200                         Kick, Back                                                                                            4:00

200                         Back, 50 Swim/25 Drill/50 Swim/25 Drill/50 Swim                3:30

150                         Swim/Pull, Back                                                                                                2:30

100                         Swim/Pull, Back                                                                                                1:40

4 X 50                    Swim, Back                                                                                         55

30 Seconds to get to 7.5m mark

4 X turn                                Back to breast turn                                                                          30

60 Sec. Rest

4 X 25                    Swim, Breast                                                                                      40

                                Odds – 15m Burst from start

                                Evens – 15m Fast finish

200                         Kick, Breast                                                                                         4:30

200                         Breast, 50 Swim/25 Drill/50 Swim/25 Drill/50 Swim            3:40

150                         Swim/Pull, Breast                                                                            2:45

100                         Swim/Pull, Breast                                                                            1:50

4 X 50                    Swim, Breast                                                                                      60

30 Seconds to get to 7.5 meter mark

4 X turn                                Breast to free turn                                                                          30

60 Seconds Rest

4 X 150                  Swim/Pull, Free                                                                                                2:00, 2:10

4 X 50                    Swim, Free hold under 33                                                            45

8 X 100                  Odd – Swim                                                                                        10 Sec.

                                Even - Choice