1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
odds-
4 x 200 @ :15 rest as follows-
odds, 50 catchup free drill, 50 kick free/NO FREE by 25's- with boards
evens- 100 drill/swim by 25's in primary stroke NO FREE, 100 IM swim- last 25 kick free on back
Everybody together-
2 sets of:
4 x 50 swim primary stroke (build)/choice by 25's @ :45 (Lane 1 @ :50)
4 x 25 kick on back (UDK to halfway!) @ :35
4 x 25 kick in primary stroke with boards @ :25
No rest between sets, check HR after 2nd set.
9 x 100 swim-
2- IM (last 25 kick on back) @ 1:40
1- swim mile pace @ 1:20
8 x 100-
odds in primary stroke @ 1:45: 25 swim build, 25 drill, 50 swim FAST
evens- swim 1000 pace @ 1:30
6 x 100 swim free at 500 pace @ 1:40
Until 7:15 a.m.:
4 x 50's kick as follows:
1- @ :50 on back (UDK to halfway)
1- @ :40 with boards
1- @ :50 with boards, easy/FAST
1- @ :40 on back (UDK to halfway
100 easy drill before you get out. Do an excellent job in school today, get excited to race next weekend. Have a great day!
Wednesday, November 30, 2016
Wednesday, November 30, 2016- PM Jr. 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 choice drill in primary stroke @ 1:00- NO FREE
4 x 25 swim dist per stroke in primary stroke @ :35- NO FREE
1 x 200 drill/kick by 25's in primary stroke NO FREE @ 3:30
4 x 25 swim in primary stroke build to FAST @ :35
2 x 150 @ 2:45- drill/swim by 25's (except middle 50 is kick neg split- UDK!) in primary stroke
4 x 25 swim all FAST @ :45 in primary stroke, NO FREE
1:00 rest, check HR
4 sets of:
With boards-
:45 kick build from moderate to strong, middle :15 is breast kick- stop wherever you are
:15 rest
:30 kick all out FAST- your choice of kick, but all one kick
:30 rest- make your way back to the wall
On back-
3 x 50 kick desc 1-3 to all out FAST @ 1:00
No rest between sets
Until 6 p.m.,
12 x 15 yard sprints from a dive
If there is time, finish up with...
12 x 75 free swim with shnorkels @ 1:10- 50 smooth & steady, last 25 BIG kick
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited to race this weekend and next. Have a great day!
1:00 rest
4 x 50 choice drill in primary stroke @ 1:00- NO FREE
4 x 25 swim dist per stroke in primary stroke @ :35- NO FREE
1 x 200 drill/kick by 25's in primary stroke NO FREE @ 3:30
4 x 25 swim in primary stroke build to FAST @ :35
2 x 150 @ 2:45- drill/swim by 25's (except middle 50 is kick neg split- UDK!) in primary stroke
4 x 25 swim all FAST @ :45 in primary stroke, NO FREE
1:00 rest, check HR
4 sets of:
With boards-
:45 kick build from moderate to strong, middle :15 is breast kick- stop wherever you are
:15 rest
:30 kick all out FAST- your choice of kick, but all one kick
:30 rest- make your way back to the wall
On back-
3 x 50 kick desc 1-3 to all out FAST @ 1:00
No rest between sets
Until 6 p.m.,
12 x 15 yard sprints from a dive
If there is time, finish up with...
12 x 75 free swim with shnorkels @ 1:10- 50 smooth & steady, last 25 BIG kick
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited to race this weekend and next. Have a great day!
Tuesday, November 29, 2016
Wednesday, November 30, 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 choice drill in primary stroke @ 1:00- NO FREE
4 x 25 swim dist per stroke in primary stroke @ :35- NO FREE1 x 200 drill/kick by 25's in primary stroke NO FREE
4 x 25 swim in primary stroke build to FAST @ :35
2 x 150 @ 2:45- drill/swim by 25's (except middle 50 is kick neg split- UDK!) in primary stroke
4 x 25 swim all FAST @ :45 in primary stroke, NO FREE
1:00 rest, check HR
4 sets of:
With boards-
:45 kick build from moderate to strong, middle :15 is breast kick
:15 rest
:30 kick all out FAST- your choice of kick, but all one kick
:30 rest
On back-
3 x 50 kick desc 1-3 to all out FAST @ 1:00
No rest between sets
Junior Gold
LONG SWIM-
4 times through...
200 swim back/breast by 100's- like you swim it in the IM
150 drill/swim (build) by 25's in primary stroke, NO FREE
100 IM kick with boards- FAST
Check HR after last time through
Senior Silver-
Work on starts & breakouts; will time 10-12 15M sprints from a dive
Finish up with...
12 x 75 free swim with shnorkels @ 1:10- 50 smooth & steady, last 25 BIG kick
100 easy drill before you get out. Do an excellent job in school today and get excited to race the next two weekends. Have a great day!
1:00 rest
4 x 50 choice drill in primary stroke @ 1:00- NO FREE
4 x 25 swim dist per stroke in primary stroke @ :35- NO FREE1 x 200 drill/kick by 25's in primary stroke NO FREE
4 x 25 swim in primary stroke build to FAST @ :35
2 x 150 @ 2:45- drill/swim by 25's (except middle 50 is kick neg split- UDK!) in primary stroke
4 x 25 swim all FAST @ :45 in primary stroke, NO FREE
1:00 rest, check HR
4 sets of:
With boards-
:45 kick build from moderate to strong, middle :15 is breast kick
:15 rest
:30 kick all out FAST- your choice of kick, but all one kick
:30 rest
On back-
3 x 50 kick desc 1-3 to all out FAST @ 1:00
No rest between sets
Junior Gold
LONG SWIM-
4 times through...
200 swim back/breast by 100's- like you swim it in the IM
150 drill/swim (build) by 25's in primary stroke, NO FREE
100 IM kick with boards- FAST
Check HR after last time through
Senior Silver-
Work on starts & breakouts; will time 10-12 15M sprints from a dive
Finish up with...
12 x 75 free swim with shnorkels @ 1:10- 50 smooth & steady, last 25 BIG kick
100 easy drill before you get out. Do an excellent job in school today and get excited to race the next two weekends. Have a great day!
Tuesday, November 29, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- go 3 x 100 reverse IM's drill (#2 is kick on back)
1:00 rest
4 x 50 @ 1:00- ra2 la2 free drill
4 x 75 @ 1:25- 25 kick free head out, 50 2 kicks 1 pull breast drill
6 x 25 @ :35 sit & spin drill
6 x 75 @ 1:15- by 25's:
odds- fly, back, breast
evens- back, breast, free
9 x 100 kick as follows:
1-3, kick with boards 50 free, 50 NO FREE @ 1:50, desc 1-3 if possible
4-6, kick choice on back @ 1:40- focus on UDK's
7-9 kick with boards choice (3rd 25 must be breaststroke kick) desc 1-3 to something juicy @ 2:00
1:00 rest, check HR
LONG SWIM-
4 times through...
200 swim back/breast by 100's- like you swim it in the IM
150 drill/swim (build) by 25's in primary stroke, NO FREE
100 IM kick with boards- FAST
Check HR after last time through
With fins, 24 x 25 in sets of 4:
1-2, swim 15M fast, 10M drill @ :40
#3- all swim FAST @ :40
#4- dolphin kick on back (UDK!) @ :20
odd rounds are fly, even rounds choice
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands. Have a great day!
1:00 rest
4 x 50 @ 1:00- ra2 la2 free drill
4 x 75 @ 1:25- 25 kick free head out, 50 2 kicks 1 pull breast drill
6 x 25 @ :35 sit & spin drill
6 x 75 @ 1:15- by 25's:
odds- fly, back, breast
evens- back, breast, free
9 x 100 kick as follows:
1-3, kick with boards 50 free, 50 NO FREE @ 1:50, desc 1-3 if possible
4-6, kick choice on back @ 1:40- focus on UDK's
7-9 kick with boards choice (3rd 25 must be breaststroke kick) desc 1-3 to something juicy @ 2:00
1:00 rest, check HR
LONG SWIM-
4 times through...
200 swim back/breast by 100's- like you swim it in the IM
150 drill/swim (build) by 25's in primary stroke, NO FREE
100 IM kick with boards- FAST
Check HR after last time through
With fins, 24 x 25 in sets of 4:
1-2, swim 15M fast, 10M drill @ :40
#3- all swim FAST @ :40
#4- dolphin kick on back (UDK!) @ :20
odd rounds are fly, even rounds choice
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands. Have a great day!
Monday, November 28, 2016
Tuesday, November 29, 2016
1 x 600- 300 swim freestyle, 300 reverse IM- go 3 x 100 reverse IM's drill (#2 is kick on back)
1:00 rest
4 x 50 @ 1:00- ra2 la2 free drill
4 x 75 @ 1:20- 25 kick free head out, 50 2 kicks 1 pull breast drill
6 x 25 @ :35 sit & spin drill
6 x 75 @ 1:15- by 25's:
odds- fly, back, breast
evens- back, breast, free
9 x 100 kick as follows:
1-3, kick with boards 50 free, 50 NO FREE @ 1:40, desc 1-3 if possible
4-6, kick choice on back @ 1:30- focus on UDK's
7-9 kick with boards choice (3rd 25 must be breaststroke kick) desc 1-3 to something juicy @ 1:50
1:00 rest, check HR
LONG SWIM-
4 times through...
200 swim back/breast by 100's- like you swim it in the IM
150 drill/swim (build) by 25's in primary stroke, NO FREE
100 IM kick with boards- FAST
Check HR after last time through
With fins, 24 x 25 in sets of 4:
1-2, swim 15M fast, 10M drill @ :35
#3- all swim FAST @ :35
#4- dolphin kick on back (UDK!) @ :15!*&!
odd rounds are fly, even rounds choice
Until 7:15, finish up with...
100's @ 1:20-
odds are free/primary stroke by 50's
evens are swim/kick by 50's
Check HR after every 8th 100
100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Have a great day!
1:00 rest
4 x 50 @ 1:00- ra2 la2 free drill
4 x 75 @ 1:20- 25 kick free head out, 50 2 kicks 1 pull breast drill
6 x 25 @ :35 sit & spin drill
6 x 75 @ 1:15- by 25's:
odds- fly, back, breast
evens- back, breast, free
9 x 100 kick as follows:
1-3, kick with boards 50 free, 50 NO FREE @ 1:40, desc 1-3 if possible
4-6, kick choice on back @ 1:30- focus on UDK's
7-9 kick with boards choice (3rd 25 must be breaststroke kick) desc 1-3 to something juicy @ 1:50
1:00 rest, check HR
LONG SWIM-
4 times through...
200 swim back/breast by 100's- like you swim it in the IM
150 drill/swim (build) by 25's in primary stroke, NO FREE
100 IM kick with boards- FAST
Check HR after last time through
With fins, 24 x 25 in sets of 4:
1-2, swim 15M fast, 10M drill @ :35
#3- all swim FAST @ :35
#4- dolphin kick on back (UDK!) @ :15!*&!
odd rounds are fly, even rounds choice
Until 7:15, finish up with...
100's @ 1:20-
odds are free/primary stroke by 50's
evens are swim/kick by 50's
Check HR after every 8th 100
100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Have a great day!
Monday, November 28, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 x 300 @ :15 rest as follows:
#1- 50 catchup free drill, 50 swim free br 3, 50 kick neg split on back (UDK!)
#2- 100 kick IM order (by 25's) with boards, 50 drill/swim by 25's in primary stroke
2 x 125 @ 2:15-
25 kick breast with boards build to FAST
50 drill/swim (build) by 25's in primary stroke, NO FREE
50 kick on back easy/FAST by 25's (UDK!)
1:00 rest, check HR
4 sets of:
12 x 50 @ :55 as follows (try the 4th round @ :50):
3 swim free br 3/5 by 25's, 1 kick on back (UDK!)
2 swim 2 kick
1 swim 3 kick
:30 extra rest
BROKEN 100 kick- different by round (1st set 50/2 x 25....2nd set is 25/50/25.....3rd set is 2 x 25/50; 4th set is 4 x 25 @ :10 rest)
:30 rest between sets, check HR after every Broken 100.
With fins, until 6:00 p.m., finish up with...
4 x 25 as follows:
1-2, 15M swim FAST, 10M drill- all @ :40
#3-swim all FAST @ :30
#4- all kick FAST @ :20
Do an excellent job with your HW tonight, get excited to race in December. Have a great day!
1:00 rest
2 x 300 @ :15 rest as follows:
#1- 50 catchup free drill, 50 swim free br 3, 50 kick neg split on back (UDK!)
#2- 100 kick IM order (by 25's) with boards, 50 drill/swim by 25's in primary stroke
2 x 125 @ 2:15-
25 kick breast with boards build to FAST
50 drill/swim (build) by 25's in primary stroke, NO FREE
50 kick on back easy/FAST by 25's (UDK!)
1:00 rest, check HR
4 sets of:
12 x 50 @ :55 as follows (try the 4th round @ :50):
3 swim free br 3/5 by 25's, 1 kick on back (UDK!)
2 swim 2 kick
1 swim 3 kick
:30 extra rest
BROKEN 100 kick- different by round (1st set 50/2 x 25....2nd set is 25/50/25.....3rd set is 2 x 25/50; 4th set is 4 x 25 @ :10 rest)
:30 rest between sets, check HR after every Broken 100.
With fins, until 6:00 p.m., finish up with...
4 x 25 as follows:
1-2, 15M swim FAST, 10M drill- all @ :40
#3-swim all FAST @ :30
#4- all kick FAST @ :20
Do an excellent job with your HW tonight, get excited to race in December. Have a great day!
Sunday, November 27, 2016
Monday, November 28, 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:
#1- 50 catchup free drill, 50 swim free br 3, 50 kick neg split on back (UDK!)
#2- 100 kick IM order (by 25's) with boards, 50 drill/swim by 25's in primary stroke
4 x 125 @ 2:15-
25 kick breast with boards build to FAST
50 drill/swim (build) by 25's in primary stroke, NO FREE
50 kick on back easy/FAST by 25's (UDK!)
1:00 rest, check HR
6 sets of:
12 x 50 @ :55 as follows (2nd round @ :50; 3rd round @ :45):
3 swim free br 3/5 by 25's, 1 kick (UDK!)
2 swim 2 kick
1 swim 3 kick
:30 extra rest
BROKEN 100 kick- different by round (50/2 x 25....25/50/25.....2 x 25/50)
:30 rest between sets, check HR after every Broken 100.
With fins, until 7:15 a.m., finish up with...
4 x 25 as follows:
1-2, 15M swim FAST, 10M drill- all @ :40
#3-swim all FAST @ :30
#4- all kick FAST @ :20
Do an excellent job in school today, get excited to race in December. Have a great day!
1:00 rest
2 x 300 @ :15 rest as follows:
#1- 50 catchup free drill, 50 swim free br 3, 50 kick neg split on back (UDK!)
#2- 100 kick IM order (by 25's) with boards, 50 drill/swim by 25's in primary stroke
4 x 125 @ 2:15-
25 kick breast with boards build to FAST
50 drill/swim (build) by 25's in primary stroke, NO FREE
50 kick on back easy/FAST by 25's (UDK!)
1:00 rest, check HR
6 sets of:
12 x 50 @ :55 as follows (2nd round @ :50; 3rd round @ :45):
3 swim free br 3/5 by 25's, 1 kick (UDK!)
2 swim 2 kick
1 swim 3 kick
:30 extra rest
BROKEN 100 kick- different by round (50/2 x 25....25/50/25.....2 x 25/50)
:30 rest between sets, check HR after every Broken 100.
With fins, until 7:15 a.m., finish up with...
4 x 25 as follows:
1-2, 15M swim FAST, 10M drill- all @ :40
#3-swim all FAST @ :30
#4- all kick FAST @ :20
Do an excellent job in school today, get excited to race in December. Have a great day!
Sunday, November 27, 2016
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 25's
1:00 rest
4 sets of:
3 x 50 @ 1:00- 25 swim free, 25 fist free drill (last 3 sets, go drill/swim in primary stroke)
2 x 75@ 1:20- 25 swim, 50 kick neg split on back (UDK!); 1st set go free, last 3 go primary stroke
1 x 50 kick FAST @ :50 (2nd set @ :45, 3rd set @ :40, last set @ :35!*@!)
No rest between sets, check HR after 4th set.
With fins, 6 sets of:
3 x 50 swim desc 1-3 @ 1:00, #3 should be all out FAST
1 x 50 drill immediately after 3rd 50 above...
1 x 100 swim in same stroke as 50's above- how close can you come to your 3rd 50, times 2?
:30 rest between sets, check HR
Until 7:30 p.m., with shnorkels, finish up with...
50's @ :50 as follows:
3 swim 1 kick
2 swim 2 kick
1 swim 3 kick
Lane 1 can go @ :55; all 50's kick are with the shnorkel
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
1:00 rest
4 sets of:
3 x 50 @ 1:00- 25 swim free, 25 fist free drill (last 3 sets, go drill/swim in primary stroke)
2 x 75@ 1:20- 25 swim, 50 kick neg split on back (UDK!); 1st set go free, last 3 go primary stroke
1 x 50 kick FAST @ :50 (2nd set @ :45, 3rd set @ :40, last set @ :35!*@!)
No rest between sets, check HR after 4th set.
With fins, 6 sets of:
3 x 50 swim desc 1-3 @ 1:00, #3 should be all out FAST
1 x 50 drill immediately after 3rd 50 above...
1 x 100 swim in same stroke as 50's above- how close can you come to your 3rd 50, times 2?
:30 rest between sets, check HR
Until 7:30 p.m., with shnorkels, finish up with...
50's @ :50 as follows:
3 swim 1 kick
2 swim 2 kick
1 swim 3 kick
Lane 1 can go @ :55; all 50's kick are with the shnorkel
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
Saturday, November 26, 2016
Saturday, November 26, 2016
1 x 600- 300 swim freestyle, 300 reverse IM- 3 x 100's reverse IM drill- except 2nd 100 is kick on back
1:00 rest
With fins, 16 x 25 as follows:
1- free or dolph kick on back @ :40 (UDK to halfway)
2- same kick as #1, but @ :20, UDK to halfway
3- choice drill (odd rounds free, even rounds primary stroke) @ :40
4- swim build to FAST @ :20, same stroke as #3
1:00 rest, check HR & take fins off
24 x 75 as follows:
1&2- 25 sit & spin drill, 50 swim back neg split @ 1:20
3&4, fly pull with free kick/swim fly/choice fly drill by 25's @ 1:20
5&6, swim IM (by 25's) @ 1:10, desc 1-2 (Lanes 1&2 go @ 1:15)
7-8, swim free br 3/5/3 by 25's @ :55 (Lanes 1 & 2 @ 1:05)
No rest between sets, check HR after #24
TEST SET:
3 x 350 IM @ 5:30 descend 1-3 to all out SMOKING FAST (75 of each stroke, 50 kick free with boards)
Until 10 a.m., finish up with...
4 x 25 kick with boards @ :40/:20
6 x 100 swim-
1&2, 50 free 50 primary stroke @ 1:20 (1:30)
#3- swim free br 3/5 by 50's @ 1:05
Check HR after last 100 in each round.
100 easy drill before you get out. Do an excellent job with your drylands today, and do some HW as well. Have a great day!
1:00 rest
With fins, 16 x 25 as follows:
1- free or dolph kick on back @ :40 (UDK to halfway)
2- same kick as #1, but @ :20, UDK to halfway
3- choice drill (odd rounds free, even rounds primary stroke) @ :40
4- swim build to FAST @ :20, same stroke as #3
1:00 rest, check HR & take fins off
24 x 75 as follows:
1&2- 25 sit & spin drill, 50 swim back neg split @ 1:20
3&4, fly pull with free kick/swim fly/choice fly drill by 25's @ 1:20
5&6, swim IM (by 25's) @ 1:10, desc 1-2 (Lanes 1&2 go @ 1:15)
7-8, swim free br 3/5/3 by 25's @ :55 (Lanes 1 & 2 @ 1:05)
No rest between sets, check HR after #24
TEST SET:
3 x 350 IM @ 5:30 descend 1-3 to all out SMOKING FAST (75 of each stroke, 50 kick free with boards)
Until 10 a.m., finish up with...
4 x 25 kick with boards @ :40/:20
6 x 100 swim-
1&2, 50 free 50 primary stroke @ 1:20 (1:30)
#3- swim free br 3/5 by 50's @ 1:05
Check HR after last 100 in each round.
100 easy drill before you get out. Do an excellent job with your drylands today, and do some HW as well. Have a great day!
Wednesday, November 23, 2016
Thursday, November 24, 2016
1x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
4 x 50 catchup free drill @ 1:00
4 x 75 @ 1:30- 50 2 kicks 1 pull breaststroke drill, last 25 is kick on back build to FAST
Put fins on:
9 x 75 breast pull with dolphin kick @ 1:30 descend 1-3's, with FLIP TURNS
Check HR after #9
Focus on UDK throughout, descend the 200's to something smoking FAST:
8 x 50 breaststroke swim/kick on back @ :50
1 x 200 kick in primary stroke with boards @ 3:30, get time
8 x 50 kick on back @ :45 (Lane 1 go swim/kick if needed)
1 x 200 kick in primary stroke with boards @ 3:30, faster than #1
8 x 50 swim/kick by 25's @ :40 (Lane 1 go all swim if needed)
1 x 200 kick- as above, fastest of the day!
1:00 rest, check HR
6 sets of:
1 x 150 drill/swim in primary stroke @ 3:00
4 x 50 swim at 200 Goal Pace in primary stroke @ 1:00 (go @ :10 rest in 3rd & 6th sets)
"REVERSE BALLS"
In groups of 3 with one ball- winner of the first round sits out; loser of the 2nd round has to do a big nasty set- everybody else gets to do "the usual."
100 easy drill before you get out. Enjoy the day today- we all have a lot to be thankful for!
1:00 rest
4 x 50 catchup free drill @ 1:00
4 x 75 @ 1:30- 50 2 kicks 1 pull breaststroke drill, last 25 is kick on back build to FAST
Put fins on:
9 x 75 breast pull with dolphin kick @ 1:30 descend 1-3's, with FLIP TURNS
Check HR after #9
Focus on UDK throughout, descend the 200's to something smoking FAST:
8 x 50 breaststroke swim/kick on back @ :50
1 x 200 kick in primary stroke with boards @ 3:30, get time
8 x 50 kick on back @ :45 (Lane 1 go swim/kick if needed)
1 x 200 kick in primary stroke with boards @ 3:30, faster than #1
8 x 50 swim/kick by 25's @ :40 (Lane 1 go all swim if needed)
1 x 200 kick- as above, fastest of the day!
1:00 rest, check HR
6 sets of:
1 x 150 drill/swim in primary stroke @ 3:00
4 x 50 swim at 200 Goal Pace in primary stroke @ 1:00 (go @ :10 rest in 3rd & 6th sets)
"REVERSE BALLS"
In groups of 3 with one ball- winner of the first round sits out; loser of the 2nd round has to do a big nasty set- everybody else gets to do "the usual."
100 easy drill before you get out. Enjoy the day today- we all have a lot to be thankful for!
Wednesday, November 23, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is choice skulling/kick/drill by 25's
1:00 rest
With fins, 2 sets of:
4 x 25 breast pull with free kick @ :35
2 x 75 breast pull with dolphin kick (and flip turns) desc 1-2 @ 1:30
No rest between sets, check HR after 2nd set, then take fins off
1 x 150- choice breaststroke drill/skulling by 25's @ 3:00
2 x 50 kick/swim breaststroke by 25's @ :55
3 x 50 swim breast/free by 25's @ :50
1 x 150- choice breaststroke drill/skulling by 25's @ 3:00
2 x 50 kick/swim breaststroke by 25's @ :50
3 x 50 swim breast/free by 25's @ :45
1:00 rest, check HR
3 sets of:
6 x 100 kick as follows:
odds- kick on back @ 1:50, focus on UDK & make the interval
evens- BROKEN KICK with boards @ 2:30 (all @ :10 rest)
#2- 50/2 x 25
#4- 25/50/25
#6- 2 x 25/50
1 x 200 swim free br 3/5 by 100's @ 3:00
1 x 100 kick IM (by 25's) FAST for time
1:00 rest between sets, check HR
100 easy drill before you get out. Enjoy your time with family & friends tomorrow, be thankful for all that you have in your life! Have a great day!
1:00 rest
With fins, 2 sets of:
4 x 25 breast pull with free kick @ :35
2 x 75 breast pull with dolphin kick (and flip turns) desc 1-2 @ 1:30
No rest between sets, check HR after 2nd set, then take fins off
1 x 150- choice breaststroke drill/skulling by 25's @ 3:00
2 x 50 kick/swim breaststroke by 25's @ :55
3 x 50 swim breast/free by 25's @ :50
1 x 150- choice breaststroke drill/skulling by 25's @ 3:00
2 x 50 kick/swim breaststroke by 25's @ :50
3 x 50 swim breast/free by 25's @ :45
1:00 rest, check HR
3 sets of:
6 x 100 kick as follows:
odds- kick on back @ 1:50, focus on UDK & make the interval
evens- BROKEN KICK with boards @ 2:30 (all @ :10 rest)
#2- 50/2 x 25
#4- 25/50/25
#6- 2 x 25/50
1 x 200 swim free br 3/5 by 100's @ 3:00
1 x 100 kick IM (by 25's) FAST for time
1:00 rest between sets, check HR
100 easy drill before you get out. Enjoy your time with family & friends tomorrow, be thankful for all that you have in your life! Have a great day!
Tuesday, November 22, 2016
Wednesday Morning, November 23, 2016- Sr. Silver & Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is choice skulling/kick/drill by 25's
1:00 rest
With fins, 2 sets of:
4 x 25 breast pull with free kick @ :35
2 x 75 breast pull with dolphin kick (and flip turns) desc 1-2 @ 1:30
No rest between sets, check HR after 2nd set, then take fins off
1 x 200- choice breaststroke drill/skulling by 25's
2 x 50 kick/swim breaststroke by 25's @ :55
3 x 50 swim breast/free by 25's @ :50
1 x 200- choice breaststroke drill/skulling by 25's
2 x 50 kick/swim breaststroke by 25's @ :50
3 x 50 swim breast/free by 25's @ :45
1:00 rest, check HR
3 sets of:
6 x 100 kick as follows:
odds- kick on back @ 1:40, focus on UDK & make the interval
evens- BROKEN KICK with boards @ 2:20 (all @ :10 rest)
#2- 50/2 x 25
#4- 25/50/25
#6- 2 x 25/50
1 x 200 swim free br 3/5 by 100's @ 3:00
1 x 100 kick IM (by 25's) FAST for time
1:00 rest between sets, check HR
With shnorkels, finish up with:
50's swim free, 3 @ :50, 1 @ :40
:30 rest after every 3rd set of 4 to check HR
Work on starts until 7:15 a.m.
100 easy drill before you get out. Enjoy your time off today, don't take all the good things in your life for granted. Tomorrow morning at 5:15 a.m. @ CM for Junior Gold. Have a great day!
1:00 rest
With fins, 2 sets of:
4 x 25 breast pull with free kick @ :35
2 x 75 breast pull with dolphin kick (and flip turns) desc 1-2 @ 1:30
No rest between sets, check HR after 2nd set, then take fins off
1 x 200- choice breaststroke drill/skulling by 25's
2 x 50 kick/swim breaststroke by 25's @ :55
3 x 50 swim breast/free by 25's @ :50
1 x 200- choice breaststroke drill/skulling by 25's
2 x 50 kick/swim breaststroke by 25's @ :50
3 x 50 swim breast/free by 25's @ :45
1:00 rest, check HR
3 sets of:
6 x 100 kick as follows:
odds- kick on back @ 1:40, focus on UDK & make the interval
evens- BROKEN KICK with boards @ 2:20 (all @ :10 rest)
#2- 50/2 x 25
#4- 25/50/25
#6- 2 x 25/50
1 x 200 swim free br 3/5 by 100's @ 3:00
1 x 100 kick IM (by 25's) FAST for time
1:00 rest between sets, check HR
With shnorkels, finish up with:
50's swim free, 3 @ :50, 1 @ :40
:30 rest after every 3rd set of 4 to check HR
Work on starts until 7:15 a.m.
100 easy drill before you get out. Enjoy your time off today, don't take all the good things in your life for granted. Tomorrow morning at 5:15 a.m. @ CM for Junior Gold. Have a great day!
Tuesday, November 22, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
2 x 125 @ 2:20- 50 ra2 la2 free drill, 75 kick/drill/kick by 25's in primary stroke (UDK!)
4 x 75 @ 1:30 (2nd set- @ 1:25)
odds- breast pull with free kick, with flip turns
evens- 25 fly pull with free kick, 50 kick IM order by 25's with boards
:30 rest between sets to check your HR.
At least 3 rounds of...(can anybody go 5 rounds? 6?!? How low can you go?)
1 x 100 swim free br 3/7/3, except last 25 is kick free on back (UDK!)
1 x 100 swim 50 free br 3/7, last 50 is kick breast/free by 25's with boards
1 x 100 swim 25 free br 3, last 75 is kick free/breast/free on back (UDK!)
1 x 100 kick IM order by 25's with boards
1st set @ 1:50; 2nd set @ 1:45; 3rd set @ 1:40, etc...
Check HR after 3rd set- or if you miss a 100, then try one more round.
LONG SWIM-
6 times through:
75 swim IM (fly/back/breast)
75 swim free br 3/5/7 by 25's
100 kick on back- 50 free, 50 NO FREE
:10 rest
50 kick all out FAST with boards in primary stroke
Check HR after last time through
Do an excellent job with your HW tonight, and with your drylands. Start thinking about your swims at SPORT FAIR (or Mako), come up with some goals for yourself. Have a great day!
1:00 rest
2 sets of:
2 x 125 @ 2:20- 50 ra2 la2 free drill, 75 kick/drill/kick by 25's in primary stroke (UDK!)
4 x 75 @ 1:30 (2nd set- @ 1:25)
odds- breast pull with free kick, with flip turns
evens- 25 fly pull with free kick, 50 kick IM order by 25's with boards
:30 rest between sets to check your HR.
At least 3 rounds of...(can anybody go 5 rounds? 6?!? How low can you go?)
1 x 100 swim free br 3/7/3, except last 25 is kick free on back (UDK!)
1 x 100 swim 50 free br 3/7, last 50 is kick breast/free by 25's with boards
1 x 100 swim 25 free br 3, last 75 is kick free/breast/free on back (UDK!)
1 x 100 kick IM order by 25's with boards
1st set @ 1:50; 2nd set @ 1:45; 3rd set @ 1:40, etc...
Check HR after 3rd set- or if you miss a 100, then try one more round.
LONG SWIM-
6 times through:
75 swim IM (fly/back/breast)
75 swim free br 3/5/7 by 25's
100 kick on back- 50 free, 50 NO FREE
:10 rest
50 kick all out FAST with boards in primary stroke
Check HR after last time through
Do an excellent job with your HW tonight, and with your drylands. Start thinking about your swims at SPORT FAIR (or Mako), come up with some goals for yourself. Have a great day!
Monday, November 21, 2016
Tuesday, November 22, 2016
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
2 x 125 @ 2:10- 50 ra2 la2 free drill, 75 kick/drill/kick by 25's in primary stroke (UDK!)
6 x 75 @ 1:25 (2nd set- @ 1:20)
odds- breast pull with free kick, with flip turns
evens- 25 fly pull with free kick, 50 kick IM order by 25's with boards
:30 rest between sets to check your HR.
At least 3 rounds of...(can anybody go 5 rounds? 6?!? How low can you go?)
1 x 100 swim free br 3/7/3, except last 25 is kick free on back (UDK!)
1 x 100 swim 50 free br 3/7, last 50 is kick breast/free by 25's with boards
1 x 100 swim 25 free br 3, last 75 is kick free/breast/free on back (UDK!)
1 x 100 kick IM order by 25's with boards
1st set @ 1:40; 2nd set @ 1:35; 3rd set @ 1:30, etc...
Check HR after 3rd set- or if you miss a 100, then try one more round.
LONG SWIM-
6 times through:
75 swim IM (fly/back/breast)
75 swim free br 3/5/7 by 25's
100 kick on back- 50 free, 50 NO FREE
:10 rest
50 kick all out FAST with boards in primary stroke
Check HR after last time through
Until 7:15 a.m., finish up with:
2 x 100's swim 50 free br 3, 50 primary stroke NO FREE @ 1:20
1 x 100 swim free br 3 @ 1:05
Check HR at 7:14 a.m., then go 100 easy drill.
Do an excellent job in school today, and with your drylands tonight. Start thinking about your swims at SPORT FAIR, come up with some goals for yourself. Have a great day!
1:00 rest
2 sets of:
2 x 125 @ 2:10- 50 ra2 la2 free drill, 75 kick/drill/kick by 25's in primary stroke (UDK!)
6 x 75 @ 1:25 (2nd set- @ 1:20)
odds- breast pull with free kick, with flip turns
evens- 25 fly pull with free kick, 50 kick IM order by 25's with boards
:30 rest between sets to check your HR.
At least 3 rounds of...(can anybody go 5 rounds? 6?!? How low can you go?)
1 x 100 swim free br 3/7/3, except last 25 is kick free on back (UDK!)
1 x 100 swim 50 free br 3/7, last 50 is kick breast/free by 25's with boards
1 x 100 swim 25 free br 3, last 75 is kick free/breast/free on back (UDK!)
1 x 100 kick IM order by 25's with boards
1st set @ 1:40; 2nd set @ 1:35; 3rd set @ 1:30, etc...
Check HR after 3rd set- or if you miss a 100, then try one more round.
LONG SWIM-
6 times through:
75 swim IM (fly/back/breast)
75 swim free br 3/5/7 by 25's
100 kick on back- 50 free, 50 NO FREE
:10 rest
50 kick all out FAST with boards in primary stroke
Check HR after last time through
Until 7:15 a.m., finish up with:
2 x 100's swim 50 free br 3, 50 primary stroke NO FREE @ 1:20
1 x 100 swim free br 3 @ 1:05
Check HR at 7:14 a.m., then go 100 easy drill.
Do an excellent job in school today, and with your drylands tonight. Start thinking about your swims at SPORT FAIR, come up with some goals for yourself. Have a great day!
Monday, November 21, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
Great job at the meet this weekend!
All @ 1:00 rest...
30 mins swim- at 300 continuous freestyle br 3/5 by 50's, then if you'd like 200 choice swim
20 mins pull with shnorkel- at least 200 swim continuous, then you can go 50 choice skulling if you'd like
10 mins kick- no more than 100 yards at a time with boards, then on your back (UDK!) for a 100
If there is time, finish up with some starts- work on entering the water in a streamlined, straight line.
Do a good job with your HW tonight and get excited to race at either the Mako & Sport Fair meet next month. Have a great day!
1:00 rest
Great job at the meet this weekend!
All @ 1:00 rest...
30 mins swim- at 300 continuous freestyle br 3/5 by 50's, then if you'd like 200 choice swim
20 mins pull with shnorkel- at least 200 swim continuous, then you can go 50 choice skulling if you'd like
10 mins kick- no more than 100 yards at a time with boards, then on your back (UDK!) for a 100
If there is time, finish up with some starts- work on entering the water in a streamlined, straight line.
Do a good job with your HW tonight and get excited to race at either the Mako & Sport Fair meet next month. Have a great day!
Sunday, November 20, 2016
Monday, November 21, 2016
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
Great job at the meet this weekend!
All @ 1:00 rest...
30 mins swim
20 mins pull with shnorkel
10 mins kick- no more than 100 yards at a time with boards, then on your back (UDK!)
One at a time, I'll pull you out & get your thoughts on the meet this past weekend, and some goals you have for the rest of the SCY season,
We'll finish up with some work on starts.
Do a great job in school & get excited for Sport Fair. Have a great day!
1:00 rest
Great job at the meet this weekend!
All @ 1:00 rest...
30 mins swim
20 mins pull with shnorkel
10 mins kick- no more than 100 yards at a time with boards, then on your back (UDK!)
One at a time, I'll pull you out & get your thoughts on the meet this past weekend, and some goals you have for the rest of the SCY season,
We'll finish up with some work on starts.
Do a great job in school & get excited for Sport Fair. Have a great day!
Thursday, November 17, 2016
Thursday, November 17, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
Focus on fast, smooth breakouts, efficient turns and making sure your stroke is technically sound.
4 x 75 @ 1:25- ra2 la2 free drill, choice drill in primary stroke NO FREE, breast kick on back- by 25's
4 x 50 @ 1:00- swim free, fist free drill- br 3 for both & count strokes
3 x 150 @ 2:40- 50 swim free br 3/5 by 25's, 100 swim/kick by 25's in primary stroke NO FREE
8 x 50 swim IM order by 25's @ :55
8 x 1/2 pool sprints @ :30- 4 primary stroke, 4 choice
1 x 400- 25 choice kick on back (UDK's) or with boards- build kick to FAST, then 25 choice skulling
1:00 rest, check HR
With fins, 24 x 25 @ :45 in sets of 4: the usual!
Odd sets of 4 are free, even sets of 4 are NO FREESTYLE
Until 5:45 p.m., work on starts
100 easy drill before you get out. Do an excellent job in school today and get ready to race this weekend. Have a great day!
1:00 rest
Focus on fast, smooth breakouts, efficient turns and making sure your stroke is technically sound.
4 x 75 @ 1:25- ra2 la2 free drill, choice drill in primary stroke NO FREE, breast kick on back- by 25's
4 x 50 @ 1:00- swim free, fist free drill- br 3 for both & count strokes
3 x 150 @ 2:40- 50 swim free br 3/5 by 25's, 100 swim/kick by 25's in primary stroke NO FREE
8 x 50 swim IM order by 25's @ :55
8 x 1/2 pool sprints @ :30- 4 primary stroke, 4 choice
1 x 400- 25 choice kick on back (UDK's) or with boards- build kick to FAST, then 25 choice skulling
1:00 rest, check HR
With fins, 24 x 25 @ :45 in sets of 4: the usual!
Odd sets of 4 are free, even sets of 4 are NO FREESTYLE
Until 5:45 p.m., work on starts
100 easy drill before you get out. Do an excellent job in school today and get ready to race this weekend. Have a great day!
Wednesday, November 16, 2016
Thursday, November 17, 2016
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
Focus on fast, smooth breakouts, efficient turns and making sure your stroke is technically sound.
4 x 75 @ 1:20- ra2 la2 free drill, choice drill in primary stroke NO FREE, breast kick on back- by 25's
4 x 50 @ 1:00- swim free, fist free drill- br 3 for both & count strokes
3 x 150 @ 2:30- 50 swim free br 3/5 by 25's, 100 swim/kick by 25's in primary stroke NO FREE
8 x 50 swim IM order by 25's @ :50
8 x 1/2 pool sprints @ :30- 4 primary stroke, 4 choice
1 x 400- 25 choice kick on back (UDK's) or with boards- build kick to FAST, then 25 choice skulling
1:00 rest, check HR
With fins, 24 x 25 @ :45 in sets of 4: the usual!
Odd sets of 4 are free, even sets of 4 are NO FREESTYLE
Until 7:15 a.m., work on starts
100 easy drill before you get out. Do an excellent job in school today and get ready to race this weekend. Have a great day!
1:00 rest
Focus on fast, smooth breakouts, efficient turns and making sure your stroke is technically sound.
4 x 75 @ 1:20- ra2 la2 free drill, choice drill in primary stroke NO FREE, breast kick on back- by 25's
4 x 50 @ 1:00- swim free, fist free drill- br 3 for both & count strokes
3 x 150 @ 2:30- 50 swim free br 3/5 by 25's, 100 swim/kick by 25's in primary stroke NO FREE
8 x 50 swim IM order by 25's @ :50
8 x 1/2 pool sprints @ :30- 4 primary stroke, 4 choice
1 x 400- 25 choice kick on back (UDK's) or with boards- build kick to FAST, then 25 choice skulling
1:00 rest, check HR
With fins, 24 x 25 @ :45 in sets of 4: the usual!
Odd sets of 4 are free, even sets of 4 are NO FREESTYLE
Until 7:15 a.m., work on starts
100 easy drill before you get out. Do an excellent job in school today and get ready to race this weekend. Have a great day!
Wednesday, November 16, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
4 x 50 @ 1:00- swim free br 3, fist free drill br 3, count strokes on both 25's, how close are they?
1 x 200 @ 3:45- 50 drill in 4th best stroke (NO FREE), 50 kick on back BIG neg split (UDK!)
4 x 50 choice drill in primary stroke NO FREE @ 1:00
2 x 150 swim/kick by 25's in primary stroke @ 2:40, desc 1-2
4 x 50 swim/kick by 25's free @ :50
3 x 100 kick desc 1-3 to something juicy @ 1:45
1:00 rest, check HR
With fins, 5 sets of:
3 x 50 swim descend 1-3 to all out FAST @ 1:05- get time on #3
2 x 25 swim FAST @ :10 rest (same stroke as 50's above), all @ 1:15, can you be faster here than your 50 best time?
1st two sets are free, 2nd two sets are primary stroke NO FREE, last set is your choice.
Everybody together, until 6:00 p.m.,
6 x 25 kick with boards as follows:
odds- 1/2 FAST choice 1/2 easy breaststroke @ :45
evens- all FAST in primary stroke @ :25- keep track of times on the evens
1 x 50 kick on back, focus on UDK's, @ 1:15
1 x 50 kick FAST for time with boards @ 1:00
No rest between sets, get HR after each round.
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited to race this weekend. Have a great day!
1:00 rest
4 x 50 @ 1:00- swim free br 3, fist free drill br 3, count strokes on both 25's, how close are they?
1 x 200 @ 3:45- 50 drill in 4th best stroke (NO FREE), 50 kick on back BIG neg split (UDK!)
4 x 50 choice drill in primary stroke NO FREE @ 1:00
2 x 150 swim/kick by 25's in primary stroke @ 2:40, desc 1-2
4 x 50 swim/kick by 25's free @ :50
3 x 100 kick desc 1-3 to something juicy @ 1:45
1:00 rest, check HR
With fins, 5 sets of:
3 x 50 swim descend 1-3 to all out FAST @ 1:05- get time on #3
2 x 25 swim FAST @ :10 rest (same stroke as 50's above), all @ 1:15, can you be faster here than your 50 best time?
1st two sets are free, 2nd two sets are primary stroke NO FREE, last set is your choice.
Everybody together, until 6:00 p.m.,
6 x 25 kick with boards as follows:
odds- 1/2 FAST choice 1/2 easy breaststroke @ :45
evens- all FAST in primary stroke @ :25- keep track of times on the evens
1 x 50 kick on back, focus on UDK's, @ 1:15
1 x 50 kick FAST for time with boards @ 1:00
No rest between sets, get HR after each round.
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited to race this weekend. Have a great day!
Tuesday, November 15, 2016
Wednesday, November 16, 2016- AM @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
4 x 50 @ 1:00- swim free br 3, fist free drill br 3, count strokes on both 25's, how close are they?
1 x 200 @ 3:45- 50 drill in 4th best stroke (NO FREE), 50 kick on back BIG neg split (UDK!)
4 x 50 choice drill in primary stroke NO FREE @ 1:00
2 x 150 swim/kick by 25's in primary stroke @ 2:40, desc 1-2
4 x 50 swim/kick by 25's free @ :50
3 x 100 kick desc 1-3 to something juicy @ 1:45
1:00 rest, check HR
Jr. Gold
LONG SWIM-
5 times through (desc 1-3, #4 can be moderate drill, #5 all out FAST)
100 IM kick with boards (by 25's)
150 swim back/breast by 75's-
150 swim free br 3 (except br 5 on the 50 from the 75 to 125)
Check HR when finished.
Sr. Silver
From a dive-
4 x 25 swim all out FAST in primary stroke, to a foot touch- get times & figure average
1 x 200- drill/skulling by 25's
1:00 rest, check HR
MYSTERY SET
Everybody together, until 7:15 a.m.,
6 x 25 kick with boards as follows:
odds- 1/2 FAST choice 1/2 easy breaststroke @ :45
evens- all FAST in primary stroke @ :25- keep track of times on the evens
1 x 50 kick on back, focus on UDK's, @ 1:00
1 x 50 kick FAST for time with boards @ 1:00
No rest between sets, get HR after each round.
100 easy drill before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!
1:00 rest
4 x 50 @ 1:00- swim free br 3, fist free drill br 3, count strokes on both 25's, how close are they?
1 x 200 @ 3:45- 50 drill in 4th best stroke (NO FREE), 50 kick on back BIG neg split (UDK!)
4 x 50 choice drill in primary stroke NO FREE @ 1:00
2 x 150 swim/kick by 25's in primary stroke @ 2:40, desc 1-2
4 x 50 swim/kick by 25's free @ :50
3 x 100 kick desc 1-3 to something juicy @ 1:45
1:00 rest, check HR
Jr. Gold
LONG SWIM-
5 times through (desc 1-3, #4 can be moderate drill, #5 all out FAST)
100 IM kick with boards (by 25's)
150 swim back/breast by 75's-
150 swim free br 3 (except br 5 on the 50 from the 75 to 125)
Check HR when finished.
Sr. Silver
From a dive-
4 x 25 swim all out FAST in primary stroke, to a foot touch- get times & figure average
1 x 200- drill/skulling by 25's
1:00 rest, check HR
MYSTERY SET
Everybody together, until 7:15 a.m.,
6 x 25 kick with boards as follows:
odds- 1/2 FAST choice 1/2 easy breaststroke @ :45
evens- all FAST in primary stroke @ :25- keep track of times on the evens
1 x 50 kick on back, focus on UDK's, @ 1:00
1 x 50 kick FAST for time with boards @ 1:00
No rest between sets, get HR after each round.
100 easy drill before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!
Tuesday, November 15, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
All @ :15 rest...
1 x 200- 50 ra2 la2 free drill, 50 2 kicks 1 pull breaststroke
1 x 200- 50 swim breast, 25 choice breaststroke drill, 50 swim breaststroke (faster), 25 choice breaststroke drill, 50 swim breaststroke (FASTEST of the set)
1 x 200- 50 kick as FAST as you can go with boards, 50 drill in 4th best stroke, NO FREE
1 x 200 swim/kick breaststroke by 50's, 2nd 100 faster than 1st 100
Check HR, then everybody together...
6 x 100 @ 1:50-
odds- 25 breast pull with free kick, 50 swim (neg split) breaststroke, 25 choice breast drill
evens- kick 50 on back (UDK!), 50 with boards- even 25's are always breaststroke, desc 1-3
1:00 rest, check HR
LONG SWIM-
5 times through (desc 1-3, #4 can be moderate drill, #5 all out FAST)
100 IM kick with baords (by 25's)
150 swim back/breast by 75's-
150 swim free br 3 (except br 5 on the 50 from the 75 to 125)
Check HR when finished.
Work on starts before you go. Do an excellent job with drylands today- and with your HW. Have a great day!
1:00 rest
All @ :15 rest...
1 x 200- 50 ra2 la2 free drill, 50 2 kicks 1 pull breaststroke
1 x 200- 50 swim breast, 25 choice breaststroke drill, 50 swim breaststroke (faster), 25 choice breaststroke drill, 50 swim breaststroke (FASTEST of the set)
1 x 200- 50 kick as FAST as you can go with boards, 50 drill in 4th best stroke, NO FREE
1 x 200 swim/kick breaststroke by 50's, 2nd 100 faster than 1st 100
Check HR, then everybody together...
6 x 100 @ 1:50-
odds- 25 breast pull with free kick, 50 swim (neg split) breaststroke, 25 choice breast drill
evens- kick 50 on back (UDK!), 50 with boards- even 25's are always breaststroke, desc 1-3
1:00 rest, check HR
LONG SWIM-
5 times through (desc 1-3, #4 can be moderate drill, #5 all out FAST)
100 IM kick with baords (by 25's)
150 swim back/breast by 75's-
150 swim free br 3 (except br 5 on the 50 from the 75 to 125)
Check HR when finished.
Work on starts before you go. Do an excellent job with drylands today- and with your HW. Have a great day!
Monday, November 14, 2016
Tuesday, November 15, 2016
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
2 x 200 @ :15 rest- 50 ra2 la2 free drill, 50 2 kicks 1 pull breaststroke
6 x 100 @ 1:45-
odds- 25 breast pull with free kick, 50 swim (neg split) breaststroke, 25 choice breast drill
evens- kick 50 on back (UDK!), 50 with boards- even 25's are always breaststroke, desc 1-3
2 x 200 @ :10 rest- 50 swim breast, 25 choice breaststroke drill, 50 swim breaststroke (faster), 25 choice breaststroke drill, 50 swim breaststroke (FASTEST of the set)
6 x 100 @ 1:35-
odds- 25 swim breaststroke, 75 swim free br 3/7/3 by 25's
evens- kick choice, but 3rd 25 is breaststroke kick
2 x 200 @ :10 rest- 50 kick as FAST as you can go with boards, 50 drill in 4th best stroke, NO FREE
6 x 100 @ 1:25-
odds- 50 swim free, 50 swim back
evens- 25 sit & spin back drill, 75 swim free br 3/5/7 by 25's
1:00 rest, check HR
LONG SWIM-
5 times through (desc 1-3, #4 can be moderate drill, #5 all out FAST)
100 IM kick with baords (by 25's)
150 swim back/breast by 75's-
150 swim free br 3 (except br 5 on the 50 from the 75 to 125)
Check HR when finished.
Work on starts before you go. Do an excellent job with drylands today- and in school. Have a great day!
1:00 rest
2 x 200 @ :15 rest- 50 ra2 la2 free drill, 50 2 kicks 1 pull breaststroke
6 x 100 @ 1:45-
odds- 25 breast pull with free kick, 50 swim (neg split) breaststroke, 25 choice breast drill
evens- kick 50 on back (UDK!), 50 with boards- even 25's are always breaststroke, desc 1-3
2 x 200 @ :10 rest- 50 swim breast, 25 choice breaststroke drill, 50 swim breaststroke (faster), 25 choice breaststroke drill, 50 swim breaststroke (FASTEST of the set)
6 x 100 @ 1:35-
odds- 25 swim breaststroke, 75 swim free br 3/7/3 by 25's
evens- kick choice, but 3rd 25 is breaststroke kick
2 x 200 @ :10 rest- 50 kick as FAST as you can go with boards, 50 drill in 4th best stroke, NO FREE
6 x 100 @ 1:25-
odds- 50 swim free, 50 swim back
evens- 25 sit & spin back drill, 75 swim free br 3/5/7 by 25's
1:00 rest, check HR
LONG SWIM-
5 times through (desc 1-3, #4 can be moderate drill, #5 all out FAST)
100 IM kick with baords (by 25's)
150 swim back/breast by 75's-
150 swim free br 3 (except br 5 on the 50 from the 75 to 125)
Check HR when finished.
Work on starts before you go. Do an excellent job with drylands today- and in school. Have a great day!
Monday, November 14, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
4 x 50 @ 1:00- catchup free drill, kick on back with arms towards ceiling by 25's
4 x 75 @ 1:20- drill/swim/drill by 25's in primary stroke NO FREE
4 x 50 swim/kick by 25's @ :55, can be free, but at least two must be primary stroke
4 x 50 swim/kick by 25's @ :45, can be free, but at least one must be primary stroke
1:00 rest, check HR
4 sets of, with boards (where noted):
3 x 50 kick on back @ :55 (go kick/swim by 25's for Lane 1), focus on UDK's
:15 extra rest
1 x 75 kick FAST with boards @ 1:30
50 easy drill @ 1:15
1 x BROKEN 75 KICK with boards- 25/50 @ :10 rest, all @ 2:00
1:00 rest after every set to check HR
With shnorkel, finish up with...
18 x 50 swim free- 2 @ :55, 1 @ :40
Check HR after #18
100 easy drill before you get out. Do an excellent job in school today & get excited to race next weekend. Have a great day!
1:00 rest
4 x 50 @ 1:00- catchup free drill, kick on back with arms towards ceiling by 25's
4 x 75 @ 1:20- drill/swim/drill by 25's in primary stroke NO FREE
4 x 50 swim/kick by 25's @ :55, can be free, but at least two must be primary stroke
4 x 50 swim/kick by 25's @ :45, can be free, but at least one must be primary stroke
1:00 rest, check HR
4 sets of, with boards (where noted):
3 x 50 kick on back @ :55 (go kick/swim by 25's for Lane 1), focus on UDK's
:15 extra rest
1 x 75 kick FAST with boards @ 1:30
50 easy drill @ 1:15
1 x BROKEN 75 KICK with boards- 25/50 @ :10 rest, all @ 2:00
1:00 rest after every set to check HR
With shnorkel, finish up with...
18 x 50 swim free- 2 @ :55, 1 @ :40
Check HR after #18
100 easy drill before you get out. Do an excellent job in school today & get excited to race next weekend. Have a great day!
Sunday, November 13, 2016
Monday, November 14, 2016
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
4 x 50 @ 1:00- catchup free drill, kick on back with arms towards ceiling by 25's
4 x 75 @ 1:20- drill/swim/drill by 25's in primary stroke NO FREE
4 x 50 swim/kick by 25's @ :55, can be free, but at least two must be primary stroke
4 x 50 swim/kick by 25's @ :45, can be free, but at least one must be primary stroke
1:00 rest, check HR
With fins, 4 sets of:
3 x 75 swim desc 1-3 to all out FAST @ 1:40- all the same stroke
Get time on #3, then immediately go 1 x 50 drill
1 x 150 swim all out FAST (same stroke as 75's)- goal is to be your 75 time x 2, plus :02
Get HR, :30 rest between sets.
1st set, 2nd & 3rd sets in primary stroke, 4th set choice
With boards where noted:
3 x 50 kick on back @ :55 (go kick/swim by 25's for Lane 1), focus on UDK's
:15 extra rest
1 x 75 kick FAST with boards @ 1:30
50 easy drill @ 1:00
1 x BROKEN 75 KICK with boards- 25/50 @ :10 rest, all @ 2:00
1:00 rest after every 3rd set to check HR
100 easy drill before you get out. Do an excellent job in school today & get excited to race next weekend. Have a great day!
1:00 rest
4 x 50 @ 1:00- catchup free drill, kick on back with arms towards ceiling by 25's
4 x 75 @ 1:20- drill/swim/drill by 25's in primary stroke NO FREE
4 x 50 swim/kick by 25's @ :55, can be free, but at least two must be primary stroke
4 x 50 swim/kick by 25's @ :45, can be free, but at least one must be primary stroke
1:00 rest, check HR
With fins, 4 sets of:
3 x 75 swim desc 1-3 to all out FAST @ 1:40- all the same stroke
Get time on #3, then immediately go 1 x 50 drill
1 x 150 swim all out FAST (same stroke as 75's)- goal is to be your 75 time x 2, plus :02
Get HR, :30 rest between sets.
1st set, 2nd & 3rd sets in primary stroke, 4th set choice
With boards where noted:
3 x 50 kick on back @ :55 (go kick/swim by 25's for Lane 1), focus on UDK's
:15 extra rest
1 x 75 kick FAST with boards @ 1:30
50 easy drill @ 1:00
1 x BROKEN 75 KICK with boards- 25/50 @ :10 rest, all @ 2:00
1:00 rest after every 3rd set to check HR
100 easy drill before you get out. Do an excellent job in school today & get excited to race next weekend. Have a great day!
Sunday, November 13, 2016- Combined Jr. Gold at Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM-each 100 is kick/drill/drill/swim by 25's
1:00 rest
2 x 125 @ 2:15- 50 ra2 la2 free drill, 50 kick choice neg split, 25 choice skulling
1 x 300 @ 5:00- 50 swim free br 5, 50 drill/kick on back (build) in primary stroke, NO FREE
6 x 50 @ 1:00- 25 swim in primary stroke (build), 25 kick free head out- good UDK off the wall will help
4 x 75 @ 1:20- 25 kick FAST dolphin kick on back (UDK!), 50 drill/swim in 4th best stroke, NO FREE
1:00 rest, check HR
18 x 100 in 3 sets of 6-
2- swim 25 fly, 75 free br 3/5/3 by 25's @ 1:25- Lane 1 @ 1:35
2- swim free br 3, except 3rd 25 is kick FAST on back @ 1:25- Lane 1 @ 1:35
2- swim free br 3/7/3 by 25's, last 25 swim in 4th best stroke @ 1:25- Lane 1 @ 1:35
1:00 rest after #18, check HR
With fins, finish up with...
3 x 75 swim desc 1-3 to something smoking FAST @ 1:40
Get time on #3, immediately get into a 50 drill...
1 x 150 swim FAST- how close can you come to 2x your 75 time, plus :02???
:30 rest between rounds, check HR
100 easy drill at 7:28 p.m. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
1:00 rest
2 x 125 @ 2:15- 50 ra2 la2 free drill, 50 kick choice neg split, 25 choice skulling
1 x 300 @ 5:00- 50 swim free br 5, 50 drill/kick on back (build) in primary stroke, NO FREE
6 x 50 @ 1:00- 25 swim in primary stroke (build), 25 kick free head out- good UDK off the wall will help
4 x 75 @ 1:20- 25 kick FAST dolphin kick on back (UDK!), 50 drill/swim in 4th best stroke, NO FREE
1:00 rest, check HR
18 x 100 in 3 sets of 6-
2- swim 25 fly, 75 free br 3/5/3 by 25's @ 1:25- Lane 1 @ 1:35
2- swim free br 3, except 3rd 25 is kick FAST on back @ 1:25- Lane 1 @ 1:35
2- swim free br 3/7/3 by 25's, last 25 swim in 4th best stroke @ 1:25- Lane 1 @ 1:35
1:00 rest after #18, check HR
With fins, finish up with...
3 x 75 swim desc 1-3 to something smoking FAST @ 1:40
Get time on #3, immediately get into a 50 drill...
1 x 150 swim FAST- how close can you come to 2x your 75 time, plus :02???
:30 rest between rounds, check HR
100 easy drill at 7:28 p.m. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
Saturday, November 12, 2016
Sunday Morning, November 13, 2016- Sr. Silver at Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
4 x 75 @ 1:25- 25 catchup free drill, 50 choice drill in primary stroke (NO FREE)
3 x 150 @ 2:40- 25 swim free (build kick), 100 swim/kick by 25's in primary stroke (NO FREE)
8 x 50 @ :55-
1&2- swim/kick on back free
3&4- swim/kick on back in primary stroke NO FREE
Descend 1-2 for each
6 x 1/2 pool sprints @ :30, go 1-3 in primary stroke, 4-6 choice
1:00 rest, check HR
With fins, 6 sets of, all @ 1:00-
3 x 50 swim desc 1-3 to all out FAST
#4- 25 dolphin kick LUNGBUSTER (FAST), 25 swim FAST
Go odd rounds freestyle; even rounds in primary stroke NO FREE.
Take fins off after last set, check HR
Until the end of workout...
1 x 100 swim free br 3/5- big kick on the third 25- @ 1:30
1 x 100 swim/kick by 50's in primary stroke @ 1:40
1 x 100swim IM @ 1:50
Repeat until the end of workout, focus on UDK's throughout.
Do an excellent job in school, make sure you're ready for the week ahead. Have a great day!
1:00 rest
4 x 75 @ 1:25- 25 catchup free drill, 50 choice drill in primary stroke (NO FREE)
3 x 150 @ 2:40- 25 swim free (build kick), 100 swim/kick by 25's in primary stroke (NO FREE)
8 x 50 @ :55-
1&2- swim/kick on back free
3&4- swim/kick on back in primary stroke NO FREE
Descend 1-2 for each
6 x 1/2 pool sprints @ :30, go 1-3 in primary stroke, 4-6 choice
1:00 rest, check HR
With fins, 6 sets of, all @ 1:00-
3 x 50 swim desc 1-3 to all out FAST
#4- 25 dolphin kick LUNGBUSTER (FAST), 25 swim FAST
Go odd rounds freestyle; even rounds in primary stroke NO FREE.
Take fins off after last set, check HR
Until the end of workout...
1 x 100 swim free br 3/5- big kick on the third 25- @ 1:30
1 x 100 swim/kick by 50's in primary stroke @ 1:40
1 x 100swim IM @ 1:50
Repeat until the end of workout, focus on UDK's throughout.
Do an excellent job in school, make sure you're ready for the week ahead. Have a great day!
Saturday, November 12, 2016- Jr. Gold workout to do on your own
1 x 600- 300 swim free br 3, 300 reverse IM- each 100 is drill, drill, kick, skulling by 25's
1:00 rest
16 x 75 @ 1:20 in 2 sets of 8- first set with fins, 2nd set NO FINS:
1-3, 50 2 kicks 1 pull breast drill, 25 fly kick on side
4-6, 50 breast pull with free kick, 25 kick free on back with arms streamline towards the ceiling
7-8, 50 swim kick on back, 25 swim breaststroke descend 1-2 to what you can
:30 rest between sets to take fins off, check HR
After 2nd set, check HR, then 1:00 rest
8 x 200 as odds & evens as follows:
odds- 50 swim fly, 150 swim free br 3- neg split the free (#3 is 50 swim free, 50 swim back, 100 swim free neg split; #5 is 100 swim neg split free, 50 swim breast, 50 swim free; #7 is 150 swim neg split free, 50 swim fly)- these are all @ 2:50 (or 3:10)
evens- swim free br 3/5 by 75's- last 50 is always kick on back, @ 2:30 (or @ 2:50)
Focus on UDK's throughout, use your kick to change gears & increase speed
1:00 rest, check HR
With shnorkels, finish up with...
15 x 100 @ 1:25 (or @ 1:45) free in sets of 3
1&2, swim free desc 1-2 to what you can
#3- swim free, except 3rd 25 is kick on stomach (be falt on water to hold body position)
Check HR after #15
100 easy drill before you get out. Regular drylands today, and regular workout tomorrow night at Ida Lee. Have a great day!
1:00 rest
16 x 75 @ 1:20 in 2 sets of 8- first set with fins, 2nd set NO FINS:
1-3, 50 2 kicks 1 pull breast drill, 25 fly kick on side
4-6, 50 breast pull with free kick, 25 kick free on back with arms streamline towards the ceiling
7-8, 50 swim kick on back, 25 swim breaststroke descend 1-2 to what you can
:30 rest between sets to take fins off, check HR
After 2nd set, check HR, then 1:00 rest
8 x 200 as odds & evens as follows:
odds- 50 swim fly, 150 swim free br 3- neg split the free (#3 is 50 swim free, 50 swim back, 100 swim free neg split; #5 is 100 swim neg split free, 50 swim breast, 50 swim free; #7 is 150 swim neg split free, 50 swim fly)- these are all @ 2:50 (or 3:10)
evens- swim free br 3/5 by 75's- last 50 is always kick on back, @ 2:30 (or @ 2:50)
Focus on UDK's throughout, use your kick to change gears & increase speed
1:00 rest, check HR
With shnorkels, finish up with...
15 x 100 @ 1:25 (or @ 1:45) free in sets of 3
1&2, swim free desc 1-2 to what you can
#3- swim free, except 3rd 25 is kick on stomach (be falt on water to hold body position)
Check HR after #15
100 easy drill before you get out. Regular drylands today, and regular workout tomorrow night at Ida Lee. Have a great day!
Thursday, November 10, 2016
Friday, November 11, 2016
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick with boards
1:00 rest
2 x 200 @ :10 rest- 50 fist free drill (br 3), 50 choice drill NO FREE
6 x 75 @ 1:30- 25 breast kick on back- 50 choice drill/swim by 50's.
4 x 100 swim/kick by 50's (choice) @ 1:45
12 x 25 kick with boards:
1-3, kick choice @ :40
#4- kick all Fast @ :25
1:00 rest, check HR
12 x 100 @ :1:25 as follows:
odds- 25 swim in 4th best stroke NO FREE, then 75 swim free br 3,5,3 by 25's
evens- 75 swim free br 3/5/3 by 25's.
1:00 rest
With fins:
18 x 25 @ :40 in sets of 3:
1&2- swim 15 yards FAST, last 10 yards are drill
#3- swim all out FAST
Change strokes after every 6 x 25.
100 easy drill before you get out. Do an excellent job with your HW this weekend. Get excited to race!
1:00 rest
2 x 200 @ :10 rest- 50 fist free drill (br 3), 50 choice drill NO FREE
6 x 75 @ 1:30- 25 breast kick on back- 50 choice drill/swim by 50's.
4 x 100 swim/kick by 50's (choice) @ 1:45
12 x 25 kick with boards:
1-3, kick choice @ :40
#4- kick all Fast @ :25
1:00 rest, check HR
12 x 100 @ :1:25 as follows:
odds- 25 swim in 4th best stroke NO FREE, then 75 swim free br 3,5,3 by 25's
evens- 75 swim free br 3/5/3 by 25's.
1:00 rest
With fins:
18 x 25 @ :40 in sets of 3:
1&2- swim 15 yards FAST, last 10 yards are drill
#3- swim all out FAST
Change strokes after every 6 x 25.
100 easy drill before you get out. Do an excellent job with your HW this weekend. Get excited to race!
PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/kick/skulling by 25's
1:00 rest
With shnorkels:
4 x 50 ra2 la2 free drill @ 1:00
4 x 50 kick free on stomach, NO BOARDS- each 25 is 1/2 ra out front, 1/2 la out front, @ 1:10
4 x 75 @ 1:30- 25 catchup free with overkick, 50 choice drill in primary stroke
4 x 75 @ 1:20- 50 kick with boards FAST, 25 swim in primary stroke (evens are 25 swim, 50 kick)
:30 rest, take off shnorkel & check HR
16 x 50 @ :55 in 4 sets of 4 as follows:
1&2- swim/kick by 25's in IM order
3&4- all kick free with boards (3rd set is on back)
1:00 rest after #16, check HR
Backstroke-
6 x 250 swim backstroke @ 4:00- 100 cruise, desc last 3 x 50's to what you can, except every 3rd 250, go the last 3 x 50's @ :10 rest
Distance free:
3 sets of:
1 x 350 swim free br 3- 200 cruise, desc last 3 x 50, @ 4:30
4 x 100 swim at mile pace @ 1:20
1 x 750 swim free br 3- get time, desc 1-3 (target half of your 1650 goal time in 3rd set)
IM/Breast/Fly-
4 sets of:
4 x 75 "slide" IM @ 1:15 (25 fly/50 back; 25 back/50 breast; 25 breast/50 free; 25 free/50 fly)
4 x 25 kick FAST @ :40
:20 extra rest...
1 x BROKEN 200 IM swim, :10 rest at each 50
1:00 rest between sets.
100 easy drill before you get out. Do an excellent job in school today, get excited to race next weekend. Have a great day!
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/kick/skulling by 25's
1:00 rest
With shnorkels:
4 x 50 ra2 la2 free drill @ 1:00
4 x 50 kick free on stomach, NO BOARDS- each 25 is 1/2 ra out front, 1/2 la out front, @ 1:10
4 x 75 @ 1:30- 25 catchup free with overkick, 50 choice drill in primary stroke
4 x 75 @ 1:20- 50 kick with boards FAST, 25 swim in primary stroke (evens are 25 swim, 50 kick)
:30 rest, take off shnorkel & check HR
16 x 50 @ :55 in 4 sets of 4 as follows:
1&2- swim/kick by 25's in IM order
3&4- all kick free with boards (3rd set is on back)
1:00 rest after #16, check HR
Backstroke-
6 x 250 swim backstroke @ 4:00- 100 cruise, desc last 3 x 50's to what you can, except every 3rd 250, go the last 3 x 50's @ :10 rest
Distance free:
3 sets of:
1 x 350 swim free br 3- 200 cruise, desc last 3 x 50, @ 4:30
4 x 100 swim at mile pace @ 1:20
1 x 750 swim free br 3- get time, desc 1-3 (target half of your 1650 goal time in 3rd set)
IM/Breast/Fly-
4 sets of:
4 x 75 "slide" IM @ 1:15 (25 fly/50 back; 25 back/50 breast; 25 breast/50 free; 25 free/50 fly)
4 x 25 kick FAST @ :40
:20 extra rest...
1 x BROKEN 200 IM swim, :10 rest at each 50
1:00 rest between sets.
100 easy drill before you get out. Do an excellent job in school today, get excited to race next weekend. Have a great day!
Wednesday, November 9, 2016
Thursday, November 10, 2016
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/kick/skulling by 25's
1:00 rest
With shnorkels:
4 x 50 ra2 la2 free drill @ 1:00
4 x 50 kick free on stomach, NO BOARDS- each 25 is 1/2 ra out front, 1/2 la out front, @ 1:10
4 x 75 @ 1:30- 25 catchup free with overkick, 50 choice drill in primary stroke
4 x 75 @ 1:30- 50 kick with boards FAST, 25 swim in primary stroke (evens are 25 swim, 50 kick)
:30 rest, take off shnorkel & check HR
20 x 50 in 5 sets of 4 as follows:
1&2- swim/kick by 25's in IM order @ :50
3&4- all kick free @ :50 with boards (3rd set is on back)
1:00 rest after #16, check HR
Backstroke-
9 x 250 swim backstroke @ 3:30- 100 cruise, desc last 3 x 50's to what you can, except every 3rd 250, go the last 3 x 50's @ :10 rest
Distance free:
3 sets of:
1 x 350 swim free br 3- 200 cruise, desc last 3 x 50, @ 4:30
4 x 100 swim at mile pace @ 1:20
1 x 750 swim free br 3- get time, desc 1-3 (target half of your 1650 goal time in 3rd set)
IM/Breast/Fly-
4 sets of:
4 x 75 "slide" IM @ 1:15 (25 fly/50 back; 25 back/50 breast; 25 breast/50 free; 25 free/50 fly)
4 x 25 kick FAST @ :40
:20 extra rest...
1 x BROKEN 200 IM swim, :10 rest at each 50
1:00 rest between sets.
Until 7:15 a.m., finish up with...
50's kick on back- 3 @ :50 (neg split), 1 @ :40- focus on UDK's.
100 easy drill before you get out. Do an excellent job in school today, get excited to race next weekend. Have a great day!
1:00 rest
With shnorkels:
4 x 50 ra2 la2 free drill @ 1:00
4 x 50 kick free on stomach, NO BOARDS- each 25 is 1/2 ra out front, 1/2 la out front, @ 1:10
4 x 75 @ 1:30- 25 catchup free with overkick, 50 choice drill in primary stroke
4 x 75 @ 1:30- 50 kick with boards FAST, 25 swim in primary stroke (evens are 25 swim, 50 kick)
:30 rest, take off shnorkel & check HR
20 x 50 in 5 sets of 4 as follows:
1&2- swim/kick by 25's in IM order @ :50
3&4- all kick free @ :50 with boards (3rd set is on back)
1:00 rest after #16, check HR
Backstroke-
9 x 250 swim backstroke @ 3:30- 100 cruise, desc last 3 x 50's to what you can, except every 3rd 250, go the last 3 x 50's @ :10 rest
Distance free:
3 sets of:
1 x 350 swim free br 3- 200 cruise, desc last 3 x 50, @ 4:30
4 x 100 swim at mile pace @ 1:20
1 x 750 swim free br 3- get time, desc 1-3 (target half of your 1650 goal time in 3rd set)
IM/Breast/Fly-
4 sets of:
4 x 75 "slide" IM @ 1:15 (25 fly/50 back; 25 back/50 breast; 25 breast/50 free; 25 free/50 fly)
4 x 25 kick FAST @ :40
:20 extra rest...
1 x BROKEN 200 IM swim, :10 rest at each 50
1:00 rest between sets.
Until 7:15 a.m., finish up with...
50's kick on back- 3 @ :50 (neg split), 1 @ :40- focus on UDK's.
100 easy drill before you get out. Do an excellent job in school today, get excited to race next weekend. Have a great day!
Wednesday, November 9, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim by 25's
1:00 rest
2 x 100 @ 1:50- 50 ra2 la2 free drill, 50 6k switch back drill
1 x 200 @ 3:30- 50 swim neg split back, 25 choice back drill, 50 swim build back, 25 choice back drill, 50 swim FAST back- focus on 4 FAST UDK's off each wall
2 x 100 @ 1:50- 25 sit & spin back drill, 50 1/2 ra 1/2 la back drill, 25 fly kick on side
1 x 300 swim- each 100 is 50 back, 25 breast, 25 kick free on back, desc 100's 1-3 to what you can
1:00 rest, check HR
15 x 50 in sets of 3 as follows:
1&2- swim back/breast by 25's @ :55 (desc 1-2 if you can, good UDK's)
#3- swim all backstroke with fast (IM- style) stroke tempo @ :45 (can anybody go this 50 @ :40?)
150 choice kick/skulling by 50's
1:00 rest, check HR
3 sets of:
1 x 150 kick @ 3:00- 50 FAST kick with boards, 100 kick on back (UDK's!)
1 x 150 kick @ 3:00- 100 kick FAST with boards, 50 kick on back (UDK's!)
1 x 150 kick all FAST with boards @ 3:00 (go 3 x 50 kick @ :10 rest in 2nd set)
No rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for Swim & Rock. Have a great day!
1:00 rest
2 x 100 @ 1:50- 50 ra2 la2 free drill, 50 6k switch back drill
1 x 200 @ 3:30- 50 swim neg split back, 25 choice back drill, 50 swim build back, 25 choice back drill, 50 swim FAST back- focus on 4 FAST UDK's off each wall
2 x 100 @ 1:50- 25 sit & spin back drill, 50 1/2 ra 1/2 la back drill, 25 fly kick on side
1 x 300 swim- each 100 is 50 back, 25 breast, 25 kick free on back, desc 100's 1-3 to what you can
1:00 rest, check HR
15 x 50 in sets of 3 as follows:
1&2- swim back/breast by 25's @ :55 (desc 1-2 if you can, good UDK's)
#3- swim all backstroke with fast (IM- style) stroke tempo @ :45 (can anybody go this 50 @ :40?)
150 choice kick/skulling by 50's
1:00 rest, check HR
3 sets of:
1 x 150 kick @ 3:00- 50 FAST kick with boards, 100 kick on back (UDK's!)
1 x 150 kick @ 3:00- 100 kick FAST with boards, 50 kick on back (UDK's!)
1 x 150 kick all FAST with boards @ 3:00 (go 3 x 50 kick @ :10 rest in 2nd set)
No rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for Swim & Rock. Have a great day!
Tuesday, November 8, 2016
Wednesday, November 9, 2016
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
2 sets of:
3 x 50 @ 1:00- swim free, fist free drill, all br 3; count strokes, can you get them to match? +1?
2 x 75 @ 1:30- 2 dolphin kicks 1 pull breast drill, with flip turns, desc 1-2
1 x 150 swim/kick breaststroke by 25's, desc the 50's 1-3 @ 3:00
After 2nd set, check HR, then...
LONG SWIM-
6 times through:
1 x 200 swim IM- 50 swim fly, back & breast, last 50 kick on back
1 x 150 swim/kick by 25's- desc these 3 x 50's to something juicy! (two times each, fly-back-breast)
Check HR after 6th time through.
Senior Silver-
4 sets of:
2 x 75 swim free br 3/5/3 by 25's @ 1:10, desc 1-2 to what you can
1 x 50 swim free br 3 @ :35
No rest between sets, check HR after 2nd 75, and after 4th set.
Until 7:15 a.m.,
"3 part 50's"- all FAST
100 easy drill before you get out. Do an excellent job in school today & get excited for Swim & Rock. Have a great day!
1:00 rest
2 sets of:
3 x 50 @ 1:00- swim free, fist free drill, all br 3; count strokes, can you get them to match? +1?
2 x 75 @ 1:30- 2 dolphin kicks 1 pull breast drill, with flip turns, desc 1-2
1 x 150 swim/kick breaststroke by 25's, desc the 50's 1-3 @ 3:00
After 2nd set, check HR, then...
LONG SWIM-
6 times through:
1 x 200 swim IM- 50 swim fly, back & breast, last 50 kick on back
1 x 150 swim/kick by 25's- desc these 3 x 50's to something juicy! (two times each, fly-back-breast)
Check HR after 6th time through.
Senior Silver-
4 sets of:
2 x 75 swim free br 3/5/3 by 25's @ 1:10, desc 1-2 to what you can
1 x 50 swim free br 3 @ :35
No rest between sets, check HR after 2nd 75, and after 4th set.
Until 7:15 a.m.,
"3 part 50's"- all FAST
100 easy drill before you get out. Do an excellent job in school today & get excited for Swim & Rock. Have a great day!
Tuesday, November 8, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
2 sets of:
3 x 50 @ 1:00- swim free, fist free drill, all br 3; count strokes, can you get them to match? +1?
2 x 75 @ 1:30- 2 dolphin kicks 1 pull breast drill, with flip turns, desc 1-2
1 x 150 swim/kick breaststroke by 25's, desc the 50's 1-3 @ 3:00
After 2nd set, check HR, then...
LONG SWIM-
6 times through:
1 x 200 swim IM- 50 swim fly, back & breast, last 50 kick on back
1 x 150 swim/kick by 25's- desc these 3 x 50's to something juicy! (two times each, fly-back-breast)
Check HR after 6th time through.
3 sets of, all @ 3:00-
1 x 150 kick- 50 FAST with boards, 100 easy kick on back (UDK!)
1 x 150 kick- 100 FAST with boards, 50 easy kick on back (UDK!)
1 x 150 kick- all FAST with boards (2nd set, go 3 x 50 kick with boards @ :10 rest; 3rd set- choice)
Until 6:00 p.m., with fins:
25 choice fly drill @ :40
25 swim fly (build) @ :40
25 choice fly drill @ :40
25 swim fly @ :20!
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Have a great day!
1:00 rest
2 sets of:
3 x 50 @ 1:00- swim free, fist free drill, all br 3; count strokes, can you get them to match? +1?
2 x 75 @ 1:30- 2 dolphin kicks 1 pull breast drill, with flip turns, desc 1-2
1 x 150 swim/kick breaststroke by 25's, desc the 50's 1-3 @ 3:00
After 2nd set, check HR, then...
LONG SWIM-
6 times through:
1 x 200 swim IM- 50 swim fly, back & breast, last 50 kick on back
1 x 150 swim/kick by 25's- desc these 3 x 50's to something juicy! (two times each, fly-back-breast)
Check HR after 6th time through.
3 sets of, all @ 3:00-
1 x 150 kick- 50 FAST with boards, 100 easy kick on back (UDK!)
1 x 150 kick- 100 FAST with boards, 50 easy kick on back (UDK!)
1 x 150 kick- all FAST with boards (2nd set, go 3 x 50 kick with boards @ :10 rest; 3rd set- choice)
Until 6:00 p.m., with fins:
25 choice fly drill @ :40
25 swim fly (build) @ :40
25 choice fly drill @ :40
25 swim fly @ :20!
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Have a great day!
Monday, November 7, 2016
Tuesday, November 8, 2016
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
2 sets of:
3 x 50 @ 1:00- swim free, fist free drill, all br 3; count strokes, can you get them to match? +1?
2 x 75 @ 1:25- 2 dolphin kicks 1 pull breast drill, with flip turns, desc 1-2
1 x 150 swim/kick breaststroke by 25's, desc the 50's 1-3
After 2nd set, check HR, then...
3 sets of:
1 x 150 kick- 50 FAST with boards, 100 easy kick on back (UDK!)
1 x 150 kick- 100 FAST with boards, 50 easy kick on back (UDK!)
1 x 150 kick- all FAST with boards (2nd set, go 3 x 50 kick with boards @ :10 rest; 3rd set- choice)
LONG SWIM-
6 times through:
1 x 200 swim IM- 50 swim fly, back & breast, last 50 kick on back
1 x 150 swim/kick by 25's- desc these 3 x 50's to something juicy! (two times each, fly-back-breast)
Check HR after 6th time through.
Until 7:15 a.m., with fins:
25 choice fly drill @ :35
25 swim fly (build) @ :35
25 choice fly drill @ :35
25 swim fly @ :15!
100 easy drill before you get out. Do an excellent job with school today- and with drylands. Have a great day!
1:00 rest
2 sets of:
3 x 50 @ 1:00- swim free, fist free drill, all br 3; count strokes, can you get them to match? +1?
2 x 75 @ 1:25- 2 dolphin kicks 1 pull breast drill, with flip turns, desc 1-2
1 x 150 swim/kick breaststroke by 25's, desc the 50's 1-3
After 2nd set, check HR, then...
3 sets of:
1 x 150 kick- 50 FAST with boards, 100 easy kick on back (UDK!)
1 x 150 kick- 100 FAST with boards, 50 easy kick on back (UDK!)
1 x 150 kick- all FAST with boards (2nd set, go 3 x 50 kick with boards @ :10 rest; 3rd set- choice)
LONG SWIM-
6 times through:
1 x 200 swim IM- 50 swim fly, back & breast, last 50 kick on back
1 x 150 swim/kick by 25's- desc these 3 x 50's to something juicy! (two times each, fly-back-breast)
Check HR after 6th time through.
Until 7:15 a.m., with fins:
25 choice fly drill @ :35
25 swim fly (build) @ :35
25 choice fly drill @ :35
25 swim fly @ :15!
100 easy drill before you get out. Do an excellent job with school today- and with drylands. Have a great day!
Monday, November 7, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
6 x 75 @ 1:25- 50 catchup freed rill, 25 choice kick FAST on back
2 x 200@ 3:30- 100 swim free br 3/5 by 50's, 100 drill- swim by 25's in primary stroke NO FREE
6 rounds of:
1 x 50 swim neg split in primary stroke @ :55
2 x 25 kick FAST in primary stroke @ :35 (odd rounds on back, even rounds with boards- focus on UDK's
After 6th set, check HR, then...
1 x 300- 25 choice skulling, 25 choice drill in 4th best stroke, 25 swim in 4th best stroke
1:00 rest, check HR
12 x 100 as follows:
1- swim 50 back, 25 breast, 25 kick free on back @ 1:40 (Lane 1 @ 1:50)
2- swim 25 fly, 75 swim free br 3/5/3 by 25's @ 1:40 (Lane 1 @ 1:50)
3- swim free br 3 @ 1:20 (or @ 1:25; Lane 1 @ 1:30)
Adjust intervals if needed on #'s 1&2
Check HR after #12
Until 6:00 p.m., finish up with...
2 x 75 kick on back @ 1:30 desc 1-2 to FAST, focus on UDK's
1 x BROKEN 100 KICK: 25/50/25- all @ :10 rest- all @ 2:45 (with boards)
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
6 x 75 @ 1:25- 50 catchup freed rill, 25 choice kick FAST on back
2 x 200@ 3:30- 100 swim free br 3/5 by 50's, 100 drill- swim by 25's in primary stroke NO FREE
6 rounds of:
1 x 50 swim neg split in primary stroke @ :55
2 x 25 kick FAST in primary stroke @ :35 (odd rounds on back, even rounds with boards- focus on UDK's
After 6th set, check HR, then...
1 x 300- 25 choice skulling, 25 choice drill in 4th best stroke, 25 swim in 4th best stroke
1:00 rest, check HR
12 x 100 as follows:
1- swim 50 back, 25 breast, 25 kick free on back @ 1:40 (Lane 1 @ 1:50)
2- swim 25 fly, 75 swim free br 3/5/3 by 25's @ 1:40 (Lane 1 @ 1:50)
3- swim free br 3 @ 1:20 (or @ 1:25; Lane 1 @ 1:30)
Adjust intervals if needed on #'s 1&2
Check HR after #12
Until 6:00 p.m., finish up with...
2 x 75 kick on back @ 1:30 desc 1-2 to FAST, focus on UDK's
1 x BROKEN 100 KICK: 25/50/25- all @ :10 rest- all @ 2:45 (with boards)
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!
Monday Morning, November 7, 2016
x 600- 300 swim freestyle, 300 reverse IM- 3 x 100 reverse IM's, odd 100's are drill, #2 is IM kick on back
1:00 rest
12 x 100 @ 1:40 as follows:
1- drill/swim by 25's- all free
2- swim free br 3/5 by 50's
3- swim IM
4- kick choice with boards, 2nd 50 is FAST
Sr. Silver-
6 sets of:
2 x 75 kick on back (UDK!) @ 1:30, desc 1-2 to something juicy
BROKEN 100 KICK: 2 x 50 kick FAST @ :10 rest, all @ 2:30
No rest between sets, check HR after each round.
With fins until 7:10 a.m., finish up with...
100 drill/swim by 25's, then, whenever you are ready (:10 rest? :20 rest, not more than :30 rest)...
1 x 25 swim all out FAST
100 easy fins after you take fins off at 7:10, then...
1 x 50 swim for time from a dive.
Junior Gold
3 x 200 all kick (100 on back, 100 with boards) @ 3:40, desc 1-3
3 x 200 swim/kick with boards by 100's in primary stroke (can be free), desc 1-3 @ 3:40
1:00 rest, check HR
With fins:
12 x 25 drill @ :40- 3 freestyle drill (ra2 la2), 3 drill in primary stroke NO FREE (2x)
24 x 50 @ 1:00, odds are drill, evens are all swim FAST- target your best 50 time
Change up the stroke after #12 if you'd like; check HR after a fast 50
At 7:10 a.m.,
1 x 50 fast for time from a dive
100 easy drill before you get out. Do an excellent job in school today. Have a great day!
1:00 rest
12 x 100 @ 1:40 as follows:
1- drill/swim by 25's- all free
2- swim free br 3/5 by 50's
3- swim IM
4- kick choice with boards, 2nd 50 is FAST
Sr. Silver-
6 sets of:
2 x 75 kick on back (UDK!) @ 1:30, desc 1-2 to something juicy
BROKEN 100 KICK: 2 x 50 kick FAST @ :10 rest, all @ 2:30
No rest between sets, check HR after each round.
With fins until 7:10 a.m., finish up with...
100 drill/swim by 25's, then, whenever you are ready (:10 rest? :20 rest, not more than :30 rest)...
1 x 25 swim all out FAST
100 easy fins after you take fins off at 7:10, then...
1 x 50 swim for time from a dive.
Junior Gold
3 x 200 all kick (100 on back, 100 with boards) @ 3:40, desc 1-3
3 x 200 swim/kick with boards by 100's in primary stroke (can be free), desc 1-3 @ 3:40
1:00 rest, check HR
With fins:
12 x 25 drill @ :40- 3 freestyle drill (ra2 la2), 3 drill in primary stroke NO FREE (2x)
24 x 50 @ 1:00, odds are drill, evens are all swim FAST- target your best 50 time
Change up the stroke after #12 if you'd like; check HR after a fast 50
At 7:10 a.m.,
1 x 50 fast for time from a dive
100 easy drill before you get out. Do an excellent job in school today. Have a great day!
Sunday, November 6, 2016
Sunday, November 6, 2016- Combined Junior Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- 3 x 100 reverse IM's, odd 100's are drill, #2 is IM kick on back
1:00 rest
Makeup from Saturday-
With fins, 20 x 25 @ :40- "the usual."
2 sets of:
1 x 150 drill choice/skulling by 25's
:20 rest
6 x 25 kick with boards @ :45- each 25 is 1/2 breaststroke 1/2 choice kick
odds- build; even 25's are all FAST
1 x 150 drill/swim choice by 25's (drill & swim are same stroke for each 50)
:20 rest
6 x 25 kick on back @ :35- each 25 is 1/2 dolphin kick underwater, then 1/2 choice kick
odds- build; even 25's are all FAST
1 x 150 swim/kick on back by 25's in 4th best stroke
:20 rest
6 x 25 kick choice with boards-
odds are 1/2 FAST 1/2 easy @ :40
evens are all FAST @ :20
1:00 rest after each set, check HR
After 2nd set, continue right into...
3 x 200 all kick (100 on back, 100 with boards) @ 3:40, desc 1-3
3 x 200 swim/kick with boards by 100's in primary stroke (can be free), desc 1-3 @ 3:40
1:00 rest, check HR
100 easy drill before you get out. Make sure you're ready for the week ahead at school, and get excited to race at the November meets. Have a great day!
1:00 rest
Makeup from Saturday-
With fins, 20 x 25 @ :40- "the usual."
2 sets of:
1 x 150 drill choice/skulling by 25's
:20 rest
6 x 25 kick with boards @ :45- each 25 is 1/2 breaststroke 1/2 choice kick
odds- build; even 25's are all FAST
1 x 150 drill/swim choice by 25's (drill & swim are same stroke for each 50)
:20 rest
6 x 25 kick on back @ :35- each 25 is 1/2 dolphin kick underwater, then 1/2 choice kick
odds- build; even 25's are all FAST
1 x 150 swim/kick on back by 25's in 4th best stroke
:20 rest
6 x 25 kick choice with boards-
odds are 1/2 FAST 1/2 easy @ :40
evens are all FAST @ :20
1:00 rest after each set, check HR
After 2nd set, continue right into...
3 x 200 all kick (100 on back, 100 with boards) @ 3:40, desc 1-3
3 x 200 swim/kick with boards by 100's in primary stroke (can be free), desc 1-3 @ 3:40
1:00 rest, check HR
100 easy drill before you get out. Make sure you're ready for the week ahead at school, and get excited to race at the November meets. Have a great day!
Saturday, November 5, 2016
Sunday Morning, November 6, 2016- Senior Silver @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- 3 x 100 reverse IM's, odd 100's are drill, #2 is IM kick on back
1:00 rest
2 sets of:
1 x 150 drill choice/skulling by 25's
:20 rest
6 x 25 kick with boards @ :45- each 25 is 1/2 breaststroke 1/2 choice kick
odds- build; even 25's are all FAST
1 x 150 drill/swim choice by 25's (drill & swim are same stroke for each 50)
:20 rest
6 x 25 kick on back @ :35- each 25 is 1/2 dolphin kick underwater, then 1/2 choice kick
odds- build; even 25's are all FAST
1 x 150 swim/kick on back by 25's in 4th best stroke
:20 rest
6 x 25 kick choice with boards-
odds are 1/2 FAST 1/2 easy @ :40
evens are all FAST @ :25
1:00 rest after each set, check HR
After 2nd set, continue right into...
3 x 200 swim/kick on back by 100's, desc 1-3 @ 3:40- focus on UDK's
3 x 200 all kick (100 on back, 100 with boards) @ 3:40, desc 1-3
3 x 200 swim/kick with boards by 100's in primary stroke (can be free), desc 1-3 @ 3:40
1:00 rest, check HR
With fins:
12 x 25 drill @ :40- 3 freestyle drill (ra2 la2), 3 drill in primary stroke NO FREE (2x)
24 x 50 @ 1:00, odds are drill, evens are all swim FAST- target your best 50 time
Change up the stroke after #12 if you'd like; check HR after a fast 50 when you can
100 easy drill before you get out. Make sure you're ready for the week ahead at school, and get excited to race at the November meets. Have a great day!
1:00 rest
2 sets of:
1 x 150 drill choice/skulling by 25's
:20 rest
6 x 25 kick with boards @ :45- each 25 is 1/2 breaststroke 1/2 choice kick
odds- build; even 25's are all FAST
1 x 150 drill/swim choice by 25's (drill & swim are same stroke for each 50)
:20 rest
6 x 25 kick on back @ :35- each 25 is 1/2 dolphin kick underwater, then 1/2 choice kick
odds- build; even 25's are all FAST
1 x 150 swim/kick on back by 25's in 4th best stroke
:20 rest
6 x 25 kick choice with boards-
odds are 1/2 FAST 1/2 easy @ :40
evens are all FAST @ :25
1:00 rest after each set, check HR
After 2nd set, continue right into...
3 x 200 swim/kick on back by 100's, desc 1-3 @ 3:40- focus on UDK's
3 x 200 all kick (100 on back, 100 with boards) @ 3:40, desc 1-3
3 x 200 swim/kick with boards by 100's in primary stroke (can be free), desc 1-3 @ 3:40
1:00 rest, check HR
With fins:
12 x 25 drill @ :40- 3 freestyle drill (ra2 la2), 3 drill in primary stroke NO FREE (2x)
24 x 50 @ 1:00, odds are drill, evens are all swim FAST- target your best 50 time
Change up the stroke after #12 if you'd like; check HR after a fast 50 when you can
100 easy drill before you get out. Make sure you're ready for the week ahead at school, and get excited to race at the November meets. Have a great day!
Saturday Morning, November 5, 2016
1 x 600- 300 swim free, 300 reverse IM- each 100 is drill/swim by 25's
1:00 rest
4 x 75 @ 1:25- 50 kick on back (UDK!), 25 choice drill in 4th best stroke, NO FREE
4 x 50 @ 1:00- 25 fly drill (1/2 ra 1/2 la), 25 kick on back build to FAST
4 x 100 kick, desc 1-2's (1&2 with boards, 3 & 4 on back) @ 1:45- Lane 1 go last 25 swim
6 x 50 swim/kick @ :55, the swim is IM order by 25's (1st is fly swim, 2nd is back swim, 3rd is breast swim- 2x)
3 x 200 kick descend 1-3, 100 choice on back (UDK!), 100 IM order with boards @ 3:30 (Lane 1 go last 50 swim)
12 x 75 as follows:
1&2- swim free br 3/5/3 by 25's @ :55 (or, @ 1:05; Lane 1 go @ 1:10)
3&4- 25 swim fly, 50 kick on back (UDK!) @ 1:00 (or @ 1:10; Lane 1 go @ 1:15)
2 x 300 kick desc 1-2 @ 5:30- middle 100 choice on back (UDK!), 1st & 3rd free kick w/boards
1:00 rest, check HR
TEST SET:
1 x 400 kick FAST free with boards
Get time & check HR
With shnorkels:
9 x 100 swim free in sets of 3: 2 @ 1:20, 1 @ 1:05; or, 2 @ 1:30, 1 @ 1:15; Lane 1 go 2 @ 1:45, 1 @ 1:25
Check HR
With fins:
24 x 25 @ :40- "the usual"
100 easy drill before you get out. Do an excellent job with drylands today, and get excited to race the mile tomorrow. REMEMBER: we have our regular workout tomorrow night at Ida Lee- EVEN IF YOU SWIM THE MILE TOMORROW MORNING. Have a great day!
1:00 rest
4 x 75 @ 1:25- 50 kick on back (UDK!), 25 choice drill in 4th best stroke, NO FREE
4 x 50 @ 1:00- 25 fly drill (1/2 ra 1/2 la), 25 kick on back build to FAST
4 x 100 kick, desc 1-2's (1&2 with boards, 3 & 4 on back) @ 1:45- Lane 1 go last 25 swim
6 x 50 swim/kick @ :55, the swim is IM order by 25's (1st is fly swim, 2nd is back swim, 3rd is breast swim- 2x)
3 x 200 kick descend 1-3, 100 choice on back (UDK!), 100 IM order with boards @ 3:30 (Lane 1 go last 50 swim)
12 x 75 as follows:
1&2- swim free br 3/5/3 by 25's @ :55 (or, @ 1:05; Lane 1 go @ 1:10)
3&4- 25 swim fly, 50 kick on back (UDK!) @ 1:00 (or @ 1:10; Lane 1 go @ 1:15)
2 x 300 kick desc 1-2 @ 5:30- middle 100 choice on back (UDK!), 1st & 3rd free kick w/boards
1:00 rest, check HR
TEST SET:
1 x 400 kick FAST free with boards
Get time & check HR
With shnorkels:
9 x 100 swim free in sets of 3: 2 @ 1:20, 1 @ 1:05; or, 2 @ 1:30, 1 @ 1:15; Lane 1 go 2 @ 1:45, 1 @ 1:25
Check HR
With fins:
24 x 25 @ :40- "the usual"
100 easy drill before you get out. Do an excellent job with drylands today, and get excited to race the mile tomorrow. REMEMBER: we have our regular workout tomorrow night at Ida Lee- EVEN IF YOU SWIM THE MILE TOMORROW MORNING. Have a great day!
Thursday, November 3, 2016
Thursday, November 3, 2016- Combined Junior Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick/drill/skulling, by 25's
1:00 rest
8 x 25 @ :10 rest-
odds are blow it out the back fly drill
evens are choice kick on back- go halfway with FAST UDK
4 x 75 @ 1:25
odds 25 ra2 la2 free drill, 50 1/2 ra 1/2 la fly drill
evens 25 swim fly build to FAST, 25 kick on back FAST (UDK), 25 choice fly drill
4 x 125 @ 2:15 as follows:
odds- 25 swim fly, 50 swim back, 50 swim breast
evens- odd 25's are swim fly, 2nd & 4th 25's are kick on back
1:00 rest, check HR
2 sets of:
4 x 50 drill in primary stroke @ 1:00
4 x 1/2 pool sprints in primary stroke @ :30
4 x 25 kick FAST with boards @ :35 (@ :25 in 2nd set)
Check HR after 2nd set, then...
1 x 150 choice drill/skulling by 25's
1:00 rest, check HR again
6 rounds:
4 x 50 swim at 200 GP @ 1:10 in primary stroke
100 drill-swim dps by 25's
:30 rest between, check HR after 4th 50 & 100
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to race the mile this weekend. Have a great day!
1:00 rest
8 x 25 @ :10 rest-
odds are blow it out the back fly drill
evens are choice kick on back- go halfway with FAST UDK
4 x 75 @ 1:25
odds 25 ra2 la2 free drill, 50 1/2 ra 1/2 la fly drill
evens 25 swim fly build to FAST, 25 kick on back FAST (UDK), 25 choice fly drill
4 x 125 @ 2:15 as follows:
odds- 25 swim fly, 50 swim back, 50 swim breast
evens- odd 25's are swim fly, 2nd & 4th 25's are kick on back
1:00 rest, check HR
2 sets of:
4 x 50 drill in primary stroke @ 1:00
4 x 1/2 pool sprints in primary stroke @ :30
4 x 25 kick FAST with boards @ :35 (@ :25 in 2nd set)
Check HR after 2nd set, then...
1 x 150 choice drill/skulling by 25's
1:00 rest, check HR again
6 rounds:
4 x 50 swim at 200 GP @ 1:10 in primary stroke
100 drill-swim dps by 25's
:30 rest between, check HR after 4th 50 & 100
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to race the mile this weekend. Have a great day!
Wednesday, November 2, 2016
Thursday, November 3, 2016
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick/drill/skulling, by 25's
1:00 rest
8 x 25 @ :10 rest-
odds are blow it out the back fly drill
evens are choice kick on back- go halfway with FAST UDK
6 x 75 @ 1:25
odds 25 ra2 la2 free drill, 50 1/2 ra 1/2 la fly drill
evens 25 swim fly build to FAST, 25 kick on back FAST (UDK), 25 choice fly drill
6 x 125 @ 2:00 as follows:
odds- 25 swim fly, 50 swim back, 50 swim breast
evens- odd 25's are swim fly, 2nd & 4th 25's are kick on back
1:00 rest, check HR
2 sets of:
4 x 50 drill in primary stroke @ 1:00
4 x 1/2 pool sprints in primary stroke @ :30
4 x 25 kick FAST with boards @ :35 (@ :25 in 2nd set)
Check HR after 2nd set, then...
1 x 150 choice drill/skulling by 25's
1:00 rest, check HR again
6 rounds:
4 x 50 swim at 200 GP @ 1:10 in primary stroke
100 drill-swim dps by 25's
:30 rest between, check HR after 4th 50 & 100
Finish up with 3 x 300 swim free (or back) @ 3:50 desc 1-3 to what you can.
100 easy drill before you get out. Do an excellent job in school today, get excited for the mile this weekend. Have a great day!
1:00 rest
8 x 25 @ :10 rest-
odds are blow it out the back fly drill
evens are choice kick on back- go halfway with FAST UDK
6 x 75 @ 1:25
odds 25 ra2 la2 free drill, 50 1/2 ra 1/2 la fly drill
evens 25 swim fly build to FAST, 25 kick on back FAST (UDK), 25 choice fly drill
6 x 125 @ 2:00 as follows:
odds- 25 swim fly, 50 swim back, 50 swim breast
evens- odd 25's are swim fly, 2nd & 4th 25's are kick on back
1:00 rest, check HR
2 sets of:
4 x 50 drill in primary stroke @ 1:00
4 x 1/2 pool sprints in primary stroke @ :30
4 x 25 kick FAST with boards @ :35 (@ :25 in 2nd set)
Check HR after 2nd set, then...
1 x 150 choice drill/skulling by 25's
1:00 rest, check HR again
6 rounds:
4 x 50 swim at 200 GP @ 1:10 in primary stroke
100 drill-swim dps by 25's
:30 rest between, check HR after 4th 50 & 100
Finish up with 3 x 300 swim free (or back) @ 3:50 desc 1-3 to what you can.
100 easy drill before you get out. Do an excellent job in school today, get excited for the mile this weekend. Have a great day!
Wednesday, November 2, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/kick by 25's
1:00 rest
4 x 50 ra2 la2 free drill @ 1:00- keep head still, feel hips rotate
2 x 150 @ 3:00- 50 2 kicks 1 pull breaststroke drill, 25 free kick on back (UDK) build to FAST- 2x
6 x 25 breast pull with free kick @ :40- head stays down until hands are outside your shoulders
9 x 50 swim breast/free by 25's as follows:
1-3 @ 1:00 desc 1-3
4-6 @ :50- make the interval
7-9 @ 1:05, last one should be juicy!
1:00 rest, check HR
8 x 100 kick @ 1:50 as follows:
odds- 25 sit & spin backstroke drill, then 75 choice kick on back (UDK's!)- one kick for the 75
evens- kick IM (by 25's) with boards
1:00 rest, check HR
6 sets of, everything is @ :40-
4 x 1/2 pool sprints- all the same stroke, change stroke by round
4 x "out & backs," swim out, forward ss, then kick back on back
1 x 50 swim/kick choice by 25's- find a way to make the interval
1:00 rest between sets, check HR
With fins until 6:00 p.m.,
3 x 50 swim descend 1-3 to all out FAST @ 1:00- get time, all the same stroke
1 x 50 @ 1:00- 25 dolphin kick LUNGBUSTER, 25 swim- all FAST, how close can you come to your time on the 3rd 50 above?
Change strokes after each round of 4 x 50.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the mile this Sunday. Have a great day!
1:00 rest
4 x 50 ra2 la2 free drill @ 1:00- keep head still, feel hips rotate
2 x 150 @ 3:00- 50 2 kicks 1 pull breaststroke drill, 25 free kick on back (UDK) build to FAST- 2x
6 x 25 breast pull with free kick @ :40- head stays down until hands are outside your shoulders
9 x 50 swim breast/free by 25's as follows:
1-3 @ 1:00 desc 1-3
4-6 @ :50- make the interval
7-9 @ 1:05, last one should be juicy!
1:00 rest, check HR
8 x 100 kick @ 1:50 as follows:
odds- 25 sit & spin backstroke drill, then 75 choice kick on back (UDK's!)- one kick for the 75
evens- kick IM (by 25's) with boards
1:00 rest, check HR
6 sets of, everything is @ :40-
4 x 1/2 pool sprints- all the same stroke, change stroke by round
4 x "out & backs," swim out, forward ss, then kick back on back
1 x 50 swim/kick choice by 25's- find a way to make the interval
1:00 rest between sets, check HR
With fins until 6:00 p.m.,
3 x 50 swim descend 1-3 to all out FAST @ 1:00- get time, all the same stroke
1 x 50 @ 1:00- 25 dolphin kick LUNGBUSTER, 25 swim- all FAST, how close can you come to your time on the 3rd 50 above?
Change strokes after each round of 4 x 50.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the mile this Sunday. Have a great day!
Tuesday, November 1, 2016
Wednesday, November 2, 2016- AM @ Ida Lee
1 x 600- 300 swim free, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 sets of:
1 x 175 @ 2:40- 50 ra2 la2 free drill, 50 choice kick, 75 drill/swim/drill in primary stroke, NO FREE
5 x 25 @ :35- odds are swim build to FAST @ :35, evens are kick FAST for 15M, then easy kick to the end
No rest between sets, check HR after 2nd set.
Sr. Silver-
8 x 100 as follows:
odds- 25 swim fly, 75 swim free br 3/5/3 by 25's
evens- 25 swim in primary stroke, 75 swim free br 3/5/7 by 25's
#1-4 @ 1:30, #5-8 @ 1:20 (go @ 1:25 is struggling with 1:20)
Lane 3, go 4 @ 1:40, then 4 @ 1:30
1:00 rest, check HR
6 sets of, everything is @ :40-
4 x 1/2 pool sprints- all the same stroke, change stroke by round
4 x "out & backs," swim out, forward ss, then kick back on back
1 x 50 kick choice- on back or with a board, find a way to make the interval
*After even sets, 1 x 300 swim free with shnorkel, desc the 100's 1-3 to what you can
1:00 rest between sets, check HR
Jr. Gold
LONG SWIM-
One time through, check HR when you finish...
200 IM swim- 50 fly, 50 back, 100 breast
150 kick- odd 50's free kick on back (UDK!), 2nd 50 breast kick with boards
400- swim free br 3, neg split
200 IM- 50 fly, 100 back, 50 breast
150 kick- odd 50's breast/free by 25's with boards, middle 50 kick choice on back (UDK!)
400 swim free br 3- odd 100's smooth & strong, even 100's @ mile pace
200 IM- 100 swim fly, 50 swim back, 50 swim breast
1:00 rest
With fins, until 7:15 a.m., finish up with...
4 x 50 @ 1:00
1-3, swim desc 1-3 to something smoking FAST, get time on #3
#4- LB/swim by 25's- how close can you come to the time you went on #3?
Change stroke by round
100 easy drill before you get out. Do an excellent job in school today and get excited for the mile this weekend. Have a great day!
1:00 rest
3 sets of:
1 x 175 @ 2:40- 50 ra2 la2 free drill, 50 choice kick, 75 drill/swim/drill in primary stroke, NO FREE
5 x 25 @ :35- odds are swim build to FAST @ :35, evens are kick FAST for 15M, then easy kick to the end
No rest between sets, check HR after 2nd set.
Sr. Silver-
8 x 100 as follows:
odds- 25 swim fly, 75 swim free br 3/5/3 by 25's
evens- 25 swim in primary stroke, 75 swim free br 3/5/7 by 25's
#1-4 @ 1:30, #5-8 @ 1:20 (go @ 1:25 is struggling with 1:20)
Lane 3, go 4 @ 1:40, then 4 @ 1:30
1:00 rest, check HR
6 sets of, everything is @ :40-
4 x 1/2 pool sprints- all the same stroke, change stroke by round
4 x "out & backs," swim out, forward ss, then kick back on back
1 x 50 kick choice- on back or with a board, find a way to make the interval
*After even sets, 1 x 300 swim free with shnorkel, desc the 100's 1-3 to what you can
1:00 rest between sets, check HR
Jr. Gold
LONG SWIM-
One time through, check HR when you finish...
200 IM swim- 50 fly, 50 back, 100 breast
150 kick- odd 50's free kick on back (UDK!), 2nd 50 breast kick with boards
400- swim free br 3, neg split
200 IM- 50 fly, 100 back, 50 breast
150 kick- odd 50's breast/free by 25's with boards, middle 50 kick choice on back (UDK!)
400 swim free br 3- odd 100's smooth & strong, even 100's @ mile pace
200 IM- 100 swim fly, 50 swim back, 50 swim breast
1:00 rest
With fins, until 7:15 a.m., finish up with...
4 x 50 @ 1:00
1-3, swim desc 1-3 to something smoking FAST, get time on #3
#4- LB/swim by 25's- how close can you come to the time you went on #3?
Change stroke by round
100 easy drill before you get out. Do an excellent job in school today and get excited for the mile this weekend. Have a great day!
Tuesday, November 1, 2016- PM Junior Gold
1 x 600- 300 swim free, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
1 x 175 @ 2:45- 50 ra2 la2 free drill, 50 choice kick, 75 drill/swim/drill in primary stroke, NO FREE
5 x 25 @ :40- odds are swim build to FAST @ :35, evens are kick FAST for 15M, then easy kick to the end
No rest between sets, check HR after 2nd set.
8 x 100 as follows:
odds- 25 swim fly, 75 swim free br 3/5/3 by 25's
evens- 25 swim in primary stroke, 75 swim free br 3/5/7 by 25's
#1-4 @ 1:30, #5-8 @ 1:20 (go @ 1:25 is struggling with 1:20)
Lane 1, go 4 @ 1:40, then 4 @ 1:30
1:00 rest
LONG SWIM-
One time through, check HR when you finish...
200 IM swim- 50 fly, 50 back, 100 breast
150 kick- odd 50's free kick on back (UDK!), 2nd 50 breast kick with boards
400- swim free br 3, neg split
200 IM- 50 fly, 100 back, 50 breast
150 kick- odd 50's breast/free by 25's with boards, middle 50 kick choice on back (UDK!)
400 swim free br 3- odd 100's smooth & strong, even 100's @ mile pace
200 IM- 100 swim fly, 50 swim back, 50 swim breast
1:00 rest
Until 6:00 p.m., finish up with...
150's kick as follows:
Odds- straight kick neg split on back, focus on UDK's, @ 2:45
Evens- BROKEN KICK with boards: 3 x 50 kick FAST @ :10 rest (odd rounds), or 50/2 x 25/50 in even rounds, all @ :10 rest
:30 rest between sets, check HR after each Broken Kick
100 easy drill before you get out. Do an excellent job with drylands & with your HW tonight. Have a great day!
1:00 rest
2 sets of:
1 x 175 @ 2:45- 50 ra2 la2 free drill, 50 choice kick, 75 drill/swim/drill in primary stroke, NO FREE
5 x 25 @ :40- odds are swim build to FAST @ :35, evens are kick FAST for 15M, then easy kick to the end
No rest between sets, check HR after 2nd set.
8 x 100 as follows:
odds- 25 swim fly, 75 swim free br 3/5/3 by 25's
evens- 25 swim in primary stroke, 75 swim free br 3/5/7 by 25's
#1-4 @ 1:30, #5-8 @ 1:20 (go @ 1:25 is struggling with 1:20)
Lane 1, go 4 @ 1:40, then 4 @ 1:30
1:00 rest
LONG SWIM-
One time through, check HR when you finish...
200 IM swim- 50 fly, 50 back, 100 breast
150 kick- odd 50's free kick on back (UDK!), 2nd 50 breast kick with boards
400- swim free br 3, neg split
200 IM- 50 fly, 100 back, 50 breast
150 kick- odd 50's breast/free by 25's with boards, middle 50 kick choice on back (UDK!)
400 swim free br 3- odd 100's smooth & strong, even 100's @ mile pace
200 IM- 100 swim fly, 50 swim back, 50 swim breast
1:00 rest
Until 6:00 p.m., finish up with...
150's kick as follows:
Odds- straight kick neg split on back, focus on UDK's, @ 2:45
Evens- BROKEN KICK with boards: 3 x 50 kick FAST @ :10 rest (odd rounds), or 50/2 x 25/50 in even rounds, all @ :10 rest
:30 rest between sets, check HR after each Broken Kick
100 easy drill before you get out. Do an excellent job with drylands & with your HW tonight. Have a great day!
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