1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
4 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill in primary stroke NO FREE
6 x 25 @ :35- fly pull with free kick
4 x 100 @ 1:50- 25 swim fly build to FAST, 50 swim free br 5, 25 kick FAST free on back- from a dive!
1:00 rest, check HR
All one set...
2 x 125 swim free with shnorkel @ 2:00- descend 1-2 to what you can
5 x 50 swim free/NO FREE by 25's @ :55
2 x 100 kick on belly with shnorkel, desc 1-2 to something juicy @ 2:00
5 x 50 swim/kick on back by 25's @ :55
2 x 125 swim IM (100 IM swim, last 25 kick free on back) desc 1-2 to FAST @ 2:00
5 x 50 kick choice with boards @ :55- hustle here!
12 x 100 kick as follows:
odds- straight kick on back (UDK!) @ 1:45
:15 extra rest
evens- BROKEN, different from round to round, @ 2:45
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. Get excited for the Banquet & clinics with Ariana & Matt.Have a
great day!
Thursday, March 31, 2016
Wednesday, March 30, 2016
Thursday Morning, March 31, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
6 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill in primary stroke NO FREE
8 x 25 @ :35- fly pull with free kick
4 x 100 @ 1:45- 25 swim fly build to FAST, 50 swim free br 5, 25 kick FAST free on back- from a dive!
1:00 rest, check HR
All one set...
2 x 150 swim free with shnorkel @ 2:10- descend 1-2 to what you can
5 x 50 swim free/NO FREE by 25's @ :50
2 x 100 kick on belly with shnorkel, desc 1-2 to something juicy @ 1:50
5 x 50 swim/kick on back by 25's @ :50
2 x 150 swim IM (50 of each stroke) desc 1-2 to FAST @ 2:10
5 x 50 kick choice with boards @ :50- hustle here!
12 x 100 kick as follows:
odds- straight kick on back (UDK!) @ 1:45
:15 extra rest
evens- BROKEN, different from round to round, @ 2:45
Until 7:15 a.m., finish up with...
300's swim descend 1-3's @ 4:30 (2nd set of 3 is backstroke)
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
6 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill in primary stroke NO FREE
8 x 25 @ :35- fly pull with free kick
4 x 100 @ 1:45- 25 swim fly build to FAST, 50 swim free br 5, 25 kick FAST free on back- from a dive!
1:00 rest, check HR
All one set...
2 x 150 swim free with shnorkel @ 2:10- descend 1-2 to what you can
5 x 50 swim free/NO FREE by 25's @ :50
2 x 100 kick on belly with shnorkel, desc 1-2 to something juicy @ 1:50
5 x 50 swim/kick on back by 25's @ :50
2 x 150 swim IM (50 of each stroke) desc 1-2 to FAST @ 2:10
5 x 50 kick choice with boards @ :50- hustle here!
12 x 100 kick as follows:
odds- straight kick on back (UDK!) @ 1:45
:15 extra rest
evens- BROKEN, different from round to round, @ 2:45
Until 7:15 a.m., finish up with...
300's swim descend 1-3's @ 4:30 (2nd set of 3 is backstroke)
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, March 30, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 sets of:
3 x 75 as follows-
1- 50 catchup free drill, 25 fly kick on side @ 1:25
2- 25 kick free head out, 50 2 kicks 1 pull breaststroke drill @ 1:25
3- 25 fly pull with free kick, 50 choice kick on back- all one kick (UDK!) @ 1:25
1 x 125 @ 2:15- 75 swim IM, 50 kick choice on back- UDK!
No rest between sets, check HR after each 125.
8 sets of:
**Add 1 x 50 kick in each round, up to 8 x 50 kick!
1 x 75 swim IM (no free)- @ 1:40- lots of rest, get ready....
1** x 50 kick choice FAST for time (all one kick) @ 1:00- odd rounds go on back- focus on UDK; even rounds can be with boards, go free/NO FREE by 25's when using boards.
100 easy drill before you get out. Do an excellent job with your HW tonight and be sure to start thinking about your long course goals for this year. Have a great day!
1:00 rest
3 sets of:
3 x 75 as follows-
1- 50 catchup free drill, 25 fly kick on side @ 1:25
2- 25 kick free head out, 50 2 kicks 1 pull breaststroke drill @ 1:25
3- 25 fly pull with free kick, 50 choice kick on back- all one kick (UDK!) @ 1:25
1 x 125 @ 2:15- 75 swim IM, 50 kick choice on back- UDK!
No rest between sets, check HR after each 125.
8 sets of:
**Add 1 x 50 kick in each round, up to 8 x 50 kick!
1 x 75 swim IM (no free)- @ 1:40- lots of rest, get ready....
1** x 50 kick choice FAST for time (all one kick) @ 1:00- odd rounds go on back- focus on UDK; even rounds can be with boards, go free/NO FREE by 25's when using boards.
100 easy drill before you get out. Do an excellent job with your HW tonight and be sure to start thinking about your long course goals for this year. Have a great day!
Tuesday, March 29, 2016
Wednesday, March 30, 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 sets of 3 x 75 as follows:
1- 50 catchup free drill, 25 fly kick on side @ 1:20
2- 25 kick free head out, 50 2 kicks 1 pull breaststroke drill @ 1:20
3- 50 choice kick on back- all one kick (UDK!), 25 fly pull with free kick @ 1:20
1 x 125 @ 2:00- 75 swim IM, 50 kick choice on back- UDK!
No rest between sets, check HR after each 125.
**Add 1 x 50 kick in each round, up to 8 x 50 kick!
1 x 75 swim IM (no free)- @ 1:40
1** x 50 kick choice (all one kick) @ 1:00
Until 7:15 a.m.- finish up with...
1 x 150 swim free with shnorkel @ 2:15
3 x 50 swim free @ :45 (even rounds @ :40)
100 easy drill before you get out. Do an excellent job in school today and be sure to start thinking about your long course goals for this year. Have a great day!
1:00 rest
4 sets of 3 x 75 as follows:
1- 50 catchup free drill, 25 fly kick on side @ 1:20
2- 25 kick free head out, 50 2 kicks 1 pull breaststroke drill @ 1:20
3- 50 choice kick on back- all one kick (UDK!), 25 fly pull with free kick @ 1:20
1 x 125 @ 2:00- 75 swim IM, 50 kick choice on back- UDK!
No rest between sets, check HR after each 125.
**Add 1 x 50 kick in each round, up to 8 x 50 kick!
1 x 75 swim IM (no free)- @ 1:40
1** x 50 kick choice (all one kick) @ 1:00
Until 7:15 a.m.- finish up with...
1 x 150 swim free with shnorkel @ 2:15
3 x 50 swim free @ :45 (even rounds @ :40)
100 easy drill before you get out. Do an excellent job in school today and be sure to start thinking about your long course goals for this year. Have a great day!
Tuesday, March 29, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick oby 25's
1:00 rest
3 sets of:
4 x 25 breaststroke drill @ :35 (different drill by round)
4 x 25 kick with boards FAST @ :45 (@ :35 in 2nd set; @ :25 in 3rd set)
1 x 100 kick on back @ 1:45- get time, desc 1-3 to something juicy!
No rest between sets, check HR after 3rd set.
3 sets of:
2 x 75 @ 1:15- 50 swim free br 3, 25 kick on back
3 x 50 swim breaststroke/freestyle by 25's @ :55 (2nd set @ :50; 3rd set @ :45- @ :50 if missing @ :45)
No rest between sets, check HR after 3rd set.
LONG SWIM-
3 times through, focus on the UDK thorughout:
1 x 200 swim free br 3/5/3/7 by 50's
1 x 100 IM swim
1 x 100 kick IM order by 25's on back- 5 FAST UDK off each wall!
1:00 rest, check HR when you finish
Until 6:00 p.m., work on starts- UDK until you break out!
100 easy drill before you leave. Do an excellent job with your HW tonight and start thinking about your long course goals for this year. Drylands tonight at S&H, have a great day!
1:00 rest
3 sets of:
4 x 25 breaststroke drill @ :35 (different drill by round)
4 x 25 kick with boards FAST @ :45 (@ :35 in 2nd set; @ :25 in 3rd set)
1 x 100 kick on back @ 1:45- get time, desc 1-3 to something juicy!
No rest between sets, check HR after 3rd set.
3 sets of:
2 x 75 @ 1:15- 50 swim free br 3, 25 kick on back
3 x 50 swim breaststroke/freestyle by 25's @ :55 (2nd set @ :50; 3rd set @ :45- @ :50 if missing @ :45)
No rest between sets, check HR after 3rd set.
LONG SWIM-
3 times through, focus on the UDK thorughout:
1 x 200 swim free br 3/5/3/7 by 50's
1 x 100 IM swim
1 x 100 kick IM order by 25's on back- 5 FAST UDK off each wall!
1:00 rest, check HR when you finish
Until 6:00 p.m., work on starts- UDK until you break out!
100 easy drill before you leave. Do an excellent job with your HW tonight and start thinking about your long course goals for this year. Drylands tonight at S&H, have a great day!
Monday, March 28, 2016
Tuesday, March 29, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick oby 25's
1:00 rest
3 x 150 @ :15 rest- 50 catchup free drill, 25 breast kick on back, 50 choice drill in primary stroke NO FREE, 25 choice kick on back (5 FAST UDK throughout!)
1:00 rest
3 sets of:
4 x 25 breaststroke drill @ :35 (different drill by round)
4 x 25 kick with boards FAST @ :45 (@ :35 in 2nd set; @ :25 in 3rd set)
1 x 100 kick on back @ 1:45- get time, desc 1-3 to something juicy!
No rest between sets, check HR after 3rd set.
4 sets of:
2 x 75 @ 1:15- 50 swim free br 3, 25 kick on back
3 x 50 swim breaststroke/freestyle by 25's @ :55 (2nd set @ :50; last set @ :45)
No rest between sets, check HR after 3rd set.
LONG SWIM-
3 times through, focus on the UDK thorughout:
1 x 200 swim free br 3/5/3/7 by 50's
1 x 100 IM swim
1 x 100 kick IM order by 25's on back- 5 FAST UDK off each wall!
1:00 rest, check HR when you finish
Until 7:15 a.m., work on starts- UDK until you break out!
100 easy drill before you leave. Do an excellent job in school today and start thinking about your long course goals for this year. Drylands tonight at S&H, have a great day!
1:00 rest
3 x 150 @ :15 rest- 50 catchup free drill, 25 breast kick on back, 50 choice drill in primary stroke NO FREE, 25 choice kick on back (5 FAST UDK throughout!)
1:00 rest
3 sets of:
4 x 25 breaststroke drill @ :35 (different drill by round)
4 x 25 kick with boards FAST @ :45 (@ :35 in 2nd set; @ :25 in 3rd set)
1 x 100 kick on back @ 1:45- get time, desc 1-3 to something juicy!
No rest between sets, check HR after 3rd set.
4 sets of:
2 x 75 @ 1:15- 50 swim free br 3, 25 kick on back
3 x 50 swim breaststroke/freestyle by 25's @ :55 (2nd set @ :50; last set @ :45)
No rest between sets, check HR after 3rd set.
LONG SWIM-
3 times through, focus on the UDK thorughout:
1 x 200 swim free br 3/5/3/7 by 50's
1 x 100 IM swim
1 x 100 kick IM order by 25's on back- 5 FAST UDK off each wall!
1:00 rest, check HR when you finish
Until 7:15 a.m., work on starts- UDK until you break out!
100 easy drill before you leave. Do an excellent job in school today and start thinking about your long course goals for this year. Drylands tonight at S&H, have a great day!
Monday, March 28, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/breast pull with free kick, by 25's
1:00 rest
2 sets of:
6 x 75 @ 1:20- 25 catchup free drill, 50 choice drill in primary stroke NO FREE
8 x 25 @ :40- 2 dolphin kicks 1 pull breaststroke drill- head down until hands move outside your shoulders.
12 x 50 @ :55 as follows:
1-4, kick on back with 5 FAST UDK off each wall
5-8, kick with boards free/NO FREE by 25's
9-12, choice kick- but 1st 25 is always breaststroke (on back or with boards); 5 FAST UDK if kicking on back.
1 x 250 swim free with shnorkel- get time on 1st one, descend for #2
1:00 rest between sets, check HR after each set.
With fins, 2 sets of:
6 x 25 @ :35- breast pull with free kick
6 x 75 @ 1:30- breast pull with dolphin kick & FLIP TURNS; desc 1-2's
No rest between sets, check HR after each set.
Until 6:00 p.m., work on turns from midpool (3 free, 3 NO FREE)
Do an excellent job with your HW tonight, drink lots of water, eat well & get excited for the long course season. Have a great day!
1:00 rest
2 sets of:
6 x 75 @ 1:20- 25 catchup free drill, 50 choice drill in primary stroke NO FREE
8 x 25 @ :40- 2 dolphin kicks 1 pull breaststroke drill- head down until hands move outside your shoulders.
12 x 50 @ :55 as follows:
1-4, kick on back with 5 FAST UDK off each wall
5-8, kick with boards free/NO FREE by 25's
9-12, choice kick- but 1st 25 is always breaststroke (on back or with boards); 5 FAST UDK if kicking on back.
1 x 250 swim free with shnorkel- get time on 1st one, descend for #2
1:00 rest between sets, check HR after each set.
With fins, 2 sets of:
6 x 25 @ :35- breast pull with free kick
6 x 75 @ 1:30- breast pull with dolphin kick & FLIP TURNS; desc 1-2's
No rest between sets, check HR after each set.
Until 6:00 p.m., work on turns from midpool (3 free, 3 NO FREE)
Do an excellent job with your HW tonight, drink lots of water, eat well & get excited for the long course season. Have a great day!
Sunday, March 27, 2016
Monday, March 28, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/breast pull with free kick, by 25's
1:00 rest
2 sets of:
6 x 75 @ 1:20- 25 catchup free drill, 50 choice drill in primary stroke NO FREE
8 x 25 @ :40- 2 dolphin kicks 1 pull breaststroke drill- head down until hands move outside your shoulders.
12 x 50 @ :55 as follows:
1-4, kick on back with 5 FAST UDK off each wall
5-8, kick with boards free/NO FREE by 25's
9-12, choice kick- but 1st 25 is always breaststroke (on back or with boards); 5 FAST UDK if kicking on back.
1 x 250 swim free with shnorkel- get time on 1st one, descend for #2
1:00 rest between sets, check HR after each set.
With fins, 2 sets of:
6 x 25 @ :35- breast pull with free kick
6 x 75 @ 1:30- breast pull with dolphin kick & FLIP TURNS; desc 1-2's
NO rest between sets, check HR after each set.
4 sets of:
2 x 75 @ 1:15- 50 swim free br 3, 25 kick on back
3 x 50 swim breaststroke/freestyle by 25's @ :55 (last set @ :50)
No rest between sets, check HR after 3rd set.
Until 7:15 a.m., work on turns from midpool (3 free, 3 NO FREE)
Do an excellent job in school today, drink lots of water, eat well & get excited for the long course season. Have a great day!
1:00 rest
2 sets of:
6 x 75 @ 1:20- 25 catchup free drill, 50 choice drill in primary stroke NO FREE
8 x 25 @ :40- 2 dolphin kicks 1 pull breaststroke drill- head down until hands move outside your shoulders.
12 x 50 @ :55 as follows:
1-4, kick on back with 5 FAST UDK off each wall
5-8, kick with boards free/NO FREE by 25's
9-12, choice kick- but 1st 25 is always breaststroke (on back or with boards); 5 FAST UDK if kicking on back.
1 x 250 swim free with shnorkel- get time on 1st one, descend for #2
1:00 rest between sets, check HR after each set.
With fins, 2 sets of:
6 x 25 @ :35- breast pull with free kick
6 x 75 @ 1:30- breast pull with dolphin kick & FLIP TURNS; desc 1-2's
NO rest between sets, check HR after each set.
4 sets of:
2 x 75 @ 1:15- 50 swim free br 3, 25 kick on back
3 x 50 swim breaststroke/freestyle by 25's @ :55 (last set @ :50)
No rest between sets, check HR after 3rd set.
Until 7:15 a.m., work on turns from midpool (3 free, 3 NO FREE)
Do an excellent job in school today, drink lots of water, eat well & get excited for the long course season. Have a great day!
Tuesday, March 22, 2016
Tuesday, March 22, 2016- JP Vanderloo
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
2 x 100 @ :10 rest- 50 ra2 la2 free drill, 50 choice kick on back (UDK!)
2 x 75 @ :10 rest- 25 choice breaststroke drill, 50 swim breaststroke with good pullouts
8 x 25 @ :10 rest-
odds are drill (freestyle in 1st set, your choice NO FREE in the 2nd set)
evens are swim build to FAST (free in 1st set, your choice NO FREE in 2nd set)
1 x 300 IM- 50 swim, 25 kick for each stroke- try to get your time for the 1st set, see if you can be faster in the 2nd set; 2nd set does not have to be all out fast, just faster than the 1st set- swim as you feel.
1:00 rest between sets, check HR
3 sets of (all 50's @ :55):
2 x 50 swim free br 3, desc 1-2
2 x 50 swim IM order by 25's with good turns (fly/back on #1, back/breast on #2)
2 x 50 kick choice (same stroke for both, change kick from round to round), desc 1-2
1 x 250 swim your choice (all one stroke)- 100 cruise, 50 FAST, 50 drill, 50 FAST; can be a different stroke from round to round
1:00 rest between sets, check HR.
100 easy drill after 3rd set = 4050.
Drink plenty of water today and get excited for your trip. Do a great job warming up and warming down and enjoy the meet. If possible, let me know how you're doing. We miss having you down here with us, everybody wishes you good luck at Zones! Have a great day!
1:00 rest
2 sets of
2 x 100 @ :10 rest- 50 ra2 la2 free drill, 50 choice kick on back (UDK!)
2 x 75 @ :10 rest- 25 choice breaststroke drill, 50 swim breaststroke with good pullouts
8 x 25 @ :10 rest-
odds are drill (freestyle in 1st set, your choice NO FREE in the 2nd set)
evens are swim build to FAST (free in 1st set, your choice NO FREE in 2nd set)
1 x 300 IM- 50 swim, 25 kick for each stroke- try to get your time for the 1st set, see if you can be faster in the 2nd set; 2nd set does not have to be all out fast, just faster than the 1st set- swim as you feel.
1:00 rest between sets, check HR
3 sets of (all 50's @ :55):
2 x 50 swim free br 3, desc 1-2
2 x 50 swim IM order by 25's with good turns (fly/back on #1, back/breast on #2)
2 x 50 kick choice (same stroke for both, change kick from round to round), desc 1-2
1 x 250 swim your choice (all one stroke)- 100 cruise, 50 FAST, 50 drill, 50 FAST; can be a different stroke from round to round
1:00 rest between sets, check HR.
100 easy drill after 3rd set = 4050.
Drink plenty of water today and get excited for your trip. Do a great job warming up and warming down and enjoy the meet. If possible, let me know how you're doing. We miss having you down here with us, everybody wishes you good luck at Zones! Have a great day!
Sunday, March 20, 2016
Monday, March 21, 2016- JP Vanderloo
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back
1:00 rest
4 x 50 catchup free drill @ 1:00- head still, full & even hip rotation
8 x 75 @ 1:20-
odds- 25 breast kick on back, 50 choice drill (mix it up)
evens- swim/kick/swim by 25's- same stroke as 50 drill on odds
8 x 50 @ :55-
odds- swim/kick by 25's
evens- all kick, really good UDK, break out FAST & go!
6 x 1/2 pool sprints @ :30- go 2 free, 2 NO FREE
1:00 rest
4 sets of:
1 x 100 @ 1:40- 75 swim free br 3, 25 swim build to FAST from a dive, NO FREE on last 25
2 x 75 swim IM, descend 1-2 to something juicy @ 1:25
1 x 100 kick on back (UDK!)- add 1 x 100 kick in each set- all of them are FAST kick @ 2:20
No rest between sets, check HR after each round.
Finish up with...
With shnorkels, swim freestyle until you have to get out- every third 50 should be at an 85-90% effort!
100 easy drill before you get out. Be sure to bring everything you need & get excited for a great week of racing. Pack wisely, and thank your parents for making this trip happen. Have a great day!
1:00 rest
4 x 50 catchup free drill @ 1:00- head still, full & even hip rotation
8 x 75 @ 1:20-
odds- 25 breast kick on back, 50 choice drill (mix it up)
evens- swim/kick/swim by 25's- same stroke as 50 drill on odds
8 x 50 @ :55-
odds- swim/kick by 25's
evens- all kick, really good UDK, break out FAST & go!
6 x 1/2 pool sprints @ :30- go 2 free, 2 NO FREE
1:00 rest
4 sets of:
1 x 100 @ 1:40- 75 swim free br 3, 25 swim build to FAST from a dive, NO FREE on last 25
2 x 75 swim IM, descend 1-2 to something juicy @ 1:25
1 x 100 kick on back (UDK!)- add 1 x 100 kick in each set- all of them are FAST kick @ 2:20
No rest between sets, check HR after each round.
Finish up with...
With shnorkels, swim freestyle until you have to get out- every third 50 should be at an 85-90% effort!
100 easy drill before you get out. Be sure to bring everything you need & get excited for a great week of racing. Pack wisely, and thank your parents for making this trip happen. Have a great day!
Monday, March 21, 2016- NCSA
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/swim/kick by 25's
1:00 rest
4 x 150 @ :10 rest (Micaela & Noah, go 2 x 150's)
odds- 50 catchup free drill, 100 drill/swim by 25's in primary stroke NO FREE
evens- 50 kick choice on back (UDK!), 100 drill/kick by 25's your choice
8 x 75 @ 1:20
1-3, 50 drill/swim by 25's in 4th best stroke, 25 fly kick on side (UDK off the wall!)
#4- all kick, 5 FAST UDK off the wall, then easy kick to the end
5-7, 25 choice kick with FAST breakout, then easy to the end; 50 drill/swim by 25's your choice
#8- all kick, build each 25 to strong (good UDK's)
2 x 300 @ :20 rest as follows:
100 swim free br 3, 100 choice kick on back (UDK!), 100 drill/swim build to FAST by 25's in primary stroke
1:00 rest, check HR
Natalie & Noah, go the following 50's @ 1:00 if necessary- or 1:05 if needed; Micaela, go them @ 1:10 (and go 9 x 50's, not 15)
15 x 50 @ :55 in sets of 3 as follows:
1&2- swim free br 3
#3- swim IM order by 25's (NO FREE on this 50)
1:00 rest, check HR
Finish up with...
6 x 1/2 pool sprints @ :35 (or @ :20 rest)
1 x 200- drill/skulling by 25's
Check your HR before you get out.
Get excited to race this week! Meet at the pool at 5:00 p.m. for a quick warmup and/or to get your credentials. Drink plenty of water today & tonight & thank your parents for getting you to sunny FLA!
1:00 rest
4 x 150 @ :10 rest (Micaela & Noah, go 2 x 150's)
odds- 50 catchup free drill, 100 drill/swim by 25's in primary stroke NO FREE
evens- 50 kick choice on back (UDK!), 100 drill/kick by 25's your choice
8 x 75 @ 1:20
1-3, 50 drill/swim by 25's in 4th best stroke, 25 fly kick on side (UDK off the wall!)
#4- all kick, 5 FAST UDK off the wall, then easy kick to the end
5-7, 25 choice kick with FAST breakout, then easy to the end; 50 drill/swim by 25's your choice
#8- all kick, build each 25 to strong (good UDK's)
2 x 300 @ :20 rest as follows:
100 swim free br 3, 100 choice kick on back (UDK!), 100 drill/swim build to FAST by 25's in primary stroke
1:00 rest, check HR
Natalie & Noah, go the following 50's @ 1:00 if necessary- or 1:05 if needed; Micaela, go them @ 1:10 (and go 9 x 50's, not 15)
15 x 50 @ :55 in sets of 3 as follows:
1&2- swim free br 3
#3- swim IM order by 25's (NO FREE on this 50)
1:00 rest, check HR
Finish up with...
6 x 1/2 pool sprints @ :35 (or @ :20 rest)
1 x 200- drill/skulling by 25's
Check your HR before you get out.
Get excited to race this week! Meet at the pool at 5:00 p.m. for a quick warmup and/or to get your credentials. Drink plenty of water today & tonight & thank your parents for getting you to sunny FLA!
Sunday, March 20, 2016- NCSA
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/choice skulling, by 25's
1:00 rest
2 x 125 @ :10 rest- 50 ra2 la2 free drill, 75 kick/drill/kick by 25's in primary stroke, NO FREE
4 x 50 fist free drill br 3/choice different drill in primary stroke- by 25's
8 x 25 @ :35- fly pull with free kick, except #'s 3, 5 & 7 are kick on back, at least 10 yards FAST UDK off the wall
12 x 75 in sets of 4 as follows:
1- 50 swim back, 25 swim breaststroke @ 1:10
2- 25 swim back, 50 swim breaststroke @ 1:10
3&4- kick choice descend 1-2 to all out FAST @ 1:20
5&6- swim IM (NO FREE) @ 1:10
7&8- kick choice, FAST/easy/FAST by 25's @ 1:20
9&10- swim/kick/swim by 25's in primary stroke NO FREE desc 1-2 @ 1:15
:20 extra rest
11&12- all kick FAST, choice @ 1:40
1:00 rest, check HR
1 x 300- 50 choice (drill, skulling or kick), 25 drill in primary stroke, 25 swim primary stroke build to FAST- FROM A DIVE
1:00 rest
3 sets of:
4 x 50 swim all out FAST from a dive @ 2:00- these should be in your primary stroke NO FREE for at least 2 rounds; one round can be free
2 x 150 choice swim (free, IM or backstroke) descend 1-2 to what you can @ 2:40; #2 should be a 100% legitimate all out effort!
Check your HR after each set. Go at least a 300 drill/choice by 50's after the 3rd set before you get out. Get excited for the meet this week, be sure to pack carefully- remember your water bottle & sunscreen, and thank your parents for making this trip happen. Have a great day!
1:00 rest
2 x 125 @ :10 rest- 50 ra2 la2 free drill, 75 kick/drill/kick by 25's in primary stroke, NO FREE
4 x 50 fist free drill br 3/choice different drill in primary stroke- by 25's
8 x 25 @ :35- fly pull with free kick, except #'s 3, 5 & 7 are kick on back, at least 10 yards FAST UDK off the wall
12 x 75 in sets of 4 as follows:
1- 50 swim back, 25 swim breaststroke @ 1:10
2- 25 swim back, 50 swim breaststroke @ 1:10
3&4- kick choice descend 1-2 to all out FAST @ 1:20
5&6- swim IM (NO FREE) @ 1:10
7&8- kick choice, FAST/easy/FAST by 25's @ 1:20
9&10- swim/kick/swim by 25's in primary stroke NO FREE desc 1-2 @ 1:15
:20 extra rest
11&12- all kick FAST, choice @ 1:40
1:00 rest, check HR
1 x 300- 50 choice (drill, skulling or kick), 25 drill in primary stroke, 25 swim primary stroke build to FAST- FROM A DIVE
1:00 rest
3 sets of:
4 x 50 swim all out FAST from a dive @ 2:00- these should be in your primary stroke NO FREE for at least 2 rounds; one round can be free
2 x 150 choice swim (free, IM or backstroke) descend 1-2 to what you can @ 2:40; #2 should be a 100% legitimate all out effort!
Check your HR after each set. Go at least a 300 drill/choice by 50's after the 3rd set before you get out. Get excited for the meet this week, be sure to pack carefully- remember your water bottle & sunscreen, and thank your parents for making this trip happen. Have a great day!
Saturday, March 19, 2016
Saturday, March 19, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM-e ach 100 is drill/kick on back by 50's
1:00 rest
With fins:
6 x 50 @ 1:00- 2 dolphin kicks 1 pull breast drill, desc 1-2, with FLIP TURNS
8 x 25 @ :40- sit & spin backstroke drill
Take fins off..
4 x 25 fly pull with free kick @ :35
6 x 75 swim back/breast/kick free on back by 25's @ 1:15
8 x 50 kick on back (#'s 4, 5 & 8 can be with boards) @ :50; ND, MP, JP can be @ :55
1:00 rest, check HR
3 sets of:
2 x 250 swim free descend 1-2 @ 3:20
1 x 75 kick FAST free with boards @ 1:30
2 x 125 swim IM (100 IM, last 25 is kick free on back) @ 1:45
1 x 75 kick FAST IM with boards @ 1:30
Check HR after each set.
100 easy drill before you get out. Get excited for the meet & take good care of yourself away from the pool. Have a great day!
1:00 rest
With fins:
6 x 50 @ 1:00- 2 dolphin kicks 1 pull breast drill, desc 1-2, with FLIP TURNS
8 x 25 @ :40- sit & spin backstroke drill
Take fins off..
4 x 25 fly pull with free kick @ :35
6 x 75 swim back/breast/kick free on back by 25's @ 1:15
8 x 50 kick on back (#'s 4, 5 & 8 can be with boards) @ :50; ND, MP, JP can be @ :55
1:00 rest, check HR
3 sets of:
2 x 250 swim free descend 1-2 @ 3:20
1 x 75 kick FAST free with boards @ 1:30
2 x 125 swim IM (100 IM, last 25 is kick free on back) @ 1:45
1 x 75 kick FAST IM with boards @ 1:30
Check HR after each set.
100 easy drill before you get out. Get excited for the meet & take good care of yourself away from the pool. Have a great day!
Thursday, March 17, 2016
Friday, March 18, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest
3 x 200 @ :10 rest- 100 IM drill, 100 kick on back- descend the 100 kick 1-3
Put on fins...
With fins, 4 sets of:
1 x 25 @ :35- all drill
1 x 25 @ :35- swim 15 yards FAST, 10 yards drill
1 x 25 @ :35- all drill
1* x 25 @ :20- all swim FAST
*in 2nd set, go 2 x 25 swim @ :20; in 3rd set- 3 x 25; in 4th set- go 4 x 25 swim FAST @ :20
1:00 rest, take fins off after 2nd set.
8 x 50 drill @ 1:00- 2 free, 2 primary stroke NO FREE
1:00 rest, check HR & get ready...
12 sets of:
2 x 75 swim descend 1-2 @ 1:45- #2 is from a dive, should be juicy!
1 x 100 kick FAST for time @ 1:45- every third round, this 100 is BROKEN: 4 x 25 kick @ :10 rest
Go three rounds free, 3 rounds primary stroke, 3 rounds your choice, then 3 rounds kick
Until 7:15 a.m., finish up with:
50's swim free with shnorkels: 3 @ :50 (negative split), 1 @ :35
100 easy drill before you get out. Do an excellent job in school today and get excited for your next meet. Have a great day!
1:00 rest
3 x 200 @ :10 rest- 100 IM drill, 100 kick on back- descend the 100 kick 1-3
Put on fins...
With fins, 4 sets of:
1 x 25 @ :35- all drill
1 x 25 @ :35- swim 15 yards FAST, 10 yards drill
1 x 25 @ :35- all drill
1* x 25 @ :20- all swim FAST
*in 2nd set, go 2 x 25 swim @ :20; in 3rd set- 3 x 25; in 4th set- go 4 x 25 swim FAST @ :20
1:00 rest, take fins off after 2nd set.
8 x 50 drill @ 1:00- 2 free, 2 primary stroke NO FREE
1:00 rest, check HR & get ready...
12 sets of:
2 x 75 swim descend 1-2 @ 1:45- #2 is from a dive, should be juicy!
1 x 100 kick FAST for time @ 1:45- every third round, this 100 is BROKEN: 4 x 25 kick @ :10 rest
Go three rounds free, 3 rounds primary stroke, 3 rounds your choice, then 3 rounds kick
Until 7:15 a.m., finish up with:
50's swim free with shnorkels: 3 @ :50 (negative split), 1 @ :35
100 easy drill before you get out. Do an excellent job in school today and get excited for your next meet. Have a great day!
Thursday, March 17, 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 75 in 2 sets of 3 as follows:
1- 25 kick on back (UDK!), 50 catchup free drill @ 1:10
2-50 kick on back (UDK!), 25 choice drill in primary stroke, NO FREE @ 1:20
3-75 in primary stroke (swim/kick/swim by 25's), get time on #3 & descend on # 6
1:00 rest after #6
6 x 25 @ :40 sit & spin backstroke drill @ :40- 1/2 spin drill, 1/2 swim at same tempo
2 sets of:
3 x 50 kick IM order by 25's, @ :50- can be with boards in 2nd set (on back in first set)
2 x 100 kick FAST @ :10 rest- 1st 100 is choice, 2nd 100 is IM order by 25's with boards
:30 rest between sets, check HR
9 x 100 @ 1:45
1 @ mile pace, 1 cruise; 2 @ mile pace, 1 cruise; 3 @ mile pace, 1 cruise
9 x 100 @ 1:45-
1 @ 1000 pace, 1 cruise; 2 @ 1000 pace, 1 cruise; 3 @ 1000 pace, 1 cruise
9 x 100 @ 1:45-
1 @ 500 pace, 1 cruise; 2 @ 500 pace, 1 cruise; 3 @ 500 pace, 1 cruise
1:00 rest, check HR
If there is time, work on starts.
100 easy drill before you get out. Do an excellent job with your HW tonight- make sure you thank your parents for getting you to the pool this afternoon. Have a great day!
1:00 rest
6 x 75 in 2 sets of 3 as follows:
1- 25 kick on back (UDK!), 50 catchup free drill @ 1:10
2-50 kick on back (UDK!), 25 choice drill in primary stroke, NO FREE @ 1:20
3-75 in primary stroke (swim/kick/swim by 25's), get time on #3 & descend on # 6
1:00 rest after #6
6 x 25 @ :40 sit & spin backstroke drill @ :40- 1/2 spin drill, 1/2 swim at same tempo
2 sets of:
3 x 50 kick IM order by 25's, @ :50- can be with boards in 2nd set (on back in first set)
2 x 100 kick FAST @ :10 rest- 1st 100 is choice, 2nd 100 is IM order by 25's with boards
:30 rest between sets, check HR
9 x 100 @ 1:45
1 @ mile pace, 1 cruise; 2 @ mile pace, 1 cruise; 3 @ mile pace, 1 cruise
9 x 100 @ 1:45-
1 @ 1000 pace, 1 cruise; 2 @ 1000 pace, 1 cruise; 3 @ 1000 pace, 1 cruise
9 x 100 @ 1:45-
1 @ 500 pace, 1 cruise; 2 @ 500 pace, 1 cruise; 3 @ 500 pace, 1 cruise
1:00 rest, check HR
If there is time, work on starts.
100 easy drill before you get out. Do an excellent job with your HW tonight- make sure you thank your parents for getting you to the pool this afternoon. Have a great day!
Wednesday, March 16, 2016
Thursday, Mach 17, 2017- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
9 x 75 in sets of 3 as follows:
1- 25 kick on back (UDK!), 50 catchup free drill @ 1:10
2-50 kick on back (UDK!), 25 choice drill in primary stroke, NO FREE @ 1:20
3-75 in primary stroke (swim/kick/swim by 25's), get time on #3 & descend on #'s 6 &9
1:00 rest after #9
8 x 25 @ :40 sit & spin backstroke drill @ :40- 1/2 spin drill, 1/2 swim at same tempo
4 sets of:
3 x 50 kick IM order by 25's, @ :50- can be with boards, except no boards in 3rd set
2 x 100 kick FAST @ :10 rest- 1st 100 is choice, 2nd 100 is IM order by 25's with boards
:30 rest between sets, check HR
9 x 100 @ 1:20-
1 @ mile pace, 1 cruise; 2 @ mile pace, 1 cruise; 3 @ mile pace, 1 cruise
9 x 100 @ 1:30-
1 @ 1000 pace, 1 cruise; 2 @ 1000 pace, 1 cruise; 3 @ 1000 pace, 1 cruise
9 x 100 @ 1:40-
1 @ 500 pace, 1 cruise; 2 @ 500 pace, 1 cruise; 3 @ 500 pace, 1 cruise
1:00 rest, check HR
If there is time, work on starts.
100 easy drill before you get out. Do an excellent job in school today- make sure you thank your parents for getting you to the pool this morning. Have a great day!
1:00 rest
9 x 75 in sets of 3 as follows:
1- 25 kick on back (UDK!), 50 catchup free drill @ 1:10
2-50 kick on back (UDK!), 25 choice drill in primary stroke, NO FREE @ 1:20
3-75 in primary stroke (swim/kick/swim by 25's), get time on #3 & descend on #'s 6 &9
1:00 rest after #9
8 x 25 @ :40 sit & spin backstroke drill @ :40- 1/2 spin drill, 1/2 swim at same tempo
4 sets of:
3 x 50 kick IM order by 25's, @ :50- can be with boards, except no boards in 3rd set
2 x 100 kick FAST @ :10 rest- 1st 100 is choice, 2nd 100 is IM order by 25's with boards
:30 rest between sets, check HR
9 x 100 @ 1:20-
1 @ mile pace, 1 cruise; 2 @ mile pace, 1 cruise; 3 @ mile pace, 1 cruise
9 x 100 @ 1:30-
1 @ 1000 pace, 1 cruise; 2 @ 1000 pace, 1 cruise; 3 @ 1000 pace, 1 cruise
9 x 100 @ 1:40-
1 @ 500 pace, 1 cruise; 2 @ 500 pace, 1 cruise; 3 @ 500 pace, 1 cruise
1:00 rest, check HR
If there is time, work on starts.
100 easy drill before you get out. Do an excellent job in school today- make sure you thank your parents for getting you to the pool this morning. Have a great day!
Wednesday, March 16, 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
3 x 200 @ :10 rest- 100 IM drill, 100 kick on back- descend the 100 kick 1-3
Put on fins...
With fins, 4 sets of:
1 x 25 @ :40- all drill
1 x 25 @ :40- swim 15 yards FAST, 10 yards drill
1 x 25 @ :40- all drill
1* x 25 @ :25- all swim FAST
*in 2nd set, go 2 x 25 swim @ :25; in 3rd set- 3 x 25; in 4th set- go 4 x 25 swim FAST @ :25
1:00 rest, take fins off after 4th set.
6 x 50 drill @ 1:00- 3 free,3 primary stroke NO FREE
1:00 rest, check HR & get ready...
8 sets of:
2 x 75 swim descend 1-2 @ 1:45- #2 is from a dive, should be juicy!
1 x 100 kick on back FAST for time @ 2:00- every third round, this 100 is BROKEN: 4 x 25 kick with boards @ :10 rest, all @ 3:00 (so the 3rd & 6th rounds of 8 are BROKEN)
Go three rounds free, three rounds primary stroke, last two rounds your choice
Until 6:00 p.m., finish up with:
50's swim free with shnorkels: 3 @ :50 (negative split), 1 @ :40
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the meet this weekend. Have a great day!
1:00 rest
3 x 200 @ :10 rest- 100 IM drill, 100 kick on back- descend the 100 kick 1-3
Put on fins...
With fins, 4 sets of:
1 x 25 @ :40- all drill
1 x 25 @ :40- swim 15 yards FAST, 10 yards drill
1 x 25 @ :40- all drill
1* x 25 @ :25- all swim FAST
*in 2nd set, go 2 x 25 swim @ :25; in 3rd set- 3 x 25; in 4th set- go 4 x 25 swim FAST @ :25
1:00 rest, take fins off after 4th set.
6 x 50 drill @ 1:00- 3 free,3 primary stroke NO FREE
1:00 rest, check HR & get ready...
8 sets of:
2 x 75 swim descend 1-2 @ 1:45- #2 is from a dive, should be juicy!
1 x 100 kick on back FAST for time @ 2:00- every third round, this 100 is BROKEN: 4 x 25 kick with boards @ :10 rest, all @ 3:00 (so the 3rd & 6th rounds of 8 are BROKEN)
Go three rounds free, three rounds primary stroke, last two rounds your choice
Until 6:00 p.m., finish up with:
50's swim free with shnorkels: 3 @ :50 (negative split), 1 @ :40
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the meet this weekend. Have a great day!
Tuesday, March 15, 2016
Wednesday, March 16, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest
3 x 200 @ :10 rest- 100 IM drill, 100 kick on back- descend the 100 kick 1-3
Put on fins...
With fins, 4 sets of:
1 x 25 @ :35- all drill
1 x 25 @ :35- swim 15 yards FAST, 10 yards drill
1 x 25 @ :35- all drill
1* x 25 @ :20- all swim FAST
*in 2nd set, go 2 x 25 swim @ :20; in 3rd set- 3 x 25; in 4th set- go 4 x 25 swim FAST @ :20
1:00 rest, take fins off after 2nd set.
8 x 50 drill @ 1:00- 2 free, 2 primary stroke NO FREE
1:00 rest, check HR & get ready...
12 sets of:
2 x 75 swim descend 1-2 @ 1:45- #2 is from a dive, should be juicy!
1 x 100 kick FAST for time @ 1:45- every third round, this 100 is BROKEN: 4 x 25 kick @ :10 rest
Go three rounds free, 3 rounds primary stroke, 3 rounds your choice, then 3 rounds kick
Until 7:15 a.m., finish up with:
50's swim free with shnorkels: 3 @ :50 (negative split), 1 @ :35
100 easy drill before you get out. Do an excellent job in school today and get excited for the meet this weekend. Have a great day!
1:00 rest
3 x 200 @ :10 rest- 100 IM drill, 100 kick on back- descend the 100 kick 1-3
Put on fins...
With fins, 4 sets of:
1 x 25 @ :35- all drill
1 x 25 @ :35- swim 15 yards FAST, 10 yards drill
1 x 25 @ :35- all drill
1* x 25 @ :20- all swim FAST
*in 2nd set, go 2 x 25 swim @ :20; in 3rd set- 3 x 25; in 4th set- go 4 x 25 swim FAST @ :20
1:00 rest, take fins off after 2nd set.
8 x 50 drill @ 1:00- 2 free, 2 primary stroke NO FREE
1:00 rest, check HR & get ready...
12 sets of:
2 x 75 swim descend 1-2 @ 1:45- #2 is from a dive, should be juicy!
1 x 100 kick FAST for time @ 1:45- every third round, this 100 is BROKEN: 4 x 25 kick @ :10 rest
Go three rounds free, 3 rounds primary stroke, 3 rounds your choice, then 3 rounds kick
Until 7:15 a.m., finish up with:
50's swim free with shnorkels: 3 @ :50 (negative split), 1 @ :35
100 easy drill before you get out. Do an excellent job in school today and get excited for the meet this weekend. Have a great day!
Tuesday, March 15, 2016- PM Junior Gold
CONGRATULATIONS to everybody who swam so well this weekend!!
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back or side by 50's
1:00 trest
With fins:
16 x 25 in sets of 4:
1-3, breast pull with free kick drill @ :40
#4 is dolphin kick LUNBUSTER @ :25
1:00 rest after #16, take fins off, then...
2 x 300 @ :10 rest- 25 fly pull with free kick, 50 2 kicks 1 pull breaststroke drill, then last 25 is breaststroke swim FROM A DIVE, build to FAST
1:00 rest, check HR
3 x 50 swim breast/free by 25's @ :55, desc 1-3
2 x 50 swim breast/free @ :50- descend 1-2 if you can
1 x 50 swim breast/free by 25's @ :45
1 x 50 swim breast/free @ :55
2 x 50 swim breast/free @ :50
3 x 50 swim breast/free @ :45
1:00 rest, check HR.
LONG SWIM-
500 swim- odd 100's are swim free br 3/5 by 50's, even 100's swim IM (last 25 is kick free on back); descend the 7 x 100's 1-5 to what you can
150- 75 swim IM (NO FREE)/75 swim free br 3
300- 150 swim IM (50 of each stroke, no free), 150 swim free br 3
600 swim IM (75 of each stroke, last 75 is free kick on back), then 300 swim free desc the 100's 1-3 to all out giddyup FAST!
1:00 rest, check HR
Until 6:00 p.m. finish up with:
100's swim IM and 100's swim free- all @ 1:40-
odd 100's- 50 swim IM order by 25's, then 50 kick on back choice/NO FREE by 25's
even 100's are swim free br 3/5 by 50's- 95% effort here on the 2nd 50's
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands (last one before break!). Get excited for the Mako Meet this weekend. Have a great day!
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back or side by 50's
1:00 trest
With fins:
16 x 25 in sets of 4:
1-3, breast pull with free kick drill @ :40
#4 is dolphin kick LUNBUSTER @ :25
1:00 rest after #16, take fins off, then...
2 x 300 @ :10 rest- 25 fly pull with free kick, 50 2 kicks 1 pull breaststroke drill, then last 25 is breaststroke swim FROM A DIVE, build to FAST
1:00 rest, check HR
3 x 50 swim breast/free by 25's @ :55, desc 1-3
2 x 50 swim breast/free @ :50- descend 1-2 if you can
1 x 50 swim breast/free by 25's @ :45
1 x 50 swim breast/free @ :55
2 x 50 swim breast/free @ :50
3 x 50 swim breast/free @ :45
1:00 rest, check HR.
LONG SWIM-
500 swim- odd 100's are swim free br 3/5 by 50's, even 100's swim IM (last 25 is kick free on back); descend the 7 x 100's 1-5 to what you can
150- 75 swim IM (NO FREE)/75 swim free br 3
300- 150 swim IM (50 of each stroke, no free), 150 swim free br 3
600 swim IM (75 of each stroke, last 75 is free kick on back), then 300 swim free desc the 100's 1-3 to all out giddyup FAST!
1:00 rest, check HR
Until 6:00 p.m. finish up with:
100's swim IM and 100's swim free- all @ 1:40-
odd 100's- 50 swim IM order by 25's, then 50 kick on back choice/NO FREE by 25's
even 100's are swim free br 3/5 by 50's- 95% effort here on the 2nd 50's
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands (last one before break!). Get excited for the Mako Meet this weekend. Have a great day!
Monday, March 14, 2016
Tuesday, March 15, 2016- SCY
CONGRATULATIONS to everybody who swam so well this weekend!!
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back or side by 50's
1:00 trest
With fins:
16 x 25 in sets of 4:
1-3, breast pull with free kick drill @ :35
#4 is dolphin kick LUNBUSTER @ :20
1:00 rest after #16, take fins off, then...
2 x 300 @ :10 rest- 25 fly pull with free kick, 50 2 kicks 1 pull breaststroke drill, then last 25 is breaststroke swim FROM A DIVE, build to FAST
1:00 rest, check HR
3 x 50 swim breast/free by 25's @ :50, desc 1-3
2 x 50 swim breast/free @ :45- descend 1-2 if you can
1 x 50 swim breast/free by 25's @ :40
1 x 50 swim breast/free @ :50
2 x 50 swim breast/free @ :45
3 x 50 swim breast/free @ :40
1:00 rest, check HR.
LONG SWIM-
700 swim- odd 100's are swim free br 3/5 by 50's, even 100's swim IM (last 25 is kick free on back); descend the 7 x 100's 1-7 to what you can
150- 75 swim IM (NO FREE)/75 swim free br 3
300- 150 swim IM (50 of each stroke, no free), 150 swim free br 3
600 swim IM (75 of each stroke, last 75 is free kick on back), then 300 swim free desc the 100's 1-3 to all out giddyup FAST!
1:00 rest, check HR
Until 7:15 a.m. finish up with:
100's swim IM and 100's swim free- all @ 1:30-
odd 100's- 50 swim IM order by 25's, then 50 kick on back choice/NO FREE by 25's
even 100's are swim free br 3/5 by 50's- 95% effort here on the 2nd 50's
100 easy drill before you get out. Do an excellent job in school today and get excited for your next meet. Have a great day!
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back or side by 50's
1:00 trest
With fins:
16 x 25 in sets of 4:
1-3, breast pull with free kick drill @ :35
#4 is dolphin kick LUNBUSTER @ :20
1:00 rest after #16, take fins off, then...
2 x 300 @ :10 rest- 25 fly pull with free kick, 50 2 kicks 1 pull breaststroke drill, then last 25 is breaststroke swim FROM A DIVE, build to FAST
1:00 rest, check HR
3 x 50 swim breast/free by 25's @ :50, desc 1-3
2 x 50 swim breast/free @ :45- descend 1-2 if you can
1 x 50 swim breast/free by 25's @ :40
1 x 50 swim breast/free @ :50
2 x 50 swim breast/free @ :45
3 x 50 swim breast/free @ :40
1:00 rest, check HR.
LONG SWIM-
700 swim- odd 100's are swim free br 3/5 by 50's, even 100's swim IM (last 25 is kick free on back); descend the 7 x 100's 1-7 to what you can
150- 75 swim IM (NO FREE)/75 swim free br 3
300- 150 swim IM (50 of each stroke, no free), 150 swim free br 3
600 swim IM (75 of each stroke, last 75 is free kick on back), then 300 swim free desc the 100's 1-3 to all out giddyup FAST!
1:00 rest, check HR
Until 7:15 a.m. finish up with:
100's swim IM and 100's swim free- all @ 1:30-
odd 100's- 50 swim IM order by 25's, then 50 kick on back choice/NO FREE by 25's
even 100's are swim free br 3/5 by 50's- 95% effort here on the 2nd 50's
100 easy drill before you get out. Do an excellent job in school today and get excited for your next meet. Have a great day!
Monday, March 15, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
12 x 50 @ 1:00 in 3 sets of 4 as follows:
1&2- 2 kicks 1 pull breaststroke drill
3&4- swim breaststroke, kick breaststroke on back by 25's, desc 1-2 to what you can
After #12, check HR, then on the :30 get into...
1 x 300- 50 kick on back negative split (UDK!), then 25 breast swim from a dive build to FAST!
:10 rest
1 x 300- 50 swim free negative split br 3/5 by 25's, then 25 kick FAST on back (UDK!)
:10 rest
1 x 300 swim FAST free br3
1:00 rest, check HR
6 sets of (odd sets on back, even sets with boards), all FAST:
3 x 25 kick all out FAST @ :40- add times together for 75 yard total
1 x 75 @ 1:40- kick FAST for time- can you equal or better your SCY 100 Free best time?
2 x 50 @ 1:00- swim descend 1-2 to all out giddyup FAST (odd rounds in 4th best stroke NO FREE; even rounds in primary stroke NO FREE)
No rest between sets. Check HR after last 50 in each set.
Until 6 p.m., finish up with:
3 x 75 swim descend 1-3 to all out FAST @ 1:30 (odd rounds are IM fly/back/breast by 25's; even rounds are free br 3/5/3 by 25's)
1 x 50 kick FAST for time choice, on your back @ 1:00
No rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for your meet this weekend. Have a great day!
1:00 rest
12 x 50 @ 1:00 in 3 sets of 4 as follows:
1&2- 2 kicks 1 pull breaststroke drill
3&4- swim breaststroke, kick breaststroke on back by 25's, desc 1-2 to what you can
After #12, check HR, then on the :30 get into...
1 x 300- 50 kick on back negative split (UDK!), then 25 breast swim from a dive build to FAST!
:10 rest
1 x 300- 50 swim free negative split br 3/5 by 25's, then 25 kick FAST on back (UDK!)
:10 rest
1 x 300 swim FAST free br3
1:00 rest, check HR
6 sets of (odd sets on back, even sets with boards), all FAST:
3 x 25 kick all out FAST @ :40- add times together for 75 yard total
1 x 75 @ 1:40- kick FAST for time- can you equal or better your SCY 100 Free best time?
2 x 50 @ 1:00- swim descend 1-2 to all out giddyup FAST (odd rounds in 4th best stroke NO FREE; even rounds in primary stroke NO FREE)
No rest between sets. Check HR after last 50 in each set.
Until 6 p.m., finish up with:
3 x 75 swim descend 1-3 to all out FAST @ 1:30 (odd rounds are IM fly/back/breast by 25's; even rounds are free br 3/5/3 by 25's)
1 x 50 kick FAST for time choice, on your back @ 1:00
No rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for your meet this weekend. Have a great day!
Saturday, March 12, 2016
Sunday, March 13, 2016- Senior Silver
1 x 600- 300 swim freestyle, 200 reverse IM- each 50 is drill/kick on back, then 100 choice kick on back
1:00 rest
All @ :10 rest, 3 sets of:
1 x 150- 50 catchup free drill, 25 breast kick on back (2x)
1 x 100- 25 fly pull with free kick, then 75 drill/swim/drill by 25's in primary stroke, NO FREE
1* x 50- kick FAST on back
* the asterisk means add 1 x 50 to each round, all on back (UDK!), all FAST
1:00 rest after 3rd set, check HR
6 x 50 @ 1:00-
odds- swim/kick on back (choice) in your primary stroke
evens- kick easy/FAST by 25's- all one stroke, all on your back
1:00 rest, check HR....
5 sets of: @ (:10 rest)
3 x 25 kick all out FAST @ :10 rest- add times up for 75 yard total
1 x 75 kick FAST for time- same stroke, trying to be faster than your 3 x 25's add up.
1 x 50 drill EASY after each set.
With fins, finish up with...
16 x 25 @ :40,odds are 15 yards swim FAST & 10 yards drill; evens are all swim build to FAST; change strokes after every set of 4.
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
All @ :10 rest, 3 sets of:
1 x 150- 50 catchup free drill, 25 breast kick on back (2x)
1 x 100- 25 fly pull with free kick, then 75 drill/swim/drill by 25's in primary stroke, NO FREE
1* x 50- kick FAST on back
* the asterisk means add 1 x 50 to each round, all on back (UDK!), all FAST
1:00 rest after 3rd set, check HR
6 x 50 @ 1:00-
odds- swim/kick on back (choice) in your primary stroke
evens- kick easy/FAST by 25's- all one stroke, all on your back
1:00 rest, check HR....
5 sets of: @ (:10 rest)
3 x 25 kick all out FAST @ :10 rest- add times up for 75 yard total
1 x 75 kick FAST for time- same stroke, trying to be faster than your 3 x 25's add up.
1 x 50 drill EASY after each set.
With fins, finish up with...
16 x 25 @ :40,odds are 15 yards swim FAST & 10 yards drill; evens are all swim build to FAST; change strokes after every set of 4.
Do an excellent job with your HW today- make sure you're ready for the week ahead at school. Have a great day!
Saturday, March 12, 2016- Mason Mako Meet/Non-JO's
1 x 600- 300 swim free, 300 reverse IM- each 100 is drill/kick/drill/skulling by 25's
1:00 rest
All @ :10 rest...
3 x 50- catchup freestyle drill
4 x 75- 25 fly kick on side, 50 choice breaststroke drill
6 x 25- fly pull with free kick
4 x 125- 50 6 kicks-switch backstroke drill, 75 swim IM (NO FREE), desc the 75 IM 1-2 & 3-4
1:00 rest, check HR
2 sets of:
9 x 50 as follows:
2- swim/kick on back by 25's in primary stroke @ :55
1- kick choice FAST @ :45
9 x 50 as follows:
2- swim/kick on back by 25's freestyle @ :50
1- kick choice FAST @ :45
:30 rest
3 x 100 kick @ 1:40- 50 on back, 50 with boards
:30 rest
BROKEN 200 KICK: 4 x 50 kick all out FAST @ :30 rest
1:00 rest after each set, check HR
After 2nd set...
With shnorkels:
6 x 250 swim free (can go backstroke if you'd like):
1-3, @ 3:20- desc 1-3 if you can
4-6, @ :20 rest, desc 1-3 to all out FAST
1:00 rest
Until you have to get out, finish up with...
50's in primary stroke @ 1:00, odds are drill, evens are swim FAST
100 easy drill before you get out. Do an excellent job with your HW this weekend and get excited to race next weekend. Have a great day!
1:00 rest
All @ :10 rest...
3 x 50- catchup freestyle drill
4 x 75- 25 fly kick on side, 50 choice breaststroke drill
6 x 25- fly pull with free kick
4 x 125- 50 6 kicks-switch backstroke drill, 75 swim IM (NO FREE), desc the 75 IM 1-2 & 3-4
1:00 rest, check HR
2 sets of:
9 x 50 as follows:
2- swim/kick on back by 25's in primary stroke @ :55
1- kick choice FAST @ :45
9 x 50 as follows:
2- swim/kick on back by 25's freestyle @ :50
1- kick choice FAST @ :45
:30 rest
3 x 100 kick @ 1:40- 50 on back, 50 with boards
:30 rest
BROKEN 200 KICK: 4 x 50 kick all out FAST @ :30 rest
1:00 rest after each set, check HR
After 2nd set...
With shnorkels:
6 x 250 swim free (can go backstroke if you'd like):
1-3, @ 3:20- desc 1-3 if you can
4-6, @ :20 rest, desc 1-3 to all out FAST
1:00 rest
Until you have to get out, finish up with...
50's in primary stroke @ 1:00, odds are drill, evens are swim FAST
100 easy drill before you get out. Do an excellent job with your HW this weekend and get excited to race next weekend. Have a great day!
Thursday, March 10, 2016
Thursday, March 10, 2016- PM Junior Gold
1 x 600- 300 swim free, 300 reverse IM- each 75 is drill/drill/kick on back by 25's
1:00 rest
With fins, 3* sets of:
3 x 50 drill @ 1:00
4 x 1/2 pool sprints @ :30
*odd rounds are primary stroke NO FREE; 2nd round is 4th best stroke, NO FREE
After 3rd set, take fins off & get right into:
1 x 400- each 100 is kick on back (UDK!), drill, drill- last 25 swim build to FAST FROM A DIVE
1:00 rest, check HR
Anybody going to JO's can swim the next set "as you feel" (that means, comfortably), then get out; anybody going to the Mason Mako meet should swim the next set as best as you can!
4 sets of:
1 x 100 swim free br 3/5 by 50's @ 1:25
3 x 50 swim/kick by 25's in primary stroke, descend 1-3 to what you can, @ :55
1 x 100 swim IM @ 1:35- this should be FAST (JO's, just cruise)
No rest between sets.
Finish up with 3 sets of:
4 x 100 swim at pace (mile pace in 1st set @ 1:40; 1000 pace in 2nd set @ 1:50; 500 pace in 3rd set @ 2:00)
1 x 250 swim free br 3- get time, descend 1-3 to something juicy!
1:00 rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the meet! Have a great day!
1:00 rest
With fins, 3* sets of:
3 x 50 drill @ 1:00
4 x 1/2 pool sprints @ :30
*odd rounds are primary stroke NO FREE; 2nd round is 4th best stroke, NO FREE
After 3rd set, take fins off & get right into:
1 x 400- each 100 is kick on back (UDK!), drill, drill- last 25 swim build to FAST FROM A DIVE
1:00 rest, check HR
Anybody going to JO's can swim the next set "as you feel" (that means, comfortably), then get out; anybody going to the Mason Mako meet should swim the next set as best as you can!
4 sets of:
1 x 100 swim free br 3/5 by 50's @ 1:25
3 x 50 swim/kick by 25's in primary stroke, descend 1-3 to what you can, @ :55
1 x 100 swim IM @ 1:35- this should be FAST (JO's, just cruise)
No rest between sets.
Finish up with 3 sets of:
4 x 100 swim at pace (mile pace in 1st set @ 1:40; 1000 pace in 2nd set @ 1:50; 500 pace in 3rd set @ 2:00)
1 x 250 swim free br 3- get time, descend 1-3 to something juicy!
1:00 rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the meet! Have a great day!
Wednesday, March 9, 2016
Thursday, March 10, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
4 x 100- 50 ra2 la2 free drill, 50 choice drill NO FREE @ 1:45
6 x 75 @ 1:30- 25 breast kick on back, 50 drill/swim in 4th best stroke
8 x 50 @ 1:00- 25 breast pull with free kick, 25 choice drill in fourth best stroke (NO FREE)
With shnorkel...
1 x 600 swim freestyle- 150 swim free (100 cruise, 50 strong), then 50 kick choice with boards- 3x through, descend your time for the 200 from 1-3
1:00 rest, check HR
4 sets of:
2 x 75 @ 1:10- swim free br 3/5/3 by 25's & descend 1-2 to what you can
1 x 50 swim/kick on back in primary stroke, NO FREE
No rest between sets.
4 sets of:
2 x 50 drill in primary stroke @ 1:00
4 x 1/2 pool sprints @ :30 (also in primary stroke)
100 easy drill before you get out. Do an excellent job in school today and get excited for your March meets! Have a great day!
1:00 rest
4 x 100- 50 ra2 la2 free drill, 50 choice drill NO FREE @ 1:45
6 x 75 @ 1:30- 25 breast kick on back, 50 drill/swim in 4th best stroke
8 x 50 @ 1:00- 25 breast pull with free kick, 25 choice drill in fourth best stroke (NO FREE)
With shnorkel...
1 x 600 swim freestyle- 150 swim free (100 cruise, 50 strong), then 50 kick choice with boards- 3x through, descend your time for the 200 from 1-3
1:00 rest, check HR
4 sets of:
2 x 75 @ 1:10- swim free br 3/5/3 by 25's & descend 1-2 to what you can
1 x 50 swim/kick on back in primary stroke, NO FREE
No rest between sets.
4 sets of:
2 x 50 drill in primary stroke @ 1:00
4 x 1/2 pool sprints @ :30 (also in primary stroke)
100 easy drill before you get out. Do an excellent job in school today and get excited for your March meets! Have a great day!
Wednesday, March 9, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
4 x 100- 50 ra2 la2 free drill, 50 choice drill NO FREE @ 1:45
6 x 75 @ 1:30- 25 breast kick on back, 50 drill/swim in 4th best stroke
6 x 50 @ 1:00- 25 breast pull with free kick, 25 choice drill in fourth best stroke (NO FREE)
With shnorkel...
1 x 600 swim freestyle- 150 swim free (100 cruise, 50 strong), then 50 kick choice with boards- 3x through, descend your time for the 200 from 1-3
1:00 rest, check HR
4 sets of:
2 x 75 @ 1:20- swim free br 3/5/3 by 25's & descend 1-2; #2 should be at least 90% effort
2 x 50 swim/kick on back FAST in primary stroke (NO FREE) @ :10 rest (Entire Broken 100 @ 3:00)
No rest between sets.
With fins, 4 sets of (odd sets are free, even sets are NO FREE):
4 x 25 @ :45- odds are 15 yards swim FAST/10 yards drill; evens are all swim build to FAST
1 x 50 swim all out FAST @ 1:00
If there is time, work on turns from mid-pool (go 2 free, 2 NO FREE)
100 easy drill before you get out. Do an excellent job in school today and get excited for your March meets! Have a great day!
1:00 rest
4 x 100- 50 ra2 la2 free drill, 50 choice drill NO FREE @ 1:45
6 x 75 @ 1:30- 25 breast kick on back, 50 drill/swim in 4th best stroke
6 x 50 @ 1:00- 25 breast pull with free kick, 25 choice drill in fourth best stroke (NO FREE)
With shnorkel...
1 x 600 swim freestyle- 150 swim free (100 cruise, 50 strong), then 50 kick choice with boards- 3x through, descend your time for the 200 from 1-3
1:00 rest, check HR
4 sets of:
2 x 75 @ 1:20- swim free br 3/5/3 by 25's & descend 1-2; #2 should be at least 90% effort
2 x 50 swim/kick on back FAST in primary stroke (NO FREE) @ :10 rest (Entire Broken 100 @ 3:00)
No rest between sets.
With fins, 4 sets of (odd sets are free, even sets are NO FREE):
4 x 25 @ :45- odds are 15 yards swim FAST/10 yards drill; evens are all swim build to FAST
1 x 50 swim all out FAST @ 1:00
If there is time, work on turns from mid-pool (go 2 free, 2 NO FREE)
100 easy drill before you get out. Do an excellent job in school today and get excited for your March meets! Have a great day!
Tuesday, March 8, 2016
Wednesday, March 9, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
4 x 100- 50 ra2 la2 free drill, 50 choice drill NO FREE @ 1:45
6 x 75 @ 1:30- 25 breast kick on back, 50 drill/swim in 4th best stroke
8 x 50 @ 1:00- 25 breast pull with free kick, 25 choice drill in fourth best stroke (NO FREE)
With shnorkel...
1 x 600 swim freestyle- 150 swim free (100 cruise, 50 strong), then 50 kick choice with boards- 3x through, descend your time for the 200 from 1-3
1:00 rest, check HR
4 sets of:
2 x 75 @ 1:10- swim free br 3/5/3 by 25's & descend 1-2
1 x 50 swim/kick on back in primary stroke, NO FREE
No rest between sets.
With fins, 4 sets of:
4 x 25 @ :45- odds are 15/10; evens are all swim build to FAST
1 x 50 swim all out FAST @ 1:00
100 easy drill before you get out. Do an excellent job in school today and get excited for your March meets! Have a great day!
1:00 rest
4 x 100- 50 ra2 la2 free drill, 50 choice drill NO FREE @ 1:45
6 x 75 @ 1:30- 25 breast kick on back, 50 drill/swim in 4th best stroke
8 x 50 @ 1:00- 25 breast pull with free kick, 25 choice drill in fourth best stroke (NO FREE)
With shnorkel...
1 x 600 swim freestyle- 150 swim free (100 cruise, 50 strong), then 50 kick choice with boards- 3x through, descend your time for the 200 from 1-3
1:00 rest, check HR
4 sets of:
2 x 75 @ 1:10- swim free br 3/5/3 by 25's & descend 1-2
1 x 50 swim/kick on back in primary stroke, NO FREE
No rest between sets.
With fins, 4 sets of:
4 x 25 @ :45- odds are 15/10; evens are all swim build to FAST
1 x 50 swim all out FAST @ 1:00
100 easy drill before you get out. Do an excellent job in school today and get excited for your March meets! Have a great day!
Tuesday, March 8, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
2 x 150 @ :10 rest- drill/swim by 25's in primary stroke, except last 50 is 2 kicks 1 pull breast drill
1 x 100 swim/kick breaststroke by 50's (kick is with boards), get time & descend 1-2
:30 rest between sets; check HR after 2nd set
After 2nd set, continue right into:
12 x 50 in 2 sets of 6 as follows:
1-3, swim breast/back; breast/free; breast/fly by 25's @ :55 (2nd set @ :50)
4-6, kick choice with 5 FAST UDK off each wall (2nd set can be kick with boards) @ :55 (2nd set @ :50)
1:00 rest, check HR
LONG SWIM- 4 times through:
150 IM- each 50 is swim/kick by 25's (NO FREE)
150 swim freestyle br 3
50 kick choice FAST with boards
Descend the 350's 1-2 & 3-4 to something smoking FAST
Check HR after 4th time through
If there is time, finish up with...
4 x 50 swim at 200 GP in primary stroke @ 1:15
1 x 125 IM- 100 IM swim, then last 25 is kick with FAST on back @ 2:15
Go a 2nd round if possible, check HR after each round.
100 easy drill before you get out. Do an excellent job with your HR tonight and get excited for your March meet. Have a great day!
1:00 rest
2 sets of:
2 x 150 @ :10 rest- drill/swim by 25's in primary stroke, except last 50 is 2 kicks 1 pull breast drill
1 x 100 swim/kick breaststroke by 50's (kick is with boards), get time & descend 1-2
:30 rest between sets; check HR after 2nd set
After 2nd set, continue right into:
12 x 50 in 2 sets of 6 as follows:
1-3, swim breast/back; breast/free; breast/fly by 25's @ :55 (2nd set @ :50)
4-6, kick choice with 5 FAST UDK off each wall (2nd set can be kick with boards) @ :55 (2nd set @ :50)
1:00 rest, check HR
LONG SWIM- 4 times through:
150 IM- each 50 is swim/kick by 25's (NO FREE)
150 swim freestyle br 3
50 kick choice FAST with boards
Descend the 350's 1-2 & 3-4 to something smoking FAST
Check HR after 4th time through
If there is time, finish up with...
4 x 50 swim at 200 GP in primary stroke @ 1:15
1 x 125 IM- 100 IM swim, then last 25 is kick with FAST on back @ 2:15
Go a 2nd round if possible, check HR after each round.
100 easy drill before you get out. Do an excellent job with your HR tonight and get excited for your March meet. Have a great day!
Monday, March 7, 2016
Tuesday, March 8, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
2 x 150 @ :10 rest- drill/swim by 25's in primary stroke, except last 50 is 2 kicks 1 pull breast drill
1 x 100 swim/kick breaststroke by 50's (kick is with boards), get time & descend 1-2
:30 rest between sets; check HR after 2nd set
After 2nd set, continue right into:
18 x 50 in 3 sets of 6 as follows:
1-3, swim breast/back; breast/free; breast/fly by 25's @ :50 (2nd & 3rd set @ :45)
4-6, kick choice with 5 FAST UDK off each wall (middle round of 6 can be kick with boards) @ :50; last set @ :45
1:00 rest, check HR
LONG SWIM- 4 times through:
150 IM- each 50 is swim/kick by 25's (NO FREE)
250 swim freestyle
50 kick choice FAST with boards
Descend the 450's 1-2 & 3-4 to something smoking FAST
Check HR after 4th time through
Until 7:13 a.m., finish up with...
4 x 50 swim at 200 GP in primary stroke @ 1:15
1 x 125 "slide IM" @ 2:00- 50 of first stroke, last 25 is kick FAST on back; 1st set is 50 fly, 25 back, 25 breast, then 25 kick on back; 2nd set is 50 back, 25 breast, 25 free, 25 kick on back; 3rd set is 50 breast, 25 free, 25 fly, 50 kick on back
100 easy drill before you get out. Do an excellent job in school today and get excited for the meet this weekend. Have a great day!
1:00 rest
2 sets of:
2 x 150 @ :10 rest- drill/swim by 25's in primary stroke, except last 50 is 2 kicks 1 pull breast drill
1 x 100 swim/kick breaststroke by 50's (kick is with boards), get time & descend 1-2
:30 rest between sets; check HR after 2nd set
After 2nd set, continue right into:
18 x 50 in 3 sets of 6 as follows:
1-3, swim breast/back; breast/free; breast/fly by 25's @ :50 (2nd & 3rd set @ :45)
4-6, kick choice with 5 FAST UDK off each wall (middle round of 6 can be kick with boards) @ :50; last set @ :45
1:00 rest, check HR
LONG SWIM- 4 times through:
150 IM- each 50 is swim/kick by 25's (NO FREE)
250 swim freestyle
50 kick choice FAST with boards
Descend the 450's 1-2 & 3-4 to something smoking FAST
Check HR after 4th time through
Until 7:13 a.m., finish up with...
4 x 50 swim at 200 GP in primary stroke @ 1:15
1 x 125 "slide IM" @ 2:00- 50 of first stroke, last 25 is kick FAST on back; 1st set is 50 fly, 25 back, 25 breast, then 25 kick on back; 2nd set is 50 back, 25 breast, 25 free, 25 kick on back; 3rd set is 50 breast, 25 free, 25 fly, 50 kick on back
100 easy drill before you get out. Do an excellent job in school today and get excited for the meet this weekend. Have a great day!
Monday, March 7, 2016- PM Junior Silver
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
4 x 50 @ 1:00- 25 catchup free drill, 25 6 kicks 1 stroke backstroke drill
6 x 75 @ 1:25- 25 right arm backstroke drill, 25 left arm backstroke drill, 25 kick choice on back build to FAST (UDK!)
No rest between sets. After 2nd set, continue right into:
2 sets of:
3 x 75 swim backstroke @ 1:20- descend 1-3 to something juicy
4 x 50 kick @ :55 choice: 1st set all 50's kick on back (UDK!); 2nd set all 50's kick with boards
1:00 rest after 3rd set, check HR
4 sets of (same stroke for entire round, can change strokes from round to round):
1 x 75 kick on back, descend the 3 x 25 to something juicy on 3rd 25 @ 1:30
3 x 25 kick FAST @ on back :40
3 x 25 kick FAST with boards @ :10 rest (BROKEN 75!), all @ 2:30
1 x 75 kick all out FAST for time with boards
If there is time:
1 x 600 pull free with shnorkel, descend the 100's 1-3 & 4-6 to something smoking FAST!
(Jocelyn- can wear finger paddles for 1st 300, hand paddles for 2nd 300)
100 easy warmdown 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
4 x 50 @ 1:00- 25 catchup free drill, 25 6 kicks 1 stroke backstroke drill
6 x 75 @ 1:25- 25 right arm backstroke drill, 25 left arm backstroke drill, 25 kick choice on back build to FAST (UDK!)
No rest between sets. After 2nd set, continue right into:
2 sets of:
3 x 75 swim backstroke @ 1:20- descend 1-3 to something juicy
4 x 50 kick @ :55 choice: 1st set all 50's kick on back (UDK!); 2nd set all 50's kick with boards
1:00 rest after 3rd set, check HR
4 sets of (same stroke for entire round, can change strokes from round to round):
1 x 75 kick on back, descend the 3 x 25 to something juicy on 3rd 25 @ 1:30
3 x 25 kick FAST @ on back :40
3 x 25 kick FAST with boards @ :10 rest (BROKEN 75!), all @ 2:30
1 x 75 kick all out FAST for time with boards
If there is time:
1 x 600 pull free with shnorkel, descend the 100's 1-3 & 4-6 to something smoking FAST!
(Jocelyn- can wear finger paddles for 1st 300, hand paddles for 2nd 300)
100 easy warmdown before you get out. Do an excellent job with your HW tonight & get excited for your March meet! Have a great day!
Sunday, March 6, 2016
Monday, March 7, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
2 sets of:
4 x 50 @ 1:00- 25 catchup free drill, 25 6 kicks 1 stroke backstroke drill
4 x 75 @ 1:20- 25 right arm backstroke drill, 25 left arm backstroke drill, 25 kick choice on back build to FAST (UDK!)
No rest between sets. After 2nd set, continue right into:
3 sets of:
3 x 75 swim backstroke @ 1:10- descend 1-3 to something juicy
4 x 50 kick @ :50 choice: 1st set all 50's kick on back (UDK!); 2nd set all 50's kick with boards; 3rd set- all 50's kick choice, but @ :45
1:00 rest after 3rd set, check HR
4 sets of (same stroke for entire round, can change strokes from round to round):
1 x 75 kick on back, descend the 3 x 25 to something juicy on 3rd 25 @ 1:20
3 x 25 kick FAST @ on back :40
3 x 25 kick FAST with boards @ :10 rest (BROKEN 75!), all @ 2:15
Extra :15 rest...
1 x 75 kick all out FAST for time with boards
6 sets of:
1 x 125 swim free br 3 @ 1:40 (@ 1:35 in 2nd&3rd sets; @ 1:30 in 4th-6th sets); big 6 beat kick on last 50
1 x 100 kick choice, 2nd 50 is always kick FAST, @ 1:40 (2nd & 3rd set @ 1:35; 4th-6th sets @ 1:30)
1:00 rest after 3rd set
100 easy warmdown before you get out. Do an excellent job in school today & get excited for your March meet! Have a great day!
1:00 rest
2 sets of:
4 x 50 @ 1:00- 25 catchup free drill, 25 6 kicks 1 stroke backstroke drill
4 x 75 @ 1:20- 25 right arm backstroke drill, 25 left arm backstroke drill, 25 kick choice on back build to FAST (UDK!)
No rest between sets. After 2nd set, continue right into:
3 sets of:
3 x 75 swim backstroke @ 1:10- descend 1-3 to something juicy
4 x 50 kick @ :50 choice: 1st set all 50's kick on back (UDK!); 2nd set all 50's kick with boards; 3rd set- all 50's kick choice, but @ :45
1:00 rest after 3rd set, check HR
4 sets of (same stroke for entire round, can change strokes from round to round):
1 x 75 kick on back, descend the 3 x 25 to something juicy on 3rd 25 @ 1:20
3 x 25 kick FAST @ on back :40
3 x 25 kick FAST with boards @ :10 rest (BROKEN 75!), all @ 2:15
Extra :15 rest...
1 x 75 kick all out FAST for time with boards
6 sets of:
1 x 125 swim free br 3 @ 1:40 (@ 1:35 in 2nd&3rd sets; @ 1:30 in 4th-6th sets); big 6 beat kick on last 50
1 x 100 kick choice, 2nd 50 is always kick FAST, @ 1:40 (2nd & 3rd set @ 1:35; 4th-6th sets @ 1:30)
1:00 rest after 3rd set
100 easy warmdown before you get out. Do an excellent job in school today & get excited for your March meet! Have a great day!
Sunday, March 6, 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- ra2 la2 free drill
6 x 75 @ 1:20- 25 fly kick on side, 50 2 kicks 1 pull breaststroke
9 x 100- 1&2 are drill/kick on back in primary stroke NO FREE @ 145; #3 is kick with boards desc 1-3 @ 2:00
1:00 rest
6 x 50 drill/swim perfect in primary stroke, NO FREE
8 x 1/2 pool sprints @ :30- in primary stroke, except #'s 3&6 are your choice
1:00 rest
With fins:
16 x 75 swim descend 1-3 @ 1:40, then #4 is kick FAST on back
1:00 rest, take fins off
Until 7:30:
1 x 125 swim free br 3 @ 1:35- last 50 with big 6 beat kick
1 x 100 kick choice- your choice @ 1:35
100 easy drill before you get out. Make sure you're ready for the week ahead at school and get excited for your upcoming meet. Have a great day!
1:00 rest
4 x 50 @ 1:00- ra2 la2 free drill
6 x 75 @ 1:20- 25 fly kick on side, 50 2 kicks 1 pull breaststroke
9 x 100- 1&2 are drill/kick on back in primary stroke NO FREE @ 145; #3 is kick with boards desc 1-3 @ 2:00
1:00 rest
6 x 50 drill/swim perfect in primary stroke, NO FREE
8 x 1/2 pool sprints @ :30- in primary stroke, except #'s 3&6 are your choice
1:00 rest
With fins:
16 x 75 swim descend 1-3 @ 1:40, then #4 is kick FAST on back
1:00 rest, take fins off
Until 7:30:
1 x 125 swim free br 3 @ 1:35- last 50 with big 6 beat kick
1 x 100 kick choice- your choice @ 1:35
100 easy drill before you get out. Make sure you're ready for the week ahead at school and get excited for your upcoming meet. Have a great day!
Saturday, March 5, 2016
Sunday, March 6, 2016- Senior Silver
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
4 sets of:
2 x 50 @ 1:00 catchup free drill- steady head position, let kick drive you
1 x 75 @ 1:25- 25 fly pull with free kick, 50 kick on back easy/FAST by 25's- choice kick, 5 FAST UDK's off each wall
4 x 25 @ :40-
odds are fly drill (1/2 ra fly, 1/2 la fly- whichever arm you aren't using stays at your side);
evens are swim fly FROM A DIVE build to FAST
No rest between sets, check HR after last round
20 x 100 in 4 sets of 4 as follows:
1- 25 swim fly build to FAST, 75 swim free br 3/5/3 by 25's @ 1:30
2- swim IM @ 1:40
3- 100 kick FAST for time on back (get time) @ 2:00
4- BROKEN 100 KICK with boards: 25/50/25, all @ :10 rest (so first group subtracts :20 to get your time; 2nd group subtracts :25, etc...). Entire 100 is @ 2:30
Check HR after each Broken 100
After #16, get right into...
1 x 600 swim free with shnorkels, descend the 200's 1-3 to something juicy
1:00 rest
Until the end of workout, with fins, finish up with:
4 x 25 @ :40- odds are swim 15 yards FAST/10 yards drill; evens are all swim build to FAST
1 x 50 swim all out FAST for time @ 1:00- same stroke as the 25's above
1 x 50 swim/kick on back by 25's @ 1:00- how close can you be to your time from the first 50?
1 x 50 kick all out FAST with explosive UDK's!
Change strokes after each round.
Check HR after last round.
Go a single 100 easy drill before you get out. Get excited for the March meets & be sure to stay on top of your schoolwork. Have a great day!
1:00 rest
4 sets of:
2 x 50 @ 1:00 catchup free drill- steady head position, let kick drive you
1 x 75 @ 1:25- 25 fly pull with free kick, 50 kick on back easy/FAST by 25's- choice kick, 5 FAST UDK's off each wall
4 x 25 @ :40-
odds are fly drill (1/2 ra fly, 1/2 la fly- whichever arm you aren't using stays at your side);
evens are swim fly FROM A DIVE build to FAST
No rest between sets, check HR after last round
20 x 100 in 4 sets of 4 as follows:
1- 25 swim fly build to FAST, 75 swim free br 3/5/3 by 25's @ 1:30
2- swim IM @ 1:40
3- 100 kick FAST for time on back (get time) @ 2:00
4- BROKEN 100 KICK with boards: 25/50/25, all @ :10 rest (so first group subtracts :20 to get your time; 2nd group subtracts :25, etc...). Entire 100 is @ 2:30
Check HR after each Broken 100
After #16, get right into...
1 x 600 swim free with shnorkels, descend the 200's 1-3 to something juicy
1:00 rest
Until the end of workout, with fins, finish up with:
4 x 25 @ :40- odds are swim 15 yards FAST/10 yards drill; evens are all swim build to FAST
1 x 50 swim all out FAST for time @ 1:00- same stroke as the 25's above
1 x 50 swim/kick on back by 25's @ 1:00- how close can you be to your time from the first 50?
1 x 50 kick all out FAST with explosive UDK's!
Change strokes after each round.
Check HR after last round.
Go a single 100 easy drill before you get out. Get excited for the March meets & be sure to stay on top of your schoolwork. Have a great day!
Saturday, March 5, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/kick/drill by 25's
1:00 rest
With fins,
12 x 25 in 3 sets of 4 as follows:
1-3, 2 dolphin kicks 1 pull breaststroke drill @ :35
#4- kick FAST on back, halfway underwater with small fast dolphin kicks @ :20
Check HR after #12 & take fins off.
3 sets of:
2 x 50 @ 1:00- 25 sit & spin backstroke drill (1/2 drill, 1/2 swim at same tempo)
1 x 75 @ 1:20- 25 fly pull with free kick, 50 kick (25 choice on back- UDK to halfway, then grab boards for 25 choice kick, FAST)
1 x 100 swim IM, last 25 is kick (free) on back FAST (UDK to halfway!) @ 1:40
1* x 50 kick free/NO FREE by 25's with boards @ :50- make the interval!
*Add 2 x 50 in each round- 3 x 50 in 2nd set, then 5 x 50 kick in 3rd set
No rest between sets, check HR after 3rd set.
8 x 1/2 pool sprints @ :30, then...
TEST SET:
3 x 350 IM @ 5:30, descend 1-3 to something JUICY!!
75 swim of each stroke, then last 50 kick free with boards
Until 9:40 a.m.:
1 x 250 swim free br 3 @ 3:00
1 x 100 kick with boards @ 1:40- 2nd 50 on your back if you'd like (UDK!)
After every 3rd round...
1 x 100 swim/kick by 50's in primary stroke @ 1:390
At 9:40 a.m.,
24 x 25 @ :40- the usual
100 easy before you get out. Do an excellent job with your HW this weekend and get excited for your meet. Have a great day!
1:00 rest
With fins,
12 x 25 in 3 sets of 4 as follows:
1-3, 2 dolphin kicks 1 pull breaststroke drill @ :35
#4- kick FAST on back, halfway underwater with small fast dolphin kicks @ :20
Check HR after #12 & take fins off.
3 sets of:
2 x 50 @ 1:00- 25 sit & spin backstroke drill (1/2 drill, 1/2 swim at same tempo)
1 x 75 @ 1:20- 25 fly pull with free kick, 50 kick (25 choice on back- UDK to halfway, then grab boards for 25 choice kick, FAST)
1 x 100 swim IM, last 25 is kick (free) on back FAST (UDK to halfway!) @ 1:40
1* x 50 kick free/NO FREE by 25's with boards @ :50- make the interval!
*Add 2 x 50 in each round- 3 x 50 in 2nd set, then 5 x 50 kick in 3rd set
No rest between sets, check HR after 3rd set.
8 x 1/2 pool sprints @ :30, then...
TEST SET:
3 x 350 IM @ 5:30, descend 1-3 to something JUICY!!
75 swim of each stroke, then last 50 kick free with boards
Until 9:40 a.m.:
1 x 250 swim free br 3 @ 3:00
1 x 100 kick with boards @ 1:40- 2nd 50 on your back if you'd like (UDK!)
After every 3rd round...
1 x 100 swim/kick by 50's in primary stroke @ 1:390
At 9:40 a.m.,
24 x 25 @ :40- the usual
100 easy before you get out. Do an excellent job with your HW this weekend and get excited for your meet. Have a great day!
Friday, March 4, 2016
Friday, March 4, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- choice, mix it up
1:00 rest
3 x 200 @ :10 rest, 100 drill/swim by 25's, 50 kick neg split, 50 choice skulling
3 sets of:
1 x 150 swim free br 3 @ 1:50 (or @ 2:10)
3 x 25 @ :35, 15 swim FAST, 10 drill
7 x 50 @ :50- odds are swim/kick by 25's, evens are all kick on back (UDK!); 2nd set @ :45, last set @ :40
No rest between sets, check HR after 3rd set
1 x 400- 75 drill/swim/drill, last 25 in each 100 is FAD swim, build to FAST
1:00 rest
4 sets of:
3* x 75 swim descend 1-3 to all out giddyup FAST (AOGF)!
2 x 50 drill @ 1:00
*4 x 75 @ 1:40 in 2nd set (desc 1-3, hold for 4); 5 x 75 in 3rd set (desc 1-3, hold for 4 & 5) @ 1:50; 6 x 75 in 4th set @ 2:00, desc 1-3, hold for 4, 5 & 6.
150 easy drill/kick by 25's before you get out. Do an excellent job in school today & get excited for the meet next weekend. Tomorrow at 8 a.m., last Test Set of the SCY season. Have a great weekend!
1:00 rest
3 x 200 @ :10 rest, 100 drill/swim by 25's, 50 kick neg split, 50 choice skulling
3 sets of:
1 x 150 swim free br 3 @ 1:50 (or @ 2:10)
3 x 25 @ :35, 15 swim FAST, 10 drill
7 x 50 @ :50- odds are swim/kick by 25's, evens are all kick on back (UDK!); 2nd set @ :45, last set @ :40
No rest between sets, check HR after 3rd set
1 x 400- 75 drill/swim/drill, last 25 in each 100 is FAD swim, build to FAST
1:00 rest
4 sets of:
3* x 75 swim descend 1-3 to all out giddyup FAST (AOGF)!
2 x 50 drill @ 1:00
*4 x 75 @ 1:40 in 2nd set (desc 1-3, hold for 4); 5 x 75 in 3rd set (desc 1-3, hold for 4 & 5) @ 1:50; 6 x 75 in 4th set @ 2:00, desc 1-3, hold for 4, 5 & 6.
150 easy drill/kick by 25's before you get out. Do an excellent job in school today & get excited for the meet next weekend. Tomorrow at 8 a.m., last Test Set of the SCY season. Have a great weekend!
Thursday, March 3, 2016
Thursday, March 3, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
6 x 25 kick on back @ :35
odds- halfway with UDK, then choice kick to the end
evens- 5 FAST UDK's to the breakout, then kick FAST to the far flags
4 x 50 @ 1:00- catchup free drill, choice drill NO FREE
2 x 125 @ 2:20- 75 drill/swim/drill by 25's in primary stroke, 50 kick FAST on back
6 x 75 @ 1:20 - odds are kick on back, evens are IM drill (by 25's)- NO FREE
No rest between sets.
18 x 50 kick in 4 sets of 6 as follows:
1&2- kick choice on back @ :55
#3- kick choice w/boards @ :45
4&5- kick IM order by 25's with boards @ :55- build each 25 to FAST
#6- kick primary stroke FAST @ :40
1:00 rest after #24, check HR
Finish up with 3 sets of:...
4 x 100 swim at freestyle pace @ 1:40 (then 1:50, then 2:00 for 2nd & 3rd sets):
1 x 150 swim free desc 1-3; start with a solid 75-80% effort, then the 150 gets faster from there
:30 rest between sets.
Do an excellent job with your HW tonight & get excited for your March meets. Have a great day!
1:00 rest
6 x 25 kick on back @ :35
odds- halfway with UDK, then choice kick to the end
evens- 5 FAST UDK's to the breakout, then kick FAST to the far flags
4 x 50 @ 1:00- catchup free drill, choice drill NO FREE
2 x 125 @ 2:20- 75 drill/swim/drill by 25's in primary stroke, 50 kick FAST on back
6 x 75 @ 1:20 - odds are kick on back, evens are IM drill (by 25's)- NO FREE
No rest between sets.
18 x 50 kick in 4 sets of 6 as follows:
1&2- kick choice on back @ :55
#3- kick choice w/boards @ :45
4&5- kick IM order by 25's with boards @ :55- build each 25 to FAST
#6- kick primary stroke FAST @ :40
1:00 rest after #24, check HR
Finish up with 3 sets of:...
4 x 100 swim at freestyle pace @ 1:40 (then 1:50, then 2:00 for 2nd & 3rd sets):
1 x 150 swim free desc 1-3; start with a solid 75-80% effort, then the 150 gets faster from there
:30 rest between sets.
Do an excellent job with your HW tonight & get excited for your March meets. Have a great day!
Wednesday, March 2, 2016
Thursday, March 3, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
8 x 25 kick on back @ :35
odds- halfway with UDK, then choice kick to the end
evens- 5 FAST UDK's to the breakout, then kick FAST to the far flags
2 sets of:
4 x 50 @ 1:00- catchup free drill, choice drill NO FREE
2 x 125 @ 2:20- 75 drill/swim/drill by 25's in primary stroke, 50 kick FAST on back
6 x 75 @ 1:20 (@ 1:15 in 2nd set)- odds are kick on back, evens are IM drill (by 25's)- NO FREE (go IM swim for the evens in 2nd set)
No rest between sets.
24 x 50 kick in 4 sets of 6 as follows:
1&2- kick choice on back @ :50
#3- kick choice w/boards @ :40
4&5- kick IM order by 25's with boards @ :55- build each 25 to FAST
#6- kick primary stroke FAST with boards @ :40
1:00 rest after #24, check HR
Finish up with 3 sets of:...
4 x 100 swim at freestyle pace @ 1:30 (or @ 1:40, then 1:50, then 2:00 for 2nd & 3rd sets):
1 x 150 swim free desc 1-3; start with a solid 75-80% effort, then the 150 gets faster from there
:30 rest between sets.
Do an excellent job in school today, get excited for workouts, AND for your March meets. Have a great day!
1:00 rest
8 x 25 kick on back @ :35
odds- halfway with UDK, then choice kick to the end
evens- 5 FAST UDK's to the breakout, then kick FAST to the far flags
2 sets of:
4 x 50 @ 1:00- catchup free drill, choice drill NO FREE
2 x 125 @ 2:20- 75 drill/swim/drill by 25's in primary stroke, 50 kick FAST on back
6 x 75 @ 1:20 (@ 1:15 in 2nd set)- odds are kick on back, evens are IM drill (by 25's)- NO FREE (go IM swim for the evens in 2nd set)
No rest between sets.
24 x 50 kick in 4 sets of 6 as follows:
1&2- kick choice on back @ :50
#3- kick choice w/boards @ :40
4&5- kick IM order by 25's with boards @ :55- build each 25 to FAST
#6- kick primary stroke FAST with boards @ :40
1:00 rest after #24, check HR
Finish up with 3 sets of:...
4 x 100 swim at freestyle pace @ 1:30 (or @ 1:40, then 1:50, then 2:00 for 2nd & 3rd sets):
1 x 150 swim free desc 1-3; start with a solid 75-80% effort, then the 150 gets faster from there
:30 rest between sets.
Do an excellent job in school today, get excited for workouts, AND for your March meets. Have a great day!
Wednesday, March 2, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim by 25's
1:00 rest
3 sets of, all @ :10 rest-
1 x 200 drill/swim by 25's
4 x 25 swim- same stroke you drilled above, descend 1-2's
Go one round free, one round primary stroke NO FREE & one round YOUR CHOICE; descend time on the 25's 1-2
After 3rd round, check HR, then...
16 x 100 in 4 sets of 4 as follows:
1-4: swim 25 in primary stroke build to FAST, 75 swim free br 3 @ 1:35
5-8: 25 free br 3, 50 in primary stroke negative split, 25 free br 3 @ 1:45
9-12: 75 swim free br 3, 25 swim in primary stroke FROM A DIVE, FAST @ 1:45
13-16: 50 swim in primary stroke at 200 Goal Pace, 50 drill in primary stroke (same stroke) @ 2:00
1:00 rest, check HR
Until 5:58 p.m....("out & backs" are swim out to LG stand, flip onto back, then kick on back, back to the wall- all FAST)
4 x out & backs @ :40
:10 extra rest
2 x 50 kick FAST with boards @ :10 rest (all @ 2:30)- add times together for 100 yard total
4 x out & backs- different stroke than previous set of 4, @ :40
:10 extra rest
1 x 100 kick FAST for time on back @ 2:15
No rest between sets, but check HR after 100 kick on back.
Do an excellent job with your HW tonight & get excited for your March meet. Have a great day!
1:00 rest
3 sets of, all @ :10 rest-
1 x 200 drill/swim by 25's
4 x 25 swim- same stroke you drilled above, descend 1-2's
Go one round free, one round primary stroke NO FREE & one round YOUR CHOICE; descend time on the 25's 1-2
After 3rd round, check HR, then...
16 x 100 in 4 sets of 4 as follows:
1-4: swim 25 in primary stroke build to FAST, 75 swim free br 3 @ 1:35
5-8: 25 free br 3, 50 in primary stroke negative split, 25 free br 3 @ 1:45
9-12: 75 swim free br 3, 25 swim in primary stroke FROM A DIVE, FAST @ 1:45
13-16: 50 swim in primary stroke at 200 Goal Pace, 50 drill in primary stroke (same stroke) @ 2:00
1:00 rest, check HR
Until 5:58 p.m....("out & backs" are swim out to LG stand, flip onto back, then kick on back, back to the wall- all FAST)
4 x out & backs @ :40
:10 extra rest
2 x 50 kick FAST with boards @ :10 rest (all @ 2:30)- add times together for 100 yard total
4 x out & backs- different stroke than previous set of 4, @ :40
:10 extra rest
1 x 100 kick FAST for time on back @ 2:15
No rest between sets, but check HR after 100 kick on back.
Do an excellent job with your HW tonight & get excited for your March meet. Have a great day!
Tuesday, March 1, 2016
Wednesday, March 2, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim by 25's
1:00 rest
4 sets of, all @ :10 rest-
1 x 200 drill/swim by 25's
4 x 25 swim- same stroke you drilled above, descend 1-2's
Go two rounds free & two rounds primary stroke NO FREE; descend stroke count in first round of each; descend time in second round of each.
After 4th round, check HR, then...
16 x 100 in 4 sets of 4 as follows:
1-4: swim 25 in primary stroke, 75 swim free br 3 @ 1:25
5-8: 25 free br 3, 50 in primary stroke negative split, 25 free br 3 @ 1:35
9-12: 75 swim free br 3, 25 swim in primary stroke FROM A DIVE build to FAST @ 1:45
13-16: 50 swim in primary stroke at 200 Goal Pace, 50 drill in primary stroke (same stroke) @ 2:00
1:00 rest, check HR
For "partner out & backs," go side by side, trade off kickboards at mid-pool:
Let's see if we can get 5 rounds in...
4 x partner out & backs @ :40
2 x 50 kick FAST @ :10 rest- add times together
4 x partner out & backs, but this time @ :50
1 x 100 kick FAST for time on back
1:00 rest between sets.
After 5th round, go 1 x 125 easy drill and wait at the far end- we'll work on starts and do some 25's from a dive.
Do an excellent job in school today & get excited for your March meet. Have a great day!
1:00 rest
4 sets of, all @ :10 rest-
1 x 200 drill/swim by 25's
4 x 25 swim- same stroke you drilled above, descend 1-2's
Go two rounds free & two rounds primary stroke NO FREE; descend stroke count in first round of each; descend time in second round of each.
After 4th round, check HR, then...
16 x 100 in 4 sets of 4 as follows:
1-4: swim 25 in primary stroke, 75 swim free br 3 @ 1:25
5-8: 25 free br 3, 50 in primary stroke negative split, 25 free br 3 @ 1:35
9-12: 75 swim free br 3, 25 swim in primary stroke FROM A DIVE build to FAST @ 1:45
13-16: 50 swim in primary stroke at 200 Goal Pace, 50 drill in primary stroke (same stroke) @ 2:00
1:00 rest, check HR
For "partner out & backs," go side by side, trade off kickboards at mid-pool:
Let's see if we can get 5 rounds in...
4 x partner out & backs @ :40
2 x 50 kick FAST @ :10 rest- add times together
4 x partner out & backs, but this time @ :50
1 x 100 kick FAST for time on back
1:00 rest between sets.
After 5th round, go 1 x 125 easy drill and wait at the far end- we'll work on starts and do some 25's from a dive.
Do an excellent job in school today & get excited for your March meet. Have a great day!
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