1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 x 50 catchup free drill @ 1:00- fast feet, slow hands
4 x 50 choice drill NO FREE/choice kick on back by 25's @ 1:00
4 x 75 @ 1:20- 25 kick free head out, 50 2 kicks 1 pull breast drill
8 x 25 drill @ :35, odds are sit & spin back drill, evens are choice drill in 4th best stroke, NO FREE
8 x 100 @ 1:40
odds- swim IM, except last 25 is kick free on back with arms toward the ceiling
evens- on back all kick, 4 FAST UDK's off each wall
1:00 rest, check HR
24 x 75 kick as follows:
1-2 on back @ 1:20 desc 1-2 to something juicy
#3- all kick FAST with boards, will be different from round to round, @ 1:30
1:00 rest after #24, check HR
Finish up with...
1 x 900 swim free with shnorkels, descend the 300's 1-3 to what you can (hand touch at the 600 to get time for the last 300)
Check HR
Until 10 a.m., thanks to Sammy winning the 500 Free at 14&U NCSA's....
Sharks & Minnows
100 easy drill before you get out. Do an excellent job with your HW this weekend, and with drylands today. Tomorrow night at Ida Lee, 6-7:30 p.m. Have a great day!
Friday, March 31, 2017
Thursday, March 30, 2017
March 30, 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
4 sets of:
2 x 25 @ :35- 2 kicks 1 pull breaststroke
1 x 50 breast kick on back, neg split @ 1:00- get time
2 x 25 @ :35- breast pull with free kick
1 x 50 breast kick on back, faster than 1st 50, @ 1:00
1 x 150 breaststroke drill (choice)/swim (build) by 25's
:30 rest between sets, check HR
18 x 100 kick as follows:
1-2, on back- focus on UDK past the flags @ 1:50
#3- FAST with boards- 50 free, 50 primary stroke NO FREE, @ 1:50
4-5, on back with 4 FAST UDK off each wall, @ 1:40
:20 extra rest
#6- BROKEN @ 2:30 with boards: 25 fly kick, :10 rest, 50 free/breast kick by 25's, :10 rest, 25 free kick
Check HR after each round of 6- no extra rest between sets.
3 x 300 swim free desc 1-3 @ :20 rest, #2 with shnorkel
100 easy drill before you get out. Do an excellent job in school today, get excited for the LCM season. Have a great day!
1:00 rest
4 sets of:
2 x 25 @ :35- 2 kicks 1 pull breaststroke
1 x 50 breast kick on back, neg split @ 1:00- get time
2 x 25 @ :35- breast pull with free kick
1 x 50 breast kick on back, faster than 1st 50, @ 1:00
1 x 150 breaststroke drill (choice)/swim (build) by 25's
:30 rest between sets, check HR
18 x 100 kick as follows:
1-2, on back- focus on UDK past the flags @ 1:50
#3- FAST with boards- 50 free, 50 primary stroke NO FREE, @ 1:50
4-5, on back with 4 FAST UDK off each wall, @ 1:40
:20 extra rest
#6- BROKEN @ 2:30 with boards: 25 fly kick, :10 rest, 50 free/breast kick by 25's, :10 rest, 25 free kick
Check HR after each round of 6- no extra rest between sets.
3 x 300 swim free desc 1-3 @ :20 rest, #2 with shnorkel
100 easy drill before you get out. Do an excellent job in school today, get excited for the LCM season. Have a great day!
Wednesday, March 29, 2017
Thursday, March 30, 2017- AM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
4 sets of:
2 x 25 @ :35- 2 kicks 1 pull breaststroke
1 x 50 breast kick on back, neg split @ 1:00- get time
2 x 25 @ :35- breast pull with free kick
1 x 50 breast kick on back, faster than 1st 50, @ 1:00
1 x 150 breaststroke drill (choice)/swim (build) by 25's
:30 rest between sets, check HR
18 x 100 kick as follows:
1-2, on back- focus on UDK past the flags
#3- FAST with boards- 50 free, 50 primary stroke NO FREE, @ 1:40
4-5, on back with 4 FAST UDK off each wall, @ 1:30
:20 extra rest
#6- BROKEN @ 2:30 with boards: 25 fly kick, :10 rest, 50 free/breast kick by 25's, :10 rest, 25 free kick
Check HR after each round of 6- no extra rest between sets.
2 sets of:
3 x 300 swim free desc 1-3 @ :20 rest
1-3, #2 with shnorkel
4-6, odds with shnorkel
100 easy drill before you get out. Do an excellent job in school today, get excited for the LCM season. Have a great day!
1:00 rest
4 sets of:
2 x 25 @ :35- 2 kicks 1 pull breaststroke
1 x 50 breast kick on back, neg split @ 1:00- get time
2 x 25 @ :35- breast pull with free kick
1 x 50 breast kick on back, faster than 1st 50, @ 1:00
1 x 150 breaststroke drill (choice)/swim (build) by 25's
:30 rest between sets, check HR
18 x 100 kick as follows:
1-2, on back- focus on UDK past the flags
#3- FAST with boards- 50 free, 50 primary stroke NO FREE, @ 1:40
4-5, on back with 4 FAST UDK off each wall, @ 1:30
:20 extra rest
#6- BROKEN @ 2:30 with boards: 25 fly kick, :10 rest, 50 free/breast kick by 25's, :10 rest, 25 free kick
Check HR after each round of 6- no extra rest between sets.
2 sets of:
3 x 300 swim free desc 1-3 @ :20 rest
1-3, #2 with shnorkel
4-6, odds with shnorkel
100 easy drill before you get out. Do an excellent job in school today, get excited for the LCM season. Have a great day!
Wednesday, March 29, 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
4 x 50 @ 1:00- 25 ra2 la2 free drill, 25 breast pull with dolphin kick
4 x 125 @ 2:15- 50 swim free br 3 (build kick), 75 drill/drill/swim (build) in primary stroke NO FREE
1 x 300- 50 swim/kick by 25's in primary stroke, 25 fly pull with free kick drill
1:00 rest, check HR
LONG SWIM-
4 times through:
1 x 250 swim free br 3, except even 50's are br 7
1 x 150 swim/kick by 25's IM order by 50's
1 x 50 kick FAST for time in primary stroke with boards
Check HR after 4th time through
3 sets of:
2 x 100- 25 swim fly, 50 kick on back (UDK past flags), 25 swim breaststroke @ 1:40 (:05 faster by round)
6 x 25 swim- 2 @ :35 (15 FAST/10 yards drill), 1 @ :20- all FAST
1st set, 25's are fly, 2nd set breast, 3rd set choice
No rest between sets, check HR after 3rd set
Until 6:00 p.m.,
Half pool sprints @ :30, 4 free, 4 NO FREE
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 50 @ 1:00- 25 ra2 la2 free drill, 25 breast pull with dolphin kick
4 x 125 @ 2:15- 50 swim free br 3 (build kick), 75 drill/drill/swim (build) in primary stroke NO FREE
1 x 300- 50 swim/kick by 25's in primary stroke, 25 fly pull with free kick drill
1:00 rest, check HR
LONG SWIM-
4 times through:
1 x 250 swim free br 3, except even 50's are br 7
1 x 150 swim/kick by 25's IM order by 50's
1 x 50 kick FAST for time in primary stroke with boards
Check HR after 4th time through
3 sets of:
2 x 100- 25 swim fly, 50 kick on back (UDK past flags), 25 swim breaststroke @ 1:40 (:05 faster by round)
6 x 25 swim- 2 @ :35 (15 FAST/10 yards drill), 1 @ :20- all FAST
1st set, 25's are fly, 2nd set breast, 3rd set choice
No rest between sets, check HR after 3rd set
Until 6:00 p.m.,
Half pool sprints @ :30, 4 free, 4 NO FREE
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!
Tuesday, March 28, 2017
Wednesday Morning, March 29, 2017- Sr. Silver/Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
6 x 50 @ 1:00- 25 ra2 la2 free drill, 25 breast pull with dolphin kick
4 x 125 @ 2:15- 50 swim free br 3 (build kick), 75 drill/drill/swim (build) in primary stroke NO FREE
1 x 300- 50 swim/kick by 25's in primary stroke, 25 fly pull with free kick drill
:30 rest, check HR, then everybody together:
3 sets of:
2 x 100- 25 swim fly, 50 kick on back (UDK past flags), 25 swim breaststroke @ 1:40 (:05 faster by round)
6 x 25 swim- 2 @ :35 (15/10), 1 @ :20- all FAST
1st set, 25's are fly, 2nd set breast, 3rd set choice
No rest between sets, check HR after 3rd set
LONG SWIM-
4 times through:
1 x 250 swim free br 3, except even 50's are br 7
1 x 150 swim/kick by 25's IM order by 50's
1 x 50 kick FAST for time in primary stroke with boards
Check HR after 4th time through
Until 7:15 a.m.,
Half pool sprints @ :30, 4 free, 4 NO FREE
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
6 x 50 @ 1:00- 25 ra2 la2 free drill, 25 breast pull with dolphin kick
4 x 125 @ 2:15- 50 swim free br 3 (build kick), 75 drill/drill/swim (build) in primary stroke NO FREE
1 x 300- 50 swim/kick by 25's in primary stroke, 25 fly pull with free kick drill
:30 rest, check HR, then everybody together:
3 sets of:
2 x 100- 25 swim fly, 50 kick on back (UDK past flags), 25 swim breaststroke @ 1:40 (:05 faster by round)
6 x 25 swim- 2 @ :35 (15/10), 1 @ :20- all FAST
1st set, 25's are fly, 2nd set breast, 3rd set choice
No rest between sets, check HR after 3rd set
LONG SWIM-
4 times through:
1 x 250 swim free br 3, except even 50's are br 7
1 x 150 swim/kick by 25's IM order by 50's
1 x 50 kick FAST for time in primary stroke with boards
Check HR after 4th time through
Until 7:15 a.m.,
Half pool sprints @ :30, 4 free, 4 NO FREE
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!
Tuesday, March 28, 2017- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
3 x 200 @ :15 rest, 100 drill/kick by 25's, then 100 drill/swim by 25's
#1- free; #2- primary stroke NO FREE; #3- choice
Check HR
With fins,
8 x 25 breast pull with free kick @ :35
8 x 75 @ 1:20- 50 2 dolph kicks 1 pull breast, last 25 is kick free head out (build)
:30 rest, check HR & take fins off
24 x 50 as follows:
1-3, swim free br 3/5 @ :55
4-6, swim breast/free by 25's @ :55
7-8, all kick on back, focus on UDK past the flags, @ :55
2nd set of 8 @ :50
3rd set of 8 @ :45
With shnorkels:
8 x 150 @ 2:15 (@ 2:25 for Lane 1 if needed) as follows:
odds- swim free neg split
evens- 100 swim free smooth/strong by 50's, then last 50 is kick free with boards (still with shnorkels!)
Until 6:00 p.m.,
Half pool sprints @ :30, 4 free, 4 NO FREE
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Get excited for the long course season. Have a great day!
1:00 rest
3 x 200 @ :15 rest, 100 drill/kick by 25's, then 100 drill/swim by 25's
#1- free; #2- primary stroke NO FREE; #3- choice
Check HR
With fins,
8 x 25 breast pull with free kick @ :35
8 x 75 @ 1:20- 50 2 dolph kicks 1 pull breast, last 25 is kick free head out (build)
:30 rest, check HR & take fins off
24 x 50 as follows:
1-3, swim free br 3/5 @ :55
4-6, swim breast/free by 25's @ :55
7-8, all kick on back, focus on UDK past the flags, @ :55
2nd set of 8 @ :50
3rd set of 8 @ :45
With shnorkels:
8 x 150 @ 2:15 (@ 2:25 for Lane 1 if needed) as follows:
odds- swim free neg split
evens- 100 swim free smooth/strong by 50's, then last 50 is kick free with boards (still with shnorkels!)
Until 6:00 p.m.,
Half pool sprints @ :30, 4 free, 4 NO FREE
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Get excited for the long course season. Have a great day!
Tuesday Morning, March 28, 2017- SCY @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
3 x 200 @ :15 rest, 100 drill/kick by 25's, then 100 drill/swim by 25's
#1- free; #2- primary stroke NO FREE; #3- choice
Check HR
With fins,
8 x 25 breast pull with free kick @ :35
8 x 75 @ 1:20- 50 2 dolph kicks 1 pull breast, last 25 is kick free head out (build)
:30 rest, check HR & take fins off
24 x 50 as follows:
1-3, swim free br 3/5 @ :55
4-6, swim breast/free by 25's @ :55
7-8, all kick on back, focus on UDK past the flags, @ :55
2nd set of 8 @ :50
3rd set of 8 @ :45
LONG SWIM-
4 times through:
1 x 250 swim free br 3, except even 50's are br 7
1 x 150 swim/kick by 25's IM order by 50's
1 x 50 kick FAST for time in primary stroke with boards
Check HR after 4th time through
Until 7:15 a.m.,
Half pool sprints @ :30, 4 free, 4 NO FREE
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
3 x 200 @ :15 rest, 100 drill/kick by 25's, then 100 drill/swim by 25's
#1- free; #2- primary stroke NO FREE; #3- choice
Check HR
With fins,
8 x 25 breast pull with free kick @ :35
8 x 75 @ 1:20- 50 2 dolph kicks 1 pull breast, last 25 is kick free head out (build)
:30 rest, check HR & take fins off
24 x 50 as follows:
1-3, swim free br 3/5 @ :55
4-6, swim breast/free by 25's @ :55
7-8, all kick on back, focus on UDK past the flags, @ :55
2nd set of 8 @ :50
3rd set of 8 @ :45
LONG SWIM-
4 times through:
1 x 250 swim free br 3, except even 50's are br 7
1 x 150 swim/kick by 25's IM order by 50's
1 x 50 kick FAST for time in primary stroke with boards
Check HR after 4th time through
Until 7:15 a.m.,
Half pool sprints @ :30, 4 free, 4 NO FREE
100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Have a great day!
Monday, March 27, 2017
Monday, March 27, 2017- PM Junior Gold @ CM
1 x 600- 300 swim freestyle, 200 reverse IM, 100 kick on back
1:00 rest
6 x 100 @ 1:50-
odds, 25 fly pull with free kick, then 75 drill/swim/drill by 25's in primary stroke NO FREE
evens, all kick- 50 on back choice (UDK past flags), 50 with boards- breast/free by 25's
:30 rest, check HR
3 sets of:
3 x 50 @ :55 swim/kick in primary stroke NO FREE (last round @ :50)
5 x 25 kick with boards;
odds- 1/2 FAST breaststroke kick, backwards somersault at midpool, 1/2 FAST dolphin kick @ :45
#2&4- all freestyle kick FAST @ :25
1 x 75 IM kick with boards @ 1:20, FAST
2 x 150 swim freestyle br 3/5/3 by 50's, desc 1-2 @ :10 rest
1:00 rest between sets.
With fins, until 6 p.m., finish up with...
6 x 25 @ :35- 1&2 are 1/2 FAST 1/2 drill, #3 & 6 all FAST
1 x 200 kick FAST for time, target 200 Free best time plus :05
1:00 rest between sets, check HR (switch strokes for 25's from round to round)
100 easy drill before you get out. Do an excellent job in school today, get excited for the Long Course season. Have a great day!
1:00 rest
6 x 100 @ 1:50-
odds, 25 fly pull with free kick, then 75 drill/swim/drill by 25's in primary stroke NO FREE
evens, all kick- 50 on back choice (UDK past flags), 50 with boards- breast/free by 25's
:30 rest, check HR
3 sets of:
3 x 50 @ :55 swim/kick in primary stroke NO FREE (last round @ :50)
5 x 25 kick with boards;
odds- 1/2 FAST breaststroke kick, backwards somersault at midpool, 1/2 FAST dolphin kick @ :45
#2&4- all freestyle kick FAST @ :25
1 x 75 IM kick with boards @ 1:20, FAST
2 x 150 swim freestyle br 3/5/3 by 50's, desc 1-2 @ :10 rest
1:00 rest between sets.
With fins, until 6 p.m., finish up with...
6 x 25 @ :35- 1&2 are 1/2 FAST 1/2 drill, #3 & 6 all FAST
1 x 200 kick FAST for time, target 200 Free best time plus :05
1:00 rest between sets, check HR (switch strokes for 25's from round to round)
100 easy drill before you get out. Do an excellent job in school today, get excited for the Long Course season. Have a great day!
Monday Morning, March 27, 2017- Sr. Silver/Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 200 reverse IM, 100 kick on back
1:00 rest
8 x 100 @ 1:50-
odds, 25 fly pull with free kick, then 75 drill/swim/drill by 25's in primary stroke NO FREE
evens, all kick- 50 on back choice (UDK past flags), 50 with boards- breast/free by 25's
:30 rest, check HR
4 sets of:
3 x 50 @ :55 swim/kick in primary stroke NO FREE (even rounds @ :50, then :45 on 4th set)
3 x 25 kick with boards;
odds- 1/2 FAST breaststroke kick, backwards somersault at midpool, 1/2 FAST dolphin kick @ :40
#2- all freestyle kick FAST @ :25
1 x 75 IM kick with boards @ 1:20, FAST
2 x 150 swim freestyle br 3/5/3 by 50's, desc 1-2 @ :10 rest (odd sets), swim @ **** (even sets)
1:00 rest between sets.
With fins, finish up with...
6 x 25 @ :35- 2 1/2 FAST 1/2 drill, #3 & 6 all FAST
1 x 200 kick FAST for time, target 200 Free best time plus :05
1:00 rest between sets, check HR (switch strokes for 25's from round to round)
100 easy drill before you get out. Do an excellent job in school today, get excited for the Long Course season. Have a great day!
1:00 rest
8 x 100 @ 1:50-
odds, 25 fly pull with free kick, then 75 drill/swim/drill by 25's in primary stroke NO FREE
evens, all kick- 50 on back choice (UDK past flags), 50 with boards- breast/free by 25's
:30 rest, check HR
4 sets of:
3 x 50 @ :55 swim/kick in primary stroke NO FREE (even rounds @ :50, then :45 on 4th set)
3 x 25 kick with boards;
odds- 1/2 FAST breaststroke kick, backwards somersault at midpool, 1/2 FAST dolphin kick @ :40
#2- all freestyle kick FAST @ :25
1 x 75 IM kick with boards @ 1:20, FAST
2 x 150 swim freestyle br 3/5/3 by 50's, desc 1-2 @ :10 rest (odd sets), swim @ **** (even sets)
1:00 rest between sets.
With fins, finish up with...
6 x 25 @ :35- 2 1/2 FAST 1/2 drill, #3 & 6 all FAST
1 x 200 kick FAST for time, target 200 Free best time plus :05
1:00 rest between sets, check HR (switch strokes for 25's from round to round)
100 easy drill before you get out. Do an excellent job in school today, get excited for the Long Course season. Have a great day!
Sunday, March 26, 2017
Sunday, March 26, 2017- Combined Junior Gold @ Ida Lee
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 choice kick on back
1:00 rest
2 sets of:
2 x 200 @ :10 rest
#1- drill/kick by 25's (build the kick)
#2- drill/swim by 25's (build the swim)
Everybody together...
6 x 50 swim/kick by 25's, descend 1-2's to what you can @ 1:00
1st set, freestyle
2nd set, primary stroke NO FREESTYLE
1:00 rest after 2nd set, check HR
With boards, 3 sets of:
8 x 25 kick-
odds- 1/2 freestyle kick, forward somersault at midpool, then breaststroke kick to the end, @ :45
evens- TOMBSTONE freestyle kick @ :30
3 x 50 kick on back desc 1-3 @ 1:00, focus on UDK past the flags
No rest between sets.
With shnorkel until 7:30 p.m., finish up with:
3 x 50 swim free @ :50, desc 1-3 if you can
1 x 150 swim free with STRONG negative split, get time; even rounds this 150 should be faster than odd rounds
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
2 sets of:
2 x 200 @ :10 rest
#1- drill/kick by 25's (build the kick)
#2- drill/swim by 25's (build the swim)
Everybody together...
6 x 50 swim/kick by 25's, descend 1-2's to what you can @ 1:00
1st set, freestyle
2nd set, primary stroke NO FREESTYLE
1:00 rest after 2nd set, check HR
With boards, 3 sets of:
8 x 25 kick-
odds- 1/2 freestyle kick, forward somersault at midpool, then breaststroke kick to the end, @ :45
evens- TOMBSTONE freestyle kick @ :30
3 x 50 kick on back desc 1-3 @ 1:00, focus on UDK past the flags
No rest between sets.
With shnorkel until 7:30 p.m., finish up with:
3 x 50 swim free @ :50, desc 1-3 if you can
1 x 150 swim free with STRONG negative split, get time; even rounds this 150 should be faster than odd rounds
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, March 25, 2017
Sunday Morning, March 26, 2017- Sr. Silver @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 25's
1:00 rest
With fins:
6 x 25 breast pull with free kick @ :35
6 x 75 @ 1:30- 2 dolphin kicks 1 pull breaststroke, desc 1-2's with FLIP TURNS
1:00 rest, check HR & take fins off
With shorkels:
4 x 50 catchup free drill @ 1:00- head stays still, kick drives you
2 x 450 swim free @ :15 rest, desc the 3 x 150 in each 450 to what you can
1:00 rest, check HR
With kickboards, where noted, 6 sets of:
6 x 25 kick with boards, all FAST:
odds- 1/2 freestyle kick, forward somersault, then breaststroke kick to the end @ :45
evens- "Tombstone" freestyle kick @ :30
1 x 50 @ 1:00 kick FAST for time on back, focus on UDK's- keep track of times & add together for 300 total
No rest between sets, check HR after 6th set
With fins, finish up with:
3 x 300 kick on back, desc 1-3 @ 5:30; #3 should be FAST- how close to your 300 add up time can you get to
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:
6 x 25 breast pull with free kick @ :35
6 x 75 @ 1:30- 2 dolphin kicks 1 pull breaststroke, desc 1-2's with FLIP TURNS
1:00 rest, check HR & take fins off
With shorkels:
4 x 50 catchup free drill @ 1:00- head stays still, kick drives you
2 x 450 swim free @ :15 rest, desc the 3 x 150 in each 450 to what you can
1:00 rest, check HR
With kickboards, where noted, 6 sets of:
6 x 25 kick with boards, all FAST:
odds- 1/2 freestyle kick, forward somersault, then breaststroke kick to the end @ :45
evens- "Tombstone" freestyle kick @ :30
1 x 50 @ 1:00 kick FAST for time on back, focus on UDK's- keep track of times & add together for 300 total
No rest between sets, check HR after 6th set
With fins, finish up with:
3 x 300 kick on back, desc 1-3 @ 5:30; #3 should be FAST- how close to your 300 add up time can you get to
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, March 25, 2017- Combined Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/.swim by 25's
1:00 rest
6 x 75 kick IM order by 25's on back- focus on UDK past the flags; middle 2 x 75 can be with boards
8 x 25 choice drill in primary stroke @ :35 (NO FREE), except #'s3, 5 & 7 are breast pull with free kick
9 x 50 swim/kick by 25's as follows:
1-3 breaststroke @ :55, desc 1-3
4-6 choice @ :55 desc, all one stroke
7-9, breaststroke @ :50
:30 extra rest, check HR & put on shnorkel
1 x 450 swim free with shnorkel, desc the 3 x 150 to what you can
Check HR, 1:00 rest
24 x 100 as follows:
odds- 25 choice drill (NO FREE), 50 swim free br 3/5 by 25's, last 25 breast kick on back
evens- 25 swim in primary stroke (NO FREE), 50 swim free br 3/7 by 25's, last 25 kick FAST on back in porimary stroke NO FREE
1-6 @ 2:00 & 1:40 (odds & evens)
7-12 @ 1:50 & 1:30 (odds & evens)
Repeat as above for 13-18 & 19-24
Until 10 a.m., finish up with
LONG KICK-
each 100 is 25 kick free head out, 50 choice on back, last 25 FAST in primary stroke
100 easy drill before you get out. Do an excellent job with drylands today, looking forward to seeing everybody tomorrow night @ Ida Lee. Have a great day!
1:00 rest
6 x 75 kick IM order by 25's on back- focus on UDK past the flags; middle 2 x 75 can be with boards
8 x 25 choice drill in primary stroke @ :35 (NO FREE), except #'s3, 5 & 7 are breast pull with free kick
9 x 50 swim/kick by 25's as follows:
1-3 breaststroke @ :55, desc 1-3
4-6 choice @ :55 desc, all one stroke
7-9, breaststroke @ :50
:30 extra rest, check HR & put on shnorkel
1 x 450 swim free with shnorkel, desc the 3 x 150 to what you can
Check HR, 1:00 rest
24 x 100 as follows:
odds- 25 choice drill (NO FREE), 50 swim free br 3/5 by 25's, last 25 breast kick on back
evens- 25 swim in primary stroke (NO FREE), 50 swim free br 3/7 by 25's, last 25 kick FAST on back in porimary stroke NO FREE
1-6 @ 2:00 & 1:40 (odds & evens)
7-12 @ 1:50 & 1:30 (odds & evens)
Repeat as above for 13-18 & 19-24
Until 10 a.m., finish up with
LONG KICK-
each 100 is 25 kick free head out, 50 choice on back, last 25 FAST in primary stroke
100 easy drill before you get out. Do an excellent job with drylands today, looking forward to seeing everybody tomorrow night @ Ida Lee. Have a great day!
Thursday, March 23, 2017
Thursday, March 23, 2017- Combined Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
2 x 125 @ 2:15- 50 ra2 la2 free drill, then 75 drill/drill/swim in primary stroke NO FREE
4 x 100 @ 1:50- 25 kick free head out, 25 swim in primary stroke, 50 kick neg split on back (UDK past the flags)
8 x 25 @ :40- odds are 2 kicks 1 pull breast, evens are swim breaststroke build
8 x 75 as follows:
25 swim breaststroke (big kick), 50 swim/kick by 25's in primary stroke NO FREE
1-4 @ 1:25
5-8 @ 1:15
1:00 rest after #8, check HR
With boards where noted, 6 sets of:
2 x 75 kick on back (UDK past flags) @ 1:20, desc 1-2
1 x 100 choice kick FAST @ 1:40 with boards
2 x 75 kick IM order by 25's with boards @ 1:30, desc 1-2
1 x 200 swim/kick as follows:
100 swim IM
50 kick free on back (UDK past flags)
50 swim in primary stroke NO FREE
Get time for 200, descend 1-2's
1:00 rest between sets, check HR
With shnorkel, until 6 p.m., finish up with...
2 x 75 swim free @ 1:15
1 x 50 swim free @ :40
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the long course season. Have a great day!
1:00 rest
2 x 125 @ 2:15- 50 ra2 la2 free drill, then 75 drill/drill/swim in primary stroke NO FREE
4 x 100 @ 1:50- 25 kick free head out, 25 swim in primary stroke, 50 kick neg split on back (UDK past the flags)
8 x 25 @ :40- odds are 2 kicks 1 pull breast, evens are swim breaststroke build
8 x 75 as follows:
25 swim breaststroke (big kick), 50 swim/kick by 25's in primary stroke NO FREE
1-4 @ 1:25
5-8 @ 1:15
1:00 rest after #8, check HR
With boards where noted, 6 sets of:
2 x 75 kick on back (UDK past flags) @ 1:20, desc 1-2
1 x 100 choice kick FAST @ 1:40 with boards
2 x 75 kick IM order by 25's with boards @ 1:30, desc 1-2
1 x 200 swim/kick as follows:
100 swim IM
50 kick free on back (UDK past flags)
50 swim in primary stroke NO FREE
Get time for 200, descend 1-2's
1:00 rest between sets, check HR
With shnorkel, until 6 p.m., finish up with...
2 x 75 swim free @ 1:15
1 x 50 swim free @ :40
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the long course season. Have a great day!
Wednesday, March 22, 2017
Wednesday, March 22, 2017- PM Junior Gold
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 choice kick on back
1:00 rest
4 x 50 ra2 la2 free drill @ 1:00
4 x 50 2 kicks 1 pull breast drill @ 1:00
4 x 75 @ 1:20- 25 sit & spin back drill, 50 kick neg split (UDK)
3 x 150 @ :10 rest-
25 choice skulling
100 drill/swim (build) by 25's in primary stroke NO FREE
25 kick on back FAST (UDK to halfway)
1:00 rest, check HR
6 sets of:
4 x 25 kick with boards-
odds- all FAST @ :25
evens- 1/2 breaststroke FAST 1/2 choice @ :40
1 x 50 swim/kick by 25's @ :40 in primary stroke- you'll have to hustle here!
1:00 rest between 2nd & 4th sets, check HR
LONG SWIM-
4 times through:
200 swim free br 3, except 3rd 50 is br 5
200 swim/kick by 50's in primary stroke, 2nd 100 faster than the 1st
Check HR after 4th round.
If there is time, finish up with...
Half pool sprints @ :30, go 4 primary stroke NO FREE, then 4 free
100 easy drill before you get out. Do an excellent job with your HW tonight. Your teammates down here all wish you could be here with them. Have a great day!
1:00 rest
4 x 50 ra2 la2 free drill @ 1:00
4 x 50 2 kicks 1 pull breast drill @ 1:00
4 x 75 @ 1:20- 25 sit & spin back drill, 50 kick neg split (UDK)
3 x 150 @ :10 rest-
25 choice skulling
100 drill/swim (build) by 25's in primary stroke NO FREE
25 kick on back FAST (UDK to halfway)
1:00 rest, check HR
6 sets of:
4 x 25 kick with boards-
odds- all FAST @ :25
evens- 1/2 breaststroke FAST 1/2 choice @ :40
1 x 50 swim/kick by 25's @ :40 in primary stroke- you'll have to hustle here!
1:00 rest between 2nd & 4th sets, check HR
LONG SWIM-
4 times through:
200 swim free br 3, except 3rd 50 is br 5
200 swim/kick by 50's in primary stroke, 2nd 100 faster than the 1st
Check HR after 4th round.
If there is time, finish up with...
Half pool sprints @ :30, go 4 primary stroke NO FREE, then 4 free
100 easy drill before you get out. Do an excellent job with your HW tonight. Your teammates down here all wish you could be here with them. Have a great day!
Monday, March 20, 2017
Tuesday, March 21, 2017@ CM
1 x 600- 300 swim free/300 swim reverse IM- go drill/kick/drill by 25's
1:00 rest
4 x 75 @ 1:20- 25 ra2 la2 free drill, then 50 drill/kick fly- drill is fly pull with free kick
6 x 50 @ 1:00- 25 kick free head out (build), 25 swim fly - build to FAST
6 x 75 @1:20- 25 kick choice w/4 UDK's off the wall, 50 drill/swim by 25's in primary stroke NO FREE
8 x 100 @ 1:40- 25 swim fly build, 50 swim neg split in primary stroke NO FREE, 25 kick on back FAST
1:00 rest, check HR
6 sets of:
4 x "out & backs" kick with boards @ :40- dolphin kick out, backward somersault at mid pool, choice back to the wall- all FAST
4 x half pool sprints @:30
1 x 50 kick FAST for time on back @ 1:00
No rest between sets, check HR after 6th set
With shnorkels:
24 x 50 swim free, 2 @:50, 1 @ :40
Check HR after #24
With fins, finish up:
24 x 25 @ :40- the usual in sets of 4
100 easy drill before you get out. Do a great job in school today and get excited to race. Have a great day!
1:00 rest
4 x 75 @ 1:20- 25 ra2 la2 free drill, then 50 drill/kick fly- drill is fly pull with free kick
6 x 50 @ 1:00- 25 kick free head out (build), 25 swim fly - build to FAST
6 x 75 @1:20- 25 kick choice w/4 UDK's off the wall, 50 drill/swim by 25's in primary stroke NO FREE
8 x 100 @ 1:40- 25 swim fly build, 50 swim neg split in primary stroke NO FREE, 25 kick on back FAST
1:00 rest, check HR
6 sets of:
4 x "out & backs" kick with boards @ :40- dolphin kick out, backward somersault at mid pool, choice back to the wall- all FAST
4 x half pool sprints @:30
1 x 50 kick FAST for time on back @ 1:00
No rest between sets, check HR after 6th set
With shnorkels:
24 x 50 swim free, 2 @:50, 1 @ :40
Check HR after #24
With fins, finish up:
24 x 25 @ :40- the usual in sets of 4
100 easy drill before you get out. Do a great job in school today and get excited to race. Have a great day!
Sunday, March 19, 2017
Monday Morning, March 20, 2017- NCSA's @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
3 x 300 @ :15 rest as follows-
50 catchup free drill (slow hands, fast feet)
100 swim/kick by 25's freestyle
50 choice breaststroke drill- feel the water on your hands/forearms, don't rush the press
100 swim/kick breaststroke by 25's
:30 rest after #3, check HR, then...
6 x 100 @ 1:40- 25 swim breast (build), 50 swim free br 3/5, 25 kick choice (UDK), desc 1-2's
24 x 50 in sets of 4-
1-2, swim breast/free by 25's, desc 1-2 if possible
#3- swim all breaststroke
#4- all kick FAST
1-8 @ :55
9-16 @ :50
:30 extra rest, get ready
17-24 @ :45
1:00 rest, check HR
With shnorkels: 1 x 900 swim free, desc the 300's 1-3 to what you can
1:00 rest, check HR
With boards, until 7:15 a.m.,
4 x "out & backs" kick with boards- free or dolphin kick to mid-pool, forward somersault, then breast kick back to the wall- all @ :40
extra :20 rest
1 x 50 kick FAST on back @ 1:00- focus on four small, FAST UDK's off each wall.
No rest between sets.
100 easy drill before you get out . Do an excellent job in school today and get excited to race at the meet. Have a great day!
1:00 rest
3 x 300 @ :15 rest as follows-
50 catchup free drill (slow hands, fast feet)
100 swim/kick by 25's freestyle
50 choice breaststroke drill- feel the water on your hands/forearms, don't rush the press
100 swim/kick breaststroke by 25's
:30 rest after #3, check HR, then...
6 x 100 @ 1:40- 25 swim breast (build), 50 swim free br 3/5, 25 kick choice (UDK), desc 1-2's
24 x 50 in sets of 4-
1-2, swim breast/free by 25's, desc 1-2 if possible
#3- swim all breaststroke
#4- all kick FAST
1-8 @ :55
9-16 @ :50
:30 extra rest, get ready
17-24 @ :45
1:00 rest, check HR
With shnorkels: 1 x 900 swim free, desc the 300's 1-3 to what you can
1:00 rest, check HR
With boards, until 7:15 a.m.,
4 x "out & backs" kick with boards- free or dolphin kick to mid-pool, forward somersault, then breast kick back to the wall- all @ :40
extra :20 rest
1 x 50 kick FAST on back @ 1:00- focus on four small, FAST UDK's off each wall.
No rest between sets.
100 easy drill before you get out . Do an excellent job in school today and get excited to race at the meet. Have a great day!
Sunday, March 19, 2017- NCSA's at Ida Lee
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
4 x 75 @ 1:25- 25 ra2 la2 free drill, 25 choice backstroke drill, 25 kick (build); K&M go @ 1:40
2 x 150 @ 2:15- 25 fly pull with free kick, 25 fly kick on side (face clock)100 drill/swim by 25's in primary stroke NO FREE (K&M go 125's- just skip the last 25 swim)
3 x 100 @ 1:45- 25 swim fly (build), 50 swim back neg split (UDK), 25 breast kick on back (K&M go 2 @ 1:50 or 2:00 if needed)
6 x 75 kick on back (middle 2 x 75 with boards, IM) desc 1-2 @ 1:20 (K&M, go 50 kick, 25 swim)
8 x 1/2 pool sprints @ :30
1:00 rest, check HR
8 rounds of*:
1 x 100 swim free @ 1:10 (@ 1:20 JP/DB/JC/ND; @ 1:30 K&M)
1 x 50 at 200 GP @ :50 (:55)
1 x 50 swim faster than GP, @ :50 (:55)
1 x 50 drill
1:00 rest between sets
*Sammy the O, can go 100's pace @ 1:20, 1 sw/1p; 1 sw/2p; 1sw/3p, etc...
With shnorkels:
24 x 50, 2 swim free @ :45 (:55), 1 kick free with boards @ :45 (:55)
With fins, finish up with...
24 x 25, the usual
100 easy drill before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead- in FLORIDA. Have a great day!
1:00 rest
4 x 75 @ 1:25- 25 ra2 la2 free drill, 25 choice backstroke drill, 25 kick (build); K&M go @ 1:40
2 x 150 @ 2:15- 25 fly pull with free kick, 25 fly kick on side (face clock)100 drill/swim by 25's in primary stroke NO FREE (K&M go 125's- just skip the last 25 swim)
3 x 100 @ 1:45- 25 swim fly (build), 50 swim back neg split (UDK), 25 breast kick on back (K&M go 2 @ 1:50 or 2:00 if needed)
6 x 75 kick on back (middle 2 x 75 with boards, IM) desc 1-2 @ 1:20 (K&M, go 50 kick, 25 swim)
8 x 1/2 pool sprints @ :30
1:00 rest, check HR
8 rounds of*:
1 x 100 swim free @ 1:10 (@ 1:20 JP/DB/JC/ND; @ 1:30 K&M)
1 x 50 at 200 GP @ :50 (:55)
1 x 50 swim faster than GP, @ :50 (:55)
1 x 50 drill
1:00 rest between sets
*Sammy the O, can go 100's pace @ 1:20, 1 sw/1p; 1 sw/2p; 1sw/3p, etc...
With shnorkels:
24 x 50, 2 swim free @ :45 (:55), 1 kick free with boards @ :45 (:55)
With fins, finish up with...
24 x 25, the usual
100 easy drill before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead- in FLORIDA. Have a great day!
Saturday, March 18, 2017
Saturday Morning, March 18, 2017- NCSA @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drrill/drill/kick by 25's
1:00 rest
3 x 200 drill/swim by 25's @ :10 rest (Kaitlyn & Micaela go 150's)
1- free; 2- primary stroke NO FREE; 3- choice
Everybody together:
6 x 75 kick (K&M, go 50's on the same intervals)-
1- with boards IM order by 25's
2&3, on back descend 1-2
1-3 @ 1:20, 4-6 @ 1:10
8 x 100 as follows:
odds- swim/kick by 50's, choice @ 1:30 (K&M, go these @ 1:45
:10 extra rest
evens (K&M go 50's @ :10 rest)-
#2, 4 x 25 kick FAST @ :10 rest, all @ 2:00
#4- 25/50/25, @ :10 rest, all @ 2:00
#6- 2 x 50 @ :10 rest, all @ 2:00
#8- straight for time
1:00 rest, check HR
Janika, Sarah, Sammy
3 sets of:
9 x 50 swim 2 @ :45, 1 @ :35- strong UDK, pick up kick on 2nd 25
1 x 450 swim desc the 150's to something strong
:30 rest
3 x 150 swim FAST @ :10 rest
1 x 100 kick FAST for time
Check HR, 1:00 rest between sets.
Daphne, Julia, JP, Noah
3 sets of:
6 x 50 swim- odds swim/kick @ :55, evens swim @ :45
1 x 300 swim desc 100's 1-3
:30 rest, check HR
6 x 100 @ 2:30
odds- drill/swim by 25's
evens- BROKEN, 25s/50s/25k- all @ :10 rest, in primary stroke
Kaitlyn & Micaela-
2 sets of:
12 x 25 kick, 2 @ :45, 1 @ :25
12 x 50 in sets of 3:
1-3, free/primary stroke by 25's @ :55
4-6, swim desc 1-3's @ 1:15, last 50 should be juicy FAST
100 easy drill before you get out. Do an excellent job with your HW today, and get excited to race in Orlando next week. Have a great day!
1:00 rest
3 x 200 drill/swim by 25's @ :10 rest (Kaitlyn & Micaela go 150's)
1- free; 2- primary stroke NO FREE; 3- choice
Everybody together:
6 x 75 kick (K&M, go 50's on the same intervals)-
1- with boards IM order by 25's
2&3, on back descend 1-2
1-3 @ 1:20, 4-6 @ 1:10
8 x 100 as follows:
odds- swim/kick by 50's, choice @ 1:30 (K&M, go these @ 1:45
:10 extra rest
evens (K&M go 50's @ :10 rest)-
#2, 4 x 25 kick FAST @ :10 rest, all @ 2:00
#4- 25/50/25, @ :10 rest, all @ 2:00
#6- 2 x 50 @ :10 rest, all @ 2:00
#8- straight for time
1:00 rest, check HR
Janika, Sarah, Sammy
3 sets of:
9 x 50 swim 2 @ :45, 1 @ :35- strong UDK, pick up kick on 2nd 25
1 x 450 swim desc the 150's to something strong
:30 rest
3 x 150 swim FAST @ :10 rest
1 x 100 kick FAST for time
Check HR, 1:00 rest between sets.
Daphne, Julia, JP, Noah
3 sets of:
6 x 50 swim- odds swim/kick @ :55, evens swim @ :45
1 x 300 swim desc 100's 1-3
:30 rest, check HR
6 x 100 @ 2:30
odds- drill/swim by 25's
evens- BROKEN, 25s/50s/25k- all @ :10 rest, in primary stroke
Kaitlyn & Micaela-
2 sets of:
12 x 25 kick, 2 @ :45, 1 @ :25
12 x 50 in sets of 3:
1-3, free/primary stroke by 25's @ :55
4-6, swim desc 1-3's @ 1:15, last 50 should be juicy FAST
100 easy drill before you get out. Do an excellent job with your HW today, and get excited to race in Orlando next week. Have a great day!
Friday, March 17, 2017
Friday Morning, March 17, 2017- AM @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/kick/swim by 25's
1:00 rest
4 x 50 drill/swim choice by 25's @ 1:00- odds free, evens NO FREE
3 x 100 @ 1:45, 50 2 kicks 1 pull breast drill, 50 kick neg split on back (UDK)
1 x 250 swim - 75 breast, 75 free br 3, 100 IM kick with boards
:30 rest
3 x 100 @ 1:40, 50 choice drill in primary stroke, 50 kick on back easy/FAST by 25's (UDK)
1 x 350 swim- 100 swim free, 75 swim IM- neg split
:30 rest
24 x 25 kick with boards, 2 @ :35 (1/2 FAST 1/2 easy), 1 @ :20 (odd 6's free, evens choice)
1 x 450 swim choice, desc the 150's 1-3 to what you can.
Choice: IM or distance
IM- 4x:
3 x BROKEN 75's @ 1:40, 25 fly, :10 rest, 50 back
1 x 75 kick FAST for time
50 easy drill
1:00 rest
Distance- 4x:
3 x 100 (swim/kick @ 1:30, cruise neg split @ 1:20, at free pace @ 1:10)
3 x 50 kick @ :50
1 x 300 swim free for time
1:00 rest between sets.
100 easy drill before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!
1:00 rest
4 x 50 drill/swim choice by 25's @ 1:00- odds free, evens NO FREE
3 x 100 @ 1:45, 50 2 kicks 1 pull breast drill, 50 kick neg split on back (UDK)
1 x 250 swim - 75 breast, 75 free br 3, 100 IM kick with boards
:30 rest
3 x 100 @ 1:40, 50 choice drill in primary stroke, 50 kick on back easy/FAST by 25's (UDK)
1 x 350 swim- 100 swim free, 75 swim IM- neg split
:30 rest
24 x 25 kick with boards, 2 @ :35 (1/2 FAST 1/2 easy), 1 @ :20 (odd 6's free, evens choice)
1 x 450 swim choice, desc the 150's 1-3 to what you can.
Choice: IM or distance
IM- 4x:
3 x BROKEN 75's @ 1:40, 25 fly, :10 rest, 50 back
1 x 75 kick FAST for time
50 easy drill
1:00 rest
Distance- 4x:
3 x 100 (swim/kick @ 1:30, cruise neg split @ 1:20, at free pace @ 1:10)
3 x 50 kick @ :50
1 x 300 swim free for time
1:00 rest between sets.
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, March 16, 2017
Thursday, March 16, 2017- PM Junior Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
4 x 75 @ 1:25- 25 fist free drill, 25 choice drill in primary stroke, 25 breast kick on back
4 x 25 choice drill in primary stroke @ :35
12 x 50 as follows:
odds drill/kick by 25's @ 1:00
evens- swim/kick by 25's @ :50
1-4 are free
5-8 are primary stroke NO FREE
9-12 are choice
1 x 450 as follows:
100 drill/swim (build to race pace) choice, 50 kick FAST with boards
1:00 rest, check HR
6 sets of:
4 x 50 swim at 200 Goal Pace @ 1:10 (@ :55 in even rounds)
1 x 100 swim free br 3 @ 1:10 (can be IM @ 1:20)
1 x 50 drill
1:00 rest after each 50 drill, check HR
With fins, finish up with:
24 x 25 @ :40- the usual, change strokes after each set of 4 x 25
1- 1/2 swim FAST 1/2 drill;
2- swim build to FAST;
3- all drill;
4- all swim FAST
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 75 @ 1:25- 25 fist free drill, 25 choice drill in primary stroke, 25 breast kick on back
4 x 25 choice drill in primary stroke @ :35
12 x 50 as follows:
odds drill/kick by 25's @ 1:00
evens- swim/kick by 25's @ :50
1-4 are free
5-8 are primary stroke NO FREE
9-12 are choice
1 x 450 as follows:
100 drill/swim (build to race pace) choice, 50 kick FAST with boards
1:00 rest, check HR
6 sets of:
4 x 50 swim at 200 Goal Pace @ 1:10 (@ :55 in even rounds)
1 x 100 swim free br 3 @ 1:10 (can be IM @ 1:20)
1 x 50 drill
1:00 rest after each 50 drill, check HR
With fins, finish up with:
24 x 25 @ :40- the usual, change strokes after each set of 4 x 25
1- 1/2 swim FAST 1/2 drill;
2- swim build to FAST;
3- all drill;
4- all swim FAST
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited to race this weekend. Have a great day!
Wednesday, March 15, 2017
Thursday, March 16, 2017- AM @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
3 sets of:
3 x 50 catchup free drill @ 1:00
4 x 25 choice drill in primary stroke, NO FREE @ :35
1 x 150 @ 2:40 swim/kick by 25's in primary stroke (same stroke as 25's above), desc the 50's 1-3 to what you can
1 x 100 kick on back FAST @ 1:30, focus on UDK
LONG SWIM-
6 times through:
150 swim neg split free br 3
100 swim IM (last 25 is free kick on back)
50 choice kick w/boards in primary stroke, FAST
Even 300's faster than the odd 300's
Check HR when you finish
6 sets of:
4 x 50 swim at 200 Goal Pace @ 1:00 (@ :50 in even rounds)
1 x 100 swim free br 3 @ 1:00 (can be IM @ 1:10)
1 x 50 drill
Check HR
With fins, finish up with:
24 x 25 @ :40- the usual, change strokes after each set of 4 x 25
1- 1/2 swim FAST 1/2 drill;
2- swim build to FAST;
3- all drill;
4- all swim FAST
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
3 sets of:
3 x 50 catchup free drill @ 1:00
4 x 25 choice drill in primary stroke, NO FREE @ :35
1 x 150 @ 2:40 swim/kick by 25's in primary stroke (same stroke as 25's above), desc the 50's 1-3 to what you can
1 x 100 kick on back FAST @ 1:30, focus on UDK
LONG SWIM-
6 times through:
150 swim neg split free br 3
100 swim IM (last 25 is free kick on back)
50 choice kick w/boards in primary stroke, FAST
Even 300's faster than the odd 300's
Check HR when you finish
6 sets of:
4 x 50 swim at 200 Goal Pace @ 1:00 (@ :50 in even rounds)
1 x 100 swim free br 3 @ 1:00 (can be IM @ 1:10)
1 x 50 drill
Check HR
With fins, finish up with:
24 x 25 @ :40- the usual, change strokes after each set of 4 x 25
1- 1/2 swim FAST 1/2 drill;
2- swim build to FAST;
3- all drill;
4- all swim FAST
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, March 15, 2017- PM Junior Gold @ Claude Moore
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
3 sets of:
3 x 50 catchup free drill @ 1:00
4 x 25 choice drill in primary stroke, NO FREE @ :35
1 x 150 swim/kick by 25's in primary stroke (same stroke as 25's above), desc the 50's 1-3 to what you can
:30 rest between sets, check HR
LONG SWIM-
6 times through:
150 swim neg split free br 3
100 swim IM (last 25 is free kick on back)
50 choice kick with boards in primary stroke, FAST
Even 300's faster than the odd 300's
Check HR when you finish
With fins, finish up with:
24 x 25 @ :40- the usual, change strokes after each set of 4 x 25
1- 1/2 swim FAST 1/2 drill;
2- swim build to FAST;
3- all drill;
4- all swim FAST
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
3 sets of:
3 x 50 catchup free drill @ 1:00
4 x 25 choice drill in primary stroke, NO FREE @ :35
1 x 150 swim/kick by 25's in primary stroke (same stroke as 25's above), desc the 50's 1-3 to what you can
:30 rest between sets, check HR
LONG SWIM-
6 times through:
150 swim neg split free br 3
100 swim IM (last 25 is free kick on back)
50 choice kick with boards in primary stroke, FAST
Even 300's faster than the odd 300's
Check HR when you finish
With fins, finish up with:
24 x 25 @ :40- the usual, change strokes after each set of 4 x 25
1- 1/2 swim FAST 1/2 drill;
2- swim build to FAST;
3- all drill;
4- all swim FAST
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 Morning, March 15, 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
3 sets of:
3 x 50 catchup free drill @ 1:00
4 x 25 choice drill in primary stroke, NO FREE @ :35
1 x 150 swim/kick by 25's in primary stroke (same stroke as 25's above), desc the 50's 1-3 to what you can
:30 rest between sets, check HR
LONG SWIM-
6 times through:
150 swim neg split free br 3
100 swim IM (last 25 is free kick on back)
50 choice kick with boards in primary stroke, FAST
Even 300's faster than the odd 300's
Check HR when you finish
6 sets of:
4 x "out & backs"kick with boards @ :40- forward somersault at midpool, change kick
1 x 50 swim FAST @ 1:00, your choice, but different stroke from round to round
No rest between sets, check HR after 50 swim.
With fins, finish up with:
24 x 25 @ :40- the usual, change strokes after each set of 4 x 25
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
3 sets of:
3 x 50 catchup free drill @ 1:00
4 x 25 choice drill in primary stroke, NO FREE @ :35
1 x 150 swim/kick by 25's in primary stroke (same stroke as 25's above), desc the 50's 1-3 to what you can
:30 rest between sets, check HR
LONG SWIM-
6 times through:
150 swim neg split free br 3
100 swim IM (last 25 is free kick on back)
50 choice kick with boards in primary stroke, FAST
Even 300's faster than the odd 300's
Check HR when you finish
6 sets of:
4 x "out & backs"kick with boards @ :40- forward somersault at midpool, change kick
1 x 50 swim FAST @ 1:00, your choice, but different stroke from round to round
No rest between sets, check HR after 50 swim.
With fins, finish up with:
24 x 25 @ :40- the usual, change strokes after each set of 4 x 25
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, March 14, 2017
Tuesday, March 14, 2017- Combined Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
16 x 75 in sets of 4 as follows:
1-4, drill free/drill NO FREE/fly kick on side @ 1:20
5-8, 25 2 kicks 1 pull breast drill, 50 drill/swim by 25's in primary stroke NO FREE @ 1:20
9-12, 25 swim breaststroke (build), 50 swim free br 3/5 by 25's @ 1:00 (Lane 1 @ 1:10)
13-16, swim IM (no free) @ 1:05 (Lane 1 @ 1:15)
1:00 rest, check HR
HOUR OF POWER-
60 x 50 kick @ 1:00, 5 FAST 1 choice
odd rounds of 6 with boards
even rounds of 6 on back, focus on UDK
All 5 in each round must be the same kick, but you can change kick from round to round
If there is time,
1 x 900 swim free with shnorkels, desc the 300's 1-3 to something juicy.
100 easy drill before you get out. Do your HW tonight, even if you don't have school tomorrow. NO DRYLANDS tonight (enjoy the time off). Have a great day!
1:00 rest
16 x 75 in sets of 4 as follows:
1-4, drill free/drill NO FREE/fly kick on side @ 1:20
5-8, 25 2 kicks 1 pull breast drill, 50 drill/swim by 25's in primary stroke NO FREE @ 1:20
9-12, 25 swim breaststroke (build), 50 swim free br 3/5 by 25's @ 1:00 (Lane 1 @ 1:10)
13-16, swim IM (no free) @ 1:05 (Lane 1 @ 1:15)
1:00 rest, check HR
HOUR OF POWER-
60 x 50 kick @ 1:00, 5 FAST 1 choice
odd rounds of 6 with boards
even rounds of 6 on back, focus on UDK
All 5 in each round must be the same kick, but you can change kick from round to round
If there is time,
1 x 900 swim free with shnorkels, desc the 300's 1-3 to something juicy.
100 easy drill before you get out. Do your HW tonight, even if you don't have school tomorrow. NO DRYLANDS tonight (enjoy the time off). Have a great day!
Monday, March 13, 2017
Monday, March 13, 2017- Combined Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
3 x 150 @ :10 rest- 75 drill/swim/drill in primary stroke, 50 choice kick neg split (UDK), 25 skulling
Everybody together:
4 x 25 breast pull with free kick drill @ :35
4 x 25 @ :35 sit & spin back drill
4 x 25 fly pull with free kick drill @ :35
12 x 75 in sets of 3 as follows:
1-2, swim IM order by 25/50 @ 1:10 (Lane 1 @ 1:25, Lanes 2-3 @ 1:15 or 1:20)
#3- all kick FAST with boards, free/primary/free by 25's @ 1:20 (Lane 1 @ 1:40, Lanes 2-3 @ 1:30)
1st set- 25 fly, 50 back
2nd set- 25 back, 50 breast
3rd set- 25 breast, 50 free
4th set- 25 free, 50 fly
:30 rest after 4th set of 3, then...
1 x 600 kick- (Lane 1 go 1 x 450) 100 neg split on back (focus on UDK), then 50 kick FAST primary stroke with boards
1:00 rest, check HR
All one set, until 6:00 p.m.:
2 x 100 swim free br 3/5 by 25's @ 1:15
1 x 125 swim free br 3, except last 25 swim br 7 @ 1:20
2 x 100 swim free/NO FREE by 50's @ 1:20
1 x 125 swim all free br 3 @ 1:15
:15 extra rest
1 x 200 swim free* br 3 @ 2:10
*Every third round is swim IM or in primary stroke for time @ 1:00 rest
Lanes 2-3 and Lane 1: we'll adjust the intervals as needed for this set.
100 easy drill before you get out. Do your HW tonight, don't count on the snow to wipe out tomorrow at school. Have a great day!
1:00 rest
3 x 150 @ :10 rest- 75 drill/swim/drill in primary stroke, 50 choice kick neg split (UDK), 25 skulling
Everybody together:
4 x 25 breast pull with free kick drill @ :35
4 x 25 @ :35 sit & spin back drill
4 x 25 fly pull with free kick drill @ :35
12 x 75 in sets of 3 as follows:
1-2, swim IM order by 25/50 @ 1:10 (Lane 1 @ 1:25, Lanes 2-3 @ 1:15 or 1:20)
#3- all kick FAST with boards, free/primary/free by 25's @ 1:20 (Lane 1 @ 1:40, Lanes 2-3 @ 1:30)
1st set- 25 fly, 50 back
2nd set- 25 back, 50 breast
3rd set- 25 breast, 50 free
4th set- 25 free, 50 fly
:30 rest after 4th set of 3, then...
1 x 600 kick- (Lane 1 go 1 x 450) 100 neg split on back (focus on UDK), then 50 kick FAST primary stroke with boards
1:00 rest, check HR
All one set, until 6:00 p.m.:
2 x 100 swim free br 3/5 by 25's @ 1:15
1 x 125 swim free br 3, except last 25 swim br 7 @ 1:20
2 x 100 swim free/NO FREE by 50's @ 1:20
1 x 125 swim all free br 3 @ 1:15
:15 extra rest
1 x 200 swim free* br 3 @ 2:10
*Every third round is swim IM or in primary stroke for time @ 1:00 rest
Lanes 2-3 and Lane 1: we'll adjust the intervals as needed for this set.
100 easy drill before you get out. Do your HW tonight, don't count on the snow to wipe out tomorrow at school. Have a great day!
Saturday, March 11, 2017
Sunday Morning, March 12, 2017- Senior Silver @ Ida Lee
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 choice kick on back
1:00 rest
3 sets of:
1 x 125- 25 kick breast with boards, 100 drill/swim in primary stroke @ 2:15
5 x 50 @ :55 swim/kick on back by 25's (@ :50 in 2nd set, @ :45 in 3rd set)
1 x 75 kick for time with boards- can be IM or primary stroke, or free- but must be FAST
1:00 rest after each set, check HR.
1 x 400 as follows:
25 choice skulling
50 drill
Last 25 is swim (build) from a dive
1:00 rest, check HR & put fins on
With fins:
24 x 50 in sets of 3 @ 1:00
1- 25 swim FAST, 25 drill
2- all swim FAST
3- 25 swim FAST, 25 dolphin kick LUNGBUSTER
Change strokes after every 6 x 50
Take fins off after #24, check HR, then...
9 x 100 swim free with shnorkels @ :10 rest, desc 1-3's to what you can
If there is time, work on turns from mid-pool.
Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Get excited to race next weekend! Have a great day!
1:00 rest
3 sets of:
1 x 125- 25 kick breast with boards, 100 drill/swim in primary stroke @ 2:15
5 x 50 @ :55 swim/kick on back by 25's (@ :50 in 2nd set, @ :45 in 3rd set)
1 x 75 kick for time with boards- can be IM or primary stroke, or free- but must be FAST
1:00 rest after each set, check HR.
1 x 400 as follows:
25 choice skulling
50 drill
Last 25 is swim (build) from a dive
1:00 rest, check HR & put fins on
With fins:
24 x 50 in sets of 3 @ 1:00
1- 25 swim FAST, 25 drill
2- all swim FAST
3- 25 swim FAST, 25 dolphin kick LUNGBUSTER
Change strokes after every 6 x 50
Take fins off after #24, check HR, then...
9 x 100 swim free with shnorkels @ :10 rest, desc 1-3's to what you can
If there is time, work on turns from mid-pool.
Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Get excited to race next weekend! Have a great day!
Thursday, March 9, 2017
Thursday, March 9, 2017- PM Junior Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
4 x 75 @ 1:20- 50 drill (free/NO FREE by 25's), 25 breast kick on back
6 x 100 free/NO FREE by 50's- each 50 is swim/kick on back, desc 1-2's @ 1:40
18 x 25 kick with boards (middle 6 on back), 2 @ :40 (1/2 FAST 1/2 choice), 1 all FAST @ :25
3 x 300 IM @ :10 rest, desc 1-3 to what you can; each 300 is 75 swim IM, 75 kick on back (2x); get time for each, desc 1-3
1:00 rest, check HR
LONG SWIM-
6 times through:
150 swim free
100 swim IM
50 kick all FAST (free/primary stroke NO FREE) with boards
Descend the 300's 1-3 & 4-6. Check HR when you finish.
If there is time, finish up with...
50 swim free with shnorkels as follows:
2 @ :55, 1 @ :45
2 @ :50 1 @ :40
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the meet next weekend. Have a great day!
1:00 rest
4 x 75 @ 1:20- 50 drill (free/NO FREE by 25's), 25 breast kick on back
6 x 100 free/NO FREE by 50's- each 50 is swim/kick on back, desc 1-2's @ 1:40
18 x 25 kick with boards (middle 6 on back), 2 @ :40 (1/2 FAST 1/2 choice), 1 all FAST @ :25
3 x 300 IM @ :10 rest, desc 1-3 to what you can; each 300 is 75 swim IM, 75 kick on back (2x); get time for each, desc 1-3
1:00 rest, check HR
LONG SWIM-
6 times through:
150 swim free
100 swim IM
50 kick all FAST (free/primary stroke NO FREE) with boards
Descend the 300's 1-3 & 4-6. Check HR when you finish.
If there is time, finish up with...
50 swim free with shnorkels as follows:
2 @ :55, 1 @ :45
2 @ :50 1 @ :40
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the meet next weekend. Have a great day!
Wednesday, March 8, 2017
Thursday, March 9, 2017- AM @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 IM is drill/kick by 50's
1:00 rest
6 x 75 @ 1:20- 50 drill (free/NO FREE), 25 breast kick on back
12 x 50 in 3 sets of 4:
1-2 drill/kick by 25's
3-4 swim/kick by 25's
1-2 always @ 1:00
3-4 @ :55, then :50 (7-8), then :45 (11-12)
4 x 125 @ :10 rest-
kick/drill/kick/drill, last 25 swim build to a FAST finish
100 rest, check HR,.
12 x half pool sprints @ :30- mix up the strokes
3 x 300 @ :10 rest, your choice on what order you'd like to do them:
One must be swim (or pull) free with shnorkel
One must be drill/swim/kick in primary stroke
One must be drill/swim/kick in 4th best stroke
1:00 rest, check HR
With fins:
24 x 25 @ :40- the usual
Work on starts until 7:15 a.m.
100 easy drill before you get out. Do an excellent job in school today, drink plenty of water and bring plenty of schoolwork with you to the meet. Get excited to race this weekend & have a great day!
1:00 rest
6 x 75 @ 1:20- 50 drill (free/NO FREE), 25 breast kick on back
12 x 50 in 3 sets of 4:
1-2 drill/kick by 25's
3-4 swim/kick by 25's
1-2 always @ 1:00
3-4 @ :55, then :50 (7-8), then :45 (11-12)
4 x 125 @ :10 rest-
kick/drill/kick/drill, last 25 swim build to a FAST finish
100 rest, check HR,.
12 x half pool sprints @ :30- mix up the strokes
3 x 300 @ :10 rest, your choice on what order you'd like to do them:
One must be swim (or pull) free with shnorkel
One must be drill/swim/kick in primary stroke
One must be drill/swim/kick in 4th best stroke
1:00 rest, check HR
With fins:
24 x 25 @ :40- the usual
Work on starts until 7:15 a.m.
100 easy drill before you get out. Do an excellent job in school today, drink plenty of water and bring plenty of schoolwork with you to the meet. Get excited to race this weekend & have a great day!
Wednesday, March 8, 2017- PM Junior Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
2 x 125 @ 2:10- 50 catchup free, 75 drill/drill/kick (build) NO FREE
4 x 50 @ 1:00- 25 sit & spin back drill, 25 choice back drill (UDK's!)
6 x 100 swim back/choice by 50's, desc 1-3 @ 1:45; 4-6 @ 1:35, desc if you can
1:00 rest, check HR
With boards, 5 sets of:
4 x 25 kick FAST @ :40- half dolphin kick, forward somersault, half choice kick- all FAST
2 x 75 kick on back (UDK!) @ 1:40, desc 1-2 to smoking FAST
No rest between sets; even sets the 75's are IM order by 25's
With shnorkels,
24 x 50 swim freestyle with shnorkel in sets of 6*:
2 @ :50, 1 @ :40;
2 @ :45, 1 @ :35
*2nd set of 6, NO SHNORKELS- then take :30 rest to put your shnorkel back on
With fins, finish up with:
24 x 25 @ :40-
1&2- 15 yards swim FAST/10 drill
3- all swim build to FAST
4- LUNGBUSTER- go as far as you can w/UDK, pop up if you need a breath then right back to UDK
100 easy drill before you get out. Do an excellent job in school today and get excited to race the next two weekends. Have a great day!
1:00 rest
2 x 125 @ 2:10- 50 catchup free, 75 drill/drill/kick (build) NO FREE
4 x 50 @ 1:00- 25 sit & spin back drill, 25 choice back drill (UDK's!)
6 x 100 swim back/choice by 50's, desc 1-3 @ 1:45; 4-6 @ 1:35, desc if you can
1:00 rest, check HR
With boards, 5 sets of:
4 x 25 kick FAST @ :40- half dolphin kick, forward somersault, half choice kick- all FAST
2 x 75 kick on back (UDK!) @ 1:40, desc 1-2 to smoking FAST
No rest between sets; even sets the 75's are IM order by 25's
With shnorkels,
24 x 50 swim freestyle with shnorkel in sets of 6*:
2 @ :50, 1 @ :40;
2 @ :45, 1 @ :35
*2nd set of 6, NO SHNORKELS- then take :30 rest to put your shnorkel back on
With fins, finish up with:
24 x 25 @ :40-
1&2- 15 yards swim FAST/10 drill
3- all swim build to FAST
4- LUNGBUSTER- go as far as you can w/UDK, pop up if you need a breath then right back to UDK
100 easy drill before you get out. Do an excellent job in school today and get excited to race the next two weekends. Have a great day!
Tuesday, March 7, 2017
Wednesday, March 8, 2017- 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
2 x 125 @ 2:10- 50 catchup free, 75 drill/drill/kick (build) NO FREE
6 x 50 @ 1:00- 25 sit & spin back drill, 25 choice back drill (UDK's!)
6 x 100 swim back/choice by 50's, desc 1-3 @ 1:40; 4-6 @ 1:30, desc if you can
1:00 rest, check HR
With boards, 5 sets of:
4 x 25 kick FAST @ :40- change kick at halfway, after forward somersaults
2 x 75 kick on back @ 1:40, desc 1-2 to smoking FAST
No rest between sets; even sets the 75's are IM order by 25's
With shnorkels,
24 x 50 swim freestyle with shnorkel in sets of 6*:
2 @ :50, 1 @ :40;
2 @ :45, 1 @ :35
*2nd set of 6, NO SHNORKELS
With fins, finish up with:
24 x 25 @ :40-
1&2- 15/10
3- all swim build to FAST
4- LUNGBUSTER
100 easy drill before you get out. Do an excellent job in school today and get excited to race the next two weekends. Have a great day!
1:00 rest
2 x 125 @ 2:10- 50 catchup free, 75 drill/drill/kick (build) NO FREE
6 x 50 @ 1:00- 25 sit & spin back drill, 25 choice back drill (UDK's!)
6 x 100 swim back/choice by 50's, desc 1-3 @ 1:40; 4-6 @ 1:30, desc if you can
1:00 rest, check HR
With boards, 5 sets of:
4 x 25 kick FAST @ :40- change kick at halfway, after forward somersaults
2 x 75 kick on back @ 1:40, desc 1-2 to smoking FAST
No rest between sets; even sets the 75's are IM order by 25's
With shnorkels,
24 x 50 swim freestyle with shnorkel in sets of 6*:
2 @ :50, 1 @ :40;
2 @ :45, 1 @ :35
*2nd set of 6, NO SHNORKELS
With fins, finish up with:
24 x 25 @ :40-
1&2- 15/10
3- all swim build to FAST
4- LUNGBUSTER
100 easy drill before you get out. Do an excellent job in school today and get excited to race the next two weekends. Have a great day!
Tuesday, March 7, 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
2 x 200 @ :10 rest- 25 choice free drill, 25 easy skulling, 50 kick negative split
Everybody together:
12 x 75 as follows:
odds- drill/kick (build)/drill by 25's @ 1:20
evens- 50 swim, 25 kick @ 1:20- interval gets :05 faster by round
:30 rest, check HR
1 x 300- 25 swim dps in primary stroke, 50 swim free br 3/5 by 25's, 25 swim in primary stroke (15 FAST/10 drill)
1:00 rest, check HR
4 sets of:
BROKEN 200*: 4 x 50 @ :10 rest in primary stroke
3 x 100 swim/kick by 50's @ 1:50
1 x 200 drill/kick by 25's
1:00 rest between sets, check HR
*in 2nd set, go BROKEN 150 (50/2 x 25/50); in 3rd set BROKEN 100 (25/50/25); in 4th set go 1 x 50 FAD; all BROKEN SWIMS @ :10 rest, in primary stroke (NO FREE)
With fins, if there is time,
24 x 25 @ :40- the usual.
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands. Get excited to race this weekend. Have a great day!
1:00 rest
2 x 200 @ :10 rest- 25 choice free drill, 25 easy skulling, 50 kick negative split
Everybody together:
12 x 75 as follows:
odds- drill/kick (build)/drill by 25's @ 1:20
evens- 50 swim, 25 kick @ 1:20- interval gets :05 faster by round
:30 rest, check HR
1 x 300- 25 swim dps in primary stroke, 50 swim free br 3/5 by 25's, 25 swim in primary stroke (15 FAST/10 drill)
1:00 rest, check HR
4 sets of:
BROKEN 200*: 4 x 50 @ :10 rest in primary stroke
3 x 100 swim/kick by 50's @ 1:50
1 x 200 drill/kick by 25's
1:00 rest between sets, check HR
*in 2nd set, go BROKEN 150 (50/2 x 25/50); in 3rd set BROKEN 100 (25/50/25); in 4th set go 1 x 50 FAD; all BROKEN SWIMS @ :10 rest, in primary stroke (NO FREE)
With fins, if there is time,
24 x 25 @ :40- the usual.
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands. Get excited to race this weekend. Have a great day!
Tuesday Morning, March 7, 2017- AM @ 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 200 @ :10 rest- 25 choice free drill, 25 easy skulling, 50 kick negative split
Everybody together:
12 x 75 as follows:
odds- drill/kick (build)/drill by 25's @ 1:20
evens- 50 swim, 25 kick @ 1:15- interval gets :05 faster by round
:30 rest, check HR
1 x 300- 25 swim dps in primary stroke, 50 swim free br 3/5 by 25's, 25 swim in primary stroke (15/10)
1:00 rest, check HR
4 sets of:
BROKEN 200*: 4 x 50 @ :10 rest in primary stroke
3 x 100 swim/kick by 50's @ 1:40
1 x 200 drill/kick by 25's
1:00 rest between sets, check HR
*in 2nd set, go BROKEN 150 (50/2 x 25/50); in 3rd set BROKEN 100 (25/50/25); in 4th set go 1 x 50 FAD
With shnorkels:
18 x 50 swim free, 2 @ :50, 1 @ :40, 2 @ :45, 1 @ :35 (Lane 1 can go 55/45 & 50/40)
With fins, if there is time,
24 x 25 @ :40- the usual.
100 easy drill before you get out. Do an excellent job in school today (and with drylands tonight), get exciterd to race this weekend. Have a great day!
1:00 rest
2 x 200 @ :10 rest- 25 choice free drill, 25 easy skulling, 50 kick negative split
Everybody together:
12 x 75 as follows:
odds- drill/kick (build)/drill by 25's @ 1:20
evens- 50 swim, 25 kick @ 1:15- interval gets :05 faster by round
:30 rest, check HR
1 x 300- 25 swim dps in primary stroke, 50 swim free br 3/5 by 25's, 25 swim in primary stroke (15/10)
1:00 rest, check HR
4 sets of:
BROKEN 200*: 4 x 50 @ :10 rest in primary stroke
3 x 100 swim/kick by 50's @ 1:40
1 x 200 drill/kick by 25's
1:00 rest between sets, check HR
*in 2nd set, go BROKEN 150 (50/2 x 25/50); in 3rd set BROKEN 100 (25/50/25); in 4th set go 1 x 50 FAD
With shnorkels:
18 x 50 swim free, 2 @ :50, 1 @ :40, 2 @ :45, 1 @ :35 (Lane 1 can go 55/45 & 50/40)
With fins, if there is time,
24 x 25 @ :40- the usual.
100 easy drill before you get out. Do an excellent job in school today (and with drylands tonight), get exciterd to race this weekend. Have a great day!
Monday, March 6, 2017
Monday, March 6, 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
4 x 25 @ :40- 6ks back drill
3 x 100 50 choice different back drill, 50 swim back neg split @ 1:50
2 x 200 @ :10 rest, 50 drill choice NO BACKSTROKE, 50 kick easy/FAST on back (UDK!)
1:00 rest, check HR
3 sets of:
8 x 100-
odds- 25 kick FAST w/boards (slides throughout the set)
evens- 25 swim in primary stroke (NO FREE), 50 swim choice (can be free), 25 kick on back
1 x 250 swim free br 3/5/3 by 75/75/100, desc 1-3 to something juicy- @ 3:20
No rest between sets.
Intervals:
odds/evens @ 1:25/1:35, or 1:30/1:40, or 1:35/1:45
Lane 1 can go 200 free instead of 250 to stay on the interval.
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 25 @ :40- 6ks back drill
3 x 100 50 choice different back drill, 50 swim back neg split @ 1:50
2 x 200 @ :10 rest, 50 drill choice NO BACKSTROKE, 50 kick easy/FAST on back (UDK!)
1:00 rest, check HR
3 sets of:
8 x 100-
odds- 25 kick FAST w/boards (slides throughout the set)
evens- 25 swim in primary stroke (NO FREE), 50 swim choice (can be free), 25 kick on back
1 x 250 swim free br 3/5/3 by 75/75/100, desc 1-3 to something juicy- @ 3:20
No rest between sets.
Intervals:
odds/evens @ 1:25/1:35, or 1:30/1:40, or 1:35/1:45
Lane 1 can go 200 free instead of 250 to stay on the interval.
100 easy drill before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!
Monday Morning, March 6, 2017- Combined Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
4 x 25 @ :35- 6ks back drill
3 x 100 50 choice different back drill, 50 swim back neg split @ 1:45
2 x 200 drill choice NO BACKSTROKE, 50 kick easy/FAST on back (UDK!)
1:00 rest, check HR
3 sets of:
8 x 100-
odds- 25 kick FAST w/boards (slides throughout the set)
evens- 25 swim in primary stroke (NO FREE), 50 swim choice (can be free), 25 kick on back
1 x 250 swim free br 3/5/3 by 75/75/100, desc 1-3 to something juicy- @ 3:20
No rest between sets.
Intervals:
odds/evens @ 1:15/1:25, or 1:20/1:30, or 1:25/1:35
Lane 1 can go 200 free instead of 250 to stay on the interval.
With fins, finish up with...
24 x 25 @ :40- the usual
odd sets free, evens NO FREE
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 25 @ :35- 6ks back drill
3 x 100 50 choice different back drill, 50 swim back neg split @ 1:45
2 x 200 drill choice NO BACKSTROKE, 50 kick easy/FAST on back (UDK!)
1:00 rest, check HR
3 sets of:
8 x 100-
odds- 25 kick FAST w/boards (slides throughout the set)
evens- 25 swim in primary stroke (NO FREE), 50 swim choice (can be free), 25 kick on back
1 x 250 swim free br 3/5/3 by 75/75/100, desc 1-3 to something juicy- @ 3:20
No rest between sets.
Intervals:
odds/evens @ 1:15/1:25, or 1:20/1:30, or 1:25/1:35
Lane 1 can go 200 free instead of 250 to stay on the interval.
With fins, finish up with...
24 x 25 @ :40- the usual
odd sets free, evens NO FREE
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!
Sunday, March 5, 2017
Sunday, March 5, 2017- Combined Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- your choice
1:00 rest
4 x 75 @ 1:20- 25 fly pull with free kick, 50 drill/swim by 25's in primary stroke
9 x 50 @ :55 in sets of 3 as follows:
1&2- swim fly/NO FLY (same stroke you drilled above)
3- all kick on back- get time & descend 1-3
1:00 rest, check HR
3 sets of:
4 x 1/2 pool sprints @ :30- free
1 x 50 kick FAST on back @ 1:00- focus on UDK
4 x 1/2 pool sprints in primary stroke NO FREE @ :30
2 x 50 kick FAST with boards @ :10 rest- all @ 2:30
Check HR after each round, but no additional rest between sets.
With fins:
9 x 150 desc 1-3's @ 2:40
1-3, free
4-6, primary stroke
7-9, your choice
Finish up with...
50's swim free with shnorkel-
3 @ :55, 2 @ :45, 1 @ :35
100 easy drill before you get out. Make sure you're ready for the week ahead at school & get excited to race next week. Have a great day!
1:00 rest
4 x 75 @ 1:20- 25 fly pull with free kick, 50 drill/swim by 25's in primary stroke
9 x 50 @ :55 in sets of 3 as follows:
1&2- swim fly/NO FLY (same stroke you drilled above)
3- all kick on back- get time & descend 1-3
1:00 rest, check HR
3 sets of:
4 x 1/2 pool sprints @ :30- free
1 x 50 kick FAST on back @ 1:00- focus on UDK
4 x 1/2 pool sprints in primary stroke NO FREE @ :30
2 x 50 kick FAST with boards @ :10 rest- all @ 2:30
Check HR after each round, but no additional rest between sets.
With fins:
9 x 150 desc 1-3's @ 2:40
1-3, free
4-6, primary stroke
7-9, your choice
Finish up with...
50's swim free with shnorkel-
3 @ :55, 2 @ :45, 1 @ :35
100 easy drill before you get out. Make sure you're ready for the week ahead at school & get excited to race next week. Have a great day!
Saturday, March 4, 2017
Sunday Morning, March 5, 2017- Sr. Silver @ Ida Lee
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 choice kick on back (UDK)
1:00 rest
12 x 50 in sets of 4:
1-2, drill free/NO FREE by 25's @ 1:00
3-4, swim/kick by 25's desc 1-2 @ :55 (free in 1st set of 4, NO FREE last 8)
3 x 250 @ :10 rest
100 drill/kick by 25's
50 kick easy/FAST on back (with boards on 2nd 250)
100 drill/swim (build the swim) by 25's
1st 250 is free, 2nd 250 is primary stroke, 3rd 250 is choice
:30 rest after #3, check HR
Everybody together...
12 x 50 in sets of 4:
1-2, swim/kick by 25's desc 1-2 @ :55
3-4, all kick with boards (on back in middle set of 4) @ :50, desc 1-2 if possible
1:00 rest, check HR
With fins:
3 x 150 swim free desc 1-3 to all out FAST @ 2:40
3 x 150 swim in primary stroke (NO FREE) desc 1-3 to all out FAST
Take fins off...
3 x 150 swim free desc 1-3 @ 2:40 (how close can you come to your 3rd 150 above?)
3 x 150 swim in primary stroke desc 1-3 @ 2:40 (how close can you come to 6th 150 above?)
3 x 150 kick choice (all the same kick) with boards (#2 on back), desc 1-3 to all out FAST @ 3:15
1:00 rest, check HR
Until 8:30, finish up with...
4 x 1/2 pool sprints @ :30- all the same stroke, change from round to round
:15 extra rest
1 x 50 kick choice FAST with boards @ 1:00
No rest between sets.
100 easy drill before you get out. Do an excellent job with your HW this weekend, make sure you're ready for the week ahead at school. Have a great day!
1:00 rest
12 x 50 in sets of 4:
1-2, drill free/NO FREE by 25's @ 1:00
3-4, swim/kick by 25's desc 1-2 @ :55 (free in 1st set of 4, NO FREE last 8)
3 x 250 @ :10 rest
100 drill/kick by 25's
50 kick easy/FAST on back (with boards on 2nd 250)
100 drill/swim (build the swim) by 25's
1st 250 is free, 2nd 250 is primary stroke, 3rd 250 is choice
:30 rest after #3, check HR
Everybody together...
12 x 50 in sets of 4:
1-2, swim/kick by 25's desc 1-2 @ :55
3-4, all kick with boards (on back in middle set of 4) @ :50, desc 1-2 if possible
1:00 rest, check HR
With fins:
3 x 150 swim free desc 1-3 to all out FAST @ 2:40
3 x 150 swim in primary stroke (NO FREE) desc 1-3 to all out FAST
Take fins off...
3 x 150 swim free desc 1-3 @ 2:40 (how close can you come to your 3rd 150 above?)
3 x 150 swim in primary stroke desc 1-3 @ 2:40 (how close can you come to 6th 150 above?)
3 x 150 kick choice (all the same kick) with boards (#2 on back), desc 1-3 to all out FAST @ 3:15
1:00 rest, check HR
Until 8:30, finish up with...
4 x 1/2 pool sprints @ :30- all the same stroke, change from round to round
:15 extra rest
1 x 50 kick choice FAST with boards @ 1:00
No rest between sets.
100 easy drill before you get out. Do an excellent job with your HW this weekend, make sure you're ready for the week ahead at school. Have a great day!
Saturday Morning, March 4, 2017- Combined Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill
1:00 rest
4 x 50 breast pull with free kick/choice drill in primary stroke (can be free) @ 1:00
6 x 25 @ :35- odds kick 1/2 FAST 1/2 easy on back (UDK), evens swim build in primary stroke NO FREE
9 x 100 in 3 sets of 3 as follows:
1- 25 swim breast (build), 75 swim free br 3/5/7/ by 25's @ 1:30
2- swim/kick by 25's in primary stroke (1st round free OKAY, 2nd/3rd set NO FREE) @ 1:30
3- all kick on back (UDK!) @ 1:30
1:00 rest, check HR
6 sets of:
2 x 100 kick @ 1:45, desc 1-2 (#2 is FAST)
BROKEN 75: 25 swim FAST in primary stroke, :10 rest, 50 kick FAST, all @ 2:00
In even sets, go 2 BROKEN 75's
No rest between sets, check HR after 75
TEST SET:
8 x 50 kick all out FAST for time @ 1:00
Finish up with:
250 swim free br 3, middle 50 br 7 @ 3:20
6 x 50 swim free with shnorkel @ :45 (2nd set @ :40, 3rd set @ :35)
100 easy drill before you get out. Do an excellent job with your HW this weekend & get excited to race next weekend. Have a great day!
1:00 rest
4 x 50 breast pull with free kick/choice drill in primary stroke (can be free) @ 1:00
6 x 25 @ :35- odds kick 1/2 FAST 1/2 easy on back (UDK), evens swim build in primary stroke NO FREE
9 x 100 in 3 sets of 3 as follows:
1- 25 swim breast (build), 75 swim free br 3/5/7/ by 25's @ 1:30
2- swim/kick by 25's in primary stroke (1st round free OKAY, 2nd/3rd set NO FREE) @ 1:30
3- all kick on back (UDK!) @ 1:30
1:00 rest, check HR
6 sets of:
2 x 100 kick @ 1:45, desc 1-2 (#2 is FAST)
BROKEN 75: 25 swim FAST in primary stroke, :10 rest, 50 kick FAST, all @ 2:00
In even sets, go 2 BROKEN 75's
No rest between sets, check HR after 75
TEST SET:
8 x 50 kick all out FAST for time @ 1:00
Finish up with:
250 swim free br 3, middle 50 br 7 @ 3:20
6 x 50 swim free with shnorkel @ :45 (2nd set @ :40, 3rd set @ :35)
100 easy drill before you get out. Do an excellent job with your HW this weekend & get excited to race next weekend. Have a great day!
Friday, March 3, 2017
Friday Morning, March 3, 2017 @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 25's
1:00 rest
Meet warmup, then...
8 x 175 from a dive @ 6:00-
100 swim IM, :10 rest, 75 kick IM order with boards- keep track of times
Finish up with the usual (with fins)
Remember, NO DRYLANDS tomorrow (regular workout here at CM. Have a great day!
1:00 rest
Meet warmup, then...
8 x 175 from a dive @ 6:00-
100 swim IM, :10 rest, 75 kick IM order with boards- keep track of times
Finish up with the usual (with fins)
Remember, NO DRYLANDS tomorrow (regular workout here at CM. Have a great day!
Thursday, March 2, 2017
Thursday, March 2, 2017- PM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/kick/swim by 25's
1:00 rest
4 x 100- 50 catchup free, 50 choice kick on back (UDK) @ 1:45
4 x 75 @ 1:20- drill/swim/drill by 25's in primary stroke NO FREE
24 x 25 kick with boards (middle 8 on back) as follows:
1-3, IM order @ :40, desc 1-3 (fly in first set; free in 2nd set; breast in 3rd set)
4-6, choice FAST @ :30
7-8, free @ :25
1:00 rest, check HR
3 sets of:
3 x 50 swim/kick NO FREE @ :55, desc 1-3 to what you can
4 x 100 swim free at mile pace @ 1:30 (@ 1:40 for 1000 pace; @ 1:50 for 500 pace)
1 x 150 swim faster than race pace
Check HR, 1:00 rest between sets.
100 easy drill before you get out. Do an excellent job in school today, and please remind your parents NO DRYLANDS on Saturday (I sent out an email today). Have a great day!
1:00 rest
4 x 100- 50 catchup free, 50 choice kick on back (UDK) @ 1:45
4 x 75 @ 1:20- drill/swim/drill by 25's in primary stroke NO FREE
24 x 25 kick with boards (middle 8 on back) as follows:
1-3, IM order @ :40, desc 1-3 (fly in first set; free in 2nd set; breast in 3rd set)
4-6, choice FAST @ :30
7-8, free @ :25
1:00 rest, check HR
3 sets of:
3 x 50 swim/kick NO FREE @ :55, desc 1-3 to what you can
4 x 100 swim free at mile pace @ 1:30 (@ 1:40 for 1000 pace; @ 1:50 for 500 pace)
1 x 150 swim faster than race pace
Check HR, 1:00 rest between sets.
100 easy drill before you get out. Do an excellent job in school today, and please remind your parents NO DRYLANDS on Saturday (I sent out an email today). Have a great day!
Thursday, March 2, 2017- AM @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/kick/swim by 25's
1:00 rest
4 x 100- 50 catchup free, 50 choice kick on back (UDK) @ 1:40
4 x 75 @ 1:15- drill/swim/drill by 25's in primary stroke NO FREE
24 x 25 kick with boards (middle 8 on back) as follows:
1-3, IM order @ :35, desc 1-3
4-6, choice- FAST @ :25
7-8, free @ :20
1:00 rest, check HR
4 sets of:
3 x 50 swim/kick NO FREE @ :55, desc 1-3 to what you can
4 x 100 swim free at pace @ 1:30 (even rounds @ 1:45 for 500 pace)
1 x 150 swim faster than race pace
Check HR, 1:00 rest between sets.
Until 7:15, finish up with....
200's swim @ :10 rest as follows:
odds- back/breast by 100's
evens- fly/free by 25's
100 easy drill before you get out. Do an excellent job in school today, and please remind your parents NO DRYLANDS on Saturday (I'll send out an email today). Have a great day!
1:00 rest
4 x 100- 50 catchup free, 50 choice kick on back (UDK) @ 1:40
4 x 75 @ 1:15- drill/swim/drill by 25's in primary stroke NO FREE
24 x 25 kick with boards (middle 8 on back) as follows:
1-3, IM order @ :35, desc 1-3
4-6, choice- FAST @ :25
7-8, free @ :20
1:00 rest, check HR
4 sets of:
3 x 50 swim/kick NO FREE @ :55, desc 1-3 to what you can
4 x 100 swim free at pace @ 1:30 (even rounds @ 1:45 for 500 pace)
1 x 150 swim faster than race pace
Check HR, 1:00 rest between sets.
Until 7:15, finish up with....
200's swim @ :10 rest as follows:
odds- back/breast by 100's
evens- fly/free by 25's
100 easy drill before you get out. Do an excellent job in school today, and please remind your parents NO DRYLANDS on Saturday (I'll send out an email today). Have a great day!
Wednesday, March 1, 2017
Wednesday, March 1, 2017- PM Jr. Gold
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
1 x 300 (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 300
Everybody together:
5 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 @ :25
4 x 50 breast/primary @ :50
8 x 50 kick on back- odds free/breast, evens are dolph/choice by 25's @ :50
3 x 50 swim breast/primary @ :45
8 x 75 kick -odds are free/fly/free by 25's on back @ 1:20
:15 extra rest
evens are BROKEN- 25 dolph kick on back, :10 rest, 50 kick free/breast by 25's with boards- all @ 2:00
1:00 rest, check your HW
With fins+, until 6:00 p.m.,
4 x 25 @ :40- the usual
1* x 50 swim all out FAST @ 1:00
*even rounds go 2 x 50 @ 1:00; 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 with your HW tonight, get excited for your March meets. Have a great day!
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
1 x 300 (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 300
Everybody together:
5 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 @ :25
4 x 50 breast/primary @ :50
8 x 50 kick on back- odds free/breast, evens are dolph/choice by 25's @ :50
3 x 50 swim breast/primary @ :45
8 x 75 kick -odds are free/fly/free by 25's on back @ 1:20
:15 extra rest
evens are BROKEN- 25 dolph kick on back, :10 rest, 50 kick free/breast by 25's with boards- all @ 2:00
1:00 rest, check your HW
With fins+, until 6:00 p.m.,
4 x 25 @ :40- the usual
1* x 50 swim all out FAST @ 1:00
*even rounds go 2 x 50 @ 1:00; 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 with your HW tonight, get excited for your March meets. Have a great day!
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