1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is swim/drill by 25's
1:00 rest
4 x 75 @ 1:25- 25 ra2 la2 free drill, 50 choice breaststroke
4 x 50 @ :55- swim free br 3, swim breaststroke by 25's
6 x 75 @ 1:30- 25 swim breaststroke, 50 kick on back (UDK!) @ 1:30, desc 1-3's
1:00 rest, check HR
15 x 100 as follows:
1-3, swim free br 3 neg split @ 1:25 (or @ 1:35)
4-6, swim free br 3, except 3rd 25 is kick on back, @ 1:30 (or @ 1:40)
7-9, swim free br 3 neg split @ 1:25 (or @ 1:35)
10-12, swim free br 3, except last 25 is swim in primary stroke NO FREE @ 1:30 (or @ 1:40)
13-15, kick on back (UDK!), desc 1-3 to all out FAST @ 2:00
1:00 rest
With fins, until 6 p.m., finish up with...
1 x 25 swim FAST @ :40- get time
1 x 50 swim FAST @ 1:20- get time, goal should be time from 25 x 2, plus :01second
1 x 75 swim FAST @ 2:00- get time, goal should be time from the 25 x 3, plus 1-2 seconds.
Odd rounds are free, even rounds are primary stroke NO FREE.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the meet next weekend. Have a great day!
Thursday, September 29, 2016
Wednesday, September 28, 2016
Thursday, September 29, 2016
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is swim/drill by 25's
1:00 rest
3 x 100 @ 1:45- 50 fist free drill, 50 choice drill in primary stroke NO FREE
2 x 150 @ :10 rest- 25 kick on back build to FAST, 100 drill/swim by 25's in primary stroke NO FREE
Everybody together...
1 x 400 as follows:
75 IM drill (odd 100's) or swim (even 100's), 25 kick FAST from a dive
1:00 rest, check HR.
20 x 75 in sets of 4 as follows:
1&2- kick on back (UDK!) desc 1-2 to something juicy @ 1:30
#3- BROKEN kick with boards: 3 x 25 @ :10 rest, all @ 2:30- get time
#4- 25 kick with boards, 25 kick on back, 25 swim in primary stroke NO FREE, can you be faster than time for #3? (also @ 1:30)
100 easy choice drill/skulling by 25's after 3rd round
Check HR
1:00 rest- check HR
1 x 900 swim free with shnorkels-150 cruise, 150 desc the 50's 1-3 to something smoking FAST; check times at 150 & 300's to keep track of your times
1:00 rest
Until 7:15, with fins, finish up with...
1 x 25 swim FAST @ :40- get time
1 x 50 swim FAST @ 1:20, get time
1 x 75 swim FAST @ 1:30- get time
1 x 25 easy choice drill @ :30
Change strokes after every second set.
100 easy drill before you get out. Do an excellent job in school today, get excited for the JPP Meet. Have a great day!
1:00 rest
3 x 100 @ 1:45- 50 fist free drill, 50 choice drill in primary stroke NO FREE
2 x 150 @ :10 rest- 25 kick on back build to FAST, 100 drill/swim by 25's in primary stroke NO FREE
Everybody together...
1 x 400 as follows:
75 IM drill (odd 100's) or swim (even 100's), 25 kick FAST from a dive
1:00 rest, check HR.
20 x 75 in sets of 4 as follows:
1&2- kick on back (UDK!) desc 1-2 to something juicy @ 1:30
#3- BROKEN kick with boards: 3 x 25 @ :10 rest, all @ 2:30- get time
#4- 25 kick with boards, 25 kick on back, 25 swim in primary stroke NO FREE, can you be faster than time for #3? (also @ 1:30)
100 easy choice drill/skulling by 25's after 3rd round
Check HR
1:00 rest- check HR
1 x 900 swim free with shnorkels-150 cruise, 150 desc the 50's 1-3 to something smoking FAST; check times at 150 & 300's to keep track of your times
1:00 rest
Until 7:15, with fins, finish up with...
1 x 25 swim FAST @ :40- get time
1 x 50 swim FAST @ 1:20, get time
1 x 75 swim FAST @ 1:30- get time
1 x 25 easy choice drill @ :30
Change strokes after every second set.
100 easy drill before you get out. Do an excellent job in school today, get excited for the JPP Meet. Have a great day!
Wednesday, September 28, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim by 25's
1:00 rest
3 x 100 @ 1:50- 50 ra2 la2 free drill, 50 choice drill in primary stroke NO FREE
2 x 150 @ :10 rest- 25 kick build to FAST, 50 drill/swim by 25's in primary stroke (2x through)
Everybody together:
1 x 400 as follows:
75 IM drill (odd 100's) or swim (even 100's), last 25 is kick FROM A DIVE, FAST
1:00 rest, check HR
20 x 75 kick in sets of 4 as follows:
1&2- kick on back descend 1-2 to something juicy @ 1:30 (1:40 if necessary)
#3- BROKEN 75 KICK: 3 x 25 kick with boards @ :10 rest- get time, all @ 2:30
#4- 25 kick FAST with boards, 25 kick FAST on back, 25 swim in primary stroke, NO FREE- can you be faster here than on Broken 75 kick??? (@ 1:30, but @ 1:40 if necessary)
No rest between sets, but check HR when you can; 100 easy skull/drill by 25's after 3rd round of 4 x 75.
Finish up with...
1 x 900 swim free with shnorkels, go 150 cruise, then 150 descend the 3 x 50 to something juicy!
1:00 rest, check HR, then get fins:
With fins,
24 x 25 in sets of 4 @ :45- "the usual"
100 easy choice drill before you get out. Do an excellent job with your HW tonight and be thinking about your goals for this SCY season. Have a great day!
1:00 rest
3 x 100 @ 1:50- 50 ra2 la2 free drill, 50 choice drill in primary stroke NO FREE
2 x 150 @ :10 rest- 25 kick build to FAST, 50 drill/swim by 25's in primary stroke (2x through)
Everybody together:
1 x 400 as follows:
75 IM drill (odd 100's) or swim (even 100's), last 25 is kick FROM A DIVE, FAST
1:00 rest, check HR
20 x 75 kick in sets of 4 as follows:
1&2- kick on back descend 1-2 to something juicy @ 1:30 (1:40 if necessary)
#3- BROKEN 75 KICK: 3 x 25 kick with boards @ :10 rest- get time, all @ 2:30
#4- 25 kick FAST with boards, 25 kick FAST on back, 25 swim in primary stroke, NO FREE- can you be faster here than on Broken 75 kick??? (@ 1:30, but @ 1:40 if necessary)
No rest between sets, but check HR when you can; 100 easy skull/drill by 25's after 3rd round of 4 x 75.
Finish up with...
1 x 900 swim free with shnorkels, go 150 cruise, then 150 descend the 3 x 50 to something juicy!
1:00 rest, check HR, then get fins:
With fins,
24 x 25 in sets of 4 @ :45- "the usual"
100 easy choice drill before you get out. Do an excellent job with your HW tonight and be thinking about your goals for this SCY season. Have a great day!
Tuesday, September 27, 2016
Wednesday, September 28, 2016
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim by 25's
1:00 rest
3 x 100 @ 1:50- 50 ra2 la2 free drill, 50 choice drill in primary stroke NO FREE
2 x 150 @ :10 rest- 25 kick build to FAST, 50 drill/swim by 25's in primary stroke (2x through)
Everybody together:
1 x 400 as follows:
75 IM drill (odd 100's) or swim (even 100's), last 25 is kick FROM A DIVE, FAST
1:00 rest, check HR
20 x 75 kick in sets of 4 as follows:
1&2- kick on back descend 1-2 to something juicy @ 1:30
#3- BROKEN 75 KICK: 3 x 25 kick with boards @ :10 rest- get time, all @ 2:30
#4- 25 kick FAST with boards, 25 kick FAST on back, 25 swim in primary stroke, NO FREE- can you be faster here than on Broken 75 kick??? (@ 1:30)
No rest between sets, but check HR when you can; 100 easy skull/drill by 25's after 3rd round of 4.
Junior Gold:
1 x 900 swim free with shnorkels, go 150 cruise, then 150 descend the 3 x 50 to something juicy!
1:00 rest, check HR, then get fins:
With fins,
24 x 25 in sets of 4 @ :45- "the usual"
Senior Silver:
Until 7:15 a.m., finish up with...
3 x 50 swim free br 3/5 by 25's @ :50
1 x 50 swim FAST in primary stroke @ 1:00
2 x 25 drill in primary stroke @ :10 rest (all @ 1:30)
3 x 50 swim free br 3/5 by 25's @ :40
1 x 50 swim FAST in primary stroke- get time & HR
1:00 rest after even rounds, check HR
100 easy choice drill before you get out. Do an excellent job in school today and be thinking about your goals for this SCY season. Have a great day!
1:00 rest
3 x 100 @ 1:50- 50 ra2 la2 free drill, 50 choice drill in primary stroke NO FREE
2 x 150 @ :10 rest- 25 kick build to FAST, 50 drill/swim by 25's in primary stroke (2x through)
Everybody together:
1 x 400 as follows:
75 IM drill (odd 100's) or swim (even 100's), last 25 is kick FROM A DIVE, FAST
1:00 rest, check HR
20 x 75 kick in sets of 4 as follows:
1&2- kick on back descend 1-2 to something juicy @ 1:30
#3- BROKEN 75 KICK: 3 x 25 kick with boards @ :10 rest- get time, all @ 2:30
#4- 25 kick FAST with boards, 25 kick FAST on back, 25 swim in primary stroke, NO FREE- can you be faster here than on Broken 75 kick??? (@ 1:30)
No rest between sets, but check HR when you can; 100 easy skull/drill by 25's after 3rd round of 4.
Junior Gold:
1 x 900 swim free with shnorkels, go 150 cruise, then 150 descend the 3 x 50 to something juicy!
1:00 rest, check HR, then get fins:
With fins,
24 x 25 in sets of 4 @ :45- "the usual"
Senior Silver:
Until 7:15 a.m., finish up with...
3 x 50 swim free br 3/5 by 25's @ :50
1 x 50 swim FAST in primary stroke @ 1:00
2 x 25 drill in primary stroke @ :10 rest (all @ 1:30)
3 x 50 swim free br 3/5 by 25's @ :40
1 x 50 swim FAST in primary stroke- get time & HR
1:00 rest after even rounds, check HR
100 easy choice drill before you get out. Do an excellent job in school today and be thinking about your goals for this SCY season. Have a great day!
Tuesday, September 27, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim, by 25's
1:00 rest
With fins, two sets of:
6 x 25 @ :35- breast pull with free kick
3 x 75 @ 1:30, 2 dolph kicks 1 pull breaststroke desc 1-3 to something juicy!
No rest between sets, check HR after 2nd set.
4 sets of:
3 x 25 breaststroke @ :40- odds are 15 FAST-10 drill; #2 is swim build to FAST
1 x 75 swim (50)/kick (on back) breaststroke @ 1:20
No rest between sets, check HR after 4th set.
LONG SWIM-
One time through...
150 kick as follows:
100 IM order by 25's with boards
50 kick free FAST on back
250 swim free br 3, 100 smooth & strong, last 150 descend the 50's 1-3 to what you can
100 kick IM order by 25's on back
50 kick FAST free with boards
350 swim free br 3- 200 smooth & strong, last 150 descend the 50's 1-3 to what you can
100 kick IM order by 25's with boards
50 kick FAST choice on back, NO FREE
250 swim free br 3- 100 smooth & strong, last 3 x 50 descend to what you can
100 kick IM order by 25's on back
50 kick choice FAST with boards
150 swim free br 3, desc the 50's 1-3 to all out FAST
Check HR
Until 6:00 p.m., finish up with...
4 x 75 kick free @ 1:25- 1&2 with boards, 3&4 on back
4 x 75 kick IM @ 1:25- 1&2 with boards, 3&4 on back
100 easy drill before you get out. Do an excellent job with your HW, and with drylands tonight. Have a great day!
1:00 rest
With fins, two sets of:
6 x 25 @ :35- breast pull with free kick
3 x 75 @ 1:30, 2 dolph kicks 1 pull breaststroke desc 1-3 to something juicy!
No rest between sets, check HR after 2nd set.
4 sets of:
3 x 25 breaststroke @ :40- odds are 15 FAST-10 drill; #2 is swim build to FAST
1 x 75 swim (50)/kick (on back) breaststroke @ 1:20
No rest between sets, check HR after 4th set.
LONG SWIM-
One time through...
150 kick as follows:
100 IM order by 25's with boards
50 kick free FAST on back
250 swim free br 3, 100 smooth & strong, last 150 descend the 50's 1-3 to what you can
100 kick IM order by 25's on back
50 kick FAST free with boards
350 swim free br 3- 200 smooth & strong, last 150 descend the 50's 1-3 to what you can
100 kick IM order by 25's with boards
50 kick FAST choice on back, NO FREE
250 swim free br 3- 100 smooth & strong, last 3 x 50 descend to what you can
100 kick IM order by 25's on back
50 kick choice FAST with boards
150 swim free br 3, desc the 50's 1-3 to all out FAST
Check HR
Until 6:00 p.m., finish up with...
4 x 75 kick free @ 1:25- 1&2 with boards, 3&4 on back
4 x 75 kick IM @ 1:25- 1&2 with boards, 3&4 on back
100 easy drill before you get out. Do an excellent job with your HW, and with drylands tonight. Have a great day!
Monday, September 26, 2016
Tuesday, September 27, 2016
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim, by 25's
1:00 rest
Have fins ready...
4 x 50 fist free drill @ 1:00
4 x 50 @ 1:00- 2 kicks 1 pull breaststroke @ 1:00
Put fins on for two sets of:
6 x 25 @ :35- breast pull with free kick
3 x 75 @ 1:30, 2 dolph kicks 1 pull breaststroke desc 1-3 to something juicy!
No rest between sets, check HR after 2nd set.
4 sets of:
3 x 25 breaststroke @ :35- odds are 15 FAST-10 drill; #2 is swim build to FAST
1 x 75 swim (50)/kick (on back) breaststroke @ 1:15
No rest between sets, check HR after 4th set.
LONG SWIM-
One time through...
150 swim free br 3, desc the 50's 1-3 to what you can
100 kick IM order by 25's with boards
50 kick free FAST on back
250 swim free br 3, 100 smooth & strong, last 150 descend the 50's 1-3 to what you can
100 kick IM order by 25's on back
50 kick FAST free with boards
350 swim free br 3- 200 smooth & strong, last 150 descend the 50's 1-3 to what you can
100 kick IM order by 25's with boards
50 kick FAST choice on back, NO FREE
250 swim free br 3- 100 smooth & strong, last 3 x 50 descend to what you can
100 kick IM order by 25's on back
50 kick choice FAST with boards
150 swim free br 3, desc the 50's 1-3 to all out FAST
100 kick IM order by 25's with boards
50 kick all out FAST on back
Check HR
Until 7:15 a.m., finish up with...
4 x 75 kick free @ 1:20- odds with boards, evens on back
4 x 75 kick IM @ 1:20- odds with boards, evens on back
100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Have a great day!
1:00 rest
Have fins ready...
4 x 50 fist free drill @ 1:00
4 x 50 @ 1:00- 2 kicks 1 pull breaststroke @ 1:00
Put fins on for two sets of:
6 x 25 @ :35- breast pull with free kick
3 x 75 @ 1:30, 2 dolph kicks 1 pull breaststroke desc 1-3 to something juicy!
No rest between sets, check HR after 2nd set.
4 sets of:
3 x 25 breaststroke @ :35- odds are 15 FAST-10 drill; #2 is swim build to FAST
1 x 75 swim (50)/kick (on back) breaststroke @ 1:15
No rest between sets, check HR after 4th set.
LONG SWIM-
One time through...
150 swim free br 3, desc the 50's 1-3 to what you can
100 kick IM order by 25's with boards
50 kick free FAST on back
250 swim free br 3, 100 smooth & strong, last 150 descend the 50's 1-3 to what you can
100 kick IM order by 25's on back
50 kick FAST free with boards
350 swim free br 3- 200 smooth & strong, last 150 descend the 50's 1-3 to what you can
100 kick IM order by 25's with boards
50 kick FAST choice on back, NO FREE
250 swim free br 3- 100 smooth & strong, last 3 x 50 descend to what you can
100 kick IM order by 25's on back
50 kick choice FAST with boards
150 swim free br 3, desc the 50's 1-3 to all out FAST
100 kick IM order by 25's with boards
50 kick all out FAST on back
Check HR
Until 7:15 a.m., finish up with...
4 x 75 kick free @ 1:20- odds with boards, evens on back
4 x 75 kick IM @ 1:20- odds with boards, evens on back
100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Have a great day!
Monday, September 26, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill/kick on back by 50's
1:00 rest
3 x 150 @ :10 rest as follows:
75- drill/swim/drill by 25's breaststroke
50 ra2 la2 free drill
25 choice kick on back, FAST (focus on the UDK off the wall!)
Quick talk about breaststroke
Everybody together...
4 x 50 swim free/breast by 25's @ :55
4 x 50 swim/kick breaststroke by 25's @ :55
4 x 50 swim breast/free by 25's @ :50
1:00 rest, check HR
16 x 100 as follows:
1- swim free 3/5 by 50's @ 1:30
2- swim 75 free br 3, last 25 swim FAST in primary stroke from a dive @ 1:40
3- swim 75 IM, last 25 kick FAST on back FROM A DIVE @ 1:50
4- 75 kick on back (UDK!), 25 swim FAST in primary stroke FROM A DIVE @ 2:00
No rest between sets of 4, check HR after #16
With shnorkels, until 6 p.m.:
6 x 50 swim free- @ :55, 1 @ :45
6 x 50 swim free, 2 @ :50, 1 @ :40
1 x 150 swim FAST free
1:00 rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the JPP Meet. Have a great day!
1:00 rest
3 x 150 @ :10 rest as follows:
75- drill/swim/drill by 25's breaststroke
50 ra2 la2 free drill
25 choice kick on back, FAST (focus on the UDK off the wall!)
Quick talk about breaststroke
Everybody together...
4 x 50 swim free/breast by 25's @ :55
4 x 50 swim/kick breaststroke by 25's @ :55
4 x 50 swim breast/free by 25's @ :50
1:00 rest, check HR
16 x 100 as follows:
1- swim free 3/5 by 50's @ 1:30
2- swim 75 free br 3, last 25 swim FAST in primary stroke from a dive @ 1:40
3- swim 75 IM, last 25 kick FAST on back FROM A DIVE @ 1:50
4- 75 kick on back (UDK!), 25 swim FAST in primary stroke FROM A DIVE @ 2:00
No rest between sets of 4, check HR after #16
With shnorkels, until 6 p.m.:
6 x 50 swim free- @ :55, 1 @ :45
6 x 50 swim free, 2 @ :50, 1 @ :40
1 x 150 swim FAST free
1:00 rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the JPP Meet. Have a great day!
Sunday, September 25, 2016
Monday, September 26, 2016
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill/kick on back by 50's
1:00 rest
3 x 150 @ :10 rest as follows:
75- drill/swim/drill by 25's breaststroke
50 ra2 la2 free drill
25 choice kick on back, FAST (focus on the UDK off the wall!)
Quick talk about breaststroke
Everybody together...
4 x 50 swim free/breast by 25's @ :55
4 x 50 swim/kick breaststroke by 25's @ :55
4 x 50 swim breast/free by 25's @ :50
1:00 rest, check HR
16 x 100 as follows:
1- swim free 3/5 by 50's @ 1:20
2- swim 75 free br 3, last 25 swim FAST in primary stroke from a dive @ 1:30
3- swim 75 IM, last 25 kick FAST on back FROM A DIVE @ 1:40
4- 75 kick on back (UDK!), 25 swim FAST in primary stroke FROM A DIVE @ 1:50
No rest between sets of 4, check HR after #16
Senior Silver, with fins, 6 sets of:
6 x 25 @ :40- odds 15 yards swim FAST, 10 yards drill; evens- swim all out FAST; except #6 is all drill- figure out average time for even 25's FAST
1 x 100 swim all out FAST for time @ 2:00- how close can you come to your 25's average above (times 2?)??
:30 rest between sets, check HR
Junior Gold, with shnorkels:
6 x 50 swim free- @ :55, 1 @ :45
6 x 50 swim free, 2 @ :45, 1 @ :40
1 x 250 swim FAST free
1:00 rest between sets.
100 easy drill before you get out. Do an excellent job in school today & get excited for the JPP Meet. Have a great day!
1:00 rest
3 x 150 @ :10 rest as follows:
75- drill/swim/drill by 25's breaststroke
50 ra2 la2 free drill
25 choice kick on back, FAST (focus on the UDK off the wall!)
Quick talk about breaststroke
Everybody together...
4 x 50 swim free/breast by 25's @ :55
4 x 50 swim/kick breaststroke by 25's @ :55
4 x 50 swim breast/free by 25's @ :50
1:00 rest, check HR
16 x 100 as follows:
1- swim free 3/5 by 50's @ 1:20
2- swim 75 free br 3, last 25 swim FAST in primary stroke from a dive @ 1:30
3- swim 75 IM, last 25 kick FAST on back FROM A DIVE @ 1:40
4- 75 kick on back (UDK!), 25 swim FAST in primary stroke FROM A DIVE @ 1:50
No rest between sets of 4, check HR after #16
Senior Silver, with fins, 6 sets of:
6 x 25 @ :40- odds 15 yards swim FAST, 10 yards drill; evens- swim all out FAST; except #6 is all drill- figure out average time for even 25's FAST
1 x 100 swim all out FAST for time @ 2:00- how close can you come to your 25's average above (times 2?)??
:30 rest between sets, check HR
Junior Gold, with shnorkels:
6 x 50 swim free- @ :55, 1 @ :45
6 x 50 swim free, 2 @ :45, 1 @ :40
1 x 250 swim FAST free
1:00 rest between sets.
100 easy drill before you get out. Do an excellent job in school today & get excited for the JPP Meet. Have a great day!
Sunday, September 25, 2016- Junior Gold at Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
16 x 50 as follows:
1&2- drill/swim by 25's @ 1:00
3&4- go swim/kick by 25's- same stroke as 50's drill above- @ :55
Go free in odd rounds of 4, primary stroke in 2nd set (NO FREE) and 4th best stroke in 4th set (NO FREE)
1 x 300- 50 kick on back (UDK!) neg split, 25 swim build to FAST- change up the 25 swim
1:00 rest, check HR
4 sets of:
2 x 150 swim free br 3/5/3 by 50's @ 2:00 (Lanes 1 & 2 go @ 2:10)
1 x 175 swim free br 3 @ 2:00 (Lanes 1 & 2 go @ 2:10)
1 x 75 swim IM @ 1:00- even rounds go swim in primary stroke NO FREE @ 1:00 (Lanes 1 & 2 go @ 1:10)
Check HR after 1st & 3rd set (take :30 rest to do so)
Until 7:30, finish up with...
8 x 25 as follows:
1-4, odds are drill @ :40, evens are swim FAST @ :20
5-8, kick with boards- odds are 1/2 FAST breaststroke, 1/2 easy choice @ :45; evens are FAST @ :25
Change strokes after each round of 8.
Do an excellent job with your HW tonight, make sure you're prepared for the week ahead at school. Have a great day!
1:00 rest
16 x 50 as follows:
1&2- drill/swim by 25's @ 1:00
3&4- go swim/kick by 25's- same stroke as 50's drill above- @ :55
Go free in odd rounds of 4, primary stroke in 2nd set (NO FREE) and 4th best stroke in 4th set (NO FREE)
1 x 300- 50 kick on back (UDK!) neg split, 25 swim build to FAST- change up the 25 swim
1:00 rest, check HR
4 sets of:
2 x 150 swim free br 3/5/3 by 50's @ 2:00 (Lanes 1 & 2 go @ 2:10)
1 x 175 swim free br 3 @ 2:00 (Lanes 1 & 2 go @ 2:10)
1 x 75 swim IM @ 1:00- even rounds go swim in primary stroke NO FREE @ 1:00 (Lanes 1 & 2 go @ 1:10)
Check HR after 1st & 3rd set (take :30 rest to do so)
Until 7:30, finish up with...
8 x 25 as follows:
1-4, odds are drill @ :40, evens are swim FAST @ :20
5-8, kick with boards- odds are 1/2 FAST breaststroke, 1/2 easy choice @ :45; evens are FAST @ :25
Change strokes after each round of 8.
Do an excellent job with your HW tonight, make sure you're prepared for the week ahead at school. Have a great day!
Saturday, September 24, 2016
Sunday Morning, September 25, 2016- Senior Silver @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill-drill-kick by 25's
1:00 rest
Great job racing at the Intrasquad Meet yesterday! Start thinking about some goals for yourselves for the end of SCY season. We'll talk about them in the next couple of weeks.
2 sets of:
4 x 100 @ 1:50- 50 drill in primary stroke (NO FREE), 50 kick neg split on back (UDK!)
8 x 25 @ :40 swim in primary stroke (same stroke as 100's above)
odds are swim 15 yards FAST, 10 yards drill
evens are swim build to FAST
3 x 150* swim free with shnorkels @ :15 rest, descend 1-3 to what you can, go @ :10 rest in 2nd set
*Keep track of what you go on the 3rd 150 in each set so you can tell me tomorrow morning.
Check HR after each set, then take 1:00 rest before starting next set.
15 x 100 kick in 5 sets of 3, focus on UDK throughout:
1- 50 kick choice on back (UDK!), 50 breast kick with boards easy/FAST by 25's @ 1:45
2- IM kick FAST by 25's with boards, :10 rest at each 25- get time, all @ 2:30
1 x 100 kick FAST free on back (UDK!) @ 1:45
No rest between sets, except go 1 x 100 easy drill choice after 2nd & 4th sets of 3 x 100, then check HR.
After last 100 kick, check HR then get right into...
1 x 200- choice skulling, choice drill by 25's
1:00 rest, check HR.
Until 8:30 a.m., finish up with...
4 x 50 swim back/breast by 25's @ :55 (@ :50 in even sets)
1 x 100 swim/kick by 50's in your 4th best stroke, NO FREE, @ 1:45
No rest between sets.
100 easy drill before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!
1:00 rest
Great job racing at the Intrasquad Meet yesterday! Start thinking about some goals for yourselves for the end of SCY season. We'll talk about them in the next couple of weeks.
2 sets of:
4 x 100 @ 1:50- 50 drill in primary stroke (NO FREE), 50 kick neg split on back (UDK!)
8 x 25 @ :40 swim in primary stroke (same stroke as 100's above)
odds are swim 15 yards FAST, 10 yards drill
evens are swim build to FAST
3 x 150* swim free with shnorkels @ :15 rest, descend 1-3 to what you can, go @ :10 rest in 2nd set
*Keep track of what you go on the 3rd 150 in each set so you can tell me tomorrow morning.
Check HR after each set, then take 1:00 rest before starting next set.
15 x 100 kick in 5 sets of 3, focus on UDK throughout:
1- 50 kick choice on back (UDK!), 50 breast kick with boards easy/FAST by 25's @ 1:45
2- IM kick FAST by 25's with boards, :10 rest at each 25- get time, all @ 2:30
1 x 100 kick FAST free on back (UDK!) @ 1:45
No rest between sets, except go 1 x 100 easy drill choice after 2nd & 4th sets of 3 x 100, then check HR.
After last 100 kick, check HR then get right into...
1 x 200- choice skulling, choice drill by 25's
1:00 rest, check HR.
Until 8:30 a.m., finish up with...
4 x 50 swim back/breast by 25's @ :55 (@ :50 in even sets)
1 x 100 swim/kick by 50's in your 4th best stroke, NO FREE, @ 1:45
No rest between sets.
100 easy drill before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!
Thursday, September 22, 2016
Thursday, September 22, 2016- PM Junior Gold
1 x 600- 300swim freestyle, 300 reverse
IM- each 100 is skulling, drill/drill/kick by 25's
1:00 rest
6 x 100 @ 1:45 in sets of 3:
1-2, 50 ra2 la2 free drill, 50 kick on back- half FAST UDK, half breast kick on back
3-4, 6 kicks & switch back drill, swim back build to FAST by 25's
5-6, 25 fly pull with free kick, then 75 drill/swim/drill breaststroke by 25's- choice drill, build swim
4 x 125 @ 2:15- 100 swim IM, then 25 kick FAST free on back- focus on UDK's off the wall, EXCEPT:
#2- 75 swim IM, 50 kick FAST
#3- 50 swim IM, 75 kick FAST
#4- 25 swim fly, 100 kick FAST
1:00 rest, check HR
18 x 75 as follows (3 sets of 6):
1-2, kick on back- crank it up on #2
1:00 rest
6 x 100 @ 1:45 in sets of 3:
1-2, 50 ra2 la2 free drill, 50 kick on back- half FAST UDK, half breast kick on back
3-4, 6 kicks & switch back drill, swim back build to FAST by 25's
5-6, 25 fly pull with free kick, then 75 drill/swim/drill breaststroke by 25's- choice drill, build swim
4 x 125 @ 2:15- 100 swim IM, then 25 kick FAST free on back- focus on UDK's off the wall, EXCEPT:
#2- 75 swim IM, 50 kick FAST
#3- 50 swim IM, 75 kick FAST
#4- 25 swim fly, 100 kick FAST
1:00 rest, check HR
18 x 75 as follows (3 sets of 6):
1-2, kick on back- crank it up on #2
#3- kick with boards, FAST
Here's how it will go:
1-2, kick on back desc 1-2 @ 1:25
#3- kick FAST with boards @ 1:25
4-5, kick on back desc 1-2 to FAST @ 1:40
#6- kick FAST with boards, 3 x 25 @ :10 rest, all @ 2:00
Check HR after each set of 6
Finish up with...
3 x 300 swim free desc 1-3's @ 5:30, #'s 3 & 6 should be smoking FAST
400 with shnorkels, 25 skulling, 75 swim/drill/swim free by 25's
Check HR
Here's how it will go:
1-2, kick on back desc 1-2 @ 1:25
#3- kick FAST with boards @ 1:25
4-5, kick on back desc 1-2 to FAST @ 1:40
#6- kick FAST with boards, 3 x 25 @ :10 rest, all @ 2:00
Check HR after each set of 6
Finish up with...
3 x 300 swim free desc 1-3's @ 5:30, #'s 3 & 6 should be smoking FAST
400 with shnorkels, 25 skulling, 75 swim/drill/swim free by 25's
Check HR
1 x 100 easy drill before you get out. Do an excellent job with your HW tonight, get excited to race this weekend. Have a great day!
Wednesday, September 21, 2016
Thursday, September 22, 2016
1 x 600- 300swim freestyle, 300 reverse IM- each 100 is skulling, drill/drill/kick by 25's
1:00 rest
9 x 100 @ 1:45 in sets of 3:
1- 50 ra2 la2 free drill, 50 kick on back- half FAST UDK, half breast kick on back
2- 6 kicks & switch back drill, swim back build to FAST by 25's
3- 25 fly pull with free kick, then 75 drill/swim/drill breaststroke by 25's- choice drill, build swim
4 x 125 @ 2:15- 100 swim IM, then 25 kick FAST free on back- focus on UDK's off the wall, EXCEPT:
#2- 75 swim IM, 50 kick FAST
#3- 50 swim IM, 75 kick FAST
#4- 25 swim fly, 100 kick FAST
1:00 rest, check HR
24 x 75 as follows (3 sets of 8):
1-3, kick
#4- swim IM
Here's how it will go:
1-2, kick on back desc 1-2 @ 1:30
#3- kick FAST with boards @ 1:20
#4- swim IM @ 1:10
1- kick on back @ 1:40
2- kick FAST with boards, :10 rest at the 25, all @ 1:40
3- kick FAST on back, can you be faster than the Broken 75 kick on #2?, @ 1:20
4- swim IM @ 1:10
Check HR after each set of 8
Finish up with...
6 x 300 swim free desc 1-3's @ 5:00, #'s 3 & 6 should be smoking FAST
400 with shnorkels, 25 skulling, 75 swim/drill/swim free by 25's
Check HR
1 x 100 easy drill before you get out. Do an excellent job in school today, get excited to race this weekend. Have a great day!
1:00 rest
9 x 100 @ 1:45 in sets of 3:
1- 50 ra2 la2 free drill, 50 kick on back- half FAST UDK, half breast kick on back
2- 6 kicks & switch back drill, swim back build to FAST by 25's
3- 25 fly pull with free kick, then 75 drill/swim/drill breaststroke by 25's- choice drill, build swim
4 x 125 @ 2:15- 100 swim IM, then 25 kick FAST free on back- focus on UDK's off the wall, EXCEPT:
#2- 75 swim IM, 50 kick FAST
#3- 50 swim IM, 75 kick FAST
#4- 25 swim fly, 100 kick FAST
1:00 rest, check HR
24 x 75 as follows (3 sets of 8):
1-3, kick
#4- swim IM
Here's how it will go:
1-2, kick on back desc 1-2 @ 1:30
#3- kick FAST with boards @ 1:20
#4- swim IM @ 1:10
1- kick on back @ 1:40
2- kick FAST with boards, :10 rest at the 25, all @ 1:40
3- kick FAST on back, can you be faster than the Broken 75 kick on #2?, @ 1:20
4- swim IM @ 1:10
Check HR after each set of 8
Finish up with...
6 x 300 swim free desc 1-3's @ 5:00, #'s 3 & 6 should be smoking FAST
400 with shnorkels, 25 skulling, 75 swim/drill/swim free by 25's
Check HR
1 x 100 easy drill before you get out. Do an excellent job in school today, get excited to race this weekend. Have a great day!
Wednesday, September 21, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/swim/drill by 25's
1:00 rest
2 sets of:
2 x 125 @ 2:30- 50 catchup free drill, then 75 drill/kick/drill in primary stroke NO FREE
4 x 25 swim 15 yards FAST, 10 yards drill in primary stroke @ :35, NO FREE
1 x 200- swim/kick by 100's in primary stroke- get time, descend 1-2
1:00 rest between sets, check HR.
6 sets of (@ 2:40 if needed):
1 x 100 kick- 4 x 25 kick FAST with boards @ :10 rest, @ 2:30
1 x 100 kick- 2 x 25 kick FAST with boards @ :10 rest, 50 kick FAST on back (UDK!), @ 2:30
1 x 100 kick- 1 x 25 kick FAST with boards, 75 kick FAST on back (UDK!) @ 2:30
1 x 50 easy drill/kick by 25's- get boards at far end, @ 2:00
After 3rd set, go 1 x 100 drill/skull by 25's
1:00 rest
If there is time, finish up with:
75's @ 1:25-
#1- swim IM, NO FREE
#2- swim IM, NO FLY
#3- kick on back, UDK to halfway off each wall
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited to race this weekend. Have a great day!
1:00 rest
2 sets of:
2 x 125 @ 2:30- 50 catchup free drill, then 75 drill/kick/drill in primary stroke NO FREE
4 x 25 swim 15 yards FAST, 10 yards drill in primary stroke @ :35, NO FREE
1 x 200- swim/kick by 100's in primary stroke- get time, descend 1-2
1:00 rest between sets, check HR.
6 sets of (@ 2:40 if needed):
1 x 100 kick- 4 x 25 kick FAST with boards @ :10 rest, @ 2:30
1 x 100 kick- 2 x 25 kick FAST with boards @ :10 rest, 50 kick FAST on back (UDK!), @ 2:30
1 x 100 kick- 1 x 25 kick FAST with boards, 75 kick FAST on back (UDK!) @ 2:30
1 x 50 easy drill/kick by 25's- get boards at far end, @ 2:00
After 3rd set, go 1 x 100 drill/skull by 25's
1:00 rest
If there is time, finish up with:
75's @ 1:25-
#1- swim IM, NO FREE
#2- swim IM, NO FLY
#3- kick on back, UDK to halfway off each wall
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited to race this weekend. Have a great day!
Tuesday, September 20, 2016
Wednesday, September 21, 2016
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/swim/drill by 25's
1:00 rest
3 sets of:
2 x 125 @ 2:30- 50 catchup free drill, then 75 drill/kick/drill in primary stroke NO FREE
4 x 25 swim 15 yards FAST, 10 yards drill in primary stroke @ :35, NO FREE
1 x 200- swim/kick by 100's in primary stroke- get time, descend 1-3
1:00 rest between sets, check HR.
6 sets of:
1 x 100 kick- 4 x 25 kick FAST with boards @ :10 rest, @ 2:30
1 x 100 kick- 2 x 25 kick FAST with boards @ :10 rest, 50 kick FAST on back (UDK!), @ 2:30
1 x 100 kick- 1 x 25 kick FAST with boards, 75 kick FAST on back (UDK!) @ 2:30
1 x 50 easy drill/kick by 25's- get boards at far end, @ 2:00
After 6th set, go 1 x 200 drill/skull by 25's
1:00 rest
Until 7:15 a.m., finish up with:
75's @ 1:20-
#1- swim IM, NO FREE
#2- swim IM, NO FLY
#3- kick on back, UDK to halfway off each wall
100 easy drill before you get out. Do an excellent job in school today, get excited for workout tomorrow night at Claude Moore. Have a great day!
1:00 rest
3 sets of:
2 x 125 @ 2:30- 50 catchup free drill, then 75 drill/kick/drill in primary stroke NO FREE
4 x 25 swim 15 yards FAST, 10 yards drill in primary stroke @ :35, NO FREE
1 x 200- swim/kick by 100's in primary stroke- get time, descend 1-3
1:00 rest between sets, check HR.
6 sets of:
1 x 100 kick- 4 x 25 kick FAST with boards @ :10 rest, @ 2:30
1 x 100 kick- 2 x 25 kick FAST with boards @ :10 rest, 50 kick FAST on back (UDK!), @ 2:30
1 x 100 kick- 1 x 25 kick FAST with boards, 75 kick FAST on back (UDK!) @ 2:30
1 x 50 easy drill/kick by 25's- get boards at far end, @ 2:00
After 6th set, go 1 x 200 drill/skull by 25's
1:00 rest
Until 7:15 a.m., finish up with:
75's @ 1:20-
#1- swim IM, NO FREE
#2- swim IM, NO FLY
#3- kick on back, UDK to halfway off each wall
100 easy drill before you get out. Do an excellent job in school today, get excited for workout tomorrow night at Claude Moore. Have a great day!
Tuesday, September 20, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/skulling by 25's
1:00 rest
4 x 50 fist free drill (no "claw," fingers hide your thumbs) @ 1:00
4 x 100 @ 1:50
odds- 50 catchup free drill, 50 2 kicks 1 pull breast drill;
evens- kick, 50 free on back (UDK!), 50 breast with boards:
4 x 100 @ 1:50 as follows:
odds- 25 swim breaststroke build to FAST, 75 kick on back (UDK!) desc the 25's 1-3
evens- 75 kick FAST on back (UDK!), 25 swim breaststroke FAST
:30 rest, check HR; then, everybody together
6 x 100 swim free br 3/5 by 50's
odds- 3rd 25 is kick free on back @ 1:35; Lane 2 @ 1:45
evens- swim free @ 1:20 (Lane 2 @ 1:30)
1:00 rest, check HR immediately & OML
LONG SWIM-
2 times through, 2nd time faster than 1st:
50 kick fly on back (UDK!), 150 swim backstroke, 50 swim breaststroke, 50 swim free br 3/5
50 kick fly with boards, 100 swim backstroke, 100 swim breaststroke, 50 swim free br 3/7
50 kick fly on back (UDK!), 50 swim backstroke, 150 swim breaststroke, 50 swim free br 3/9
Check HR after 2nd set, then 1:00 rest
If there is time, until 6:00 p.m., finish up with...
"Out & backs" @ :45- swim out to midpool, forward somersault, kick back to the wall- all FAST
1-4 are free, 5-8 are NO FREE (all the same stroke for 5-8).
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands, too. Have a great day!
1:00 rest
4 x 50 fist free drill (no "claw," fingers hide your thumbs) @ 1:00
4 x 100 @ 1:50
odds- 50 catchup free drill, 50 2 kicks 1 pull breast drill;
evens- kick, 50 free on back (UDK!), 50 breast with boards:
4 x 100 @ 1:50 as follows:
odds- 25 swim breaststroke build to FAST, 75 kick on back (UDK!) desc the 25's 1-3
evens- 75 kick FAST on back (UDK!), 25 swim breaststroke FAST
:30 rest, check HR; then, everybody together
6 x 100 swim free br 3/5 by 50's
odds- 3rd 25 is kick free on back @ 1:35; Lane 2 @ 1:45
evens- swim free @ 1:20 (Lane 2 @ 1:30)
1:00 rest, check HR immediately & OML
LONG SWIM-
2 times through, 2nd time faster than 1st:
50 kick fly on back (UDK!), 150 swim backstroke, 50 swim breaststroke, 50 swim free br 3/5
50 kick fly with boards, 100 swim backstroke, 100 swim breaststroke, 50 swim free br 3/7
50 kick fly on back (UDK!), 50 swim backstroke, 150 swim breaststroke, 50 swim free br 3/9
Check HR after 2nd set, then 1:00 rest
If there is time, until 6:00 p.m., finish up with...
"Out & backs" @ :45- swim out to midpool, forward somersault, kick back to the wall- all FAST
1-4 are free, 5-8 are NO FREE (all the same stroke for 5-8).
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands, too. Have a great day!
Monday, September 19, 2016
Tuesday, September 20, 2016
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/skulling by 25's
1:00 rest
4 x 50 fist free drill (no "claw," fingers hide your thumbs) @ 1:00
6 x 100-
odds @ 1:50- 50 catchup free drill, 50 2 kicks 1 pull breast drill;
evens- kick, 50 free on back (UDK!), 50 breast with boards:
#2- @ 1:50
#4 @ 1:40
#3 @ 1:30
6 x 100 as follows:
odds- 25 swim breaststroke build to FAST, 75 kick on back (UDK!) desc the 25's 1-3 @ 1:50
evens- 75 kick FAST on back (UDK!), 25 swim breaststroke FAST from a dive @ 1:40
:30 rest, check HR
6 x 100 swim free br 3/5 by 50's
odds- 3rd 25 is kick free on back @ 1:25; Lane 2 @ 1:35
evens- swim free @ 1:10 (Lane 2 @ 1:20)
1:00 rest, check HR immediately & OML
LONG SWIM-
2 times through, 2nd time faster than 1st:
50 kick fly on back (UDK!), 150 swim backstroke, 50 swim breaststroke, 50 swim free br 3/5
50 kick fly with boards, 100 swim backstroke, 100 swim breaststroke, 50 swim free br 3/7
50 kick fly on back (UDK!), 50 swim backstroke, 150 swim breaststroke, 50 swim free br 3/9
Check HR after 2nd set, then 1:00 rest
Until 7:15 a.m., finish up with:
1 x 100 kick- 4 x 25 kick FAST with boards @ :10 rest, @ 2:30
1 x 100 kick- 2 x 25 kick FAST with boards @ :10 rest, 50 kick FAST on back (UDK!), @ 2:30
1 x 100 kick- 1 x 25 kick FAST with boards, 75 kick FAST on back (UDK!) @ 2:30
1 x 50 easy drill/kick by 25's- get boards at far end, @ 2:00
100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Have a great day!
1:00 rest
4 x 50 fist free drill (no "claw," fingers hide your thumbs) @ 1:00
6 x 100-
odds @ 1:50- 50 catchup free drill, 50 2 kicks 1 pull breast drill;
evens- kick, 50 free on back (UDK!), 50 breast with boards:
#2- @ 1:50
#4 @ 1:40
#3 @ 1:30
6 x 100 as follows:
odds- 25 swim breaststroke build to FAST, 75 kick on back (UDK!) desc the 25's 1-3 @ 1:50
evens- 75 kick FAST on back (UDK!), 25 swim breaststroke FAST from a dive @ 1:40
:30 rest, check HR
6 x 100 swim free br 3/5 by 50's
odds- 3rd 25 is kick free on back @ 1:25; Lane 2 @ 1:35
evens- swim free @ 1:10 (Lane 2 @ 1:20)
1:00 rest, check HR immediately & OML
LONG SWIM-
2 times through, 2nd time faster than 1st:
50 kick fly on back (UDK!), 150 swim backstroke, 50 swim breaststroke, 50 swim free br 3/5
50 kick fly with boards, 100 swim backstroke, 100 swim breaststroke, 50 swim free br 3/7
50 kick fly on back (UDK!), 50 swim backstroke, 150 swim breaststroke, 50 swim free br 3/9
Check HR after 2nd set, then 1:00 rest
Until 7:15 a.m., finish up with:
1 x 100 kick- 4 x 25 kick FAST with boards @ :10 rest, @ 2:30
1 x 100 kick- 2 x 25 kick FAST with boards @ :10 rest, 50 kick FAST on back (UDK!), @ 2:30
1 x 100 kick- 1 x 25 kick FAST with boards, 75 kick FAST on back (UDK!) @ 2:30
1 x 50 easy drill/kick by 25's- get boards at far end, @ 2:00
100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Have a great day!
Monday, September 19, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by
50's, focus on UDK
1:00 rest
4 sets of:
1 x 75 @ 1:30- 25 ra2 la2 free drill, 25 kick free (UDK!) build to FAST, 25 choice drill in 4th best stroke, NO FREE
1 x 25 @ :35- swim build to FAST in 4th best stroke, NO FREE
No rest between sets, check HR after 3rd set.
2 rounds of:
1 x 50 swim 4th best stroke/free by 25's @ :55
1 x 50 swim free br 3/5 by 25's @ :45
1 x 75 swim/kick/swim by 25's- the swim is 4th best stroke @ 1:30
1 x 75 kick/swim/kick by 25's @ 1:30- 4th best stroke on the swim
No rest between sets, check HR after 4th set.
18 x 100 @ 2:15 kick on back as follows:
1- 75 moderate kick choice on back (UDK!), last 25 from a dive, UDK as far as you can
2- 75 kick FAST on back (UDK!), last 25 choice easy drill
3- all kick on back FAST for time
1:00 rest
4 sets of:
1 x 75 @ 1:30- 25 ra2 la2 free drill, 25 kick free (UDK!) build to FAST, 25 choice drill in 4th best stroke, NO FREE
1 x 25 @ :35- swim build to FAST in 4th best stroke, NO FREE
No rest between sets, check HR after 3rd set.
2 rounds of:
1 x 50 swim 4th best stroke/free by 25's @ :55
1 x 50 swim free br 3/5 by 25's @ :45
1 x 75 swim/kick/swim by 25's- the swim is 4th best stroke @ 1:30
1 x 75 kick/swim/kick by 25's @ 1:30- 4th best stroke on the swim
No rest between sets, check HR after 4th set.
18 x 100 @ 2:15 kick on back as follows:
1- 75 moderate kick choice on back (UDK!), last 25 from a dive, UDK as far as you can
2- 75 kick FAST on back (UDK!), last 25 choice easy drill
3- all kick on back FAST for time
Until 6:00 p.m., go through the following:
1 x 100- 25 kick on back build to FAST, 25 choice skulling, 25 drill choice, 25 swim from a dive build to FAST- same stroke as the previous 25 drill @ 2:30
6 x 25 kick with boards- odds are 1/2 FAST 1/2 moderate on :45, evens are all FAST @ :25
1 x 100- 25 kick on back build to FAST, 25 choice skulling, 25 drill choice, 25 swim from a dive build to FAST- same stroke as the previous 25 drill @ 2:30
6 x 25 kick with boards- odds are 1/2 FAST 1/2 moderate on :45, evens are all FAST @ :25
100 easy drill before you get out. Do an excellent job in school today & thank your parents for getting you to workout this afternoon. Have a great day!
Sunday, September 18, 2016
Monday, September 19, 2016
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's, focus on UDK
1:00 rest
4 sets of:
1 x 75 @ 1:20- 25 ra2 la2 free drill, 25 kick free (UDK!) build to FAST, 25 choice drill in 4th best stroke, NO FREE
1 x 25 @ :35- swim build to FAST in 4th best stroke, NO FREE
No rest between sets, check HR after 4th set.
4 rounds of:
2 x 50 swim 4th best stroke/free by 25's @ :55
2 x 50 swim free br 3/5 by 25's @ :45
1 x 75 swim/kick/swim by 25's- the swim is 4th best stroke @ 1:30
1 x 75 kick/swim/kick by 25's @ 1:30- same stroke on the swim
No rest between sets, check HR after 4th set.
Junior Gold-
18 x 100 @ 2:00 kick on back as follows:
1- 75 moderate kick choice on back (UDK!), last 25 from a dive, UDK as far as you can
2- 75 kick FAST on back (UDK!), last 25 choice easy drill
3- all kick on back FAST for time
Senior Silver-
With shnorkels, 1 x 900 as follows:
150 swim freestyle, desc the 3 x 50's 1-3 to what you can, should be at least 90% effort on 3rd 50
100 kick with boards- WITH SHNORKEL, 50 breast, 50 free- each 50 is moderate/FAST by 25's
1:00 rest, check HR
9 x 100 swim/kick by 50's @ 1:45, descend 1-3's (free, primary stroke NO FREE, 4th best stroke NO FREE- by 3's)
Until 7:15, go through the following:
1 x 100- 25 kick on back build to FAST, 25 choice skulling, 25 drill choice, 25 swim from a dive build to FAST- same stroke as the previous 25 drill
:10 rest
6 x 25 kick with boards- odds are 1/2 FAST 1/2 moderate on :40, evens are all FAST @ :20
100 easy drill before you get out. Do an excellent job in school today & thank your parents for getting you to workout this morning. Have a great day!
1:00 rest
4 sets of:
1 x 75 @ 1:20- 25 ra2 la2 free drill, 25 kick free (UDK!) build to FAST, 25 choice drill in 4th best stroke, NO FREE
1 x 25 @ :35- swim build to FAST in 4th best stroke, NO FREE
No rest between sets, check HR after 4th set.
4 rounds of:
2 x 50 swim 4th best stroke/free by 25's @ :55
2 x 50 swim free br 3/5 by 25's @ :45
1 x 75 swim/kick/swim by 25's- the swim is 4th best stroke @ 1:30
1 x 75 kick/swim/kick by 25's @ 1:30- same stroke on the swim
No rest between sets, check HR after 4th set.
Junior Gold-
18 x 100 @ 2:00 kick on back as follows:
1- 75 moderate kick choice on back (UDK!), last 25 from a dive, UDK as far as you can
2- 75 kick FAST on back (UDK!), last 25 choice easy drill
3- all kick on back FAST for time
Senior Silver-
With shnorkels, 1 x 900 as follows:
150 swim freestyle, desc the 3 x 50's 1-3 to what you can, should be at least 90% effort on 3rd 50
100 kick with boards- WITH SHNORKEL, 50 breast, 50 free- each 50 is moderate/FAST by 25's
1:00 rest, check HR
9 x 100 swim/kick by 50's @ 1:45, descend 1-3's (free, primary stroke NO FREE, 4th best stroke NO FREE- by 3's)
Until 7:15, go through the following:
1 x 100- 25 kick on back build to FAST, 25 choice skulling, 25 drill choice, 25 swim from a dive build to FAST- same stroke as the previous 25 drill
:10 rest
6 x 25 kick with boards- odds are 1/2 FAST 1/2 moderate on :40, evens are all FAST @ :20
100 easy drill before you get out. Do an excellent job in school today & thank your parents for getting you to workout this morning. Have a great day!
Sunday, September 18, 2016- Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/skulling by 25's
1:00 rest
4 sets of:
4 x 25 drill @ :40- sharp drilling here, nothing sloppy
1 x 150 swim/kick by 25's- same stroke as 25's above; the swim is build to FAST, the kick is 1/2 FAST 1/2 moderate
odd rounds free, even rounds in primary stroke NO FREE
1 x 100 kick on back, focus on 5 FAST UDK's off each wall; desc 1-2's @ 1:45 (Lanes 1&2, go last 25 swim free)
No rest between sets, check HR after 4th set.
1:00 rest after 4th set.
With fins, modified "speed set," 5 times through (all 50's @ 1:00):
1 x 50 swim 20 FAST, 30 drill
1 x 50 swim 30 FAST, 20 drill
1 x 50 swim all FAST
1 x 50 all drill
odd rounds free, even rounds primary stroke NO FREE
Check HR after every 3rd 50 (the fast one) in each set
Take fins off after last set & get right into...
With shnorkel:
1 x 750 as follows:
150 swim free- steady head position, roll hips evenly & do flip turns; desc the 50's 1-3 to what you can, 3rd 50 should be as close to 90% as possible
100 kick with boards (with shnorkel!)- 50 breast, 50 free- each 50 is easy/FAST by 25's
Check HR after the 750, then take off shnorkel
If there is time, until 7:30, finish up with...
25's kick with boards:
odds @ :45- 1/2 FAST 1/2 moderate
evens @ :25 all out FAST
go free in odd sets of 4 x 25's, breast or fly kick in even sets of 4 x 25's
Check HR after last 25
Take fins off and go 100 easy drill before you get out. Make sure you're ready for the week ahead at school, and thank your parents for getting you to workout tonight. Have a great day!
1:00 rest
4 sets of:
4 x 25 drill @ :40- sharp drilling here, nothing sloppy
1 x 150 swim/kick by 25's- same stroke as 25's above; the swim is build to FAST, the kick is 1/2 FAST 1/2 moderate
odd rounds free, even rounds in primary stroke NO FREE
1 x 100 kick on back, focus on 5 FAST UDK's off each wall; desc 1-2's @ 1:45 (Lanes 1&2, go last 25 swim free)
No rest between sets, check HR after 4th set.
1:00 rest after 4th set.
With fins, modified "speed set," 5 times through (all 50's @ 1:00):
1 x 50 swim 20 FAST, 30 drill
1 x 50 swim 30 FAST, 20 drill
1 x 50 swim all FAST
1 x 50 all drill
odd rounds free, even rounds primary stroke NO FREE
Check HR after every 3rd 50 (the fast one) in each set
Take fins off after last set & get right into...
With shnorkel:
1 x 750 as follows:
150 swim free- steady head position, roll hips evenly & do flip turns; desc the 50's 1-3 to what you can, 3rd 50 should be as close to 90% as possible
100 kick with boards (with shnorkel!)- 50 breast, 50 free- each 50 is easy/FAST by 25's
Check HR after the 750, then take off shnorkel
If there is time, until 7:30, finish up with...
25's kick with boards:
odds @ :45- 1/2 FAST 1/2 moderate
evens @ :25 all out FAST
go free in odd sets of 4 x 25's, breast or fly kick in even sets of 4 x 25's
Check HR after last 25
Take fins off and go 100 easy drill before you get out. Make sure you're ready for the week ahead at school, and thank your parents for getting you to workout tonight. Have a great day!
Saturday, September 17, 2016
Sunday Morning, September 18, 2016- Senior Silver @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 1500 is kick/drill/kick/swim by 25's
1:00 rest
6 x 75 @ :10 rest- 25 catchup freestyle drill, 50 drill/swim by 25's in primary stroke, NO FREE
Everybody together:
16 x 25 @ :40 as follows:
1-2, choice drill in 4th best stroke (NO FREE)
3&4, swim build to FAST in 4th best stroke (NO FREE), same stoke as 25's drill)
Check HR after #16, then...
9 x 100 swim in 3 sets of 3:
1- 25 swim in primary stroke NO FREE build to FAST, 75 swim free br 3/5/3 by 25's @ 1:30
2- swim IM @ 1:40
3- 25 swim in primary stroke NO FREE build to FAST, then 75 swim free br 3/5/3 by 25's @ 1:30
1:00 rest after #9, check HR
BIG KICKING:
6* rounds of-
2 x 75 kick on back descend 1-2 to something juicy on #2- focus on 5 FAST UDK's off each wall; get time for #2
BROKEN 75- 3 x 25 kick FAST with boards @ :10 rest- add up 25's for 75 yard total, how much faster can you be than 2nd 75 on your back???
*odd rounds are freestyle, even rounds are either fly or breaststroke kick (on back and with boards
Get time for BROKEN 75 and check HR
1:00 rest between sets. Go 1 x 50 easy choice after rounds 2 & 4
Until 8:30 a.m., finish up with...
repeating sets of 5 x 50 as follows:
3 x 50 swim free with shnorkels
2 x 50 swim IM order by 25's (fly/back on #1, back/breast on #2)
odd sets of 5 @ :55
even sets of 5 @ :45 (go @ :50 if necessary)
Take 1:00 rest after every 3rd set, and check HR
100 easy drill before you get out. Do an excellent job with your HW today- make sure you're prepared for the week ahead at school. Have a great day!
1:00 rest
6 x 75 @ :10 rest- 25 catchup freestyle drill, 50 drill/swim by 25's in primary stroke, NO FREE
Everybody together:
16 x 25 @ :40 as follows:
1-2, choice drill in 4th best stroke (NO FREE)
3&4, swim build to FAST in 4th best stroke (NO FREE), same stoke as 25's drill)
Check HR after #16, then...
9 x 100 swim in 3 sets of 3:
1- 25 swim in primary stroke NO FREE build to FAST, 75 swim free br 3/5/3 by 25's @ 1:30
2- swim IM @ 1:40
3- 25 swim in primary stroke NO FREE build to FAST, then 75 swim free br 3/5/3 by 25's @ 1:30
1:00 rest after #9, check HR
BIG KICKING:
6* rounds of-
2 x 75 kick on back descend 1-2 to something juicy on #2- focus on 5 FAST UDK's off each wall; get time for #2
BROKEN 75- 3 x 25 kick FAST with boards @ :10 rest- add up 25's for 75 yard total, how much faster can you be than 2nd 75 on your back???
*odd rounds are freestyle, even rounds are either fly or breaststroke kick (on back and with boards
Get time for BROKEN 75 and check HR
1:00 rest between sets. Go 1 x 50 easy choice after rounds 2 & 4
Until 8:30 a.m., finish up with...
repeating sets of 5 x 50 as follows:
3 x 50 swim free with shnorkels
2 x 50 swim IM order by 25's (fly/back on #1, back/breast on #2)
odd sets of 5 @ :55
even sets of 5 @ :45 (go @ :50 if necessary)
Take 1:00 rest after every 3rd set, and check HR
100 easy drill before you get out. Do an excellent job with your HW today- make sure you're prepared for the week ahead at school. Have a great day!
Saturday, September 17, 2016
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 25's
1:00 rest
With fins:
18 x 25 as follows (3 rounds of 6 x 25)-
2- breast pull with free kick @ :40
1- kick on back, halfway FAST UDK, @ :20 (Lanes 1 & 2 @ :25)
2- fly pull with free kick
1- kick on back, halfway FAST UDK @ :20 (Lanes 1 & 2 @ :25)
1:00 rest after #18, check HR
2 sets of, with boards where noted:
4 x out & backs butterfly (swim/kick on back) to halfway @ :40- forward somersault at halfway
1 x 50 swim/kick fly FAST @ 1:00
4 x out & backs kick with boards (breast kick/fly kick by length) @ :50- backwards somersault at halfway
3 x 75 kick on back @ 1:30 descend 1-3 to all out juicy FAST (Lanes 1 & 2 @ 1:40)
No rest between sets
TEST SET:
8 x 50 @ 1:10 kick all out FAST for time with boards- keep track of your average and fastest time
1:00 rest
With shnorkels, 6 sets of:
2 x 100 swim free (br 3/5 by 50's if no shnorkel) @ 1:25- Lanes 1 & 2 go 75's
3 x 50 swim/kick by 25's, IM order by rounds (2 sets fly, 2 sets back, 2 sets breast) as follows:
1st set- @ :50; 2nd set @ 1:00 descend 1-3 (Lanes 1 & 2 go @ :55 in 1st set, @ 1:05 desc in 2nd set)
100 easy drill before you get out. Do an excellent job with drylands today, and with your HW. Get excited for the Intrasquad meet next weekend. Have a great day!
1:00 rest
With fins:
18 x 25 as follows (3 rounds of 6 x 25)-
2- breast pull with free kick @ :40
1- kick on back, halfway FAST UDK, @ :20 (Lanes 1 & 2 @ :25)
2- fly pull with free kick
1- kick on back, halfway FAST UDK @ :20 (Lanes 1 & 2 @ :25)
1:00 rest after #18, check HR
2 sets of, with boards where noted:
4 x out & backs butterfly (swim/kick on back) to halfway @ :40- forward somersault at halfway
1 x 50 swim/kick fly FAST @ 1:00
4 x out & backs kick with boards (breast kick/fly kick by length) @ :50- backwards somersault at halfway
3 x 75 kick on back @ 1:30 descend 1-3 to all out juicy FAST (Lanes 1 & 2 @ 1:40)
No rest between sets
TEST SET:
8 x 50 @ 1:10 kick all out FAST for time with boards- keep track of your average and fastest time
1:00 rest
With shnorkels, 6 sets of:
2 x 100 swim free (br 3/5 by 50's if no shnorkel) @ 1:25- Lanes 1 & 2 go 75's
3 x 50 swim/kick by 25's, IM order by rounds (2 sets fly, 2 sets back, 2 sets breast) as follows:
1st set- @ :50; 2nd set @ 1:00 descend 1-3 (Lanes 1 & 2 go @ :55 in 1st set, @ 1:05 desc in 2nd set)
100 easy drill before you get out. Do an excellent job with drylands today, and with your HW. Get excited for the Intrasquad meet next weekend. Have a great day!
Thursday, September 15, 2016
Thursday, September 15- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 x 200 @ :15 rest as follows:
50 catchup free drill, 25 swim free br 3 (build), 25 catchup free drill;
50 2 kicks 1 pull breast drill, 25 swim breaststroke (build), 25 2 kicks 1 pull breast drill
1:00 rest, put fins on
With fins:
9 x 75 breaststroke @ 1:30- 2 dolphin kicks 1 pull for 1-6, desc 1-2's; last 3 x 75 are NO FINS swim breaststroke, descend 1-3 @ 1:40
Check HR, then 25 easy choice skulling back down to the far end
1:00 rest
6 x 100 swim free br 3 @ :20 rest- swim smooth & strong, about 80-85% effort; get times for all 6 x 100's & figure out your average. No faster than 85% effort here.
MYSTERY SET- guess it, and you don't have to do it!
1:00 rest, check HR
1 x 200- 25 drill in primary stroke NO FREE, 25 skulling choice
Until 6:00 p.m.,
1 x 25 kick on back (UDK!) 15 yards FAST, 10 yards moderate @ :40
1 x 25 swim in primary stroke FAST @ :20
100 easy drill before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to the pool this afternoon. Have a great day!
1:00 rest
3 x 200 @ :15 rest as follows:
50 catchup free drill, 25 swim free br 3 (build), 25 catchup free drill;
50 2 kicks 1 pull breast drill, 25 swim breaststroke (build), 25 2 kicks 1 pull breast drill
1:00 rest, put fins on
With fins:
9 x 75 breaststroke @ 1:30- 2 dolphin kicks 1 pull for 1-6, desc 1-2's; last 3 x 75 are NO FINS swim breaststroke, descend 1-3 @ 1:40
Check HR, then 25 easy choice skulling back down to the far end
1:00 rest
6 x 100 swim free br 3 @ :20 rest- swim smooth & strong, about 80-85% effort; get times for all 6 x 100's & figure out your average. No faster than 85% effort here.
MYSTERY SET- guess it, and you don't have to do it!
1:00 rest, check HR
1 x 200- 25 drill in primary stroke NO FREE, 25 skulling choice
Until 6:00 p.m.,
1 x 25 kick on back (UDK!) 15 yards FAST, 10 yards moderate @ :40
1 x 25 swim in primary stroke FAST @ :20
100 easy drill before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to the pool this afternoon. Have a great day!
Wednesday, September 14, 2016
Thursday, September 15, 2016
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 @ :15 rest as follows:
25 catchup free drill, 25 2 kicks 1 pull breaststroke drill;
50 catchup free drill, 50 2k 1p breaststroke drill
75/75
1:00 rest, put fins on
With fins:
9 x 75 breaststroke @ 1:30- 2 dolphin kicks 1 pull for 1-6, desc 1-2's; last 3 x 75 are NO FINS swim breaststroke, descend 1-3 @ 1:40
1 x 600 kick on back (2nd & 4th 100's can be with boards)- go 75 IM order (fly-free-breast), then last 25 of each 100 is your choice kick FAST, from a dive
Check HR, then 25 easy choice skulling back down to the far end
1:00 rest
6 x 100 swim free br 3 @ :20 rest- swim smooth & strong, about 80-85% effort; get times for all 6 x 100's & figure out average. No faster than 85% effort here.
MYSTERY SET- guess it, and you don't have to do it!
1:00 rest, check HR
1 x 200- 25 drill in primary stroke NO FREE, 25 skulling choice
Until 7:15 a.m.:
1 x 25 kick on back (UDK!) 15 yards FAST, 10 yards moderate @ :40
1 x 25 swim in primary stroke FAST @ :20
100 easy drill before you get out. Do an excellent job in school today & thank your parents for getting you to the pool this morning. Have a great day!
1:00 rest
2 x 300 @ :15 rest as follows:
25 catchup free drill, 25 2 kicks 1 pull breaststroke drill;
50 catchup free drill, 50 2k 1p breaststroke drill
75/75
1:00 rest, put fins on
With fins:
9 x 75 breaststroke @ 1:30- 2 dolphin kicks 1 pull for 1-6, desc 1-2's; last 3 x 75 are NO FINS swim breaststroke, descend 1-3 @ 1:40
1 x 600 kick on back (2nd & 4th 100's can be with boards)- go 75 IM order (fly-free-breast), then last 25 of each 100 is your choice kick FAST, from a dive
Check HR, then 25 easy choice skulling back down to the far end
1:00 rest
6 x 100 swim free br 3 @ :20 rest- swim smooth & strong, about 80-85% effort; get times for all 6 x 100's & figure out average. No faster than 85% effort here.
MYSTERY SET- guess it, and you don't have to do it!
1:00 rest, check HR
1 x 200- 25 drill in primary stroke NO FREE, 25 skulling choice
Until 7:15 a.m.:
1 x 25 kick on back (UDK!) 15 yards FAST, 10 yards moderate @ :40
1 x 25 swim in primary stroke FAST @ :20
100 easy drill before you get out. Do an excellent job in school today & thank your parents for getting you to the pool this morning. Have a great day!
Wednesday, September 14, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
2 sets of, good UDK throughout:
4 x 75 @ 1:30- 50 ra2 la2 free drill (deliberate, let kick drive you), 25 kick free on back
2 x 300 @ :10 rest as follows:
50- drill/swim by 25's in 4th best stroke, NO FREE
50- drill/swim by 25's in primary stroke NO FREE- the 25 swim is from a dive build to FAST
:30 rest between sets, check HR
With fins:
12 x 25 fly drill @ :40- focus on lifting & dropping your chin in one motion- not two.
1-6, fly pull with free kick;
7-12, 1/2 ra 1/2 la fly drill- breathe every stroke, breathe to the front, and whatever arm you aren't using stays at your side
Focus on:
3 sets of:
6 x "out & backs" to the diving board @ :55- swim fly out (2 somersaults), kick back
1 x 100 swim- 75 free br 3/5/3, last 25 swim fly build to FAST- from a DIVE @ 1:45 (2:00 if needed)
No rest between sets, but check HR if possible after the 100.
If there is time:
25's kick as follows:
odds @ :45
evens @ :25
Go 6 with boards, then 4 on back until the end of workout.
Do an excellent job with your HW tonight & thank your parents for getting you to workout this afternoon. Have a great day!
1:00 rest
2 sets of, good UDK throughout:
4 x 75 @ 1:30- 50 ra2 la2 free drill (deliberate, let kick drive you), 25 kick free on back
2 x 300 @ :10 rest as follows:
50- drill/swim by 25's in 4th best stroke, NO FREE
50- drill/swim by 25's in primary stroke NO FREE- the 25 swim is from a dive build to FAST
:30 rest between sets, check HR
With fins:
12 x 25 fly drill @ :40- focus on lifting & dropping your chin in one motion- not two.
1-6, fly pull with free kick;
7-12, 1/2 ra 1/2 la fly drill- breathe every stroke, breathe to the front, and whatever arm you aren't using stays at your side
Focus on:
- Lift & drop breathing motion;
- press your shoulders & chest forward & down as your hands come around on the recovery;
- firm hands on the last 1/3 of the stroke;
- DON'T FORGET: blow the air out through your nose when your face is in the water.
3 sets of:
6 x "out & backs" to the diving board @ :55- swim fly out (2 somersaults), kick back
1 x 100 swim- 75 free br 3/5/3, last 25 swim fly build to FAST- from a DIVE @ 1:45 (2:00 if needed)
No rest between sets, but check HR if possible after the 100.
If there is time:
25's kick as follows:
odds @ :45
evens @ :25
Go 6 with boards, then 4 on back until the end of workout.
Do an excellent job with your HW tonight & thank your parents for getting you to workout this afternoon. Have a great day!
Tuesday, September 13, 2016
Wednesday, September 14, 2016
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
2 sets of, good UDK throughout:
4 x 75 @ 1:30- 50 ra2 la2 free drill (deliberate, let kick drive you), 25 kick free on back
2 x 300 @ :10 rest as follows:
50- drill/swim by 25's in 4th best stroke, NO FREE
50- drill/swim by 25's in primary stroke NO FREE- the 25 swim is from a dive build to FAST
:30 rest between sets, check HR
With fins:
25 fly drill @ :40- I'll give you the drills, focus on lifting & dropping your chin in one motion- not two.
Focus on:
3 sets of:
6 x "out & backs" to the diving board @ :55- swim fly out (2 somersaults), kick back
1 x 100 swim- 75 free br 3/5/3, last 25 swim fly build to FAST- from a DIVE @ 1:45
No rest between sets, but check HR if possible after the 100.
Until 7:15 a.m.,
1 x 50 kick with boards- one 25 has to be breaststroke (your choice which 25), @ 1:00
1 x 50 kick on back @ :50- focus on 5 FAST UDK's
Do an excellent job in school today & thank your parents for getting you to workout this morning. Have a great day!
1:00 rest
2 sets of, good UDK throughout:
4 x 75 @ 1:30- 50 ra2 la2 free drill (deliberate, let kick drive you), 25 kick free on back
2 x 300 @ :10 rest as follows:
50- drill/swim by 25's in 4th best stroke, NO FREE
50- drill/swim by 25's in primary stroke NO FREE- the 25 swim is from a dive build to FAST
:30 rest between sets, check HR
With fins:
25 fly drill @ :40- I'll give you the drills, focus on lifting & dropping your chin in one motion- not two.
Focus on:
- Lift & drop breathing motion;
- press your shoulders & chest forward & down as your hands come around on the recovery;
- firm hands on the last 1/3 of the stroke;
- DON'T FORGET: blow the air out through your nose when your face is in the water.
3 sets of:
6 x "out & backs" to the diving board @ :55- swim fly out (2 somersaults), kick back
1 x 100 swim- 75 free br 3/5/3, last 25 swim fly build to FAST- from a DIVE @ 1:45
No rest between sets, but check HR if possible after the 100.
Until 7:15 a.m.,
1 x 50 kick with boards- one 25 has to be breaststroke (your choice which 25), @ 1:00
1 x 50 kick on back @ :50- focus on 5 FAST UDK's
Do an excellent job in school today & thank your parents for getting you to workout this morning. Have a great day!
Tuesday, September 13, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse
IM- each 75 is drill/drill/kick by 25's
1:00 rest
With fins:
12 x 25 breaststroke drill @ :45, 1-4 are 2 dolph kicks 1 pull breast; 5-8 are breast pull with free kick; 9-12 are choice
Take off fins, then continue right into...
6 x 75 @ 1:25 as follows:
odd 75's- 50 2 kicks 1 pull breast drill, last 25 choice kick on back, but go halfway UDK
evens- 50 drill (choice)/swim breaststroke by 25's, last 25 breast kick on back, halfway UDK
8 x 50 swim breaststroke/freestyle by 25's- 4 @ :55, 4 @ :50
1:00 rest, check HR
LONG SWIM- focus on UDK throughout!
2* times through:
150 swim free br 3/5/3 by 50's
50 kick on back
150 swim free br 3/7/3 by 50's
100 kick- 50 on back, 50 with boards (2nd 25 with boards is breaststroke kick)
150 swim free br 3/9/3 by 50's
150 kick on back- middle 50 is with boards, 2nd 25 there is breaststroke kick
*2nd time through, all 150's swim are backstroke
Check HR after 2nd time through.
Until the end of workout…
4 x 25 kick with boards @ :40, odds- half FAST half moderate; evens- all FAST
1 x 50 kick on back @ :50- be explosive with the UDK!
1:00 rest
With fins:
12 x 25 breaststroke drill @ :45, 1-4 are 2 dolph kicks 1 pull breast; 5-8 are breast pull with free kick; 9-12 are choice
Take off fins, then continue right into...
6 x 75 @ 1:25 as follows:
odd 75's- 50 2 kicks 1 pull breast drill, last 25 choice kick on back, but go halfway UDK
evens- 50 drill (choice)/swim breaststroke by 25's, last 25 breast kick on back, halfway UDK
8 x 50 swim breaststroke/freestyle by 25's- 4 @ :55, 4 @ :50
1:00 rest, check HR
LONG SWIM- focus on UDK throughout!
2* times through:
150 swim free br 3/5/3 by 50's
50 kick on back
150 swim free br 3/7/3 by 50's
100 kick- 50 on back, 50 with boards (2nd 25 with boards is breaststroke kick)
150 swim free br 3/9/3 by 50's
150 kick on back- middle 50 is with boards, 2nd 25 there is breaststroke kick
*2nd time through, all 150's swim are backstroke
Check HR after 2nd time through.
Until the end of workout…
4 x 25 kick with boards @ :40, odds- half FAST half moderate; evens- all FAST
1 x 50 kick on back @ :50- be explosive with the UDK!
Monday, September 12, 2016
Tuesday, September 13, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
With fins:
12 x 25 breaststroke drill @ :40, I'll give you the drills for every set of 4 x 25's
Take off fins, then continue right into...
6 x 75 @ 1:20 as follows:
odd 75's- 50 2 kicks 1 pull breast drill, last 25 choice kick on back, but go halfway UDK
evens- 50 drill (choice)/swim breaststroke by 25's, last 25 breast kick on back, halfway UDK
9 x 50 swim breaststroke/freestyle by 25's- 3 @ :55, 3 @ :50, 3 @ :45
1:00 rest, check HR
LONG SWIM- focus on UDK throughout!
2* times through:
150 swim free br 3/5/3 by 50's
50 kick on back
150 swim free br 3/7/3 by 50's
100 kick- 50 on back, 50 with boards (2nd 25 with boards is breaststroke kick)
150 swim free br 3/9/3 by 50's
150 kick on back- middle 50 is with boards, 2nd 25 there is breaststroke kick
*2nd time through, all 150's swim are backstroke
Check HR after 2nd time through.
Until 7:15 a.m., finish up with...
1 x 50 kick with boards- one 25 has to be breaststroke kick, point toes as you squeeze your feet together- @ 1:00
1 x 50 kick on back @ :50- be explosive with the UDK here! Your choice of kick once you break out.
100 easy drill before you get out. Do an excellent job in school today and be sure to thank your parents for getting you to workout this morning. Have a great day!
1:00 rest
With fins:
12 x 25 breaststroke drill @ :40, I'll give you the drills for every set of 4 x 25's
Take off fins, then continue right into...
6 x 75 @ 1:20 as follows:
odd 75's- 50 2 kicks 1 pull breast drill, last 25 choice kick on back, but go halfway UDK
evens- 50 drill (choice)/swim breaststroke by 25's, last 25 breast kick on back, halfway UDK
9 x 50 swim breaststroke/freestyle by 25's- 3 @ :55, 3 @ :50, 3 @ :45
1:00 rest, check HR
LONG SWIM- focus on UDK throughout!
2* times through:
150 swim free br 3/5/3 by 50's
50 kick on back
150 swim free br 3/7/3 by 50's
100 kick- 50 on back, 50 with boards (2nd 25 with boards is breaststroke kick)
150 swim free br 3/9/3 by 50's
150 kick on back- middle 50 is with boards, 2nd 25 there is breaststroke kick
*2nd time through, all 150's swim are backstroke
Check HR after 2nd time through.
Until 7:15 a.m., finish up with...
1 x 50 kick with boards- one 25 has to be breaststroke kick, point toes as you squeeze your feet together- @ 1:00
1 x 50 kick on back @ :50- be explosive with the UDK here! Your choice of kick once you break out.
100 easy drill before you get out. Do an excellent job in school today and be sure to thank your parents for getting you to workout this morning. Have a great day!
Monday, September 12, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
12 x 25 @ :45-
1-2, 2 kicks 1 pull breast drill
3-4, kick on back with 5 FAST UDK off the wall! Make this a habit
Check HR after #12
With boards where necessary, 4 sets of:
2 x 75 kick on back (UDK!) desc 1-2 to what you can @ 1:30
1 x 50 kick FAST with boards @ 1:00
2 x 50 swim/kick on back (by 25's) free in odd sets, breaststroke in even sets- desc 1-2 @ 1:00
1 x 100 kick on back IM order by 25's FAST@ 2:00
Check HR after each 100. After 4th set...
1 x 300 skulling-drill-swim by 25's, drill & swim are in primary stroke NO FREE
1:00 rest, check HR again.
30 x 50 in sets of 6 as follows:
1&2- swim free/primary stroke by 25's @ :55
3&4- swim/kick on back by 25's- all in primary stroke @ 1:00
5- kick on back with 5 FAST UDK's @ 1:10- get time
#6- kick all out FAST for time with boards- :10 rest at the 25, get time- all @ 1:30
Check HR after #6 in each round.
No rest between sets of 6
100 easy drill before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to the pool this afternoon. Have a great day!
1:00 rest
12 x 25 @ :45-
1-2, 2 kicks 1 pull breast drill
3-4, kick on back with 5 FAST UDK off the wall! Make this a habit
Check HR after #12
With boards where necessary, 4 sets of:
2 x 75 kick on back (UDK!) desc 1-2 to what you can @ 1:30
1 x 50 kick FAST with boards @ 1:00
2 x 50 swim/kick on back (by 25's) free in odd sets, breaststroke in even sets- desc 1-2 @ 1:00
1 x 100 kick on back IM order by 25's FAST@ 2:00
Check HR after each 100. After 4th set...
1 x 300 skulling-drill-swim by 25's, drill & swim are in primary stroke NO FREE
1:00 rest, check HR again.
30 x 50 in sets of 6 as follows:
1&2- swim free/primary stroke by 25's @ :55
3&4- swim/kick on back by 25's- all in primary stroke @ 1:00
5- kick on back with 5 FAST UDK's @ 1:10- get time
#6- kick all out FAST for time with boards- :10 rest at the 25, get time- all @ 1:30
Check HR after #6 in each round.
No rest between sets of 6
100 easy drill before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to the pool this afternoon. Have a great day!
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