1 x 600- 300 swim free br3, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of, all @ :10 rest-
250- 100 catchup free/swim free br 3 by 25's, then last 150 is drill/swim breaststroke by 25's; drill is breast pull with free kick
150- kick/drill/kick by 50's (UDK to 10M!), the drill is in primary stroke NO FREE
50- swim in primary stroke NO FREE, 25 build, then 2nd 25 is hold that speed with a good dps
Check HR after 2nd set, then 1:00 rest
8 x "out & backs" as follows:
odds- swim build to FAST flip turn at the LG stand, then drill back to the wall, @ 1:00
evens- swim all out FAST to 20M (not quite as far as the LG stand), then forward/backwards somersault, then skulling back to the wall @ 1:15
1:00 rest after #8, check HR
"Sledge Set:"
6 rounds of (go 200 Goal Pace for Janika, Slim, Ashley, Emerson & Cameron; IM for Jack & Mighty M-W; JP, go odd rounds free as written, even rounds breaststroke- FAST):
1 x 100 @ 2:15- 25 drill, 25 swim, 50 kick on back
3 x 50 @ 1:10-
1- swim smooth/build by 25's
2- swim at 800 pace (mile pace for Sammy the O)
3- swim at 400 pace
No rest between sets, check HR after each round.
6 sets of:
1 x 100 swim/kick on back by 50's, NO FREE, get time, @1:45
:20 rest
2 x 50 kick all out FAST @ :15 rest with boards, get time- how close can you come to to your 100 time above?
If there is time...
Work on starts in the diving well.
100 easy drill before you take out the lanelines. Wear your sunscreen today, drink plenty of water and pack wisely for your trip. Lots of "thank you's" to your parents is a nice idea (and very appropriate), too. Have a great day!
Sunday, July 31, 2016
Sunday, July 31, 2016- LCM
1 x 600- 300 swim free br3, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
With fins,
20 x 50 @ 1:00 in sets of 5:
1- 2 dolphin kicks 1 pull breast
2&3- 1/2 sit & spin backstroke drill, 1/2 swim back (w/same IM tempo)- FAST UDK to 10M
4- fly pull with free kick
#5- kick free on back @ :45, FAST UDK to 10M (L1&2, min of 4 UDK off the wall)
Check HR after #20, take fins off
3 sets of:
3 x 50 swim free br 3 @ :50 (@ :45 in 2nd set, :40 in 3rd set); L1&2 go @ :55, :50 & :45 if possible
3 x 50 kick @ 1:10 #1) 1/2 FAST 1/2 mod breaststroke; #2) mod breaststroke build choice by 25's
#3 all FAST (free/breast or fly/breast by 25's
3 x 50 swim IM order by 25's @ :55 (L1&2 @ 1:05)
1 x 150 swim free br 3/5/3 by 50's (can by backstroke) @ 2:10) L1&2 @ 2:25
1 x 150 kick FAST for time with boards, IM order by 50's
Check HR after 3ach round
After 3rd set...
1 x 800 pull free with shnorkel, desc the 200's 1-2 & 3-4 to something juicy
1:00 rest
With fins, finish up with...
24 x 25 @ :40- the usual sets of 4
100 easy drill before you help with the lanelines. Wear your sunscreen today, drink lots of water & eat well. Get excited to race this week. Have a great day!
1:00 rest
With fins,
20 x 50 @ 1:00 in sets of 5:
1- 2 dolphin kicks 1 pull breast
2&3- 1/2 sit & spin backstroke drill, 1/2 swim back (w/same IM tempo)- FAST UDK to 10M
4- fly pull with free kick
#5- kick free on back @ :45, FAST UDK to 10M (L1&2, min of 4 UDK off the wall)
Check HR after #20, take fins off
3 sets of:
3 x 50 swim free br 3 @ :50 (@ :45 in 2nd set, :40 in 3rd set); L1&2 go @ :55, :50 & :45 if possible
3 x 50 kick @ 1:10 #1) 1/2 FAST 1/2 mod breaststroke; #2) mod breaststroke build choice by 25's
#3 all FAST (free/breast or fly/breast by 25's
3 x 50 swim IM order by 25's @ :55 (L1&2 @ 1:05)
1 x 150 swim free br 3/5/3 by 50's (can by backstroke) @ 2:10) L1&2 @ 2:25
1 x 150 kick FAST for time with boards, IM order by 50's
Check HR after 3ach round
After 3rd set...
1 x 800 pull free with shnorkel, desc the 200's 1-2 & 3-4 to something juicy
1:00 rest
With fins, finish up with...
24 x 25 @ :40- the usual sets of 4
100 easy drill before you help with the lanelines. Wear your sunscreen today, drink lots of water & eat well. Get excited to race this week. Have a great day!
Thursday, July 28, 2016
Friday, July 29, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is 50 drill/swim by 25's, then 50 kick on back
1:00 rest
With fins, 12 x 50 @ 1:05 as follows:
1-3, fly drill (different by round)
#4- kick on back build to FAST (FAST UDK to 10M; Lanes 1&2, 4 FAST UDK's)
Take fins off after #12, check HR
4 sets of:
4 x "out & backs" swim fly, flip turn at LG stand, kick on back back to the wall, @ :55 (#4 is choice stroke NO FLY)
1 x 100 kick on back- build 1st 50 to FAST TURN, then 2nd 50 is all out FAST, @ 2:30
No rest between sets, check HR after each 100 kick.
3 sets of:
2 x 250 @ 4:15- 100 swim free br 3/5, 50 kick on back build to FAST, 100 swim free br 3/5 (faster than 1st 100)
6 x 50 kick FAST as follows:
odds- @ :10 rest
evens- @ 1:15
Can you be as fast on the evens as you are on the odds?
Until 7:15 a.m., with fins:
20 x 25 @ :40- the usual
100 easy drill before you take out the lanelines. Wear your sunscreen today and get excited to race next week. Have a great day!
1:00 rest
With fins, 12 x 50 @ 1:05 as follows:
1-3, fly drill (different by round)
#4- kick on back build to FAST (FAST UDK to 10M; Lanes 1&2, 4 FAST UDK's)
Take fins off after #12, check HR
4 sets of:
4 x "out & backs" swim fly, flip turn at LG stand, kick on back back to the wall, @ :55 (#4 is choice stroke NO FLY)
1 x 100 kick on back- build 1st 50 to FAST TURN, then 2nd 50 is all out FAST, @ 2:30
No rest between sets, check HR after each 100 kick.
3 sets of:
2 x 250 @ 4:15- 100 swim free br 3/5, 50 kick on back build to FAST, 100 swim free br 3/5 (faster than 1st 100)
6 x 50 kick FAST as follows:
odds- @ :10 rest
evens- @ 1:15
Can you be as fast on the evens as you are on the odds?
Until 7:15 a.m., with fins:
20 x 25 @ :40- the usual
100 easy drill before you take out the lanelines. Wear your sunscreen today and get excited to race next week. Have a great day!
Wednesday, July 27, 2016
Thursday, July 28, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
3 rounds of (add 2 x 100 in each round):
1 x 200-
odd 50's are swim (build the swim)/drill by 25's in primary stroke NO FREE
even 50's are choice skulling/kick by 25's (build the kick to FAST)
Each lane goes together for the 100's...
4 x 100 as follows:
odd 100's, swim free/primary stroke NO FREE by 50's @ 1:35 (Lanes 1 & 2 @ 1:50)
even 100's, swim free/kick free on back by 50's @ 1:50 (Lanes 1 & 2 @ 2:10)
No additional rest between sets, check HR sporadically throughout the set.
4 sets of:
2 x 150-
odds swim free br 3/5/3 by 50's @ 2:10 (Lanes 1&2 @ 2:25)
evens- drill/swim (build the swim)/drill by 50's in primary stroke NO FREE @ 2:40 (Lanes 1&2 @ 3:00)
4 x 50 swim at Goal Pace @ 1:10; 200 GP in primary stroke or 800/mile pace freestyle.
1 x 50 kick all out FAST for time with boards @ 1:15
No rest between sets, check HR after last 50 pace in each set.
Until 7:15 a.m., with fins, finish up with...
24 x 25 @ :40- the usual in sets of 4 (change strokes after each set of 4)
100 easy drill before you help with the lanelines. Wear your sunscreen today and drink plenty of water. Get excited to race next week. Have a great day!
1:00 rest
3 rounds of (add 2 x 100 in each round):
1 x 200-
odd 50's are swim (build the swim)/drill by 25's in primary stroke NO FREE
even 50's are choice skulling/kick by 25's (build the kick to FAST)
Each lane goes together for the 100's...
4 x 100 as follows:
odd 100's, swim free/primary stroke NO FREE by 50's @ 1:35 (Lanes 1 & 2 @ 1:50)
even 100's, swim free/kick free on back by 50's @ 1:50 (Lanes 1 & 2 @ 2:10)
No additional rest between sets, check HR sporadically throughout the set.
4 sets of:
2 x 150-
odds swim free br 3/5/3 by 50's @ 2:10 (Lanes 1&2 @ 2:25)
evens- drill/swim (build the swim)/drill by 50's in primary stroke NO FREE @ 2:40 (Lanes 1&2 @ 3:00)
4 x 50 swim at Goal Pace @ 1:10; 200 GP in primary stroke or 800/mile pace freestyle.
1 x 50 kick all out FAST for time with boards @ 1:15
No rest between sets, check HR after last 50 pace in each set.
Until 7:15 a.m., with fins, finish up with...
24 x 25 @ :40- the usual in sets of 4 (change strokes after each set of 4)
100 easy drill before you help with the lanelines. Wear your sunscreen today and drink plenty of water. Get excited to race next week. Have a great day!
Tuesday, July 26, 2016
Wednesday, July 27, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
All @ :10 rest-
3 x 100- catchup free drill, 2 kicks 1 pull breaststroke drill
2 x 200- odd 50's are choice kick/breaststroke kick by 25's (UDK!), then choice drill in 4th best stroke
1 x 300- 50 swim free, 50 swim (build)/drill by 25's in primary stroke
1:00 rest, check HR
5 sets of with boards where noted, otherwise, focus on FAST UDK past the flags:
4 x "out & backs" with boards to the LG stand @ 1:00- IM order by 25's; forward/backwards somersault at midpool
2 x 100 kick on back descend 1-2 @ 2:30- #2 should be smoking FAST
4 x 50 kick with boards (on back in even sets) as follows:
even sets- all FAST @ 1:15
1st set- each 50 is half FAST 1/2 moderate breaststroke
3rd set- odds build breaststroke, evens all FAST choice
5th set- all FAST, @ :10 rest
Check HR after each round.
LONG SWIM- 1x:
200 swim/kick (on back) by 50's, 2nd 100 faster than the 1st
100 swim IM- yup, mix it up by 25's
200- as above
200 swim IM- last 50 kick free on back
200 all kick IM order by 50's with boards
300- fly/back/breast by 50's, 2nd 150 FASTER than the 1st
200- swim/kick on back by 50's, 2nd 100 faster than the 1st
200 swim reverse IM, build each 50 to STRONG
200 swim/kick as above
100 swim reverse IM (by 25's again)
1:00 rest, check HR
100 easy drill before you help with the lanelines. Wear your sunscreen today, do some of your Summer Reading and offer to help around the house. Have a great day!
1:00 rest
All @ :10 rest-
3 x 100- catchup free drill, 2 kicks 1 pull breaststroke drill
2 x 200- odd 50's are choice kick/breaststroke kick by 25's (UDK!), then choice drill in 4th best stroke
1 x 300- 50 swim free, 50 swim (build)/drill by 25's in primary stroke
1:00 rest, check HR
5 sets of with boards where noted, otherwise, focus on FAST UDK past the flags:
4 x "out & backs" with boards to the LG stand @ 1:00- IM order by 25's; forward/backwards somersault at midpool
2 x 100 kick on back descend 1-2 @ 2:30- #2 should be smoking FAST
4 x 50 kick with boards (on back in even sets) as follows:
even sets- all FAST @ 1:15
1st set- each 50 is half FAST 1/2 moderate breaststroke
3rd set- odds build breaststroke, evens all FAST choice
5th set- all FAST, @ :10 rest
Check HR after each round.
LONG SWIM- 1x:
200 swim/kick (on back) by 50's, 2nd 100 faster than the 1st
100 swim IM- yup, mix it up by 25's
200- as above
200 swim IM- last 50 kick free on back
200 all kick IM order by 50's with boards
300- fly/back/breast by 50's, 2nd 150 FASTER than the 1st
200- swim/kick on back by 50's, 2nd 100 faster than the 1st
200 swim reverse IM, build each 50 to STRONG
200 swim/kick as above
100 swim reverse IM (by 25's again)
1:00 rest, check HR
100 easy drill before you help with the lanelines. Wear your sunscreen today, do some of your Summer Reading and offer to help around the house. Have a great day!
Monday, July 25, 2016
Tuesday, July 26, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill- kick by 25's
1:00 rest
With fins,
8 x 50 breast pull with free kick drill @ 1:10
8 x 50-
odds- breast pull with 2 dolph kicks @ 1:00
evens- kick free on back @ :45 (Lane 1 @ :55)
1:00 rest, check HR & take fins off
3 sets of:
2 x 100 swim/kick on back (all freestyle) @ 1:45 (Lane 1 @ 2:00)
2 x 100 swim breaststroke/kick breaststroke @ 2:00, descend 1-2 to something juicy
No rest between sets, check HR after 3rd set
2 sets of:
2 x 450 swim free br 3 desc 1-2 @ 6:30
6 x 100 swim at mile or 800 pace @ 1:45 (400 pace in 2nd set for Sammy the O)
1 x 150 FAST for time, 100 swim 50 kick on back, NO FREE
1:00 rest between sets, check HR
Until 7:15 a.m., finish up with...
2 x 50 kick FAST with boards @ :15 rest (all @ 2:20)
1 x 100 swim/kick on back by 50's in 4th best stroke, NO FREE @ 2:30
100 easy drill before you get out. LANELINESS STAY IN TODAY. Wear your sunscreen & drink plenty of water if you have to be outside. Have a great day!
1:00 rest
With fins,
8 x 50 breast pull with free kick drill @ 1:10
8 x 50-
odds- breast pull with 2 dolph kicks @ 1:00
evens- kick free on back @ :45 (Lane 1 @ :55)
1:00 rest, check HR & take fins off
3 sets of:
2 x 100 swim/kick on back (all freestyle) @ 1:45 (Lane 1 @ 2:00)
2 x 100 swim breaststroke/kick breaststroke @ 2:00, descend 1-2 to something juicy
No rest between sets, check HR after 3rd set
2 sets of:
2 x 450 swim free br 3 desc 1-2 @ 6:30
6 x 100 swim at mile or 800 pace @ 1:45 (400 pace in 2nd set for Sammy the O)
1 x 150 FAST for time, 100 swim 50 kick on back, NO FREE
1:00 rest between sets, check HR
Until 7:15 a.m., finish up with...
2 x 50 kick FAST with boards @ :15 rest (all @ 2:20)
1 x 100 swim/kick on back by 50's in 4th best stroke, NO FREE @ 2:30
100 easy drill before you get out. LANELINESS STAY IN TODAY. Wear your sunscreen & drink plenty of water if you have to be outside. Have a great day!
Sunday, July 24, 2016
Monday, July 25, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
Anybody who swam at JO's (at 6:00 a.m.):
30/20/10- 30 min swim, 20 min pull, 10 min kick
Help with the lanelines before you get out.
Great job at the meet this weekend, congrats on all the big swims & get excited for Futures, ISCA or Zones!
Everybody else:
Some kicking & work on breaststroke drilling; talk about backstroke "tempo"
Finish up with pulling with shnorkels.
Everybody helps with the lanelines before you go. Drink plenty of water & wear your sunscreen if you have to be outside today. Be sure to thank your parents for getting you back & forth to the meet all weekend. Have a great day!
1:00 rest
Anybody who swam at JO's (at 6:00 a.m.):
30/20/10- 30 min swim, 20 min pull, 10 min kick
Help with the lanelines before you get out.
Great job at the meet this weekend, congrats on all the big swims & get excited for Futures, ISCA or Zones!
Everybody else:
Some kicking & work on breaststroke drilling; talk about backstroke "tempo"
Finish up with pulling with shnorkels.
Everybody helps with the lanelines before you go. Drink plenty of water & wear your sunscreen if you have to be outside today. Be sure to thank your parents for getting you back & forth to the meet all weekend. Have a great day!
Wednesday, July 20, 2016
Thursday, July 21, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
16 x 50 in sets of 4:
1-2, choice drill (same stroke for both) @ 1:00
3-4, choice kick/breast kick by 25's, all on back; focus on FAST UDK to 10M, @ 1:10
2 sets of, all @ :10 rest:
1 x 250- 100 swim free br 3/5 by 50, 50 kick choice on back (FAST UDK to 10M), 100 drill/swim by 25's in primary stroke NO FREE
2 x 150-drill/swim by 25's in 4th best stroke, except middle 50 is kick breast in back (FAST UDK to 10M!)
8 x 50 swim/kick by 25's, IM order by 50's.
1:00 rest between sets, check HR after 2nd set.
Anybody racing tomorrow at JO's, get out after the "2 sets of" and get excited for the meet this weekend! Everybody else, continue with...
15 x 100 in sets of 5 (3 sets of 5) as follows:
1&2- swim IM order by 50's@ 2:00
3&4- swim/kick on back by 50's, all free @ 2:00- you'll have to hustle here, focus on FAST UDK to 10M!
:15 extra rest, get boards
#5- all out kick FAST with boards, free/breast by 50's.
1:00 rest between sets, check your HR.
100 easy drill before you help with the landlines. Thank Christine and Jim for running your workout today. Wear your sunscreen if you have to be outside. Have a great day!
1:00 rest
16 x 50 in sets of 4:
1-2, choice drill (same stroke for both) @ 1:00
3-4, choice kick/breast kick by 25's, all on back; focus on FAST UDK to 10M, @ 1:10
2 sets of, all @ :10 rest:
1 x 250- 100 swim free br 3/5 by 50, 50 kick choice on back (FAST UDK to 10M), 100 drill/swim by 25's in primary stroke NO FREE
2 x 150-drill/swim by 25's in 4th best stroke, except middle 50 is kick breast in back (FAST UDK to 10M!)
8 x 50 swim/kick by 25's, IM order by 50's.
1:00 rest between sets, check HR after 2nd set.
Anybody racing tomorrow at JO's, get out after the "2 sets of" and get excited for the meet this weekend! Everybody else, continue with...
15 x 100 in sets of 5 (3 sets of 5) as follows:
1&2- swim IM order by 50's@ 2:00
3&4- swim/kick on back by 50's, all free @ 2:00- you'll have to hustle here, focus on FAST UDK to 10M!
:15 extra rest, get boards
#5- all out kick FAST with boards, free/breast by 50's.
1:00 rest between sets, check your HR.
100 easy drill before you help with the landlines. Thank Christine and Jim for running your workout today. Wear your sunscreen if you have to be outside. Have a great day!
Tuesday, July 19, 2016
Wednesday, July 20, 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 x 300 @ :10 rest-
50 ra2 la2 free drill, 50 choice kick (UDK!), 50 choice skulling/choice breaststroke drill by 25's
1:00 rest, check HR
With fins:
20 x 25 @ :40 fly- odds are drill, evens are swim build to FAST, good UDK throughout; middle set of 4 x 25 can be choice stroke
1:00 rest, check HR
1 x 600 pull free br 3/5 by 50's or with shnorkels- go 100 pull, 50 drill in primary stroke
1:00 rest
6 sets of:
1 x 100 @ 2:00- 50 drill/swim by 25's, 50 kick on back moderate effort, but with FAST UDK
3 x 50 swim @ 1:10 descend 1-3 to 200 Goal Pace
No rest between sets.
100 easy drill before you get out to help with the lanelines. Stay hydrated today, relax, and thank your parents for getting you to the pool. Get excited to race this weekend & have a great day!
1:00 rest
2 x 300 @ :10 rest-
50 ra2 la2 free drill, 50 choice kick (UDK!), 50 choice skulling/choice breaststroke drill by 25's
1:00 rest, check HR
With fins:
20 x 25 @ :40 fly- odds are drill, evens are swim build to FAST, good UDK throughout; middle set of 4 x 25 can be choice stroke
1:00 rest, check HR
1 x 600 pull free br 3/5 by 50's or with shnorkels- go 100 pull, 50 drill in primary stroke
1:00 rest
6 sets of:
1 x 100 @ 2:00- 50 drill/swim by 25's, 50 kick on back moderate effort, but with FAST UDK
3 x 50 swim @ 1:10 descend 1-3 to 200 Goal Pace
No rest between sets.
100 easy drill before you get out to help with the lanelines. Stay hydrated today, relax, and thank your parents for getting you to the pool. Get excited to race this weekend & have a great day!
Monday, July 18, 2016
Tuesday, July 19, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
2 sets of:
1 x 200 @ 3:45- odd 50's: fist free drill/choice free drill by 25's, even 50's choice back drill
2 x 50 swim backstroke desc 1-2 @ 1:00, FAST UDK to 10M
3 x 50 @ 1:10 kick breast/fly by 25's with boards, desc 1-3
No rest between sets, check HR after 2nd set.
With shnorkels:
8 x 50 swim free, odds @ :50, evens @ :40 (Lanes 1 & 2 @ :55 & :45)
2 x 150- NO SHNORKELS, swim free br 3/5/3 by 50's @ 2:20, desc 1-2 to something juicy!
6 x 50 swim free, 2 @ :50, 1 @ :35 (:55 & :40)
1 x 150- swim FAST free for time
1:00 rest, check HR
LONG SWIM-
3 times through, desc 1-3:
200 IM- 150 swim, 50 kick free on back
200 swim free- 3rd 50 is kick in 4th best stroke on back
100 swim/kick by 50's in primary stroke
100 kick breast/free by 50's with boards
Check HR after 3rd time through
Until 7:15 a.m., "out & backs" to the LG stand, all FAST, in sets of 4:
1-4, swim choice (forward & backward somersault), then swim backstroke @ :55
5-8, kick with boards choice (forward & backward somersault), then kick breaststroke
Repeat until 7:15 a.m.
100 easy drill before you get out. Wear your sunscreen today, drink lots of water & get excited for the meet this weekend. Have a great day!
1:00 rest
2 sets of:
1 x 200 @ 3:45- odd 50's: fist free drill/choice free drill by 25's, even 50's choice back drill
2 x 50 swim backstroke desc 1-2 @ 1:00, FAST UDK to 10M
3 x 50 @ 1:10 kick breast/fly by 25's with boards, desc 1-3
No rest between sets, check HR after 2nd set.
With shnorkels:
8 x 50 swim free, odds @ :50, evens @ :40 (Lanes 1 & 2 @ :55 & :45)
2 x 150- NO SHNORKELS, swim free br 3/5/3 by 50's @ 2:20, desc 1-2 to something juicy!
6 x 50 swim free, 2 @ :50, 1 @ :35 (:55 & :40)
1 x 150- swim FAST free for time
1:00 rest, check HR
LONG SWIM-
3 times through, desc 1-3:
200 IM- 150 swim, 50 kick free on back
200 swim free- 3rd 50 is kick in 4th best stroke on back
100 swim/kick by 50's in primary stroke
100 kick breast/free by 50's with boards
Check HR after 3rd time through
Until 7:15 a.m., "out & backs" to the LG stand, all FAST, in sets of 4:
1-4, swim choice (forward & backward somersault), then swim backstroke @ :55
5-8, kick with boards choice (forward & backward somersault), then kick breaststroke
Repeat until 7:15 a.m.
100 easy drill before you get out. Wear your sunscreen today, drink lots of water & get excited for the meet this weekend. Have a great day!
Sunday, July 17, 2016
Monday, July 18, 2016- LCM
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on your back
1:00 rest
2 x 200 @ :10 rest- 50 catchup free drill, 50 choice breaststroke drill
6 x 100 @ 1:50 (Lanes 1 & 2 @ 2:00)-
odds- 50 swim free br 3, 50 kick choice on back
evens- 50 swim in primary stroke NO FREE, 50 kick free on back
15 x 50 swim in sets of 3-
1- swim free/primary stroke by 25's @ :55 (Lanes 1 & 2 @ 1:00)
2- swim breast/free by 25's @ :55 (Lanes 1 & 2 @ 1:00)
#3- swim all free br 3/5 by 25's @ :40 (Lanes 1 & 2 @ :45)
Check HR after #15, then drill back down to the other end.
With fins, 24 x 25 @ :40- "the usual," in sets of 4; odd sets of 4 are free, evens sets of 4 are NO FREE
1:00 rest, check HR & take off fins
36 x 50 kick (6 on your back, 6 with boards- 3 times through), 1 easy 1 FAST
Odds @ 1:15, evens @ 1:00; focus on UDK to 10M on the sets on back
If there is time...
50's swim descend 1-3's @ 1:00, change strokes after each round of 3
100 easy drill before you help with the lanelines. Drink lots of water this week, wear your sunscreen and get excited to race this weekend. Have a great day!
1:00 rest
2 x 200 @ :10 rest- 50 catchup free drill, 50 choice breaststroke drill
6 x 100 @ 1:50 (Lanes 1 & 2 @ 2:00)-
odds- 50 swim free br 3, 50 kick choice on back
evens- 50 swim in primary stroke NO FREE, 50 kick free on back
15 x 50 swim in sets of 3-
1- swim free/primary stroke by 25's @ :55 (Lanes 1 & 2 @ 1:00)
2- swim breast/free by 25's @ :55 (Lanes 1 & 2 @ 1:00)
#3- swim all free br 3/5 by 25's @ :40 (Lanes 1 & 2 @ :45)
Check HR after #15, then drill back down to the other end.
With fins, 24 x 25 @ :40- "the usual," in sets of 4; odd sets of 4 are free, evens sets of 4 are NO FREE
1:00 rest, check HR & take off fins
36 x 50 kick (6 on your back, 6 with boards- 3 times through), 1 easy 1 FAST
Odds @ 1:15, evens @ 1:00; focus on UDK to 10M on the sets on back
If there is time...
50's swim descend 1-3's @ 1:00, change strokes after each round of 3
100 easy drill before you help with the lanelines. Drink lots of water this week, wear your sunscreen and get excited to race this weekend. Have a great day!
Saturday, July 16, 2016
Sunday, July 17, 2016- SCY
WRITTEN FOR SCY- if anybody is swimming at a SCM pool (outdoor pool), adjust the intervals by :05 per 50, :10 per 100, and :15 seconds per 200.
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back, by 25's
1:00 rest
2 sets of:
4 x 75 @ 1:15- 25 catchup free drill, 50 choice drill in primary stroke, NO FREE
1 x 300 swim 50 free br 3, 50 primary stroke NO FREE @ 5:00- descend the 100's 1-3 to what you can
6 x 25 @ :35 kick with boards (middle 2 x 25 on back, 10yards FAST UDK), go 15 yards FAST, 10 moderate
No rest between sets, check HR after 2nd set.
3 sets of:
2 x 200 @ 2:45 swim free br 3, except 3rd 50 is kick on back (can be kick with boards in 2nd set only), FAST UDK to 10Yards; Lanes 1 & 2 go @ 3:10
1 x 225 @ 3:00- swim 200 IM, then last 25 is kick on back- FAST UDK to 10 Yards (Lanes 1 & 2 @ 3:30)
3 x 75 @ 1:30 kick on back descend 1-3 to something juicy. In 2nd set, pick up boards after the 1st 25 and continue to use boards for the rest of that set only. Focus on FAST UDK to 10 Yards!
No rest between sets, check HR after last 75 in each round
With fins, 6 rounds of:
2 x 25 @ :40- 15 yards FAST swim, 10 yards drill
2 x 50 swim @ 1:00 all swim descend 1-2 to something juicy! get your time!
:15 extra rest...
1 x 50 swim/kick on back by 25's- how close can you come to your time from the 2nd 50 above???
Change strokes after each round, you can go free in odd rounds and primary stroke NO FREE in even rounds.
Until you have to get out, finish up with...
2 x 50 @ :55 swim IM order by 25's (fly/back, then back/breast- in each round)
2 x 50 kick on back @ :55- IM order by 25's as well, focus on FAST UDK to 10 Yards
Go two rounds on :55, then two rounds @ :50, then two rounds @ :45, then two rounds @ :40!
100 easy drill before you get out. be sure to thank your parents for getting you to a pool to get this workout in. Tomorrow morning back at Sugarland. REMEMBER, if you're swimming at JO's, the sessions have been changed- I sent an email to everybody in the meet with those changes and the warmup times for the entire weekend. Get excited for the meet and have a great day!
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back, by 25's
1:00 rest
2 sets of:
4 x 75 @ 1:15- 25 catchup free drill, 50 choice drill in primary stroke, NO FREE
1 x 300 swim 50 free br 3, 50 primary stroke NO FREE @ 5:00- descend the 100's 1-3 to what you can
6 x 25 @ :35 kick with boards (middle 2 x 25 on back, 10yards FAST UDK), go 15 yards FAST, 10 moderate
No rest between sets, check HR after 2nd set.
3 sets of:
2 x 200 @ 2:45 swim free br 3, except 3rd 50 is kick on back (can be kick with boards in 2nd set only), FAST UDK to 10Yards; Lanes 1 & 2 go @ 3:10
1 x 225 @ 3:00- swim 200 IM, then last 25 is kick on back- FAST UDK to 10 Yards (Lanes 1 & 2 @ 3:30)
3 x 75 @ 1:30 kick on back descend 1-3 to something juicy. In 2nd set, pick up boards after the 1st 25 and continue to use boards for the rest of that set only. Focus on FAST UDK to 10 Yards!
No rest between sets, check HR after last 75 in each round
With fins, 6 rounds of:
2 x 25 @ :40- 15 yards FAST swim, 10 yards drill
2 x 50 swim @ 1:00 all swim descend 1-2 to something juicy! get your time!
:15 extra rest...
1 x 50 swim/kick on back by 25's- how close can you come to your time from the 2nd 50 above???
Change strokes after each round, you can go free in odd rounds and primary stroke NO FREE in even rounds.
Until you have to get out, finish up with...
2 x 50 @ :55 swim IM order by 25's (fly/back, then back/breast- in each round)
2 x 50 kick on back @ :55- IM order by 25's as well, focus on FAST UDK to 10 Yards
Go two rounds on :55, then two rounds @ :50, then two rounds @ :45, then two rounds @ :40!
100 easy drill before you get out. be sure to thank your parents for getting you to a pool to get this workout in. Tomorrow morning back at Sugarland. REMEMBER, if you're swimming at JO's, the sessions have been changed- I sent an email to everybody in the meet with those changes and the warmup times for the entire weekend. Get excited for the meet and have a great day!
Thursday, July 14, 2016
Friday, July 15, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/swim by 25's
1:00 rest
NO FREE on primary stroke:
2 x 200- drill/swim by 25's in primary stroke @ :10 rest
3 x 50 swim dps @ 1:10 in primary stroke, count strokes & descend that #1-3
3 x 50 swim in primary stroke at stroke count from 3rd 50 above; desc time 1-3 @ 1:10
1 x 900 swim free with shnorkels (NO shnorkel on 2nd 300), descend the 300's 1-3 to something juicy
2 x 200 @ :10 rest swim/kick by 50's in primary stroke, descend the 100's 1-2
6 x 50 in primary stroke NO FREE @ :55- odds swim, vens swim/kick by 25's
1:00 rest, check HR
5 sets of:
1 x 100 drill/swim dps by 25's in primary stroke @ 2:15
4 x 50 swim at 200 Goal Pace in primary stroke @ 1:10
1 x 50 kick with boards all out FAST breaststroke/primary kick by 25's
After 2nd & 4th sets...
1 x 300 pull free- choice of equipment
With fins, finish up with:
24 x 25 @ :40 in sets of 4- the "usual"
100 easy drill before you get out. Wear your sunscreen today, drink plenty of water & be sure to thank your parents for getting you to the pool this morning. Have a great day!
1:00 rest
NO FREE on primary stroke:
2 x 200- drill/swim by 25's in primary stroke @ :10 rest
3 x 50 swim dps @ 1:10 in primary stroke, count strokes & descend that #1-3
3 x 50 swim in primary stroke at stroke count from 3rd 50 above; desc time 1-3 @ 1:10
1 x 900 swim free with shnorkels (NO shnorkel on 2nd 300), descend the 300's 1-3 to something juicy
2 x 200 @ :10 rest swim/kick by 50's in primary stroke, descend the 100's 1-2
6 x 50 in primary stroke NO FREE @ :55- odds swim, vens swim/kick by 25's
1:00 rest, check HR
5 sets of:
1 x 100 drill/swim dps by 25's in primary stroke @ 2:15
4 x 50 swim at 200 Goal Pace in primary stroke @ 1:10
1 x 50 kick with boards all out FAST breaststroke/primary kick by 25's
After 2nd & 4th sets...
1 x 300 pull free- choice of equipment
With fins, finish up with:
24 x 25 @ :40 in sets of 4- the "usual"
100 easy drill before you get out. Wear your sunscreen today, drink plenty of water & be sure to thank your parents for getting you to the pool this morning. Have a great day!
Wednesday, July 13, 2016
Thursday, July 14, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 25's
1:00 rest
1 x 300- 50 drill, 50 swim - all in primary stroke NO FREE, except middle 100 is 4th best stroke
1:00 rest, check HR
With fins: 6 sets of:
1 x 25 drill to midpool @:40
1 x 50 "reverse out & back" @ 1:00
1 x 25 drill to far end @ :40
1 x 50 swim all out FAST for time @ 1:00
odd rounds in primary stroke NO FREE; evens rounds are choice; check HR after last set.
1:00 rest after last set
3 x 100 swim-kick by 50's in primary stroke NO FREE @ 2:10, desc 1-3 to what you can
1 x 350* swim freestyle br 3 @ 5:30
4 x 100 swim-kick by 50's (as above), @ 2:10- desc 1-3, hold for #4; can primary stroke or 4th best
1 x 450* swim free br 3 @ 6:45
5 x 100 swim-kick by 50's @ 2:10- desc 1-3, hold for 4 & 5
1 x 650* swim free br 3 @ 9:15
6 x 100 swim- kick by 50's @ 2:10- descend 1-3 & 4-6 to something juicy!
1 x 850* swim free br 3
1:00 rest, get HR @ end
*last 50 of each longer swim is kick on back, focus on 5 FAST UDK off each wall
Lanes 1 & 2: go the 100's descend @ 2:20; take one 100 off the longer swim in each round.
Until 7:15 a.m., work on turns from midpool.
100 easy drill before you help with the lanelines. Drink plenty of water this weekend, and wear your sunscreen. REMEMBER: no workout this Sunday. I'll post a workout on the blog, and you can do it whenever you can on Sunday (try to get a buddy to swim with you that day). Have a great day!
1:00 rest
1 x 300- 50 drill, 50 swim - all in primary stroke NO FREE, except middle 100 is 4th best stroke
1:00 rest, check HR
With fins: 6 sets of:
1 x 25 drill to midpool @:40
1 x 50 "reverse out & back" @ 1:00
1 x 25 drill to far end @ :40
1 x 50 swim all out FAST for time @ 1:00
odd rounds in primary stroke NO FREE; evens rounds are choice; check HR after last set.
1:00 rest after last set
3 x 100 swim-kick by 50's in primary stroke NO FREE @ 2:10, desc 1-3 to what you can
1 x 350* swim freestyle br 3 @ 5:30
4 x 100 swim-kick by 50's (as above), @ 2:10- desc 1-3, hold for #4; can primary stroke or 4th best
1 x 450* swim free br 3 @ 6:45
5 x 100 swim-kick by 50's @ 2:10- desc 1-3, hold for 4 & 5
1 x 650* swim free br 3 @ 9:15
6 x 100 swim- kick by 50's @ 2:10- descend 1-3 & 4-6 to something juicy!
1 x 850* swim free br 3
1:00 rest, get HR @ end
*last 50 of each longer swim is kick on back, focus on 5 FAST UDK off each wall
Lanes 1 & 2: go the 100's descend @ 2:20; take one 100 off the longer swim in each round.
Until 7:15 a.m., work on turns from midpool.
100 easy drill before you help with the lanelines. Drink plenty of water this weekend, and wear your sunscreen. REMEMBER: no workout this Sunday. I'll post a workout on the blog, and you can do it whenever you can on Sunday (try to get a buddy to swim with you that day). Have a great day!
Tuesday, July 12, 2016
Wednesday, July 13, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
3 x 150 @ :10 rest- 50 catchup free drill, 50 2 dolphin kicks 1 pull breast drill, 50 choice kick on back build to FAST
9 x 50 @ 1:00-
odds- 25 swim free br 5, 25 choice breaststroke drill
evens- swim breaststroke @ get time, desc 1-2 & 3-4
1:00 rest, check HR
3** sets of (Lanes 1 &2, go on the intervals in parentheses):
3 x 50 swim free br 3/5 by 25's @ :50 (:55)
1 x 100 swim free br 3/5 by 50's @ 1:20 (1:35)
3 x 50 swim free br 3/5 by 50's @ :50 (:55), except #2 is breast/free by 25's
1 x 100 swim free br 3/5 by 50's @ 1:20 (1:35)
3 x 50 swim free br 3/5 by 25's @ :50 (:55), except the odd 50's are breast/free by 25's
1 x 100 swim free br 3/5 by 50's @ 1:20 (1:35)
**in 2nd set, substitute kick on back for the breaststroke
1:00 rest after each round, check HR
6 sets of:
1 x 200 kick on back- FAST UDK to 10M, except the 3rd 50 is swim in 4th best stroke, NO FREE
BROKEN 200 KICK*: 4 x 50 kick FAST @ :10 rest, with boards
*in even rounds, kick 1 x 100 FAST on back, FAST UDK to 10M
:30 rest between sets, nothing more.
At 7:00 a.m., finish up with...
With fins- 24 x 25 @ :40- "the usual" in sets of 4
100 easy drill before you help with lanelines. Wear your sunscreen today, drink plenty of water and thank your parents for getting you to workout this morning. Have a great day!
1:00 rest
3 x 150 @ :10 rest- 50 catchup free drill, 50 2 dolphin kicks 1 pull breast drill, 50 choice kick on back build to FAST
9 x 50 @ 1:00-
odds- 25 swim free br 5, 25 choice breaststroke drill
evens- swim breaststroke @ get time, desc 1-2 & 3-4
1:00 rest, check HR
3** sets of (Lanes 1 &2, go on the intervals in parentheses):
3 x 50 swim free br 3/5 by 25's @ :50 (:55)
1 x 100 swim free br 3/5 by 50's @ 1:20 (1:35)
3 x 50 swim free br 3/5 by 50's @ :50 (:55), except #2 is breast/free by 25's
1 x 100 swim free br 3/5 by 50's @ 1:20 (1:35)
3 x 50 swim free br 3/5 by 25's @ :50 (:55), except the odd 50's are breast/free by 25's
1 x 100 swim free br 3/5 by 50's @ 1:20 (1:35)
**in 2nd set, substitute kick on back for the breaststroke
1:00 rest after each round, check HR
6 sets of:
1 x 200 kick on back- FAST UDK to 10M, except the 3rd 50 is swim in 4th best stroke, NO FREE
BROKEN 200 KICK*: 4 x 50 kick FAST @ :10 rest, with boards
*in even rounds, kick 1 x 100 FAST on back, FAST UDK to 10M
:30 rest between sets, nothing more.
At 7:00 a.m., finish up with...
With fins- 24 x 25 @ :40- "the usual" in sets of 4
100 easy drill before you help with lanelines. Wear your sunscreen today, drink plenty of water and thank your parents for getting you to workout this morning. Have a great day!
Monday, July 11, 2016
Tuesday, July 12, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- 2 x reverse 150's IM, each 50 is drill-kick by 25's
1:00 rest
2 x 300 @ :10 rest, focus on sharp drilling and FAST UDK to 10M-
1st 300- 50 catchup free drill, 50 kick (25 free, 25 breast)- build each 25
2nd 300- 100 drill/swim by 25's, 100 kick choice on back, 100 swim (build!)/drill by 25's
1:00 rest, check HR & put on fins.
With fins, 8 rounds of (2 rounds free, 2 rounds primary stroke)
1 x 50 drill @ 1:00
1 x 50 "out & back" to the end of the SCY stripes- swim out, flip turn, kick on back @ :50- FAST
1 x 50 drill @ 1:00
1 x 50 swim all out FAST @ 1:00- can you beat your "out & back" time?
No rest between sets.
LONG SWIM- 1800 as follows,
2 times through:
100 swim free br 3/5
200 swim IM
300 swim backstroke- FAST UDK to 10M
200 IM kick on back (UDK!)
100 swim in primary stroke, build/FAST by 50's
Check HR after 2nd time through.
Until 7:15, finish up with...
1 x 50 drill @ 1:00
4 x half-pool sprints @ :40- same stroke as the 50 drill
1 x 50 swim free @ :35 (Lanes 1 & 2 @ :40)
Switch strokes on the 50 drill-half pool sprints from round to round
100 easy drill before you help take out the lanelines.Wear your sunscreen today and eat well, stay hydrated. Have a great day!
1:00 rest
2 x 300 @ :10 rest, focus on sharp drilling and FAST UDK to 10M-
1st 300- 50 catchup free drill, 50 kick (25 free, 25 breast)- build each 25
2nd 300- 100 drill/swim by 25's, 100 kick choice on back, 100 swim (build!)/drill by 25's
1:00 rest, check HR & put on fins.
With fins, 8 rounds of (2 rounds free, 2 rounds primary stroke)
1 x 50 drill @ 1:00
1 x 50 "out & back" to the end of the SCY stripes- swim out, flip turn, kick on back @ :50- FAST
1 x 50 drill @ 1:00
1 x 50 swim all out FAST @ 1:00- can you beat your "out & back" time?
No rest between sets.
LONG SWIM- 1800 as follows,
2 times through:
100 swim free br 3/5
200 swim IM
300 swim backstroke- FAST UDK to 10M
200 IM kick on back (UDK!)
100 swim in primary stroke, build/FAST by 50's
Check HR after 2nd time through.
Until 7:15, finish up with...
1 x 50 drill @ 1:00
4 x half-pool sprints @ :40- same stroke as the 50 drill
1 x 50 swim free @ :35 (Lanes 1 & 2 @ :40)
Switch strokes on the 50 drill-half pool sprints from round to round
100 easy drill before you help take out the lanelines.Wear your sunscreen today and eat well, stay hydrated. Have a great day!
Sunday, July 10, 2016
Monday, July 11, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest
2 sets of:
1 x 200- 50 ra2 la2 free drill, 50 choice drill in primary stroke NO FREE
:10 rest
2 x 100 swim/kick by 50's in primary stroke NO FREE @ 2:00 (@ 2:20 Lanes 1&2), desc 1-2
No rest between sets, check HR each set
3 sets of:
4 x "out & backs" kick w/boards @ :55- free/fly, forward & backwards somersault at the LG stand
4 x all sprints (swim) to the LG stand @ :40- go free/primary/4th best stroke, by round
No rest between sets,c heck HR after 3rd set.
2 sets of:
3 x 100 swim/kick by 50's @ 1:50 (L1&2 @ 2:00)
3 x 100 swim free/primary stroke NO FREE @ 1:40 (L1&2 @ 1:50)
3 x 100 swim free br 3/5 by 50's @ 1:30, desc 1-3 to what you can (L1&2 @ 1:40)
2 sets of:
2 x 50 swim @ :55 fly/breast, then all back on #2 (L1&2 @ 1:00)
1 x 100 kick on back build first 50, 2nd 50 all FAST, @ 2:10 (L1&2 @ 2:20)* 2:00 & 2:10 in 2nd set
2 x 50 swim @ :55 in primary stroke NO FREE, desc 1-2 (L1&2 @ 1:00)
1:00 rest between sets to check your HR and get some water.
Until 7:15 a.m., finish up with...
24 x 25 with fins @ :40- "the usual" in sets of 4.
100 easy drill before you get out to help with the lanelines. Wear your sunscreen today, do a little reading and get excited for the July meets. Have a great day!
1:00 rest
2 sets of:
1 x 200- 50 ra2 la2 free drill, 50 choice drill in primary stroke NO FREE
:10 rest
2 x 100 swim/kick by 50's in primary stroke NO FREE @ 2:00 (@ 2:20 Lanes 1&2), desc 1-2
No rest between sets, check HR each set
3 sets of:
4 x "out & backs" kick w/boards @ :55- free/fly, forward & backwards somersault at the LG stand
4 x all sprints (swim) to the LG stand @ :40- go free/primary/4th best stroke, by round
No rest between sets,c heck HR after 3rd set.
2 sets of:
3 x 100 swim/kick by 50's @ 1:50 (L1&2 @ 2:00)
3 x 100 swim free/primary stroke NO FREE @ 1:40 (L1&2 @ 1:50)
3 x 100 swim free br 3/5 by 50's @ 1:30, desc 1-3 to what you can (L1&2 @ 1:40)
2 sets of:
2 x 50 swim @ :55 fly/breast, then all back on #2 (L1&2 @ 1:00)
1 x 100 kick on back build first 50, 2nd 50 all FAST, @ 2:10 (L1&2 @ 2:20)* 2:00 & 2:10 in 2nd set
2 x 50 swim @ :55 in primary stroke NO FREE, desc 1-2 (L1&2 @ 1:00)
1:00 rest between sets to check your HR and get some water.
Until 7:15 a.m., finish up with...
24 x 25 with fins @ :40- "the usual" in sets of 4.
100 easy drill before you get out to help with the lanelines. Wear your sunscreen today, do a little reading and get excited for the July meets. Have a great day!
Saturday, July 9, 2016
Sunday, July 10, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
2 x 200 @ :10 rest, 50 catchup free drill, 50 choice kick on back build to FAST
8 x 50 @ 1:10 in primary stroke NO FREE- odds are drill/swim (build); evens are swim (FAST)/drill
2 x 300 @ :10 rest with shnorkels (Lanes 1 & 2 go 200, 50 swim free, 50 skulling)-
100 swim free neg split, 50 choice skulling- don't rush the skulling, feel the water on your hands & forearms
12 x 50 @ :55 in 3 sets of 4 (Lanes 1 & 2 go @ 1:05):
1-2, swim free/fly or breast by 25's
3-4 kick on back, FAST UDK to 10 meters
1:00 rest, check HR
6 sets of:
3 x 50 @ 1:00 as follows:
15M swim FAST, then 35M drill;
30/20;
50M swim FAST
odd rounds free, even rounds primary stroke NO FREE
2 x 100 swim IM @ 1:40 (Lanes 1 & 2 @ 2:00)- they can be any order you want, but they have to be IM order by 50's (back/breast; breast/free; fly/back), AND, swum the way you swim the IM in a race
1:00 rest after 3rd set, check HR when you can- at least once in each round.
Break into groups for the following, and leave Lane 1 open for the 500 IM'ers (400 IM + 100 kick):
A) 900 kick, by 150's as the 3 x 50 above in the previous set; middle 300 with boards, 1st & 3rd 300 on back, focus on FAST UDK to 10M
B) 3 sets of: 1 x 450 swim free with shnorkels (desc the 150's 1-3 to juicy), 4 x 50 swim free @ fastest interval you can make
C) "Reverse" Bucket of Balls- not a full bucket, but just ONE; lose 2 out of 3 & you get to do a 500 IM
Everybody will do A, B & C.
100 easy drill before you help take out the lanelines. Politely ask your parents if they can drop you off at breakfast & make sure you say "thank you." If you can't make breakfast, no problem, say "thanks anyway" and offer to help around the house today. Remember, NO SUNDAY MORNING WORKOUT NEXT WEEK. Have a great day!
1:00 rest
2 x 200 @ :10 rest, 50 catchup free drill, 50 choice kick on back build to FAST
8 x 50 @ 1:10 in primary stroke NO FREE- odds are drill/swim (build); evens are swim (FAST)/drill
2 x 300 @ :10 rest with shnorkels (Lanes 1 & 2 go 200, 50 swim free, 50 skulling)-
100 swim free neg split, 50 choice skulling- don't rush the skulling, feel the water on your hands & forearms
12 x 50 @ :55 in 3 sets of 4 (Lanes 1 & 2 go @ 1:05):
1-2, swim free/fly or breast by 25's
3-4 kick on back, FAST UDK to 10 meters
1:00 rest, check HR
6 sets of:
3 x 50 @ 1:00 as follows:
15M swim FAST, then 35M drill;
30/20;
50M swim FAST
odd rounds free, even rounds primary stroke NO FREE
2 x 100 swim IM @ 1:40 (Lanes 1 & 2 @ 2:00)- they can be any order you want, but they have to be IM order by 50's (back/breast; breast/free; fly/back), AND, swum the way you swim the IM in a race
1:00 rest after 3rd set, check HR when you can- at least once in each round.
Break into groups for the following, and leave Lane 1 open for the 500 IM'ers (400 IM + 100 kick):
A) 900 kick, by 150's as the 3 x 50 above in the previous set; middle 300 with boards, 1st & 3rd 300 on back, focus on FAST UDK to 10M
B) 3 sets of: 1 x 450 swim free with shnorkels (desc the 150's 1-3 to juicy), 4 x 50 swim free @ fastest interval you can make
C) "Reverse" Bucket of Balls- not a full bucket, but just ONE; lose 2 out of 3 & you get to do a 500 IM
Everybody will do A, B & C.
100 easy drill before you help take out the lanelines. Politely ask your parents if they can drop you off at breakfast & make sure you say "thank you." If you can't make breakfast, no problem, say "thanks anyway" and offer to help around the house today. Remember, NO SUNDAY MORNING WORKOUT NEXT WEEK. Have a great day!
Thursday, July 7, 2016
Friday, July 8, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- drill/swim by 25's
1:00 rest
2 sets of:
4 x 50 ra2 la2 free drill @ 1:00
3 x 150 @ 2:50- 50 swim free br 3 (build), 100 drill/swim by 25's in primary stroke NO FREE
5 x "out & backs" in primary stroke- go swim/kick, all @ :55, all FAST
Check HR throughout the set; no additional rest between sets.
After 2nd set,continue right into...
1 x 300- odd 50's are drill/swim by 25's in 4th best stroke; even 50's are kick (build to FAST)/skulling by 25's
1:00 rest
30 x 50 kick, 1 FAST 1 easy (odds @ 1:00, evens @ 1:10- "bank" the rest)
2nd & 4th set of 6 are with boards- others are on back, focus on FAST UDK to 10M
1:00 rest, check HR
MYSTERY SET- guess it, and you don't have to do it
If there is time, finish up with...
24 x 25 with fins @ :40- the "usual"
100 easy drill before you help with the lanelines. Wear your sunscreen this weekend, drink plenty of water & get excited for your July meet. Have a great day!
1:00 rest
2 sets of:
4 x 50 ra2 la2 free drill @ 1:00
3 x 150 @ 2:50- 50 swim free br 3 (build), 100 drill/swim by 25's in primary stroke NO FREE
5 x "out & backs" in primary stroke- go swim/kick, all @ :55, all FAST
Check HR throughout the set; no additional rest between sets.
After 2nd set,continue right into...
1 x 300- odd 50's are drill/swim by 25's in 4th best stroke; even 50's are kick (build to FAST)/skulling by 25's
1:00 rest
30 x 50 kick, 1 FAST 1 easy (odds @ 1:00, evens @ 1:10- "bank" the rest)
2nd & 4th set of 6 are with boards- others are on back, focus on FAST UDK to 10M
1:00 rest, check HR
MYSTERY SET- guess it, and you don't have to do it
If there is time, finish up with...
24 x 25 with fins @ :40- the "usual"
100 easy drill before you help with the lanelines. Wear your sunscreen this weekend, drink plenty of water & get excited for your July meet. Have a great day!
Wednesday, July 6, 2016
Thursday, July 7, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- odd 50's are drill/swim by 25's, even 50's are kick on back
1:00 rest
With fins, 12 x 50 as follows:
1-3 @ 1:00- 2 dolphin kicks 1 breast pull
#4- kick on back @ :40, FAST UDK to 10M
No rest between sets of 4, check HR after #12 & take fins off
6 sets of:
2 x 100 swim breast/free by 50's @ 1:40 (Lanes 1 &2 @ 2:00)
2 x 50 kick with boards breast/free by 25's @ :10 rest, all @ 2:30- get time
1 x 100 kick FAST on back @ 2:30; can you beat your time from the 2 x 50's?
No rest between sets.
3 x 250 swim free @ :20 rest, desc 1-3 to something smoking FAST. Wear shnorkels for 1&2 (Lanes 1 & 2, go 200's)
Check HR after #3 and drill easy back to the far end.
In primary stroke (NO FREE) at 200 Goal Pace...
1 x 50 drill @ 1:00, 1 x 50 swim at 200 Goal Pace @ 1:00
50 drill/2 x 50 at pace
50 drill/3 x 50 at pace
50 drill/4 x 50 pace
50 drill/5 x 50 pace
100 easy drill before you help with the lanelines. Stay inside if you can today, if not, soak in sunscreen before you head out. Be sure to do some of your summer reading today, as well. Have a great day!
1:00 rest
With fins, 12 x 50 as follows:
1-3 @ 1:00- 2 dolphin kicks 1 breast pull
#4- kick on back @ :40, FAST UDK to 10M
No rest between sets of 4, check HR after #12 & take fins off
6 sets of:
2 x 100 swim breast/free by 50's @ 1:40 (Lanes 1 &2 @ 2:00)
2 x 50 kick with boards breast/free by 25's @ :10 rest, all @ 2:30- get time
1 x 100 kick FAST on back @ 2:30; can you beat your time from the 2 x 50's?
No rest between sets.
3 x 250 swim free @ :20 rest, desc 1-3 to something smoking FAST. Wear shnorkels for 1&2 (Lanes 1 & 2, go 200's)
Check HR after #3 and drill easy back to the far end.
In primary stroke (NO FREE) at 200 Goal Pace...
1 x 50 drill @ 1:00, 1 x 50 swim at 200 Goal Pace @ 1:00
50 drill/2 x 50 at pace
50 drill/3 x 50 at pace
50 drill/4 x 50 pace
50 drill/5 x 50 pace
100 easy drill before you help with the lanelines. Stay inside if you can today, if not, soak in sunscreen before you head out. Be sure to do some of your summer reading today, as well. Have a great day!
Tuesday, July 5, 2016
Wednesday, July 6, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/kick/swim by 25's
1:00 rest
2 sets of, all @ :10 rest-
1 x 250- 200 IM, each 50 is swim (build)/drill by 25's, then last 50 kick in primary stroke build to FAST
1 x 150- swim primary stroke NO FREE, kick choice, swim in 4th best stroke
1 x 50 kick on back FAST- 10M UDK off the wall
After 3rd set, check HR, then get right into...
1 x 400 as follows:
odd 50's, swim build to FAST at mid-pool, then swim dps until the end- hold your speed
even 50's- drill, same stroke as the odd 50
1:00 rest, check HR
30 x 50 in sets of 6:
1- swim free br 3 @ :50- UDK to 10M, strong kick through mid-pool
2- swim/kick on back free by 25's @ 1:00- build the kick to FAST
3- kick on back FAST to mid-pool, then drill to the end @ 1:10
4- FAD, 15M swim FAST, 35M drill @ 1:00
5- 30M swim FAST, 20M drill @ 1:00
6- all swim FAST @ 1:00
#'s 4-6 are all the same stroke; check HR after #30
2 x 800 @ :20 rest (Lanes 1 &2 go 600's: 150K/300sw/1500K)-
200 kick, get time, 400 swim backstroke (5 FAST UDK off each wall), 200 kick- get time, FASTER than 1st 200. The kick is choice with boards, except 3rd 50 of each 200 is breaststroke kick
Until the end of workout, with fins:
24 x 25 @ :40- "the usual," change strokes after each set of 4
100 easy drill before you help take out the lanelines. Wear your sunscreen today, drink plenty of water & do your Summer Reading! Have a great day!
1:00 rest
2 sets of, all @ :10 rest-
1 x 250- 200 IM, each 50 is swim (build)/drill by 25's, then last 50 kick in primary stroke build to FAST
1 x 150- swim primary stroke NO FREE, kick choice, swim in 4th best stroke
1 x 50 kick on back FAST- 10M UDK off the wall
After 3rd set, check HR, then get right into...
1 x 400 as follows:
odd 50's, swim build to FAST at mid-pool, then swim dps until the end- hold your speed
even 50's- drill, same stroke as the odd 50
1:00 rest, check HR
30 x 50 in sets of 6:
1- swim free br 3 @ :50- UDK to 10M, strong kick through mid-pool
2- swim/kick on back free by 25's @ 1:00- build the kick to FAST
3- kick on back FAST to mid-pool, then drill to the end @ 1:10
4- FAD, 15M swim FAST, 35M drill @ 1:00
5- 30M swim FAST, 20M drill @ 1:00
6- all swim FAST @ 1:00
#'s 4-6 are all the same stroke; check HR after #30
2 x 800 @ :20 rest (Lanes 1 &2 go 600's: 150K/300sw/1500K)-
200 kick, get time, 400 swim backstroke (5 FAST UDK off each wall), 200 kick- get time, FASTER than 1st 200. The kick is choice with boards, except 3rd 50 of each 200 is breaststroke kick
Until the end of workout, with fins:
24 x 25 @ :40- "the usual," change strokes after each set of 4
100 easy drill before you help take out the lanelines. Wear your sunscreen today, drink plenty of water & do your Summer Reading! Have a great day!
Monday, July 4, 2016
Tuesday, July 5, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
1 x 300- 2 dolphin kicks 1 pull breast drill, choice kick on back build to FAST- by 50's
:10 rest
1 x 300- 50 drill/swim by 25's in primary stroke NO FREE, 50 drill/swim by 25's in 4th best stroke
1:00 rest, check HR
4 sets of:
6 x "out & backs" @ :55 all kick with boards: fly or free out, then forward/backward somersault, then kick breaststroke back to the wall
:30 rest to put fins on, then...
6 x 1/2 pool sprints to the LG stand: odds are 15M swim/10M drill; evens are all swim build to FAST finish
Check HR sporadically throughout the set. Take fins off after 4th set
LONG SWIM-
3 times through:
200 swim free br 3- except 3rd 50 is br 5
100 kick on back- UDK to 10M off the wall!
300 swim IM- 2 x 150 swim fly/back/breast by 50's, desc the 150's 1-2
Check HR after 3rd time through.
Until the end of workout, from a dive...
50's in heats as follows:
1st 50- 15M swim FAST, 35M drill
2nd 50- 30M swim/20M drill
3rd 50- swim all FAST
100 easy drill before you help take out the lanelines. Wear your sunscreen today, drink plenty of water and do some of your summer reading. Have a great day!
1:00 rest
1 x 300- 2 dolphin kicks 1 pull breast drill, choice kick on back build to FAST- by 50's
:10 rest
1 x 300- 50 drill/swim by 25's in primary stroke NO FREE, 50 drill/swim by 25's in 4th best stroke
1:00 rest, check HR
4 sets of:
6 x "out & backs" @ :55 all kick with boards: fly or free out, then forward/backward somersault, then kick breaststroke back to the wall
:30 rest to put fins on, then...
6 x 1/2 pool sprints to the LG stand: odds are 15M swim/10M drill; evens are all swim build to FAST finish
Check HR sporadically throughout the set. Take fins off after 4th set
LONG SWIM-
3 times through:
200 swim free br 3- except 3rd 50 is br 5
100 kick on back- UDK to 10M off the wall!
300 swim IM- 2 x 150 swim fly/back/breast by 50's, desc the 150's 1-2
Check HR after 3rd time through.
Until the end of workout, from a dive...
50's in heats as follows:
1st 50- 15M swim FAST, 35M drill
2nd 50- 30M swim/20M drill
3rd 50- swim all FAST
100 easy drill before you help take out the lanelines. Wear your sunscreen today, drink plenty of water and do some of your summer reading. Have a great day!
Sunday, July 3, 2016
Monday, July 4, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
12 x 50 @ :10 rest as follows:
odds- 25 catchup free drill, 25 choice breaststroke drill
evens- 35M kick on back build to FAST at LG stand, then 15M skull on back with hands at side
1 x 300 in primary stroke as follows- all "swim" is FAST
odd 50's are swim/drill/swim by 1/3's
even 50's are drill/swim/drill by 1/3's
1:00 rest, check HR
16 x 100 as follows:
1-3, 50 swim in primary stroke at 1st 50 split of 100 Goal Time, then 50 swim free, @ 2:00
#4- kick on back- FAST UDK to 10M- @ 2:30
1:00 rest, check HR sporadically
6 x 300 as follows:
200 pull free with shnorkel- steady head, see hands pulling back, even & full hip rotation
take off shnorkel & buoy & go on the next even interval (ex: :05, :40, etc...)
100 swim free br 3 at 1500 Goal Pace- get time so you can tell me what you held
:20 rest to put shnorkel & buoy back on
Until the end of workout, finish up with...
6 "out & backs" kick with boards @ 1:00- fly or free out, flip turn at mid-pool, then breast kick back
1:00 rest to put fins on...
6 x 25 @ :40-
odds are FAST to 15M, then drill; evens are all swim build to FAST finish
100 easy drill at 7:15 before you help take out the lanelines. Wear your sunscreen today, drink plenty of water throughout the day & make sure you have arranged for a ride to workout tomorrow morning. Have a great day!
1:00 rest
12 x 50 @ :10 rest as follows:
odds- 25 catchup free drill, 25 choice breaststroke drill
evens- 35M kick on back build to FAST at LG stand, then 15M skull on back with hands at side
1 x 300 in primary stroke as follows- all "swim" is FAST
odd 50's are swim/drill/swim by 1/3's
even 50's are drill/swim/drill by 1/3's
1:00 rest, check HR
16 x 100 as follows:
1-3, 50 swim in primary stroke at 1st 50 split of 100 Goal Time, then 50 swim free, @ 2:00
#4- kick on back- FAST UDK to 10M- @ 2:30
1:00 rest, check HR sporadically
6 x 300 as follows:
200 pull free with shnorkel- steady head, see hands pulling back, even & full hip rotation
take off shnorkel & buoy & go on the next even interval (ex: :05, :40, etc...)
100 swim free br 3 at 1500 Goal Pace- get time so you can tell me what you held
:20 rest to put shnorkel & buoy back on
Until the end of workout, finish up with...
6 "out & backs" kick with boards @ 1:00- fly or free out, flip turn at mid-pool, then breast kick back
1:00 rest to put fins on...
6 x 25 @ :40-
odds are FAST to 15M, then drill; evens are all swim build to FAST finish
100 easy drill at 7:15 before you help take out the lanelines. Wear your sunscreen today, drink plenty of water throughout the day & make sure you have arranged for a ride to workout tomorrow morning. Have a great day!
Sunday Morning, July 3, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- 2 x 150 reverse IM, first 150 all drill, 2nd 150 all kick
1:00 rest
2 sets of
2 x 100- catchup free/2 kicks 1 pull breast drill @ 2:00
2 x 50 free kick on back (build), double arm back drill @ 1:10
2 x 100 choice breast drill, choice drill in primary stroke NO FREE @ 2:10
4 x 50 @ 1:10- 20M sit & spin back drill, 30M kick breast FAST
1 x 100 all choice kick, FAST UDK to 10M @ 2:30
12 x 50 kick FAST on back @ 1:10 (1-2), kick FAST with boards @ 1:10 (3-4), and kick FAST with boards @ :10 rest (5-6)
No rest between sets, check HR sporadically throughout
3 sets of:
3 x 50 @ 1:05 fly swim (build)-drill by 25's
3 x 100 swim back/breast by 50's @ 2:10, desc 1-3 to what you can (@ 2:00 in 2nd set, @ 1:50 in 3rd set)
3 x 250 swim free br 3 @ 4:00 desc 1-3 to something juicy- 2nd 250 is with shnorkel (2nd set is 350's @ 5:15; 3rd set is 450's @ 6:30) alternate use of shnorkels...
Check HR after each set, no additional rest between sets.
Until the end of workout, finish up with...
6 "out & backs" kick with boards @ 1:00- fly or free out, flip turn at mid-pool, then breast kick back
1:00 rest to put fins on...
6 x 25 @ :40-
odds are FAST to 15M, then drill; evens are all swim build to FAST finish
100 easy drill at 9:30 before you help take out the lanelines. Wear your sunscreen today & make sure you commit to the July meets online by tonight. Have a great day!
1:00 rest
2 sets of
2 x 100- catchup free/2 kicks 1 pull breast drill @ 2:00
2 x 50 free kick on back (build), double arm back drill @ 1:10
2 x 100 choice breast drill, choice drill in primary stroke NO FREE @ 2:10
4 x 50 @ 1:10- 20M sit & spin back drill, 30M kick breast FAST
1 x 100 all choice kick, FAST UDK to 10M @ 2:30
12 x 50 kick FAST on back @ 1:10 (1-2), kick FAST with boards @ 1:10 (3-4), and kick FAST with boards @ :10 rest (5-6)
No rest between sets, check HR sporadically throughout
3 sets of:
3 x 50 @ 1:05 fly swim (build)-drill by 25's
3 x 100 swim back/breast by 50's @ 2:10, desc 1-3 to what you can (@ 2:00 in 2nd set, @ 1:50 in 3rd set)
3 x 250 swim free br 3 @ 4:00 desc 1-3 to something juicy- 2nd 250 is with shnorkel (2nd set is 350's @ 5:15; 3rd set is 450's @ 6:30) alternate use of shnorkels...
Check HR after each set, no additional rest between sets.
Until the end of workout, finish up with...
6 "out & backs" kick with boards @ 1:00- fly or free out, flip turn at mid-pool, then breast kick back
1:00 rest to put fins on...
6 x 25 @ :40-
odds are FAST to 15M, then drill; evens are all swim build to FAST finish
100 easy drill at 9:30 before you help take out the lanelines. Wear your sunscreen today & make sure you commit to the July meets online by tonight. Have a great day!
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