1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
6 x 100 as follows @ 1:45:
odds- 50 fist free drill br 3 (feel water on forearms), last 50 choice kick easy/FAST on back, focus on UDK past flags
evens- drill/swim by 25's in primary stroke NO FREE
3 sets of:
6 x 25 as follows:
2- 15/10 @ :35
2- swim build to FAST :35
2- all kick FAST @ :35 with boards :30 in 2nd set, @ :25 in 3rd set)
1 x swim free or back (br 3 on free), get time & descend 1-3 to something juicy.
Check HR after each 300.
With fins, finish up with..
12 x 150 swim descend 1-3 @ 2:40, 3rd 150 in each round should be smoking FAST
odd sets of 3 are free, evens are primary stroke.
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!
Sunday, April 30, 2017
Saturday, April 29, 2017
Sunday Morning, April 30, 2017- 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
2 sets of:
4 x 25 @ :35- ra2 la2 free drill (fist free drill br 3 in 2nd set)
2 x 125 @ 2:10- 50 swim/kick free by 25's, 75 drill/swim/drill by 25's in primary stroke NO FREE
9 x 50 @ :50 free (1st set) or primary stroke NO FREE (2nd set) as follows:
1-2, swim/kick by 25's desc 1-2
#3- all kick on back, UDK past flags
Check HR after #9, then...
After 2nd set...
3 x 300 kick @ :20 rest (250's for Lane 1), 75 IM kick, focus on UDK past flags, then last 25 of each 100 is from a dive FAST kick in primary stroke
1:00 rest, check HR
With fins, 4 sets of:
4 x 25 @ :35- odds are 1/2 FAST, 1/2 drill; evens are swim build to FAST
3 x 150 swim desc 1-3 to all out FAST @ 2:40- same stroke as 25's
odd sets are free, even sets are primary stroke NO FREE
Take fins off after 4th set.
Until 8:30 a.m., finish up with...
With shnorkels...
50's swim freestyle as follows:
3 @ :50, 1 @ :40
3 @ :50, 1 kick with boards AND shnorkels FAST @ 1:00
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
2 sets of:
4 x 25 @ :35- ra2 la2 free drill (fist free drill br 3 in 2nd set)
2 x 125 @ 2:10- 50 swim/kick free by 25's, 75 drill/swim/drill by 25's in primary stroke NO FREE
9 x 50 @ :50 free (1st set) or primary stroke NO FREE (2nd set) as follows:
1-2, swim/kick by 25's desc 1-2
#3- all kick on back, UDK past flags
Check HR after #9, then...
After 2nd set...
3 x 300 kick @ :20 rest (250's for Lane 1), 75 IM kick, focus on UDK past flags, then last 25 of each 100 is from a dive FAST kick in primary stroke
1:00 rest, check HR
With fins, 4 sets of:
4 x 25 @ :35- odds are 1/2 FAST, 1/2 drill; evens are swim build to FAST
3 x 150 swim desc 1-3 to all out FAST @ 2:40- same stroke as 25's
odd sets are free, even sets are primary stroke NO FREE
Take fins off after 4th set.
Until 8:30 a.m., finish up with...
With shnorkels...
50's swim freestyle as follows:
3 @ :50, 1 @ :40
3 @ :50, 1 kick with boards AND shnorkels FAST @ 1:00
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, April 29, 2017- SCY @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is skulling, drill, drill by 25's
1:00 rest
2 sets of:
4 x 25 @ :35- ra2 la2 free drill (fist free drill br 3 in 2nd set)
2 x 125 @ 2:15- 50 swim/kick free by 25's, 75 drill/swim/drill by 25's in primary stroke NO FREE
9 x 50 @ :50 free (1st set) or primary stroke NO FREE (2nd set) as follows:
1-2, swim/kick by 25's desc 1-2
#3- all kick on back, UDK past flags
Check HR after #9, then...
After 2nd set...
3 x 300 kick @ :20 rest (250's for Lane 1), 75 IM kick, focus on UDK past flags, then last 25 of each 100 is from a dive FAST kick in primary stroke
1:00 rest, check HR
TEST SET-
8 x 50 kick FAST for time with boards @ 1:00- keep track of average time and fastest
1:00 rest
With shnorkels, until 10 a.m.:
2 x 50's swim free @ :50 desc 1-2 (Lane 1 @ :55)
1 x 75 swim free @ :50 (Lane 1 @ 1:00)
1 x 25 kick (build) free on stomach @ :30
1 x 50 kick FAST free with boards (and with shnorkels) @ 1:00- can you match your times from the Test Set?
100 easy drill before you get out. Do an excellent job with your HW this weekend, and with drylands. Get excited to race next weekend. Have a great day!
1:00 rest
2 sets of:
4 x 25 @ :35- ra2 la2 free drill (fist free drill br 3 in 2nd set)
2 x 125 @ 2:15- 50 swim/kick free by 25's, 75 drill/swim/drill by 25's in primary stroke NO FREE
9 x 50 @ :50 free (1st set) or primary stroke NO FREE (2nd set) as follows:
1-2, swim/kick by 25's desc 1-2
#3- all kick on back, UDK past flags
Check HR after #9, then...
After 2nd set...
3 x 300 kick @ :20 rest (250's for Lane 1), 75 IM kick, focus on UDK past flags, then last 25 of each 100 is from a dive FAST kick in primary stroke
1:00 rest, check HR
TEST SET-
8 x 50 kick FAST for time with boards @ 1:00- keep track of average time and fastest
1:00 rest
With shnorkels, until 10 a.m.:
2 x 50's swim free @ :50 desc 1-2 (Lane 1 @ :55)
1 x 75 swim free @ :50 (Lane 1 @ 1:00)
1 x 25 kick (build) free on stomach @ :30
1 x 50 kick FAST free with boards (and with shnorkels) @ 1:00- can you match your times from the Test Set?
100 easy drill before you get out. Do an excellent job with your HW this weekend, and with drylands. Get excited to race next weekend. Have a great day!
Thursday, April 27, 2017
Thursday, April 27, 2017- PM Junior Gold @ CM
1 x 600- 300 swim freestyle, 300
reverse IM- each 100 is kick/drill/swim/drill by 25's
1:00 rest
8 x 75 @ 1:20- drill/drill/ kick (build), 2 free, 2 NO FREE
12 x 50 kick as follows:
1-3 on back @ 1:00, desc 1-3 & focus on UDK past flags
#4- with boards @ :45, giddyup here to make the interval
1 x 200 drill/skulling by 25's
1:00 rest, check HR
1:00 rest
8 x 75 @ 1:20- drill/drill/ kick (build), 2 free, 2 NO FREE
12 x 50 kick as follows:
1-3 on back @ 1:00, desc 1-3 & focus on UDK past flags
#4- with boards @ :45, giddyup here to make the interval
1 x 200 drill/skulling by 25's
1:00 rest, check HR
4 sets of:
2 x 100 swim/kick on back by 50's in primary stroke desc 1-2 @ 1:40- NO FREE
1 x 100 swim IM, except last 25 is kick free on back @ 1:20
:20 extra rest
BROKEN 75 kick with boards, get time - 25/50 @ 2:00
1 x 75 kick FAST for time on back- can you be faster than time from Broken 75?
50 easy choice/breaststroke kick (get kickboard from bulkhead)
1:00 rest between sets.
2 x 100 swim/kick on back by 50's in primary stroke desc 1-2 @ 1:40- NO FREE
1 x 100 swim IM, except last 25 is kick free on back @ 1:20
:20 extra rest
BROKEN 75 kick with boards, get time - 25/50 @ 2:00
1 x 75 kick FAST for time on back- can you be faster than time from Broken 75?
50 easy choice/breaststroke kick (get kickboard from bulkhead)
1:00 rest between sets.
If there is time, finish up with...
50's swim free with shnorkel 2 @ :55, 1 @ :40 (or @ :45 for Lane 1)
50's swim free with shnorkel 2 @ :55, 1 @ :40 (or @ :45 for Lane 1)
100 easy drill before you get out. Do an excellent job with your HW tonight and
get excited for our Test Set on Saturday. Have a great day!
Thursday Morning, April 27, 2017- SCY @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/swim/drill by 25's
1:00 rest
8 x 75 @ 1:20- drill/drill/ kick (build), 2 free, 2 NO FREE
16 x 50 kick as follows:
1-3 on back @ :55, desc 1-3 & focus on UDK past flags
#4- with boards @ :40, giddyup here to make the interval
1 x 200 drill/skulling by 25's
1:00 rest, check HR
6 sets of:
2 x 100 swim/kick on back by 50's in primary stroke desc 1-2 @ 1:40- NO FREE
1 x 100 swim IM, except last 25 is kick free on back @ 1:20
:20 extra rest
BROKEN 75 kick with boards, get time - 25/50 @ 2:00
1 x 75 kick FAST for time on back- can you be faster than time from Broken 75?
50 easy choice/breaststroke kick (get kickboard from bulkhead)
1:00 rest between sets.
Until 7:15 a.m., finish up with...
50's swim free with shnorkel 2 @ :50, 1 @ :40, 2 @ :45, 1 @ :35
100 easy drill before you get out. Do an excellent job in school today and get excited for our Test Set on Saturday. Have a great day!
1:00 rest
8 x 75 @ 1:20- drill/drill/ kick (build), 2 free, 2 NO FREE
16 x 50 kick as follows:
1-3 on back @ :55, desc 1-3 & focus on UDK past flags
#4- with boards @ :40, giddyup here to make the interval
1 x 200 drill/skulling by 25's
1:00 rest, check HR
6 sets of:
2 x 100 swim/kick on back by 50's in primary stroke desc 1-2 @ 1:40- NO FREE
1 x 100 swim IM, except last 25 is kick free on back @ 1:20
:20 extra rest
BROKEN 75 kick with boards, get time - 25/50 @ 2:00
1 x 75 kick FAST for time on back- can you be faster than time from Broken 75?
50 easy choice/breaststroke kick (get kickboard from bulkhead)
1:00 rest between sets.
Until 7:15 a.m., finish up with...
50's swim free with shnorkel 2 @ :50, 1 @ :40, 2 @ :45, 1 @ :35
100 easy drill before you get out. Do an excellent job in school today and get excited for our Test Set on Saturday. Have a great day!
Wednesday, April 26, 2017
Wednesday, April 26, 2017- PM Junior Gold
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on bacl
1:00 rest
4 x 50 catchup free drill, double arm backstroke drill, by 25's @ 1:00
3 x 100 @ 1:50- 50 fist free drill br 3 (feel water on forearms), 50 choice kick on back- focus on UDK past the flags
8 x 75 as follows:
odds @ 1:20- 25 swim free (build) br 3, 50 swim/kick by 25's in primary stroke NO FREE
evens @ 1:25, kick IM on back (fly/free/breast by 25's), descend 1-2's, focus on UDK's past flags
LONG SWIM
3 times through:
150 swim backstroke (descend 50's 1-3, focus on UDK & hip rotation)
50 kick breast/free by 25's with boards
150 swim backstroke, smooth strong (75), then FAST (2nd 75)
50 kick breast/fly with boards
150 swim IM- focus on tempo on backstroke & kick on breaststroke
50 kick free with boards
Effort should increase from round to round
Check HR after 3rd time through
Everybody together until 6 p.m., finish up with...
50 kick @ 1:00- 1 easy 1 FAST, go 6 on back & 6 with boards.
100 easy drill before you get out. Do an excellent job with your HW tonight, and thank your parents for getting you to workout. Have a great day
1:00 rest
4 x 50 catchup free drill, double arm backstroke drill, by 25's @ 1:00
3 x 100 @ 1:50- 50 fist free drill br 3 (feel water on forearms), 50 choice kick on back- focus on UDK past the flags
8 x 75 as follows:
odds @ 1:20- 25 swim free (build) br 3, 50 swim/kick by 25's in primary stroke NO FREE
evens @ 1:25, kick IM on back (fly/free/breast by 25's), descend 1-2's, focus on UDK's past flags
LONG SWIM
3 times through:
150 swim backstroke (descend 50's 1-3, focus on UDK & hip rotation)
50 kick breast/free by 25's with boards
150 swim backstroke, smooth strong (75), then FAST (2nd 75)
50 kick breast/fly with boards
150 swim IM- focus on tempo on backstroke & kick on breaststroke
50 kick free with boards
Effort should increase from round to round
Check HR after 3rd time through
Everybody together until 6 p.m., finish up with...
50 kick @ 1:00- 1 easy 1 FAST, go 6 on back & 6 with boards.
100 easy drill before you get out. Do an excellent job with your HW tonight, and thank your parents for getting you to workout. Have a great day
Wednesday Morning, April 26, 2017- Combined Sr. Silver/Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on bacl
1:00 rest
4 x 50 catchup free drill, double arm backstroke drill, by 25's @ 1:00
3 x 100 @ 1:50- 50 fist free drill br 3 (feel water on forearms), 50 choice kick on back- focus on UDK past the flags
8 x 75 as follows:
odds @ 1:20- 25 swim free (build) br 3, 50 swim/kick by 25's IM in primary stroke NO FREE
evens @ 1:25, kick IM on back (fly/free/breast by 25's), descend 1-2's, focus on UDK's past flags
1 x 300- 75 drill/drill/kick, then last 25 is swim from a dive build to FAST- first 100 can be free, but last 2 x 100's should be in primary stroke NO FREE
1:00 rest, check HR
Sr. Silver-
4 sets of:
4 x 25 @ :40- 15m swim FAST, last 10 yards are drill
4 x 25 all swim, build to FAST finish @ :40
1 x 50 drill @ 1:00
4 x 25 all swim FAST @ :40
1 x 200 swim free with shnorkel, get time & descend 1-4
1:00 rest between sets, check HR; odd sets are free, even sets primary stroke NO FREE
Jr. Gold-
LONG SWIM
3 times through:
150 swim backstroke (descend 50's 1-3, focus on UDK & hip rotation)
50 kick breast/free by 25's with boards
150 swim backstroke, smooth strong (75), then FAST (2nd 75)
50 kick breast/fly with boards
150 swim IM- focus on tempo on backstroke & kick on breaststroke
50 kick free with boards
Effort should increase from round to round
Check HR after 3rd time through
Everybody together, finish up with...
50 kick @ 1:00- 1 easy 1 FAST, go 6 on back & 6 with boards.
100 easy drill before you get out. Do an excellent job with school today, and thank your parents for getting you to workout. Have a great day!
1:00 rest
4 x 50 catchup free drill, double arm backstroke drill, by 25's @ 1:00
3 x 100 @ 1:50- 50 fist free drill br 3 (feel water on forearms), 50 choice kick on back- focus on UDK past the flags
8 x 75 as follows:
odds @ 1:20- 25 swim free (build) br 3, 50 swim/kick by 25's IM in primary stroke NO FREE
evens @ 1:25, kick IM on back (fly/free/breast by 25's), descend 1-2's, focus on UDK's past flags
1 x 300- 75 drill/drill/kick, then last 25 is swim from a dive build to FAST- first 100 can be free, but last 2 x 100's should be in primary stroke NO FREE
1:00 rest, check HR
Sr. Silver-
4 sets of:
4 x 25 @ :40- 15m swim FAST, last 10 yards are drill
4 x 25 all swim, build to FAST finish @ :40
1 x 50 drill @ 1:00
4 x 25 all swim FAST @ :40
1 x 200 swim free with shnorkel, get time & descend 1-4
1:00 rest between sets, check HR; odd sets are free, even sets primary stroke NO FREE
Jr. Gold-
LONG SWIM
3 times through:
150 swim backstroke (descend 50's 1-3, focus on UDK & hip rotation)
50 kick breast/free by 25's with boards
150 swim backstroke, smooth strong (75), then FAST (2nd 75)
50 kick breast/fly with boards
150 swim IM- focus on tempo on backstroke & kick on breaststroke
50 kick free with boards
Effort should increase from round to round
Check HR after 3rd time through
Everybody together, finish up with...
50 kick @ 1:00- 1 easy 1 FAST, go 6 on back & 6 with boards.
100 easy drill before you get out. Do an excellent job with school today, and thank your parents for getting you to workout. Have a great day!
Tuesday, April 25, 2017
Tuesday, April 25, 2017- PM Junior Gold @ CM & IL
1 x 600- 300 sim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
Quick thoughts on backstroke at the meet
2 x 125 @ :10 rest- 50 catchup free drill, 75 drill/swim/drill by 25's backstroke- drill is choice
8 x 50 as follows:
25 sit & spin drill
25 1/2 ra 1/2 la drill backstroke
6 x 75 backstroke-
odds- drill/swim/drill by 25's @ 1:20- build the swim
evens- swim (build), drill, swim (FAST) by 25's @ 1:10
1:00 rest, check HR
6 sets of:
1 x 75 kick IM with boards @ 1:20
1 x 50 swim free br 3/5 by 25's @ :35
Vertical UDK for :20
FAST kick with boards @ :20, free in odd rounds, primary stroke NO FREE in even rounds
:10 rest
1 x 100 kick FAST on back for time (odd rounds), or BROKEN 100 kick 25/50/25 in even rounds, all @ 2:00 (odd rounds) or 2:30 (even rounds)
No additional rest between sets
If there is time...
50's swim free with shnorkel, 3 @ :50, 1 @ :40
Do an excellent job with your HW tonight, and with drylands. Get excited for our meet in two weeks. Have a great day!
1:00 rest
Quick thoughts on backstroke at the meet
2 x 125 @ :10 rest- 50 catchup free drill, 75 drill/swim/drill by 25's backstroke- drill is choice
8 x 50 as follows:
25 sit & spin drill
25 1/2 ra 1/2 la drill backstroke
6 x 75 backstroke-
odds- drill/swim/drill by 25's @ 1:20- build the swim
evens- swim (build), drill, swim (FAST) by 25's @ 1:10
1:00 rest, check HR
6 sets of:
1 x 75 kick IM with boards @ 1:20
1 x 50 swim free br 3/5 by 25's @ :35
Vertical UDK for :20
FAST kick with boards @ :20, free in odd rounds, primary stroke NO FREE in even rounds
:10 rest
1 x 100 kick FAST on back for time (odd rounds), or BROKEN 100 kick 25/50/25 in even rounds, all @ 2:00 (odd rounds) or 2:30 (even rounds)
No additional rest between sets
If there is time...
50's swim free with shnorkel, 3 @ :50, 1 @ :40
Do an excellent job with your HW tonight, and with drylands. Get excited for our meet in two weeks. Have a great day!
Tuesday, April 25, 2017- SCY @ CM
1 x 600- 300 sim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
Quick thoughts on backstroke at the meet
2 x 125 @ :10 rest- 50 catchup free drill, 75 drill/swim/drill by 25's backstroke- drill is choice
8 x 50 as follows:
25 sit & spin drill
25 1/2 ra 1/2 la drill backstroke
6 x 75 backstroke-
odds- drill/swim/drill by 25's @ 1:20- build the swim
evens- swim (build), drill, swim (FAST) by 25's @ 1:10
1:00 rest, check HR
6 sets of:
1 x 75 kick IM with boards @ 1:20
1 x 50 swim free br 3/5 by 25's @ :35
Vertical UDK for :20
FAST kick with boards @ :20, free in odd rounds, primary stroke NO FREE in even rounds
:10 rest
1 x 100 kick FAST on back for time (odd rounds), or BROKEN 100 kick 25/50/25 in even rounds, all @ 2:00 (odd rounds) or 2:30 (even rounds)
No additional rest between sets
LONG SWIM
3 times through:
150 swim backstroke (descend 50's 1-3, focus on UDK & hip rotation)
50 kick breast/free by 25's with boards
150 swim backstroke, smooth strong (75), then FAST (2nd 75)
50 kick breast/fly with boards
150 swim IM- focus on tempo on backstroke & kick on breaststroke
50 kick free with boards
Effort should increase from round to round
Check HR after 3rd time through
If there is time...
50's swim free with shnorkel, 3 @ :45, 1 @ :35
100 easy drill before you get out. Do an excellent job with school today- and with drylands. Have a great day!
1:00 rest
Quick thoughts on backstroke at the meet
2 x 125 @ :10 rest- 50 catchup free drill, 75 drill/swim/drill by 25's backstroke- drill is choice
8 x 50 as follows:
25 sit & spin drill
25 1/2 ra 1/2 la drill backstroke
6 x 75 backstroke-
odds- drill/swim/drill by 25's @ 1:20- build the swim
evens- swim (build), drill, swim (FAST) by 25's @ 1:10
1:00 rest, check HR
6 sets of:
1 x 75 kick IM with boards @ 1:20
1 x 50 swim free br 3/5 by 25's @ :35
Vertical UDK for :20
FAST kick with boards @ :20, free in odd rounds, primary stroke NO FREE in even rounds
:10 rest
1 x 100 kick FAST on back for time (odd rounds), or BROKEN 100 kick 25/50/25 in even rounds, all @ 2:00 (odd rounds) or 2:30 (even rounds)
No additional rest between sets
LONG SWIM
3 times through:
150 swim backstroke (descend 50's 1-3, focus on UDK & hip rotation)
50 kick breast/free by 25's with boards
150 swim backstroke, smooth strong (75), then FAST (2nd 75)
50 kick breast/fly with boards
150 swim IM- focus on tempo on backstroke & kick on breaststroke
50 kick free with boards
Effort should increase from round to round
Check HR after 3rd time through
If there is time...
50's swim free with shnorkel, 3 @ :45, 1 @ :35
100 easy drill before you get out. Do an excellent job with school today- and with drylands. Have a great day!
Monday, April 24, 2017
Monday, April 24, 2017- PM Junior Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
3 x 200 @ :15 rest- drill/swim on #1; drill/kick on #2; swim/kick on #3, by 25's
1 x 450- 50 drill, 25 kick from a dive, FAST UDK to the breakout, then choice kick on back to the end
1:00 rest, check HR
6 x 75 @ 1:25, 25 breast kick on back, 50 drill (choice/6ks back drill by 25's)
9 x 50 swim/kick by 25's backstroke @ :55, desc 1-3's except middle 3 x 50 @ :45
1 x 300 kick, 50 choice/breast with boards by 25's, 50 choice/breast on back (by 25's)
1:00 rest, check HR
All @ 1:00 rest,
15 min swim
10 min pull with shnorkle & buoy
5 min kick on back, last 25 of each 100 is breast kick on back, focus on UDK past the flags
Check HR
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for our meet in two weeks. Have a great day!
1:00 rest
3 x 200 @ :15 rest- drill/swim on #1; drill/kick on #2; swim/kick on #3, by 25's
1 x 450- 50 drill, 25 kick from a dive, FAST UDK to the breakout, then choice kick on back to the end
1:00 rest, check HR
6 x 75 @ 1:25, 25 breast kick on back, 50 drill (choice/6ks back drill by 25's)
9 x 50 swim/kick by 25's backstroke @ :55, desc 1-3's except middle 3 x 50 @ :45
1 x 300 kick, 50 choice/breast with boards by 25's, 50 choice/breast on back (by 25's)
1:00 rest, check HR
All @ 1:00 rest,
15 min swim
10 min pull with shnorkle & buoy
5 min kick on back, last 25 of each 100 is breast kick on back, focus on UDK past the flags
Check HR
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for our meet in two weeks. Have a great day!
Monday Morning, April 24, 2017- SCY @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
3 x 200 @ :15 rest- drill/swim on #1; drill/kick on #2; swim/kick on #3, by 25's
1 x 450- 50 drill, 25 kick from a dive, FAST UDK to the breakout, then choice kick on back to the end
1:00 rest, check HR
6 x 75 @ 1:25, 25 breast kick on back, 50 drill (choice/6ks back drill by 25's)
9 x 50 swim/kick by 25's backstroke @ :55, desc 1-3's except middle 3 x 50 @ :45
1 x 300 kick, 50 choice/breast with boards, 50 choice/breast on back (by 25's)
1:00 rest, check HR
2 sets of, all @ 1:00 rest
15 min swim
10 min pull with shnorkle & buoy
5 min kick (on back in 1st set, choice in 2nd set)
Check HR after each set.
Work on starts until 7:15 a.m.
100 easy drill before you get out. Do an excellent job in school today, start thinking about your long course goals. Have a great day!
1:00 rest
3 x 200 @ :15 rest- drill/swim on #1; drill/kick on #2; swim/kick on #3, by 25's
1 x 450- 50 drill, 25 kick from a dive, FAST UDK to the breakout, then choice kick on back to the end
1:00 rest, check HR
6 x 75 @ 1:25, 25 breast kick on back, 50 drill (choice/6ks back drill by 25's)
9 x 50 swim/kick by 25's backstroke @ :55, desc 1-3's except middle 3 x 50 @ :45
1 x 300 kick, 50 choice/breast with boards, 50 choice/breast on back (by 25's)
1:00 rest, check HR
2 sets of, all @ 1:00 rest
15 min swim
10 min pull with shnorkle & buoy
5 min kick (on back in 1st set, choice in 2nd set)
Check HR after each set.
Work on starts until 7:15 a.m.
100 easy drill before you get out. Do an excellent job in school today, start thinking about your long course goals. Have a great day!
Saturday, April 22, 2017
Sunday Morning, April 23, 2017- Sr. Silver @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
6 x 75 @ 1:25-
odds- 25 catchup free drill, 50 choice kick on back (UDK past flags)
evens- 25 kick free head out (build), 50 drill, NO FREE
4 x 100- 50 swim free br 3/5 by 25's, 50 drill/swim by 25's in primary stroke NO FREE
8 x 50 kick @ :55, #'s 3, 5 & 7 are with boards choice/breaststroke by 25's; others on back, UDK past flags
1 x 400- 75 drill/drill/kick (build kick to FAST), last 25 is swim from a dive build to FAST; odd 100's are free, even 100's are NO FREE
1:00 rest, check HR
With fins:
12 x 75 swim @ 1:40, desc 1-3's
1-3 free br 3
4-6 primary stroke NO FREE
7-9 choice stroke
10-12, all kick on back
1:00 rest, check HR then take off fins
With shnorkels,
1 x 450 swim free, desc the 150's 1-3 to something juicy
Check HR
Until 8:30 a.m., finish up with...
2 x 75 kick on back desc 1-2 @ 1:30, focus on 4 UDK's off each wall
1* x 50 kick FAST choice with boards @ 1:00
*add 1 x 50 in each round up to 4 x 50 kick FAST with boards, then back down to 3, then 2, then 1.
No extra rest between sets, check HR at 8:30 a.m.
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
6 x 75 @ 1:25-
odds- 25 catchup free drill, 50 choice kick on back (UDK past flags)
evens- 25 kick free head out (build), 50 drill, NO FREE
4 x 100- 50 swim free br 3/5 by 25's, 50 drill/swim by 25's in primary stroke NO FREE
8 x 50 kick @ :55, #'s 3, 5 & 7 are with boards choice/breaststroke by 25's; others on back, UDK past flags
1 x 400- 75 drill/drill/kick (build kick to FAST), last 25 is swim from a dive build to FAST; odd 100's are free, even 100's are NO FREE
1:00 rest, check HR
With fins:
12 x 75 swim @ 1:40, desc 1-3's
1-3 free br 3
4-6 primary stroke NO FREE
7-9 choice stroke
10-12, all kick on back
1:00 rest, check HR then take off fins
With shnorkels,
1 x 450 swim free, desc the 150's 1-3 to something juicy
Check HR
Until 8:30 a.m., finish up with...
2 x 75 kick on back desc 1-2 @ 1:30, focus on 4 UDK's off each wall
1* x 50 kick FAST choice with boards @ 1:00
*add 1 x 50 in each round up to 4 x 50 kick FAST with boards, then back down to 3, then 2, then 1.
No extra rest between sets, check HR at 8:30 a.m.
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, April 22, 2017- SCY for anybody not racing this weekend
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (UDK past flags)
1:00 rest
2 sets of:
4 x 25 @ :35- ra2 la2 free drill, keep head still, rotate hips evenly
2 x 75 @ :10 rest- 25 kick free head out (build), 25 swim free br 3, 25 drill NO FREE
6 x 50 swim/kick by 25's @ 1:00, desc 1-3 (free) and 4-6 primary stroke (NO FREE); in the 2nd set should be @ :55
No rest between sets, check HR after 2nd time through.
3 sets of:
3 x 100 kick IM order by 25's @ 1:40 (@ 1:45 if needed)
1 x 100 swim/kick by 50's in primary stroke @ 1:40
3 x 100 kick on back (UDK past flags), except 3rd 25 is swim in primary stroke NO FREE @ 1:50, desc 1-3 to what you can
1 x 300 swim free br 3- can be with shnorkel if you'd like; get time on 1st 300 (75-80% effort), descend from there through 2nd & 3rd sets
Check HR after each 300, :30 rest between sets.
Finish up with...
2 x 200 @ :20 rest
25 kick on back (UDK past flags) build to FAST, 25 choice skulling
Do an excellent job with your HW weekend & offer to help around the house. Regular workout schedule resumes on Monday. Have a great day!
1:00 rest
2 sets of:
4 x 25 @ :35- ra2 la2 free drill, keep head still, rotate hips evenly
2 x 75 @ :10 rest- 25 kick free head out (build), 25 swim free br 3, 25 drill NO FREE
6 x 50 swim/kick by 25's @ 1:00, desc 1-3 (free) and 4-6 primary stroke (NO FREE); in the 2nd set should be @ :55
No rest between sets, check HR after 2nd time through.
3 sets of:
3 x 100 kick IM order by 25's @ 1:40 (@ 1:45 if needed)
1 x 100 swim/kick by 50's in primary stroke @ 1:40
3 x 100 kick on back (UDK past flags), except 3rd 25 is swim in primary stroke NO FREE @ 1:50, desc 1-3 to what you can
1 x 300 swim free br 3- can be with shnorkel if you'd like; get time on 1st 300 (75-80% effort), descend from there through 2nd & 3rd sets
Check HR after each 300, :30 rest between sets.
Finish up with...
2 x 200 @ :20 rest
25 kick on back (UDK past flags) build to FAST, 25 choice skulling
Do an excellent job with your HW weekend & offer to help around the house. Regular workout schedule resumes on Monday. Have a great day!
Thursday, April 20, 2017
Thursday, April 20, 2017- PM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/"blow it out the back" fly drill, by 25's
1:00 rest
4 sets of 4 x 50:
1-2, drill/kick by 25's @ 1:00
3-4, swim/kick by 25's @ :55 (3rd & 4th sets @ :50)
Odd sets free, even sets primary stroke- NO FREE
After #16,
1 x 400- 25 choice skulling, 50 kick on back (4 UDK's off each wall), then last 25 from a dive swim build to FAST
1:00 rest, check HR
From mid-pool (VDK with hands behind head until :35), 4 sets of:
6 x 25 @ :35 (from mid-pool to wall/bulkhead & back)- dolphin/breast kick to scoreboard end, all free to bulkhead end
After #6, move to scoreboard end wall...
2 x 50 kick FAST @ :10 rest, 1st on back (UDK), 2nd with boards, all @ 2:00
After 4th set,
3 x 300 swim free with shnorkels, descend 1-3 to all out smoking FAST @ 5:00
Check HR
If there is time, with fins, finish up with...
24 x 25 @ :40- the usual.
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 sets of 4 x 50:
1-2, drill/kick by 25's @ 1:00
3-4, swim/kick by 25's @ :55 (3rd & 4th sets @ :50)
Odd sets free, even sets primary stroke- NO FREE
After #16,
1 x 400- 25 choice skulling, 50 kick on back (4 UDK's off each wall), then last 25 from a dive swim build to FAST
1:00 rest, check HR
From mid-pool (VDK with hands behind head until :35), 4 sets of:
6 x 25 @ :35 (from mid-pool to wall/bulkhead & back)- dolphin/breast kick to scoreboard end, all free to bulkhead end
After #6, move to scoreboard end wall...
2 x 50 kick FAST @ :10 rest, 1st on back (UDK), 2nd with boards, all @ 2:00
After 4th set,
3 x 300 swim free with shnorkels, descend 1-3 to all out smoking FAST @ 5:00
Check HR
If there is time, with fins, finish up with...
24 x 25 @ :40- the usual.
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, April 20, 2017- AM @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/"blow it out the back" fly drill, by 25's
1:00 rest
4 sets of 4 x 50:
1-2, drill/kick by 25's @ 1:00
3-4, swim/kick by 25's @ :55 (3rd & 4th sets @ :50)
Odd sets free, even sets primary stroke- NO FREE
After #16,
1 x 400- 25 choice skulling, 50 kick on back (4 UDK's off each wall), then last 25 from a dive swim build to FAST
1:00 rest, check HR
From mid-pool (VDK with hands behind head until :35), 4 sets of:
6 x 25 @ :35 (from mid-pool to wall/bulkhead & back)- dolphin/breast kick to scoreboard end, all free to bulkhead end
After #6, move to scoreboard end wall...
2 x 50 kick FAST @ :10 rest, 1st on back (UDK), 2nd with boards, all @ 2:00
After 4th set,
3 x 300 swim free with shnorkels, descend 1-3 to all out smoking FAST @ 4:30
Check HR
30 x 50 in primary stroke, all @ 1:00-
1 x 50 drill/swim by 25's
1 x 50 swim neg split
1 x 50 swim FAST
Every 3rd set of 3 x 50 can be choice
If there is time, with fins, finish up with...
24 x 25 @ :40- the usual.
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 sets of 4 x 50:
1-2, drill/kick by 25's @ 1:00
3-4, swim/kick by 25's @ :55 (3rd & 4th sets @ :50)
Odd sets free, even sets primary stroke- NO FREE
After #16,
1 x 400- 25 choice skulling, 50 kick on back (4 UDK's off each wall), then last 25 from a dive swim build to FAST
1:00 rest, check HR
From mid-pool (VDK with hands behind head until :35), 4 sets of:
6 x 25 @ :35 (from mid-pool to wall/bulkhead & back)- dolphin/breast kick to scoreboard end, all free to bulkhead end
After #6, move to scoreboard end wall...
2 x 50 kick FAST @ :10 rest, 1st on back (UDK), 2nd with boards, all @ 2:00
After 4th set,
3 x 300 swim free with shnorkels, descend 1-3 to all out smoking FAST @ 4:30
Check HR
30 x 50 in primary stroke, all @ 1:00-
1 x 50 drill/swim by 25's
1 x 50 swim neg split
1 x 50 swim FAST
Every 3rd set of 3 x 50 can be choice
If there is time, with fins, finish up with...
24 x 25 @ :40- the usual.
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, April 19, 2017
Wednesday, April 19, 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
4 x 50 @ 1:00- 25 catchup free drill, 25 choice drill 4th best stroke, NO FREE
1 x 300- 25 kick free head out, 50 drill/swim by 25's in primary stroke, NO FREE (4x)
Check HR
LONG SWIM-
4 times through:
225 swim free, desc the 3 x 75's 1-3 to 85%
150 swim IM- desc the 2 x 75's to 95%
1 x 75 kick FAST on back- 100% max effort here, UDK past the flags
Check HR after 4th time through
3 sets of:
4 x 75 as follows:
1-2, 25 swim in 4th best stroke NO FREE, 25 kick free head out, 25 kick choice on back (UDK) @ 1:30 desc 1-2
3-4, 50 swim in primary stroke, 25 kick choice on back (UDK) @ 1:20, desc 1-2 to what you can
1 x 100 swim/kick free by 50's @ 1:30- kick is with boards
1:00 rest after the first set (check HR), no rest between 2nd & 3rd sets.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!
1:00 rest
4 x 50 @ 1:00- 25 catchup free drill, 25 choice drill 4th best stroke, NO FREE
1 x 300- 25 kick free head out, 50 drill/swim by 25's in primary stroke, NO FREE (4x)
Check HR
LONG SWIM-
4 times through:
225 swim free, desc the 3 x 75's 1-3 to 85%
150 swim IM- desc the 2 x 75's to 95%
1 x 75 kick FAST on back- 100% max effort here, UDK past the flags
Check HR after 4th time through
3 sets of:
4 x 75 as follows:
1-2, 25 swim in 4th best stroke NO FREE, 25 kick free head out, 25 kick choice on back (UDK) @ 1:30 desc 1-2
3-4, 50 swim in primary stroke, 25 kick choice on back (UDK) @ 1:20, desc 1-2 to what you can
1 x 100 swim/kick free by 50's @ 1:30- kick is with boards
1:00 rest after the first set (check HR), no rest between 2nd & 3rd sets.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!
Tuesday, April 18, 2017
Wednesday Morning, April 19, 2017- AM Sr. Silver/Jr. Gold Combined @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
4 x 50 @ 1:00- 25 catchup free drill, 25 choice drill 4th best stroke, NO FREE
1 x 300- 25 kick free head out, 50 drill/swim by 25's in primary stroke, NO FREE
:20 rest, check HR
3 sets of:
4 x 75-
1-2, 25 swim in 4th best stroke NO FREE, 25 kick free head out, 25 kick choice on back (UDK) @ 1:30 desc 1-2
3-4, 50 swim in primary stroke, 25 kick choice on back (UDK) @ 1:20, desc 1-2 to what you can
1 x 100 swim/kick free by 50's @ 1:30- kick is with boards
1:00 rest after the first set (check HR), no rest between 2nd & 3rd sets.
With fins,
12 x 25 fly drill @ :40-
1&2, fly pull with free kick
3&4, choice fly drill
Take off fins after #12, then...
1 x 200- "blow it out the back" fly drill, skulling by 25's
1:00 rest
LONG SWIM-
4 times through:
225 swim free, desc the 3 x 75's 1-3 to 85%
150 swim IM- desc the 2 x 75's to 95%
1 x 75 kick FAST on back- 100% max effort here
Check HR after 4th time through
Until 7:15 a.m., finish up with:
2 x 25 kick FAST on back @ :40- UDK to halfway, then choice kick
1 x 25 kick FAST free with boards @ :20
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- 25 catchup free drill, 25 choice drill 4th best stroke, NO FREE
1 x 300- 25 kick free head out, 50 drill/swim by 25's in primary stroke, NO FREE
:20 rest, check HR
3 sets of:
4 x 75-
1-2, 25 swim in 4th best stroke NO FREE, 25 kick free head out, 25 kick choice on back (UDK) @ 1:30 desc 1-2
3-4, 50 swim in primary stroke, 25 kick choice on back (UDK) @ 1:20, desc 1-2 to what you can
1 x 100 swim/kick free by 50's @ 1:30- kick is with boards
1:00 rest after the first set (check HR), no rest between 2nd & 3rd sets.
With fins,
12 x 25 fly drill @ :40-
1&2, fly pull with free kick
3&4, choice fly drill
Take off fins after #12, then...
1 x 200- "blow it out the back" fly drill, skulling by 25's
1:00 rest
LONG SWIM-
4 times through:
225 swim free, desc the 3 x 75's 1-3 to 85%
150 swim IM- desc the 2 x 75's to 95%
1 x 75 kick FAST on back- 100% max effort here
Check HR after 4th time through
Until 7:15 a.m., finish up with:
2 x 25 kick FAST on back @ :40- UDK to halfway, then choice kick
1 x 25 kick FAST free with boards @ :20
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, April 18, 2017- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/skulling/drill by 25's
1:00 rest
With fins,
8 x 25- 3 breast pull with free kick @ :35, 1 FAST kick on back (UDK to 12.5) @ :20
9 x 75 @ 1:25, 50 2 dolphin kicks 1 pull breast (flip turns), 25 kick on back w/arms toward ceiling, desc 1-3 to something juicy
1:00 rest, take off fins & check HR
12 x 50 in sets of 3:
1- swim breast neg split
2- swim/kick on back, all breast
3- all kick with boards, breast/free by 25's
1-3 @ :55; 4-12 @ :50 (Lane 1, go 1-3 @ 1:00, last 9 @ :55- take 1:00 rest if you need it after #6)
1:00 rest, check HR
4 sets of:
4 x 25 kick with boards @ :30 (all @ 2:30)- odds are 1/2 dolph kick, forward ss, 1/2 breast kick; evens straight free kick
1 x 100 kick FAST for time on back (UDK) @ 2:00
4 x 25 kick @ :30 (all @ 2:30) on back, UDK past flags; odds breast, evens choice
3 x 50 kick FAST for time with boards @ :10 rest, all @ 3:30
No additional rest between sets; check HR after 3 x 50's
If there is time, work on turns
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands. Have a great day!
1:00 rest
With fins,
8 x 25- 3 breast pull with free kick @ :35, 1 FAST kick on back (UDK to 12.5) @ :20
9 x 75 @ 1:25, 50 2 dolphin kicks 1 pull breast (flip turns), 25 kick on back w/arms toward ceiling, desc 1-3 to something juicy
1:00 rest, take off fins & check HR
12 x 50 in sets of 3:
1- swim breast neg split
2- swim/kick on back, all breast
3- all kick with boards, breast/free by 25's
1-3 @ :55; 4-12 @ :50 (Lane 1, go 1-3 @ 1:00, last 9 @ :55- take 1:00 rest if you need it after #6)
1:00 rest, check HR
4 sets of:
4 x 25 kick with boards @ :30 (all @ 2:30)- odds are 1/2 dolph kick, forward ss, 1/2 breast kick; evens straight free kick
1 x 100 kick FAST for time on back (UDK) @ 2:00
4 x 25 kick @ :30 (all @ 2:30) on back, UDK past flags; odds breast, evens choice
3 x 50 kick FAST for time with boards @ :10 rest, all @ 3:30
No additional rest between sets; check HR after 3 x 50's
If there is time, work on turns
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands. Have a great day!
Tuesday Morning, April 18, 2017- SCY @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/skulling/drill by 25's
1:00 rest
With fins,
12 x 25- 2 breast pull with free kick @ :35, 1 FAST kick on back (UDK to 12.5) @ :20
9 x 75 @ 1:20, 50 2 dolphin kicks 1 pull breast (flip turns), 25 kick on back w/arms toward ceiling, desc 1-3 to something juicy
1:00 rest, take off fins & check HR
15 x 50 in sets of 3:
1- swim breast neg split
2- swim/kick on back, all breast
3- all kick with boards, breast/free by 25's
1-3 @ :55; 4-12 @ :50; last 3 @ :45
1:00 rest, check HR
4 sets of:
4 x 25 kick with boards @ :25 (all @ 3:00)- odds are 1/2 dolph kick, forward ss, 1/2 breast kick; evens straight free kick
1 x 100 kick FAST for time on back (UDK) @ 2:00
4 x 25 kick @ :25 (all @ 3:00) on back, UDK past flags; odds breast, evens choice
3 x 50 kick FAST for time with boards @ :10 rest, all @ 3:30
No additional rest between sets; check HR after 3 x 50's
LONG SWIM-
4 times through:
225 swim free, desc the 3 x 75's 1-3 to 85%
150 swim IM- desc the 2 x 75's to 95%
1 x 75 kick FAST on back- 100% max effort here
Check HR after 4th time through
If there is time, work on turns
100 easy drill before you get out. Do an excellent job in school today, and with drylands. Have a great day!
1:00 rest
With fins,
12 x 25- 2 breast pull with free kick @ :35, 1 FAST kick on back (UDK to 12.5) @ :20
9 x 75 @ 1:20, 50 2 dolphin kicks 1 pull breast (flip turns), 25 kick on back w/arms toward ceiling, desc 1-3 to something juicy
1:00 rest, take off fins & check HR
15 x 50 in sets of 3:
1- swim breast neg split
2- swim/kick on back, all breast
3- all kick with boards, breast/free by 25's
1-3 @ :55; 4-12 @ :50; last 3 @ :45
1:00 rest, check HR
4 sets of:
4 x 25 kick with boards @ :25 (all @ 3:00)- odds are 1/2 dolph kick, forward ss, 1/2 breast kick; evens straight free kick
1 x 100 kick FAST for time on back (UDK) @ 2:00
4 x 25 kick @ :25 (all @ 3:00) on back, UDK past flags; odds breast, evens choice
3 x 50 kick FAST for time with boards @ :10 rest, all @ 3:30
No additional rest between sets; check HR after 3 x 50's
LONG SWIM-
4 times through:
225 swim free, desc the 3 x 75's 1-3 to 85%
150 swim IM- desc the 2 x 75's to 95%
1 x 75 kick FAST on back- 100% max effort here
Check HR after 4th time through
If there is time, work on turns
100 easy drill before you get out. Do an excellent job in school today, and with drylands. Have a great day!
Monday, April 17, 2017
Monday, April 17, 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
1 x 200- 25 "blow it out the back" fly drill, choice skulling by 25's
With fins, 16 x 25 as follows:
2 x 25 fly pull with free kick @ :40
1 x 25 swim fly build to FAST @ :40
1 x 25 FAST dolphin kick on back (1/2 way UDK) @ :20
No rest between sets of 4, check HR after #16 & take fins off.
12 x 100 as follows:
1 x 100 swim 25 fly, 75 free br 3/5/3 by 25's @ 1:25
1 x 100 swim IM @ 1:35
1 x 100 swim 25 fly, 25 kick on back choice (UDK past flags), 50 kick with boards fly/free by 25's @ 1:45
1:00 rest after #'s 6 & 12, check HR.
With boards where noted, 4 sets of:
4 x "out & backs" with boards (odd sets) or swim (choice, in even sets) @ :40- dolph kick out, forward ss, breast kick back for the kick
1 x 50 kick FAST for time on back (BIG UDK!) @ 1:00- get time
1 x 50 BROKEN kick with boards FAST for time, 2 x 25 @ :10 rest, all @ 1:20
No extra rest between sets; kick on out & backs will change from round to round
After 2nd & 4th sets:
1 x 300 swim free with shnorkels, desc the 100's 1-3 to something juicy
Check HR
If there is time, work on starts.
Do an excellent job with your HW tonight, get excited for the long course meets. Have a great day !
1:00 rest
1 x 200- 25 "blow it out the back" fly drill, choice skulling by 25's
With fins, 16 x 25 as follows:
2 x 25 fly pull with free kick @ :40
1 x 25 swim fly build to FAST @ :40
1 x 25 FAST dolphin kick on back (1/2 way UDK) @ :20
No rest between sets of 4, check HR after #16 & take fins off.
12 x 100 as follows:
1 x 100 swim 25 fly, 75 free br 3/5/3 by 25's @ 1:25
1 x 100 swim IM @ 1:35
1 x 100 swim 25 fly, 25 kick on back choice (UDK past flags), 50 kick with boards fly/free by 25's @ 1:45
1:00 rest after #'s 6 & 12, check HR.
With boards where noted, 4 sets of:
4 x "out & backs" with boards (odd sets) or swim (choice, in even sets) @ :40- dolph kick out, forward ss, breast kick back for the kick
1 x 50 kick FAST for time on back (BIG UDK!) @ 1:00- get time
1 x 50 BROKEN kick with boards FAST for time, 2 x 25 @ :10 rest, all @ 1:20
No extra rest between sets; kick on out & backs will change from round to round
After 2nd & 4th sets:
1 x 300 swim free with shnorkels, desc the 100's 1-3 to something juicy
Check HR
If there is time, work on starts.
Do an excellent job with your HW tonight, get excited for the long course meets. Have a great day !
Monday Morning, April 17, 2017- Jr. Gold/Sr. Silver Combined @ Ida lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
1 x 200- 25 "blow it out the back" fly drill, choice skulling by 25's
With fins, 16 x 25 as follows:
2 x 25 fly pull with free kick @ :40
1 x 25 swim fly build to FAST @ :40
1 x 25 FAST dolphin kick on back (1/2 way UDK) @ :20
No rest between sets of 4, check HR after #16 & take fins off.
15 x 100 as follows:
1 x 100 swim 25 fly, 75 free br 3/5/3 by 25's @ 1:25
1 x 100 swim IM @ 1:35
1 x 100 swim 25 fly, 25 kick on back choice (UDK past flags), 50 kick with boards fly/free by 25's @ 1:45
No rest between sets of 3, check HR after #15
With boards where noted, 6 sets of:
4 x "out & backs" with boards @ :40- dolph kick out, forward ss, breast kick back
1 x 50 kick FAST for time on back (BIG UDK!) @ 1:00- get time
1 x 50 BROKEN kick with boards FAST for time, 2 x 25 @ :10 rest, all @ 1:20
No extra rest between sets; kick on out & backs will change from round to round
After 3rd & 6th sets:
1 x 300 swim free with shnorkels, desc the 100's 1-3 to something juicy
Check HR
If there is time, work on starts.
Do an excellent job with school today, get excited for the long course meets. Have a great day !
1:00 rest
1 x 200- 25 "blow it out the back" fly drill, choice skulling by 25's
With fins, 16 x 25 as follows:
2 x 25 fly pull with free kick @ :40
1 x 25 swim fly build to FAST @ :40
1 x 25 FAST dolphin kick on back (1/2 way UDK) @ :20
No rest between sets of 4, check HR after #16 & take fins off.
15 x 100 as follows:
1 x 100 swim 25 fly, 75 free br 3/5/3 by 25's @ 1:25
1 x 100 swim IM @ 1:35
1 x 100 swim 25 fly, 25 kick on back choice (UDK past flags), 50 kick with boards fly/free by 25's @ 1:45
No rest between sets of 3, check HR after #15
With boards where noted, 6 sets of:
4 x "out & backs" with boards @ :40- dolph kick out, forward ss, breast kick back
1 x 50 kick FAST for time on back (BIG UDK!) @ 1:00- get time
1 x 50 BROKEN kick with boards FAST for time, 2 x 25 @ :10 rest, all @ 1:20
No extra rest between sets; kick on out & backs will change from round to round
After 3rd & 6th sets:
1 x 300 swim free with shnorkels, desc the 100's 1-3 to something juicy
Check HR
If there is time, work on starts.
Do an excellent job with school today, get excited for the long course meets. Have a great day !
Saturday, April 15, 2017
Saturday Morning, April 15, 2017- SCY @ Ida Lee
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (UDK!)
1:00 rest
2 sets of:
4 x 25 catchup free drill @ :40 (primary stroke NO FREE in 2nd set)
4 x 25 out & back @ :35 (swim out, forward ss, kick back- all FAST), same stroke as 25's drill
4 x 25 kick FAST with boards @ :30- same stroke as 25's drill, primary stroke NO FREE in 2nd set
1:00 rest after 2nd set, check HR
4 sets of:
3 x 50 kick on back @ :55, focus on UDK past the flags; free in 1st set, choice in 2nd set, NO FREE in 3rd & 4th sets. 4th set @ :50- Lane 1 go kick/swim by 25's on the same intervals
1 x 75 kick FAST for time with boards @ 1:30- get time, add together for 300 total
Check HR after 3ach 75.
After 4th set...
3 x 100 kick all out FAST, if your times from these 3 x 100 add up to FASTER than your 4 x 75, you can get out & be done for today.
200 drill/skulling by 25's
1:00 rest, check HR
3 sets of:
2 x 200 swim freestyle with shnorkels @ 3:00, desc 1-2 to something juicy
1 x 250 swim freestyle, NO SHNORKEL, but make interval @ 3:00
Check HR throughout the set when you can
No additional rest between sets.
With fins, until 8:30 a.m., finish up with...
4 x 25 @ :40
odds- 15/10
#2- swim build to FAST
#4- all drill
1 x 50 swim all out FAST for time, target best 50 SCY time, @ 1:00
1 x 50 dolphin kick LUNGBUSTER/swim by 25's @ 1:00, can you equal or better the time you went of the first 50?
Change strokes after every other set.
100 easy drill before you get out. Do all your HW today so you're not rushing to do it tomorrow. Regular schedule resumes on Monday. Get excited for LCM, and enjoy the time off tomorrow!
1:00 rest
2 sets of:
4 x 25 catchup free drill @ :40 (primary stroke NO FREE in 2nd set)
4 x 25 out & back @ :35 (swim out, forward ss, kick back- all FAST), same stroke as 25's drill
4 x 25 kick FAST with boards @ :30- same stroke as 25's drill, primary stroke NO FREE in 2nd set
1:00 rest after 2nd set, check HR
4 sets of:
3 x 50 kick on back @ :55, focus on UDK past the flags; free in 1st set, choice in 2nd set, NO FREE in 3rd & 4th sets. 4th set @ :50- Lane 1 go kick/swim by 25's on the same intervals
1 x 75 kick FAST for time with boards @ 1:30- get time, add together for 300 total
Check HR after 3ach 75.
After 4th set...
3 x 100 kick all out FAST, if your times from these 3 x 100 add up to FASTER than your 4 x 75, you can get out & be done for today.
200 drill/skulling by 25's
1:00 rest, check HR
3 sets of:
2 x 200 swim freestyle with shnorkels @ 3:00, desc 1-2 to something juicy
1 x 250 swim freestyle, NO SHNORKEL, but make interval @ 3:00
Check HR throughout the set when you can
No additional rest between sets.
With fins, until 8:30 a.m., finish up with...
4 x 25 @ :40
odds- 15/10
#2- swim build to FAST
#4- all drill
1 x 50 swim all out FAST for time, target best 50 SCY time, @ 1:00
1 x 50 dolphin kick LUNGBUSTER/swim by 25's @ 1:00, can you equal or better the time you went of the first 50?
Change strokes after every other set.
100 easy drill before you get out. Do all your HW today so you're not rushing to do it tomorrow. Regular schedule resumes on Monday. Get excited for LCM, and enjoy the time off tomorrow!
Friday, April 14, 2017
Friday Morning, April 14, 2017- SCY @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest
4 x 100 @ :10 rest- drill/swim/drill/skulling by 25's; 1st 2 x 100 free, 3-4 NO FREE
Check HR
Everybody together, 2 sets of:
4 x 50 @ :55 (1:00)- 25 catchup free drill (BIG kick), 25 kick on back NO FREE (build)
6 x 25 kick on back, 2 @ :35, 1 @ :20- focus on UDK past flags
4 x 50 @ :50, swim/kick by 25's in primary stroke, NO FREE; desc 1-4
6 x 25 kick with boards dolphin kick/choice for 1-2 @ :35 (forward ss @ mnidpool); all FAST in primary stroke for #3 & 6 @ :20
2 x 300 as follows:
75 back swim (tempo), 50 breast swim (BIG kick) , 25 kick FAST free on back, desc 300's 1-2 @ 4:30
Check HR after each set, 1:00 rest after 2nd set, get shnorkels.
Until 7:15 a.m., finish up with...
2 x 75 swim free with shnorkels @ 1:05- desc 1-2 to what you can
3 x 50 swim/kick free with shnorkels (no board on kick, go super boy/girl style) @ :55
1 x 100 swim free at mile pace @ 1:30
Check HR after each round.
100 easy drill before you get out. Tomorrow morning here at 6:30-8:30 a.m. (NO drylands tomorrow). Enjoy the time off today!
1:00 rest
4 x 100 @ :10 rest- drill/swim/drill/skulling by 25's; 1st 2 x 100 free, 3-4 NO FREE
Check HR
Everybody together, 2 sets of:
4 x 50 @ :55 (1:00)- 25 catchup free drill (BIG kick), 25 kick on back NO FREE (build)
6 x 25 kick on back, 2 @ :35, 1 @ :20- focus on UDK past flags
4 x 50 @ :50, swim/kick by 25's in primary stroke, NO FREE; desc 1-4
6 x 25 kick with boards dolphin kick/choice for 1-2 @ :35 (forward ss @ mnidpool); all FAST in primary stroke for #3 & 6 @ :20
2 x 300 as follows:
75 back swim (tempo), 50 breast swim (BIG kick) , 25 kick FAST free on back, desc 300's 1-2 @ 4:30
Check HR after each set, 1:00 rest after 2nd set, get shnorkels.
Until 7:15 a.m., finish up with...
2 x 75 swim free with shnorkels @ 1:05- desc 1-2 to what you can
3 x 50 swim/kick free with shnorkels (no board on kick, go super boy/girl style) @ :55
1 x 100 swim free at mile pace @ 1:30
Check HR after each round.
100 easy drill before you get out. Tomorrow morning here at 6:30-8:30 a.m. (NO drylands tomorrow). Enjoy the time off today!
Wednesday, April 12, 2017
Wednesday Morning, April 12, 2017- SCY @ Ida Lee
1 x 600- 300 swim free, 300 reverse IM- each 100 is drill/swim by 25's
1:00 rest
6 x 75 @ 1:20- 50 drill catchup free/NO FREE, 25 skulling (bend elbows, feel water on hands & forearms)
4 x 125 @ 2:10- 50 free (swim/fist drill by 25's), 25 kick free (UDK to 1/2 way), 50 drill in 4th best stroke, NO FREE
12 x 50 @ :55 in sets of 4:
1-2, swim/kick free desc 1-2
3-4, swim/kick in 4th best stroke NO FREE
1:00 rest, check HR
With fins-
24 x 25 (odd sets of 4 are fly, even sets of 4 are choice)
1-2, 15/10, be deliberate with the drill on the last 10 yards @ :40
#3- all swim build to FAST @ :40
#4- all kick on back (UDK to halfway) @ :20
Check HR & take off fins after #24, go 100 easy drill
LONG SWIM
4 times through:
150 swim free, descend the 3 x 50 to something strong (+85%)
100 fly- drill/swim by 25's, build the swim to juicy
75 swim backstroke ("sit & spin" style tempo), 50 swim breaststroke (BIG kick), 25 kick free on back
Check HR after 4th time through
Until 7:15 a.m., finish up with:
4 x 50 kick with boards, "out & back" style with backwards ss at midpool; "out" is always breast kick, "back" is always dolphin kick
1 x 100 swim free br 3/5 by 50's @ 1:10
1 x 100 kick FAST for time on back @ 1:40
No rest between sets.
100 easy drill before you get out. Do some reading today, offer to help your parents around the house. Friday Morning here at 5:15 a.m., then Saturday Morning here at 6:30 a.m. Have a great day!
1:00 rest
6 x 75 @ 1:20- 50 drill catchup free/NO FREE, 25 skulling (bend elbows, feel water on hands & forearms)
4 x 125 @ 2:10- 50 free (swim/fist drill by 25's), 25 kick free (UDK to 1/2 way), 50 drill in 4th best stroke, NO FREE
12 x 50 @ :55 in sets of 4:
1-2, swim/kick free desc 1-2
3-4, swim/kick in 4th best stroke NO FREE
1:00 rest, check HR
With fins-
24 x 25 (odd sets of 4 are fly, even sets of 4 are choice)
1-2, 15/10, be deliberate with the drill on the last 10 yards @ :40
#3- all swim build to FAST @ :40
#4- all kick on back (UDK to halfway) @ :20
Check HR & take off fins after #24, go 100 easy drill
LONG SWIM
4 times through:
150 swim free, descend the 3 x 50 to something strong (+85%)
100 fly- drill/swim by 25's, build the swim to juicy
75 swim backstroke ("sit & spin" style tempo), 50 swim breaststroke (BIG kick), 25 kick free on back
Check HR after 4th time through
Until 7:15 a.m., finish up with:
4 x 50 kick with boards, "out & back" style with backwards ss at midpool; "out" is always breast kick, "back" is always dolphin kick
1 x 100 swim free br 3/5 by 50's @ 1:10
1 x 100 kick FAST for time on back @ 1:40
No rest between sets.
100 easy drill before you get out. Do some reading today, offer to help your parents around the house. Friday Morning here at 5:15 a.m., then Saturday Morning here at 6:30 a.m. Have a great day!
Monday, April 10, 2017
Monday Moring, April 10, 2017- SCY @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
4 x 150 drill/swim by 25's, all @ :10 rest- #3 is fly (others are choice)
1:00 rest, get fins
With fins,
24 x 25 @ :40- the usual in sets of 4 (evens rounds of 4 are fly)
1:00 rest, take off fins
6 sets of:
3 x 200 @ 3:00 descend 1-3-
odds- kick on back (100), 3rd 50 is swim in primary stroke, 50 kick FAST choice w/boards
#2- swim IM (100), 3rd 50 is kick FAST with boards in primary stroke, 50 swim in 4th best stroke (NO FREE)
BROKEN 150 kick- different from round to round
1:00 rest between sets, check HR
Until 7:15 a.m., finish up with...
2 x 75 swim free with shnorkel @ 1:05- desc 1-2
1 x 50 swim free with shnorkel @ :35
1:00 rest after every third set.
100 easy drill before you get out. Be active today, walk the dog, help around the house, etc...and enjoy the time off. Wednesday Morning back here at 5:15 a.m., breakfast at Deli South afterwards. Have a great day!
1:00 rest
4 x 150 drill/swim by 25's, all @ :10 rest- #3 is fly (others are choice)
1:00 rest, get fins
With fins,
24 x 25 @ :40- the usual in sets of 4 (evens rounds of 4 are fly)
1:00 rest, take off fins
6 sets of:
3 x 200 @ 3:00 descend 1-3-
odds- kick on back (100), 3rd 50 is swim in primary stroke, 50 kick FAST choice w/boards
#2- swim IM (100), 3rd 50 is kick FAST with boards in primary stroke, 50 swim in 4th best stroke (NO FREE)
BROKEN 150 kick- different from round to round
1:00 rest between sets, check HR
Until 7:15 a.m., finish up with...
2 x 75 swim free with shnorkel @ 1:05- desc 1-2
1 x 50 swim free with shnorkel @ :35
1:00 rest after every third set.
100 easy drill before you get out. Be active today, walk the dog, help around the house, etc...and enjoy the time off. Wednesday Morning back here at 5:15 a.m., breakfast at Deli South afterwards. Have a great day!
Sunday, April 9, 2017
Sunday, April 9, 2017- Combined Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick, drill, skulling by 75's
1:00 rest
8 x 75 @ 1:20-
odds- 50 catchup free drill, 25 fly kick on side (face clock (BRC)
evens- 25 kick free head out (build), 50 drill choice in primary stroke
7 x 100 @ 1:40 as follows:
odds- 50 swim free, 50 drill/swim by 25's in primary stroke NO FREE
evens- 25 kick on back choice, 50 swim in primary stroke, 25 swim (build) in 4th best stroke
3 sets of:
6 x 25 kick-
odds breast kick on back @ :40
evens- FROM A DIVE, UDK to halfway, then choice kick FAST @ :20
Middle set of 6, go all TOMBSTONE KICK with boards @ :40, odds free, evens choice NO FREE
1:00 rest, check HR
6 x 5-minute swims @ 6:00, increase distance swum 1-3 & 4-6
With fins, finish up with...
24 x 25 @ :40- the usual
100 easy drill before you get out. Do some reading tonight, offer to help around the house. Tomorrow morning right here, 5:15-7:15 a.m. Have a great day!
1:00 rest
8 x 75 @ 1:20-
odds- 50 catchup free drill, 25 fly kick on side (face clock (BRC)
evens- 25 kick free head out (build), 50 drill choice in primary stroke
7 x 100 @ 1:40 as follows:
odds- 50 swim free, 50 drill/swim by 25's in primary stroke NO FREE
evens- 25 kick on back choice, 50 swim in primary stroke, 25 swim (build) in 4th best stroke
3 sets of:
6 x 25 kick-
odds breast kick on back @ :40
evens- FROM A DIVE, UDK to halfway, then choice kick FAST @ :20
Middle set of 6, go all TOMBSTONE KICK with boards @ :40, odds free, evens choice NO FREE
1:00 rest, check HR
6 x 5-minute swims @ 6:00, increase distance swum 1-3 & 4-6
With fins, finish up with...
24 x 25 @ :40- the usual
100 easy drill before you get out. Do some reading tonight, offer to help around the house. Tomorrow morning right here, 5:15-7:15 a.m. Have a great day!
Friday, April 7, 2017
Saturday Morning, April 8, 2017- SCY @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
With fins:
4 x 25 fly kick on side @ :35- face the big red clock ("BRC"), keep head on shoulder & move torso
6 x 25 kick on back @ :35-
odds- smooth UDK to halfway, then build
evens- 4 small FAST UDK, then all kick FAST to the end
8 x 25 as follows-
odds- 1/2 ra 1//2 la fly drill @ :40
evens- swim FAST fly @ :20
Check HR & take fins off, then...
1 x 200 choice fly drill/choice (drill, swim, kick or skulling) NO FLY OR FREE by 25's
1:00 rest, check HR again
3 sets of:
4 x 50 swim fly/choice by 25's @ :50 (3@ :55 for Lane 1)
3 x 100 swim IM, last 25 is kick free on back @ 1:40, desc 1-3 to what you can (Lane 1 @ 2:00)
2 x 125 swim free br 3 (odd 25's)/5 (even 25's) @ 1:35 (Lane 1 go 100's on the same interval, br 3)
:30 rest after each set, check HR
Here's the catch: in each round the intervals get :05 faster
With boards where noted, 4 sets of:
4 x "out & backs" w/boards (forward ss @ midpool) @ :40, "out" is choice, "back" is always fly
:20 extra rest
1 x 100 @ 2:00 kick all out FAST for time, except 3rd 25 is swim in 4th best stroke
No rest between sets, check HR after 100 kick.
Until 8:30 a.m., finish up with...
Long kick as follows:
100 kick on back choice (focus on 4 FAST UDK's off each wall), then 25 kick FAST with boards in primary stroke- add a 25 to each primary kick (100ba/25pr; 100ba/50pr; 100ba/75pr, etc...)
100 easy drill before you get out. Do some reading today, offer to help your parents around the house, and don't forget about drylands today. Also, breakfast at Deli South after workout on Wednesday Morning. Have a great day!
1:00 rest
With fins:
4 x 25 fly kick on side @ :35- face the big red clock ("BRC"), keep head on shoulder & move torso
6 x 25 kick on back @ :35-
odds- smooth UDK to halfway, then build
evens- 4 small FAST UDK, then all kick FAST to the end
8 x 25 as follows-
odds- 1/2 ra 1//2 la fly drill @ :40
evens- swim FAST fly @ :20
Check HR & take fins off, then...
1 x 200 choice fly drill/choice (drill, swim, kick or skulling) NO FLY OR FREE by 25's
1:00 rest, check HR again
3 sets of:
4 x 50 swim fly/choice by 25's @ :50 (3
3 x 100 swim IM, last 25 is kick free on back @ 1:40, desc 1-3 to what you can (Lane 1 @ 2:00)
2 x 125 swim free br 3 (odd 25's)/5 (even 25's) @ 1:35 (Lane 1 go 100's on the same interval, br 3)
:30 rest after each set, check HR
Here's the catch: in each round the intervals get :05 faster
With boards where noted, 4 sets of:
4 x "out & backs" w/boards (forward ss @ midpool) @ :40, "out" is choice, "back" is always fly
:20 extra rest
1 x 100 @ 2:00 kick all out FAST for time, except 3rd 25 is swim in 4th best stroke
No rest between sets, check HR after 100 kick.
Until 8:30 a.m., finish up with...
Long kick as follows:
100 kick on back choice (focus on 4 FAST UDK's off each wall), then 25 kick FAST with boards in primary stroke- add a 25 to each primary kick (100ba/25pr; 100ba/50pr; 100ba/75pr, etc...)
100 easy drill before you get out. Do some reading today, offer to help your parents around the house, and don't forget about drylands today. Also, breakfast at Deli South after workout on Wednesday Morning. Have a great day!
Friday Morning, April 7, 2017- SCY @ CM
1 x 600- 300 swi freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
6 x 100 @ :10 rest, 50 drill, then 50 swim/kick by 50's
odds- freestyle
evens choice, NO FREESTYLE
Everybody together:
16 x 50 in sets of 4:
1-3 kick on back @ :55, desc 1-3
#4- swim/kick by 25's choice @ :45
1:00 rest, check HR
18 x 150's @ 3:00 as follows
1- 50 swim FAST, 100 drill/choice by 25's
2- 2 x 50 swim FAST @ :10 rest, 50 drill
3- 3 x 50 swim FAST @ :10 rest
2 rounds primary stroke, 2 rounds free, 2 rounds kick with boards
With shnorkels until 7:15, finish up with:
3 x 50 swim free @ :45
1 x 75 swim free @ :50
3 x 50 swim free @ :50
1 x 75 swim free @ :45
:30 rest after each round, check HR
100 easy drill before you get out. Enjoy the time off today- do something productive- read, walk the dog, etc...Tomorrow at Ida Lee, 6:30-8:30 a.m. Have a great day!
1:00 rest
6 x 100 @ :10 rest, 50 drill, then 50 swim/kick by 50's
odds- freestyle
evens choice, NO FREESTYLE
Everybody together:
16 x 50 in sets of 4:
1-3 kick on back @ :55, desc 1-3
#4- swim/kick by 25's choice @ :45
1:00 rest, check HR
18 x 150's @ 3:00 as follows
1- 50 swim FAST, 100 drill/choice by 25's
2- 2 x 50 swim FAST @ :10 rest, 50 drill
3- 3 x 50 swim FAST @ :10 rest
2 rounds primary stroke, 2 rounds free, 2 rounds kick with boards
With shnorkels until 7:15, finish up with:
3 x 50 swim free @ :45
1 x 75 swim free @ :50
3 x 50 swim free @ :50
1 x 75 swim free @ :45
:30 rest after each round, check HR
100 easy drill before you get out. Enjoy the time off today- do something productive- read, walk the dog, etc...Tomorrow at Ida Lee, 6:30-8:30 a.m. Have a great day!
Thursday, April 6, 2017
Thursday, April 6, 2017- PM Junior Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 50's
1:00 rest
4 x 50 catchup free drill @ 1:00- fast feet, slow hands, keep head still
18 x 25 in sets of 6 as follows:
1-2, breast pull with free kick
3-4, fly pull with free kick
5-6, kick free on back with 4 FAST UDK's
1st set of 6 @ :40; next 6 @ :35; last 6 @ :30
1:00 rest
3 sets of:
3 x 100 kick w/boards @ 1:50- 75 IM order by 25's, :10 rest, 25 FAST in primary stroke
2 x 75 @ 1:30- 50 kick on back, 25 swim in primary stroke, time on #2 should be =/- than 100 BT
1 x 200 kick for time, BROKEN at 50's (:10 rest) as follows (by 50's):
4th best on back
primary stroke with boards
primary stroke on back
4th best with boards
Check HR after each set
If there is time, finish up with...
All with shnorkel:
2 x 50 swim free @ :50
1 x 75 swim free @ 1:00
2 x 50 swim free @ :45
1 x 75 swim free @ :55
(Lane 1 add :05 to each)
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the LCM season. Have a great day!
1:00 rest
4 x 50 catchup free drill @ 1:00- fast feet, slow hands, keep head still
18 x 25 in sets of 6 as follows:
1-2, breast pull with free kick
3-4, fly pull with free kick
5-6, kick free on back with 4 FAST UDK's
1st set of 6 @ :40; next 6 @ :35; last 6 @ :30
1:00 rest
3 sets of:
3 x 100 kick w/boards @ 1:50- 75 IM order by 25's, :10 rest, 25 FAST in primary stroke
2 x 75 @ 1:30- 50 kick on back, 25 swim in primary stroke, time on #2 should be =/- than 100 BT
1 x 200 kick for time, BROKEN at 50's (:10 rest) as follows (by 50's):
4th best on back
primary stroke with boards
primary stroke on back
4th best with boards
Check HR after each set
If there is time, finish up with...
All with shnorkel:
2 x 50 swim free @ :50
1 x 75 swim free @ 1:00
2 x 50 swim free @ :45
1 x 75 swim free @ :55
(Lane 1 add :05 to each)
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the LCM season. Have a great day!
Thursday Morning, April 6, 2017- AM @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 50's
1:00 rest
4 x 50 catchup free drill @ 1:00- fast feet, slow hands, keep head still
18 x 25 in sets of 6 as follows:
1-2, breast pull with free kick
3-4, fly pull with free kick
5-6, kick free on back with 4 FAST UDK's
1st set of 6 @ :35; next 6 @ :30; last 6 @ :25
1:00 rest
3 sets of:
3 x 100 kick w/boards @ 1:45- 75 IM order by 25's, :10 rest, 25 FAST in primary stroke
2 x 75 @ 1:30- 50 kick on back, 25 swim in primary stroke, time on #2 should be =/- than 100 BT
1 x 200 kick for time, BROKEN at 50's (:10 rest) as follows:
4th best on back
primary stroke with boards
primary stroke on back
4th best with boards
Check HR after each set
MYSTERY SET
If there is time, finish up with...
All with shnorkel:
2 x 50 swim free @ :45
1 x 75 swim free @ :55
2 x 50 swim free @ :40
1 x 75 swim free @ :50
(Lane 1 add :05 to each)
100 easy drill before you get out. Do an excellent job in school today- remember, regular workout tomorrow morning here at CM, 5:15-7:15. Have a great day!
1:00 rest
4 x 50 catchup free drill @ 1:00- fast feet, slow hands, keep head still
18 x 25 in sets of 6 as follows:
1-2, breast pull with free kick
3-4, fly pull with free kick
5-6, kick free on back with 4 FAST UDK's
1st set of 6 @ :35; next 6 @ :30; last 6 @ :25
1:00 rest
3 sets of:
3 x 100 kick w/boards @ 1:45- 75 IM order by 25's, :10 rest, 25 FAST in primary stroke
2 x 75 @ 1:30- 50 kick on back, 25 swim in primary stroke, time on #2 should be =/- than 100 BT
1 x 200 kick for time, BROKEN at 50's (:10 rest) as follows:
4th best on back
primary stroke with boards
primary stroke on back
4th best with boards
Check HR after each set
MYSTERY SET
If there is time, finish up with...
All with shnorkel:
2 x 50 swim free @ :45
1 x 75 swim free @ :55
2 x 50 swim free @ :40
1 x 75 swim free @ :50
(Lane 1 add :05 to each)
100 easy drill before you get out. Do an excellent job in school today- remember, regular workout tomorrow morning here at CM, 5:15-7:15. Have a great day!
Wednesday, April 5, 2017
Wednesday, April 5, 2017- PM Jr. Gold
1 x 600- 300 swim freestyle, 300 reverse IM- 3 reverse 100 IM's drill- middle 100 is kick on back
1:00 rest
With fins:
4 x 50 ra2 la2 free drill @ 1:00
4 x 75 @ 1:15- 25 sit & spin back drill, 50 1/2 ra 1/2 la back drill
6 x 50 kick free head out, swim back stroke @ :50
1:00 rest, take fins off, check HR, then...
9 x 50 swim backstroke as follows:
1-3 @ :55, desc 1-3
4-6 swim @ :45
7-9 desc 1-3 @ 1:05, #3 should be juicy!
1:00 rest, check HR
LONG SWIM-
2 times through:
200 fly (150 drill/swim by 25's, then 50 dolph kick on back- 4 UDK's)
200 back (150 swim neg split, then 50 kick free on back- 4 UDK's)
200 breast (150 swim- desc the 50's 1-3, then 50 breast kick with boards easy/FAST by 25's)
200 free (150 swim- 75 build, 75 FAST, then 50 free kick with boards all FAST)
Check HR after 2nd time through
Work on starts & breakouts until 6:00 p..m.
100 easy drill before you get out. Do an excellent job with your HW tonight- remember, 5:15-7:15 a.m. next week on Mon-Wed-Fri at Ida Lee. Have a great day!
1:00 rest
With fins:
4 x 50 ra2 la2 free drill @ 1:00
4 x 75 @ 1:15- 25 sit & spin back drill, 50 1/2 ra 1/2 la back drill
6 x 50 kick free head out, swim back stroke @ :50
1:00 rest, take fins off, check HR, then...
9 x 50 swim backstroke as follows:
1-3 @ :55, desc 1-3
4-6 swim @ :45
7-9 desc 1-3 @ 1:05, #3 should be juicy!
1:00 rest, check HR
LONG SWIM-
2 times through:
200 fly (150 drill/swim by 25's, then 50 dolph kick on back- 4 UDK's)
200 back (150 swim neg split, then 50 kick free on back- 4 UDK's)
200 breast (150 swim- desc the 50's 1-3, then 50 breast kick with boards easy/FAST by 25's)
200 free (150 swim- 75 build, 75 FAST, then 50 free kick with boards all FAST)
Check HR after 2nd time through
Work on starts & breakouts until 6:00 p..m.
100 easy drill before you get out. Do an excellent job with your HW tonight- remember, 5:15-7:15 a.m. next week on Mon-Wed-Fri at Ida Lee. Have a great day!
Wednesday Morning, April 5, 2017- Sr. Silver/Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- 3 reverse 100 IM's drill- middle 100 is kick on back
1:00 rest
With fins:
4 x 50 ra2 la2 free drill @ 1:00
4 x 75 @ 1:15- 25 sit & spin back drill, 50 1/2 ra 1/2 la back drill
6 x 50 kick free head out, swim back stroke @ :50
1:00 rest, take fins off, check HR
20 x 100 as follows, all @ 1:30-
100 swim 75 free br 3, 25 back
100 swim 50 free br 3/50 back
100 swim 25 free br 3/75 back
100 swim all back
100 kick FAST with boards- free/NO FREE @ 1:30
(in even rounds, BROKEN 100 KICK- 4 x 25 kick FAST with boards @ :10 rest, all @ 2:30)
1:00 rest after #20, check HR
LONG SWIM-
2 times through:
150 fly (drill/swim by 25's)
50 dolph kick on back (4 UDK's)
150 swim back- neg split
50 kick free on back (4 UDK's)
150 swim breast- desc the 50's 1-3
50 breast kick with boards
150 swim free- 75 build, 75 FAST
50 free kick with boards
Check HR after 2nd time through
Work on starts & breakouts until 7:15 a.m.
100 easy drill before you get out. Do an excellent job in school today- remember, 5:15-7:15 a.m. next week on Mon-Wed-Fri here at Ida Lee. Have a great day!
1:00 rest
With fins:
4 x 50 ra2 la2 free drill @ 1:00
4 x 75 @ 1:15- 25 sit & spin back drill, 50 1/2 ra 1/2 la back drill
6 x 50 kick free head out, swim back stroke @ :50
1:00 rest, take fins off, check HR
20 x 100 as follows, all @ 1:30-
100 swim 75 free br 3, 25 back
100 swim 50 free br 3/50 back
100 swim 25 free br 3/75 back
100 swim all back
100 kick FAST with boards- free/NO FREE @ 1:30
(in even rounds, BROKEN 100 KICK- 4 x 25 kick FAST with boards @ :10 rest, all @ 2:30)
1:00 rest after #20, check HR
LONG SWIM-
2 times through:
150 fly (drill/swim by 25's)
50 dolph kick on back (4 UDK's)
150 swim back- neg split
50 kick free on back (4 UDK's)
150 swim breast- desc the 50's 1-3
50 breast kick with boards
150 swim free- 75 build, 75 FAST
50 free kick with boards
Check HR after 2nd time through
Work on starts & breakouts until 7:15 a.m.
100 easy drill before you get out. Do an excellent job in school today- remember, 5:15-7:15 a.m. next week on Mon-Wed-Fri here at Ida Lee. Have a great day!
Tuesday, April 4, 2017
Tuesday, April 4, 2017- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
200 drill/skull choice by 25's, then put fins on
With fins,
4 x 50 @ 1:00, 25 fly kick on side, 25 1/2 ra 1/2 la fly drill
6 x 75 @ 1:20, 50 3 kicks 1 pull fly drill, last 25 kick on back- UDK to halfway
9 x 50 fly pull with free kick/kick by 25's in sets of 3 as follows:
1-3 @ :55 (kick on side)
4-6 @ :50 (kick on back)
7-9 @ :45- kick on side or back, but make the interval
:30 rest, check HR & take off fins
1 x 250- skulling/swim fly (build) from a dive
1:00 rest
12 x 100 as follows, in sets of 4:
odds- 25 swim fly br 1/1, 50 kick on back (4 UDK's) , 25 catchup free drill with overkick
evens- 25 dolph kick with boards, 50 swim back/breast by 25's, 25 kick free with boards
4 @ 1:45 (1:55 Lane 1)
4 @ 1:35 (1:45)
4 @ 1:30 (1:40)
1:00 rest
With boards, finish up with...
25's kick @ :30 (:30 rest after 6 x 25; every third set of 6 on back)
odds 15 FAST/10 easy, your choice kick
evens- all FAST free kick
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
200 drill/skull choice by 25's, then put fins on
With fins,
4 x 50 @ 1:00, 25 fly kick on side, 25 1/2 ra 1/2 la fly drill
6 x 75 @ 1:20, 50 3 kicks 1 pull fly drill, last 25 kick on back- UDK to halfway
9 x 50 fly pull with free kick/kick by 25's in sets of 3 as follows:
1-3 @ :55 (kick on side)
4-6 @ :50 (kick on back)
7-9 @ :45- kick on side or back, but make the interval
:30 rest, check HR & take off fins
1 x 250- skulling/swim fly (build) from a dive
1:00 rest
12 x 100 as follows, in sets of 4:
odds- 25 swim fly br 1/1, 50 kick on back (4 UDK's) , 25 catchup free drill with overkick
evens- 25 dolph kick with boards, 50 swim back/breast by 25's, 25 kick free with boards
4 @ 1:45 (1:55 Lane 1)
4 @ 1:35 (1:45)
4 @ 1:30 (1:40)
1:00 rest
With boards, finish up with...
25's kick @ :30 (:30 rest after 6 x 25; every third set of 6 on back)
odds 15 FAST/10 easy, your choice kick
evens- all FAST free kick
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Have a great day!
Tuesday, April 4, 2017- AM @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
200 drill/skull choice by 25's, then put fins on
With fins,
4 x 50 @ 1:00, 25 fly kick on side, 25 1/2 ra 1/2 la fly drill
6 x 75 @ 1:15, 50 3 kicks 1 pull fly drill, last 25 kick on back- UDK to halfway
9 x 50 fly pull with free kick/kick by 25's in sets of 3 as follows:
1-3 @ :50 (kick on side)
4-6 @ :45 (kick on back)
7-9 @ :40- kick on side or back, but make the interval
:30 rest, check HR & take off fins
1 x 250- skulling/swim fly (build) from a dive
1:00 rest
12 x 100 as follows, in sets of 4:
odds- 25 swim fly br 1/1, 50 kick on back (4 UDK's) , 25 catchup free drill with overkick
evens- 25 dolph kick with boards, 50 swim back/breast by 25's, 25 kick free with boards
4 @ 1:40 (1:45)
4 @ 1:30 (1:35)
4 @ 1:25 (1:30)
1:00 rest
LONG SWIM-
2 times through:
150 fly (drill/swim by 25's)
50 dolph kick on back (4 UDK's)
150 swim back- neg split
50 kick free on back (4 UDK's)
150 swim breast- desc the 50's 1-3
50 breast kick with boards
150 swim free- 75 build, 75 FAST
50 free kick with boards
Check HR after 2nd time through
With boards, finish up with...
25's kick @ :25 (:30 rest after 6 x 25; every third set of 6 on back)
odds 15/10 choice
evens- all FAST free
100 easy drill before you get out. Do an excellent job in school today, and at drylands tonight. Have a great day!
1:00 rest
200 drill/skull choice by 25's, then put fins on
With fins,
4 x 50 @ 1:00, 25 fly kick on side, 25 1/2 ra 1/2 la fly drill
6 x 75 @ 1:15, 50 3 kicks 1 pull fly drill, last 25 kick on back- UDK to halfway
9 x 50 fly pull with free kick/kick by 25's in sets of 3 as follows:
1-3 @ :50 (kick on side)
4-6 @ :45 (kick on back)
7-9 @ :40- kick on side or back, but make the interval
:30 rest, check HR & take off fins
1 x 250- skulling/swim fly (build) from a dive
1:00 rest
12 x 100 as follows, in sets of 4:
odds- 25 swim fly br 1/1, 50 kick on back (4 UDK's) , 25 catchup free drill with overkick
evens- 25 dolph kick with boards, 50 swim back/breast by 25's, 25 kick free with boards
4 @ 1:40 (1:45)
4 @ 1:30 (1:35)
4 @ 1:25 (1:30)
1:00 rest
LONG SWIM-
2 times through:
150 fly (drill/swim by 25's)
50 dolph kick on back (4 UDK's)
150 swim back- neg split
50 kick free on back (4 UDK's)
150 swim breast- desc the 50's 1-3
50 breast kick with boards
150 swim free- 75 build, 75 FAST
50 free kick with boards
Check HR after 2nd time through
With boards, finish up with...
25's kick @ :25 (:30 rest after 6 x 25; every third set of 6 on back)
odds 15/10 choice
evens- all FAST free
100 easy drill before you get out. Do an excellent job in school today, and at drylands tonight. Have a great day!
Monday, April 3, 2017
Monday, April 3, 2017- PM 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 x 75 @ 1:20- 25 breast kick on back, 50 drill/swim by 25's breaststroke
4 x 50 @ 1:00- 25 breast pull with free kick, 25 kick on back (build) NO FREE, good UDK's
4 x 125 @ 2:20-
odds- drill/swim by 25's breaststroke (drill is 2 dolph kicks 1 pull breast);
evens- swim/kick by 25's- build the swim to FAST
:30 rest, check HR
9 x 100 @ 1:40 in 3 sets of 3 as follows (move interval to 1:50 for Lane 1):
1- 25 swim breaststroke (build), 75 swim free br 3/5/3 by 25's
2- 25 swim breaststroke (at least 85% effort), 75 swim backstroke (UDK)
3- 25 swim breaststroke FAST, 75 kick on back (UDK)
1:00 rest after #9, check HR
Until 6:00 p.m., finish up with:
4 x 75's kick as follows @ 1:30
1- 50 breast kick, 25 choice FAST
2- 25 dolphin kick (build), 25 choice FAST, 25 breast kick
3- 25 choice FAST, 50 breast/choice by 25's cruise
4- all kick FAST, IM order by 25's
odd sets on back, even sets with boards
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the LCM season. Have a great day!
1:00 rest
4 x 75 @ 1:20- 25 breast kick on back, 50 drill/swim by 25's breaststroke
4 x 50 @ 1:00- 25 breast pull with free kick, 25 kick on back (build) NO FREE, good UDK's
4 x 125 @ 2:20-
odds- drill/swim by 25's breaststroke (drill is 2 dolph kicks 1 pull breast);
evens- swim/kick by 25's- build the swim to FAST
:30 rest, check HR
9 x 100 @ 1:40 in 3 sets of 3 as follows (move interval to 1:50 for Lane 1):
1- 25 swim breaststroke (build), 75 swim free br 3/5/3 by 25's
2- 25 swim breaststroke (at least 85% effort), 75 swim backstroke (UDK)
3- 25 swim breaststroke FAST, 75 kick on back (UDK)
1:00 rest after #9, check HR
Until 6:00 p.m., finish up with:
4 x 75's kick as follows @ 1:30
1- 50 breast kick, 25 choice FAST
2- 25 dolphin kick (build), 25 choice FAST, 25 breast kick
3- 25 choice FAST, 50 breast/choice by 25's cruise
4- all kick FAST, IM order by 25's
odd sets on back, even sets with boards
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the LCM season. Have a great day!
Sunday, April 2, 2017
Monday, April 3, 2017- SCY @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
4 x 75 @ 1:20- 25 breast kick on back, 50 drill/swim by 25's breaststroke
4 x 50 @ 1:00- 25 breast pull with free kick, 25 kick on back (build) NO FREE, good UDK's
4 x 125 @ 2:20-
odds- drill/swim by 25's breaststroke (drill is 2 dolph kicks 1 pull breast);
evens- swim/kick by 25's- build the swim to FAST
:30 rest, check HR
9 x 100 @ 1:40 in 3 sets of 3 as follows:
1- 25 swim breaststroke (build), 75 swim free br 3/5/3 by 25's
2- 25 swim breaststroke (at least 85% effort), 75 swim backstroke (UDK)
3- 25 swim breaststroke FAST, 75 kick on back (UDK)
1:00 rest after #9, check HR
6 sets of :
4 x 75's kick as follows @ 1:30
1- 50 breast kick on back, 25 choice FAST
2- 25 dolphin kick (build), 25 choice FAST, 25 breast kick
3- 25 choice FAST, 50 breast/choice by 25's cruise
4- all kick FAST, IM order by 25's
odd sets on back, even sets with boards
Until 7:15 a.m., finish up with...
2 x 25 15/10 @ :40
1 x 50 swim/kick by 25's FAST @ 1:00- same stroke as 25's above
Go 3 sets free, 3 sets primary stroke
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 x 75 @ 1:20- 25 breast kick on back, 50 drill/swim by 25's breaststroke
4 x 50 @ 1:00- 25 breast pull with free kick, 25 kick on back (build) NO FREE, good UDK's
4 x 125 @ 2:20-
odds- drill/swim by 25's breaststroke (drill is 2 dolph kicks 1 pull breast);
evens- swim/kick by 25's- build the swim to FAST
:30 rest, check HR
9 x 100 @ 1:40 in 3 sets of 3 as follows:
1- 25 swim breaststroke (build), 75 swim free br 3/5/3 by 25's
2- 25 swim breaststroke (at least 85% effort), 75 swim backstroke (UDK)
3- 25 swim breaststroke FAST, 75 kick on back (UDK)
1:00 rest after #9, check HR
6 sets of :
4 x 75's kick as follows @ 1:30
1- 50 breast kick on back, 25 choice FAST
2- 25 dolphin kick (build), 25 choice FAST, 25 breast kick
3- 25 choice FAST, 50 breast/choice by 25's cruise
4- all kick FAST, IM order by 25's
odd sets on back, even sets with boards
Until 7:15 a.m., finish up with...
2 x 25 15/10 @ :40
1 x 50 swim/kick by 25's FAST @ 1:00- same stroke as 25's above
Go 3 sets free, 3 sets primary stroke
100 easy drill before you get out. Do an excellent job in school today & get excited for the LCM season. Have a great day!
Sunday, April 2, 2017- Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
1 x 200 kick/choice skulling by 25's
6 rounds of:
2 x 50 drill/kick @ 1:00 (odd rounds free, even rounds fly or breast)
2 x 75 @ 1:20- 25 swim (same stroke as 50's above) build, 50 kick, desc 1-2
No rest between sets, check HR after last round.
After last round, get shnorkels...
1 x 900 swim free with shnorkels, desc the 300's 1-3, hand touch to check time at the 600 is okay
Check HR
With fins, until 7:30 p.m. finish up with...
75's swim desc 1-3 @ 1:40 to something juicy
After a round of 3 x 75's, the 4th 75 is always kick on back @ :50, right into the next round of 3 x 75's swim. Odd rounds swim are free, even rounds are 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
1 x 200 kick/choice skulling by 25's
6 rounds of:
2 x 50 drill/kick @ 1:00 (odd rounds free, even rounds fly or breast)
2 x 75 @ 1:20- 25 swim (same stroke as 50's above) build, 50 kick, desc 1-2
No rest between sets, check HR after last round.
After last round, get shnorkels...
1 x 900 swim free with shnorkels, desc the 300's 1-3, hand touch to check time at the 600 is okay
Check HR
With fins, until 7:30 p.m. finish up with...
75's swim desc 1-3 @ 1:40 to something juicy
After a round of 3 x 75's, the 4th 75 is always kick on back @ :50, right into the next round of 3 x 75's swim. Odd rounds swim are free, even rounds are 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, April 1, 2017
Sunday Morning, April 2, 2017- Sr. Silver @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- go 3 reverse 100 IM's, all drill
1:00 rest
4 x 50 @ 1:00 catchup free drill- fast feet & slow hands
8 x 25 @ :35 as follows:
odds- sit & spin backstroke drill
evens- fly pull with free kick- head down before your hands come around
9 x 100 in 3 sets of 3:
1&2- 50 swim fly/breast by 25's, then 50 kick free on back, desc 1-2 @ 1:40
3- all kick on back @ 2:00, focus on 4 UDK off each wall & get time for #3, desc #'s 6 & 9
1:00 rest after #9, check HR
6 x 75 as follows:
1&2- kick on back @ 1:25 desc 1-2, focus on 4 UDK off each wall
#3- kick IM FAST for time @ 1:45
6 x 75 as follows:
1&2- kick with boards primary stroke/4th best stroke/primary stroke by 25's @ 1:25, desc 1-2
#3- BROKEN IM KICK w/boards- 3 x 25 @ :10 rest, IM order by 25's (fly/free/breast), all @ 2:00
6 x 75 as follows:
1&2- kick on back desc 1-2 @ 1:25 4th best stroke/free/4th best stroke by 25's
#3- all kick in primary stroke with boards FAST
1:00 rest, check HR
1 x 900 swim freestyle with shnorkels, descend the 300's 1-3 to what you can; okay to go to a hand touch at the 600 to check your time, then tear into the last 300.
If there is time, until 8:30 a.m.,
4 x 1/2 pool sprints @ :30 (same stroke for all 4)
1 x 50 swim/kick FAST for time in primary stroke (evens rounds this 50 is in 4th best stroke, NO FREE) @ 1:00
100 easy drill before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!
1:00 rest
4 x 50 @ 1:00 catchup free drill- fast feet & slow hands
8 x 25 @ :35 as follows:
odds- sit & spin backstroke drill
evens- fly pull with free kick- head down before your hands come around
9 x 100 in 3 sets of 3:
1&2- 50 swim fly/breast by 25's, then 50 kick free on back, desc 1-2 @ 1:40
3- all kick on back @ 2:00, focus on 4 UDK off each wall & get time for #3, desc #'s 6 & 9
1:00 rest after #9, check HR
6 x 75 as follows:
1&2- kick on back @ 1:25 desc 1-2, focus on 4 UDK off each wall
#3- kick IM FAST for time @ 1:45
6 x 75 as follows:
1&2- kick with boards primary stroke/4th best stroke/primary stroke by 25's @ 1:25, desc 1-2
#3- BROKEN IM KICK w/boards- 3 x 25 @ :10 rest, IM order by 25's (fly/free/breast), all @ 2:00
6 x 75 as follows:
1&2- kick on back desc 1-2 @ 1:25 4th best stroke/free/4th best stroke by 25's
#3- all kick in primary stroke with boards FAST
1:00 rest, check HR
1 x 900 swim freestyle with shnorkels, descend the 300's 1-3 to what you can; okay to go to a hand touch at the 600 to check your time, then tear into the last 300.
If there is time, until 8:30 a.m.,
4 x 1/2 pool sprints @ :30 (same stroke for all 4)
1 x 50 swim/kick FAST for time in primary stroke (evens rounds this 50 is in 4th best stroke, NO FREE) @ 1:00
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!
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