1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/swim/drill, by 25's
1:00 rest
6 x 50 @ :10 rest- choice skulling (your choice), then choice drill in primary stroke NO FREE, by 25's
With fins, 3 sets of:
3 x 25 @ :35- breast pull with free kick
3 x 75 @ 1:20, 2 dolph kicks 1 pull breaststroke- be aggressive with the turnover here!
Take fins off, check HR; then...
3 x 50 swim breast/free @ :55
3 x 50 swim breast/free by 25's @ :50
3 x 50 swim breast/free by 25's @ :45
3 x 50 swim breast/free @:40
1:00 rest, check HR
LONG SWIM-
3 times through:
250 swim free br 3- 100 cruise, desc last 3 x 50 about 85-90%
150 swim/kick on back by 25's in primary stroke, NO FREE
100 swim IM- about 80-98% effort here
100 kick FAST with boards- 50 choice (NO FREE), 50 free
1:00 rest after 3rd set, check HR
With fins until the end of workout:
24 x 25 @ :40- "the usual!"
100 easy warmdown 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!
Monday, February 29, 2016
Monday, February 29, 2016- PM Junior Gold
1:00 rest
1 x 300- 25 choice skulling- mix it up; then 75 drill/drill/swim by 25's- leap out for last 25 swim, FAD
2 sets of 9 x 25:
1st set of 9: 2 drill @ :35, 1 kick with boards @ :25; drill is choice, but same stroke throughout
2nd set of 9: 1 swim 15 FAST/10 drill @ :35, then 2 kick FAST on back @ :25
:29 rest, check HR
29 x 100 swim IM @ 1:40, except:
#2- swim free br 3 @ 1:20- hustle here!
#9- 50 swim breast, 50 kick breast
#11-20, odds are swim/kick breaststroke by 50's, even are swim/kick NO FREE
#21 through 29- odds are kick on back (UDK!); evens are swim IM
1:00 rest, check HR
Until 6:00 p.m., finish up with "out & back's," go 4 free, 4 NO FREE (swim out to midpool, flip turn onto back & kick back- @ :45
Do an excellent job with your HW tonight & thank your parents for getting you to workout this afternoon. Have a great day!
Sunday, February 28, 2016
Monday, February 29, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick, drill, drill by 25's
1:00 rest
1 x 300- 25 choice skulling- mix it up; then 75 drill/drill/swim by 25's- leap out for last 25 swim, FAD
2 sets of 9 x 25:
1st set of 9: 2 drill @ :35, 1 kick with boards @ :25; drill is choice, but same stroke throughout
2nd set of 9: 1 swim 15 FAST/10 drill @ :35, then 2 kick FAST on back @ :25
:29 rest, check HR
29 x 100 swim IM @ 1:40 as follows, except:
#2- swim free br 3 @ 1:20
#9- 50 swim breast, 50 kick breast
#11-20, odds are swim/kick breaststroke by 50's, even are swim/kick NO FREE
#21, through 29- odds are kick on back (UDK!); evens are swim IM @ 1:35
1:00 rest, check HR
Finish up with "partner out & back's"
Do an excellent job in school today & thank your parents for getting you to workout this morning. Have a great day!
1:00 rest
1 x 300- 25 choice skulling- mix it up; then 75 drill/drill/swim by 25's- leap out for last 25 swim, FAD
2 sets of 9 x 25:
1st set of 9: 2 drill @ :35, 1 kick with boards @ :25; drill is choice, but same stroke throughout
2nd set of 9: 1 swim 15 FAST/10 drill @ :35, then 2 kick FAST on back @ :25
:29 rest, check HR
29 x 100 swim IM @ 1:40 as follows, except:
#2- swim free br 3 @ 1:20
#9- 50 swim breast, 50 kick breast
#11-20, odds are swim/kick breaststroke by 50's, even are swim/kick NO FREE
#21, through 29- odds are kick on back (UDK!); evens are swim IM @ 1:35
1:00 rest, check HR
Finish up with "partner out & back's"
Do an excellent job in school today & thank your parents for getting you to workout this morning. Have a great day!
Sunday, February 28, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick on back/choice skulling, by 25's
1:00 rest
3 x 100- 25 catchup free drill, 50 choice drill in primary stroke NO FREE, 25 kick on back, FAST (UDK!)
2 sets of:
6 x 25 breast pull with free kick @ :45
3 x 50 kick with boards desc 1-3 @ :10 rest- all @ 3:15
1 x 100 kick all out FAST on back @ 2:00 (UDK!)
1 x 100 FAST swim/kick with boards, all breaststroke, @ 1:45
After 2nd set, finish up with...
9 x 50 @ 1:00- 2 drill, 1 swim, all breaststroke (drill is 2 kicks 1 pull breast; 50's swim are FAST)
1:00 rest, check HR
With shnorkel:
30 x 50 swim free in sets of 6:
2 @ :50, 1 @ :40
2 @ :45, 1 @ :35
With fins:
24 x 25 @ :40- "the usual"
1- 1/2 swim FAST 1/2 drill;
2- swim build to FAST;
3- all drill;
4- all out swim FAST
Change strokes after each set of 4.
100 easy drill before you get out. Make sure you're ready for the week ahead at school & get excited for your March meet. Have a great day!
1:00 rest
3 x 100- 25 catchup free drill, 50 choice drill in primary stroke NO FREE, 25 kick on back, FAST (UDK!)
2 sets of:
6 x 25 breast pull with free kick @ :45
3 x 50 kick with boards desc 1-3 @ :10 rest- all @ 3:15
1 x 100 kick all out FAST on back @ 2:00 (UDK!)
1 x 100 FAST swim/kick with boards, all breaststroke, @ 1:45
After 2nd set, finish up with...
9 x 50 @ 1:00- 2 drill, 1 swim, all breaststroke (drill is 2 kicks 1 pull breast; 50's swim are FAST)
1:00 rest, check HR
With shnorkel:
30 x 50 swim free in sets of 6:
2 @ :50, 1 @ :40
2 @ :45, 1 @ :35
With fins:
24 x 25 @ :40- "the usual"
1- 1/2 swim FAST 1/2 drill;
2- swim build to FAST;
3- all drill;
4- all out swim FAST
Change strokes after each set of 4.
100 easy drill before you get out. Make sure you're ready for the week ahead at school & get excited for your March meet. Have a great day!
Saturday, February 27, 2016
Sunday Morning, February 28, 2016- Senior Silver
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
4 x 50 ra2 la2 free drill @ 1:00- steady head postion, big kick to drive you
4 x 50 @ 1:00- 2 kicks 1 pull breaststroke drill- get flat after each stroke, feel kick drive you
4 x 50 @ 1:00- 25 ra backstroke, 25 la backstroke, feel hips rotate evenly, drive your stroke with your shoulders
1:00 rest
2 sets of:
6 x 75 @ 1:20, desc 1-2 as follows:
odds- 25 breast kick with boards, 50 swim backstroke
evens- 50 swim backstroke, 25 kick breast with boards
2 x 100 free @ 1:40- 50 swim, 50 kick on back (UDK!), desc 1-2 to something juicy!
:30 rest between sets, check HR
2 sets of:
**All 25's kick in 1st set are free; all 25's kick in 2nd set is primary stroke NO FREE
3 x 25 kick with boards @ :40- 15 yards FAST 10 yards moderate
1 x 25 kick all FAST @ :25
3 x 25 kick @ :40- 15 FAST/10 moderate as above
2 x 25 kick all FAST @ :25
3 x 25 kick @ :40 as above, 15/10
3 x 25 kick all FAST @ :25
9 x 50 swim/kick on back by 25's @ :55, descend 1-3's to FAST on #'s 3, 6 & 9- concentrate on 5 FAST UDK's off each wall (primary stroke NO FREE in 1st set; freestyle in 2nd set)
Check HR after each set.
If there is time...
8 x 100 swim IM, last 25 is kick free @ back @ 1:40
100 easy drill before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. FYI, regular schedule on Tuesday (March 1) here at Ida Lee. Have a great day!
1:00 rest
4 x 50 ra2 la2 free drill @ 1:00- steady head postion, big kick to drive you
4 x 50 @ 1:00- 2 kicks 1 pull breaststroke drill- get flat after each stroke, feel kick drive you
4 x 50 @ 1:00- 25 ra backstroke, 25 la backstroke, feel hips rotate evenly, drive your stroke with your shoulders
1:00 rest
2 sets of:
6 x 75 @ 1:20, desc 1-2 as follows:
odds- 25 breast kick with boards, 50 swim backstroke
evens- 50 swim backstroke, 25 kick breast with boards
2 x 100 free @ 1:40- 50 swim, 50 kick on back (UDK!), desc 1-2 to something juicy!
:30 rest between sets, check HR
2 sets of:
**All 25's kick in 1st set are free; all 25's kick in 2nd set is primary stroke NO FREE
3 x 25 kick with boards @ :40- 15 yards FAST 10 yards moderate
1 x 25 kick all FAST @ :25
3 x 25 kick @ :40- 15 FAST/10 moderate as above
2 x 25 kick all FAST @ :25
3 x 25 kick @ :40 as above, 15/10
3 x 25 kick all FAST @ :25
9 x 50 swim/kick on back by 25's @ :55, descend 1-3's to FAST on #'s 3, 6 & 9- concentrate on 5 FAST UDK's off each wall (primary stroke NO FREE in 1st set; freestyle in 2nd set)
Check HR after each set.
If there is time...
8 x 100 swim IM, last 25 is kick free @ back @ 1:40
100 easy drill before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. FYI, regular schedule on Tuesday (March 1) here at Ida Lee. Have a great day!
Saturday, February 27, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
2 x 125 @ 2:10- 50 ra2 la2 free drill, 75 drill/swim/drill by 25's in primary stroke NO FREE
4 x 75 @ 1:20- 25 catchup free drill with overkick, 50 backstroke drill- 25 ra, 25 la (UDK's!)
6 x 25 @ :35 sit & spin back drill
6 x 75 @ 1:15, swim/kick backstroke as follows:
odds- 25 breast kick with boards, 50 swim backstroke- get time
evens- 50 swim backstroke, 25 breast kick with boards- faster than #1
1:00 rest, check HR
3 sets of:
4 x "out & backs" kick with boards- flip turn at midpool, @ :45 (free out, breast back)
2 x 75 kick on back @ 1:20 descend 1-2
1 x 100 IM kick FAST for time with boards @ 1:45
No rest between sets.
TEST SET:
8 x 50 kick FAST for time with boards @ 1:00, keep track of avg & fastest time
1 x 200 easy drill/choice by 25's, all in primary stroke
1:00 rest
Until 9:58, finish up with...
1 x 100 in primary stroke @ 1:50- 50 FAST (1st 50 split of 100 Goal Time), 50 drill
1 x 100 in primary stroke @ 1:40- 50 drill, :10 rest, 50 FAST (target 2nd 50 split of 100 Goal Time)
1 x 100 swim free br 3 @ 1:10 (or @ 1:15, or @1:20)
Check Hr at 9:58, then go 100 easy drill before you get out.
Do an excellent job with drylands today, and be sure to thank your parents for getting you to workout this morning. Just a couple of weeks to go until our Championship meets, get excited! Take good care of yourselves outside of the pool & stay on top of your schoolwork. Have a great day!
1:00 rest
2 x 125 @ 2:10- 50 ra2 la2 free drill, 75 drill/swim/drill by 25's in primary stroke NO FREE
4 x 75 @ 1:20- 25 catchup free drill with overkick, 50 backstroke drill- 25 ra, 25 la (UDK's!)
6 x 25 @ :35 sit & spin back drill
6 x 75 @ 1:15, swim/kick backstroke as follows:
odds- 25 breast kick with boards, 50 swim backstroke- get time
evens- 50 swim backstroke, 25 breast kick with boards- faster than #1
1:00 rest, check HR
3 sets of:
4 x "out & backs" kick with boards- flip turn at midpool, @ :45 (free out, breast back)
2 x 75 kick on back @ 1:20 descend 1-2
1 x 100 IM kick FAST for time with boards @ 1:45
No rest between sets.
TEST SET:
8 x 50 kick FAST for time with boards @ 1:00, keep track of avg & fastest time
1 x 200 easy drill/choice by 25's, all in primary stroke
1:00 rest
Until 9:58, finish up with...
1 x 100 in primary stroke @ 1:50- 50 FAST (1st 50 split of 100 Goal Time), 50 drill
1 x 100 in primary stroke @ 1:40- 50 drill, :10 rest, 50 FAST (target 2nd 50 split of 100 Goal Time)
1 x 100 swim free br 3 @ 1:10 (or @ 1:15, or @1:20)
Check Hr at 9:58, then go 100 easy drill before you get out.
Do an excellent job with drylands today, and be sure to thank your parents for getting you to workout this morning. Just a couple of weeks to go until our Championship meets, get excited! Take good care of yourselves outside of the pool & stay on top of your schoolwork. Have a great day!
Thursday, February 25, 2016
Thursday, February 25, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/swim/drill by 25's
1:00 rest
4 x 75 @ 1:25- 25 ra2 la2 free drill, 25 half ra half la fly drill, 25 fly kick on side
4 x 50 @ 1:00- 25 fly pull with free kick, 25 choice drill in primary stroke, NO FREE
3 x 100 @ 1:50- 25 swim fly, 50 kick on back (UDK!), 25 swim in primary stroke NO FREE, descend 1-3 to what you can
1:00 rest, check HR
All 25's with boards-
4 sets of:
4 x 25 kick odds @ :25 (make interval), evens @ :40- 15 yards FAST, 10 yards moderate
2 x 25 swim FAST fly @ :30
:10 extra rest
150 kick FAST- different from round to round
No later than 5:25, get started on:
3 sets of:
4 x 100 swim at pace @ 1:40 (mile pace in 1st set, then 1000 pace & 500 pace, by set)
1 x 300 swim free br 3 @ 5:00- get time, descend 1-3
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. Have a great day!
1:00 rest
4 x 75 @ 1:25- 25 ra2 la2 free drill, 25 half ra half la fly drill, 25 fly kick on side
4 x 50 @ 1:00- 25 fly pull with free kick, 25 choice drill in primary stroke, NO FREE
3 x 100 @ 1:50- 25 swim fly, 50 kick on back (UDK!), 25 swim in primary stroke NO FREE, descend 1-3 to what you can
1:00 rest, check HR
All 25's with boards-
4 sets of:
4 x 25 kick odds @ :25 (make interval), evens @ :40- 15 yards FAST, 10 yards moderate
2 x 25 swim FAST fly @ :30
:10 extra rest
150 kick FAST- different from round to round
No later than 5:25, get started on:
3 sets of:
4 x 100 swim at pace @ 1:40 (mile pace in 1st set, then 1000 pace & 500 pace, by set)
1 x 300 swim free br 3 @ 5:00- get time, descend 1-3
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. Have a great day!
Wednesday, February 24, 2016
Thursday, February 25, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/swim/drill by 25's
1:00 rest
6 x 75 @ 1:15- 25 ra2 la2 free drill, 25 half ra half la fly drill, 25 fly kick on side
4 x 50 @ 1:00- 25 fly pull with free kick, 25 choice drill in primary stroke, NO FREE
6 x 100 @ 1:40- 25 swim fly, 50 kick on back (UDK!), 25 swim in primary stroke NO FREE, descend 1-2's to what you can
1:00 rest, check HR
All 25's with boards-
6 sets of:
4 x 25 kick odds @ :20 (make interval), evens @ :35- 15 yards FAST, 10 yards moderate
2 x 25 swim FAST fly @ :25
:10 extra rest
150 kick FAST- different from round to round
No later than 6:40, get started on:
3 sets of:
4 x 100 swim at pace @ 1:30 (mile pace in 1st set, then 1000 pace & 500 pace, by set)
1 x 400 swim free br 3- get time, descend 1-3
100 easy drill before you get out. Do an excellent job at school today & thank your parents for getting you to the pool this morning. Have a great day!
1:00 rest
6 x 75 @ 1:15- 25 ra2 la2 free drill, 25 half ra half la fly drill, 25 fly kick on side
4 x 50 @ 1:00- 25 fly pull with free kick, 25 choice drill in primary stroke, NO FREE
6 x 100 @ 1:40- 25 swim fly, 50 kick on back (UDK!), 25 swim in primary stroke NO FREE, descend 1-2's to what you can
1:00 rest, check HR
All 25's with boards-
6 sets of:
4 x 25 kick odds @ :20 (make interval), evens @ :35- 15 yards FAST, 10 yards moderate
2 x 25 swim FAST fly @ :25
:10 extra rest
150 kick FAST- different from round to round
No later than 6:40, get started on:
3 sets of:
4 x 100 swim at pace @ 1:30 (mile pace in 1st set, then 1000 pace & 500 pace, by set)
1 x 400 swim free br 3- get time, descend 1-3
100 easy drill before you get out. Do an excellent job at school today & thank your parents for getting you to the pool this morning. Have a great day!
Wednesday, February 24, 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
4 x 50 @ 1:00- catchup freestyle drill/kick on back by 25's
4 x 50 ra2 la2 free drill, choice drill in primary stroke NO FREE @ 1:00
6 x 75 @ 1:25-
odds- 25 fly pull with free kick, 50 choice kick on back
evens- 50 2 kicks 1 pull breast drill, 25 breast kick on back
9 x 100 in 3 sets of 3 as follows:
1-3 @ 1:50, 50 swim 50 kick on back (UDK!) NO FREE, descend 1-3
4-6 @ 1:35 swim free br 3, desc 1-3 to what you can- #3 should be juicy
7-9 @ 1:45 swim IM, desc 1-3
:30 rest, check HR, then finish up with...
24 x 25 kick in sets of 6 as follows:
1&2 and 4&5, 15 yards FAST 10 yards moderate, @ :40
#3 & 6 all FAST @ :25
1st round of 6 with boards (freestyle)
2nd round of 6 is on back (freestyle kick with 5 FAST UDK's!)
3rd round of 6 with boards (breaststroke kick)
4th round of 6 on back, fly or breast kick (5 FAST UDK's!)
1:00 rest, check HR
With fins, 4 sets of (maybe FIVE!):
6 x 25 @ :35- odds are 15 yards swim FAST 10 yards drill; evens are all swim build to FAST
:15 extra rest after #6, then...
2 x 50 @ 1:00 all out FAST, #1 all swim, get time; #2 is swim/kick on back (same stroke) get time- can you equal or better time from 1st 50?
No rest between sets, check HW after 2nd 50
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 workout this afternoon. Have a great day!
1:00 rest
4 x 50 @ 1:00- catchup freestyle drill/kick on back by 25's
4 x 50 ra2 la2 free drill, choice drill in primary stroke NO FREE @ 1:00
6 x 75 @ 1:25-
odds- 25 fly pull with free kick, 50 choice kick on back
evens- 50 2 kicks 1 pull breast drill, 25 breast kick on back
9 x 100 in 3 sets of 3 as follows:
1-3 @ 1:50, 50 swim 50 kick on back (UDK!) NO FREE, descend 1-3
4-6 @ 1:35 swim free br 3, desc 1-3 to what you can- #3 should be juicy
7-9 @ 1:45 swim IM, desc 1-3
:30 rest, check HR, then finish up with...
24 x 25 kick in sets of 6 as follows:
1&2 and 4&5, 15 yards FAST 10 yards moderate, @ :40
#3 & 6 all FAST @ :25
1st round of 6 with boards (freestyle)
2nd round of 6 is on back (freestyle kick with 5 FAST UDK's!)
3rd round of 6 with boards (breaststroke kick)
4th round of 6 on back, fly or breast kick (5 FAST UDK's!)
1:00 rest, check HR
With fins, 4 sets of (maybe FIVE!):
6 x 25 @ :35- odds are 15 yards swim FAST 10 yards drill; evens are all swim build to FAST
:15 extra rest after #6, then...
2 x 50 @ 1:00 all out FAST, #1 all swim, get time; #2 is swim/kick on back (same stroke) get time- can you equal or better time from 1st 50?
No rest between sets, check HW after 2nd 50
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 workout this afternoon. Have a great day!
Tuesday, February 23, 2016
Wednesday, February 24, 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 50 @ 1:00- catchup freestyle drill/kick on abck by 25's
4 x 50 ra2 la2 free drill, choice drill in primary stroke NO FREE @ 1:00
6 x 75 @ 1:25-
odds- 25 fly pull with free kick, 50 choice kick on back
evens- 50 2 kicks 1 pull breast drill, 25 breast kick on back
9 x 100 in 3 sets of 3 as follows:
1-3 @ 1:45, 50 swim 50 kick NO FREE, descend 1-3
4-6 @ 1:25 swim free br 3, desc 1-3 to what you can- #3 should be juicy
7-9 @ 1:35 swim IM, desc 1-3
1:00 rest, check HR
With fins, 4 sets of (maybe SIX!):
6 x 25 @ :35- the usual...
:15 extra rest
2 x 50 @ 1:00 all out FAST, #1 all swim, get time; #2 is swim/kick on back (same stroke) get time- can you equal or better time from 1st 50
No rest between sets, check HW after 2nd 50
Until 7:15 a.m.:
1 x 150 swim free br 3 neg split @ 2:10
1 x 150 swim free br 3 neg split @ 1:50
1 x 150 swim IM order by 50's (NO FREE) @ 2:30
2 x 50 kick FAST on back (UDK!) @ 1:00- even sets go @ :10 rest
No rest between sets, check HR at 7:12, then go 1 x 100 easy choice drill
Do an excellent job in school today & get excited for your March meet. Thank your parents for getting you to workout this morning. Have a great day!
1:00 rest
4 x 50 @ 1:00- catchup freestyle drill/kick on abck by 25's
4 x 50 ra2 la2 free drill, choice drill in primary stroke NO FREE @ 1:00
6 x 75 @ 1:25-
odds- 25 fly pull with free kick, 50 choice kick on back
evens- 50 2 kicks 1 pull breast drill, 25 breast kick on back
9 x 100 in 3 sets of 3 as follows:
1-3 @ 1:45, 50 swim 50 kick NO FREE, descend 1-3
4-6 @ 1:25 swim free br 3, desc 1-3 to what you can- #3 should be juicy
7-9 @ 1:35 swim IM, desc 1-3
1:00 rest, check HR
With fins, 4 sets of (maybe SIX!):
6 x 25 @ :35- the usual...
:15 extra rest
2 x 50 @ 1:00 all out FAST, #1 all swim, get time; #2 is swim/kick on back (same stroke) get time- can you equal or better time from 1st 50
No rest between sets, check HW after 2nd 50
Until 7:15 a.m.:
1 x 150 swim free br 3 neg split @ 2:10
1 x 150 swim free br 3 neg split @ 1:50
1 x 150 swim IM order by 50's (NO FREE) @ 2:30
2 x 50 kick FAST on back (UDK!) @ 1:00- even sets go @ :10 rest
No rest between sets, check HR at 7:12, then go 1 x 100 easy choice drill
Do an excellent job in school today & get excited for your March meet. Thank your parents for getting you to workout this morning. Have a great day!
Tuesday, February 23, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is skulling, drill, drill, kick by 25's
1:00 rest
2 x 200 @ :10 rest- 50 choice skulling, then 150 drill/swim by 25's (#1 is free; #2 is primary stroke NO FREE)
With boards, 3 sets of:
4 x 1/2 pool sprints (kicking w/boards) @ :30- FAST vertical dolphin kick at mid-pool between the 1/2 pool sprints
1 x 50 kick FAST on back (UDK!) for time @ 1:00
3 x 50 kick on back (UDK!) @ :50
:15 extra rest
4 x 25 kick FAST with boards @ :10 rest- free in 1st set, IM in 2nd set, and primary stroke NO FREE in 3rd set.
:30 rest between sets to check HR
LONG SWIM-
4 times through:
125 free as follows: 50 cruise br 3, 25 swim FAST br 5, last 50 is catchup free drill with overkick
125 "slide" IM- 50 fly, 25 back-breast-free (2nd time through, go 25 fly, 50 back, 25 back & breast, etc...)
100 kick FAST with boards- choice kick, but one kick only for entire 100
1:00 rest after 5th time through, check HR
Do an excellent job with your HW, and at drylands tonight. Thank your parents for getting you to workout this afternoon. Have a great day!
1:00 rest
2 x 200 @ :10 rest- 50 choice skulling, then 150 drill/swim by 25's (#1 is free; #2 is primary stroke NO FREE)
With boards, 3 sets of:
4 x 1/2 pool sprints (kicking w/boards) @ :30- FAST vertical dolphin kick at mid-pool between the 1/2 pool sprints
1 x 50 kick FAST on back (UDK!) for time @ 1:00
3 x 50 kick on back (UDK!) @ :50
:15 extra rest
4 x 25 kick FAST with boards @ :10 rest- free in 1st set, IM in 2nd set, and primary stroke NO FREE in 3rd set.
:30 rest between sets to check HR
LONG SWIM-
4 times through:
125 free as follows: 50 cruise br 3, 25 swim FAST br 5, last 50 is catchup free drill with overkick
125 "slide" IM- 50 fly, 25 back-breast-free (2nd time through, go 25 fly, 50 back, 25 back & breast, etc...)
100 kick FAST with boards- choice kick, but one kick only for entire 100
1:00 rest after 5th time through, check HR
Do an excellent job with your HW, and at drylands tonight. Thank your parents for getting you to workout this afternoon. Have a great day!
Monday, February 22, 2016
Tuesday, February 23, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is skulling, drill, drill, kick by 25's
1:00 rest
2 x 200 @ :10 rest- 50 choice skulling, then 150 drill/swim by 25's (#1 is free; #2 is primary stroke NO FREE)
With boards, 3 sets of:
4 x 1/2 pool sprints (kicking w/boards) @ :30- FAST vertical dolphin kick at mid-pool between the 1/2 pool sprints
1 x 50 kick FAST on back (UDK!) for time @ 1:00
3 x 50 kick on back (UDK!) @ :50
:15 extra rest
4 x 25 kick FAST with boards @ :10 rest- free in 1st set, IM in 2nd set, and primary stroke NO FREE in 3rd set.
:30 rest between sets to check HR
LONG SWIM-5 times through:
125 free as follows: 50 cruise br 3, 25 swim FAST br 5, last 50 is catchup free drill with overkick
125 "slide" IM- 50 fly, 25 back-breast-free (2nd time through, go 25 fly, 50 back, 25 back & breast, etc...)
100 kick FAST with boards- choice kick, but one kick only for entire 100
1:00 rest after 5th time through, check HR
Until 7:15 a.m.,
1 x 150 swim free br 3 neg split @ 1:55
1 x 150 swim free br 3 neg split @ 1:40
1 x 150 swim IM order by 50's (NO FREE) @ 2:00
2 x 50 kick FAST on back (UDK!) @ 1:00
No rest between sets, check HR at 7:12, then go 1 x 100 easy choice drill
Do an excellent job in school today, and at drylands tonight. Thank your parents for getting you to workout this morning. Have a great day!
1:00 rest
2 x 200 @ :10 rest- 50 choice skulling, then 150 drill/swim by 25's (#1 is free; #2 is primary stroke NO FREE)
With boards, 3 sets of:
4 x 1/2 pool sprints (kicking w/boards) @ :30- FAST vertical dolphin kick at mid-pool between the 1/2 pool sprints
1 x 50 kick FAST on back (UDK!) for time @ 1:00
3 x 50 kick on back (UDK!) @ :50
:15 extra rest
4 x 25 kick FAST with boards @ :10 rest- free in 1st set, IM in 2nd set, and primary stroke NO FREE in 3rd set.
:30 rest between sets to check HR
LONG SWIM-5 times through:
125 free as follows: 50 cruise br 3, 25 swim FAST br 5, last 50 is catchup free drill with overkick
125 "slide" IM- 50 fly, 25 back-breast-free (2nd time through, go 25 fly, 50 back, 25 back & breast, etc...)
100 kick FAST with boards- choice kick, but one kick only for entire 100
1:00 rest after 5th time through, check HR
Until 7:15 a.m.,
1 x 150 swim free br 3 neg split @ 1:55
1 x 150 swim free br 3 neg split @ 1:40
1 x 150 swim IM order by 50's (NO FREE) @ 2:00
2 x 50 kick FAST on back (UDK!) @ 1:00
No rest between sets, check HR at 7:12, then go 1 x 100 easy choice drill
Do an excellent job in school today, and at drylands tonight. Thank your parents for getting you to workout this morning. Have a great day!
Monday, February 22, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
6 x 50 @ 1:00- catchup free drill, 2 kicks 1 pull breaststroke drill, by 25's
With fins:
6 x 25 breast pull with free kick @ :35
9 x 75 @ 1:30 breast pull with dolphin kick, desc 1-3's, with FLIPTURNS
1:00 rest, take off fins, then...
12 x 25 as follows- odd 25's are 15 yards swim FAST & 10 yards drill; even 25's are swim build to FAST
:10 kick FAST free on back at wall, then 25 swim breaststroke @ 1:00
Check HR
4 sets of:
5 x 25's kick- odds @ :25, evens @ :40; odds are free, evens are 1/2 breast 1/2 choice, all FAST
1 x 50 kick FAST on back @ 1:00
5 x 25 kick- odds are kick 1/2 breast 1/2 choice with forward somersault at midpool, @ :40; evens are kick free @ :25
1 x 50 kick FAST with boards @ 1:00- leave boards at flags, swim in & do flip turn & pick up board at flags
No rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for your March meet. Have a great day!
1:00 rest
6 x 50 @ 1:00- catchup free drill, 2 kicks 1 pull breaststroke drill, by 25's
With fins:
6 x 25 breast pull with free kick @ :35
9 x 75 @ 1:30 breast pull with dolphin kick, desc 1-3's, with FLIPTURNS
1:00 rest, take off fins, then...
12 x 25 as follows- odd 25's are 15 yards swim FAST & 10 yards drill; even 25's are swim build to FAST
:10 kick FAST free on back at wall, then 25 swim breaststroke @ 1:00
Check HR
4 sets of:
5 x 25's kick- odds @ :25, evens @ :40; odds are free, evens are 1/2 breast 1/2 choice, all FAST
1 x 50 kick FAST on back @ 1:00
5 x 25 kick- odds are kick 1/2 breast 1/2 choice with forward somersault at midpool, @ :40; evens are kick free @ :25
1 x 50 kick FAST with boards @ 1:00- leave boards at flags, swim in & do flip turn & pick up board at flags
No rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for your March meet. Have a great day!
Sunday, February 21, 2016
Monday, February 22, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
6 x 50 @ 1:00- catchup free drill, 2 kicks 1 pull breaststroke drill, by 25's
With fins:
6 x 25 breast pull with 2 dolphin kicks @ :35
9 x 75 @ 1:30 breast pull with dolphin kick, desc 1-3, with FLIPTURNS
1:00 rest, take off fins, then...
12 x 25 as follows- odd 25's are 15 yards swim FAST & 10 yards drill; even 25's are swim build to FAST
:10 kick FAST free on back at wall, then 25 swim breaststroke @ 1:00
Check HR
4 sets of:
5 x 25's kick- odds @ :25, evens @ :40; odds are free, evens are 1/2 breast 1/2 choice, all FAST
1 x 50 kick FAST on back @ 1:00
5 x 25 kick- odds are kick 1/2 breast 1/2 choice with forward somersault at midpool, @ :40; evens are free @ :20
1 x 50 kick FAST with boards @ 1:00- leave boards at flags, swim in & do flip turn & pick up board at flags
No rest between sets.
Until 7:15, finish up with...
2 x 100 swim free br 3 @ 1:25- last 25 is swim NO FREE
1 x 150 swim free br 3 @ 1:55- good UDK, neg split
2 x 125 swim IM- last 25 is kick free on back @ 1:55
1 x 175 swim free br 3 @ 2:15
:30 rest after 1st &3rd sets, check HR
100 easy drill before you get out. Do an excellent job in school today & get excited for your March meet. Have a great day!
1:00 rest
6 x 50 @ 1:00- catchup free drill, 2 kicks 1 pull breaststroke drill, by 25's
With fins:
6 x 25 breast pull with 2 dolphin kicks @ :35
9 x 75 @ 1:30 breast pull with dolphin kick, desc 1-3, with FLIPTURNS
1:00 rest, take off fins, then...
12 x 25 as follows- odd 25's are 15 yards swim FAST & 10 yards drill; even 25's are swim build to FAST
:10 kick FAST free on back at wall, then 25 swim breaststroke @ 1:00
Check HR
4 sets of:
5 x 25's kick- odds @ :25, evens @ :40; odds are free, evens are 1/2 breast 1/2 choice, all FAST
1 x 50 kick FAST on back @ 1:00
5 x 25 kick- odds are kick 1/2 breast 1/2 choice with forward somersault at midpool, @ :40; evens are free @ :20
1 x 50 kick FAST with boards @ 1:00- leave boards at flags, swim in & do flip turn & pick up board at flags
No rest between sets.
Until 7:15, finish up with...
2 x 100 swim free br 3 @ 1:25- last 25 is swim NO FREE
1 x 150 swim free br 3 @ 1:55- good UDK, neg split
2 x 125 swim IM- last 25 is kick free on back @ 1:55
1 x 175 swim free br 3 @ 2:15
:30 rest after 1st &3rd sets, check HR
100 easy drill before you get out. Do an excellent job in school today & get excited for your March meet. Have a great day!
Sunday, February 21, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/swim/kick by 25's
1:00 rest
4 x 50 @ 1:00- 25 ra2 la2 free drill, 25 breast pull with free kick
4 x 150 @ :10 rest- 75 drill/swim/drill by 25's in primary stroke NO FREE, 50 kick on back neg split (UDK!), 25 choice skulling
6 x 75 @ 1:20-
1-3, 50 swim IM order by 25's, 25 kick (same IM order)
4-6, 50 swim in primary stroke NO FREE, 25 kick on back- same stroke, desc 1-3
1:00 rest, check HR
6 sets of (focus on UDK throughout):
4 x 1/2 pool sprints @ :35
:10 extra rest
2 x 50 kick FAST with boards @ :10 rest- get time
4 x "out & backs" (swim out, flip & kick back) @ :40
:10 extra rest
1 x 100 kick FAST for time on back @ 2:00- get time, compare to 2 x 50's kick with boards
No rest between sets, check HR after 100 kick on back
With fins, finish up with...
9 x 75 breast pull with dolph kick, desc 1-3's @ 1:30- with FLIP TURNS
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
4 x 50 @ 1:00- 25 ra2 la2 free drill, 25 breast pull with free kick
4 x 150 @ :10 rest- 75 drill/swim/drill by 25's in primary stroke NO FREE, 50 kick on back neg split (UDK!), 25 choice skulling
6 x 75 @ 1:20-
1-3, 50 swim IM order by 25's, 25 kick (same IM order)
4-6, 50 swim in primary stroke NO FREE, 25 kick on back- same stroke, desc 1-3
1:00 rest, check HR
6 sets of (focus on UDK throughout):
4 x 1/2 pool sprints @ :35
:10 extra rest
2 x 50 kick FAST with boards @ :10 rest- get time
4 x "out & backs" (swim out, flip & kick back) @ :40
:10 extra rest
1 x 100 kick FAST for time on back @ 2:00- get time, compare to 2 x 50's kick with boards
No rest between sets, check HR after 100 kick on back
With fins, finish up with...
9 x 75 breast pull with dolph kick, desc 1-3's @ 1:30- with FLIP TURNS
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, February 20, 2016
Sunday, February 21, 2016- Senior Silver
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back- good UDK
1:00 rest
6 x 50 @ 1:00- 25 ra2 la2 free drill, 25 choice drill NO FREE
3 x 200 @ 3:30 (adjust if necessary)- 100 drill/swim by 25's in primary stroke NO FREE, 100 kick on back (5 FAST UDK's off each wall), descend the 100 kick 1-3 to something juicy!
8 x half-pool sprints @ :30 switch strokes after 4 if you'd like
1:00 rest, check HR
6 sets of- odd sets in primary stroke NO FREE; even sets can be free; same stroke throughout each set
3 x 25 @ :40- 15 yards swim FAST, 10 yards drill
:15 rest
1 x 75 swim FAST for time @ 1:30- get time
1 x 125 drill/swim by 25's (last 25 will be drill) @ 3:00
BROKEN 75 swim: 25, :10 rest, 50- get time, can you be faster than your straight 75 swim?
100 @ 2:00 easy drill after each set
No rest between sets.
Until the end of workout...
100's swim easy freestyle @ 1:30- even 100's go last 25 kick on back- hustle to make the interval!
Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!
1:00 rest
6 x 50 @ 1:00- 25 ra2 la2 free drill, 25 choice drill NO FREE
3 x 200 @ 3:30 (adjust if necessary)- 100 drill/swim by 25's in primary stroke NO FREE, 100 kick on back (5 FAST UDK's off each wall), descend the 100 kick 1-3 to something juicy!
8 x half-pool sprints @ :30 switch strokes after 4 if you'd like
1:00 rest, check HR
6 sets of- odd sets in primary stroke NO FREE; even sets can be free; same stroke throughout each set
3 x 25 @ :40- 15 yards swim FAST, 10 yards drill
:15 rest
1 x 75 swim FAST for time @ 1:30- get time
1 x 125 drill/swim by 25's (last 25 will be drill) @ 3:00
BROKEN 75 swim: 25, :10 rest, 50- get time, can you be faster than your straight 75 swim?
100 @ 2:00 easy drill after each set
No rest between sets.
Until the end of workout...
100's swim easy freestyle @ 1:30- even 100's go last 25 kick on back- hustle to make the interval!
Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!
Saturday, February 20, 2016- SCY
1 x 600- 300 swim free, 300 reverse IM- 3 reverse 100 IM's, all drill
1:00 rest
2 sets of:
3 x 75 @ 1:20- 25 catchup free drill, 50 choice drill in primary stroke, NO FREE
5 x 25 @ :35 in primary stroke- odds are swim, evens are kick- all build to FAST in 1st set; 15 FAST 10 drill in 2nd set
3 x 100 kick @ 1:45- 1st 100 is ez/FAST by 50's; 2nd 100 is FAST/ez by 50's; 3rd 100 is all FAST (1st set on back, 2nd set with boards
No rest between sets, check HR after each set.
All @ 1:00...
2 x 50 drill in primary stroke/1 x 50 swim at 200 GP in primary stroke
2 x 50 drill/2 x 50 swim @ GP
2 x 50 drill/3 x 50 GP
2 x 50 drill/4 x 50 GP
2 x 50 drill/5 x 50 GP
2 x 50 drill/6 x 50 GP
1:00 rest, check HR
TEST SET: 1 x 2000 swim free for time
Get time & HR
Until 10 a.m., 100's drill/skulling by 25's @ :10 rest
Do an excellent job with drylands and your HW today, get excited for your March meets. Tomorrow night at 6:00 p.m. at Ida Lee. Have a great day!
1:00 rest
2 sets of:
3 x 75 @ 1:20- 25 catchup free drill, 50 choice drill in primary stroke, NO FREE
5 x 25 @ :35 in primary stroke- odds are swim, evens are kick- all build to FAST in 1st set; 15 FAST 10 drill in 2nd set
3 x 100 kick @ 1:45- 1st 100 is ez/FAST by 50's; 2nd 100 is FAST/ez by 50's; 3rd 100 is all FAST (1st set on back, 2nd set with boards
No rest between sets, check HR after each set.
All @ 1:00...
2 x 50 drill in primary stroke/1 x 50 swim at 200 GP in primary stroke
2 x 50 drill/2 x 50 swim @ GP
2 x 50 drill/3 x 50 GP
2 x 50 drill/4 x 50 GP
2 x 50 drill/5 x 50 GP
2 x 50 drill/6 x 50 GP
1:00 rest, check HR
TEST SET: 1 x 2000 swim free for time
Get time & HR
Until 10 a.m., 100's drill/skulling by 25's @ :10 rest
Do an excellent job with drylands and your HW today, get excited for your March meets. Tomorrow night at 6:00 p.m. at Ida Lee. Have a great day!
Thursday, February 18, 2016
Thursday, February 18, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- 2 x 150's reverse IM, each 50 is kick/drill by 25's
1:00 restNo later than 4:40...
2 x 100 @ 1:45- 50 catchup free drill, 50 choice drill in 4th best stroke
6 x 25 @ :35 fly pull w/free kick
4 x 75 @ 1:20- 25 breast pull with free kick, 50 swim breast/choice NO FREE by 25's
6 x 25 @ :35 sit & spin backstroke drill- good tempo/rotation with your torso (1/2 drill 1/2 swim)
:30 rest to check HR, then...
All 75's IM are descend 1-3...
3 x 75 "slide IM" @ 1:25, #1 is fly/back/breast; #2 is back/breast/free; #3 is breast/free/fly
3 x 25 kick on back (UDK!)- odds @ :25, evens @ :35
3 x 75 "double IM" @ 1:25- #1 is 50 fly, 25 back; #2 is 50 back, 25 breast; #3 is 50 breast, 25 free
3 x 25 kick @ :30- all FAST; 1 & 3 are choice, #2 is breast;
3 x 75 @ 1:25- #1 is fly/back/breast; #2 is fly/breast/free; #3 is fly/free/fly
3 x 25 kick with boards- odds are free @ :25, evens are choice @ :40- all FAST
1:00 rest, check HR
At 5:20 p.m.:
4 x 100 swim at mile pace @ 1:40
1 x 150 swim free br 3 @ 2:30- smooth on the way, big kick on the last 50
4 x 100 swim at 1000 pace @ 1:50
2 x 150 swim free descend 1-2 @ 2:40, #2 should be between 85-90% effort
4 x 100 swim at 500 pace @ 2:00
3 x 150 swim free desc 1-3 to all out giddyup FAST @ 2:40
1:00 rest, check HR after last 250
200 easy choice skulling/kick on back by 25's before you get out.
Do an excellent job with your HW tonight, get excited for your March meets. Have a great day!
Wednesday, February 17, 2016
Thursday, February 18, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- 2 x 150's reverse IM, each 50 is kick/drill by 25's
1:00 rest
No later than 5:35...
3 x 100 @ 1:45- 50 catchup free drill, 50 choice drill in 4th best stroke
6 x 25 @ :35 fly pull w/free kick
4 x 75 @ 1:20- 25 breast pull with free kick, 50 swim breast/choice NO FREE by 25's
6 x 25 @ :35 sit & spin backstroke drill- good tempo/rotation with your torso (1/2 drill 1/2 swim)
:30 rest to check HR, then...
All 75's IM are descend 1-3...
3 x 75 "slide IM" @ 1:15, #1 is fly/back/breast; #2 is back/breast/free; #3 is breast/free/fly
7 x 25 kick on back (UDK!)- odds @ :25, evens @ :35
3 x 75 "double IM" @ 1:15- #1 is 50 fly, 25 back; #2 is 50 back, 25 breast; #3 is 50 breast, 25 free
7 x 25 kick @ :30- all FAST; 1, 4, & 5 are choice kick on back; #'s 2&3 and 6&7 are breast with boards;
3 x 75 @ 1:15- #1 is fly/back/breast; #2 is fly/breast/free; #3 is fly/free/fly
7 x 25 kick with boards- odds are free @ :20, evens are choice @ :40- all FAST
1:00 rest, check HR
At 6:20 a.m.:
4 x 100 swim at mile pace @ 1:30
1 x 250 swim free br 3 @ 3:40- smooth on the way, big kick on the last 100
5 x 100 swim at 1000 pace @ 1:40
2 x 250 swim free descend 1-2 @ 3:40, #2 should be between 85-90% effort
6 x 100 swim at 500 pace @ 1:50
3 x 250 swim free desc 1-3 to all out giddyup FAST @ 3:40
1:00 rest, check HR after last 250
200 easy choice skulling/kick on back by 25's before you get out.
Do an excellent job in school today, get excited for your March meets. Have a great day!
1:00 rest
No later than 5:35...
3 x 100 @ 1:45- 50 catchup free drill, 50 choice drill in 4th best stroke
6 x 25 @ :35 fly pull w/free kick
4 x 75 @ 1:20- 25 breast pull with free kick, 50 swim breast/choice NO FREE by 25's
6 x 25 @ :35 sit & spin backstroke drill- good tempo/rotation with your torso (1/2 drill 1/2 swim)
:30 rest to check HR, then...
All 75's IM are descend 1-3...
3 x 75 "slide IM" @ 1:15, #1 is fly/back/breast; #2 is back/breast/free; #3 is breast/free/fly
7 x 25 kick on back (UDK!)- odds @ :25, evens @ :35
3 x 75 "double IM" @ 1:15- #1 is 50 fly, 25 back; #2 is 50 back, 25 breast; #3 is 50 breast, 25 free
7 x 25 kick @ :30- all FAST; 1, 4, & 5 are choice kick on back; #'s 2&3 and 6&7 are breast with boards;
3 x 75 @ 1:15- #1 is fly/back/breast; #2 is fly/breast/free; #3 is fly/free/fly
7 x 25 kick with boards- odds are free @ :20, evens are choice @ :40- all FAST
1:00 rest, check HR
At 6:20 a.m.:
4 x 100 swim at mile pace @ 1:30
1 x 250 swim free br 3 @ 3:40- smooth on the way, big kick on the last 100
5 x 100 swim at 1000 pace @ 1:40
2 x 250 swim free descend 1-2 @ 3:40, #2 should be between 85-90% effort
6 x 100 swim at 500 pace @ 1:50
3 x 250 swim free desc 1-3 to all out giddyup FAST @ 3:40
1:00 rest, check HR after last 250
200 easy choice skulling/kick on back by 25's before you get out.
Do an excellent job in school today, get excited for your March meets. Have a great day!
Wednesday, February 17, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick on back, by 25's
1:00 rest
9 x 125 as follows in sets of 3:
1- 50 catchup free, 75 drill/swim/drill backstroke @ 2:30- UDK
2- 50 2 kicks 1 pull breaststroke drill, 75 kick IM order by 25's on back @ 2:30
3- 100 swim IM, 25 kick FAST on back @ 2:30
After #9...
1 x 75 kick all out FAST on back for time
1:00 rest
12 x 1/2 pool sprints @ :30- 3 free, 3 NO FREE
1:00 rest
LONG SWIM-
1 x 1600 as follows:
200 swim free, 200 swim IM- last 50 is kick free with boards
Descend the 400's 1-2; 3rd 400 can be drill (last 50 in IM is still kick), then last 400 FAST
After the long swim, get fins....
12 x 75 @ 1:30 swim 1-3, desc to FAST, #4 in each set of 4 is kick on back FAST @ 1:00
Until 6:00 p.m., work on starts
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the March meets. Have a great day!
1:00 rest
9 x 125 as follows in sets of 3:
1- 50 catchup free, 75 drill/swim/drill backstroke @ 2:30- UDK
2- 50 2 kicks 1 pull breaststroke drill, 75 kick IM order by 25's on back @ 2:30
3- 100 swim IM, 25 kick FAST on back @ 2:30
After #9...
1 x 75 kick all out FAST on back for time
1:00 rest
12 x 1/2 pool sprints @ :30- 3 free, 3 NO FREE
1:00 rest
LONG SWIM-
1 x 1600 as follows:
200 swim free, 200 swim IM- last 50 is kick free with boards
Descend the 400's 1-2; 3rd 400 can be drill (last 50 in IM is still kick), then last 400 FAST
After the long swim, get fins....
12 x 75 @ 1:30 swim 1-3, desc to FAST, #4 in each set of 4 is kick on back FAST @ 1:00
Until 6:00 p.m., work on starts
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the March meets. Have a great day!
Tuesday, February 16, 2016
Tuesday, February 16, 2016- PM Junior Gold
1:00 rest
12 x 50 as follows:
2- drill/swim by 25's @ 1:00
2- swim/kick on back by 25's @ 1:00, desc 1-2
1st round of 4 is free; 2nd round of 4 is primary stroke NO FREE; 3rd round of 4 is choice.
1:00 rest after #12, check HR
4 sets of::
3 x 75 kick on back @ 1:25- odds are IM order by 25's (fly/free/breast), evens are choice- 5 FAST UDK's off each wall!
1* x BROKEN 75- 3 x 25 kick with boards FAST @ :10 rest
*add 1 x 75 BROKEN in each round (will be different in each round)
LONG SWIM-
1 x 1600 as follows:
200 swim free, 200 swim IM- last 50 is kick free with boards
Descend the 400's 1-2; 3rd 400 can be drill (last 50 in IM is still kick), then last 400 FAST
Until 6:00 p.m., work on starts
Do a great job with drylands tonight & be sure you're ready for school tomorrow. Thank your parents for getting you to workout this afternoon. Have a great day!
Monday, February 15, 2016
Tuesday, February 16, 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
3 x 50 catchup free drill @ 1:00
2 x 50 swim free br 3/fist free br 3 drill by 25's @ 1:00- count strokes for each length
1 x 50 kick choice on back @ 1:00- 5 FAST UDK's off each wall
2 x 50 drill in primary stroke NO FREE @ 1:00
2 x 50 swim/kick on back in primary stroke @ :55, desc 1-2
2 x 50 kick on back @ :50- 5 FAST UDK's off each wall
1 x 50 choice drill @ 1:00
2 x 50 swim IM order by 25's @ :55 (fly/back & back/breast)
3 x 50 kick on back @ :50- 5 FAST UDK's off each wall
1 x 300- 75 drill/swim (build to FAST)/drill by 25's, then last 25 of each 100 is FROM A DIVE, roll over onto your back and kick FAST- mix up the strokes by 100's
1:00 rest
4 sets of::
4 x 75 kick on back @ 1:15- odds are IM order by 25's (fly/free/breast), evens are choice- 5 FAST UDK's off each wall!
1* x BROKEN 75- 3 x 25 kick FAST @ :10 rest
*add 1 x 75 BROKEN in each round (will be different in each round
LONG SWIM-
1 x 2000 as follows:
200 swim free, 200 swim IM- last 50 is kick free with boards
Descend the 400's 1-3; 4th 400 can be drill (last 50 in IM is still kick), then last 400 FAST
Until 7:15 a.m., work on starts
Do some HW today, offer to help around the house, and be sure to thank your parents for getting you to workout this morning. Have a great day!
1:00 rest
3 x 50 catchup free drill @ 1:00
2 x 50 swim free br 3/fist free br 3 drill by 25's @ 1:00- count strokes for each length
1 x 50 kick choice on back @ 1:00- 5 FAST UDK's off each wall
2 x 50 drill in primary stroke NO FREE @ 1:00
2 x 50 swim/kick on back in primary stroke @ :55, desc 1-2
2 x 50 kick on back @ :50- 5 FAST UDK's off each wall
1 x 50 choice drill @ 1:00
2 x 50 swim IM order by 25's @ :55 (fly/back & back/breast)
3 x 50 kick on back @ :50- 5 FAST UDK's off each wall
1 x 300- 75 drill/swim (build to FAST)/drill by 25's, then last 25 of each 100 is FROM A DIVE, roll over onto your back and kick FAST- mix up the strokes by 100's
1:00 rest
4 sets of::
4 x 75 kick on back @ 1:15- odds are IM order by 25's (fly/free/breast), evens are choice- 5 FAST UDK's off each wall!
1* x BROKEN 75- 3 x 25 kick FAST @ :10 rest
*add 1 x 75 BROKEN in each round (will be different in each round
LONG SWIM-
1 x 2000 as follows:
200 swim free, 200 swim IM- last 50 is kick free with boards
Descend the 400's 1-3; 4th 400 can be drill (last 50 in IM is still kick), then last 400 FAST
Until 7:15 a.m., work on starts
Do some HW today, offer to help around the house, and be sure to thank your parents for getting you to workout this morning. Have a great day!
Saturday, February 13, 2016
Sunday, February 14, 2016- Senior Silver
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick on back/choice skulling, by 25's
1:00 rest
2 x 125 @ 2:20- 50 catchup free drill, 75 kick IM order by 25's on back (5 FAST UDK's off each wall)
4 x 50 @ 1:00 25 fly pull with free kick, 25 choice drill
3 x 100 @ 1:45- 50 choice drill in primary stroke (NO FREE), 50 2 dolph kicks 1 pull breaststroke
1 x 350- odd 50's are swim in primary stroke (25 smooth, 25 FAST from a dive), even 50's are kick in primary stroke with boards, negative split. NO FREESTYLE on this 350
1:00 rest, check HR
3 sets of:
2 x 50 swim/kick on back (UDK!) @ :55 NO FREE
1 x 50 swim free br 3 @ :40
3 x 50 kick on back (UDK!) descend 1-3 to all out FAST @ 1:00
2 x 50 swim/kick on back (UDK!) @ :55
1 x 50 swim free br 3 @ :35
:15 extra rest, get boards...
3 x 50 kick FAST with boards @ :10 rest- choice kick, but same stroke for all 3 x 50's
1:00 rest between sets, check HR
16 x 1/2 pool sprints @ :30- 4 free, 4 NO FREE (all same stroke for non-free)
1:00 rest, get fins
With fins:
12 x 75 @ 1:30 descend 1-3's to all out SMOKING FAST
1-3 free;
4-6 primary stroke NO FREE;
7-9 choice;
10-12 kick on back- 5 FAST UDK's off each wall!
1:00 rest, check HR after every 3rd 75.
If there is time:
Work on turns from mid-pool, at race pace
100 easy drill before you get out. Do an excellent job with your HW today so you can enjoy the day off tomorrow. Get excited for the March meets & thank your parents for getting you to the pool this morning. Have a great day!
1:00 rest
2 x 125 @ 2:20- 50 catchup free drill, 75 kick IM order by 25's on back (5 FAST UDK's off each wall)
4 x 50 @ 1:00 25 fly pull with free kick, 25 choice drill
3 x 100 @ 1:45- 50 choice drill in primary stroke (NO FREE), 50 2 dolph kicks 1 pull breaststroke
1 x 350- odd 50's are swim in primary stroke (25 smooth, 25 FAST from a dive), even 50's are kick in primary stroke with boards, negative split. NO FREESTYLE on this 350
1:00 rest, check HR
3 sets of:
2 x 50 swim/kick on back (UDK!) @ :55 NO FREE
1 x 50 swim free br 3 @ :40
3 x 50 kick on back (UDK!) descend 1-3 to all out FAST @ 1:00
2 x 50 swim/kick on back (UDK!) @ :55
1 x 50 swim free br 3 @ :35
:15 extra rest, get boards...
3 x 50 kick FAST with boards @ :10 rest- choice kick, but same stroke for all 3 x 50's
1:00 rest between sets, check HR
16 x 1/2 pool sprints @ :30- 4 free, 4 NO FREE (all same stroke for non-free)
1:00 rest, get fins
With fins:
12 x 75 @ 1:30 descend 1-3's to all out SMOKING FAST
1-3 free;
4-6 primary stroke NO FREE;
7-9 choice;
10-12 kick on back- 5 FAST UDK's off each wall!
1:00 rest, check HR after every 3rd 75.
If there is time:
Work on turns from mid-pool, at race pace
100 easy drill before you get out. Do an excellent job with your HW today so you can enjoy the day off tomorrow. Get excited for the March meets & thank your parents for getting you to the pool this morning. Have a great day!
Friday, February 12, 2016
Saturday, February 13, 2014- Junior Gold, 2/13 (NOT in meet)
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
9 x 200 @ :15 rest (that means, :15 rest after each 200- no more, no less) in sets of 3:
1- 50 ra2 la2 free drill, 50 kick NO FREE on back (UDK!)- 2x
2- 50 drill in 4th best stroke NO FREE, 50 kick free on back (UDK!)- 2x
3- all kick, 100 IM with boards, 100 kick choice on back (UDK!)- get time & descend 1-3
1:00 rest after #9, check HR
With shnorkels (where noted), 4 rounds of::
2 x 150 swim free (br 3/5/3 by 50's if no shnorkel) @ 2:10 (adjust interval if necessary), desc 1-2
1 x 150 swim IM (2 x 75 IM's, descend 1-2 to something juicy)- get time
:10 rest, then
4 x 50 @ :50- 3rd 50 is always kick FAST with boards; others are swim/kick in 4th best stroke in odd rounds; in even rounds, go these 50 all kick, IM order by 25's (with boards)
1:00 rest after each set, check HR
Finish up with
8 x 100 @ 2:00- 25 easy choice skulling, 50 drill, 25 swim FAST, FROM A DIVE- last 75 should always be the same stroke.
100 easy drill before you get out. Do an excellent job on your HW this weekend & thank your parents for getting you to the pool for this workout. Monday Morning at Ida Lee at 5:15-7:15 a.m. Have a great day!
1:00 rest
9 x 200 @ :15 rest (that means, :15 rest after each 200- no more, no less) in sets of 3:
1- 50 ra2 la2 free drill, 50 kick NO FREE on back (UDK!)- 2x
2- 50 drill in 4th best stroke NO FREE, 50 kick free on back (UDK!)- 2x
3- all kick, 100 IM with boards, 100 kick choice on back (UDK!)- get time & descend 1-3
1:00 rest after #9, check HR
With shnorkels (where noted), 4 rounds of::
2 x 150 swim free (br 3/5/3 by 50's if no shnorkel) @ 2:10 (adjust interval if necessary), desc 1-2
1 x 150 swim IM (2 x 75 IM's, descend 1-2 to something juicy)- get time
:10 rest, then
4 x 50 @ :50- 3rd 50 is always kick FAST with boards; others are swim/kick in 4th best stroke in odd rounds; in even rounds, go these 50 all kick, IM order by 25's (with boards)
1:00 rest after each set, check HR
Finish up with
8 x 100 @ 2:00- 25 easy choice skulling, 50 drill, 25 swim FAST, FROM A DIVE- last 75 should always be the same stroke.
100 easy drill before you get out. Do an excellent job on your HW this weekend & thank your parents for getting you to the pool for this workout. Monday Morning at Ida Lee at 5:15-7:15 a.m. Have a great day!
Thursday, February 11, 2016
Thursday, February 11, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is choice skulling, then drill/kick/drill by 25's
1:00 rest2 sets of:
1 x 100 catchup free drill @ 1:45- hands touch, head is still, let feet drive you
2 x 25 drill choice @ :40- different by round
6 x 50 IM order by 50's- 2 of each stroke, NO FREE (1st set go drill/kick by 25's @ 1:05; 2nd set go all kick @ :55)
1:00 rest- check HR
6 x 125 swim as follows:-
odds- 100 swim IM, then 25 kick on back; evens-
evens- 50 swim free br 3, 25 kick on back, 50 swim on free
Lane 2-4 go odds @ 1:55, evens @ 1:45; Lane 1 go 6, odds @ 2:00 & evens @ 1:50
Check HR after #6
3 sets of:
4 x 75 swim free br 3 @ 1:15- desc 1-2's; 1st set is 50 free/25 swim in 4th best stroke; 2nd set is 50 free/25 kick on back; 3rd set is 50 free/25 swim in primary stroke
4 x 100 swim free br 3 @ mile pace1:40- good UDK's throughout (1k pace in 2nd set @ 1:50; 500 pace in 3rd set @ 2:00)
Check HR after last 100 in each set.
Do an excellent job with your HW tonight, get excited to race this weekend. Have a great day!
Wednesday, February 10, 2016
Thursday, February 11, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is choice skulling, then drill/kick/drill ny 25's
1:00 rest
3 sets of:
1 x 100 catchup free drill @ 1:40- hands touch, head is still, let feet drive you
2 x 25 drill choice @ :40- different by round
6 x 50 IM order by 50's @ 1:00- 2 of each stroke, NO FREE (1st set go drill/kick by 25's; 2nd set go swim/kick by 25's @ :55; 3rd set go all kick @:50
1:00 rest- check HR
8 x 125 swim as follows:-
odds- 100 swim IM, then 25 kick on back; evens-
evens- 50 swim free br 3, 25 kick on back, 50 swim on free
Lane 2 go odds @ 1:50, evens @ 1:40; Lane 3 go @ 1:45 & 1:35
Check HR after #8
3 sets of:
6 x 75 swim free br 3 @ 1:10- desc 1-2's; 1st set is 50 free/25 swim in 4th best stroke; 2nd set is 50 free/25 kick on back; 3rd set is 50 free/25 swim in primary stroke
4 x 100 swim free br 3 @ mile pace1:30- good UDK's throughout (1k pace in 2nd set @ 1:40; 500 pace in 3rd set @ 1:50)
Check HR after last 100 in each set.
If there is time:
25 breast pull with dolphin kick @ :35
Do an excellent job in school today, get excited to race this weekend. Have a great day!
1:00 rest
3 sets of:
1 x 100 catchup free drill @ 1:40- hands touch, head is still, let feet drive you
2 x 25 drill choice @ :40- different by round
6 x 50 IM order by 50's @ 1:00- 2 of each stroke, NO FREE (1st set go drill/kick by 25's; 2nd set go swim/kick by 25's @ :55; 3rd set go all kick @:50
1:00 rest- check HR
8 x 125 swim as follows:-
odds- 100 swim IM, then 25 kick on back; evens-
evens- 50 swim free br 3, 25 kick on back, 50 swim on free
Lane 2 go odds @ 1:50, evens @ 1:40; Lane 3 go @ 1:45 & 1:35
Check HR after #8
3 sets of:
6 x 75 swim free br 3 @ 1:10- desc 1-2's; 1st set is 50 free/25 swim in 4th best stroke; 2nd set is 50 free/25 kick on back; 3rd set is 50 free/25 swim in primary stroke
4 x 100 swim free br 3 @ mile pace1:30- good UDK's throughout (1k pace in 2nd set @ 1:40; 500 pace in 3rd set @ 1:50)
Check HR after last 100 in each set.
If there is time:
25 breast pull with dolphin kick @ :35
Do an excellent job in school today, get excited to race this weekend. Have a great day!
Wednesday, February 10, 2016- PM Junior Gold
1:00 rest
4 x 50 @ 1:00- 25 ra 25 la back drill- feel rotation in your torso as you take each stroke
1 x 150 @ 2:40- ra2 la2 free drill, choice backstroke drill by 25's
6 x 25 @ :35- sit & spin drill (half drill, half swim with same tempo)
:30 rest...
9 x 100 swim @ 1:35 in sets of 3 (good UDK throughout!)
1- backstroke, 2&3 swim free br 3
4&5- swim backstroke, #6 swim free br 3
7-9, all swim backstroke
1:00 rest, check HR
4 x 25 kick with boards @ :40- forward sommersault at midpool
1 x 100 kick FAST for time on back @ 2:00
6 x "out & backs" @ :40- sprint to midpool, flip turn onto back & kick back to the wall- all FAST
1 x 100 kick FAST for time on back @ 2:00
8 x 25 kick FAST with boards- odds @ :40 (15FAST/10mod), evens @ :25- hustle to make the interval)
BROKEN 150 kick with boards 50/2 x 25/50, all @ :10 rest
Until 6:00 p.m.:
2 x 50 drill in primary stroke @ 1:00
4 x 50 swim at 200 GP in primary stroke @ 1:00
Can go free every third round.
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!
Tuesday, February 9, 2016
Wednesday, February 10, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
2 sets of:
4 x 50 @ 1:00- 25 ra 25 la back drill- feel rotation in your torso as you take each stroke
1 x 150 @ 2:40- ra2 la2 free drill, choice backstroke drill by 25's
6 x 25 @ :35- sit & spin drill (half drill, half swim with same tempo)
After second set, continue right into...
9 x 100 swim @ 1:25
1- backstroke, 2&3 swim free br 3
4&5- swim backstroke, #6 swim free br 3
7-9, all swim backstroke
1:00 rest, check HR
4 x 25 kick with boards @ :40- forward sommersault at midpool
1 x 100 kick FAST for time on back @ 2:00
6 x "out & backs" @ :40- sprint to midpool, flip turn onto back & kick back to the wall- all FAST
1 x 100 kick FAST for time on back @ 2:00
8 x 25 kick FAST with boards- odds @ :40 (15F/10m), evens @ :25- hustle to make the interval)
BROKEN 150 kick with boards 50/2 x 25/50, all @ :10 rest
1 x 200 easy choice/skulling by 25's
1:00 rest, figure out 200 Goal Pace time per 50
Until 7:15 a.m.:
2 x 50 drill in primary stroke @ 1:00
4 x 50 swim at 200 GP in primary stroke
Can go free every third round.
100 easy drill before you get out. Do an excellent job at school today & get excited to race this weekend. Have a great day!
1:00 rest
2 sets of:
4 x 50 @ 1:00- 25 ra 25 la back drill- feel rotation in your torso as you take each stroke
1 x 150 @ 2:40- ra2 la2 free drill, choice backstroke drill by 25's
6 x 25 @ :35- sit & spin drill (half drill, half swim with same tempo)
After second set, continue right into...
9 x 100 swim @ 1:25
1- backstroke, 2&3 swim free br 3
4&5- swim backstroke, #6 swim free br 3
7-9, all swim backstroke
1:00 rest, check HR
4 x 25 kick with boards @ :40- forward sommersault at midpool
1 x 100 kick FAST for time on back @ 2:00
6 x "out & backs" @ :40- sprint to midpool, flip turn onto back & kick back to the wall- all FAST
1 x 100 kick FAST for time on back @ 2:00
8 x 25 kick FAST with boards- odds @ :40 (15F/10m), evens @ :25- hustle to make the interval)
BROKEN 150 kick with boards 50/2 x 25/50, all @ :10 rest
1 x 200 easy choice/skulling by 25's
1:00 rest, figure out 200 Goal Pace time per 50
Until 7:15 a.m.:
2 x 50 drill in primary stroke @ 1:00
4 x 50 swim at 200 GP in primary stroke
Can go free every third round.
100 easy drill before you get out. Do an excellent job at school today & get excited to race this weekend. Have a great day!
Tuesday, February 9, 2016- 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
3 x 200 @ :10 rest- 50 catchup free drill, 25 choice drill NO FREE, 25 choice skulling
8 x 75 in sets of 2:
1:00 rest
3 x 200 @ :10 rest- 50 catchup free drill, 25 choice drill NO FREE, 25 choice skulling
8 x 75 in sets of 2:
1-2, 25 kick on back, 50 drill in primary stroke @ 1:25
3-4, 50 kick, 25 swim in primary stroke desc 1-2 @ 1:25
All 50's @ :55...except last round @ :50
3 x 50 swim fly/free br 3/2 x 50 swim back/breast/1 x 50 kick on back (5 FAST UDK's!)
3 x 50 swim back/breast/2 x 50 kick on back (5 FAST UDK's!)/1 x 50 swim fly/free br 3
3 x 50 kick on back (5 FAST UDK's!)/2 x 50 swim fly/free br 3/1 x 50 swim back/breast
3 x 50 swim fly/free br 3/2 x 50 swim back/breast/1 x 50 kick on back (5 FAST UDK's!)
1:00 rest, check HR
LONG SWIM-
One time through:
25 swim fly/50 swim back/75 swim breaststroke/150 swim free br 3/5/3 by 50's
50 swim fly-back-breast/150 kick with boards IM order by 50's
75 swim fly/50 swim back/25 swim breaststroke/150 swim free br 3/5/3 by 50's
300 IM- 3 x 100's IM, desc 1-3, 300 in primary stroke swim/kick on back by 50's- desc the 100's 1-3
1:00 rest, check HR
If there is time, until 6:00 p.m.,
2 x 50 drill in primary stroke @ 1:00
4 x 50 swim at 200 Goal Pace @ 1:00
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands. Get excited for the meet this weekend. Have a great day!
Monday, February 8, 2016
Tuesday, February 9, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
2 x 200 @ :10 rest- 50 catchup free drill, 25 choice drill NO FREE, 25 choice skulling
With fins, 4 sets of:
3 x 25 fly drill @ :35
2 x 25 swim fly @ :35 (1st is 15sw FAST/10 drill; 2nd is FAD, all FAST)
1 x 25 fly kick on back FAST @ :20
1:00 rest after 4th set, check HR
All 50's @ :50...except last round @ :45
3 x 50 swim fly/free br 3/2 x 50 swim back/breast/1 x 50 kick on back (5 FAST UDK's!)
3 x 50 swim back/breast/2 x 50 kick on back (5 FAST UDK's!)/1 x 50 swim fly/free br 3
3 x 50 kick on back (5 FAST UDK's!)/2 x 50 swim fly/free br 3/1 x 50 swim back/breast
3 x 50 swim fly/free br 3/2 x 50 swim back/breast/1 x 50 kick on back (5 FAST UDK's!)
1:00 rest, check HR
LONG SWIM-
One time through:
25 swim fly/50 swim back/75 swim breaststroke/150 swim free br 3/5/3 by 50's
50 swim fly-back-breast/150 kick with boards IM order by 50's
75 swim fly/50 swim back/25 swim breaststroke/150 swim free br 3/5/3 by 50's
300 IM- 3 x 100's IM, desc 1-3, 300 in primary stroke swim/kick on back by 50's- desc the 100's 1-3
1:00 rest, check HR
Until 7:15 a.m., finish up with cycles of 6 x 50's @ 1:00
2 x 50 drill in primary stroke @ 1:00
4 x 50 swim at 200 Goal Pace in primary stroke @ 1:00
You can go free every third round.
100 easy drill before you get out. Do an excellent job in school today, get excited for the meet this weekend. Have a great day!
1:00 rest
2 x 200 @ :10 rest- 50 catchup free drill, 25 choice drill NO FREE, 25 choice skulling
With fins, 4 sets of:
3 x 25 fly drill @ :35
2 x 25 swim fly @ :35 (1st is 15sw FAST/10 drill; 2nd is FAD, all FAST)
1 x 25 fly kick on back FAST @ :20
1:00 rest after 4th set, check HR
All 50's @ :50...except last round @ :45
3 x 50 swim fly/free br 3/2 x 50 swim back/breast/1 x 50 kick on back (5 FAST UDK's!)
3 x 50 swim back/breast/2 x 50 kick on back (5 FAST UDK's!)/1 x 50 swim fly/free br 3
3 x 50 kick on back (5 FAST UDK's!)/2 x 50 swim fly/free br 3/1 x 50 swim back/breast
3 x 50 swim fly/free br 3/2 x 50 swim back/breast/1 x 50 kick on back (5 FAST UDK's!)
1:00 rest, check HR
LONG SWIM-
One time through:
25 swim fly/50 swim back/75 swim breaststroke/150 swim free br 3/5/3 by 50's
50 swim fly-back-breast/150 kick with boards IM order by 50's
75 swim fly/50 swim back/25 swim breaststroke/150 swim free br 3/5/3 by 50's
300 IM- 3 x 100's IM, desc 1-3, 300 in primary stroke swim/kick on back by 50's- desc the 100's 1-3
1:00 rest, check HR
Until 7:15 a.m., finish up with cycles of 6 x 50's @ 1:00
2 x 50 drill in primary stroke @ 1:00
4 x 50 swim at 200 Goal Pace in primary stroke @ 1:00
You can go free every third round.
100 easy drill before you get out. Do an excellent job in school today, get excited for the meet this weekend. Have a great day!
Monday, February 8, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300
reverse IM- each 75 is drill/drill/kick on back
1:00 rest
3 sets of:
1 x 100 @ 1:45- 50 catchup free drill, 50 12 kicks-3 strokes backstroke drill
4 x 25 @ :40- sit & spin backstroke drill
4 x 50 as follows:
1 x 50 swim backstroke- race pace tempo, with good shoulder rotation- get time, then push off into…
1 x 50 choice skulling- look down at the bottom of the pool & feel water on your hands & forearms @ :10 rest, then repeat 50 swim backstroke at race pace tempo
1:00 rest
3 sets of:
1 x 100 @ 1:45- 50 catchup free drill, 50 12 kicks-3 strokes backstroke drill
4 x 25 @ :40- sit & spin backstroke drill
4 x 50 as follows:
1 x 50 swim backstroke- race pace tempo, with good shoulder rotation- get time, then push off into…
1 x 50 choice skulling- look down at the bottom of the pool & feel water on your hands & forearms @ :10 rest, then repeat 50 swim backstroke at race pace tempo
After 4th 50, 1:00 rest
between sets, check HR
After
3rd set, get into…
6 x 150 swim backstroke @ 2:30, descend 1-2's (Go 125’s if anybody struggles with 150’s)
12 x 100 kick-
odds- FAST on back w/5 FAST UDK's! @ 2:00
evens- IM order kick by 25's with boards @ 1:45
100 easy choice drill
1:00 rest
1 x 100 kick with boards FAST, it’s the Claude Moore Kicking World Championship!
1:00 rest, check HR
If there is time, work on turns from mid-pool until 6:00 p.m.
6 x 150 swim backstroke @ 2:30, descend 1-2's (Go 125’s if anybody struggles with 150’s)
12 x 100 kick-
odds- FAST on back w/5 FAST UDK's! @ 2:00
evens- IM order kick by 25's with boards @ 1:45
100 easy choice drill
1:00 rest
1 x 100 kick with boards FAST, it’s the Claude Moore Kicking World Championship!
1:00 rest, check HR
If there is time, work on turns from mid-pool until 6:00 p.m.
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!
Sunday, February 7, 2016
Monday, February 8, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back
1:00 rest
3 sets of:
1 x 100 @ 1:45- 50 catchup free drill, 50 12 kicks-3 strokes backstroke drill
4 x 25 @ :35- sit & spin backstroke drill
4 x 50 as follows:
1 x 50 swim backstroke- race pace tempo, with good shoulder rotation- get time, but no additional rest
1 x 50 choice skulling- look down at the bottom of the pool & feel water on your hands & forearms @ :10 rest
1:00 rest after 3rd set, check HR
6 x 150 swim backstroke @ 2:30, descend 1-2's
12 x 100 kick-
odds- FAST on back w/5 FAST UDK's! @ 1:50
evens- IM order kick by 25's with boards @ 1:35
100 easy choice drill
1:00 rest
1 x 100 kick FAST, World Championship of Ida Lee
1:00 rest, check HR
With fins, until the end of workout:
3 x 25 fly drill @ :35
2 x 25 swim FAST fly @ :35
1 x 25 kick FAST on back @ :20
Every third round can be some other stroke besides fly.
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 sets of:
1 x 100 @ 1:45- 50 catchup free drill, 50 12 kicks-3 strokes backstroke drill
4 x 25 @ :35- sit & spin backstroke drill
4 x 50 as follows:
1 x 50 swim backstroke- race pace tempo, with good shoulder rotation- get time, but no additional rest
1 x 50 choice skulling- look down at the bottom of the pool & feel water on your hands & forearms @ :10 rest
1:00 rest after 3rd set, check HR
6 x 150 swim backstroke @ 2:30, descend 1-2's
12 x 100 kick-
odds- FAST on back w/5 FAST UDK's! @ 1:50
evens- IM order kick by 25's with boards @ 1:35
100 easy choice drill
1:00 rest
1 x 100 kick FAST, World Championship of Ida Lee
1:00 rest, check HR
With fins, until the end of workout:
3 x 25 fly drill @ :35
2 x 25 swim FAST fly @ :35
1 x 25 kick FAST on back @ :20
Every third round can be some other stroke besides fly.
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!
Sunday, February 7, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 x 75 @ 1:25- 25 catchup freestyle drill, 50 2 kicks 1 pull breast drill- head flat while kicking
4 x 50 @ 1:00- 25 fly pull with free kick- lift & drop your chin in one motion
18 x 25 @ :35 in sets of 6:
1&2, 1/2 ra fly pull, 1/2 la fly pull
3&4, swim fly- #3 is 15y FAST 10y drill; #4 is FAD, FAST
5&6, kick on back w/5 FAST UDK (#6 is FAD)
:30 rest, check HR
12 x 125- 25 swim fly br 1/1, 75 swim free br 3/5/3 by 25's, 25 kick on back- 5 FAST UDK's off each wall throughout!
4 @ 2:00, 4 @ 1:50, last 4 @ 1:45- anybody up for trying middle 4 with shnorkel???
Until 7:30, finish up with...
3 x 75's swim descend 1-3 to all out SMOKING FAST @ 1:30, then a fourth 75, BROKEN (3 x 25).
Change stroke after each round of four.
100 easy drill 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
4 x 75 @ 1:25- 25 catchup freestyle drill, 50 2 kicks 1 pull breast drill- head flat while kicking
4 x 50 @ 1:00- 25 fly pull with free kick- lift & drop your chin in one motion
18 x 25 @ :35 in sets of 6:
1&2, 1/2 ra fly pull, 1/2 la fly pull
3&4, swim fly- #3 is 15y FAST 10y drill; #4 is FAD, FAST
5&6, kick on back w/5 FAST UDK (#6 is FAD)
:30 rest, check HR
12 x 125- 25 swim fly br 1/1, 75 swim free br 3/5/3 by 25's, 25 kick on back- 5 FAST UDK's off each wall throughout!
4 @ 2:00, 4 @ 1:50, last 4 @ 1:45- anybody up for trying middle 4 with shnorkel???
Until 7:30, finish up with...
3 x 75's swim descend 1-3 to all out SMOKING FAST @ 1:30, then a fourth 75, BROKEN (3 x 25).
Change stroke after each round of four.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the meet next weekend. Have a great day!
Saturday, February 6, 2016
Sunday, February 7, 2016- Senior Silver
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
6 x 100 @ 1:50- 50 catchup free drill, 50 2 kicks 1 pull breast drill, head looking down for2 kicks
8 x 50 @ :55- odd 50's s are swim breast/free by 25's; evens are swim breast/kick breast on back by 25's
6 x 100- odds are swim neg split free br 3 @ 1:30 (1:40 if necessary), evens are kick, 50 free on back (5 FAST UDK's!), and then 50 breast kick with boards, FAST @ 2:00
8 x 50- odds are swim breast/free br 3 by 25's @ :50; evens are swim/kick on back by 25's- breaststroke, @ :55
1:00 rest, check HR
3 x 250 swim free desc 1-3 to something juicy @ :15 rest; WEAR SHNORKEL for all three
Check HR
With fins (work on breathing right at the front of the stroke, as soon as your fingers press down to start pulling backwass):
16 x 25
2- fly pull with free kick @ :35
1- swim fly build to FAST finish@ :30
1- kick FAST dolphin kick on back (5 FAST UDK's!)
If there is time, from mid-pool, work on turns- fly turns
100 easy warmdown before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead. Have a Great day!
1:00 rest
6 x 100 @ 1:50- 50 catchup free drill, 50 2 kicks 1 pull breast drill, head looking down for2 kicks
8 x 50 @ :55- odd 50's s are swim breast/free by 25's; evens are swim breast/kick breast on back by 25's
6 x 100- odds are swim neg split free br 3 @ 1:30 (1:40 if necessary), evens are kick, 50 free on back (5 FAST UDK's!), and then 50 breast kick with boards, FAST @ 2:00
8 x 50- odds are swim breast/free br 3 by 25's @ :50; evens are swim/kick on back by 25's- breaststroke, @ :55
1:00 rest, check HR
3 x 250 swim free desc 1-3 to something juicy @ :15 rest; WEAR SHNORKEL for all three
Check HR
With fins (work on breathing right at the front of the stroke, as soon as your fingers press down to start pulling backwass):
16 x 25
2- fly pull with free kick @ :35
1- swim fly build to FAST finish@ :30
1- kick FAST dolphin kick on back (5 FAST UDK's!)
If there is time, from mid-pool, work on turns- fly turns
100 easy warmdown before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead. Have a Great day!
Saturday, February 6, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest
12 x 75 in sets of 4:
1-2, 25 fly pull with free kick drill, then 25 swim fly, 25 breast kick on back @ 1:20
3-4, swim IM (NO FREE), desc 1-2 to what you can @ 1:10
No rest between sets of 4, check HR after #12, then continue right into...
8 x 125 kick as follows:
1-2, kick on back desc 1-2 to something juicy @ 2:00 (go @ 2:10 if needed); focus on 5 FAST UDK's off each wall throughout!
3-4, kick with boards @ 3:00: #3- 50 kick FAST, :10 rest, then 3 x 25 kick FAST @ :10 rest; #4- go 3 x 25 kick FAST @ :10 rest, then 50 kick FAST. Subtract :30 to get your time after each
Check HR after #8.
Finish up with...
3 sets of:
4 x 50 swim IM order by 25's @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
3 x 250 swim free @ :15 rest- descend 1-3 to something smoking FAST on #3 in each round.
1st set, use shnorkel on #1;
2nd set, use shnorkel on #2;
3rd set, use shnorkel on #3
100 easy drill before you get out. No drylands today, but regular workout tomorrow at Ida Lee, 6 p.m. Do an excellent job with your HW this weekend and get excited for the March meets. Have a great day!
1:00 rest
12 x 75 in sets of 4:
1-2, 25 fly pull with free kick drill, then 25 swim fly, 25 breast kick on back @ 1:20
3-4, swim IM (NO FREE), desc 1-2 to what you can @ 1:10
No rest between sets of 4, check HR after #12, then continue right into...
8 x 125 kick as follows:
1-2, kick on back desc 1-2 to something juicy @ 2:00 (go @ 2:10 if needed); focus on 5 FAST UDK's off each wall throughout!
3-4, kick with boards @ 3:00: #3- 50 kick FAST, :10 rest, then 3 x 25 kick FAST @ :10 rest; #4- go 3 x 25 kick FAST @ :10 rest, then 50 kick FAST. Subtract :30 to get your time after each
Check HR after #8.
Finish up with...
3 sets of:
4 x 50 swim IM order by 25's @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
3 x 250 swim free @ :15 rest- descend 1-3 to something smoking FAST on #3 in each round.
1st set, use shnorkel on #1;
2nd set, use shnorkel on #2;
3rd set, use shnorkel on #3
100 easy drill before you get out. No drylands today, but regular workout tomorrow at Ida Lee, 6 p.m. Do an excellent job with your HW this weekend and get excited for the March meets. Have a great day!
Thursday, February 4, 2016
Thursday, February 4, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- 3 reverse 100 IM's, all drill
1:00 rest
3 x 100 @ 1:45- 50 catchup free drill, 50 drill in primary stroke, NO FREE
1 x 100 kick choice on back @ 1:45, 5 FAST UDK's off each wall!
2 x 100 @ 1:45 drill, as above
2 x 100 kick choice @ 1:45- # 1 on back, #2 with boards, desc 1-2
1 x 100 @ 1:40- drill, as above
3 x 100 kick choice @ 1:45- odds on back, #2 with boards, desc 1-3
1:00 rest, check HR, then...
3 sets of
3 x 50- odds are swim free br 3 @ :40; #2 is swim/kick on back by 25's, NO FREE @ :55
6 x 25 kick with boards- odds @ :40 all FAST* fly; evens are free @ :25, FAST
1:00 rest after 3rd set, check HR
4 x 75 swim free with shnorkel @ 1:10, descend 1-2's
4 x 100 swim free br 3 @ 1:40 at mile pace (no shnorkels)
3 x 150 swim free with shnorkels @ 2:20, desc 1-3 to what you can
4 x 100 swim free br 3 @ 1:50 at 1000 pace, no shnorkels
4 x 75 swim free with shnorkels- odds @ 1:15, evens @1:00
4 x 100 swim free br 3 @ 2:00 at 500 pace, no shnorkels
Check HR
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!
1:00 rest
3 x 100 @ 1:45- 50 catchup free drill, 50 drill in primary stroke, NO FREE
1 x 100 kick choice on back @ 1:45, 5 FAST UDK's off each wall!
2 x 100 @ 1:45 drill, as above
2 x 100 kick choice @ 1:45- # 1 on back, #2 with boards, desc 1-2
1 x 100 @ 1:40- drill, as above
3 x 100 kick choice @ 1:45- odds on back, #2 with boards, desc 1-3
1:00 rest, check HR, then...
3 sets of
3 x 50- odds are swim free br 3 @ :40; #2 is swim/kick on back by 25's, NO FREE @ :55
6 x 25 kick with boards- odds @ :40 all FAST* fly; evens are free @ :25, FAST
1:00 rest after 3rd set, check HR
4 x 75 swim free with shnorkel @ 1:10, descend 1-2's
4 x 100 swim free br 3 @ 1:40 at mile pace (no shnorkels)
3 x 150 swim free with shnorkels @ 2:20, desc 1-3 to what you can
4 x 100 swim free br 3 @ 1:50 at 1000 pace, no shnorkels
4 x 75 swim free with shnorkels- odds @ 1:15, evens @1:00
4 x 100 swim free br 3 @ 2:00 at 500 pace, no shnorkels
Check HR
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, February 3, 2016
Thursday, February 4, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- 3 reverse 100 IM's, all drill
1:00 rest
3 x 100 @ 1:40- 50 catchup free drill, 50 drill in primary stroke, NO FREE
1 x 100 kick choice on back @ 1:40, 5 FAST UDK's off each wall!
2 x 100 @ 1:40 drill, as above
2 x 100 kick choice @ 1:35- # 1 on back, #2 with boards
1 x 100 @ 1:40- drill, as above
3 x 100 kick choice @ 1:30- odds on back, #2 with boards
1:00 rest, check HR, then...
3 x 50- odds are swim free br 3 @ :35; #2 is swim/kick on back by 25's, NO FREE @ :50
6 x 25 kick with boards- odds @ :40 all FAST fly; evens are free @ :25, FAST
5 x 50- as above (odds free @ :35, evens @ :50 swim/kick NO FREE)
6 x 25 kick- as above, except odds are FAST breaststroke
7 x 50- as above
6 x 50 kick @ :10 rest, odds are fly/breast by 25's, evens are free- all FAST
1:00 rest, check HR
6 x 75 swim free with shnorkel @ 1:00, descend 1-2's
6 x 100 swim free br 3 @ 1:30 at mile pace (no shnorkels)
3 x 150 swim free with shnorkels @ 1:55, desc 1-3 to what you can
6 x 100 swim free br 3 @ 1:40 at 1000 pace, no shnorkels
6 x 75 swim free with shnorkels- odds @ 1:05, evens @ :50
6 x 100 swim free br 3 @ 1:50 at 500 pace, no shnorkels
Check HR
If there is time, until 7:15 a.m.:
150's @ :10 rest
odds- 100 swim back with IM tempo, 50 swim breast with BIG kick;
evens swim 50 back, 50 breast, 50 kick free with boards FAST
100 easy drill before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!
1:00 rest
3 x 100 @ 1:40- 50 catchup free drill, 50 drill in primary stroke, NO FREE
1 x 100 kick choice on back @ 1:40, 5 FAST UDK's off each wall!
2 x 100 @ 1:40 drill, as above
2 x 100 kick choice @ 1:35- # 1 on back, #2 with boards
1 x 100 @ 1:40- drill, as above
3 x 100 kick choice @ 1:30- odds on back, #2 with boards
1:00 rest, check HR, then...
3 x 50- odds are swim free br 3 @ :35; #2 is swim/kick on back by 25's, NO FREE @ :50
6 x 25 kick with boards- odds @ :40 all FAST fly; evens are free @ :25, FAST
5 x 50- as above (odds free @ :35, evens @ :50 swim/kick NO FREE)
6 x 25 kick- as above, except odds are FAST breaststroke
7 x 50- as above
6 x 50 kick @ :10 rest, odds are fly/breast by 25's, evens are free- all FAST
1:00 rest, check HR
6 x 75 swim free with shnorkel @ 1:00, descend 1-2's
6 x 100 swim free br 3 @ 1:30 at mile pace (no shnorkels)
3 x 150 swim free with shnorkels @ 1:55, desc 1-3 to what you can
6 x 100 swim free br 3 @ 1:40 at 1000 pace, no shnorkels
6 x 75 swim free with shnorkels- odds @ 1:05, evens @ :50
6 x 100 swim free br 3 @ 1:50 at 500 pace, no shnorkels
Check HR
If there is time, until 7:15 a.m.:
150's @ :10 rest
odds- 100 swim back with IM tempo, 50 swim breast with BIG kick;
evens swim 50 back, 50 breast, 50 kick free with boards FAST
100 easy drill before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!
Wednesday, February 3, 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
3 sets of:
1 x 150 @ 2:45- 50 catchup free, 100 drill/swim by 25's in primary stroke, NO FREE
2 x 100 @ 1:45- swim IM, desc 1-2
3 x 50 swim/kick on back by 25's in primary stroke @ 1:00; (2nd set @ :55; 3rd set @ :50)
No rest between sets, check HR after each round.
6 sets of (Odd rounds are with boards, even rounds are on your back):
3 x 75 kick @ 1:30- odds 75’s are IM kick by 25's; #2 is all freestyle; descend these 1-3
1 x BROKEN 75 kick, @ :10 rest: 3 x 25 in 1st & 4th sets; 50/25 in 2nd & 5th sets; 25/50 in 3rd & 6th sets.
1 x 50 easy choice drill after each set, no more than :30 rest between sets
Until 6 p.m.:
1:00 rest
3 sets of:
1 x 150 @ 2:45- 50 catchup free, 100 drill/swim by 25's in primary stroke, NO FREE
2 x 100 @ 1:45- swim IM, desc 1-2
3 x 50 swim/kick on back by 25's in primary stroke @ 1:00; (2nd set @ :55; 3rd set @ :50)
No rest between sets, check HR after each round.
6 sets of (Odd rounds are with boards, even rounds are on your back):
3 x 75 kick @ 1:30- odds 75’s are IM kick by 25's; #2 is all freestyle; descend these 1-3
1 x BROKEN 75 kick, @ :10 rest: 3 x 25 in 1st & 4th sets; 50/25 in 2nd & 5th sets; 25/50 in 3rd & 6th sets.
1 x 50 easy choice drill after each set, no more than :30 rest between sets
Until 6 p.m.:
Work on turns from mid-pool, go 3 free,
then 3 NO FREE
Do an excellent job with your HW tonight and thank your parents for getting you to workout this afternoon. Have a great day!
Do an excellent job with your HW tonight and thank your parents for getting you to workout this afternoon. Have a great day!
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