1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 25's
1:00 rest
2 x 300 @ :20 rest- 50 catchup free drill, 50 breaststroke drill (2 kicks 1 pull), 50 kick choice on back build to FAST
1:00 rest, check HR
5 sets of:
4 x 50 kick @ 1:10-
odds are kick on back build to FAST
evens are 1/2 kick FAST on back, 1/2 kick moderate breaststroke on back
:20 extra rest
1 x 100 kick FAST for time, different kick each round @ 2:00
No additional rest between sets, except:
After 3rd set, swim 1 x 450 free with shnorkels, descend the 150's 1-3 to something juicy
Check HR after 5th set.
LONG SWIM-
3 times through:
200 swim free br 3- except 3rd 50 is br 5
200 swim/kick on back by 50's (fly in 1st round, back in 2nd round, breast in 3rd round)
200 kick FAST- 100 with boards, 100 on back, focus on UDK's! Kick is same stroke as the 200 swim/kick
Check HR after 3rd time through.
With fins, until 7:15 a.m.,
25 breaststroke drill @ :40- breast pull with free kick, keep hands in front of your body, get flat at the end of each stroke
100 easy drill before you get out. Be sure to help with the lanelines before you leave. Do an excellent job in school today & get excited for our meet. Have a great day!
Tuesday, May 31, 2016
Monday, May 30, 2016
Tuesday, May 31, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 25's
1:00 rest
3 x 200 @ :20 rest as follows:
odd 50's are 1/2 ra2 la2 free drill, 1/2 kick on back
even 50's are drill/swim by 25's NO FREE
1 x 300 swim-
odd 50's are 1/2 back, 1/2 breast
even 50's are free br 3/5 by 25's
1:00 rest, check HR
Focus on UDK's throughout:
4 x 50 @ 1:10- 1/2 kick free on back, 1/2 catchup free drill
6 x 50 @ 1:00- 1/2 swim free br 3, 1/2 choice drill in primary stroke NO FREE
4 x 50 @ 1:10- 1/2 kick choice on back, 1/2 2 kicks 1 pull breaststroke drill
8 x 50 @ 1:00- odds are swim breast/free by 25's; evens are swim backstroke
1 x 400 kick as follows:
50 kick with boards- breast/free by 25's
100 kick on back- dolphin kick/breast kick by 25's
50 kick FAST free kick
Repeat a second time for a 400 total.
1:00 rest, check HR
With fins, 6 sets of (3rd & 6th sets WITHOUT fins):
4 x 50 @ 1:00- "out & back," all FAST: swim out, flip turn at the LG stand, kick back (on back) to the wall
2 x 100 kick descend 1-2 @ 2:00- #1 is on back, #2 is with boards
No rest between sets, check HR after 2rd 100 kick in each set.
100 easy drill after last round. Help take out the lanelines before you go. Do an excellent job with drylands tonight, and with your HW. Long swim tomorrow, have a great day!
1:00 rest
3 x 200 @ :20 rest as follows:
odd 50's are 1/2 ra2 la2 free drill, 1/2 kick on back
even 50's are drill/swim by 25's NO FREE
1 x 300 swim-
odd 50's are 1/2 back, 1/2 breast
even 50's are free br 3/5 by 25's
1:00 rest, check HR
Focus on UDK's throughout:
4 x 50 @ 1:10- 1/2 kick free on back, 1/2 catchup free drill
6 x 50 @ 1:00- 1/2 swim free br 3, 1/2 choice drill in primary stroke NO FREE
4 x 50 @ 1:10- 1/2 kick choice on back, 1/2 2 kicks 1 pull breaststroke drill
8 x 50 @ 1:00- odds are swim breast/free by 25's; evens are swim backstroke
1 x 400 kick as follows:
50 kick with boards- breast/free by 25's
100 kick on back- dolphin kick/breast kick by 25's
50 kick FAST free kick
Repeat a second time for a 400 total.
1:00 rest, check HR
With fins, 6 sets of (3rd & 6th sets WITHOUT fins):
4 x 50 @ 1:00- "out & back," all FAST: swim out, flip turn at the LG stand, kick back (on back) to the wall
2 x 100 kick descend 1-2 @ 2:00- #1 is on back, #2 is with boards
No rest between sets, check HR after 2rd 100 kick in each set.
100 easy drill after last round. Help take out the lanelines before you go. Do an excellent job with drylands tonight, and with your HW. Long swim tomorrow, have a great day!
Thursday, May 26, 2016
Memorial Day Weekend, 2016- SCY
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- 50 catchup free drill, 25 choice drill NO FREE
2 x 200 @ :20 rest- 50 ra2 la2 free drill, 50 choice drill in primary stroke NO FREE
2 sets of:
6 x 100 kick as follows:
75 kick on back @ 1:20- focus on 5 FAST UDK'S off each wall, desc the 3 x 25's to what you can
1 x 25 kick all out FAST @ :20
4 x 100 in primary stroke @ 1:45- 75 drill/swim/drill- build the swim 25 to FAST, then last 25 kick FAST
1 x 300 swim free or back, descend the 100's 1-3 to something juicy on the 3rd 100
:30 rest between sets, check HR
4 sets of:
2 x 100 swim free br 3/5 by 50's @ 1:15 (or @ 1:25 if need be)
6 x 25 in primary stroke as follows:
#1 (and #4)- kick free head out @ :40
#2- swim in primary stroke smooth & strong, count strokes
:10 rest
#3- swim in primary stroke FASTER than #2, but with same stroke count as #2
1:00 rest after 6 x 25 in each round, check HR
Finish up with:
1 x 600 (or 900, if you have the time) swim free or back, or IM (by 100's IM), descend the 100's 1-3's to something juicy.
100 easy drill before you get out. Do an excellent job with your HW this weekend, don't wait until Monday to get started. Tuesday morning at Sugarland Run, LCM. Have a great day!
1:00 rest
4 x 75 @ 1:20- 50 catchup free drill, 25 choice drill NO FREE
2 x 200 @ :20 rest- 50 ra2 la2 free drill, 50 choice drill in primary stroke NO FREE
2 sets of:
6 x 100 kick as follows:
75 kick on back @ 1:20- focus on 5 FAST UDK'S off each wall, desc the 3 x 25's to what you can
1 x 25 kick all out FAST @ :20
4 x 100 in primary stroke @ 1:45- 75 drill/swim/drill- build the swim 25 to FAST, then last 25 kick FAST
1 x 300 swim free or back, descend the 100's 1-3 to something juicy on the 3rd 100
:30 rest between sets, check HR
4 sets of:
2 x 100 swim free br 3/5 by 50's @ 1:15 (or @ 1:25 if need be)
6 x 25 in primary stroke as follows:
#1 (and #4)- kick free head out @ :40
#2- swim in primary stroke smooth & strong, count strokes
:10 rest
#3- swim in primary stroke FASTER than #2, but with same stroke count as #2
1:00 rest after 6 x 25 in each round, check HR
Finish up with:
1 x 600 (or 900, if you have the time) swim free or back, or IM (by 100's IM), descend the 100's 1-3's to something juicy.
100 easy drill before you get out. Do an excellent job with your HW this weekend, don't wait until Monday to get started. Tuesday morning at Sugarland Run, LCM. Have a great day!
Thursday, May 26, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is breast kick on back/drill/drill by 25's
1:00 rest
2 sets of:
2 x 50 @ 1:00 catchup free drill
2 x 75 @ 1:20- 50 choice drill in primary stroke, 25 kick on back FAST (5 UDK'S!)
3 x 25 @ :35- 1/2 ra 1/2 la fly drill- head down before your arms come around
1:00 rest after 2nd set, check HR
6 x 100 @ 1:50-
25 fly pull with free kick, 50 kick (alternate between on back & with boards, by 25's), 25 swim fly build to FAST
9 x 100 kick @ 1:50 desc 1-3, 4-6 & 7-9; odds on back, evens with boards- #'s3, 6 & 9 should be an all out effort
1:00 rest, check HR
Until 6:00 p.m., finish up with...
1 x 50 drill in primary stroke NO FREE
1* x 50 swim at 200 Goal Pace in primary stroke NO FREE
*add 1 x 50 swim at 200 GP each round up to 4 x 50, then back down to 1 x 50; all 50's @ 1:00, same stroke for all 50's
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited to train LCM next week. Have a great day!
1:00 rest
2 sets of:
2 x 50 @ 1:00 catchup free drill
2 x 75 @ 1:20- 50 choice drill in primary stroke, 25 kick on back FAST (5 UDK'S!)
3 x 25 @ :35- 1/2 ra 1/2 la fly drill- head down before your arms come around
1:00 rest after 2nd set, check HR
6 x 100 @ 1:50-
25 fly pull with free kick, 50 kick (alternate between on back & with boards, by 25's), 25 swim fly build to FAST
9 x 100 kick @ 1:50 desc 1-3, 4-6 & 7-9; odds on back, evens with boards- #'s3, 6 & 9 should be an all out effort
1:00 rest, check HR
Until 6:00 p.m., finish up with...
1 x 50 drill in primary stroke NO FREE
1* x 50 swim at 200 Goal Pace in primary stroke NO FREE
*add 1 x 50 swim at 200 GP each round up to 4 x 50, then back down to 1 x 50; all 50's @ 1:00, same stroke for all 50's
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited to train LCM next week. Have a great day!
Wednesday, May 25, 2016
Thursday, May 26, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is breast kick on back/drill/drill by 25's
1:00 rest
2 sets of:
2 x 50 @ 1:00 catchup free drill
2 x 75 @ 1:20- 50 choice drill in primary stroke, 25 kick on back FAST (5 UDK'S!)
3 x 25 @ :35- 1/2 ra 1/2 la fly drill
1:00 rest after 2nd set, check HR
6 x 100 @ 1:45-
25 fly pull with free kick, 50 kick (alternate between on back & with boards, by 25's), 25 swim fly build to FAST
6 x 100 kick @ 1:40 desc 1-3 & 4-6; odds on back, evens with boards- #'s3 & 6 should be all out effort
1:00 rest, check HR
3 sets of, all @ :20 rest
1 x 450 swim free br 3, 5, 3 by 150's- desc the 150's 1-3 to what you can
1 x 300 swim free with shnorkel- descend the 150's 1-2 to pretty strong
1 x 150 swim free br 3 all out giddyup & go!
Check HR after each set.
Until 7:15 a.m., finish up with...
1 x 50 drill in primary stroke NO FREE
1* x 50 swim at 200 Goal Pace in primary stroke NO FREE
*add 1 x 50 swim at 200 GP each round; all 50's @ 1:00, same stroke for all 50's
100 easy drill before you get out. Do an excellent job in school today, get excited to train LCM next week. Have a great day!
1:00 rest
2 sets of:
2 x 50 @ 1:00 catchup free drill
2 x 75 @ 1:20- 50 choice drill in primary stroke, 25 kick on back FAST (5 UDK'S!)
3 x 25 @ :35- 1/2 ra 1/2 la fly drill
1:00 rest after 2nd set, check HR
6 x 100 @ 1:45-
25 fly pull with free kick, 50 kick (alternate between on back & with boards, by 25's), 25 swim fly build to FAST
6 x 100 kick @ 1:40 desc 1-3 & 4-6; odds on back, evens with boards- #'s3 & 6 should be all out effort
1:00 rest, check HR
3 sets of, all @ :20 rest
1 x 450 swim free br 3, 5, 3 by 150's- desc the 150's 1-3 to what you can
1 x 300 swim free with shnorkel- descend the 150's 1-2 to pretty strong
1 x 150 swim free br 3 all out giddyup & go!
Check HR after each set.
Until 7:15 a.m., finish up with...
1 x 50 drill in primary stroke NO FREE
1* x 50 swim at 200 Goal Pace in primary stroke NO FREE
*add 1 x 50 swim at 200 GP each round; all 50's @ 1:00, same stroke for all 50's
100 easy drill before you get out. Do an excellent job in school today, get excited to train LCM next week. Have a great day!
Wednesday, May 25, 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
4 x 125 @ 2:10 as follows:
50- catchup free drill, 75 drill/swim/drill by 25's- mix up the strokes on the last 75
4 x 75- 25 choice kick build to FAST, 50 drill/swim by 25's in 4th best stroke, @ 1:25
6 x 25 swim @ :35
odds- swim build to all out FAST
evens- swim 15 yards FAST, 10 yards drill
:30 rest, check HR & get ready...
6 x 200 @ 3:10 as follows: (Anybody in Lane 3 can try going @ 3:00)
odds- swim backstroke (5 FAST UDK'S!)- neg split & get time, descend 1-3 if you can
evens- swim your choice, but the 3rd 50 is kick on back (if going backstroke, kick with boards)
2 sets of:
2 x 75 kick on back (5 UDK'S!) @ 1:25, desc 1-2
1 x 150 swim/kick by 25's in primary stroke, desc the 50's to what you can, @ 2:40
2 x 75 kick on back @ 1:15, descend if you can, focus on 5 FAST UDK'S!
6 x 50 swim- 2 sets of 3:
1&2- swim IM order by 25's (NO FREE) @ :50
#3- swim free br 3 @ :40 (anybody want to try going @ :35 in the 2nd set?)
:20 extra rest
BROKEN 150 kick- 3 x 50 kick FAST @ :10 rest
1 x 300 swim free with shnorkel, descend the 100's 1-3, target your mile pace on third 100
1:00 rest after each 300, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to swim outdoors next week. Have a great day!
1:00 rest
4 x 125 @ 2:10 as follows:
50- catchup free drill, 75 drill/swim/drill by 25's- mix up the strokes on the last 75
4 x 75- 25 choice kick build to FAST, 50 drill/swim by 25's in 4th best stroke, @ 1:25
6 x 25 swim @ :35
odds- swim build to all out FAST
evens- swim 15 yards FAST, 10 yards drill
:30 rest, check HR & get ready...
6 x 200 @ 3:10 as follows: (Anybody in Lane 3 can try going @ 3:00)
odds- swim backstroke (5 FAST UDK'S!)- neg split & get time, descend 1-3 if you can
evens- swim your choice, but the 3rd 50 is kick on back (if going backstroke, kick with boards)
2 sets of:
2 x 75 kick on back (5 UDK'S!) @ 1:25, desc 1-2
1 x 150 swim/kick by 25's in primary stroke, desc the 50's to what you can, @ 2:40
2 x 75 kick on back @ 1:15, descend if you can, focus on 5 FAST UDK'S!
6 x 50 swim- 2 sets of 3:
1&2- swim IM order by 25's (NO FREE) @ :50
#3- swim free br 3 @ :40 (anybody want to try going @ :35 in the 2nd set?)
:20 extra rest
BROKEN 150 kick- 3 x 50 kick FAST @ :10 rest
1 x 300 swim free with shnorkel, descend the 100's 1-3, target your mile pace on third 100
1:00 rest after each 300, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to swim outdoors next week. Have a great day!
Tuesday, May 24, 2016
Wednesday, May 25, 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 125 @ 2:10 as follows:
50- catchup free drill, 75 drill/swim/drill by 25's- different stroke on each 125
4 x 75- 25 choice kick build to FAST, 50 drill/swim by 25's in 4th best stroke, @ 1:20
6 x 25 swim @ :35
odds- swim build to all out FAST
evens- swim 15 yards FAST, 10 yards drill
:30 rest, check HR & get ready...
6 x 200 @ 2:50 as follows:
odds- swim backstroke (5 FAST UDK'S!)- neg split
evens- swim your choice, but the 3rd 50 is kick on back (if going backstroke, kick with boards)
2 sets of (perhaps a third, if there is time):
2 x 75 kick on back (5 UDK'S!) @ 1:20, desc 1-2
1 x 150 swim/kick by 25's in primary stroke, desc the 50's to what you can, @ 2:30
2 x 75 kick on back @ 1:15, descend if you can, focus on 5 FAST UDK'S!
6 x 50 swim- 2 sets of 3:
1&2- swim IM order by 25's (NO FREE) @ :45
#3- swim free br 3 @ :35
:20 rest
BROKEN 150 kick- 3 x 50 kick FAST @ :10 rest
1 x 300 swim free with shnorkel, descend the 100's 1-3, target your mile pace on third 100
1:00 rest between sets, check HR
100 easy drill before you get out. Do an excellent job in school today & get excited to swim outdoors next week. Have a great day!
1:00 rest
4 x 125 @ 2:10 as follows:
50- catchup free drill, 75 drill/swim/drill by 25's- different stroke on each 125
4 x 75- 25 choice kick build to FAST, 50 drill/swim by 25's in 4th best stroke, @ 1:20
6 x 25 swim @ :35
odds- swim build to all out FAST
evens- swim 15 yards FAST, 10 yards drill
:30 rest, check HR & get ready...
6 x 200 @ 2:50 as follows:
odds- swim backstroke (5 FAST UDK'S!)- neg split
evens- swim your choice, but the 3rd 50 is kick on back (if going backstroke, kick with boards)
2 sets of (perhaps a third, if there is time):
2 x 75 kick on back (5 UDK'S!) @ 1:20, desc 1-2
1 x 150 swim/kick by 25's in primary stroke, desc the 50's to what you can, @ 2:30
2 x 75 kick on back @ 1:15, descend if you can, focus on 5 FAST UDK'S!
6 x 50 swim- 2 sets of 3:
1&2- swim IM order by 25's (NO FREE) @ :45
#3- swim free br 3 @ :35
:20 rest
BROKEN 150 kick- 3 x 50 kick FAST @ :10 rest
1 x 300 swim free with shnorkel, descend the 100's 1-3, target your mile pace on third 100
1:00 rest between sets, check HR
100 easy drill before you get out. Do an excellent job in school today & get excited to swim outdoors next week. Have a great day!
Tuesday, May 24, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
2 sets of:
1 x 75 @ 1:20- 50 catchup free drill, 25 fly kick on side (face the scoreboard)
1 x 175 @ 3:20- 25 1/2 ra fly 1/2 la fly drill, 75 drill/swim/drill by 25's in primary stroke NO FREE, 75 kick on back- desc the 3 x 25 to all out giddyup & go, 5 FAST UDK's!
4 x 25 @ :35- 2 kicks 1 pull breast drill
No rest between sets, check HR after 2nd set.
1 set of:
8 x 50 swim fly/breast by 25's @ :55, except #'s 3, 5 & 7 are @ :50
6 x 100 kick as follows:
odds- 4 x 25 kick with boards @ :40, except #3 is @ :25
evens- kick FAST for time on back @ 2:00- check HR after even 100's
LONG SWIM- increase the effort from set to set (descend); all the kicking is FAST, focus on 5 UDK off each wall.
One time through...
25 swim fly, 50 swim back, 50 swim breast, 25 swim free, 100 kick free on back (5 UDK!)- 250
50 swim fly, 75 swim back, 75 swim breast, 50 swim free, 100 kick free with boards- 350
75 swim fly, 100 swim back, 100 swim breast, 75 swim free, 100 choice kick on back- 450
50 swim fly, 75 swim back, 75 swim breast, 50 swim free, 100 kick free with boards- 350
25 swim fly, 50 swim back, 50 swim breast, 25 swim free, 100 kick free on back- 250
Check HR when you finish, then go 100 drill
1:00 rest
MYSTERY SET- if you guess it, you don't have to swim it.
If there is time, work on starts.
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands tonight. Just two more days of SCY training, get excited to move outdoors to long course. Have a great day!
1:00 rest
2 sets of:
1 x 75 @ 1:20- 50 catchup free drill, 25 fly kick on side (face the scoreboard)
1 x 175 @ 3:20- 25 1/2 ra fly 1/2 la fly drill, 75 drill/swim/drill by 25's in primary stroke NO FREE, 75 kick on back- desc the 3 x 25 to all out giddyup & go, 5 FAST UDK's!
4 x 25 @ :35- 2 kicks 1 pull breast drill
No rest between sets, check HR after 2nd set.
1 set of:
8 x 50 swim fly/breast by 25's @ :55, except #'s 3, 5 & 7 are @ :50
6 x 100 kick as follows:
odds- 4 x 25 kick with boards @ :40, except #3 is @ :25
evens- kick FAST for time on back @ 2:00- check HR after even 100's
LONG SWIM- increase the effort from set to set (descend); all the kicking is FAST, focus on 5 UDK off each wall.
One time through...
25 swim fly, 50 swim back, 50 swim breast, 25 swim free, 100 kick free on back (5 UDK!)- 250
50 swim fly, 75 swim back, 75 swim breast, 50 swim free, 100 kick free with boards- 350
75 swim fly, 100 swim back, 100 swim breast, 75 swim free, 100 choice kick on back- 450
50 swim fly, 75 swim back, 75 swim breast, 50 swim free, 100 kick free with boards- 350
25 swim fly, 50 swim back, 50 swim breast, 25 swim free, 100 kick free on back- 250
Check HR when you finish, then go 100 drill
1:00 rest
MYSTERY SET- if you guess it, you don't have to swim it.
If there is time, work on starts.
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands tonight. Just two more days of SCY training, get excited to move outdoors to long course. Have a great day!
Monday, May 23, 2016
Tuesday, May 24, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
3 sets of:
1 x 75 @ 1:20- 50 catchup free drill, 25 fly kick on side (face the scoreboard)
1 x 175 @ 3:20- 25 1/2 ra fly 1/2 la fly drill, 75 drill/swim/drill by 25's in primary stroke NO FREE, 75 kick on back- desc the 3 x 25 to all out giddyup & go, 5 FAST UDK's!
4 x 25 @ :35- 2 kicks 1 pull breast drill
No rest between sets, check HR after 3rd set.
2 sets of:
8 x 50 swim fly/breast by 25's @ :50, except #'s 3, 5 & 7 are @ :45
6 x 100 kick as follows:
odds- 4 x 25 kick with boards @ :30, except #3 is @ :20
evens- kick FAST for time on back @ 1:50- check HR after even 100's
LONG SWIM- increase the effort from set to set (descend); all the kicking is FAST, focus on 5 UDK off each wall.
One time through...
25 swim fly, 50 swim back, 50 swim breast, 25 swim free, 100 kick free on back (5 UDK!)- 250
50 swim fly, 75 swim back, 75 swim breast, 50 swim free, 100 kick free with boards- 350
75 swim fly, 100 swim back, 100 swim breast, 75 swim free, 100 choice kick on back- 450
50 swim fly, 75 swim back, 75 swim breast, 50 swim free, 100 kick free with boards- 350
25 swim fly, 50 swim back, 50 swim breast, 25 swim free, 100 kick free on back- 250
Check HR when you finish, then go 100 drill
1:00 rest
MYSTERY SET- if you guess it, you don't have to swim it.
If there is time, work on starts.
100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Just two more days of SCY training, get excited to move outdoors to long course. Have a great day!
1:00 rest
3 sets of:
1 x 75 @ 1:20- 50 catchup free drill, 25 fly kick on side (face the scoreboard)
1 x 175 @ 3:20- 25 1/2 ra fly 1/2 la fly drill, 75 drill/swim/drill by 25's in primary stroke NO FREE, 75 kick on back- desc the 3 x 25 to all out giddyup & go, 5 FAST UDK's!
4 x 25 @ :35- 2 kicks 1 pull breast drill
No rest between sets, check HR after 3rd set.
2 sets of:
8 x 50 swim fly/breast by 25's @ :50, except #'s 3, 5 & 7 are @ :45
6 x 100 kick as follows:
odds- 4 x 25 kick with boards @ :30, except #3 is @ :20
evens- kick FAST for time on back @ 1:50- check HR after even 100's
LONG SWIM- increase the effort from set to set (descend); all the kicking is FAST, focus on 5 UDK off each wall.
One time through...
25 swim fly, 50 swim back, 50 swim breast, 25 swim free, 100 kick free on back (5 UDK!)- 250
50 swim fly, 75 swim back, 75 swim breast, 50 swim free, 100 kick free with boards- 350
75 swim fly, 100 swim back, 100 swim breast, 75 swim free, 100 choice kick on back- 450
50 swim fly, 75 swim back, 75 swim breast, 50 swim free, 100 kick free with boards- 350
25 swim fly, 50 swim back, 50 swim breast, 25 swim free, 100 kick free on back- 250
Check HR when you finish, then go 100 drill
1:00 rest
MYSTERY SET- if you guess it, you don't have to swim it.
If there is time, work on starts.
100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Just two more days of SCY training, get excited to move outdoors to long course. Have a great day!
Monday, May 23, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skull by 25's
1:00 rest
2 sets of:
4 x 25 choice drill in 4th best stroke @ :35
2 x 75 @ 1:25- 25 kick FAST choice on back (UDK!), then 50 drill/swim by 25's in 4th best stroke
1 x 150 swim@ 2:30- 50 free br 3, 50 in 4th best stroke, 50 swim free br 5- neg split te 75's.
No rest between sets.
16 x 100 in 4 sets of 4 as follows:
1 x 100- 25 kick FAST, 75 swim IM @ 1:50
1 x 100- 50 kick FAST, 50 swim in primary stroke NO FREE @ 1:50
1 x 100- 75 kick FAST, 25 choice drill @ 1:50
1 x 100 kick all out FAST for time (straight kick on back in odd rounds; BROKEN 100 kick in even sets, 4 x 25 kick FAST @ :10 rest) @ 2:30
No rest between sets of 4; check HR throughout the set.
Until 6:00 p.m., all @ :20 rest:
1 x 300 swim free with shnorkels- BIG NEGATIVE SPLIT
1 x 150 swim all FAST for time free br 3- get time & check HR
Check HR after the last 150 in each set, repeat until 6:00 p.m.
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited to train outside. Have a great day!
1:00 rest
2 sets of:
4 x 25 choice drill in 4th best stroke @ :35
2 x 75 @ 1:25- 25 kick FAST choice on back (UDK!), then 50 drill/swim by 25's in 4th best stroke
1 x 150 swim@ 2:30- 50 free br 3, 50 in 4th best stroke, 50 swim free br 5- neg split te 75's.
No rest between sets.
16 x 100 in 4 sets of 4 as follows:
1 x 100- 25 kick FAST, 75 swim IM @ 1:50
1 x 100- 50 kick FAST, 50 swim in primary stroke NO FREE @ 1:50
1 x 100- 75 kick FAST, 25 choice drill @ 1:50
1 x 100 kick all out FAST for time (straight kick on back in odd rounds; BROKEN 100 kick in even sets, 4 x 25 kick FAST @ :10 rest) @ 2:30
No rest between sets of 4; check HR throughout the set.
Until 6:00 p.m., all @ :20 rest:
1 x 300 swim free with shnorkels- BIG NEGATIVE SPLIT
1 x 150 swim all FAST for time free br 3- get time & check HR
Check HR after the last 150 in each set, repeat until 6:00 p.m.
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited to train outside. Have a great day!
Sunday, May 22, 2016
Monday, May 23, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skull by 25's
1:00 rest
3 sets of:
4 x 25 choice drill in 4th best stroke @ :35
2 x 75 @ 1:20- 25 kick FAST choice on back (UDK!), then 50 drill/swim by 25's in 4th best stroke
1 x 150 swim@ 2:20- 50 free br 3, 50 in 4th best stroke, 50 swim free br 5- neg split te 75's.
No rest between sets.
20 x 100 as follows:
1 x 100- 25 kick FAST, 75 swim IM @ 1:45
1 x 100- 50 kick FAST, 50 swim in primary stroke NO FREE @ 1:45
1 x 100- 75 kick FAST, 25 choice drill @ 1:45
1 x 100 kick all out FAST for time (straight kick on back in odd rounds; BROKEN 100 kick in even sets: 4 x 25 kick FAST @ :10 rest) @2:00
No rest between sets of 4; check HR throughout the set.
All @ :20 rest, 2 sets of:
1 x 450 swim free br 3, desc the 150's 1-3 to what you can;
1 x 300 swim free with shnorkels- BIG NEGATIVE SPLIT
1 x 150 swim all FAST for time free br 3- get time & check HR
Check HR after 150 in each set.
With fins until 7:15 a.m., finish up with:
4 x 25 @ :35 as follows:
1&2- 15 yards swim FAST, 10 yards easy drill
#3- all swam build to FAST:
#4- all drill, same stroke as above (one stroke for all 4 x 25);
1 x 50 swim your choice FAST- same stroke as the 25's above- get time & check HR.
Change strokes after each round.
100 easy drill before you get out. Do an excellent job in school today, get excited to train outside. Have a great day!
1:00 rest
3 sets of:
4 x 25 choice drill in 4th best stroke @ :35
2 x 75 @ 1:20- 25 kick FAST choice on back (UDK!), then 50 drill/swim by 25's in 4th best stroke
1 x 150 swim@ 2:20- 50 free br 3, 50 in 4th best stroke, 50 swim free br 5- neg split te 75's.
No rest between sets.
20 x 100 as follows:
1 x 100- 25 kick FAST, 75 swim IM @ 1:45
1 x 100- 50 kick FAST, 50 swim in primary stroke NO FREE @ 1:45
1 x 100- 75 kick FAST, 25 choice drill @ 1:45
1 x 100 kick all out FAST for time (straight kick on back in odd rounds; BROKEN 100 kick in even sets: 4 x 25 kick FAST @ :10 rest) @2:00
No rest between sets of 4; check HR throughout the set.
All @ :20 rest, 2 sets of:
1 x 450 swim free br 3, desc the 150's 1-3 to what you can;
1 x 300 swim free with shnorkels- BIG NEGATIVE SPLIT
1 x 150 swim all FAST for time free br 3- get time & check HR
Check HR after 150 in each set.
With fins until 7:15 a.m., finish up with:
4 x 25 @ :35 as follows:
1&2- 15 yards swim FAST, 10 yards easy drill
#3- all swam build to FAST:
#4- all drill, same stroke as above (one stroke for all 4 x 25);
1 x 50 swim your choice FAST- same stroke as the 25's above- get time & check HR.
Change strokes after each round.
100 easy drill before you get out. Do an excellent job in school today, get excited to train outside. Have a great day!
Sunday, May 22, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
3 x 300 @ :20 rest as follows:
100- 75 catchup free drill, 25 kick free on back FROM A DIVE, build to FAST
100- 25 fly pull free kick, 50 2 kicks 1 pull breast drill, 25 kick choice on back FROM A DIVE, build to FAST
100- in primary stroke NO FREE, 75 drill/swim/drill, last 25 is kick on back in primary stroke FROM A DIVE, all out FAST
1:00 rest after #3, check HR
3 sets of:
1 x 250 @ 3:15- swim free with shnorkel- 150 cruise- good hip rotation, steady head position, 100 STRONG- target 1650 Free Goal Pace (Lane 1 go 1 x 200- 100 cruise, 100 at mile pace)
7 x 50 kick FAST on back @ :55 (2nd set is with boards)- your choice kick, except 2nd set is in primary stroke NO FREE
No rest between sets, check HR after each 250 and at the end of the 3rd set.
6 rounds of:
4 x 25 kick with boards @ :40 "out & back" style- kick FAST to mid-pool, one forward somersault, one backwards somersault, then kick back FAST to the end you started from- all the same stroke, all FAST
:20 extra rest- figure time for the 4 x 25 "out & back" added together
1 x 100 @ 2:00 kick FAST for time on back- focus on the UDK, try to be faster than your 4 x 25 "out & back" added together
With fins, until 7:30 p.m.:
4 x 25 @ :35 as follows:
1&2- 15 yards swim FAST, 10 yards drill (same stroke for both)
3- swim build to FAST, same stroke as 1st 2 x 25
#4- all drill, same stroke as 1st 3 x 25
1 x 50 swim all out FAST @ 1:00- same stroke as 25's above.
Check HR after each 50 swim FAST; change stroke from round to round.
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're prepared for the week ahead at school. One more week before we move outside, get excited to train LCM. Have a great day!
1:00 rest
3 x 300 @ :20 rest as follows:
100- 75 catchup free drill, 25 kick free on back FROM A DIVE, build to FAST
100- 25 fly pull free kick, 50 2 kicks 1 pull breast drill, 25 kick choice on back FROM A DIVE, build to FAST
100- in primary stroke NO FREE, 75 drill/swim/drill, last 25 is kick on back in primary stroke FROM A DIVE, all out FAST
1:00 rest after #3, check HR
3 sets of:
1 x 250 @ 3:15- swim free with shnorkel- 150 cruise- good hip rotation, steady head position, 100 STRONG- target 1650 Free Goal Pace (Lane 1 go 1 x 200- 100 cruise, 100 at mile pace)
7 x 50 kick FAST on back @ :55 (2nd set is with boards)- your choice kick, except 2nd set is in primary stroke NO FREE
No rest between sets, check HR after each 250 and at the end of the 3rd set.
6 rounds of:
4 x 25 kick with boards @ :40 "out & back" style- kick FAST to mid-pool, one forward somersault, one backwards somersault, then kick back FAST to the end you started from- all the same stroke, all FAST
:20 extra rest- figure time for the 4 x 25 "out & back" added together
1 x 100 @ 2:00 kick FAST for time on back- focus on the UDK, try to be faster than your 4 x 25 "out & back" added together
With fins, until 7:30 p.m.:
4 x 25 @ :35 as follows:
1&2- 15 yards swim FAST, 10 yards drill (same stroke for both)
3- swim build to FAST, same stroke as 1st 2 x 25
#4- all drill, same stroke as 1st 3 x 25
1 x 50 swim all out FAST @ 1:00- same stroke as 25's above.
Check HR after each 50 swim FAST; change stroke from round to round.
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're prepared for the week ahead at school. One more week before we move outside, get excited to train LCM. Have a great day!
Saturday, May 21, 2016
Sunday Morning, May 22, 2016- Senior Silver
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 25's
1:00 rest
2 sets of:
2 x 125 @ 2:10- 50 catchup free drill, 25 kick breast on back, then last 50 is 2 kicks 1 pull breast drill- keep head down on the breaststroke pull until your hands are outside your shoulders.
4 x 50 @ 1:00- 25 breast pull with free kick drill, 25 kick FAST choice on back- 5 UDK's off the wall!
3 x 100 swim @ 1:45, desc if you can- 25 swim back, 50 swim breaststroke, 25 kick free on back (go these @ 2:00 in the 2nd set, descend them well & really crank out a great swim on #3)
No rest between sets, check HR after 2nd set.
With boards for the half-pool "out & backs," all 50's on your back:
6 sets of (odd rounds are all kick free, even rounds are all kick choice- but same stroke for the 25's & 50's)-
4 x 25's kick with boards, "out & back" style: kick to the halfway point, do one forward somersault, one backwards somersault, then kick back to the same end you started from- all FAST, all @ :45- keep track of your times & add them together for a 100 yard total after 4
:30 extra rest after #4...
2 x 50 kick on back @ :10 rest- same stroke as the 25's "out & back" above, get time, can you be faster than your time from the 4 x 25's "out & back?"
1:00 rest after the 2 x 50 kick on back, check HR.
After the 6th round,
2 x 450 swim free with shnorkels, @ :20 rest- descend the 3 x 150 in each 450 to something juicy!
1:00 rest, check HR after each 450.
With fins, until the end of workout, finish up with...
4 x 25 @ :40:
1&2- 15 yards swim FAST, 10 yards drill
#3 is all swim build to FAST
#4- all drill
:20 extra rest
1 x 50 swim all out FAST for time @ 1:00
Go odd rounds freestyle, even rounds NO FREESTYLE- same stroke for 25's & the 50.
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. Have a great day!
1:00 rest
2 sets of:
2 x 125 @ 2:10- 50 catchup free drill, 25 kick breast on back, then last 50 is 2 kicks 1 pull breast drill- keep head down on the breaststroke pull until your hands are outside your shoulders.
4 x 50 @ 1:00- 25 breast pull with free kick drill, 25 kick FAST choice on back- 5 UDK's off the wall!
3 x 100 swim @ 1:45, desc if you can- 25 swim back, 50 swim breaststroke, 25 kick free on back (go these @ 2:00 in the 2nd set, descend them well & really crank out a great swim on #3)
No rest between sets, check HR after 2nd set.
With boards for the half-pool "out & backs," all 50's on your back:
6 sets of (odd rounds are all kick free, even rounds are all kick choice- but same stroke for the 25's & 50's)-
4 x 25's kick with boards, "out & back" style: kick to the halfway point, do one forward somersault, one backwards somersault, then kick back to the same end you started from- all FAST, all @ :45- keep track of your times & add them together for a 100 yard total after 4
:30 extra rest after #4...
2 x 50 kick on back @ :10 rest- same stroke as the 25's "out & back" above, get time, can you be faster than your time from the 4 x 25's "out & back?"
1:00 rest after the 2 x 50 kick on back, check HR.
After the 6th round,
2 x 450 swim free with shnorkels, @ :20 rest- descend the 3 x 150 in each 450 to something juicy!
1:00 rest, check HR after each 450.
With fins, until the end of workout, finish up with...
4 x 25 @ :40:
1&2- 15 yards swim FAST, 10 yards drill
#3 is all swim build to FAST
#4- all drill
:20 extra rest
1 x 50 swim all out FAST for time @ 1:00
Go odd rounds freestyle, even rounds NO FREESTYLE- same stroke for 25's & the 50.
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. Have a great day!
Saturday, May 21, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest
24 x 50 in 4* sets of 6:
1- catchup freestyle drill with BIG, FROTHY kick @ 1:00
2&3- choice drill in primary stroke, NO FREE @ 1:00
4-6, swim/kick on back in primary stroke, desc 1-3 to what you can; odd rounds @ :55; 2nd set @ :50; 4th set @ :45
*3rd set is all breaststroke, for everybody
1:00 rest after #24, check HR
4 x 125@ 2:15- 100 kick neg split on back (5 UDK!), 25 breast kick with boards, FAST
4 x 75 @ 1:20- 50 kick choice on back (5 UDK!), 25 kick free head out
6 x 200 kick as follows:
odds- @ 3:15, 100 kick free on back (5 UDK!), 50 kick w/boards fly or breast FAST, 50 kick choice on back (5 UDK!)
:15 rest
evens- BROKEN, with boards: 4 x 25 kick FAST @ :10 rest, 100 kick FAST- all one stroke, all @ 4:15
Check HR after each Broken 200; after #6, get shnorkels...
1 x 450 swim free with shnorkels, desc the 150's 1-3 to something juicy
1:00 rest
TEST SET: 1 x 400 kick FAST for time- all one kick, with boards
Until 10 a.m., finish up with...
2 x 75 swim free br 3 @ :55
2 x 75 50 swim, 25 kick all in primary stroke, NO FREE @ 1:05
2 x 75 swim IM (NO FREE) desc 1-2 @ 1:15
100 easy drill before you get out. Do an excellent job at drylands today, and start studying for your end of year exams. One week of SCY training to go, get excited. Have a great day!
1:00 rest
24 x 50 in 4* sets of 6:
1- catchup freestyle drill with BIG, FROTHY kick @ 1:00
2&3- choice drill in primary stroke, NO FREE @ 1:00
4-6, swim/kick on back in primary stroke, desc 1-3 to what you can; odd rounds @ :55; 2nd set @ :50; 4th set @ :45
*3rd set is all breaststroke, for everybody
1:00 rest after #24, check HR
4 x 125@ 2:15- 100 kick neg split on back (5 UDK!), 25 breast kick with boards, FAST
4 x 75 @ 1:20- 50 kick choice on back (5 UDK!), 25 kick free head out
6 x 200 kick as follows:
odds- @ 3:15, 100 kick free on back (5 UDK!), 50 kick w/boards fly or breast FAST, 50 kick choice on back (5 UDK!)
:15 rest
evens- BROKEN, with boards: 4 x 25 kick FAST @ :10 rest, 100 kick FAST- all one stroke, all @ 4:15
Check HR after each Broken 200; after #6, get shnorkels...
1 x 450 swim free with shnorkels, desc the 150's 1-3 to something juicy
1:00 rest
TEST SET: 1 x 400 kick FAST for time- all one kick, with boards
Until 10 a.m., finish up with...
2 x 75 swim free br 3 @ :55
2 x 75 50 swim, 25 kick all in primary stroke, NO FREE @ 1:05
2 x 75 swim IM (NO FREE) desc 1-2 @ 1:15
100 easy drill before you get out. Do an excellent job at drylands today, and start studying for your end of year exams. One week of SCY training to go, get excited. Have a great day!
Thursday, May 19, 2016
Thursday, May 19, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 drill/kick by 50's
1:00 rest
With fins, 2 sets of:
4 x 25 @ :35- breast pull with free kick, keep stroke in front of you
4 x 25 kick on back
odds- 15 yards UDK FAST, 10 yards choice on the surface, @ :40
evens- all FAST @ :20
No rest between sets, check HR after 2nd set & take off fins.
6 x 200 in 2 sets of 3 as follows:
1- swim all free br 3 with BIG, GINORMOUS negative split, @ 3:00
2- 50 kick on back (UDK!), 100 swim IM, 50 kick free with boards @ 3:20
3- 100 swim free, 100 swim/kick on back by 50's in primary stroke NO FREE @ 3:20
No rest between sets of 3, check HR throughout and after #6
1:00 rest, check HR
18 x 100 @ 1:30 as follows:
1- swim 75 free br 3/5/3 by 25's, last 25 swim choice NO FREE
2- swim choice, make interval
3- swim at mile Goal Pace, keep track of times as you go through the set
1 x 400 as follows:
50 drill choice, 25 kick on back (UDK!) build to FAST, 25 skulling
1:00 rest, check HR
Finish up with...
6 x 100 swim at 500 Goal Pace @ 2:00
200 drill/kick by 25's
Do an excellent job with your HW tonight, get excited for the last TEST SET of the year on Saturday. Have a great day!
1:00 rest
With fins, 2 sets of:
4 x 25 @ :35- breast pull with free kick, keep stroke in front of you
4 x 25 kick on back
odds- 15 yards UDK FAST, 10 yards choice on the surface, @ :40
evens- all FAST @ :20
No rest between sets, check HR after 2nd set & take off fins.
6 x 200 in 2 sets of 3 as follows:
1- swim all free br 3 with BIG, GINORMOUS negative split, @ 3:00
2- 50 kick on back (UDK!), 100 swim IM, 50 kick free with boards @ 3:20
3- 100 swim free, 100 swim/kick on back by 50's in primary stroke NO FREE @ 3:20
No rest between sets of 3, check HR throughout and after #6
1:00 rest, check HR
18 x 100 @ 1:30 as follows:
1- swim 75 free br 3/5/3 by 25's, last 25 swim choice NO FREE
2- swim choice, make interval
3- swim at mile Goal Pace, keep track of times as you go through the set
1 x 400 as follows:
50 drill choice, 25 kick on back (UDK!) build to FAST, 25 skulling
1:00 rest, check HR
Finish up with...
6 x 100 swim at 500 Goal Pace @ 2:00
200 drill/kick by 25's
Do an excellent job with your HW tonight, get excited for the last TEST SET of the year on Saturday. Have a great day!
Thursday, May 19, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 drill/kick by 50's
1:00 rest
With fins, 3 sets of:
4 x 25 @ :35- breast pull with free kick, keep stroke in front of you (may change for last set)
4 x 25 kick on back
odds- 15 yards UDK FAST, 10 yards choice on the surface, @ :40
evens- all FAST @ :20 (@ :15 in last set)
No rest between sets, check HR after 3rd set & take off fins.
1 x 200 skulling/drill choice in primary stroke by 25's @ 4:00
9 x 200 in 3 sets of 3 as follows:
1- swim all free br 3 with BIG, GINORMOUS negative split, @ 2:40
2- 50 kick on back (UDK!), 100 swim IM, 50 kick free with boards @ 2:50
3- 100 swim free, 100 swim/kick on back by 50's in primary stroke NO FREE @ 3:00
No rest between sets of 3, check HR throughout and after #9
1 x 200 drill/kick on back (UDK!) by 25's
1:00 rest, check HR
18 x 100 @ 1:20 (@ 1:30 for Lane 2) as follows:
1- swim 75 free br 3/5/3 by 25's, last 25 swim choice NO FREE
2- swim choice, make interval
3- swim at mile Goal Pace, keep track of times as you go through the set
1 x 400 as follows:
50 drill choice, 25 kick on back (UDK!) build to FAST, 25 skulling
1:00 rest, check HR
Finish up with...
6 x 100 swim at 500 Goal Pace @ 2:00
200 drill/kick by 25's
Do an excellent job in school today, get excited for the last TEST SET of the year on Saturday. Have a great day!
1:00 rest
With fins, 3 sets of:
4 x 25 @ :35- breast pull with free kick, keep stroke in front of you (may change for last set)
4 x 25 kick on back
odds- 15 yards UDK FAST, 10 yards choice on the surface, @ :40
evens- all FAST @ :20 (@ :15 in last set)
No rest between sets, check HR after 3rd set & take off fins.
1 x 200 skulling/drill choice in primary stroke by 25's @ 4:00
9 x 200 in 3 sets of 3 as follows:
1- swim all free br 3 with BIG, GINORMOUS negative split, @ 2:40
2- 50 kick on back (UDK!), 100 swim IM, 50 kick free with boards @ 2:50
3- 100 swim free, 100 swim/kick on back by 50's in primary stroke NO FREE @ 3:00
No rest between sets of 3, check HR throughout and after #9
1 x 200 drill/kick on back (UDK!) by 25's
1:00 rest, check HR
18 x 100 @ 1:20 (@ 1:30 for Lane 2) as follows:
1- swim 75 free br 3/5/3 by 25's, last 25 swim choice NO FREE
2- swim choice, make interval
3- swim at mile Goal Pace, keep track of times as you go through the set
1 x 400 as follows:
50 drill choice, 25 kick on back (UDK!) build to FAST, 25 skulling
1:00 rest, check HR
Finish up with...
6 x 100 swim at 500 Goal Pace @ 2:00
200 drill/kick by 25's
Do an excellent job in school today, get excited for the last TEST SET of the year on Saturday. Have a great day!
Wednesday, May 18, 2016
Wednesday, May 18, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 200 reverse IM- each 50 is drill/kick on back by 25's, 100 easy choice kick
1:00 rest
4 x 50 @ 1:00- 25 ra2 la2 free drill; even 25's are fist free drill- fingers hide the THUMBS
6 x 75 @ 1:25- 25 breast pull with free kick, 50 choice drill in primary stroke. NO FREE
8 x 25 as follows-
odds @ :40- 1/2 sit & spin drill, 1/2 swim backstroke (with same tempo as the drill)
evens @ :25- swim backstroke build to FAST!
1 x 300 swim backstroke- focus on UDK & descend the 100's 1-3
1:00 rest
4 sets of:
3 x 50 @ :50 (@ :55 in lane 1 if needed)- swim back/breast by 25's (tempo & legs)
1 x 100 kick on back @ 1:50- good UDK, hustle to make the interval
2 x 50 (all @ 2:00) swim backstroke FAST @ :10 rest, get time, should equal or better your 100 Back split of 400 IM best time
No rest between sets, check HR after each Broken 100 Back.
Until 6:00 p.m., finish up with...
6 x 5-minute swims @ 6:00, descend (increase your distance in each 5 minutes) 1-3 swim free or back and 4-6 kick on back- all one stroke. Keep track of the distance you go in each 5 minute swim; check HR after #3 & 6
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for long course training. Have a great day!
1:00 rest
4 x 50 @ 1:00- 25 ra2 la2 free drill; even 25's are fist free drill- fingers hide the THUMBS
6 x 75 @ 1:25- 25 breast pull with free kick, 50 choice drill in primary stroke. NO FREE
8 x 25 as follows-
odds @ :40- 1/2 sit & spin drill, 1/2 swim backstroke (with same tempo as the drill)
evens @ :25- swim backstroke build to FAST!
1 x 300 swim backstroke- focus on UDK & descend the 100's 1-3
1:00 rest
4 sets of:
3 x 50 @ :50 (@ :55 in lane 1 if needed)- swim back/breast by 25's (tempo & legs)
1 x 100 kick on back @ 1:50- good UDK, hustle to make the interval
2 x 50 (all @ 2:00) swim backstroke FAST @ :10 rest, get time, should equal or better your 100 Back split of 400 IM best time
No rest between sets, check HR after each Broken 100 Back.
Until 6:00 p.m., finish up with...
6 x 5-minute swims @ 6:00, descend (increase your distance in each 5 minutes) 1-3 swim free or back and 4-6 kick on back- all one stroke. Keep track of the distance you go in each 5 minute swim; check HR after #3 & 6
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for long course training. Have a great day!
Tuesday, May 17, 2016
Wednesday, May 18, 2016- SCY
1 x 600- 300 swim freestyle, 200 reverse IM- each 50 is drill/kick on back by 25's, 100 easy choice kick
1:00 rest
4 x 50 @ 1:00- 25 ra2 la2 free drill; even 25's are fist free drill- fingers hide the THUMBS
6 x 75 @ 1:25- 25 breast pull with free kick, 50 choice drill in primary stroke. NO FREE
8 x 25 as follows-
odds @ :40- 1/2 sit & spin drill, 1/2 swim 6bckstroke (with same tempo as the drill)
evens- swim backstroke build to FAST! @ :25
1 x 300 swim backstroke- focus on UDK & desc the 100's 1-3
1:00 rest after 3rd set.
4 sets of:
3 x 50 @ :50- swim back/breast by 25's (tempo & legs)
1 x 100 kick on back @ 1:45- good UDK!!!
2 x 50 (all @ 2:00) swim backstroke FAST @ :10 rest
1:00 rest between sets.
6 x 5-minute swims @ 6:00, descend 1-3 (swim free or back) and 4-6 (kick on back- all one stroke). Keep track of the distance you go in each 5 minute swim; check HR after #3 & 6
100 easy drill before you get out. Do an excellent job in school today. Get excited for June & July. Make sure you thank your parents for getting you to the pool this morning. Have a great day!
1:00 rest
4 x 50 @ 1:00- 25 ra2 la2 free drill; even 25's are fist free drill- fingers hide the THUMBS
6 x 75 @ 1:25- 25 breast pull with free kick, 50 choice drill in primary stroke. NO FREE
8 x 25 as follows-
odds @ :40- 1/2 sit & spin drill, 1/2 swim 6bckstroke (with same tempo as the drill)
evens- swim backstroke build to FAST! @ :25
1 x 300 swim backstroke- focus on UDK & desc the 100's 1-3
1:00 rest after 3rd set.
4 sets of:
3 x 50 @ :50- swim back/breast by 25's (tempo & legs)
1 x 100 kick on back @ 1:45- good UDK!!!
2 x 50 (all @ 2:00) swim backstroke FAST @ :10 rest
1:00 rest between sets.
6 x 5-minute swims @ 6:00, descend 1-3 (swim free or back) and 4-6 (kick on back- all one stroke). Keep track of the distance you go in each 5 minute swim; check HR after #3 & 6
100 easy drill before you get out. Do an excellent job in school today. Get excited for June & July. Make sure you thank your parents for getting you to the pool this morning. Have a great day!
Tuesday, May 17, 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
2 sets of:
1 x 75 @ 1:20- 25 catchup free drill, 50 2 kicks 1 pull breast drill
1 x 175 @ 3:15- 75 drill/swim/drill in primary stroke NO FREE, 100 swim back/breast by 50's
3 x 50 kick choice- but no free on 2nd 25 - @ :55 (@ :50 in 2nd set)
No rest between sets, check HR after 3rd set
2 sets of:
9 x 25 kick with boards (except ON BACK for 2nd set)-
1&2 are 15 free/10 breast desc 1-2 to something juicy @ :40
#3, 6 & 9 are choice, but all out FAST @ :25
1 x 200 kick @ 3:45- 100 free on back, 100 kick IM order by 25's with boards, get time & desc 1-2
No rest between sets, check HR after 3rd set.
LONG SWIM-
2 times through:
250- 25 fly, 50 back, 75 breast, 100 kick IM with boards
250- 100 kick choice on back, 75 swim fly, 50 swim back, 25 swim breaststroke
350- 200 swim free br 3/5 by 100's, 150 swim back/breast by 25's (3 x 50) desc those 50's 1-3!
1:00 rest after the 2nd time through, check HR
100 easy drill before you get out. Do an excellent job with drylands, and with your HW tonight- finals are right around the corner, and I'm sure you don't want to be falling behind this late in the year. Have a great day!
1:00 rest
2 sets of:
1 x 75 @ 1:20- 25 catchup free drill, 50 2 kicks 1 pull breast drill
1 x 175 @ 3:15- 75 drill/swim/drill in primary stroke NO FREE, 100 swim back/breast by 50's
3 x 50 kick choice- but no free on 2nd 25 - @ :55 (@ :50 in 2nd set)
No rest between sets, check HR after 3rd set
2 sets of:
9 x 25 kick with boards (except ON BACK for 2nd set)-
1&2 are 15 free/10 breast desc 1-2 to something juicy @ :40
#3, 6 & 9 are choice, but all out FAST @ :25
1 x 200 kick @ 3:45- 100 free on back, 100 kick IM order by 25's with boards, get time & desc 1-2
No rest between sets, check HR after 3rd set.
LONG SWIM-
2 times through:
250- 25 fly, 50 back, 75 breast, 100 kick IM with boards
250- 100 kick choice on back, 75 swim fly, 50 swim back, 25 swim breaststroke
350- 200 swim free br 3/5 by 100's, 150 swim back/breast by 25's (3 x 50) desc those 50's 1-3!
1:00 rest after the 2nd time through, check HR
100 easy drill before you get out. Do an excellent job with drylands, and with your HW tonight- finals are right around the corner, and I'm sure you don't want to be falling behind this late in the year. Have a great day!
Monday, May 16, 2016
Tuesday, May 17, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
3 sets of:
1 x 75 @ 1:15- 25 catchup free drill, 50 2 kicks 1 pull breast drill
1 x 175 @ 3:00- 75 drill/swim/drill in primary stroke NO FREE, 100 swim back/breast by 50's
3 x 50 kick choice- but no free on 2nd 25 - @ :50 (@ :45 in 3rd set)
No rest between sets, check HR after 3rd set
3 sets of:
9 x 25 kick with boards (except ON BACK for 2nd set)-
1&2 are 15 free/10 breast desc 1-2 to something juicy @ :35
#3, 6 & 9 are choice, but all out FAST @ :20
1 x 200 kick @ 3:40- 100 free on back, 100 kick IM order by 25's with boards, get time & desc 1-3
No rest between sets, check HR after 3rd set.
LONG SWIM-
2 times thorugh:
250- 25 fly, 50 back, 75 breast, 100 kick IM with boards
250- 100 kick choice on back, 75 swim fly, 50 swim back, 25 swim breaststroke
350- 200 swim free br 3/5 by 100's, 150 swim back/breast by 25's (3 x 50) desc those 50's 1-3!
1:00 rest after the 2nd time through, check HR
Until 7:15 a.m. , finish up with...
450's swim @ 7:00 desc the 150's in each 450
Odd 450's: swim free, kick on back, swim free, by 150's
Evens: swim free, swim IM, swim free (IM is 50 of each strpke, NO FREE)
100 easy drill before you get out. Do an excellent job in school today- finals are right around the corner, and I'm sure you don't want to be falling behind this late in the year. Have a great day!
1:00 rest
3 sets of:
1 x 75 @ 1:15- 25 catchup free drill, 50 2 kicks 1 pull breast drill
1 x 175 @ 3:00- 75 drill/swim/drill in primary stroke NO FREE, 100 swim back/breast by 50's
3 x 50 kick choice- but no free on 2nd 25 - @ :50 (@ :45 in 3rd set)
No rest between sets, check HR after 3rd set
3 sets of:
9 x 25 kick with boards (except ON BACK for 2nd set)-
1&2 are 15 free/10 breast desc 1-2 to something juicy @ :35
#3, 6 & 9 are choice, but all out FAST @ :20
1 x 200 kick @ 3:40- 100 free on back, 100 kick IM order by 25's with boards, get time & desc 1-3
No rest between sets, check HR after 3rd set.
LONG SWIM-
2 times thorugh:
250- 25 fly, 50 back, 75 breast, 100 kick IM with boards
250- 100 kick choice on back, 75 swim fly, 50 swim back, 25 swim breaststroke
350- 200 swim free br 3/5 by 100's, 150 swim back/breast by 25's (3 x 50) desc those 50's 1-3!
1:00 rest after the 2nd time through, check HR
Until 7:15 a.m. , finish up with...
450's swim @ 7:00 desc the 150's in each 450
Odd 450's: swim free, kick on back, swim free, by 150's
Evens: swim free, swim IM, swim free (IM is 50 of each strpke, NO FREE)
100 easy drill before you get out. Do an excellent job in school today- finals are right around the corner, and I'm sure you don't want to be falling behind this late in the year. Have a great day!
Monday, May 16, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
4 x 75 @ 1:25- catchup free drill, swim free (count strokes)/fist free drill (count strokes again)
8 x 25 @ :35- odds are choice free drill; evens are swim free build to FAST finish
6 x 100 @ 1:50- 50 kick on back easy/FAST by 25's, 50 choice drill in primary stroke NO FREE
3 sets of:
6 x 25 kick with boards, odds @ :40, evens @ :25 (3rd set @ :40/:20)
3 x 50 swim/kick on back in primary stroke @ :55, desc if possible (3rd set @ 1:05)
No rest between sets, check HR after 3rd set.
18 x 150 in sets of 3 as follows:
1- 100 swim free, 50 swim NO FREE @ 2:10
2- 100 swim free, 50 kick choice on back @ 2:10
3- all swim free @ 1:50; OR...swim IM @ 2:10 (by 50's)
1:00 rest after #6 & 12, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for LCM training. Have a great day!
1:00 rest
4 x 75 @ 1:25- catchup free drill, swim free (count strokes)/fist free drill (count strokes again)
8 x 25 @ :35- odds are choice free drill; evens are swim free build to FAST finish
6 x 100 @ 1:50- 50 kick on back easy/FAST by 25's, 50 choice drill in primary stroke NO FREE
3 sets of:
6 x 25 kick with boards, odds @ :40, evens @ :25 (3rd set @ :40/:20)
3 x 50 swim/kick on back in primary stroke @ :55, desc if possible (3rd set @ 1:05)
No rest between sets, check HR after 3rd set.
18 x 150 in sets of 3 as follows:
1- 100 swim free, 50 swim NO FREE @ 2:10
2- 100 swim free, 50 kick choice on back @ 2:10
3- all swim free @ 1:50; OR...swim IM @ 2:10 (by 50's)
1:00 rest after #6 & 12, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for LCM training. Have a great day!
Sunday, May 15, 2016
Monday, May 16, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
6 x 75 @ 1:20- catchup free drill, swim free (count strokes)/fist free drill (count strokes again)
8 x 25 @ :35- odds are choice free drill; evens are swim free build to FAST finish
6 x 100 @ 1:50- 50 kick on back easy/FAST by 25's, 50 choice drill in primary stroke NO FREE
3 sets of:
6 x 25 kick with boards, odds @ :40, evens @ :25 (2nd & 3rd set @ :40/:20)
3 x 50 swim/kick on back in primary stroke @ :50, desc if possible (2nd set @ 1:00; 3rd set @ :10 rest)
No rest between sets, check HR after 3rd set.
Option A:
18 x 150 in sets of 3 as follows:
1- 100 swim free, 50 swim NO FREE @ 2:00
2- 100 swim free, 50 kick choice on back @ 2:00
3- all swim free @ 1:50; OR...swim IM @ 2:10 (by 50's)
Option B:
4 sets of...
2 x 150 swim neg split free br 3 @ 1:55
:10 rest
1 x 450 swim free/IM/free by 150's (for 1st & 2nd set), then free/kick/free by 150's (3rd & 4th sets) desc the 150's 1-3, all @ 7:00
Until 7:15 a.m., finish up with...
150 swim free with shnorkel, 50 kick choice FAST with boards- continuously.
100 easy drill before you get out. Do an excellent job in school today, get excited for LCM training. Have a great day!
1:00 rest
6 x 75 @ 1:20- catchup free drill, swim free (count strokes)/fist free drill (count strokes again)
8 x 25 @ :35- odds are choice free drill; evens are swim free build to FAST finish
6 x 100 @ 1:50- 50 kick on back easy/FAST by 25's, 50 choice drill in primary stroke NO FREE
3 sets of:
6 x 25 kick with boards, odds @ :40, evens @ :25 (2nd & 3rd set @ :40/:20)
3 x 50 swim/kick on back in primary stroke @ :50, desc if possible (2nd set @ 1:00; 3rd set @ :10 rest)
No rest between sets, check HR after 3rd set.
Option A:
18 x 150 in sets of 3 as follows:
1- 100 swim free, 50 swim NO FREE @ 2:00
2- 100 swim free, 50 kick choice on back @ 2:00
3- all swim free @ 1:50; OR...swim IM @ 2:10 (by 50's)
Option B:
4 sets of...
2 x 150 swim neg split free br 3 @ 1:55
:10 rest
1 x 450 swim free/IM/free by 150's (for 1st & 2nd set), then free/kick/free by 150's (3rd & 4th sets) desc the 150's 1-3, all @ 7:00
Until 7:15 a.m., finish up with...
150 swim free with shnorkel, 50 kick choice FAST with boards- continuously.
100 easy drill before you get out. Do an excellent job in school today, get excited for LCM training. Have a great day!
Sunday, May 15, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
3 sets of:
1 x 150- go free/primary/choice by round, drill/swim by 25's @ 2:45
5 x 25 @ :35-
odds are kick 15 yards FAST/10 yards moderate
evens are swim build to FAST from a dive
1 x 125 IM @ 2:20- 75 swim IM, 50 kick free on back- get time, desc 1-3
No rest between sets, check HR after 3rd set
18* x 50 as follows:
1&2, kick on back @ :50 (Lane 1 @ :55)- 3rd & 6th round of 3 go kick with boards
#3- swim/kick by 25's @ :40 (Lane 1 @ :45)
*odd rounds of 3 can be free, even rounds of 3 are primary stroke NO FREE
1:00 rest after #18, check HR
With fins, 8 sets of:
2 x 50 drill @ 1:00
2 x 25 swim FAST @ :10 rest- same stroke 50's drill, all @ 1:30, get time
1 x 50 @ 1:00 kick/swim by 25's- same stroke as 25's above- how close can you come to your time from 2 x 25 added together?
Until 7:30 p.m.:
150's swim freestyle (or backstroke) @ :15 rest, descend the 3 x 50's 1-3 to something juicy!
100 easy drill before you get out. Make sure you're ready for the week ahead at school,a nd thank your parents for getting you here this afternoon. Have a great day!
1:00 rest
3 sets of:
1 x 150- go free/primary/choice by round, drill/swim by 25's @ 2:45
5 x 25 @ :35-
odds are kick 15 yards FAST/10 yards moderate
evens are swim build to FAST from a dive
1 x 125 IM @ 2:20- 75 swim IM, 50 kick free on back- get time, desc 1-3
No rest between sets, check HR after 3rd set
18* x 50 as follows:
1&2, kick on back @ :50 (Lane 1 @ :55)- 3rd & 6th round of 3 go kick with boards
#3- swim/kick by 25's @ :40 (Lane 1 @ :45)
*odd rounds of 3 can be free, even rounds of 3 are primary stroke NO FREE
1:00 rest after #18, check HR
With fins, 8 sets of:
2 x 50 drill @ 1:00
2 x 25 swim FAST @ :10 rest- same stroke 50's drill, all @ 1:30, get time
1 x 50 @ 1:00 kick/swim by 25's- same stroke as 25's above- how close can you come to your time from 2 x 25 added together?
Until 7:30 p.m.:
150's swim freestyle (or backstroke) @ :15 rest, descend the 3 x 50's 1-3 to something juicy!
100 easy drill before you get out. Make sure you're ready for the week ahead at school,a nd thank your parents for getting you here this afternoon. Have a great day!
Saturday, May 14, 2016
Sunday Morning, May 15, 2016- Senior Silver
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
6 x 75 @ 1:20- 50 catchup free, 25 breast kick on back
2 x 125 @ 2:10- 75 drill/drill/swim in primary stroke, last 50 kick on back easy/FAST by 25's
8 x 25 @:35-
odds are kick FAST for 15 yards, easy for ten
evens are swim build to FAST
1:00 rest, check HR.
With fins, 4 sets of:
1 x 75 @ 1:30- 25 swim FAST, 50 drill
1 x 75- 50 swim FAST, 25 drill
1 x 75- all swim FAST
1 x 100 drill/kick by 25's @ 1:00 rest
Go odd rounds free, even rounds NO FREE
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 75 @ 1:20- 50 catchup free, 25 breast kick on back
2 x 125 @ 2:10- 75 drill/drill/swim in primary stroke, last 50 kick on back easy/FAST by 25's
8 x 25 @:35-
odds are kick FAST for 15 yards, easy for ten
evens are swim build to FAST
1:00 rest, check HR.
With fins, 4 sets of:
1 x 75 @ 1:30- 25 swim FAST, 50 drill
1 x 75- 50 swim FAST, 25 drill
1 x 75- all swim FAST
1 x 100 drill/kick by 25's @ 1:00 rest
Go odd rounds free, even rounds NO FREE
Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!
Saturday, May 14, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim by 25's
1:00 rest
One goal this morning: 5 FAST UDK's off each wall!
All @ :10 rest, 2 sets of:
1 x 200- 100 kick on back, 100 kick with boards
1 x 100 kick on back reverse IM order by 25's
4 x 50 kick with boards descend 1-4, go free in 1st round, fly/breast in 2nd round
No additional rest between sets. Check HR after 2nd set, then 1:00 rest
6 x 75 @ 1:20- 50 kick choice on back, last 25 kick free head out FROM A DIVE
6 x 200 @ 3:40 as follows:
odds- 100 kick free on back, 50 kick FAST breast with boards, 50 choice kick on back
evens- 100 kick free with boards, 50 kick FAST breast on back, 50 choice kick with boards
1:00 rest
3 sets of:
1 x 175 @ 3:00- 100 choice kick on back, 75 IM kick with boards (fly, free, breast by 25's)
3 x 25 @ :40 kick FAST with boards, IM order by round (fly in first round, free in 2nd, breast in 3rd)
1 x 175 @ 3:00- as above, 100/75
3 x 50 @ 1:00 kick FAST on back, same stroke as 25's above
1 x 75 @ 1:30 kick IM with boards, FAST, get time
No rest between sets
TEST SET:
8 x 50 kick FAST for time @ 1:00- keep track of your average & fastest time
200 easy drill/skulling by 25's before you get out.
Do an excellent job with drylands today, and be sure to do some HW so you're not rushing to do it all tomorrow. Have a great day!
1:00 rest
One goal this morning: 5 FAST UDK's off each wall!
All @ :10 rest, 2 sets of:
1 x 200- 100 kick on back, 100 kick with boards
1 x 100 kick on back reverse IM order by 25's
4 x 50 kick with boards descend 1-4, go free in 1st round, fly/breast in 2nd round
No additional rest between sets. Check HR after 2nd set, then 1:00 rest
6 x 75 @ 1:20- 50 kick choice on back, last 25 kick free head out FROM A DIVE
6 x 200 @ 3:40 as follows:
odds- 100 kick free on back, 50 kick FAST breast with boards, 50 choice kick on back
evens- 100 kick free with boards, 50 kick FAST breast on back, 50 choice kick with boards
1:00 rest
3 sets of:
1 x 175 @ 3:00- 100 choice kick on back, 75 IM kick with boards (fly, free, breast by 25's)
3 x 25 @ :40 kick FAST with boards, IM order by round (fly in first round, free in 2nd, breast in 3rd)
1 x 175 @ 3:00- as above, 100/75
3 x 50 @ 1:00 kick FAST on back, same stroke as 25's above
1 x 75 @ 1:30 kick IM with boards, FAST, get time
No rest between sets
TEST SET:
8 x 50 kick FAST for time @ 1:00- keep track of your average & fastest time
200 easy drill/skulling by 25's before you get out.
Do an excellent job with drylands today, and be sure to do some HW so you're not rushing to do it all tomorrow. Have a great day!
Thursday, May 12, 2016
Thursday, May 12, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
2 sets of:
3 x 75 @ 1:15- 25 catchup free drill, 50 drill in primary stroke NO FREE
1 x 125 @ 2:15- 25 1/2 ra 1/2 la fly pull drill, 100 drill /swim by 25's in primary stroke NO FREE, build the 25's swim to something juicy!
No rest between sets, check HR after 2nd set.
5 sets of:
2 x 50 drill in primary stroke NO FREE @ 1:00
2 x 50 kick FAST with boards, your choice @ :40 (- :05 in each round)
No rest between sets.
3 rounds of:
4 x 50 swim at 200 Goal Pace in primary stroke @ 1:00
1 x 300 IM- swim/kick with boards/swim by 100's- get time & descend 1-3
1:00 rest between sets.
If there is time, 12 x 100 as follows, all @ 1:50-
odds- kick on back (5 FAST UDK's off each wall!)
evens- swim at freestyle pace, mile, 1000 or 500
100 easy drill before you get out. Do an excellent job with your HW tonight, thank your parents for getting you here this afternoon. Have a great day!
1:00 rest
2 sets of:
3 x 75 @ 1:15- 25 catchup free drill, 50 drill in primary stroke NO FREE
1 x 125 @ 2:15- 25 1/2 ra 1/2 la fly pull drill, 100 drill /swim by 25's in primary stroke NO FREE, build the 25's swim to something juicy!
No rest between sets, check HR after 2nd set.
5 sets of:
2 x 50 drill in primary stroke NO FREE @ 1:00
2 x 50 kick FAST with boards, your choice @ :40 (- :05 in each round)
No rest between sets.
3 rounds of:
4 x 50 swim at 200 Goal Pace in primary stroke @ 1:00
1 x 300 IM- swim/kick with boards/swim by 100's- get time & descend 1-3
1:00 rest between sets.
If there is time, 12 x 100 as follows, all @ 1:50-
odds- kick on back (5 FAST UDK's off each wall!)
evens- swim at freestyle pace, mile, 1000 or 500
100 easy drill before you get out. Do an excellent job with your HW tonight, thank your parents for getting you here this afternoon. Have a great day!
Wednesday, May 11, 2016
Thursday, May 12, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
2 sets of:
3 x 75 @ 1:15- 25 catchup free drill, 50 drill in primary stroke NO FREE
2 x 125 @ 2:10- 25 1/2 ra 1/2 la fly pull drill, 100 drill /swim by 25's in primary stroke NO FREE, build the 25's swim to something juicy!
No rest between sets, check HR after 2nd set.
5 sets of:
2 x 50 drill in primary stroke NO FREE @ 1:00
2 x 50 kick FAST with boards, your choice @ :40 (- :05 in each round)
No rest between sets.
3 rounds of:
4 x 50 swim at 200 Goal Pace in primary stroke @ 1:00
1 x 300 IM- swim/kick with boards/swim by 100's- get time & descend 1-3
1:00 rest between sets.
Until 7:15, go 100's @ 1:40 as follows:
odds- kick on back (5 FAST UDK's off each wall!)
evens- swim at freestyle pace, mile/1000/500
100 easy drill before you get out. Do an excellent job in school today, thank your parents for getting you here this morning. Have a great day!
1:00 rest
2 sets of:
3 x 75 @ 1:15- 25 catchup free drill, 50 drill in primary stroke NO FREE
2 x 125 @ 2:10- 25 1/2 ra 1/2 la fly pull drill, 100 drill /swim by 25's in primary stroke NO FREE, build the 25's swim to something juicy!
No rest between sets, check HR after 2nd set.
5 sets of:
2 x 50 drill in primary stroke NO FREE @ 1:00
2 x 50 kick FAST with boards, your choice @ :40 (- :05 in each round)
No rest between sets.
3 rounds of:
4 x 50 swim at 200 Goal Pace in primary stroke @ 1:00
1 x 300 IM- swim/kick with boards/swim by 100's- get time & descend 1-3
1:00 rest between sets.
Until 7:15, go 100's @ 1:40 as follows:
odds- kick on back (5 FAST UDK's off each wall!)
evens- swim at freestyle pace, mile/1000/500
100 easy drill before you get out. Do an excellent job in school today, thank your parents for getting you here this morning. Have a great day!
Wednesday, May 11, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is 50 drill, 25 kick, 25 skulling
1:00 rest
4 x 75 @ 1:20- 25 catchup free drill, 50 drill choice in 4th best stroke
4 x 100 50 swim free br 3/5 by 25's, 50 swim in 4th best stroke- last 25 from a dive- @ 1:45
18 x 50 in 3 sets of 6 as follows:
1&2- swim/kick on back- NO FREE @ :55
#3- all kick choice on back @ :55
#4- swim/kick by 25's in 4th best stroke @ :55
5&6- all kick choice on back @ :55
1:00 rest after the first round of 6, check HR. NO REST between the second and third rounds of 6.
9 x 200 kick as follows, all @ 3:40-
#1- kick on back, except 3rd 50 is kick FAST breaststroke with boards
#2- 100 kick IM with boards, 100 kick in primary stroke on back (UDK!)
#3- BROKEN 200 KICK: 4 x 50 kick all out FAST with boards @ :10 rest (@ 4:00), choice, but all one stroke
1:00 rest after #9, check HR
Finish up with...
6 x 150 swim free with shnorkels, desc 1-2's @ 2:30 to something juicy!
Until 6:00 p.m., work on starts.....
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 @ 1:20- 25 catchup free drill, 50 drill choice in 4th best stroke
4 x 100 50 swim free br 3/5 by 25's, 50 swim in 4th best stroke- last 25 from a dive- @ 1:45
18 x 50 in 3 sets of 6 as follows:
1&2- swim/kick on back- NO FREE @ :55
#3- all kick choice on back @ :55
#4- swim/kick by 25's in 4th best stroke @ :55
5&6- all kick choice on back @ :55
1:00 rest after the first round of 6, check HR. NO REST between the second and third rounds of 6.
9 x 200 kick as follows, all @ 3:40-
#1- kick on back, except 3rd 50 is kick FAST breaststroke with boards
#2- 100 kick IM with boards, 100 kick in primary stroke on back (UDK!)
#3- BROKEN 200 KICK: 4 x 50 kick all out FAST with boards @ :10 rest (@ 4:00), choice, but all one stroke
1:00 rest after #9, check HR
Finish up with...
6 x 150 swim free with shnorkels, desc 1-2's @ 2:30 to something juicy!
Until 6:00 p.m., work on starts.....
Do an excellent job with your HW tonight, thank your parents for getting you to the pool this afternoon. Have a great day!
Tuesday, May 10, 2016
Wednesday, September 13, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is 50 drill, 25 kick, 25 skulling
1:00 rest
8 x 75 @ 1:20- 25 catchup free drill, 50 drill choice in 4th best stroke
4 x 100 50 swim free br 3/5 by 25's, 50 swim in 4th best stroke- last 25 from a dive- @ 1:45
18 x 50 in 3 sets of 6 as follows:
1&2- swim/kick on back- NO FREE @ :55
#3- all kick choice on back @ :50
#4- swim/kick by 25's in 4th best stroke @ :55
5&6- all kick choice on back @ :50- hustle to make the interval
1:00 rest, check HR
9 x 200 kick as follows, all @ 3:20-
#1- kick on back, except 3rd 50 is kick FAST breaststroke with boards
#2- 100 kick IM with boards, 100 kick in primary stroke on back (UDK!)
#3- BROKEN 200 KICK: 4 x 50 kick all out FAST with boards @ :10 rest (@ 4:00), choice, but all one stroke
1:00 rest after #9, check HR
Finish up with...
6 x 450 swim free with shnorkels, desc 1-2's @ 6:00 to something juicy!
Until 7:15 a.m., work on starts.....
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
8 x 75 @ 1:20- 25 catchup free drill, 50 drill choice in 4th best stroke
4 x 100 50 swim free br 3/5 by 25's, 50 swim in 4th best stroke- last 25 from a dive- @ 1:45
18 x 50 in 3 sets of 6 as follows:
1&2- swim/kick on back- NO FREE @ :55
#3- all kick choice on back @ :50
#4- swim/kick by 25's in 4th best stroke @ :55
5&6- all kick choice on back @ :50- hustle to make the interval
1:00 rest, check HR
9 x 200 kick as follows, all @ 3:20-
#1- kick on back, except 3rd 50 is kick FAST breaststroke with boards
#2- 100 kick IM with boards, 100 kick in primary stroke on back (UDK!)
#3- BROKEN 200 KICK: 4 x 50 kick all out FAST with boards @ :10 rest (@ 4:00), choice, but all one stroke
1:00 rest after #9, check HR
Finish up with...
6 x 450 swim free with shnorkels, desc 1-2's @ 6:00 to something juicy!
Until 7:15 a.m., work on starts.....
Do an excellent job in school today, thank your parents for getting you to the pool this morning. Have a great day!
Tuesday, May 10, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick by 25's
1:00 rest
4 x 50 @ 1:00- 25 ra2 la2 free drill, 25 2 kicks 1 pull breast drill
4 x 75 @ 1:25- 50 fist free drill br 3, 25 breast kick on back
4 x 125 @ 2:15- 75 drill/drill/swim by 25's in primary stroke NO FREE (25 swim is from a dive build to FAST), then 50 kick FAST on back
8 x 50 swim breast/primary stroke NO FREE by 25's @ :55, except 3, 5 & 7 are @ :45 (@ :50 if necessary)
1:00 rest, check HR.
LONG SWIM-
6 times through, desc the 300's 1-2:
50 swim fly
100 swim back (tempo)
100 swim breast (kick)
50 kick FAST free with boards
1:00 rest after 6th round, check HR.
Until 6:00 p.m.:
25's kick (6 with boards, 6 on back)- all one kick for a round of 6, then switch
odd 25's @ :40
even 25's @ :25
After every third round of 6 x 25's, go 1 x 200 IM kick (by 50's) on back- easy/FAST by 25's, work on the UDK's!
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands. Have a great day!
1:00 rest
4 x 50 @ 1:00- 25 ra2 la2 free drill, 25 2 kicks 1 pull breast drill
4 x 75 @ 1:25- 50 fist free drill br 3, 25 breast kick on back
4 x 125 @ 2:15- 75 drill/drill/swim by 25's in primary stroke NO FREE (25 swim is from a dive build to FAST), then 50 kick FAST on back
8 x 50 swim breast/primary stroke NO FREE by 25's @ :55, except 3, 5 & 7 are @ :45 (@ :50 if necessary)
1:00 rest, check HR.
LONG SWIM-
6 times through, desc the 300's 1-2:
50 swim fly
100 swim back (tempo)
100 swim breast (kick)
50 kick FAST free with boards
1:00 rest after 6th round, check HR.
Until 6:00 p.m.:
25's kick (6 with boards, 6 on back)- all one kick for a round of 6, then switch
odd 25's @ :40
even 25's @ :25
After every third round of 6 x 25's, go 1 x 200 IM kick (by 50's) on back- easy/FAST by 25's, work on the UDK's!
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands. Have a great day!
Monday, May 9, 2016
Tuesday, May 10, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick by 25's
1:00 rest
4 x 50 @ 1:00- 25 ra2 la2 free drill, 25 2 kicks 1 pull breast drill
4 x 75 @ 1:20- 50 fist free drill br 3, 25 breast kick on back
6 x 125 @ 2:00- 75 drill/drill/swim by 25's in primary stroke NO FREE (25 swim is from a dive build to FAST), then 50 kick FAST on back
8 x 50 swim breast/primary stroke NO FREE by 25's @ :50, except 3, 5 & 7 are @ :40
1:00 rest, check HR.
9 x 200 kick as follows, all @ 3:20-
#1- kick on back, except 3rd 50 is kick FAST breaststroke with boards
#2- 100 kick IM with boards, 100 kick in primary stroke on back (UDK!)
#3- BROKEN 200 KICK: 4 x 50 kick all out FAST with boards @ :10 rest (@ 4:00), choice, but all one stroke
1:00 rest after #9, check HR
LONG SWIM-
6 times through, desc 1-2's:
50 swim fly
100 swim back (tempo)
100 swim breast (kick)
50 kick FAST free with boards
1:00 rest after 6th round, check HR, then get right into...
1 x 200- kick/skulling by 25's
1:00 rest, check HR again
Until 7:15 a.m., work on starts.
Do an excellent job in school today, and with drylands. Have a great day!
1:00 rest
4 x 50 @ 1:00- 25 ra2 la2 free drill, 25 2 kicks 1 pull breast drill
4 x 75 @ 1:20- 50 fist free drill br 3, 25 breast kick on back
6 x 125 @ 2:00- 75 drill/drill/swim by 25's in primary stroke NO FREE (25 swim is from a dive build to FAST), then 50 kick FAST on back
8 x 50 swim breast/primary stroke NO FREE by 25's @ :50, except 3, 5 & 7 are @ :40
1:00 rest, check HR.
9 x 200 kick as follows, all @ 3:20-
#1- kick on back, except 3rd 50 is kick FAST breaststroke with boards
#2- 100 kick IM with boards, 100 kick in primary stroke on back (UDK!)
#3- BROKEN 200 KICK: 4 x 50 kick all out FAST with boards @ :10 rest (@ 4:00), choice, but all one stroke
1:00 rest after #9, check HR
LONG SWIM-
6 times through, desc 1-2's:
50 swim fly
100 swim back (tempo)
100 swim breast (kick)
50 kick FAST free with boards
1:00 rest after 6th round, check HR, then get right into...
1 x 200- kick/skulling by 25's
1:00 rest, check HR again
Until 7:15 a.m., work on starts.
Do an excellent job in school today, and with drylands. Have a great day!
Monday, May 9, 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
Good job at the meet this weekend! Let's continue to work on building the underwater dolphin kick (UDK) into an automatic habit, a WEAPON off each turn.
8 x 50 @ 1:00- odds- catchup free drill, evens are 2 kicks 1 pull breast drill
8 x 25 @ :35- kick, UDK to halfway, then breast kick on back (odds), and free kick (evens) to the end; the UDK is FAST
3 x 200 @ :15 rest- 100 drill/swim by 25's, 100 kick on back easy/FAST by 25's (UDK!); #1 is free, #2 is NO FREE, #3 is choice
1:00 rest
With fins,
12 x 25 @ :40
1-4, fly pull with free kick- press chest forward & down on recovery, get head down before hands come around
5-8 swim fly build to FAST
9-12, kick dolphin kick on back- halfway underwater, all FAST
1:00 rest, take fins off
24 x 50 in sets of 4 as follows:
1-4 @ :55- swim fly/free by 25's
5-8 @ :55- swim/kick by 25's NO FREE
9-12 @ :50- swim/kick by 25's, all free
1:00 rest after #12 & 24, check HR
Until 6:00 p.m., finish up with...
150's swim free @ 2:15 with shnorkle, desc 1-2 to what you can
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for long course training. Have a great day!
1:00 rest
Good job at the meet this weekend! Let's continue to work on building the underwater dolphin kick (UDK) into an automatic habit, a WEAPON off each turn.
8 x 50 @ 1:00- odds- catchup free drill, evens are 2 kicks 1 pull breast drill
8 x 25 @ :35- kick, UDK to halfway, then breast kick on back (odds), and free kick (evens) to the end; the UDK is FAST
3 x 200 @ :15 rest- 100 drill/swim by 25's, 100 kick on back easy/FAST by 25's (UDK!); #1 is free, #2 is NO FREE, #3 is choice
1:00 rest
With fins,
12 x 25 @ :40
1-4, fly pull with free kick- press chest forward & down on recovery, get head down before hands come around
5-8 swim fly build to FAST
9-12, kick dolphin kick on back- halfway underwater, all FAST
1:00 rest, take fins off
24 x 50 in sets of 4 as follows:
1-4 @ :55- swim fly/free by 25's
5-8 @ :55- swim/kick by 25's NO FREE
9-12 @ :50- swim/kick by 25's, all free
1:00 rest after #12 & 24, check HR
Until 6:00 p.m., finish up with...
150's swim free @ 2:15 with shnorkle, desc 1-2 to what you can
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for long course training. Have a great day!
Monday, May 9, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick, by 25's
1:00 rest
Quick talk about the meet:
With fins,
12 x 50 @ 1:10
1-6, 1/2 choice fly drill, 1/2 swim fly
7-12, 1/2 swim fly build (press shoulders & chest forward & down on recovery), 1/2 kick on back FAST
Take fins off
1 x 200- drill/skulling by 25's
1:00 rest, check HR
3 sets of:
6 x 50 @ 1:00- 1/2 swim fly 1/2 kick (odds), all kick build to FAST (evens)
1 x 400 swim free with shnorkle, get time & descend 1-3 to what you can; can be backstroke, but then go all three backstroke
:30 rest between sets, check HR after each 400
Until 7:15, finish up with...
1 x 50 drill @ 1:00
1 x 25 swim (to mid-pool) build to FAST @ :45
3 x 50 (from mid-pool to the turn end & back)- swim to FAST turn & breakout, then drill to mid-pool @ 1:10
1 x 25 kick on back (back to turn end) FAST @ :45
odd round are free
even rounds are NO FREE
100 easyd rill before you get out. Do an excellent job in school today, thank your parents for getting you here this morning- no easy task after being at the meet all weekend. Have a great day!
1:00 rest
Quick talk about the meet:
- Raced much better on Sunday, more aggressive
- Make better use of kick; UDK needs to be a habit!
- Too reliant on the pull in all the fly- use your body to make it easier on you for the rest of the IM
With fins,
12 x 50 @ 1:10
1-6, 1/2 choice fly drill, 1/2 swim fly
7-12, 1/2 swim fly build (press shoulders & chest forward & down on recovery), 1/2 kick on back FAST
Take fins off
1 x 200- drill/skulling by 25's
1:00 rest, check HR
3 sets of:
6 x 50 @ 1:00- 1/2 swim fly 1/2 kick (odds), all kick build to FAST (evens)
1 x 400 swim free with shnorkle, get time & descend 1-3 to what you can; can be backstroke, but then go all three backstroke
:30 rest between sets, check HR after each 400
Until 7:15, finish up with...
1 x 50 drill @ 1:00
1 x 25 swim (to mid-pool) build to FAST @ :45
3 x 50 (from mid-pool to the turn end & back)- swim to FAST turn & breakout, then drill to mid-pool @ 1:10
1 x 25 kick on back (back to turn end) FAST @ :45
odd round are free
even rounds are NO FREE
100 easyd rill before you get out. Do an excellent job in school today, thank your parents for getting you here this morning- no easy task after being at the meet all weekend. Have a great day!
Wednesday, May 4, 2016
Thursday, May 5, 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
6 x 50 @ 1:00- 25 catchup free drill, 25 choice drill NO FREE
1 x 200 kick- odd 25's are breast kick on back; even 25's are choice build to FAST, from a dive
2 sets of (2nd set is in primary stroke, NO FREE)
4 x 25 @ :35, 2 kicks 1 pull breast drill- get flat at the end of each stroke
2 x 75 @ 1:20- drill/drill/kick on back build to FAST- drill in choice breaststroke drill
3 x 50 @ 1:00 swim/kick by 25's breaststroke, desc 1-3 to what you can
No rest between sets, check HR after 2nd set, then finish up with...
8 x 1/2 pool sprints in primary stroke (NO FREE) @ :35
8 x 50 kick as follows:
1-4 on back @ :55- desc 1-2's
5-8 with boards @ :50, 2nd 25 is breaststroke kick- crank it up & make the interval
1:00 rest, check HR
6 sets of- change stroke every two rounds:
2 x 100 @ 1:40- 25 drill (primary), 50 swim STRONG free br 3/5 by 25's, last 25 swim from a dive in primary stroke (same stroke as 1st 25 on the 100's), FAST
4 x 50 swim at 200 Goal Pace @ 1:10 (@ :10 rest in even sets)
Check HR after last 50 GP, then get right into a 100 drill @ 2:00
No rest between sets; at least 2 sets are free, 2 are primary stroke, & two are choice
If there is time...
3 x 450 swim free with shnorkels @ :15 rest, desc 1-3 to something juicy!
100 easy drill before you get out. Do an excellent job in school today, get excited to race this weekend. Have a great day!
1:00 rest
6 x 50 @ 1:00- 25 catchup free drill, 25 choice drill NO FREE
1 x 200 kick- odd 25's are breast kick on back; even 25's are choice build to FAST, from a dive
2 sets of (2nd set is in primary stroke, NO FREE)
4 x 25 @ :35, 2 kicks 1 pull breast drill- get flat at the end of each stroke
2 x 75 @ 1:20- drill/drill/kick on back build to FAST- drill in choice breaststroke drill
3 x 50 @ 1:00 swim/kick by 25's breaststroke, desc 1-3 to what you can
No rest between sets, check HR after 2nd set, then finish up with...
8 x 1/2 pool sprints in primary stroke (NO FREE) @ :35
8 x 50 kick as follows:
1-4 on back @ :55- desc 1-2's
5-8 with boards @ :50, 2nd 25 is breaststroke kick- crank it up & make the interval
1:00 rest, check HR
6 sets of- change stroke every two rounds:
2 x 100 @ 1:40- 25 drill (primary), 50 swim STRONG free br 3/5 by 25's, last 25 swim from a dive in primary stroke (same stroke as 1st 25 on the 100's), FAST
4 x 50 swim at 200 Goal Pace @ 1:10 (@ :10 rest in even sets)
Check HR after last 50 GP, then get right into a 100 drill @ 2:00
No rest between sets; at least 2 sets are free, 2 are primary stroke, & two are choice
If there is time...
3 x 450 swim free with shnorkels @ :15 rest, desc 1-3 to something juicy!
100 easy drill before you get out. Do an excellent job in school today, get excited to race this weekend. Have a great day!
Wednesday, May 4, 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
2 sets of:
7 x 50 @ 1:00
odds- 2 kicks 1 pull breast breast drill
evens- 25 breast pull with free kick, 25 kick breast on back build to FAST
2 x 200 @ :10 rest- 100 drill choice/swim breast by 25's, 50 kick choice easy/FAST by 25's, then last 50 is breast swim strong neg split
:30 rest between sets; after 2nd set, check HR,
12 x 75 @ 1:20 swim back/breast/free by 25's, desc 1-2's; good stroke tempo on the backstroke, big kick to drive you on the breaststroke
1:00 rest, check HR
8 x 150's kick as follows, all @ 2:45 (except the BROKEN 150 is @ 4:00):
For #'s 1-3, first 100 is with boards, last 50 is on your back
1- 25 kick FAST free, 75 breast kick, then last 50 choice kick on back- UDK's to halfway
2- 50 FAST kick free, 50 breast kick, last 50 choice kick on back- UDK's to halfway
3- 75 kick FAST free, 25 breast kick, last 50 choice kick on back- UDK's to halfway
4- BROKEN 150 KICK- 3 x 50 kick FAST @ :10 rest; middle 50 is all breaststroke kick (others choice)
1:00 rest after #4 & 8, check HR
If there is time, work on starts before you go.
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited to race this weekend. Have a great day!
1:00 rest
2 sets of:
7 x 50 @ 1:00
odds- 2 kicks 1 pull breast breast drill
evens- 25 breast pull with free kick, 25 kick breast on back build to FAST
2 x 200 @ :10 rest- 100 drill choice/swim breast by 25's, 50 kick choice easy/FAST by 25's, then last 50 is breast swim strong neg split
:30 rest between sets; after 2nd set, check HR,
12 x 75 @ 1:20 swim back/breast/free by 25's, desc 1-2's; good stroke tempo on the backstroke, big kick to drive you on the breaststroke
1:00 rest, check HR
8 x 150's kick as follows, all @ 2:45 (except the BROKEN 150 is @ 4:00):
For #'s 1-3, first 100 is with boards, last 50 is on your back
1- 25 kick FAST free, 75 breast kick, then last 50 choice kick on back- UDK's to halfway
2- 50 FAST kick free, 50 breast kick, last 50 choice kick on back- UDK's to halfway
3- 75 kick FAST free, 25 breast kick, last 50 choice kick on back- UDK's to halfway
4- BROKEN 150 KICK- 3 x 50 kick FAST @ :10 rest; middle 50 is all breaststroke kick (others choice)
1:00 rest after #4 & 8, check HR
If there is time, work on starts before you go.
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited to race this weekend. Have a great day!
Tuesday, May 3, 2016
Wednesday, May 4, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling, by 25's
1:00 rest
2 sets of:
7 x 50 @ 1:00
odds- 2 kicks 1 pull breast breast drill
evens- 25 breast pull with free kick, 25 kick breast on back build to FAST
2 x 200 @ :10 rest- 100 drill choice/swim breast by 25's, 50 kick choice easy/FAST by 25's, then last 50 is breast swim strong neg split
:30 rest between sets; after 2nd set, check HR, then continue right into...
12 x 75 @ 1:15 swim back/breast/free by 25's, desc 1-2's
1:00 rest, check HR
8 x 150's kick as follows, all @ 2:45 (BROKEN 150 @ 4:00):
1- 25 kick FAST free, 75 breast kick, then last 50 choice kick on back- UDK's to halfway
2- 50 FAST kick free, 50 breast kick, last 50 choice kick on back- UDK's to halfway
3- 75 kick FAST free, 25 breast kick, last 50 choice kick on back- UDK's to halfway
4- BROKEN 150 KICK- 3 x 50 kick FAST @ :10 rest; middle 50 is all breaststroke kick (others choice)
1:00 rest after #4 & 8, check HR
Until 7:15 a.m., finish up with...
1 x 100 swim/kick on back by 50's in primary stroke NO FREE @ 1:35
1 x 100 swim IM @ 1:25
1 x 100 swim free br 3 @ 1:15
No rest between rounds of 3.
If there is time, work on starts before you go.
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
2 sets of:
7 x 50 @ 1:00
odds- 2 kicks 1 pull breast breast drill
evens- 25 breast pull with free kick, 25 kick breast on back build to FAST
2 x 200 @ :10 rest- 100 drill choice/swim breast by 25's, 50 kick choice easy/FAST by 25's, then last 50 is breast swim strong neg split
:30 rest between sets; after 2nd set, check HR, then continue right into...
12 x 75 @ 1:15 swim back/breast/free by 25's, desc 1-2's
1:00 rest, check HR
8 x 150's kick as follows, all @ 2:45 (BROKEN 150 @ 4:00):
1- 25 kick FAST free, 75 breast kick, then last 50 choice kick on back- UDK's to halfway
2- 50 FAST kick free, 50 breast kick, last 50 choice kick on back- UDK's to halfway
3- 75 kick FAST free, 25 breast kick, last 50 choice kick on back- UDK's to halfway
4- BROKEN 150 KICK- 3 x 50 kick FAST @ :10 rest; middle 50 is all breaststroke kick (others choice)
1:00 rest after #4 & 8, check HR
Until 7:15 a.m., finish up with...
1 x 100 swim/kick on back by 50's in primary stroke NO FREE @ 1:35
1 x 100 swim IM @ 1:25
1 x 100 swim free br 3 @ 1:15
No rest between rounds of 3.
If there is time, work on starts before you go.
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!
Tuesday, May 3, 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
4 x 50 @ 1:00- ra2 la2 free drill, choice drill NO FREE by 25's
3 sets of:
4 x 25 @ :35
odds- kick FAST on back (UDK)
evens- drill in primary stroke NO FREE
1 x 100 swim/kick on back in primary stroke, NO FREE- get time, descend 1-3 @ 1:50
After 3rd set, check HR, then...
2 sets of:
1 x 100 swim 50 free, 25 kick on back, 25 swim NO FREE from a dive @ 1:40
1 x 50 swim/kick on back in primary stroke, NO FREE @ :50
1 x 100 swim 75 free br 3/5/3 by 25's (giddyup here), then last 25 is drill in 4th best stroke, @ 1:40
1 x 50 swim/kick on back in 4th best stroke NO FREE @ :50
1 x 100 swim IM @ 1:40
1 x 50 swim free br 3 @ :35 (Lane 2 @ :35)
1:00 rest after 1st set; let's try the 2nd & 3rd set without any rest in between sets.
LONG SWIM-
One time through...
150 swim freestyle br 3 (100) and 5 (last 50)- strong last 100 here
200 IM- 75 swim fly, 75 swim back, 50 kick FAST fly/free by 25's with boards
150 swim free br 3- strong last 50 again, br 5
200 IM- 75 swim back, 75 swim breast, 50 kick FAST free/breast by 25's with boards
150 swim free- as above
200 IM- 75 swim breast, 75 swim free br 3, 50 kick FAST breast/free by 25's with boards
150 swim free- as above
200 swim IM- 75 swim free br 3, 75 swim fly, 50 kick FAST free/fly by 25's with boards
1:00 rest, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands. Have a great day!
1:00 rest
4 x 50 @ 1:00- ra2 la2 free drill, choice drill NO FREE by 25's
3 sets of:
4 x 25 @ :35
odds- kick FAST on back (UDK)
evens- drill in primary stroke NO FREE
1 x 100 swim/kick on back in primary stroke, NO FREE- get time, descend 1-3 @ 1:50
After 3rd set, check HR, then...
2 sets of:
1 x 100 swim 50 free, 25 kick on back, 25 swim NO FREE from a dive @ 1:40
1 x 50 swim/kick on back in primary stroke, NO FREE @ :50
1 x 100 swim 75 free br 3/5/3 by 25's (giddyup here), then last 25 is drill in 4th best stroke, @ 1:40
1 x 50 swim/kick on back in 4th best stroke NO FREE @ :50
1 x 100 swim IM @ 1:40
1 x 50 swim free br 3 @ :35 (Lane 2 @ :35)
1:00 rest after 1st set; let's try the 2nd & 3rd set without any rest in between sets.
LONG SWIM-
One time through...
150 swim freestyle br 3 (100) and 5 (last 50)- strong last 100 here
200 IM- 75 swim fly, 75 swim back, 50 kick FAST fly/free by 25's with boards
150 swim free br 3- strong last 50 again, br 5
200 IM- 75 swim back, 75 swim breast, 50 kick FAST free/breast by 25's with boards
150 swim free- as above
200 IM- 75 swim breast, 75 swim free br 3, 50 kick FAST breast/free by 25's with boards
150 swim free- as above
200 swim IM- 75 swim free br 3, 75 swim fly, 50 kick FAST free/fly by 25's with boards
1:00 rest, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands. Have a great day!
Monday, May 2, 2016
Tuesday, May 3, 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 50 @ 1:00- ra2 la2 free drill, choice drill NO FREE by 25's
3 sets of:
4 x 25 @ :35
odds- kick FAST on back (UDK)
evens- drill in primary stroke NO FREE
1 x 100 swim/kick on back in primary stroke, NO FREE- get time, descend 1-3 @ 1:45
After 3rd set, check HR, then...
3 sets of:
1 x 100 swim 50 free, 25 kick on back, 25 swim NO FREE from a dive @ 1:30
1 x 50 swim/kick on back in primary stroke, NO FREE @ :45
1 x 100 swim 75 free br 3/5/3 by 25's (giddyup here), then last 25 is drill in 4th best stroke, @ 1:30
1 x 50 swim/kick on back in 4th best stroke NO FREE @ :45
1 x 100 swim IM @ 1:30
1 x 50 swim free br 3 @ :30 (Lane 2 @ :35)
1:00 rest after 1st set; let's try the 2nd & 3rd set without any rest in between sets.
LONG SWIM-
One time through...
250 swim freestyle br 3 (150) and 5 (last 100)- strong last 100 here
200 IM- 75 swim fly, 75 swim back, 50 kick FAST fly/free by 25's with boards
250 swim free br 3- strong last 100 again, br 5
200 IM- 75 swim back, 75 swim breast, 50 kick FAST free/breast by 25's with boards
250 swim free- as above
200 IM- 75 swim breast, 75 swim free br 3, 50 kick FAST breast/free by 25's with boards
250 swim free- as above
200 swim IM- 75 swim free br 3, 75 swim fly, 50 kick FAST free/fly by 25's with boards
1:00 rest, check HR
Until 7:15 a.m., with fins, finish up with...
4 x 25 @ :35- odds are 15/10, evens are swim build to all out FAST finish
:20 extra rest
1 x 50 swim all out FAST for time @ 1:00
Change strokes after each set.
100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Have a great day!
1:00 rest
4 x 50 @ 1:00- ra2 la2 free drill, choice drill NO FREE by 25's
3 sets of:
4 x 25 @ :35
odds- kick FAST on back (UDK)
evens- drill in primary stroke NO FREE
1 x 100 swim/kick on back in primary stroke, NO FREE- get time, descend 1-3 @ 1:45
After 3rd set, check HR, then...
3 sets of:
1 x 100 swim 50 free, 25 kick on back, 25 swim NO FREE from a dive @ 1:30
1 x 50 swim/kick on back in primary stroke, NO FREE @ :45
1 x 100 swim 75 free br 3/5/3 by 25's (giddyup here), then last 25 is drill in 4th best stroke, @ 1:30
1 x 50 swim/kick on back in 4th best stroke NO FREE @ :45
1 x 100 swim IM @ 1:30
1 x 50 swim free br 3 @ :30 (Lane 2 @ :35)
1:00 rest after 1st set; let's try the 2nd & 3rd set without any rest in between sets.
LONG SWIM-
One time through...
250 swim freestyle br 3 (150) and 5 (last 100)- strong last 100 here
200 IM- 75 swim fly, 75 swim back, 50 kick FAST fly/free by 25's with boards
250 swim free br 3- strong last 100 again, br 5
200 IM- 75 swim back, 75 swim breast, 50 kick FAST free/breast by 25's with boards
250 swim free- as above
200 IM- 75 swim breast, 75 swim free br 3, 50 kick FAST breast/free by 25's with boards
250 swim free- as above
200 swim IM- 75 swim free br 3, 75 swim fly, 50 kick FAST free/fly by 25's with boards
1:00 rest, check HR
Until 7:15 a.m., with fins, finish up with...
4 x 25 @ :35- odds are 15/10, evens are swim build to all out FAST finish
:20 extra rest
1 x 50 swim all out FAST for time @ 1:00
Change strokes after each set.
100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Have a great day!
Monday, May 2, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/kick/drill by 25's
1:00 rest
2 sets of:
4 x 50 @ 1:00- 25 fist free drill, 25 kick FAST on back NO FREE (UDK!)
2 x 175 @ 2:45- 75 drill/swim/drill by 25's in 4th best stroke, then 100 IM drill (go 100 IM swim in 2nd set)
No rest between sets.
1:00 rest after 2nd set, check HR
15 x 50 kick in sets of 3:
2 @ 1:00 kick on back- 5 UDK off each wall, desc 1-2
#3 is kick with boards @ :50- 2nd 25 is breaststroke kick- you'll have to hustle here
1:00 rest, check HR
Until 6 p.m.:
3 x 50 drill backstroke @ 1:00 (go 25 sit & spin drill, 25 choice back drill)
2 x 125 swim backstroke @ 2:15, descend 1-2 to something juicy, focus on good hip rotation, UDK's
1 x 100 kick/swim by 25's either fly or breaststroke, NO FREE OR BACK @ 1:45
No rest between sets, check HR after 2nd 125 backstroke in each 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!
1:00 rest
2 sets of:
4 x 50 @ 1:00- 25 fist free drill, 25 kick FAST on back NO FREE (UDK!)
2 x 175 @ 2:45- 75 drill/swim/drill by 25's in 4th best stroke, then 100 IM drill (go 100 IM swim in 2nd set)
No rest between sets.
1:00 rest after 2nd set, check HR
15 x 50 kick in sets of 3:
2 @ 1:00 kick on back- 5 UDK off each wall, desc 1-2
#3 is kick with boards @ :50- 2nd 25 is breaststroke kick- you'll have to hustle here
1:00 rest, check HR
Until 6 p.m.:
3 x 50 drill backstroke @ 1:00 (go 25 sit & spin drill, 25 choice back drill)
2 x 125 swim backstroke @ 2:15, descend 1-2 to something juicy, focus on good hip rotation, UDK's
1 x 100 kick/swim by 25's either fly or breaststroke, NO FREE OR BACK @ 1:45
No rest between sets, check HR after 2nd 125 backstroke in each 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!
Sunday, May 1, 2016
Monday, May 2, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/kick/drill by 25's
1:00 rest
4 x 50 @ 1:00- 25 fist free drill, 25 kick on back NO FREE
2 x 175 @ 2:40- 75 drill/swim/drill by 25's in 4th best stroke, then 100 IM drill (go 100 IM swim on 2nd 175)
15 x 50 kick in sets of 3:
2 @ :55 on back- 5 UDK off each wall, desc 1-2
#3 is kick with boards @ :45- 2nd 25 is breaststroke kick
1:00 rest, check HR
5 rounds of:
4 x 50 drill/different drill backstroke @ 1:00
1* x 150 swim backstroke @ 2:15- neg split
1 x 100 kick/swim by 25's either fly or breaststroke @ 1:45
No rest between sets, check HR after last 150 backstroke in each round
*add 1 x 150 in each round up to 3, then back down to 1; descend the 150's to juicy FAST
Until 7:15 a.m., finish up with...
1 x 100 swim free br 3, except 3rd 25 is kick on back, @ 1:35
1 x 100 swim free br 3, except 3rd 25 is swim NO FREE, @ 1:25
1 x 100 swim free br 3 @ 1:15
1:00 rest after every third set.
100 easy drill before you get out. Do an excellent job in school today, get excited to race this weekend. Have a great day!
1:00 rest
4 x 50 @ 1:00- 25 fist free drill, 25 kick on back NO FREE
2 x 175 @ 2:40- 75 drill/swim/drill by 25's in 4th best stroke, then 100 IM drill (go 100 IM swim on 2nd 175)
15 x 50 kick in sets of 3:
2 @ :55 on back- 5 UDK off each wall, desc 1-2
#3 is kick with boards @ :45- 2nd 25 is breaststroke kick
1:00 rest, check HR
5 rounds of:
4 x 50 drill/different drill backstroke @ 1:00
1* x 150 swim backstroke @ 2:15- neg split
1 x 100 kick/swim by 25's either fly or breaststroke @ 1:45
No rest between sets, check HR after last 150 backstroke in each round
*add 1 x 150 in each round up to 3, then back down to 1; descend the 150's to juicy FAST
Until 7:15 a.m., finish up with...
1 x 100 swim free br 3, except 3rd 25 is kick on back, @ 1:35
1 x 100 swim free br 3, except 3rd 25 is swim NO FREE, @ 1:25
1 x 100 swim free br 3 @ 1:15
1:00 rest after every third set.
100 easy drill before you get out. Do an excellent job in school today, get excited to race this weekend. Have a great day!
Sunday, May 1, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
3 x 150 @ :10 rest as follows:
50 catchup free drill, 50 choice drill in primary stroke NO FREE, 50 kick on back easy/FAST by 25's (UDK's!)
Everybody together...
8 x 25 kick on back @ :40- focus on 5 FAST UDK's off each wall!
odds- 15/10 (FAST/easy) choice kick
evens- all breaststroke kick, FAST
3 sets of:
1 x 125 free- 50 swim br 3, 25 kick on back FAST, 50 swim br 5 @ 1:50
3 x 25 swim in primary stroke NO FREE @ :40- 1 & 2 are 15/10 (FAST/drill); #3 is from a dive all FAST
2 x 100 @ 1:45 kick on back desc 1-2 to at least 95%- focus on UDK throughout
:30 extra rest
BROKEN 100 KICK with boards- 25/50/25, all @ :10 rest- same stroke as previous 2 x 100 (IM in 2nd set)
With fins, until 7:30 p.m.:
6 x 25 @ :35
odds- 15 yards swim FAST/10 yards drill
evens- all swim FAST- except #6 is all drill
2 x 75 swim descend 1-2 to all out juicy FAST @ 1:30
No rest between sets, check HR after 2nd 75 in each set
Change strokes after each round.
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. Get excited to race next weekend. Have a great day!
1:00 rest
3 x 150 @ :10 rest as follows:
50 catchup free drill, 50 choice drill in primary stroke NO FREE, 50 kick on back easy/FAST by 25's (UDK's!)
Everybody together...
8 x 25 kick on back @ :40- focus on 5 FAST UDK's off each wall!
odds- 15/10 (FAST/easy) choice kick
evens- all breaststroke kick, FAST
3 sets of:
1 x 125 free- 50 swim br 3, 25 kick on back FAST, 50 swim br 5 @ 1:50
3 x 25 swim in primary stroke NO FREE @ :40- 1 & 2 are 15/10 (FAST/drill); #3 is from a dive all FAST
2 x 100 @ 1:45 kick on back desc 1-2 to at least 95%- focus on UDK throughout
:30 extra rest
BROKEN 100 KICK with boards- 25/50/25, all @ :10 rest- same stroke as previous 2 x 100 (IM in 2nd set)
With fins, until 7:30 p.m.:
6 x 25 @ :35
odds- 15 yards swim FAST/10 yards drill
evens- all swim FAST- except #6 is all drill
2 x 75 swim descend 1-2 to all out juicy FAST @ 1:30
No rest between sets, check HR after 2nd 75 in each set
Change strokes after each round.
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. Get excited to race next weekend. Have a great day!
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