| Date |
Main Set (Click to view full details) |
| September 4, 2009 |
4x 25yd butterfly on 1:00; 8x 25yd free on 1:00; 4x 25yd flutter kick with board on 1:00; 4x 25yd free zoomer on 1:00 |
| September 3, 2009 |
8 x 200yd free on 4:30 - A3+ (above anaerobic threshold) |
| September 1, 2009 |
6x 50meter free;
2x 50 meter kick;
2x 50meter zoomer |
| August 31, 2009 |
8 x 200yd free on 3:00 - A3 (anaerobic threshold effort) |
| July 27, 2009 |
7 x 600 meter freestyle pull on 2minutes rest |
| July 24, 2009 |
8 x 200yd free on 4:30 - A3+ (above anaerobic threshold) |
| July 21, 2009 |
12 x 50yd free on 2:00 - A4 (as fast as possible) |
| July 20, 2009 |
12 x 200yd free on 2:40 |
| July 10, 2009 |
20 x 25yd free A4 (as fast as possible) on 1:00 sendoff. Also, EZ 100yd after 8th, 16th repeat |
| July 9, 2009 |
8 x 200yd free on 2:40 A1 (at aerobic threshold) |
| July 8, 2009 |
4 x 200yd free on 4:30 - A3+ (above anaerobic threshold) |
| July 7, 2009 |
8 x 200meter free - A3 (at anaerobic threshold) on 3:00 |
| June 22, 2009 |
5 x 400 meter free on 6:00 - A1 (at aerobic threshold) |
| June 17, 2009 |
30 x 50yds:
2 butterfly, 2 flutter kick with board, 1 parachute, 3 freestyle swim, 2 zoomer, 3times thru, all as fast as possible |
| June 10, 2009 |
12 x 50meter free on 2:00 A4 (as fast as possible) |
| June 9, 2009 |
8 x 200meter free on 3:00 A3 (at anaerobic threshold) |
| May 27, 2009 Evening |
2 x 200yd flutter kick with board on 4:30 |
| May 27, 2009 Morning |
8 x 200yd free on 2:30 A1 (at aerobic threshold) |
| May 20, 2009 |
3 x 200 meter kick with board on 5:00 |
| May 13, 2009 |
4 x 500yard free on 7:00 - A1 (at aerobic threshold) |
| May 12, 2009 |
20 x 25yards freestyle A4 (all-out sprint) on 1:00 |
| May 11, 2009 |
10 x 200yds A1: 3 backstroke, 1 flutter kick, 2x Then 2 backstroke |
| May 9, 2009 |
4 times thru of: (40 50s total) - all-out sprint; 1 butterfly; 2x (1 kick / 1 stationary); 4 x backstroke swimming; 1 x zoomer backstroke swimming |
| May 6, 2009 |
7 x 650 meters freestyle on approx 2.5 min rest between each |
| May 5, 2009 |
3,500 Short Course Yards |
| May 4, 2009 |
8 x 200yd free A3 on 2:40 |
| April 29, 2009 |
40 x 50meter on 2:00, with ez100 after ever 10, all-out sprints |
| April 28, 2009 |
10 x 200yd free on 3:00 - A3 (at aerobic threshold) |
| April 15, 2009 |
8 x 200yd free on 3:00 A1 (at aerobic threshold) |
| April 14, 2009-Evening |
650 meter repeats, race, 7times thru, no times taken, a3+ efforts (above anaerobic threshold) |
| April 14, 2009-Morning |
8 x 200yd free on 2:40 A3 (at aerobic threshold) |
| April 13, 2009 |
8 x 50 yd butterfly on 2:00 alternating 1 swim / 1 zoomer |
| April 9, 2009 |
30 x 50 meter free on 2:00 A4 (as fast as possible) |
| April 7, 2009 - Evening |
8 x 400 yd on 7:00 alternativing 2x thru of: 1 free / 1 zoomer / 1 stationary / 1 free |
| April 7, 2009 - Noon |
8 x 200yd free A1 (aerobic threshold) on 2:40 |
| April 6, 2009 |
8 x 50yd free on 2:00 A4 as fast as you can go |
| April 3, 2009 |
15 x 200yd free on 2:40 - A1 (aerobic threshold) |
| March 25, 2009 |
8 x 50yd freestyle A4 (all-out effort) on 2:00 |
| March 24, 2009 |
8 x 60 freestyle strokes on stationary on 20 sec rest |
| March 23, 2009 |
8 x 120 stroke repeats freestyle using stationary belt, 30 seconds rest each at Aerobic threshold |
| March 18, 2009 |
8 x 200yd teams on 4:30 |
| March 16, 2009 |
7 x 200yd kick (flutter kick with board) on 4:00 - A3+ (above anaerobic threshold) |
| March 11, 2009 |
40 x 50yd all-out sprint A4 (as fast as possible) on 1:30 |
| March 10, 2009 |
13 x 400yds A3+ - Above anaerobic threshold, all on 7:00. Altnernating 2x through (with an extra #13 all-free 400 at end) |
| March 5, 2009 |
20 x 25yd freestyle on 1:00 - A4 (all-out effort) Then, 4 x breakouts (15yd all-out sprints) on 1:00 |
| March 3, 2009 |
4 x 200yd kick (dolphin) with board on 4:30 - A3+ (above anaerobic threshold) |
| March 2, 2009 |
I swam 1,500 easy today. |
| February 28, 2009 |
6 x 200m free A1 (at aerobic pace) on 3:00 |
| February 23, 2009 |
10 x 200 yd IM (Individual Medley, or 50fly/50back/50breast/50free) on 3:00 - A1 (at aerobic threshold) |
| February 19, 2009 |
8 x 200yd kick with board - A3+ (Above anaerobic threshold) |
| February 18, 2009 |
8 x 50yd free on 2:00 - A4 (as fast as possible) |
| February 17, 2009 |
8 x 200yd free on 3:00 - A1 (at Aerobic threshold) |
| February 16, 2009 |
8 x 200 yd free A3 (at aerobic threshold) on 2:40 |
| February 12, 2009 |
5 x 400yd free A3 on 5:00 (at anaerobic threshold) |
| February 11, 2009 |
12 x 50yd free on 2:00 - A4 (as fast as possible) |
| February 10, 2009 |
5 x 500yd free on 6:30 - A1 (at aerobic threshold effort) |
| February 6, 2009 |
8 x 200 yd on 4:00 - A3+ (above anaerobic threshold) |
| February 5, 2009 |
20 x 50yd on 2:00 (with 200 ez break after 1st 10) - all A4 (all-out sprint) Each set of 10: 3 butterfly, 3 backstroke, 4 freestyle |
| February 2, 2009 |
7 x 400 yd free on 5:30 A1 (at aerobic threshold) |
| January 26, 2009 |
10 x 200 yd free on 3:00 A3 (at anaerobic threshold) |
| January 12, 2009 |
16 x 50 (1 dolphin kick, 1 fly, 1 back, 1 free, 1 flutter kick, then zoomer: fly, back, free) - 2 times through |
| January 11, 2009 |
15 x 200 meter free on 3:30 A3 effort |
| January 2-7, 2009 |
Workouts in Los Cabos, Mexico |
| December 30, 2008 |
7 x 400yd individual medley (100 fly/100back/100breast/100free) on 6:00 A1 (aerobic threshold) |
| December 29, 2008 |
8 x 400yd freestyle A1 (aerobic threshold) on 5:30 |
| December 21, 2008 |
Total distance: 2,000 yards (Short Course Yards) |
| December 19, 2008 |
6 x 400 yard freestyle on 6:00 - A1 (at aerobic threshold) |
| December 18, 2008 |
Total distance: 1,600 yards (Short Course Yards) |
| December 12, 2008 |
10 x 50 kick with board on 2:00 A4 (as fast as possible) |
| December 11, 2008 |
8 x 200yd free on 4:00 A3+ (Above anaerobic threshold) |
| December 10, 2008 |
12 x 200 yds A1 (at aerobic threshold) on 3:00 |
| December 9, 2008 |
20 x 50 yd freestyle on 2:00 - A4 (as fast as possible) |
| December 8, 2008 |
15 x 200 A3 freestyle (at anaerobic threshold) on 2:40 |
| December 5, 2008 |
12 x 50yds - A4 effort (all out) on 2:00 |
| December 3, 2008 |
8 x 200yard free on 4:00 - A3+ (above anaerobic threshold) |
| December 2, 2008 |
20 x 25yards with ez 25 in between on 1:30 sendoff, alternating 2 free, 2 backstroke - A4 effort (as fast as possible) |
| December 1, 2008 |
12 x 200 free A1 (aerobic threshold) on 2:30 |
| November 26, 2008 |
8 x 200 yd butterfly A3+ (Above anaerobic threshold) on 4:30 |
| November 25, 2008 |
12 x 50 yd free A4 (as fast as possible) from push start |
| November 24, 2008 |
8 x 200 yd free on 2:30 - A3 effort (anaerobic threshold) |
| November 19, 2008 |
6 x 200yd kick with board on 4:00 A3 (at anaerobic thresdhold) alternate 1 flutter / 1 dolphin kick |
| November 18, 2008 Evening Workout |
6 x 400yd free A3+ (above anaerobic threshold) |
| November 18, 2008 Morning Workout |
16 x 25yd free parachute (26inch parachute) on 1:30 sendoff - A4 effort (as fast as possible) |
| November 17, 2008 |
15 x 200-yard freestyle on 2:40 A1 (at aerobic threshold) |
| November 13, 2008 |
8 x 200 yard freestyle A3+ on 4:00 (above anaerobic threshold) |
| November 12, 2008 |
10 x 50 yd zoomers (red) on 2:00 - freestyle - A4 (all out effort) |
| November 11, 2008 |
15 x 100 yard backstroke A1 - aerobic threshold |
| November 10, 2008 |
10 x 200 yard freestyle on 2:40 A3 effort (at Anaerobic threshold) |
| November 7, 2008 |
4 x 500 A3+ effort on 9:00 |
| November 4, 2008 |
110 x 50 flutter kick with board on 2:00 |
| November 3, 2008, 7:00am-7:30am |
112 x 200 yard freestyle on 2:30 A3 effort |
| October 31, 2008, 6:00pm-7:00pm |
12 x 200 backstroke at A1 effort (aerobic threshold) |
| October 30, 2008, 6:00pm-7:00pm |
8 x 50 freestyle on 2:00 |
| October 29, 2008 |
I did 1 x 50 yard flutter kick with board as demo for client |
| October 28, 2008, 6:00pm-7:00pm |
8 x 200 free on 4:30 A3+ (above anaerobic threshold) average time 2:14 |
| October 27, 2008, 6:45am-7:30am |
12 x 200 free, A3 effort, 2:40 sendoff, average time: 2:13 |
