MEET WARM-UP, then we RACE!
8 x 175 from a dive in heats:
1-2, 75 swim fly, 50 back, 50 breast
3-4, 50 swim fly, 75 swim back, 50 swim breast
5-6, 50 swim fly, 50 swim back, 75 swim breast
7-8, all kick with boards, 100 IM order, 75 primary stroke NO FREE
100 easy drill before you get out. Enjoy the time off- you won't be swimming again until next year. Tomorrow here at Claude Moore, 12-2, then regular schedule begins again on Monday. Have a great day!
Saturday, December 31, 2016
Thursday, December 29, 2016
Friday, December 30, 2016
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
4 x 200 @ :10 rest- drill/swim/drill/kick (build) by 25's; odd 200's are free, even 200's are primary stroke NO FREE
8 x 50 swim/kick by 25's-
1-4, IM order by 25's @ :50
5-8 freestyle @ :45
1:00 rest, check HR
3 x 100 @ 1:30- 75 swim IM, 25 kick on back
BROKEN 100 kick- 4 x 25 @ :10 rest with boards (all @ 2:30)
3 x 100 @ 1:30- 50 swim in primary stroke, 50 kick in primary stroke with boards
BROKEN 100 kick- 50/2 x 25
3 x 100 @ 1:30- 25 swim free, 75 kick on back
BROKEN 100 kick- 25/50/25
3 x 100 kick @ 1:30- 50 on back, 50 with boards
BROKEN 100 kick- 2 x 25/50
1:00 rest, check HR
1 x 900 swim free w/shnorkels, desc the 300's 1-3 to something juicy
1:00 rest
Until 7:20 a.m.,
1* x 50 swim FAST in primary stroke (NO FREE) @ 1:00- target your 2nd 50 split of your 100 SCY goal time
1 x 75 drill in primary stroke @ 2:00
*add 1 x 50 in each round
100 easy drill before you get out. Do some reading today, make sure you're ready for school next week. Tomorrow morning 8-10:20 a.m., then drylands at S & H. Have a great day!
1:00 rest
4 x 200 @ :10 rest- drill/swim/drill/kick (build) by 25's; odd 200's are free, even 200's are primary stroke NO FREE
8 x 50 swim/kick by 25's-
1-4, IM order by 25's @ :50
5-8 freestyle @ :45
1:00 rest, check HR
3 x 100 @ 1:30- 75 swim IM, 25 kick on back
BROKEN 100 kick- 4 x 25 @ :10 rest with boards (all @ 2:30)
3 x 100 @ 1:30- 50 swim in primary stroke, 50 kick in primary stroke with boards
BROKEN 100 kick- 50/2 x 25
3 x 100 @ 1:30- 25 swim free, 75 kick on back
BROKEN 100 kick- 25/50/25
3 x 100 kick @ 1:30- 50 on back, 50 with boards
BROKEN 100 kick- 2 x 25/50
1:00 rest, check HR
1 x 900 swim free w/shnorkels, desc the 300's 1-3 to something juicy
1:00 rest
Until 7:20 a.m.,
1* x 50 swim FAST in primary stroke (NO FREE) @ 1:00- target your 2nd 50 split of your 100 SCY goal time
1 x 75 drill in primary stroke @ 2:00
*add 1 x 50 in each round
100 easy drill before you get out. Do some reading today, make sure you're ready for school next week. Tomorrow morning 8-10:20 a.m., then drylands at S & H. Have a great day!
Thursday, December 29, 2016- PM Junior Gold & IL Junior Gold @ Claude Moore
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
All @ :10 rest, except for last 12 x 25's
1 x 200- ra2 la2 free drill, 2 dolphin kicks 1 pull breast drill by 50's
1 x 150 kick IM order by 50's on back
2 x 25- breast pull with free kick
1 x 100- IM kick on back
4 x 25- 2 kicks 1 pull breast drill
1 x 50- breast kick on back
Everybody together...
12 x 25 @ :35-
2- swim breaststroke desc 1-2
1- kick breast on back FAST (UDK to halfway)
1:00 rest, check HR
9 x 150 swim @ 2:30 descend 1-3, 75 swim back 75 swim breast; except 4-6 are kick with boards 75 free/75 breast @ 3:00
1:00 rest Check HR
8 x 100 @ 1:50- odds are choice kick, evens are swim free @ mile pace
8 x 100 @ 1:40- odds are swim IM, evens are swim free @ 1000 pace
8 x 100 @ 1:30- odds are choice, evens are swim free @ 500 pace
100 easy choice before you get out, check HR throughout the set after pace 100's
Do some reading today, enjoy the time off. Have a great day!
1:00 rest
All @ :10 rest, except for last 12 x 25's
1 x 200- ra2 la2 free drill, 2 dolphin kicks 1 pull breast drill by 50's
1 x 150 kick IM order by 50's on back
2 x 25- breast pull with free kick
1 x 100- IM kick on back
4 x 25- 2 kicks 1 pull breast drill
1 x 50- breast kick on back
Everybody together...
12 x 25 @ :35-
2- swim breaststroke desc 1-2
1- kick breast on back FAST (UDK to halfway)
1:00 rest, check HR
9 x 150 swim @ 2:30 descend 1-3, 75 swim back 75 swim breast; except 4-6 are kick with boards 75 free/75 breast @ 3:00
1:00 rest Check HR
8 x 100 @ 1:50- odds are choice kick, evens are swim free @ mile pace
8 x 100 @ 1:40- odds are swim IM, evens are swim free @ 1000 pace
8 x 100 @ 1:30- odds are choice, evens are swim free @ 500 pace
100 easy choice before you get out, check HR throughout the set after pace 100's
Do some reading today, enjoy the time off. Have a great day!
Thursday Morning, December 29, 2016
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
All @ :10 rest, except for last 12 x 25's
1 x 200- ra2 la2 free drill, 2 dolphin kicks 1 pull breast drill by 50's
1 x 150 kick IM order by 50's on back
2 x 25- breast pull with free kick
1 x 100- IM kick on back
4 x 25- 2 kicks 1 pull breast drill
1 x 50- breast kick on back
Everybody together...
12 x 25 @ :35-
2- swim breaststroke desc 1-2
1- kick breast on back FAST (UDK to halfway)
1:00 rest, check HR
9 x 150 swim @ 2:20 descend 1-3, 75 swim back 75 swim breast; except 4-6 are kick with boards 75 free/75 breast @ 3:00
1:00 rest Check HR
12 x 100 @ 1:40- odds are choice kick, evens are swim free @ mile pace
12 x 100 @ 1:30- odds are swim IM, evens are swim free @ 1000 pace
12 x 100 @ 1:20- odds are choice, evens are swim free @ 500 pace
100 easy choice before you get out, check HR throughout the set after pace 100's
Do some reading today, enjoy the time off. Have a great day!
1:00 rest
All @ :10 rest, except for last 12 x 25's
1 x 200- ra2 la2 free drill, 2 dolphin kicks 1 pull breast drill by 50's
1 x 150 kick IM order by 50's on back
2 x 25- breast pull with free kick
1 x 100- IM kick on back
4 x 25- 2 kicks 1 pull breast drill
1 x 50- breast kick on back
Everybody together...
12 x 25 @ :35-
2- swim breaststroke desc 1-2
1- kick breast on back FAST (UDK to halfway)
1:00 rest, check HR
9 x 150 swim @ 2:20 descend 1-3, 75 swim back 75 swim breast; except 4-6 are kick with boards 75 free/75 breast @ 3:00
1:00 rest Check HR
12 x 100 @ 1:40- odds are choice kick, evens are swim free @ mile pace
12 x 100 @ 1:30- odds are swim IM, evens are swim free @ 1000 pace
12 x 100 @ 1:20- odds are choice, evens are swim free @ 500 pace
100 easy choice before you get out, check HR throughout the set after pace 100's
Do some reading today, enjoy the time off. Have a great day!
Wednesday, December 28, 2016
Wednesday, December 28, 2016- Combined Jr. Gold at Ida Lee
1 x 600- 300 swim freestyle, 3 x 100 reverse IM's- all drill
1:00 rest
15 x 75 in sets of 3 as follows:
1-3, catchup free drill, last 25 is kick @ 1:20
4-6, 25 sit & spin back drill, last 50 choice back drill @ 1:20
7-9, 25 breast pull with free kick, last 50 2 kicks 1 pull breast drill @ 1:20
10-12, 25 fly pull with free kick, 50 choice fly drill @ 1:20
13-15, swim IM desc 1-3 to something smoking FAST
1:00 rest, check HR
HOUR OF POWER
60 x 50 kick all FAST @ 1:00, go 6 with boards, 6 on back
1:00 rest, check HR
BUCKET OF BALLS
100 easy drill before you get out, then BREAKFAST Tomorrow back to AM and PM. Have a great day!
1:00 rest
15 x 75 in sets of 3 as follows:
1-3, catchup free drill, last 25 is kick @ 1:20
4-6, 25 sit & spin back drill, last 50 choice back drill @ 1:20
7-9, 25 breast pull with free kick, last 50 2 kicks 1 pull breast drill @ 1:20
10-12, 25 fly pull with free kick, 50 choice fly drill @ 1:20
13-15, swim IM desc 1-3 to something smoking FAST
1:00 rest, check HR
HOUR OF POWER
60 x 50 kick all FAST @ 1:00, go 6 with boards, 6 on back
1:00 rest, check HR
BUCKET OF BALLS
100 easy drill before you get out, then BREAKFAST Tomorrow back to AM and PM. Have a great day!
Tuesday, December 27, 2016
Tuesday, December 27, 2016- PM Junior Gold @ CM
1 x 600- 300 swim freestyle, 300 choice IM drill
1:00 rest
With fins:
6 x 25 @ :10 rest- 2 blow it out the back drill, 1 kick FAST on back (UDK to 15 yards)
6 x 25 @ :10 rest- 2 fly pull with free kick, 1 kick FAST on back (UDK to 15 yards)
6 x 75 @ 1:20- odds are drill/swim (build)/drill by 25's; evens are swim/drill/swim by 25's- swim is FAST
:30 rest, take off fins & check HR
6 x 75 @ 1:20- as above, fly @ 1:20
1 x 200- back drill/choice skulling by 25's
1:00 rest, check HR
16 x 100 as follows:
1-2, swim 25 fly, 50 back, 25 breast kick on back @ 1:35 (1:45)
3- all kick @ 2:30, BROKEN as follows:
Odd rounds, :05, :10, :15 rest at the 25's (minus :30)
Even rounds, :15, :10, :05 rest at the 25's (minus :30)
4- swim free @ 1:10 (1:20 or 1:25)
1:00 rest after 8 & 16, check HR
LONG SWIM-
Until 5:30 p.m.:
Odd 100's swim backstroke (IM tempo)
Even 100's swim/kick breaststroke by 50's, kick is with boards
Descend the 200's 1-2, even 200 should be juicy.
100 easy drill before you get out. Do some reading today, offer to help out at home with holiday chores. REMEMBER: workout tomorrow morning is at Ida Lee, 5:15-7:15 a.m., breakfast afterwards at Deli South in Leesburg. Have a great day!
1:00 rest
With fins:
6 x 25 @ :10 rest- 2 blow it out the back drill, 1 kick FAST on back (UDK to 15 yards)
6 x 25 @ :10 rest- 2 fly pull with free kick, 1 kick FAST on back (UDK to 15 yards)
6 x 75 @ 1:20- odds are drill/swim (build)/drill by 25's; evens are swim/drill/swim by 25's- swim is FAST
:30 rest, take off fins & check HR
6 x 75 @ 1:20- as above, fly @ 1:20
1 x 200- back drill/choice skulling by 25's
1:00 rest, check HR
16 x 100 as follows:
1-2, swim 25 fly, 50 back, 25 breast kick on back @ 1:35 (1:45)
3- all kick @ 2:30, BROKEN as follows:
Odd rounds, :05, :10, :15 rest at the 25's (minus :30)
Even rounds, :15, :10, :05 rest at the 25's (minus :30)
4- swim free @ 1:10 (1:20 or 1:25)
1:00 rest after 8 & 16, check HR
LONG SWIM-
Until 5:30 p.m.:
Odd 100's swim backstroke (IM tempo)
Even 100's swim/kick breaststroke by 50's, kick is with boards
Descend the 200's 1-2, even 200 should be juicy.
100 easy drill before you get out. Do some reading today, offer to help out at home with holiday chores. REMEMBER: workout tomorrow morning is at Ida Lee, 5:15-7:15 a.m., breakfast afterwards at Deli South in Leesburg. Have a great day!
Tuesday, December 27, 2016
1 x 600- 300 swim freestyle, 300 choice IM drill
1:00 rest
With fins:
6 x 25 @ :10 rest- 2 blow it out the back drill, 1 kick FAST on back (UDK to 15 yards)
6 x 25 @ :10 rest- 2 fly pull with free kick, 1 kick FAST on back (UDK to 15 yards)
6 x 75 @ 1:20- odds are drill/swim (build)/drill by 25's; evens are swim/drill/swim by 25's- swim is FAST
:30 rest, take off fins & check HR
6 x 75 @ 1:20- as above, fly @ 1:20
1 x 200- back drill/choice skulling by 25's
1:00 rest, check HR
16 x 100 as follows:
1-2, swim 25 fly, 50 back, 25 breast kick on back @ 1:30 (1:40)
3- all kick @ 2:30, BROKEN as follows:
Odd rounds, :05, :10, :15 rest at the 25's (minus :30)
Even rounds, :15, :10, :05 rest at the 25's (minus :30)
4- swim free @ 1:05 (1:15)
1:00 rest after 8 & 16, check HR
LONG SWIM-
Until 7:20 a.m.:
Odd 100's swim backstroke (IM tempo)
Even 100's swim/kick breaststroke by 50's, kick is with boards
Descend the 200's 1-2, even 200 should be juicy.
100 easy drill before you get out. Do some reading today, offer to help out at home with holiday chores. REMEMBER: workout tomorrow morning is at Ida Lee, 5:15-7:15 a.m., breakfast afterwards at Deli South in Leesburg. Have a great day!
1:00 rest
With fins:
6 x 25 @ :10 rest- 2 blow it out the back drill, 1 kick FAST on back (UDK to 15 yards)
6 x 25 @ :10 rest- 2 fly pull with free kick, 1 kick FAST on back (UDK to 15 yards)
6 x 75 @ 1:20- odds are drill/swim (build)/drill by 25's; evens are swim/drill/swim by 25's- swim is FAST
:30 rest, take off fins & check HR
6 x 75 @ 1:20- as above, fly @ 1:20
1 x 200- back drill/choice skulling by 25's
1:00 rest, check HR
16 x 100 as follows:
1-2, swim 25 fly, 50 back, 25 breast kick on back @ 1:30 (1:40)
3- all kick @ 2:30, BROKEN as follows:
Odd rounds, :05, :10, :15 rest at the 25's (minus :30)
Even rounds, :15, :10, :05 rest at the 25's (minus :30)
4- swim free @ 1:05 (1:15)
1:00 rest after 8 & 16, check HR
LONG SWIM-
Until 7:20 a.m.:
Odd 100's swim backstroke (IM tempo)
Even 100's swim/kick breaststroke by 50's, kick is with boards
Descend the 200's 1-2, even 200 should be juicy.
100 easy drill before you get out. Do some reading today, offer to help out at home with holiday chores. REMEMBER: workout tomorrow morning is at Ida Lee, 5:15-7:15 a.m., breakfast afterwards at Deli South in Leesburg. Have a great day!
Monday, December 26, 2016
Monday, December 26, 2016- Combined Jr. Gold @ Claude Moore
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
4 x 50 @ 1:00 choice drill freestyle
1 x 200 drill/swim by 25's - 100 free, 100 NO FREE
:30 rest, check HR
4 sets of:
4 x "out & backs with boards @ :40- free kick to halfway, forward ss, then dolphin kick back to the wall (breast kick back to the wall on even sets)
:20 extra rest...
1 x 100 kick FAST for time with boards- keep track of times, all @ 2:30
After 4th set...
3 x 300 swim free with shnorkel, desc 1-3 @ :20 rest to something juicy.
Check HR after #3.
Finish up with...
3 x 400 as follows:
odd 400's are PARTNER KICK- each 50 is free/primary stroke (NO FREE) by 25's with boards; your partner does vertical dolphin kick while you kick, get time for total 400
#2- 4 x 100 on the fastest interval you can do: 25 swim fly, 50 swim free br 3, 25 kick choice on back
1:00 rest, check HR
TEST SET- 400 kick FAST FOR TIME
100 easy drill before you get out. Do some reading tonight, make sure you're ready for the training this week. Have a great day!
1:00 rest
4 x 50 @ 1:00 choice drill freestyle
1 x 200 drill/swim by 25's - 100 free, 100 NO FREE
:30 rest, check HR
4 sets of:
4 x "out & backs with boards @ :40- free kick to halfway, forward ss, then dolphin kick back to the wall (breast kick back to the wall on even sets)
:20 extra rest...
1 x 100 kick FAST for time with boards- keep track of times, all @ 2:30
After 4th set...
3 x 300 swim free with shnorkel, desc 1-3 @ :20 rest to something juicy.
Check HR after #3.
Finish up with...
3 x 400 as follows:
odd 400's are PARTNER KICK- each 50 is free/primary stroke (NO FREE) by 25's with boards; your partner does vertical dolphin kick while you kick, get time for total 400
#2- 4 x 100 on the fastest interval you can do: 25 swim fly, 50 swim free br 3, 25 kick choice on back
1:00 rest, check HR
TEST SET- 400 kick FAST FOR TIME
100 easy drill before you get out. Do some reading tonight, make sure you're ready for the training this week. Have a great day!
Saturday, December 24, 2016
Saturday, December 24, 2016- combined Jr. Gold @ Claude Moore
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is kick/drill by 50's
1:00 rest
With fins,
8 x 25 breast pull with free kick @ :35
6 x 75 @ 1:20- 2 dolph kicks 1 pull breast, desc 1-2's- with flip turns!
Take fins off, get right into...
1 x 300- 50 2 kicks 1 pull breast drill, 25 swim breast (build), 25 choice easy skulling
1:00 rest, check HR
9 x 50 as follows:
1-2, swim back/breast desc 1-2
#3- swim/kick breast by 25's
1st 3 @ :55, 2nd 3 @ :50, last 3 @ :45
:30 rest, check HR...
6 x 100 swim
#1- 25 fly, 75 free br 3/5/3
#2- 25 free, 25 back, 50 free br 3/5
#3- 50 swim free br 3/5, 25 swim breast, 25 swim free br 3
Go 3 @ 1:30, 3 @ 1:20 (Lane 1 go 3 @ 1:40, 3 @ 1:30)
:30 rest, check HR
100 swim FAST IM from a dive
3 sets of:
8 x 50 as follows-
1-6 kick on back (odds fly/free, evens breast/free by 25's)
#7- swim fly/back
#8- swim breast/free
8 @ :50 (:55) kick is on back
8 @ :50 (:55) kick is with boards
8 @ :45 (:50) kick is on back
:30 rest, check HR
2 x 200 swim IM (last 50 kick free with boards) desc 1-2, #2 is from a dive
8 x 150 @ :15 rest with shnorkels:
odds- kick IM order (by 50's) with boards, neg split each 50
evens- swim free desc the 50's 1-3
:30 rest, check HR
3 x 300 swim IM (75 of each stroke, last 75 kick free- 25 on back, 50 with boards) desc 1-3; #3 is from a dive
3 x 400 as follows:
odd 400's are PARTNER KICK- each 50 is free/primary stroke (NO FREE) by 25's with boards; your partner does vertical dolphin kick while you kick, get time for total 400
#2- 4 x 100 on the fastest interval you can do: 25 swim fly, 50 swim free br 3, 25 kick choice on back
1:00 rest, check HR
TEST SET- 400 kick FAST FOR TIME
MYSTERY SET
100 easy drill before you get out. Enjoy the extra time off this weekend, happy holidays to you & your family. See you on Monday!
1:00 rest
With fins,
8 x 25 breast pull with free kick @ :35
6 x 75 @ 1:20- 2 dolph kicks 1 pull breast, desc 1-2's- with flip turns!
Take fins off, get right into...
1 x 300- 50 2 kicks 1 pull breast drill, 25 swim breast (build), 25 choice easy skulling
1:00 rest, check HR
9 x 50 as follows:
1-2, swim back/breast desc 1-2
#3- swim/kick breast by 25's
1st 3 @ :55, 2nd 3 @ :50, last 3 @ :45
:30 rest, check HR...
6 x 100 swim
#1- 25 fly, 75 free br 3/5/3
#2- 25 free, 25 back, 50 free br 3/5
#3- 50 swim free br 3/5, 25 swim breast, 25 swim free br 3
Go 3 @ 1:30, 3 @ 1:20 (Lane 1 go 3 @ 1:40, 3 @ 1:30)
:30 rest, check HR
100 swim FAST IM from a dive
3 sets of:
8 x 50 as follows-
1-6 kick on back (odds fly/free, evens breast/free by 25's)
#7- swim fly/back
#8- swim breast/free
8 @ :50 (:55) kick is on back
8 @ :50 (:55) kick is with boards
8 @ :45 (:50) kick is on back
:30 rest, check HR
2 x 200 swim IM (last 50 kick free with boards) desc 1-2, #2 is from a dive
8 x 150 @ :15 rest with shnorkels:
odds- kick IM order (by 50's) with boards, neg split each 50
evens- swim free desc the 50's 1-3
:30 rest, check HR
3 x 300 swim IM (75 of each stroke, last 75 kick free- 25 on back, 50 with boards) desc 1-3; #3 is from a dive
3 x 400 as follows:
odd 400's are PARTNER KICK- each 50 is free/primary stroke (NO FREE) by 25's with boards; your partner does vertical dolphin kick while you kick, get time for total 400
#2- 4 x 100 on the fastest interval you can do: 25 swim fly, 50 swim free br 3, 25 kick choice on back
1:00 rest, check HR
TEST SET- 400 kick FAST FOR TIME
MYSTERY SET
100 easy drill before you get out. Enjoy the extra time off this weekend, happy holidays to you & your family. See you on Monday!
Friday, December 23, 2016
Friday, December 23, 2016
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
With fins:
6 x 25 @ :35- fly pull with free kick
4 x 50 @ 1:00- 1/2 ra 1/2 la fly drill
6 x 75 @ 1:20- swim/kick/swim fly desc 1-2's
1:00 rest, take fins off
6 sets of:
6 x 25 (all @ 4:00)-
1&2, kick FAST with boards @ :35- backwards somersault at midpool
3- swim fly FAST @ :20
4- kick FAST @ back @ :20
5&6, kick choice FAST @ :35
After 4:00....
1 x 100* kick FAST on back- get time (*in even sets, go 2 x 50 kick FAST @ :10 rest rest)
:30 rest between sets, check HR
6 x 200 @ :20 rest desc 1-2's as follows:
100 swim IM, 50 kick w/boards in primary stroke, 50 swim in primary stroke
Until 7:15 a.m., finish up with...
4 x 50 swim @ 1:00 in primary stroke, target 1st 50 split of 100 Goal Time
:20 rest
1 x 75 swim FAST for time from a dive in primary stroke- get time
25 drill
1:00 rest betweens ets.
100 easy drill before you get out. Do some reading today, offer to help your parents around the house. NO DRYLANDS on Saturday. Have a great day!
1:00 rest
With fins:
6 x 25 @ :35- fly pull with free kick
4 x 50 @ 1:00- 1/2 ra 1/2 la fly drill
6 x 75 @ 1:20- swim/kick/swim fly desc 1-2's
1:00 rest, take fins off
6 sets of:
6 x 25 (all @ 4:00)-
1&2, kick FAST with boards @ :35- backwards somersault at midpool
3- swim fly FAST @ :20
4- kick FAST @ back @ :20
5&6, kick choice FAST @ :35
After 4:00....
1 x 100* kick FAST on back- get time (*in even sets, go 2 x 50 kick FAST @ :10 rest rest)
:30 rest between sets, check HR
6 x 200 @ :20 rest desc 1-2's as follows:
100 swim IM, 50 kick w/boards in primary stroke, 50 swim in primary stroke
Until 7:15 a.m., finish up with...
4 x 50 swim @ 1:00 in primary stroke, target 1st 50 split of 100 Goal Time
:20 rest
1 x 75 swim FAST for time from a dive in primary stroke- get time
25 drill
1:00 rest betweens ets.
100 easy drill before you get out. Do some reading today, offer to help your parents around the house. NO DRYLANDS on Saturday. Have a great day!
Thursday, December 22, 2016
Thursday, December 22, 2016- PM Junior Gold & IL Junior Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 25's
1:00 rest
4 x 50 @ 1:00- 6k switch back drill
8 x 25 @ :40
odds are sit & spin drill, evens are kick build, UDK past the flags
6 sets of:
1 x 25 drill choice backstroke @ :40
1 x 75 swim backstroke, desc the 3 x 25's 1-3 to something smoking fast @ 1:20
No rest between sets; check HR after 6th set
1 x 200 kick on back @ 4:00- choice/primary stroke kick by 25's (UDK past the flags)
8 x 100 kick @ 1:50-
odds are breast/free by 25's, neg split
evens are choice, except 1st 25 is dolphin kick & 3rd 25 is all out FAST
BROKEN 200 KICK: 4 x 50 kick with boards all out FAST @ :10 rest
1:00 rest, check HR
3 sets of:
6 x 100 swim at pace (freestyle) @ 1:40/1:50/2:00
1 x 300 swim freestyle with shnorkels, descend 1-3
1:00 rest between sets.
100 easy drill before you get out. Enjoy the time off today, be sure to do some HW, offer to help your parents around the house. Have a great day!
1:00 rest
4 x 50 @ 1:00- 6k switch back drill
8 x 25 @ :40
odds are sit & spin drill, evens are kick build, UDK past the flags
6 sets of:
1 x 25 drill choice backstroke @ :40
1 x 75 swim backstroke, desc the 3 x 25's 1-3 to something smoking fast @ 1:20
No rest between sets; check HR after 6th set
1 x 200 kick on back @ 4:00- choice/primary stroke kick by 25's (UDK past the flags)
8 x 100 kick @ 1:50-
odds are breast/free by 25's, neg split
evens are choice, except 1st 25 is dolphin kick & 3rd 25 is all out FAST
BROKEN 200 KICK: 4 x 50 kick with boards all out FAST @ :10 rest
1:00 rest, check HR
3 sets of:
6 x 100 swim at pace (freestyle) @ 1:40/1:50/2:00
1 x 300 swim freestyle with shnorkels, descend 1-3
1:00 rest between sets.
100 easy drill before you get out. Enjoy the time off today, be sure to do some HW, offer to help your parents around the house. Have a great day!
Thursday, December 22, 2016
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 25's
1:00 rest
4 x 50 @ 1:00- 6k switch back drill
8 x 25 @ :35
odds are sit & spin drill, evens are kick build, UDK past the flags
6 sets of:
1 x 25 drill choice backstroke @ :35
1 x 75 swim backstroke, desc the 3 x 25's 1-3 to something smoking fast @ 1:15
No rest between sets; check HR after 6th set
1 x 200 kick on back @ 3:40- choice/primary stroke kick by 25's (UDK past the flags)
8 x 100 kick @ 1:40-
odds are breast/free by 25's, neg split
evens are choice, except 1st 25 is dolphin kick & 3rd 25 is all out FAST
BROKEN 200 KICK: 4 x 50 kick with boards all out FAST @ :10 rest
1:00 rest, check HR
3 sets of:
6 x 100 swim at pace (freestyle) @ 1:30/1:40/1:50
1 x 50 swim faster than pace @ 1:00
1 x 300 swim freestyle with shnorkels, descend 1-3
1:00 rest between sets.
100 easy drill before you get out. Enjoy the time off today, be sure to do some HW, offer to help your parents around the house. See you tomorrow morning!
1:00 rest
4 x 50 @ 1:00- 6k switch back drill
8 x 25 @ :35
odds are sit & spin drill, evens are kick build, UDK past the flags
6 sets of:
1 x 25 drill choice backstroke @ :35
1 x 75 swim backstroke, desc the 3 x 25's 1-3 to something smoking fast @ 1:15
No rest between sets; check HR after 6th set
1 x 200 kick on back @ 3:40- choice/primary stroke kick by 25's (UDK past the flags)
8 x 100 kick @ 1:40-
odds are breast/free by 25's, neg split
evens are choice, except 1st 25 is dolphin kick & 3rd 25 is all out FAST
BROKEN 200 KICK: 4 x 50 kick with boards all out FAST @ :10 rest
1:00 rest, check HR
3 sets of:
6 x 100 swim at pace (freestyle) @ 1:30/1:40/1:50
1 x 50 swim faster than pace @ 1:00
1 x 300 swim freestyle with shnorkels, descend 1-3
1:00 rest between sets.
100 easy drill before you get out. Enjoy the time off today, be sure to do some HW, offer to help your parents around the house. See you tomorrow morning!
Wednesday, December 21, 2016
Wednesday, December 21, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- go 3 x 100 reverse IM's drill
1:00 rest
2 sets of:
2 x 75 @ 1:20- 50 ra2 la2 free drill, 25 2 kicks 1 pull breast drill
2 x 100 @ 1:50- 25 breast kick on back, 75 drill/swim/drill by 25's breaststroke
1 x 200- choice breaststroke drill/swim breaststroke build to FAST by 25's, except last 50 is choice skulling
1:00 rest, check HR
18 x 50 in sets of 3 as follows:
1&2- swim kick choice by 25's @ :55
#3- kick on back, focus on UDK's off the wall- also @ :55
Odd sets of 3 @ :55, even sets of 3 @ :45!! (@ :50 if necessary)
1:00 rest, check HR
With fins:
3 x 50 swim descend 1-3 to all out FAST @ 1:00
1 x 50 LB/swim by 25's- how close can you get to your 3rd 50 above?
After every third set, take off fins for...
1 x 200- 50 kick on back (UDK), then 150 drill/swim by 25's,
:30 rest
3 x 50 swim desc @ 1:00
1 x 50 LB/swim by 25's- how close can you come to your time on 3rd 50 above?
Put fins back on for another 3 rounds, different stroke.
Finish up with...
4 x 25 kick FAST with boards as follows:
1&2- @ :45, get times
3&4- @ :10 rest, all @ 1:30
1 x 50 drill after every third round
100 easy drill before you get out. Remember, the Holiday Schedule starts tomorrow. Have a great day!
1:00 rest
2 sets of:
2 x 75 @ 1:20- 50 ra2 la2 free drill, 25 2 kicks 1 pull breast drill
2 x 100 @ 1:50- 25 breast kick on back, 75 drill/swim/drill by 25's breaststroke
1 x 200- choice breaststroke drill/swim breaststroke build to FAST by 25's, except last 50 is choice skulling
1:00 rest, check HR
18 x 50 in sets of 3 as follows:
1&2- swim kick choice by 25's @ :55
#3- kick on back, focus on UDK's off the wall- also @ :55
Odd sets of 3 @ :55, even sets of 3 @ :45!! (@ :50 if necessary)
1:00 rest, check HR
With fins:
3 x 50 swim descend 1-3 to all out FAST @ 1:00
1 x 50 LB/swim by 25's- how close can you get to your 3rd 50 above?
After every third set, take off fins for...
1 x 200- 50 kick on back (UDK), then 150 drill/swim by 25's,
:30 rest
3 x 50 swim desc @ 1:00
1 x 50 LB/swim by 25's- how close can you come to your time on 3rd 50 above?
Put fins back on for another 3 rounds, different stroke.
Finish up with...
4 x 25 kick FAST with boards as follows:
1&2- @ :45, get times
3&4- @ :10 rest, all @ 1:30
1 x 50 drill after every third round
100 easy drill before you get out. Remember, the Holiday Schedule starts tomorrow. Have a great day!
Tuesday, December 20, 2016
Wednesday, December 21, 2016- Sr. Silver & Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- go 3 x 100 reverse IM's drill
1:00 rest
2 sets of:
2 x 75 @ 1:20- 50 ra2 la2 free drill, 25 2 kicks 1 pull breast drill
2 x 100 @ 1:50- 25 breast kick on back, 75 drill/swim/drill by 25's breaststroke
1 x 200- choice breaststroke drill/swim breaststroke build to FAST by 25's, except last 50 is choice skulling
1:00 rest, check HR
15 x 50 in sets of 3 as follows:
1&2- swim breast/free by 25's, descend 1-2 to what you can.
#3- kick on back, focus on UDK's off the wall
1st set of 3 @ :55, 2nd set @ :50, 3rd set @ :45, then @ :40, then @ :35!
1:00 rest, check HR
Junior Gold-
LONG SWIM
Senior Silver-
With fins:
3 x 50 swim descend 1-3 to all out FAST @ 1:00
1 x 50 LB/swim by 25's- how close can you get to your 3rd 50 above?
After every third set, take off fins for...
1 x 200- 50 kick on back (UDK), then 150 drill/swim by 25's,
:30 rest
3 x 50 swim desc @ 1:00
1 x 50 LB/swim by 25's- how close can you come to yoiur time on 3rd 50 above?
Put fins back on for another 3 rounds, different stroke.
Finish up with...
4 x 25 kick FAST with boards as follows:
1&2- @ :45, get times
3&4- @ :10 rest, all @ 1:30
1 x 50 drill after every third round
100 easy drill before you get out. Do an excellent job in school today, get excited for your holiday training. Have a great day!
1:00 rest
2 sets of:
2 x 75 @ 1:20- 50 ra2 la2 free drill, 25 2 kicks 1 pull breast drill
2 x 100 @ 1:50- 25 breast kick on back, 75 drill/swim/drill by 25's breaststroke
1 x 200- choice breaststroke drill/swim breaststroke build to FAST by 25's, except last 50 is choice skulling
1:00 rest, check HR
15 x 50 in sets of 3 as follows:
1&2- swim breast/free by 25's, descend 1-2 to what you can.
#3- kick on back, focus on UDK's off the wall
1st set of 3 @ :55, 2nd set @ :50, 3rd set @ :45, then @ :40, then @ :35!
1:00 rest, check HR
Junior Gold-
LONG SWIM
Senior Silver-
With fins:
3 x 50 swim descend 1-3 to all out FAST @ 1:00
1 x 50 LB/swim by 25's- how close can you get to your 3rd 50 above?
After every third set, take off fins for...
1 x 200- 50 kick on back (UDK), then 150 drill/swim by 25's,
:30 rest
3 x 50 swim desc @ 1:00
1 x 50 LB/swim by 25's- how close can you come to yoiur time on 3rd 50 above?
Put fins back on for another 3 rounds, different stroke.
Finish up with...
4 x 25 kick FAST with boards as follows:
1&2- @ :45, get times
3&4- @ :10 rest, all @ 1:30
1 x 50 drill after every third round
100 easy drill before you get out. Do an excellent job in school today, get excited for your holiday training. Have a great day!
Tuesday, December 20, 2016- PM Junior Gold
1 x 600- 300 swim free, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
6 x 75 @ 1:20- 25 catchup free drill, 50 2 kicks 1 pull breast drill
1 x 200- drill/kick by 25's, build the kick to FAST
1:00 rest
LONG SWIM-
2 times through (900 total, 2 times through):
600 as follows,
-100 swim IM
-100 kick (25 FAST w/board, 50 on back- UDK to halfway. 25 kick FAST w/boards)
-100 drill/swim (FAST on the swim) by 25's in primary stroke NO FREE
300 swim free, should be at a pretty good clip- guys trying to break 3:30, ladies trying to break 3:45
Check HR after 2nd time through
Until 6:00 p.m., finish up with...
25's kick w/boards in sets of 2 as follows:
1&2- kick 1/2 free, 1/2 breast- all FAST with forward somersault at midpool @ :45
3&4- kick all FAST in primary stroke @ :10 rest- all @ 1:30
1 x 50 drill in primary stroke after every third round of 4 x 25's @ 1:00
100 easy drill before you get out. Do an excellent job with your HW tonight, and with your drylands. Have a great day!
1:00 rest
6 x 75 @ 1:20- 25 catchup free drill, 50 2 kicks 1 pull breast drill
1 x 200- drill/kick by 25's, build the kick to FAST
1:00 rest
LONG SWIM-
2 times through (900 total, 2 times through):
600 as follows,
-100 swim IM
-100 kick (25 FAST w/board, 50 on back- UDK to halfway. 25 kick FAST w/boards)
-100 drill/swim (FAST on the swim) by 25's in primary stroke NO FREE
300 swim free, should be at a pretty good clip- guys trying to break 3:30, ladies trying to break 3:45
Check HR after 2nd time through
Until 6:00 p.m., finish up with...
25's kick w/boards in sets of 2 as follows:
1&2- kick 1/2 free, 1/2 breast- all FAST with forward somersault at midpool @ :45
3&4- kick all FAST in primary stroke @ :10 rest- all @ 1:30
1 x 50 drill in primary stroke after every third round of 4 x 25's @ 1:00
100 easy drill before you get out. Do an excellent job with your HW tonight, and with your drylands. Have a great day!
Tuesday, December 20, 2016
1 x 600- 300 swim free, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
6 x 75 @ 1:20- 25 catchup free drill, 50 2 kicks 1 pull breast drill
1 x 200- drill/kick by 25's, build the kick to FAST
1:00 rest
15 x 50 as follows:
1&2- swim breast/free by 25's @ :55, desc 1-2 to what you can
#3- kick on back with great UDK's
1st set of 3 @ :55' 2nd set of 3 @ :50; 3rd set of 3 @ :45, then @ :40, then @ :35!!
1:00 rest
LONG SWIM-
2 times through:
600 as follows,
100 swim IM
100 kick (25 FAST w/board, 50 on back- UDK to halfway. 25 kick FAST w/boards)
100 drill/swim (FAST on the swim) by 25's in primary stroke NO FREE
300 swim free, should be at a pretty good clip- guys trying to break 3:15, ladies trying to break 3:30
Check HR after 2nd time through
Until 7:15 a.m., finish up with...
25 kick w/boards in sets of 2 as follows:
@ 50 drill
@ :45
@ :10 rest
Can you make them all FAST?
100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Remind your parents: holiday schedule starts on Thursday. Have a great day!
1:00 rest
6 x 75 @ 1:20- 25 catchup free drill, 50 2 kicks 1 pull breast drill
1 x 200- drill/kick by 25's, build the kick to FAST
1:00 rest
15 x 50 as follows:
1&2- swim breast/free by 25's @ :55, desc 1-2 to what you can
#3- kick on back with great UDK's
1st set of 3 @ :55' 2nd set of 3 @ :50; 3rd set of 3 @ :45, then @ :40, then @ :35!!
1:00 rest
LONG SWIM-
2 times through:
600 as follows,
100 swim IM
100 kick (25 FAST w/board, 50 on back- UDK to halfway. 25 kick FAST w/boards)
100 drill/swim (FAST on the swim) by 25's in primary stroke NO FREE
300 swim free, should be at a pretty good clip- guys trying to break 3:15, ladies trying to break 3:30
Check HR after 2nd time through
Until 7:15 a.m., finish up with...
25 kick w/boards in sets of 2 as follows:
@ 50 drill
@ :45
@ :10 rest
Can you make them all FAST?
100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Remind your parents: holiday schedule starts on Thursday. Have a great day!
Monday, December 19, 2016
Monday, December 19, 2016- PM Junior Gold
1 x 600- 300swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back, by 25's
1:00 rest
9 x 100 @ 1:50 in sets of 4 as follows:
#1- kick on back (free in 1st round; IM in 2nd set; primary stroke in 3rd set), good UDK's
#2- IM drill
#3- swim IM, get time & desc 1-3
1:00 rest, check HR
3 sets of:
4 x 50 kick on back @ :55, desc 1-2's; IM order by round, focus on UDK
2 x 150 kick IM order by 50's @ 3:00- desc 1-2 (1 is on back, #2 is w/boards)
No rest between sets, check HR after 2nd 150 in each set.
1 x 600 swim free desc the 200's 1-3 to something juicy; use shnorkels for 1st & 3rd 200
1:00 rest, check HR
Until 6:00 p.m., finish up with...
4 x 1/2 pool sprints- all KICK WITH BOARDS @ :30- choice kick, but all the same kick by round
1 x 50 kick on back FAST for time @ 1:00- should be the same kick as the 1/2 pool sprints
Change up the kick from round to round.
100 easy drill before you get out. Do an excellent job in school today, remind your parents that the holiday schedule begins on Thursday. Have a great day!
1:00 rest
9 x 100 @ 1:50 in sets of 4 as follows:
#1- kick on back (free in 1st round; IM in 2nd set; primary stroke in 3rd set), good UDK's
#2- IM drill
#3- swim IM, get time & desc 1-3
1:00 rest, check HR
3 sets of:
4 x 50 kick on back @ :55, desc 1-2's; IM order by round, focus on UDK
2 x 150 kick IM order by 50's @ 3:00- desc 1-2 (1 is on back, #2 is w/boards)
No rest between sets, check HR after 2nd 150 in each set.
1 x 600 swim free desc the 200's 1-3 to something juicy; use shnorkels for 1st & 3rd 200
1:00 rest, check HR
Until 6:00 p.m., finish up with...
4 x 1/2 pool sprints- all KICK WITH BOARDS @ :30- choice kick, but all the same kick by round
1 x 50 kick on back FAST for time @ 1:00- should be the same kick as the 1/2 pool sprints
Change up the kick from round to round.
100 easy drill before you get out. Do an excellent job in school today, remind your parents that the holiday schedule begins on Thursday. Have a great day!
Sunday, December 18, 2016
Monday, December 19, 2016- Sr. Silver/Jr. Gold Combined @ Ida Lee
1 x 600- 300swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back, by 25's
1:00 rest
12 x 100 @ 1:45 in sets of 4 as follows:
1&2- kick on back desc 1-2 (free in 1st round; IM in 2nd set; primary stroke in 3rd set)
#- IM drill
#4- swim IM, get time & desc 1-3
1:00 rest, check HR
3 sets of:
6 x 50 kick on back @ :55, desc 1-2's; IM order by round, focus on UDK
2 x 150 kick IM order by 50's @ 3:00- desc 1-2 (1 is on back, #2 is w/boards)
No rest between sets, check HR after 2nd 150 in each set.
1 x 900 swim free desc the 300's 1-3 to something juicy; use shnorkels for 1st & 3rd 300
1:00 rest, check HR
Until 7:15 a.m., finish up with:
4 x 1/2 pool sprints @ :35
:10 extra rest
1 x 75 swim FAST for time- get time
1 x 75 drill
:30 rest between sets, check HR
100 easy drill before you get out. Do an excellent job in school today, remind your parents that the holiday schedule begins on Thursday. Have a great day!
1:00 rest
12 x 100 @ 1:45 in sets of 4 as follows:
1&2- kick on back desc 1-2 (free in 1st round; IM in 2nd set; primary stroke in 3rd set)
#- IM drill
#4- swim IM, get time & desc 1-3
1:00 rest, check HR
3 sets of:
6 x 50 kick on back @ :55, desc 1-2's; IM order by round, focus on UDK
2 x 150 kick IM order by 50's @ 3:00- desc 1-2 (1 is on back, #2 is w/boards)
No rest between sets, check HR after 2nd 150 in each set.
1 x 900 swim free desc the 300's 1-3 to something juicy; use shnorkels for 1st & 3rd 300
1:00 rest, check HR
Until 7:15 a.m., finish up with:
4 x 1/2 pool sprints @ :35
:10 extra rest
1 x 75 swim FAST for time- get time
1 x 75 drill
:30 rest between sets, check HR
100 easy drill before you get out. Do an excellent job in school today, remind your parents that the holiday schedule begins on Thursday. Have a great day!
Sunday, December 18, 2016- Combined Junior Gold @ Ida Lee
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
4 x 50 drill @ 1:00- free,primary stroke by 25's, thren...
3 sets of:
6 x 100- odds are free swim (3rd 25 kick on back) @ 1:25 (1:40), evens are swim/kick by 50's (UDK), get time & desc 1-3 @ 1:45
1 x 200 kick- 100 on back (UDK to halfway!), 100 with boards (free/primary by 50's)- should be FAST
:30 rest, check HR
MYSTERY SET
1:00 rest between sets, check HR
After 3rd set...
1 x 900- swim free with shnorkel- descend the 300's 1-3 @ :10 rest, middle 300 NO SHNORKEL
1:00 rest
TEST SET- 8 x 50 kick @ 1:00 with boards, all FAST! 4 free, 4 primary stroke NO FREE
Check HR
If there is time, finish up with "over/unders" @ :45
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 x 50 drill @ 1:00- free,primary stroke by 25's, thren...
3 sets of:
6 x 100- odds are free swim (3rd 25 kick on back) @ 1:25 (1:40), evens are swim/kick by 50's (UDK), get time & desc 1-3 @ 1:45
1 x 200 kick- 100 on back (UDK to halfway!), 100 with boards (free/primary by 50's)- should be FAST
:30 rest, check HR
MYSTERY SET
1:00 rest between sets, check HR
After 3rd set...
1 x 900- swim free with shnorkel- descend the 300's 1-3 @ :10 rest, middle 300 NO SHNORKEL
1:00 rest
TEST SET- 8 x 50 kick @ 1:00 with boards, all FAST! 4 free, 4 primary stroke NO FREE
Check HR
If there is time, finish up with "over/unders" @ :45
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, December 17, 2016
Sunday Morning, December 18, 2016- Senior Silver @ Ida Lee
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
4 x 50 drill @ 1:00- free/primary stroke by 25's
2 x 200 @ :10 rest- 50 kick choice on back (UDK!), 100 drill/swim by 25's in primary stroke /NO FREE (build the swim), 50 easy choice skulling
1:00 rest, check HR
3 sets of:
4 x 100- odds are free swim (3rd 25 kick on back) @ 1:30, evens are swim/kick by 50's (UDK) in primary stroke, get time & desc 1-2 @ 1:45
1 x 200 kick- 100 on back (UDK to halfway!), 100 with boards (free/primary by 50's)- should be FAST
:30 rest, check HR
BROKEN 100 KICK with boards @ :10 rest (1st set is 50/2 x 25; 2nd set is 25/50/25; 3rd set is 2 x 25/50); choice kick- but the same kick for all three rounds
1:00 rest between sets, check HR
After 3rd set...
1 x 900- swim free with shnorkel- descend the 300's 1-3 @ :10 rest, middle 300 NO SHNORKEL
1:00 rest
Until 8:30 a.m.,
1 x 50 drill in primary stroke @ 1:00
1* x 50 swim at 200 Goal Pace in primary stroke @ 1:00
*add 1 x 50 Goal Pace in each round, trying to hold your 200 Goal Pace
100 easy drill before you get out. Do an excellent job with your HW today- make sure you're prepared for the week ahead at school. Have a great day!
1:00 rest
4 x 50 drill @ 1:00- free/primary stroke by 25's
2 x 200 @ :10 rest- 50 kick choice on back (UDK!), 100 drill/swim by 25's in primary stroke /NO FREE (build the swim), 50 easy choice skulling
1:00 rest, check HR
3 sets of:
4 x 100- odds are free swim (3rd 25 kick on back) @ 1:30, evens are swim/kick by 50's (UDK) in primary stroke, get time & desc 1-2 @ 1:45
1 x 200 kick- 100 on back (UDK to halfway!), 100 with boards (free/primary by 50's)- should be FAST
:30 rest, check HR
BROKEN 100 KICK with boards @ :10 rest (1st set is 50/2 x 25; 2nd set is 25/50/25; 3rd set is 2 x 25/50); choice kick- but the same kick for all three rounds
1:00 rest between sets, check HR
After 3rd set...
1 x 900- swim free with shnorkel- descend the 300's 1-3 @ :10 rest, middle 300 NO SHNORKEL
1:00 rest
Until 8:30 a.m.,
1 x 50 drill in primary stroke @ 1:00
1* x 50 swim at 200 Goal Pace in primary stroke @ 1:00
*add 1 x 50 Goal Pace in each round, trying to hold your 200 Goal Pace
100 easy drill before you get out. Do an excellent job with your HW today- make sure you're prepared for the week ahead at school. Have a great day!
Saturday, December 16, 2016
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
4 x 50 drill @ 1:00- free,primary stroke by 25's, thren...
3 sets of:
6 x 100- odds are free swim (3rd 25 kick on back) @ 1:25 (1:40), evens are swim/kick by 50's (UDK), get time & desc 1-3 @ 1:45
1 x 200 kick- 100 on back (UDK to halfway!), 100 with boards (free/primary by 50's)- should be FAST
:30 rest, check HR
MYSTERY SET
1:00 rest between sets, check HR
After 3rd set...
1 x 900- swim free with shnorkel- descend the 300's 1-3 @ :10 rest, middle 300 NO SHNORKEL
1:00 rest
TEST SET- 8 x 50 kick @ 1:00 with boards, all FAST! 4 free, 4 primary stroke NO FREE
Check HR
Until 10 a.m.,
1 x 50 drill in primary stroke @ 1:00
1* x 50 swim at 200 Goal Pace in primary stroke @ 1:00
*add 1 x 50 in each round, trying to hold your 200 Goal Pace
100 easy drill before you get out. Do an excellent job with drylands today- and with your HW- make the most of the bad weather and stay indoors to study. Have a great day!
1:00 rest
4 x 50 drill @ 1:00- free,primary stroke by 25's, thren...
3 sets of:
6 x 100- odds are free swim (3rd 25 kick on back) @ 1:25 (1:40), evens are swim/kick by 50's (UDK), get time & desc 1-3 @ 1:45
1 x 200 kick- 100 on back (UDK to halfway!), 100 with boards (free/primary by 50's)- should be FAST
:30 rest, check HR
MYSTERY SET
1:00 rest between sets, check HR
After 3rd set...
1 x 900- swim free with shnorkel- descend the 300's 1-3 @ :10 rest, middle 300 NO SHNORKEL
1:00 rest
TEST SET- 8 x 50 kick @ 1:00 with boards, all FAST! 4 free, 4 primary stroke NO FREE
Check HR
Until 10 a.m.,
1 x 50 drill in primary stroke @ 1:00
1* x 50 swim at 200 Goal Pace in primary stroke @ 1:00
*add 1 x 50 in each round, trying to hold your 200 Goal Pace
100 easy drill before you get out. Do an excellent job with drylands today- and with your HW- make the most of the bad weather and stay indoors to study. Have a great day!
Thursday, December 15, 2016
Thursday, December 15, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/kick/skulling by 25's
1:00 rest
2 sets of:
3 x 75 @ 1:20- drill/drill/kick by 25's in primary stroke
1 x 125 @ 2:20- 50 kick FAST, 75 swim/drill/swim by 25's in primary stroke- build the 25's swim
No rest between sets, check HR after 2nd set.
:30 rest, then continue right into...
1 x 400- 50 choice drill, 25 swim from a dive (build), 25 choice skulling
Check HR again
Quick talk about pacework (1/1; short rest; within a swim): watch the clock, learn what effort produces what swim & check your HR throughout each workout.
4 x 1/2 pool sprints @ :35
4 x 50 swim at 200 Goal Pace @ 1:10
100 easy drill @ 1:00 rest
2 sets of:
1 x 100 swim free @ 1:15 (or @1:20, or @ 1:25)- make the interval
1 x 50 swim at 200 GP in primary stroke @ :50
1 x 50 swim faster than 200 GP in primary stroke @ :50
1 x 600 swim- 100 drill/swim, 50 swim at 200 GP
1:00 rest, check HR
If there is time...
18 x 50 swim free with shnorkels- 2 @ :55, 1 @ :40 (or @ :45)
Finish up with...
"Over-Unders"
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the holiday training. Have a great day!
1:00 rest
2 sets of:
3 x 75 @ 1:20- drill/drill/kick by 25's in primary stroke
1 x 125 @ 2:20- 50 kick FAST, 75 swim/drill/swim by 25's in primary stroke- build the 25's swim
No rest between sets, check HR after 2nd set.
:30 rest, then continue right into...
1 x 400- 50 choice drill, 25 swim from a dive (build), 25 choice skulling
Check HR again
Quick talk about pacework (1/1; short rest; within a swim): watch the clock, learn what effort produces what swim & check your HR throughout each workout.
4 x 1/2 pool sprints @ :35
4 x 50 swim at 200 Goal Pace @ 1:10
100 easy drill @ 1:00 rest
2 sets of:
1 x 100 swim free @ 1:15 (or @1:20, or @ 1:25)- make the interval
1 x 50 swim at 200 GP in primary stroke @ :50
1 x 50 swim faster than 200 GP in primary stroke @ :50
1 x 600 swim- 100 drill/swim, 50 swim at 200 GP
1:00 rest, check HR
If there is time...
18 x 50 swim free with shnorkels- 2 @ :55, 1 @ :40 (or @ :45)
Finish up with...
"Over-Unders"
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the holiday training. Have a great day!
Wednesday, December 14, 2016
Thursday, December 15, 2016
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/kick/skulling by 25's
1:00 rest
2 sets of:
3 x 75 @ 1:20- drill/drill/kick by 25's in primary stroke
1 x 125 @ 2:20- 50 kick FAST, 75 swim/drill/swim by 25's in primary stroke- build the 25's swim
No rest between sets, check HR after 2nd set.
:30 rest, then continue right into...
1 x 400- 50 choice drill, 25 swim from a dive (build), 25 choice skulling
Check HR again
Quick talk about pacework (1/1; short rest; within a swim): watch the clock, learn what effort produces what swim & check your HR throughout each workout.
4 x 1/2 pool sprints @ :30
4 x 50 swim at 200 Goal Pace @ 1:00
100 easy drill @ 1:00 rest
2 sets of:
1 x 100 swim free @ 1:10- make the interval
1 x 50 swim at 200 GP in primary stroke @ :50
1 x 50 swim faster than 200 GP in primary stroke @ :50
1 x 600 swim- 100 drill/swim, 50 swim at 200 GP
1:00 rest, check HR
Until 7:15 a.m., finish up with:
1 x 100 swim free br 3/5 by 50's
1 x 100 swim IM
1 x 100 kick with boards (evens are kick choice on back)
Who thinks they know what the "catch" is?
100 easy drill before you get out. Do an excellent job in school today and thank your parents for getting you here this morning. Have a great day!
1:00 rest
2 sets of:
3 x 75 @ 1:20- drill/drill/kick by 25's in primary stroke
1 x 125 @ 2:20- 50 kick FAST, 75 swim/drill/swim by 25's in primary stroke- build the 25's swim
No rest between sets, check HR after 2nd set.
:30 rest, then continue right into...
1 x 400- 50 choice drill, 25 swim from a dive (build), 25 choice skulling
Check HR again
Quick talk about pacework (1/1; short rest; within a swim): watch the clock, learn what effort produces what swim & check your HR throughout each workout.
4 x 1/2 pool sprints @ :30
4 x 50 swim at 200 Goal Pace @ 1:00
100 easy drill @ 1:00 rest
2 sets of:
1 x 100 swim free @ 1:10- make the interval
1 x 50 swim at 200 GP in primary stroke @ :50
1 x 50 swim faster than 200 GP in primary stroke @ :50
1 x 600 swim- 100 drill/swim, 50 swim at 200 GP
1:00 rest, check HR
Until 7:15 a.m., finish up with:
1 x 100 swim free br 3/5 by 50's
1 x 100 swim IM
1 x 100 kick with boards (evens are kick choice on back)
Who thinks they know what the "catch" is?
100 easy drill before you get out. Do an excellent job in school today and thank your parents for getting you here this morning. Have a great day!
Wednesday, December 14, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is swim/kick by 25's
1:00 rest
3 sets of:
1 x 125 @ 2:15- 50 fist free br 3, 75 drill/swim/drill by 25's- all backstroke (6k switch drill, build swim)
5 x 25 backstroke @ :35- odds are 15 yards swim FAST, 10 yards choice drill; evens are 15 yards sit & spin back drill, last 10 yards swim back with the same fast tempo as the drill
1 x 100 kick @ 2:00- 50 on back (UDK!), 50 kick with boards (choice/breast by 25's), get time & desc 1-3
No rest between sets, check HR after 3rd set, then get right into...
1 x 200- 25 choice kick on back with FAST breakout, then choice kick to the end, 25 skulling
1:00 rest, check HR
5 sets of:
1 x 100 swim free br 3 @ 1:40
1 x 100 swim IM @ 1:40
1* x 100 kick with boards @ 1:40
*add 1 x 100 kick in each round (go up to 5 x 100 total in the 5th round); in each round, the odd 100's (1st, 3rd, etc) will be kick with boards; the even 100's will be kick on back- juicy UDK's!
No rest in between sets; if anybody misses a 100 kick, then sit out 1 x 100, then get back in there going 75 kick, 25 swim free on each 100 kick.
If there is time, finish up with...
50's swim free with the shnorkel @ :55- work on those flip turns!
100 easy drill before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to the pool this afternoon. Have a great day!
1:00 rest
3 sets of:
1 x 125 @ 2:15- 50 fist free br 3, 75 drill/swim/drill by 25's- all backstroke (6k switch drill, build swim)
5 x 25 backstroke @ :35- odds are 15 yards swim FAST, 10 yards choice drill; evens are 15 yards sit & spin back drill, last 10 yards swim back with the same fast tempo as the drill
1 x 100 kick @ 2:00- 50 on back (UDK!), 50 kick with boards (choice/breast by 25's), get time & desc 1-3
No rest between sets, check HR after 3rd set, then get right into...
1 x 200- 25 choice kick on back with FAST breakout, then choice kick to the end, 25 skulling
1:00 rest, check HR
5 sets of:
1 x 100 swim free br 3 @ 1:40
1 x 100 swim IM @ 1:40
1* x 100 kick with boards @ 1:40
*add 1 x 100 kick in each round (go up to 5 x 100 total in the 5th round); in each round, the odd 100's (1st, 3rd, etc) will be kick with boards; the even 100's will be kick on back- juicy UDK's!
No rest in between sets; if anybody misses a 100 kick, then sit out 1 x 100, then get back in there going 75 kick, 25 swim free on each 100 kick.
If there is time, finish up with...
50's swim free with the shnorkel @ :55- work on those flip turns!
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!
Tuesday, December 13, 2016
Wednesday, December 14, 2016- Combined Senior Silver/Junior Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
6 x 50 @ 1:00- 25 ra2 la2 free drill, 25 choice drill in 4th best stroke (NO FREE)
Everybody together, 2 sets of:
2 x 75 @ 1:30- 25 kick w/boards (build), 50 drill in 4th best stroke (NO FREE)
1 x 150 @ 2:45, swim/kick by 25's in 4th best stroke, desc 50's 1-3 to what you can
1 x 350 kick-
odd 50's kick on back (UDK!) easy/FAST by 25's
even 50's with boards breaststroke kick, easy/FAST by 25's
:30 rest between sets, check HR
Junior Gold:
LONG SWIM-
75 swim free, desc 25's 1-3
75 kick on back, UDK to halfway, then FAST choice kick to the end
150 swim free br 3, desc the 50's 1-3 to something juicy
200 IM- 100 IM drill, 100 IM swim- 85% effort or better
300 swim free br 3, desc the 100's 1-3 to what you can
200 IM- as above, but 100 IM swim is faster
450 swim free br 3- desc the 150's 1-3 to something smoking FAST
200 IM- as above, the 100 IM swim is all out FAST
1:00 rest, check HR
Senior Silver:
What's "the catch?"
1 x 100 swim free br 3
1 x 100 swim IM
1 x 100 kick on back (UDK!)
If there is time, finish up with...
25's kick with boards-
odds are 1/2 FAST 1/2 easy @ :40
evens are all FAST @ :20
Odd rounds of 4 are free kick, even rounds of 4 or breast or fly kick
Do an excellent job in school today, thank your parents for getting you to the pool this morning. Have a great day!
1:00 rest
6 x 50 @ 1:00- 25 ra2 la2 free drill, 25 choice drill in 4th best stroke (NO FREE)
Everybody together, 2 sets of:
2 x 75 @ 1:30- 25 kick w/boards (build), 50 drill in 4th best stroke (NO FREE)
1 x 150 @ 2:45, swim/kick by 25's in 4th best stroke, desc 50's 1-3 to what you can
1 x 350 kick-
odd 50's kick on back (UDK!) easy/FAST by 25's
even 50's with boards breaststroke kick, easy/FAST by 25's
:30 rest between sets, check HR
Junior Gold:
LONG SWIM-
75 swim free, desc 25's 1-3
75 kick on back, UDK to halfway, then FAST choice kick to the end
150 swim free br 3, desc the 50's 1-3 to something juicy
200 IM- 100 IM drill, 100 IM swim- 85% effort or better
300 swim free br 3, desc the 100's 1-3 to what you can
200 IM- as above, but 100 IM swim is faster
450 swim free br 3- desc the 150's 1-3 to something smoking FAST
200 IM- as above, the 100 IM swim is all out FAST
1:00 rest, check HR
Senior Silver:
What's "the catch?"
1 x 100 swim free br 3
1 x 100 swim IM
1 x 100 kick on back (UDK!)
If there is time, finish up with...
25's kick with boards-
odds are 1/2 FAST 1/2 easy @ :40
evens are all FAST @ :20
Odd rounds of 4 are free kick, even rounds of 4 or breast or fly kick
Do an excellent job in school today, thank your parents for getting you to the pool this morning. Have a great day!
Tuesday, December 13, 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
3 x 200 @ :10 rest- 50 ra2 la2 free drill, 100 drill/swim by 25's in 4th best stroke (NO FREE), 50 easy skulling
Everybody together, 2 sets of:
2 x 75 @ 1:30- 25 kick w/boards (build), 50 drill in 4th best stroke (NO FREE)
1 x 150 @ 2:45, swim/kick by 25's in 4th best stroke, desc 50's 1-3 to what you can
1 x 350 kick-
odd 50's kick on back (UDK!) easy/FAST by 25's
even 50's with boards breaststroke kick, easy/FAST by 25's
:30 rest between sets, check HR
LONG SWIM-
75 swim free, desc 25's 1-3
75 kick on back, UDK to halfway, then FAST choice kick to the end
150 swim free br 3, desc the 50's 1-3 to something juicy
200 IM- 100 IM drill, 100 IM swim- 85% effort or better
300 swim free br 3, desc the 100's 1-3 to what you can
200 IM- as above, but 100 IM swim is faster
450 swim free br 3- desc the 150's 1-3 to something smoking FAST
200 IM- as above, the 100 IM swim is all out FAST
1:00 rest, check HR
If there is time, finish up with...
25's kick with boards-
odds are 1/2 FAST 1/2 easy @ :40
evens are all FAST @ :25
Odd rounds of 4 are free kick, even rounds of 4 or breast or fly kick
100 easy drill before you get out. Do an excellent job with drylands tonight- and with your HW. Have a great day!
1:00 rest
3 x 200 @ :10 rest- 50 ra2 la2 free drill, 100 drill/swim by 25's in 4th best stroke (NO FREE), 50 easy skulling
Everybody together, 2 sets of:
2 x 75 @ 1:30- 25 kick w/boards (build), 50 drill in 4th best stroke (NO FREE)
1 x 150 @ 2:45, swim/kick by 25's in 4th best stroke, desc 50's 1-3 to what you can
1 x 350 kick-
odd 50's kick on back (UDK!) easy/FAST by 25's
even 50's with boards breaststroke kick, easy/FAST by 25's
:30 rest between sets, check HR
LONG SWIM-
75 swim free, desc 25's 1-3
75 kick on back, UDK to halfway, then FAST choice kick to the end
150 swim free br 3, desc the 50's 1-3 to something juicy
200 IM- 100 IM drill, 100 IM swim- 85% effort or better
300 swim free br 3, desc the 100's 1-3 to what you can
200 IM- as above, but 100 IM swim is faster
450 swim free br 3- desc the 150's 1-3 to something smoking FAST
200 IM- as above, the 100 IM swim is all out FAST
1:00 rest, check HR
If there is time, finish up with...
25's kick with boards-
odds are 1/2 FAST 1/2 easy @ :40
evens are all FAST @ :25
Odd rounds of 4 are free kick, even rounds of 4 or breast or fly kick
100 easy drill before you get out. Do an excellent job with drylands tonight- and with your HW. Have a great day!
Monday, December 12, 2016
Tuesday, December 13, 2016
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
GREAT JOB AT SPORT FAIR, CONGRATS ON ALL THE BIG SWIMS!
3 x 200 @ :10 rest- 50 ra2 la2 free drill, 100 drill/swim by 25's in 4th best stroke, 50 easy skulling
Everybody together, 2 sets of:
2 x 75 @ 1:25- 25 kick w/boards (build), 50 drill in 4th best stroke (NO FREE)
1 x 150 @ 2:30, swim/kick by 25's in 4th best stroke, desc 50's 1-3 to what you can
1 x 350 kick-
odd 50's kick on back (UDK!) easy/FAST by 25's
even 50's with boards breaststroke kick, easy/FAST by 25's
:30 rest between sets, check HR
LONG SWIM-
75 swim free, desc 25's 1-3
75 kick on back, UDK to halfway, then FAST choice kick to the end
150 swim free br 3, desc the 50's 1-3 to something juicy
200 IM- 100 IM drill, 100 IM swim- 85% effort or better
300 swim free br 3, desc the 100's 1-3 to what you can
200 IM- as above, but 100 IM swim is faster
450 swim free br 3- desc the 150's 1-3 to something smoking FAST
200 IM- as above, the 100 IM swim is all out FAST
1:00 rest, check HR
Until 7:15, finish up with...
100 choice @ 1:30
100* kick @ 1:30 with boards (even 100's through the set can be on your back)
*2nd time through, go 2 x 100 kick @ 1:30; 3rd time through go 3 x 100 kick @ 1:30, etc... If you miss a 100 kick, on the next round go 75 kick/25 swim.
100 easy drill before you get out. Do an excellent job in school today, and with drylands. Have a great day!
1:00 rest
GREAT JOB AT SPORT FAIR, CONGRATS ON ALL THE BIG SWIMS!
3 x 200 @ :10 rest- 50 ra2 la2 free drill, 100 drill/swim by 25's in 4th best stroke, 50 easy skulling
Everybody together, 2 sets of:
2 x 75 @ 1:25- 25 kick w/boards (build), 50 drill in 4th best stroke (NO FREE)
1 x 150 @ 2:30, swim/kick by 25's in 4th best stroke, desc 50's 1-3 to what you can
1 x 350 kick-
odd 50's kick on back (UDK!) easy/FAST by 25's
even 50's with boards breaststroke kick, easy/FAST by 25's
:30 rest between sets, check HR
LONG SWIM-
75 swim free, desc 25's 1-3
75 kick on back, UDK to halfway, then FAST choice kick to the end
150 swim free br 3, desc the 50's 1-3 to something juicy
200 IM- 100 IM drill, 100 IM swim- 85% effort or better
300 swim free br 3, desc the 100's 1-3 to what you can
200 IM- as above, but 100 IM swim is faster
450 swim free br 3- desc the 150's 1-3 to something smoking FAST
200 IM- as above, the 100 IM swim is all out FAST
1:00 rest, check HR
Until 7:15, finish up with...
100 choice @ 1:30
100* kick @ 1:30 with boards (even 100's through the set can be on your back)
*2nd time through, go 2 x 100 kick @ 1:30; 3rd time through go 3 x 100 kick @ 1:30, etc... If you miss a 100 kick, on the next round go 75 kick/25 swim.
100 easy drill before you get out. Do an excellent job in school today, and with drylands. Have a great day!
Monday, December 12, 2016- PM Junior Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest
GREAT JOB AT SPORT FAIR! CONGRATS ON ALL THE BIG SWIMS!
6 x 100 @ 1:45- 50 catchup free drill, 50 choice drill/kick by 25's NO FREE
4 x 75 @ 1:25- 25 breast kick on back (UDK!), then 50 2 kicks 1 pull breaststroke drill
2 x 200 @ 3:45- 25 breast pull with free kick, 50 back drill (1/2 ra 1/2 la), 25 kick free on back build to FAST finish (UDK!)- 2x through
18 x 50 @ :55 in 3 sets of 6:
1-3 swim/kick on back, all free, desc 1-3 if you can; focus on UDK;
4-6, swim back/free by 25's- good smooth quick tempo on the back ("IM tempo"), then drive the breaststroke with your kick
With shnorkels:
6 x 150 freestyle @ :10 rest, odds are pull, evens are swim, descend the even 150's to what you can.
Take shnorkels off and continue right into...
20 x 50 kick in sets of 4:
1-3, kick on back @ 1:05, focus on UDK, go past the flags on each breakout, to halfway if possible.
#4- kick dolphin kick/breaststroke kick by 25's @ 1:00- smooth continuous kick for the dolphin kick, point your toes at the end of the breaststroke kick
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're all caught up after Sport Fair. Have a great day!
1:00 rest
GREAT JOB AT SPORT FAIR! CONGRATS ON ALL THE BIG SWIMS!
6 x 100 @ 1:45- 50 catchup free drill, 50 choice drill/kick by 25's NO FREE
4 x 75 @ 1:25- 25 breast kick on back (UDK!), then 50 2 kicks 1 pull breaststroke drill
2 x 200 @ 3:45- 25 breast pull with free kick, 50 back drill (1/2 ra 1/2 la), 25 kick free on back build to FAST finish (UDK!)- 2x through
18 x 50 @ :55 in 3 sets of 6:
1-3 swim/kick on back, all free, desc 1-3 if you can; focus on UDK;
4-6, swim back/free by 25's- good smooth quick tempo on the back ("IM tempo"), then drive the breaststroke with your kick
With shnorkels:
6 x 150 freestyle @ :10 rest, odds are pull, evens are swim, descend the even 150's to what you can.
Take shnorkels off and continue right into...
20 x 50 kick in sets of 4:
1-3, kick on back @ 1:05, focus on UDK, go past the flags on each breakout, to halfway if possible.
#4- kick dolphin kick/breaststroke kick by 25's @ 1:00- smooth continuous kick for the dolphin kick, point your toes at the end of the breaststroke kick
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're all caught up after Sport Fair. Have a great day!
Saturday, December 10, 2016
Sunday Morning, December 11, 2016- Senior Silver @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 25's
1:00 rest
NO WORKOUT TOMORROW MORNING FOR ANYBODY- not at Ida Lee, not at Claude Moore.
4 x 50 catchup free drill @ 1:00
2 x 200 @ :10 rest- 100 drill/swim by 25's free, 100 drill/swim by 25's NO FREE
6 x 75 @ 1:25- 25 fly pull with free kick, 50 kick neg split on your back
12 x 25 @ :35 as follows:
1-2, kick FAST with boards, #1 choice, #2 is breaststroke
3- choice fly drill
4- swim fly build to FAST
:30 rest after #12 to check HR, then...
9 x 100 @ 1:40 in sets of 3 as follows:
1-2, swim 25 fly, 75 free br 3/5/3 by 25's
#3- all kick FAST with boards, 25 dolphin kick., 75 choice kick
Check HR after #12, then 1:00 rest
4 sets of:
3 x 75 swim free (or back) @ 1:15- focus on UDK's
1 x 125 swim IM (last 25 is kick free on back) @ 2:15
6 x 50 swim free with shnorkels @ :55
1 x 200 swim backstroke (UDK!) @ 3:30- get time, desc 1-2 & 3-4
1:00 rest between sets, check HR.
Finish up with 25's kick with boards:
odds- @ :40
evens @ :25
One stroke only for rounds of 4 x 25, then change strokes.
Do an excellent job with your HW tonight, make sure you thank your parents for getting you to workout. Remember, NO WORKOUT tomorrow morning (not anywhere). Have a great day!
1:00 rest
NO WORKOUT TOMORROW MORNING FOR ANYBODY- not at Ida Lee, not at Claude Moore.
4 x 50 catchup free drill @ 1:00
2 x 200 @ :10 rest- 100 drill/swim by 25's free, 100 drill/swim by 25's NO FREE
6 x 75 @ 1:25- 25 fly pull with free kick, 50 kick neg split on your back
12 x 25 @ :35 as follows:
1-2, kick FAST with boards, #1 choice, #2 is breaststroke
3- choice fly drill
4- swim fly build to FAST
:30 rest after #12 to check HR, then...
9 x 100 @ 1:40 in sets of 3 as follows:
1-2, swim 25 fly, 75 free br 3/5/3 by 25's
#3- all kick FAST with boards, 25 dolphin kick., 75 choice kick
Check HR after #12, then 1:00 rest
4 sets of:
3 x 75 swim free (or back) @ 1:15- focus on UDK's
1 x 125 swim IM (last 25 is kick free on back) @ 2:15
6 x 50 swim free with shnorkels @ :55
1 x 200 swim backstroke (UDK!) @ 3:30- get time, desc 1-2 & 3-4
1:00 rest between sets, check HR.
Finish up with 25's kick with boards:
odds- @ :40
evens @ :25
One stroke only for rounds of 4 x 25, then change strokes.
Do an excellent job with your HW tonight, make sure you thank your parents for getting you to workout. Remember, NO WORKOUT tomorrow morning (not anywhere). Have a great day!
Thursday, December 8, 2016
Thursday, December 8, 2016- PM Jr. 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 @ :10 rest- 50 catchup free drill, 100 drill/kick by 25's
6 x 75 @ 1:30- 25 breast kick on back, 25 choice drill in primary stroke, 25 swim in primary stroke build to FAST finish.
8 x 50 swim @ :55, odds are free br 3 with FAST turn; evens are free/primary stroke by 25's build to a FAST finish
8 x half pool sprints @ :40, go 4 free, 4 NO FREE
1:00 rest
Work on starts before you go, be sure to get some relay starts in.
Do an excellent job with your HW tonight, be sure to stay hydrated & have healthy snacks. Get excited to race this weekend, see you at GMU!
1:00 rest
2 x 300 @ :10 rest- 50 catchup free drill, 100 drill/kick by 25's
6 x 75 @ 1:30- 25 breast kick on back, 25 choice drill in primary stroke, 25 swim in primary stroke build to FAST finish.
8 x 50 swim @ :55, odds are free br 3 with FAST turn; evens are free/primary stroke by 25's build to a FAST finish
8 x half pool sprints @ :40, go 4 free, 4 NO FREE
1:00 rest
Work on starts before you go, be sure to get some relay starts in.
Do an excellent job with your HW tonight, be sure to stay hydrated & have healthy snacks. Get excited to race this weekend, see you at GMU!
Wednesday, December 7, 2016
Thursday, December 8, 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 @ :10 rest- 50 catchup free drill, 100 drill/kick by 25's
6 x 75 @ 1:30- 25 breast kick on back, 25 choice drill in primary stroke, 25 swim in primary stroke build to FAST finish.
8 x 50 swim @ :55, odds are free br 3 with FAST turn; evens are free/primary stroke by 25's build to a FAST finish
8 x half pool sprints @ :40, go 4 free, 4 NO FREE
1:00 rest
Work on starts before you go, be sure to get some relay starts in.
Do an excellent job in school today, be sure to stay hydrated & have healthy snacks. Get excited to race this weekend, see you at GMU!
1:00 rest
2 x 300 @ :10 rest- 50 catchup free drill, 100 drill/kick by 25's
6 x 75 @ 1:30- 25 breast kick on back, 25 choice drill in primary stroke, 25 swim in primary stroke build to FAST finish.
8 x 50 swim @ :55, odds are free br 3 with FAST turn; evens are free/primary stroke by 25's build to a FAST finish
8 x half pool sprints @ :40, go 4 free, 4 NO FREE
1:00 rest
Work on starts before you go, be sure to get some relay starts in.
Do an excellent job in school today, be sure to stay hydrated & have healthy snacks. Get excited to race this weekend, see you at GMU!
Wednesday, December 7, 2016- PM Jr. Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
All one set, straight through to the 25's kick...
3 x 100 @ 1:45- 25 ra2 la2 free drill, 75 drill/swim/drill by 25's in primary stroke NO FREE
4 x 75 @ 1:20- 25 catchup free drill, 50 choice kick on back easy/FAST by 25's- focus on UDK's off the wall
2 x 150 @ 2:40- 50 swim neg split in primary stroke, 25 drill- NO FREE
10 x 50 swim primary stroke NO FREE (build to FAST)/free by 25's @ :50- except #'s 3, 6 & 9 are swim/kick by 25's- also in primary stroke NO FREE
12 x 25 kick with boards (middle 4 x 25 are on back)-
go odds @ :45, evens @ :25
1-4 are free; 5-8 are breast kick on back (UDK!); 9-12 are in primary stroke NO FREE
1:00 rest, check HR
With shnorkels:
3 x 250 swim free @ 4:00 desc 1-3 to something juicy!
After #3, check HR & get right into...
1 x 200- drill/skulling by 25's (no shnorkel)
1:00 rest, check HR again
Until 6 p.m., finish up with...
4 x half pool sprints @ :40
1 x 50 drill @ 1:00 (same stroke as the half pool sprints)
2 x 25's swim FAST for time from a dive (walk back around)
100 easy drill before you get out. Do an excellent job with your HW tonight, gt excited to race this weekend! Remember, tomorrow is from 4:30-5:30 p.m. Have a great day!
1:00 rest
All one set, straight through to the 25's kick...
3 x 100 @ 1:45- 25 ra2 la2 free drill, 75 drill/swim/drill by 25's in primary stroke NO FREE
4 x 75 @ 1:20- 25 catchup free drill, 50 choice kick on back easy/FAST by 25's- focus on UDK's off the wall
2 x 150 @ 2:40- 50 swim neg split in primary stroke, 25 drill- NO FREE
10 x 50 swim primary stroke NO FREE (build to FAST)/free by 25's @ :50- except #'s 3, 6 & 9 are swim/kick by 25's- also in primary stroke NO FREE
12 x 25 kick with boards (middle 4 x 25 are on back)-
go odds @ :45, evens @ :25
1-4 are free; 5-8 are breast kick on back (UDK!); 9-12 are in primary stroke NO FREE
1:00 rest, check HR
With shnorkels:
3 x 250 swim free @ 4:00 desc 1-3 to something juicy!
After #3, check HR & get right into...
1 x 200- drill/skulling by 25's (no shnorkel)
1:00 rest, check HR again
Until 6 p.m., finish up with...
4 x half pool sprints @ :40
1 x 50 drill @ 1:00 (same stroke as the half pool sprints)
2 x 25's swim FAST for time from a dive (walk back around)
100 easy drill before you get out. Do an excellent job with your HW tonight, gt excited to race this weekend! Remember, tomorrow is from 4:30-5:30 p.m. Have a great day!
Tuesday, December 6, 2016
Wednesday, December 7, 2016- Combined Sr. Silver & Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/skulling by 25's
1:00 rest
4 x 50 drill free/primary stroke NO FREE by 25's @ 1:00
5 x 25 @ :40- odds are kick (build), evens are kick breast on back (UDK's!)
1 x 75 @ 1:20- drill/swim/drill in primary stroke
5 x 25 @ :40- all kick, 15M FAST, 10 easy- odds are primary stroke, evens are choice (UDK)
2 x 75@ 1:20- swim/kick/swim by 25's in primary stroke, desc 1-2
5 x 25 @ :40- all kick FAST with boards (Sr. Silver go odds choice easy, evens build)
3 x 75 @ 1:20- kick/swim/kick by 25's, desc 1-3 to something juicy! (Sr. Silver desc to moderate)
Check HR
LONG SWIM-
4 times through:
25 swim fly
50 swim back
50 swim breast
75 kick on back- focus on UDK's
100 drill/swim (build) by 25's in primary stroke NO FREE
200 swim free br 3/5 by 100's (2nd 100 is faster than 1st 100)
Check HR after the 4th time through.
Sr. Silver, 2 sets of:
4 x 50 drill/swim dps in primary stroke @ 1:00
4 x 1/2 pool sprints @ :40
3 x 75 drill/swim/drill by 25's in primary stroke @ 1:30
4 x 25 from a dive: 1&2, 15/10; #3 all out; #4- choice, 15/10; fast breakout, build or all out
You can go one set free, one set primary stroke NO FREE
Jr. Gold, until 7:15 a.m., finish up with:
4 x 50 swim free with shnorkels @ :55 (2nd set @ :50, 3rd @ :45, 4th set @ :40, then back up)
4 x 1/2 pool sprints @ :30
No rest between sets, check HR at 7:15 a.m.
100 easy drill before you get out. Do an excellent job in school today, get excited to race this weekend. Have a great day!
1:00 rest
4 x 50 drill free/primary stroke NO FREE by 25's @ 1:00
5 x 25 @ :40- odds are kick (build), evens are kick breast on back (UDK's!)
1 x 75 @ 1:20- drill/swim/drill in primary stroke
5 x 25 @ :40- all kick, 15M FAST, 10 easy- odds are primary stroke, evens are choice (UDK)
2 x 75@ 1:20- swim/kick/swim by 25's in primary stroke, desc 1-2
5 x 25 @ :40- all kick FAST with boards (Sr. Silver go odds choice easy, evens build)
3 x 75 @ 1:20- kick/swim/kick by 25's, desc 1-3 to something juicy! (Sr. Silver desc to moderate)
Check HR
LONG SWIM-
4 times through:
25 swim fly
50 swim back
50 swim breast
75 kick on back- focus on UDK's
100 drill/swim (build) by 25's in primary stroke NO FREE
200 swim free br 3/5 by 100's (2nd 100 is faster than 1st 100)
Check HR after the 4th time through.
Sr. Silver, 2 sets of:
4 x 50 drill/swim dps in primary stroke @ 1:00
4 x 1/2 pool sprints @ :40
3 x 75 drill/swim/drill by 25's in primary stroke @ 1:30
4 x 25 from a dive: 1&2, 15/10; #3 all out; #4- choice, 15/10; fast breakout, build or all out
You can go one set free, one set primary stroke NO FREE
Jr. Gold, until 7:15 a.m., finish up with:
4 x 50 swim free with shnorkels @ :55 (2nd set @ :50, 3rd @ :45, 4th set @ :40, then back up)
4 x 1/2 pool sprints @ :30
No rest between sets, check HR at 7:15 a.m.
100 easy drill before you get out. Do an excellent job in school today, get excited to race this weekend. Have a great day!
Tuesday, December 6, 2016- PM Jr. Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/skulling by 25's
1:00 rest
4 x 50 drill free/primary stroke NO FREE by 25's @ 1:00
5 x 25 @ :40- odds are kick (build), evens are kick breast on back (UDK's!)
1 x 75 @ 1:20- drill/swim/drill in primary stroke
5 x 25 @ :40- all kick, 15M FAST, 10 easy- odds are primary stroke, evens are choice (UDK)
2 x 75@ 1:20- swim/kick/swim by 25's in primary stroke, desc 1-2
5 x 25 @ :40- all kick FAST with boards @ :35
3 x 75 @ 1:20- kick/swim/kick by 25's, desc 1-3 to something juicy!
Check HR
LONG SWIM-
4 times through:
25 swim fly
50 swim back
50 swim breast
75 kick on back- focus on UDK's
100 drill/swim (build) by 25's in primary stroke NO FREE
200 swim free br 3/5 by 100's (2nd 100 is faster than 1st 100)
Check HR after the 4th time through.
In 2's (side by side), until 6:00 p.m.:
4 x 25 kick with boards- ss at midpool, all @ :40
1 x 200 swim freestyle with shnorkels, get time & descend 1-3, #3 should be smoking fast.
:30 rest between sets, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight (and with drylands) and get excited to race this weekend. Have a great day!
1:00 rest
4 x 50 drill free/primary stroke NO FREE by 25's @ 1:00
5 x 25 @ :40- odds are kick (build), evens are kick breast on back (UDK's!)
1 x 75 @ 1:20- drill/swim/drill in primary stroke
5 x 25 @ :40- all kick, 15M FAST, 10 easy- odds are primary stroke, evens are choice (UDK)
2 x 75@ 1:20- swim/kick/swim by 25's in primary stroke, desc 1-2
5 x 25 @ :40- all kick FAST with boards @ :35
3 x 75 @ 1:20- kick/swim/kick by 25's, desc 1-3 to something juicy!
Check HR
LONG SWIM-
4 times through:
25 swim fly
50 swim back
50 swim breast
75 kick on back- focus on UDK's
100 drill/swim (build) by 25's in primary stroke NO FREE
200 swim free br 3/5 by 100's (2nd 100 is faster than 1st 100)
Check HR after the 4th time through.
In 2's (side by side), until 6:00 p.m.:
4 x 25 kick with boards- ss at midpool, all @ :40
1 x 200 swim freestyle with shnorkels, get time & descend 1-3, #3 should be smoking fast.
:30 rest between sets, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight (and with drylands) and get excited to race this weekend. Have a great day!
Monday, December 5, 2016
Tuesday, December 6, 2016
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/skulling by 25's
1:00 rest
4 x 50 drill free/primary stroke NO FREE by 25's @ 1:00
5 x 25 @ :35- odds are kick (build), evens are kick breast on back (UDK's!)
1 x 75 @ 1:20- drill/swim/drill in primary stroke
5 x 25 @ :35- all kick, 15M FAST, 10 easy- odds are primary stroke, evens are choice (UDK)
2 x 75@ 1:20- swim/kick/swim by 25's in primary stroke, desc 1-2
5 x 25 @ :35- all kick FAST with boards @ :35
3 x 75 @ 1:20- kick/swim/kick by 25's, desc 1-3 to something juicy!
Check HR
LONG SWIM-
4 times through:
25 swim fly
50 swim back
50 swim breast
75 kick on back- focus on UDK's
100 drill/swim (build) by 25's in primary stroke NO FREE
200 swim free br 3/5 by 100's (2nd 100 is faster than 1st 100)
Check HR after the 4th time through.
In 2's (side by side), until 7:15 a.m.:
6 x 25 kick with boards- ss at midpool, all @ :40
1 x 300 swim freestyle with shnorkels, get time & descend 1-3, #3 should be smoking fast.
:30 rest between sets, check HR
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 drill free/primary stroke NO FREE by 25's @ 1:00
5 x 25 @ :35- odds are kick (build), evens are kick breast on back (UDK's!)
1 x 75 @ 1:20- drill/swim/drill in primary stroke
5 x 25 @ :35- all kick, 15M FAST, 10 easy- odds are primary stroke, evens are choice (UDK)
2 x 75@ 1:20- swim/kick/swim by 25's in primary stroke, desc 1-2
5 x 25 @ :35- all kick FAST with boards @ :35
3 x 75 @ 1:20- kick/swim/kick by 25's, desc 1-3 to something juicy!
Check HR
LONG SWIM-
4 times through:
25 swim fly
50 swim back
50 swim breast
75 kick on back- focus on UDK's
100 drill/swim (build) by 25's in primary stroke NO FREE
200 swim free br 3/5 by 100's (2nd 100 is faster than 1st 100)
Check HR after the 4th time through.
In 2's (side by side), until 7:15 a.m.:
6 x 25 kick with boards- ss at midpool, all @ :40
1 x 300 swim freestyle with shnorkels, get time & descend 1-3, #3 should be smoking fast.
:30 rest between sets, check HR
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!
Monday, December 5, 2016- PM Jr. Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
4 x 100 @ 1:45- 50 ra2 la2 free drill, 50 kick on back (UDK!)
4 x 50 choice drill in primary stroke @ 1:00, NO FREE
6 x 75 @ 1:30- 50 drill/swim (build) in primary stroke, 25 breast kick on back FAST
Check HR after last 75, then continue right into:
12 x half pool sprints @ :30- 4 free, 4 in primary stroke NO FREE, 4 choice kick with boards
3 x 300 swim free br 3/5 by 50's @ 5:30, desc 1-3, #2 is with shnorkels, #3 should be smoking FAST
1:00 rest
With fins:
24 x 25 @ :45- the usual, in sets of 4 (1/2 fast 1/2 drill; swim build to fast; all drill; all swim FAST)
Go odd sets of 4 freestyle, even sets of 4 in primary stroke
1:00 rest, check HR
Until 6:00 p.m.,
Work on turns from midpool- 3 free, 3 NO FREE, breakout FAST
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 100 @ 1:45- 50 ra2 la2 free drill, 50 kick on back (UDK!)
4 x 50 choice drill in primary stroke @ 1:00, NO FREE
6 x 75 @ 1:30- 50 drill/swim (build) in primary stroke, 25 breast kick on back FAST
Check HR after last 75, then continue right into:
12 x half pool sprints @ :30- 4 free, 4 in primary stroke NO FREE, 4 choice kick with boards
3 x 300 swim free br 3/5 by 50's @ 5:30, desc 1-3, #2 is with shnorkels, #3 should be smoking FAST
1:00 rest
With fins:
24 x 25 @ :45- the usual, in sets of 4 (1/2 fast 1/2 drill; swim build to fast; all drill; all swim FAST)
Go odd sets of 4 freestyle, even sets of 4 in primary stroke
1:00 rest, check HR
Until 6:00 p.m.,
Work on turns from midpool- 3 free, 3 NO FREE, breakout FAST
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, December 4, 2016
Monday, December 5, 2016- Jr Gold/Sr. Silver combined at Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
2 sets of:
4 x 100 @ 1:45- 50 ra2 la2 free drill, 50 kick on back (UDK!)
4 x 50 choice drill in primary stroke @ 1:00, NO FREE
6 x 75 @ 1:30- 50 drill/swim (build) in primary stroke, 25 breast kick on back
No rest between sets, check HR after 2nd set, then continue right into:
8 x half pool sprints @ :30- 4 free, 4 NO FREE
3 x 300 swim free br 3/5 by 50's @ 5:00, desc 1-3, #2 is with shnorkels
1:00 rest
With fins:
24 x 25 @ :45- the usual, in sets of 4
1:00 rest, check HR
Until 7:15 a.m.,
100 drill/skulling by 25's @ 2:00
4 x 50 swim at 200 Goal Pace @ 1:00
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
2 sets of:
4 x 100 @ 1:45- 50 ra2 la2 free drill, 50 kick on back (UDK!)
4 x 50 choice drill in primary stroke @ 1:00, NO FREE
6 x 75 @ 1:30- 50 drill/swim (build) in primary stroke, 25 breast kick on back
No rest between sets, check HR after 2nd set, then continue right into:
8 x half pool sprints @ :30- 4 free, 4 NO FREE
3 x 300 swim free br 3/5 by 50's @ 5:00, desc 1-3, #2 is with shnorkels
1:00 rest
With fins:
24 x 25 @ :45- the usual, in sets of 4
1:00 rest, check HR
Until 7:15 a.m.,
100 drill/skulling by 25's @ 2:00
4 x 50 swim at 200 Goal Pace @ 1:00
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, December 4, 2016- Combined SF kids @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00
4 x 50 @ 1:00- ra2 la2 free drill, 2 kicks 1 pull breast drill- by 25's
6 x 75 @ 1:20- 25 swim free br 5 (build), 25 kick free on back (UDK to halfway, then build to FAST), last 25 is breast pull with free kick
15 x 50 breaststroke as follows:
1-3, swim/kick by 25's @ :55, desc 1-3 to what you can
4-6, all swim neg split @ :55
7-9, all kick with boards @ :55 easy/FAST by 25's
10-12, swim/kick by 25's @ :50- hustle to make the interval
13-15, swim breast/free by 25's @ :45, desc 1-3 to what you can
1:00 rest, check HR
8 sets of:
4 x "out & backs" kick with boards (forward ss at midpool) @ :40 (odd rounds are fly/free kick; even rounds are breast/free kick)
:20 rest
1 x 100 BROKEN IM- 75 swim IM, :10 rest, 25 kick FAST free on back, all @ 2:30 (in even rounds, this 100 is BROKEN KICK, 25/50/25, all @ :10 rest)
No rest between sets, check HR after each round.
With fins, finish up with...
4 x 25-
1&2- 15/10 @ :40
3- all swim FAST @ :30
#4- all kick FAST @ :20
:20 extra rest
1 x 50 swim all out FAST for time @ 1:00
Change strokes after each round.
100 easy drill before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!
1:00
4 x 50 @ 1:00- ra2 la2 free drill, 2 kicks 1 pull breast drill- by 25's
6 x 75 @ 1:20- 25 swim free br 5 (build), 25 kick free on back (UDK to halfway, then build to FAST), last 25 is breast pull with free kick
15 x 50 breaststroke as follows:
1-3, swim/kick by 25's @ :55, desc 1-3 to what you can
4-6, all swim neg split @ :55
7-9, all kick with boards @ :55 easy/FAST by 25's
10-12, swim/kick by 25's @ :50- hustle to make the interval
13-15, swim breast/free by 25's @ :45, desc 1-3 to what you can
1:00 rest, check HR
8 sets of:
4 x "out & backs" kick with boards (forward ss at midpool) @ :40 (odd rounds are fly/free kick; even rounds are breast/free kick)
:20 rest
1 x 100 BROKEN IM- 75 swim IM, :10 rest, 25 kick FAST free on back, all @ 2:30 (in even rounds, this 100 is BROKEN KICK, 25/50/25, all @ :10 rest)
No rest between sets, check HR after each round.
With fins, finish up with...
4 x 25-
1&2- 15/10 @ :40
3- all swim FAST @ :30
#4- all kick FAST @ :20
:20 extra rest
1 x 50 swim all out FAST for time @ 1:00
Change strokes after each round.
100 easy drill before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!
Saturday, December 3, 2016
Saturday, December 3, 2016- Sport Fair swimmers only at CM
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
18 x 75 in sets of 6:
1-2, 25 fist free drill br 3, 50 swim/kick free- build the kick, @ 1:20
3- swim 50 free br 3/5 by 25's, 25 choice drill in primary stroke @ 1:10
4-5, 25 fly pull with free kick, 50 drill/swim by 25's choice @ 1:20
6- swim 25 fly, 50 kick easy/FAST by 25's @ 1:10
:30 rest after 1st set, check HR; no rest between 2nd & 3rd sets.
3 sets of:
3 x 50 kick @ :55- 2nd 25 is always FAST
1 x 100 swim IM @ 1:30- get time, desc 1-3
3 x 50 swim/kick by 25's in primary stroke, desc 1-3 @ :55
:15 rest
1 x 100 kick FAST for time @ 1:30
No rest between sets, check HR after each 100 kick
TEST SET-
1 x 2000 swim free for time
Check HR at end
Until 10 a.m.,
4 x "out & backs" kick with boards (forward ss at midpool) @ :40
:20 rest
1 x 100 BROKEN IM- 75 swim IM, :10 rest, 25 kick FAST free on back, all @ 2:30
No rest between sets, change the kick on out & backs from round to round.
100 easy drill before you get out. Regular drylands today- do a great job! Be sure to thank your parents for getting you to workout this morning, get excited to race next weekend. Have a great day!
1:00 rest
18 x 75 in sets of 6:
1-2, 25 fist free drill br 3, 50 swim/kick free- build the kick, @ 1:20
3- swim 50 free br 3/5 by 25's, 25 choice drill in primary stroke @ 1:10
4-5, 25 fly pull with free kick, 50 drill/swim by 25's choice @ 1:20
6- swim 25 fly, 50 kick easy/FAST by 25's @ 1:10
:30 rest after 1st set, check HR; no rest between 2nd & 3rd sets.
3 sets of:
3 x 50 kick @ :55- 2nd 25 is always FAST
1 x 100 swim IM @ 1:30- get time, desc 1-3
3 x 50 swim/kick by 25's in primary stroke, desc 1-3 @ :55
:15 rest
1 x 100 kick FAST for time @ 1:30
No rest between sets, check HR after each 100 kick
TEST SET-
1 x 2000 swim free for time
Check HR at end
Until 10 a.m.,
4 x "out & backs" kick with boards (forward ss at midpool) @ :40
:20 rest
1 x 100 BROKEN IM- 75 swim IM, :10 rest, 25 kick FAST free on back, all @ 2:30
No rest between sets, change the kick on out & backs from round to round.
100 easy drill before you get out. Regular drylands today- do a great job! Be sure to thank your parents for getting you to workout this morning, get excited to race next weekend. Have a great day!
Thursday, December 1, 2016
Thursday, December 1, 2016- PM Jr. Gold (combined) @ CM
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) @ 1:45
1- swim mile pace @ 1:30
8 x 100-
odds in primary stroke @ 1:50- 25 swim build, 25 drill, 50 swim FAST
evens- swim 1000 pace @ 1:40
6 x 100 swim free at 500 pace @ 1:50
Until 6 p.m.:
4 x 50's kick as follows:
1- @ :55 on back (UDK to halfway)
1- @ :45 with boards
1- @ :55 with boards, easy/FAST
1- @ :45 on back (UDK to halfway)
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
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) @ 1:45
1- swim mile pace @ 1:30
8 x 100-
odds in primary stroke @ 1:50- 25 swim build, 25 drill, 50 swim FAST
evens- swim 1000 pace @ 1:40
6 x 100 swim free at 500 pace @ 1:50
Until 6 p.m.:
4 x 50's kick as follows:
1- @ :55 on back (UDK to halfway)
1- @ :45 with boards
1- @ :55 with boards, easy/FAST
1- @ :45 on back (UDK to halfway)
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!
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