1 x 600- 300 swim free/300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 x 150 @ 2:50-b 50 swim free br 3, 100 drill/swim by 25's NO FREE
18 x 50 @ :55 as follows:
1-6, swim free br 3 @ :55- descend 1-2's
7-12, swim 25 free br 3, 25 primary stroke
13-18, swim/kick by 25's in primary stroke @ :55 (Lane 2 @ 1:00; Lane 1 @ 1:10)
1:00 rest, check HR
LONG SWIM-
4 times through...
200 swim freestyle br 3/5 by 50's
50 kick FAST breaststroke/choice by 25M with boards
100 swim (IM order by round 1st time through is fly; 2nd time is back, etc)
50 kick FAST dolphin kick/choice by 25's with boards.
1:00 rest after you finish, check HR
Until 7:30...
4 x "out & backs"- two somersaults & 4 streamlined jumps at midpool, then kick back FAST on back @ 1:00
1 x 100 kick FAST for time with boards @ 2:30
No rest between sets; change stroke after each round.
100 easy drill before you help take out the lanelines. Do some of your summer reading today & get excited for your July meets! Have a great day!
Tuesday, June 30, 2015
Monday, June 29, 2015
Tuesday, June 30, 2015- LCM
1 x 600- 300 swim freestyle/300 reverse IM- each 50 is drill/swim by 25's
1:00 rest, get fins
***CONGRATS TO BIG JOHN FOR WINNING HIS AGE GROUP (2nd OVERALL) AT HIS OPEN WATER 4K in NC THIS PAST WEEKEND!!*** Great job, John!
With fins, fly drilling:
6 x 50 @ 1:10- 25 dolphin kick with arms at side, then 25 3 kicks 1 pull fly
4 x 50 @ 1:10- fly pull with free kick
Take fins off...
1 x 300 - 25 choice skulling, 25 choice fly drill
1:00 rest
9 x 50 as follows:
1-3, 20M swim fly, 30M swim free br 3 @ :55
4-6, 30M swim fly, 20M swim free br 5 @ :55
7-9 swim fly br 1/1 @ 1:10- desc 1-3 to what you can
1:00 rest, check HR
3 sets of:
3 x 150* swim 100 free br 3/5, then 50 swim backstroke @ 2:15
1 x 450 swim free br 3 @ 6:00, get time, descend 1-3
*in 2nd set, last 50 is in primary stroke (NO FREE); in 3rd set, last 50 is choice NO FREE
Finish up with...
"Out & backs" @ 1:00- swim FAST to the LG stand, 2 somersaults, 4 streamlined blastoffs from the bottom of the pool, then kick on back into the wall FAST
100 easy drill before you help take out the lanelines. Change quickly for drylands & be sure to help around the house today (nobody likes a freeloader). Have a great day!
1:00 rest, get fins
***CONGRATS TO BIG JOHN FOR WINNING HIS AGE GROUP (2nd OVERALL) AT HIS OPEN WATER 4K in NC THIS PAST WEEKEND!!*** Great job, John!
With fins, fly drilling:
6 x 50 @ 1:10- 25 dolphin kick with arms at side, then 25 3 kicks 1 pull fly
4 x 50 @ 1:10- fly pull with free kick
Take fins off...
1 x 300 - 25 choice skulling, 25 choice fly drill
1:00 rest
9 x 50 as follows:
1-3, 20M swim fly, 30M swim free br 3 @ :55
4-6, 30M swim fly, 20M swim free br 5 @ :55
7-9 swim fly br 1/1 @ 1:10- desc 1-3 to what you can
1:00 rest, check HR
3 sets of:
3 x 150* swim 100 free br 3/5, then 50 swim backstroke @ 2:15
1 x 450 swim free br 3 @ 6:00, get time, descend 1-3
*in 2nd set, last 50 is in primary stroke (NO FREE); in 3rd set, last 50 is choice NO FREE
Finish up with...
"Out & backs" @ 1:00- swim FAST to the LG stand, 2 somersaults, 4 streamlined blastoffs from the bottom of the pool, then kick on back into the wall FAST
100 easy drill before you help take out the lanelines. Change quickly for drylands & be sure to help around the house today (nobody likes a freeloader). Have a great day!
Sunday, June 28, 2015
Monday, June 29, 2015- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 25's
1:00 rest
3 sets of:
4 x 50 backstroke drill @ 1:05
2 x 50* swim backstroke @ 1:00 descend 1-2 to FAST
No rest between sets; *in 2nd set go 2 x 100's, in 3rd set go 150's
Check HR after each round.
18 x 100 as follows:
1-6, swim freestyle breaststroke by 50's, 2 @ 1:55 (or 2:10) and 1 @ 1:40 (or 1:55)
7-9, all swim freestyle br 3/5 by 50's @ 1:30 (or @ 1:40), desc 1-3 to what you can
10-15, swim backstroke/breaststroke by 50's, same intervals as first 6 x 100
16-18, all swim free br 3 by 50's @ 1:25 (or @ 1:35) - you'll have to hustle here to make it!
1:00 rest, check HR.
With boards where noted, until 7:30 a.m.:
2 x 50 kick free @ 1:15
1* x 50 kick FAST with kickboards @ 1:00
*add 1 x 50 in each round until you miss that interval, then go to 1:05
1 x 100 kick on back @ 2:30 after every third round
Go 1 x 100 easy choice drill before you help take out the lanelines. Do some reading today and offer to help around the house. Have a great day!
1:00 rest
3 sets of:
4 x 50 backstroke drill @ 1:05
2 x 50* swim backstroke @ 1:00 descend 1-2 to FAST
No rest between sets; *in 2nd set go 2 x 100's, in 3rd set go 150's
Check HR after each round.
18 x 100 as follows:
1-6, swim freestyle breaststroke by 50's, 2 @ 1:55 (or 2:10) and 1 @ 1:40 (or 1:55)
7-9, all swim freestyle br 3/5 by 50's @ 1:30 (or @ 1:40), desc 1-3 to what you can
10-15, swim backstroke/breaststroke by 50's, same intervals as first 6 x 100
16-18, all swim free br 3 by 50's @ 1:25 (or @ 1:35) - you'll have to hustle here to make it!
1:00 rest, check HR.
With boards where noted, until 7:30 a.m.:
2 x 50 kick free @ 1:15
1* x 50 kick FAST with kickboards @ 1:00
*add 1 x 50 in each round until you miss that interval, then go to 1:05
1 x 100 kick on back @ 2:30 after every third round
Go 1 x 100 easy choice drill before you help take out the lanelines. Do some reading today and offer to help around the house. Have a great day!
Thursday, June 25, 2015
Friday, June 26, 2015- LCM
1 x 600- 300 swim freestyle/300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 x 150 @ 2:45- 50 ra2 la2 free drill, 50 drill/swim by 25's in primary stroke (NO FREE), 50 kick on back build to fast by 35M
6 sets of:
4 x 50 kick with boards @ 1:15- freestyle to halfway, then two somersaults, then breaststroke kick to the end- except #3 is all kick freestyle @ 1:00
1 x 100 kick FAST for time on back @ 2:30
After 2nd/4th/6th sets...
1 x 200 IM (modified) swim for time
1:00 rest after even sets, check HR
Until 7:30...
2 x 50 drill or swim (DPS) or some combo of the two (can also be some kicking) @ 1:15
1 x 50 swim all out FAST @ 1:15
Change strokes after every 4th round.
100 easy drill before you help take out the lanelines. Be sure to help your parents around the house this weekend, and wear your sunscreen if you have to be outside. See you at the meet!
1:00 rest
4 x 150 @ 2:45- 50 ra2 la2 free drill, 50 drill/swim by 25's in primary stroke (NO FREE), 50 kick on back build to fast by 35M
6 sets of:
4 x 50 kick with boards @ 1:15- freestyle to halfway, then two somersaults, then breaststroke kick to the end- except #3 is all kick freestyle @ 1:00
1 x 100 kick FAST for time on back @ 2:30
After 2nd/4th/6th sets...
1 x 200 IM (modified) swim for time
1:00 rest after even sets, check HR
Until 7:30...
2 x 50 drill or swim (DPS) or some combo of the two (can also be some kicking) @ 1:15
1 x 50 swim all out FAST @ 1:15
Change strokes after every 4th round.
100 easy drill before you help take out the lanelines. Be sure to help your parents around the house this weekend, and wear your sunscreen if you have to be outside. See you at the meet!
Wednesday, June 24, 2015
Thursday, June 25, 2015- LCM
1 x 600-
300 swim relaxed freestyle, even hip rotation, 300 reverse IM- each 100 is drill/choice by 25's
1:00 rest
With fins:
8 x 50 @ 1:10- 25M dolphin kick (start with UDK, roll onto side when you breakout- face locker rooms), then 25 fly pull with free kick drill
4 x 100 @ 2:30-25 "blow it out the back" fly drill, 25 swim fly br 1/1
1:00 rest, check HR & take fins off
6 x 50 @ :55- 15M swim fly (UDK!), then swim free br 3 to the end
2 x 200 @ 3:30- 100 swim free br 3/7 by 50's, then 100 swim/kick by 50's in primary stroke, NO FREE
6 x 50 @ :50- as above
2 x 200 @ 3:20- as above
6 x 50 @ :45- as above, but #3 is all swim free br 5
2 x 200 @ 3:10 (3:15 if necessary)- as above
1:00 rest, check HR
Until 7:00 a.m., with boards where noted:
6 x 50 kick with boards @ 1:15- free kick to 25M, 2 somersaults @ mid-pool, then breaststroke kick to the end- except #3 is ALL KICK FREE @ 1:00
1 x 100 kick FAST for time on back @ 2:30
Check HR after each FAST 100 kick on back.
Change quickly for drylands at 7:00 a.m. (lanelines stay in today). Be sure to do some summer reading today & help your parents around the house. Have a great day!
300 swim relaxed freestyle, even hip rotation, 300 reverse IM- each 100 is drill/choice by 25's
1:00 rest
With fins:
8 x 50 @ 1:10- 25M dolphin kick (start with UDK, roll onto side when you breakout- face locker rooms), then 25 fly pull with free kick drill
4 x 100 @ 2:30-25 "blow it out the back" fly drill, 25 swim fly br 1/1
1:00 rest, check HR & take fins off
6 x 50 @ :55- 15M swim fly (UDK!), then swim free br 3 to the end
2 x 200 @ 3:30- 100 swim free br 3/7 by 50's, then 100 swim/kick by 50's in primary stroke, NO FREE
6 x 50 @ :50- as above
2 x 200 @ 3:20- as above
6 x 50 @ :45- as above, but #3 is all swim free br 5
2 x 200 @ 3:10 (3:15 if necessary)- as above
1:00 rest, check HR
Until 7:00 a.m., with boards where noted:
6 x 50 kick with boards @ 1:15- free kick to 25M, 2 somersaults @ mid-pool, then breaststroke kick to the end- except #3 is ALL KICK FREE @ 1:00
1 x 100 kick FAST for time on back @ 2:30
Check HR after each FAST 100 kick on back.
Change quickly for drylands at 7:00 a.m. (lanelines stay in today). Be sure to do some summer reading today & help your parents around the house. Have a great day!
Tuesday, June 23, 2015
Wednesday, June 24, 2015
Wednesday, June 24, 2015
Written for LCM
1 x 600- 300 swim free/300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
3 x 100 @ 1:50- 50 fist free br 3, 50 choice drill in primary stroke (NO FREE)
3 x 100 @ 1:40- swim free br 3/primary stroke (NO FREE) by 50's
1 x 200 swim/kick in primary stroke by 25's (NO FREE) @ 3:45
12 x 50 swim free br 3- 2 @ :50, 1 @ :40 (Lanes 1 & 2 go 9 x 50- 2 @ :55, 1 @ :45)
1:00 rest
LONG SWIM-
5 FAST UDK OFF EACH TURN THROUGHOUT
350 swim freestyle br 3/5 by 50's- steady kick & even hip rotation; build last 150
100 swim back/breast by 50'sn (tempo, then legs)
50 kick FAST on back
:10 rest
550 swim freestyle br 3/5 by 50's, smooth & long on the way, desc the last 2 x 150's
100 swim back/breast (tempo, then legs)
50 kick FAST on back
:10 rest
750 swim freestyle br 3/5 by 50's- smooth & strong on the way, desc the 3 x 250 to something JUICY
100 swim back/breast- as above
50 kick FAST on back
With fins, until 7:30 a.m., finish up with...
3 x "out & backs" to the LG stand (swim/flip turn/kick on back) @ :50
1 x 50 swim all out FAST @ 1:00- target best LCM time
Change strokes after every other set.
100 easy drill before you help take out the lanelines. Do some reading today, and be sure to help your parents around the house. Have a great day!
Written for LCM
1 x 600- 300 swim free/300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
3 x 100 @ 1:50- 50 fist free br 3, 50 choice drill in primary stroke (NO FREE)
3 x 100 @ 1:40- swim free br 3/primary stroke (NO FREE) by 50's
1 x 200 swim/kick in primary stroke by 25's (NO FREE) @ 3:45
12 x 50 swim free br 3- 2 @ :50, 1 @ :40 (Lanes 1 & 2 go 9 x 50- 2 @ :55, 1 @ :45)
1:00 rest
LONG SWIM-
5 FAST UDK OFF EACH TURN THROUGHOUT
350 swim freestyle br 3/5 by 50's- steady kick & even hip rotation; build last 150
100 swim back/breast by 50'sn (tempo, then legs)
50 kick FAST on back
:10 rest
550 swim freestyle br 3/5 by 50's, smooth & long on the way, desc the last 2 x 150's
100 swim back/breast (tempo, then legs)
50 kick FAST on back
:10 rest
750 swim freestyle br 3/5 by 50's- smooth & strong on the way, desc the 3 x 250 to something JUICY
100 swim back/breast- as above
50 kick FAST on back
With fins, until 7:30 a.m., finish up with...
3 x "out & backs" to the LG stand (swim/flip turn/kick on back) @ :50
1 x 50 swim all out FAST @ 1:00- target best LCM time
Change strokes after every other set.
100 easy drill before you help take out the lanelines. Do some reading today, and be sure to help your parents around the house. Have a great day!
Monday, June 22, 2015
Tuesday, June 23, 2015
Tuesday, June 23, 2015
Written for LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
UDK**UDK**UDK**UDK**UDK**UDK**UDK**UDK**UDK**UDK**UDK
With fins:
8 x 50 @ 1:05- 2 dolph kicks 1 pull breaststroke (1-4), breast pull with free kick (5-8)
1:00 rest, take fins off...
3 x 200- 100 drill/swim by 25's (breaststroke), 100 kick with boards (fly/breaststroke by 25's) @ 4:00
6 x 50 swim breaststroke/freestyle by 25's @ 1:00
1 x 300 swim- 100 back (tempo), 50 breaststroke (legs) @ 5:30
6 x 50 swim breaststroke-freestyle by 25's @ :55
1:00 rest, check HR
3 sets of:
4 x 50 kick with boards @ 1:05 (odds: fast at the "ends;" evens: fast in the "middle")
2 x 150 @ 2:20- 100 swim free br 3/5 by 50's, then 50 kick on back- hustle here!
1 x 200 swim free (or back, if you can make the interval) @ 3:15- except 3rd 50 is kick FAST on back
3 x 100 kick all out FAST with boards (on back in 2nd set) @ 3:00- 50 free, 50 IM order (#1 is free/fly; #2 is free/breast; #3 is all free)
No rest between sets, check HR after each round.
100 easy drill before you help take out the lanelines. Change quickly for drylands & wear your sunscreen if you have to be outside today. Have a great day!
Written for LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
UDK**UDK**UDK**UDK**UDK**UDK**UDK**UDK**UDK**UDK**UDK
With fins:
8 x 50 @ 1:05- 2 dolph kicks 1 pull breaststroke (1-4), breast pull with free kick (5-8)
1:00 rest, take fins off...
3 x 200- 100 drill/swim by 25's (breaststroke), 100 kick with boards (fly/breaststroke by 25's) @ 4:00
6 x 50 swim breaststroke/freestyle by 25's @ 1:00
1 x 300 swim- 100 back (tempo), 50 breaststroke (legs) @ 5:30
6 x 50 swim breaststroke-freestyle by 25's @ :55
1:00 rest, check HR
3 sets of:
4 x 50 kick with boards @ 1:05 (odds: fast at the "ends;" evens: fast in the "middle")
2 x 150 @ 2:20- 100 swim free br 3/5 by 50's, then 50 kick on back- hustle here!
1 x 200 swim free (or back, if you can make the interval) @ 3:15- except 3rd 50 is kick FAST on back
3 x 100 kick all out FAST with boards (on back in 2nd set) @ 3:00- 50 free, 50 IM order (#1 is free/fly; #2 is free/breast; #3 is all free)
No rest between sets, check HR after each round.
100 easy drill before you help take out the lanelines. Change quickly for drylands & wear your sunscreen if you have to be outside today. Have a great day!
Sunday, June 21, 2015
Monday, June 22, 2015
Monday, June 22, 2015
Written for LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 150 is drill/kick on back by 25's
1:00 rest
UDK WAS BETTER THIS WEEKEND, BUT CAN BE BETTER
6 x 50 @ 1:10, odds fist free drill br 3, evens are 3strokes/12kicks back drill
4 x 150 @ 2:30
odds- 100 free pull br 3/5 by 50's, then 50 double arm back drill
evens- 50 12 kicks 1 pull back drill, then swim back build tempo to FAST, then 100 pull free br 3/5
6 x 100 swim free/back by 50's @ 1:40 (odd 100's, back is "IM Tempo," even 100's back is smooth & strong
8 x 50 kick @ 1:00- 1-4 on back (UDK!), 5-8 with boards; odds are free, evens are choice
1:00 rest, check HR
Pair up in 3's...everybody goes 4 rounds of:
4 x "out & backs" kicking with boards @ 1:00- these are FAST
Entire group of three hustles over to the diving well for three rounds of VDK...
:25 FAST vertical breaststroke kick/:05 rest
All three RACE to the far end of the diving well- winner gets to sit out the very next round of VDK.
With fins, 3 sets of:
8 x 50 2 dolphin kicks 1 pull breaststroke drill @ 1:05- hands close to the surface on the recovery
3 x 100 @ 2:15- breaststroke pull with free kick on 1st 50, choice breast drill on the 2nd 50.
At 7:20 a.m., check HR & take fins off.
Finish up with: 8 x 50 swim breaststrokedesc 1-3's @ 1:10, every third should be FAST
Do some reading today & be sure to help around the house. Thank your parents for being at the meet all weekend. Have a great day!
Written for LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 150 is drill/kick on back by 25's
1:00 rest
UDK WAS BETTER THIS WEEKEND, BUT CAN BE BETTER
6 x 50 @ 1:10, odds fist free drill br 3, evens are 3strokes/12kicks back drill
4 x 150 @ 2:30
odds- 100 free pull br 3/5 by 50's, then 50 double arm back drill
evens- 50 12 kicks 1 pull back drill, then swim back build tempo to FAST, then 100 pull free br 3/5
6 x 100 swim free/back by 50's @ 1:40 (odd 100's, back is "IM Tempo," even 100's back is smooth & strong
8 x 50 kick @ 1:00- 1-4 on back (UDK!), 5-8 with boards; odds are free, evens are choice
1:00 rest, check HR
Pair up in 3's...everybody goes 4 rounds of:
4 x "out & backs" kicking with boards @ 1:00- these are FAST
Entire group of three hustles over to the diving well for three rounds of VDK...
:25 FAST vertical breaststroke kick/:05 rest
All three RACE to the far end of the diving well- winner gets to sit out the very next round of VDK.
With fins, 3 sets of:
8 x 50 2 dolphin kicks 1 pull breaststroke drill @ 1:05- hands close to the surface on the recovery
3 x 100 @ 2:15- breaststroke pull with free kick on 1st 50, choice breast drill on the 2nd 50.
At 7:20 a.m., check HR & take fins off.
Finish up with: 8 x 50 swim breaststrokedesc 1-3's @ 1:10, every third should be FAST
Do some reading today & be sure to help around the house. Thank your parents for being at the meet all weekend. Have a great day!
Thursday, June 18, 2015
Friday, June 19, 2015
Friday, June 19, 2015
Written for LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/choice by 25's
5 FAST UDK OFF EVERY WALL TODAY
6 x 50 @ 1:05- odds are fist free drill br 3, evens are choice drill in primary stroke (NO FREE)
2 sets of:
4 x 50 kick on back @ 1:10- 5 FAST UDK
1 x 200- 100 swim free br 3/5, 100 kick free with boards @ 3:30- this is FAST
1 x 100 "LONG COURSE IM" @ 2:00 (25 swim fly/25 swim breast/25 swim back/25 kick FAST free @ back
4 x 50 kick on back @ 1:05- 5 FAST UDK
1 x 200 swim/kick- as above, but in your primary stroke- @ 3:30; this is FAST
1 x 100 "LONG COURSE IM" as above, @ 2:00
4 x 50 kick on back @ 1:00- 5 FAST UDK
1 x 100 "LONG COURSE IM" as above @ 2:00
2 x 100 @ 2:30 kick all out FAST for time with boards- free/fly by 50's on #1; free/breaststroke by 50's @ #2
1:00 rest, check HR after each set.
1 x 600 swim backstroke- 5 FAST UDK OFF EACH WALL
odd 50's- build your tempo into a FAST turn
even 50's- all out FAST from the LG chair into the turn.
Move to the diving well...
MORE WORK ON UDK
100 easy drill before you take the lanelines out. Do some reading this weekend, thank your parents for getting you to the pool today, and wear your sunscreen at the meet. Have a great day!
Written for LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/choice by 25's
5 FAST UDK OFF EVERY WALL TODAY
6 x 50 @ 1:05- odds are fist free drill br 3, evens are choice drill in primary stroke (NO FREE)
2 sets of:
4 x 50 kick on back @ 1:10- 5 FAST UDK
1 x 200- 100 swim free br 3/5, 100 kick free with boards @ 3:30- this is FAST
1 x 100 "LONG COURSE IM" @ 2:00 (25 swim fly/25 swim breast/25 swim back/25 kick FAST free @ back
4 x 50 kick on back @ 1:05- 5 FAST UDK
1 x 200 swim/kick- as above, but in your primary stroke- @ 3:30; this is FAST
1 x 100 "LONG COURSE IM" as above, @ 2:00
4 x 50 kick on back @ 1:00- 5 FAST UDK
1 x 100 "LONG COURSE IM" as above @ 2:00
2 x 100 @ 2:30 kick all out FAST for time with boards- free/fly by 50's on #1; free/breaststroke by 50's @ #2
1:00 rest, check HR after each set.
1 x 600 swim backstroke- 5 FAST UDK OFF EACH WALL
odd 50's- build your tempo into a FAST turn
even 50's- all out FAST from the LG chair into the turn.
Move to the diving well...
MORE WORK ON UDK
100 easy drill before you take the lanelines out. Do some reading this weekend, thank your parents for getting you to the pool today, and wear your sunscreen at the meet. Have a great day!
Wednesday, June 17, 2015
Thursday, June 18, 2015
Thursday, June 18, 2015
Written for LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick on back, by 25's
1:00 rest
5 FAST DOLPHIN KICKS OFF EACH WALL TODAY!
With fins, 2 sets of:
3 x 100 @ 1:50- 2 dolphin kicks 1 pull breaststroke/breaststroke pull with free kick- by 50's
2 x 50 kick all out FAST @ 1:00 (on back)
1 x 100 swim/kick on back by 100's breaststroke @ 2:00- FAST (breast swim is with dolphin kick)
No rest between sets, check HR after 2nd set.
With shnorkel (where noted):
4 x 50 @ :55 pull free with shnorkel- roll hips evenly, keep your head still in "neutral" position
1 x 300 swim free br 3/5/7 by 50's- get time, @ 5:00
4 x 50 pull free with shnorkle- as agreed, @ :50
1 x 300 swim free br 3/5 by 50's @ 5:00
4 x 50 swim free br3 @ :45
1 x 300 swim free with shnorkels- FASTEST 300 of the day!
1:00 rest, check HR
Until 7:00 a.m.:
4 x "out & backs" kick with boards @ :50- there are always FAST (free out, choice back)
BROKEN 100: 50 swim in primary stroke FAST, :10 rest, 50 kick all out FAST on back
1:00 rest after each round, check HR
100 easy drill before you help take out the lanelines. Change quickly for drylands & be sure to offer to help around the house today. Have a great day!
Written for LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick on back, by 25's
1:00 rest
5 FAST DOLPHIN KICKS OFF EACH WALL TODAY!
With fins, 2 sets of:
3 x 100 @ 1:50- 2 dolphin kicks 1 pull breaststroke/breaststroke pull with free kick- by 50's
2 x 50 kick all out FAST @ 1:00 (on back)
1 x 100 swim/kick on back by 100's breaststroke @ 2:00- FAST (breast swim is with dolphin kick)
No rest between sets, check HR after 2nd set.
With shnorkel (where noted):
4 x 50 @ :55 pull free with shnorkel- roll hips evenly, keep your head still in "neutral" position
1 x 300 swim free br 3/5/7 by 50's- get time, @ 5:00
4 x 50 pull free with shnorkle- as agreed, @ :50
1 x 300 swim free br 3/5 by 50's @ 5:00
4 x 50 swim free br3 @ :45
1 x 300 swim free with shnorkels- FASTEST 300 of the day!
1:00 rest, check HR
Until 7:00 a.m.:
4 x "out & backs" kick with boards @ :50- there are always FAST (free out, choice back)
BROKEN 100: 50 swim in primary stroke FAST, :10 rest, 50 kick all out FAST on back
1:00 rest after each round, check HR
100 easy drill before you help take out the lanelines. Change quickly for drylands & be sure to offer to help around the house today. Have a great day!
Tuesday, June 16, 2015
Wednesday, June 17, 2015
Wednesday, June 17, 2015
Written for LCM
1 x 600-
300 swim freestyle br 3
300 reverse IM- each 50 (2 x 150's, NO FREE) is drill/kick by 25's
1:00 rest
^&%&*&()%$**5 FAST UDK OFF EACH WALL TODAY!&^*$%*
2 sets of:
4 x 50 @ 1:05- 3 strokes/12 kicks backstroke drill
1 x 200 @ 4:00, odd 50's swim backstroke build tempo, even 50's breast pull with free kick
No rest between sets, chekc HR after 2nd set.
Until 6:20 a.m.:
4 x 50 kick FAST with boards @ 1:15, get times
1 x 100 swim back/breast by 50's @ 2:15
2 x 50 kick all out FAST @ :15 rest, get times & add together; can you be faster than avg time from 4 x 50's (times 2)?
LONG SWIM:
1 time through...
200 IM- 50 kick FAST dolphin kick with boards, swim back/breast/free
200 swim freestyle br 3/5 by 50's- BIG NEGATIVE SPLIT HERE
200 IM- 50 swim fly br 1/1, 50 kick FAST free with boards, swim breast/free
200 swim freestyle br 3/7 by 50's- 3rd 50 at least 90% effort
200 IM- swim fly/back, 50 kick FAST breaststroke with boards, swim free
200 swim free br 3/9 by 50's- middle 100 is at 90+% effort
200 IM- swim fly/back/breast, 50 kick FAST freestyle with boards
300 swim freestyle br 3, desc the 3 x 100's to all out FAST
1:00 rest, check your HR
Go a 100 easy drill before you take out the lanelines. Be sure to thank your parents for getting you to workout this morning- now that you're on summer break, ask what you can do to help around the house. Have a great day!
Written for LCM
1 x 600-
300 swim freestyle br 3
300 reverse IM- each 50 (2 x 150's, NO FREE) is drill/kick by 25's
1:00 rest
^&%&*&()%$**5 FAST UDK OFF EACH WALL TODAY!&^*$%*
2 sets of:
4 x 50 @ 1:05- 3 strokes/12 kicks backstroke drill
1 x 200 @ 4:00, odd 50's swim backstroke build tempo, even 50's breast pull with free kick
No rest between sets, chekc HR after 2nd set.
Until 6:20 a.m.:
4 x 50 kick FAST with boards @ 1:15, get times
1 x 100 swim back/breast by 50's @ 2:15
2 x 50 kick all out FAST @ :15 rest, get times & add together; can you be faster than avg time from 4 x 50's (times 2)?
LONG SWIM:
1 time through...
200 IM- 50 kick FAST dolphin kick with boards, swim back/breast/free
200 swim freestyle br 3/5 by 50's- BIG NEGATIVE SPLIT HERE
200 IM- 50 swim fly br 1/1, 50 kick FAST free with boards, swim breast/free
200 swim freestyle br 3/7 by 50's- 3rd 50 at least 90% effort
200 IM- swim fly/back, 50 kick FAST breaststroke with boards, swim free
200 swim free br 3/9 by 50's- middle 100 is at 90+% effort
200 IM- swim fly/back/breast, 50 kick FAST freestyle with boards
300 swim freestyle br 3, desc the 3 x 100's to all out FAST
1:00 rest, check your HR
Go a 100 easy drill before you take out the lanelines. Be sure to thank your parents for getting you to workout this morning- now that you're on summer break, ask what you can do to help around the house. Have a great day!
Monday, June 15, 2015
Tuesday, June 15, 2015
Tuesday, June 15, 2015
Written for LCM
5 FAST DOLPHIN KICKS OFF EVERY WALL TODAY
1 x 600-
300 swim freestyle
300 reverse IM- 100 of each stroke (NO FREE), each 100 is drill/kick by 25's
1:00 rest
2 sets of:
3 x 50 fist free drill br 3 @ 1:00
3 x 50 choice breaststroke or fly drill @ 1:05
3 x 100 swim/kick on back by 50's descend 1-3 to FAST @ 2:00 (free in the 1st set, choice in the 2nd)
3 sets of:
4 x 50 swim free br 3/5 by 25's @ :50; 3rd 50 is br 3/7 by 25's (last round the 50's are @ :45)
4 x 50's "out & backs" swim/kick@ 1:00- be sure to circle swim here! Flip at midpool & kick back (these 50's get :05 FASTER by round
1 x 350 swim freestyle br 3/5 by 50's, get time & descend 1-3
1:00 rest between sets, check HR
Until 7:00 a.m.:
3 x 100 "LONG COURSE IM'S" (25 fly/25 breast/25 back/25 kick FAST free on back) @ 1:50, desc 1-3 to something JUICY
3 x 100* @ 2:15 kick on back, descend 1-3 to all out FAST, get time
*in even sets, go 4 x 50's all out FAST kick with boards @ 1:10
No rest between sets, check HR after last kick in each set
Go 100 easy drill at 7:00 am.m, then help get the lanelines out. Do an excellent job at school today & be sure to thank your parents for getting you to workout this morning. Have a great day!
Written for LCM
5 FAST DOLPHIN KICKS OFF EVERY WALL TODAY
1 x 600-
300 swim freestyle
300 reverse IM- 100 of each stroke (NO FREE), each 100 is drill/kick by 25's
1:00 rest
2 sets of:
3 x 50 fist free drill br 3 @ 1:00
3 x 50 choice breaststroke or fly drill @ 1:05
3 x 100 swim/kick on back by 50's descend 1-3 to FAST @ 2:00 (free in the 1st set, choice in the 2nd)
3 sets of:
4 x 50 swim free br 3/5 by 25's @ :50; 3rd 50 is br 3/7 by 25's (last round the 50's are @ :45)
4 x 50's "out & backs" swim/kick@ 1:00- be sure to circle swim here! Flip at midpool & kick back (these 50's get :05 FASTER by round
1 x 350 swim freestyle br 3/5 by 50's, get time & descend 1-3
1:00 rest between sets, check HR
Until 7:00 a.m.:
3 x 100 "LONG COURSE IM'S" (25 fly/25 breast/25 back/25 kick FAST free on back) @ 1:50, desc 1-3 to something JUICY
3 x 100* @ 2:15 kick on back, descend 1-3 to all out FAST, get time
*in even sets, go 4 x 50's all out FAST kick with boards @ 1:10
No rest between sets, check HR after last kick in each set
Go 100 easy drill at 7:00 am.m, then help get the lanelines out. Do an excellent job at school today & be sure to thank your parents for getting you to workout this morning. Have a great day!
Sunday, June 14, 2015
Monday, June 15, 2015
Monday, June 15, 2015
Written for LCM
Great job at the meet this weekend!
1 x 600-
300 swim relaxed freestyle
300 reverse IM- each 100 is drill/kick by 25's
1:00 rest
We need to work on:
UNDERWATER DOLPHIN KICK
FIST DRILL FOR FREESTYLE PULL
8 x 50 @ 1:10- 5 FAST UDK OFF THE WALL, then fist free drill br 3
1 x 400 swim free/back by 50's- 5 FAST UDK OFF EACH TURN!
1:00 rest, check HR
3 sets of:
4 x 50 swim free br 3 @ :55
1 x 200 @ 4:00- 100 swim backstroke, 100 kick breaststroke/choice by 50's on back (2nd set with boards)
4 x 50 pull free br 3/5, 3/7, 3/5, 3/9 by 25's @ :55
1 x 200- 50 breaststroke (3k 1 stroke drill/swim by 25's), 50 kick free on back
1:00 rest between sets.
100 easy drill before you start to take out the lanes. Do an excellent job in school today & thank your parents for getting you to workout this morning. Have a great day!
Written for LCM
Great job at the meet this weekend!
1 x 600-
300 swim relaxed freestyle
300 reverse IM- each 100 is drill/kick by 25's
1:00 rest
We need to work on:
UNDERWATER DOLPHIN KICK
FIST DRILL FOR FREESTYLE PULL
8 x 50 @ 1:10- 5 FAST UDK OFF THE WALL, then fist free drill br 3
1 x 400 swim free/back by 50's- 5 FAST UDK OFF EACH TURN!
1:00 rest, check HR
3 sets of:
4 x 50 swim free br 3 @ :55
1 x 200 @ 4:00- 100 swim backstroke, 100 kick breaststroke/choice by 50's on back (2nd set with boards)
4 x 50 pull free br 3/5, 3/7, 3/5, 3/9 by 25's @ :55
1 x 200- 50 breaststroke (3k 1 stroke drill/swim by 25's), 50 kick free on back
1:00 rest between sets.
100 easy drill before you start to take out the lanes. Do an excellent job in school today & thank your parents for getting you to workout this morning. Have a great day!
Friday, June 12, 2015
Friday, June 15, 2015
Written for LCM
Anybody racing this weekend: MEET WARMUP, out by 6:30 a.m.
Anybody not racing this weekend: meet warmup, followed by stroke work in 4th best stroke (out at regular time).
Good luck racing this weekend!
Written for LCM
Anybody racing this weekend: MEET WARMUP, out by 6:30 a.m.
Anybody not racing this weekend: meet warmup, followed by stroke work in 4th best stroke (out at regular time).
Good luck racing this weekend!
Wednesday, June 10, 2015
Thursday, June 11, 2015
Thursday, June 11, 2015
Written for LCM
1 x 600-
300 swim freestyle, 200 reverse IM- each 50 is drill/swim/drill by 1/3's, then 100 kick on back (choice/breaststroke by 50's)
1:00 rest
2 sets of:
4 x 50 @ 1:05- fly pull with free kick/dolphin kick on side by 25's
2 x 150 @ 2:30- 50 swim fly br 1/1 build to FAST at mid-pool, then hold that speed until the end, 100 swim free br 3/5; desc the 150's 1-2
3 x 100 @ 2:10 breaststroke drill/breaststroke swim by 50's- the drill will be different from round to round, the 50 swim is build to FAST at mid-pool, then hold that speed until the end.
No rest between sets, check HR after last 100 in each set.
5 sets of:
2 x 100 swim/kick backstroke by 50's @ 2:00 desc 1-2 to something juicy!
1 x 100 all kick FAST on back @ 2:15, get time
4 x 50 kick with boards all out FAST @ 1:15
AFTER EVEN SETS: 1 x 200 swim backstroke, IM tempo/all out FAST by 50's
1:00 rest after even sets, check HR.
Go a single 100 easy drill before you help pull out the lanelines. Do an excellent job in school today, thank your parents for getting you here & get excited for the meet this weekend. Have a great day!
Written for LCM
1 x 600-
300 swim freestyle, 200 reverse IM- each 50 is drill/swim/drill by 1/3's, then 100 kick on back (choice/breaststroke by 50's)
1:00 rest
2 sets of:
4 x 50 @ 1:05- fly pull with free kick/dolphin kick on side by 25's
2 x 150 @ 2:30- 50 swim fly br 1/1 build to FAST at mid-pool, then hold that speed until the end, 100 swim free br 3/5; desc the 150's 1-2
3 x 100 @ 2:10 breaststroke drill/breaststroke swim by 50's- the drill will be different from round to round, the 50 swim is build to FAST at mid-pool, then hold that speed until the end.
No rest between sets, check HR after last 100 in each set.
5 sets of:
2 x 100 swim/kick backstroke by 50's @ 2:00 desc 1-2 to something juicy!
1 x 100 all kick FAST on back @ 2:15, get time
4 x 50 kick with boards all out FAST @ 1:15
AFTER EVEN SETS: 1 x 200 swim backstroke, IM tempo/all out FAST by 50's
1:00 rest after even sets, check HR.
Go a single 100 easy drill before you help pull out the lanelines. Do an excellent job in school today, thank your parents for getting you here & get excited for the meet this weekend. Have a great day!
Tuesday, June 9, 2015
Wednesday, June 10, 2015
Wednesday, June 10, 2015
Written for LCM
1 x 600-
300 swim freestyle- steady head position;
300 reverse IM (2 x 150 reverse IM, NO FREE), each 50 is drill/kick on back by 25's
1:00 rest
3 sets of:
2 x 100 @ 2:00- each 50 is drill/swim by 25's; free in 1st set, choice in 2nd set; NO FREE in 3rd set
3 x 50 swim/kick by 25's- same stroke you did on the 100 above; @ 1:05 in 1st round, @ 1:00 in 2nd set, @ :55 in 3rd set.
3 x 50 swim @ :50- fly/free on #1, back/free on #2. breast/free on #3
No rest between sets, check HR after 3rd set.
LONG SWIM-
One time through (continuous swim):
150 swim IM (NO FREE)
50 kick FAST free with boards
350 swim free br 3- get your time for this 350
150 swim IM- as above, but FASTER
50 kick FAST free with boards
400 swim free br 3, goal is to be FASTER on the 400 than you were on the 350...
150 swim IM- fastest of the day
50 kick FAST free with boards
450 swim free br 3- can you be FASTER here than on the 400?
1:00 rest, check HR then put fins on
With fins, finish up with...
"Out & backs" in sets of 3 (swim out, flip turn, then kick back):
#1- to 12M @ :40
#2- to 18M @ :50
#3- to 25M @ 1:00
Switch strokes after each set of 3.
100 easy drill before you get out. Please be sure to help take out the lanelines if you weren't able to help set up the pool. Make sure you're ready for your exams this week, thank your parents for getting you here this morning & get excited for the meet this weekend. Have a great day!
Written for LCM
1 x 600-
300 swim freestyle- steady head position;
300 reverse IM (2 x 150 reverse IM, NO FREE), each 50 is drill/kick on back by 25's
1:00 rest
3 sets of:
2 x 100 @ 2:00- each 50 is drill/swim by 25's; free in 1st set, choice in 2nd set; NO FREE in 3rd set
3 x 50 swim/kick by 25's- same stroke you did on the 100 above; @ 1:05 in 1st round, @ 1:00 in 2nd set, @ :55 in 3rd set.
3 x 50 swim @ :50- fly/free on #1, back/free on #2. breast/free on #3
No rest between sets, check HR after 3rd set.
LONG SWIM-
One time through (continuous swim):
150 swim IM (NO FREE)
50 kick FAST free with boards
350 swim free br 3- get your time for this 350
150 swim IM- as above, but FASTER
50 kick FAST free with boards
400 swim free br 3, goal is to be FASTER on the 400 than you were on the 350...
150 swim IM- fastest of the day
50 kick FAST free with boards
450 swim free br 3- can you be FASTER here than on the 400?
1:00 rest, check HR then put fins on
With fins, finish up with...
"Out & backs" in sets of 3 (swim out, flip turn, then kick back):
#1- to 12M @ :40
#2- to 18M @ :50
#3- to 25M @ 1:00
Switch strokes after each set of 3.
100 easy drill before you get out. Please be sure to help take out the lanelines if you weren't able to help set up the pool. Make sure you're ready for your exams this week, thank your parents for getting you here this morning & get excited for the meet this weekend. Have a great day!
Monday, June 8, 2015
Tuesday, June 9, 2015
Tuesday, June 9, 2015
Written for LCM
1 x 600- 300 swim relaxed freestyle/200 reverse IM, drill-swim by 25's/100 kick on back
1:00 rest
With fins:
8 x 50 @ 1:05
1&2- 2 fly/2 breaststroke drill by 25's
3&4- choice fly/choice breaststroke drill by 25's
8 x 50 @ 1:00- each 50 is:
1/3 FAST underwater dolphin kick
1/3 swim in primary stroke build to FAST
1/3 drill in primary stroke
1:00 rest, check HR & take off fins
4 sets of:
1 x 150 swim free br 3/5/7 by 50's @ 2:15
1 x 150 swim 100 free br 3, 50 kick on back @ 2:30
1 x 150 swim free br 3/5/3 by 50's @ 2:10
1 x 150 swim 100 free, 50 in primary stroke @ 2:20
1 x 150 swim free br 3 @ 2:05
1 x 150 swim IM- get time, check HR- who can break 2:00? 1:50??
:30 rest between sets.
With fins until 7:15 a.m., finish up with...
"Staggered" out & backs-
#1- swim FAST to 12M, then flip turn & kick back to wall FAST, @ :40
#2- swim FAST to 18M, then flip turn & kick back to wall FAST @ :50
#3- swim FAST to 25M, then flip turn & kick back to wall FAST @ 1:00
Change strokes after each round of 3
100 easy drill before you get out to help with the lanelines. Do an excellent job in school today, thank your parents for getting you to the pool this morning, and get excited for our meet this weekend. Have a great day!
Written for LCM
1 x 600- 300 swim relaxed freestyle/200 reverse IM, drill-swim by 25's/100 kick on back
1:00 rest
With fins:
8 x 50 @ 1:05
1&2- 2 fly/2 breaststroke drill by 25's
3&4- choice fly/choice breaststroke drill by 25's
8 x 50 @ 1:00- each 50 is:
1/3 FAST underwater dolphin kick
1/3 swim in primary stroke build to FAST
1/3 drill in primary stroke
1:00 rest, check HR & take off fins
4 sets of:
1 x 150 swim free br 3/5/7 by 50's @ 2:15
1 x 150 swim 100 free br 3, 50 kick on back @ 2:30
1 x 150 swim free br 3/5/3 by 50's @ 2:10
1 x 150 swim 100 free, 50 in primary stroke @ 2:20
1 x 150 swim free br 3 @ 2:05
1 x 150 swim IM- get time, check HR- who can break 2:00? 1:50??
:30 rest between sets.
With fins until 7:15 a.m., finish up with...
"Staggered" out & backs-
#1- swim FAST to 12M, then flip turn & kick back to wall FAST, @ :40
#2- swim FAST to 18M, then flip turn & kick back to wall FAST @ :50
#3- swim FAST to 25M, then flip turn & kick back to wall FAST @ 1:00
Change strokes after each round of 3
100 easy drill before you get out to help with the lanelines. Do an excellent job in school today, thank your parents for getting you to the pool this morning, and get excited for our meet this weekend. Have a great day!
Sunday, June 7, 2015
Monday, June 8, 2015
Monday, June 8, 2015
Written for LCM
1 x 600- 300 swim freestyle, 300 rverse IM- each 100 is drill/kick on back, by 50's
1:00 rest
8 x 50 @ 1:10-
odds- 25 fist free br 3, 25 fly kick on side
evens- 25 3 strokes/12 kicks back drill, 25 kick breast on back
1 x 300- odd 50's kick choice on back, 2nd 25 is FAST; even 50's are drill/swim by 25's in primary stroke NO FREE
1:00 rest, check HR
6 x 50 as follows:
1&2- swim 25 free br 3, 25 swim NO FREE @ :55
3&4- kick with boards @ 1:05- 25 free kick 25 fly kick (#1), #2 is 25 breast kick/25 free kick
5&6- swim free br 3 @ :50
1 x 200 @ 3:30- swim free/kick FAST choice by 100's- get time
6 x 50- as above
1 x 300 @ 5:30- 200 swim free br 3/5 by 50's, 100 kick FAST free
6 x 50- as above
1 x 400 @ 7:30- 300 swim free br 3/5/7 by 50's, then 100 kick FAST free/breast by 25's
6 x 50- as above
1 x 300 @ 5:30- 200 swim IM, then 100 kick FAST free/dolphin kick by 25's
6 x 50- as above
1 x 200- 100 swim in primary stroke (NO FREE), 100 kick FAST in primary stroke, get time
1:00 rest, check HR
Until 7:15:
From mid-pool, partner up for "out & backs;" go 2 free, 2 NO FREE- really focus on the UDK off the turn
100 easy drill before you get out. Do an excellent job in school today, thank your parents for getting you to workout this morning & get excited for our meet this weekend. Have a great day!
Written for LCM
1 x 600- 300 swim freestyle, 300 rverse IM- each 100 is drill/kick on back, by 50's
1:00 rest
8 x 50 @ 1:10-
odds- 25 fist free br 3, 25 fly kick on side
evens- 25 3 strokes/12 kicks back drill, 25 kick breast on back
1 x 300- odd 50's kick choice on back, 2nd 25 is FAST; even 50's are drill/swim by 25's in primary stroke NO FREE
1:00 rest, check HR
6 x 50 as follows:
1&2- swim 25 free br 3, 25 swim NO FREE @ :55
3&4- kick with boards @ 1:05- 25 free kick 25 fly kick (#1), #2 is 25 breast kick/25 free kick
5&6- swim free br 3 @ :50
1 x 200 @ 3:30- swim free/kick FAST choice by 100's- get time
6 x 50- as above
1 x 300 @ 5:30- 200 swim free br 3/5 by 50's, 100 kick FAST free
6 x 50- as above
1 x 400 @ 7:30- 300 swim free br 3/5/7 by 50's, then 100 kick FAST free/breast by 25's
6 x 50- as above
1 x 300 @ 5:30- 200 swim IM, then 100 kick FAST free/dolphin kick by 25's
6 x 50- as above
1 x 200- 100 swim in primary stroke (NO FREE), 100 kick FAST in primary stroke, get time
1:00 rest, check HR
Until 7:15:
From mid-pool, partner up for "out & backs;" go 2 free, 2 NO FREE- really focus on the UDK off the turn
100 easy drill before you get out. Do an excellent job in school today, thank your parents for getting you to workout this morning & get excited for our meet this weekend. Have a great day!
Thursday, June 4, 2015
Friday, June 5, 2015
Friday, June 5, 2015- combined with Sr. Gold
Written for LCM
1 x 600-
300 swim freestyle- even hip rotation to both sides
300 NO FREE- each 100 is drill/swim/drill/kick by 25's (different stroke each 100)
1:00 rest
9 x 100 in 3 sets of 3:
1&2- ra2 la2 free drill/choice drill in primary stroke (NO FREE) @ 1:45
#3- kick @ 2:00 choice on back FAST, really work your UDK here!
12 x 50 kick as follows (middle 4 x 50 kick on back, others are with boards):
1-3 @ 1:05 (#1 is 17M FAST-34M moderate; #2 is 34M FAST-17M moderate; #3 is all FAST)
#4- kick 1/2 free 1/2 breast @ :50- you'll have to hustle here!
1:00 rest, check HR
3 sets of:
4 x 150-
odds- fly/back/breast by 50's @ 2:45 (SG @ 2:30??)
evens- back/breast/free by 50's @ 2:30 (SG @ 2:15??)
2 x 400 @ 6:30 (SG @ 6:00??) IM swim- (100 of each stroke) except last 100 is kick with boards; desc 1-2 to something juicy
No rest between sets. Check HR after each set.
Until 7:15 (or 7:30)...
With shnorkels:
18 x 50 pull free, 2 @ :55, 1 @ :40- concentrate on even hip rotation & steady head position.
Check HR after #18
Hustle to help with the lanelines before you go. Do an excellent job in school today, thank your parents for getting you here this morning, and be sure to wear your sunscreen if you have to be outside this weekend. Have a great day!
Written for LCM
1 x 600-
300 swim freestyle- even hip rotation to both sides
300 NO FREE- each 100 is drill/swim/drill/kick by 25's (different stroke each 100)
1:00 rest
9 x 100 in 3 sets of 3:
1&2- ra2 la2 free drill/choice drill in primary stroke (NO FREE) @ 1:45
#3- kick @ 2:00 choice on back FAST, really work your UDK here!
12 x 50 kick as follows (middle 4 x 50 kick on back, others are with boards):
1-3 @ 1:05 (#1 is 17M FAST-34M moderate; #2 is 34M FAST-17M moderate; #3 is all FAST)
#4- kick 1/2 free 1/2 breast @ :50- you'll have to hustle here!
1:00 rest, check HR
3 sets of:
4 x 150-
odds- fly/back/breast by 50's @ 2:45 (SG @ 2:30??)
evens- back/breast/free by 50's @ 2:30 (SG @ 2:15??)
2 x 400 @ 6:30 (SG @ 6:00??) IM swim- (100 of each stroke) except last 100 is kick with boards; desc 1-2 to something juicy
No rest between sets. Check HR after each set.
Until 7:15 (or 7:30)...
With shnorkels:
18 x 50 pull free, 2 @ :55, 1 @ :40- concentrate on even hip rotation & steady head position.
Check HR after #18
Hustle to help with the lanelines before you go. Do an excellent job in school today, thank your parents for getting you here this morning, and be sure to wear your sunscreen if you have to be outside this weekend. Have a great day!
Wednesday, June 3, 2015
Thursday, June 4, 2015
Thursday, June 4, 2015
Written for LCM
1 x 600-
300 swim freestyle
300 reverse IM- (2 x 150) each 150 is breast/back/fly by 50's- each 50 is drill/kick on back by 25's
1:00 rest
4 x 50 @ 1:05- 25 catchup free drill, 25 breast pull with dolphin kick
4 x 50 @ 1:05- 25 fist free drill br 3, 25 3 strokes/12 kicks backstroke drill
6 x 50 @ :55 as follows:
odds- swim free/back by 25's
evens- swim breast/free by 25's
1:00 rest
3 sets of:
3 x 100 swim free br 3/5 by 50's- 1&2 neg split @ 1:35, #3 @ 1:25
2 x 100 50 swim free br 3, 50 kick on back - descend 1-2 to something JUICY @ 2:10
1 x 100 kick all out FAST for time with boards- 50 free kick, 25 breast kick, 25 dolphin kick- @ 2:15
Check HR when you finish
3 x 100 swim free- as above
2 x 100 swim/kick on back- NO FREE for these 2 x 100's- desc 1-2 @ 2:10 to smoking FAST
1 x BROKEN 100 KICK with boards: 2 x 50 kick choice (but same stroke) @ :15 rest at the 50 (all @ 3:00)
Check HR when you finish. 1:00 rest between sets.
Finish up with...
18 x 50 pull with snorkels & buoys, 2 @ :55, 1 @ :45
100 easy drill before you get out.
Change quickly for drylands after you help roll up the lanelines. Do an excellent job in school today, thank your parents for getting you to workout, and get excited for our meet next weekend. Have a great day!
Written for LCM
1 x 600-
300 swim freestyle
300 reverse IM- (2 x 150) each 150 is breast/back/fly by 50's- each 50 is drill/kick on back by 25's
1:00 rest
4 x 50 @ 1:05- 25 catchup free drill, 25 breast pull with dolphin kick
4 x 50 @ 1:05- 25 fist free drill br 3, 25 3 strokes/12 kicks backstroke drill
6 x 50 @ :55 as follows:
odds- swim free/back by 25's
evens- swim breast/free by 25's
1:00 rest
3 sets of:
3 x 100 swim free br 3/5 by 50's- 1&2 neg split @ 1:35, #3 @ 1:25
2 x 100 50 swim free br 3, 50 kick on back - descend 1-2 to something JUICY @ 2:10
1 x 100 kick all out FAST for time with boards- 50 free kick, 25 breast kick, 25 dolphin kick- @ 2:15
Check HR when you finish
3 x 100 swim free- as above
2 x 100 swim/kick on back- NO FREE for these 2 x 100's- desc 1-2 @ 2:10 to smoking FAST
1 x BROKEN 100 KICK with boards: 2 x 50 kick choice (but same stroke) @ :15 rest at the 50 (all @ 3:00)
Check HR when you finish. 1:00 rest between sets.
Finish up with...
18 x 50 pull with snorkels & buoys, 2 @ :55, 1 @ :45
100 easy drill before you get out.
Change quickly for drylands after you help roll up the lanelines. Do an excellent job in school today, thank your parents for getting you to workout, and get excited for our meet next weekend. Have a great day!
Tuesday, June 2, 2015
Wednesday, June 3, 2015
Wednesday, June 3, 2015
Written for LCM
1 x 600- 300 swim relaxed freestyle, then 300 reverse IM- each 100 is drill/swim by 25's
1:00 rest
6 x 50 @ 1:00- 25 fist free br 3, 25 choice free drill
4 x 100 swim free br 3, 2nd 50 is kick free on back- be streamlined with even hip rotation, @ 1:50
6 x 50 @ 1:05- 25 ra2 la2 free drill, 25 3 kicks 1 pull breaststroke drill
4 x 50 swim breast/free by 25's @ :55
10 x 50 as follows:
odds- swim free/choice by 25's @ :50 (2nd 25 is NO FREE)
evens- swim free/kick choice on back by 25's @ :55- make the interval!
1:00 rest, check HR
LONG SWIM-
6 times through (good UDK throughout!):
150 swim backstroke- 50 swim smooth & steady, 50 swim "IM tempo," 50 swim FAST
100 swim freestyle br 3/7 by 50's (increase tempo on 2nd 50)
50 swim fly- build speed to FAST while focusing on continuous dolphin kick
50 kick FAST free with boards
1:00 rest after 6th round, check HR
Until 7:10 a.m., with fins from mid-pool, finish up with:
Reverse "out & backs" fly- swim FAST fly to the wall, work on your open turns, then kick FAST dolphin kick back to mid-pool
Written for LCM
1 x 600- 300 swim relaxed freestyle, then 300 reverse IM- each 100 is drill/swim by 25's
1:00 rest
6 x 50 @ 1:00- 25 fist free br 3, 25 choice free drill
4 x 100 swim free br 3, 2nd 50 is kick free on back- be streamlined with even hip rotation, @ 1:50
6 x 50 @ 1:05- 25 ra2 la2 free drill, 25 3 kicks 1 pull breaststroke drill
4 x 50 swim breast/free by 25's @ :55
10 x 50 as follows:
odds- swim free/choice by 25's @ :50 (2nd 25 is NO FREE)
evens- swim free/kick choice on back by 25's @ :55- make the interval!
1:00 rest, check HR
LONG SWIM-
6 times through (good UDK throughout!):
150 swim backstroke- 50 swim smooth & steady, 50 swim "IM tempo," 50 swim FAST
100 swim freestyle br 3/7 by 50's (increase tempo on 2nd 50)
50 swim fly- build speed to FAST while focusing on continuous dolphin kick
50 kick FAST free with boards
1:00 rest after 6th round, check HR
Until 7:10 a.m., with fins from mid-pool, finish up with:
Reverse "out & backs" fly- swim FAST fly to the wall, work on your open turns, then kick FAST dolphin kick back to mid-pool
Monday, June 1, 2015
Tuesday, June 2, 2015
Tuesday, June 2, 2015
Written for LCM
1 x 600-
300 swim relaxed freestyle
300 reverse IM (breast/back/fly, by 100's)- each 100 is drill/swim/drill/kick on back, by 25's
1:00 rest
With fins, 2 sets of:
6 x 50 @ 1:05- fly pull w/free kick (2nd set go 1/2 dolph kick arms at side 1/2 swim fly- w/shnorkels)
2 x 100 @ 1:45- 25 swim fly build to FAST 25 choice fly drill, then choice drill/swim by 25's on 2nd 50
No rest between sets. Check HR after 2nd set, then take fins off.
12 x 50 @ :55 (every 4th 50 @ 1:15)
1- 17M swim fly br 1/1, then 34M swim free br 5
2- 34M swim fly br 1/1, then 17M swim free br 5
3- all swim fly br 1/1
4- choice drill (1/2 of this 50 drill needs to be fly drill; other 25M is choice drill) @ 1:15
1:00 rest after #12, then check HR
Until 6:50 a.m.:
1 x 100 kick on back @ 2:00- good UDK!
1 x 100 swim backstroke- 1st 50 at "IM tempo," 2nd 50 is FAST, let your legs drive you on this 50 @ 1:45
1 x 100 kick on back @ 2:00- good UDK, this should be an all out JUICY crank!
BROKEN 200 KICK IM: 4 x 50 kick FAST IM order w/boards by 50's (fly/free/breast/free), :10 rest at each 50
1:00 rest between sets, check your HR after each set.
100 easy choice drill before you get out. Change quickly for drylands (until 7:15) after you've taken out the lanelines. Do an excellent job in school today, thank your parents for getting you to workout this morning, and get excited for our meet in two weeks. Have a great day!
Written for LCM
1 x 600-
300 swim relaxed freestyle
300 reverse IM (breast/back/fly, by 100's)- each 100 is drill/swim/drill/kick on back, by 25's
1:00 rest
With fins, 2 sets of:
6 x 50 @ 1:05- fly pull w/free kick (2nd set go 1/2 dolph kick arms at side 1/2 swim fly- w/shnorkels)
2 x 100 @ 1:45- 25 swim fly build to FAST 25 choice fly drill, then choice drill/swim by 25's on 2nd 50
No rest between sets. Check HR after 2nd set, then take fins off.
12 x 50 @ :55 (every 4th 50 @ 1:15)
1- 17M swim fly br 1/1, then 34M swim free br 5
2- 34M swim fly br 1/1, then 17M swim free br 5
3- all swim fly br 1/1
4- choice drill (1/2 of this 50 drill needs to be fly drill; other 25M is choice drill) @ 1:15
1:00 rest after #12, then check HR
Until 6:50 a.m.:
1 x 100 kick on back @ 2:00- good UDK!
1 x 100 swim backstroke- 1st 50 at "IM tempo," 2nd 50 is FAST, let your legs drive you on this 50 @ 1:45
1 x 100 kick on back @ 2:00- good UDK, this should be an all out JUICY crank!
BROKEN 200 KICK IM: 4 x 50 kick FAST IM order w/boards by 50's (fly/free/breast/free), :10 rest at each 50
1:00 rest between sets, check your HR after each set.
100 easy choice drill before you get out. Change quickly for drylands (until 7:15) after you've taken out the lanelines. Do an excellent job in school today, thank your parents for getting you to workout this morning, and get excited for our meet in two weeks. Have a great day!
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