1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
4 x 75 @ 1:20- 50 catchup free drill, 25 choice skulling
4 x 75 @ 1:20- 50 3 kicks 1 pull breast drill (FLAT at the end of each stroke), 25 kick build to FAST on back
8 x 50 swim/kick on back- odds are free, evens are primary stroke NO FREE (4 @ :50, 4 @ :45)
1:00 rest, check HR
3 sets of:
4 x 25 kick with boards @ :40- 1/2 fly, backwards somersault, then 1/2 free kick
2 x 75 kick free on back (UDK!) @ 1:10
4 x 25 kick with boards- as above, except go breast kick & free kick with a forward somersault in the middle
1 x 200 kick on back (UDK!), except 3rd 50 is swim in primary stroke as close to 200 Goal Pace as possible
BROKEN 200 kick: 4 x 25 kick FAST with boards @ :10 rest
LONG SWIM-
4 times through:
150 swim free br 3/5 by 75's- strong negative split here
225 swim IM- 75 fly, 50 back, breast, free (2nd time through, 50 fly, 75 back, 50 breast & free, etc...)
100 swim/kick by 50's in primary stroke- this should always be FAST (kick is 25 on back then 25 with boards, so have your boards out)
1:00 rest after 4th round, check HR
100 easy drill, then starts until 7:15 a.m.
Do an excellent job in school today, and with drylands tonight. Be sure to thank your parents for getting you to the pool this morning. Have a great day!
Monday, November 30, 2015
Monday, November 30, 2015- PM Junior Gold
1 x 600- 300 swim freestyle, 200 reverse IM (drill/swim by 25's), 100
kick on back
1:00 rest
2 sets of:
4 x 25 @ :45- 12 kicks/3 strokes back drill
4 x 50 @ 1:00- 25 ra back drill, 25 la back drill
4 x 25 sit & spin drill @ :45
3 x 75 swim backstroke descend 1-3 @ 1:30 (1:30 in 2nd set)
No rest between sets, check HR after last 75 in each set.
3 x 100 swim free br 3- odds @ 1:20, #2 is @ 1:35 (Lane 1 go odds @ 1:25 & #2 @ 1:40)
3 x 100 swim/kick with boards by 50's descend 1-3 to all out FAST @ 2:00 (NO FREE)
3 x 200 swim free br 3 @ 3:15- strong negative split here!
3 x 125 @ 2:30 swim (75) kick on back (50) descend 1-3 to smoking fast
4 x 150 @ 2:20 swim- 100 free br3, 50 in primary stroke NO FREE- Lane 1 go @ 2:30)
3 x 75 @ 1:30- 50 swim, 25 kick on back- all in primary stroke, NO FREE, desc 1-3 to something juicy!
1:00 rest, check HR
Until 6:00 p.m., finish up with...
4 x "out & backs" @ :45- swim out, flip turn & kick back (on back)
4 x 25 kick with boards @ :45- freestyle to mid-pool, 1 forward somersault (backwards in even rounds), then choice kick (NO FREE) to the end.
Change stroke on the out & backs after each round.
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the upcoming meets. Have a great day!
1:00 rest
2 sets of:
4 x 25 @ :45- 12 kicks/3 strokes back drill
4 x 50 @ 1:00- 25 ra back drill, 25 la back drill
4 x 25 sit & spin drill @ :45
3 x 75 swim backstroke descend 1-3 @ 1:30 (1:30 in 2nd set)
No rest between sets, check HR after last 75 in each set.
3 x 100 swim free br 3- odds @ 1:20, #2 is @ 1:35 (Lane 1 go odds @ 1:25 & #2 @ 1:40)
3 x 100 swim/kick with boards by 50's descend 1-3 to all out FAST @ 2:00 (NO FREE)
3 x 200 swim free br 3 @ 3:15- strong negative split here!
3 x 125 @ 2:30 swim (75) kick on back (50) descend 1-3 to smoking fast
4 x 150 @ 2:20 swim- 100 free br3, 50 in primary stroke NO FREE- Lane 1 go @ 2:30)
3 x 75 @ 1:30- 50 swim, 25 kick on back- all in primary stroke, NO FREE, desc 1-3 to something juicy!
1:00 rest, check HR
Until 6:00 p.m., finish up with...
4 x "out & backs" @ :45- swim out, flip turn & kick back (on back)
4 x 25 kick with boards @ :45- freestyle to mid-pool, 1 forward somersault (backwards in even rounds), then choice kick (NO FREE) to the end.
Change stroke on the out & backs after each round.
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the upcoming meets. Have a great day!
Sunday, November 29, 2015
Monday, November 30, 2015- SCY
1 x 600- 300 swim freestyle, 200 reverse IM (drill/swim by 25's), 100 kick on back
1:00 rest
2 sets of:
4 x 25 @ :40- 12 kicks/3 strokes back drill
4 x 50 @ 1:00- 25 ra back drill, 25 la back drill
4 x 25 sit & spin drill @ :40
3 x 75 swim backstroke descend 1-3 @ 1:20 (1:30 in 2nd set)
No rest between sets, check HR after last 75 in each set.
4 x 100 swim free br 3- #1 @ 1:15, #2 @ 1:25, 3 & 4 @ 1:15
3 x 100 swim/kick with boards by 50's descend 1-3 to all out FAST @ 1:45 (NO FREE)
3 x 250 swim free br 3 @ 3:15
3 x 125 @ 2:15 swim (75) kick on back (50) descend 1-3 to smoking fast
4 x 150 @ 2:05 swim- 100 free br3, 50 in primary stroke NO FREE
3 x 75 @ 1:30- 50 swim, 25 kick on back- all in primary stroke, NO FREE, desc 1-3 to something juicy!
4 x 175- 100 swim free br 3, 75 swim IM, @ 2:35
3 x 100 swim/kick with boards- all choice (but all the same stroke), descend 1-3 to all out FAST @ 2:00
1:00 rest, check HR
Until 7:15 a.m., finish up with...
4 x "out & backs" @ :40- swim out, flip turn & kick back (on back)
4 x 25 kick with boards @ :40- freestyle to mid-pool, 1 forward somersault (backwards in even rounds), then choice kick (NO FREE) to the end.
Change stroke on the out & backs after each round.
100 easy drill before you get out. Do an excellent job in school today and get excited for the upcoming meets. Have a great day!
1:00 rest
2 sets of:
4 x 25 @ :40- 12 kicks/3 strokes back drill
4 x 50 @ 1:00- 25 ra back drill, 25 la back drill
4 x 25 sit & spin drill @ :40
3 x 75 swim backstroke descend 1-3 @ 1:20 (1:30 in 2nd set)
No rest between sets, check HR after last 75 in each set.
4 x 100 swim free br 3- #1 @ 1:15, #2 @ 1:25, 3 & 4 @ 1:15
3 x 100 swim/kick with boards by 50's descend 1-3 to all out FAST @ 1:45 (NO FREE)
3 x 250 swim free br 3 @ 3:15
3 x 125 @ 2:15 swim (75) kick on back (50) descend 1-3 to smoking fast
4 x 150 @ 2:05 swim- 100 free br3, 50 in primary stroke NO FREE
3 x 75 @ 1:30- 50 swim, 25 kick on back- all in primary stroke, NO FREE, desc 1-3 to something juicy!
4 x 175- 100 swim free br 3, 75 swim IM, @ 2:35
3 x 100 swim/kick with boards- all choice (but all the same stroke), descend 1-3 to all out FAST @ 2:00
1:00 rest, check HR
Until 7:15 a.m., finish up with...
4 x "out & backs" @ :40- swim out, flip turn & kick back (on back)
4 x 25 kick with boards @ :40- freestyle to mid-pool, 1 forward somersault (backwards in even rounds), then choice kick (NO FREE) to the end.
Change stroke on the out & backs after each round.
100 easy drill before you get out. Do an excellent job in school today and get excited for the upcoming meets. Have a great day!
Sunday, November 29, 2015- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back, by 25's
1:00 rest1-3 @ 1:00
4-6 @ :55
7-9 @ :50
The
following kick set is all free, with NO REST between sets. The
intervals on the 25's change from set to set, so pay attention to
that...
4 sets of:
4 sets of:
1 x 100 kick on back (5 FAST UDK OFF EACH WALL!) @ 1:40- get time
1 x 100 kick with boards, faster than 1st 100, also @ 1:40
4 x 25* kick all out FAST with boards
*1st set, 1st 3 x 25 are @ :40, then the last 25 is @ :20
2nd set, the odd 25's are are @ :40, the evens are @ :20
3rd set, the 2nd 25 is @ :40- all others are @ :20 (1, 3 & 4)
4th set, all 4 x 25 @ :10 rest, keep track of time
Remember, NO REST between sets; check HR after the 4th set.
With fins, finish up with:
12 x 75 swim descend 1-3's to all out smoking fast @ 1:45-
1-3 are free;
4-6 are NO FREE;
7-9 are choice, NO FREE
10-12 choice kick, but only with world class UDK (or else you'll have to do them over again.
Saturday, November 28, 2015
Sunday Morning, November 29, 2015- Sr. Silver
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
2 sets of:
2 x 75 @ 1:30- 25 breast kick on back, 50 drill (free in 1st round; NO FREE in 2nd round)
2 x 50 swim/kick on back (same stroke as 75's above), desc 1-2 @ 1:00
1 x 150 IM kick with boards- 50 fly, 50 free, 50 breast- get time, desc 1-2
1:00 rest between sets, check HR
With shnorkel (br 3/5 by 25's if no shnorkel):
24 x 50 in 3 sets of 8, going 3 swim free and 1 kick with boards- all with the shnorkel
1-8 @ :55
9-16 @ :50
1:00 rest, check HR, then...
17-24 @ :45
1:00 rest, check HR again.
1 x 600 kick on back-
75 IM order by 25's (fly, free, breast by 25's), then get out at the far end and dive in (UDK!), roll onto your back and kick FAST your choice to the end
Finish up with...
32 x 25 in sets of 8 as follows:
1-3 @ :40 swim half FAST 1/2 smooth
#4- all swim FAST @ :20
5-7 @ :40 kick FAST with boards - half choice kick, one forward somersault at midpool, then breaststroke kick to the end
#8- all kick FAST free @ :20 (no somersault at midpool)
Change up strokes on the swim part after each round of 8.
100 easy drill before you get out. Do an excellent job with your HW today and make sure you're prepared for the week ahead at school. Have a great day!
1:00 rest
2 sets of:
2 x 75 @ 1:30- 25 breast kick on back, 50 drill (free in 1st round; NO FREE in 2nd round)
2 x 50 swim/kick on back (same stroke as 75's above), desc 1-2 @ 1:00
1 x 150 IM kick with boards- 50 fly, 50 free, 50 breast- get time, desc 1-2
1:00 rest between sets, check HR
With shnorkel (br 3/5 by 25's if no shnorkel):
24 x 50 in 3 sets of 8, going 3 swim free and 1 kick with boards- all with the shnorkel
1-8 @ :55
9-16 @ :50
1:00 rest, check HR, then...
17-24 @ :45
1:00 rest, check HR again.
1 x 600 kick on back-
75 IM order by 25's (fly, free, breast by 25's), then get out at the far end and dive in (UDK!), roll onto your back and kick FAST your choice to the end
Finish up with...
32 x 25 in sets of 8 as follows:
1-3 @ :40 swim half FAST 1/2 smooth
#4- all swim FAST @ :20
5-7 @ :40 kick FAST with boards - half choice kick, one forward somersault at midpool, then breaststroke kick to the end
#8- all kick FAST free @ :20 (no somersault at midpool)
Change up strokes on the swim part after each round of 8.
100 easy drill before you get out. Do an excellent job with your HW today and make sure you're prepared for the week ahead at school. Have a great day!
Saturday, November 28, 2015- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skull by 25's
1:00 rest
4 x 50 fist free drill @ 1:00
6 x 75 @ 1:25- 25 catchup free drill, 50 drill/kick on back (by 25's) NO FREE
15 x 50 in 5 stes of 3:
1&2- swim/kick on back by 25's (same stroke)
#3- kick on back FAST (free/NO FREE by 25's)
odd rounds are free @ :50; even rounds are primary stroke, NO FREE @ :55
TEST SET-
1 x 2000 swim free for time (Lane 1 go 1 x 1500, desc the 3 x 500's 1-3 to what you can)
Get time, check HR
3 sets of:
3 x 200 IM @ 3:00 descend 1-3 as follows (2nd set @ 3:15; 3rd set @ 3:30; Lane 1 goes 150's in 1st set):
25 swim fly (UDK)
50 swim backstroke (UDK & tempo)
75 swim breaststroke (big kick, fast acceleration back to the front)
50 kick freestyle on back (UDK)
BROKEN 200 IM kick with boards:
4 x 50 kick @ :10 rest, IM order by 50's (fly/free/breast/free, by 50's)
100 easy drill before you get out. Do an excellent job with drylands today, and do some HW this afternoon- don't wait until tomorrow to get started on it. Tomorrow at Ida Lee, 6-7:30 p.m. Have a great day!
1:00 rest
4 x 50 fist free drill @ 1:00
6 x 75 @ 1:25- 25 catchup free drill, 50 drill/kick on back (by 25's) NO FREE
15 x 50 in 5 stes of 3:
1&2- swim/kick on back by 25's (same stroke)
#3- kick on back FAST (free/NO FREE by 25's)
odd rounds are free @ :50; even rounds are primary stroke, NO FREE @ :55
TEST SET-
1 x 2000 swim free for time (Lane 1 go 1 x 1500, desc the 3 x 500's 1-3 to what you can)
Get time, check HR
3 sets of:
3 x 200 IM @ 3:00 descend 1-3 as follows (2nd set @ 3:15; 3rd set @ 3:30; Lane 1 goes 150's in 1st set):
25 swim fly (UDK)
50 swim backstroke (UDK & tempo)
75 swim breaststroke (big kick, fast acceleration back to the front)
50 kick freestyle on back (UDK)
BROKEN 200 IM kick with boards:
4 x 50 kick @ :10 rest, IM order by 50's (fly/free/breast/free, by 50's)
100 easy drill before you get out. Do an excellent job with drylands today, and do some HW this afternoon- don't wait until tomorrow to get started on it. Tomorrow at Ida Lee, 6-7:30 p.m. Have a great day!
Thursday, November 26, 2015
Friday, November 27, 2015- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- 3 reverse 100 IM's- all drill
1:00 rest
With fins, 3 sets of:
4 x 25 fly pull with free kick @ :40
2 x 50 kick on back (UDK!) @ :45 (2nd round @ :40; 3rd set @ :35!
:30 rest between sets; check HR after 3rd set, then take fins off.
3 sets of (different intervals for different lanes):
4 x 75 @ 1:15*- 25 swim fly, 50 kick on back
4 x 100 swim free br 3 @ 1:15*
*2nd & 3rd set @ 1:10
5 sets of:
4 x 50 kick on back @ :55- STRONG negative split here!
4 x 50 kick all FAST with boards @ 1:05
BROKEN 200 IM KICK: 4 x 50 kick all fast @ :10 rest
1:00 rest between sets, check HR after 3ach set.
Until 7:15 a.m., finish up with...
350 swim free with shnorkel- 200 neg split, last 150 desc the 3 x 50 to something juicy!
:20 rest after each 350.
100 easy drill before you get out. Do some HW today before you go shopping. Tomorrow back at Claude Moore at 8 a.m. Have a great day!
3 x 200 IM @ 3:00 descend 1-3 as follows:
25 swim fly (UDK)
50 swim backstroke (UDK & tempo)
75 swim breaststroke (big kick, fast acceleration back to the front)
50 kick freestyle on back (UDK)
BROKEN 200 IM kick with boards:
4 x 50 kick @ :10 rest, IM order by 50's (fly/free/breast/free, by 50's)
1:00 rest
With fins, 3 sets of:
4 x 25 fly pull with free kick @ :40
2 x 50 kick on back (UDK!) @ :45 (2nd round @ :40; 3rd set @ :35!
:30 rest between sets; check HR after 3rd set, then take fins off.
3 sets of (different intervals for different lanes):
4 x 75 @ 1:15*- 25 swim fly, 50 kick on back
4 x 100 swim free br 3 @ 1:15*
*2nd & 3rd set @ 1:10
5 sets of:
4 x 50 kick on back @ :55- STRONG negative split here!
4 x 50 kick all FAST with boards @ 1:05
BROKEN 200 IM KICK: 4 x 50 kick all fast @ :10 rest
1:00 rest between sets, check HR after 3ach set.
Until 7:15 a.m., finish up with...
350 swim free with shnorkel- 200 neg split, last 150 desc the 3 x 50 to something juicy!
:20 rest after each 350.
100 easy drill before you get out. Do some HW today before you go shopping. Tomorrow back at Claude Moore at 8 a.m. Have a great day!
3 x 200 IM @ 3:00 descend 1-3 as follows:
25 swim fly (UDK)
50 swim backstroke (UDK & tempo)
75 swim breaststroke (big kick, fast acceleration back to the front)
50 kick freestyle on back (UDK)
BROKEN 200 IM kick with boards:
4 x 50 kick @ :10 rest, IM order by 50's (fly/free/breast/free, by 50's)
Tuesday, November 24, 2015
Wednesday, November 25, 2015- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/kick/skulling, by 25's
1:00 rest
Two sets of:
3 x 50 catchup free drill @ 1:00- steady head (except to breathe), roll hips & let kick drive you
4 x 25 @ :40- 2 dolphin kicks 1 pull breaststroke drill- good acceleration to the front, get flat after each stroke
PUT FINS ON...
4 x 75 breast pull with two dolphin kicks- with FLIP TURNS @ 1:30-, desc 1-2 & 3-4
1:00 rest, check HR & take fins off to start the second set.
After 2nd set, 1:00 rest
"Partner" out & backs- 2 sets of 6 in each set (change strokes for 2nd set) @ :45
2 partners start at opposite ends of the pool; one sprints to mid-pool swimming, the other is kicking with a board- when they meet at mid-pool, they switch and the one swimming is now kicking back to the wall, and the one swimming is now kicking back with the boards
LONG SWIM-
5 times through:
200 swim IM- last 50 is kick free on back (UDK!)
100 swim/kick with boards (by 50's) in primary stroke (NO FREE)
Desc the 300's 1-3 and 4-5, then grab shnorkel & continue right into:
1 x 450 swim free with shnorkel, desc the 150's 1-3 to all out FAST
1:00 rest, check HR
Until 7:15, finish up with...
2 x 75 swim IM @ 1:15, descend 1-2
1 x 100 swim free br 3 @ 1:15- except 3rd 25 is swim breaststroke
2 x 75 swim free br 3, except last 25 is kick on back
1 x 100 kick free/NO FREE by 50's
Check HR at 7:15 a.m., then go a single 100 easy.
Enjoy time with your family tomorrow, be thankful for all the simple, good things you have, and be thankful we don't have workout on Thursday. See you on Thursday!
1:00 rest
Two sets of:
3 x 50 catchup free drill @ 1:00- steady head (except to breathe), roll hips & let kick drive you
4 x 25 @ :40- 2 dolphin kicks 1 pull breaststroke drill- good acceleration to the front, get flat after each stroke
PUT FINS ON...
4 x 75 breast pull with two dolphin kicks- with FLIP TURNS @ 1:30-, desc 1-2 & 3-4
1:00 rest, check HR & take fins off to start the second set.
After 2nd set, 1:00 rest
"Partner" out & backs- 2 sets of 6 in each set (change strokes for 2nd set) @ :45
2 partners start at opposite ends of the pool; one sprints to mid-pool swimming, the other is kicking with a board- when they meet at mid-pool, they switch and the one swimming is now kicking back to the wall, and the one swimming is now kicking back with the boards
LONG SWIM-
5 times through:
200 swim IM- last 50 is kick free on back (UDK!)
100 swim/kick with boards (by 50's) in primary stroke (NO FREE)
Desc the 300's 1-3 and 4-5, then grab shnorkel & continue right into:
1 x 450 swim free with shnorkel, desc the 150's 1-3 to all out FAST
1:00 rest, check HR
Until 7:15, finish up with...
2 x 75 swim IM @ 1:15, descend 1-2
1 x 100 swim free br 3 @ 1:15- except 3rd 25 is swim breaststroke
2 x 75 swim free br 3, except last 25 is kick on back
1 x 100 kick free/NO FREE by 50's
Check HR at 7:15 a.m., then go a single 100 easy.
Enjoy time with your family tomorrow, be thankful for all the simple, good things you have, and be thankful we don't have workout on Thursday. See you on Thursday!
Tuesday, November 24, 2015- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- 50 drill, 50 kick on back
(by 100's)
1:00 rest
12 x 75 as follows:
1-3 @ 1:30, 50 ra2 la2 free drill, 25 "blow it out the back" fly drill
4-6 @ 1:30, 25 fly pull with free kick, 50 12 kicks/3 strokes drill backstroke
7-9 @ 1:30, 25 sit & spin backstroke drill, 50 3 kicks 1 pull breaststroke drill
10-12 @ 1:20, 25 breast pull with free kick, 50 kick FAST on back (5 FAST UDK!)
:30 rest, check HR, then...
4 x 50 swim/kick on back free @ :50 (Lane 1 @ :55)
4 x 50 swim/kick on back IM order by 50's, NO FREE) @ :50 (Lane 1 @ :55)
1:00 rest after 2nd set, check HR
6 x 100 @ 1:45- 75 kick free on back (UDK!), 25 swim from a dive, IM order by 2's (desc 1-2)
2 x 450 swim desc 1-2 @ 6:45, free/IM/free by 150's
14 x 25 kick w/boards FAST @ :45- 1 FAST/1 easy, then 2 FAST/1 easy, up to 4/1
1:00 rest, check HR
6 x 100 kick on back @ 1:45, IM order by 25's, except last 25 is swim free from a dive, desc 1-2's
2 x 450 swim desc 1-2 @ 6:45, IM/free/IM by 150's
14 x 25 kick FAST with boards - as above - @ :35
1:00 rest, check HR.
100 easy drill before you get out. Do an excellent job with your HW tonight- and drylands- and be sure to thank your parents for getting you to the pool today. TOMORROW MORNING AT IDA LEE FOR ALL THREE JUNIOR GOLD GROUPS, 5:15-7:15 a.m. Have a great day!
1:00 rest
12 x 75 as follows:
1-3 @ 1:30, 50 ra2 la2 free drill, 25 "blow it out the back" fly drill
4-6 @ 1:30, 25 fly pull with free kick, 50 12 kicks/3 strokes drill backstroke
7-9 @ 1:30, 25 sit & spin backstroke drill, 50 3 kicks 1 pull breaststroke drill
10-12 @ 1:20, 25 breast pull with free kick, 50 kick FAST on back (5 FAST UDK!)
:30 rest, check HR, then...
4 x 50 swim/kick on back free @ :50 (Lane 1 @ :55)
4 x 50 swim/kick on back IM order by 50's, NO FREE) @ :50 (Lane 1 @ :55)
1:00 rest after 2nd set, check HR
6 x 100 @ 1:45- 75 kick free on back (UDK!), 25 swim from a dive, IM order by 2's (desc 1-2)
2 x 450 swim desc 1-2 @ 6:45, free/IM/free by 150's
14 x 25 kick w/boards FAST @ :45- 1 FAST/1 easy, then 2 FAST/1 easy, up to 4/1
1:00 rest, check HR
6 x 100 kick on back @ 1:45, IM order by 25's, except last 25 is swim free from a dive, desc 1-2's
2 x 450 swim desc 1-2 @ 6:45, IM/free/IM by 150's
14 x 25 kick FAST with boards - as above - @ :35
1:00 rest, check HR.
100 easy drill before you get out. Do an excellent job with your HW tonight- and drylands- and be sure to thank your parents for getting you to the pool today. TOMORROW MORNING AT IDA LEE FOR ALL THREE JUNIOR GOLD GROUPS, 5:15-7:15 a.m. Have a great day!
Monday, November 23, 2015
Tuesday, November 24, 2015- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- 50 drill, 50 kick on back (by 100's)
1:00 rest
12 x 75 as follows:
1-3 @ 1:25, 50 ra2 la2 free drill, 25 "blow it out the back" fly drill
4-6 @ 1:25, 25 fly pull with free kick, 50 12 kicks/3 strokes drill backstroke
7-9 @ 1:25, 25 sit & spin backstroke drill, 50 3 kicks 1 pull breaststroke drill
10-12 @ 1:15, 25 breast pull with free kick, 50 kick FAST on back (5 FAST UDK!)
:30 rest, check HR, then...
2 sets of:
3 x 50 swim/kick on back free @ :50
3 x 50 swim/kick on back IM order by 50's, NO FREE) @ :50
1:00 rest after 2nd set, check HR
8 x 100 @ 1:35- 75 kick free on back (UDK!), 25 swim from a dive, IM order by 2's (desc 1-2)
2 x 450 swim desc 1-2 @ 6:15, free/IM/free by 150's
14 x 25 kick w/boards FAST @ :40- 1 FAST/1 easy, then 2 FAST/1 easy, up to 4/1
1:00 rest, check HR
8 x 100 kick on back @ 1:35, IM order by 25's, except last 25 is swim free from a dive, desc 1-2's
2 x 450 swim desc 1-2 @ 6:15, IM/free/IM by 150's
14 x 25 kick FAST with boards - as above - @ :30
1:00 rest, check HR.
100 easy drill before you get out. Do an excellent job in school today- and drylands- and be sure to thank your parents for getting you to the pool this morning. Have a great day!
1:00 rest
12 x 75 as follows:
1-3 @ 1:25, 50 ra2 la2 free drill, 25 "blow it out the back" fly drill
4-6 @ 1:25, 25 fly pull with free kick, 50 12 kicks/3 strokes drill backstroke
7-9 @ 1:25, 25 sit & spin backstroke drill, 50 3 kicks 1 pull breaststroke drill
10-12 @ 1:15, 25 breast pull with free kick, 50 kick FAST on back (5 FAST UDK!)
:30 rest, check HR, then...
2 sets of:
3 x 50 swim/kick on back free @ :50
3 x 50 swim/kick on back IM order by 50's, NO FREE) @ :50
1:00 rest after 2nd set, check HR
8 x 100 @ 1:35- 75 kick free on back (UDK!), 25 swim from a dive, IM order by 2's (desc 1-2)
2 x 450 swim desc 1-2 @ 6:15, free/IM/free by 150's
14 x 25 kick w/boards FAST @ :40- 1 FAST/1 easy, then 2 FAST/1 easy, up to 4/1
1:00 rest, check HR
8 x 100 kick on back @ 1:35, IM order by 25's, except last 25 is swim free from a dive, desc 1-2's
2 x 450 swim desc 1-2 @ 6:15, IM/free/IM by 150's
14 x 25 kick FAST with boards - as above - @ :30
1:00 rest, check HR.
100 easy drill before you get out. Do an excellent job in school today- and drylands- and be sure to thank your parents for getting you to the pool this morning. Have a great day!
Thursday, November 19, 2015
Thursday, November 19, 2015- PM Junior Gold
1 x 600- 300 swim freestyle br 3,
300 reverse IM- each 75 is 25 choice skulling, 50 drill
1:00 rest
2 sets of:
2 x 100 @ 1:50- 50 choice drill in primary stroke, then 50 kick on back (5 FAST UDK off each wall)
2 x 50 @ 1:00- 25 kick on back (FAST UDK to halfway!), then 25 swim in primary stroke FROM A DIVE, build to FAST
Check HR after 2nd set.
4 sets of (100's @ 1:50) as follows:
1&2- 25 swim build to FAST in primary stroke (NO FREE), 50 free br 3, 25 swim in 4th best stroke, desc 1-2 to what you can
3&4- kick on back (5 FAST UDK off each wall) desc 1-2 to something juicy!
#5- BROKEN 100 KICK: odd sets 4 x 25 @ :10 rest; even sets 25/50/25 @ :10 rest
Check HR after each round.
30 x 50 @ 1:00
1-3, swim descend FAST for time in primary stroke & target 1st 50 split of 100 Goal Time
#4- choice drill in same stroke as you did on the previous 50's
1:00 rest
2 sets of:
2 x 100 @ 1:50- 50 choice drill in primary stroke, then 50 kick on back (5 FAST UDK off each wall)
2 x 50 @ 1:00- 25 kick on back (FAST UDK to halfway!), then 25 swim in primary stroke FROM A DIVE, build to FAST
Check HR after 2nd set.
4 sets of (100's @ 1:50) as follows:
1&2- 25 swim build to FAST in primary stroke (NO FREE), 50 free br 3, 25 swim in 4th best stroke, desc 1-2 to what you can
3&4- kick on back (5 FAST UDK off each wall) desc 1-2 to something juicy!
#5- BROKEN 100 KICK: odd sets 4 x 25 @ :10 rest; even sets 25/50/25 @ :10 rest
Check HR after each round.
30 x 50 @ 1:00
1-3, swim descend FAST for time in primary stroke & target 1st 50 split of 100 Goal Time
#4- choice drill in same stroke as you did on the previous 50's
#5- swim FAST again in primary stroke
Check HR after each round.
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited to race this weekend. Have a great day!
Check HR after each round.
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited to race this weekend. Have a great day!
Wednesday, November 18, 2015
Thursday, November 19, 2015- SCY
1 x 600- 300 swim freestyle br 3, 300 reverse IM- each 75 is 25 choice skulling, 50 drill
1:00 rest
3 sets of:
2 x 100 @ 1:50- 50 choice drill in primary stroke, then 50 kick on back (5 FAST UDK off each wall)
2 x 50 @ 1:00- 25 kick on back (FAST UDK to halfway!), then 25 swim in primary stroke FROM A DIVE, build to FAST
Check HR after 2nd set.
4 sets of (100's @ 1:40) as follows:
1&2- 25 swim build to FAST in primary stroke (NO FREE), 50 free br 3, 25 swim in 4th best stroke, desc 1-2 to what you can
3&4- kick on back (5 FAST UDK off each wall) desc 1-2 to something juicy!
#5- BROKEN 100 KICK: odd sets 4 x 25 @ :10 rest; even sets 25/50/25 @ :10 rest
Check HR after each round.
30 x 50 @ 1:00
1-4, swim FAST for time in primary stroke & target 1st 50 split of 100 Goal Time
#5- choice drill in same stroke as you did on the previous 50's
Check HR after 4th 50 in each round.
100 easy drill before you get out. Do an excellent job with school today and get excited to race this weekend. Have a great day!
1:00 rest
3 sets of:
2 x 100 @ 1:50- 50 choice drill in primary stroke, then 50 kick on back (5 FAST UDK off each wall)
2 x 50 @ 1:00- 25 kick on back (FAST UDK to halfway!), then 25 swim in primary stroke FROM A DIVE, build to FAST
Check HR after 2nd set.
4 sets of (100's @ 1:40) as follows:
1&2- 25 swim build to FAST in primary stroke (NO FREE), 50 free br 3, 25 swim in 4th best stroke, desc 1-2 to what you can
3&4- kick on back (5 FAST UDK off each wall) desc 1-2 to something juicy!
#5- BROKEN 100 KICK: odd sets 4 x 25 @ :10 rest; even sets 25/50/25 @ :10 rest
Check HR after each round.
30 x 50 @ 1:00
1-4, swim FAST for time in primary stroke & target 1st 50 split of 100 Goal Time
#5- choice drill in same stroke as you did on the previous 50's
Check HR after 4th 50 in each round.
100 easy drill before you get out. Do an excellent job with school today and get excited to race this weekend. Have a great day!
Wednesday, November 18, 2015- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
From mid-pool, 2 sets of:
4 x "in & outs" from mid-pool @ :40- swim in, flip turn at the wall & kick back out to mid-pool
2 x 50 kick FAST on back @ :10 rest- start from mid-pool & do a 50, you'll get two flip turns, finish at mid-pool. Everybody start the 2nd set together
Check HR after 2nd set.
8 x 75 @ 1:20-
1- 25 kick free head out, then 50 drill in primary stroke NO FREE;
#2- 50 swim in primary stroke (same stroke you drilled above), then 25 kick on back FAST
Continue right into:
6 x 100 as follows:, all @ 1:30 (Lane 1 go @ 1:40)- move to 1:35 (1:45) if necessary
odds- swim free br 3, except 3rd 25 is all kick on back
evens- swim free br 3, except 3rd 25 is swim in primary stroke, NO FREE
1:00 rest, check HR
5 x 300 swim free br 3 @ follows:
1-3, descend to what you can @ 4:30;
4- all cruise @ 5:00 (Jocelyn can use finger paddles here)
5- all out FAST for time- race it up here!
If there is time, finish up with...
25's from a dive working on starts & breakouts.
100 easy drill before you get out. Do an excellent job with your HW tonight & and get excited for the meet this weekend. Have a great day!
1:00 rest
From mid-pool, 2 sets of:
4 x "in & outs" from mid-pool @ :40- swim in, flip turn at the wall & kick back out to mid-pool
2 x 50 kick FAST on back @ :10 rest- start from mid-pool & do a 50, you'll get two flip turns, finish at mid-pool. Everybody start the 2nd set together
Check HR after 2nd set.
8 x 75 @ 1:20-
1- 25 kick free head out, then 50 drill in primary stroke NO FREE;
#2- 50 swim in primary stroke (same stroke you drilled above), then 25 kick on back FAST
Continue right into:
6 x 100 as follows:, all @ 1:30 (Lane 1 go @ 1:40)- move to 1:35 (1:45) if necessary
odds- swim free br 3, except 3rd 25 is all kick on back
evens- swim free br 3, except 3rd 25 is swim in primary stroke, NO FREE
1:00 rest, check HR
5 x 300 swim free br 3 @ follows:
1-3, descend to what you can @ 4:30;
4- all cruise @ 5:00 (Jocelyn can use finger paddles here)
5- all out FAST for time- race it up here!
If there is time, finish up with...
25's from a dive working on starts & breakouts.
100 easy drill before you get out. Do an excellent job with your HW tonight & and get excited for the meet this weekend. Have a great day!
Tuesday, November 17, 2015
Wednesday, November 18, 2015- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
From mid-pool, 3 sets of:
4 x "in & outs" from mid-pool @ :40- swim in & kick back
1 x 50 kick FAST on back @ 1:00 (add 1 x 50 in each set)
Check HR after 3rd set.
8 x 75 @ 1:20-
1- 25 kick free head out, then 50 drill in primary stroke NO FREE;
#2- 50 swim in primary stroke (same stroke you drilled above), then 25 kick on back FAST
Continue right into:
9 x 100 as follows:, all @ 1:30 (last round @ 1:20)
1- swim free br 3, except 3rd 25 is all kick on back
2- swim free br 3, except 3rd 25 is swim in primary stroke, NO FREE
3- swim IM, but last 25 is kick FAST free on 3rd 25
1:00 rest, check HR
5 x 300 swim free br 3 @ follows:
1-3, descend to what you can @ 4:15;
4- all cruise @ 4:45
5- all out FAST for time- race it up here!
Until 7:15 a.m., finish up with...
25 from a dive working on starts & breakouts.
100 easy drill before you get out. Do an excellent job in school today and get excited for the meet this weekend. Have a great day!
1:00 rest
From mid-pool, 3 sets of:
4 x "in & outs" from mid-pool @ :40- swim in & kick back
1 x 50 kick FAST on back @ 1:00 (add 1 x 50 in each set)
Check HR after 3rd set.
8 x 75 @ 1:20-
1- 25 kick free head out, then 50 drill in primary stroke NO FREE;
#2- 50 swim in primary stroke (same stroke you drilled above), then 25 kick on back FAST
Continue right into:
9 x 100 as follows:, all @ 1:30 (last round @ 1:20)
1- swim free br 3, except 3rd 25 is all kick on back
2- swim free br 3, except 3rd 25 is swim in primary stroke, NO FREE
3- swim IM, but last 25 is kick FAST free on 3rd 25
1:00 rest, check HR
5 x 300 swim free br 3 @ follows:
1-3, descend to what you can @ 4:15;
4- all cruise @ 4:45
5- all out FAST for time- race it up here!
Until 7:15 a.m., finish up with...
25 from a dive working on starts & breakouts.
100 easy drill before you get out. Do an excellent job in school today and get excited for the meet this weekend. Have a great day!
Tuesday, November 17, 2015- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
6 x 75 @ 1:25- 25 choice skulling, 25 ra2 la2 free drill, 25 kick choice on back- UDK to halfway!
:30 rest to review the next set...
4 x 50 kick on back @ :55- STRONG neg split
1 x 200 kick with boards @ 3:45
4 x 50 kick on back @ :50 (go kick/swim by 25's if necessary)
1 x 200 kick with boards @ 3:30
4 x 50 kick on back @ :45 (go kick/swim if necessary)
1 x 200 kick with boards @ 3:20
Check HR
LONG SWIM-
3 sets of:
600 IM as follows-
150 of each stroke, 100 swim, 50 kick on back (UDK!)
Descend the 600's 1-3 to something juicy!
1:00 rest after 3rd 600, check HR; then...
5 x 300 swim freestyle (Lane 1 go 250's for all 5)-
1-3, descend @ 4:15
#4 cruise @ 4:30
#5- all out FAST race
1:00 rest, check HR again
Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
1:00 rest
6 x 75 @ 1:25- 25 choice skulling, 25 ra2 la2 free drill, 25 kick choice on back- UDK to halfway!
:30 rest to review the next set...
4 x 50 kick on back @ :55- STRONG neg split
1 x 200 kick with boards @ 3:45
4 x 50 kick on back @ :50 (go kick/swim by 25's if necessary)
1 x 200 kick with boards @ 3:30
4 x 50 kick on back @ :45 (go kick/swim if necessary)
1 x 200 kick with boards @ 3:20
Check HR
LONG SWIM-
3 sets of:
600 IM as follows-
150 of each stroke, 100 swim, 50 kick on back (UDK!)
Descend the 600's 1-3 to something juicy!
1:00 rest after 3rd 600, check HR; then...
5 x 300 swim freestyle (Lane 1 go 250's for all 5)-
1-3, descend @ 4:15
#4 cruise @ 4:30
#5- all out FAST race
1:00 rest, check HR again
Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
Monday, November 16, 2015
Tuesday, November 17, 2015- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
6 x 75 @ 1:25- 25 choice skulling, 25 ra2 la2 free drill, 25 kick choice on back- UDK to halfway!
:30 rest to review the next set...
4 x 50 kick on back @ :55- STRONG neg split
1 x 200 kick with boards @ 3:45
4 x 50 kick on back @ :50
1 x 200 kick with boards @ 3:30
4 x 50 kick on back @ :45 (go kick/swim if necessary)
1 x 200 kick with boards @ 3:15
Check HR
MYSTERY SET
LONG SWIM-
3 sets of:
600 IM as follows-
150 of each stroke, 100 swim, 50 kick on back (UDK!)
Descend the 600's 1-3 to something juicy!
1:00 rest after 3rd 600, check HR; then...
5 x 300 swim freestyle-
1-3, descend @ 3:50
#4 cruise @ 4:15
#5- all out FAST race
1:00 rest, check HR again
With fins, finish up with...
4 x 25 @ :40- odds are 15M swim FAST, 10M drill; #2 is swim build to FAST; #4 is all drill
:20 extra rest...
1 x 50 all out smoking FAST @ 1:00- go 25 UDK LUNGBUSTER, 25 swim
Do an excellent job in school today & get excited to race this weekend. Have a great day!
1:00 rest
6 x 75 @ 1:25- 25 choice skulling, 25 ra2 la2 free drill, 25 kick choice on back- UDK to halfway!
:30 rest to review the next set...
4 x 50 kick on back @ :55- STRONG neg split
1 x 200 kick with boards @ 3:45
4 x 50 kick on back @ :50
1 x 200 kick with boards @ 3:30
4 x 50 kick on back @ :45 (go kick/swim if necessary)
1 x 200 kick with boards @ 3:15
Check HR
MYSTERY SET
LONG SWIM-
3 sets of:
600 IM as follows-
150 of each stroke, 100 swim, 50 kick on back (UDK!)
Descend the 600's 1-3 to something juicy!
1:00 rest after 3rd 600, check HR; then...
5 x 300 swim freestyle-
1-3, descend @ 3:50
#4 cruise @ 4:15
#5- all out FAST race
1:00 rest, check HR again
With fins, finish up with...
4 x 25 @ :40- odds are 15M swim FAST, 10M drill; #2 is swim build to FAST; #4 is all drill
:20 extra rest...
1 x 50 all out smoking FAST @ 1:00- go 25 UDK LUNGBUSTER, 25 swim
Do an excellent job in school today & get excited to race this weekend. Have a great day!
Monday, November 16, 2015- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick, drill,
drill by 25's
1:00 rest
2 sets of:
4 x 25 @ :40 choice kick on back- but FAST UDK to halfway, then moderate kick on surface to the end
4 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill in primary stroke, NO FREE
1 x 100 kick with boards IM order by 25's @ 1:45, get time & desc 1-2
No rest between sets, check HR after 3rd set.
With buoys & shnorkels:
5 x 50 pull free br 3/5 by 25's @ :55
1 x 350 swim free with shnorkel- even hip rotation, about 75-80% effort
:30 rest, check HR
5 x 50 pull free br 3/7 by 25's @ :55
2 x 250 swim free with shnorkel @ 3:45, same good hip rotation & descend 1-2 to about 90%
:30 rest, check HR
5 x 50 pull free br 3/9 by 25's @ :55
3 x 150 swim free with shnorkel @ 2:30 descend 1-3 to all out SMOKING FAST
Check HR, then get right into...
1 x 200- breast kick on back, 50 choice drill in 4th best stroke NO FREE, 25 choice skulling
1:00 rest, check HR again.
From a dive (walkback):
6 x 25 swim FAST
Check HR after each 25
Until 6:00 p.m. (if there is time), finish up with (last 25 of each 75 is always kick on your back):
75's "slide" IM (#1- fly/back/breast; #2 is back/breast/free; #3 is breast/free/fly; #4 is free/fly/back; etc)
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the meet this weekend. Have a great day!
1:00 rest
2 sets of:
4 x 25 @ :40 choice kick on back- but FAST UDK to halfway, then moderate kick on surface to the end
4 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill in primary stroke, NO FREE
1 x 100 kick with boards IM order by 25's @ 1:45, get time & desc 1-2
No rest between sets, check HR after 3rd set.
With buoys & shnorkels:
5 x 50 pull free br 3/5 by 25's @ :55
1 x 350 swim free with shnorkel- even hip rotation, about 75-80% effort
:30 rest, check HR
5 x 50 pull free br 3/7 by 25's @ :55
2 x 250 swim free with shnorkel @ 3:45, same good hip rotation & descend 1-2 to about 90%
:30 rest, check HR
5 x 50 pull free br 3/9 by 25's @ :55
3 x 150 swim free with shnorkel @ 2:30 descend 1-3 to all out SMOKING FAST
Check HR, then get right into...
1 x 200- breast kick on back, 50 choice drill in 4th best stroke NO FREE, 25 choice skulling
1:00 rest, check HR again.
From a dive (walkback):
6 x 25 swim FAST
Check HR after each 25
Until 6:00 p.m. (if there is time), finish up with (last 25 of each 75 is always kick on your back):
75's "slide" IM (#1- fly/back/breast; #2 is back/breast/free; #3 is breast/free/fly; #4 is free/fly/back; etc)
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the meet this weekend. Have a great day!
Sunday, November 15, 2015
Monday, November 16, 2015- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick, drill, drill by 25's
1:00 rest
3 sets of:
4 x 25 @ :40 choice kick on back- but FAST UDK to halfway, then moderate kick on surface to the end
4 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill in primary stroke, NO FREE
1 x 100 kick with boards IM order by 25's @ 1:45, get time & desc 1-3
No rest between sets, check HR after 3rd set.
With buoys & shnorkels:
5 x 50 pull free br 3/5 by 25's @ :50
1 x 350 swim free with shnorkel- even hip rotation, about 75-80% effort
:30 rest, check HR
5 x 50 pull free br 3/7 by 25's @ :50
2 x 250 swim free with shnorkel @ 3:40, same good hip rotation & descend 1-2 to about 90%
:30 rest, check HR
5 x 50 pull free br 3/9 by 25's @ :50
3 x 150 swim free with shnorkel @ 2:20 descend 1-3 to all out SMOKING FAST
Check HR, then get right into...
1 x 300- breast kick on back, 50 choice drill in 4th best stroke NO FREE, 25 choice skulling
1:00 rest, check HR again.
From a dive (walkback):
8 x 25 swim FAST
Check HR after each 25
Until 7:15, finish up with (last 25 of each 75 is always kick on your back):
75's "slide" IM (#1- fly/back/breast; #2 is back/breast/free; #3 is breast/free/fly; #4 is free/fly/back; etc)
100 easy drill before you get out. Do an excellent job in school today and get excited for the meet this weekend. Have a great day!
1:00 rest
3 sets of:
4 x 25 @ :40 choice kick on back- but FAST UDK to halfway, then moderate kick on surface to the end
4 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill in primary stroke, NO FREE
1 x 100 kick with boards IM order by 25's @ 1:45, get time & desc 1-3
No rest between sets, check HR after 3rd set.
With buoys & shnorkels:
5 x 50 pull free br 3/5 by 25's @ :50
1 x 350 swim free with shnorkel- even hip rotation, about 75-80% effort
:30 rest, check HR
5 x 50 pull free br 3/7 by 25's @ :50
2 x 250 swim free with shnorkel @ 3:40, same good hip rotation & descend 1-2 to about 90%
:30 rest, check HR
5 x 50 pull free br 3/9 by 25's @ :50
3 x 150 swim free with shnorkel @ 2:20 descend 1-3 to all out SMOKING FAST
Check HR, then get right into...
1 x 300- breast kick on back, 50 choice drill in 4th best stroke NO FREE, 25 choice skulling
1:00 rest, check HR again.
From a dive (walkback):
8 x 25 swim FAST
Check HR after each 25
Until 7:15, finish up with (last 25 of each 75 is always kick on your back):
75's "slide" IM (#1- fly/back/breast; #2 is back/breast/free; #3 is breast/free/fly; #4 is free/fly/back; etc)
100 easy drill before you get out. Do an excellent job in school today and get excited for the meet this weekend. Have a great day!
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