Monday, February 19, 2007
Workouts at Brockport
Please call the HUB office at Brockport college for open swim times. Coach Snow has written the work outs. He is not sure if there is evening swim on Monday and Tuesday. He believes there is open swim on Saturday and Sunday. Please look for your level and night. More workouts will be to follow. Below please find Coach Snow's recommended workouts:
This practice is make your own. I have listed the yard's I want you to swim - be the coach for the day. Remember, Your swimmers need to work Not play, your swimmers have championships coming up!!! Lets see what kind of Coach you will be!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! I know a great one. YST -Means Your choice of Stroke
Workout #306 - Tuesday, 20 February 2007
Level 4 - MD
1 minutes rest between sets
Yards Set Description EGY WORK STK PACE
====== ========================================= === ==== === =====
900 3 x 300 on 5:00 DRILL/ KICK /SWIM 150 D FR 1:40
500 10 x 50 on 1:00 REV. IM 25 K/ 25S-2 YSTRK 170 K IM 2:00
1,200 3 x 400 on 6:30 IM DESC. 1-3 170 S IM 1:38
400 1 x 400 on 6:00 KICK / SWIM (WORK tURNS) 150 K FR 1:30
1,700 1x{3 x 300 on 4:15 FS - DESC. 1-3 190 S FR 1:25
{1 x 200 on 3:30 CHOICE - 150 S YST 1:45
{3 x 200 on 4:15 1ST STROKE (NO fREE) 190 S YST 2:08
400 1 x 400 on 6:00 COOL DOWN - FREE DRILLS 140 S FR 1:30
7:06 PM 5,100 Yards - Stress Value = 171
Workout #300 - Monday, 19 February 2007
Level 2 - MD
2 minutes rest between sets
Yards Set Description EGY WORK STK PACE
====== ============================================== === ==== === =====
1,050 1x{1 x 100 on 2:00 FREE- Build UPx25 150 S FR 2:00
{10 x 75 on 1:20 Free -DRILL / KICK/ FS DPSx25 150 D FR 1:47
{1 x 200 on 3:30 Free BUILD (Bc3/5/7x50) 170 S FR 1:45
1,000 10x{1 x 25 on :30 Free - SPRINT (BC-5) 190 S FR 2:00
{1 x 50 on 1:00 STREAM BK/ Breast 2k1P 170 K BR 2:00
{1 x 25 on :40 FLY DRILL (R/L) 170 D FLY 2:40
400 4 x 100 on 2:30 IM - Fly Breath only 2-3 TImes 190 S IM 2:30
1,200 24 x 50 on :55 Free 190 S FR 1:50
200 1 x 200 on 4:00 Choice 140 D YST 2:00
6:55 PM 3,850 Yards - Stress Value = 157
Workout #304 - Thursday, 22 February 2007
Level 3 - MD
2 minutes rest between sets
Yards Set Description EGY WORK STK PACE
====== ======================================================== === ==== === =====
This practice is make your own. I have listed the yard's I want you to swim -
be the coach for the day. Remember, Your swimmers need to work Not play, your swimmers have championships coming up!!!
Lets see what kind of Coach you will be!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! I know a great one.
YST -Means Your chocie of Stroke
Warm UP -
800 4 x 200 on 2:30 (Dr / K / Ch / Swim ) 170 YST 1:15
1,000 20 x 50 on :55 170 S YST 1:50
Suggestion - Free Working every 5th one Stroke
1,500 3x{1 x 200 on 4:00 (drill / swim / drill / swim 170 D YST 2:00
{1 x 150 on 3:00 Swim / Kick / swim x50 170 S YST 2:00
{6 x 25 on :30 Swim - FAST 200 S YST 2:00
6:33 PM 3,300 Yards - Stress Value = 131
Workout #301 - Tuesday, 20 February 2007
Level 2 - MD
2 minutes rest between sets
Yards Set Description EGY WORK STK PACE
====== ===================================================== === ==== === =====
800 1x{8 x 25 on :35 FREE - DRILLS 150 D FR 2:20
{8 x 25 on :35 Breast Drill - 150 D BR 2:20
{8 x 25 on :35 Back Drill - No Hand Wave 170 D BK 2:20
{8 x 25 on :35 Fly Drill 2/2 Breathing 170 D FLY 2:20
800 1x{10 x 50 on :55 Free 190 S FR 1:50
{1 x 200 on 5:00 Choice Kick 150 K YST 2:30
{1 x 100 on 1:45 Free (fingertip 5/5) 190 S FR 1:45
700 1x{1 x 300 on 6:00 IM (drill / kick / swim x 25) 170 D IM 2:00
{3 x 100 on 1:50 IM- swim fast -Desc 1-3 190 S IM 1:50
{4 x 25 on :25 Free -2 Breath ONLY 190 S FR 1:40
1,000 40 x 25 on :30 Free EVERY 5th 12.5 FLY 190 S FR 2:00
Every 5th one is FLy swim 12 1/2 fast No Breath the rest / Free
6:45 PM 3,300 Yards - Stress Value = 153
Note – Do not breath out of turns and or Starts. Your streamlines shoutld be tight and fast.
Workout #303 - Wednesday, 21 February 2007
Level 2 - MD
2 minutes rest between sets
Yards Set Description EGY WORK STK PACE
====== ============================================== === ==== === =====
800 4 x 200 on 4:30 1.Free 2.FRKick 3.FRDrill 4.NG 170 S FR 2:15
1,100 1x{6 x 50 on :55 Free HOLD EVEN PACE 170 S FR 1:50
{1 x 100 on 2:00 Free drill- Ftip 3 count hold 150 S FR 2:00
{6 x 50 on 1:00 Free-Hold EVEN PACE-1 170 S FR 2:00
{1 x 100 on 2:00 FREE - WRIST DRILL 150 D FR 2:00
{6 x 50 on 1:10 Free- HOLD EVEN PACE -2 170 S FR 2:20
EG.of Hold
1st group -45’s,2nd group 45’s, 3rd group 42-44’s
400 1 x 400 on 7:00 Kick -IM No Board 150 K IM 1:45
750 6x{1 x 25 on :28 Fly -2-3 Breaths only 190 S FLY 1:52
{1 x 25 on :25 Back -spin arms 190 S BK 1:40
{1 x 25 on :30 Breast- fast feet 190 S BR 2:00
{1 x 50 on :50 Free - Build up to a sprint 190 S FR 1:40
200 1 x 200 on 4:00 Choice Swim 150 S YST 2:00
6:43 PM 3,250 Yards - Stress Value = 112
Workout #307 - Monday, 19 February 2007
Level 3 - Middle Distance
2 minutes rest between sets
Yards Set Description EGY WORK STK PACE
====== ============================================== === ==== === =====
1,200 3 x 400 on 6:30 Drill/ Kick/ Swim 150 D YST 1:38
1,600 2 x 800 on 10:30 Free- 2nd faster in the first 170 S FR 1:19
2,000 1x{8 x 100 on 1:40 IM (BF-BK) 190 S IM 1:40
{8 x 100 on 1:40 IM (BK-BR) 190 S IM 1:40
{4 x 100 on 1:40 IM - 190 S IM 1:40
400 1 x 400 on 6:00 cool down ychoice 140 D YST 1:30
6:57 PM 5,200 Yards - Stress Value = 192
Workout #308 - Tuesday, 20 February 2007
Level 3 - MD
2 minutes rest between sets
Yards Set Description EGY WORK STK PACE
====== ========================================= === ==== === =====
900 3 x 300 on 5:00 DRILL/ KICK /SWIM 150 D FR 1:40
500 10 x 50 on 1:00 REV. IM 25 K/ 25S-2 YSTRK 170 K IM 2:00
1,200 3 x 400 on 6:45 IM DESC. 1-3 170 S IM 1:41
400 1 x 400 on 6:00 KICK / SWIM (WORK TURNS) 150 K FR 1:30
1,700 1x{3 x 300 on 4:30 FS - DESC. 1-3 190 S FR 1:30
{1 x 200 on 3:30 CHOICE - 150 S YST 1:45
{3 x 200 on 4:30 1ST STROKE (NO fREE) 190 S YST 2:15
400 1 x 400 on 6:00 COOL DOWN - FREE DRILLS 140 S FR 1:30
7:09 PM 5,100 Yards - Stress Value = 171
Workout #305 - Monday, 19 February 2007
Level 4 - MD
2 minutes rest between sets
Yards Set Description EGY WORK STK PACE
====== ============================================== === ==== === =====
1,200 3 x 400 on 6:00 Drill/ Kick/ Swim 150 D YST 1:30
1,600 2 x 800 on 10:30 Free- 2nd faster in the first 170 S FR 1:19
2,400 1x{10 x 100 on 1:30 IM (BF-BK) 190 S IM 1:30
{10 x 100 on 1:30 IM (BK-BR) 190 S IM 1:30
{4 x 100 on 1:30 IM - 190 S IM 1:30
400 Cool Down – Your Stroke Dr/Kick x50
6:49 PM 5,600 Yards - Stress Value = 216
This practice is make your own. I have listed the yard's I want you to swim - be the coach for the day. Remember, Your swimmers need to work Not play, your swimmers have championships coming up!!! Lets see what kind of Coach you will be!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! I know a great one. YST -Means Your choice of Stroke
Workout #306 - Tuesday, 20 February 2007
Level 4 - MD
1 minutes rest between sets
Yards Set Description EGY WORK STK PACE
====== ========================================= === ==== === =====
900 3 x 300 on 5:00 DRILL/ KICK /SWIM 150 D FR 1:40
500 10 x 50 on 1:00 REV. IM 25 K/ 25S-2 YSTRK 170 K IM 2:00
1,200 3 x 400 on 6:30 IM DESC. 1-3 170 S IM 1:38
400 1 x 400 on 6:00 KICK / SWIM (WORK tURNS) 150 K FR 1:30
1,700 1x{3 x 300 on 4:15 FS - DESC. 1-3 190 S FR 1:25
{1 x 200 on 3:30 CHOICE - 150 S YST 1:45
{3 x 200 on 4:15 1ST STROKE (NO fREE) 190 S YST 2:08
400 1 x 400 on 6:00 COOL DOWN - FREE DRILLS 140 S FR 1:30
7:06 PM 5,100 Yards - Stress Value = 171
Workout #300 - Monday, 19 February 2007
Level 2 - MD
2 minutes rest between sets
Yards Set Description EGY WORK STK PACE
====== ============================================== === ==== === =====
1,050 1x{1 x 100 on 2:00 FREE- Build UPx25 150 S FR 2:00
{10 x 75 on 1:20 Free -DRILL / KICK/ FS DPSx25 150 D FR 1:47
{1 x 200 on 3:30 Free BUILD (Bc3/5/7x50) 170 S FR 1:45
1,000 10x{1 x 25 on :30 Free - SPRINT (BC-5) 190 S FR 2:00
{1 x 50 on 1:00 STREAM BK/ Breast 2k1P 170 K BR 2:00
{1 x 25 on :40 FLY DRILL (R/L) 170 D FLY 2:40
400 4 x 100 on 2:30 IM - Fly Breath only 2-3 TImes 190 S IM 2:30
1,200 24 x 50 on :55 Free 190 S FR 1:50
200 1 x 200 on 4:00 Choice 140 D YST 2:00
6:55 PM 3,850 Yards - Stress Value = 157
Workout #304 - Thursday, 22 February 2007
Level 3 - MD
2 minutes rest between sets
Yards Set Description EGY WORK STK PACE
====== ======================================================== === ==== === =====
This practice is make your own. I have listed the yard's I want you to swim -
be the coach for the day. Remember, Your swimmers need to work Not play, your swimmers have championships coming up!!!
Lets see what kind of Coach you will be!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! I know a great one.
YST -Means Your chocie of Stroke
Warm UP -
800 4 x 200 on 2:30 (Dr / K / Ch / Swim ) 170 YST 1:15
1,000 20 x 50 on :55 170 S YST 1:50
Suggestion - Free Working every 5th one Stroke
1,500 3x{1 x 200 on 4:00 (drill / swim / drill / swim 170 D YST 2:00
{1 x 150 on 3:00 Swim / Kick / swim x50 170 S YST 2:00
{6 x 25 on :30 Swim - FAST 200 S YST 2:00
6:33 PM 3,300 Yards - Stress Value = 131
Workout #301 - Tuesday, 20 February 2007
Level 2 - MD
2 minutes rest between sets
Yards Set Description EGY WORK STK PACE
====== ===================================================== === ==== === =====
800 1x{8 x 25 on :35 FREE - DRILLS 150 D FR 2:20
{8 x 25 on :35 Breast Drill - 150 D BR 2:20
{8 x 25 on :35 Back Drill - No Hand Wave 170 D BK 2:20
{8 x 25 on :35 Fly Drill 2/2 Breathing 170 D FLY 2:20
800 1x{10 x 50 on :55 Free 190 S FR 1:50
{1 x 200 on 5:00 Choice Kick 150 K YST 2:30
{1 x 100 on 1:45 Free (fingertip 5/5) 190 S FR 1:45
700 1x{1 x 300 on 6:00 IM (drill / kick / swim x 25) 170 D IM 2:00
{3 x 100 on 1:50 IM- swim fast -Desc 1-3 190 S IM 1:50
{4 x 25 on :25 Free -2 Breath ONLY 190 S FR 1:40
1,000 40 x 25 on :30 Free EVERY 5th 12.5 FLY 190 S FR 2:00
Every 5th one is FLy swim 12 1/2 fast No Breath the rest / Free
6:45 PM 3,300 Yards - Stress Value = 153
Note – Do not breath out of turns and or Starts. Your streamlines shoutld be tight and fast.
Workout #303 - Wednesday, 21 February 2007
Level 2 - MD
2 minutes rest between sets
Yards Set Description EGY WORK STK PACE
====== ============================================== === ==== === =====
800 4 x 200 on 4:30 1.Free 2.FRKick 3.FRDrill 4.NG 170 S FR 2:15
1,100 1x{6 x 50 on :55 Free HOLD EVEN PACE 170 S FR 1:50
{1 x 100 on 2:00 Free drill- Ftip 3 count hold 150 S FR 2:00
{6 x 50 on 1:00 Free-Hold EVEN PACE-1 170 S FR 2:00
{1 x 100 on 2:00 FREE - WRIST DRILL 150 D FR 2:00
{6 x 50 on 1:10 Free- HOLD EVEN PACE -2 170 S FR 2:20
EG.of Hold
1st group -45’s,2nd group 45’s, 3rd group 42-44’s
400 1 x 400 on 7:00 Kick -IM No Board 150 K IM 1:45
750 6x{1 x 25 on :28 Fly -2-3 Breaths only 190 S FLY 1:52
{1 x 25 on :25 Back -spin arms 190 S BK 1:40
{1 x 25 on :30 Breast- fast feet 190 S BR 2:00
{1 x 50 on :50 Free - Build up to a sprint 190 S FR 1:40
200 1 x 200 on 4:00 Choice Swim 150 S YST 2:00
6:43 PM 3,250 Yards - Stress Value = 112
Workout #307 - Monday, 19 February 2007
Level 3 - Middle Distance
2 minutes rest between sets
Yards Set Description EGY WORK STK PACE
====== ============================================== === ==== === =====
1,200 3 x 400 on 6:30 Drill/ Kick/ Swim 150 D YST 1:38
1,600 2 x 800 on 10:30 Free- 2nd faster in the first 170 S FR 1:19
2,000 1x{8 x 100 on 1:40 IM (BF-BK) 190 S IM 1:40
{8 x 100 on 1:40 IM (BK-BR) 190 S IM 1:40
{4 x 100 on 1:40 IM - 190 S IM 1:40
400 1 x 400 on 6:00 cool down ychoice 140 D YST 1:30
6:57 PM 5,200 Yards - Stress Value = 192
Workout #308 - Tuesday, 20 February 2007
Level 3 - MD
2 minutes rest between sets
Yards Set Description EGY WORK STK PACE
====== ========================================= === ==== === =====
900 3 x 300 on 5:00 DRILL/ KICK /SWIM 150 D FR 1:40
500 10 x 50 on 1:00 REV. IM 25 K/ 25S-2 YSTRK 170 K IM 2:00
1,200 3 x 400 on 6:45 IM DESC. 1-3 170 S IM 1:41
400 1 x 400 on 6:00 KICK / SWIM (WORK TURNS) 150 K FR 1:30
1,700 1x{3 x 300 on 4:30 FS - DESC. 1-3 190 S FR 1:30
{1 x 200 on 3:30 CHOICE - 150 S YST 1:45
{3 x 200 on 4:30 1ST STROKE (NO fREE) 190 S YST 2:15
400 1 x 400 on 6:00 COOL DOWN - FREE DRILLS 140 S FR 1:30
7:09 PM 5,100 Yards - Stress Value = 171
Workout #305 - Monday, 19 February 2007
Level 4 - MD
2 minutes rest between sets
Yards Set Description EGY WORK STK PACE
====== ============================================== === ==== === =====
1,200 3 x 400 on 6:00 Drill/ Kick/ Swim 150 D YST 1:30
1,600 2 x 800 on 10:30 Free- 2nd faster in the first 170 S FR 1:19
2,400 1x{10 x 100 on 1:30 IM (BF-BK) 190 S IM 1:30
{10 x 100 on 1:30 IM (BK-BR) 190 S IM 1:30
{4 x 100 on 1:30 IM - 190 S IM 1:30
400 Cool Down – Your Stroke Dr/Kick x50
6:49 PM 5,600 Yards - Stress Value = 216
