1 x 600- 300 swim free, 200 reverse IM drill, 100 choice kick
1:00 rest
Meet Warmup
Everybody does three rounds of one of the following:
IM/stroke-
150 swim FAD
AR
4 x 50 at pace @ :20 rest
Distance-
200 swim FAD
AR
2 x 100 swim at pace (3 for mile) @ :20 rest
Sprinters-
1 x 50 FAD
AR
2 x 50 swim @ :20 rest (broken 100, this is FAST, not pace)
After 3rd time through, warmdown with:
3 x 300 @ :20 rest- 150 swim free ascend, 150 drill/kick/drill by 50's
Wear your sunscreen this weekend and start getting excited for the meet. The psych sheets are posted, you should take a look at them over the weekend. Sunday Morning at 8:30 a.m., NO YOGA. Have a great day!
Thursday, July 20, 2017
Thursday, July 20, 2017- SCY for Black & Teal
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
4 x 50 ra2 la2 free drill @ 1:00
4 x 75 @ 1:20- 50 choice drill in primary stroke, NO FREE, last 25 kick on back with arms toward ceiling
6 x 50 swim/kick by 25's; odds @ :55, evens @ :45
:30 rest to review the kicking...
3 sets of:
8 x 25 kick with boards, 1/2 FAST breaststroke kick 1/2 choice @ :35, except #'s 3, 5 & 7 are all free @ :20
2 x 75 kick on back desc 1-2 @ 1:20, focus on UDK's, #2 should be juicy
:10 extra rest
1 x 50 kick FAST for time choice (1 x 75 IM in 2nd set; 1 x 100 free/4th best stroke by 50's in 3rd set)
1:00 rest between sets
2 x 450 free @ :20 rest, can be pull with toys; each 150 is 100 is smooth & strong (fast in & out of turns), then 50 drill
Check HR
BLACK-
In groups:
1- work on relay starts (Watch Andrew's relay start)
2- with grudge belts, go :20 swim from the wall, then :10 rest; after 4 of those, get up for a 50 sprint from a dive (:10 apart). Go 2 people from each end in each lane)
TEAL:
With fins, 15 x 75 swim descend 1-3's @ 1:40, 3rd 75 in each group of 3 is FAST
200 easy drill/skulling by 25's before you get out. Tomorrow morning at Broadlands at 4:15- last early morning. Have a great day!
1:00 rest
4 x 50 ra2 la2 free drill @ 1:00
4 x 75 @ 1:20- 50 choice drill in primary stroke, NO FREE, last 25 kick on back with arms toward ceiling
6 x 50 swim/kick by 25's; odds @ :55, evens @ :45
:30 rest to review the kicking...
3 sets of:
8 x 25 kick with boards, 1/2 FAST breaststroke kick 1/2 choice @ :35, except #'s 3, 5 & 7 are all free @ :20
2 x 75 kick on back desc 1-2 @ 1:20, focus on UDK's, #2 should be juicy
:10 extra rest
1 x 50 kick FAST for time choice (1 x 75 IM in 2nd set; 1 x 100 free/4th best stroke by 50's in 3rd set)
1:00 rest between sets
2 x 450 free @ :20 rest, can be pull with toys; each 150 is 100 is smooth & strong (fast in & out of turns), then 50 drill
Check HR
BLACK-
In groups:
1- work on relay starts (Watch Andrew's relay start)
2- with grudge belts, go :20 swim from the wall, then :10 rest; after 4 of those, get up for a 50 sprint from a dive (:10 apart). Go 2 people from each end in each lane)
TEAL:
With fins, 15 x 75 swim descend 1-3's @ 1:40, 3rd 75 in each group of 3 is FAST
200 easy drill/skulling by 25's before you get out. Tomorrow morning at Broadlands at 4:15- last early morning. Have a great day!
Sunday, July 16, 2017
Sunday Morning, July 16, 2017- LCM @ Broadlands
1 x 900- 200 drill/swim by 50's, 100 kick on back (300 free, 300 NO FREE, last 300 is your choice)
1:00 rest
With fins,
4 x 50 ra2 la2 free drill @ 1:00
4 x 50 2 dolph kicks 1 pull breaststroke @ 1:00
4 x 50 @ 1:00- 25 breast pull with free kick, 25 kick on side
:30 rest, take fins off, then...
5 x 150 @ :15 rest, 50 swim breast, 50 swim free br 3, 50 kick on back, descend 1-5 to what you can
Check HR, then easy drill back to the shallow end
1:00 rest
9 x 50 pull free with buoy & one additional toy (paddles, shnorkel or band) @ :50 (or :55), desc 1-3's
1 x 450 free- 1st 50 is pull, take toys off & swim last 400, descend the 100's 1-4
:30 rest, get buoy, etc...
9 x 50 pull free with buoy & different toys from previous round; 2 @ :50, 1 @ :40 (or 2 @ :55, 1 @ :45)
1 x 450 free- 1st 50 is pull, take off toys then swim last 400, descend the 100's 1-2 & 3-4
:30 rest, get buoy & shnorkel...
9 x 50 pull free with bouy & shnorkel, plus either paddles or band; go 2 @ :50, 1 @ :35 (or 2 @ :55, 1 @ :40)
1 x 450 free- 1st 50 is pull, take off toys & swim last 400: go 1st 200 smooth & strong, 2nd 200 faster but still smooth with long stroke
1:00 rest, check HR
With boards, 6 sets of:
4 x 50's "out & backs" to 15 meter mark (swim out, forward ss then kick on back to the wall) @ :40
1 x 50 kick FAST for time with boards @ 1:20
Go 2 rounds free, 2 rounds primary stroke (NO FREE) and 2 rounds 4th best stroke
No rest between sets.
With fins, finish up with...
12 x 150 swim descend 1-3's @ 2:40; 1st set of 3 is free, then primary stroke, then choice, then last 3 are kick; 3rd 150 in each set of 3 should be FAST.
200 easy drill/skulling by 25's
Please be sure to help with the lanelines before you go change. Wear your sunscreen today and remember we are EARLY at the long course pool this week. Get excited to race in two weeks & have a great day!
1:00 rest
With fins,
4 x 50 ra2 la2 free drill @ 1:00
4 x 50 2 dolph kicks 1 pull breaststroke @ 1:00
4 x 50 @ 1:00- 25 breast pull with free kick, 25 kick on side
:30 rest, take fins off, then...
5 x 150 @ :15 rest, 50 swim breast, 50 swim free br 3, 50 kick on back, descend 1-5 to what you can
Check HR, then easy drill back to the shallow end
1:00 rest
9 x 50 pull free with buoy & one additional toy (paddles, shnorkel or band) @ :50 (or :55), desc 1-3's
1 x 450 free- 1st 50 is pull, take toys off & swim last 400, descend the 100's 1-4
:30 rest, get buoy, etc...
9 x 50 pull free with buoy & different toys from previous round; 2 @ :50, 1 @ :40 (or 2 @ :55, 1 @ :45)
1 x 450 free- 1st 50 is pull, take off toys then swim last 400, descend the 100's 1-2 & 3-4
:30 rest, get buoy & shnorkel...
9 x 50 pull free with bouy & shnorkel, plus either paddles or band; go 2 @ :50, 1 @ :35 (or 2 @ :55, 1 @ :40)
1 x 450 free- 1st 50 is pull, take off toys & swim last 400: go 1st 200 smooth & strong, 2nd 200 faster but still smooth with long stroke
1:00 rest, check HR
With boards, 6 sets of:
4 x 50's "out & backs" to 15 meter mark (swim out, forward ss then kick on back to the wall) @ :40
1 x 50 kick FAST for time with boards @ 1:20
Go 2 rounds free, 2 rounds primary stroke (NO FREE) and 2 rounds 4th best stroke
No rest between sets.
With fins, finish up with...
12 x 150 swim descend 1-3's @ 2:40; 1st set of 3 is free, then primary stroke, then choice, then last 3 are kick; 3rd 150 in each set of 3 should be FAST.
200 easy drill/skulling by 25's
Please be sure to help with the lanelines before you go change. Wear your sunscreen today and remember we are EARLY at the long course pool this week. Get excited to race in two weeks & have a great day!
Sunday, July 9, 2017
Sunday Morning, July 9, 2017- LCM @ Broadlands
1 x 900- 150 swim freestyle, 150 drill/swim/kick by 50's, NO FREESTYLE
1:00 rest
4 x 150 @ :15 rest, odd 50's are free drill/swim by 25's; middle 50 is drill/swim NO FREE
Everybody together:
16 x 50 in 4's
1- swim (build)/drill by 25's in primary stroke @ 1:10
2- kick on back, UDK past the flags @ 1:10
3&4, kick with boards FAST, 1st 25M of #4 is breast kick, all @ 1:10
1:00 rest after #16, check HR (3rd round of 4 x 50 @ 1:05; last round @ 1:00)
6 sets of:
3 x 50 kick on back, desc 1-3 to FAST @ 1:15 (#3 with boards in odd rounds; in even rounds 1-2 with boards)
1 x 150 kick FAST for time @ 3:15 (IM with boards in odd rounds; choice on back in even rounds)
No rest between sets, check HR after fast 50 and the 150.
TEAL GROUP: get shnorkels for MYSTERY SET!
ANDREW-
2 x 600 freestyle @ :20 rest- can be pull (1 or both), but use buoy and one other toy, desc 1-2
18 x 50 as follows:
2- swim NO FREE/free by 25's @ :50
1- swim free @ :35
1- kick @ :55
2- swim free @ :35
3x through, check HR after #18, then right into...
2 x 600 freestyle @ :15 rest- can be pull (1 or both), but different than 1st round (use toys), desc 1-2 (faster than 1st round)
15 x 100 as follows, in sets of 5 (two options):
A) 1-2, swim IM order by 50's, or swim/kick by 50's NO FREE, desc 1-2 @ 1:45 ; then 3-5 swim at pace @ 1:20 (or @ :10 rest)
B)- swim odd 100's at pace @ 1:30 or :10 rest; evens are choice NO FREE (IM or swim/kick) @ 1:45
2 x 600 freestyle @ :10 rest- can be pull (1 or both), but different from 2nd set (use toys); desc 1-2, #2 fastest of the day
Check HR
Finish up with 6 x 50 easy choice @ :10 rest before getting out to help with lanelines. Be quick & tidy in the locker rooms, and wear your sunscreen if you have to be outside today. Remember, Black Group is "late" this week. Have a great day!
1:00 rest
4 x 150 @ :15 rest, odd 50's are free drill/swim by 25's; middle 50 is drill/swim NO FREE
Everybody together:
16 x 50 in 4's
1- swim (build)/drill by 25's in primary stroke @ 1:10
2- kick on back, UDK past the flags @ 1:10
3&4, kick with boards FAST, 1st 25M of #4 is breast kick, all @ 1:10
1:00 rest after #16, check HR (3rd round of 4 x 50 @ 1:05; last round @ 1:00)
6 sets of:
3 x 50 kick on back, desc 1-3 to FAST @ 1:15 (#3 with boards in odd rounds; in even rounds 1-2 with boards)
1 x 150 kick FAST for time @ 3:15 (IM with boards in odd rounds; choice on back in even rounds)
No rest between sets, check HR after fast 50 and the 150.
TEAL GROUP: get shnorkels for MYSTERY SET!
ANDREW-
2 x 600 freestyle @ :20 rest- can be pull (1 or both), but use buoy and one other toy, desc 1-2
18 x 50 as follows:
2- swim NO FREE/free by 25's @ :50
1- swim free @ :35
1- kick @ :55
2- swim free @ :35
3x through, check HR after #18, then right into...
2 x 600 freestyle @ :15 rest- can be pull (1 or both), but different than 1st round (use toys), desc 1-2 (faster than 1st round)
15 x 100 as follows, in sets of 5 (two options):
A) 1-2, swim IM order by 50's, or swim/kick by 50's NO FREE, desc 1-2 @ 1:45 ; then 3-5 swim at pace @ 1:20 (or @ :10 rest)
B)- swim odd 100's at pace @ 1:30 or :10 rest; evens are choice NO FREE (IM or swim/kick) @ 1:45
2 x 600 freestyle @ :10 rest- can be pull (1 or both), but different from 2nd set (use toys); desc 1-2, #2 fastest of the day
Check HR
Finish up with 6 x 50 easy choice @ :10 rest before getting out to help with lanelines. Be quick & tidy in the locker rooms, and wear your sunscreen if you have to be outside today. Remember, Black Group is "late" this week. Have a great day!
Friday, July 7, 2017
Friday, July 7, 2017- LCM @ Broadlands, Black & Teal
1 x 800- 100 drill/swim, 100 kick choice, focus on UDK's (Teal go a 600)
1:00 rest
Black Group: warmup as you need to (can be Meet Warmup or do the Teal warmup), then...
4 sets of:
1 x 25 @ :40, FAST breakout, then drill to midpool
1 x 50 swim/kick by 25's @ 1:00, swim in, FAST TURN & BREAKOUT, then drill back to midpool
1 x 25 swim build to FAST finish @ :40
No rest between sets, check HR after 4th set. Change strokes after the 2nd set.
Jackson:
6 sets of (can change it up after 3 rounds if you'd like):
1 x 150 swim free br 3 descend the 3 x 50 to what you can
:20 rest
3 x 50 swim free at 400 pace @ :45
100 easy drill after even rounds
Teal:
After your 600, get right into...
4 x 150 @ :20 rest, 50 choice freestyle drill, then 100 in primary stroke drill/swim (build)/kick (build)/skulling by 25's;
Everybody together, go the above "4 sets of" that the Black Group did, then we'll race!
Warmdown1 x 300 easy drill/choice by 50's
Stay hydrated this weekend and wear your sunscreen if you have to be outside. Our Sunday workout schedule is online (Black & Teal here, Orange at the Community Pool- all regular time). Have a great day!
1:00 rest
Black Group: warmup as you need to (can be Meet Warmup or do the Teal warmup), then...
4 sets of:
1 x 25 @ :40, FAST breakout, then drill to midpool
1 x 50 swim/kick by 25's @ 1:00, swim in, FAST TURN & BREAKOUT, then drill back to midpool
1 x 25 swim build to FAST finish @ :40
No rest between sets, check HR after 4th set. Change strokes after the 2nd set.
Jackson:
6 sets of (can change it up after 3 rounds if you'd like):
1 x 150 swim free br 3 descend the 3 x 50 to what you can
:20 rest
3 x 50 swim free at 400 pace @ :45
100 easy drill after even rounds
Teal:
After your 600, get right into...
4 x 150 @ :20 rest, 50 choice freestyle drill, then 100 in primary stroke drill/swim (build)/kick (build)/skulling by 25's;
Everybody together, go the above "4 sets of" that the Black Group did, then we'll race!
Warmdown1 x 300 easy drill/choice by 50's
Stay hydrated this weekend and wear your sunscreen if you have to be outside. Our Sunday workout schedule is online (Black & Teal here, Orange at the Community Pool- all regular time). Have a great day!
Thursday, July 6, 2017
Thursday, July 6, 2017- SCY @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back, by 25's
1:00 rest
6 x 50 @ 1:00- 25 ra2 la2 free drill, 25 kick on back build to FAST, focus on UDK
4 x 125 @ 2:15- 50 drill choice in primary stroke, 75 kick/swim/kick by 25's in same stroke; build the kick to FAST
9 x 50 in sets of 3:
1-2, swim/kick by 25's descend 1-2
#3 all kick
1st set of 3 @ :55; 2nd set of 3 @ :50, 3rd set of 3 @ :45!!!
1:00 rest, check HR
From mid-pool:
2-turn 50's @ 1:10- go 3 free and 3 NO FREE for 18 x 50; 1st turn is technically perfect, and the second turn is technically perfect AND FAST!
1:00 rest
3 x 300 @ 4:30 swim free with shnorkels and buoys, get time and decend 1-3 to something juicy!
1:00 rest, check HR
From a dive,
8 x 25 swim FAST, 4 free and 4 NO FREE- get times and figure out avergae for both sets of 4.
MYSTERY SET- guess it and you don't have to do it!
100 easy drill before you get out. Do some reading tonight and offer to help around the house. Wear your sunscreen if you have to be outside. Have a great day!
1:00 rest
6 x 50 @ 1:00- 25 ra2 la2 free drill, 25 kick on back build to FAST, focus on UDK
4 x 125 @ 2:15- 50 drill choice in primary stroke, 75 kick/swim/kick by 25's in same stroke; build the kick to FAST
9 x 50 in sets of 3:
1-2, swim/kick by 25's descend 1-2
#3 all kick
1st set of 3 @ :55; 2nd set of 3 @ :50, 3rd set of 3 @ :45!!!
1:00 rest, check HR
From mid-pool:
2-turn 50's @ 1:10- go 3 free and 3 NO FREE for 18 x 50; 1st turn is technically perfect, and the second turn is technically perfect AND FAST!
1:00 rest
3 x 300 @ 4:30 swim free with shnorkels and buoys, get time and decend 1-3 to something juicy!
1:00 rest, check HR
From a dive,
8 x 25 swim FAST, 4 free and 4 NO FREE- get times and figure out avergae for both sets of 4.
MYSTERY SET- guess it and you don't have to do it!
100 easy drill before you get out. Do some reading tonight and offer to help around the house. Wear your sunscreen if you have to be outside. Have a great day!
Sunday, July 2, 2017
Sunday Morning, July 2, 2017- SCY (NOT LCM at Broadlands)
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
With fins:
4 x 50 @ 1:00- ra2 la2 freestyle, kick on back with arms toward ceiling- by 25's
6 x 25 breast pull with free kick- odds @ :35, evens @ :20
4 x 75 @ 1:15- 50 2 dolph kicks 1 pull breast drill with flip turns, 25 kick free on stomach build
12 x 25- go 2 @ :35 fly pull with free kick, 1 @ :15 kick FAST on back, at least 6 UDK
1:00 rest, check HR & take off fins
3 sets of:
4 x 50 swim fly/breast by 25's @ :50 (:55), desc 1-4
4 x 75 swim back/breast/free by 25's @ 1:10 (1:15), gets :05 faster by round
4 x 50 kick on back (with boards in 2nd set) @ :50 (:55); 3rd set @ :45 (or :50)
1 x 150 kick for time, IM order by 50's
1:00 rest between sets, check HR
Pick an interval...
30* x 50 swim free br 3 @ :31, :32, :33, :34, :35 or :36
*Anybody resting for Jr/Sr Champs should go 2 descend, 1 easy; for everybody, you only count the 50's you make towards your 30.
Anybody resting for Jr/Sr Champs, finish up with:
With fins: 18 x 25 @ :40 as follows:
1-2, go 15 yards swim FAST, 10 yards drill
#3- all swim FAST
Change strokes after each set of 6: one set of six free, one set primary (non), last set of 6 your choice
Everybody else, finish up with...
With fins:
12 x 150 swim descend 1-3's @ 2:40; 3rd x 150 in each round should be all out smoking FAST
one round free, one round primary (non), one round choice, one round KICK ON BACK
100 easy drill before you get out. Wear your sunscreen if you have to be outside today, and get excited to race next weekend. Have a great day!
1:00 rest
With fins:
4 x 50 @ 1:00- ra2 la2 freestyle, kick on back with arms toward ceiling- by 25's
6 x 25 breast pull with free kick- odds @ :35, evens @ :20
4 x 75 @ 1:15- 50 2 dolph kicks 1 pull breast drill with flip turns, 25 kick free on stomach build
12 x 25- go 2 @ :35 fly pull with free kick, 1 @ :15 kick FAST on back, at least 6 UDK
1:00 rest, check HR & take off fins
3 sets of:
4 x 50 swim fly/breast by 25's @ :50 (:55), desc 1-4
4 x 75 swim back/breast/free by 25's @ 1:10 (1:15), gets :05 faster by round
4 x 50 kick on back (with boards in 2nd set) @ :50 (:55); 3rd set @ :45 (or :50)
1 x 150 kick for time, IM order by 50's
1:00 rest between sets, check HR
Pick an interval...
30* x 50 swim free br 3 @ :31, :32, :33, :34, :35 or :36
*Anybody resting for Jr/Sr Champs should go 2 descend, 1 easy; for everybody, you only count the 50's you make towards your 30.
Anybody resting for Jr/Sr Champs, finish up with:
With fins: 18 x 25 @ :40 as follows:
1-2, go 15 yards swim FAST, 10 yards drill
#3- all swim FAST
Change strokes after each set of 6: one set of six free, one set primary (non), last set of 6 your choice
Everybody else, finish up with...
With fins:
12 x 150 swim descend 1-3's @ 2:40; 3rd x 150 in each round should be all out smoking FAST
one round free, one round primary (non), one round choice, one round KICK ON BACK
100 easy drill before you get out. Wear your sunscreen if you have to be outside today, and get excited to race next weekend. Have a great day!
Saturday, July 1, 2017
Wednesday, June 28, 2017- LCM (Black Group)
1 x 900- odd 100’s are drill/swim; even
100’s are swim/kick- all by 50’s
1:00 rest
3
sets of:
1 x 75- drill/swim/kick by 25’s @ 1:20
2 x 50 swim with FAST TURN @ 1:00
1 x 25 swim with FAST FINISH @ :30
1st set free; 2nd
set primary NO FREE; 3rd set choice
No rest between sets, check HR after 3rd
set
Distance- 3 sets of:
3 x 400 swim free desc 1-3, #3 with
shnorkels @ 5:40, 5:30 & 5:20 by round
4 x 100 swim at pace*
A)
Mile @ 1:30; 800
@ 1:40; 400 @ 1:45
B)
All same pace @
1:40, 1:30, then 50’s @ :10 rest, by round
1 x 300 swim IM- 50 fly, 100 back, 100
breast, 50 free- desc 1-3
1:00 rest between rounds, check HR
throughout
Non-distance
4 sets of:
2 x 400 swim free (can go back) @ 6:00
(6:30)
1 x 300 swim IM- 50 fly/100 back/100 breast/50
free- get time & desc 1-4
1:00 rest between sets, check HR after
each IM
If
there is time, finish up with:
50’s with shnorkel- 3 @ :45, 1 @ :35; 2
@ :50, 1 @ :30
100 easy before you get out to help with
lanelines. Wear your sunscreen if you have to be outside today. Get excited for
our July meets!
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