Friday, September 1, 2016- LCM

1 x 600- 300 swim freestyle, 300 reverse IM- first150 (fly/back/breast by 50's) is drill, 2nd 150 is all kick
1:00 rest

Review freestyle, backstroke & breaststroke drills

Butterfly drills:

• Fly pull with free kick;
• 1/2 ra 1/2 la fly (breathing to the front, every stroke);
• "Blow it out the back" drill;
• 3 kicks 1 pull fly

With fins, 2 sets of:
6 x 25 fly pull with free kick @ :40
4 x "out & backs" swim fly (forward/backward), then fly kick on back- @ :55
2 x 100 dolphin kick on back @ 2:15, descend 1-2 to something juicy! (NO FINS, with boards in 2nd set).
No rest between sets, check HR throughout the set.

After 2nd set, check HR, then...
6 x 150 @ :10 rest as follows:
odd 50's are always swim/drill fly, by 25's;
2nd 50 is rotating- #1 is swim backstroke; 2nd 150 is swim breaststroke; 3rd is swim freestyle
Check HR after #6

Until 7 a.m., finish up with...
100's swim/kick by 50's- 2 free, 2 NO FREE, descend 1-2 @ :15 rest

100 easy drill before you help take out the lanelines. Do a great job in school today & get excited for afternoon workouts next week. Have a great day!

Thursday, September 1, 2016- LCM

1 x 600- 300 swim freestyle br 3, 300 reverse IM- each 100 is drill/kick by 25's
1:00 rest

Review freestyle & backstroke drills

Breaststroke drills

• 2 kicks 1 pull;
• Breast pull with free kick;
• Breast pull with dolphin kick;

2 sets of (forward & backwards somersault @ LG stand):

4 x "out & backs" @ 1:00- breast pull w/free kick, then breast K on back

2 x 50 @ 1:10- 2 kicks 1 pull, 2nd kick faster than 1st (set feet faster)

2 x 50 kick breast-free by 25 @ 1:10, descend 1-2

2 x 50 swim breaststroke @ 1:10- count strokes & get time, desk stroke # w/same time

1 x 450 swim- back, breast, free by 50's, des the 150's

1:00 rest between sets, check HR immediately & 1:00 later

Until 7:00 a.m., finish up with....

Long kick:

Odd 100's on back (UDK!)

Even 100's with boards

Each 50 is breast/free kick by 25's

100 easy drill before you help take out the landlines. Do an excellent job in school today & get excited for butterfly drills tomorrow. Have a great day!

Wednesday, August 31, 2016- LCM

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest

Quick review of freestyle drills:

• Steady head position throughout;
• evenly balanced & full hip rotation;
• fingertips "down" (not palm down) to pull back in line with shoulders;

Backstroke drills:

• 6 kicks & switch;
• double arm;
• half ra, half la;
• sit & spin; 

3 sets of:
3 x 50 backstroke drill @ 1:10- focus on 5 FAST UDK, drill is different from round to round
2 x 50 kick @ 1:10- 1st on back (UDK!), 2nd with boards- each 50 is free/NO FREE by 25's
1 x 100 drill/swim backstroke @ 2:00
1 x 100 swim free br 3, kick choice/breaststroke by 25's @ 2:00
No rest between sets, but check HR immediately after each set, and OML after 3rd set.
After 3rd set, choice skulling back to the far end.

With fins, 6 x 100 @ :10 rest as follows:
odd 50's- backstroke drill/kick by 25's- build the kick into a FAST turn;
even 50's- backstroke drill/swim backstroke by 25's- build the swim to a FAST finish.
Focus on 5 FAST UDK throughout the set.
Check HR immediately & OML after #6 and then take fins off.

Until 7 a.m., finish up with...
"Out & backs" to the LG stand @ 1:00
1-3 swim/kick choice- but all three are the same stroke;
4-6 all kick with boards
Go one forward & one backwards somersault at the LG stand for all of them. Focus on UDK throughout.


100 easy drill before you get out. Do an excellent job in school today and start thinking about your goals for the SCY season. Have a great day!

Tuesday, August 30, 2016- SCY

Back to work!

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/kick by 25's
1:00 rest

Review freestyle drills:
Catchup, ra2 la2, fist, and offside breathing

6 x 25 catchup free drill @ :40- steady head position, full & even hip rotation
6 x 75 @ 1:30- 25 ra2 la2 free drill, 25 kick breast on back, 25 choice free drill
2 x 200 @ :15 rest- 25 choice skulling, 25 swim free build kick
1:00 rest

24 x 25 kick @ :45 as follows:
1-4 kick on back, focus on 5 FAST UDK off the wall- kick is free, except #3 is choice NO FREE
5&6, kick free with boards, desc 1-2 to what you can.
3rd set of 6 x 25 is NO FREE
Check HR

Talk about flip turns (in free races vs. IM races), then work on turns from midpool.

100 easy choice drill before you get out. Do an excellent job in school today & thank your parents for getting you to the pool this morning. Have a great day!

Thursday, August 4, 2016- SCY for Janika

1 x 600- 300 swim free br 3, 300 reverse IM - each 100 is drill/kick by 50's (UDK's!)
1:00 rest

3 sets of:
2 x 75 drill/drill/fly kick on side, by 25's @ 1:15
1 x 125 @ 2:15- same stroke as the 75's drill above; go odd 25's swim dps, even 25's kick on back build to FAST
4 x 25 @ :40- either breast pull with free kick, or sit & spin back drill (by rounds)
No rest between sets, check HR after 3rd set then go back to starting end

6 x 125 @ 1:50 (adjust if needed, but don't be afraid to get your HR up)
odds- swim 100 IM, last 25 kick choice FAST;
evens- swim 100 free or back, then last 25 swim build to FAST from a dive, your choice NO FREE
24 x 50 in sets of 6 as follows:
1-2, swim free br 3/5 @ :45
#3- swim/kick NO FREE @ :45
4-5, swim IM order by 25's @ :45
#6- all kick with big, juicy negative split, 2nd 25 is FAST, @ 1:00
Check HR after #6 in each round of 6.
1:00 rest after #24

With fins,
24 x 25 @ :45- the usual sets of 4.
1:00 rest, check HR

If you have time...
1 x 600 swim free or back (free with shnorkel)- focus on even hip rotation, steady head position & UDK (especially UDK if going backstroke!)

100 easy drill before you get out. Drink plenty of water today, eat well & get excited to race at one of the FASTEST meets in the country this weekend! You've done a great job all year, and it's been awesome working with you. Have a great day!

Wednesday, August 3, 2016- LCM (for Janika, Molly, Emerson & Ashley)

ANYBODY WHO IS RACING ON WEDNESDAY, DO CHRISTINE'S WARMUP

1 x 600- 300 swim free, 300 reverse IM- all your choice, mix it up
1:00 rest

1 x 300- odd 50's choice drill/skulling by 25's, even 50's choice kick, but FAST UDK to 10M
:10 rest
8 x 50 @ :10 rest, odds are choice kick (some of it is breaststroke), evens are swim (build/dps by 25's)
6 x 100 @ :10 rest
odds- 50 catchup free drill, 50 kick on back (fly/breast by 25's)
evens- swim/kick by 50's, NO FREE
1:00 rest

With fins, 4* sets of (you can take fins off for 3rd set;):
3 x 50 @ 1:10 fly drill (25 fly pull with free kick, 25 blow it out the back drill)
2 x 50 kick FAST with boards @ 1:00, fly/free by 50's
1 x 100 kick on back, build/FAST by 50's (FAST UDK to 10M!) @ 2:00
*Emerson, go three sets & take fins off for 2nd set; anybody who isn't racing on Thursday can do all four sets (if you're racing on Thursday, do three sets like Emerson)
No rest between sets, check HR after last set.
 
With shnorkel, finish up with...
24 x 50 swim as follows:
1-3 swim free @ :50- build kick on last 20M
#4 swim free @ :40
Janika, you can go even sets of 4 (or 3rd & 6th sets of 4) swim backstroke; try going @ :50 & :40, go on :55 & :45 if necessary
If no shnorkel, br 3 on 1-3, and br 5 on #4
Check HR after #24.

100 easy drill before you get out. Drink plenty of water, eat well & wear your sunscreen! I hope everybody is enjoying themselves- and behaving themselves. Have a great day!

Tuesday, August 2, 2016- LCM

1 x 600- 300 swim freestyle, 300 reverse IM- your choice!
1:00 rest

2 sets of:
1 x 200- 50 ra2 la2 free drill, 50 choice drill NO FREE @ 3:45
4* x 50 as follows:
1st set: swim (build), then drill- by 25's; odds are free, evens NO FREE
2nd set: go 6 x 50 in the 2nd set: odds are swim free/NO FREE by 25's @ :55, evens are swim/kick by 25's in primary stroke NO FREE @ 1:05
1:00 rest after 2nd set, check HR

Just 4 sets of:
2 x 100 swim free br 3 @ 1:25
3 x out & backs @ :50 swim/drill (2nd half is kick in even sets @ :55) build the swim, except #2 is giddyup
No rest between sets, check HR after 3rd set.

LONG SWIM-
One time through:
150 swim free br 3/5/3 by 50's- last 50 strong
50 kick on back build to mid pool & hold for last 25
100 swim IM order by 50's (fly/back) 300

250 swim free br 3, except middle 50 is br 5- last 100 strong
50 kick on back build to mid pool & hold for last 25
100 swim IM order by 50's (back/breast) 400

350 swim free br 3, except middle 50 is br 5- last 150 strong
50 kick on back build to mid pool & hold for last 25
100 swim IM order by 50's (breast/free) 500

250 swim free br 3, except middle 50 is br 5- last 100 strong
50 kick on back build to mid pool & hold for last 25
100 swim IM order by 50's (fly/back) 400

150 swim free br 3/5/3 by 50's- last 50 strong
50 kick on back build to mid pool & hold for last 25
100 swim IM order by 50's (back/breast) 300
Check HR

Finish up with...
50's @ :15 rest, 1/2 drill, 1/2 skulling

100 easy drill before you get out. Wear your sunscreen today & get excited to race this weekend. Tomorrow at 6 a.m. with Jim's group, see you this weekend. Have a great day!