1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
6 x 125- 75 drill/swim/drill, last 50 kick on back- focus on UDK's as follows:
1-2, 75 d/s/d is free, last 50 kick is comfortable, @ 2:20
3-4 , 75 d/s/d is in primary stroke, last 50 is strong neg split, @ 2:10
5-6, 75 d/s/d is choice, last 50 kick is FAST, @ 2:00,
8 x 50 @ :55, odds swim IM order, evens are swim/kick free br 3
6 x 50 @ :50- as above
:30 rest
8 x 75 as follows:
odds- 25 swim fly, 50 swim choice @ 1:10
evens- 25 swim choice, 50 kick with boards @ 1:15
1:00 rest, check HR
Junior Gold:
LONG SWIM-
3 times through:
1 x 100 swim IM/25 kick FAST with boards
1 x 100 swim IM/25 kick FAST with boards
1 x 100 swim IM/50 kick FAST with boards
1 x 200 swim back/breast by 100's- desc 1-3
Check HR after 3rd time through
2 x 450 swim free with shnorkel @ :10 rest, desc the 3 x 150's to something juicy
1:00 rest, check HR
Sr. Silver:
Until 7:05 a.m.,
1 x 100- 25 kick with board, 75 swim free br 3/5/3 @
1 x 100- 25 swim free br 3, 50 kick with boards, 25 swim free br 3 @
1 x 100- 25 swim free br 3, 75 kick with boards @
1 x 100- 50 kick choice on back, 50 drill @ 2:00 (easy)
:30 rest
BROKEN 100 KICK
:30 rest between sets.
At 7:05, everybody does starts. Do an excellent job in school today, be sure to thank your parents for getting you to workout this morning. Have a great day!
Tuesday, January 31, 2017
Tuesday, January 31, 2017- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- skulling/drill/drill/kick by 25's
1:00 rest
2 x 200 drill/skulling by 25's @ :10 rest
Put fins on.
With fins,3 sets of "tempo" drills:
6 x 25's @ :35- breast pull w/free kick (1st set); sit & spin (2nd set); fly pull w/free kick (3rd set)
2 x 50 kick on back @ :45, focus on UDK
:30 rest after each set, check HR
Take fins off after 3rd set
8 x 50 @ :50 (@ :55 for Lane 1), odds swim IM order, evens are swim/kick free
3 x 200 swim back/breast by 100's @ 4:00, desc 1-3 to something juicy!
1:00 rest, check HR
Until 6:00 p.m.,
1 x 100- 25 kick with boards, 75 swim free br 3/5/3 @ 1:45
1 x 100- 25 swim free br 3, 50 kick with boards, 25 swim free br 3 @ 1:45
1 x 100- 25 swim free br 3 @ 1:45, 75 kick with boards
1 x 100- 50 kick, 50 drill @ 2:30
:30 rest
BROKEN 100 KICK (odd sets are 4 x 25 @ :10 rest; even sets are 25/50/25 @ :10 rest)
1:00 rest between sets.
Do an excellent job with your HW tonight, and with drylands. Have a great day!
1:00 rest
2 x 200 drill/skulling by 25's @ :10 rest
Put fins on.
With fins,3 sets of "tempo" drills:
6 x 25's @ :35- breast pull w/free kick (1st set); sit & spin (2nd set); fly pull w/free kick (3rd set)
2 x 50 kick on back @ :45, focus on UDK
:30 rest after each set, check HR
Take fins off after 3rd set
8 x 50 @ :50 (@ :55 for Lane 1), odds swim IM order, evens are swim/kick free
3 x 200 swim back/breast by 100's @ 4:00, desc 1-3 to something juicy!
1:00 rest, check HR
Until 6:00 p.m.,
1 x 100- 25 kick with boards, 75 swim free br 3/5/3 @ 1:45
1 x 100- 25 swim free br 3, 50 kick with boards, 25 swim free br 3 @ 1:45
1 x 100- 25 swim free br 3 @ 1:45, 75 kick with boards
1 x 100- 50 kick, 50 drill @ 2:30
:30 rest
BROKEN 100 KICK (odd sets are 4 x 25 @ :10 rest; even sets are 25/50/25 @ :10 rest)
1:00 rest between sets.
Do an excellent job with your HW tonight, and with drylands. Have a great day!
Tuesday, January31, 2017
1 x 600- 300 swim freestyle, 300 reverse IM- skulling/drill/drill/kick by 25's
1:00 rest
2 x 200 drill/skulling by 25's @ :10 rest
Put fins on.
Quick thoughts on the meet- tempo falls off, UDK & kick at the end of the IM
With fins,3 sets of "tempo" drills:
6 x 25's @ :35- breast pull w/free kick; sit & spin; fly pull w/free kick
2 x 50 kick on back @ :40, focus on UDK
:30 rest after each set, check HR
Take fins off after 3rd set
8 x 50 @ :45, odds swim IM order, evens are swim/kick free (br 3 (right into Long Swim)
LONG SWIM-
3 times through:
1 x 100 swim IM/25 kick FAST with boards
1 x 100 swim IM/25 kick FAST with boards
1 x 100 swim IM/50 kick FAST with boards
1 x 200 swim back/breast by 100's- desc 1-3
Check HR after 3rd time through
Until 7:15 a.m.,
1 x 100- 25 kick, 75 swim free br 3/5/3 @
1 x 100- 25 swim free br 3, 50 kick, 25 swim free br 3 @
1 x 100- 75 kick, 25 swim free br 3 @
1 x 100- 25 drill, 75 kick IM (easy)
:30 rest
BROKEN 100 KICK
1:00 rest between sets.
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
2 x 200 drill/skulling by 25's @ :10 rest
Put fins on.
Quick thoughts on the meet- tempo falls off, UDK & kick at the end of the IM
With fins,3 sets of "tempo" drills:
6 x 25's @ :35- breast pull w/free kick; sit & spin; fly pull w/free kick
2 x 50 kick on back @ :40, focus on UDK
:30 rest after each set, check HR
Take fins off after 3rd set
8 x 50 @ :45, odds swim IM order, evens are swim/kick free (br 3 (right into Long Swim)
LONG SWIM-
3 times through:
1 x 100 swim IM/25 kick FAST with boards
1 x 100 swim IM/25 kick FAST with boards
1 x 100 swim IM/50 kick FAST with boards
1 x 200 swim back/breast by 100's- desc 1-3
Check HR after 3rd time through
Until 7:15 a.m.,
1 x 100- 25 kick, 75 swim free br 3/5/3 @
1 x 100- 25 swim free br 3, 50 kick, 25 swim free br 3 @
1 x 100- 75 kick, 25 swim free br 3 @
1 x 100- 25 drill, 75 kick IM (easy)
:30 rest
BROKEN 100 KICK
1:00 rest between sets.
100 easy drill before you get out. Do an excellent job in school today- and with drylands tonight. Have a great day!
Monday, January 30, 2017
Monday, January 30, 2017- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
4 x 200 @ :10 rest as follows:
odd 200's- 50 choice free drill, 100 drill/swim by 25's in primary stroke (NO FREE), 50 drill in 4th best stroke
even 200's- 50 choice kick (smooth & strong), 100 swim/kick by 25's in primary stroke (NO FREE), 50 choice skulling
Check HR after #6, then everybody together:
1 x 50 kick choice on back @ :55
1 x 100 @ 1:45 swim IM
1 x 200 swim back/breast by 50's, neg split @ 3:40
1 x 400 kick with boards/on back by 100's, desc 1-4 @ 7:30
1 x 800 swim free with shnorkel- neg split each 400, @ 13:00
1 x 400 swim IM (75 of each stroke, then 100 kick IM with boards) @ 7:15
1 x 200 swim/kick by 25's in primary stroke NO FREE, neg split each 100 @ 3:40
1 x 100 swim/kick by 25s in 4th best stroke (NO FREE) @ 2:00
1 x 50 kick all out FAST for time with boards
Check HR, 1:00 rest
From midpool, work on turns until 6 p.m., go 3 free, 3 NO FREE
Do an excellent job with your HW tonight, start off the third quarter well. Have a great day!
1:00 rest
4 x 200 @ :10 rest as follows:
odd 200's- 50 choice free drill, 100 drill/swim by 25's in primary stroke (NO FREE), 50 drill in 4th best stroke
even 200's- 50 choice kick (smooth & strong), 100 swim/kick by 25's in primary stroke (NO FREE), 50 choice skulling
Check HR after #6, then everybody together:
1 x 50 kick choice on back @ :55
1 x 100 @ 1:45 swim IM
1 x 200 swim back/breast by 50's, neg split @ 3:40
1 x 400 kick with boards/on back by 100's, desc 1-4 @ 7:30
1 x 800 swim free with shnorkel- neg split each 400, @ 13:00
1 x 400 swim IM (75 of each stroke, then 100 kick IM with boards) @ 7:15
1 x 200 swim/kick by 25's in primary stroke NO FREE, neg split each 100 @ 3:40
1 x 100 swim/kick by 25s in 4th best stroke (NO FREE) @ 2:00
1 x 50 kick all out FAST for time with boards
Check HR, 1:00 rest
From midpool, work on turns until 6 p.m., go 3 free, 3 NO FREE
Do an excellent job with your HW tonight, start off the third quarter well. Have a great day!
Sunday, January 29, 2017
Monday, January 30, 2017- Combined Sr. Silver/Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
6 x 200 @ :10 rest as follows:
odd 200's- 50 choice free drill, 100 drill/swim by 25's in primary stroke (NO FREE), 50 drill in 4th best stroke
even 200's- 50 choice kick (smooth & strong), 100 swim/kick by 25's in primary stroke (NO FREE), 50 choice skulling
Check HR after #6, then everybody together:
1 x 50 kick choice on back @ :50
1 x 100 @ 1:40 swim IM
1 x 200 swim back/breast by 50's, neg split @ 3:30
1 x 400 kick with boards/on back by 100's, desc 1-4 @ 7:00
1 x 800 swim free with shnorkel- neg split each 400, @ 12:00
1 x 400 swim IM (75 of each stroke, then 100 kick IM with boards) @ 7:00
1 x 200 swim/kick by 25's in primary stroke NO FREE, neg split each 100 @ 3:30
1 x 100 swim/kick by 25s in 4th best stroke (NO FREE) @ 1:50
1 x 50 kick all out FAST for time with boards
Check HR
From midpool, work on turns until 7 a.m., then work on starts.
Do an excellent job in school today, start off the third quarter well. Have a great day!
1:00 rest
6 x 200 @ :10 rest as follows:
odd 200's- 50 choice free drill, 100 drill/swim by 25's in primary stroke (NO FREE), 50 drill in 4th best stroke
even 200's- 50 choice kick (smooth & strong), 100 swim/kick by 25's in primary stroke (NO FREE), 50 choice skulling
Check HR after #6, then everybody together:
1 x 50 kick choice on back @ :50
1 x 100 @ 1:40 swim IM
1 x 200 swim back/breast by 50's, neg split @ 3:30
1 x 400 kick with boards/on back by 100's, desc 1-4 @ 7:00
1 x 800 swim free with shnorkel- neg split each 400, @ 12:00
1 x 400 swim IM (75 of each stroke, then 100 kick IM with boards) @ 7:00
1 x 200 swim/kick by 25's in primary stroke NO FREE, neg split each 100 @ 3:30
1 x 100 swim/kick by 25s in 4th best stroke (NO FREE) @ 1:50
1 x 50 kick all out FAST for time with boards
Check HR
From midpool, work on turns until 7 a.m., then work on starts.
Do an excellent job in school today, start off the third quarter well. Have a great day!
Saturday, January 28, 2017
Sunday, January 29, 2017- Sr. Silver @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
3 sets of:
1 x 100 @ 1:50- 50 ra2 la2 free drill, 50 choice breaststroke drill
1 x 100 @ 1:50- 50 choice drill in primary stroke (50 NO FREE), 50 choice kick on back
1 x 100 @ 1:50 all kick on back, focus on UDK, get time & descend 1-3
1 x 250 pull free br 3 (odd 50's), 7 (even 50's)
1:00 rest between sets, check HR
8 x 25 @ :35- drill in 4th best stroke (NO FREE), except #'s 3, 5 & 7 are swim (build)
18 x 50 @ :55
odds- swim/kick freestyle by 25's
evens- swim 4th best stroke (NO FREE)/free br 3, by 25's
1 x 450 swim free with shnorkles, desc the 3 x 150's to what you can
1:00 rest, check HR
With fins, finish up with 6 sets of:
4 x 25 @ :40
odds- 15 yards swim FAST, 10 yards drill!
#2- all swim FAST
#4- all drill
1 x 50 kick FAST @ :40 (odd rounds on back, even rounds with boards
odd rounds all free
even rounds NO FREE
No rest between sets.
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
3 sets of:
1 x 100 @ 1:50- 50 ra2 la2 free drill, 50 choice breaststroke drill
1 x 100 @ 1:50- 50 choice drill in primary stroke (50 NO FREE), 50 choice kick on back
1 x 100 @ 1:50 all kick on back, focus on UDK, get time & descend 1-3
1 x 250 pull free br 3 (odd 50's), 7 (even 50's)
1:00 rest between sets, check HR
8 x 25 @ :35- drill in 4th best stroke (NO FREE), except #'s 3, 5 & 7 are swim (build)
18 x 50 @ :55
odds- swim/kick freestyle by 25's
evens- swim 4th best stroke (NO FREE)/free br 3, by 25's
1 x 450 swim free with shnorkles, desc the 3 x 150's to what you can
1:00 rest, check HR
With fins, finish up with 6 sets of:
4 x 25 @ :40
odds- 15 yards swim FAST, 10 yards drill!
#2- all swim FAST
#4- all drill
1 x 50 kick FAST @ :40 (odd rounds on back, even rounds with boards
odd rounds all free
even rounds NO FREE
No rest between sets.
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 Morning, January 28, 2017- Combined Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
2 sets of:
2 x 125 @ 2:15- 50 fist free drill br 3, 75 kick/drill/kick by 25's in primary stroke
3 x 75 @ 1:20- all swim, 25 free br 3, 50 in primary stroke
After 2nd set, check HR, then continue right into...
18 x 25 in 3 sets of 6:
1-3 @ :35, fly pull with free kick- lift & drop chin to breathe before hands come back around
4-6, @ :30- swim fly descend 1-3 to FAST, focus on UDK past the flags
1:00 rest, check HR
3 sets of:
3 x 100 swim @ 1:45 (1:55 if needed)- 25 swim fly, 75 swim backstroke
2 x 150 swim fly/back by 25's descend 1-2 @ 3:00 to FAST
3 x 100 swim @ 1:35 (@ 1:45 if needed- 25 swim in primary stroke NO FREE, 75 swim free br 3
2 x 150 swim/kick by 25's in primary stroke @ 3:15, descend 1-2 to FAST
1:00 rest between sets, check HR
Until 10 a.m., finish up with...
4 x 25's kick as follows:
1-3 @ :40, 15 yards FAST choice, 10 yards easy breaststroke
#4 @ :25 all FAST in primary stroke
odd rounds of 4 are with boards
even rounds of 4 are on back- focus on FAST UDK.
100 easy drill before you get out. REMEMBER, no drylands today, no workout tomorrow night. Regular workout schedule resumes on Monday. Do a great job with your HW this weekend. Have a great day!
1:00 rest
2 sets of:
2 x 125 @ 2:15- 50 fist free drill br 3, 75 kick/drill/kick by 25's in primary stroke
3 x 75 @ 1:20- all swim, 25 free br 3, 50 in primary stroke
After 2nd set, check HR, then continue right into...
18 x 25 in 3 sets of 6:
1-3 @ :35, fly pull with free kick- lift & drop chin to breathe before hands come back around
4-6, @ :30- swim fly descend 1-3 to FAST, focus on UDK past the flags
1:00 rest, check HR
3 sets of:
3 x 100 swim @ 1:45 (1:55 if needed)- 25 swim fly, 75 swim backstroke
2 x 150 swim fly/back by 25's descend 1-2 @ 3:00 to FAST
3 x 100 swim @ 1:35 (@ 1:45 if needed- 25 swim in primary stroke NO FREE, 75 swim free br 3
2 x 150 swim/kick by 25's in primary stroke @ 3:15, descend 1-2 to FAST
1:00 rest between sets, check HR
Until 10 a.m., finish up with...
4 x 25's kick as follows:
1-3 @ :40, 15 yards FAST choice, 10 yards easy breaststroke
#4 @ :25 all FAST in primary stroke
odd rounds of 4 are with boards
even rounds of 4 are on back- focus on FAST UDK.
100 easy drill before you get out. REMEMBER, no drylands today, no workout tomorrow night. Regular workout schedule resumes on Monday. Do a great job with your HW this weekend. Have a great day!
Thursday, January 26, 2017
Thursday, January 26, 2017- Combined Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest
2 sets of:
1 x 125 @ 2:15- drill/swim by 25's
5 x 25 @ :35- odds are kick (build), evens are swim FAST
No rest between sets, check HR after 2nd set. Then...
2 x 300 kick @ :10 rest (4 UDK's off each turn), neg split each 100: 100 free, 100 primary kick, 100 choice kick
1:00 rest
3 x 5 minute swims @ 6:00- increase your effort ("descend")
1:00 rest, check HR
3 sets of:
6 x 100 swim at freestyle pace @ 1:45
1:00 rest between sets, check HR
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
2 sets of:
1 x 125 @ 2:15- drill/swim by 25's
5 x 25 @ :35- odds are kick (build), evens are swim FAST
No rest between sets, check HR after 2nd set. Then...
2 x 300 kick @ :10 rest (4 UDK's off each turn), neg split each 100: 100 free, 100 primary kick, 100 choice kick
1:00 rest
3 x 5 minute swims @ 6:00- increase your effort ("descend")
1:00 rest, check HR
3 sets of:
6 x 100 swim at freestyle pace @ 1:45
1:00 rest between sets, check HR
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!
Wednesday, January 25, 2017
Thursday, January 26, 2017- AM @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest
2 sets of:
1 x 125 @ 2:15- drill/swim by 25's
5 x 25 @ :35- odds are kick (build), evens are swim FAST
No rest between sets, check HR after 2nd set. Then...
1 x 400 kick (4 UDK's off each turn), neg split each 100; odd 100's free, even 100's primary kick OR a different kick
1:00 rest
6 x 5 minute swims @ 6:00- increase your effort ("descend"); can be back on 4-6
After #3 & 6...
1 x 300 kick FAST on back, then with board
1:00 rest, check HR
3 sets of:
6 x 100 swim at freestyle pace @ 1:40
1 x 100 kick FAST for time on back- get time
1:00 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
2 sets of:
1 x 125 @ 2:15- drill/swim by 25's
5 x 25 @ :35- odds are kick (build), evens are swim FAST
No rest between sets, check HR after 2nd set. Then...
1 x 400 kick (4 UDK's off each turn), neg split each 100; odd 100's free, even 100's primary kick OR a different kick
1:00 rest
6 x 5 minute swims @ 6:00- increase your effort ("descend"); can be back on 4-6
After #3 & 6...
1 x 300 kick FAST on back, then with board
1:00 rest, check HR
3 sets of:
6 x 100 swim at freestyle pace @ 1:40
1 x 100 kick FAST for time on back- get time
1:00 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!
Wednesday, January 25, 2017- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 25's
1:00 rest
12 x 75 in sets of 4:
1-4, drill/swim/drill free by 25's @1 :20
5-8, 25 swim free (build), 50 drill in primary stroke (NO FREE)
9-12, kick/swim/kick by 25's- all in primary stroke NO FREE
3 x 200 @ :10 rest- 100 drill/swim by 25's in primary stroke, 100 kick on back desc 1-3 (kick); with boards for the kick on #2
1:00 rest, check HR
LONG SWIM-
One time through (the free is always kick free on back for the IM's):
100 swim IM/200 swim strong free br 3
200 swim IM/200 swim strong free br 3, last 50 br 5
300 swim IM/200 swim strong free br 3, last 50 br 7
Take :10 rest and know when you push off for the last IM (try to get your time)
400 swim IM
Check HR
If there is time:
"Out & backs" kick with boards- free kick out to midpool, backwards ss, dolphin kick back to the wall- all @ :45
100 easy drill before you get out. Do an excellent job in school today, thank your parents for getting you to workout this morning. Have a great day!
1:00 rest
12 x 75 in sets of 4:
1-4, drill/swim/drill free by 25's @1 :20
5-8, 25 swim free (build), 50 drill in primary stroke (NO FREE)
9-12, kick/swim/kick by 25's- all in primary stroke NO FREE
3 x 200 @ :10 rest- 100 drill/swim by 25's in primary stroke, 100 kick on back desc 1-3 (kick); with boards for the kick on #2
1:00 rest, check HR
LONG SWIM-
One time through (the free is always kick free on back for the IM's):
100 swim IM/200 swim strong free br 3
200 swim IM/200 swim strong free br 3, last 50 br 5
300 swim IM/200 swim strong free br 3, last 50 br 7
Take :10 rest and know when you push off for the last IM (try to get your time)
400 swim IM
Check HR
If there is time:
"Out & backs" kick with boards- free kick out to midpool, backwards ss, dolphin kick back to the wall- all @ :45
100 easy drill before you get out. Do an excellent job in school today, thank your parents for getting you to workout this morning. Have a great day!
Tuesday, January 24, 2017
Wednesday Morning, January 25, 2017- Combined Jr. Gold/Sr. Silver @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 25's
1:00 rest
16 x 75 in sets of 4:
1-4, drill/swim/drill free by 25's @1 :20
5-8, 25 swim free br 3, 50 kick neg split @ 1:20
9-12, 50 drill in primary stroke, 25 swim @ 1:20- NO FREE
13-16, all kick on back - UDK's to halfway, @ 1:20
4 x 200 @ :10 rest- 100 drill/swim by 25's in primary stroke, 100 kick on back desc 1-2 (kick); with boards for the kick on #3 & 4
1:00 rest, check HR
Jr. Gold
LONG SWIM-
The free is always kick free on back for the IM's...
100 swim IM/250 swim strong free br 3
200 swim IM/250 swim strong free br 3, last 50 br 5
300 swim IM/250 swim strong free br 3, last 50 br 7
400 swim IM/250 swim strong free br 3, last 50 br 9
Check HR
Sr. Silver
9 x 50 swim desc 1-3 @ 1:05 to FAST, keep track of times
MYSTERY SET
100 easy drill before you get out. Do an excellent job in school today, thank your parents for getting you to workout this morning. Have a great day!
1:00 rest
16 x 75 in sets of 4:
1-4, drill/swim/drill free by 25's @1 :20
5-8, 25 swim free br 3, 50 kick neg split @ 1:20
9-12, 50 drill in primary stroke, 25 swim @ 1:20- NO FREE
13-16, all kick on back - UDK's to halfway, @ 1:20
4 x 200 @ :10 rest- 100 drill/swim by 25's in primary stroke, 100 kick on back desc 1-2 (kick); with boards for the kick on #3 & 4
1:00 rest, check HR
Jr. Gold
LONG SWIM-
The free is always kick free on back for the IM's...
100 swim IM/250 swim strong free br 3
200 swim IM/250 swim strong free br 3, last 50 br 5
300 swim IM/250 swim strong free br 3, last 50 br 7
400 swim IM/250 swim strong free br 3, last 50 br 9
Check HR
Sr. Silver
9 x 50 swim desc 1-3 @ 1:05 to FAST, keep track of times
MYSTERY SET
100 easy drill before you get out. Do an excellent job in school today, thank your parents for getting you to workout this morning. Have a great day!
Tuesday, January 24, 2017- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 25's
1:00 rest
6 x 100 @ 1:50-
odds are 50 catchup free drill, 50 kick on back (UDK!)
evens are 50 choice drill in primary stroke, 50 kick with boards (primary kick)
1 x 200 skull/kick (build) by 25's, 4 UDK's off each wall
:30 rest, check HR & get ready...
36 x 25 @ :30 (3 sets of 12)
1-3, drill
4-6, swim (build)
7-9, kick FAST
10-12, swim at race pace
Go 12 free, 12 primary stroke, 12 in 4th best stroke
1:00 rest, check HR
Until 6:00 p.m., finish up with...
50's @ 1:00 as follows (Lane 1 can go @ 1:10)
1-4, kick/#5 swim in primary stroke at 200 Goal Pace
1-3, kick/4&5 at GP
1-2, kick/3-5 at GP
1- kick/2-5 swim at 200 Goal Pace
100 easy drill after each round.
100 drill before you get out. Do an excellent job with your HW- and with drylands tonight. Have a great day!
1:00 rest
6 x 100 @ 1:50-
odds are 50 catchup free drill, 50 kick on back (UDK!)
evens are 50 choice drill in primary stroke, 50 kick with boards (primary kick)
1 x 200 skull/kick (build) by 25's, 4 UDK's off each wall
:30 rest, check HR & get ready...
36 x 25 @ :30 (3 sets of 12)
1-3, drill
4-6, swim (build)
7-9, kick FAST
10-12, swim at race pace
Go 12 free, 12 primary stroke, 12 in 4th best stroke
1:00 rest, check HR
Until 6:00 p.m., finish up with...
50's @ 1:00 as follows (Lane 1 can go @ 1:10)
1-4, kick/#5 swim in primary stroke at 200 Goal Pace
1-3, kick/4&5 at GP
1-2, kick/3-5 at GP
1- kick/2-5 swim at 200 Goal Pace
100 easy drill after each round.
100 drill before you get out. Do an excellent job with your HW- and with drylands tonight. Have a great day!
Monday, January 23, 2017
Tuesday, January 24, 2017
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 25's
1:00 rest
6 x 100 @ 1:40-
odds are 50 catchup free drill, 50 kick on back (UDK!)
evens are 50 choice drill in primary stroke, 50 kick with boards (primary kick)
1 x 200 skull/kick (build) by 25's, 4 UDK's off each wall
:30 rest, check HR & get ready...
36 x 25 @ :25
1-3, drill
4-6, swim (build)
7-9, kick FAST
10-12, swim at race pace
Go 12 free, 12 primary stroke, 12 in 4th best stroke
1:00 rest, check HR
LONG SWIM-
The free is always kick free on back for the IM's...
100 swim IM/250 swim strong free br 3
200 swim IM/250 swim strong free br 3, last 50 br 5
300 swim IM/250 swim strong free br 3, last 50 br 7
400 swim IM/250 swim strong free br 3, last 50 br 9
Check HR
Until 7:15 a.m., finish up with...
50's @ :50 as follows-
1-4, kick/#5 swim in primary stroke at 200 Goal Pace
1-3, kick/4&5 at GP
1-2, kick/3-5 at GP
1- kick/2-5 swim at 200 Goal Pace
100 easy drill after each round.
100 drill before you get out. Do an excellent job in school today- and with drylands tonight. Have a great day!
1:00 rest
6 x 100 @ 1:40-
odds are 50 catchup free drill, 50 kick on back (UDK!)
evens are 50 choice drill in primary stroke, 50 kick with boards (primary kick)
1 x 200 skull/kick (build) by 25's, 4 UDK's off each wall
:30 rest, check HR & get ready...
36 x 25 @ :25
1-3, drill
4-6, swim (build)
7-9, kick FAST
10-12, swim at race pace
Go 12 free, 12 primary stroke, 12 in 4th best stroke
1:00 rest, check HR
LONG SWIM-
The free is always kick free on back for the IM's...
100 swim IM/250 swim strong free br 3
200 swim IM/250 swim strong free br 3, last 50 br 5
300 swim IM/250 swim strong free br 3, last 50 br 7
400 swim IM/250 swim strong free br 3, last 50 br 9
Check HR
Until 7:15 a.m., finish up with...
50's @ :50 as follows-
1-4, kick/#5 swim in primary stroke at 200 Goal Pace
1-3, kick/4&5 at GP
1-2, kick/3-5 at GP
1- kick/2-5 swim at 200 Goal Pace
100 easy drill after each round.
100 drill before you get out. Do an excellent job in school today- and with drylands tonight. Have a great day!
Monday, January 23, 2017- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
3 sets of:
3 x 50 @ 1:00- drill/swim DPS by 25's
1 x 150 @ 2:45 (@ 3:00 for Lane 1) swim/kick by 25's- desc the 3 x 50's 1-3, focus on UDK, build speed with kick
1:00 rest after 3rd set, check HR
6 sets of:
6 x 50 swim free with shnorkel @ :50, except #'s 3 & 5 @ :40 (Lane 1 @ :55 and :45)
1 x 300 swim free br 3 (NO shnorkel), descend 1-3 @ 5:00- go IM @ 5:30 in 2nd set of 3.
1:00 rest after 3rd set, check HR after 3rd & 6th 300.
If there is time...
25's from a dive (to a foot touch for free & back), go 2 free, 2 primary stroke
100 easy drill before you get out. Do an excellent job with your HW tonight. Have a great day!
1:00 rest
3 sets of:
3 x 50 @ 1:00- drill/swim DPS by 25's
1 x 150 @ 2:45 (@ 3:00 for Lane 1) swim/kick by 25's- desc the 3 x 50's 1-3, focus on UDK, build speed with kick
1:00 rest after 3rd set, check HR
6 sets of:
6 x 50 swim free with shnorkel @ :50, except #'s 3 & 5 @ :40 (Lane 1 @ :55 and :45)
1 x 300 swim free br 3 (NO shnorkel), descend 1-3 @ 5:00- go IM @ 5:30 in 2nd set of 3.
1:00 rest after 3rd set, check HR after 3rd & 6th 300.
If there is time...
25's from a dive (to a foot touch for free & back), go 2 free, 2 primary stroke
100 easy drill before you get out. Do an excellent job with your HW tonight. Have a great day!
Sunday, January 22, 2017
Monday, January 23, 2017- Jr. Gold/Sr. Silver @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
3 sets of:
3 x 50 @ 1:00- drill/swim DPS by 25's
1 x 150 @ 2:45 swim/kick by 25's- desc the 3 x 50's 1-3, focus on UDK, build speed with kick
1:00 rest after 3rd set, check HR
Sr. Silver-
4 sets of:
4 x "out & backs" @ :45 (even rounds @ :35)- these are all FAST
1 x 50 kick FAST @ with boards @ 1:00- keep track of times
No rest between sets, check HR after each 50.
After 4th set...
MYSTERY SET...if you guess it, you don't have to do it!
With fins, finish up with...
3 x 75 swim descend 1-3 to smoking fast @ 1:40
1 x 75 kick FAST on back @ :50
Go odd rounds free, even rounds in primary stroke; 1:00 rest every 4th set.
Jr. Gold-
6 sets of:
6 x 50 swim free with shnorkel @ :50, except #'s 3 & 5 @ :40
1 x 300 swim free br 3 (NO shnorkel), descend 1-3 @ 5:00- go IM in 2nd set of 3.
Everybody together @ 7:05 a.m., 25's from a dive
100 easy drill before you get out. Do an excellent job in school today & thank your parents for getting you to workout this morning. Have a great day!
1:00 rest
3 sets of:
3 x 50 @ 1:00- drill/swim DPS by 25's
1 x 150 @ 2:45 swim/kick by 25's- desc the 3 x 50's 1-3, focus on UDK, build speed with kick
1:00 rest after 3rd set, check HR
Sr. Silver-
4 sets of:
4 x "out & backs" @ :45 (even rounds @ :35)- these are all FAST
1 x 50 kick FAST @ with boards @ 1:00- keep track of times
No rest between sets, check HR after each 50.
After 4th set...
MYSTERY SET...if you guess it, you don't have to do it!
With fins, finish up with...
3 x 75 swim descend 1-3 to smoking fast @ 1:40
1 x 75 kick FAST on back @ :50
Go odd rounds free, even rounds in primary stroke; 1:00 rest every 4th set.
Jr. Gold-
6 sets of:
6 x 50 swim free with shnorkel @ :50, except #'s 3 & 5 @ :40
1 x 300 swim free br 3 (NO shnorkel), descend 1-3 @ 5:00- go IM in 2nd set of 3.
Everybody together @ 7:05 a.m., 25's from a dive
100 easy drill before you get out. Do an excellent job in school today & thank your parents for getting you to workout this morning. Have a great day!
Sunday, January 22, 2017- Combined Jr. Gold @ Ida Lee
1 x 600 swim freestyle- 300 swim freestyle, 300 reverse IM- each 75 is skull/drill/drill by 25's
:30 rest
4 x 50 @ 1:00- 25 catchup free drill, 25 choice drill in primary stroke NO FREE
1 x 400- choice kick on back (UDK!), 25 drill 25 swim build FROM A DIVE
1:00 rest, check HR
4 sets of (2 sets free, 2 sets primary stroke):
4 x "out & backs" @ :45 (even sets @ :35)- swim out, forward somersault onto back, back back to the wall
1 x 200 kick on back, desc 1-2 @ 3:30- focus on UDK's
No rest between sets, check HR after 4th set, then get shnorkel...
3 sets of:
6 x 50 swim free with shnorkel @ :45- except #3 & 5 @ :35 (Lane 1 @ :50 & :40)
1 x 300 @ 4:00 swim free, NO SHNORKEL, get time & descend 1-3 to something juicy! Lane 1 go 250
No additional rest between sets, check HR after each 300
With fins, finish up with...
75's swim descend 1-3's @ 1:40 (odd sets free, even sets are primary stroke, NO FREE)
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!
:30 rest
4 x 50 @ 1:00- 25 catchup free drill, 25 choice drill in primary stroke NO FREE
1 x 400- choice kick on back (UDK!), 25 drill 25 swim build FROM A DIVE
1:00 rest, check HR
4 sets of (2 sets free, 2 sets primary stroke):
4 x "out & backs" @ :45 (even sets @ :35)- swim out, forward somersault onto back, back back to the wall
1 x 200 kick on back, desc 1-2 @ 3:30- focus on UDK's
No rest between sets, check HR after 4th set, then get shnorkel...
3 sets of:
6 x 50 swim free with shnorkel @ :45- except #3 & 5 @ :35 (Lane 1 @ :50 & :40)
1 x 300 @ 4:00 swim free, NO SHNORKEL, get time & descend 1-3 to something juicy! Lane 1 go 250
No additional rest between sets, check HR after each 300
With fins, finish up with...
75's swim descend 1-3's @ 1:40 (odd sets free, even sets are primary stroke, NO FREE)
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, January 21, 2017
Sunday Morning, January 22, 2017- Sr. Silver @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
2 x 250 @ :10 rest as follows:
odd 50's are ra2 la2 free drill, even 50's are drill/kick by 25's in primary stroke, NO FREE
1:00 rest, put fins on
With fins:
20 x 25 in sets of 4 as follows:
1- fly pull with free kick @ :35
2- choice fly drill @ :35
3- swim fly build to FAST @ :25
4- dolphin kick on back- halfway underwater - @ :15
NO rest between sets of 4, check HR after #20, then take fins off & continue right into...
1 x 400- 50 swim backstroke, 25 choice fly drill, 25 swim fly build to FAST, from a dive
1:00 rest, check HR.
4 sets of 4 x 50, as follows:
odds- swim/kick on back by 25's
evens- swim fly/primary stroke (NO FREE) by 25's
odd sets of 4 @ :55
2nd set of 4 @ :50
4th set of 4 @ :45
1:00 rest, check HR.
6 x 50 drill/choice by 25's @ 1:00 in primary stroke, NO FREE
1:00 rest
Until 8:30 a.m., finish up with...
1 x 100 drill/swim by 25's in primary stroke @ 2:30
1 x 75 swim all out FAST for time in primary stroke @ 1:30- go from a dive from the starting block end.
Every fourth round can be freestyle
100 easy drill before you get out. Do an excellent job with your HW today- make sure you're ready for the week ahead at school. Have a great day!
1:00 rest
2 x 250 @ :10 rest as follows:
odd 50's are ra2 la2 free drill, even 50's are drill/kick by 25's in primary stroke, NO FREE
1:00 rest, put fins on
With fins:
20 x 25 in sets of 4 as follows:
1- fly pull with free kick @ :35
2- choice fly drill @ :35
3- swim fly build to FAST @ :25
4- dolphin kick on back- halfway underwater - @ :15
NO rest between sets of 4, check HR after #20, then take fins off & continue right into...
1 x 400- 50 swim backstroke, 25 choice fly drill, 25 swim fly build to FAST, from a dive
1:00 rest, check HR.
4 sets of 4 x 50, as follows:
odds- swim/kick on back by 25's
evens- swim fly/primary stroke (NO FREE) by 25's
odd sets of 4 @ :55
2nd set of 4 @ :50
4th set of 4 @ :45
1:00 rest, check HR.
6 x 50 drill/choice by 25's @ 1:00 in primary stroke, NO FREE
1:00 rest
Until 8:30 a.m., finish up with...
1 x 100 drill/swim by 25's in primary stroke @ 2:30
1 x 75 swim all out FAST for time in primary stroke @ 1:30- go from a dive from the starting block end.
Every fourth round can be freestyle
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!
Friday, January 20, 2017
Saturday Morning, January 21, 2017 @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick/drill/skulling, by 25's
1:00 rest
With fins, 3 sets of 6 x 25 as follows:
1-2 fly pull with free kick @ :35
#3- swim fly build to FAST @ :20
4-5, fly drill 1/2 ra 1/2 la- breathe every stroke, breathe to the front @ :35
#6- dolphin kick on back, at least 1/2 way under water, @ :20
No rest between sets of 6, check HR after #18 and take fins off.
4 sets of:
2 x 50 swim fly/free br 3 @ :45 (Lane 1 @ :55)
1 x 75 swim 25 fly, 50 free br 3 @ :55 (Lane 1 @ 1:10)
No rest between sets, check HR after 4th set.
All one set until the 300/100 kick for time....
3 x 100 @ 1:20- 25 swim fly, 75 swim free br 3/5/3 by 25's (Lane 1 @ 1:30)
:20 extra rest
1 x 100 kick FAST for time on back @ 2:30
3 x 100 @ 1:20- 75 swim backstroke, 25 swim breaststroke (Lane 1 @ 1:30)
:20 extra rest
1 x 75 kick FAST with boards, :10 rest, 25 kick FAST with boards- all @ 2:30
3 x 100 @ 1:20- 50 swim free, 50 kick choice on back (Lane 1 @ 1:30)
1 x 50 kick FAST on back, :10 rest, 2 x 25 kick FAST with boards @ :10 rest, all @ 2:30
3 x 100 @ 1:20- swim IM (Lane 1 @ 1:30)
:20 extra rest
4 x 25 kick FAST with boards @ :10 rest, all in primary stroke- all @ 2:30
1 x 300 @ 6:00, easy drill/swim by 50's in primary stroke- except 2nd 100 is in 4th best stroke
1 x 100 all out kick FAST for time with boards in primary stroke
Check HR, then immediately get into 100 easy drill
1:00 rest, check HR again
TEST SET:
8 x 50 kick @ 1:10, with boards- all FAST; start with free kick, last 4 can be primary stroke- keep track of average and fastest times
If there is time...
12 x 75 swim free with shnorkel @ 1:05, except every 4th 75 is @ :50 (Lane 1 go @ 1:15 & 1:00)
100 easy drill before you get out. Do an excellent job on your HW this weekend, and with drylands today. Have a great day!
1:00 rest
With fins, 3 sets of 6 x 25 as follows:
1-2 fly pull with free kick @ :35
#3- swim fly build to FAST @ :20
4-5, fly drill 1/2 ra 1/2 la- breathe every stroke, breathe to the front @ :35
#6- dolphin kick on back, at least 1/2 way under water, @ :20
No rest between sets of 6, check HR after #18 and take fins off.
4 sets of:
2 x 50 swim fly/free br 3 @ :45 (Lane 1 @ :55)
1 x 75 swim 25 fly, 50 free br 3 @ :55 (Lane 1 @ 1:10)
No rest between sets, check HR after 4th set.
All one set until the 300/100 kick for time....
3 x 100 @ 1:20- 25 swim fly, 75 swim free br 3/5/3 by 25's (Lane 1 @ 1:30)
:20 extra rest
1 x 100 kick FAST for time on back @ 2:30
3 x 100 @ 1:20- 75 swim backstroke, 25 swim breaststroke (Lane 1 @ 1:30)
:20 extra rest
1 x 75 kick FAST with boards, :10 rest, 25 kick FAST with boards- all @ 2:30
3 x 100 @ 1:20- 50 swim free, 50 kick choice on back (Lane 1 @ 1:30)
1 x 50 kick FAST on back, :10 rest, 2 x 25 kick FAST with boards @ :10 rest, all @ 2:30
3 x 100 @ 1:20- swim IM (Lane 1 @ 1:30)
:20 extra rest
4 x 25 kick FAST with boards @ :10 rest, all in primary stroke- all @ 2:30
1 x 300 @ 6:00, easy drill/swim by 50's in primary stroke- except 2nd 100 is in 4th best stroke
1 x 100 all out kick FAST for time with boards in primary stroke
Check HR, then immediately get into 100 easy drill
1:00 rest, check HR again
TEST SET:
8 x 50 kick @ 1:10, with boards- all FAST; start with free kick, last 4 can be primary stroke- keep track of average and fastest times
If there is time...
12 x 75 swim free with shnorkel @ 1:05, except every 4th 75 is @ :50 (Lane 1 go @ 1:15 & 1:00)
100 easy drill before you get out. Do an excellent job on your HW this weekend, and with drylands today. Have a great day!
Thursday, January 19, 2017
Thursday, January 19, 2017- PM Junior Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
2 x 300 @ 5:00- 50 ra2 la2 free drill, 50 choice drill in primary stroke, 50 kick on back (2x)
6 x 75 @ 1:20- 25 swim free, 50 swim/kick in primary stroke
2 x 200 @ 3:15 swim IM- 2 x 100 IM's, desc 1-2
9 x 100 as follows:
1- kick on back @ 1:40
2- swim 75 free br 3, 25 in primary stroke @ 1:30
3- swim free br 3 @ 1:20
(Lane 1, go @ 1:50, 1:40 & 1:30)
1:00 rest after #12, check HR
BIG PACE SET:
1 x 50 drill in primary stroke @ 1:20
4 x 50 swim at 200 Goal Pace in primary stroke @ 1:10*
1 x 100+ swim IM @ 1:20
*each round get faster by :05, down to :45
+ each 100 will be different at the end of each round
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the end of the SCY season. Have a great day!
1:00 rest
2 x 300 @ 5:00- 50 ra2 la2 free drill, 50 choice drill in primary stroke, 50 kick on back (2x)
6 x 75 @ 1:20- 25 swim free, 50 swim/kick in primary stroke
2 x 200 @ 3:15 swim IM- 2 x 100 IM's, desc 1-2
9 x 100 as follows:
1- kick on back @ 1:40
2- swim 75 free br 3, 25 in primary stroke @ 1:30
3- swim free br 3 @ 1:20
(Lane 1, go @ 1:50, 1:40 & 1:30)
1:00 rest after #12, check HR
BIG PACE SET:
1 x 50 drill in primary stroke @ 1:20
4 x 50 swim at 200 Goal Pace in primary stroke @ 1:10*
1 x 100+ swim IM @ 1:20
*each round get faster by :05, down to :45
+ each 100 will be different at the end of each round
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the end of the SCY season. Have a great day!
Wednesday, January 18, 2017
Thursday, January 19, 2017
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
2 x 300 @ 5:00- 50 ra2 la2 free drill, 50 choice drill in primary stroke, 50 kick on back (2x)
6 x 75 @ 1:15- 25 swim free, 50 swim/kick in primary stroke
2 x 200 @ 3:00 swim IM- 2 x 100 IM's, desc 1-2
12 x 100 as follows:
1- kick on back @ 1:30
2- swim 75 free br 3, 25 in primary stroke @ 1:20
3- swim free br 3 @ 1:10
(Lane 1, go @ 1:35, 1:25 & 1:15)
1:00 rest after #12, check HR
BIG PACE SET:
1 x 50 drill in primary stroke @ 1:15
4 x 50 swim at 200 Goal Pace in primary stroke @ 1:05*
1 x 100+ swim IM @ 1:15
*each round get faster by :05, down to :40
+ each 100 will be different at the end of each round
100 easy drill before you get out. Do an excellent job in school today, get excited for the end of the SCY season. Have a great day!
1:00 rest
2 x 300 @ 5:00- 50 ra2 la2 free drill, 50 choice drill in primary stroke, 50 kick on back (2x)
6 x 75 @ 1:15- 25 swim free, 50 swim/kick in primary stroke
2 x 200 @ 3:00 swim IM- 2 x 100 IM's, desc 1-2
12 x 100 as follows:
1- kick on back @ 1:30
2- swim 75 free br 3, 25 in primary stroke @ 1:20
3- swim free br 3 @ 1:10
(Lane 1, go @ 1:35, 1:25 & 1:15)
1:00 rest after #12, check HR
BIG PACE SET:
1 x 50 drill in primary stroke @ 1:15
4 x 50 swim at 200 Goal Pace in primary stroke @ 1:05*
1 x 100+ swim IM @ 1:15
*each round get faster by :05, down to :40
+ each 100 will be different at the end of each round
100 easy drill before you get out. Do an excellent job in school today, get excited for the end of the SCY season. Have a great day!
Wednesday, January 18, 2017- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- 3 x 100's IM drill
1:00 rest
3 x 150 @ :10 rest-
75 drill/swim/drill by 25's freestyle
50 choice kick on back (UDK's)
25 choice skulling- feel water on hands & forearms
Check HR after #3, get ready for the LONG SWIM...
LONG SWIM-
6 times through:
150 kick IM order by 50's (dolph, breast, free)- odd rounds @ back, even rounds w/boards
100 swim IM- even rounds faster than odd rounds
Check HR after 6th time through
With fins, 8 x 75 as follows:
1 x 25 breast pull with free kick @ :35
1 x 50 @ :50- 2 dolph kicks 1 pull breast, with flip turns
:30 rest after 6th set, check HR & take off fins (last 2 rounds, NO FINS)
Check HR after 8th set.
6 sets of (start @ 1:00, interval gets :05 faster after 2nd & 4th sets):
2 x 50 swim free br 3/5 by 25's
2 x 50 swim breast/free by 25's- br 5 on the free
2 x 50 swim all breaststroke
:30 rest after 1st set, check HR, then no rest between sets 2-6.
100 easy drill before you get out. Do an excellent job with your HW tonight. Have a great day!
1:00 rest
3 x 150 @ :10 rest-
75 drill/swim/drill by 25's freestyle
50 choice kick on back (UDK's)
25 choice skulling- feel water on hands & forearms
Check HR after #3, get ready for the LONG SWIM...
LONG SWIM-
6 times through:
150 kick IM order by 50's (dolph, breast, free)- odd rounds @ back, even rounds w/boards
100 swim IM- even rounds faster than odd rounds
Check HR after 6th time through
With fins, 8 x 75 as follows:
1 x 25 breast pull with free kick @ :35
1 x 50 @ :50- 2 dolph kicks 1 pull breast, with flip turns
:30 rest after 6th set, check HR & take off fins (last 2 rounds, NO FINS)
Check HR after 8th set.
6 sets of (start @ 1:00, interval gets :05 faster after 2nd & 4th sets):
2 x 50 swim free br 3/5 by 25's
2 x 50 swim breast/free by 25's- br 5 on the free
2 x 50 swim all breaststroke
:30 rest after 1st set, check HR, then no rest between sets 2-6.
100 easy drill before you get out. Do an excellent job with your HW tonight. Have a great day!
Tuesday, January 17, 2017
Wednesday Morning, January 18, 2017- Jr. Gold/Sr. Silver Combined @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- 3 x 100's IM drill
1:00 rest
3 x 150 @ :10 rest-
75 drill/swim/drill by 25's freestyle
50 choice kick on back (UDK's)
25 choice skulling- feel water on hands & forearms
Check HR after #3 & put on fins
With fins, 8 x 75 as follows:
1 x 25 breast pull with free kick @ :35
1 x 50 @ :50- 2 dolph kicks 1 pull breast, with flip turns
:30 rest after 6th set, check HR & take off fins (last 2 rounds, NO FINS)
Check HR after 8th set.
6 sets of (start @ :50 or :55, interval gets :05 faster after 2nd & 4th sets):
2 x 50 swim free br 3/5 by 25's
2 x 50 swim breast/free by 25's- br 5 on the free
2 x 50 swim all breaststroke
:30 rest after 1st set, check HR, then no rest between sets 2-6.
LONG SWIM (Junior Gold)-
6 times through:
150 kick IM order by 50's (dolph, breast, free)- odd rounds @ back, even rounds w/boards
100 swim IM- even rounds faster than odd rounds
Check HR after 6th time through
Until 7:05 a.m., finish up with (Sr. Silver):
4 x 25 kick on back @ :45- halfway UDK, choice kick to the end
1 x 50 kick FAST @ :45 with boards
4 x 25 kick with boards @ :30- #3 is breaststroke
:20 extra rest
1 x 100 kick FAST for time on back @ 1:40
No rest between sets, check HR at 6:00 p.m.
At 7:05 a.m., we'll go 25's from a dive for time until 7:15 a.m. Do an excellent job in school today & thank your parents for getting you to workout this morning. Have a great day!
1:00 rest
3 x 150 @ :10 rest-
75 drill/swim/drill by 25's freestyle
50 choice kick on back (UDK's)
25 choice skulling- feel water on hands & forearms
Check HR after #3 & put on fins
With fins, 8 x 75 as follows:
1 x 25 breast pull with free kick @ :35
1 x 50 @ :50- 2 dolph kicks 1 pull breast, with flip turns
:30 rest after 6th set, check HR & take off fins (last 2 rounds, NO FINS)
Check HR after 8th set.
6 sets of (start @ :50 or :55, interval gets :05 faster after 2nd & 4th sets):
2 x 50 swim free br 3/5 by 25's
2 x 50 swim breast/free by 25's- br 5 on the free
2 x 50 swim all breaststroke
:30 rest after 1st set, check HR, then no rest between sets 2-6.
LONG SWIM (Junior Gold)-
6 times through:
150 kick IM order by 50's (dolph, breast, free)- odd rounds @ back, even rounds w/boards
100 swim IM- even rounds faster than odd rounds
Check HR after 6th time through
Until 7:05 a.m., finish up with (Sr. Silver):
4 x 25 kick on back @ :45- halfway UDK, choice kick to the end
1 x 50 kick FAST @ :45 with boards
4 x 25 kick with boards @ :30- #3 is breaststroke
:20 extra rest
1 x 100 kick FAST for time on back @ 1:40
No rest between sets, check HR at 6:00 p.m.
At 7:05 a.m., we'll go 25's from a dive for time until 7:15 a.m. Do an excellent job in school today & thank your parents for getting you to workout this morning. Have a great day!
Tuesday, January 17, 2017- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- 3 x 100's IM drill
1:00 rest
With fins:
4 x 75 @ 1:20- 50 choice backstroke drill, 25 kick free on back with arms streamlined towards the ceiling
8 x 25 as follows:
odds- sit & spin backstroke drill @ :35
evens- free kick on back- halfway UDK, @ :25
4 x 100 @ 1:50-
25 6ks back drill, 50 swim backstroke smooth/FAST by 25's, 25 LUNGBUSTER
1:00 rest, check HR & take off fins
4 x 50 drill choice backstroke @ 1:00
3 x 75 swim backstroke desc 1-3 @ 1:20
4 x 25 sit & spin backstroke drill @ :35
3 x 75 swim 50 back, 25 breast @ 1:20
4 x 25 choice backstroke drill @ :35
3 x 150 swim backstroke desc 1-3 @ 2:40- #3 should be juicy
1:00 rest
Until 6:00 p.m., finish up with...
4 x 25 kick on back @ :45- halfway UDK, choice kick to the end
1 x 50 kick FAST @ :45 with boards
4 x 25 kick with boards @ :30- #3 is breaststroke
:20 extra rest
1 x 100 kick FAST for time on back @ 1:40
No rest between sets, check HR at 6:00 p.m.
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
With fins:
4 x 75 @ 1:20- 50 choice backstroke drill, 25 kick free on back with arms streamlined towards the ceiling
8 x 25 as follows:
odds- sit & spin backstroke drill @ :35
evens- free kick on back- halfway UDK, @ :25
4 x 100 @ 1:50-
25 6ks back drill, 50 swim backstroke smooth/FAST by 25's, 25 LUNGBUSTER
1:00 rest, check HR & take off fins
4 x 50 drill choice backstroke @ 1:00
3 x 75 swim backstroke desc 1-3 @ 1:20
4 x 25 sit & spin backstroke drill @ :35
3 x 75 swim 50 back, 25 breast @ 1:20
4 x 25 choice backstroke drill @ :35
3 x 150 swim backstroke desc 1-3 @ 2:40- #3 should be juicy
1:00 rest
Until 6:00 p.m., finish up with...
4 x 25 kick on back @ :45- halfway UDK, choice kick to the end
1 x 50 kick FAST @ :45 with boards
4 x 25 kick with boards @ :30- #3 is breaststroke
:20 extra rest
1 x 100 kick FAST for time on back @ 1:40
No rest between sets, check HR at 6:00 p.m.
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands. Have a great day!
Monday, January 16, 2017
Tuesday, January 17, 2017
1 x 600- 300 swim freestyle, 300 reverse IM- 3 x 100's IM drill
1:00 rest
With fins:
4 x 75 @ 1:20- 50 choice backstroke drill, 25 kick free on back with arms streamlined towards the ceiling
8 x 25 as follows:
odds- sit & spin backstroke drill @ :35
evens- free kick on back- halfway UDK, @ :20
4 x 100 @ 1:45-
25 6ks back drill, 50 swim backstroke smooth/FAST by 25's, 25 LUNGBUSTER
1:00 rest, check HR & take off fins
4 x 50 drill choice backstroke @ 1:00
3 x 75 swim backstroke desc 1-3 @ 1:10
4 x 25 sit & spin backstroke drill @ :35
3 x 75 swim 50 back, 25 breast @ 1:10
4 x 25 choice backstroke drill @ :35
3 x 150 swim backstroke desc 1-3 @ 2:30- #3 should be juicy
1:00 rest
LONG SWIM-
6 times through (desc 1-2's):
150 kick (50 fly, 50 breast, 50 free- odd rounds on back, even rounds with boards)
100 swim IM
Check HR after 6th time through
Until 7:15 a.m., finish up with...
4 x 25 kick on back @ :40- halfway UDK, choice kick to the end
1 x 50 kick FAST @ :40 with boards
4 x 25 kick with boards @ :25- #3 is breaststroke
:20 extra rest
1 x 100 kick FAST for time on back @ 1:30
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, and with drylands tonight. Have a great day!
1:00 rest
With fins:
4 x 75 @ 1:20- 50 choice backstroke drill, 25 kick free on back with arms streamlined towards the ceiling
8 x 25 as follows:
odds- sit & spin backstroke drill @ :35
evens- free kick on back- halfway UDK, @ :20
4 x 100 @ 1:45-
25 6ks back drill, 50 swim backstroke smooth/FAST by 25's, 25 LUNGBUSTER
1:00 rest, check HR & take off fins
4 x 50 drill choice backstroke @ 1:00
3 x 75 swim backstroke desc 1-3 @ 1:10
4 x 25 sit & spin backstroke drill @ :35
3 x 75 swim 50 back, 25 breast @ 1:10
4 x 25 choice backstroke drill @ :35
3 x 150 swim backstroke desc 1-3 @ 2:30- #3 should be juicy
1:00 rest
LONG SWIM-
6 times through (desc 1-2's):
150 kick (50 fly, 50 breast, 50 free- odd rounds on back, even rounds with boards)
100 swim IM
Check HR after 6th time through
Until 7:15 a.m., finish up with...
4 x 25 kick on back @ :40- halfway UDK, choice kick to the end
1 x 50 kick FAST @ :40 with boards
4 x 25 kick with boards @ :25- #3 is breaststroke
:20 extra rest
1 x 100 kick FAST for time on back @ 1:30
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, and with drylands tonight. Have a great day!
Monday, January 16, 2017- MLK, Jr. Day- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
6 x 75 @ 1:25-
odds- 50 catchup free drill, 25 fly kick on side
evens- 25 fly pull with free kick, 50 choice kick on back (UDK's)
2 x 200 @ 3:45- 100 drill/swim by 25's in primary stroke, 100 kick IM order by 25's with boards
18 x 50 in sets of 6 as follows:
1-2, swim/kick by 25's in primary stroke @ :55, desc 1-2
3-4, kick on back (UDK!) @ :55
5-6, swim IM order by 25's @ :50
1:00 rest, check HR
All one set...
1 x 200 kick on back- neg split each 100, focus on UDK, @ 3:45
8 x 25 kick w/boards @ :35- odds are half breaststroke kick (backwards ss) half dolphin kick, evens are free
:20 extra rest
BROKEN 150 kick: 75/3 x 25, all @ :10 rest
1 x 200 kick on back (2 x 100 IM's), neg split @ 3:45
12 x 25 kick with boards- odds 15y kick FAST on primary stroke, 10y easy breast kick @ :35
evens- free kick @ :25
:20 extra rest
BROKEN 150 kick: 3 x 50 kick FAST with boards @ :10 rest
1 x 200 kick on back- primary stroke/4th best stroke by 100's @ 3:45
12 x 25 kick with boards,
1-3 @ :40, 1/2 primary stroke (forward ss) 1/2 breaststroke kick- get times for all three & figure average
#4- all kick primary free @ :25
:20 extra rest
BROKEN 200 kick with boards: 2 x 50/75/25 all @ :10 rest
100 easy drill before you get out. Do an excellent job with your HW tonight, start getting excited for the end of the SCY season. Have a great day!
1:00 rest
6 x 75 @ 1:25-
odds- 50 catchup free drill, 25 fly kick on side
evens- 25 fly pull with free kick, 50 choice kick on back (UDK's)
2 x 200 @ 3:45- 100 drill/swim by 25's in primary stroke, 100 kick IM order by 25's with boards
18 x 50 in sets of 6 as follows:
1-2, swim/kick by 25's in primary stroke @ :55, desc 1-2
3-4, kick on back (UDK!) @ :55
5-6, swim IM order by 25's @ :50
1:00 rest, check HR
All one set...
1 x 200 kick on back- neg split each 100, focus on UDK, @ 3:45
8 x 25 kick w/boards @ :35- odds are half breaststroke kick (backwards ss) half dolphin kick, evens are free
:20 extra rest
BROKEN 150 kick: 75/3 x 25, all @ :10 rest
1 x 200 kick on back (2 x 100 IM's), neg split @ 3:45
12 x 25 kick with boards- odds 15y kick FAST on primary stroke, 10y easy breast kick @ :35
evens- free kick @ :25
:20 extra rest
BROKEN 150 kick: 3 x 50 kick FAST with boards @ :10 rest
1 x 200 kick on back- primary stroke/4th best stroke by 100's @ 3:45
12 x 25 kick with boards,
1-3 @ :40, 1/2 primary stroke (forward ss) 1/2 breaststroke kick- get times for all three & figure average
#4- all kick primary free @ :25
:20 extra rest
BROKEN 200 kick with boards: 2 x 50/75/25 all @ :10 rest
100 easy drill before you get out. Do an excellent job with your HW tonight, start getting excited for the end of the SCY season. Have a great day!
Sunday, January 15, 2017
Monday, January 16, 2017- MLK, Jr. Day
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
6 x 75 @ 1:20-
odds- 50 catchup free drill, 25 fly kick on side
evens- 25 fly pull with free kick, 50 choice kick on back (UDK's)
2 x 200 @ 3:40- 100 drill/swim by 25's in primary stroke, 100 kick IM order by 25's with boards
24 x 50 in sets of 6 as follows:
1-2, swim/kick by 25's in primary stroke @ :55, desc 1-2
3-4, kick on back (UDK!) @ :50
5-6, swim IM order by 25's @ :45
1:00 rest, check HR
All one set...
1 x 200 kick on back- neg split each 100, focus on UDK, @ 3:45
8 x 25 kick w/boards @ :35- odds are half breaststroke kick (backwards ss) half dolphin kick, evens are free
BROKEN 150 kick: 75/3 x 25, all @ :10 rest
1 x 200 kick on back (2 x 100 IM's), neg split @ 3:45
12 x 25 kick with boards- odds 15y kick FAST on primary stroke, 10y easy breast kick @ :35
evens- free kick @ :20
BROKEN 150 kick: 3 x 50 kick FAST with boards @ :10 rest
1 x 200 kick on back- primary stroke/4th best stroke by 100's @ 3:45
12 x 25 kick with boards,
1-3 @ :40, 1/2 primary stroke (forward ss) 1/2 breaststroke kick- get times for all three & figure average
#4- all kick primary free @ :20
BROKEN 150 kick with boards: 2 x 50/75/25 all @ :10 rest
Check HR, then 1:00 rest
Jr. Gold: 3 x 5 minute swims (@ 6:00), desc 1-3 (meaning, increase total yardage in each 5 minute swim
Sr. Silver: with fins, sets of 4 x 50 @ 1:00, swim 1-3 (desc to FAST); #4 is LB/swim by 25's- how close can you come on #4 to your time from #3???
100 easy drill before you get out. Enjoy the extra time off today, make sure you're ready for the week ahead at school. Have a great day!
1:00 rest
6 x 75 @ 1:20-
odds- 50 catchup free drill, 25 fly kick on side
evens- 25 fly pull with free kick, 50 choice kick on back (UDK's)
2 x 200 @ 3:40- 100 drill/swim by 25's in primary stroke, 100 kick IM order by 25's with boards
24 x 50 in sets of 6 as follows:
1-2, swim/kick by 25's in primary stroke @ :55, desc 1-2
3-4, kick on back (UDK!) @ :50
5-6, swim IM order by 25's @ :45
1:00 rest, check HR
All one set...
1 x 200 kick on back- neg split each 100, focus on UDK, @ 3:45
8 x 25 kick w/boards @ :35- odds are half breaststroke kick (backwards ss) half dolphin kick, evens are free
BROKEN 150 kick: 75/3 x 25, all @ :10 rest
1 x 200 kick on back (2 x 100 IM's), neg split @ 3:45
12 x 25 kick with boards- odds 15y kick FAST on primary stroke, 10y easy breast kick @ :35
evens- free kick @ :20
BROKEN 150 kick: 3 x 50 kick FAST with boards @ :10 rest
1 x 200 kick on back- primary stroke/4th best stroke by 100's @ 3:45
12 x 25 kick with boards,
1-3 @ :40, 1/2 primary stroke (forward ss) 1/2 breaststroke kick- get times for all three & figure average
#4- all kick primary free @ :20
BROKEN 150 kick with boards: 2 x 50/75/25 all @ :10 rest
Check HR, then 1:00 rest
Jr. Gold: 3 x 5 minute swims (@ 6:00), desc 1-3 (meaning, increase total yardage in each 5 minute swim
Sr. Silver: with fins, sets of 4 x 50 @ 1:00, swim 1-3 (desc to FAST); #4 is LB/swim by 25's- how close can you come on #4 to your time from #3???
100 easy drill before you get out. Enjoy the extra time off today, make sure you're ready for the week ahead at school. Have a great day!
Sunday, January 15, 2017- Combined Jr. Gold @ Ida Lee
1 x 600- 300 swim free, 300 reverse IM- each 75 is drill/drill/swim by 25's
1:00 rest
All @ :10 rest
300- 50 fist free br 3, 25 choice breaststroke drill
200- 25 swim breaststroke (build), 25 choice kick on back
100- all kick breast on back, easy/FAST by 25's
Everybody together:
15 x 25 @ :35
1- breast pull with free kick
2- swim breaststroke FAST
3- choice kick, but halfway UDK, FAST
1:00 rest, check HR
3 sets of:
2 x 150, desc 1-2 @ 2:30- 75 swim IM, 75 kick on back (UDK)
3* x 50 swim freestyle br 3/5 by 25's @ :40 (Lane 1 @ :45)
*add 2 x 50 in each round
Until 7:30 p.m., with fins, finish up with...
3 x 50 swim descend 1-3 @ 1:00 to all out juicy- get time
1 x 50 lungbuster/swim by 25's @ 1:00- can you equal or better your time from #3 above?
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
All @ :10 rest
300- 50 fist free br 3, 25 choice breaststroke drill
200- 25 swim breaststroke (build), 25 choice kick on back
100- all kick breast on back, easy/FAST by 25's
Everybody together:
15 x 25 @ :35
1- breast pull with free kick
2- swim breaststroke FAST
3- choice kick, but halfway UDK, FAST
1:00 rest, check HR
3 sets of:
2 x 150, desc 1-2 @ 2:30- 75 swim IM, 75 kick on back (UDK)
3* x 50 swim freestyle br 3/5 by 25's @ :40 (Lane 1 @ :45)
*add 2 x 50 in each round
Until 7:30 p.m., with fins, finish up with...
3 x 50 swim descend 1-3 @ 1:00 to all out juicy- get time
1 x 50 lungbuster/swim by 25's @ 1:00- can you equal or better your time from #3 above?
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, January 14, 2017
Sunday Morning, January 15, 2017- Sr. Silver @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling
1:00 rest
4 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice kick on back (UDK!)
3 x 200 @ :20 rest- first 150 is drill/swim by 25's (build the swim), last 50 is always FAST kick with boards- all in primary stroke
Everybody together, 3 sets of:
3 x 50 swim/kick by 25's in primary stroke @ :55 (@ :50 in last set)
1 x 100 kick FAST for time on back @ 2:00
Check HR after 3rd set, then continue right into...
1 x 900 swim free with shnorkels- 200 cruise free, 100 swim FAST free- all with shnorkels
1:00 rest, check HR again
Until 8:30....
4 x 25 @ :35- odds are choice drill
3 x 75 swim descend 1-3 to all out smoking FAST @ 2:00
1 x BROKEN 75 swim in primary stroke as follows:
Odd sets, 3 x 25 swim FAST @ :10 rest
even sets, 50/25 swim, :10 rest at the 50- all FAST
Go two sets in primary stroke, then two sets freestyle, keep repeating that
No rest between sets, finish the broken swim & get back to the 25's in the next set.
100 easy drill before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!
1:00 rest
4 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice kick on back (UDK!)
3 x 200 @ :20 rest- first 150 is drill/swim by 25's (build the swim), last 50 is always FAST kick with boards- all in primary stroke
Everybody together, 3 sets of:
3 x 50 swim/kick by 25's in primary stroke @ :55 (@ :50 in last set)
1 x 100 kick FAST for time on back @ 2:00
Check HR after 3rd set, then continue right into...
1 x 900 swim free with shnorkels- 200 cruise free, 100 swim FAST free- all with shnorkels
1:00 rest, check HR again
Until 8:30....
4 x 25 @ :35- odds are choice drill
3 x 75 swim descend 1-3 to all out smoking FAST @ 2:00
1 x BROKEN 75 swim in primary stroke as follows:
Odd sets, 3 x 25 swim FAST @ :10 rest
even sets, 50/25 swim, :10 rest at the 50- all FAST
Go two sets in primary stroke, then two sets freestyle, keep repeating that
No rest between sets, finish the broken swim & get back to the 25's in the next set.
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 Morning, January 14, 2017
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
18 x 75 as follows:
1-12,
odds- 25 ra2 la2 free kick, 50 kick on back (breast/free by 25's) @ 1:20
evens- drill/swim/drill by 25's in primary stroke (NO FREE) @ 1:20
13-18,
odds- swim IM @ 1:10
evens- kick (last 50 with boards) @ 1:15- focus on UDK (Lane 1 go 50 kick on back, 25 swim choice if struggling with the interval)
1:00 rest, check HR
12 x 100-
1-6, kick/swim by 25's in 4th best stroke, desc 1-3's @ 1:45
7-12, odds are swim back/breast by 50's @ 1:40; evens are swim free @ mile pace @ 1:10)- Lane 1 go @ 1:45 & 1:25
1:00 rest
TEST SET-
2000 swim free for time- focus on good rotation, steady head position, br 3 & hold your UDK's off each turn
Finish up with:
50's swim/kick by 25's-
3, 4th best stroke @ :50
2- primary stroke @ :45
1- freestyle @ :40
100 easy drill before you get out. Do an excellent job with your HW this weekend- and with dryland testing today. Tomorrow at Ida Lee at 6 p.m. Have a great day!
1:00 rest
18 x 75 as follows:
1-12,
odds- 25 ra2 la2 free kick, 50 kick on back (breast/free by 25's) @ 1:20
evens- drill/swim/drill by 25's in primary stroke (NO FREE) @ 1:20
13-18,
odds- swim IM @ 1:10
evens- kick (last 50 with boards) @ 1:15- focus on UDK (Lane 1 go 50 kick on back, 25 swim choice if struggling with the interval)
1:00 rest, check HR
12 x 100-
1-6, kick/swim by 25's in 4th best stroke, desc 1-3's @ 1:45
7-12, odds are swim back/breast by 50's @ 1:40; evens are swim free @ mile pace @ 1:10)- Lane 1 go @ 1:45 & 1:25
1:00 rest
TEST SET-
2000 swim free for time- focus on good rotation, steady head position, br 3 & hold your UDK's off each turn
Finish up with:
50's swim/kick by 25's-
3, 4th best stroke @ :50
2- primary stroke @ :45
1- freestyle @ :40
100 easy drill before you get out. Do an excellent job with your HW this weekend- and with dryland testing today. Tomorrow at Ida Lee at 6 p.m. Have a great day!
Thursday, January 12, 2017
Thursday, January 12, 2017- PM Junior Gold at Claude Moore
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
8 x 100 as follows:
odds- 50 catchup free drill, 50 choice drill in 4th best stroke, NO FREE, @ 1:45
evens- kick neg split (50 on back, 50 with boards)- same kick for the entire 100
15 x 50 in sets of 3 as follows:
1-3, swim/kick by 25's free @ :55
4-6, swim/kick by 25's in 4th best stroke @ :55
7-9, all kick with boards @ :55, hustle to make the interval
10-12, swim/kick in primary stroke @ :50
13-15, all kick on back @ :50- focus on UDK's
1 x 600 swim free with shnorkel, desc the 200's 1-3 to something juicy!
1:00 rest, check HR
Until 6 p.m.,
4 x 50 @ 1:10 in primary stroke, 1-3 swim at 200 Goal Pace, #4 is drill
1 x 75 swim FAST for time from a dive in primary stroke
25 easy drill
1:00 rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight. Have a great day!
1:00 rest
8 x 100 as follows:
odds- 50 catchup free drill, 50 choice drill in 4th best stroke, NO FREE, @ 1:45
evens- kick neg split (50 on back, 50 with boards)- same kick for the entire 100
15 x 50 in sets of 3 as follows:
1-3, swim/kick by 25's free @ :55
4-6, swim/kick by 25's in 4th best stroke @ :55
7-9, all kick with boards @ :55, hustle to make the interval
10-12, swim/kick in primary stroke @ :50
13-15, all kick on back @ :50- focus on UDK's
1 x 600 swim free with shnorkel, desc the 200's 1-3 to something juicy!
1:00 rest, check HR
Until 6 p.m.,
4 x 50 @ 1:10 in primary stroke, 1-3 swim at 200 Goal Pace, #4 is drill
1 x 75 swim FAST for time from a dive in primary stroke
25 easy drill
1:00 rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight. Have a great day!
Thursday, January 12, 2017- AM @ Claude Moore
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
2 sets of:
4 x 50 @ 1:00- ra2 la2 free drill, choice drill in primary stroke NO FREE by 25's
6 x 25 @ :35- odds are swim in primary stroke build to FAST, evens are kick FAST
4 x 50 swim/kick by 25's @ :55 (@ :50 in 2nd set), your choice; in primary stroke in 2nd set
6 x 75 @ 1:20 kick on back desc 1-2's (middle 2 with boards); focus on UDK's (in 2nd set, go with boards- middle 2 on back)
Check HR after each set
LONG SWIM-
1 time through...
250 swim backstroke/50 kick with boards
250 swim back/100 kick (with board/on back by 50's)
250 swim back/150 kick- board/back/board by 50's
200 swim backstroke/200 kick- board/back by 50's
150 swim back/150 kick board/back/board by 50's
100 swim back/ :10 rest, 100 kick FAST for time with boards
Check HR
Finish up with...
24 x 50 with shnorkel @ :55 (last 6 @ :50), 2 swim free, 2 kick FAST on stomach
100 easy drill before you get out. Do an excellent job in school today, get excited for the weekend workouts. Have a great day!
1:00 rest
2 sets of:
4 x 50 @ 1:00- ra2 la2 free drill, choice drill in primary stroke NO FREE by 25's
6 x 25 @ :35- odds are swim in primary stroke build to FAST, evens are kick FAST
4 x 50 swim/kick by 25's @ :55 (@ :50 in 2nd set), your choice; in primary stroke in 2nd set
6 x 75 @ 1:20 kick on back desc 1-2's (middle 2 with boards); focus on UDK's (in 2nd set, go with boards- middle 2 on back)
Check HR after each set
LONG SWIM-
1 time through...
250 swim backstroke/50 kick with boards
250 swim back/100 kick (with board/on back by 50's)
250 swim back/150 kick- board/back/board by 50's
200 swim backstroke/200 kick- board/back by 50's
150 swim back/150 kick board/back/board by 50's
100 swim back/ :10 rest, 100 kick FAST for time with boards
Check HR
Finish up with...
24 x 50 with shnorkel @ :55 (last 6 @ :50), 2 swim free, 2 kick FAST on stomach
100 easy drill before you get out. Do an excellent job in school today, get excited for the weekend workouts. Have a great day!
Wednesday, January 11, 2017
Wednesday, January 11, 2017- PM Junior Gold
x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
4 x 50 @ 1:00- ra2 la2 free drill, choice drill in primary stroke NO FREE by 25's
6 x 25 @ :35- odds are swim in primary stroke build to FAST, evens are kick FAST
4 x 50 swim/kick by 25's @ :55, your choice
6 x 75 @ 1:30 kick on back desc 1-2's (middle 2 with boards)
Check HR
LONG SWIM-
1 time through...
250 swim backstroke/50 kick with boards
250 swim back/100 kick (with board/on back by 50's)
250 swim back/150 kick- board/back/board by 50's
200 swim backstroke/200 kick- board/back by 50's
150 swim back/150 kick board/back/board by 50's
100 swim back/ :10 rest, 100 kick FAST for time with boards
Check HR
Finish up with...
24 x 50 with shnorkel @ :55, 2 swim free, 2 kick FAST on stomach, NO BOARDS
100 easy drill before you get out. Do an excellent job with your HW tonight, thanks your parents for getting you to workout this afternoon. Have a great day!
1:00 rest
4 x 50 @ 1:00- ra2 la2 free drill, choice drill in primary stroke NO FREE by 25's
6 x 25 @ :35- odds are swim in primary stroke build to FAST, evens are kick FAST
4 x 50 swim/kick by 25's @ :55, your choice
6 x 75 @ 1:30 kick on back desc 1-2's (middle 2 with boards)
Check HR
LONG SWIM-
1 time through...
250 swim backstroke/50 kick with boards
250 swim back/100 kick (with board/on back by 50's)
250 swim back/150 kick- board/back/board by 50's
200 swim backstroke/200 kick- board/back by 50's
150 swim back/150 kick board/back/board by 50's
100 swim back/ :10 rest, 100 kick FAST for time with boards
Check HR
Finish up with...
24 x 50 with shnorkel @ :55, 2 swim free, 2 kick FAST on stomach, NO BOARDS
100 easy drill before you get out. Do an excellent job with your HW tonight, thanks your parents for getting you to workout this afternoon. Have a great day!
Tuesday, January 10, 2017
Wednesday Morning, January 11, 2017- Jr. Gold/Sr. Silver @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
2 sets of:
4 x 50 @ 1:00- ra2 la2 free drill, choice drill in primary stroke NO FREE by 25's
6 x 25 @ :35- odds are swim in primary stroke build to FAST, evens are kick FAST
4 x 50 swim/kick by 25's @ :55 (@ :50 in 2nd set), your choice; in primary stroke in 2nd set
6 x 75 @ 1:20 kick on back desc 1-2's (middle 2 with boards); focus on UDK's (in 2nd set, go with boards- middle 2 on back)
Check HR after each set
Junior Gold-
LONG SWIM-
1 time through...
250 swim backstroke/50 kick with boards
250 swim back/100 kick (with board/on back by 50's)
250 swim back/150 kick- board/back/board by 50's
200 swim backstroke/200 kick- board/back by 50's
150 swim back/150 kick board/back/board by 50's
100 swim back/ :10 rest, 100 kick FAST for time with boards
Check HR
Finish up with...
24 x 50 with shnorkel @ :55, 2 swim free, 2 kick FAST on stomach
Senior Silver-
9 sets of (2 swim, 1 kick with boards):
4 x 25 @ :10 rest swim FAST (or kick with boards), except #3 is drill (or kick easy)- get time
1 x 50 drill @ 1:15
1 x 100 swim all out FAST, trying to better your time from the 25's above
If there is time, go the 50's with shnorkels with Jr. Gold
100 easy drill before you get out. Do an excellent job in school today, thank your parents for getting you to workout this morning. Have a great day!
1:00 rest
2 sets of:
4 x 50 @ 1:00- ra2 la2 free drill, choice drill in primary stroke NO FREE by 25's
6 x 25 @ :35- odds are swim in primary stroke build to FAST, evens are kick FAST
4 x 50 swim/kick by 25's @ :55 (@ :50 in 2nd set), your choice; in primary stroke in 2nd set
6 x 75 @ 1:20 kick on back desc 1-2's (middle 2 with boards); focus on UDK's (in 2nd set, go with boards- middle 2 on back)
Check HR after each set
Junior Gold-
LONG SWIM-
1 time through...
250 swim backstroke/50 kick with boards
250 swim back/100 kick (with board/on back by 50's)
250 swim back/150 kick- board/back/board by 50's
200 swim backstroke/200 kick- board/back by 50's
150 swim back/150 kick board/back/board by 50's
100 swim back/ :10 rest, 100 kick FAST for time with boards
Check HR
Finish up with...
24 x 50 with shnorkel @ :55, 2 swim free, 2 kick FAST on stomach
Senior Silver-
9 sets of (2 swim, 1 kick with boards):
4 x 25 @ :10 rest swim FAST (or kick with boards), except #3 is drill (or kick easy)- get time
1 x 50 drill @ 1:15
1 x 100 swim all out FAST, trying to better your time from the 25's above
If there is time, go the 50's with shnorkels with Jr. Gold
100 easy drill before you get out. Do an excellent job in school today, thank your parents for getting you to workout this morning. Have a great day!
Tuesday, January 10, 2017- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
3 x 200 @ :10 rest-
50 drill (2k 1p), 25 breast kick on back, 50 drill (same), 25 kick on back, 50 drill
- on #2, go the 25's skulling
Check HR, put fins on...
With fins:
8 x 50 @ :50, 25 breast pull with free kick, 25 kick (UDK to halfway)- #'s 3, 5, 7 @ :40
6 x 75 @ 1:25, 2 dolph kick with breast pull, desc 1-2, with flip turns
1:00 rest, check HR & take fins off
3 sets of:
2 x 100 @ 1:40 (@ 1:45 for Lane 1)- 50 swim breaststroke, 50 swim/kick in primary stroke
1 x 150 swim IM (no free) @ 2:20
4 x 75 @ 1:20 (@ 1:25 for Lane 1- each round gets :05 faster), 25 swim fly, 50 kick on back
1 x 150 swim free br 3 @ 1:45 (@ 1:55 for Lane 1)
1:00 rest after each set, check HR.
If there is time, go 20 x 25 @ :40 with fins- the usual.
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
3 x 200 @ :10 rest-
50 drill (2k 1p), 25 breast kick on back, 50 drill (same), 25 kick on back, 50 drill
- on #2, go the 25's skulling
Check HR, put fins on...
With fins:
8 x 50 @ :50, 25 breast pull with free kick, 25 kick (UDK to halfway)- #'s 3, 5, 7 @ :40
6 x 75 @ 1:25, 2 dolph kick with breast pull, desc 1-2, with flip turns
1:00 rest, check HR & take fins off
3 sets of:
2 x 100 @ 1:40 (@ 1:45 for Lane 1)- 50 swim breaststroke, 50 swim/kick in primary stroke
1 x 150 swim IM (no free) @ 2:20
4 x 75 @ 1:20 (@ 1:25 for Lane 1- each round gets :05 faster), 25 swim fly, 50 kick on back
1 x 150 swim free br 3 @ 1:45 (@ 1:55 for Lane 1)
1:00 rest after each set, check HR.
If there is time, go 20 x 25 @ :40 with fins- the usual.
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Have a great day!
Tuesday, January 10, 2017
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
2 x 200 @ :10 rest-
50 drill (2k 1p), 25 breast kick on back, 50 drill (same), 25 kick on back, 50 drill
- on #2, go the 25's skulling
Check HR, put fins on...
With fins:
8 x 50 @ :50, 25 breast pull with free kick, 25 kick (UDK to halfway)- #'s 3, 5, 7 @ :40
6 x 75 @ 1:25, 2 dolph kick with breast pull, desc 1-2, with flip turns
1:00 rest, check HR & take fins off
3 sets of:
2 x 100 @ 1:30- 50 swim breaststroke, 50 swim/kick in primary stroke
1 x 150 swim IM (no free) @ 2:10
4 x 75 @ 1:15 (1:20 for Lane 1- each round is :05 faster), 25 swim fly, 50 kick on back
1 x 150 swim free br 3 @ 1:40 (@ 1:50 for Lane 1)
1:00 rest after 1st set, check HR; can anybody go right into 3rd set?
LONG SWIM-
1 time through...
250 swim backstroke/50 kick with boards
250 swim back/100 kick with boards- with board on back by 50's
250 swim back/150 kick- board/back/board by 50's
200 swim backstroke/200 kick- board/back by 50's
150 swim back/150 kick board/back/board by 50's
100 swim back/ :10 rest, 100 kick FAST for time with boards
Check HR
Until 7:15 a.m., work on turns from midpool. Do an excellent job in school today, and with drylands tonight. Have a great day!
1:00 rest
2 x 200 @ :10 rest-
50 drill (2k 1p), 25 breast kick on back, 50 drill (same), 25 kick on back, 50 drill
- on #2, go the 25's skulling
Check HR, put fins on...
With fins:
8 x 50 @ :50, 25 breast pull with free kick, 25 kick (UDK to halfway)- #'s 3, 5, 7 @ :40
6 x 75 @ 1:25, 2 dolph kick with breast pull, desc 1-2, with flip turns
1:00 rest, check HR & take fins off
3 sets of:
2 x 100 @ 1:30- 50 swim breaststroke, 50 swim/kick in primary stroke
1 x 150 swim IM (no free) @ 2:10
4 x 75 @ 1:15 (1:20 for Lane 1- each round is :05 faster), 25 swim fly, 50 kick on back
1 x 150 swim free br 3 @ 1:40 (@ 1:50 for Lane 1)
1:00 rest after 1st set, check HR; can anybody go right into 3rd set?
LONG SWIM-
1 time through...
250 swim backstroke/50 kick with boards
250 swim back/100 kick with boards- with board on back by 50's
250 swim back/150 kick- board/back/board by 50's
200 swim backstroke/200 kick- board/back by 50's
150 swim back/150 kick board/back/board by 50's
100 swim back/ :10 rest, 100 kick FAST for time with boards
Check HR
Until 7:15 a.m., work on turns from midpool. Do an excellent job in school today, and with drylands tonight. Have a great day!
Monday, January 9, 2017
Monday, January 9, 2017- 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!
4 x 50 catchup free drill @ 1:00
4 x 50 @ 1:00- 2 kicks 1 pull breaststroke drill
4 x 75 @ 1:20- 25 ra2 la2 free drill, 50 2 dolph kicks 1 pull free
9 x 100 in 3 sets of 3:
1-3, swim free/breast by 50's @ 1:45, desc 1-3 to what you can
4-6, swim/kick by 50's all breaststroke, desc 1-3 to what you can @ 1:50
7-9, all kick on back @ 1:40- hustle to make the interval, focus on UDK's throughout.
1:00 rest, check HR
With shnorkels:
5 x 300 @ :20 rest as follows:
odds- swim free, desc 1-3 to what you can
evens- kick free on stomach, no boards, just kick (superman or supergirl style) stay as flat as possible
1:00 rest, check HR
With boards until 6:00 p.m.,
"Out & backs" to midpool
Sets of four:
1-4, all free with forward ss at midpool @ :40
5-8, dolphin kick out, backwards ss, then breast kick back to the wall- all @ :50
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the end of the SCY season. Have a great day!
1:00 rest
GREAT JOB AT THE MEET THIS WEEKEND!
4 x 50 catchup free drill @ 1:00
4 x 50 @ 1:00- 2 kicks 1 pull breaststroke drill
4 x 75 @ 1:20- 25 ra2 la2 free drill, 50 2 dolph kicks 1 pull free
9 x 100 in 3 sets of 3:
1-3, swim free/breast by 50's @ 1:45, desc 1-3 to what you can
4-6, swim/kick by 50's all breaststroke, desc 1-3 to what you can @ 1:50
7-9, all kick on back @ 1:40- hustle to make the interval, focus on UDK's throughout.
1:00 rest, check HR
With shnorkels:
5 x 300 @ :20 rest as follows:
odds- swim free, desc 1-3 to what you can
evens- kick free on stomach, no boards, just kick (superman or supergirl style) stay as flat as possible
1:00 rest, check HR
With boards until 6:00 p.m.,
"Out & backs" to midpool
Sets of four:
1-4, all free with forward ss at midpool @ :40
5-8, dolphin kick out, backwards ss, then breast kick back to the wall- all @ :50
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the end of the SCY season. Have a great day!
Sunday, January 8, 2017
Monday Morning, January 9, 2017
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
Great job racing this weekend! Some very impressive swims- especially by those who came workout on Saturday (prelims) and to the Distance Meet on Sunday. Today, we'll swim down from the meet, work on starts, and talk about some goal times for the last half of the season.
Check HR after each...
30 minute swim
20 minute pull- with shnorkel
10 minute kick- 150 on back (IM order by 50's), 50 choice with boards
Work on starts
Thoughts on end of season goals?
Have a great day!
1:00 rest
Great job racing this weekend! Some very impressive swims- especially by those who came workout on Saturday (prelims) and to the Distance Meet on Sunday. Today, we'll swim down from the meet, work on starts, and talk about some goal times for the last half of the season.
Check HR after each...
30 minute swim
20 minute pull- with shnorkel
10 minute kick- 150 on back (IM order by 50's), 50 choice with boards
Work on starts
Thoughts on end of season goals?
Have a great day!
Saturday, January 7, 2017
Saturday, January 7, 2017 (1/7/17)- combined Jr. Gold at Claude Moore
MEET WARMUP-
Then we'll race (prelims) of the events you're swimming this afternoon at MAKO
900 swim free with shnorkels, desc the 300's to what you can
1:00 rest
TEST SET-
3 x 350 swim IM @ 5:00, desc 1-3 (#3 from a dive)
Swim easy until you feel loose. Do an excellent job with warmup at GMU and get excited to race in the meet. Have a great day, see you at GMU!
Then we'll race (prelims) of the events you're swimming this afternoon at MAKO
900 swim free with shnorkels, desc the 300's to what you can
1:00 rest
TEST SET-
3 x 350 swim IM @ 5:00, desc 1-3 (#3 from a dive)
Swim easy until you feel loose. Do an excellent job with warmup at GMU and get excited to race in the meet. Have a great day, see you at GMU!
Thursday, January 5, 2017
Thursday, January 5, 2017- Combined PM Junior Gold/IL @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- all choice
1:00 rest
4 x 125 @ 2:20- 75 drill/swim/drill free by 25's, last 50 kick on back (on evens, go last 50 drill in primary stroke NO FREE)
8 x 50 swim IM order by 25's @ :50 (last 4 @ :45)- Lane 1 & 2 go 4 @ :55 and 4 @ :50
1:00 rest, check HR
2 sets of:
1 x 600 swim free- odd 100's cruise, even 100's at pace (mile, 1000 by set)
4 x 100 as follows:
odds- swim/kick by 50's in primary stroke @ 1:40 (Lane 1 @ 1:45)- last round @ 1:30 (@ 1:40)
evens- swim free br 3 @ 1:15 (Lane 1 @ 1:25)- last round @ 1:10 (Lane 1 last round @ 1:20)
1:00 rest between sets, check HR
Until 6:00 p.m, finish up with...
1 x 100 swim IM @ 1:30 (Lane 1 @ 1:40)
2 x 50 swim at 200 Goal Pace in primary stroke NO FREE @ :55
1 x 50 drill after each round; check HR after 2nd 50 pace in each set.
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 125 @ 2:20- 75 drill/swim/drill free by 25's, last 50 kick on back (on evens, go last 50 drill in primary stroke NO FREE)
8 x 50 swim IM order by 25's @ :50 (last 4 @ :45)- Lane 1 & 2 go 4 @ :55 and 4 @ :50
1:00 rest, check HR
2 sets of:
1 x 600 swim free- odd 100's cruise, even 100's at pace (mile, 1000 by set)
4 x 100 as follows:
odds- swim/kick by 50's in primary stroke @ 1:40 (Lane 1 @ 1:45)- last round @ 1:30 (@ 1:40)
evens- swim free br 3 @ 1:15 (Lane 1 @ 1:25)- last round @ 1:10 (Lane 1 last round @ 1:20)
1:00 rest between sets, check HR
Until 6:00 p.m, finish up with...
1 x 100 swim IM @ 1:30 (Lane 1 @ 1:40)
2 x 50 swim at 200 Goal Pace in primary stroke NO FREE @ :55
1 x 50 drill after each round; check HR after 2nd 50 pace in each set.
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!
Thursday, January 5, 2017
1 x 600- 300 swim freestyle, 300 reverse IM- all choice
1:00 rest
6 x 125 @ 2:15- 75 drill/swim/drill free by 25's, last 50 kick on back (on evens, go last 50 drill in primary stroke NO FREE)
8 x 50 swim IM order by 25's @ :50 (last 4 @ :45)
1:00 rest, check HR
3 sets of:
1 x 600 swim free- odd 100's cruise, even 100's at pace (mile, 1000, 500 by set)
6 x 100 as follows:
odds- swim/kick by 50's in primary stroke @ 1:30 (Lane 1 @ 1:35)- last round @ 1:30
evens- swim free br 3 @ 1:05 (Lane 1 @ 1:15)- last round @ 1:00 (Lane 1 last round @ 1:10)
1:00 rest between sets, check HR
Until 7:15, finish up with...
1 x 100 swim IM @ 1:20 (Lane 1 @ 1:30)
2 x 50 swim at 200 Goal Pace in primary stroke NO FREE
1 x 50 drill after each round; check HR after 2nd 50 pace in each set.
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
6 x 125 @ 2:15- 75 drill/swim/drill free by 25's, last 50 kick on back (on evens, go last 50 drill in primary stroke NO FREE)
8 x 50 swim IM order by 25's @ :50 (last 4 @ :45)
1:00 rest, check HR
3 sets of:
1 x 600 swim free- odd 100's cruise, even 100's at pace (mile, 1000, 500 by set)
6 x 100 as follows:
odds- swim/kick by 50's in primary stroke @ 1:30 (Lane 1 @ 1:35)- last round @ 1:30
evens- swim free br 3 @ 1:05 (Lane 1 @ 1:15)- last round @ 1:00 (Lane 1 last round @ 1:10)
1:00 rest between sets, check HR
Until 7:15, finish up with...
1 x 100 swim IM @ 1:20 (Lane 1 @ 1:30)
2 x 50 swim at 200 Goal Pace in primary stroke NO FREE
1 x 50 drill after each round; check HR after 2nd 50 pace in each set.
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!
Wednesday, January 4, 2017
Wednesday, January 4, 2017- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
12 x 25- 2 fly drill @ :40, 1 swim FAST fly @ :25
12 x 25 kick (1-6 on back, 7-12 with boards) 1-2 are 1/2 free, backwards ss, 1/2 breast @ :40; #3 is all FAST @ :25
6 x 100 kick as follows:
odds- on back, FAST @ 2:00
evens- with boards, BROKEN, 25/50/25 (@ :10 rest), all @ 2:30
200 drill in 4th best stroke/kick on back by 25's
1:00 rest, check HR
4 sets of (with fins for sets 1-3):
4 x 100 "Billy P" style @ 2:30 (25 swim FAST, 50 swim free no breath on 1st 25, 25 swim FAST, all @ :10 rest)
1 x 200 swim free with shnorkel (no fins), desc 50's 1-4
1:00 rest between sets, check HR
If there is time, work on starts until 6 p.m. Do an excellent job on your HW tonight, get excited to race this weekend. Have a great day!
1:00 rest
12 x 25- 2 fly drill @ :40, 1 swim FAST fly @ :25
12 x 25 kick (1-6 on back, 7-12 with boards) 1-2 are 1/2 free, backwards ss, 1/2 breast @ :40; #3 is all FAST @ :25
6 x 100 kick as follows:
odds- on back, FAST @ 2:00
evens- with boards, BROKEN, 25/50/25 (@ :10 rest), all @ 2:30
200 drill in 4th best stroke/kick on back by 25's
1:00 rest, check HR
4 sets of (with fins for sets 1-3):
4 x 100 "Billy P" style @ 2:30 (25 swim FAST, 50 swim free no breath on 1st 25, 25 swim FAST, all @ :10 rest)
1 x 200 swim free with shnorkel (no fins), desc 50's 1-4
1:00 rest between sets, check HR
If there is time, work on starts until 6 p.m. Do an excellent job on your HW tonight, get excited to race this weekend. Have a great day!
Tuesday, January 3, 2017
Wednesday, January 4, 2017- Jr. Gold/Sr. Silver @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
All @ :10 rest
300- 25 ra2 la2 free drill, 25 choice skulling, 50 choice drill in primary stroke NO FREE
200- 25 kick on back (build), 25 swim in primary stroke (build)
100 kick IM order by 25's with boards, strong- get time, check HR.
Everybody together...
12 x 25- 2 fly drill @ :40, 1 swim FAST fly @ :25
12 x 25 kick (1-6 on back, 7-12 with boards) 1-2 are 1/2 free, backwards ss, 1/2 breast @ :40; #3 is all FAST @ :25
6 x 100 kick as follows:
odds- on back, FAST @ 2:00
evens- with boards, BROKEN, 25/50/25 (@ :10 rest), all @ 2:30
200 drill in 4th best stroke/kick on back by 25's
1:00 rest, check HR
Junior Gold:
LONG SWIM-
One time through...
150 IM- 25 swim fly, 50 swim back, 50 swim breast, 25 kick free on back (UDK's!)
300 swim free br 3- about 80% effort here
150 IM- as above
300 swim free br 3- about 90% effort here
150 IM- as above
300 swim free br 3- all out effort here, get your time
150 IM kick with boards- same order as previous IM's (25/50/50/25)
:10 rest- get shnorkel
300 swim free for time
1:00 rest, check HR, then...
1 x 200 drill/skulling by 25's- drill is in your primary stroke
1:00 rest, check HR again
If there is time, with fins: 24 x 25 @ :40- "the usual"
Senior Silver:
3 sets of (with fins for sets 1 & 2)-
4 x 100 "Billy P" style @ 2:30 (25 swim FAST, 50 swim free no breath on 1st 25, 25 swim FAST, all @ :10 rest)
1 x 200 swim free with shnorkel (no fins), desc 50's 1-4
1:00 rest between sets, check HR
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
All @ :10 rest
300- 25 ra2 la2 free drill, 25 choice skulling, 50 choice drill in primary stroke NO FREE
200- 25 kick on back (build), 25 swim in primary stroke (build)
100 kick IM order by 25's with boards, strong- get time, check HR.
Everybody together...
12 x 25- 2 fly drill @ :40, 1 swim FAST fly @ :25
12 x 25 kick (1-6 on back, 7-12 with boards) 1-2 are 1/2 free, backwards ss, 1/2 breast @ :40; #3 is all FAST @ :25
6 x 100 kick as follows:
odds- on back, FAST @ 2:00
evens- with boards, BROKEN, 25/50/25 (@ :10 rest), all @ 2:30
200 drill in 4th best stroke/kick on back by 25's
1:00 rest, check HR
Junior Gold:
LONG SWIM-
One time through...
150 IM- 25 swim fly, 50 swim back, 50 swim breast, 25 kick free on back (UDK's!)
300 swim free br 3- about 80% effort here
150 IM- as above
300 swim free br 3- about 90% effort here
150 IM- as above
300 swim free br 3- all out effort here, get your time
150 IM kick with boards- same order as previous IM's (25/50/50/25)
:10 rest- get shnorkel
300 swim free for time
1:00 rest, check HR, then...
1 x 200 drill/skulling by 25's- drill is in your primary stroke
1:00 rest, check HR again
If there is time, with fins: 24 x 25 @ :40- "the usual"
Senior Silver:
3 sets of (with fins for sets 1 & 2)-
4 x 100 "Billy P" style @ 2:30 (25 swim FAST, 50 swim free no breath on 1st 25, 25 swim FAST, all @ :10 rest)
1 x 200 swim free with shnorkel (no fins), desc 50's 1-4
1:00 rest between sets, check HR
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, January 3, 2017- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
All @ :10 rest
300- 25 ra2 la2 free drill, 25 choice skulling, 50 choice drill in primary stroke NO FREE
200- 25 kick on back (build), 25 swim in primary stroke (build)
100 kick IM order by 25's with boards, strong- get time, check HR.
Everybody together...
4 x 75@ 1:25- 25 fly pull with free kick,- 50 drill/swim by 25's in primary stroke
4 x 75 @ 1:20- 25 1/2 ra 1/2 la fly drill, 50 swim (neg split) in primary stroke
4 x 75 @ 1:15- 25 swim fly, 50 choice kick on back- you'll have to hustle here to make this interval
1:00 rest, check HR
LONG SWIM-
One time through...
150 IM- 25 swim fly, 50 swim back, 50 swim breast, 25 kick free on back (UDK's!)
300 swim free br 3- about 80% effort here
150 IM- as above
300 swim free br 3- about 90% effort here
150 IM- as above
300 swim free br 3- all out effort here, get your time
150 IM kick with boards- same order as previous IM's (25/50/50/25)
:10 rest- get shnorkel
300 swim free for time
1:00 rest, check HR, then...
1 x 200 drill/skulling by 25's- drill is in your primary stroke
1:00 rest, check HR again
Until 6 p.m.:
1 x 100 drill/skulling by 25's @ 2:00
4 x 50 swim at 200 Goal Pace in primary stroke- NO FREE, @ 1:10
No rest between sets; every 3rd set can be freestyle
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
All @ :10 rest
300- 25 ra2 la2 free drill, 25 choice skulling, 50 choice drill in primary stroke NO FREE
200- 25 kick on back (build), 25 swim in primary stroke (build)
100 kick IM order by 25's with boards, strong- get time, check HR.
Everybody together...
4 x 75@ 1:25- 25 fly pull with free kick,- 50 drill/swim by 25's in primary stroke
4 x 75 @ 1:20- 25 1/2 ra 1/2 la fly drill, 50 swim (neg split) in primary stroke
4 x 75 @ 1:15- 25 swim fly, 50 choice kick on back- you'll have to hustle here to make this interval
1:00 rest, check HR
LONG SWIM-
One time through...
150 IM- 25 swim fly, 50 swim back, 50 swim breast, 25 kick free on back (UDK's!)
300 swim free br 3- about 80% effort here
150 IM- as above
300 swim free br 3- about 90% effort here
150 IM- as above
300 swim free br 3- all out effort here, get your time
150 IM kick with boards- same order as previous IM's (25/50/50/25)
:10 rest- get shnorkel
300 swim free for time
1:00 rest, check HR, then...
1 x 200 drill/skulling by 25's- drill is in your primary stroke
1:00 rest, check HR again
Until 6 p.m.:
1 x 100 drill/skulling by 25's @ 2:00
4 x 50 swim at 200 Goal Pace in primary stroke- NO FREE, @ 1:10
No rest between sets; every 3rd set can be freestyle
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Have a great day!
Monday, January 2, 2017
Tuesday, January 3, 2017
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
All @ :10 rest
300- 25 ra2 la2 free drill, 25 choice skulling, 50 choice drill in primary stroke NO FREE
200- 25 kick on back (build), 25 swim in primary stroke (build)
100 kick IM order by 25's with boards, strong- get time, check HR.
Everybody together...
4 x 75@ 1:20- 25 fly pull with free kick,- 50 drill/swim by 25's in primary stroke
4 x 75 @ 1:15- 25 1/2 ra 1/2 la fly drill, 50 swim (neg split) in primary stroke
4 x 75 @ 1:10- 25 swim fly, 50 choice kick on back- you'll have to hustle here to make this interval
1:00 rest, check HR
LONG SWIM-
One time through...
150 IM- 25 swim fly, 50 swim back, 50 swim breast, 25 kick free on back (UDK's!)
300 swim free br 3- about 80% effort here
150 IM- as above
300 swim free br 3- about 90% effort here
150 IM- as above
300 swim free br 3- all out effort here, get your time
150 IM kick with boards- same order as previous IM's (25/50/50/25)
:10 rest- get shnorkel
300 swim free for time
1:00 rest, check HR, then...
1 x 200 drill/skulling by 25's- drill is in your primary stroke
1:00 rest, check HR again
3 x 50 swim free br 3/7 by 25's @ :50
3 x 50 swim in primary stroke @ :50, target 200 GP (if not able to go GP, go neg split)
3 x 50 swim free br 3/7 by 25's @ :45
4 x 50 swim in primary stroke at 200 GP @ :55
3 x 50 swim free br 3/7 by 25's @ :40
5 x 50 swim in primary stroke at 200 GP @ 1:00
Check HR, then go 100 easy choice
3 x 50 swim free br 3/7 by 25's @ :45
5 x 50 swim at 200 GP @ :55
3 x 50 swim free br 3/7 by 25's @ 50
4 x 50 swim at 200 GP @ :50
3 x 50 swim free br 3/7 by 25's @ :55
3 x 50 swim at 200 GP @ :45
1:00 rest, check HR
Until 7:15 a.m., work on starts. Do an excellent job in school today, get excited to race this weekend. Have a great day!
1:00 rest
All @ :10 rest
300- 25 ra2 la2 free drill, 25 choice skulling, 50 choice drill in primary stroke NO FREE
200- 25 kick on back (build), 25 swim in primary stroke (build)
100 kick IM order by 25's with boards, strong- get time, check HR.
Everybody together...
4 x 75@ 1:20- 25 fly pull with free kick,- 50 drill/swim by 25's in primary stroke
4 x 75 @ 1:15- 25 1/2 ra 1/2 la fly drill, 50 swim (neg split) in primary stroke
4 x 75 @ 1:10- 25 swim fly, 50 choice kick on back- you'll have to hustle here to make this interval
1:00 rest, check HR
LONG SWIM-
One time through...
150 IM- 25 swim fly, 50 swim back, 50 swim breast, 25 kick free on back (UDK's!)
300 swim free br 3- about 80% effort here
150 IM- as above
300 swim free br 3- about 90% effort here
150 IM- as above
300 swim free br 3- all out effort here, get your time
150 IM kick with boards- same order as previous IM's (25/50/50/25)
:10 rest- get shnorkel
300 swim free for time
1:00 rest, check HR, then...
1 x 200 drill/skulling by 25's- drill is in your primary stroke
1:00 rest, check HR again
3 x 50 swim free br 3/7 by 25's @ :50
3 x 50 swim in primary stroke @ :50, target 200 GP (if not able to go GP, go neg split)
3 x 50 swim free br 3/7 by 25's @ :45
4 x 50 swim in primary stroke at 200 GP @ :55
3 x 50 swim free br 3/7 by 25's @ :40
5 x 50 swim in primary stroke at 200 GP @ 1:00
Check HR, then go 100 easy choice
3 x 50 swim free br 3/7 by 25's @ :45
5 x 50 swim at 200 GP @ :55
3 x 50 swim free br 3/7 by 25's @ 50
4 x 50 swim at 200 GP @ :50
3 x 50 swim free br 3/7 by 25's @ :55
3 x 50 swim at 200 GP @ :45
1:00 rest, check HR
Until 7:15 a.m., work on starts. Do an excellent job in school today, get excited to race this weekend. Have a great day!
Monday, January 2, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 kick/drill by 50's
1:00 rest
6 x 100 @ 1:50- drill/swim/drill/kick by 25's- last 25 kick should be halfway UDK
1&2- freestyle
3&4- primary stroke NO FREE
5&6- choice, but same stroke for both
8 x 25 kick FAST with boards @ :45- free kick to mid pool, one backwards ss, then breast kick to the end
6 x 75 @ 1:20 "slide IM" swim/kick: 25 kick fly, 50 swim back/breast; 25 swim fly, 25 kick back, 25 swim breast, etc...
8 x "out & backs" @ :45- dolphin kick to mid pool, one forward ss, then free kick back to the wall
6 x 50 kick all out FAST on back @ 1:10- best average possible, keep track of your times- UDK past the flags
1:00 rest, check HR
With shnorkels:
18 x 50 swim free in sets of 6:
1-2 @ :55
#3 @ :45
4-5 @ :50
#6 @ :40
:30 rest after 6 to check HR, then last 12 straight through
With fins, finish up with...
24 x 25 @ :45- "the usual"
100 easy drill before you get out. Make sure you are ready for school after a long break. Have a great day!
1:00 rest
6 x 100 @ 1:50- drill/swim/drill/kick by 25's- last 25 kick should be halfway UDK
1&2- freestyle
3&4- primary stroke NO FREE
5&6- choice, but same stroke for both
8 x 25 kick FAST with boards @ :45- free kick to mid pool, one backwards ss, then breast kick to the end
6 x 75 @ 1:20 "slide IM" swim/kick: 25 kick fly, 50 swim back/breast; 25 swim fly, 25 kick back, 25 swim breast, etc...
8 x "out & backs" @ :45- dolphin kick to mid pool, one forward ss, then free kick back to the wall
6 x 50 kick all out FAST on back @ 1:10- best average possible, keep track of your times- UDK past the flags
1:00 rest, check HR
With shnorkels:
18 x 50 swim free in sets of 6:
1-2 @ :55
#3 @ :45
4-5 @ :50
#6 @ :40
:30 rest after 6 to check HR, then last 12 straight through
With fins, finish up with...
24 x 25 @ :45- "the usual"
100 easy drill before you get out. Make sure you are ready for school after a long break. Have a great day!
Sunday, January 1, 2017
Monday, January 2, 2017 Jr. Gold/Sr. Silver combined @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 kick/drill by 50's
1:00 rest
6 x 100 @ 1:50- drill/swim/drill/kick by 25's- last 25 kick should be halfway UDK
1&2- freestyle
3&4- primary stroke NO FREE
5&6- choice, but same stroke for both
8 x 25 kick FAST with boards @ :45- free kick to mid pool, one backwards ss, then breast kick to the end
6 x 75 @ 1:15 "slide IM" swim/kick: 25 kick fly, 50 swim back/breast; 25 swim fly, 25 kick back, 25 swim breast, etc...
8 x "out & backs" @ :45- dolphin kick to mid pool, one forward ss, then free kick back to the wall
6 x 50 kick all out FAST @ 1:10- best average possible, keep track of your times- UDK past the flags
1:00 rest, check HR
8 x 200- 3rd 50 is always kick with boards:
odds- 100 swim IM, 3rd 50 kick, last 50 swim free @ 2:50
evens- 100 swim in primary stroke NO FREE, 50 kick in primary stroke, 50 swim in 4th best stroke NO FREE @ 3:15
:30 rest, check HR, get shnorkel
With shnorkels:
18 x 50 swim free in sets of 6:
1-2 @ :55
#3 @ :45
4-5 @ :50
#6 @ :40
:30 rest after 6 to check HR, then last 12 straight through
With fins, finish up with...
24 x 25 @ :45- "the usual"
100 easy drill before you get out. Make sure you spend your time wisely on your last day of break. Have a great day!
1:00 rest
6 x 100 @ 1:50- drill/swim/drill/kick by 25's- last 25 kick should be halfway UDK
1&2- freestyle
3&4- primary stroke NO FREE
5&6- choice, but same stroke for both
8 x 25 kick FAST with boards @ :45- free kick to mid pool, one backwards ss, then breast kick to the end
6 x 75 @ 1:15 "slide IM" swim/kick: 25 kick fly, 50 swim back/breast; 25 swim fly, 25 kick back, 25 swim breast, etc...
8 x "out & backs" @ :45- dolphin kick to mid pool, one forward ss, then free kick back to the wall
6 x 50 kick all out FAST @ 1:10- best average possible, keep track of your times- UDK past the flags
1:00 rest, check HR
8 x 200- 3rd 50 is always kick with boards:
odds- 100 swim IM, 3rd 50 kick, last 50 swim free @ 2:50
evens- 100 swim in primary stroke NO FREE, 50 kick in primary stroke, 50 swim in 4th best stroke NO FREE @ 3:15
:30 rest, check HR, get shnorkel
With shnorkels:
18 x 50 swim free in sets of 6:
1-2 @ :55
#3 @ :45
4-5 @ :50
#6 @ :40
:30 rest after 6 to check HR, then last 12 straight through
With fins, finish up with...
24 x 25 @ :45- "the usual"
100 easy drill before you get out. Make sure you spend your time wisely on your last day of break. Have a great day!
Sunday, January 1, 2017- Combined Junior Gold at Claude Moore
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
2 x 200 @ :10 rest- 50 choice free drill, 50 blow it out the back fly drill
:30 rest, check HR & put fins on
With fins:
4 x 50 @ 1:00- fly pull with free kick, dolph kick on side (UDK to halfway)
6 x 25 @ :35- odds are ra only fly drill, evens are la only fly drill (breathe to the front, every stroke, with opposite arm at your side
:30 rest, take fins off & check HR again
3 sets of:
3 x 50 swim /kick free by 25's @ :45 (Lane 1 @ :50)
2 x 50 swim fly/free by 25's @ :40
1 x 50 kick choice on back @ :40- focus on the UDK's
1:00 rest after 1st set, check HR
3 sets of:
2 x 125 swim free with shnorkel @ 1:40
1 x 125 swim free br 3 @ 1:25 (NO SHNORKEL)
1 x 175- 100 kick IM order on back, 75 swim IM (NO FREE) @ 2:45
1 x 250 swim free with shnorkel FAST for time
1:00 rest between sets, check HR
With fins, finish up with...
9 x 150 swim descend 1-3 @ 2:40, #3 in each round is juicy.
1-3, free
4-6, primary stroke or IM
7-9, you guessed it- KICK with boards
100 easy drill before you get out. Regular schedule resumes tomorrow, get excited for the last couple of months of SCY. Have a great day!
1:00 rest
2 x 200 @ :10 rest- 50 choice free drill, 50 blow it out the back fly drill
:30 rest, check HR & put fins on
With fins:
4 x 50 @ 1:00- fly pull with free kick, dolph kick on side (UDK to halfway)
6 x 25 @ :35- odds are ra only fly drill, evens are la only fly drill (breathe to the front, every stroke, with opposite arm at your side
:30 rest, take fins off & check HR again
3 sets of:
3 x 50 swim /kick free by 25's @ :45 (Lane 1 @ :50)
2 x 50 swim fly/free by 25's @ :40
1 x 50 kick choice on back @ :40- focus on the UDK's
1:00 rest after 1st set, check HR
3 sets of:
2 x 125 swim free with shnorkel @ 1:40
1 x 125 swim free br 3 @ 1:25 (NO SHNORKEL)
1 x 175- 100 kick IM order on back, 75 swim IM (NO FREE) @ 2:45
1 x 250 swim free with shnorkel FAST for time
1:00 rest between sets, check HR
With fins, finish up with...
9 x 150 swim descend 1-3 @ 2:40, #3 in each round is juicy.
1-3, free
4-6, primary stroke or IM
7-9, you guessed it- KICK with boards
100 easy drill before you get out. Regular schedule resumes tomorrow, get excited for the last couple of months of SCY. Have a great day!
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