WU-
4x{
2 x 125 free – 1:50
4 x 25 – 4d/1u fly – :30

Set 1-
3x{
6 x 50 – 1:00 – max effort – #1 from blocks
6 x 100 – 1:20 – hold best fast pace

Set 2-
1 x 300 ez
8 x 25 – 1:30 – max from blocks

4,600 Yards

Distance Group

WU-
20 x 100 – 3 on 1:20/1 on 1:25 – 10 yard burst off each wall

Set 1-
4x{
4 x 50 – ez/max by 50 – :50
1 x 400 – fast – get SC – 5:30
2 x 50 – race – paddles – :45
1 x 200 – fast – SC = half the 400 or better – 2:45

Set 2-
1 x 200 ez
1 x 1000 – alt. 100 fly kick on back with arms at side/100 back with paddles

6,800 Yards

I already feel faster Daddy.

WU-
16 x 75
odds – fly/ba (25 drill/50 swim) – 1:05
evens – br/fr (50 drill/25 swim) – 1:10

Set 1-
3x{
3 x 300 – 3:55 – #1 B+P, #2 Buoy Only, #3 B+P

Set 2-
3 x 400 – 5:10 – descend
3x{
3 x 150
Round 1 – 50 fast/50 ez drill/50 fast – 2:10
Round 2 – 25 fast/25 ez drill – 2:15
Round 3 – fast – 1:45

Set 3-
1 x 1000 – 100 fly kick on back fast – arms at side/100 breast with paddles sprint – 18:30
1 x 150 WD

7,600 Yards

WU: w/ sleeves
  1 x 600 every 4th length 2 breaths/length
  2 x {
    8 x 50 desc 1-4, 5-8 on :50
    2 x 100 DPS fast 1:25

Set 1:
  3 x {
    4 x {
       2 x 50 sprint :40
       1 x 75 ez 1:10
    1 x 200 pull w/ buoy/paddles on 3:00
    1 x 100 max on 1:40

Set 2:
  2 x 500 on 1:00 rest
    #1 – build by 100 count strokes
    #2 – fast hold specific stroke count

6,200 yards

Stroke Group:

WU:
 2 x 400 IM :10 rest
  #1 – 50 drill/50 swim
  #2 – build
 8 x 25 sprint choice :30

Set 1:
3x
  4x {
    2 x 50 fast :50
    1 x 75 free 1:05
  3 x 100 desc to max 1:40
Round 1 = fly
Round 2 = back
Round 3 = breast

4,000 yards

Set 1-
3x{
4 x 100 – 1:20 (hold sub 1:10)
1 x 50 ez – 1:00
2 x 200 – 2:40 (hold sub 2:25)
1 x 50 ez – 1:00

Set 2-
1 x 2000 Indian Swim (3 swimmers per)

5,100 Yards

Stroke Group
WU-
8 x 50 – :55 – 6 fly kicks uh20 on stomach/1 breath/5 fly kicks on stomach uh20/1 breath…per 25
8 x 50 – same as above but fly kicks are on back

Set 1-
4x{
4 x 150 – 2:20 – IMO by round
25 R/L / 100 build /25 R/L

Set 2-
1 x specialty for time

Distance Group
WU-
4 x 100 kick – 1:45
1 x 800 – sleeves – perfect
8 x 50 – Stroke count calibration – :45

Set 1-
72 x 100 (1:30r between each
alt. 8 x 100 @ 100% sc, 8 x 100 @ 90% sc – all on :05r

8,800 Yards

Stroke Group
WU-
4 x 100 kick – 1:35
1 x 800 – sleeves – perfect
8 x 50 – desc. 1-4, 5-8 on :45 – sleeves

Set 1-
first two rounds with sleeves
6x{
1 x 100 from blocks*
8 x 25 – blast to midpool – :10 stomach scull – blast to wall – :40*
1 x 150 fly – 25 R/L – 100 build – 25 R/L – 1:55
1 x 200 free pull – buoy – 2:40
2 x 75 – odd rounds – :55/even rounds :50*
*odd rounds fly/even rounds free

6,400 Yards

To the swimmer, the clock is either a best friend or worst enemy. A swimmer already has to do so much math in their head for splits, stroke counts, pulse rates, etc….coaches are not making it any easier.

For the beginning swimmer, or the veteran swimmer who is just to lazy to want to do the math, I have created handy flash cards for practicing the clock as well as a handy “hand” clock for practicing your own scenarios. Feel free to download the cards below and distribute to anyone you want! If you want to contribute scenarios to me I will post them in the next iteration and give you full credit! If you come up with a cool way to use them, let me know! I will post it here. In the next week or so I will be posting a new SET that West Side will be doing with the cards.

Flash Cards 20 Pack Vol. 1 (pdf) (updated at 3:55pm on 3/6/10)I will be adding more in the near future.
Hand Clock (pdf)

Coaches: Cut out the cards, bend them in half and test your swimmers on deck!!
Swimmers: Cut out the cards, bend them in half and test yourself. Draw the hands on the clock as you need to at home!

Good luck!!

-Coach Nate

OW Group
WU-
1 x 800 – BP of 3/5 – strong pace

Set 1-
3x{
4 x 400 – descend on 6:00
2 x 200 – paddles – max – 2:50

6,800 Yards

MD Group
WU-
5 min. vertical kick
8 x 50 – waterfall – 2 normal pace/2 with 2 breaths down and 3 breaths back/2 no breathing first 10 strokes off each wall/2 sprint
4 x 50 – waterfall – fast and perfect

Set 1-
6x{
1 x 75 – max – :05r
1 x 25 – perfect hard – :05r
1 x 200 – paddles – fast – breathing every 5 – :05r

1 x Super 500

6x{
1 x 75 – max – :05r
1 x 25 – perfect hard – :05r
1 x 200 – paddles – fast – breathing every 5 – :05r

1 x Super 500

Set 2-
1 x 500 – 200 @ 100 % SC/100 @ 70% SC/100 @ 90% SC/100 @ 100 % SC
8 x 50 – alt. 50 @ 100 % SC/50 @ 70% SC – :50
1 x 100 – 100% SC

6,200 Yards

Set 1-
2x{
6 x 125 – 100 @ 90% SC/25 @ 100% SC – 2:00
1 x 300 – 100 @ 100% SC/100 @ 70% SC/100 @ 100% SC – 4:55
1 x 200 – pull – max – 2:50

4,600 Yards

So it was only fitting that I, as Head Coach, returned the favor…

(yes I bought one for my IT department too )