1 x 600- 300 swim freestyle, 300 reverse IM drill (2 x 150's rev IM drill)
1:00 rest
3 sets of:
1 x 150 @ 3:15 drill/swim by 25's, middle 50 is kick on back (UDK)
2 x 50 kick desc 1-2 (on back for #1, then with boards for #2) @ 1:10
No rest between sets, check HR after each round.
LONG SWIM-
3 times through:
140 swim free br 3/5/3 by 50's, 100 swim IM order by 50's (fly/back, then back/breast, etc), then 50 kick on back- 25 choice build to FAST, hold it to the end
1:00 rest, check HR
Finish up with, until 7:15 a.m.,
3 x out & backs to 15M (forward ss in odd rounds, even ss in even rounds) @ :40
1 x 50 swim free br 3 @ :50
1 x 100 swim back/breast by 50's @ 2:00 (desc 1-3's here)
100 easy drill before you help with lanelines. Do an excellent job in school today, thank your parents for getting you to workout this morning. Have a great day!
Thursday, August 31, 2017
Tuesday, August 29, 2017
Wednesday, August 30, 2017- LCM @ Broadlands
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
Quick talk about Breaststroke-
*Head stays down until hands have swept outside the shoulders;
*Point toes at the end of each kick so feet come together;
*Get long & flat after each stroke, don't swim "uphill."
With fins,
12 x 50 @ 1:00- 2 dolphin kicks 1 pull breaststroke, except #4, 8 and 12 are kick on back FAST, at least 8 meters FAST UDK.
Check HR & take fins off.
6 x 100 @ 2:15, 25 2 kicks 1 pull breast drill, 50 swim breast (FAST TURN), 25 2 kicks 1 pull drill
From mid-pool...
12 x" reverse out & backs" @ :50- go breast pull with free kick into the wall, regular swim back out to mid pool, except every 3rd one is your choice stroke, NO BREASTSTROKE
1 x 300 as follows:
odd 50's, choice drill/swim by 25's
even 50's, FROM A DIVE, breaststroke swim build to FAST
1:00 rest, check HR
From the deep end, 6 sets of:
Vertical kicking, :20/:10 for 3 rounds, then...
2 x 50 swim breaststroke build to FAST at midpool, backward ss then kick FAST free on back, @ 1:10
After 3rd & 6th sets...
1 x 200 IM- 150 swim, last 50 kick free on back, descend 1-2
Until 7:15 a.m.,
2 x 50 swim free br 3 @ :55
1 x 50 (out & back) swim backstroke (back turn at midpool)/breaststroke by 25's @ 1:00
150 easy drill before you help with the lanelines. Do an excellent job in school today and thank your parents for getting you to workout this morning. Have a great day!
1:00 rest
Quick talk about Breaststroke-
*Head stays down until hands have swept outside the shoulders;
*Point toes at the end of each kick so feet come together;
*Get long & flat after each stroke, don't swim "uphill."
With fins,
12 x 50 @ 1:00- 2 dolphin kicks 1 pull breaststroke, except #4, 8 and 12 are kick on back FAST, at least 8 meters FAST UDK.
Check HR & take fins off.
6 x 100 @ 2:15, 25 2 kicks 1 pull breast drill, 50 swim breast (FAST TURN), 25 2 kicks 1 pull drill
From mid-pool...
12 x" reverse out & backs" @ :50- go breast pull with free kick into the wall, regular swim back out to mid pool, except every 3rd one is your choice stroke, NO BREASTSTROKE
1 x 300 as follows:
odd 50's, choice drill/swim by 25's
even 50's, FROM A DIVE, breaststroke swim build to FAST
1:00 rest, check HR
From the deep end, 6 sets of:
Vertical kicking, :20/:10 for 3 rounds, then...
2 x 50 swim breaststroke build to FAST at midpool, backward ss then kick FAST free on back, @ 1:10
After 3rd & 6th sets...
1 x 200 IM- 150 swim, last 50 kick free on back, descend 1-2
Until 7:15 a.m.,
2 x 50 swim free br 3 @ :55
1 x 50 (out & back) swim backstroke (back turn at midpool)/breaststroke by 25's @ 1:00
150 easy drill before you help with the lanelines. Do an excellent job in school today and thank your parents for getting you to workout this morning. Have a great day!
Tuesday Morning, August 29, 2017- LCM @ Broadlands
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 25's
1:00 rest
Quick talk about backstroke:
*Head position- flat & still;
*Hips- rotate evenly & completely;
*Kick- know how to use it for either tempo or power;
With fins:
6 x 50 @ 1:00 1/2 double arm back, 1/2 kick streamlined
8 x 50 @ 1:10, 20 meters sit & spin drill, 30 meters swim backstroke
Take fins off
2 x 300 @ :10 rest
50 swim backstroke, 50 swim/kick (by 25's) choice from a running dive (be careful)
1:00 rest
2 sets of :
4 x 100 @ 2:00- 25 6ks back drill, 25 swim backstroke build to a FAST turn
6 x 50 swim, 1&2 backstroke @ 1:00, #3 & 6 choice @ 1:00
4 x "out & backs" swim/kick to 15M (forward ss), NO FREESTYLE
1 x 150 kick with boards IM order by 50's FAST
1:00 rest between sets, check HR
Until 7:15 a.m., finish up with...
50's kick odds are 1/2 breast 1/2 free @ 1:15 (breast is FAST), evens are 1/2 free 1/2 fly @ :55 (make interval)
100 easy drill before you help with the lanelines. Do an excellent job in school today and get excited for the SCY season. Have a great day!
1:00 rest
Quick talk about backstroke:
*Head position- flat & still;
*Hips- rotate evenly & completely;
*Kick- know how to use it for either tempo or power;
With fins:
6 x 50 @ 1:00 1/2 double arm back, 1/2 kick streamlined
8 x 50 @ 1:10, 20 meters sit & spin drill, 30 meters swim backstroke
Take fins off
2 x 300 @ :10 rest
50 swim backstroke, 50 swim/kick (by 25's) choice from a running dive (be careful)
1:00 rest
2 sets of :
4 x 100 @ 2:00- 25 6ks back drill, 25 swim backstroke build to a FAST turn
6 x 50 swim, 1&2 backstroke @ 1:00, #3 & 6 choice @ 1:00
4 x "out & backs" swim/kick to 15M (forward ss), NO FREESTYLE
1 x 150 kick with boards IM order by 50's FAST
1:00 rest between sets, check HR
Until 7:15 a.m., finish up with...
50's kick odds are 1/2 breast 1/2 free @ 1:15 (breast is FAST), evens are 1/2 free 1/2 fly @ :55 (make interval)
100 easy drill before you help with the lanelines. Do an excellent job in school today and get excited for the SCY season. Have a great day!
Sunday, August 27, 2017
Monday Morning, August 28, 2017- LCM @ Broadlands
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
Quick talk about freestyle:
*Steady head position;
*Hip rotation is even (balanced) and complete;
*Let your kick drive you
With fins:
8 x 50 @ 1:00- odds are catchup free drill, evens are 1/2 catchup drill 1/2 swim free
6 x 100 @ 2:15- ra2 la2 free drill, kick on back (4 UDK's off each wall) by 50's
Check HR & take fins off, then get right into:
1 x 300- 50 fist free drill br 3, 25 choice drill, 25 choice skulling
1:00 rest, check HR again
With boards, 7 sets of:
1 x 100 kick on back (4 UDK's off each wall), 2nd 50 stronger then the first 50, @ 2:15
1 x 50 kick FAST with boards @ 1:00
1 x 100 swim free/NO FREE by 50's @ 1:45
No rest between sets, check HR after each 50 kick.
Until 7:30 a.m., finish up with...
"Out & backs" to 15M @ :50, IM transition as follows:
1&2, fly/back swim (forward ss at 15M)
3&4, back/breast swim (roll over & flip at 15M)
5&6, breast/free swim (backward ss @ 15M)
7&8, swim/kick fly (forward ss at 15M)
9&10, swim/kick back (roll over & flip at 15M)
11&12, swim/kick breast (backwards ss at 15M)
100 easy drill before you get out to help with the lanelines. Do an excellent job in school today and get excited for the SCY season. Have a great day!
1:00 rest
Quick talk about freestyle:
*Steady head position;
*Hip rotation is even (balanced) and complete;
*Let your kick drive you
With fins:
8 x 50 @ 1:00- odds are catchup free drill, evens are 1/2 catchup drill 1/2 swim free
6 x 100 @ 2:15- ra2 la2 free drill, kick on back (4 UDK's off each wall) by 50's
Check HR & take fins off, then get right into:
1 x 300- 50 fist free drill br 3, 25 choice drill, 25 choice skulling
1:00 rest, check HR again
With boards, 7 sets of:
1 x 100 kick on back (4 UDK's off each wall), 2nd 50 stronger then the first 50, @ 2:15
1 x 50 kick FAST with boards @ 1:00
1 x 100 swim free/NO FREE by 50's @ 1:45
No rest between sets, check HR after each 50 kick.
Until 7:30 a.m., finish up with...
"Out & backs" to 15M @ :50, IM transition as follows:
1&2, fly/back swim (forward ss at 15M)
3&4, back/breast swim (roll over & flip at 15M)
5&6, breast/free swim (backward ss @ 15M)
7&8, swim/kick fly (forward ss at 15M)
9&10, swim/kick back (roll over & flip at 15M)
11&12, swim/kick breast (backwards ss at 15M)
100 easy drill before you get out to help with the lanelines. Do an excellent job in school today and get excited for the SCY season. Have a great day!
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