1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/swim/kick by 25's
1:00 rest
4 x 50 @ 1:00- 25 catchup free drill, 25 kick choice on back build
4 x 75 @ 1:20- 25 choice drill in primary stroke, 25 swim primary stroke (dps), 25 breast pull with free kick
2 x 300 @ :10 rest- (150 as follows, x2)
25- 2 kicks 1 pull breast drill
100- kick/swim by 25's in primary stroke
25 kick FAST breast on back
Check HR after 2nd 300
Everybody together:
6 x 50 swim breast/primary stroke NO FREE @ :55
8 x 25 kick with boards - odds are choice @ :40 (1/2 FAST 1/2 easy); evens are free @ :20
5 x 50 breast/primary @ :50
8 x 50 kick on back- odds free/breast, evens are dolph/choice by 25's @ :50
4 x 50 swim breast/primary @ :45
8 x 75 kick -odds are free/fly/free by 25's @ 1:15
:15 extra rest
evens are BROKEN- 25 dolph kick, :10 rest, 50 kick free/breast by 25's- all @ 2:00
BONUS 50's: can anybody go 3 x 50 swim breast/primary stroke @ :40???
1:00 rest, check your HW
With fins+, until 7:15 a.m.,
4 x 25 @ :40- the usual
1* x 50 swim all out FAST @ 1:00
*even rounds go 2 x 50; 50's & 25's are the same stroke in each round
+after 4 rounds, some sets might be sans fins
100 easy drill before you get out. Do an excellent job in school today, get excited for your March meets. Have a great day!
Tuesday, February 28, 2017
Tuesday, February 28, 2017- PM Jr. Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
1:00 rest
4 x 75 @ 1:20- 25 catch-up free, 50 choice drill in primary stroke
3 x 100 @ 1:45- 25 choice fly drilling, 50 drill-swim by 25's in primary stroke, last 25 is kick free on back
9 x 50's kick@ :55, odds are FAST with boards, evens are choice on back
6 x 75 swim 25 free, 50 in primary stroke @ 1:10 (Lane 1 @ 1:20)
1:00 rest, check HR.
LONG SWIM-
6 times through:
100 swim/kick on back in 4th best stroke NO FREE
100 swim/kick with boards in primary stroke NO FREE
100 swim IM, last 25 is kick free on back
Descend the 300's from 1-2's, so every even round of 3 x 100's is FAST!
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Have a great day!
Monday, February 27, 2017
Tuesday Morning, February 29, 2017- AM @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
3 x 150 @ :10 rest, 50 ra2 la2 free drill, 100 drill/kick by 25's in primary stroke NO FREE
6 x 25 @ :35 in primary stroke, odds drill; evens swim build to FAST
7 x 100 @ 1:40 as follows:
swim/kick by 50's, except #'s 3, 5 & 7 are all kick, desc 1-3
(swim/kick's are desc 1-2)
1:00 rest, check HR
18 x 75 swim @ 1:40, 1 easy 1 FAST (from a dive), get time & keep track of average (6 primary stroke, 6 free, 6 IM)
1:00 rest
LONG SWIM-
Until 7:15 a.m.,
100 swim/kick by 50's in 4th best stroke (kick on back- UDK)
100 swim/kick by 50's in 4th best stroke- FASTER (kick with boards)
100 swim IM- last 25 kick on back (kick on back- UDK)- at least 90% effort here
100 easy drill before you get out. Do an excellent job at school today and thank your parents for getting you to workout this morning. Have a great day!
1:00 rest
3 x 150 @ :10 rest, 50 ra2 la2 free drill, 100 drill/kick by 25's in primary stroke NO FREE
6 x 25 @ :35 in primary stroke, odds drill; evens swim build to FAST
7 x 100 @ 1:40 as follows:
swim/kick by 50's, except #'s 3, 5 & 7 are all kick, desc 1-3
(swim/kick's are desc 1-2)
1:00 rest, check HR
18 x 75 swim @ 1:40, 1 easy 1 FAST (from a dive), get time & keep track of average (6 primary stroke, 6 free, 6 IM)
1:00 rest
LONG SWIM-
Until 7:15 a.m.,
100 swim/kick by 50's in 4th best stroke (kick on back- UDK)
100 swim/kick by 50's in 4th best stroke- FASTER (kick with boards)
100 swim IM- last 25 kick on back (kick on back- UDK)- at least 90% effort here
100 easy drill before you get out. Do an excellent job at school today and thank your parents for getting you to workout this morning. Have a great day!
Monday, February 27, 2017- PM Jr. Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
3 x 150 @ :10 rest, 50 ra2 la2 free drill, 100 drill/kick by 25's in primary stroke NO FREE
8 x 25 @ :40 in 4th best stroke, odds drill evens swim build to FAST
7 x 100 @ 1:50 as follows:
swim/kick by 50's, except #'s 3, 5 & 7 are all kick @ 2:00; desc 1-3
swim/kick's are desc 1-2
1:00 rest, check HR
16 x 75 swim @ 1:45, 1 easy 1 FAST in primary stroke (from a dive), get time & keep track of average (last 6 can be free)
1:00 rest
If there is time, until 6 p.m.,
4 x "out & backs" kick with boards @ :40 (to halfway)
1 x 100 kick FAST for time @ back @ 2:00
4 x "out & backs" swim/kick in primary stroke (to 15 yard marker) @ :50
1 x BROKEN 100 kick with boards- :10 rest at the 50, in primary stroke, @ 2:30
No rest between sets
100 easy drill before you get out. Do an excellent job with your HW today and thank your parents for getting you to workout this afternoon. Have a great day!
1:00 rest
3 x 150 @ :10 rest, 50 ra2 la2 free drill, 100 drill/kick by 25's in primary stroke NO FREE
8 x 25 @ :40 in 4th best stroke, odds drill evens swim build to FAST
7 x 100 @ 1:50 as follows:
swim/kick by 50's, except #'s 3, 5 & 7 are all kick @ 2:00; desc 1-3
swim/kick's are desc 1-2
1:00 rest, check HR
16 x 75 swim @ 1:45, 1 easy 1 FAST in primary stroke (from a dive), get time & keep track of average (last 6 can be free)
1:00 rest
If there is time, until 6 p.m.,
4 x "out & backs" kick with boards @ :40 (to halfway)
1 x 100 kick FAST for time @ back @ 2:00
4 x "out & backs" swim/kick in primary stroke (to 15 yard marker) @ :50
1 x BROKEN 100 kick with boards- :10 rest at the 50, in primary stroke, @ 2:30
No rest between sets
100 easy drill before you get out. Do an excellent job with your HW today and thank your parents for getting you to workout this afternoon. Have a great day!
Monday Morning, February 27, 2016- 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
3 x 150 @ :10 rest, 50 ra2 la2 free drill, 100 drill/kick by 25's in primary stroke NO FREE
8 x 25 @ :35 in 4th best stroke, odds drill evens swim build to FAST
7 x 100 @ 1:40 as follows:
swim/kick by 50's, except #'s 3, 5 & 7 are all kick; desc 1-3
swim/kick's are desc 1-2
1:00 rest, check HR
16 x 75 swim @ 1:40, 1 easy 1 FAST in primary stroke (from a dive), get time & keep track of average
1:00 rest
Until 7:15 a.m.,
4 x "out & backs" kick with boards @ :40 (to halfway)
1 x 100 kick FAST for time @ back @ 2:00
4 x "out & backs" swim/kick in primary stroke (to 15 yard marker) @ :50
1 x BROKEN 100 kick with boards- :10 rest at the 50, in primary stroke, @ 2:30
No rest between sets
100 easy drill before you get out. Do an excellent job in school today & get excited for your March meets. Have a great day!
1:00 rest
3 x 150 @ :10 rest, 50 ra2 la2 free drill, 100 drill/kick by 25's in primary stroke NO FREE
8 x 25 @ :35 in 4th best stroke, odds drill evens swim build to FAST
7 x 100 @ 1:40 as follows:
swim/kick by 50's, except #'s 3, 5 & 7 are all kick; desc 1-3
swim/kick's are desc 1-2
1:00 rest, check HR
16 x 75 swim @ 1:40, 1 easy 1 FAST in primary stroke (from a dive), get time & keep track of average
1:00 rest
Until 7:15 a.m.,
4 x "out & backs" kick with boards @ :40 (to halfway)
1 x 100 kick FAST for time @ back @ 2:00
4 x "out & backs" swim/kick in primary stroke (to 15 yard marker) @ :50
1 x BROKEN 100 kick with boards- :10 rest at the 50, in primary stroke, @ 2:30
No rest between sets
100 easy drill before you get out. Do an excellent job in school today & get excited for your March meets. Have a great day!
Sunday, February 26, 2017
Sunday, February 26, 2017- Combined Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
With fins:
6 x 25 fly pull with free kick @ :35
4 x 50 @ 1:00- 25 ra fly, 25 la fly drill- breathe to the front & breathe every stroke
4 x 75 @ 1:15- 25 3 kicks 1 pull fly drill, 25 swim fly build to FAST, 25 kick free on back with arms towards ceiling, (UDK to halfway)
1:00 rest, check HR & take off fins.
2 x 125 @ 2:10- 50 swim free build br 3, 75 drill/swim (build)/drill by 25's in primary stroke NO FREE
4 x 75 @ 1:15- 25 kick FAST, 50 swim neg split in primary stroke NO FREE
:30 rest, check HR, then...
12 x 150 as follows:
odds- swim free br 3/5/3 by 50's @ 1:50 (2:00 or 2:10)
evens- swim/kick by 25's in primary stroke NO FREE, descend 50's 1-3 to something juicy @ 2:30
1:00 rest after #12, check HR
With fins, finish up with...
24 x 25 in sets of 4 @ :40- the usual, change strokes after each set of 4 (odd sets free, even sets 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!
1:00 rest
With fins:
6 x 25 fly pull with free kick @ :35
4 x 50 @ 1:00- 25 ra fly, 25 la fly drill- breathe to the front & breathe every stroke
4 x 75 @ 1:15- 25 3 kicks 1 pull fly drill, 25 swim fly build to FAST, 25 kick free on back with arms towards ceiling, (UDK to halfway)
1:00 rest, check HR & take off fins.
2 x 125 @ 2:10- 50 swim free build br 3, 75 drill/swim (build)/drill by 25's in primary stroke NO FREE
4 x 75 @ 1:15- 25 kick FAST, 50 swim neg split in primary stroke NO FREE
:30 rest, check HR, then...
12 x 150 as follows:
odds- swim free br 3/5/3 by 50's @ 1:50 (2:00 or 2:10)
evens- swim/kick by 25's in primary stroke NO FREE, descend 50's 1-3 to something juicy @ 2:30
1:00 rest after #12, check HR
With fins, finish up with...
24 x 25 in sets of 4 @ :40- the usual, change strokes after each set of 4 (odd sets free, even sets 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, February 25, 2017
Sunday Morning, February 26, 2017- Sr. Silver @ Ida Lee
1 x 600- 300 swim freestyle, 200 reverse IM, 100 kick choice on back
1:00 rest
2 sets of- 1st set with fins, 2nd set without fins (2nd set intervals in parentheses):
4 x 75 @ 1:10- 50 catchup free drill, 25 dolphin kick on side (1:15)
4 x 50 @ :50- 2 dolphin kicks 1 pull breaststroke (1:00)
3 x 100 kick on back @ 1:20- focus on UDK (1:40)
1:00 rest between sets to check HR & take off fins
After 2nd set, :30 rest to check HR, then get right into...
18 x 50 in sets of 6:
1-6, go 2 swim breast/free by 25's, 1 kick with boards choice/breast by 25's, by 25's, all @ :55
7-12, go 1 swim breast/free by 25's, 1 kick choice/breast by 25's- all @ :50
:30 rest, check HR...
13-18, go 1 swim as above, 2 kick as above- all @ :50; kick can be on back, focus on UDK
:30 rest, check HR & get shnorkel
With shnorkel:
3 x 350 @ :20 rest- first 3 x 100's are 75 swim free, 25 kick free on stomach (continuous, NO boards, with shnorkel); last 50 is kick FAST free with boards (and shnorkels); :20 rest after each 350.
With fins, until 8:30 a.m. finish up with..
75's swim desc 1-3 @ 1:40 to all out FAST on #3; then, #4 is all out kick FAST for time on back
1st round of 4 is freestyle
2nd round of 4 is primary stroke NO FREE
3rd round of 4 is choice
4th round is primary stroke again
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 sets of- 1st set with fins, 2nd set without fins (2nd set intervals in parentheses):
4 x 75 @ 1:10- 50 catchup free drill, 25 dolphin kick on side (1:15)
4 x 50 @ :50- 2 dolphin kicks 1 pull breaststroke (1:00)
3 x 100 kick on back @ 1:20- focus on UDK (1:40)
1:00 rest between sets to check HR & take off fins
After 2nd set, :30 rest to check HR, then get right into...
18 x 50 in sets of 6:
1-6, go 2 swim breast/free by 25's, 1 kick with boards choice/breast by 25's, by 25's, all @ :55
7-12, go 1 swim breast/free by 25's, 1 kick choice/breast by 25's- all @ :50
:30 rest, check HR...
13-18, go 1 swim as above, 2 kick as above- all @ :50; kick can be on back, focus on UDK
:30 rest, check HR & get shnorkel
With shnorkel:
3 x 350 @ :20 rest- first 3 x 100's are 75 swim free, 25 kick free on stomach (continuous, NO boards, with shnorkel); last 50 is kick FAST free with boards (and shnorkels); :20 rest after each 350.
With fins, until 8:30 a.m. finish up with..
75's swim desc 1-3 @ 1:40 to all out FAST on #3; then, #4 is all out kick FAST for time on back
1st round of 4 is freestyle
2nd round of 4 is primary stroke NO FREE
3rd round of 4 is choice
4th round is primary stroke again
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, February 25, 2017- SCY @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/kick/drill by 25's
1:00 rest
4 x 50 fist free drill br 3 @ 1:00
6 x 25 @ :35- ra2 la2 free drill, build kick
8 x 75 as follows:
1-2, 25 swim free br 3 build, 50 drill in primary stroke NO FREE
3-4, 25 fly pull with free kick, 50 swim (build)/kick by 25's in primary stroke NO FREE
1:00 rest, check HR
With boards where noted, 5 sets of:
3 x 50 kick free/breast by 25's @ back, @ :50- focus on UDK
3 x 25 kickwith boards all out FAST @ :40- except #2 is @ :20
1 x 75 kick IM with boards @ 1:30- FAST
No rest between sets, check HR after each 75.
TEST SET- in heats:
1 x 2000 swim free for time (Lane 1 goes 1650)
With fins, finish up with...
24 x 25 @ :40- the usual in sets of 4
100 easy drill before you get out. Do an excellent job with drylands today, and your HW. Have a great day!
1:00 rest
4 x 50 fist free drill br 3 @ 1:00
6 x 25 @ :35- ra2 la2 free drill, build kick
8 x 75 as follows:
1-2, 25 swim free br 3 build, 50 drill in primary stroke NO FREE
3-4, 25 fly pull with free kick, 50 swim (build)/kick by 25's in primary stroke NO FREE
1:00 rest, check HR
With boards where noted, 5 sets of:
3 x 50 kick free/breast by 25's @ back, @ :50- focus on UDK
3 x 25 kickwith boards all out FAST @ :40- except #2 is @ :20
1 x 75 kick IM with boards @ 1:30- FAST
No rest between sets, check HR after each 75.
TEST SET- in heats:
1 x 2000 swim free for time (Lane 1 goes 1650)
With fins, finish up with...
24 x 25 @ :40- the usual in sets of 4
100 easy drill before you get out. Do an excellent job with drylands today, and your HW. Have a great day!
Thursday, February 23, 2017
Thursday, February 23, 2017- PM Jr. Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
6 x 25 @ :35- odds are ra2 la2 free drill, evens are choice drill primary stroke NO FREE
1 x 200 kick/swim by 25's (100 free, 100 in primary stroke NO FREE), swim is build @ 3:30
3 x 150 @ 2:40- 75 swim IM (NO FREE), 75 kick/drill/kick by 25's in primary stroke NO FREE
18 x 50 kick @ :55 as follows:
1- kick on back neg split, focus on UDK
2- smooth & strong/FAST by 25's on back, focus on UDK
3- all out FAST for time with boards free/primary stroke by 25's (can be all free)
:30 rest, check HR, then get shnorkel
36 x 50 as follows (2 sets of 18):
6 x 50 as follows (target 200 Goal Pace in 1st 3 sets; Freestyle pace in 2nd 3 sets)
1st set: 1 easy 1 FAST in primary stroke @ :55 (freestyle go @ :50)
2nd set: 1 easy, 2 FAST @ 1:00 (freestyle go @ :55)
(100 easy drill/skulling by 25's)
3rd set: all FAST @ 1:05
1:00 rest after #18, check HR
With shnorkel:
3 x 350 @ :10 rest as follows-
50 kick with boards, 100 swim free, 50 kick with boards, 100 swim free, 50 kick with boards
Get time for #1, desc to #3 & check HR
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for your meet next month. Have a great day!
1:00 rest
6 x 25 @ :35- odds are ra2 la2 free drill, evens are choice drill primary stroke NO FREE
1 x 200 kick/swim by 25's (100 free, 100 in primary stroke NO FREE), swim is build @ 3:30
3 x 150 @ 2:40- 75 swim IM (NO FREE), 75 kick/drill/kick by 25's in primary stroke NO FREE
18 x 50 kick @ :55 as follows:
1- kick on back neg split, focus on UDK
2- smooth & strong/FAST by 25's on back, focus on UDK
3- all out FAST for time with boards free/primary stroke by 25's (can be all free)
:30 rest, check HR, then get shnorkel
36 x 50 as follows (2 sets of 18):
6 x 50 as follows (target 200 Goal Pace in 1st 3 sets; Freestyle pace in 2nd 3 sets)
1st set: 1 easy 1 FAST in primary stroke @ :55 (freestyle go @ :50)
2nd set: 1 easy, 2 FAST @ 1:00 (freestyle go @ :55)
(100 easy drill/skulling by 25's)
3rd set: all FAST @ 1:05
1:00 rest after #18, check HR
With shnorkel:
3 x 350 @ :10 rest as follows-
50 kick with boards, 100 swim free, 50 kick with boards, 100 swim free, 50 kick with boards
Get time for #1, desc to #3 & check HR
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for your meet next month. Have a great day!
Wednesday, February 22, 2017
Thursday Morning, February 23, 2017 @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
6 x 25 @ :35- odds are ra2 la2 free drill, evens are choice drill primary stroke NO FREE
1 x 200 kick/swim by 25's (100 free, 100 in primary stroke NO FREE), swim is build @ 3:15
3 x 150 @ 2:30- 75 swim IM (NO FREE), 75 kick/drill/kick by 25's in primary stroke NO FREE
18 x 50 kick @ :55 as follows:
1- kick on back neg split, focus on UDK
2- smooth & strong/FAST by 25's on back, focus on UDK
3- all out FAST for time with boards free/primary stroke by 25's (can be all free)
:30 rest, check HR, then get shnorkel
36 x 50 as follows (2 sets of 18):
6 x 50 as follows (target 200 Goal Pace in 1st 3 sets; Freestyle pace in 2nd 3 sets)
1st set: 1 easy 1 FAST in primary stroke @ :55 (freestyle go @ :45)
2nd set: 1 easy, 2 FAST @ 1:00 (freestyle go @ :55)
(100 easy drill/skulling by 25's)
3rd set: all FAST @ 1:05
1:00 rest after #18, check HR
With shnorkel:
3 x 350 @ :10 rest as follows-
50 kick with boards, 100 swim free, 50 kick with boards, 100 swim free, 50 kick with boards
Get time for #1, desc to #3 & check HR
1:00 rest
If there is time:
With fins, 20 x 25 @ :40-
1&2- 15M swim FAST, 10M drill
#3- all swim FAST
#4- kick FAST on back @ :20 (UDK to halfway)
Change stroke after every 4 x 25's.
100 easy drill, check HR before you get out. Do an excellent job in school today, and thank your parents for getting you to workout today. Have a great day!
1:00 rest
6 x 25 @ :35- odds are ra2 la2 free drill, evens are choice drill primary stroke NO FREE
1 x 200 kick/swim by 25's (100 free, 100 in primary stroke NO FREE), swim is build @ 3:15
3 x 150 @ 2:30- 75 swim IM (NO FREE), 75 kick/drill/kick by 25's in primary stroke NO FREE
18 x 50 kick @ :55 as follows:
1- kick on back neg split, focus on UDK
2- smooth & strong/FAST by 25's on back, focus on UDK
3- all out FAST for time with boards free/primary stroke by 25's (can be all free)
:30 rest, check HR, then get shnorkel
36 x 50 as follows (2 sets of 18):
6 x 50 as follows (target 200 Goal Pace in 1st 3 sets; Freestyle pace in 2nd 3 sets)
1st set: 1 easy 1 FAST in primary stroke @ :55 (freestyle go @ :45)
2nd set: 1 easy, 2 FAST @ 1:00 (freestyle go @ :55)
(100 easy drill/skulling by 25's)
3rd set: all FAST @ 1:05
1:00 rest after #18, check HR
With shnorkel:
3 x 350 @ :10 rest as follows-
50 kick with boards, 100 swim free, 50 kick with boards, 100 swim free, 50 kick with boards
Get time for #1, desc to #3 & check HR
1:00 rest
If there is time:
With fins, 20 x 25 @ :40-
1&2- 15M swim FAST, 10M drill
#3- all swim FAST
#4- kick FAST on back @ :20 (UDK to halfway)
Change stroke after every 4 x 25's.
100 easy drill, check HR before you get out. Do an excellent job in school today, and thank your parents for getting you to workout today. Have a great day!
Wednesday, February 22, 2017- PM Jr. Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is 25 drill, 50 kick
1:00 rest
3 x 100 @ 1:45- 50 fist free drill br 3, 50 choice drill in primary stroke NO FREE
2 x 125 @ 2:00- 50 swim free br 3, 75 kick/drill/kick by 25's in primary stroke NO FREE
1 x 200- drill/swim (from a dive) build to FAST in primary stroke NO FREE
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 (build)
100 IM swim FAST
50 kick FAST in primary stroke with boards
250 swim free- 100 cruise br 3, 50 br 5 (build), 100 swim @ mile pace
250 IM- 50 swim fly, 75 swim back, 75 swim breast, 50 kick free on back (build)
100 IM swim FAST
50 kick FAST in primary stroke with boards
250 swim free- as above (100 cruise, 50 br 5 build, 100 @ mile pace)
350 IM- 75 swim fly, 100 swim back, 100 swim breast, 75 kick free on back (desc 25's 1-3)
100 IM swim FAST
50 kick FAST in primary stroke with boards
250 swim free- as above (100 cruise, 50 br 5 build, 100 @ mile pace)
Check HR
Until 6 p.m.,
3 x 50 swim/kick by 25's in primary stroke @ :55, desc 1-3
1 x 75 swim free br 3/5/3 by 25's @ :55
1 x 25 kick all out FAST for time
:30 rest between sets, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for your March meets. Have a great day!
1:00 rest
3 x 100 @ 1:45- 50 fist free drill br 3, 50 choice drill in primary stroke NO FREE
2 x 125 @ 2:00- 50 swim free br 3, 75 kick/drill/kick by 25's in primary stroke NO FREE
1 x 200- drill/swim (from a dive) build to FAST in primary stroke NO FREE
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 (build)
100 IM swim FAST
50 kick FAST in primary stroke with boards
250 swim free- 100 cruise br 3, 50 br 5 (build), 100 swim @ mile pace
250 IM- 50 swim fly, 75 swim back, 75 swim breast, 50 kick free on back (build)
100 IM swim FAST
50 kick FAST in primary stroke with boards
250 swim free- as above (100 cruise, 50 br 5 build, 100 @ mile pace)
350 IM- 75 swim fly, 100 swim back, 100 swim breast, 75 kick free on back (desc 25's 1-3)
100 IM swim FAST
50 kick FAST in primary stroke with boards
250 swim free- as above (100 cruise, 50 br 5 build, 100 @ mile pace)
Check HR
Until 6 p.m.,
3 x 50 swim/kick by 25's in primary stroke @ :55, desc 1-3
1 x 75 swim free br 3/5/3 by 25's @ :55
1 x 25 kick all out FAST for time
:30 rest between sets, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for your March meets. Have a great day!
Tuesday, February 21, 2017
Wednesday Morning, February 22, 2017- Jr. Gold/Sr. Silver @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is 25 drill, 50 kick
1:00 rest
3 x 100 @ 1:45- 50 fist free drill br 3, 50 choice drill in primary stroke NO FREE
2 x 125 @ 2:00- 50 swim free br 3, 75 kick/drill/kick by 25's in primary stroke NO FREE
1 x 200- drill/swim (from a dive) build to FAST in primary stroke NO FREE
1:00 rest, check HR
3 sets of:
3 x 50 swim/kick by 25's in primary stroke @ :50, desc 1-3
1 x 75 swim free br 3/5/3 by 25's @ :55
1 x 25 kick all out FAST for time
:30 rest between sets, 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 (build)
100 IM swim FAST
50 kick FAST in primary stroke with boards
250 swim free- 100 cruise br 3, 50 br 5 (build), 100 swim @ mile pace
250 IM- 50 swim fly, 75 swim back, 75 swim breast, 50 kick free on back (build)
100 IM swim FAST
50 kick FAST in primary stroke with boards
250 swim free- as above (100 cruise, 50 br 5 build, 100 @ mile pace)
350 IM- 75 swim fly, 100 swim back, 100 swim breast, 75 kick free on back (desc 25's 1-3)
100 IM swim FAST
50 kick FAST in primary stroke with boards
250 swim free- as above (100 cruise, 50 br 5 build, 100 @ mile pace)
Check HR
Sr. Silver-
1 x 300 skull/drill/kick by 25's, then...
6 sets of:
4 x "out & back"s in primary stroke- swim out to 15 yards, flip & kick back to the wall @ :40 (even rounds @ :30)
BROKEN 100: 50 swim FAST in primary stroke, :10 rest, 50 kick FAST in primary stroke with boards
1:00 rest between rounds, check HR
100 easy drill before you get out. Do an excellent job in school today, get excited for your March meets. Have a great day!
1:00 rest
3 x 100 @ 1:45- 50 fist free drill br 3, 50 choice drill in primary stroke NO FREE
2 x 125 @ 2:00- 50 swim free br 3, 75 kick/drill/kick by 25's in primary stroke NO FREE
1 x 200- drill/swim (from a dive) build to FAST in primary stroke NO FREE
1:00 rest, check HR
3 sets of:
3 x 50 swim/kick by 25's in primary stroke @ :50, desc 1-3
1 x 75 swim free br 3/5/3 by 25's @ :55
1 x 25 kick all out FAST for time
:30 rest between sets, 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 (build)
100 IM swim FAST
50 kick FAST in primary stroke with boards
250 swim free- 100 cruise br 3, 50 br 5 (build), 100 swim @ mile pace
250 IM- 50 swim fly, 75 swim back, 75 swim breast, 50 kick free on back (build)
100 IM swim FAST
50 kick FAST in primary stroke with boards
250 swim free- as above (100 cruise, 50 br 5 build, 100 @ mile pace)
350 IM- 75 swim fly, 100 swim back, 100 swim breast, 75 kick free on back (desc 25's 1-3)
100 IM swim FAST
50 kick FAST in primary stroke with boards
250 swim free- as above (100 cruise, 50 br 5 build, 100 @ mile pace)
Check HR
Sr. Silver-
1 x 300 skull/drill/kick by 25's, then...
6 sets of:
4 x "out & back"s in primary stroke- swim out to 15 yards, flip & kick back to the wall @ :40 (even rounds @ :30)
BROKEN 100: 50 swim FAST in primary stroke, :10 rest, 50 kick FAST in primary stroke with boards
1:00 rest between rounds, check HR
100 easy drill before you get out. Do an excellent job in school today, get excited for your March meets. Have a great day!
Tuesday, February 21, 2017- PM Jr. Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is 25 drill, 50 kick
1:00 rest
4 x 25 ra2 la2 free drill @ :35
1 x 200- 25 kick on back (UDK), 25 choice drill in primary stroke @ 3:30
4 x 75 @ 1:25- 25 fly pull with free kick, 50 2 kicks 1 pull breast drill
6 x 25 @ :35- sit & spin back drill
:30 rest, check HR
16 x 50 in sets of 4, focus on explosive UDK's throughout:
1-2, swim IM order by 25's (fly/back, back/breast)
3-4, swim/kick free by 25's
odd rounds @ :55
2nd set of 4 @ :50
4th set of 4 @ :45
1:00 rest, check HR
6 sets of:
2 x 75 kick on back desc 1-2 to FAST, good UDK's
1 x 100* kick FAST for time with boards @ 1:40
No rest between sets.
*In even sets, the 100 kick is 2 x 50 kick FAST with boards @ :10 rest, all @ 2:30
If there is time...
3 x 300 swim free with shnorkels desc 1-3 to something juicy @ 5:00.
Do an excellent job with your HW tonight, and with drylands. Have a great day!
1:00 rest
4 x 25 ra2 la2 free drill @ :35
1 x 200- 25 kick on back (UDK), 25 choice drill in primary stroke @ 3:30
4 x 75 @ 1:25- 25 fly pull with free kick, 50 2 kicks 1 pull breast drill
6 x 25 @ :35- sit & spin back drill
:30 rest, check HR
16 x 50 in sets of 4, focus on explosive UDK's throughout:
1-2, swim IM order by 25's (fly/back, back/breast)
3-4, swim/kick free by 25's
odd rounds @ :55
2nd set of 4 @ :50
4th set of 4 @ :45
1:00 rest, check HR
6 sets of:
2 x 75 kick on back desc 1-2 to FAST, good UDK's
1 x 100* kick FAST for time with boards @ 1:40
No rest between sets.
*In even sets, the 100 kick is 2 x 50 kick FAST with boards @ :10 rest, all @ 2:30
If there is time...
3 x 300 swim free with shnorkels desc 1-3 to something juicy @ 5:00.
Do an excellent job with your HW tonight, and with drylands. Have a great day!
Monday, February 20, 2017
Tuesday, February 21, 2017- AM @ Claude Moore
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is 25 drill, 50 kick
1:00 rest
4 x 25 ra2 la2 free drill @ :35
1 x 200- 25 kick on back (UDK), 25 choice drill in primary stroke @ 3:15
4 x 75 @ 1:20- 25 fly pull with free kick, 50 2 kicks 1 pull breast drill
6 x 25 @ :35- sit & spin back drill
:30 rest, check HR
16 x 50 in sets of 4, focus on explosive UDK's throughout:
1-2, swim IM order by 25's (fly/back, back/breast)
3-4, swim/kick free by 25's
odd rounds @ :45
2nd set of 4 @ :40
4th set of 4 @ :35
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 (build)
100 IM swim FAST
50 kick FAST in primary stroke with boards
250 swim free- 100 cruise br 3, 50 br 5 (build), 100 swim @ mile pace
250 IM- 50 swim fly, 75 swim back, 75 swim breast, 50 kick free on back (build)
100 IM swim FAST
50 kick FAST in primary stroke with boards
250 swim free- as above (100 cruise, 50 br 5 build, 100 @ mile pace)
350 IM- 75 swim fly, 100 swim back, 100 swim breast, 75 kick free on back (desc 25's 1-3)
100 IM swim FAST
50 kick FAST in primary stroke with boards
250 swim free- as above (100 cruise, 50 br 5 build, 100 @ mile pace)
Check HR
Until 7:15 a.m.,
2 x 75 kick on back desc 1-2 @ 1:20 (UDK)
1 x 100 kick FAST for time @ 1:30 with boards (2 x 50 @ :10 rest in even rounds @ 2:30)
1:00 rest after every 3rd set
100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Have a great day!
1:00 rest
4 x 25 ra2 la2 free drill @ :35
1 x 200- 25 kick on back (UDK), 25 choice drill in primary stroke @ 3:15
4 x 75 @ 1:20- 25 fly pull with free kick, 50 2 kicks 1 pull breast drill
6 x 25 @ :35- sit & spin back drill
:30 rest, check HR
16 x 50 in sets of 4, focus on explosive UDK's throughout:
1-2, swim IM order by 25's (fly/back, back/breast)
3-4, swim/kick free by 25's
odd rounds @ :45
2nd set of 4 @ :40
4th set of 4 @ :35
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 (build)
100 IM swim FAST
50 kick FAST in primary stroke with boards
250 swim free- 100 cruise br 3, 50 br 5 (build), 100 swim @ mile pace
250 IM- 50 swim fly, 75 swim back, 75 swim breast, 50 kick free on back (build)
100 IM swim FAST
50 kick FAST in primary stroke with boards
250 swim free- as above (100 cruise, 50 br 5 build, 100 @ mile pace)
350 IM- 75 swim fly, 100 swim back, 100 swim breast, 75 kick free on back (desc 25's 1-3)
100 IM swim FAST
50 kick FAST in primary stroke with boards
250 swim free- as above (100 cruise, 50 br 5 build, 100 @ mile pace)
Check HR
Until 7:15 a.m.,
2 x 75 kick on back desc 1-2 @ 1:20 (UDK)
1 x 100 kick FAST for time @ 1:30 with boards (2 x 50 @ :10 rest in even rounds @ 2:30)
1:00 rest after every 3rd set
100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Have a great day!
Monday, February 20, 2017- PM Jr. Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
2 sets of:
2 x 125 @ 2:10- 50 catchup free drill, 75 drill/kick/drill by 25's in primary stroke
4 x 50 swim/kick by 25's in primary stroke NO FREE @ :55 (2nd set @ :50)
No rest between sets, check HR after 2nd set, then put fins on.
With fins:
12 x 25 as follows:
1&2- fly pull with free kick @ :35
#3- dolph kick on back @ :20, focus on UDK's
Check HR after #12, then take fins off.
150 drill/skulling by 25's, then...
24 x 100 in sets of 4 as follows:
1- 25 swim fly, 50 choice, 25 kick free on back
2- 25 swim fly, 25 choice, 50 kick breast/free by 25's with boards
3- 25 swim fly, 75 kick IM order on back by 25's
4- swim IM (will be kick FAST IM with boards in even rounds of 4)
1-8 @ 1:45
9-16 @ 1:40
17-24 @ 1:35 (go @ 1:40 if not making 1:35)
Check HR after every 4th 100
Finish up with...
Something (your choice) from a dive FAST
100 easy drill before you get out. Do a good job with your HW tonight & get excited for your March meet. Have a great day!
1:00 rest
2 sets of:
2 x 125 @ 2:10- 50 catchup free drill, 75 drill/kick/drill by 25's in primary stroke
4 x 50 swim/kick by 25's in primary stroke NO FREE @ :55 (2nd set @ :50)
No rest between sets, check HR after 2nd set, then put fins on.
With fins:
12 x 25 as follows:
1&2- fly pull with free kick @ :35
#3- dolph kick on back @ :20, focus on UDK's
Check HR after #12, then take fins off.
150 drill/skulling by 25's, then...
24 x 100 in sets of 4 as follows:
1- 25 swim fly, 50 choice, 25 kick free on back
2- 25 swim fly, 25 choice, 50 kick breast/free by 25's with boards
3- 25 swim fly, 75 kick IM order on back by 25's
4- swim IM (will be kick FAST IM with boards in even rounds of 4)
1-8 @ 1:45
9-16 @ 1:40
17-24 @ 1:35 (go @ 1:40 if not making 1:35)
Check HR after every 4th 100
Finish up with...
Something (your choice) from a dive FAST
100 easy drill before you get out. Do a good job with your HW tonight & get excited for your March meet. Have a great day!
Monday Morning, February 20, 2017- Sr. Silver/Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
2 sets of:
2 x 125 @ 2:10- 50 catchup free drill, 75 drill/kick/drill by 25's in primary stroke
4 x 50 swim/kick by 25's in primary stroke NO FREE @ :50 (2nd set @ :45)
No rest between sets, check HR after 2nd set, then put fins on.
With fins:
12 x 25 as follows:
1&2- fly pull with free kick @ :35
#3- dolph kick on back @ :20, focus on UDK's
Check HR after #12, then take fins off.
150 drill/skulling by 25's, then...
32 x 100 in sets of 4 as follows:
1- 25 swim fly, 50 choice, 25 kick free on back
2- 25 swim fly, 25 choice, 50 kick breast/free by 25's with boards
3- 25 swim fly, 75 kick IM order on back by 25's
4- swim IM (will be kick FAST in even rounds of 4)
1-8 @ 1:40
9-16 @ 1:35
17-24 @ 1:40
25-32 @ 1:30
Check HR after every 4th 100
Finish up with...
Something (your choice) from a dive FAST
Do an excellent job in school today and get excited for the March meets. Have a great day!
1:00 rest
2 sets of:
2 x 125 @ 2:10- 50 catchup free drill, 75 drill/kick/drill by 25's in primary stroke
4 x 50 swim/kick by 25's in primary stroke NO FREE @ :50 (2nd set @ :45)
No rest between sets, check HR after 2nd set, then put fins on.
With fins:
12 x 25 as follows:
1&2- fly pull with free kick @ :35
#3- dolph kick on back @ :20, focus on UDK's
Check HR after #12, then take fins off.
150 drill/skulling by 25's, then...
32 x 100 in sets of 4 as follows:
1- 25 swim fly, 50 choice, 25 kick free on back
2- 25 swim fly, 25 choice, 50 kick breast/free by 25's with boards
3- 25 swim fly, 75 kick IM order on back by 25's
4- swim IM (will be kick FAST in even rounds of 4)
1-8 @ 1:40
9-16 @ 1:35
17-24 @ 1:40
25-32 @ 1:30
Check HR after every 4th 100
Finish up with...
Something (your choice) from a dive FAST
Do an excellent job in school today and get excited for the March meets. Have a great day!
Sunday, February 19, 2017
Sunday, February 19, 2017- Combined Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
4 x 50 fist free drill br 3 @ 1:00
3 x 100 @ 1:45- 50 choice kick on back (UDK), 50 drill in primary stroke NO FREE
9 x 75 @ 1:20- 25 kick on back build (UDK), 25 swim free br 5, 25 swim in primary stroke NO FREE; descend these 1-3's
1 x 125 choice kick/skulling by 25's
1:00 rest, check HR
OUT & BACKS, with boards
4 x fly/free @ :45
4 x fly/free @ :35
4 x free/breast @ :45
4 x free/breast @ :35
1 x 100 easy choice kick @ 2:00
1 x 200 kick choice for time on back
1:00 rest, check HR
6 x 5 minute swims @ 6:00, desc 1-3's
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
1:00 rest
4 x 50 fist free drill br 3 @ 1:00
3 x 100 @ 1:45- 50 choice kick on back (UDK), 50 drill in primary stroke NO FREE
9 x 75 @ 1:20- 25 kick on back build (UDK), 25 swim free br 5, 25 swim in primary stroke NO FREE; descend these 1-3's
1 x 125 choice kick/skulling by 25's
1:00 rest, check HR
OUT & BACKS, with boards
4 x fly/free @ :45
4 x fly/free @ :35
4 x free/breast @ :45
4 x free/breast @ :35
1 x 100 easy choice kick @ 2:00
1 x 200 kick choice for time on back
1:00 rest, check HR
6 x 5 minute swims @ 6:00, desc 1-3's
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, February 18, 2017
Sunday Morning, February 19- Sr. Silver @ Ida Lee
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 choice kick on back
1:00 rest
3 x 75 @ 1:20- 25 choice free drill, 50 breast pull with free kick
3 x 75 @ 1:20- 25 kick on back, 50 choice fly drill
4 x 100 swim/kick on back by 50's @ 1:45, the swim is fly/breast by 25's, the kick is choice (focus on UDK)
1 x 400- 75 kick/drill/kick by 25's, then last 25 of each 100 is swim build to FAST, from a dive
1:00 rest, check HR
With buoys where noted:
3 sets of:
4 x 50 pull free with buoys br 3/7
4 x 50 swim/kick in primary stroke by 25's
1 x 250 swim free with shnorkel, get time, descend 1-3
50's in 1st set @ :55; in 2nd set @ :50; in 3rd set @ :45
1:00 rest between sets.
With boards, until 8:30 a.m.,
6 x 25 kick as follows:
odds- FAST choice @ :20
evens- 1/2 FAST dolphin kick, 1/2 easy choice @ :40
1 x 50 kick FAST for time @ 1:00 on back- ADD 1 x 50 IN EACH ROUND (focus on UDK's)
No rest between sets.
100 easy drill before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!
1:00 rest
3 x 75 @ 1:20- 25 choice free drill, 50 breast pull with free kick
3 x 75 @ 1:20- 25 kick on back, 50 choice fly drill
4 x 100 swim/kick on back by 50's @ 1:45, the swim is fly/breast by 25's, the kick is choice (focus on UDK)
1 x 400- 75 kick/drill/kick by 25's, then last 25 of each 100 is swim build to FAST, from a dive
1:00 rest, check HR
With buoys where noted:
3 sets of:
4 x 50 pull free with buoys br 3/7
4 x 50 swim/kick in primary stroke by 25's
1 x 250 swim free with shnorkel, get time, descend 1-3
50's in 1st set @ :55; in 2nd set @ :50; in 3rd set @ :45
1:00 rest between sets.
With boards, until 8:30 a.m.,
6 x 25 kick as follows:
odds- FAST choice @ :20
evens- 1/2 FAST dolphin kick, 1/2 easy choice @ :40
1 x 50 kick FAST for time @ 1:00 on back- ADD 1 x 50 IN EACH ROUND (focus on UDK's)
No rest between sets.
100 easy drill before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!
Saturday Morning, February 18, 2017- Combined Jr. Gold @ Claude Moore
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
6 x 25 @ :35- odds are catch-up free drill, evens are breast pull with free kick
2 sets of:
3 x 75 @ 1:20- 50 breast drill (2 dolph kicks 1 pull) with flip turns, 25 fly kick on side
1 x 125 @ 2:15- 75 swim breast/free/breast by 25's, 50 kick breast/choice by 25's with boards
No rest between sets, check HR after 2nd set.
3 sets of:
1 x 200 swim free br 3, 3rd 50- swim breaststroke @ 3:00 (3:10)
1 x 200 swim free br 3, 3rd 50 is kick breaststroke @ 3:00 (3:10)
1 x 300 swim breaststroke: 100 swim neg split (strong 2nd 50), 3rd 50 is drill, 4th 50 is all out FAST, @ 3:30
1 x 250 swim free br 3 (3rd 50 br 7) @ 3:00 (3:10- Lane 1 go a 200)
8 x 25 kick with boards (middle set on back)
odds- half breast FAST 1/2 choice @ :35
evens choice FAST @ :20
1:00 rest after 1st set, check HR
After 3rd set...
Check HR, then 1 x 100 easy choice drill
TEST SET-
3 x 350 IM @ 5:30, 75 swim of each stroke, then 50 kick free with boards, desc 1-3
If there is time, work on turns from mid-pool.
100 easy drill before you get out. Do an excellent job with your HW this weekend (and with drylands today), get excited for your March meet. Have a great day!
1:00 rest
6 x 25 @ :35- odds are catch-up free drill, evens are breast pull with free kick
2 sets of:
3 x 75 @ 1:20- 50 breast drill (2 dolph kicks 1 pull) with flip turns, 25 fly kick on side
1 x 125 @ 2:15- 75 swim breast/free/breast by 25's, 50 kick breast/choice by 25's with boards
No rest between sets, check HR after 2nd set.
3 sets of:
1 x 200 swim free br 3, 3rd 50- swim breaststroke @ 3:00 (3:10)
1 x 200 swim free br 3, 3rd 50 is kick breaststroke @ 3:00 (3:10)
1 x 300 swim breaststroke: 100 swim neg split (strong 2nd 50), 3rd 50 is drill, 4th 50 is all out FAST, @ 3:30
1 x 250 swim free br 3 (3rd 50 br 7) @ 3:00 (3:10- Lane 1 go a 200)
8 x 25 kick with boards (middle set on back)
odds- half breast FAST 1/2 choice @ :35
evens choice FAST @ :20
1:00 rest after 1st set, check HR
After 3rd set...
Check HR, then 1 x 100 easy choice drill
TEST SET-
3 x 350 IM @ 5:30, 75 swim of each stroke, then 50 kick free with boards, desc 1-3
If there is time, work on turns from mid-pool.
100 easy drill before you get out. Do an excellent job with your HW this weekend (and with drylands today), get excited for your March meet. Have a great day!
Thursday, February 16, 2017
Thursday, February 16, 2017- PM Jr. Gold @ Claude Moore
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 x 75 @ 1:25- 25 ra2 la2 free drill, 50 2 kicks 1 pull breaststroke drill
4 x 75 @ 1:25- 25 kick free head out, 50 choice drill in primary stroke NO FREE
9 x 50 @ :55 in sets of 3:
1&2- swim breaststroke/primary stroke (NO FREE) by 25's
#3- kick choice with boards, easy/FAST by 25's
1:00 rest, check HR
4 sets of:
4 x 100 kick @ 1:45- odds on back (UDK), #2 with boards (choice) make interval; #4 is IM, BROKEN 25/50/25 @ :10 rest
4 x 50 swim free with shnorkel @ :55 (:05 faster by round)
1:00 rest between sets, check HR
Until 6:00 p.m.,
1 x 100 swim free br 3 @ 1:15 (or, @ 1:20, or @ 1:30)
1 x 50 at 200 Goal Pace @ :55
1 x 50 swim faster than 200 GP
1 x 50 drill
1:00 rest between sets, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to workout. Have a great day!
1:00 rest
4 x 75 @ 1:25- 25 ra2 la2 free drill, 50 2 kicks 1 pull breaststroke drill
4 x 75 @ 1:25- 25 kick free head out, 50 choice drill in primary stroke NO FREE
9 x 50 @ :55 in sets of 3:
1&2- swim breaststroke/primary stroke (NO FREE) by 25's
#3- kick choice with boards, easy/FAST by 25's
1:00 rest, check HR
4 sets of:
4 x 100 kick @ 1:45- odds on back (UDK), #2 with boards (choice) make interval; #4 is IM, BROKEN 25/50/25 @ :10 rest
4 x 50 swim free with shnorkel @ :55 (:05 faster by round)
1:00 rest between sets, check HR
Until 6:00 p.m.,
1 x 100 swim free br 3 @ 1:15 (or, @ 1:20, or @ 1:30)
1 x 50 at 200 Goal Pace @ :55
1 x 50 swim faster than 200 GP
1 x 50 drill
1:00 rest between sets, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to workout. Have a great day!
Thursday, February 16, 2017
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 x 75 @ 1:20- 25 ra2 la2 free drill, 50 2 kicks 1 pull breaststroke drill
4 x 75 @ 1:20- 25 kick free head out, 50 choice drill in primary stroke NO FREE
9 x 50 @ :50 in sets of 3:
1&2- swim breaststroke/primary stroke (NO FREE) by 25's
#3- kick choice with boards, easy/FAST by 25's
1:00 rest, check HR
4 sets of:
4 x 100 kick @ 1:30- odds on back (UDK), #2 with boards (choice) make interval; #4 is IM, BROKEN 25/50/25 @ :10 rest
4 x 50 swim free with shnorkel @ :50 (:05 faster by round)
1:00 rest between sets, check HR
Until 7 :15 a.m.,
1 x 100 swim free br 3 @ 1:10
1 x 50 at 200 Goal Pace @ :50
1 x 50 swim faster than 200 GP
1 x 50 drill
1:00 rest between sets, check HR
100 easy drill before you get out. Do an excellent job in school today & thank your parents for getting you to workout. Have a great day!
1:00 rest
4 x 75 @ 1:20- 25 ra2 la2 free drill, 50 2 kicks 1 pull breaststroke drill
4 x 75 @ 1:20- 25 kick free head out, 50 choice drill in primary stroke NO FREE
9 x 50 @ :50 in sets of 3:
1&2- swim breaststroke/primary stroke (NO FREE) by 25's
#3- kick choice with boards, easy/FAST by 25's
1:00 rest, check HR
4 sets of:
4 x 100 kick @ 1:30- odds on back (UDK), #2 with boards (choice) make interval; #4 is IM, BROKEN 25/50/25 @ :10 rest
4 x 50 swim free with shnorkel @ :50 (:05 faster by round)
1:00 rest between sets, check HR
Until 7 :15 a.m.,
1 x 100 swim free br 3 @ 1:10
1 x 50 at 200 Goal Pace @ :50
1 x 50 swim faster than 200 GP
1 x 50 drill
1:00 rest between sets, check HR
100 easy drill before you get out. Do an excellent job in school today & thank your parents for getting you to workout. Have a great day!
Wednesday, February 15, 2017
Wednesday, February 15, 2017- PM Jr. Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is skulling, drill/drill by 25's
1:00 rest
4 x 100 @ 1:50- 50 catchup free drill, 50 choice drill in primary stroke (odd 100's) or 4th best stroke (even 100's)
18 x 25 kick with boards (middle 6 on back)-
odds are 1/2 FAST (choice) 1/2 easy (breaststroke kick) @ :45
evens are all FAST @ :20 your choice, but make the interval
12 x 50 as follows:
odds- swim/kick free by 25's
evens- swim 4th best stroke/primary stroke by 25's
1-4 @ :55
5-8 @ :50
9-12 @ :45
1:00 rest, check HR
LONG SWIM
One time through...
100 swim IM
100 kick IM on back
200 swim free or back- get time
100 swim IM
100 kick IM on back
300 swim free or back- 200 time plus one minute or faster
100 swim IM
100 kick IM on back
400 swim free or back- 300 time plus one minute or faster
100 swim IM
100 kick IM on back
500 swim free or back- 400 time plus one minute or faster
1:00 rest, check HR
If there is time, go 20 x 25 @ :40- the usual in sets of 4.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for your meet in March. Have a great day!
1:00 rest
4 x 100 @ 1:50- 50 catchup free drill, 50 choice drill in primary stroke (odd 100's) or 4th best stroke (even 100's)
18 x 25 kick with boards (middle 6 on back)-
odds are 1/2 FAST (choice) 1/2 easy (breaststroke kick) @ :45
evens are all FAST @ :20 your choice, but make the interval
12 x 50 as follows:
odds- swim/kick free by 25's
evens- swim 4th best stroke/primary stroke by 25's
1-4 @ :55
5-8 @ :50
9-12 @ :45
1:00 rest, check HR
LONG SWIM
One time through...
100 swim IM
100 kick IM on back
200 swim free or back- get time
100 swim IM
100 kick IM on back
300 swim free or back- 200 time plus one minute or faster
100 swim IM
100 kick IM on back
400 swim free or back- 300 time plus one minute or faster
100 swim IM
100 kick IM on back
500 swim free or back- 400 time plus one minute or faster
1:00 rest, check HR
If there is time, go 20 x 25 @ :40- the usual in sets of 4.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for your meet in March. Have a great day!
Tuesday, February 14, 2017
Wednesday Morning, February 15, 2017- Combined Jr. Gold/Sr. Silver @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is skulling, drill/drill by 25's
1:00 rest
6 x 100 @ 1:50- 50 catchup free drill, 50 choice drill in primary stroke (odd 100's) or 4th best stroke (even 100's)
18 x 25 kick with boards (middle 6 on back)-
odds are 1/2 FAST (choice) 1/2 easy (breaststroke kick) @ :45
evens are all FAST @ :20 your choice, but make the interval
12 x 50 as follows:
odds- swim/kick free by 25's
evens- swim 4th best stroke/primary stroke by 25's
1-4 @ :55
5-8 @ :50
9-12 @ :45
1:00 rest, check HR
LONG SWIM
One time through...
100 swim IM
100 kick IM on back
200 swim free or back- get time
100 swim IM
100 kick IM on back
300 swim free or back- 200 time plus one minute or faster
100 swim IM
100 kick IM on back
400 swim free or back- 300 time plus one minute or faster
100 swim IM
100 kick IM on back
500 swim free or back- 400 time plus one minute or faster
1:00 rest, check HR
With fins, finish up with...
3 sets of:
3 x 150 swim descend 1-3 @ 2:40- get time on #3
1 x 150 kick BROKEN- 3 x 50 kick FAST @ :10 rest- how close can you get to your time on 3rd 150?
100 easy drill before you get out. Do an excellent job in school today, get excited for your March meet. Have a great day!
1:00 rest
6 x 100 @ 1:50- 50 catchup free drill, 50 choice drill in primary stroke (odd 100's) or 4th best stroke (even 100's)
18 x 25 kick with boards (middle 6 on back)-
odds are 1/2 FAST (choice) 1/2 easy (breaststroke kick) @ :45
evens are all FAST @ :20 your choice, but make the interval
12 x 50 as follows:
odds- swim/kick free by 25's
evens- swim 4th best stroke/primary stroke by 25's
1-4 @ :55
5-8 @ :50
9-12 @ :45
1:00 rest, check HR
LONG SWIM
One time through...
100 swim IM
100 kick IM on back
200 swim free or back- get time
100 swim IM
100 kick IM on back
300 swim free or back- 200 time plus one minute or faster
100 swim IM
100 kick IM on back
400 swim free or back- 300 time plus one minute or faster
100 swim IM
100 kick IM on back
500 swim free or back- 400 time plus one minute or faster
1:00 rest, check HR
With fins, finish up with...
3 sets of:
3 x 150 swim descend 1-3 @ 2:40- get time on #3
1 x 150 kick BROKEN- 3 x 50 kick FAST @ :10 rest- how close can you get to your time on 3rd 150?
100 easy drill before you get out. Do an excellent job in school today, get excited for your March meet. Have a great day!
Tuesday, February 14, 2017- PM Jr. Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
6 x 25 @ :40- odds are ra2 la2 free drill, evens are fly pull with free kick
6 x 50 kick with boards @ 1:00- odds are fly/free, evens are breast/free by 25's
:30 rest, check HR & put fins on
With fins:
6 x 75 @ 1:25- 50 1/2 ra 1/2 la fly drill, 25 kick free on back with arms towards the ceiling (the longer you do your UDK's, the less you have to kick with your arms in the air)
Check HR & take fins off
4* sets of:
3 x 50 swim fly/free by 25's
1 x 50 swim/kick fly by 25's
1 x 100 swim freestyle br 3 @ 1:15 (@ 1:25 for Lane 1)
1:00 rest after 1st & 3rd set, check HR
*Odd rounds the 50's are @ :55; even rounds @ :50
Until 6:00 p.m.,
4 x 25 swim @ :40 (odds ) or :20 (evens
4 x 25 kick with boards; odds @ :40, evens @ :25
:20 extra rest
1 x 100 kick FAST for time on back, @ 2:00
No rest between sets.
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
6 x 25 @ :40- odds are ra2 la2 free drill, evens are fly pull with free kick
6 x 50 kick with boards @ 1:00- odds are fly/free, evens are breast/free by 25's
:30 rest, check HR & put fins on
With fins:
6 x 75 @ 1:25- 50 1/2 ra 1/2 la fly drill, 25 kick free on back with arms towards the ceiling (the longer you do your UDK's, the less you have to kick with your arms in the air)
Check HR & take fins off
4* sets of:
3 x 50 swim fly/free by 25's
1 x 50 swim/kick fly by 25's
1 x 100 swim freestyle br 3 @ 1:15 (@ 1:25 for Lane 1)
1:00 rest after 1st & 3rd set, check HR
*Odd rounds the 50's are @ :55; even rounds @ :50
Until 6:00 p.m.,
4 x 25 swim @ :40 (odds ) or :20 (evens
4 x 25 kick with boards; odds @ :40, evens @ :25
:20 extra rest
1 x 100 kick FAST for time on back, @ 2:00
No rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands. Have a great day!
Monday, February 13, 2017
Tuesday, February 14, 2017 @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
6 x 25 @ :35- odds are ra2 la2 free drill, evens are fly pull with free kick
6 x 50 kick with boards @ :55- odds are fly/free, evens are breast/free by 25's
:30 rest, check HR & put fins on
With fins:
6 x 75 @ 1:20- 50 1/2 ra 1/2 la fly drill, 25 kick free on back with arms towards the ceiling (the longer you do your UDK's, the less you have to kick with your arms in the air)
Check HR & take fins off
4* sets of:
3 x 50 swim fly/free by 25's
1 x 50 swim/kick fly by 25's
1 x 100 swim freestyle br 3 @ 1:00 (@ 1:10 for Lane 1)
1:00 rest after 1st & 3rd set, check HR
*Odd rounds the 50's are @ :50 (:55); 2nd round @ :45 (:50), 4th round @ :40 (:45)
LONG SWIM
One time through...
100 swim IM
100 kick IM on back
200 swim free or back- get time
100 swim IM
100 kick IM on back
300 swim free or back- 200 time plus one minute or faster
100 swim IM
100 kick IM on back
400 swim free or back- 300 time plus one minute or faster
100 swim IM
100 kick IM on back
500 swim free or back- 400 time plus one minute or faster
1:00 rest, check HR
Until 7:15 a.m.,
1 x 100 kick IM with boards @ 1:40
1 x 100 kick on back free/choice by 50's @ 1:40- 4 UDK's off each wall
BROKEN 100 KICK: 4 x 25 @ :10 rest, all @ 2:30 (50/2 x 25 in 2nd set; 25/50/25 in 3rd set; 2 x 25/50 in 4th set)
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
6 x 25 @ :35- odds are ra2 la2 free drill, evens are fly pull with free kick
6 x 50 kick with boards @ :55- odds are fly/free, evens are breast/free by 25's
:30 rest, check HR & put fins on
With fins:
6 x 75 @ 1:20- 50 1/2 ra 1/2 la fly drill, 25 kick free on back with arms towards the ceiling (the longer you do your UDK's, the less you have to kick with your arms in the air)
Check HR & take fins off
4* sets of:
3 x 50 swim fly/free by 25's
1 x 50 swim/kick fly by 25's
1 x 100 swim freestyle br 3 @ 1:00 (@ 1:10 for Lane 1)
1:00 rest after 1st & 3rd set, check HR
*Odd rounds the 50's are @ :50 (:55); 2nd round @ :45 (:50), 4th round @ :40 (:45)
LONG SWIM
One time through...
100 swim IM
100 kick IM on back
200 swim free or back- get time
100 swim IM
100 kick IM on back
300 swim free or back- 200 time plus one minute or faster
100 swim IM
100 kick IM on back
400 swim free or back- 300 time plus one minute or faster
100 swim IM
100 kick IM on back
500 swim free or back- 400 time plus one minute or faster
1:00 rest, check HR
Until 7:15 a.m.,
1 x 100 kick IM with boards @ 1:40
1 x 100 kick on back free/choice by 50's @ 1:40- 4 UDK's off each wall
BROKEN 100 KICK: 4 x 25 @ :10 rest, all @ 2:30 (50/2 x 25 in 2nd set; 25/50/25 in 3rd set; 2 x 25/50 in 4th set)
100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Have a great day!
Monday, February 13, 2017- PM Jr. Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
Congrats on all the big swims this weekend!
6 x 50 @ 1:00- 1st 25 is 3 kicks 1 pull fly, 2nd 25 is 1/2 ra 1/2 la back drill
:30 rest to review the 12 x 75...
12 x 75 in 3 sets of 4 as follows:
1 & 2- swim IM, desc 1-2 @ 1:25
#3- swim 50 free br 3/5 by 25's, last 25 swim in primary stroke build to FAST @ 1:15
#4- 25 swim in primary stroke, 50 kick choice/free by 25's @ 1:15
:30 rest after 1st set, check HR, then last two sets straight through
4 sets of:
1 x 100 kick with boards IM order by 25's @ 1:50
1 x 100 kick on back, 50 free, 50 choice- focus on 4 UDK's off each wall, @ 1:50
:20 extra rest
BROKEN 100 KICK with boards: 4 x 25 (2nd set go 50/2 x 25; 3rd set go 25/50/25; 4th set go 2 x 25/50) all @ :10 rest, @ 2:30
1 x 200 swim/kick by 100's in primary stroke, descend 1-4
1:00 rest between sets, check HR
With fins, finish up with...
24 x 25 in sets of 3 as follows:
1- 15 swim FAST/10 drill @ :40
2- all swim build to FAST @ :30
3- all kick FAST on back (UDK!) @ :20
Change strokes after every 6 x 25's
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for your March Meets. Have a great day!
1:00 rest
Congrats on all the big swims this weekend!
6 x 50 @ 1:00- 1st 25 is 3 kicks 1 pull fly, 2nd 25 is 1/2 ra 1/2 la back drill
:30 rest to review the 12 x 75...
12 x 75 in 3 sets of 4 as follows:
1 & 2- swim IM, desc 1-2 @ 1:25
#3- swim 50 free br 3/5 by 25's, last 25 swim in primary stroke build to FAST @ 1:15
#4- 25 swim in primary stroke, 50 kick choice/free by 25's @ 1:15
:30 rest after 1st set, check HR, then last two sets straight through
4 sets of:
1 x 100 kick with boards IM order by 25's @ 1:50
1 x 100 kick on back, 50 free, 50 choice- focus on 4 UDK's off each wall, @ 1:50
:20 extra rest
BROKEN 100 KICK with boards: 4 x 25 (2nd set go 50/2 x 25; 3rd set go 25/50/25; 4th set go 2 x 25/50) all @ :10 rest, @ 2:30
1 x 200 swim/kick by 100's in primary stroke, descend 1-4
1:00 rest between sets, check HR
With fins, finish up with...
24 x 25 in sets of 3 as follows:
1- 15 swim FAST/10 drill @ :40
2- all swim build to FAST @ :30
3- all kick FAST on back (UDK!) @ :20
Change strokes after every 6 x 25's
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for your March Meets. Have a great day!
Sunday, February 12, 2017
Monday Morning, February 13, 2017- Combined Sr. Silver/Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
Congrats on all the big swims this weekend!
With fins, 4 sets of:
2 x 25 drill @ :35
1 x 25 swim build to FAST @ :35
1 x 25 kick all out FAST on back @ :20
Change strokes after each round; check HR after last set, then take off fins
12 x 75 in 3 sets of 4 as follows:
1 & 2- swim IM, desc 1-2 @ 1:20
#3- swim 50 free br 3/5 by 25's, last 25 swim in primary stroke build to FAST @ 1:10
#4- 25 swim in primary stroke, 50 kick choice/free by 25's @ 1:10
:30 rest after 1st set, check HR, then last two sets straight through
4 sets of:
1 x 100 kick with boards IM order by 25's @ 1:40
1 x 100 kick on back, 50 free, 50 choice- focus on 4 UDK's off each wall, @ 1:40
BROKEN 100 KICK with boards: 4 x 25, 50/2 x 25, 25/50/25, 2 x 25/50- all @ :10 rest, @ 2:30
1 x 200 swim/kick by 100's in primary stroke, descend 1-4
1:00 rest between sets, check HR
With fins, finish up with...
24 x 25 in sets of 3 as follows:
1- 15/10 @ :40
2- all swim build to FAST @ :30
3- all kick FAST on back (UDK!) @ :20
Change strokes after every 6 x 25's
100 easy drill before you get out. Do an excellent job with school today and get excited for your March Meets. Have a great day!
1:00 rest
Congrats on all the big swims this weekend!
With fins, 4 sets of:
2 x 25 drill @ :35
1 x 25 swim build to FAST @ :35
1 x 25 kick all out FAST on back @ :20
Change strokes after each round; check HR after last set, then take off fins
12 x 75 in 3 sets of 4 as follows:
1 & 2- swim IM, desc 1-2 @ 1:20
#3- swim 50 free br 3/5 by 25's, last 25 swim in primary stroke build to FAST @ 1:10
#4- 25 swim in primary stroke, 50 kick choice/free by 25's @ 1:10
:30 rest after 1st set, check HR, then last two sets straight through
4 sets of:
1 x 100 kick with boards IM order by 25's @ 1:40
1 x 100 kick on back, 50 free, 50 choice- focus on 4 UDK's off each wall, @ 1:40
BROKEN 100 KICK with boards: 4 x 25, 50/2 x 25, 25/50/25, 2 x 25/50- all @ :10 rest, @ 2:30
1 x 200 swim/kick by 100's in primary stroke, descend 1-4
1:00 rest between sets, check HR
With fins, finish up with...
24 x 25 in sets of 3 as follows:
1- 15/10 @ :40
2- all swim build to FAST @ :30
3- all kick FAST on back (UDK!) @ :20
Change strokes after every 6 x 25's
100 easy drill before you get out. Do an excellent job with school today and get excited for your March Meets. Have a great day!
Sunday, February 12, 2017- Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 200 reverse
IM drill, 100 kick on back
1:00 rest
4 x 50 choice drill in 4th
best stroke NO FREE
6 x 75 @ 1:25, 25 kick free head out, 50
drill/swim in 4th best stroke, desc 1-3’s
3 x 200 @ :20 rest, 100 swim free br 3,
100 swim/kick on back by 25’s in 4th best stroke, desc 1-3
1:00 rest, check HR
9 x 50 pull free br 3, 3/5, and 3/7 by 3’s
@ :55
1 x 300 swim free with shnorkel @ 75%
effort @ 5:00
9 x 50 pull free- as above @ :50
1 x 300 swim free with shnorkel @ 85%
effort @ 5:00
9 x 50 pull free as above @ :45
1 x 300 swim free with shnorkel @ 95%
effort @ 5:00
9 x 50 pull free as above @ :40
Check HR
With
fins, finish up with…
18 x 25 as follows:
1-
½ FAST ½ drill @ :40
2-
All swim build to
FAST @ :40
3-
All kick FAST on back @ :20
Change stroke after each round of 6
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, February 11, 2017
Sunday Morning, February 12, 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
With fins:
4 x 25 @ :35, 2 dolphin kicks 1 pull breaststroke
6 x 50 @ 1:00- 25 kick on back (4 UDK's off the wall), 25 breast pull with free kick
4 x 75 @ 1:20, 25 kick free on back with arms straight up towards the ceiling, 50 kick choice on back- desc 1-2's
1:00 rest, check HR & take off fins.
6 x 25 kick with boards- odds are breaststroke, evens are choice- all @ :40, these are FAST
6 x 50 2 kick 1 pull breaststroke drill- look down at the bottom of the pool at the end of each stroke, @ 1:00
:30 rest, check HR
24 x 50 as follows:
1-4 swim breast/free by 25's @ :55 (:05 faster in each round)
5-8 pull free br 3/5 by 25's (can use shnorkel if you'd like) @ :55
1:00 rest, check HR
6 x 300 @ :20 rest as follows- check HR after each 300:
odds- kick choice on back, except middle 100 is kick IM with boards
evens- pull free br 3/5/7 by 50's, 2nd 150 faster than first
1:00 rest after #6
With fins, finish up with 18 x 25 as follows:
1- 1/2 swim FAST 1/2 drill @ :40
2- all swim build to FAST @ :40
3- all kick on back, UDK to halfway, @ :20
Change strokes after 6 x 25's
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
With fins:
4 x 25 @ :35, 2 dolphin kicks 1 pull breaststroke
6 x 50 @ 1:00- 25 kick on back (4 UDK's off the wall), 25 breast pull with free kick
4 x 75 @ 1:20, 25 kick free on back with arms straight up towards the ceiling, 50 kick choice on back- desc 1-2's
1:00 rest, check HR & take off fins.
6 x 25 kick with boards- odds are breaststroke, evens are choice- all @ :40, these are FAST
6 x 50 2 kick 1 pull breaststroke drill- look down at the bottom of the pool at the end of each stroke, @ 1:00
:30 rest, check HR
24 x 50 as follows:
1-4 swim breast/free by 25's @ :55 (:05 faster in each round)
5-8 pull free br 3/5 by 25's (can use shnorkel if you'd like) @ :55
1:00 rest, check HR
6 x 300 @ :20 rest as follows- check HR after each 300:
odds- kick choice on back, except middle 100 is kick IM with boards
evens- pull free br 3/5/7 by 50's, 2nd 150 faster than first
1:00 rest after #6
With fins, finish up with 18 x 25 as follows:
1- 1/2 swim FAST 1/2 drill @ :40
2- all swim build to FAST @ :40
3- all kick on back, UDK to halfway, @ :20
Change strokes after 6 x 25's
100 easy drill before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!
Thursday, February 9, 2017
Thursday, February 9, 2017- Combined Jr. Gold @ Claude Moore
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
4 x 50 @ 1:00- ra2 la2 free drill/2 kicks 1 pull breaststroke drill
8 x 25 @ :35, sit & spin backstroke drill, except #'s 3 & 5 & 7 are kick on back build to FAST
6 x 75 @ 1:25- 50 swim back/breast by 25's, then last 25 kick free with arms toward ceiling, desc 1-3's
:30 rest, check HR & get shnorkel
1 x 900 swim free (1st 600 with shnorkels) desc the 300's 1-3 to something juicy
:30 rest, check HR, then...
6 x 25 drill in primary stroke (NO FREE) @ :40
Until 6:00 p.m., finish up with...
4 x 50 swim at 200 Goal Pace @ 1:10
25 drill @ 1:10
1 x 75 swim faster than 200 Goal Pace
25 drill @ 1:00
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
1:00 rest
4 x 50 @ 1:00- ra2 la2 free drill/2 kicks 1 pull breaststroke drill
8 x 25 @ :35, sit & spin backstroke drill, except #'s 3 & 5 & 7 are kick on back build to FAST
6 x 75 @ 1:25- 50 swim back/breast by 25's, then last 25 kick free with arms toward ceiling, desc 1-3's
:30 rest, check HR & get shnorkel
1 x 900 swim free (1st 600 with shnorkels) desc the 300's 1-3 to something juicy
:30 rest, check HR, then...
6 x 25 drill in primary stroke (NO FREE) @ :40
Until 6:00 p.m., finish up with...
4 x 50 swim at 200 Goal Pace @ 1:10
25 drill @ 1:10
1 x 75 swim faster than 200 Goal Pace
25 drill @ 1:00
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
Thursday, February 9, 2017
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
4 x 50 @ 1:00- ra2 la2 free drill/2 kicks 1 pull breaststroke drill
8 x 25 @ :35, sit & spin backstroke drill, except #'s 3 & 5 & 7 are kick on back build to FAST
6 x 75 @ 1:20- 50 swim back/breast by 25's, then last 25 kick free with arms toward ceiling
:30 rest, check HR
6 x 25 choice drill in primary stroke @ :35, then...
6 sets of:
2 x 75 @ 1:20 (:05 faster by round) 50 kick on back, 25 swim in primary stroke NO FREE, desc 1-2
2 x 50 kick FAST @ :10 rest with boards, all @ 2:00
1:00 rest after 3rd & 6th sets, check HR
2 x 900 @ :20 rest swim free (#1 with shnorkels) desc the 300's 1-3 to something juicy
Check HR after each 900
Until 7:15 a.m., finish up with...
4 x 50 swim at 200 Goal Pace @ 1:00
25 drill @ 1:00
1 x 75 swim faster than 200 Goal Pace
25 drill
100 easy drill before you get out. Do an excellent job in school today. get excited to race this weekend. Have a great day!
1:00 rest
4 x 50 @ 1:00- ra2 la2 free drill/2 kicks 1 pull breaststroke drill
8 x 25 @ :35, sit & spin backstroke drill, except #'s 3 & 5 & 7 are kick on back build to FAST
6 x 75 @ 1:20- 50 swim back/breast by 25's, then last 25 kick free with arms toward ceiling
:30 rest, check HR
6 x 25 choice drill in primary stroke @ :35, then...
6 sets of:
2 x 75 @ 1:20 (:05 faster by round) 50 kick on back, 25 swim in primary stroke NO FREE, desc 1-2
2 x 50 kick FAST @ :10 rest with boards, all @ 2:00
1:00 rest after 3rd & 6th sets, check HR
2 x 900 @ :20 rest swim free (#1 with shnorkels) desc the 300's 1-3 to something juicy
Check HR after each 900
Until 7:15 a.m., finish up with...
4 x 50 swim at 200 Goal Pace @ 1:00
25 drill @ 1:00
1 x 75 swim faster than 200 Goal Pace
25 drill
100 easy drill before you get out. Do an excellent job in school today. get excited to race this weekend. Have a great day!
Wednesday, February 8, 2017
Wednesday, February 8, 2017- PM Jr. Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
3 sets of:
1 x 150 @ 3:00- 50 ra2 la2 free drill, then 100 drill/swim by 25's in primary stroke
1 x 150 swim/kick by 25's in primary stroke, desc the 50's 1-3 to something juicy, @ 3:00
1:00 rest after 3rd set, check HR
LONG SWIM-
4 times through:
250 swim- 150 IM (50's of fly, back, breast) then 100 swim free br 3 @ mile pace
150 kick IM order by 50's with boards- except middle 50 on back (free)
50- swim FAST in primary stroke, target 200 Goal Pace
1:00 rest after 4th set, check HR
1:00 rest
3 sets of:
1 x 150 @ 3:00- 50 ra2 la2 free drill, then 100 drill/swim by 25's in primary stroke
1 x 150 swim/kick by 25's in primary stroke, desc the 50's 1-3 to something juicy, @ 3:00
1:00 rest after 3rd set, check HR
LONG SWIM-
4 times through:
250 swim- 150 IM (50's of fly, back, breast) then 100 swim free br 3 @ mile pace
150 kick IM order by 50's with boards- except middle 50 on back (free)
50- swim FAST in primary stroke, target 200 Goal Pace
1:00 rest after 4th set, check HR
3 sets of:
2 x 75 @ 1:20, 50 kick on back, 25 swim free desc 1-2
2 x 50 kick with boards @ :10 rest, get time
:30 rest between sets, check HR
If there is time, work on starts.
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!
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, February 7, 2017
Wednesday Morning, February 8, 2017- Jr. Gold & Sr. Silver @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
3 sets of:
1 x 150 @ 3:00- 50 ra2 la2 free drill, then 100 drill/swim by 25's in primary stroke
1 x 150 swim/kick by 25's in primary stroke, desc the 50's 1-3 to what you can, @ 3:00
1 x 150 kick @ 3:00- 1st & 3rd 50's kick with boards, 2nd 50 kick on back (2nd round, go 1st & 3rd kick on back, middle 50 kick with boards; 3rd set- all kick with boards, get time)
1:00 rest after 3rd set, check HR
3 sets of:
2 x 75 @ 1:20, 50 kick on back, 25 swim free desc 1-2
2 x 50 kick with boards @ :10 rest, get time
:30 rest between sets, check HR
Jr. Gold
LONG SWIM-
4 times through:
250 swim- 150 IM (50's of fly, back, breast) then 100 swim free br 3 @ mile pace
150 kick IM order by 50's with boards- middle 50 on back (free)
50- swim FAST in primary stroke, target 200 Goal Pace
1:00 rest after 4th set, check HR
Sr. Silver, until 7 a.m.:
4 x 1/2 pool sprints @ :30
1* x 50 swim from a dive, target 1st 50 split of 100 Goal Time, @ 1:10
100 easy drill/skulling by 25's
*add 1 x 50 from a dive in each round, up to 4 x 50's, then back down.
At 7:00 a.m., work on starts.
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:
1 x 150 @ 3:00- 50 ra2 la2 free drill, then 100 drill/swim by 25's in primary stroke
1 x 150 swim/kick by 25's in primary stroke, desc the 50's 1-3 to what you can, @ 3:00
1 x 150 kick @ 3:00- 1st & 3rd 50's kick with boards, 2nd 50 kick on back (2nd round, go 1st & 3rd kick on back, middle 50 kick with boards; 3rd set- all kick with boards, get time)
1:00 rest after 3rd set, check HR
3 sets of:
2 x 75 @ 1:20, 50 kick on back, 25 swim free desc 1-2
2 x 50 kick with boards @ :10 rest, get time
:30 rest between sets, check HR
Jr. Gold
LONG SWIM-
4 times through:
250 swim- 150 IM (50's of fly, back, breast) then 100 swim free br 3 @ mile pace
150 kick IM order by 50's with boards- middle 50 on back (free)
50- swim FAST in primary stroke, target 200 Goal Pace
1:00 rest after 4th set, check HR
Sr. Silver, until 7 a.m.:
4 x 1/2 pool sprints @ :30
1* x 50 swim from a dive, target 1st 50 split of 100 Goal Time, @ 1:10
100 easy drill/skulling by 25's
*add 1 x 50 from a dive in each round, up to 4 x 50's, then back down.
At 7:00 a.m., work on starts.
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, February 7, 2017- PM Jr. Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
6 x 25 @ :35, 1/2 ra 1/2 la fly
3 x 100 @ 1:45, 25 swim fly build, 25 dolph kick on back
12 x 25 as follows:
1- choice fly drill @ :35
2- fly swim FAST @ :35
3- dolph kick on back @ :25
:30 rest, check HR
12 x 100 @ 1:30 (1:40 for Lane 1, 1:45 if needed)
1- 25 swim fly, 75 swim back
2- 25 swim primary stroke, 75 swim free br 3/5/7 by 25's
3- swim IM, should be at least 90% effort
1:00 rest, check HR
Until 6:00 p.m.,
6 x 75 kick @ 1:25- odd rounds IM order by 25's on back, even rounds are choice with boards (Lane 1 can go @ 1:30 or 1:35)
1 x 100 kick FAST for time (odd rounds IM with boards, even rounds choice on back) @ 2:00
No rest between sets, check HR after each 100.
100 easy drill before you get out. Do an excellent job with your HW, and with drylands tonight. Have a great day!
1:00 rest
6 x 25 @ :35, 1/2 ra 1/2 la fly
3 x 100 @ 1:45, 25 swim fly build, 25 dolph kick on back
12 x 25 as follows:
1- choice fly drill @ :35
2- fly swim FAST @ :35
3- dolph kick on back @ :25
:30 rest, check HR
12 x 100 @ 1:30 (1:40 for Lane 1, 1:45 if needed)
1- 25 swim fly, 75 swim back
2- 25 swim primary stroke, 75 swim free br 3/5/7 by 25's
3- swim IM, should be at least 90% effort
1:00 rest, check HR
Until 6:00 p.m.,
6 x 75 kick @ 1:25- odd rounds IM order by 25's on back, even rounds are choice with boards (Lane 1 can go @ 1:30 or 1:35)
1 x 100 kick FAST for time (odd rounds IM with boards, even rounds choice on back) @ 2:00
No rest between sets, check HR after each 100.
100 easy drill before you get out. Do an excellent job with your HW, and with drylands tonight. Have a great day!
Tuesday Morning, February 7, 2017
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
6 x 25 @ :35, 1/2 ra 1/2 la fly
3 x 100 @ 1:45, 25 swim fly build, 25 dolph kick on back
12 x 25 as follows:
1- choice fly drill @ :35
2- fly swim FAST @ :35
3- dolph kick on back @ :20
:30 rest, check HR
8 x 100 @ 1:30 (1:40)
odds 25 swim fly, 75 swim back
evens 25 swim primary stroke, 75 swim free br 3/5/7 by 25's
1:00 rest, check HR
LONG SWIM-
5 times through:
250 swim- 150 IM (50's of fly, back, breast) then 100 swim free br 3 @ mile pace
150 kick IM order by 50's with boards- middle 50 on back (free)
50- swim FAST in primary stroke, target 200 Goal Pace
Until 7:15 a.m.,
6 x 75 kick @ 1:20- odds IM order by 25's, evens are choice
1 x 100 kick FAST for time (odd rounds IM with boards, even rounds choice on back) @ 2:00
100 easy drill before you get out. Do an excellent job with school today, and with drylands tonight. Have a great day!
1:00 rest
6 x 25 @ :35, 1/2 ra 1/2 la fly
3 x 100 @ 1:45, 25 swim fly build, 25 dolph kick on back
12 x 25 as follows:
1- choice fly drill @ :35
2- fly swim FAST @ :35
3- dolph kick on back @ :20
:30 rest, check HR
8 x 100 @ 1:30 (1:40)
odds 25 swim fly, 75 swim back
evens 25 swim primary stroke, 75 swim free br 3/5/7 by 25's
1:00 rest, check HR
LONG SWIM-
5 times through:
250 swim- 150 IM (50's of fly, back, breast) then 100 swim free br 3 @ mile pace
150 kick IM order by 50's with boards- middle 50 on back (free)
50- swim FAST in primary stroke, target 200 Goal Pace
Until 7:15 a.m.,
6 x 75 kick @ 1:20- odds IM order by 25's, evens are choice
1 x 100 kick FAST for time (odd rounds IM with boards, even rounds choice on back) @ 2:00
100 easy drill before you get out. Do an excellent job with school today, and with drylands tonight. Have a great day!
Monday, February 6, 2017
Monday, February 6, 2017- PM Jr. Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
18 x 50 in sets of 6:
1-6 @ 1:00- drill/kick by 25's, except #'s 3 & 6 are all kick on back (UDK)
7-12, swim/kick by 25's @ :55, desc 1-3 (free) and 4-6 (primary stroke)
13-18, all kick desc 1-3 on back (UDK) @ :55, and with boards for 4-6, who can make them @ :50?
1 x 600 pull with shnorkel, desc the 200's 1-3 to something juicy
1:00 rest, check HR
With fins, 6 sets of:
4 x 25 @ :40 (the usual)
:20 extra rest
1 x 50 swim all out FAST for time @ 1:00
1 x 50 LB/swim by 25's FAST @ 1:00- how close can you come to your time on the first 50?
Odd rounds free, even rounds primary stroke, NO FREE
Take off fins after 6th set, 1 x 200 drill/skull by 25's
After 6th set, go 100 easy drill, then work on starts if there is time. Do an excellent job with your HW tonight, get excited to race this weekend. Have a great day!
1:00 rest
18 x 50 in sets of 6:
1-6 @ 1:00- drill/kick by 25's, except #'s 3 & 6 are all kick on back (UDK)
7-12, swim/kick by 25's @ :55, desc 1-3 (free) and 4-6 (primary stroke)
13-18, all kick desc 1-3 on back (UDK) @ :55, and with boards for 4-6, who can make them @ :50?
1 x 600 pull with shnorkel, desc the 200's 1-3 to something juicy
1:00 rest, check HR
With fins, 6 sets of:
4 x 25 @ :40 (the usual)
:20 extra rest
1 x 50 swim all out FAST for time @ 1:00
1 x 50 LB/swim by 25's FAST @ 1:00- how close can you come to your time on the first 50?
Odd rounds free, even rounds primary stroke, NO FREE
Take off fins after 6th set, 1 x 200 drill/skull by 25's
After 6th set, go 100 easy drill, then work on starts if there is time. Do an excellent job with your HW tonight, get excited to race this weekend. Have a great day!
Sunday, February 5, 2017
Monday Morning, February 6, 2017- Combined Jr. Gold/Sr. Silver @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
18 x 50 in sets of 6:
1-6 @ 1:00- drill/kick by 25's, except #'s 3 & 6 are all kick on back (UDK)
7-12, swim/kick by 25's @ :55, desc 1-3 (free) and 4-6 (primary stroke)
13-18, all kick desc 1-3 on back (UDK) @ :55, and with boards for 4-6, who can make them @ :50?
1 x 600 pull with shnorkel, desc the 200's 1-3 to something juicy
:30 rest, check HR, then...
1 x 200 easy kick/skulling by 25's
1:00 rest, check HR again
With fins, 6 sets of:
4 x 25 @ :40 (the usual)
:20 extra rest
1 x 50 swim all out FAST for time @ 1:00
1 x 50 LB/swim by 25's FAST @ 1:00- how close can you come to your time on the first 50?
Odd rounds free, even rounds primary stroke
Take off fins after 6th set, 1 x 200 drill/skull by 25's
Until 7:00 a.m.:
4 x "out & backs" kick with boards, different by round, @ :40
:20 extra rest
1* x 50 kick FAST for time on back (with boards on the way back down) @ 1:00
*add 1 x 50 kick each round up to 3 (2 rounds @ 3), then back down to 1
No rest between sets
At 7 a.m., go 100 easy drill, then work on starts until 7:15 a.m. Do an excellent job in school today, get excited to race this weekend. Have a great day!
1:00 rest
18 x 50 in sets of 6:
1-6 @ 1:00- drill/kick by 25's, except #'s 3 & 6 are all kick on back (UDK)
7-12, swim/kick by 25's @ :55, desc 1-3 (free) and 4-6 (primary stroke)
13-18, all kick desc 1-3 on back (UDK) @ :55, and with boards for 4-6, who can make them @ :50?
1 x 600 pull with shnorkel, desc the 200's 1-3 to something juicy
:30 rest, check HR, then...
1 x 200 easy kick/skulling by 25's
1:00 rest, check HR again
With fins, 6 sets of:
4 x 25 @ :40 (the usual)
:20 extra rest
1 x 50 swim all out FAST for time @ 1:00
1 x 50 LB/swim by 25's FAST @ 1:00- how close can you come to your time on the first 50?
Odd rounds free, even rounds primary stroke
Take off fins after 6th set, 1 x 200 drill/skull by 25's
Until 7:00 a.m.:
4 x "out & backs" kick with boards, different by round, @ :40
:20 extra rest
1* x 50 kick FAST for time on back (with boards on the way back down) @ 1:00
*add 1 x 50 kick each round up to 3 (2 rounds @ 3), then back down to 1
No rest between sets
At 7 a.m., go 100 easy drill, then work on starts until 7:15 a.m. Do an excellent job in school today, get excited to race this weekend. Have a great day!
Sunday, February 5, 2017- Combined Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is swim/kick by 25's
1:00 rest
3 sets of:
2 x 75 @ 1:20- 50 fist free drill br 3, 25 breast kick on back (build)
1 x 100 kick on back, except 3rd 25 is swim in primary stroke (NO FREE) @ 1:40
2* x 25 kick FAST with boards, odds @ :40, evens @ :20
1 x 250 swim free br 3, except 4th 50 is br 5- get time, desc 1-3 (Lane 1 go 200)
Check HR after each set
*Add 2 x 25 kick in each round (Lane 1 go even 25's @ :25)
3 x 550 swim free br 3 @ :30 rest, desc 1-3 to all out FAST, subtract 1:00 to get your time for 1650
Check your HR after each 550
With fins, finish up with...
24 x 25 @ :40- the usual in sets of 4 (change strokes after every 4 x 25, start with 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!
1:00 rest
3 sets of:
2 x 75 @ 1:20- 50 fist free drill br 3, 25 breast kick on back (build)
1 x 100 kick on back, except 3rd 25 is swim in primary stroke (NO FREE) @ 1:40
2* x 25 kick FAST with boards, odds @ :40, evens @ :20
1 x 250 swim free br 3, except 4th 50 is br 5- get time, desc 1-3 (Lane 1 go 200)
Check HR after each set
*Add 2 x 25 kick in each round (Lane 1 go even 25's @ :25)
3 x 550 swim free br 3 @ :30 rest, desc 1-3 to all out FAST, subtract 1:00 to get your time for 1650
Check your HR after each 550
With fins, finish up with...
24 x 25 @ :40- the usual in sets of 4 (change strokes after every 4 x 25, start with 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, February 4, 2017
Sunday Morning, February 5, 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
3 sets of:
2 x 50 @ 1:00- 25 ra2 la2 free drill, 25 fly kick on side- face the wall with the clock
1 x 125- 50 swim free br 3/7 by 25's, 75 drill/swim/drill by 25's in primary stroke, NO FREE
5 x 25 @ :35- odds are 2 kicks 1 pull breaststroke drill, evens are kick breaststroke on back FAST
Check HR after the 5 x 25, then...
AFTER FIRST SET: 6 x 50 swim/kick breaststroke, descend 1-3's @ 1:00
After SECOND SET: 2 x 200 @ 3:45, 75 swim back, 75 swim breast, 50 kick free with boards, desc 1-2
After THIRD set: 6 x 75 swim back/breast/free by 25's @ 1:20, descend 1-2's
1:00 rest after each set to check HR
With boards, 6 sets of:
1 x 100 kick IM order by 25's @ 1:45- strong, at least 85% effort
1 x 100 kick free/NO FREE by 50's, second half of each 50 is all out FAST, @ 1:45
1* x 50 kick FAST on back @ :50, focus on UDK
*In even rounds, go 2 x 50's kick FAST on back
1:00 rest after even rounds, check HR
If there is time, until 8:30 finish up with...
With fins:
3 x 25 @ :40 fly drill (fly pull with free kick or 1/2 ra fly 1/2 la fly drill)
3 x 25 @ :40 swim fly- 1) 15yards FAST 10 yards drill; 2) swim build to FAST; 3) all FAST
1 x 50 swim/kick fly @ :40- you'll have to hustle to make this interval
No rest between sets
At 8:30, check HR & go 100 easy drill. 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
3 sets of:
2 x 50 @ 1:00- 25 ra2 la2 free drill, 25 fly kick on side- face the wall with the clock
1 x 125- 50 swim free br 3/7 by 25's, 75 drill/swim/drill by 25's in primary stroke, NO FREE
5 x 25 @ :35- odds are 2 kicks 1 pull breaststroke drill, evens are kick breaststroke on back FAST
Check HR after the 5 x 25, then...
AFTER FIRST SET: 6 x 50 swim/kick breaststroke, descend 1-3's @ 1:00
After SECOND SET: 2 x 200 @ 3:45, 75 swim back, 75 swim breast, 50 kick free with boards, desc 1-2
After THIRD set: 6 x 75 swim back/breast/free by 25's @ 1:20, descend 1-2's
1:00 rest after each set to check HR
With boards, 6 sets of:
1 x 100 kick IM order by 25's @ 1:45- strong, at least 85% effort
1 x 100 kick free/NO FREE by 50's, second half of each 50 is all out FAST, @ 1:45
1* x 50 kick FAST on back @ :50, focus on UDK
*In even rounds, go 2 x 50's kick FAST on back
1:00 rest after even rounds, check HR
If there is time, until 8:30 finish up with...
With fins:
3 x 25 @ :40 fly drill (fly pull with free kick or 1/2 ra fly 1/2 la fly drill)
3 x 25 @ :40 swim fly- 1) 15yards FAST 10 yards drill; 2) swim build to FAST; 3) all FAST
1 x 50 swim/kick fly @ :40- you'll have to hustle to make this interval
No rest between sets
At 8:30, check HR & go 100 easy drill. 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, February 4, 2017- Combined Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 x 75 @ 1:15- 50 fist free drill br 3, 25 dolphin kick on side
2 x 125 @ 2:15- 75 drill/swim/drill by 25's in 4th best stroke, last 50 kick breast/choice by 25's with boards, desc 1-2
6 x 100 @ 1:35 (1:45), 50 swim free br 5, 50 in 4th best stroke (odd 100's 2nd 50 is swim, even 100's 2nd 50 is kick on back- focus on UDK)
1:00 rest, check HR
3 sets of:
3 x 100 swim free br 3/5 by 50's
3 x 100 swim/kick as follows:
#1- 25 dolphin kick on back, 75 swim free br 3/5/3 by 25's
#2- 25 swim free br 3, 25 kick free on back, 50 swim free br 5/3 by 25's
#3- 50 swim free br 3/5, 25 breast kick on back, 25 swim free br 3
1:00 rest, check HR after each set
All @ :10 rest, re-group after #4 for Test Set
1 x 400 kick- odd 100's with boards (IM), even 100's choice on back
1 x 400 kick- odd 100's IM kick on back, even 100's kick primary stroke with boards
1 x 400 kick- easy/FAST by 25's, odd 100's with boards (choice), even 100's free kick on back
1 x 400 kick on back- 75 IM order by 25's, last 25 of each 100 is from a dive (free) FAST
TEST SET:
1 x 400 kick FAST for time with boards- all freestyle kick
Check HR
Until 10 a.m., work on starts.
Do an excellent job with your HW this weekend- and with drylands. Remind your parents about coffee during drylands (at Harris Teeter). Have a great day!
1:00 rest
4 x 75 @ 1:15- 50 fist free drill br 3, 25 dolphin kick on side
2 x 125 @ 2:15- 75 drill/swim/drill by 25's in 4th best stroke, last 50 kick breast/choice by 25's with boards, desc 1-2
6 x 100 @ 1:35 (1:45), 50 swim free br 5, 50 in 4th best stroke (odd 100's 2nd 50 is swim, even 100's 2nd 50 is kick on back- focus on UDK)
1:00 rest, check HR
3 sets of:
3 x 100 swim free br 3/5 by 50's
3 x 100 swim/kick as follows:
#1- 25 dolphin kick on back, 75 swim free br 3/5/3 by 25's
#2- 25 swim free br 3, 25 kick free on back, 50 swim free br 5/3 by 25's
#3- 50 swim free br 3/5, 25 breast kick on back, 25 swim free br 3
1:00 rest, check HR after each set
All @ :10 rest, re-group after #4 for Test Set
1 x 400 kick- odd 100's with boards (IM), even 100's choice on back
1 x 400 kick- odd 100's IM kick on back, even 100's kick primary stroke with boards
1 x 400 kick- easy/FAST by 25's, odd 100's with boards (choice), even 100's free kick on back
1 x 400 kick on back- 75 IM order by 25's, last 25 of each 100 is from a dive (free) FAST
TEST SET:
1 x 400 kick FAST for time with boards- all freestyle kick
Check HR
Until 10 a.m., work on starts.
Do an excellent job with your HW this weekend- and with drylands. Remind your parents about coffee during drylands (at Harris Teeter). Have a great day!
Thursday, February 2, 2017
Thursday, February 2, 2017- PM Junior Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
2 x 75 kick on back desc 1-2 @ 1:25, focus on UDK past flags
6 x 25 kick with boards, odds @ :40 (FAST breast/choice by 12.5's), evens @ :25
2 x 75 kick on back desc 1-2 @ 1:20, focus on UDK's to halfway
6 x 25 kick with boards, odds @ :40 (FAST dolphin kick/breast kick by 12.5's), evens @ :25
2 x 75 kick on back @ 1:10, desc 1-2 if you can, 4 UDK's off each wall
8 x 25 kick with boards, odds all FAST @ :40, evens choice @ :30
1:00 rest, check HR
4 x 200 swim back/breast by 100's, 1-2 @ 3:15, 3-4 @ 3:40 desc 1-2 (Lane 1 @ 3:30 & 3:50)
1:00 rest, check HR
6 x 50 @ 1:00 in primary stroke, 1-3 all drill, 4-6 drill/swim dps by 25's
1:00 rest, check HR
6 sets of:
1 x 100 swim free br 3 @ 1:20 (1:30 for Lane 1)
1 x 50 swim in primary stroke at 200 Goal Pace @ :55 (1:00 for Lane 1)
1 x 50 swim in primary stroke faster than GP
Check HR, then 1 x 50 drill
1:00 rest between sets; go 4 rounds in primary stroke, last 2 rounds can be free
If there is time, work on starts before you go.
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for your March meets. Have a great day!
1:00 rest
2 x 75 kick on back desc 1-2 @ 1:25, focus on UDK past flags
6 x 25 kick with boards, odds @ :40 (FAST breast/choice by 12.5's), evens @ :25
2 x 75 kick on back desc 1-2 @ 1:20, focus on UDK's to halfway
6 x 25 kick with boards, odds @ :40 (FAST dolphin kick/breast kick by 12.5's), evens @ :25
2 x 75 kick on back @ 1:10, desc 1-2 if you can, 4 UDK's off each wall
8 x 25 kick with boards, odds all FAST @ :40, evens choice @ :30
1:00 rest, check HR
4 x 200 swim back/breast by 100's, 1-2 @ 3:15, 3-4 @ 3:40 desc 1-2 (Lane 1 @ 3:30 & 3:50)
1:00 rest, check HR
6 x 50 @ 1:00 in primary stroke, 1-3 all drill, 4-6 drill/swim dps by 25's
1:00 rest, check HR
6 sets of:
1 x 100 swim free br 3 @ 1:20 (1:30 for Lane 1)
1 x 50 swim in primary stroke at 200 Goal Pace @ :55 (1:00 for Lane 1)
1 x 50 swim in primary stroke faster than GP
Check HR, then 1 x 50 drill
1:00 rest between sets; go 4 rounds in primary stroke, last 2 rounds can be free
If there is time, work on starts before you go.
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for your March meets. Have a great day!
Wednesday, February 1, 2017
Thursday, February 2, 2017
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
2 x 75 kick on back desc 1-2 @ 1:20, focus on UDK past flags
6 x 25 kick with boards, odds @ :35 (FAST breast/choice by 12.5's), evens @ :20
2 x 75 kick on back desc 1-2 @ 1:15, focus on UDK's to halfway
6 x 25 kick with boards, odds @ :35 (FAST dolphin kick/breast kick by 12.5's), evens @ :20
2 x 75 kick on back @ 1:10, desc 1-2 if you can, 4 UDK's off each wall
8 x 25 kick with boards, odds all FAST @ :35, evens choice @ :25
1:00 rest, check HR
6 x 200 swim back/breast by 100's, 1-3 @ 2:50 (3:00); 4-6 desc @ 3:20
1:00 rest, check HR
8 x 50 @ 1:00 in primary stroke, 1-3 all drill, #4 is swim dps (x2)
1:00 rest, check HR
12 sets of:
1 x 100 swim free br 3 @ 1:10
1 x 50 swim in primary stroke at 200 Goal Pace @ :50
1 x 50 swim in primary stroke faster than GP
Check HR, then 1 x 50 drill
1:00 rest between sets.
If there is time, work on starts before you go.
100 easy drill before you get out. Do an excellent job in school today, get excited for your March meets. Have a great day!
1:00 rest
2 x 75 kick on back desc 1-2 @ 1:20, focus on UDK past flags
6 x 25 kick with boards, odds @ :35 (FAST breast/choice by 12.5's), evens @ :20
2 x 75 kick on back desc 1-2 @ 1:15, focus on UDK's to halfway
6 x 25 kick with boards, odds @ :35 (FAST dolphin kick/breast kick by 12.5's), evens @ :20
2 x 75 kick on back @ 1:10, desc 1-2 if you can, 4 UDK's off each wall
8 x 25 kick with boards, odds all FAST @ :35, evens choice @ :25
1:00 rest, check HR
6 x 200 swim back/breast by 100's, 1-3 @ 2:50 (3:00); 4-6 desc @ 3:20
1:00 rest, check HR
8 x 50 @ 1:00 in primary stroke, 1-3 all drill, #4 is swim dps (x2)
1:00 rest, check HR
12 sets of:
1 x 100 swim free br 3 @ 1:10
1 x 50 swim in primary stroke at 200 Goal Pace @ :50
1 x 50 swim in primary stroke faster than GP
Check HR, then 1 x 50 drill
1:00 rest between sets.
If there is time, work on starts before you go.
100 easy drill before you get out. Do an excellent job in school today, get excited for your March meets. Have a great day!
Wednesday, February 1, 2017- PM Junior Gold
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
1:00 rest, check HR
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
If there is time:
2 x 450 swim free with shnorkel @ :10 rest, desc the 3 x 150's to something juicy (can go 2 x 300, desc the 100's; or, 1 x 450 if that works better)
1:00 rest, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight, thanks your parents for getting you to workout. Have a great day!
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
1:00 rest, check HR
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
If there is time:
2 x 450 swim free with shnorkel @ :10 rest, desc the 3 x 150's to something juicy (can go 2 x 300, desc the 100's; or, 1 x 450 if that works better)
1:00 rest, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight, thanks your parents for getting you to workout. Have a great day!
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