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This 13th week is short due to the holiday, but most of the group is in great shape right now. Dryland training has been awesome since we added the equipment like stretch cords, med balls and jump ropes.
Dryland days have always been M/W/F/S. Reminder: Heart Rates Zone1

Another installment of my complete season of swim workouts. Enjoy!
Week #12
This week begins as recovery from a great meet. We have more qualifiers for our December A+ travel trip than ever before, and we won the meet. 85% Best times as a group!
Monday, 11/14/11
800 choice swim Z1
16x50 IM order drill on 1:00 Z1
4x400 w/ fins DPS and Underwater Works FR-BK-FR/BK-snorkel FR Z1
Good Set Next!
3x 2x50 1.fl-bk, 2.br-fr on :50 Z2
1x100 IM on 1:40
1x100 kick 50Best/50Fr on 1:50
2x 2x50 1.fl, 2.bk on :45 Z2
2x50 1.br, 2.fr on :50/:45
1x100 IM on 1:35
1x200 kick 100Best/100Fr on 3:40
1x 7x50 IM transitions on :45 Z3
1x100 IM on 1:30
1x300 kick 150best/150fr all out
200 cruise Z1
20x25 loosen with fins and paddles or kickboards Z1
200 easy
Tuesday, 11/15/11
1000 SKPS Z1
2x12x50 1-4 sailboat drill 1:10, 5-8 2P/1K Br drill 1:00, 9-12 HeadUp Single Arm catch-up 1:00 Z1
2x 3x100 Best on 1:45 Z3
6x50 Free on :45 Z3
6x50 Drills from Above Z1
200 cruise Z1
20x25 on :25 odd: non Free, even Free (dive at block end) Z3
1x300 choice kick
Wednesday, 11/16/11
400-300-200-100
1x 300 snorkel kick Z1
8x25 fish kick w/ fins- undulate! On 40 Z1
300 snorkel kick Z1
20x100 4bk,4br,3bk,3br,2bk,2br,1bk,1br. Bk on 1:25, Br on 1:40 Z1
6x200 IM with fins on 2:55 Z1
1x300—choice equipment Z1
Thursday, 11/17/11
800 choice + 200 kayak drill Z1
200 Breast MAX glide + 300 Fr w 7 UW kick every wall
1x400 IM kick
6x 12.5 dive sprint + 25 turn from middle + finish Z5
1x400 Pull (ev. 4th 25 high elbow scull) Z1
1x500 “Super 500” Z4
8x50 Fly w/ 5 press-outs every 25 Z3
8x100 kick odd 2:00, even 1:50 Z1
10 minutes of dynamic stretching (what would work at meets)
Friday, 11/18/11
300 free Z1
3x (100Br on 1:45, 50Fr kick on :50, 100Bk on 1:30, 50Fly on :45) Z1
4x 100 Best stroke drills on 2:00 Z1
125 IM (double ea stroke in IM order by round) FAST on 2:00 Z3
200 kick Z1
18x75 Main stroke (1fast, 1ez, 2f,1ez,3f,1ez)x2 Fr on 1:05, other on 1:15 Z3
200 kick Z1
50x 12.5 on :15 odd: choice, even race each other to the middle! Z4
4x200 Drill/Swim x 50 rest :10 Z1
Saturday, 11/19/11
2000 Meet Warm-Up Z1
45 minutes of Dry and Wet circuits- stretch cords, 6lb med balls, vertical; kicking, pulling , etc…
12 minutes free kick with snorkel Z1
4x200 IM on Rest :15 Z1

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week #11. Another Meet already? Yes, we keep sharpening our skills, and competition is the best way to show us and yourself what you can REALLY DO! Have fun :)

Week #11
Monday, 11/7/11
1x400 free/breast x 50 Z1
2x(100Br 1:50+100Fr K 1:00+100Bk 1:25+50Fly drill :50) Z2
8x 1x125 Free 50catchup,50 overkick,25 dps on 1:40
1x100 Primary non free Neg split on 1:45
4x50 kick w snorkel on :55 Z1
8x25 uw fins no air on :40 Z1
16x50 with fins All Out on :50 Z3
1x100 easy Z1
3x50 For time Racing starts on 3:00 Z3
1x300 easy Z1
Tuesday, 11/8/11
800 MI sw/k/dr/sw x 50 Z2-3
1x 4x50 kick-drill :55
4x100 IMorder drill/swim on 1:35
2x200 broken 400IM Neg split the 100’s on 3:10
4x50 kick-drill :55
1x400 IM fast with fins
1x300 Br with buoy kick-swim x25 Z1
12x100 kick with snorkel 4x(1:50,1:45,1:40) Z1
1x300 choice drill with fins Z1
4x50 All Out from relay exchange dive. On 3:00 Z4
1x300 social kick Z1
Wednesday, 11/9/11
800 150kick/50swim Z1
16x25 sculling drill/finger paddle drills :40 Z1
“Katie Hoff Set”:
6x 2x125 on 1:45 long & strong Z3
1x150 on 2:30 bk-br-fr
Descend 1-3 and 4-6 (150= :15-:20 better than best 200 IM)
4x50 easy kick Z1
18x100 on 1:30 Hold:3x1:15,2x1:14,1x1:13,3x1:14,2x1:13,1x1:12,3x1:13,
2x1:12,1x1:11) Z1
200easy Z1
Thursday, 11/10/11
800 100free/100IMkick Z1
800 100IM/100free kick Z1
9x50 turn transition work fl-bk, bk-br, br-fr Z1
4x start and finish work
1x600 300bk/300fr (Right hand paddle&Left fin/Left paddle & Right fin) Z1
4x25 sprints from a push Z5
12x75 on 1:15 50swim/25bk kick Z1
4x25 starts and finishes Z5
1x400 choice Z1
2x50 sprint from a dive Z5
8x75 odd IM even Bk on 1:15 Z1
Friday, 11/11/11 through Sunday 11/13/11 TXLA Meet

Time to get tough, I.M. Tough! This week is another short one due to the holiday, but we’ll make the most of it with lots of transitions, IM turns and mixed training. Be ready for whatever is thrown at you! Week #10:
Monday, 10/31/11
Halloween - Small group, mixed bag of fun sets, relays etc…
Tuesday, 11/1/11
1x400 Free on 6:00 Z1
4x100 IM kick on 1:50 Z1
2x 3x100 Free on 1:20-1:15-1:10 Z3
2x200 IM on 3:05 desc 1-2
2x50 Fly kick on 1:00 hold :45’s
4x75 fins and paddles on 1:15 Z1
8x25 uw fins no air on :40 Z1
5x200 Fast Hold zones 3 paces, intervals. Tough set Z3
4x200 Free w/ snorkel and paddles- finish the stroke on 3:00Z1
4x50 Dive Timed, All Out. Think about 100 splits Z4
1x300 easy
Wednesday, 11/2/11
300 swim, 300kick,300IM drill Z1
3x400 Back/Back-Free/Back-Fly on 5:40 Z1
8x100 Fly w/ fins Odds -4kick/1Pull Evens- Build Z1
Turns practice
1x2400 as 3x(200frK snork+400IM+200BkK)
Dives practice
Thursday, 11/3/11
400-300-200-100 Meet warm Up Z1
4x100 Bk Kick Rest:10 (25with buoy,50Regular/25with buoy) Z1
4x50 Back on 1:10 (Racing start, 15yd all out, 35 easy) Z5
4x100 Breast Kick Rest:10 (25with buoy,50Regular/25with buoy)Z1
4x50 Breast on 1:10 (Racing start, 15yd Flutter Breast Fast, 35yd easy) Z5
15x50 on :50 5x(Fl-Bk, Bk-Br, Br-Fr) Z1
4x25 dive sprint, walk back (Relay Exchange work) Z5
1x400 Free – max dps Z1
2x 1x50 For time hold 2nd 50 of 100 pace Z5
1x100 easy Z1
5x200 IM on 3:10 Z1
Friday, 11/4/11
1x600 Bk-Br-Fr x 200 Z1
4x100 IM order S-K-D-S R:10 Z1
1x400 kick with snorkel Z1
4x200 Fr/Fly, Fr/Bk, Fr/Br, Fr Z3
4x50 Easy on 1:00 Z1
12x100 R:15 Fr,Fly,Fr,Bk,Fr,Br,Fr,IM,Fr,IM,Prime,Prime. Z3
4x50 Easy on 1:00 Z1
16x50 with fins on :45 25 headup kick with streamline arms, 25 sprint finish Z3
4x50 goofing
Saturday 11/5/11
800 Free+200 IM kick+1x600 Free drill progression+1X200 IM kick Z1
10x200 IM on 2x(3:10,3:05,3:00,2:55,2:50) Z2
Great swimmers will: work on efficiency, distance of underwater kick-outs, making the intervals. I will help bring the greatness out!
1x300 easy Z1
4x200 Primary stroke on :15 rest interval Z3
1x300 easy Z1
8x50 all out mix-up strokes Z4
1x400 kick Z1

Another week of workouts, time is flying by and the big mid-season (December) meets are coming up quickly! Stay tough, stay healthy!!
Week #9
Reminder-Heart Rates: Zone1

Week #8 It's a Competition week, and we are getting in great shape!
Reminder: Heart Rates: Zone1

Hold on Tight for another Week!
Week #7....
Themes of the week: Leadership, group goals, pacing properly
Reminder: Heart Rates: Zone1

Week #6. This time of the season you begin to see repeating themes for each day of the week. Mon: Lots of Zone 1 and little Zone 2 to get going, Tues: Similar, but with a tough Z3 set, Wed: long, long sets, Thur: Sprints!, Friday: Back to Back Z3 or Z4 sets…ouch!, Sat: a mixed bag…some racing for sure!
Monday, 10/3/11
600 as 50 drill/50 choice swim
2x 6x50 Back technique (1:00)
3x100 IM K/P/K/P x 25 (2:00)
4x 1x50 (:50)
1x100 (1:40)
1x200 (3:20)
4 rounds, 1 of each stroke
1x100 for time, any stroke or IM
1x200 easy
12x75 “Run Arounds” – dive, kick underwater 10 yds, swim to wall repeat for 75yds. Odds on 1:05 Evens on 1:15 (get out at block end and run around the block into a dive)
12x25 short dog/long dog drill (:40)
Tuesday, 10/4/11
10 minutes choice swim
12x50 IM order K-D/D-S (1:00)
8x25 Partner pushing Backstroke
*TALK “Energy Zones Review” Q&A
14x50 Back on :50 All Out—Zone 3
1x200 IM drill
*30 minute session with Physical Therapist talking to team about all the shoulder Injury Prevention exercises we do.
1x300 swim
10x75 Kick strong effort (1:15)
100 easy
Wednesday, 10/5/11
10 minutes choice swim
2x (100Br on 1:45+50kick on :50+100Back on 1:30+ 50Fly on :50)
Look at TAGS Time Standards
3x 5x100 IM on 1:30 from mid-pool to work on transition turns
1x200 IM on 3:15 (add 1x200 per round, descend the last 3)
1x800 IM kick
8x50 Build a Stroke Breaststroke drills
Thursday, 10/6/11
400-300-200-100
40x25 w/ fins 10 of each: 2x ( R arm / L arm / underH20 / Technique / Fast) :30-:30-:40-:20-:30
1x 10x25 Kick :45 10yds easy, 15 yds all out!!
1x400 Free kick
10x25 Pull (:45) 10ez/15F
1x400 Pull DPS (small paddles)
8x100 Free on 1:20 descend 1-4, 5-8
2x400 Free 1st one: wear Right hand paddle and Left fin, 2nd one: wear Left paddle and Right fin
Friday, 10/7/11
1x800 MI S-K-D-S x 50
8x50 Kick Swim w/ snorkel (1:00)
Chase 50’s: 4 swimmers per lane ~10x50 All Out on ~ 1:10,
After the turn you always get chased by a swimmer waiting at the wall..
1x 8x25 fish kick with fins- big undulation (:35)
8x25 fish kick fast! No air (:40)
7x150 on 2:30 50 fly/50bk/50free Race every other turn (10 yards out)
1x200 easy
Chase 50’s ~7x50’s (~1:10)
4x200 IM kick on 3:40
Saturday, 10/8/11
12 minutes choice
8x50 K/S with snorkel
8x25 E/F on :30
1x200 easy
*Test Set- 3x300 Free Best Effort on 5:00. Record times and splits, publish averages
1x200 Backstroke
6x100 kick 50no free/50 free (1:50)
Relays, partner pulling

Here we go! Week #5 of Training right here:

Week #5 – After dryland we have a discussion about the meet. I was proud of the swimmers, and encouraged by the racing efforts and team spirit. We still have lots of mistakes to work on before championship season, though. Overall it’s going to be fun- especially for those who are eating up the energy zone training, and coming to practice with a skill-building focus.
Monday, 9/26/11
1x1000 Freestyle cruise, DPS Z1
4x(100Br on 1:45+50kick on :50+100Back on 1:40+ 50Fly on 1:00) Z1
8x200 on 3:10 Speedplay – x25’s: 1fast/4easy, 1fast/3easy, 1fast/2easy, 1fast/1easy (repeat. 200 #5 same as #1: 1fast/4east…) OK to mix in primary strokes or IM Z2
5x300 snorkel and fins . x100: sailboat drill / dolphin kick / short dog paddle Z1
100 easy
Tuesday, 9/27/11
800 Free Z1
8x25 kick IMorder (:40) Z1
1x: 100Kick, 200IMswim, 2x100Kick, 2x200IM, 3x100Kick, 3x200IM
Kick: choice on 1:50, Drill/Swim x 25 (coach’s call on the drills used) on 3:20
“Resistance/Assistance” Speed set: (Don’t remember where I got this set- FloSwimming probably ) Z4
Everything is sprint. Break into two groups, taking turns on each set. Lots of rest. Fast is Fun!
3x: 1x25 with buoy at ankles
1x25 no equip.
1x25 with fins
1x50 with fins and paddles
3x: 1x37.5 dive sprint
1x25 in&out turn
1x12.5 finish
3x: 1x25 dive fins
1x25 headup fins
1x50 fins and paddles
8x50 cool down Z1
Wednesday, 9/28/11
500-400-300-200-100 meet warm up Z1
6x50 breast streamline drill (1:05) Z1
3x100 IM descend 1-3 (1:45) Z1
4x200 Pull descend 1-4 (3:00) Z1
12x100 Bk-Brx50 (1:35 or 1:45) work on back-to-breast transition- build! Z1
2x400 Free negative split (6:00) Z1
3x300 Kick 1. Free w/ snokel 2. Br with board 3. Fish kick Z1
30 bobs
Thursday, 9/29/11
1x800Free Z1
3x(100Br on 1:45+50kick on :50+100Back on 1:40+ 50Fly on 1:00) Z1
1: 1x400 (75kick 25 scull) Z1
6x25 all out with fins (:50) Z5
1x400 (75Bk kick 25 kayak) Z1
6x25 all out with fins (:50) Z5
1x400 (75Br kick 25 Br pull no buoy) Z1
6x25 all out breast with fins and flutter kick Z5
12x75 odd: Fly-Bk-Br (1:20) Even: Free 1:15 Z1
6 minutes of vertical kick various speeds, strokes. Keep dolphin kick narrow and core-driven Z1
1x200 cool down
Friday, 9/30/11
1x400Free Z1
2x200IM drill/swim Z1
12x25 Fly and Back drills lots of technique teaching Z1
30x25 Fly swim on :30 (every 9th and 10th with fins) Z1
30x100 1-10 snorkel kick (1:50), 11-20 IM swim (1:35), 21-30 Free (1:25) Z2
1x300 easy
Saturday, 10/1/11 (All Zone 1)
400 free, 400 IM drill
16x25 Kick/Drill
5x100 IM (1:30) desc 1-4, 5 easy
8x75 kick odd:choice 1:30, even: free 1:15
1x3200 “IM TOUGH” (as follows- Key: 1=50, 2=100)
1fl-1fl-2bk-1fl-2bk-2br-1fl-2bk-2br-2fr-
…1bk-1bk-2br-1bk-2br-2fr-1bk-2br-2fr-2fl-
…1br-1br-2fr-1br-2fr-2fl-1br-2fr-2fl-2bk-
…1fr-1fr-2fl-1fr-2fl-2bk-1fr-2fl-2bk-2br
50 bobs

What are the Z’s for?
Zone 1: Long, cruising swims or warm-ups and cool-downs. Low heart rates (150 bpm and less). Distance swims or technique-work on an interval. This isn’t necessarily easy swimming, but better described as “long and strong”. (1x2000 or 30x75’s)
Zone 2: This is your “threshold” zone. Swimming in this zone builds stamina and endurance- the makings of a great swimmer. You don’t have much rest and the HR should be 150-170. (10x200’s, 20x100’s)
Zone 3: Interval training. Swimming in this zone prepares you for race paces, making you tough to beat! Youmust focus on DPS, underwater kicks, and other parameters without losing speed. HR goes up to 170’s-180’s. You will be sore and tired!! (12x100’s on 1:20 or 20x50’s on :45)
Zone 4: The anaerobic training is all about PAIN TOLERANCE. Thankfully, you get more rest! HR of 170-180’s. This zone is predominantly used during the competition phase of the season. (6x50’s on 3:00)
Zone 5: This is your 100% best effort! Training in this zone is designed to get you to the wall fast at the end of a race. HR can be from 130-180 depending on the set. (8x25’s on 2:00)
The sets above have been used with swimmers between the ages of 11-14 years. Sources: Dr. Genadijus Sokolova and Super Sport Systems llc