MOB WORKOUTS
9/8/2010
LANE 1-2
Warm-up
150 sw / 150 k / 150 p / 150 ch
LANE 3-6
Warm-up
200 sw / 200 k / 200 p / 200 ch
ALL TOGETHER
6 x 50 Dr/Sw @ 1:40
-2x Scull - Catch
-2x Scull – Mid
-2x Scull – Finish
6 x 50 Dr/Sw
-3x Catch-up
-3x Double Scull
SET
Lane 1 & 2
3 x 200 Fr @ 1 min. Rest
100 Fr/ch by 25 @ 1 min. Rest
50 Kick @ 1 min. Rest
200 Cool Down
(2150 Yards)
SET
Lane 3 - 6
3 x 300 Fr @ 1 min. Rest
200 Fr/Ch by 50 @ 1 min. Rest
100 Kick @ 1 min. Rest
200 Cool Down
(3000 Yards)
MOB WORKOUTS
9/8/2010
LANE 1-2
Warm-up
150 sw / 50 k
150 p / 50 k
150 ch / 50 k
LANE 3-6
Warm-up
200 sw / 50 k
200 p / 50 k
200 ch / 50 k
ALL TOGETHER
9 x 50 Dr/Sw @ 1:40
-3x Scull - Catch
-3x Scull – Mid
-3x Scull – Finish
6 x 50 Dr/Sw
-2x Finger Tip Drag
-2x Breath every 5
-2x 6 Kick Switch
SET
Lane 1 & 2
2 x 200 50Fr/50St @ 1 min. Rest
100 IM @ 1 min. Rest
50 Kick @ 1 min. Rest
4 x 50 Fr Pace @ 1:30
2 x 75 Kick @ 2:30
200 Cool Down
(00 Yards)
SET
Lane 3 - 6
2 x 300 LOCO @ 1 min. Rest
200 IM @ 1 min. Rest
100 Kick @ 1 min. Rest
6 x 50 Fr Pace @ 1:00 / 1:10
4 x 75 Kick @ 2:00 / 2:20
Odd: IM
Even: Ch
200 Fr PPBR
200 Cool Down
(00 Yards)
MOB WORKOUTS
7/30/2010
Warm-up
200sw / 200p / 200k
200 Fr – Breath every 5 only
300sw / 300p / 300k
200 Fr – Breath every 5 only
SET
Lane 1 & 2
Turn Drills
5 min – Red Zone Turns
5 x 50 - 2 Turn 50’s
2 x 3 min – Tread Water
5 x 50 – 7 Stroke Flip
100 Fr with Turn @ 3:10
50 Fr with Turn @ 1:30
150 Fr with Turn @ 3:50
100 Fr with Turn @ 3:00
50 Fr with Turn @ 1:25
50 EZ Stretch
200 Fr with Turn @ 4:15
150 Fr with Turn @ 3:40
100 Fr with Turn @ 2:50
50 Fr with Turn @ 1:15
50 EZ Stretch
100 EZ STRETCH
(2450 Yards)
SET
Lane 3-6
200 Fr @ 3:40 / 4:00 / 4:15
150 Fr @ 2:45 / 3:00 / 3:10
100 Fr @ 1:50 / 2:00 / 2:10
50 Fr @ :55 / 1:00 / 1:05
50 EZ Stretch
200 Fr @ 3:30 / 3:50 / 4:00
150 Fr @ 2:35 / 2:50 / 3:00
100 Fr @ 1:45 / 1:55 / 2:00
50 Fr @ :50 / :55 / 1:00
50 EZ Stretch
200 Fr @ 3:25 / 3:40 / 3:50
150 Fr @ 2:30 / 2:40 / 2:50
100 Fr @ 1:40 / 1:50 / 1:55
50 Fr @ :45 / :50 / :55
50 EZ Stretch
200 Fr @ 3:20 / 3:35 / 3:45
150 Fr @ 2:25 / 2:35 / 2:45
100 Fr @ 1:35 / 1:45 / 1:50
50 Fr @ :40 / :45 / :50
50 EZ Stretch
100 EZ STRETCH
(3400 Yards)
MOB WORKOUTS
7/26/10
Warm-up
200 sw / 200 k / 100 sw / 100 k
200 sw / 200 k / 200 sw / 100 k
SET
Lane 1 & 2
Focus on the fast 50’s
300 Free @ 6:00
1 x 50 Fast @ 1:00
2 x 50 K Recovery@ 2:00
200 Free @ 4:30
2 x 50 Fast @ 1:00
2 x 50 K Recovery@ 2:00
150 Free @ 3:30
3 x 50 Fast @ 1:00
2 x 50 K Recovery@ 2:00
100 Free @ 2:10
4 x 50 Fast @ 1:00
2 x 50 K Recovery@ 2:00
100 DR/SW cool down
(2350 Yards)
SET
Lane 3-6
Focus on the Fast 100’s
400 Free @ 6:00 / 6:30 / 7:00
1 x 100 Fast @ 1:35 / 1:45 / 2:00
2 x 50 K Recovery@ 1:20 / 1:40
300 Free @ 4:30 / 4:50 / 5:15
2 x 100 Fast @ 1:40 / 1:50 / 2:00
2 x 50 K Recovery@ 1:20 / 1:40
200 Free @ 3:15 / 3:30 / 3:45
3 x 100 Fast @ 1:40 / 1:50 / 2:00
2 x 50 K Recovery@ 1:20 / 1:40
100 Free @ 1:50 / 2:00 / 2:10
4 x 100 Fast @ 1:40 / 1:50 / 2:00
2 x 50 K Recovery@ 1:20 / 1:40
200 DR/SW cool down
(3300 Yards)
MOB WORKOUTS
7/21/2010
LANE 1-2
Warm-up
150 S.K.I.P.S
12 x 50 EZ @ 1:30
4=No Breath in Red Zone
4=1st 25 No Breath
4=under/over (1st 25 underwater)
SET
3 x 150 ch @ 2:40 / 2:50 / 3:00
4 x 25 V.S. @ :40
3 x 100 ch @ 1:50 / 2:00 / 2:20
4 x 25 V.S. @ :40
3 x 50 ch @ :50 / :55 / 1:00
4 x 25 V.S. @ :40
100 Dr/Sw cool down
( 2,650 Yards)
LANE 3-6
Warm-up
200 S.K.I.P.S
12 x 50 EZ @ 1:30
4=No Breath in Red Zone
4=1st 25 No Breath
4=under/over (1st 25 underwater)
SET
3 x 200 ch @ 3:30 / 3:45 / 4:00
4 x 25 V.S. @ :40
3 x 150 ch @ 2:40 / 2:50 / 3:00
4 x 25 V.S. @ :40
3 x 100 ch @ 1:50 / 2:00 / 2:20
4 x 25 V.S. @ :40
3 x 50 ch @ :50 / :55 / 1:00
4 x 25 V.S. @ :40
200 Dr/Sw cool down
( 3,600 Yards)
VARIABLE SPRINTS
V.S. = VARIABLE SPRINTS
#1= ½ FAST, ½ PACE
#2= ½ PACE, ½ FAST
#3= BUILD
#4= FAST!!
MOB WORKOUTS
7/16/2010
LANE 1-2
Warm-up
150’s: S-K-S-P
LANE 3-6
Warm-up
200’s: S-K-S-P
SET
Lane 1 & 2
8 X 150 @ 2:55
Fr-St-Fr by 50
8 x 100 @ 2:15
Alternate IM-Fr
8 x 50 Fr @ 1:00
PPBR
8 x 25 Fr @ 1:00
4 – Build
4 – Fast
100 Cool Down
(2,200 Yards)
SET
Lane 3 - 6
8 X 150 @ 2:30 / 2:45 / 2:55
Fr-St-Fr by 50
Alternate St – IM Order
8 x 100 @ 1:50 / 2:00 / 2:15
Alternate IM-Fr
8 x 50 Fr @ :50 / :55 / 1:00
PPBR
8 x 25 Fr @ :45
4 – Build
4 - Fast
100 Cool Down
(3,500 Yards)
MOB WORKOUTS
7/14/2010
LANE 1-2
Warm-up
150 SKIPS
LANE 3-6
Warm-up
200 SKIPS
ALL TOGETHER
10 x 25 Fr Dr @ 1:00
-4x Scull Catch
-3x Scull Pull
-3x Scull Finish
SET
Lane 1 & 2
4 x 100 Ch
50 EZ
4 x 75 Fr
50 EZ
5 x 50 Fr
50 EZ
12 x 25 VS Fr
100 EZ
(2300 Yards)
SET
Lane 5 & 6
4 x 150 Ch
50 EZ
4 x 100 Fr
50 EZ
5 x 75 Fr
50 EZ
12 x 25 VS Fr
100 EZ
(2950 Yards)
SET
Lane 3 & 4
4 x 200 Ch @ 3:30
50 EZ
4 x 150 Fr @ 2:45
50 EZ
5 x 100 Fr @ 1:50
50 EZ
12 x 25 VS Fr @ :50
100 EZ
(3450 Yards)
VARIABLE SPRINTS
V.S. = VARIABLE SPRINTS
#1= ½ FAST, ½ PACE
#2= ½ PACE, ½ FAST
#3= BUILD
#4= FAST!!
MOB WORKOUTS
7/9/2010
LANE 1-2
Warm-up
200 Choice
12 x 50 Dr/Sw by 25 @ :50/1:00
1-4: Double Scull
5-8: Catch-up
9-12: 8-kick switch
LANE 3-6
Warm-up
300 Choice
12 x 50 Dr/Sw by 25 @ :50/1:00
1-4: Double Scull
5-8: Catch-up
9-12: 8-kick switch
SET
Lane 1 & 2
3 x 300 CH @ 6:30
3 x 200 Fr @ 4:10
3 x 100 Fr @ 2:00
100 Cool Down
(2,700 Yards)
SET
Lane 3 - 6
3 x 300 CH @ 5:00 / 5:30 / 6:30
3 x 300 Fr @ 4:45 / 5:15 / 6:00
3 x 300 Fr @ 4:30 / 5:00 / 5:45
100 Cool Down
(3,700 Yards)
MOB WORKOUTS
7/7/2010
LANE 1-2
Warm-up
500 Choice
(200sw / 200k / 100p)
7 x 50 Dr/Sw by 25 @ :50/1:00
1-4: Double Scull
5-7: Catch-up
LANE 3-6
Warm-up
700 Choice
(300sw / 200k / 200p)
7 x 50 Dr/Sw by 25 @ :50/1:00
2 each stroke except Fr
SET
Lane 1 & 2
7 x 150 Fr @ 3:00
Work the turns
7 x 100 Fr @ 2:00
100 EZ
(2,700 Yards)
SET
Lane 3 - 6
1 x 700 Fr pace: 1:30 / 1:40 / 1:55
2 x 350 Fr @ 5:30 / 6:00 / 7:00
4 x 175 IM @ 3:40 / 3:50 / 4:15
(only 25 yd Fly)
7 x 100 @ 2:00 / 2:10 / 2:15
Odd: Free
Even: IM
100 Cool Down
(3,950 Yards)
MOB WORKOUTS
7/2/2010
Warm-up
200sw / 200p / 200k
200 Fr – Breath every 5 only
300sw / 300p / 300k
200 Fr – Breath every 5 only
SET
Lane 1 & 2
Turn Drills
5 min – Red Zone Turns
5 x 50 - 2 Turn 50’s
2 x 3 min – Tread Water
5 x 50 – 7 Stroke Flip
100 Fr with Turn@ 3:10
50 Fr with Turn@ 1:30
150 Fr with Turn@ 3:50
100 Fr with Turn@ 3:00
50 Fr with Turn@ 1:25
50 EZ Stretch
200 Fr with Turn@ 4:15
150 Fr with Turn@ 3:40
100 Fr with Turn@ 2:50
50 Fr with Turn@ 1:15
50 EZ Stretch
5 x 50 Dr/Sw Fr @ 2:15 / 2:30
100 EZ STRETCH
(2700 Yards)
SET
Lane 3-6
200 Fr @ 3:40 / 4:00 / 4:15
150 Fr @ 2:45 / 3:00 / 3:10
100 Fr @ 1:50 / 2:00 / 2:10
50 Fr @ :55 / 1:00 / 1:05
50 EZ Stretch
200 Fr @ 3:30 / 3:50 / 4:00
150 Fr @ 2:35 / 2:50 / 3:00
100 Fr @ 1:45 / 1:55 / 2:00
50 Fr @ :50 / :55 / 1:00
50 EZ Stretch
200 Fr @ 3:25 / 3:40 / 3:50
150 Fr @ 2:30 / 2:40 / 2:50
100 Fr @ 1:40 / 1:50 / 1:55
50 Fr @ :45 / :50 / :55
50 EZ Stretch
200 Fr @ 3:20 / 3:35 / 3:45
150 Fr @ 2:25 / 2:35 / 2:45
100 Fr @ 1:35 / 1:45 / 1:50
50 Fr @ :40 / :45 / :50
50 EZ Stretch
5 x 100 Dr/Sw Fr @ 2:15 / 2:30
100 EZ STRETCH
(3900 Yards)
MOB WORKOUTS
6/30/2010
Warm-up
200sw / 100p / 200k / 100sw
150 Fr – Breath every 3 only
300sw / 250p / 200k / 150sw
300 Fr – Breath every 3 only
SET
Lane 1 & 2
20 x 50 FR
4 @ 1:30
4 @ 1:25
4 @ 1:20
4 @ 1:15
4 @ 1:10
10 x 50 @ 1:20
1 fly
2 bk
3 br
4 fr
8 x 25, 2 each stroke @ :50
100 EZ STRETCH
(2550 Yards)
SET
Lane 3-6
20 x 75 @ 1:20 / 1:30 / 1:40
1 fr
2 br
3 bk
4 fly
4 fr
3 br
2 bk
1 fly
10 x 50 @ 1:00 / 1:10 / 1:20
1 fly
2 bk
3 br
4 fr
8 x 25, 2 each stroke @ :40 / :50
100 EZ STRETCH
(3500 Yards)
MOB WORKOUTS
6/25/2010
LANE 1-2
Warm-up
200 Free
200 Choice Pull
SET
8 x 75 Free 80%@ 1:20 / 1:30
8 x 50 Fr FAST @ :45 / 55
6 x 100 Kick @ 2:15
50 St / 50 Fr
800 – Best Time *
100 ez
(2,900 yards)
LANE 3-6
Warm-up
300 Free
300 Choice Pull
SET
12 x 75 Free 80%@ 1:20 / 1:30
12 x 50 Fr FAST @ :45 / 55
6 x 100 Kick @ 2:15
50 St / 50 Fr
1,200 – Best Time *
200 ez
( 4,100 Yards)
DRILLS
*Swimmer Courtesy: Allow people to pass. If you wish to pass a swimmer gently touch their foot and wait for the next wall. If your foot is touched by someone wishing to pass do an open turn at the next wall and allow them to pass.
*Swimmer Courtesy: Allow people to finish. Every swimmer should finish every swim. If there is more than one swimmer in your lane, please make room at the end of every swim to allow those behind you to touch the wall.
MOB WORKOUTS
6/23/2010
LANE 1-2
Warm-up
200 Free
200 Choice
SET
400 Free Pull 1min Rest
Descending by 100
4 x 100 Free @ 2:30
8 x 50 Fr Pace* @ 1:20
2 TIMES:
100 St 30 sec
4 x 25 St @ :45
100 Fr 30 sec
4 x 25 Fr FAST @ :45
100 ez
(2,500 yards)
LANE 3-6
Warm-up
300 Free
300 Choice
SET
600 Free Pull 1min Rest
Descending by 100
6 x 100 Stroke @ 2:00 / 2:15 / 2:30
12 x 50 Fr Pace* @ 1:10 / 1:20
2 TIMES:
200 St 30 sec
8 x 25 St @ :45
200 Fr 30 sec
8 x 25 Fr FAST @ :45
200 ez
( 4,200 Yards)
DRILLS
*PACE: Watch your times and make sure you maintain your “PACE”. This means each swim should take you the same amount of time.
MOB WORKOUTS
6/18/2010
LANE 1-2
Warm-up
150 S.K.I.P.S
12 x 50 EZ @ 1:30
4=No Breath in Red Zone
4=1st 25 No Breath
4=under/over (1st 25 underwater)
SET
50 Free @ 1:15
100 @ 2:30
150 @ 3:45
200 @ 4:30
150 @ 3:45
100 @ 2:30
50 @ 1:15
100 Back @ 2:50
75 @ 2:10
50 @ 1:30
25 @ 50
25 Breastroke @ 50
50 @ 1:30
75 @ 2:10
100 @ 2:50
( 2,650 Yards)
LANE 3-6
Warm-up
200 S.K.I.P.S
12 x 50 EZ @ 1:30
4=No Breath in Red Zone
4=1st 25 No Breath
4=Shooter/over (1st 25 underwater)
SET
50 Free @ 45 / 55/ 1:00
100 @ 1:30 / 1:50 / 2:10
150 @ 2:15 / 2:45 / 3:10
200 @ 3:00 / 3:40 / 4:20
200 @ 3:00 / 3:40 / 4:20
150 @ 2:15 / 2:45 / 3:10
100 @ 1:30 / 1:50 / 2:10
50 @ 45 / 55/ 1:00
25 Fly @ 40 / 50
50 @ 1:10 / 1:30
75 @ 1:40 / 2:10
100 @ 2:10 / 2:50
100 Bk @ 2:10 / 2:50
75 @ 1:40 / 2:10
50 @ 1:10 / 1:30
25 @ 40 / 50
25 Breastroke @ 40 / 50
50 @ 1:10 / 1:30
75 @ 1:40 / 2:10
100 @ 2:10 / 2:50
( 3,350 Yards)
DRILLS
SHOOTERS: An underwater 25 yard kick with zoomers done on the back using a back or fly kick and keeping the hands over the head in a streamline position.
MOB WORKOUTS
6/11/2010
LANE 1-2
Warm-up
200 Sw / 200 Pull
LANE 3-6
Warm-up
300 Sw / 300 P
SET
Lane 1 & 2
400 Fr Pace: 1:45
Maintain speed into &
Out of walls
8 x 75 Fr @ 1:50
Breathe only 3 times on last 25
8 x 75 Kick @ 1:45
2 each stroke
8 x 50 Fr @ 1:50
2-turn 50’s
2 x 50 Fr @ 2:30
25 SPRINT ALL OUT! / 25 ez
100 Cool Down
(2,600 Yards)
SET
Lane 3 - 6
600 Fr Pace: 1:25 / 1:35 / 1:45
Maintain speed into &
Out of walls
8 x 125 Fr @ 2:10 / 2:20 / 2:30
Breathe only 3 times on last 25
8 x 75 Kick @ 1:30 / 1:45
2 each stroke
8 x 75 @ 1:20 / 1:30
2 each stroke
2 x 50 Fr @ 2:00
25 SPRINT ALL OUT! / 25 ez
100 Cool Down
(3,600 Yards)
MOB WORKOUTS
6/11/2010
LANE 1-2
Warm-up
300 Sw / 200 K / 200 Pull
LANE 3-6
Warm-up
400 Sw / 300 k / 300 P
SET
Lane 1 & 2
3 x 150 IM @ 4:00 / 4:20
No Fly
3 x 150 @ 3:45 / 4:00
Fr/St/Fr by 50
3 x 150 Fr @ 3:30 / 3:45
3 x 150 Fr @ 3:10 / 3:30
Get ‘er done!!
100 Cool Down
(2,600 Yards)
SET
Lane 3 - 6
3 x 200 IM @ 3:40 / 4:00 / 4:20
3 x 200 @ 3:20 / 3:45 / 4:00
Alternate St/Fr by 50
3 x 200 Fr @ 3:10 / 3:30 / 3:45
3 x 200 Fr @ 2:50 / 3:10 / 3:30
Get ‘er done!!
200 Cool Down
(3,600 Yards)
MOB WORKOUTS
6/9/2010
LANE 1-2
Warm-up
150 SKIPS
9 x 50 Fr Dr/Sw by 25 @ 1:30
-3x Scull Catch
-3x Scull Pull
-3x Scull Finish
LANE 3-6
Warm-up
200 SKIPS
9 x 50 Fr Dr/Sw by 25 @ 1:20
-3x Scull Catch
-3x Scull Pull
-3x Scull Finish
ALL TOGETHER
SET
Lane 1 & 2
5 x 50 St
50 EZ
5 x 50 St/Fr
50 EZ
5 x 50 Fr
50 EZ
5 x 50 Fr
100 EZ
(2400 Yards)
SET
Lane 5 & 6
5 x 75 St
50 EZ
5 x 75 St/Fr
50 EZ
5 x 75 Fr
50 EZ
5 x 75 Fr
100 EZ
(3200 Yards)
SET
Lane 3 & 4
5 x 100 St @ 1:50
50 EZ
5 x 100 St/Fr @ 1:45
50 EZ
5 x 100 Fr @ 1:40
50 EZ
5 x 100 Fr @ 1:35
100 EZ
(3700 Yards)
MOB WORKOUTS
6/4/2010
LANE 1-2
Warm-up
200 Sw / 200 Pull
LANE 3-6
Warm-up
300 Sw / 300 P
SET
Lane 1 & 2
1 x 200 Fr @ 3:30
1 x 150 Fr @ 3:15
S-K-P by 50
6 x 100 Fr @ 2:05
6 x 75 @ 2:05
4-6= Fr/St/Fr by 25
6 x 50 @ 1:00 / 1:15
Alt Sw/K by 50
6 x 25 St/Fr @ :45 / :50
100 Cool Down
(2,700 Yards)
SET
Lane 3 - 6
1 x 200 Fr @ 3:00 / 3:15 / 3:30
2 x 175 Fr @ 2:40 / 2:55 / 3:15
3 x 150 Fr @ 2:40 / 2:55 / 3:15
S-K-P by 50
4 x 125 @ 2:20 / 2:35 / 2:55
Bulge IM
Alt ‘bulge’ stroke, IM order
5 x 100 Fr @ 1:40 / 1:50 / 2:05
6 x 75 @ 1:40 / 1:50 / 2:05
1-3= St/Fr/St by 25
4-6= Fr/St/Fr by 25
7 x 50 @ 1:00 / 1:15
Alt Sw/K by 50
8 x 25 St/Fr @ :45 / :50
200 Cool Down
(3,800 Yards)
MOB WORKOUTS
6/2/2010
LANE 1-2
Warm-up
200 Sw / 200 Kick / 200 Pull
6 x 50 Br Dr/Sw by 25 @ 1:00
1-3: Baby pulls (out Front)
4-6: One Over, one under
LANE 3-6
Warm-up
300 Sw / 300 Kick / 300 Pull
6 x 50 Br Dr/Sw by 25 @ 1:00
1-3: Baby pulls (out Front)
4-6: One over, one under
SET
Lane 1 & 2
8 x 75 @ 2:150
Odd=Free
Even= IM (no fly)
4 x 100 Kick @ 2:40
First 25 Breaststroke
Last 75 Choice
6 x 50 Fr @ 1:20
300 LOCO Fr/St
100 Cool Down
(2,450 Yards)
SET
Lane 3 - 6
8 x 125 @ 2:15 / 2:25 / 2:30
Odd=Free
Even=Bulge IM (50 Br)
4 x 100 Kick @ 2:20 / 2:40
First 25 Breaststroke
Last 75 Choice
6 x 100 Fr @ 1:50 / 2:00 / 2:10
500 LOCO Fr/St
200 Cool Down
(3,850 Yards)
MOB WORKOUTS
5/28/2010
LANE 1-2
Warm-up
500 Free
Alternate 50 kick/ 50 swim
6 x 50 Fr @ 1:00
Breathe every 5
LANE 3-6
Warm-up
500 Free
Alternate 50 kick/ 50 swim
6 x 50 Fr @ 1:00
Breathe every 5
SET
Lane 1 & 2
8 x 50 Free @ 1:30
Double turn
8 x 100 Free @ 2:45
Good turns
Good tight streamline
At EVERY wall!
8 x 50 Free @ 1:30
Double turn
(2,400 Yards)
SET
Lane 3 - 6
8 x 50 Fr pace @ :50 / :55 / 1:00
800 Free @ 11:20/12:00/10:30
Even Pace (1:25p) (1:30p) (1:40p)
600 Free @ 9:00 / 9:30 / 10:30
Broken @ 200’s for 10 sec
400 Free @ 6:10 / 6:30 / 7:10
Broken @ 100’s for 10 sec
200 Fr FAST! @ 2:50 / 3:00 / 3:20
8 x 50 Ch @ 1:00 / 1:10
200 Cool Down
(3,800 Yards)
MOB WORKOUTS
5/20/2010
LANE 1-2
Warm-up
200Fr / 100K / 100P / 200Ch
3 x 50 Free Dr/Sw @ 1:00 / 1:10
Russian
3 x 50 Br Dr/Sw @ 1:00 / 1:10
Double Kick
LANE 3-6
Warm-up
300Fr / 100K / 100P / 300Ch
3 x 50 Free Dr/Sw @ 1:00 / 1:10
Russian
3 x 50 Br Dr/Sw @ 1:00 / 1:10
Double Kick
SET
Lane 1 & 2
2 TIMES:
3x 100 Ch @ 2:50
4 x 50 Free @ 1:30
6 x 25 Fast! @ 1:00
Odd: Free
Even: Stroke
100 EZ Pull
100 Cool Down
(2,200 Yards)
SET
Lane 3 - 6
2 TIMES:
4 x 100 Ch @ 1:50 / 2:00 / 2:10
6 x 50 Free @ :50 / 1:00
8 x 25 Fast! @ :40
Odd: Free
Even: Stroke
100 EZ Pull
200 Cool Down
(3,300 Yards)
MOB WORKOUTS
5/19/2010
LANE 1-2
Warm-up
150 SKIPS
6 x 50 Fr Dr/Sw @ 1:30
-3x Catch-up
-3x Double Scull
LANE 3-6
Warm-up
200 SKIPS
6 x 50 Fr Dr/Sw @ 1:20
-3x Catch-up
-3x Double Scull
ALL TOGETHER
SET
Lane 1 & 2
5 x 50 St
50 EZ
5 x 50 St/Fr
50 EZ
5 x 50 Fr
50 EZ
5 x 50 Fr
100 EZ
(2250 Yards)
SET
Lane 5 & 6
5 x 75 St
50 EZ
5 x 75 St/Fr
50 EZ
5 x 75 Fr
50 EZ
5 x 75 Fr
100 EZ
(3050 Yards)
SET
Lane 3 & 4
5 x 100 St @ 1:50
50 EZ
5 x 100 St/Fr @ 1:45
50 EZ
5 x 100 Fr @ 1:40
50 EZ
5 x 100 Fr @ 1:35
100 EZ
(3550 Yards)
MOB WORKOUTS
5/14/2010
LANE 1-2
Warm-up
200 Fr
300 - 50K / 25sw
LANE 3-6
Warm-up
400 Fr
400 IM Rev Order
50K / 50sw
SET
Lane 1 & 2
4 x 100 Fr @ 2:30
4 x 100 Fr @ 2:30
Middle 25 = Stroke
4 x 100 PPBR @ 2:30
Pace, Build, Race
4 x 24 V.S. @ :50
300 LOCO Cool down
(2,100 Yards)
SET
Lane 3 - 6
400 Fr
100 IM @ 1:45 / 2:00
300 Fr
2 x 100 IM @ 1:45 / 2:00
200 Fr
3 x 100 IM @ 1:45 / 2:00
100 Fr
4 x 100 IM @ 1:45 / 2:00
8 x 50 Kick @ 1:20
2 each stroke
(3,200 Yards)
MOB WORKOUTS
5/10/2010
LANE 1-2
Warm-up
200Fr / 100K / 100P / 200Ch
LANE 3-6
Warm-up
300Fr / 100K / 100P / 300Ch
ALL TOGETHER
9 x 50 Dr/Sw @ 1:40
-3x Scull - Catch
-3x Scull – Mid
-3x Scull – Finish
SET
Lane 1 & 2
4 x 100 Fr @ 2:00 / 2:10 / 2:14
Desc. Interval by 5 sec ea.
4 x 75 @ 1:30 / 1:45
Middle 25 Stroke
6 x 50 PBR @ 1:00
Pace, Build, Race
8 x 24 V.S. @ :40
300 LOCO Cool down
(2,550 Yards)
SET
Lane 3 - 6
6 x 100 Fr @ 2:00 / 2:10 / 2:14
Desc. Interval by 5 sec ea.
6 x 75 @ 1:30 / 1:45
Middle 25 Stroke
6 x 50 PBR @ 1:00
Pace, Build, Race
8 x 24 V.S. @ :40
500 LOCO Cool down
(3,300 Yards)
MOB WORKOUTS
5/7/2010
LANE 1-2
Warm-up
200 sw / 200 k / 100 sw / 100 p
LANE 4-6
Warm-up
200 sw / 200 k / 200 sw / 100 p
Set
6 x 50 Drill/Swim by 25’s
#1-3 Freestyle
3 right/3 left
#4-6 Back
Finish Scull
10 x 50’s Kick @ 1:40
Odd-Fr
Even-Back
300 FR @ 6:00 / 7:00
200 FR @ 3:30 / 4:00
100 FR @ 2:10 / 2:30
100 DR/SW cool down
(2800 Yards)
Set
6 x 50 Drill/Swim by 25’s
#1-3 Freestyle
3 right/3 left
#4-6 Back
Finish Scull
10 x 50’s Kick @ 1:20
Odd-Fr
Even-Back
500 FR @ 7:30 / 8:20
400 FR @ 5:50 / 6:10
300 FR @ 4:00 / 4:30
200 FR @ 2:30 / 2:50
100 FR @ 1:10 / 1:20
200 DR/SW cool down
(3400 Yards)
MOB WORKOUTS
4/29/2010
LANE 1-2
Warm-up
150 SKIPS
LANE 3-6
Warm-up
200 SKIPS
ALL TOGETHER
6 x 50 Dr/Sw @ 1:30
-3x Catch-up
-3x Kick Roll
TIMED SWIM
50 FR, 100 FR, AND/OR 100 ST
9 x 50 Dr/Sw @ 1:30
-3x Scull - Catch
-3x Scull – Mid
-3x Scull – Finish
SET
Lane 1 & 2
5 x 50 Fr @ 1:20
TREAD WATER, 1min each:
4 x Flutter kick, 30 sec rest
Whip kick, 30 sec rest
Flutter kick – hands out
30 sec rest
Whip kick – hands out
30 sec rest
100 Fr, Cool down
SET
Lane 3 & 4
5 x 100 Fr @ 2:00
TREAD WATER, 1min each:
4 x Flutter kick, 30 sec rest
Whip kick, 30 sec rest
Flutter kick – hands out
30 sec rest
Whip kick – hands out
30 sec rest
200 Fr, cool down
MOB WORKOUTS
4/28/2010
LANE 1-2
Warm-up
150 SKIPS
6 x 50 Dr/Sw @ 1:30
-2x Catch-up
-2x Kick Roll
-2x Scull
LANE 3-6
Warm-up
200 SKIPS
6 x 50 Dr/Sw @ 1:20
-2x Catch-up
-2x Kick Roll
-2x Scull
ALL TOGETHER
SET
Lane 1 & 2
5 x 50 St
50 EZ
5 x 50 St/Fr
50 EZ
5 x 50 Fr
50 EZ
5 x 50 Fr
100 EZ
(2250 Yards)
SET
Lane 5 & 6
5 x 75 St
50 EZ
5 x 75 St/Fr
50 EZ
5 x 75 Fr
50 EZ
5 x 75 Fr
100 EZ
(3050 Yards)
SET
Lane 3 & 4
5 x 100 St @ 2:00
50 EZ
5 x 100 St/Fr @ 1:50
50 EZ
5 x 100 Fr @ 1:45
50 EZ
5 x 100 Fr @ 1:40
100 EZ
(3550 Yards)
MOB WORKOUTS
4/26/2010
LANE 1-2
Warm-up
300 LOCO Fr/St
200 Dr/Sw by 50
100 Kick
100 Pull
All Together
6 X 50 Drill @ 1:15
25 Tarzan / 25 Fr
SET
4 x 100 Add IM @ 2:30
300 LOCO Fr/IM
4 x 100 Free @ 2:10
6 x 50 Fr Pace @ 1:10
100 Dr/Sw Cool Down
( 2,500 Yards)
LANE 3-6
Warm-up
500 LOCO Fr/St
200 Dr/Sw by 50
100 Kick
100 Pull
All Together
6 X 50 Drill @ 1:15
25 Tarzan / 25 Fr
SET
4 x 100 IM @ 1:55 / 2:15
500 LOCO Fr/IM
4 x 100 IM @ 1:50 / 2:10
6 x 50 Fr Pace @ 1:00
4 x 100 IM @ 1:45 / 2:00
200 Dr/Sw cool down
( 3,400 Yards)
Drills
*100 ADD IM:
#1: 75 fr, 25 fr
#2: 50 fr, 25 Br, 25 fr
#3: 25 fr, 25 Bk, 25 br, 25 fr
#4: 25 fly, 25 Bk, 25 br, 25, fr
Tarzan:
Freestyle with your face out of the water. Focus on high turn-over and keeping your body high in the water.
MOB WORKOUTS
4/23/2010
LANE 1-2
Warm-up
200 sw / 200 k / 100 sw / 100 k
LANE 4-6
Warm-up
200 sw / 200 k / 200 sw / 100 k
Set
Focus on the fast 50’s
300 Free @ 6:00
1 x 50 Fr Fast @ 1:00
2 x 50 K Recovery @ 2:00
200 Free @ 4:30
2 x 50 Fr Fast @ 1:00
2 x 50 K Recovery@ 2:00
150 Free @ 3:30
3 x 50 Fr Fast @ 1:00
2 x 50 K Recovery @ 2:00
100 Free @ 2:10
4 x 50 Fr Fast @ 1:00
2 x 50 K Recovery @ 2:00
3 x (123 @ 013):
1 x 25 no breath @ 1:00
2 x 25 1 breath @ 1:20
3 x 25 2 breaths @ 1:30
125 DR/SW cool down
(2800 Yards)
Set
Focus on the Fast 100’s
400 Free @ 6:00 / 6:30 / 7:00
1 x 100 Fr Fast @ 1:35 / 1:45 / 2:00
2 x 50 K Recovery @ 1:20 / 1:40
300 Free @ 4:30 / 4:50 / 5:15
2 x 100 Fr Fast @ 1:40 / 1:50 / 2:00
2 x 50 K Recovery @ 1:20 / 1:40
200 Free @ 3:15 / 3:30 / 3:45
3 x 100 Fr Fast @ 1:40 / 1:50 / 2:00
2 x 50 K Recovery @ 1:20 / 1:40
100 Free @ 1:50 / 2:00 / 2:10
4 x 100 Fr Fast @ 1:40 / 1:50 / 2:00
2 x 50 K Recovery @ 1:20 / 1:40
3 x (123 @ 013):
1 x 25 no breath @ :50
2 x 25 1 breath @ 1:20
3 x 25 2 breaths @ 1:30
225 DR/SW cool down
(3750 Yards)
MOB WORKOUTS
4/21/2010
LANE 1-2
Warm-up
150 S.K.I.P
4 X 25 Shooters @ 2:00
8 x 50 Fr @ 1:00 / 1:15
Breathe every 5
SET
2 X 200 Free @ 3:40
1 Pull, 1 Swim
Concentrate on even steady pace.
2 X 100 Free @ 2:05
1 Pull, 1 Swim
Concentrate on speed.
4 x 100 Kick @ 2:00 with Zoomers
@ 2:35 w/o Zoomers
16 x 25, 4 each stroke @ :45
100 Dr/Sw Cool Down
( 2,600 Yards)
LANE 3-6
Warm-up
200 S.K.I.P
4 X 25 Shooters @ 2:00
8 x 50 Fr @ 1:00 / 1:15
Breathe every 5
SET
2 X 400 Free @ 6:30 / 7:00 / 7:30
1 Pull, 1 Swim
Concentrate on going Hard into and out of each turn.
2 X 200 Free @ 3:15 / 3:30 / 3:40
1 Pull, 1 Swim
Concentrate on even steady pace.
2 X 100 Free @ 1:45 / 1:55 / 2:05
1 Pull, 1 Swim
Concentrate on speed.
4 x 100 Kick @ 2:00 with Zoomers
@ 2:25 w/o Zoomers
16 x 25, 4 each stroke @ :40
100 cool down
( 3,600 Yards)
DRILLS
SHOOTERS: An underwater 25 yard kick with zoomers done on the back using a back or fly kick and keeping the hands over the head in a streamline position
MOB WORKOUTS
4/19/2010
LANE 1-2
Warm-up
500 Choice
4 X 50 Fr @ 1:10
Breathe every 5 or 7
SET
8 x 50 @ 1:30
Alternate 50 Back/50 Fr
4 x 100 @ 2:30
Alternate 100 Fr/100 Back
4 x 100 Fr Pace @ 1:45 / 2:00 / 2:10
8 x 50 Kick @ 1:15 / 1:25
No board Alternate 50 Fly/50 Fr
100 Dr/Sw Cool Down
( 2,700 Yards)
LANE 3-6
Warm-up
500 Choice
4 X 100 Fr @ 2:30
Breathe every 5 or 7
SET
10 x 50 @ 1:00 / 1:05 / 1:15
Alternate 50 Fly/50 Fr
400 IM – Broken @ 100’s for 10sec
Descend 2nd 50 of each stroke
Reset Clock
5 x 100 @ 2:00 / 2:10 / 2:20
#1 – Fly
#2 – Back
#3 – Breast
#4 – Free
#5 – IM Kick
100 Free EZ
5 x 100 Fr Pace @ 1:45 / 2:00 / 2:10
10 x 50 Kick @ 1:15 / 1:25
No board Alternate 50 Fly/50 Fr
200 Dr/Sw cool down
( 3,600 Yards)
MOB WORKOUTS
4/16/2010
LANE 1-2
Warm-up
200 sw / 200 k / 100 p / 100 IM
6 X 50 kick @ 2:00
SET
4x
Tread water: Alternate 1min inervals:
Flutter kick
Whip kick
Flutter kick – hands out
Whip kick – hands out
4 x 50 Back @ 1:20
4 x 100 Fr @ 3:00
4 x 50 Back @ 1:20
4 x 100 Fr @ 3:00
100 Dr/Sw Cool Down
( 2,100 Yards)
LANE 3-6
Warm-up
300 sw / 200 k / 200 p / 100 IM
6 X 50 kick @ 1:15
SET
3 x 50 Fly @ 1:00 / 1:05 / 1:15
3 x 200 IM @ 4:00 / 4:20 / 4:45
3 x 50 Back @ 1:00 / 1:05 / 1:15
3 x 200 IM @ 3:50 / 4:10 / 4:30
3 x 50 Breast @ 1:00 / 1:05 / 1:15
3 x 200 IM @ 3:45 / 4:00 / 4:20
150 Dr/Sw cool down
( 3,600 Yards)
MOB WORKOUTS
4/14/2010
LANE 1-2
Warm-up
125 sw / 125 k
100 sw / 100 IM
75 dr / 75 p
50 sw / 50 k
25 sw / 25 dr
6 X 50 kick @ 2:00
SET
20 x 2-Turn 50 @ 1:30
Good Streamline – each turn
300 Fr @ 5:30
200 Fr @ 4:00
100 Fr @ 3:00
50 Fr Sprint
100 Dr/Sw Cool Down
( 2,850 Yards)
LANE 3-6
Warm-up
150sw / 150 k
125 dr / 125 p
100 sw / 100 IM
75 dr / 75 p
50 sw / 50 k
6 X 50 kick @ 1:15
SET
600 Fr @ 9:00 / 9:30 / 10:00
500 Fr @ 7:30 / 8:00 / 8:30
400 Fr @ 6:00 / 6:20 / 6:40
300 Fr @ 4:40 / 4:55 / 5:10
200 Fr @ 3:20 / 3:30 / 3:45
100 Fr Sprint
150 Dr/Sw cool down
( 3,550 Yards)
MOB WORKOUTS
4/12/2010
LANE 1-2
Warm-up
150 S.K.I.P
5 x 50 FR @ 1:00
#1 – 2 Kick per Stroke
#2 – 4 Kick per Stroke
#3 – 6 Kick per Stroke
#4 – 8 Kick per Stroke
#5 – 10 Kick per Stroke
SET
10 x 50 Fr @ 1:30
50 Stretch
5 x 100 Fr @ 3:30
50 Stretch
3 x 150 Fr @ 4:00
50 Stretch
1 x 200 Strong
100 Dr/Sw Cool Down
( 2,600 Yards)
LANE 3-6
Warm-up
200 S.K.I.P
5 x 50 FR @ 1:00
#1 – 2 Kick per Stroke
#2 – 4 Kick per Stroke
#3 – 6 Kick per Stroke
#4 – 8 Kick per Stroke
#5 – 10 Kick per Stroke
SET
6 x 100 Fr @ 1:45 / 1:55 / 2:10
50 Stretch
4 x 150 Fr @ 2:30 / 2:45 / 3:00
50 Stretch
3 x 200 Fr @ 3:10 / 3:30 / 3:50
50 Stretch
1 x 300 Fr Strong Finish!
150 Dr/Sw cool down
( 3,350 Yards)
MOB WORKOUTS
3/31/2010
LANE 1-2
Warm-up
300sw, 100p, 100k, 100sw
2 x 50 front scull/ swim back
2 x 50 mid scull / swim back
2 x 50 finish scull / swim back
SET
4 x 400 fr @ 7:30
100 Dr/Sw cool down
( 2,600 Yards)
LANE 3-6
Warm-up
400sw, 300p, 200k, 100sw
2 x 50 front scull/ swim back
2 x 50 mid scull / swim back
2 x 50 finish scull / swim back
SET
4 x 500 fr
1 & 2 @ 7:30 / 8:20 / 8:45
3 & 4 @ 7:15 / 8:00 / 8:30
200 Dr/Sw cool down
( 3,500 Yards)
MOB WORKOUTS
3/31/2010
LANE 1-2
Warm-up
150 S.K.I.P
150 alternate breathing
SET
4 x 100 @ 3:00
50Bk, 25Br, 25Fr
4 x 100 FR @ 2:30
50 Pace, 25 Build, 25 Hold
2 x 200 FR @ 4:40
8 x 25 @ :45
2 each stroke
100 Dr/Sw cool down
( 2,250 Yards)
LANE 3-6
Warm-up
200 S.K.I.P
200 alternate breathing
SET
4 x 150 @ 3:00 / 3:20 / 3:40
50Bk, 50Br, 50Fr
4 x 150 FR @ 2:30 / 2:50 / 3:00
50 Pace, 50 Build, 50 Hold
2 x
200 FR @ 3:00 / 3:20 / 3:40
3x100 Fr @ 1:30 / 1:40 / 1:50
200 IM for Time
8 x 25 @ :35 / :40
2 each stroke
200 Dr/Sw cool down
( 3,800 Yards)
MOB WORKOUTS
3/29/2010
LANE 1-2
Warm-up
200sw / 200p / 200sw
3 x 50 Breathing 3, 5, 7
3 x 50 Catch-up Drill
SET
3 x 150 FR @ 3:00
50 EZ
3 x 150 FR @ 2:50
50 EZ
3 x 150 FR @ 2:40
100 Dr/Sw cool down
( 2,450 Yards)
LANE 3-6
Warm-up
300sw / 300p / 150k / 150sw
3 x 50 Breathing 3, 5, 7
3 x 50 Catch-up Drill
SET
4 x 200 FR @ 3:00 / 3:20 / 3:40
50 EZ
4 x 200 FR @ 2:50 / 3:10 / 3:30
50 EZ
4 x 200 FR @ 2:40 / 3:00 / 3:20
200 Dr/Sw cool down
( 3,700 Yards)
MOB WORKOUTS
3/26/2010
LANE 1-2
Warm-up
150 S.K.I.P.S
12 x 50 EZ @ 1:30
4=No Breath in Red Zone
4=1st 25 No Breath
4=under/over (1st 25 underwater)
SET
3 x 150 ch @ 2:40 / 2:50 / 3:00
4 x 25 V.S. @ :40
3 x 100 ch @ 1:50 / 2:00 / 2:20
4 x 25 V.S. @ :40
3 x 50 ch @ :50 / :55 / 1:00
4 x 25 V.S. @ :40
100 Dr/Sw cool down
( 2,650 Yards)
LANE 3-6
Warm-up
200 S.K.I.P.S
12 x 50 EZ @ 1:30
4=No Breath in Red Zone
4=1st 25 No Breath
4=under/over (1st 25 underwater)
SET
3 x 200 ch @ 3:30 / 3:45 / 4:00
4 x 25 V.S. @ :40
3 x 150 ch @ 2:40 / 2:50 / 3:00
4 x 25 V.S. @ :40
3 x 100 ch @ 1:50 / 2:00 / 2:20
4 x 25 V.S. @ :40
3 x 50 ch @ :50 / :55 / 1:00
4 x 25 V.S. @ :40
200 Dr/Sw cool down
( 3,600 Yards)
VARIABLE SPRINTS
V.S. = VARIABLE SPRINTS
#1= ½ FAST, ½ PACE
#2= ½ PACE, ½ FAST
#3= BUILD
#4= FAST!!
MOB WORKOUTS
3/24/2010
LANE 1-2
Warm-up
200sw / 150k / 150p / 150sw
200 IM Drill Broken @ 50’s 20sec
SET
3 x
1x100k @ 3:00
4x50 Dr/Sw @ 1:00
3x100 Sw @ 3:00
#1= Fr
#2= Bk
#3= Fr
100 Dr/Sw cool down
( 2,750 Yards)
LANE 3-6
Warm-up
300sw / 200k / 200p / 200sw
200 IM Drill Broken @ 50’s 20sec
SET
4 x
1x100k @ 2:30 / 2:45
2x100 Dr/Sw @ 2:20 / 2:40 / 3:00
3x100 Sw @ 2:20 / 2:30 / 2:40
#1= Fly/Fr
#2= Bk
#3= Br/Fr
#4= Fr
200 Dr/Sw cool down
( 3,700 Yards)
HYPOXIC
MOB WORKOUTS
3/22/2010
LANE 1-2
Warm-up
200sw / 150p / 150sw
123 @ 123 @ 30 Sec. Rest
SET
4 x 150 FR @ 3:40
3RD 50 Fast
6 x 100 FR @ 2:40
3RD 25 Fast
12 x 50 FR
4 Desc. @ 1:15
4 Desc. @ 1:10
4 @ 1:05
2 min rest with 50 EZ
1 x 50 F.A.P.
Good Streamline!
High Turnover!
Quick Turns!
100 Dr/Sw cool down
( 2,650 Yards)
LANE 3-6
Warm-up
300sw / 200p / 200sw
2 x (123 @ 013) @ 30 Sec. Rest
SET
4 x 200 FR @ 3:15 / 3:40 / 4:00
3RD 50 Fast
8 x 100 FR @ 1:50 / 2:05 / 2:20
3RD 25 Fast
16 x 50 FR
4 Desc. @ :55 / 1:05 / 1:15
4 Desc. @ :50 / 1:00 / 1:10
4 @ :45 / :55 / 1:00
4 @ :40 / :50 / :55
2 min rest with 50 EZ
1 x 50 F.A.P.
Good Streamline!
High Turnover!
Quick Turns!
100 Dr/Sw cool down
( 3,600 Yards)
HYPOXIC
123 @ 123 = 25 ONE BREATH
50 TWO BREATH
75 THREE BREATHS
MOB WORKOUTS
3/19/2010
Lane 1 & 2
Warm Up
150 SKIPS
6 x 50 Drill/Swim by 25’s
#1-3 Freestyle
3 right/3 left
Breathe every 3 or 5
Russian
#4-6 Non-FR
3 right/3left
Streamline kick on front or back
Choice drill
8 x 50 kick Odd-FR Even CH
300 FR on 6:00 or 7:30
200 FR on 3:50 or 4:50
100FR on 1:50 or 2:20
100 cool down
Total: 2,750 Yards
Lane 3-6
Warm Up
200 SKIPS
6 x 50 Drill/Swim by 25’s
#1-3 Freestyle
3 right/3 left
Breathe every 3 or 5
Russian
#4-6 Non-FR
3 right/3left
Streamline kick on front or back
Choice drill
10 x 50 kick @ 1:15 / 1:20
Odd-Fr
Even-Non-FR
500 FR on 7:30 or 8:20
400 FR on 5:50 or 6:10
300 FR on 4:00 or 4:30
200 FR on 2:30 or 2:50
100 FR on 1:10 or 1:20
100 cool down
Total: 3,400 yards
MOB WORKOUTS
3/16/2010
Warm-up
200 sw / 150 k / 200 sw / 150 p
8x 50 Dr/Sw
1-4 Fr
5-8 Bk
300 sw / 200 k / 300 sw / 200 p
8x 50 Dr/Sw
1-4 Fr
5-8 Bk
Lane 1 & 2
6 x 100 @ 2:35
Odd: Back
Even: Free
6 x 50 Kick Sprint @ 1:20
(Zoomers: 1:00)
Odd: Back
Even: Free
8 x 50 @ 1:15
Pace, Pace, Build, Race
200 Drill/P/S cool down
(2,600 Yards)
Lane 3-6
5 x 200 @ 3:30 / 4:00
1- St
2- 150st / 50 Fr
3- 100st / 100 Fr
4- 50st / 150 Fr
5 – Fr
5 x 100 K @ 2:20
(zoomers: 2:00)
1- St
2- 75 St / 25 Fr
3- 50 St / 50 Fr
4- 25 St / 75 Fr
5- Fr
5 x 100 Alt IM/Fr @ 1:50 / 2:00
200 Dr/Sw cool down
( 3,750 Yards)
Backstroke Drills
1. Side Kick 6
2. Side Kick Switch
3. One Arm
4. 3 Right/3 Left
5. Kick Roll
6. Russian
7. Fist Drill (Finger, Longhorns)
8. Spin Drill
Warm-up
Lane 1 & 2
400 SW / 300 P / 200 IM / 100 K
6 x 50 Drill/Swim by 25’s
Alternate:
Finger Tip Drag Drill
Breathe every 3 or 5
6-kick switch
50 FR @ 1:10
100 FR @ 2:20
150 FR @ 3:30
200 FR @ 4:00
150 FR @ 3:30
100 FR @ 2:20
50 FR @1:10
150 cool down
Total: 2250 Yards
Lane 3-6
500 SW / 400 P / 300 IM / 200 K
6 x 50 Drill/Swim by 25’s
Alternate:
Finger Tip Drag Drill
Breathe every 3 or 5
6-kick switch
50 FR @ :50 / :55 / 1:00
100 IM @ 1:40 / 1:50 / 2:00
150 FR @ 2:30 / 2:45 / 3:00
200 IM @ 3:20 / 3:40 / 4:00
250 FR @ 4:10 / 4:35 / 5:00
300 IM @ 4:50 / 5:00 / 5:30
250 FR @ 4:10 / 4:35 / 5:00
200 IM @ 3:20 / 3:40 / 4:00
150 FR @ 2:30 / 2:45 / 3:00
100 IM @ 1:40 / 1:50 / 2:00
50 FR @ FAST!
200 DR/SW Cool Down
Total: 3400 yards
MOB WORKOUTS
3/12/2010
Warm-up
150 S.K.I.P.S
8x 50 FR Dr/Sw
200 S.K.I.P.S
8x 50 FR Dr/Sw
Lane 1 & 2
300 I.M. no fly
Broken @ 25’s for 10 sec.
20 x 50 Fr
5 @ 1:05
5 @ 1:00
5 @ :55
5 @ :50
100 Dr/Sw cool down
(2,550 Yards)
Lane 3-6
400 I.M.
Broken @ 25’s for 10 sec.
16 x 100 Fr
4 @ 1:45 / 1:55 / 2:05
4 @ 1:40 / 1:50 / 2:00
4 @ 1:35 / 1:45 / 1:55
4 @ 1:30 / 1:40 / 1:50
200 Dr/Sw cool down
( 3,600 Yards)
MOB WORKOUTS
3/10/2010
Warm-up
150 sw / k / p
8x 50 Bk Dr/Sw
200 sw / k / p
8x 50 Bk Dr/Sw
Lane 1 & 2
5 x 50 Bk @ 1:00
25 R Arm, 25 Reg.
5 x 50 Bk @ 1:00
25 L Arm, 25 Reg.
5 x 50 Bk @ 1:00
Descending
10 x 50 Kick
Zoomers @ 1:00
Regular @ 1:20
10 x 50 Free @ :50 / 1:00
QUALITY STROKE
100 Dr/Sw cool down
(2,600 Yards)
Lane 3-6
5 x 100 Bk @ 1:50 / 2:00 / 2:10
25 R, 25L, 25 Dbl. Arm, 25 Reg.
5 x 100 Bk @ 1:45 / 1:55 / 2:05
Descending
5 x 100 I.M. @ 1:50 / 2:00 / 2:10
10 x 50 Kick
Zoomers @ :55
Regular @ 1:10
10 x 50 Free @ :50 / 1:00
QUALITY STROKE
200 Dr/Sw cool down
( 3,700 Yards)
MOB WORKOUTS
3/08/2010
Warm-up
500 LOCO – sw / k / sw / p…
8x 50 Fr Dr/Sw
750 LOCO – sw / k / sw / p…
8x 50 Fr Dr/Sw
Lane 1 & 2
6 x 50 Fr @ 1:05
Desc. 1-3, 4-6
300 K/P/S
6 x 50 Fr @ 1:00
Desc. 1-3, 4-6
300 K/P/S
6 x 50 Fr @ :55
Desc. 1-3, 4-6
200 Drill/P/S cool down
(2,600 Yards)
Lane 3-6
6 x 100 Fr @ 1:50 / 2:00 / 2:10
Desc. 1-3, 4-6
300 K/P/S
6 x 100 Fr @ 1:45 / 1:55 / 2:05
Desc. 1-3, 4-6
300 K/P/S
6 x 100 Fr @ 1:40 / 1:50 / 2:00
Desc. 1-3, 4-6
200 Dr/Sw cool down
( 3,750 Yards)
MOB WORKOUTS
3/05/2010
Warm-up
250 each: S-K-P
300 each: S-K-P
Lane 1 & 2
6 x 100 Fr Pull @ 2:30
1st 50 Breathe every 3
2nd 50 Breathe every 4 or 5
6 x 100 Kick @ 2:30
1st 25 underwater – Far as possible
4 x 100 Fr @ 2:30
8 x 25 Free Fast @ 1:00
100 DR/SW cool down
(2,650 Yards)
Lane 3-6
8 x 100 Fr Pull @ 1:50 / 2:00 / 2:10
1st 50 Breathe every 3
2nd 50 Breathe every 4 or 5
8 x 100 Kick @ 2:20 / 2:30 / 2:45
1st 25 underwater – Far as possible
4 x 100 Ch @ 2:00/ 2:10 / 2:30
4 x 100 IM @ 2:00/ 2:10 / 2:30
8 x 25 Fly Fast @ 1:00
200 Dr/Sw cool down
( 3,600 Yards)
MOB WORKOUTS
3/03/2010
Warm-up
600 Free Descend by 200
Focus: Good Technique
Smooth Turns
Tight Streamline
8 x 50 Kick Ch @ 1:10
800 Free Descend by 200
Focus: Good Technique
Smooth Turns
Tight Streamline
8 x 50 Kick Ch @ 1:10
Lane 1 & 2
FLIP TURNS
Focus: Streamline push off
With underwater kick
6 x 100 Dr/Free by 50’s
8 x 50 Bk/Free by 25
50 Stretch
8 x 50 Bk Kick
Each 25 = ½ Underwater fly kick
½ streamline at surface
100 DR/SW cool down
(2,550 Yards)
Lane 3-6
200 Fr Stretch
Count your Strokes
Swim few as possible per 25
400 Fr/Fly
Every 4th 25 = Fly
150 Stretch
4 x 100 Fr/fly by 50’s @ 2:00 / 2:15 / 2:30
100 Stretch
8 x 50 Fly/Free by 25 @ 1:00 / 1:10 / 1:15
50 Stretch
8 x 50 Fly Kick @ 1:15 / 1:30
Each 25 = ½ Underwater, ½ at surface
2 x 100 Fly!! @ 2:00 / 2:15
100 DR/SW cool down
( 3,600 Yards)
MOB WORKOUTS
3/01/2010
Warm-up
250 each: S-K-P
300 each: S-K-P
Lane 1 & 2
6 x 150 Fr Pace @ 3:00
50 EZ
6 x 100 FR Build @ 2:20
50 EZ
6 x 50 Fr Fast @ 1: 30
100 DR/SW cool down
(2,650 Yards)
Lane 3-6
6 x 200 Fr Pace @ 3:00 / 3:20 / 3:40
50 EZ
6 x 150 Fr Build @ 2:20 / 2:30 / 2:45
50 EZ
6 x 100 Fr Fast @ 1: 30 / 1:45 / 2:00
100 DR/SW cool down
( 3,800 Yards)
MOB WORKOUTS
2/24/2010
Warm-up
150 SKIPS
200 SKIPS
12 X 25 ½ Streamline Kick-underwater
½ swim
5 x 50 FR @ 1:00
#1 – 2 Kick per Stroke
#2 – 4 Kick per Stroke
#3 – 6 Kick per Stroke
#4 – 8 Kick per Stroke
#5 – 10 Kick per Stroke
Lane 1 & 2
300 - 50fr / 25 st @ 6:00
2x 200 - 25bk / 25br / 50 fr @ 4:40
100 - ch @ 3:00
100 DR/SW cool down
12 X 25 ½ Streamline Kick-underwater
½ swim
5 x 50 FR @ 1:00
#1 – 2 Kick per Stroke
#2 – 4 Kick per Stroke
#3 – 6 Kick per Stroke
#4 – 8 Kick per Stroke
#5 – 10 Kick per Stroke
Lane 3-6
400 - 50fr / 25 st @ 6:00/6:30
2x 300 - 25bk / 25br /50 fr @ 4:40/5:00
200 – IM @ 3:10/3:40
100 - ch @ 1:40/2:00
200 DR/SW cool down
MOB WORKOUTS
2/19/2010
Warm-up
400sw
300sw/pull
200 IM
100sw
400sw
300sw/pull
200 IM
100sw
SET
Lane 1 & 2
200 Fr – Breathe every 3, 5, 7, 5 by 50
4 x 4 x 100 ADD IM* @ 2:15 / 2:30 / 2:45
100 EZ
(2900 Yards)
SET
Lane 3 – 6
200 Fr – Breathe every 3, 5, 7, 5 by 50
2 x 4 x 100 ADD IM* @ 2:15 / 2:30 / 2:45
8 x 200 ADD IM** @ 3:15 / 3:40 / 4:00
100 EZ
(3700 Yards)
*100 ADD IM:
1: 75 fr, 25 fr
2: 50 fr, 25 Br, 25 fr
3: 25 fr, 25 Bk, 25 br, 25 fr
4: 25 fly, 25 Bk, 25 br, 25, fr
**200 ADD IM:
1: 175 FR, 25 FR
3: 150 FR, 50 FR
3: 125 FR, 25 BR, 50 FR
4: 100 FR, 50 BR, 50 FR
5: 75 FR, 25 BK, 50 BR, 50 FR
6: 50 FR, 50 BK, 50 BR, 50 FR
7: 25 FR, 25 FL, 50 BK, 50 BR, 50 FR
8: 50 FL, 50 BK, 50 BR, 50 FR
MOB WORKOUTS
2/17/2010
Warm-up
400 Fr / Bk / Br / Fr
50 K / 50 sw
400 Reverse IM
50 K / 50 sw
SET
Lane 1 & 2
2 x 300 Fr @ 6:30
#1 Pull
#2 Sw
Focus on Aggressive turns
4 x 150 Free @ 3:40
Alt Pull & Swim
Focus on Steady Pace
4 x 100 Fr @ 2:30
Alt Pull & Swim
Focus on speed
4 x 100 Kick @ 2:15 / 2:30
Alt Fr / Ch
4 x 50 Fr @ 1:00 / 1:15
Breathe every 5
12 x 25 @ :40
4 Fr / 4 Bk / 4 Br
100 EZ
(3000 Yards)
SET
Lane 3 – 6
2 x 400 Fr @ 6:30 / 7:00 / 8:00
#1 Pull
#2 Sw
Focus on Aggressive turns
4 x 200 Free @ 3:15 / 3:40 / 4:00
Alt Pull & Swim
Focus on Steady Pace
4 x 100 Fr @ 1:50 / 2:00 / 2:15
Alt Pull & Swim
Focus on speed
4 x 100 Kick @ 2:15 / 2:30
Alt Fr / Ch
8 x 50 Fr @ 1:00 / 1:15
Breathe every 5
16 x 25 @ :40
4 each stroke
100 EZ
(3700 Yards)
MOB WORKOUTS
2/15/2010
Warm-up
300 Free
25 Right Arm
25 Left Arm
25 Hesitation
25 Swim
8 x 50 Dr/Sw @ 1:20
-2x Breathe every 3
-2x Breathe every 5
-2x Breathe every 7
-2x 25 no breathe, 25 breathe 5
500 Free
25 Right Arm
25 Left Arm
25 Hesitation
25 Swim
8 x 50 Dr/Sw @ 1:20
-2x Breathe every 3
-2x Breathe every 5
-2x Breathe every 7
-2x 25 no breathe, 25 breathe 5
SET
Lane 1 & 2
4 x 50 Free 200 Pace @ 1:20
8 x 75 Free @ 2:00
25 Moderate
25 Build
25 Fast
8 x 75 Broken @ 2:30
25 Fr – 5 sec
50 Bk – 5 sec
50 Br – 5 sec
4 x 100 IM @ 3:15
3 x 100 Fr Fast @ 2:30
100 Dr/Sw EZ
(2700 Yards)
SET
Lane 3 – 6
5 x 50 Free 200 Pace @ :50 / 1:00 / 1:10
5 x 150 Free @ 2:15 / 2:45 / 3:15
50 Moderate
50 Build
50 Fast
5 x 150 Broken @ 3:00 / 3:15 / 3:40
50 FL – 10 sec
50 Bk – 10 sec
50 Br – 10 sec
3 x 200 IM @ 3:15 / 3:40 / 4:00
3 x 100 Fr Fast @ 2:00 / 2:20
200 Dr/Sw EZ
(3750 Yards)
MOB WORKOUTS
2/12/2010
Warm-up
150 SKIPS
6 x 50 Dr/Sw @ 1:30
-2x Catch-up
-2x Kick Roll
-2x Scull
200 SKIPS
6 x 50 Dr/Sw @ 1:20
-2x Catch-up
-2x Kick Roll
-2x Scull
ALL TOGETHER
SET
Lane 1 & 2
5 x 50 St
50 EZ
5 x 50 St/Fr
50 EZ
5 x 50 Fr
50 EZ
5 x 50 Fr
100 EZ
(2250 Yards)
SET
Lane 5 & 6
5 x 75 St
50 EZ
5 x 75 St/Fr
50 EZ
5 x 75 Fr
50 EZ
5 x 75 Fr
100 EZ
(3050 Yards)
SET
Lane 3 & 4
5 x 100 St @ 2:00
50 EZ
5 x 100 St/Fr @ 1:50
50 EZ
5 x 100 Fr @ 1:45
50 EZ
5 x 100 Fr @ 1:40
100 EZ
(3550 Yards)
MOB WORKOUTS
2/10/2010
Warm-up
300 fr / 200 ch
400 fr / 200 ch
SET
Lane 1 & 2
300 Fr 50 Breath every 3
50 Breath every 5
Repeat
3 x 200 50Fr / 50Bk @ 4:15
8 x 25 Shooters @ 3:00
(25 sprint with 50 EZ)
6 x 100 Fr @ 2:40
#1 Straight
#2 rest 10 sec @ 50
#3 rest 10 sec @ 25 & @ 75
Repeat for 4-6
6 x 50 @ 1:30
Alternate: 25 Fr / 25 Bk
25 Bk / 25 Fr
100 EZ STRETCH
(2600 Yards)
SET
Lane 3-6
300 Fr 50 Breath every 3
50 Breath every 5
Repeat
3 x 200 IM @ 3:40 / 4:00 / 4:15
8 x 25 Shooters @ 2:00
(25 sprint with 50 EZ)
6 x 200 Fr @ 3:30 / 3:50 / 4:00
#1 Straight
#2 rest 10 sec @ 100
#3 rest 10 sec @ 50 & @ 150
Repeat for 4-6
6 x 75 @ 1:35 / 1:45 / 1:50
Alternate: 25 Fl / 25 Bk / 25 Br
25 Bk / 25 Br / 25 Fr
100 EZ STRETCH
(3800 Yards)
MOB WORKOUTS
2/8/2010
Warm-up
200sw / 200p / 200k
200 Fr – Breath every 5 only
300sw / 300p / 300k
200 Fr – Breath every 5 only
SET
Lane 1 & 2
Turn Drills
5 min – Red Zone Turns
5 x 50 - 2 Turn 50’s
2 x 3 min – Tread Water
5 x 50 – 7 Stroke Flip
100 Fr with Turn @ 3:10
50 Fr with Turn @ 1:30
150 Fr with Turn @ 3:50
100 Fr with Turn @ 3:00
50 Fr with Turn @ 1:25
50 EZ Stretch
200 Fr with Turn @ 4:15
150 Fr with Turn @ 3:40
100 Fr with Turn @ 2:50
50 Fr with Turn @ 1:15
50 EZ Stretch
5 x 50 Dr/Sw Fr @ 2:15 / 2:30
100 EZ STRETCH
(2700 Yards)
SET
Lane 3-6
200 Fr @ 3:40 / 4:00 / 4:15
150 Fr @ 2:45 / 3:00 / 3:10
100 Fr @ 1:50 / 2:00 / 2:10
50 Fr @ :55 / 1:00 / 1:05
50 EZ Stretch
200 Fr @ 3:30 / 3:50 / 4:00
150 Fr @ 2:35 / 2:50 / 3:00
100 Fr @ 1:45 / 1:55 / 2:00
50 Fr @ :50 / :55 / 1:00
50 EZ Stretch
200 Fr @ 3:25 / 3:40 / 3:50
150 Fr @ 2:30 / 2:40 / 2:50
100 Fr @ 1:40 / 1:50 / 1:55
50 Fr @ :45 / :50 / :55
50 EZ Stretch
200 Fr @ 3:20 / 3:35 / 3:45
150 Fr @ 2:25 / 2:35 / 2:45
100 Fr @ 1:35 / 1:45 / 1:50
50 Fr @ :40 / :45 / :50
50 EZ Stretch
5 x 100 Dr/Sw Fr @ 2:15 / 2:30
100 EZ STRETCH
(3900 Yards)
MOB WORKOUTS
2/5/2010
Warm-up
200sw / 100p / 200k / 100sw
150 Fr – Breath every 3 only
300sw / 250p / 200k / 150sw
300 Fr – Breath every 3 only
SET
Lane 1 & 2
20 x 50 FR
4 @ 1:30
4 @ 1:25
4 @ 1:20
4 @ 1:15
4 @ 1:10
10 x 50 @ 1:20
1 fly
2 bk
3 br
4 fr
8 x 25, 2 each stroke @ :50
100 EZ STRETCH
(2550 Yards)
SET
Lane 3-6
20 x 75 @ 1:20 / 1:30 / 1:40
1 fr
2 br
3 bk
4 fly
4 fr
3 br
2 bk
1 fly
10 x 50 @ 1:00 / 1:10 / 1:20
1 fly
2 bk
3 br
4 fr
8 x 25, 2 each stroke @ :40 / :50
100 EZ STRETCH
(3500 Yards)
MOB WORKOUTS
2/3/2010
Warm-up
150 S-K-P-S
200 S-K-P-S
SET
Lane 1 & 2
300 IM – 50K/25SW
200 IM – 25 K / 25 SW
12 X 50 @ 1:30
6 BK
One Arm, Spin, Side kick 6
6 FR
Scull (catch/Pull/Finish),
One Arm, Finger Drag
300 PULL CHOICE
Keep Strokes Long and stretched out
12 X 25 CH @ :45
4 x 25 @ 1:30
ONLY 1 BREATHS PER 25
100 EZ STRETCH
(3700 Yards)
SET
Lane 3-6
400 IM – 50K/50SW
200 IM – 25 K / 25 SW
20 X 50 @ 1:10 / 1:20 / 1:30
5 FL
5 BK
5 BR
5 FR
400 PULL CHOICE
Keep Strokes Long and stretched out
12 X 50 CH @ :45 / :55 / 1:10
4 x 50 @ 2:00
ONLY 2 BREATHS PER 50
100 EZ STRETCH
(3700 Yards)
MOB WORKOUTS
1/27/10
Warm-up
200 sw / 200 k / 100 sw / 100 k
200 sw / 200 k / 200 sw / 100 k
SET
Lane 1 & 2
Focus on the fast 50’s
300 Free @ 6:00
1 x 50 @ 1:00
2 x 50 K Recovery @ 2:00
200 Free @ 4:30
2 x 50 @ 1:00
2 x 50 K Recovery @ 2:00
150 Free @ 3:30
3 x 50 @ 1:00
2 x 50 K Recovery @ 2:00
100 Free @ 2:10
4 x 50 @ 1:00
2 x 50 K Recovery @ 2:00
3 x (123 @ 013):
1 x 25 no breath @ 1:00
2 x 25 1 breath @ 1:20
3 x 25 2 breaths @ 1:30
125 DR/SW cool down
(2800 Yards)
SET
Lane 3-6
Focus on the Fast 100’s
400 Free @ 6:00 / 6:30 / 7:00
1 x 100 @ 1:35 / 1:45 / 2:00
2 x 50 K Recovery @ 1:20 / 1:40
300 Free @ 4:30 / 4:50 / 5:15
2 x 100 @ 1:40 / 1:50 / 2:00
2 x 50 K Recovery @ 1:20 / 1:40
200 Free @ 3:15 / 3:30 / 3:45
3 x 100 @ 1:40 / 1:50 / 2:00
2 x 50 K Recovery @ 1:20 / 1:40
100 Free @ 1:50 / 2:00 / 2:10
4 x 100 @ 1:40 / 1:50 / 2:00
2 x 50 K Recovery @ 1:20 / 1:40
3 x (123 @ 013):
1 x 25 no breath @ :50
2 x 25 1 breath @ 1:20
3 x 25 2 breaths @ 1:30
225 DR/SW cool down
(3750 Yards)
MOB WORKOUTS
1/27/10
Warm-up
200 sw / 200 k
TURNS
200 sw with all turns and streamline!
200 k / 300 sw / 200 p / 300 sw
TURNS
& STREAMLINE PUSH OFF
SET
Lane 1 & 2
300 Free Neg. Split* @ 6:00
200 Free Neg. Split* @ 4:30
100 Free Neg. Split* @ 3:15
50 Free Neg. Split* @ very fast!!
10 x 50 Ch. Kick @ 1:45
200 - Flip Turns!! @ 4:00
150 - Streamline!! @ 3:15
100 - Flip Turns!! @ 2:30
100 St @ 2:30
75 St @ 1:50
50 St @ 1:10
125 DR/SW cool down
(2550 Yards)
SET
Lane 3-6
400 Free Neg. Split* @ 6:00 / 6:30 / 7:00
300 Free Neg. Split* @ 4:30 / 4:50 / 5:15
200 Free Neg. Split* @ 3:15 / 3:30 / 3:45
100 Free Neg. Split* @ 1:45 / 2:00 / 2:10
50 Fr. Neg. Split @ very fast!!
10 x 50 Ch. Kick @ 1:10 / 1:20 / 1:30
200-100 st /100 fr @ 3:15 / 3:30 / 3:45
150- 75 st / 75 fr @ 2:45 / 3:00 / 3:10
100- 50 st / 50 fr @ 1:45 / 2:00 / 2:10
100 St @ 1:45 / 2:00 / 2:10
75 St @ 1:25 / 1:35 / 1:45
50 St @ 50 / 1:00 / 1:10
225 DR/SW cool down
(3400 Yards)
* = Negative Split: Second half is faster than the first half. Check your time at the half to ensure you negative spit the set.
MOB WORKOUTS
1/25/10
Warm-up
300 sw / 200 p / 200 k / 100 sw
400 sw / 300 p / 200 k / 100 sw
SET
Lane 1 & 2
150 Free Pull @ 3:30
100 FL Broken @ 10 sec @ each 25
3 x 50 FL Kick @ 1:30
150 Free Pull @ 3:30
100 BK Broken @ 10 sec @ each 25
3 x 50 BK Kick @ 1:30
150 Free Pull @ 3:30
100 BR Broken @ 10 sec @ each 25
3 x 50 BR Kick @ 1:30
150 Free Pull @ 3:30
100 FR Broken @ 10 sec @ each 25
3 x 50 FR Kick @ 1:30
10 X 25 FR Sprint @ 1:30
100 DR/SW cool down
(2500 Yards)
SET
Lane 3-6
200 Free Pull @ 3:15 / 3:30 / 3:45
200 FL Broken @ 10 sec @ each 50
4 x 50 FL Kick @ 1:10 / 1:20 / 1:30
200 Free Pull @ 3:15 / 3:30 / 3:45
200 BK Broken @ 10 sec @ each 50
4 x 50 BK Kick @ 1:10 / 1:20 / 1:30
200 Free Pull @ 3:15 / 3:30 / 3:45
200 BR Broken @ 10 sec @ each 50
4 x 50 BR Kick @ 1:10 / 1:20 / 1:30
200 Free Pull @ 3:15 / 3:30 / 3:45
200 FR Broken @ 10 sec @ each 50
4 x 50 FR Kick @ 1:10 / 1:20 / 1:30
10 X 25 FR Sprint @ 1:15
100 DR/SW cool down
(3750 Yards)
MOB WORKOUTS
1/22/10
Warm-up
150 S-K-I-P-S
200 S-K-I-P-S
8 x 50 25dr/25sw @ 1:30
2 of each stroke
SET
Lane 1 & 2
50 Free @ 1:15
75 Free @ 2:00
100 IM @ 2:45
125 Free @ 3:30
150 Free @ 4:15
200 IM @ 5:00
150 Free @ 4:15
125 Free @ 3:30
100 IM @ 2:45
75 Free @ 2:00
50 Free @ 1:15
100 DR/SW cool down
(2450 Yards)
8 x 50 25dr/25sw @ 1:10
2 of each stroke
SET
Lane 3-6
50 Free @ :50 / 1:00 / 1:15
100 IM @ 2:00 / 2:15 / 2:30
150 Free @ 2:40 / 3:05 / 3:20
200 IM @ 3:40 / 4:05 / 4:45
250 Free @ 4:20 / 4:45 / 5:40
300 IM @ 5:20 / 5:45 / 6:00
350 Free @ 6:00 / 6:40 / 7:20
300 IM @ 5:20 / 5:45 / 6:00
250 Free @ 4:20 / 4:45 / 5:40
200 IM @ 3:40 / 4:05 / 4:45
150 Free @ 2:40 / 3:05 / 3:20
100 IM @ 2:00 / 2:15 / 2:30
50 Free @ :50 / 1:00 / 1:15
100 DR/SW cool down
(4000 Yards)
MOB WORKOUTS
1/20/10
Warm-up
400 sw / 300 IM (rev. dr/sw)
200 p / 200 k
500 sw / 400 IM (rev. dr/sw)
300 p / 200 k / 100 ch
4 x 50 Fr @ 1:30
1 tight streamline
No breath first stroke
Long strokes
2 Breathe every 3
3 Breathe every 5
4 Breathe every 7
SET
Lane 1 & 2
4 x 200 @ 4:30
Descending*
Watch your time, determine 100 pace
4 x 75 @ 2:00
Descending* Start faster than 200 pace
Watch your time, determine 50 pace
4 x 50 @ 1:45
Descending* Start faster than 100 pace
Breathe every 3rd Stroke Minimum
4 x 50 @ 2:30
RACE PACE!!!
100 DR/SW cool down
(3200 Yards)
4 x 50 Fr @ 1:00
1 tight streamline
No breath first stroke
Long strokes
2 Breathe every 3
3 Breathe every 5
4 Breathe every 7
SET
Lane 3-6
4 x 300 @ 4:30 / 4:50 / 5:10
Descending*
Watch your time, determine 100 pace
4 x 100 @ 1:45 / 2:00 / 2:15
Descending* Start faster than 300 pace
Watch your time, determine 50 pace
4 x 50 @ 1:00 / 1:15
Descending* Start faster than 100 pace
Breathe every 3rd Stroke Minimum
4 x 50 @ 1:45
RACE PACE!!!
100 DR/SW Stretch
(3800 Yards)
*Watch your times on the “Descending” set. Make sure your are Descending, ie: 1st should be easy pace – last should be fast
MOB WORKOUTS
12/31/09
Warm-up
125 sw / 125 k
100 sw / 100 IM
75 dr / 75 p
50 sw / 50 k
25 sw / 25 dr
150sw / 150 k
125 dr / 125 p
100 sw / 100 IM
75 dr / 75 p
50 sw / 50 k
6 X 50 kick @ 2:00
4 x 4 x 25s @ 40
4 x 25 tight streamline
No breath first stroke
Long strokes
4 x 25 no breath
4 x 25 V.S.
4 x 25 underwater
Lane 1 & 2
7 x 100 ch @ 2:30
Flip turns!!
7 x 50 ch @ 1:45
100 DR/SW cool down
6 X 75 kick @ 2:00
4 x 4 x 25s @ 40
4 x 25 tight streamline
No breath first stroke
Long strokes
4 x 25 no breath
4 x 25 V.S.
4 x 25 underwater
Lane 3-6
7 x 150 @ 2:30 / 2:45 / 3:00
Streamline off every wall!!
7 x 100 ch @ 1:45 / 2:00
Descending*
200 DR/SW cool down
*Watch your times on the “Descending” set. Make sure your are Descending your 100’s ie: 1st 100 should be easy pace – last 100 should be race pace
MOB WORKOUTS
12/30/09
Warm-up
150 SKIPS
200 SKIPS
12 X 25 ½ Streamline Kick, ½ swim
Lane 1 & 2
300 - 50fr / 25 st @ 6:00
2x 200 - 25bk / 25br / 50 fr @ 4:40
100 - ch @ 3:00
100 DR/SW cool down
12 X 25 ½ Streamline Kick, ½ swim
Lane 3-6
400 - 50fr / 25 st @ 6:00/6:30
2x 300 - 25bk / 25br /50 fr @ 4:40/5:00
200 – IM @ 3:10/3:40
100 - ch @ 1:40/2:00
200 DR/SW cool down
MOB WORKOUTS
12/23/09
Warm-up
S.K.I.P.S. x 150
S.K.I.P.S. x 200
6 X 50 sprint kick @ 1:45
6 X 25 Drill
Lane 1 & 2
FL=FR
3 times:
-200 Desc. - Broken at 100 – 5sec
@ 4:00
-100 IM @ 3:00
-50 Free @ 1:00
100 DR/SW cool down
6 X 50 kick sprint @ 1:10
6 X 25 Drill
Lane 3-6
3 times:
-400 Desc. - Broken at 100 – 5sec
@ 5:40 / 6:30
-200 IM @ 4:00 / 3:40
-100 Free @ 1:50 / 1:40
200 DR/SW cool down
*Watch your times on the “broken” set. Make sure your are Descending your 100’s
