1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
9 x 50 in sets of 3 @ 1:05
2- drill
1- swim dps
1 round free, 1 round primary stroke NO FREE, 1 round your choice
150 kick/skull/kick by 50's- build the kick to FAST at 25M & hold
1:00 rest, check HR & get fins
With fins, 3 sets of:
3 x 150 swim descend 1-3 to all out smoking FAST @ 2:50
1 x 50 kick all out FAST on back @ :40- same kick as you swam
1 round free, 1 round primary stroke NO FREE, 1 round your choice
After 3rd set, check HR & take off fins.
1 x 800 freestyle:
150 pull, 50 kick on stomach- head flat, hands out front
1:00 rest, check HR
Until the end of workout...
2 x 100 kick on back @ 2:15, desc 1-2 to something juicy
3 x 50 kick FAST with boards @ :10 rest, get time
100 drill in primary stroke @ 2:30
2 x 50 swim FAST in primary stroke @ 1:15 (gets :05 faster by round until they're @ :10 rest in 5th round)
Check HR after 2nd 50 in each set; no additional rest between sets.
100 easy drill before you help with the lanelines. Be sure to wear your sunscreen today & get online & commit for the July meets. REMEMBER: there will be regular workout on Sunday, Monday and Tuesday of next week. This is an important stretch of training- especially if you've been missing workouts for meets other than our own, so make your plans now for a ride or carpool to get here. Have a great day!
Thursday, June 30, 2016
Wednesday, June 29, 2016
Thursday, June 30, 2016- LCM
1 x 600- 300 swim freestyle, 200 reverse IM- all drill, 100 kick on back
1:00 rest
8 x 50 backstroke @ 1:10- 5 FAST UDK off the wall
odds- 6 kicks & switch drill to 25M, then kick free on back build to FAST
evens- sit & spin drill to 25M, then kick on back build to FAST
4 x 150 @ :10 rest- swim/choice drill/swim by 50's- all backstroke; build the swim to FAST at 25M & hold until the end.
1:00 rest, check HR
Sammy the O, Sledge & anybody who wants to go backstroke:
2 sets of, all @ :10 rest:
2 x 450 free- 100 swim br 3, 50 kick on back desc the 3 x 150's 1-3 to something strong
1 x 800 swim freestyle- swim it like you race it, good UDK throughout, get time
IM version (also 2x through):
2 x 450 IM- 100 swim/50 kick on back (swim fly/back, kick breast; swim back/breast, kick free; swim breast/free, kick fly)
1 x 800 swim IM- 200 of each stroke, 3rd 50 is kick on back; get time in 1st set, 2nd set should be faster
Lanes 1 & 2:
6 sets of-
2 x 100 swim IM order by 50's (fly/back on #1, then back/breast on #2) @ 1:50 (2:00 if needed)
3 x 50 freestyle- odds are swim @ :55 (then @ :50, @ :45 by round); 2nd 50 is always kick on back FAST @ 1:05
1:00 rest after 3rd set ONLY, check HR
With fins, until the end of workout:
3 x 50 2 dolphin kicks 1 pull breast drill @ 1:00
1* x 50 kick FAST on back (UDK to 10M!) @ :45
*add 1 x 50 kick on back in each round, no rest between sets.
100 easy drill before you get out to help with the lanelines. Wear your sunscreen today, and be sure to look at the events for the July meets this weekend so you can commit by Sunday (email me if you have any questions). Have a great day!
1:00 rest
8 x 50 backstroke @ 1:10- 5 FAST UDK off the wall
odds- 6 kicks & switch drill to 25M, then kick free on back build to FAST
evens- sit & spin drill to 25M, then kick on back build to FAST
4 x 150 @ :10 rest- swim/choice drill/swim by 50's- all backstroke; build the swim to FAST at 25M & hold until the end.
1:00 rest, check HR
Sammy the O, Sledge & anybody who wants to go backstroke:
2 sets of, all @ :10 rest:
2 x 450 free- 100 swim br 3, 50 kick on back desc the 3 x 150's 1-3 to something strong
1 x 800 swim freestyle- swim it like you race it, good UDK throughout, get time
IM version (also 2x through):
2 x 450 IM- 100 swim/50 kick on back (swim fly/back, kick breast; swim back/breast, kick free; swim breast/free, kick fly)
1 x 800 swim IM- 200 of each stroke, 3rd 50 is kick on back; get time in 1st set, 2nd set should be faster
Lanes 1 & 2:
6 sets of-
2 x 100 swim IM order by 50's (fly/back on #1, then back/breast on #2) @ 1:50 (2:00 if needed)
3 x 50 freestyle- odds are swim @ :55 (then @ :50, @ :45 by round); 2nd 50 is always kick on back FAST @ 1:05
1:00 rest after 3rd set ONLY, check HR
With fins, until the end of workout:
3 x 50 2 dolphin kicks 1 pull breast drill @ 1:00
1* x 50 kick FAST on back (UDK to 10M!) @ :45
*add 1 x 50 kick on back in each round, no rest between sets.
100 easy drill before you get out to help with the lanelines. Wear your sunscreen today, and be sure to look at the events for the July meets this weekend so you can commit by Sunday (email me if you have any questions). Have a great day!
Tuesday, June 28, 2016
Wednesday, June 29, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 25's
1:00 rest
Focus on 5 FAST UDK's off each wall:
6 x 50 @ 1:00- odds are ra2 la2 free drill, evens are choice backstroke drill- focus on UDK
4 x 100 @ 2:15- 50 catchup free drill, 50 kick (UDK)/drill by 25's in primary stroke NO FREE
8 x 50 kick with boards:
odds- all free @ 1:00
evens- 25 breaststroke kick, 25 dolphin kick @ 1:10
:30 rest- check HR & get shnorkels
1 x 600 with shnorkels as follows:
100- swim free, steady head position, even hip rotation
50- kick on stomach (NO BOARDS) 25 free, 25 breast kick- breathe through the shnorkel while kicking
1:00 rest
3 sets of:
6 x 100 kick on back @ 2:15, desc 1-2's; good UDK throughout
3 x 50 kick with boards all out FAST @ 1:20- keep track of times, add up for 150M total
8 x 50 swim as follows:
odd 50's are swim IM order by 25's- NO FREE on these, @ :55 (Lane 1&2 @ 1:05)
even 50's are swim free br 5 by @ :45 (Lane 1 & 2 @ :55)
After #8, extra :30 rest, then...
BROKEN 150 KICK FAST WITH BOARDS- :10 rest at each 50- how close can you come to the 3 x 50 earlier in the set?
1:00 rest between sets.
100 easy drill before you get out to help with the lanelines. Wear your sunscreen today and get excited for the July meets. Have a great day, see everybody tomorrow!
1:00 rest
Focus on 5 FAST UDK's off each wall:
6 x 50 @ 1:00- odds are ra2 la2 free drill, evens are choice backstroke drill- focus on UDK
4 x 100 @ 2:15- 50 catchup free drill, 50 kick (UDK)/drill by 25's in primary stroke NO FREE
8 x 50 kick with boards:
odds- all free @ 1:00
evens- 25 breaststroke kick, 25 dolphin kick @ 1:10
:30 rest- check HR & get shnorkels
1 x 600 with shnorkels as follows:
100- swim free, steady head position, even hip rotation
50- kick on stomach (NO BOARDS) 25 free, 25 breast kick- breathe through the shnorkel while kicking
1:00 rest
3 sets of:
6 x 100 kick on back @ 2:15, desc 1-2's; good UDK throughout
3 x 50 kick with boards all out FAST @ 1:20- keep track of times, add up for 150M total
8 x 50 swim as follows:
odd 50's are swim IM order by 25's- NO FREE on these, @ :55 (Lane 1&2 @ 1:05)
even 50's are swim free br 5 by @ :45 (Lane 1 & 2 @ :55)
After #8, extra :30 rest, then...
BROKEN 150 KICK FAST WITH BOARDS- :10 rest at each 50- how close can you come to the 3 x 50 earlier in the set?
1:00 rest between sets.
100 easy drill before you get out to help with the lanelines. Wear your sunscreen today and get excited for the July meets. Have a great day, see everybody tomorrow!
Monday, June 27, 2016
Tuesday, June 28, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- 2 x 150's reverse IM (NO FREE), each 50 is drill/swim by 25's
1:00 rest
8 x 50 @ 1:00-
odds are catchup free- steady head position, even hip rotation
evens are choice drill in primary stroke NO FREE
Check HR, get ready for the next set
3 sets of (1st set is free; 2nd set is primary stroke NO FREE; 3rd set is choice):
4 x 50 @ 1:00- 25 swim build to FAST, 25 drill
4 x 100 @ 2:20 as follows-
1-3, swim/kick on back by 50's- same stroke as 50's swim/drill above; get time on #3
#4- all kick FAST with boards @ 2:40, 2 x 50 @ :10 rest, how close can you come to your time on the 3rd 100 above? Within :15 seconds? :10???
No rest between sets, check HR throughout the set.
LONG SWIM-
4 times through, descend the 600's 1-2 & 3-4 (Lanes 1 & 2 go 3 times through, desc 1-3):
100 swim/kick on back by 50's in primary stroke, NO FREE
200 swim free br 3, except 3rd 50 is br 7
200 swim IM
100 kick free/breast by 50's with boards
Get time & check HR after last time through.
Until the end of workout:
"Out & backs" to the LG stand-
1-4 are freestyle @ :45
5-8 are primary stroke NO FREE @ :55
9-12 are 4th best stroke @ 1:05, NO FREE
100 easy drill before you get out to help with the lanelines. Wear your sunscreen today, get excited for the July meets. Have a great day!
1:00 rest
8 x 50 @ 1:00-
odds are catchup free- steady head position, even hip rotation
evens are choice drill in primary stroke NO FREE
Check HR, get ready for the next set
3 sets of (1st set is free; 2nd set is primary stroke NO FREE; 3rd set is choice):
4 x 50 @ 1:00- 25 swim build to FAST, 25 drill
4 x 100 @ 2:20 as follows-
1-3, swim/kick on back by 50's- same stroke as 50's swim/drill above; get time on #3
#4- all kick FAST with boards @ 2:40, 2 x 50 @ :10 rest, how close can you come to your time on the 3rd 100 above? Within :15 seconds? :10???
No rest between sets, check HR throughout the set.
LONG SWIM-
4 times through, descend the 600's 1-2 & 3-4 (Lanes 1 & 2 go 3 times through, desc 1-3):
100 swim/kick on back by 50's in primary stroke, NO FREE
200 swim free br 3, except 3rd 50 is br 7
200 swim IM
100 kick free/breast by 50's with boards
Get time & check HR after last time through.
Until the end of workout:
"Out & backs" to the LG stand-
1-4 are freestyle @ :45
5-8 are primary stroke NO FREE @ :55
9-12 are 4th best stroke @ 1:05, NO FREE
100 easy drill before you get out to help with the lanelines. Wear your sunscreen today, get excited for the July meets. Have a great day!
Sunday, June 26, 2016
Monday, June 27, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick on back, by 25's
1:00 rest
2 sets of:
1 x 300 @ 5:30- 50 catchup free drill, 50 choice drill in primary stroke
3 x 100 @ 2:00- 50 swim (dps)/drill by 25's in primary stroke, 50 kick on back build to FAST
No rest between sets; check HR after 2nd set
16 x 50 kick (4 sets of 4 x 50) as follows:
1- with boards, freestyle/breaststroke by 25's @ 1:05*, build each to FAST
2&3- on back, freestyle/choice by 25's @ :55*- focus on 5 FAST UDK's off the wall; make the interval
4- with boards, freestyle/choice- all FAST @ 1:05*
*Lanes 1 & 2, go 1st & 4th 50 @ 1:10; go 2nd & 3rd 50 @ 1:00
After #16, take :30 rest (get HR), then continue right into...
8 x 150 as follows:
1- swim IM, get time
:10 rest
150 kick/swim as follows: 100 kick on back (dolphin kick, breast kick), 50 swim freestyle br 5- get time
Add time from 1st & 2nd 150 together for 300 total (subtract the :10 rest between the 150's), descend that time from 1-2 (four rounds total). Take :20 rest after the even 150's
After 8th 150...
1 x 900 swim free; steady head position & even hip rotation throughout, descend the 3 x 300's 1-3; odd 300's are with SHNORKEL!
1:00 rest
With fins, until the end of workout...
3 x 50 @ 3:00, as follows:
1 x 50 swim @ 1:00, get time
1 x 50 swim- same stroke, all out FAST, get time
:10 rest
1 x 50 kick all out FAST on back- target 10 meters underwater off the wall
After 3:00, start the next set of 3 x 50's; go free in odd rounds of 3 x 50's, go primary stroke in even rounds of 3 x 50's
100 easy drill before you get out to help with the lanelines. Wear your sunscreen today, do some reading & offer to help your parents around the house. Have a great day!
1:00 rest
2 sets of:
1 x 300 @ 5:30- 50 catchup free drill, 50 choice drill in primary stroke
3 x 100 @ 2:00- 50 swim (dps)/drill by 25's in primary stroke, 50 kick on back build to FAST
No rest between sets; check HR after 2nd set
16 x 50 kick (4 sets of 4 x 50) as follows:
1- with boards, freestyle/breaststroke by 25's @ 1:05*, build each to FAST
2&3- on back, freestyle/choice by 25's @ :55*- focus on 5 FAST UDK's off the wall; make the interval
4- with boards, freestyle/choice- all FAST @ 1:05*
*Lanes 1 & 2, go 1st & 4th 50 @ 1:10; go 2nd & 3rd 50 @ 1:00
After #16, take :30 rest (get HR), then continue right into...
8 x 150 as follows:
1- swim IM, get time
:10 rest
150 kick/swim as follows: 100 kick on back (dolphin kick, breast kick), 50 swim freestyle br 5- get time
Add time from 1st & 2nd 150 together for 300 total (subtract the :10 rest between the 150's), descend that time from 1-2 (four rounds total). Take :20 rest after the even 150's
After 8th 150...
1 x 900 swim free; steady head position & even hip rotation throughout, descend the 3 x 300's 1-3; odd 300's are with SHNORKEL!
1:00 rest
With fins, until the end of workout...
3 x 50 @ 3:00, as follows:
1 x 50 swim @ 1:00, get time
1 x 50 swim- same stroke, all out FAST, get time
:10 rest
1 x 50 kick all out FAST on back- target 10 meters underwater off the wall
After 3:00, start the next set of 3 x 50's; go free in odd rounds of 3 x 50's, go primary stroke in even rounds of 3 x 50's
100 easy drill before you get out to help with the lanelines. Wear your sunscreen today, do some reading & offer to help your parents around the house. Have a great day!
Saturday, June 25, 2016
Sunday, June 26, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 150 is drill/kick by 25's
1:00 rest
With fins:
12 x 50 drill @ 1:10- 2 breast, 2 fly, drills with change for each round of 4
6 x 150 kick @ 2:40, desc 1-3 with boards, 4-6 on back; middle 50 is dolphin kick, 1st & 3rd choice
1:00 rest, check HR & take off fins.
2 sets of:
2 x 200 swim free br 3- except 3rd 50 is kick on back- @ 3:10 (3:30 Lanes 1 & 2)
6 x 50 backstroke @ 1:00- 25 swim back build to FAST, last 25 kick free FAST
4 x 100 swim/kick on back by 50's breaststroke/free by 50's
3 x 150 swim free br 3/5/3 by 50's @ 2:10 desc 1-3 (@ 2:00 in second set); @ 2:25 Lanes 1 &2
15 x 50's as follows:
odd rounds of 3 @ :10 rest, kick FAST (1st 50 on back, others w/boards)- all @ 3:15
even rounds of 3 @ 1:05 swim breast/free by 25's desc 1-3
1:00 rest between sets, check HR
Until the end of workout, in heats from a dive...
50's swim 20/30 swim FAST/drill; 30/20; 3rd 50 in each set all swim FAST
every third round of 3 can be kick
Check HR after every third 50
200 drill/skulling before you help move the lanelines back. TODAY: wear your sunscreen, drink lots of water, stretch at home and offer to help your parents around the house. Have a great day!
1:00 rest
With fins:
12 x 50 drill @ 1:10- 2 breast, 2 fly, drills with change for each round of 4
6 x 150 kick @ 2:40, desc 1-3 with boards, 4-6 on back; middle 50 is dolphin kick, 1st & 3rd choice
1:00 rest, check HR & take off fins.
2 sets of:
2 x 200 swim free br 3- except 3rd 50 is kick on back- @ 3:10 (3:30 Lanes 1 & 2)
6 x 50 backstroke @ 1:00- 25 swim back build to FAST, last 25 kick free FAST
4 x 100 swim/kick on back by 50's breaststroke/free by 50's
3 x 150 swim free br 3/5/3 by 50's @ 2:10 desc 1-3 (@ 2:00 in second set); @ 2:25 Lanes 1 &2
15 x 50's as follows:
odd rounds of 3 @ :10 rest, kick FAST (1st 50 on back, others w/boards)- all @ 3:15
even rounds of 3 @ 1:05 swim breast/free by 25's desc 1-3
1:00 rest between sets, check HR
Until the end of workout, in heats from a dive...
50's swim 20/30 swim FAST/drill; 30/20; 3rd 50 in each set all swim FAST
every third round of 3 can be kick
Check HR after every third 50
200 drill/skulling before you help move the lanelines back. TODAY: wear your sunscreen, drink lots of water, stretch at home and offer to help your parents around the house. Have a great day!
Thursday, June 23, 2016
Friday, June 24, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/swim/drill by 25's
1:00 rest
All @ :10 rest-
6 x 50- odds are catchup free, evens are choice drill in primary stroke NO FREE
1 x 250- 50 swim free br 3/5, 100 kick on back neg split, 100 swim/drill by 25's breaststroke
1 x 150- swim/kick/swim by 50's, all breaststroke
Check HR, put fins on...
With fins,
12 x 50 @ 1:00-
1&2- breast pull with free kick
3&4- 2 dolph kicks 1 pull breaststroke drill for 25M; one forward somersault at mid-pool, then 25 kick free head out for 25M
Take fins off & check HR
6 sets of:
4 x 50's swim/kick "out & back" style @ :50- 1st 3 rounds are breaststroke, last 3 rounds are primary stroke NO FREE
1* x 100 swim breast/free by 50's @ 1:40 (Lanes 1 &2 go @ 1:50)- go free/primary stroke NO FREE in 2nd set
*add 1 x 100 in each round up to 3 x 100 @ 1:40 (or @ 1:50 Lanes 1 &2).
No rest between sets, check HR throughout the set when you can.
After 6th set...
1 x 450 pull free with shnorkel, desc the 150's 1-3 to something juicy!
1:00 rest, get HR & walk back to the starting end.
Until the end of workout...
"Over/Unders" in the Diving Well.
100 easy drill before you help take out the lanelines. Wear your sunscreen today, drink lots of water & get excited for the July meets. DON'T FORGET: drylands for the rest of June & July will be at 1 p.m. on Saturdays at S&H. Have a great day!
1:00 rest
All @ :10 rest-
6 x 50- odds are catchup free, evens are choice drill in primary stroke NO FREE
1 x 250- 50 swim free br 3/5, 100 kick on back neg split, 100 swim/drill by 25's breaststroke
1 x 150- swim/kick/swim by 50's, all breaststroke
Check HR, put fins on...
With fins,
12 x 50 @ 1:00-
1&2- breast pull with free kick
3&4- 2 dolph kicks 1 pull breaststroke drill for 25M; one forward somersault at mid-pool, then 25 kick free head out for 25M
Take fins off & check HR
6 sets of:
4 x 50's swim/kick "out & back" style @ :50- 1st 3 rounds are breaststroke, last 3 rounds are primary stroke NO FREE
1* x 100 swim breast/free by 50's @ 1:40 (Lanes 1 &2 go @ 1:50)- go free/primary stroke NO FREE in 2nd set
*add 1 x 100 in each round up to 3 x 100 @ 1:40 (or @ 1:50 Lanes 1 &2).
No rest between sets, check HR throughout the set when you can.
After 6th set...
1 x 450 pull free with shnorkel, desc the 150's 1-3 to something juicy!
1:00 rest, get HR & walk back to the starting end.
Until the end of workout...
"Over/Unders" in the Diving Well.
100 easy drill before you help take out the lanelines. Wear your sunscreen today, drink lots of water & get excited for the July meets. DON'T FORGET: drylands for the rest of June & July will be at 1 p.m. on Saturdays at S&H. Have a great day!
Thursday, June 23, 2016- SCY (PM)
1 x 600- 300 swim freestyle, 300 reverse IM- drill/swim by 25's
1:00 rest
3 sets of:
1 x 150- drill/swim/drill by 50's, @ 2:45
2 x 100 kick on back, desc 1-2 to something juicy on #2, @ 1:45
3 x 50 swim/kick by 25's @ :55, IM order by 50's
2 x 50 kick free with boards FAST @ 1:00
No rest between sets, check HR when you can throughout the set.
1:00 rest after 3rd set, then, get ready...
6 x 100 swim free br 3 as follows:
odds- @ 1:25- swim free (br 3), swim NO FREE, by 50's
evens- swim free br 3/5 by 50's @ 1:10
Check HR after #6, then...
1 x 100 drill/skulling by 50's
1:00 rest
Until the end of workout:
1 x 100 swim/drill by 25's @ 1:45
4 x 50 swim at 200 Goal Pace @ 1:15- same stroke as previous 100.
Odd rounds- primary stroke NO FREE
Even rounds- CHOICE, can be free
100 easy drill before you get out to help with the lanelines. Stay inside today & rest up. Have a great day!
1:00 rest
3 sets of:
1 x 150- drill/swim/drill by 50's, @ 2:45
2 x 100 kick on back, desc 1-2 to something juicy on #2, @ 1:45
3 x 50 swim/kick by 25's @ :55, IM order by 50's
2 x 50 kick free with boards FAST @ 1:00
No rest between sets, check HR when you can throughout the set.
1:00 rest after 3rd set, then, get ready...
6 x 100 swim free br 3 as follows:
odds- @ 1:25- swim free (br 3), swim NO FREE, by 50's
evens- swim free br 3/5 by 50's @ 1:10
Check HR after #6, then...
1 x 100 drill/skulling by 50's
1:00 rest
Until the end of workout:
1 x 100 swim/drill by 25's @ 1:45
4 x 50 swim at 200 Goal Pace @ 1:15- same stroke as previous 100.
Odd rounds- primary stroke NO FREE
Even rounds- CHOICE, can be free
100 easy drill before you get out to help with the lanelines. Stay inside today & rest up. Have a great day!
Wednesday, June 22, 2016
Thursday, June 23, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- drill/swim by 25's
1:00 rest
3 sets of:
1 x 150- drill/swim/drill by 50's, @ 3:15
2 x 100 kick on back, desc 1-2 to something juicy on #2, @ 2:10
3 x 50
2 x 50 kick free with boards FAST @ 1:00
No rest between sets, check HR when you can throughout the set.
1:00 rest after 3rd set, then, get ready...
6 x 100 swim free br 3 as follows:
odds- @ 1:45- swim free (br 3), swim NO FREE, by 50's
evens- swim free br 3/5 by 50's @ 1:20
Check HR after #6, then...
1 x 100 drill/skulling by 50's
1:00 rest
Until the end of workout:
1 x 100 swim/drill by 25's @ 2:15
4 x 50 swim at 200 Goal Pace @ 1:15- same stroke as previous 100.
Odd rounds- primary stroke NO FREE
Even rounds- CHOICE, can be free
100 easy drill before you get out to help with the lanelines. Stay inside today & rest up. Have a great day!
1:00 rest
3 sets of:
1 x 150- drill/swim/drill by 50's, @ 3:15
2 x 100 kick on back, desc 1-2 to something juicy on #2, @ 2:10
3 x 50
2 x 50 kick free with boards FAST @ 1:00
No rest between sets, check HR when you can throughout the set.
1:00 rest after 3rd set, then, get ready...
6 x 100 swim free br 3 as follows:
odds- @ 1:45- swim free (br 3), swim NO FREE, by 50's
evens- swim free br 3/5 by 50's @ 1:20
Check HR after #6, then...
1 x 100 drill/skulling by 50's
1:00 rest
Until the end of workout:
1 x 100 swim/drill by 25's @ 2:15
4 x 50 swim at 200 Goal Pace @ 1:15- same stroke as previous 100.
Odd rounds- primary stroke NO FREE
Even rounds- CHOICE, can be free
100 easy drill before you get out to help with the lanelines. Stay inside today & rest up. Have a great day!
Tuesday, June 21, 2016
Wednesday, June 22, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
9 x 150 in sets of 3 (Lanes 1&2 go 8 x 150, just skip #8):
1-3, 50 catchup freestyle drill, 100 kick on back neg split @ 3:15 (Lanes 1 & 2 go last 50 catchup drill)- focus on 5 FAST UDK OFF EACH WALL!
4-6, 50 swim free br 3/5 by 50's, then 100 drill/swim by 25's in primary stroke NO FREE @ 3:00 (Lanes 1 &2 @ 3:20)
7-9, 100 swim/kick/swim by 50's in primary stroke, desc 1-3 @ 3:15 (Lanes 1 & 2 @ 3:30, go 2 of them)
Check HR, then easy choice drill back down to the other end.
1:00 rest, check HR again
3 x 300 swim free @ 5:00 desc 1-3 to what you can- odds with shnorkel, #2 br 3/5/7 by 50's; get time & HR after each 300
3 x 200 kick on back @ 4:30, desc 1-3 to all out giddyup & go! (focus on 5 FAST UDK throughout)
1:00 rest
Until the end of workout...
3 x 50 kick FAST with boards @ 1:20*- choice of stroke, but all 3 are the same kick; get time for each & figure average time for 3 x 50's
1 x 100 kick on back (UDK!), go FAST/easy by 50's @ 2:30
*each round gets :05 faster; the goal is to try & hold the same average time, even though the interval is getting faster.
100 easy drill before you get out to help with the lanelines. Wear your sunscreen today, drink plenty of water & offer to help your parents around the house. Have a great day!
1:00 rest
9 x 150 in sets of 3 (Lanes 1&2 go 8 x 150, just skip #8):
1-3, 50 catchup freestyle drill, 100 kick on back neg split @ 3:15 (Lanes 1 & 2 go last 50 catchup drill)- focus on 5 FAST UDK OFF EACH WALL!
4-6, 50 swim free br 3/5 by 50's, then 100 drill/swim by 25's in primary stroke NO FREE @ 3:00 (Lanes 1 &2 @ 3:20)
7-9, 100 swim/kick/swim by 50's in primary stroke, desc 1-3 @ 3:15 (Lanes 1 & 2 @ 3:30, go 2 of them)
Check HR, then easy choice drill back down to the other end.
1:00 rest, check HR again
3 x 300 swim free @ 5:00 desc 1-3 to what you can- odds with shnorkel, #2 br 3/5/7 by 50's; get time & HR after each 300
3 x 200 kick on back @ 4:30, desc 1-3 to all out giddyup & go! (focus on 5 FAST UDK throughout)
1:00 rest
Until the end of workout...
3 x 50 kick FAST with boards @ 1:20*- choice of stroke, but all 3 are the same kick; get time for each & figure average time for 3 x 50's
1 x 100 kick on back (UDK!), go FAST/easy by 50's @ 2:30
*each round gets :05 faster; the goal is to try & hold the same average time, even though the interval is getting faster.
100 easy drill before you get out to help with the lanelines. Wear your sunscreen today, drink plenty of water & offer to help your parents around the house. Have a great day!
Monday, June 20, 2016
Tuesday, June 20, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
With fins,
12 x 50 breaststroke drill @ 1:10
Take fins off...
12 x "out & backs" swim/kick style, all breaststroke- 4 @ :55; 4 @ :45; 4 @ :40
1:00 rest, check HR
LONG SWIM-
4 times through, desc 1-2 & 3-4 (Lanes 1-3, go 3x, desc 1-3):
250 swim free br 3- except middle 50 is br 7
50 swim fly br 1/2
100 swim back- tempo
100 swim breast- kick drives you
50 kick FAST free with boards
Check HR after last time through, then go 1 x 100 easy drill/choice by 50's
1:00 rest, check HR again.
Until 7:15 a.m., finish up with...
3 x 50 kick with boards @ 1:10-
odds- middle 1/3 is breaststroke kick FAST, 1st & last 1/3 is free or fly kick
#2- middle 1/3 is breaststroke kick, 1st & 3rd 25 is your choice- all FAST
1 x 100 kick FAST for time on back- all free (UDK!)
100 easy drill before you get out to help put the lanelines away. Wear your sunscreen today, get excited for your July meets. Have a great day!
1:00 rest
With fins,
12 x 50 breaststroke drill @ 1:10
Take fins off...
12 x "out & backs" swim/kick style, all breaststroke- 4 @ :55; 4 @ :45; 4 @ :40
1:00 rest, check HR
LONG SWIM-
4 times through, desc 1-2 & 3-4 (Lanes 1-3, go 3x, desc 1-3):
250 swim free br 3- except middle 50 is br 7
50 swim fly br 1/2
100 swim back- tempo
100 swim breast- kick drives you
50 kick FAST free with boards
Check HR after last time through, then go 1 x 100 easy drill/choice by 50's
1:00 rest, check HR again.
Until 7:15 a.m., finish up with...
3 x 50 kick with boards @ 1:10-
odds- middle 1/3 is breaststroke kick FAST, 1st & last 1/3 is free or fly kick
#2- middle 1/3 is breaststroke kick, 1st & 3rd 25 is your choice- all FAST
1 x 100 kick FAST for time on back- all free (UDK!)
100 easy drill before you get out to help put the lanelines away. Wear your sunscreen today, get excited for your July meets. Have a great day!
Monday, June 20, 2016- LCM
1 x 600- 100 swim, 100 kick- all choice
1:00 rest
Great job at the meet this weekend! Be sure to thank your parents for all they did at the meet.
12 x 50 @ 1:00 drill/kick by 25's
odd rounds of 4 are breast drill
even rounds of 4 are choice drill
FOCUS ON UDK OFF EACH WALL
1 x 30:00 minute swim- 300 swim free br 3/5/3 by 100's- 400 swim/drill by 50's NO FREE
1 x 20:00 pull free- 300 with shnorkel, 300 NO SHNORKEL br 3/5/7 by 100's
1 x 10:00 kick- 200 on back (UDK!, 100 with boards, choice kick/breaststroke kick by 50's
Check HR after each 30/20/10.
100 easy drill before you help with the lanelines. Be sure to wear your sunscreen today, and start thinking about your goals for the end-of-season meets. Have a great day!
1:00 rest
Great job at the meet this weekend! Be sure to thank your parents for all they did at the meet.
12 x 50 @ 1:00 drill/kick by 25's
odd rounds of 4 are breast drill
even rounds of 4 are choice drill
FOCUS ON UDK OFF EACH WALL
1 x 30:00 minute swim- 300 swim free br 3/5/3 by 100's- 400 swim/drill by 50's NO FREE
1 x 20:00 pull free- 300 with shnorkel, 300 NO SHNORKEL br 3/5/7 by 100's
1 x 10:00 kick- 200 on back (UDK!, 100 with boards, choice kick/breaststroke kick by 50's
Check HR after each 30/20/10.
100 easy drill before you help with the lanelines. Be sure to wear your sunscreen today, and start thinking about your goals for the end-of-season meets. Have a great day!
Thursday, June 16, 2016
Friday, June 17, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
Focus on good UDK's & sharp drilling- nothing sloppy today.
All @ :10 rest...
2 x 150- 50 catchup free drill, 100 drill/swim by 25's NO FREE
3 x 100- ra2 la2, then choice kick on your back, by 50's- focus on UDK!
2 x 200- 50 swim free, 50 drill/swim by 25's breaststroke- drill is choice breaststroke drill
8 x 50 swim free/primary stroke NO FREE on odds; evens are free/4th best stroke (by 25's
1 x 450- swim free br 3/5/3, then swim IM by 50's (each 50 is swim build to FAST & drill by 25's, last 150 swim free again br 3/5/7 by 50's
1:00 rest, check HR
1 x 150 drill/skulling/drill by 50's
Check HR again
With fins, 20 x 25 @ :45- the usual
1:00 rest
Work on starts & breakouts- no fancy starts, just trying to breakout FAST without losing any momentum from the start.
100 easy drill before you help take out the lanelines. Drink lots of water today and stay out of the sun- get ready to make the most of the prelims/finals format. Have a great day!
1:00 rest
Focus on good UDK's & sharp drilling- nothing sloppy today.
All @ :10 rest...
2 x 150- 50 catchup free drill, 100 drill/swim by 25's NO FREE
3 x 100- ra2 la2, then choice kick on your back, by 50's- focus on UDK!
2 x 200- 50 swim free, 50 drill/swim by 25's breaststroke- drill is choice breaststroke drill
8 x 50 swim free/primary stroke NO FREE on odds; evens are free/4th best stroke (by 25's
1 x 450- swim free br 3/5/3, then swim IM by 50's (each 50 is swim build to FAST & drill by 25's, last 150 swim free again br 3/5/7 by 50's
1:00 rest, check HR
1 x 150 drill/skulling/drill by 50's
Check HR again
With fins, 20 x 25 @ :45- the usual
1:00 rest
Work on starts & breakouts- no fancy starts, just trying to breakout FAST without losing any momentum from the start.
100 easy drill before you help take out the lanelines. Drink lots of water today and stay out of the sun- get ready to make the most of the prelims/finals format. Have a great day!
Thursday, June 16, 2016- SCY
SCY @ CM for Sammy The O
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
6 x 75 @ 1:15- 25 catchup freestyle drill, 50 choice drill NO FREE, good UDK throughout
8 x 25 @ :35-
odds- kick choice on back, but go halfway underwater with FAST dolphin kick
evens- choice breaststroke drill, nothing sloppy
9 x 50 in 3 sets of 3 as follows:
1&2- swim/kick by 25's fly @ :55
#3- swim free br 3/5 by 25's @ :40
4&5- swim/kick by 25's backstroke @ :55
#6- swim free br 3/7 free @ :40
7&8- swim/kick by 25's breaststroke @ :55
#9- swim free br 3/9 by 25's @ :40
1:00 rest, check HR
6 x 100 @ 1:35 swim/kick by 50's- the swim is IM order by 25's (FLY/BACK, THEN BACK/BREAST, THEN BREAST/FREE- 2X). The kick is on your back
1 x 300 swim free br 3- 100 smooth, 50 strong (2x), get time & HR
9 x 100-
1&2 @ 1:25 swim free br 3, except 3rd 25 is kick on your back
#3 is swim free br 3 @ 1:15
1 x 300 swim free br 3- 50 smooth, 100 strong (2x), get time & HR
6 x 100 @ 1:40-
odds are kick neg split with boards- your choice of kick, but all one kick
evens are swim 50 free, 50 NO FREE
1 x 300 swim free br 3- 100 smooth, 100 strong, 100 giddyup- get time & HR
1:00 rest
1 x 200 drill/skulling by 50's before you get out. Be sure to thank your sister for bringing you, and thank Jim for giving you a lane to swim in. Get excited to race this weekend!
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
6 x 75 @ 1:15- 25 catchup freestyle drill, 50 choice drill NO FREE, good UDK throughout
8 x 25 @ :35-
odds- kick choice on back, but go halfway underwater with FAST dolphin kick
evens- choice breaststroke drill, nothing sloppy
9 x 50 in 3 sets of 3 as follows:
1&2- swim/kick by 25's fly @ :55
#3- swim free br 3/5 by 25's @ :40
4&5- swim/kick by 25's backstroke @ :55
#6- swim free br 3/7 free @ :40
7&8- swim/kick by 25's breaststroke @ :55
#9- swim free br 3/9 by 25's @ :40
1:00 rest, check HR
6 x 100 @ 1:35 swim/kick by 50's- the swim is IM order by 25's (FLY/BACK, THEN BACK/BREAST, THEN BREAST/FREE- 2X). The kick is on your back
1 x 300 swim free br 3- 100 smooth, 50 strong (2x), get time & HR
9 x 100-
1&2 @ 1:25 swim free br 3, except 3rd 25 is kick on your back
#3 is swim free br 3 @ 1:15
1 x 300 swim free br 3- 50 smooth, 100 strong (2x), get time & HR
6 x 100 @ 1:40-
odds are kick neg split with boards- your choice of kick, but all one kick
evens are swim 50 free, 50 NO FREE
1 x 300 swim free br 3- 100 smooth, 100 strong, 100 giddyup- get time & HR
1:00 rest
1 x 200 drill/skulling by 50's before you get out. Be sure to thank your sister for bringing you, and thank Jim for giving you a lane to swim in. Get excited to race this weekend!
Wednesday, June 15, 2016
Thursday, June 16, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- 2 x reverse 150 IM's, each 50 is drill/kick by 25's
1:00 rest
2 sets of:
1 x 200 drill/swim by 25's- except 3rd 50 is all kick (UDK!)
:15 rest
6 x 50 @ :55 (2nd set @ :50)
odds- swim free br 3/5 by 50's
evens- swim free/primary stroke NO FREE by 25's
No rest between sets, check HR after 2nd set...
After 2nd set...
8 x 50 kick @ 1:10
odds- free build to FAST at midpool, then 25 kick choice
evens- kick free build to FAST at midpool, then choice fly or breast FAST to the end
3 x 200 kick desc 1-3 @ 4:15- 100 on back, 100 with boards
1:00 rest, check HR
4 sets of:
2 x 150 swim free br 3/5/3 (#1) and 3/5/7 (#2) @ 2:10- Lanes 1 &2, go 100's on same interval
2 x 50 drill @ 1:00 in primary stroke
2* x 50 swim at 200 Goal Pace in primary stroke (same stroke as 50's drill) @ 1:10
*add 1 x 50 in each round, up to 5 x 50 swim at 200 Goal Pace in 4th set.
After 4th set...
Work on starts & breakouts.
100 easy drill before you help take out the lanelines. Stay out of the sun today and drink a lot of water. Get excited to race this weekend, have a great day!
1:00 rest
2 sets of:
1 x 200 drill/swim by 25's- except 3rd 50 is all kick (UDK!)
:15 rest
6 x 50 @ :55 (2nd set @ :50)
odds- swim free br 3/5 by 50's
evens- swim free/primary stroke NO FREE by 25's
No rest between sets, check HR after 2nd set...
After 2nd set...
8 x 50 kick @ 1:10
odds- free build to FAST at midpool, then 25 kick choice
evens- kick free build to FAST at midpool, then choice fly or breast FAST to the end
3 x 200 kick desc 1-3 @ 4:15- 100 on back, 100 with boards
1:00 rest, check HR
4 sets of:
2 x 150 swim free br 3/5/3 (#1) and 3/5/7 (#2) @ 2:10- Lanes 1 &2, go 100's on same interval
2 x 50 drill @ 1:00 in primary stroke
2* x 50 swim at 200 Goal Pace in primary stroke (same stroke as 50's drill) @ 1:10
*add 1 x 50 in each round, up to 5 x 50 swim at 200 Goal Pace in 4th set.
After 4th set...
Work on starts & breakouts.
100 easy drill before you help take out the lanelines. Stay out of the sun today and drink a lot of water. Get excited to race this weekend, have a great day!
Tuesday, June 14, 2016
Wednesday, June 15, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is swim/drill by 25's
1:00 rest
1 x 450- 50 catchup free, 50 choice drill NO FREE, 50 kick on back build to FAST
1:00 rest, check HR
Everybody together, 5 sets of:
3 x 100 swim free br 3 (2nd 100 is swim/kick on back by 50's) L1&2 @ 1:35/1:50; L3&4 @ 1:25/1:35
2 x 50 kick with boards, FAST @ 1:10 (- :05 in each round; if you miss an interval, go @ :10 rest)
1:00 rest after 4th set only, check HR when you can throughout the set
1 x 900 as follows:
300 pull free br 3/5/7 by 50's- get time
300 swim back/breast by 50's- descend the 3 x 100 to something juicy
300 swim free with shnorkels- at least a 95% effort here
1:00 rest, check HR
3 sets of- make sure the kicking is FAST: descend time & stroke count in 100's in each round:
1 x 100 swim free br 3/5 by 50's
50 kick FAST breast or fly @ 1:10
1 x 100 swim free br 5/3 by 50's
50 kick FAST breast or fly @ 1:10
1 x 100 swim free br 5 the whole way
With fins, until 7:15 a.m.,
"Out & backs" to the LG stand @ :50- swim out FAST, flip turn onto your back, kick back to the wall
Change strokes after every 4th 50
100 easy drill before you help take out the lanelines. Wear your sunscreen if you have to be outside today, and get excited to race this weekend. Have a great day!
1:00 rest
1 x 450- 50 catchup free, 50 choice drill NO FREE, 50 kick on back build to FAST
1:00 rest, check HR
Everybody together, 5 sets of:
3 x 100 swim free br 3 (2nd 100 is swim/kick on back by 50's) L1&2 @ 1:35/1:50; L3&4 @ 1:25/1:35
2 x 50 kick with boards, FAST @ 1:10 (- :05 in each round; if you miss an interval, go @ :10 rest)
1:00 rest after 4th set only, check HR when you can throughout the set
1 x 900 as follows:
300 pull free br 3/5/7 by 50's- get time
300 swim back/breast by 50's- descend the 3 x 100 to something juicy
300 swim free with shnorkels- at least a 95% effort here
1:00 rest, check HR
3 sets of- make sure the kicking is FAST: descend time & stroke count in 100's in each round:
1 x 100 swim free br 3/5 by 50's
50 kick FAST breast or fly @ 1:10
1 x 100 swim free br 5/3 by 50's
50 kick FAST breast or fly @ 1:10
1 x 100 swim free br 5 the whole way
With fins, until 7:15 a.m.,
"Out & backs" to the LG stand @ :50- swim out FAST, flip turn onto your back, kick back to the wall
Change strokes after every 4th 50
100 easy drill before you help take out the lanelines. Wear your sunscreen if you have to be outside today, and get excited to race this weekend. Have a great day!
Monday, June 13, 2016
Tuesday, June 14, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/kick/swim by 25's
1:00 rest
3 sets of, all @ :10 rest
1 x 150- odd 50's are drill/swim by 25's; 2nd 50 is all kick on back build to FAST
1 x 100- drill/kick on back by 50's- build the kick to FAST at mid-pool then hold until the end
1 x 50- swim build to FAST at 25's meters, then drill to the end
1st set is free; 2nd set is primary stroke NO FREE, 3rd set is your choice
1:00 rest after 3rd set, check HR.
LONG SWIM-
1500 (3 x 500) as follows:
200 IM- 150 swim (50 of fly/back/breast), then 50 kick FAST free on back
100 swim free br 3/5 by 50's- strong neg split here
200 in primary stroke NO FREE- each 50 is swim (build to FAST), drill by 25's
After the 1500, go right into...
100 choice drill (your choice)
:10 rest
400 swim IM- neg split each 100, good UDK throughout- try to get your time
1:00 rest, check HR
With fins:
18 x 50 swim descend 1-3's to all out FAST @ 1:10 (odd rounds are free, even rounds are NO FREE)
1:00 rest
Until 7:15 a.m., finish up with...
3 x 100 swim free br 3 (except 2nd 100 is swim/kick on back by 50's) @....I'll give each lane their intervals
2 x 50 kick with boards, FAST @ 1:05 (- :05 in each round, do what you have to to make the interval).
100 easy drill at 7:15 a.m., then help take out the lanelines. Do an excellent job in school today & get excited for our meet this weekend. Have a great day!
1:00 rest
3 sets of, all @ :10 rest
1 x 150- odd 50's are drill/swim by 25's; 2nd 50 is all kick on back build to FAST
1 x 100- drill/kick on back by 50's- build the kick to FAST at mid-pool then hold until the end
1 x 50- swim build to FAST at 25's meters, then drill to the end
1st set is free; 2nd set is primary stroke NO FREE, 3rd set is your choice
1:00 rest after 3rd set, check HR.
LONG SWIM-
1500 (3 x 500) as follows:
200 IM- 150 swim (50 of fly/back/breast), then 50 kick FAST free on back
100 swim free br 3/5 by 50's- strong neg split here
200 in primary stroke NO FREE- each 50 is swim (build to FAST), drill by 25's
After the 1500, go right into...
100 choice drill (your choice)
:10 rest
400 swim IM- neg split each 100, good UDK throughout- try to get your time
1:00 rest, check HR
With fins:
18 x 50 swim descend 1-3's to all out FAST @ 1:10 (odd rounds are free, even rounds are NO FREE)
1:00 rest
Until 7:15 a.m., finish up with...
3 x 100 swim free br 3 (except 2nd 100 is swim/kick on back by 50's) @....I'll give each lane their intervals
2 x 50 kick with boards, FAST @ 1:05 (- :05 in each round, do what you have to to make the interval).
100 easy drill at 7:15 a.m., then help take out the lanelines. Do an excellent job in school today & get excited for our meet this weekend. Have a great day!
Sunday, June 12, 2016
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 25's
1:00 rest
4 x 150 @ :10 rest-
50 catchup free drill- keep head still, rotate shoulders around your head
50 2 kicks 1 pull breaststroke drill (get flat at the end of each stroke)
50 kick on back, choice/breaststroke kick by 25's (build 1st 25 to FAST, then FAST breast kick to the end
:30 rest to read the following set.
18 x 50 as follows:
3 x 50 swim free/kick free @ :55
2 x 50 swim free/NO FREE by 25's @ :50
1 x 50 swim free br 3/5 by 25's @ :45
*2nd time through, go 2-2-2!
3rd time through, go 1-2-3
1:00 rest after #18, check HR
18 x 50 kick with boards @ 1:10- 1 easy choice/breast by 25's, 1 FAST for time free/breast by 25's (middle set of 6 is on your back- work the UDH!
MYSTERY SET
1:00 rest
If there is time...
3 x 300 swim free br 3/5/3 by 50's @ :10 rest
With fins, finish up with...
24 x 25 @ :40- "the usual"
100 easy drill before you get out to help with the lanelines. Do an excellent job with your HW today, make sure you're ready for the last week of school. Have a great day!
1:00 rest
4 x 150 @ :10 rest-
50 catchup free drill- keep head still, rotate shoulders around your head
50 2 kicks 1 pull breaststroke drill (get flat at the end of each stroke)
50 kick on back, choice/breaststroke kick by 25's (build 1st 25 to FAST, then FAST breast kick to the end
:30 rest to read the following set.
18 x 50 as follows:
3 x 50 swim free/kick free @ :55
2 x 50 swim free/NO FREE by 25's @ :50
1 x 50 swim free br 3/5 by 25's @ :45
*2nd time through, go 2-2-2!
3rd time through, go 1-2-3
1:00 rest after #18, check HR
18 x 50 kick with boards @ 1:10- 1 easy choice/breast by 25's, 1 FAST for time free/breast by 25's (middle set of 6 is on your back- work the UDH!
MYSTERY SET
1:00 rest
If there is time...
3 x 300 swim free br 3/5/3 by 50's @ :10 rest
With fins, finish up with...
24 x 25 @ :40- "the usual"
100 easy drill before you get out to help with the lanelines. Do an excellent job with your HW today, make sure you're ready for the last week of school. Have a great day!
Sunday, June 12, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
With fins, 4 sets of:
2 x 50 drill @ 1:00- ra2 la2 free in odd rounds, primary stroke NO FREE in even rounds
1 x 100 @ 1:45- 50 swim/drill by 25's- same stroke (build swim to FAST), then 50 kick FAST (UDK!)
No rest between sets, check HR after 4th set, then get right into...
1 x 200 50 kick on back (UDK!), 25 drill, 25 choice skulling
1:00 rest, check HR again
4 sets of:
9 x 50 @ :55- 3 sets of 3:
1- fly/choice by 25's
2- breast/free by 25's
3- kick free/breast by 25's FAST!
1 x 450 swim @ 6:30-
150 swim free br 3/5/3- smooth & strong, about 80-85% effort (Lanes 1&2 go 100)
150 swim IM by 50's (NO FREE)
150 swim free br 3/5/3- same good stroke, FASTER (Lanes 1 &2 go 100)
3 x 100 swim/kick by 50's in primary stroke @ 2:10 descend 1-3 to something juicy!
No rest between sets, but check HR after last 100 swim/kick in each round
12 x 50 kick with boards @ 1:10- 1 easy choice/breast by 25's, 1 FAST for time free/breast by 25's
MYSTERY SET
1:00 rest
With fins, finish up with...
24 x 25 @ :40- "the usual"
100 easy drill before you get out to help with the lanelines. Do an excellent job with your HW today, make sure you're ready for the last week of school. Have a great day!
1:00 rest
With fins, 4 sets of:
2 x 50 drill @ 1:00- ra2 la2 free in odd rounds, primary stroke NO FREE in even rounds
1 x 100 @ 1:45- 50 swim/drill by 25's- same stroke (build swim to FAST), then 50 kick FAST (UDK!)
No rest between sets, check HR after 4th set, then get right into...
1 x 200 50 kick on back (UDK!), 25 drill, 25 choice skulling
1:00 rest, check HR again
4 sets of:
9 x 50 @ :55- 3 sets of 3:
1- fly/choice by 25's
2- breast/free by 25's
3- kick free/breast by 25's FAST!
1 x 450 swim @ 6:30-
150 swim free br 3/5/3- smooth & strong, about 80-85% effort (Lanes 1&2 go 100)
150 swim IM by 50's (NO FREE)
150 swim free br 3/5/3- same good stroke, FASTER (Lanes 1 &2 go 100)
3 x 100 swim/kick by 50's in primary stroke @ 2:10 descend 1-3 to something juicy!
No rest between sets, but check HR after last 100 swim/kick in each round
12 x 50 kick with boards @ 1:10- 1 easy choice/breast by 25's, 1 FAST for time free/breast by 25's
MYSTERY SET
1:00 rest
With fins, finish up with...
24 x 25 @ :40- "the usual"
100 easy drill before you get out to help with the lanelines. Do an excellent job with your HW today, make sure you're ready for the last week of school. Have a great day!
Thursday, June 9, 2016
Friday, June 10, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
3 sets of, all @ :10 rest (1st set is all freestyle, then primary stroke for 2nd & 3rd sets):
1 x 200- 100 swim free br 3, 100 drill/swim by 25's in primary stroke NO FREE
4 x 50 in primary stroke as follows:
odds- 25 swim build to FAST at mid-pool, then drill to the end
evens- 25 swim all out FAST to mid-pool, then drill to the end
Check HR after 3rd set, then continue right into...
1 x 900- 3 times through:
100 swim free/primary stroke NO FREE by 50's
100 kick on back choice- 5 FAST UDK's off each turn!
100 kick with boards FAST/easy by 25's- 3rd 25 is FAST breaststroke kick
1:00 rest, check HR
8 sets of:
4 x 50 swim free/primary NO FREE by 25's @ :55 (@ :50 in 2nd set, @ :45 in 3rd set- 2x)
1 x 100 drill/swim dps in primary stroke NO FREE by 25's @ 2:30
BROKEN 150: 3 x 50 @ :10 rest in primary stroke, 1 & 2 are swim; 3rd 50 is kick with boards
Check HR immediately after finishing the BROKEN 150
100 easy dril after 3rd & 6th sets.
100 easy drill before you help take out the lanelines. Do an excellent job in school today, get excited to race next weekend. Have a great day!
1:00 rest
3 sets of, all @ :10 rest (1st set is all freestyle, then primary stroke for 2nd & 3rd sets):
1 x 200- 100 swim free br 3, 100 drill/swim by 25's in primary stroke NO FREE
4 x 50 in primary stroke as follows:
odds- 25 swim build to FAST at mid-pool, then drill to the end
evens- 25 swim all out FAST to mid-pool, then drill to the end
Check HR after 3rd set, then continue right into...
1 x 900- 3 times through:
100 swim free/primary stroke NO FREE by 50's
100 kick on back choice- 5 FAST UDK's off each turn!
100 kick with boards FAST/easy by 25's- 3rd 25 is FAST breaststroke kick
1:00 rest, check HR
8 sets of:
4 x 50 swim free/primary NO FREE by 25's @ :55 (@ :50 in 2nd set, @ :45 in 3rd set- 2x)
1 x 100 drill/swim dps in primary stroke NO FREE by 25's @ 2:30
BROKEN 150: 3 x 50 @ :10 rest in primary stroke, 1 & 2 are swim; 3rd 50 is kick with boards
Check HR immediately after finishing the BROKEN 150
100 easy dril after 3rd & 6th sets.
100 easy drill before you help take out the lanelines. Do an excellent job in school today, get excited to race next weekend. Have a great day!
Wednesday, June 8, 2016
Thursday, June 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
4 sets of, @ :10 rest throughout:
1 x 250- odd 50's drill, even 50's kick on back, same stroke throughout
1 x 150- swim/drill/swim by 50's- build the 50's swim to what you can
Go free on odd rounds, NO FREE in even rounds.
Check HR after 4th set, then get right into...
1 x 800 swim free with shnorkels, desc the 200's 1-2 & 3-4
1:00 rest, check HR
4 sets of:
4 x "out & backs" to the LG stand- swim out, flip onto your back, kick back to the wall- all FAST, all @ :50
4 x 100 as follows:
1- all kick on back (UDK!), 50 FAST 50 moderate choice
2- all kick on back (UDK!), 50 choice moderate, 50 FAST
3- all swim choice @ 1:30
4- all kick FAST with boards- :10 rest at the 50, all @ 2:30
Check HR after each Broken 100 kick.
After 4th set, get right into 200 drill/swim (by 25's) in primary stroke
1:00 rest
Until 7:15 a.m., finish up with:
4 x 50 swim at 200 Goal Pace in primary stroke @ 1:10
1 x 100 drill/choice by 50's @ 2:20
100 easy drill before you help take out the lanelines. Do an excellent job in school today, thank your parents for getting you to the pool this morning. Have a great day!
1:00 rest
4 sets of, @ :10 rest throughout:
1 x 250- odd 50's drill, even 50's kick on back, same stroke throughout
1 x 150- swim/drill/swim by 50's- build the 50's swim to what you can
Go free on odd rounds, NO FREE in even rounds.
Check HR after 4th set, then get right into...
1 x 800 swim free with shnorkels, desc the 200's 1-2 & 3-4
1:00 rest, check HR
4 sets of:
4 x "out & backs" to the LG stand- swim out, flip onto your back, kick back to the wall- all FAST, all @ :50
4 x 100 as follows:
1- all kick on back (UDK!), 50 FAST 50 moderate choice
2- all kick on back (UDK!), 50 choice moderate, 50 FAST
3- all swim choice @ 1:30
4- all kick FAST with boards- :10 rest at the 50, all @ 2:30
Check HR after each Broken 100 kick.
After 4th set, get right into 200 drill/swim (by 25's) in primary stroke
1:00 rest
Until 7:15 a.m., finish up with:
4 x 50 swim at 200 Goal Pace in primary stroke @ 1:10
1 x 100 drill/choice by 50's @ 2:20
100 easy drill before you help take out the lanelines. Do an excellent job in school today, thank your parents for getting you to the pool this morning. Have a great day!
Tuesday, June 7, 2016
Wednesday, June 8, 2016- LCM
1 x 800- 100 drill/swim by 50's, 100 kick on back, focus on UDK
1:00 rest
4 sets of:
3 x 50 @ 1:00- same stroke for all 3
1 x 150 @ 3:00 (@ 2:45 in 3rd & 4th sets)- 50 swim DPS (count strokes), 50 swim build (same stroke count), 50 kick on back, 5 FAST UDK off the wall; get HR after each set
No rest between sets; odd sets are free, even sets are primary stroke NO FREE
1:00 rest after 4th set.
3* rounds of:
1 x 200 swim free br 3, except 3rd 50 is br 5 @ 2:50 (or 3:00, or 3:20 Lanes 1 & 2)
1 x 200 swim/kick on back by 100's in primary stroke NO FREE @ 3:20 (or 3:30 or 3:45 Lanes 1 & 2)
2 x 200 swim IM (last 50 is kick free on back) desc 1-2 to what you can @ 3:10 (or @ 3:20 or 3:40 Lanes 1 & 2)
*2nd set, go 2 x 200 swim/kick in primary stroke desc 1-2 (others are 1 x 200)
3rd set, go 2 x 200 swim free desc 1-2, others are 1 x 200
Check HR after the 2nd 200 throughout the set
After 3rd set...
1 x 400 pull free br 3/5 by 50's @ 6:00 (Lanes 1 & 2 go 300)- get time
4 x 100 swim free at 800 Goal Pace @ 1:45
1 x 400 pull free with shnorkel, faster than 1st 400
1:00 rest, check HR
Until the end of workout, finish up with...
2** x 50 kick with boards @ 1:00- 25 FAST in primary stroke NO FREE, 2nd 25 is choice kick
1 x 100 drill @ 2:00- primary stroke NO FREE/4th best stroke NO FREE by 50's
**add 1 x 50 kick in each round
100 easy drill before you take out the lanelines.
Do an excellent job in school today, get excited for our meet next weekend. Have a great day!
1:00 rest
4 sets of:
3 x 50 @ 1:00- same stroke for all 3
1 x 150 @ 3:00 (@ 2:45 in 3rd & 4th sets)- 50 swim DPS (count strokes), 50 swim build (same stroke count), 50 kick on back, 5 FAST UDK off the wall; get HR after each set
No rest between sets; odd sets are free, even sets are primary stroke NO FREE
1:00 rest after 4th set.
3* rounds of:
1 x 200 swim free br 3, except 3rd 50 is br 5 @ 2:50 (or 3:00, or 3:20 Lanes 1 & 2)
1 x 200 swim/kick on back by 100's in primary stroke NO FREE @ 3:20 (or 3:30 or 3:45 Lanes 1 & 2)
2 x 200 swim IM (last 50 is kick free on back) desc 1-2 to what you can @ 3:10 (or @ 3:20 or 3:40 Lanes 1 & 2)
*2nd set, go 2 x 200 swim/kick in primary stroke desc 1-2 (others are 1 x 200)
3rd set, go 2 x 200 swim free desc 1-2, others are 1 x 200
Check HR after the 2nd 200 throughout the set
After 3rd set...
1 x 400 pull free br 3/5 by 50's @ 6:00 (Lanes 1 & 2 go 300)- get time
4 x 100 swim free at 800 Goal Pace @ 1:45
1 x 400 pull free with shnorkel, faster than 1st 400
1:00 rest, check HR
Until the end of workout, finish up with...
2** x 50 kick with boards @ 1:00- 25 FAST in primary stroke NO FREE, 2nd 25 is choice kick
1 x 100 drill @ 2:00- primary stroke NO FREE/4th best stroke NO FREE by 50's
**add 1 x 50 kick in each round
100 easy drill before you take out the lanelines.
Do an excellent job in school today, get excited for our meet next weekend. Have a great day!
Monday, June 6, 2016
Tuesday, June 7, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
2 x 300 @ :20 rest-
50 catchup free, 150 drill/swim/drill by 50's in primary stroke (1st 300) or 4th best stroke (2nd 300)- NO FREE, then last 50 kick on back build to FAST at 25M, hold until the end
1:00 rest, check HR, put fins on
With fins, 8 sets of.....THE USUAL!!!
4 x 25 @ :40 as "usual:"
Odd rounds-
1- 1/2 swim FAST 1/2 easy; 2- swim build to FAST. 3- all drill, 4- all swim FAST
Even rounds- same as the usual, but @ :50, ALL KICK with boards, NO FINS
After the even rounds...
1 x 100 kick FAST for time free/choice by 50's on your back @ 2:30
Quickly put your fins back on for the next odd round
LONG SWIM-
3 times through, descend the 600's 1-3 to something smoking FAST:
300- 50 swim fly- 100 swim back- 50 swim breast- 100 kick FAST free/choice by 50's on back
300- 100 swim fly- 50 swim back- 100 swim breast- 50 kick FAST free on back
Check HR after 3rd time through.
Lanes 1 & 2:
5 times through-
200 IM- 50 swim fly/back/breast, then 50 kick FAST free on back
100 swim free br 3/5 by 50's
Descend the 300's 1-3; 4th 300 can be drill (except for 50 kick FAST FREE), then last 300 all out FAST
Check HR after 5th time through
Until 7:15, finish up with...
3 x 50 swim free/NO FREE by 25's @ :50, except #2 is free/choice by 25's
#4- swim free br 3 @ :40
Lanes 1 & 2 go these 50's @ :55 & :45
100 easy drill before you help with the lanelines. Do an excellent job in school today & get excited for our meet next weekend. Have a great day!
1:00 rest
2 x 300 @ :20 rest-
50 catchup free, 150 drill/swim/drill by 50's in primary stroke (1st 300) or 4th best stroke (2nd 300)- NO FREE, then last 50 kick on back build to FAST at 25M, hold until the end
1:00 rest, check HR, put fins on
With fins, 8 sets of.....THE USUAL!!!
4 x 25 @ :40 as "usual:"
Odd rounds-
1- 1/2 swim FAST 1/2 easy; 2- swim build to FAST. 3- all drill, 4- all swim FAST
Even rounds- same as the usual, but @ :50, ALL KICK with boards, NO FINS
After the even rounds...
1 x 100 kick FAST for time free/choice by 50's on your back @ 2:30
Quickly put your fins back on for the next odd round
LONG SWIM-
3 times through, descend the 600's 1-3 to something smoking FAST:
300- 50 swim fly- 100 swim back- 50 swim breast- 100 kick FAST free/choice by 50's on back
300- 100 swim fly- 50 swim back- 100 swim breast- 50 kick FAST free on back
Check HR after 3rd time through.
Lanes 1 & 2:
5 times through-
200 IM- 50 swim fly/back/breast, then 50 kick FAST free on back
100 swim free br 3/5 by 50's
Descend the 300's 1-3; 4th 300 can be drill (except for 50 kick FAST FREE), then last 300 all out FAST
Check HR after 5th time through
Until 7:15, finish up with...
3 x 50 swim free/NO FREE by 25's @ :50, except #2 is free/choice by 25's
#4- swim free br 3 @ :40
Lanes 1 & 2 go these 50's @ :55 & :45
100 easy drill before you help with the lanelines. Do an excellent job in school today & get excited for our meet next weekend. Have a great day!
Sunday, June 5, 2016
Monday, June 6, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim by 25's
1:00 rest
With fins, 4 sets of:
4 x 50 fly drill @ 1:10- choice drill in the even rounds
4 x 50 @ :50- swim/kick on back, "out & back" style to the LG stand
No rest between sets.Check HR and take fins off after 4th set.
2 sets of:
3 x 50 swim fly (20M)/free (30M) @ :55
2 x 100 kick on back, dolphin kick/kick choice by 50's @ 2:15, desc 1-2 to something juicy!
3 x 50 swim fly (35M)/free (15M) @ :55
1 x 200 kick FAST for time, 100 on back choice, 100 w/boards
Check HR after each round.
4 x 450 (Lane 1 & 2 go 350) swim free with shnorkel desc 1-2's @ 6:45 (1-2) and 6:15 (3&4); Lanes 1 & 2 go @ 6:15 & 5:45
1:00 rest, check HR
With fins, 8 sets of.....THE USUAL!!!
4 x 25 @ :40 as usual:
Odd rounds-
1- 1/2 swim FAST 1/2 easy; 2- swim build to FAST. 3- all drill, 4- all swim FAST
Even rounds- same as the usual, but @ :50, ALL KICK, NO FINS
100 easy drill before you get out & help with the lanelines. Do an excellent job in school today, get excited for our meet next weekend. Have a great day!
1:00 rest
With fins, 4 sets of:
4 x 50 fly drill @ 1:10- choice drill in the even rounds
4 x 50 @ :50- swim/kick on back, "out & back" style to the LG stand
No rest between sets.Check HR and take fins off after 4th set.
2 sets of:
3 x 50 swim fly (20M)/free (30M) @ :55
2 x 100 kick on back, dolphin kick/kick choice by 50's @ 2:15, desc 1-2 to something juicy!
3 x 50 swim fly (35M)/free (15M) @ :55
1 x 200 kick FAST for time, 100 on back choice, 100 w/boards
Check HR after each round.
4 x 450 (Lane 1 & 2 go 350) swim free with shnorkel desc 1-2's @ 6:45 (1-2) and 6:15 (3&4); Lanes 1 & 2 go @ 6:15 & 5:45
1:00 rest, check HR
With fins, 8 sets of.....THE USUAL!!!
4 x 25 @ :40 as usual:
Odd rounds-
1- 1/2 swim FAST 1/2 easy; 2- swim build to FAST. 3- all drill, 4- all swim FAST
Even rounds- same as the usual, but @ :50, ALL KICK, NO FINS
100 easy drill before you get out & help with the lanelines. Do an excellent job in school today, get excited for our meet next weekend. Have a great day!
Sunday, June 5, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 25's
1:00 rest
4 x 50 catchup free drill @ 1:10- keep head still, kick drives you
4 x 50 1/2 2 kicks 1 pull breast drill, 1/2 kick free head out @ 1:10
4 x 50 kick on back 1/2 breaststroke kick 1/2 free kick- desc 1-2's, @ 1:10
4 x 150- 50 swim free br 3/5 by 25's, 50 swim breaststroke build to FAST at 25M, hold until the end, 50 choice backstroke drill- all @ 2:45
6 x 50 backstroke drill @ 1:10- 20M sit & spin, 30M 6 kicks & switch drill
1:00 rest, check HR
4 sets of:
1 x 150- 50 kick with boards, 25 breast 25 free, 50 swim backstroke, 50 swim breaststroke @ 2:40
2 x 100 swim back/breast by 50's desc 1-2 @ 1:50
2 x 100 kick on back choice (same stroke throughout) desc 1-2 @ 2:15
1 x 150 BROKEN kick with boards: 3 x 50 kick fly/breast/free by 50's @ :10 rest, all @ 3:30
1* x 200 swim free br 3, except 3rd 50 is br 5, @ 2:50 (@ 3:15 Lanes 1 & 2)
*add 1 x 200 in each round.
Until the end of workout, with fins:
4 x 50's fly drill @ 1:10- different drill by round
4 x 50 swim/kick fly @ :50- "out & back" style
100 easy drill before you take out the lane lines. 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
4 x 50 catchup free drill @ 1:10- keep head still, kick drives you
4 x 50 1/2 2 kicks 1 pull breast drill, 1/2 kick free head out @ 1:10
4 x 50 kick on back 1/2 breaststroke kick 1/2 free kick- desc 1-2's, @ 1:10
4 x 150- 50 swim free br 3/5 by 25's, 50 swim breaststroke build to FAST at 25M, hold until the end, 50 choice backstroke drill- all @ 2:45
6 x 50 backstroke drill @ 1:10- 20M sit & spin, 30M 6 kicks & switch drill
1:00 rest, check HR
4 sets of:
1 x 150- 50 kick with boards, 25 breast 25 free, 50 swim backstroke, 50 swim breaststroke @ 2:40
2 x 100 swim back/breast by 50's desc 1-2 @ 1:50
2 x 100 kick on back choice (same stroke throughout) desc 1-2 @ 2:15
1 x 150 BROKEN kick with boards: 3 x 50 kick fly/breast/free by 50's @ :10 rest, all @ 3:30
1* x 200 swim free br 3, except 3rd 50 is br 5, @ 2:50 (@ 3:15 Lanes 1 & 2)
*add 1 x 200 in each round.
Until the end of workout, with fins:
4 x 50's fly drill @ 1:10- different drill by round
4 x 50 swim/kick fly @ :50- "out & back" style
100 easy drill before you take out the lane lines. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!
Thursday, June 2, 2016
Friday, June 3, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
2 x 100 @ 1:50- catchup free drill, choice breaststroke drill by 50's
6 x 50 odds kick breast on back easy/FAST by 25's @ 1:10; evens are 2 kicks 1 pull breast drill @ 1:00
1 x 200 swim back/breast by 50's, 2nd 100 faster than the first- get time
Check HR after each 200, then, everybody together:
8 x 50 swim back (good tempo) and breast (big kick to drive you) by odds & evens
1st round @ :55
2nd round @ :50
1:00 rest between sets, check HR
3 sets of:
2 x 150 @ 2:40- 100 swim free br 3/5 by 50's, 50 kick on back (5 FAST UDK'S!), descend 1-2 to what you can
4 x 100 swim at freestyle Goal Pace (mile pace in first set @ 1:40; then 800 pace @ 1:50; 400 pace @ 2:00)
1 x 300 swim free br 3, except br 5 for last 100- get time on #1, check HR- can be backstroke, but then all 3 should be backstroke
100 easy drill before you help take the lanelines out. Do an excellent job in school today & get excited for a full week next week. Have a great day!
1:00 rest
2 sets of:
2 x 100 @ 1:50- catchup free drill, choice breaststroke drill by 50's
6 x 50 odds kick breast on back easy/FAST by 25's @ 1:10; evens are 2 kicks 1 pull breast drill @ 1:00
1 x 200 swim back/breast by 50's, 2nd 100 faster than the first- get time
Check HR after each 200, then, everybody together:
8 x 50 swim back (good tempo) and breast (big kick to drive you) by odds & evens
1st round @ :55
2nd round @ :50
1:00 rest between sets, check HR
3 sets of:
2 x 150 @ 2:40- 100 swim free br 3/5 by 50's, 50 kick on back (5 FAST UDK'S!), descend 1-2 to what you can
4 x 100 swim at freestyle Goal Pace (mile pace in first set @ 1:40; then 800 pace @ 1:50; 400 pace @ 2:00)
1 x 300 swim free br 3, except br 5 for last 100- get time on #1, check HR- can be backstroke, but then all 3 should be backstroke
100 easy drill before you help take the lanelines out. Do an excellent job in school today & get excited for a full week next week. Have a great day!
Wednesday, June 1, 2016
Thursday, June 2, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
With boards, where necessary:
3 x 200 @ :15 rest
50 kick breast/free by 25's with boards; 100 drill/swim by 50's in primary stroke NO FREE, 50 kick with boards- 25 dolphin kick (build), 25 choice kick all out FAST
1:00 rest after #3, check HR
6 sets of:
3 x 50 @ 1:10 kick breast/choice with boards by 25's- b'stroke kick is FAST, but #3 is all FAST
1 x 150 kick FAST- 50 dolph kick with boards, :10 rest, 100 kick FAST free/breast on back- get time
Get time for 150 kick, then...
1 x 100 swim IM order by 50's @ 2:00 (fly/back, then back/breast, etc...)
No rest between sets.
Until 7:15 a.m., finish up with...
6 x 50 swim (#3 & 6 are swim/kick by 25's)- @ :55 in odd rounds; @ :45 or :50 in even rounds
2 x 100 swim/kick in primary stroke by 50's @ 2:10 descend 1-2 to something juicy!
No rest between sets, check HR thoroughout.
100 easy before you get out. Be sure to help with the lanelines & do a great job in school. Have a great day!
1:00 rest
With boards, where necessary:
3 x 200 @ :15 rest
50 kick breast/free by 25's with boards; 100 drill/swim by 50's in primary stroke NO FREE, 50 kick with boards- 25 dolphin kick (build), 25 choice kick all out FAST
1:00 rest after #3, check HR
6 sets of:
3 x 50 @ 1:10 kick breast/choice with boards by 25's- b'stroke kick is FAST, but #3 is all FAST
1 x 150 kick FAST- 50 dolph kick with boards, :10 rest, 100 kick FAST free/breast on back- get time
Get time for 150 kick, then...
1 x 100 swim IM order by 50's @ 2:00 (fly/back, then back/breast, etc...)
No rest between sets.
Until 7:15 a.m., finish up with...
6 x 50 swim (#3 & 6 are swim/kick by 25's)- @ :55 in odd rounds; @ :45 or :50 in even rounds
2 x 100 swim/kick in primary stroke by 50's @ 2:10 descend 1-2 to something juicy!
No rest between sets, check HR thoroughout.
100 easy before you get out. Be sure to help with the lanelines & do a great job in school. Have a great day!
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