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WORKOUTS FOR OCTOBER , 2001

A note from the coach on intervals
The intervals here are based on using the 25 yard course, and are suggested only. You are free to adjust these, but are encouraged to be consistent in your adjustments. For example, if the suggested intervals descend, then your adjusted intervals should also descend, etc.

October 28         lanes 1-2-3

300 swim, 100 kick
6X150 free @ 2:45 ez, moderate, fast - repeat
6x50 kick with 15 sec rest
4x100 reverse IM @ 2
3X50 fly (25 left, 25 right) @ 1min
6x75 (25 dolphin under water, 50 free) @ 1:15
4x50 fly/free @ 1min
4x50 breast    25 drill/25 swim @ 1:10
6x100    50 breast/50 free @ 2
6x100 stroke kick @ 2
4x50 back drill @ :55
4x50 back @ 1 min
4x100 choice @ 2
(Total Yardage is 5000)

October 28         lanes 4-5-6

300 swim, 100 kick
6X150 free @ 3 ez, moderate, fast - repeat
6x50 kick with 20 sec rest
4x100 IM @ 2:10
3X50 fly (25 left, 25 right) @ 1:15
6x75 (25 dolphin under water, 50 free) @ 1:30
4x50 with fins 25 fly/25 free @ 1:10
4x50 breast    25 drill/25 swim @ 1:15
4x100    50 breast/50 free @ 2:15
4x100 kick @ 2:10
4x50 with fins 25 right/25 left back drill @ 1:10
4x50 with fins back @ 1 min
4x50 with fins 25 dolphin on back/25 ez choice @ 1:10
(Total Yardage is 4100)

October 24         lanes 1-2-3

200 ez
2X 150 (50swim, 50 drill, 50 swim) @ 3
2x350 (25 ez, 25 hard, 25 ez, 50 hard, etc.) min between
2x50 fast @ 2
2X 150 (50swim, 50 drill, 50 swim) @ 3
2x350 (25 ez, 25 hard, 25 ez, 50 hard, etc.) min between
1x100 fast
12x50    3x(3 kick @ :55, 1 ez min)
2x    (2x75 less 1 stroke per lap @ 1:45, 4X25 fast @ :20)
6x25 worst stroke @ :45
(Total Yardage is 3650)

October 24         lanes 4-5-6

200 ez
2X 150 (50swim, 50 drill, 50 swim) @ 3:15
350 (25 ez, 25 hard, 25 ez, 50 hard, etc.) min between
2x50 fast @ 2
2X 150 (50swim, 50 drill, 50 swim) @ 3
2x350 (25 ez, 25 hard, 25 ez, 50 hard, etc.) min between
1x100 fast
12x50    3x(3 kick @ 1:05, 1 ez min)
2x    (2x75 less 1 stroke per lap @ 1:50, 4X25 fast @ :30)
6x25 worst stroke @ :45
(Total Yardage is 3300)

October 21         lanes 1-2-3

2X (150 swim, 50 6 beat roll, 75 stroke)
4x50 drill IM order @ 1 :05
4x50 swim IM order @ 1:05
8x75 kick @ 1:30
100 ez
5x100 @ 1:25
500, 2 min rest
3x100 @ 1:20
400, 2 min rest
6x25 sprint kick @ :45
4x75 pull @ 1:15
8x50 drill/swim @ 1:05
(Total Yardage is 4200)

October 21         lanes 4-5-6

2X (150 swim, 50 6 beat roll, 75 stroke)
4x50 drill IM order @ 1 :15
6x75 kick @ 1:45
100 ez
5x100 @ 1:40
500, 2 min rest
3x100 @ 1:35
300, 2 min rest
6x25 sprint kick @ :45
4x50 pull @ 1:00
6x50 drill/swim @ 1:15
(Total Yardage is 3550)

October 17         lanes 1-2-3

300 swim
S    4x25 @ :30
K    4x75 @ 1:45
I    4x100 @ 2
P    4x150 @ 2:30
S    4x200 @ 2:50
50 EZ
S    4x200 @ 2:45
K    4x150 @ 2:45
I    4x100 @ 2
P    4x75 @ 1:20
S    4x25 @ :40
(Total Yardage is 4700)

October 17         lanes 4-5-6

200 swim
S    4x25 @ :30
K    4x75 @ 1:45
I    4x100 @ 2:10
P    4x150 @ 2:45
S    4x200 @ 3:10
50 EZ
S    4x150 @ 2:45
K    4x125 @ 2:30
I    4x100 @ 2:10
P    4x75 @ 1:30
S    4x25 @ :40
(Total Yardage is 4300)

October 14         lanes 1-2-3

400 swim, mix it up
6x50 kick @ min
300    25 swim/50 drill (stroke, choice)
6x50 kick @ :55
3x300 pull @ 4:20
6x50 kick @ :50
25 EZ, 50 EZ, 75 EZ
6x100 free @ 1:25
25 EZ
6x100 stroke @ 2 min
25 EZ
6x100 free @ 1:35
(Total Yardage is 4500)

October 14         lanes 4-5-6

300 swim, mix it up
4x50 kick @ min
300    25 swim/50 drill (stroke, choice)
4x50 kick @ min
3x200 pull @ 3:15
4x50 kick @ min
25 EZ, 50 EZ, 75 EZ
6x100 free @ 1:40
25 EZ
4x100 stroke @ 2:10
25 EZ
6x100 free @ 1:50
(Total Yardage is 3600)

October 10         lanes 1-2-3

100 swim, 100 kick, 100 pull, 50 drill - 2X through continuously
12x50 @min     IM order kick (3Xfly, etc.)
500 swim, build from slow to fast (don't compromise stroke length for fast turnover rate)
10x200 free @ 2:50      moderate to fast, descend 1-5 & 6-10
8x50     25 no breath/25 back @ 1 min
(Total Yardage is 4200)

October 10         lanes 4-5-6

100 swim, 100 kick, 100 pull, 50 drill - 2X through continuously
12x50 @ 1:05     IM order kick (3Xfly, etc.)
400 swim, build from slow to fast (don't compromise stroke length for fast turnover rate)
8x200 free @ 3:10 (or 20 seconds rest)      moderate to fast, descend 1-4 & 5-8
8x50     25 no breath/25 back @ 1 min
(Total Yardage is 3700)

October 3         lanes 1-2-3

400 swim/ 200 IM kick
6x100 @2     kick between flags, swim into turns hard and 3 strokes out
6x50 @min     25 head above surface, 25 back
6x50 @:50     choice no free
6x100 @2     kick
12x100         (3x1:45, 1xmin, 3x1:40, 1x min, 3x1:35, 1xmin)
6x100 pull @1:45
6x50     odd drill @1:05, even choice @1 min
(Total Yardage is 4500)

October 3            lanes 3-4-5

400 swim/ 200 IM kick
4x100 @2:15        (kick between flags, swim into turns hard and 3 strokes out
4x50 @1:15         25 head above surface,25 back
6x50 @min   choice, no free
6x100 @2:10   kick
8x100       (3x1:55, 1xmin, 3x1:45, 1xmin)
6x75 pull   @1:45
6x50    odd drill @min, even choice

October 7         lanes 1-2-3

300 choice
200 kick   (100 dolphin, 100 back)
300 IM order   (50 drill/50 swim X 3)
200 kick  (100 breast, 100 free)
300 swim  (100 catch-up, 100 IM, 100 catch-up)
6x100    (50 /6 beat rool kick, side/back/side) @1:50
5x200 @3    (50hard/150 ez, 100 hard/100ez, 150 hard/50 ez, 200 kick ass, 200 ez)
10x50    25 kick/SPRINT KICK hands out front (do breast pull) @ 1 min
4x100 no breath (only kidding) at least every 4    @2
(Total Yardage is 3800)

October 7         lanes 4-5-6

200 choice
200 kick   (100 dolphin, 100 back)
300 IM order   (50 drill/50 swim X 3)
200 kick  (100 breast, 100 free)
300 swim  (100 catch-up, 100 IM, 100 catch-up)
4x100    (50 /6 beat rool kick, side/back/side) @2
4x200 @3:20    (50hard/150 ez, 100 hard/100ez, 150 hard/50 ez, 200 kick ass)
100 ez
6x50    25 kick/SPRINT KICK hands out front (do breast pull) @ 1:10
4x100 no breath (only kidding) at least every 4    @2:10
(Total Yardage is 3200)