Monday, June 1, 2015
Written for LCM
1 x 600 as follows:
300 swim freestyle- focus on even hip rotataion
300 reverse IM- 150 reverse IM (NO FREE), each 50 is drill/swim by 25's
1:00 rest
Talk about "3/2/1- swim 3" breaststroke drill...
8 x 50 "3/2/1-swim 3" breaststroke drill @ 1:10- let your legs drive you.
1:00 rest
5 rounds of:
4 x 100 swim breast/free (br 3)- 2 @ 1:45 (desc), #3 all swim free br 3/5 by 60's @ 1:35, then #4 swim breast/free by 50's @ 1:35 (go 25 breast/75 free if necessary)
2* x 50 kick FAST with boards, breast/free by 25's @ 1:15
No rest between sets.
*add 1 x 50 kick in each set
Check HR after last 50 kick in each set
1:00 rest
Until 7:15 a.m.:
With fins, "out & backs" from mid-pool: swim in, do flip turn, kick back out, ALL FAST @ 1:05 (change stroke after every 4 x 50's)
100 easy drill before you get out.
Do an excellent job in school today, thank your parents for getting you to the pool this morning. Start thinking about your races & get excitedf or our meet in a couple of weeks. Have a great day!
Sunday, May 31, 2015
Sunday, May 31, 2015
Sunday, May 31, 2015
Written for LCM
1 x 600 as follows:
300 swim relaxed freestyle br 3- good head position, even hip rotation throughout
200 reverse IM- each 50 is drill/swim/drill by 17M
100 kick on back- 25M breaststroke kick on back, 25 choice kick on back
1:00 rest
1 x 400- 25 catchup free drill, 25 choice fly drill, 25 swim fly, 25 fly kick on side
From mid-pool with fins & shnorkels:
8 x 50 @ 1:10- 25 dolphin kick on belly (arms at side, steady head position), 25 fly pull with free kick
Fins off, check HR, then...
4 sets of:
3 x 50 swim free br 3 (odds) or 5 (evens) @ :50
3 x 50 swim fly/free by 25's @ :55, desc 1-3
3 x 50 dolphin kick with boards @ 1:05- all FAST
Check HR after even sets. After 4th set...
MYSTERY SET
Until 9:30 a.m.:
350's descend 1-3's @ 6:00
150 swim free br 3/5/7 by 50's
150 swim reverse IM (breast/back/fly by 50's)
50 kick FAST free with boards
Check HR after every 350...
200 easy drill/skull by 25's before you get out.
Help with the lanelines before you change. Do an excellent job with your HW today, make sure you're ready for the week ahead at school, thank your parents for getting you here this morning, and be sure to wear your sunscreen if you have to be outside today. Have a great day!
Written for LCM
1 x 600 as follows:
300 swim relaxed freestyle br 3- good head position, even hip rotation throughout
200 reverse IM- each 50 is drill/swim/drill by 17M
100 kick on back- 25M breaststroke kick on back, 25 choice kick on back
1:00 rest
1 x 400- 25 catchup free drill, 25 choice fly drill, 25 swim fly, 25 fly kick on side
From mid-pool with fins & shnorkels:
8 x 50 @ 1:10- 25 dolphin kick on belly (arms at side, steady head position), 25 fly pull with free kick
Fins off, check HR, then...
4 sets of:
3 x 50 swim free br 3 (odds) or 5 (evens) @ :50
3 x 50 swim fly/free by 25's @ :55, desc 1-3
3 x 50 dolphin kick with boards @ 1:05- all FAST
Check HR after even sets. After 4th set...
MYSTERY SET
Until 9:30 a.m.:
350's descend 1-3's @ 6:00
150 swim free br 3/5/7 by 50's
150 swim reverse IM (breast/back/fly by 50's)
50 kick FAST free with boards
Check HR after every 350...
200 easy drill/skull by 25's before you get out.
Help with the lanelines before you change. Do an excellent job with your HW today, make sure you're ready for the week ahead at school, thank your parents for getting you here this morning, and be sure to wear your sunscreen if you have to be outside today. Have a great day!
Thursday, May 28, 2015
Friday, May 29, 2015
Friday, May 29, 2015
Written for LCM
1 x 600-
300 relaxed freestyle, 300 reverse IM (2 x 150 reverse IM- no free- each 50 is drill/kick by 25's)
1:00 rest
6 x 50 @ :10 rest- FAST UDK (on back) as far as you can, then roll onto your belly & skull to the end ("I to Y" skull on odd 50's, "windshield wiper" on even 50's)
1 x 400- odd 50's are choice, even 50's are swim breast/back by 25's, "IM style" (big legs on the breaststroke, good tempo on the backstroke
1:00 rest, check HR
With shnorkels:
9 x 150 freestyle- 100 swim, 50 catchup free drill- even hip rotation throughout, BIG kick on the 50 drill
3 @ 2:20, 3 @ 2:10, 3 @ 2:00
Check HR after #9, then take shnorkels off...
3 x 150 swim free br 3/5/3 by 50's @ 3:00- #3 should be all out SMOKING FAST!
1:00 rest, check HR
With fins, until 6:55 a.m....
Fly drilling- we'll go 4 x 50 at a time on several drills, then finish with some 50's swim fly/free by 25's @ :55
100 easy drill before you get out. Do an excellent job in school today & thank your parents for getting you here. Be sure to use your sunscreen this weekend if you have to be outside. Sunday at 7 a.m., have a great day!
Written for LCM
1 x 600-
300 relaxed freestyle, 300 reverse IM (2 x 150 reverse IM- no free- each 50 is drill/kick by 25's)
1:00 rest
6 x 50 @ :10 rest- FAST UDK (on back) as far as you can, then roll onto your belly & skull to the end ("I to Y" skull on odd 50's, "windshield wiper" on even 50's)
1 x 400- odd 50's are choice, even 50's are swim breast/back by 25's, "IM style" (big legs on the breaststroke, good tempo on the backstroke
1:00 rest, check HR
With shnorkels:
9 x 150 freestyle- 100 swim, 50 catchup free drill- even hip rotation throughout, BIG kick on the 50 drill
3 @ 2:20, 3 @ 2:10, 3 @ 2:00
Check HR after #9, then take shnorkels off...
3 x 150 swim free br 3/5/3 by 50's @ 3:00- #3 should be all out SMOKING FAST!
1:00 rest, check HR
With fins, until 6:55 a.m....
Fly drilling- we'll go 4 x 50 at a time on several drills, then finish with some 50's swim fly/free by 25's @ :55
100 easy drill before you get out. Do an excellent job in school today & thank your parents for getting you here. Be sure to use your sunscreen this weekend if you have to be outside. Sunday at 7 a.m., have a great day!
Wednesday, May 27, 2015
Thursday, May 28, 2015
Thursday, May 28, 2015
Written for LCM
1 x 600 as follows:
300 easy swim freestyle- dolphin kick off each turn, even hip rotation
200 reverse IM drill- each 50 is drill/kick by 25's
100 kick on back- 1st 50 is choice kick, 2nd 50 is breaststroke kick
1:00 rest
From mid-pool:
8 x 50 @ 1:10- 3 strokes/12 kicks back drill, 3 kicks 1 pull breast drill (by 25's)
1 x 400-
25 kick choice on back, 5 FAST UDK off the wall, 50 swim backstroke ("IM tempo" for 2nd 25), 25 swim FAST breaststroke
1:00 rest
2 sets of:
6 x 50 swim free br 3 @ :50 (even 50's are 25 free, 25 breast or fly)
3 x 100 kick fly kick/breast kick by 50's on back (2nd 100 with boards) @ 2:15 descend 1-3 to juicy!
8 x 50 swim free br 5 @ :45 (odd 50's are 25 free, 25 back)
4 x 100 @ 2:30 ALL FAST kick with boards as follows:
1st round: 25 dolphin kick, 25 breast kick, :10 rest, 50 freestyle kick
2nd round: 25 free kick, 25 dolphin kick, :10 rest, 50 breaststroke kick
Check HR after each round.
With snorkels, finish up with...
3 sets of 3 x 150 @ 2:20, 2:10, 2:00 by 3's; 100 swim free neg split, last 50 is catchup free drill (BIG kick to make the interval).
Check your HR after each set of 3.
200 easy drill/skull by 25's before you get out.
Do an excellent job in school today, eat well & drink lots of water, and be sure to thank your parents for getting you to the pool. Have a great day!
Written for LCM
1 x 600 as follows:
300 easy swim freestyle- dolphin kick off each turn, even hip rotation
200 reverse IM drill- each 50 is drill/kick by 25's
100 kick on back- 1st 50 is choice kick, 2nd 50 is breaststroke kick
1:00 rest
From mid-pool:
8 x 50 @ 1:10- 3 strokes/12 kicks back drill, 3 kicks 1 pull breast drill (by 25's)
1 x 400-
25 kick choice on back, 5 FAST UDK off the wall, 50 swim backstroke ("IM tempo" for 2nd 25), 25 swim FAST breaststroke
1:00 rest
2 sets of:
6 x 50 swim free br 3 @ :50 (even 50's are 25 free, 25 breast or fly)
3 x 100 kick fly kick/breast kick by 50's on back (2nd 100 with boards) @ 2:15 descend 1-3 to juicy!
8 x 50 swim free br 5 @ :45 (odd 50's are 25 free, 25 back)
4 x 100 @ 2:30 ALL FAST kick with boards as follows:
1st round: 25 dolphin kick, 25 breast kick, :10 rest, 50 freestyle kick
2nd round: 25 free kick, 25 dolphin kick, :10 rest, 50 breaststroke kick
Check HR after each round.
With snorkels, finish up with...
3 sets of 3 x 150 @ 2:20, 2:10, 2:00 by 3's; 100 swim free neg split, last 50 is catchup free drill (BIG kick to make the interval).
Check your HR after each set of 3.
200 easy drill/skull by 25's before you get out.
Do an excellent job in school today, eat well & drink lots of water, and be sure to thank your parents for getting you to the pool. Have a great day!
Tuesday, May 26, 2015
Wednesday, May 27, 2015
Wednesday, May 27, 2015
Written for LCM
1 x 600-
300 swim relaxed freestyle, even hip rotation and good head position
300 reverse IM- 100 each of breast/back & fly- each 100 is drill/kick on back by 25's
1:00 rest
8 x 50 @ :10 rest as follows:
odds- 25M hands out front skulling, then 25M choice breaststroke drill
evens- 25M "windshield wiper" skulling, then 25M different breaststroke drill
6 x 150 as follows:
odds- 100 kick with boards- 50 breaststroke kick, 50 choice kick (ez/FAST by 25's), then 50 breaststroke (1/2 swim FAST, 1/2 drill), all @ 3:15
evens- 100 swim freestyle br 3/5 by 50's, 50 swim backstroke (tempo) @ 2:30
1:00 rest, check HR
LONG SWIM-
3 times through:
250 swim free br 3/5/7/5/3 by 50's- even rotation & UDK throughout!
150 swim reverse IM (breast/back & fly)
100 kick FAST with boards (25 dolphin kick, 25 free kick, 50 breast kick)
Check HR when you finish.
All FAST, until 6:55 a.m.:
Pair up for "partner kick" 50's @ 1:10...
Starting end: start with boards- kick halfway with boards, then hand off to partner & kick back on back
Turn end: start on back (UDK!), kick halfway out, grab board from partner then kick back with boards.
NOTE: all kick with the boards is DOLPHIN KICK.
Finish up with 200 easy drill/skull choice, by 25's
Do an excellent job in school today, thank your parents for getting you here & get excited for our meet next month. Have a great day!
Written for LCM
1 x 600-
300 swim relaxed freestyle, even hip rotation and good head position
300 reverse IM- 100 each of breast/back & fly- each 100 is drill/kick on back by 25's
1:00 rest
8 x 50 @ :10 rest as follows:
odds- 25M hands out front skulling, then 25M choice breaststroke drill
evens- 25M "windshield wiper" skulling, then 25M different breaststroke drill
6 x 150 as follows:
odds- 100 kick with boards- 50 breaststroke kick, 50 choice kick (ez/FAST by 25's), then 50 breaststroke (1/2 swim FAST, 1/2 drill), all @ 3:15
evens- 100 swim freestyle br 3/5 by 50's, 50 swim backstroke (tempo) @ 2:30
1:00 rest, check HR
LONG SWIM-
3 times through:
250 swim free br 3/5/7/5/3 by 50's- even rotation & UDK throughout!
150 swim reverse IM (breast/back & fly)
100 kick FAST with boards (25 dolphin kick, 25 free kick, 50 breast kick)
Check HR when you finish.
All FAST, until 6:55 a.m.:
Pair up for "partner kick" 50's @ 1:10...
Starting end: start with boards- kick halfway with boards, then hand off to partner & kick back on back
Turn end: start on back (UDK!), kick halfway out, grab board from partner then kick back with boards.
NOTE: all kick with the boards is DOLPHIN KICK.
Finish up with 200 easy drill/skull choice, by 25's
Do an excellent job in school today, thank your parents for getting you here & get excited for our meet next month. Have a great day!
Monday, May 25, 2015
Tuesday, May 26, 2015
Tuesday Morning, May 26, 2015
Written for LCM
1 x 600-
300 swim easy freestyle (good head position, even hip rotation)
300 reverse IM (NO FREE), each 100 is drill/kick on back by 25's
1:00 rest
With fins:
8 x 50 @ 1:10 breaststroke drill (1-4, breast pull with free kick; 5-8 2 dolph kicks 1 breast pull)
Take fins off...
1 x 300 as follows:
25 skulling on stomach- don't rush, feel the water on hands & forearms
25 choice breaststroke drill
25 swim breaststroke
25 breast kick on back
1:00 rest
8 x 100 swim-
odds- back/breast by 50's @ 1:50 (or 2:00)
evens- swim freestyle br 3/5 by 50's @ 1:30 (or 1:45)
1:00 rest, check HR
6 sets of:
2 x 50 kick free with boards @ 1:15, descend 1-2 so #2 is FAST
1 x 100 kick on back with strong negative split & UDK, @ 2:15
2 x 50 kick breast with boards desc 1-2 so #2 is FAST, @ 1:15
1 x 100 kick all FAST for time on back @ 2:30
No rest between sets....
HOWEVER...
1 x 400 pull free with snorkels after 4th set.
100 easy drill before you get out. Do an excellent job in school today, drink lots of water & eat well, and thank your parents for getting you here. Have a great day!
Written for LCM
1 x 600-
300 swim easy freestyle (good head position, even hip rotation)
300 reverse IM (NO FREE), each 100 is drill/kick on back by 25's
1:00 rest
With fins:
8 x 50 @ 1:10 breaststroke drill (1-4, breast pull with free kick; 5-8 2 dolph kicks 1 breast pull)
Take fins off...
1 x 300 as follows:
25 skulling on stomach- don't rush, feel the water on hands & forearms
25 choice breaststroke drill
25 swim breaststroke
25 breast kick on back
1:00 rest
8 x 100 swim-
odds- back/breast by 50's @ 1:50 (or 2:00)
evens- swim freestyle br 3/5 by 50's @ 1:30 (or 1:45)
1:00 rest, check HR
6 sets of:
2 x 50 kick free with boards @ 1:15, descend 1-2 so #2 is FAST
1 x 100 kick on back with strong negative split & UDK, @ 2:15
2 x 50 kick breast with boards desc 1-2 so #2 is FAST, @ 1:15
1 x 100 kick all FAST for time on back @ 2:30
No rest between sets....
HOWEVER...
1 x 400 pull free with snorkels after 4th set.
100 easy drill before you get out. Do an excellent job in school today, drink lots of water & eat well, and thank your parents for getting you here. Have a great day!
Wednesday, May 20, 2015
Wednesday, May 21, 2015
Welcome to long course training!
All Junior Gold workouts will be posted here- if you miss a workout and have the chance to make it up later, just print out the workout we did for that day.
If you have any questions, email me at erikcollins19@gmail.com
Thanks for being a part of SNOW, I'm looking forward to a great summer!
EC
All Junior Gold workouts will be posted here- if you miss a workout and have the chance to make it up later, just print out the workout we did for that day.
If you have any questions, email me at erikcollins19@gmail.com
Thanks for being a part of SNOW, I'm looking forward to a great summer!
EC
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