1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick on back, by 25's
1:00 rest
3 sets of:
2 x 50 drill @ 1:00 (catchup free in 1st set, primary stroke in 2nd set, choice in 3rd set)
1 x 150 @ 2:45, same stroke as 50's drill; kick on back/swim smooth (count strokes)/kick on back- UDK's!; descend the 50's kick 1-2 in each 150
After 3rd set, continue right into...
1 x 300- 25 choice skulling, 50 drill (4th best stroke, NO FREE), 25 kick on back from a dive, UDK!
1:00 rest, check HR
3 sets of:
3 x 50 swim free br 3 @ :50
2 x 50 kick choice on back @ :50 (UDK's!)
3 x 50 swim free/choice by 25's @ :50
2 x 50 kick free with boards @ :50
3 x 50 swim IM order by 25's @ :50
1 x 100 kick FAST choice- odd rounds on back, 2nd set with board, @ 1:50
No rest between sets, check HR after each 100 kick.
After 3rd set, :30 extra rest to get your shnorkels on, then...
3 x 350 swim free @ :20 rest, descend 1-3 to what you can; hold head still, firm hands out the back of each stroke, good UDK's off each turn
1:00 rest, check HR again.
4 sets of:
3 x 75 kick (odd rounds with boards, even rounds on back)- odd 75's are IM order by 25's, 2nd 75 is straight freestyle kick, all @ 1:25
BROKEN 75 KICK: different from round to round (3 x 25's; 50/25; 25/50)
1:00 rest between sets, check HR
100 easy choice drill before you get out. Do an excellent job in school today, be sure to thank your parents for getting you to the pool this morning. Have a great day!
Sunday, January 31, 2016
Thursday, January 28, 2016
Friday, January 29, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick on back/drill/drill by 25's
1:00 rest
Adjust the intervals if necessary, but make sure you're working hard...focus on UDK's throughout:
9 x 100 in 3 sets of 3-
1- 50 catchup free drill, 50 swim free br 3 @ 1:40
1- 50 swim choice 50 kick on back (UDK!) @ 1:40
1- swim IM, except last 25 is kick free on back (UDK!) @ 1:40
No rest between sets of 3, check HR after #9.
2 sets of:
4 x 75 kick on back @ 1:25 (5 FAST UDK OFF EACH WALL!), desc 1-2; get times for 2 & 4 (add)
BROKEN 150 kick w/boards: 3 x 50 kick FAST @ :10 rest. Get time for the 150- faster than 2 x 75's above?
:30 rest after Broken 150...then:
4 x 75 kick on back (UDK!) @ 1:25- as above, desc 1-2's to FAST
1 x 200 kick FAST w/boards- 100 IM kick (by 25's), 100 choice kick
1:00 rest between sets, check HR.
Finish up with...
2 x 450 swim @ :20 rest; desc the 150's 1-3 to what you can. First 450 is free with shnorkels; #2 is backstroke or IM (by 50's)- also desc the 150's 1-3 to what you can
100 easy drill before you get out. Be sure you're ready for school on Monday, and thank your parents for getting you to the pool today. Have a great day!
1:00 rest
Adjust the intervals if necessary, but make sure you're working hard...focus on UDK's throughout:
9 x 100 in 3 sets of 3-
1- 50 catchup free drill, 50 swim free br 3 @ 1:40
1- 50 swim choice 50 kick on back (UDK!) @ 1:40
1- swim IM, except last 25 is kick free on back (UDK!) @ 1:40
No rest between sets of 3, check HR after #9.
2 sets of:
4 x 75 kick on back @ 1:25 (5 FAST UDK OFF EACH WALL!), desc 1-2; get times for 2 & 4 (add)
BROKEN 150 kick w/boards: 3 x 50 kick FAST @ :10 rest. Get time for the 150- faster than 2 x 75's above?
:30 rest after Broken 150...then:
4 x 75 kick on back (UDK!) @ 1:25- as above, desc 1-2's to FAST
1 x 200 kick FAST w/boards- 100 IM kick (by 25's), 100 choice kick
1:00 rest between sets, check HR.
Finish up with...
2 x 450 swim @ :20 rest; desc the 150's 1-3 to what you can. First 450 is free with shnorkels; #2 is backstroke or IM (by 50's)- also desc the 150's 1-3 to what you can
100 easy drill before you get out. Be sure you're ready for school on Monday, and thank your parents for getting you to the pool today. Have a great day!
Thursday, January 28, 2016- 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 125 @ 2:15- 50 catchup free drill, 75 drill/kick on back/drill by 25's in primary stroke NO FREE
6 x 75 @ 1:20- 25 fly pull free kick drill, then 50 3 ra back 3 la back drill- except #'s 4 & 6 are swim IM (NO FREE), desc 1-2
1 x 200 choice kick on back (UDK!), choice skulling by 25's
1:00 rest
6 sets of:
4 x "out & backs" (swim out past LG stand, flip turn onto back, then kick back to the wall on back- all FAST) @ :50
2 x 50 kick with boards @ 1:00 descend 1-2 to all out FAST (these 50's are @ :10 rest in even rounds)
No rest between rounds, odd sets are free, even sets are NO FREE
With fins, finish up with...
15 x 75 swim descend 1-3's to all out FAST @ 1:40 (3rd & 5th sets of 3 x 75's are kick on back)
If there is time...
50's swim free @ :50 with shnorkel- even hip rotation, keep head still & watch stroke pull BACK, not down
Work on starts before you go.
NO WORKOUT TOMORROW, no drylands on Saturday. We'll resume our regular workout schedule on Monday. Get excited the meet & be sure to thank your parents for shuttling you around all weekend. Have a great day!
1:00 rest
4 x 125 @ 2:15- 50 catchup free drill, 75 drill/kick on back/drill by 25's in primary stroke NO FREE
6 x 75 @ 1:20- 25 fly pull free kick drill, then 50 3 ra back 3 la back drill- except #'s 4 & 6 are swim IM (NO FREE), desc 1-2
1 x 200 choice kick on back (UDK!), choice skulling by 25's
1:00 rest
6 sets of:
4 x "out & backs" (swim out past LG stand, flip turn onto back, then kick back to the wall on back- all FAST) @ :50
2 x 50 kick with boards @ 1:00 descend 1-2 to all out FAST (these 50's are @ :10 rest in even rounds)
No rest between rounds, odd sets are free, even sets are NO FREE
With fins, finish up with...
15 x 75 swim descend 1-3's to all out FAST @ 1:40 (3rd & 5th sets of 3 x 75's are kick on back)
If there is time...
50's swim free @ :50 with shnorkel- even hip rotation, keep head still & watch stroke pull BACK, not down
Work on starts before you go.
NO WORKOUT TOMORROW, no drylands on Saturday. We'll resume our regular workout schedule on Monday. Get excited the meet & be sure to thank your parents for shuttling you around all weekend. Have a great day!
Wednesday, January 27, 2016
Wednesday, January 27, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back, by 25's
1:00 rest
4 x 75 @ 1:25- 25 catchup free drill, 50 kick on back (5 FAST UDK's!)
4 x 50 @ 1:00, 25 2 kicks 1 pull breast drill, 25 choice drill in primary stroke NO FREE
3 sets of:
6 x 25 kick on back (5 FAST UDK off each wall!), odds @ :40, evens @ :25, FROM A DIVE (in the 2nd set, these 25's are kick with boards, evens are NOT from a dive)
3 x 50 swim/kick on back in primary stroke by 25's @ :55, desc 1-3 to what you can (NO FREE)
2 x 150 swim free br 3 @ 2:00 desc 1-2 (Lane 1 go 125's @ 2:00, desc 1-2)- these can be backstroke if you'd like (and can make the intervals).
No rest between sets, check HR after 3rd set.
LONG SWIM-
5 times through
100 swim IM
100 swim/kick on back by 50's in primary stroke NO FREE
50* kick FAST with boards- choice kick, but all the same kick throughout.
*in the 2nd round, go a 100 kick; in the 3rd round, go a 150 kick; in the 4th round back to a 100 kick; 5th round is just a 50 kick kick FAST with boards
Check your HR when you finish.
Until 6:00 p.m., work on turns from mid-pool.
Don't waste your time at home this week, ready a book, do the laundry, or ask your parents how you can be helpful to them while you're home. Tomorrow morning workout is for the entire group from 6:30-8:00 a.m. right here. Please do what you can to be here. Have a great day!
1:00 rest
4 x 75 @ 1:25- 25 catchup free drill, 50 kick on back (5 FAST UDK's!)
4 x 50 @ 1:00, 25 2 kicks 1 pull breast drill, 25 choice drill in primary stroke NO FREE
3 sets of:
6 x 25 kick on back (5 FAST UDK off each wall!), odds @ :40, evens @ :25, FROM A DIVE (in the 2nd set, these 25's are kick with boards, evens are NOT from a dive)
3 x 50 swim/kick on back in primary stroke by 25's @ :55, desc 1-3 to what you can (NO FREE)
2 x 150 swim free br 3 @ 2:00 desc 1-2 (Lane 1 go 125's @ 2:00, desc 1-2)- these can be backstroke if you'd like (and can make the intervals).
No rest between sets, check HR after 3rd set.
LONG SWIM-
5 times through
100 swim IM
100 swim/kick on back by 50's in primary stroke NO FREE
50* kick FAST with boards- choice kick, but all the same kick throughout.
*in the 2nd round, go a 100 kick; in the 3rd round, go a 150 kick; in the 4th round back to a 100 kick; 5th round is just a 50 kick kick FAST with boards
Check your HR when you finish.
Until 6:00 p.m., work on turns from mid-pool.
Don't waste your time at home this week, ready a book, do the laundry, or ask your parents how you can be helpful to them while you're home. Tomorrow morning workout is for the entire group from 6:30-8:00 a.m. right here. Please do what you can to be here. Have a great day!
Tuesday, January 26, 2016
Tuesday, January 26, 2016- SCY
Adjust intervals as needed, be polite and share the lane with others.
1 x 600- 300 swim free, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
3 sets of:
4 x 50 catchup free drill @ 1:00
6 x 25 kick on back @ :35- 5 FAST UDK off each wall! Odds are free, evens are choice NO FREE
4 x 75 @ 1:20- 25 fist free drill, 50 drill/kick by 25's in primary stroke NO FREE
6 x 50 swim/kick on back by 25's @ :55 (2nd round @ :50; 3rd set @ :45- if unable to make :45, swim them instead)
1 x 250 swim free br 3- except middle 50 is br 5; get time & descend this 250 from 1-3.
:30 rest between sets, check HR after each round.
If you have time, finish up with sets of 3 x 100 as follows:
1 x 100 swim IM, except last 25 is free kick on back, @ 1:40
1 x 100 swim/kick on back by 50's in primary stroke NO FREE @ 1:40
1 x 100 all kick on back @ 1:40- choice kick, but all one kick for each 100.
If you get through three rounds of the above 3 x 100's (9 total 100's), then go the next few rounds of 3 @ 1:35 (or 1:30 if possible). "Lane 1" swimmers can go these 100's @ 1:50, and afterthree rounds try to do them @ 1:45- or even 1:40 if possible.
Warmdown an easy 100 drill before you get out. Do some schoolwork today so you're ready to go- if school ever opens again. Drylands tonight at regular time of you can get there. Hopefully tomorrow is back to normal. Have a great day!
1 x 600- 300 swim free, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
3 sets of:
4 x 50 catchup free drill @ 1:00
6 x 25 kick on back @ :35- 5 FAST UDK off each wall! Odds are free, evens are choice NO FREE
4 x 75 @ 1:20- 25 fist free drill, 50 drill/kick by 25's in primary stroke NO FREE
6 x 50 swim/kick on back by 25's @ :55 (2nd round @ :50; 3rd set @ :45- if unable to make :45, swim them instead)
1 x 250 swim free br 3- except middle 50 is br 5; get time & descend this 250 from 1-3.
:30 rest between sets, check HR after each round.
If you have time, finish up with sets of 3 x 100 as follows:
1 x 100 swim IM, except last 25 is free kick on back, @ 1:40
1 x 100 swim/kick on back by 50's in primary stroke NO FREE @ 1:40
1 x 100 all kick on back @ 1:40- choice kick, but all one kick for each 100.
If you get through three rounds of the above 3 x 100's (9 total 100's), then go the next few rounds of 3 @ 1:35 (or 1:30 if possible). "Lane 1" swimmers can go these 100's @ 1:50, and afterthree rounds try to do them @ 1:45- or even 1:40 if possible.
Warmdown an easy 100 drill before you get out. Do some schoolwork today so you're ready to go- if school ever opens again. Drylands tonight at regular time of you can get there. Hopefully tomorrow is back to normal. Have a great day!
Thursday, January 21, 2016
Thursday, January 21, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is
drill/kick/drill/swim by 25's
1:00 rest
1:00 rest
3 x 200 @ :10 rest- 100 drill/swim by 25’s, 100 kick on back (desc the 100 kick 1-3); 2nd 200 is NO FREE, and the kick is with a board
6 x ½ pool sprints @ :30- 3 free, 3 in primary stroke
12 x 75 @ 1:15 (Lane 1 can go 8 @ 1:25), odds are swim IM
(NO FREE), evens are 25 kick on back 50 swim in primary stroke
8 x 100 swim free br 3 @ 1:25 (1:35 for Lane 1), odds neg split, evens at mile pace
10 x 100 @ 1:40- #'s 2, 3, 5, 6, 9 & 10 are swim at 1000 pace; #'s 1, 4, 7 & 8 are your choice
3 sets of:
3 x 50 swim choice @ :50- if free, use shnorkel
3 x 100 swim free at 5:00 pace @ 2:00
1 x 50 swim free FASTER than 500 pace @ 1:00
1:00 rest, check HR
If there is time, finish up with...
1 x 225 @ 3:45 swim backstroke, desc the 3 x 75's to something juicy!
4 x 50 swim back/breast by 25's @ :55 (this interval gets :05 faster by round)
6 x 25 kick with boards, odds @ :40 (15y FAST, 10y easy), evens @ :25
:20 rest between sets of check HR, then get into next set.
100 easy drill before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to the pool this afternoon. Be careful in the snow & have a great day!
Wednesday, January 20, 2016
Thursday, January 21, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest
4 x 50 @ 1:00- ra2 la2 free drill/choice drill NO FREE, by 25's
8 x "out & backs" @ :45- flip onto your back just past the LG chair, be sure to sprint your face off
6 x 100 as follows:
odds- @ 1:25, 75 swim free br 3/5/3 by 25's, then last 25 swim FAST from a dive in primary stroke
evens- kick @ 1:40- 50 on back (UDK's!), 50 with boards- make the interval
1:00 rest, check HR.
8 x 100 swim free br 3 @ 1:15 (1:25 for Lane 1), odds neg split, evens at mile pace
10 x 100 @ 1:30- #'s 2, 3, 5, 6, 9 & 10 are swim at 1000 pace; #'s 1, 4, 7 & 8 are your choice
3 sets of:
5 x 50 swim choice @ :40- if free, use shnorkel
3 x 100 swim free at 5:00 pace @ 1:45
1 x 50 swim free FASTER than 500 pace @ 1:00
1:00 rest, check HR
Until 7:15 a.m., finish up with...
1 x 225 @ 3:15 swim backstroke, desc the 3 x 75's to something juicy!
4 x 50 swim back/breast by 25's @ :50 (this interval gets :05 faster by round)
6 x 25 kick with boards, odds @ :35 (15y FAST, 10y easy), evens @ :20
:20 rest between sets of check HR, then get into next set.
100 easy drill before you get out. Do an excellent job in school today & thank your parents for getting you to the pool this morning. Have a great day!
1:00 rest
4 x 50 @ 1:00- ra2 la2 free drill/choice drill NO FREE, by 25's
8 x "out & backs" @ :45- flip onto your back just past the LG chair, be sure to sprint your face off
6 x 100 as follows:
odds- @ 1:25, 75 swim free br 3/5/3 by 25's, then last 25 swim FAST from a dive in primary stroke
evens- kick @ 1:40- 50 on back (UDK's!), 50 with boards- make the interval
1:00 rest, check HR.
8 x 100 swim free br 3 @ 1:15 (1:25 for Lane 1), odds neg split, evens at mile pace
10 x 100 @ 1:30- #'s 2, 3, 5, 6, 9 & 10 are swim at 1000 pace; #'s 1, 4, 7 & 8 are your choice
3 sets of:
5 x 50 swim choice @ :40- if free, use shnorkel
3 x 100 swim free at 5:00 pace @ 1:45
1 x 50 swim free FASTER than 500 pace @ 1:00
1:00 rest, check HR
Until 7:15 a.m., finish up with...
1 x 225 @ 3:15 swim backstroke, desc the 3 x 75's to something juicy!
4 x 50 swim back/breast by 25's @ :50 (this interval gets :05 faster by round)
6 x 25 kick with boards, odds @ :35 (15y FAST, 10y easy), evens @ :20
:20 rest between sets of check HR, then get into next set.
100 easy drill before you get out. Do an excellent job in school today & thank your parents for getting you to the pool this morning. Have a great day!
Wednesday, January 20, 2016- 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
6 x 50 @ 1:00- 25 catchup free drill (head drill, full hip rotation, let kick drive you), 25 choice drill NO FREE
8 x "out & backs" @ :45- sprint out to the LG stand, flip turn onto your back, kick (on back) back to the wall- all FAST- go 2 free, 2 NO FREE (twice)
6 x 100-
odds- swim @ 1:30- 75 free br 3/5/3 by 25's, then last 25 swim NO FREE, FROM A DIVE, FAST
evens- kick @ 1:50- 50 on back, 50 with boards (Lane 1 go 4, odds @ 1:45, evens @ 2:00)
8 x 25 kick FAST with boards-
odds @ :40 breaststroke kick
evens- choice kick @ :25- kick like crazy to make the interval!
1:00 rest, check HR
3 sets of:
3 x 50 swim free with shnorkel @ :55, get times for all three & figure average (about 85% effort)
1 x 100 kick FAST on back @ 2:15- choice kick, 5 FAST UDK's off each wall!
3 x 50 swim free with shnorkel @ :50- get times & hold a faster average time (90%+ effort)
1 x 100 kick FAST on back @ 2:15- as above, same kick as above.
3 x 50 kick FAST with boards @ :10 rest- get time for Broken 150
1:00 rest between sets., check HR after each round.
Until 6:00 p.m., finish up with...
2 x 150 kick desc 1-2 @ 2:40- kick on back in odd rounds (UDK!), kick with boards in even rounds- same kick for both 150's
1 x 150 swim free br 3/5 by 75's- FAST here, good UDK off each turn, race the person next to you!
:30 rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the upcoming meets. Have a great day!
1:00 rest
6 x 50 @ 1:00- 25 catchup free drill (head drill, full hip rotation, let kick drive you), 25 choice drill NO FREE
8 x "out & backs" @ :45- sprint out to the LG stand, flip turn onto your back, kick (on back) back to the wall- all FAST- go 2 free, 2 NO FREE (twice)
6 x 100-
odds- swim @ 1:30- 75 free br 3/5/3 by 25's, then last 25 swim NO FREE, FROM A DIVE, FAST
evens- kick @ 1:50- 50 on back, 50 with boards (Lane 1 go 4, odds @ 1:45, evens @ 2:00)
8 x 25 kick FAST with boards-
odds @ :40 breaststroke kick
evens- choice kick @ :25- kick like crazy to make the interval!
1:00 rest, check HR
3 sets of:
3 x 50 swim free with shnorkel @ :55, get times for all three & figure average (about 85% effort)
1 x 100 kick FAST on back @ 2:15- choice kick, 5 FAST UDK's off each wall!
3 x 50 swim free with shnorkel @ :50- get times & hold a faster average time (90%+ effort)
1 x 100 kick FAST on back @ 2:15- as above, same kick as above.
3 x 50 kick FAST with boards @ :10 rest- get time for Broken 150
1:00 rest between sets., check HR after each round.
Until 6:00 p.m., finish up with...
2 x 150 kick desc 1-2 @ 2:40- kick on back in odd rounds (UDK!), kick with boards in even rounds- same kick for both 150's
1 x 150 swim free br 3/5 by 75's- FAST here, good UDK off each turn, race the person next to you!
:30 rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the upcoming meets. Have a great day!
Tuesday, January 19, 2016
Tuesday, January 19, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300
reverse IM- each 75 is drill/drill/kick on back by 25's
1:00 rest
With fins: 8 x 25 fly drilling @ :35, 1-4 ½ ra ½ la (arm you aren’t using stays at your side); 5-8 3 kicks 1 pull fly
1:00 rest, take fins off, then…
4 x 50 @ 1:00- 25 catchup free drill, get out, then 25 fly pull with free kick from a dive (FAD)- work on breathing at the front of the stroke & pressing your chest forward & down on the recovery.
1 x 200- odd 25's choice skulling, even 25's- blow it out the back fly drill
:30 rest, get ready...
3 x 50 swim fly/free @ :55
3 x 50 swim free/fly @ :50
3 x 50 swim fly/free @ :45
LONG SWIM-
4 times through (descend 1-2 by rounds):
150 swim free br 3/5 by 75's- neg split here, good UDK's
150 IM swim- fly/back/breast by 50's (tempo on the backstroke, big kick on the breaststroke)
150 kick with boards- 2nd 75 is faster than the 1st 75
1:00 rest after 4th time through, check HR
Until 6:00 p.m., finish up with...
3 x 50 swim free w/shnorkel @ :50- keep track of the average time you hold (about 85% effort)
1 x 100 kick FAST on back @ 2:00- 5 FAST UDK OFF EACH WALL
3 x 50 swim free with shnorkel @ :50- as above, but hold a faster average time for these 3 x 50
1 x 100 kick FAST on back @ 2:00- faster than you've ever kicked before
3 x 50 kick FAST with boards @ :10 rest- choice kick, but all one stroke
:30 rest between sets.
100 easy drill before you get out. Do an excellent job with your HW & with drylands tonight. Thank your parents for getting you to the pool this afternoon, have a great day!
1:00 rest
With fins: 8 x 25 fly drilling @ :35, 1-4 ½ ra ½ la (arm you aren’t using stays at your side); 5-8 3 kicks 1 pull fly
1:00 rest, take fins off, then…
4 x 50 @ 1:00- 25 catchup free drill, get out, then 25 fly pull with free kick from a dive (FAD)- work on breathing at the front of the stroke & pressing your chest forward & down on the recovery.
1 x 200- odd 25's choice skulling, even 25's- blow it out the back fly drill
:30 rest, get ready...
3 x 50 swim fly/free @ :55
3 x 50 swim free/fly @ :50
3 x 50 swim fly/free @ :45
LONG SWIM-
4 times through (descend 1-2 by rounds):
150 swim free br 3/5 by 75's- neg split here, good UDK's
150 IM swim- fly/back/breast by 50's (tempo on the backstroke, big kick on the breaststroke)
150 kick with boards- 2nd 75 is faster than the 1st 75
1:00 rest after 4th time through, check HR
Until 6:00 p.m., finish up with...
3 x 50 swim free w/shnorkel @ :50- keep track of the average time you hold (about 85% effort)
1 x 100 kick FAST on back @ 2:00- 5 FAST UDK OFF EACH WALL
3 x 50 swim free with shnorkel @ :50- as above, but hold a faster average time for these 3 x 50
1 x 100 kick FAST on back @ 2:00- faster than you've ever kicked before
3 x 50 kick FAST with boards @ :10 rest- choice kick, but all one stroke
:30 rest between sets.
100 easy drill before you get out. Do an excellent job with your HW & with drylands tonight. Thank your parents for getting you to the pool this afternoon, have a great day!
Monday, January 18, 2016
Tuesday, January 19, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back by 25's
1:00 rest
With fins: fly drilling by 25's @ :35- we'll go through 2 or 3 drills
1:00 rest, take fins off
6 x 50 @ 1:00- 25 catchup free drill, get out, then 25 fly pull with free kick from a dive (FAD)- work on breathing & pressing your chest forward & down on the recovery.
1 x 200- odd 25's choice skulling, even 25's- blow it out the back fly drill
:30 rest, get ready...
3 x 50 swim fly/free @ :55
3 x 50 swim free/fly @ :50
3 x 50 swim fly/free @ :45
:30 rest, check HR- anybody up for 9 more? Go 3 @ :50/45/40?? (I think you can do it?)
LONG SWIM-
4 times through (descend 1-2 by rounds):
150 swim free br 3/5 by 75's- neg split here, good UDK's
150 IM swim- fly/back/breast by 50's (tempo on the backstroke, big kick on the breaststroke)
150 kick with boards- 2nd 75 is faster than the 1st 75
1:00 rest after 4th time through, check HR
Until 7:15 a.m., finish up with...
3 x 50 swim free w/shnorkel @ :45- keep track of the average time you hold (about 85% effort)
1 x 100 kick FAST on back @ 2:00- 5 FAST UDK OFF EACH WALL
3 x 50 swim free with shnorkel @ :45- as above, but hold a faster average time for these 3 x 50
1 x 100 kick FAST on back @ 2:00- faster than you've ever kicked before
3 x 50 kick FAST with boards @ :10 rest- choice kick, but all one stroke
:30 rest between sets.
100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Thank your parents for getting you to the pool this morning, have a great day!
1:00 rest
With fins: fly drilling by 25's @ :35- we'll go through 2 or 3 drills
1:00 rest, take fins off
6 x 50 @ 1:00- 25 catchup free drill, get out, then 25 fly pull with free kick from a dive (FAD)- work on breathing & pressing your chest forward & down on the recovery.
1 x 200- odd 25's choice skulling, even 25's- blow it out the back fly drill
:30 rest, get ready...
3 x 50 swim fly/free @ :55
3 x 50 swim free/fly @ :50
3 x 50 swim fly/free @ :45
:30 rest, check HR- anybody up for 9 more? Go 3 @ :50/45/40?? (I think you can do it?)
LONG SWIM-
4 times through (descend 1-2 by rounds):
150 swim free br 3/5 by 75's- neg split here, good UDK's
150 IM swim- fly/back/breast by 50's (tempo on the backstroke, big kick on the breaststroke)
150 kick with boards- 2nd 75 is faster than the 1st 75
1:00 rest after 4th time through, check HR
Until 7:15 a.m., finish up with...
3 x 50 swim free w/shnorkel @ :45- keep track of the average time you hold (about 85% effort)
1 x 100 kick FAST on back @ 2:00- 5 FAST UDK OFF EACH WALL
3 x 50 swim free with shnorkel @ :45- as above, but hold a faster average time for these 3 x 50
1 x 100 kick FAST on back @ 2:00- faster than you've ever kicked before
3 x 50 kick FAST with boards @ :10 rest- choice kick, but all one stroke
:30 rest between sets.
100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Thank your parents for getting you to the pool this morning, have a great day!
Sunday, January 17, 2016
Monday, January 18, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick on back, by 25's
1:00 rest
4 x 50 catchup free @ 1:00- keep head still/rotate hips, let kick drive you
4 x 50 choice drill NO FREE @ 1:00
18 x 25 in sets of 6 as follows:
1-4 drill (odds) and swim (evens) @ :35
5&6, kick with boards same stroke as first 4 x 25; #5 build @ :40; #6 is all out FAST @ :25
1st set of 6 is free; 2nd set of 6 is primary stroke NO FREE; 3rd set of 6 is 4th best stroke
1:00 rest after #18, check HR
3 sets of:
4 x 75* kick on back @ 1:15 (Lanes 1 & 2 go 50 kick, 25 swim free br 3 @ same interval)
1 x 200+< kick with boards breast/free by 25's; 2nd 100 faster than 1st 100 @ 3:45
No rest between sets
*75's are kick with boards in 2nd set (only in 2nd set)
+200 kick is on back in 2nd set (only in 2nd set);
<200 kick is BROKEN in 3rd set, with boards: 75/50/75 @ :10 rest
Check HR after each set; 1:00 rest after 3rd set.
12 x 175 as follows (all one set, spread out so you can read it):
1-2, swim free br 3 desc 1-2 @ 2:20
3-4, 100 swim IM, 75 kick on back (UDK!) desc 1-2 @ 2:40
5-6, swim free with shnorkel, desc 1-2 @ 2:20
7-8, 75 swim IM, 100 kick (25 on back choice, 75 kick w/boards, IM order by 25's) @ 3:00 desc 1-2
9-10, swim free br 3 desc 1-2 @ 2:15
11-12, 100 swim in primary stroke NO FREE, 75 kick on back (UDK!) desc 1-2 @ 2:45
1:00 rest, check HR
MYSTERY SET
100 easy drill before you get out. Be sure to have cash with you for breakfast ($15 should be plenty). Be sure all your HW is done & you're ready for the week ahead at school. Have a great day!
1:00 rest
4 x 50 catchup free @ 1:00- keep head still/rotate hips, let kick drive you
4 x 50 choice drill NO FREE @ 1:00
18 x 25 in sets of 6 as follows:
1-4 drill (odds) and swim (evens) @ :35
5&6, kick with boards same stroke as first 4 x 25; #5 build @ :40; #6 is all out FAST @ :25
1st set of 6 is free; 2nd set of 6 is primary stroke NO FREE; 3rd set of 6 is 4th best stroke
1:00 rest after #18, check HR
3 sets of:
4 x 75* kick on back @ 1:15 (Lanes 1 & 2 go 50 kick, 25 swim free br 3 @ same interval)
1 x 200+< kick with boards breast/free by 25's; 2nd 100 faster than 1st 100 @ 3:45
No rest between sets
*75's are kick with boards in 2nd set (only in 2nd set)
+200 kick is on back in 2nd set (only in 2nd set);
<200 kick is BROKEN in 3rd set, with boards: 75/50/75 @ :10 rest
Check HR after each set; 1:00 rest after 3rd set.
12 x 175 as follows (all one set, spread out so you can read it):
1-2, swim free br 3 desc 1-2 @ 2:20
3-4, 100 swim IM, 75 kick on back (UDK!) desc 1-2 @ 2:40
5-6, swim free with shnorkel, desc 1-2 @ 2:20
7-8, 75 swim IM, 100 kick (25 on back choice, 75 kick w/boards, IM order by 25's) @ 3:00 desc 1-2
9-10, swim free br 3 desc 1-2 @ 2:15
11-12, 100 swim in primary stroke NO FREE, 75 kick on back (UDK!) desc 1-2 @ 2:45
1:00 rest, check HR
MYSTERY SET
100 easy drill before you get out. Be sure to have cash with you for breakfast ($15 should be plenty). Be sure all your HW is done & you're ready for the week ahead at school. Have a great day!
Sunday, January 17, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- 2 x 150's reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
3 sets of:
2 x 125 @ 2:20- 25 ra2 la2 free drill, 75 drill/kick/drill in primary stroke NO FREE, 25 1/2 ra 1/2 la fly
6 x 25 swim- odds are 15M FAST, 10M drill; evens are swim build to FAST from a dive; @ :35
4 x out & backs @ :45- swim out to 15M, flip onto your back, kick back to wall- all FAST
3 x 100* kick on back @ 1:40, desc 1-3 to all out FAST (5 FAST UDK OFF EACH WALL!)
*In 2nd set, go 4 x 75 kick on back (UDK!) @ 1:20, desc 1-2
In 3rd set, go 3 x 100 kick, odds with boards BROKEN (4 x 25; then 25/50/25 on #3); #2 kick IM with boards @ 1:45
No rest between sets, check HR after last set.
With shnorkel:
4 x 175 swim free @ 2:20 (Lane 1 go 125's with great flip turns & UDK, same interval & desc 1-2's)
1:00 rest
With fins:
15 x 75 desc 1-3's @ 1:30 Odd sets are swim (free, IM, choice by round), even sets of 3 are kick on back
Check HR after every 3rd 75
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for breakfast tomorrow after workout (workout is here at Ida Lee from 5:15-7:15 a.m.; breakfast at Deli South). Have a great day!
1:00 rest
3 sets of:
2 x 125 @ 2:20- 25 ra2 la2 free drill, 75 drill/kick/drill in primary stroke NO FREE, 25 1/2 ra 1/2 la fly
6 x 25 swim- odds are 15M FAST, 10M drill; evens are swim build to FAST from a dive; @ :35
4 x out & backs @ :45- swim out to 15M, flip onto your back, kick back to wall- all FAST
3 x 100* kick on back @ 1:40, desc 1-3 to all out FAST (5 FAST UDK OFF EACH WALL!)
*In 2nd set, go 4 x 75 kick on back (UDK!) @ 1:20, desc 1-2
In 3rd set, go 3 x 100 kick, odds with boards BROKEN (4 x 25; then 25/50/25 on #3); #2 kick IM with boards @ 1:45
No rest between sets, check HR after last set.
With shnorkel:
4 x 175 swim free @ 2:20 (Lane 1 go 125's with great flip turns & UDK, same interval & desc 1-2's)
1:00 rest
With fins:
15 x 75 desc 1-3's @ 1:30 Odd sets are swim (free, IM, choice by round), even sets of 3 are kick on back
Check HR after every 3rd 75
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for breakfast tomorrow after workout (workout is here at Ida Lee from 5:15-7:15 a.m.; breakfast at Deli South). Have a great day!
Saturday, January 16, 2016
Sunday, January 17, 2016- Senior Silver
1 x 600- 300 swim freestyle, 200 reverse IM (each 50 is drill/swim by 25's), 100 kick on back
1:00 rest
With fins, 4 sets of:
1 x 25 @ :40- fly pull with free kick
1 x 50 @ 1:00- 25 ra back drill, 25 la back drill
1 x 75 @ 1:20- 50 2 dolphin kicks 1 pull breast drill, 25 fly kick on side
1 x 100 swim IM (dolph kick on breaststroke) @ 1:40- get time, descend 1-4 to what you can
No rest between sets.
Check HR after 4th set & take fins off.
3 sets of:
2 x 75 kick on back (5 FAST UDK off each turn) @ 1:30, desc 1-2
BROKEN 100 KICK with boards: 2 x 50 kick FAST @ :10 rest- entire 100 @ 2:15
2 x 75 @ 1:20- 50 kick with boards (choice kick), 25 swim in primary stroke NO FREE
:10 extra rest
1 x 100 kick FAST for time on back @ 2:00
1:00 rest after 1st set only, check HR; NO REST between 2nd & 3rd sets, check HR after 3rd set.
Until the end of workout, finish up with
50's @ :50- 2 swim free br 3/5 by 25's, then 1 swim IM order by 25's (fly/back on #1; back/breast on #2, etc...). Go @ :55 if needed (maybe one lane @ :55, others @ :50).
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
1:00 rest
With fins, 4 sets of:
1 x 25 @ :40- fly pull with free kick
1 x 50 @ 1:00- 25 ra back drill, 25 la back drill
1 x 75 @ 1:20- 50 2 dolphin kicks 1 pull breast drill, 25 fly kick on side
1 x 100 swim IM (dolph kick on breaststroke) @ 1:40- get time, descend 1-4 to what you can
No rest between sets.
Check HR after 4th set & take fins off.
3 sets of:
2 x 75 kick on back (5 FAST UDK off each turn) @ 1:30, desc 1-2
BROKEN 100 KICK with boards: 2 x 50 kick FAST @ :10 rest- entire 100 @ 2:15
2 x 75 @ 1:20- 50 kick with boards (choice kick), 25 swim in primary stroke NO FREE
:10 extra rest
1 x 100 kick FAST for time on back @ 2:00
1:00 rest after 1st set only, check HR; NO REST between 2nd & 3rd sets, check HR after 3rd set.
Until the end of workout, finish up with
50's @ :50- 2 swim free br 3/5 by 25's, then 1 swim IM order by 25's (fly/back on #1; back/breast on #2, etc...). Go @ :55 if needed (maybe one lane @ :55, others @ :50).
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
Saturday, January 16, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick, drill, drill by 25's
1:00 rest
4 x 75 @ 1:20- 25 catchup free, 50 kick choice neg split
4 x 50 ra2 la2 free drill, 25 choice drill in primary stroke NO FREE
3 x 200 @ 3:30- 100 swim free br 3/5 by 50's, 100 swim/kick by 50's in primary stroke; desc 1-3
6 x 1/2 pool sprints @ :30- 3 primary stroke NO FREE, 3 choice
1:00 rest, check HR
3 sets of:
2 x 150 swim free with shnorkels, desc 1-2 @ 2:15 (Lane 1 go 125's)
4 x 100 swim at pace (mile pace/1000/500 pace, by round; @ 1:30; 1:40 & 1:50, by round)
:30 extra rest between sets to get your shnorkels back on- NO MORE THAN :30 REST
Until 9:40 a.m.,
2 x 75 kick desc 1-2 @ 1:20 (on back in odd sets; w/boards in even sets)
1 x 100 kick FAST for time (w/boards in odd sets- 2 x 50 @ :10 rest, NO FREE; on back in even sets)
TEST SET:
3 x 350 swim IM (75 of each stroke, then 50 kick free with boards) desc 1-3 @ 5:30
Get time & HR for last 350.
100 easy drill before you get out. Do an excellent job with drylands today, and start some HW this afternoon- don't leave it all for Sunday Night. Tomorrow night at 6:00 p.m. at Ida Lee, then again at Ida Lee on Monday Morning (breakfast at Deli South after workout). Have a great day!
1:00 rest
4 x 75 @ 1:20- 25 catchup free, 50 kick choice neg split
4 x 50 ra2 la2 free drill, 25 choice drill in primary stroke NO FREE
3 x 200 @ 3:30- 100 swim free br 3/5 by 50's, 100 swim/kick by 50's in primary stroke; desc 1-3
6 x 1/2 pool sprints @ :30- 3 primary stroke NO FREE, 3 choice
1:00 rest, check HR
3 sets of:
2 x 150 swim free with shnorkels, desc 1-2 @ 2:15 (Lane 1 go 125's)
4 x 100 swim at pace (mile pace/1000/500 pace, by round; @ 1:30; 1:40 & 1:50, by round)
:30 extra rest between sets to get your shnorkels back on- NO MORE THAN :30 REST
Until 9:40 a.m.,
2 x 75 kick desc 1-2 @ 1:20 (on back in odd sets; w/boards in even sets)
1 x 100 kick FAST for time (w/boards in odd sets- 2 x 50 @ :10 rest, NO FREE; on back in even sets)
TEST SET:
3 x 350 swim IM (75 of each stroke, then 50 kick free with boards) desc 1-3 @ 5:30
Get time & HR for last 350.
100 easy drill before you get out. Do an excellent job with drylands today, and start some HW this afternoon- don't leave it all for Sunday Night. Tomorrow night at 6:00 p.m. at Ida Lee, then again at Ida Lee on Monday Morning (breakfast at Deli South after workout). Have a great day!
Thursday, January 14, 2016
Thursday, January 14, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is skulling, drill, drill, kick on back- by 25's
1:00 rest
3 x 100 @ 1:45- 50 catchup free drill, 50 choice drill in primary stroke NO FREE
6 x 75 @ 1:20- 25 fist free drill br 3, 50 3 kicks 1 pull breaststroke drill
6 x 50 swim breaststroke desc 1-2's @ 1:00
1 x 200 kick on back, easy/FAST by 25's (even 25's are from a dive
1:00 rest, check HR
3 x 550 @ :20 rest desc 1-3; there are 3 options for this set:
A) swim free br 3
B) swim IM (125 of each stroke, then 50 kick FAST free on end
C) swim backstroke
Get time & subtract :40 (or :45, or :50, etc...) to get your time.
Until 6:00 p.m., finish up with...
2 x 100 swim @ 1:25 (Lane 1 @ 1:35)- 25 swim fly, 75 swim free br 3, desc 1-2
2 x 75 kick FAST with boards @ 1:40 (every third round these are on your back- UDK!)
No rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the workouts this weekend. Have a great day!
1:00 rest
3 x 100 @ 1:45- 50 catchup free drill, 50 choice drill in primary stroke NO FREE
6 x 75 @ 1:20- 25 fist free drill br 3, 50 3 kicks 1 pull breaststroke drill
6 x 50 swim breaststroke desc 1-2's @ 1:00
1 x 200 kick on back, easy/FAST by 25's (even 25's are from a dive
1:00 rest, check HR
3 x 550 @ :20 rest desc 1-3; there are 3 options for this set:
A) swim free br 3
B) swim IM (125 of each stroke, then 50 kick FAST free on end
C) swim backstroke
Get time & subtract :40 (or :45, or :50, etc...) to get your time.
Until 6:00 p.m., finish up with...
2 x 100 swim @ 1:25 (Lane 1 @ 1:35)- 25 swim fly, 75 swim free br 3, desc 1-2
2 x 75 kick FAST with boards @ 1:40 (every third round these are on your back- UDK!)
No rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the workouts this weekend. Have a great day!
Wednesday, January 13, 2016
Thursday, January 14, 2016- SCY
1 x 600- 300 swim free br 3, 300 reverse IM- each 75 is skulling, drill, drill by 25's
1:00 rest
3 x 250 @ :10 rest as follows:
Odds- 100 drill/swim by 25's, 50 kick, 50 skulling, 50 swim smooth/build by 25's (last 25 FAD)- all choice
#2- as above, but NO FREE
15 x 50-
1- drill @ 1:00
2&3- swim/kick on back by 25's @ :50, desc 1-2 (last 2 rounds these are @ :45)
1:00 rest, check HR
3 x 550 @ :20 rest desc 1-3; 3 options for this set:
A) swim free br 3
B) swim IM (125 of each stroke, then 50 kick FAST free on end
C) swim backstroke
Get time & subtract :40 (or :45, or :50, etc...) to get your time
Until 7:15 a.m.:
3 x 125-
odds are swim free br 3 @ 1:30 (1:40)
#2- swim 100 IM, then last 25 kick free on back @ 1:40 (1:50)
3 x 75 swim @ 1:30 desc 1-3 to something juicy
BROKEN 75: 3 x 25 swim FAST @ :10 rest
1 x 50 drill after each round.
Odd rounds are in primary stroke; even rounds are choice (can be free)
100 easy drill before you get out. Do an excellent job in school today & thank your parents for getting you to the pool for workout. Have a great day!
1:00 rest
3 x 250 @ :10 rest as follows:
Odds- 100 drill/swim by 25's, 50 kick, 50 skulling, 50 swim smooth/build by 25's (last 25 FAD)- all choice
#2- as above, but NO FREE
15 x 50-
1- drill @ 1:00
2&3- swim/kick on back by 25's @ :50, desc 1-2 (last 2 rounds these are @ :45)
1:00 rest, check HR
3 x 550 @ :20 rest desc 1-3; 3 options for this set:
A) swim free br 3
B) swim IM (125 of each stroke, then 50 kick FAST free on end
C) swim backstroke
Get time & subtract :40 (or :45, or :50, etc...) to get your time
Until 7:15 a.m.:
3 x 125-
odds are swim free br 3 @ 1:30 (1:40)
#2- swim 100 IM, then last 25 kick free on back @ 1:40 (1:50)
3 x 75 swim @ 1:30 desc 1-3 to something juicy
BROKEN 75: 3 x 25 swim FAST @ :10 rest
1 x 50 drill after each round.
Odd rounds are in primary stroke; even rounds are choice (can be free)
100 easy drill before you get out. Do an excellent job in school today & thank your parents for getting you to the pool for workout. Have a great day!
Wednesday, January 13, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300
reverse IM- each 100 is kick/drill by 50's
1:00 rest
3 x 250 @ :10 rest as follows:
100 drill/swim by 25's, 50 skulling, 50 kick, 50 swim (25 smooth, 25 FAD build)
odd 250's are choice, #2 is NO FREE
2 rounds of:
6 x 25 in 4th best stroke @ :40
odds- drill
evens- swim build to FAST
1 x 100 swim/kick on back in 4th best stroke- get time & desc 1-2, @ 2:00
1:00 rest after 2nd set, check HR, then continue right into...
8 x 25 @ :40 drill in primary stroke NO FREE, except #'s 3 & 6 are swim smooth
1:00 rest
3 sets of:
3 x 125 swim- odds are free br 3 @ 1:40; #2 is 100 IM swim, 25 kick free on back @ 2:00 (Lane 1, go 100’s instead of 125’s, on same intervals)
3 x 75 swim in primary stroke desc 1-3 to all out juicy @ 1:40- get time on #3
BROKEN 75: 3 x 25 swim FAST @ :10 rest, get time & check HR
1 x 50 drill choice
1:00 rest between sets.
1:00 rest
3 x 250 @ :10 rest as follows:
100 drill/swim by 25's, 50 skulling, 50 kick, 50 swim (25 smooth, 25 FAD build)
odd 250's are choice, #2 is NO FREE
2 rounds of:
6 x 25 in 4th best stroke @ :40
odds- drill
evens- swim build to FAST
1 x 100 swim/kick on back in 4th best stroke- get time & desc 1-2, @ 2:00
1:00 rest after 2nd set, check HR, then continue right into...
8 x 25 @ :40 drill in primary stroke NO FREE, except #'s 3 & 6 are swim smooth
1:00 rest
3 sets of:
3 x 125 swim- odds are free br 3 @ 1:40; #2 is 100 IM swim, 25 kick free on back @ 2:00 (Lane 1, go 100’s instead of 125’s, on same intervals)
3 x 75 swim in primary stroke desc 1-3 to all out juicy @ 1:40- get time on #3
BROKEN 75: 3 x 25 swim FAST @ :10 rest, get time & check HR
1 x 50 drill choice
1:00 rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to workout this afternoon. Have a great day!
Tuesday, January 12, 2016
Wednesday, January 13, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
3 x 250 @ :10 rest as follows:
100 drill/swim by 25's, 50 skulling, 50 kick, 50 swim (25 smooth, 25 FAD build)
odd 250's are choice, #2 is NO FREE
3 rounds of:
6 x 25 in 4th best stroke @ :40
odds- drill
evens- swim build to FAST
1 x 100 swim/kick on back in 4th best stroke- get time & desc 1-3, @ 2:00
1:00 rest, check HR, then continue right into...
8 x 25 drill in primary stroke NO FREE, except #'s 3 & 6 are swim smooth
1:00 rest
4 sets of:
3 x 125 swim- odds are free br 3 @ 1:35; #2 is 100 IM swim, 25 kick free on back @ 1:45
3 x 75 swim in primary stroke desc 1-3 to all out juicy @ 1:30- get time on #3
BROKEN 75: 3 x 25 swim FAST @ :10 rest, get time & check HR
1 x 100 drill/choice by 25's
1:00 rest between sets.
Until 7:15 a.m.,
100 pull free br 3/5 by 50's, then 50 choice easy kick on back
100 easy drill before you get out. Do an excellent job in school today & thank your parents for getting you to workout this morning. Have a great day!
1:00 rest
3 x 250 @ :10 rest as follows:
100 drill/swim by 25's, 50 skulling, 50 kick, 50 swim (25 smooth, 25 FAD build)
odd 250's are choice, #2 is NO FREE
3 rounds of:
6 x 25 in 4th best stroke @ :40
odds- drill
evens- swim build to FAST
1 x 100 swim/kick on back in 4th best stroke- get time & desc 1-3, @ 2:00
1:00 rest, check HR, then continue right into...
8 x 25 drill in primary stroke NO FREE, except #'s 3 & 6 are swim smooth
1:00 rest
4 sets of:
3 x 125 swim- odds are free br 3 @ 1:35; #2 is 100 IM swim, 25 kick free on back @ 1:45
3 x 75 swim in primary stroke desc 1-3 to all out juicy @ 1:30- get time on #3
BROKEN 75: 3 x 25 swim FAST @ :10 rest, get time & check HR
1 x 100 drill/choice by 25's
1:00 rest between sets.
Until 7:15 a.m.,
100 pull free br 3/5 by 50's, then 50 choice easy kick on back
100 easy drill before you get out. Do an excellent job in school today & thank your parents for getting you to workout this morning. Have a great day!
Tuesday, January 12, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300
reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
With fins:
8 x 25 @ :40 choice breaststroke drill : 3 dolph kicks 1 pull or breast pull with free kick
6 x 75 @ 1:25 breast pull with dolphin kick and FLIP TURNS, desc 1-2's to what you can
1:00 rest, check HR & take fins off.
3 rounds:
2 x 50 @ 1:00 drill: catchup free drill in 1st round, primary stroke in 2nd round, choice in 3rd set
3 x 25 @ :35- 15 yards swim FAST, 10 yards drill- same stroke as 50's above
2 x 75- same stroke as 50's & 25's above, 50 swim 25 kick on back @ 1:20 (free) or 1:30 (2nd & 3rd rounds)
No rest between sets, check HR after 4th round.
LONG SWIM-
One time through:
1:00 rest
With fins:
8 x 25 @ :40 choice breaststroke drill : 3 dolph kicks 1 pull or breast pull with free kick
6 x 75 @ 1:25 breast pull with dolphin kick and FLIP TURNS, desc 1-2's to what you can
1:00 rest, check HR & take fins off.
3 rounds:
2 x 50 @ 1:00 drill: catchup free drill in 1st round, primary stroke in 2nd round, choice in 3rd set
3 x 25 @ :35- 15 yards swim FAST, 10 yards drill- same stroke as 50's above
2 x 75- same stroke as 50's & 25's above, 50 swim 25 kick on back @ 1:20 (free) or 1:30 (2nd & 3rd rounds)
No rest between sets, check HR after 4th round.
LONG SWIM-
One time through:
100 back/breast: 50 back, 50 breast
100 kick FAST free (50 on back, 50 with boards)
200 back/breast: 50 back, 50 breast- desc the 100's 1-2
100 kick FAST free- as above (50/50)
300 back/breast: 75 back, 75 breast- desc the 150's 1-2
100 kick FAST free- as above
200 back/breast- 50 back, 50 breast- desc the 100’s 1-2
100 kick FAST free- as above
100 back/breast- all out FAST
100 kick FAST free- as above
1:00 rest, check HR
If there is time:
75’s @ 1:20- fly/back/breast by 25’s on #1; back/breast/free on #2; breast/free/fly on #3; free/fly/back on #4, etc…
100 kick FAST free (50 on back, 50 with boards)
200 back/breast: 50 back, 50 breast- desc the 100's 1-2
100 kick FAST free- as above (50/50)
300 back/breast: 75 back, 75 breast- desc the 150's 1-2
100 kick FAST free- as above
200 back/breast- 50 back, 50 breast- desc the 100’s 1-2
100 kick FAST free- as above
100 back/breast- all out FAST
100 kick FAST free- as above
1:00 rest, check HR
If there is time:
75’s @ 1:20- fly/back/breast by 25’s on #1; back/breast/free on #2; breast/free/fly on #3; free/fly/back on #4, etc…
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Get excited for the next three weeks of training. Have a great day!
Monday, January 11, 2016
Tuesday, January 12, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
With fins:
8 x 25 @ :35 choice breaststroke drill : 3 dolph kicks 1 pull or breast pull with free kick
6 x 75 @ 1:20 breast pull with dolphin kick and FLIP TURNS, desc 1-2's to what you can
1:00 rest, check HR & take fins off.
4 rounds:
2 x 50 @ 1:00 drill: catchup free drill in odd rounds, choice drill in primary stroke in even rounds
3 x 25 @ :35- 15 yards swim FAST, 10 yards drill- same stroke as 50's above
2 x 75- same stroke as 50's & 25's above, 50 swim 25 kick on back @ 1:10 (free) or 1:15 (even rounds)
No rest between sets, check HR after 4th round.
LONG SWIM-
200 back/breast: 50 back, 50 breast, desc the 100's 1-2
100 kick FAST free (50 on back, 50 with boards)
300 back/breast: 75 back, 75 breast- desc the 150's 1-2
100 kick FAST free- as above (50/50)
400 back/breast: 100 back, 100 breast- desc the 200's 1-2
100 kick FAST free- as above
300 back/breast- as above
100 kick FAST free- as above
200 back/breast- as above
100 kick FAST free- as above
1:00 rest, check HR
Until 7:15 a.m.:
1 x 150 @ 1:55- different by round (25 swim fly, 125 swim free; 125 swim back, 25 breast; etc...)
1 x 150 swim free br 3 @ 1:40
1 x 125 kick on back @ 1:55 (with boards in even rounds)
1 x 125 kick FAST for time- how close can you get to your time on the 150 free? (with boards in even rounds)
100 easy drill before you get out. Do an excellent job in school today- and at drylands tonight. Get excited for the next three weeks of training. Have a great day!
1:00 rest
With fins:
8 x 25 @ :35 choice breaststroke drill : 3 dolph kicks 1 pull or breast pull with free kick
6 x 75 @ 1:20 breast pull with dolphin kick and FLIP TURNS, desc 1-2's to what you can
1:00 rest, check HR & take fins off.
4 rounds:
2 x 50 @ 1:00 drill: catchup free drill in odd rounds, choice drill in primary stroke in even rounds
3 x 25 @ :35- 15 yards swim FAST, 10 yards drill- same stroke as 50's above
2 x 75- same stroke as 50's & 25's above, 50 swim 25 kick on back @ 1:10 (free) or 1:15 (even rounds)
No rest between sets, check HR after 4th round.
LONG SWIM-
200 back/breast: 50 back, 50 breast, desc the 100's 1-2
100 kick FAST free (50 on back, 50 with boards)
300 back/breast: 75 back, 75 breast- desc the 150's 1-2
100 kick FAST free- as above (50/50)
400 back/breast: 100 back, 100 breast- desc the 200's 1-2
100 kick FAST free- as above
300 back/breast- as above
100 kick FAST free- as above
200 back/breast- as above
100 kick FAST free- as above
1:00 rest, check HR
Until 7:15 a.m.:
1 x 150 @ 1:55- different by round (25 swim fly, 125 swim free; 125 swim back, 25 breast; etc...)
1 x 150 swim free br 3 @ 1:40
1 x 125 kick on back @ 1:55 (with boards in even rounds)
1 x 125 kick FAST for time- how close can you get to your time on the 150 free? (with boards in even rounds)
100 easy drill before you get out. Do an excellent job in school today- and at drylands tonight. Get excited for the next three weeks of training. Have a great day!
Monday, January 11, 2016- 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
1:00 rest
2 x 100 @ 1:45- 50 drill, 50 kick on back- both in primary stroke NO FREE
4 x 75 @ 1:25- 25 catchup free drill, 50 swim/kick on back by 25's in primary stroke NO FREE
3 x 100 swim @ 1:45 50 free br 3, 50 in primary stroke NO FREE, desc 1-3 to what you can
1:00 rest, check HR
2 sets of:
8 x 50 kick @ :55 on back* - 5 FAST UDK off each wall
2 x 150 @ 2:30- 75 swim IM, 75 kick on back, descend 1-2 to what you can (Lane 1 go 100’s IM, last 25 kick free on back- same interval, desc 1-2)
1 x 150 swim free br 3 @ 1:55
*kick with boards in 2nd set
:30 rest between sets, check HR
With shnorkel (Josh-lynn use paddles for middle set of 50’s swim)
27 x 50 in 3 sets of 9 as follows:
1-6, swim free 2 @ :55, 1 @ :40
7-9 kick on belly with flip turns, 2 @ 1:00, 1 @ :50
NO rest between sets of 9; check HR after #27
100 easy drill before you get out.
Do an excellent job with your HW tonight, eat well & drink lots of water. Be sure to thank your parents for getting you to workout this afternoon. Have a great day!
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