1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back by 25's
1:00 rest
2 sets of:
4 x 100- 50 fist free drill br 3, 50 choice drill in primary stroke (NO FREE) @ 1:50
4 x 1/2 pool sprints @ :30- freestyle in 1st set; primary stroke (NO FREE) in 2nd set
2 x 200 kick on back @ 3:45 descend 1-2; 3rd 50 in each 200 is swim (same stroke as you did on the 1/2 pool sprints).
No rest between sets, check your HR after 2nd set.
18 x 100 as follows:
2- swim free br 3 @ 1:25 or 1:35, descend 1-2
2- swim/kick by 50's in primary stroke, desc 1-2 to something juicy @ 1:50
2- all kick FAST with boards @ 2:15
Check HR after each round of 6.
Until the end of workout, finish up with:
BROKEN 75's as follows (each 75 is @ 2:30)-
#1- 25 swim FAST, 50 drill
#2- 2 x 25 swim FAST @ :10 rest, 25 drill
#3- 3 x 25 swim all out FAST @ :10 rest
#4- kick all out FAST for time on back
100 easy drill before you get out. Do an excellent job with your HW today- even though you don't have school until Wednesday. Thank your parents for getting you to workout today & get excited for breakfast tomorrow morning (at Deli South in Leesburg, right after morning workout). Have a great day!
Saturday, October 31, 2015
Saturday, October 31, 2015- SCY
1 x 600- 300 swim free, 300 reverse IM- each 100 is skulling, drill, drill, kick on back- by 25's
1:00 rest
2 x 100 @ 1:45- 50 choice drill in primary stroke NO FREE, 50 kick on back, 5 FAST UDK off each wall
3 x 50 @ 1:00 offside breathing drill- ra on the way down, la on the way back
4 x 50 @ :50 swim free/kick on back by 25's, build kick to FAST (Lane1 @ :55)
5 x 50 @ :45 swim primary stroke (NO FREE)/free by 25's @ :45 (Lane 1 @ :50)
6 x 125 kick @ 2:20, descend 1-2's (middle 2 x 125 on back, go last 25 from a dive); Lane 1 go 4 @ 2:45
1:00 rest, check HR
TEST SET: 1 x 400 kick FAST for time
Get time, check HR
6 sets of (Lane 1 go 4 sets of):
1 x 350 IM- 75 swim of each stroke, then 50 kick free on back @ 5:20 (Lane 1: IM is 4 x 75's IM, all @ 6:15)
1 x 100 kick FAST for time with boards- different by round
odd rounds- 4 x 25 @ :10 rest
even rounds- 25/50/25, all @ :10 rest
Keep track of your 100's kick after each IM.
100 easy drill before you get out. Do an excellent job with your HW this weekend, and drylands, too. DON'T OVERDO IT ON THE CANDY TODAY! Have a great day!
1:00 rest
2 x 100 @ 1:45- 50 choice drill in primary stroke NO FREE, 50 kick on back, 5 FAST UDK off each wall
3 x 50 @ 1:00 offside breathing drill- ra on the way down, la on the way back
4 x 50 @ :50 swim free/kick on back by 25's, build kick to FAST (Lane1 @ :55)
5 x 50 @ :45 swim primary stroke (NO FREE)/free by 25's @ :45 (Lane 1 @ :50)
6 x 125 kick @ 2:20, descend 1-2's (middle 2 x 125 on back, go last 25 from a dive); Lane 1 go 4 @ 2:45
1:00 rest, check HR
TEST SET: 1 x 400 kick FAST for time
Get time, check HR
6 sets of (Lane 1 go 4 sets of):
1 x 350 IM- 75 swim of each stroke, then 50 kick free on back @ 5:20 (Lane 1: IM is 4 x 75's IM, all @ 6:15)
1 x 100 kick FAST for time with boards- different by round
odd rounds- 4 x 25 @ :10 rest
even rounds- 25/50/25, all @ :10 rest
Keep track of your 100's kick after each IM.
100 easy drill before you get out. Do an excellent job with your HW this weekend, and drylands, too. DON'T OVERDO IT ON THE CANDY TODAY! Have a great day!
Thursday, October 29, 2015
Thursday, October 29, 2015- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill, drill, swim, kick by 25's
1:00 rest
4 x 100 @ 1:50- 25 offside breathing, 50 3 kicks 1 pull breaststroke drill, 25 offside breathing (other arm)
4 x 50 swim breast/free by 25's @ :55
6 x 1/2 pool sprint kicks with boards @ :30
6 x 100 kick as follows:
75- 25 breast kick with boards, then 50 kick on back (UDK) @ 1:30
25- kick FAST free with boards @ :25
1:00 rest, check HR
LONG SWIM-
3 times through:
100- swim/kick with boards by 50's in primary stroke, NO FREE
100 kick on back with 5 FAST UDK's off each wall!
100 swim/kick with boards in 4th best stroke, NO FREE
100 swim free br 3/5 BIG NEGATIVE SPLIT
100 swim IM- last 25 is kick FAST free on back
Check HR after 3rd time through.
Finish up with:
1 x 150 swim BIG negative split free br 3/5 by 75's @ 1:55 (2:10)
3 x 50 swim free/NO FREE by 25's @ :55 (1:00)
1 x 150 swim free- as above
3 x 50 swim free/NO FREE by 25's @ :50 (:55)
1 x 150 swim free- as above
3 x 50 swim free/NO FREE by 25's @ :45 (:50)
1 x 200 swim smooth & relaxed @ 3:15
3 x 50 swim free/NO FREE by 25's @ :40!!*@^&$# (:45!)
Check HR
100 easy drill before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to workout. Have a great day!
1:00 rest
4 x 100 @ 1:50- 25 offside breathing, 50 3 kicks 1 pull breaststroke drill, 25 offside breathing (other arm)
4 x 50 swim breast/free by 25's @ :55
6 x 1/2 pool sprint kicks with boards @ :30
6 x 100 kick as follows:
75- 25 breast kick with boards, then 50 kick on back (UDK) @ 1:30
25- kick FAST free with boards @ :25
1:00 rest, check HR
LONG SWIM-
3 times through:
100- swim/kick with boards by 50's in primary stroke, NO FREE
100 kick on back with 5 FAST UDK's off each wall!
100 swim/kick with boards in 4th best stroke, NO FREE
100 swim free br 3/5 BIG NEGATIVE SPLIT
100 swim IM- last 25 is kick FAST free on back
Check HR after 3rd time through.
Finish up with:
1 x 150 swim BIG negative split free br 3/5 by 75's @ 1:55 (2:10)
3 x 50 swim free/NO FREE by 25's @ :55 (1:00)
1 x 150 swim free- as above
3 x 50 swim free/NO FREE by 25's @ :50 (:55)
1 x 150 swim free- as above
3 x 50 swim free/NO FREE by 25's @ :45 (:50)
1 x 200 swim smooth & relaxed @ 3:15
3 x 50 swim free/NO FREE by 25's @ :40!!*@^&$# (:45!)
Check HR
100 easy drill before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to workout. Have a great day!
Wednesday, October 28, 2015
Thursday, October 29, 2015- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/swim/kick on back, by 25's
1:00 rest
4 x 50 catchup free drill @ 1:00
4 x 100 @ 1:45- 25 off side free breathing, 50 3 kicks 1 pull breaststroke drill, 25 off side free breathing (opposite side)
6 x 1/2 pool sprints with boards @ :30
6 x 100 kick as follows:
75 kick @ 1:20- 25 breast kick with boards, 50 kick choice on back (UDK!)
25 kick FAST free with boards @ :20
1:00 rest, check HR
LONG SWIM-
3 times through:
100 swim/kick with boards by 50's in primary stroke, NO FREE
100 kick on back- 5 FAST UDK off each turn
100 swim/kick with boards by 50's in 4th best stroke, NO FREE
150 swim BIG negative split free br 3/5 by 75's
150 swim IM- 50 of each stroke, all out kick on 2nd 25 of each 50
1:00 rest after 3rd time through, check HR.
2 x 150 swim free br 3 @ 1:45- BIG neg split here (1:55))
3 x 50 swim free/NO FREE by 25's @ :50 (:55)
2 x 150 swim free br 3 @ 1:45- STRONG neg split here (1:55)
3 x 50 swim free/NO FREE by 25's @ :45 (:50)
2 x 150 swim free br 3 @ 1:45- big, FROTHY kick on 2nd 75 (1:55)
3 x 50 swim free/NO FREE by 25's @ :40 (:45)
1 x 200 swim smooth & relaxed, your choice, @ 3:00
3 x 50 swim free/NO FREE by 25's @ :35!!$*%#&* (:40)
100 easy drill before you get out. Do an excellent job in school today, get excited for Swim & Rock. Have a great day!
1:00 rest
4 x 50 catchup free drill @ 1:00
4 x 100 @ 1:45- 25 off side free breathing, 50 3 kicks 1 pull breaststroke drill, 25 off side free breathing (opposite side)
6 x 1/2 pool sprints with boards @ :30
6 x 100 kick as follows:
75 kick @ 1:20- 25 breast kick with boards, 50 kick choice on back (UDK!)
25 kick FAST free with boards @ :20
1:00 rest, check HR
LONG SWIM-
3 times through:
100 swim/kick with boards by 50's in primary stroke, NO FREE
100 kick on back- 5 FAST UDK off each turn
100 swim/kick with boards by 50's in 4th best stroke, NO FREE
150 swim BIG negative split free br 3/5 by 75's
150 swim IM- 50 of each stroke, all out kick on 2nd 25 of each 50
1:00 rest after 3rd time through, check HR.
2 x 150 swim free br 3 @ 1:45- BIG neg split here (1:55))
3 x 50 swim free/NO FREE by 25's @ :50 (:55)
2 x 150 swim free br 3 @ 1:45- STRONG neg split here (1:55)
3 x 50 swim free/NO FREE by 25's @ :45 (:50)
2 x 150 swim free br 3 @ 1:45- big, FROTHY kick on 2nd 75 (1:55)
3 x 50 swim free/NO FREE by 25's @ :40 (:45)
1 x 200 swim smooth & relaxed, your choice, @ 3:00
3 x 50 swim free/NO FREE by 25's @ :35!!$*%#&* (:40)
100 easy drill before you get out. Do an excellent job in school today, get excited for Swim & Rock. Have a great day!
Wednesday, October 28, 2015- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest
6 x 25 kick on back @ :40- 5 FAST UDK off each wall, then breaststroke kick to the end- squeeze feet together & glide at the end of each kick
4 x 75 @ 1:30- 50 2 dolphin kicks 1 pull breaststroke drill (head facing DOWN at the end of each stroke), then 25 fly kick on side
3 x 100 @ 1:50- 75 kick on back, 25 swim breaststroke build to FAST- FROM A DIVE
6 x 50 swim freestyle/breaststroke by 25's @ :55- good UDK on 1st 25, good pullout on 2nd 25
6 x 50 swim/kick on back @ :55- all BREASTSTROKE (Lane 1 can go @ 1:00 if needed)
1:00 rest, check HR
2 sets of, with boards where noted:
2 x 150 @ 3:00- 100 IM kick on back (IM order by 25's), 50 kick FAST choice, NO FREE
1 x 100 kick FAST for time with boards @ 2:15
2 x 150 @ 3:00 kick, as above (just like the first 150's), except the 50 kick with boards is FAST FREE
2 x 100 kick FAST for time with boards @ 2:15
2 x 150 @ 3:00 kick, as above, except 50 kick with boards is FAST dolphin kick
3 x 100 kick FAST for time with boards @ 3:15
1:00 rest between sets, check HR
After 2nd set, finish up with...
1 x 600 swim freestyle with shnorkels; descend the 100's 1-2's, so all even 100's are FAST.
100 easy drill before you get out. Do an excellent job with your HW tonight and thank your parents for getting you to workout. Have a great day!
1:00 rest
6 x 25 kick on back @ :40- 5 FAST UDK off each wall, then breaststroke kick to the end- squeeze feet together & glide at the end of each kick
4 x 75 @ 1:30- 50 2 dolphin kicks 1 pull breaststroke drill (head facing DOWN at the end of each stroke), then 25 fly kick on side
3 x 100 @ 1:50- 75 kick on back, 25 swim breaststroke build to FAST- FROM A DIVE
6 x 50 swim freestyle/breaststroke by 25's @ :55- good UDK on 1st 25, good pullout on 2nd 25
6 x 50 swim/kick on back @ :55- all BREASTSTROKE (Lane 1 can go @ 1:00 if needed)
1:00 rest, check HR
2 sets of, with boards where noted:
2 x 150 @ 3:00- 100 IM kick on back (IM order by 25's), 50 kick FAST choice, NO FREE
1 x 100 kick FAST for time with boards @ 2:15
2 x 150 @ 3:00 kick, as above (just like the first 150's), except the 50 kick with boards is FAST FREE
2 x 100 kick FAST for time with boards @ 2:15
2 x 150 @ 3:00 kick, as above, except 50 kick with boards is FAST dolphin kick
3 x 100 kick FAST for time with boards @ 3:15
1:00 rest between sets, check HR
After 2nd set, finish up with...
1 x 600 swim freestyle with shnorkels; descend the 100's 1-2's, so all even 100's are FAST.
100 easy drill before you get out. Do an excellent job with your HW tonight and thank your parents for getting you to workout. Have a great day!
Tuesday, October 27, 2015
Tuesday, October 27, 2015- PM Junior Gold
1 x 600- 300 swim freestyle, 300
reverse IM- each 75 is drill/drill/skulling, by 25's
1:00 rest
12 x 75-
1-3: 50 6 kicks/3 strokes back drill, 25 breast pull with free kick @ 1:30
4-6, 25 fly pull with free kick, 50 choice kick on back @ 1:30
7-9, swim IM (NO FREE), descend 1-3, @ 1:30
10-12, kick on back @ 1:30, desc 1-3, work your UDK!
After #12, continue right into...
12 x half pool sprints @ :30, 4 free, 4 NO FREE, 4 swim your choice
1:00 rest, check HR
4*+ sets of:
*odd rounds-
6 x 25 kick FAST with boards @ :40- middle 2 x 25's @ :10 rest (@ 1:20)
+even rounds- 3 x 50 kick (@ :10 rest; @ 1:10- by round)
Every round:
100 easy drill choice before you get out. Do an excellent job with your HW tonight & get excited for the meet next weekend. Have a great day!
1:00 rest
12 x 75-
1-3: 50 6 kicks/3 strokes back drill, 25 breast pull with free kick @ 1:30
4-6, 25 fly pull with free kick, 50 choice kick on back @ 1:30
7-9, swim IM (NO FREE), descend 1-3, @ 1:30
10-12, kick on back @ 1:30, desc 1-3, work your UDK!
After #12, continue right into...
12 x half pool sprints @ :30, 4 free, 4 NO FREE, 4 swim your choice
1:00 rest, check HR
4*+ sets of:
*odd rounds-
6 x 25 kick FAST with boards @ :40- middle 2 x 25's @ :10 rest (@ 1:20)
+even rounds- 3 x 50 kick (@ :10 rest; @ 1:10- by round)
Every round:
4 x 100-
odds- swim free br 3 @ 1:25
#2- kick on back @ 1:45
#4- swim IM @ 1:35
1 x 200 swim free br 3 @ 2:30- you’ll have to hustle here!
1:00 rest after sets 1 & 3, check HR after those two sets.
odds- swim free br 3 @ 1:25
#2- kick on back @ 1:45
#4- swim IM @ 1:35
1 x 200 swim free br 3 @ 2:30- you’ll have to hustle here!
1:00 rest after sets 1 & 3, check HR after those two sets.
100 easy drill choice before you get out. Do an excellent job with your HW tonight & get excited for the meet next weekend. Have a great day!
Monday, October 26, 2015
Tuesday, October 27, 2015- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling, by 25's
1:00 rest
16 x 75-
1-4: 50 6 kicks/3 strokes back drill, 25 breast pull with free kick @ 1:25
5-8, 25 fly pull with free kick, 50 choice kick on back @ 1:25
9-12, swim IM (NO FREE), descend 1-2's, @ 1:20
13-16, kick on back @ 1:20, desc 1-2 & 4-6 right now.
After #16, continue right into...
12 x half pool sprints @ :40, 4 free, 4 NO FREE, 4 swim your choice
1:00 rest, check HR
6 sets of:
odd rounds-
6 x 25 kick FAST with boards @ :40- middle 2 x 25's @ :10 rest (@ 1:20)
even rounds- 3 x 50 kick (@ :50; @ :10 rest; @ 1:10- by round)
4 x 100-
odds- swim free br 3 @ 1:15
#2- kick on back @ 1:35
#4- swim IM @ 1:25
1 x 200 swim free br 3 @ 2:15
1:00 rest after sets 3 & 5, check HR after those two sets.
100 easy drill choice before you get out. Do an excellent job in school today & get excited for the meet next weekend. Have a great day!
1:00 rest
16 x 75-
1-4: 50 6 kicks/3 strokes back drill, 25 breast pull with free kick @ 1:25
5-8, 25 fly pull with free kick, 50 choice kick on back @ 1:25
9-12, swim IM (NO FREE), descend 1-2's, @ 1:20
13-16, kick on back @ 1:20, desc 1-2 & 4-6 right now.
After #16, continue right into...
12 x half pool sprints @ :40, 4 free, 4 NO FREE, 4 swim your choice
1:00 rest, check HR
6 sets of:
odd rounds-
6 x 25 kick FAST with boards @ :40- middle 2 x 25's @ :10 rest (@ 1:20)
even rounds- 3 x 50 kick (@ :50; @ :10 rest; @ 1:10- by round)
4 x 100-
odds- swim free br 3 @ 1:15
#2- kick on back @ 1:35
#4- swim IM @ 1:25
1 x 200 swim free br 3 @ 2:15
1:00 rest after sets 3 & 5, check HR after those two sets.
100 easy drill choice before you get out. Do an excellent job in school today & get excited for the meet next weekend. Have a great day!
Monday, October 26, 2015- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick on back, drill,
drill by 25's
1:00 rest
4 x 75 @ 1:30- 50 fist free br 3, 25 breast kick on back
6 x 100 @ :10 rest as follows:
odds- pull free br 3/5 by 50's
evens- drill/swim in 4th best stroke by 25's- NO FREE
1:00 rest, check HR
3 sets of:
6 x 50 pull free br 3/5 by 25's @ :55
2 x 100 @ 2:00- 75 kick choice on back, with 5 FAST UDK off each wall, 25 swim breaststroke- work on pullout
1 x 250 swim free with shnorkel- even hip rotation, steady head position throughout
1:00 rest between sets, check HR.
Until the end of workout:
4 x "out & backs" to mid-pool @ :40- odd rounds are kick with boards, even rounds are swim/kick by 12.5's
1 x 50 choice skulling
:30 rest between sets.
Do an excellent job with your HW tonight, thank your parents for spending the weekend at the meet, and get excited for the next meet. Have a great day!
1:00 rest
4 x 75 @ 1:30- 50 fist free br 3, 25 breast kick on back
6 x 100 @ :10 rest as follows:
odds- pull free br 3/5 by 50's
evens- drill/swim in 4th best stroke by 25's- NO FREE
1:00 rest, check HR
3 sets of:
6 x 50 pull free br 3/5 by 25's @ :55
2 x 100 @ 2:00- 75 kick choice on back, with 5 FAST UDK off each wall, 25 swim breaststroke- work on pullout
1 x 250 swim free with shnorkel- even hip rotation, steady head position throughout
1:00 rest between sets, check HR.
Until the end of workout:
4 x "out & backs" to mid-pool @ :40- odd rounds are kick with boards, even rounds are swim/kick by 12.5's
1 x 50 choice skulling
:30 rest between sets.
Do an excellent job with your HW tonight, thank your parents for spending the weekend at the meet, and get excited for the next meet. Have a great day!
Sunday, October 25, 2015
Monday, October 26, 2015- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick on back, drill, drill by 25's
1:00 rest
Quick talk about the meet
4 x 75 @ 1:30- 50 fist free br 3, 25 breast kick on back
6 x 100 @ :10 rest as follows:
odds- pull free br 3/5 by 50's
evens- drill/swim in 4th best stroke by 25's
1:00 rest, check HR
3 sets of:
7 x 50 pull free br 3/5 by 25's @ :55
2 x 150 @ 2:45- 100 kick choice on back, with 5 FAST UDK off each wall, 50 swim breaststroke- work on pullout
1 x 250 swim free with shnorkel (350 in 2nd set; 450 in 3rd set)
1:00 rest between sets, check HR.
Until the end of workout:
4 x "out & backs" to mid-pool @ :40- odd rounds are kick with boards, even rounds are swim/kick by 12.5's
1 x 50 choice skulling
:30 rest between sets.
Do an excellent job in school today, remember the things we need to work on in order to improve, and get excited for the next meet. Have a great day!
1:00 rest
Quick talk about the meet
4 x 75 @ 1:30- 50 fist free br 3, 25 breast kick on back
6 x 100 @ :10 rest as follows:
odds- pull free br 3/5 by 50's
evens- drill/swim in 4th best stroke by 25's
1:00 rest, check HR
3 sets of:
7 x 50 pull free br 3/5 by 25's @ :55
2 x 150 @ 2:45- 100 kick choice on back, with 5 FAST UDK off each wall, 50 swim breaststroke- work on pullout
1 x 250 swim free with shnorkel (350 in 2nd set; 450 in 3rd set)
1:00 rest between sets, check HR.
Until the end of workout:
4 x "out & backs" to mid-pool @ :40- odd rounds are kick with boards, even rounds are swim/kick by 12.5's
1 x 50 choice skulling
:30 rest between sets.
Do an excellent job in school today, remember the things we need to work on in order to improve, and get excited for the next meet. Have a great day!
Thursday, October 22, 2015
Thursday, October 22, 2015- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse
IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
2 sets of:
3 x 75- 25 ra2 la2 free drill, 50 3 kicks 1 pull breaststroke drill, @ 1:25
1 x 125 @ 2:30- 25 fly pull with free kick, 50- 6 kicks 3 strokes back drill, 50 kick easy-FAST w/boards
3* x 50 swim IM order by 25's @ :55
*In 2nd set, go 3 x 50 swim/kick by 25's, IM order by 50's
1:00 rest after 2nd set, check HR
LONG SWIM-
2 times through:
1 x 200 IM- 50 swim of fly/back/breast, then 50 kick free on back
1 x 200 swim free br 3/5/3/7 by 50's
1 x 300 IM- each 75 is 50 swim, 25 kick on back (kick is the same stroke as you swam)
100 kick FAST with boards
Check HR after 2nd time through, then 1:00 rest
1:00 rest
2 sets of:
3 x 75- 25 ra2 la2 free drill, 50 3 kicks 1 pull breaststroke drill, @ 1:25
1 x 125 @ 2:30- 25 fly pull with free kick, 50- 6 kicks 3 strokes back drill, 50 kick easy-FAST w/boards
3* x 50 swim IM order by 25's @ :55
*In 2nd set, go 3 x 50 swim/kick by 25's, IM order by 50's
1:00 rest after 2nd set, check HR
LONG SWIM-
2 times through:
1 x 200 IM- 50 swim of fly/back/breast, then 50 kick free on back
1 x 200 swim free br 3/5/3/7 by 50's
1 x 300 IM- each 75 is 50 swim, 25 kick on back (kick is the same stroke as you swam)
100 kick FAST with boards
Check HR after 2nd time through, then 1:00 rest
3
sets of:
2 x 100 swim free br 3 @ 1:20 (or 1:25)- strong neg split here
1 x 150 swim free br 3 @ 1:50- who can hold under 1:45? Under 1:40?
No rest between sets, check HR after 3rd set
Until 6:00 p.m.:
With fins, finish up with...
4 x 25 @ :40- (“the usual” set of four: ½ FAST ½ drill; build to FAST; all drill; all swim FAST)
:20 extra rest
2 x 100 swim free br 3 @ 1:20 (or 1:25)- strong neg split here
1 x 150 swim free br 3 @ 1:50- who can hold under 1:45? Under 1:40?
No rest between sets, check HR after 3rd set
Until 6:00 p.m.:
With fins, finish up with...
4 x 25 @ :40- (“the usual” set of four: ½ FAST ½ drill; build to FAST; all drill; all swim FAST)
:20 extra rest
1 x 50 @ 1:00 swim all out FAST for time- target your best 50 SCY
time
No rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
Wednesday, October 21, 2015
Thursday, October 22, 2015- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
2 sets of:
3 x 75- 25 ra2 la2 free drill, 50 3 kicks 1 pull breaststroke drill, @ 1:20
1 x 125 @ 2:15- 25 fly pull with free kick, 50- 6 kicks 3 strokes back drill, 50 kick easy/FAST w/boards
3* x 50 swim IM order by 25's @ :55
*In 2nd set, go 3 x 50 swim/kick by 25's, IM order by 50's
1:00 rest after 2nd set, check HR
LONG SWIM-
2 times through:
1 x 100 swim free br3/5 by 50's
1 x 200 IM- 50 swim of fly/back/breast, then 50 kick free on back
1 x 200 swim free br 3/5/3/7 by 50's
1 x 400 IM- each 100 is 75 swim, 25 kick on back (kick is the same stroke as you swam)
100 kick FAST with boards
Check HR after 2nd time through, then 1:00 rest
Until 6:45 a.m.:
2 x 100 swim free br 3 @ 1:15- strong neg split here
1 x 150 swim free br 3 @ 1:45- who can hold under 1:35? Under 1:38?
No rest between sets, check HR at 6:45.
With fins, finish up with...
12 x 150 @ 2:40, desc 1-3's to all out smoking FAST (free/NO FREE/choice/kick on back, by sets of 3)
100 easy drill before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
1:00 rest
2 sets of:
3 x 75- 25 ra2 la2 free drill, 50 3 kicks 1 pull breaststroke drill, @ 1:20
1 x 125 @ 2:15- 25 fly pull with free kick, 50- 6 kicks 3 strokes back drill, 50 kick easy/FAST w/boards
3* x 50 swim IM order by 25's @ :55
*In 2nd set, go 3 x 50 swim/kick by 25's, IM order by 50's
1:00 rest after 2nd set, check HR
LONG SWIM-
2 times through:
1 x 100 swim free br3/5 by 50's
1 x 200 IM- 50 swim of fly/back/breast, then 50 kick free on back
1 x 200 swim free br 3/5/3/7 by 50's
1 x 400 IM- each 100 is 75 swim, 25 kick on back (kick is the same stroke as you swam)
100 kick FAST with boards
Check HR after 2nd time through, then 1:00 rest
Until 6:45 a.m.:
2 x 100 swim free br 3 @ 1:15- strong neg split here
1 x 150 swim free br 3 @ 1:45- who can hold under 1:35? Under 1:38?
No rest between sets, check HR at 6:45.
With fins, finish up with...
12 x 150 @ 2:40, desc 1-3's to all out smoking FAST (free/NO FREE/choice/kick on back, by sets of 3)
100 easy drill before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
Wednesday, October 21, 2015- PM Junior Gold
1 x 600- 300 swim freestyle, 300
reverse IM- each 100 is drill/drill/kick/swim by 25's
1:00 rest
2 sets of:
4 x 75 @ 1:25- 50 fist free br 3, 25 breast kick on back
4 x 50 @ 1:00- drill/kick on back build to FAST by 25's in primary stroke
4 x 1/2 pool sprints @ :30 in primary stroke
No rest between sets, check HR after 2nd set.
15 x 100 in sets of 3 (5 times through:)
1- swim neg split free br 3/5 by 50's
2- swim free br 3, except 3rd 25 is kick on back
3- swim free br 3, except 1st 25 is swim in primary stroke
1:00 rest after #15; Lane 1 @ 1:50 (go 12); Lane 2 @ 1:35; Lane 3 @ 1:25- you'll have to hustle here!
With fins,
12 x 100 @ 2:10- descend 1-3's as follows:
1-3, free swim
4-6, swim in primary stroke NO FREE
7-9, swim choice
10-12, kick on back
#3 in each set should be all out SMOKING FAST.
Until 6 p.m., finish up with:
"Out & backs" @ :30- swim out to halfway, flip turn & kick on back back into the wall- all FAST
Change strokes after every 4th one.
100 easy drill before you get out. Do an excellent job with your HW tonight, and thank your parents for getting you to the pool for workout. Have a great day!
1:00 rest
2 sets of:
4 x 75 @ 1:25- 50 fist free br 3, 25 breast kick on back
4 x 50 @ 1:00- drill/kick on back build to FAST by 25's in primary stroke
4 x 1/2 pool sprints @ :30 in primary stroke
No rest between sets, check HR after 2nd set.
15 x 100 in sets of 3 (5 times through:)
1- swim neg split free br 3/5 by 50's
2- swim free br 3, except 3rd 25 is kick on back
3- swim free br 3, except 1st 25 is swim in primary stroke
1:00 rest after #15; Lane 1 @ 1:50 (go 12); Lane 2 @ 1:35; Lane 3 @ 1:25- you'll have to hustle here!
With fins,
12 x 100 @ 2:10- descend 1-3's as follows:
1-3, free swim
4-6, swim in primary stroke NO FREE
7-9, swim choice
10-12, kick on back
#3 in each set should be all out SMOKING FAST.
Until 6 p.m., finish up with:
"Out & backs" @ :30- swim out to halfway, flip turn & kick on back back into the wall- all FAST
Change strokes after every 4th one.
100 easy drill before you get out. Do an excellent job with your HW tonight, and thank your parents for getting you to the pool for workout. Have a great day!
Wednesday, October 21, 2015- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/swim by 25's
1:00 rest
2 sets of:
4 x 75 @ 1:25- 50 fist free br 3, 25 breast kick on back
4 x 50 @ 1:00- drill/kick on back build to FAST by 25's in primary stroke
4 x 1/2 pool sprints @ :30 in primary stroke
No rest between sets, check HR after 2nd set.
15 x 100 in sets of 3 (5 times through:)
1- swim neg split free br 3/5 by 50's
2- swim free br 3, except 3rd 25 is kick on back
3- swim free br 3, except 1st 25 is swim in primary stroke
1:00 rest after #15; Lane 1 @ 1:40 (go 12); Lane 2 @ 1:30; Lane 3 @ 1:20- you'll have to hustle here!
With fins,
12 x 150 @ 2:40- descend 1-3's as follows:
1-3, free swim
4-6, swim in primary stroke NO FREE
7-9, swim choice
10-12, kick on back
#3 in each set should be all out SMOKING FAST.
Until 7:15 a.m., finish up with:
"Out & backs" @ :30- swim out to halfway, flip turn & kick on back back into the wall- all FAST
Change strokes after every 4th one.
100 easy drill before you get out. Do an excellent job in school today, and thank your parents for getting you to the pool this morning. Have a great day!
1:00 rest
2 sets of:
4 x 75 @ 1:25- 50 fist free br 3, 25 breast kick on back
4 x 50 @ 1:00- drill/kick on back build to FAST by 25's in primary stroke
4 x 1/2 pool sprints @ :30 in primary stroke
No rest between sets, check HR after 2nd set.
15 x 100 in sets of 3 (5 times through:)
1- swim neg split free br 3/5 by 50's
2- swim free br 3, except 3rd 25 is kick on back
3- swim free br 3, except 1st 25 is swim in primary stroke
1:00 rest after #15; Lane 1 @ 1:40 (go 12); Lane 2 @ 1:30; Lane 3 @ 1:20- you'll have to hustle here!
With fins,
12 x 150 @ 2:40- descend 1-3's as follows:
1-3, free swim
4-6, swim in primary stroke NO FREE
7-9, swim choice
10-12, kick on back
#3 in each set should be all out SMOKING FAST.
Until 7:15 a.m., finish up with:
"Out & backs" @ :30- swim out to halfway, flip turn & kick on back back into the wall- all FAST
Change strokes after every 4th one.
100 easy drill before you get out. Do an excellent job in school today, and thank your parents for getting you to the pool this morning. Have a great day!
Tuesday, October 20, 2015
Tuesday, October 20, 2015- PM Junior Gold
1 x 600- 300 swim freestyle, 300
reverse IM- each 100 is drill/drill/kick/fly pull with free kick
1:00 rest
**Do the BASIC things, EXCEPTIONALLY well**
3 sets of:
6 x 25 @ :40 kick choice on back, UDK to halfway with FAST breakout, then choice kick to end
4 x 75 kick on back in 1st set, with boards in 2nd set, choice in 3rd; descend 1-3’s in 1st set; 1 easy 1 FAST in 2nd set; all FAST in 3rd set- all @ 1:30
With shnorkels, 2 sets of:
2 x 25 kick on stomach with arms at side @ :40- feel hips rotate evenly
1 x 100 swim free @ 1:10
2 x 25 human drill @ :40
1 x 300 swim free, get time & descend 1-2 to something all out smoking FAST!
:30 rest between sets, check HR after each 300.
With fins, finish up with...
9 x 75 @ 1:30, 2 dolphin kicks 1 breast pull, with FLIP TURNS, desc 1-3's to something juicy!
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Be sure to thank your parents for getting you to workout. Have a great day!
1:00 rest
**Do the BASIC things, EXCEPTIONALLY well**
3 sets of:
6 x 25 @ :40 kick choice on back, UDK to halfway with FAST breakout, then choice kick to end
4 x 75 kick on back in 1st set, with boards in 2nd set, choice in 3rd; descend 1-3’s in 1st set; 1 easy 1 FAST in 2nd set; all FAST in 3rd set- all @ 1:30
With shnorkels, 2 sets of:
2 x 25 kick on stomach with arms at side @ :40- feel hips rotate evenly
1 x 100 swim free @ 1:10
2 x 25 human drill @ :40
1 x 300 swim free, get time & descend 1-2 to something all out smoking FAST!
:30 rest between sets, check HR after each 300.
With fins, finish up with...
9 x 75 @ 1:30, 2 dolphin kicks 1 breast pull, with FLIP TURNS, desc 1-3's to something juicy!
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Be sure to thank your parents for getting you to workout. Have a great day!
Monday, October 19, 2015
Tuesday, October 20, 2015- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/fly pull with free kick
1:00 rest
**Do the BASIC things, EXCEPTIONALLY well**
3 sets of:
6 x 25 kick choice on back- UDK to halfway with FAST breakout, then choice kick to end
6 x 75 kick on back in 1st set (with boards in 2nd set; choice in 3rd set) @ 1:20- descend 1-3 in 1st set; 1 easy 1 FAST in 2nd set; all FAST @ 1:30 in 3rd set
With shnorkels, 3 sets of (no shnorkels in 2nd set):
2 x 25 kick on stomach with arms at side @ :40- feel hips rotate evenly
1 x 100 swim free @ 1:10
2 x 25 human drill @ :40
1 x 300 swim free, get time & descend 1-3 to something all out smoking FAST!
:30 rest between sets, check HR after each 300.
With fins, finish up with...
12 x 75 @ 1:20, 2 dolphin kicks 1 breast pull, with FLIP TURNS, desc 1-3's to something juicy!
100 easy drill before you get out. Do an excellent job in school today and be sure to thank your parents for getting you to workout this morning. Have a great day!
1:00 rest
**Do the BASIC things, EXCEPTIONALLY well**
3 sets of:
6 x 25 kick choice on back- UDK to halfway with FAST breakout, then choice kick to end
6 x 75 kick on back in 1st set (with boards in 2nd set; choice in 3rd set) @ 1:20- descend 1-3 in 1st set; 1 easy 1 FAST in 2nd set; all FAST @ 1:30 in 3rd set
With shnorkels, 3 sets of (no shnorkels in 2nd set):
2 x 25 kick on stomach with arms at side @ :40- feel hips rotate evenly
1 x 100 swim free @ 1:10
2 x 25 human drill @ :40
1 x 300 swim free, get time & descend 1-3 to something all out smoking FAST!
:30 rest between sets, check HR after each 300.
With fins, finish up with...
12 x 75 @ 1:20, 2 dolphin kicks 1 breast pull, with FLIP TURNS, desc 1-3's to something juicy!
100 easy drill before you get out. Do an excellent job in school today and be sure to thank your parents for getting you to workout this morning. Have a great day!
Monday, October 19, 2015- PM Junior Gold
1 x 600- 300 swim freestyle, 300
reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
4 x 75 @ 1:25- 50 fist free drill br 3, 25 fly kick on side
4 x 25 @ :40, 2 dolphin kicks 1 breaststroke pull drill- keep hands in front of your body on the stroke
4 x 75 @ 1:15- 25 swim breaststroke build to FAST, 50 swim free br 3
6 x 25 swim FAST breaststroke @ :40
1:00 rest, check HR
4 sets of, all @ :55- (Lane 1 can go @ 1:00 if necessary)
1 x 50 swim free/NO FREE by 25's
2 x 50 swim/kick on back by 25's
3 x 50 kick with boards; if you miss the interval, kick on your back & have great UDK’s!
1:00 rest after 4th set, check HR
8 x 125 swim free br 3 (75)/5 (last 50)- 3 @ 1:50, 1 @ 1:40 (Lane 1 can go 6, 2 @ 2:00, 1 @ 1:45)
1:00 rest, check HR
With fins until 6:00 p.m., finish up with:
4 x 25 @ :45- "the usual"
1- 1/2 swim FAST 1/2 drill
2- all swim build to FAST
3- all drill
4- all swim FAST
Change strokes after each set of 4.
100 easy drill before you get out. Do an excellent job with your HW tonight & be sure to thank your parents for getting you to the pool for workout. Have a great day!
1:00 rest
4 x 75 @ 1:25- 50 fist free drill br 3, 25 fly kick on side
4 x 25 @ :40, 2 dolphin kicks 1 breaststroke pull drill- keep hands in front of your body on the stroke
4 x 75 @ 1:15- 25 swim breaststroke build to FAST, 50 swim free br 3
6 x 25 swim FAST breaststroke @ :40
1:00 rest, check HR
4 sets of, all @ :55- (Lane 1 can go @ 1:00 if necessary)
1 x 50 swim free/NO FREE by 25's
2 x 50 swim/kick on back by 25's
3 x 50 kick with boards; if you miss the interval, kick on your back & have great UDK’s!
1:00 rest after 4th set, check HR
8 x 125 swim free br 3 (75)/5 (last 50)- 3 @ 1:50, 1 @ 1:40 (Lane 1 can go 6, 2 @ 2:00, 1 @ 1:45)
1:00 rest, check HR
With fins until 6:00 p.m., finish up with:
4 x 25 @ :45- "the usual"
1- 1/2 swim FAST 1/2 drill
2- all swim build to FAST
3- all drill
4- all swim FAST
Change strokes after each set of 4.
100 easy drill before you get out. Do an excellent job with your HW tonight & be sure to thank your parents for getting you to the pool for workout. Have a great day!
Sunday, October 18, 2015
Monday, October 19, 2015- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
4 x 75 @ 1:25- 50 fist free drill br 3, 25 fly kick on side
4 x 25 @ :40, 2 dolphin kicks 1 breaststroke pull drill
4 x 75 @ 1:15- 25 swim breaststroke build to FAST, 50 swim free br 3
6 x 25 swim FAST breaststroke @ :40
1:00 rest, check HR
4** sets of, all @ :55-
1 x 50 swim free/NO FREE by 25's
2 x 50 swim/kick on back by 25's
3 x 50 kick with boards; if you miss the interval, kick on back
2nd set is 2/3/4 x 50's; 3rd is 3/4/5 x 50's; 4th set is 4/5/6 x 50's
1:00 rest, check HR
12 x 125 swim free br 3 (75)/5 (last 50)- 3 @ 1:40, 1 @ 1:30
1:00 rest, check HR
With fins until 7:15 a.m., finish up with:
4 x 25 @ :45- "the usual"
1- 1/2 swim FAST 1/2 drill
2- all swim build to FAST
3- all drill
4- all swim FAST
Change strokes after each set of 4.
100 easy drill before you get out. Do an excellent job in school today and be sure to thank your parents for getting you to the pool this morning. Have a great day!
1:00 rest
4 x 75 @ 1:25- 50 fist free drill br 3, 25 fly kick on side
4 x 25 @ :40, 2 dolphin kicks 1 breaststroke pull drill
4 x 75 @ 1:15- 25 swim breaststroke build to FAST, 50 swim free br 3
6 x 25 swim FAST breaststroke @ :40
1:00 rest, check HR
4** sets of, all @ :55-
1 x 50 swim free/NO FREE by 25's
2 x 50 swim/kick on back by 25's
3 x 50 kick with boards; if you miss the interval, kick on back
2nd set is 2/3/4 x 50's; 3rd is 3/4/5 x 50's; 4th set is 4/5/6 x 50's
1:00 rest, check HR
12 x 125 swim free br 3 (75)/5 (last 50)- 3 @ 1:40, 1 @ 1:30
1:00 rest, check HR
With fins until 7:15 a.m., finish up with:
4 x 25 @ :45- "the usual"
1- 1/2 swim FAST 1/2 drill
2- all swim build to FAST
3- all drill
4- all swim FAST
Change strokes after each set of 4.
100 easy drill before you get out. Do an excellent job in school today and be sure to thank your parents for getting you to the pool this morning. Have a great day!
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