Tuesday, September 1, 2015- LCM

1 x 600- 300 freestyle (swim/kick on back by 50's)/300 reverse IM- each 100 is drill/dolph kick on side, by 25's
1:00 rest

Nice job yesterday, a good start to the year- but let's have better UDK off each wall!

3 sets of 4 x 50 as follows:
1&2- ra2 la2 free drill @ 1:05- head position/rotation/follow-through
3&4- kick on back, desc 1-2 to FAST @ 1:15- good UDK (middle round with boards)
No rest between sets, check HR after 3rd set.

Talk about backstroke:

• Body position
• Even hip rotation
• Steady kick or BIG kick??? 

 Review backstroke drills: 12 kicks/3 strokes (12k/3str); 1/2 ra 1/2 la; double arm (da back)
6 x 100 @ 2:30- drill backstroke (different by 100's)/kick on back build
1:00 rest, check HR

3 sets of:
2 x 100 swim freestyle br 3/5 by 50's (different intervals by lanes: 1:40, 1:50 & 2:10)
3 x 50 backstroke @ 1:15- 1&2 are drill, #3 is swim backstroke build to FAST
No rest between sets, check HR after each set.

In the diving well, finish up with:
Vertical kicking until 7:00 a.m.

Be sure to help take out the lanelines before you go change. Do an excellent job in school today & thank your parents for getting you here this morning. Have a great day!

Monday, August 31, 2015- LCM

1 x 600- 300 swim/kick on back freestyle by 50's, 300 reverse IM- each 100 is drill/kick by 25's
1:00 rest

Quick talk about skills:
Underwater dolphin kick (UDK)!
Kick, kick, kick- makes the pool shorter so you take fewer strokes (PLUS, look at the size of your legs compared to your arms)
Turns!- They're in every race, it's your job to build them up to "great" every day in workout

Talk about freestyle: good head position, even hip rotation, finish your stroke & let your legs drive you!

18 x 50 @ 1:05 (3 drill, 1 swim build, 2 kick on back descend 1-2)
3 x 200 swim freestyle with snorkel @ :20 rest- put it all together and watch your stroke out in front of you
1:00 rest, check HR

Pair up for partner kick races...
With boards from mid-pool:
Kick FAST free back to the end of the pool & get out and go immediately to the diving well
4 x 25 UDK lungbusters in the dive well, then get back to your end of the pool & kick FAST back to mid-pool; the first pair with both athletes at mid-pool wins & does not have to do the next one.

With fins, until 7:30 a.m., finish up with:
3 x 50 backstroke drill (12k 3 strokes) @ 1:05
1 x 150 swim backstroke, work the UDK & descend the 50's 1-3 to what you can
:30 rest between sets.

100 easy choice drill before you help put the lanelines back. Do an excellent job in school today- finals will be here before you know it, so start preparing NOW. Have a great day!

Tuesday, August 4, 2015- LCM

1 x 600- 300 swim easy freestyle/300 reverse IM- each 100 is kick/choice by 25's
1:00 rest


**GREAT TECHNIQUE & UDK TODAY!!**

3 sets of:
1 x 150- catchup free drill/3 kicks 1 pull breaststroke drill/choice kick on back by 50's
5 x 50's as follows:
odds- choice backstroke drill/swim backstroke by 25's @ 1:10
evens- choice breaststroke drill/swim breaststroke by 25's @ 1:10
1 x 150 easy choice kick on back/drill-swim by 25's in primary stroke/easy choice different kick on back
:30 rest between sets.

3 sets of:
4 x 50 swim choice with excellent technique & 5 FAST UDK off the wall, @ :55
4 x race pace sprints to the silver ladder, no further than that @ :40
:30 rest between sets, check HR after each set.


1 x 400 swim- 50 free br 3, 50 NO FREE- just swim comfortably with a smooth stroke & great technique.
1:00 rest, check HR.


From the ladder:
Work on turns for 15 minutes.


100 easy drill before you help take out the lanelines. Be sure to take some reading material with you to the meet, along with your water bottle & plenty of healthy snacks. Be quick with the lanelines so I can speak with everybody before you have to leave. Enjoy the meet!

Monday, August 3, 2015- LCM

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kicm on back by 25's
1:00 rest

Concentrate on UDK & great technique today!

2 sets of:
2 x 200 @ :15 rest- ra2la2 free drill, choice drill in primary stroke (NO FREE), by 50's
6 x 50 swim @ :55- odds are free br 3, evens are primary/free by 25's
6 x 1/2 pool sprint kicks with boards @ :40 (on backs in 2nd round)- to the silver ladder, then easy kick to the end; odds are free kick, evens are fly or breaststroke kick
1:00 rest between each set.

3 x 300 swim free br 3/5 by 50's- all @ :20 rest (#2 is with shnorkels)- all smooth & comfortable here!

With fins, finish up with:
24 x 25 swim @ :45 in sets of 6-
1&2, swim 1/2 FAST 1/2 drill;
#3- swim build to FAST;
4&5, swim 1/2 FAST 1/2 drill:
#6- all swim FAST

100 easy drill before you help take out the lanelines. Be sure to focus on your diet the next few days: lots of water, small meals (eaten slowly!), and get plenty of sleep. Make sure you pack your summer reading to bring to the meet. Have a great day!