1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling- by 25's
1:00 rest
With fins:
4 x 75 @ 1:20- ra fly, la fly, dolph kick on side by 25's- breathe to the front, breathe every stroke
8 x 25 fly pull with free kick @ :35- except #'s 3, 5 & 7 are FAST dolph kick on back @ :20
4 x 100 @ 1:45- 25 3kp fly, 25 swim fly build, 50 swim backstroke neg split- focus on 4 UDK
Check HR & take fins off
Split the lanes & get a partner:
6 x 50 butterfly- one partner does vertical dolphin kick (hands behind head) & watches the clock, while the other partner swims a 50 fly; 1st partner has to get time for each 50- everybody should descend the 50's
1:00 rest, check HR
24 x 100 as follows:
1 x 100 swim- 25 fly, 75 free br 3/5/3 by 25's
1 x 100 swim free br 3 @ 1:15 (or @ 1:25 or @ 1:35)- it should be the fastest interval you can handle
1 x 100 swim/kick choice by 50's- make the interval, @ 1:30 or 1:40
1 x 100 all kick @ 1:40 (odd rounds on back, even rounds with boards- but the 3rd 25 is breast kick on evens)
1:00 rest after each set of 8, check HR
TEST SET-
1 x 400 kick FAST FOR TIME- free, with boards
Be sure to give me your time
Until 10 a.m., finish up with...
75's swim IM @ 1:15 or @ 1:25- go 2 fly/back/breast and 2 back/breast/free, descend 1-2's; fast turns and excellent strokes here!
100 easy drill before you get out. Do an excellent job with your HW this weekend, and with drylands. Have a great day!
Saturday, September 30, 2017
Thursday, September 28, 2017
Thursday, September 28, 2017- PM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
With fins:
6 x 25 @ :35- breast pull with free kick- get flat at the end of each stroke
4 x 75 @ 1:20- 50 2 dolphin kicks 1 pull breast with flip turns, last 25 is dolph kick on side- face the pace clock
3 x 100 @ 1:45- 25 choice breaststroke drill, 50 kick FAST UDK's to the breakout (past 10m), last 25 choice drill NO FREE or BREASTSTROKE
:30 rest, take fins off, check HR
1 x 300- 50 2 kicks 1 pull breast drill, 25 swim breaststroke FROM A DIVE build to FAST
Check HR
18 x 50- 2 swim breast/free by 25's @ :55 desc 1-2, #3 is swim all breaststroke, 2nd 25 is FAST
18 x 50 kick- 2 @ 1:00 neg split, 1 @ :50 all FAST; focus on UDK's past the flags; even rounds of 3 are with boards- keep track of times on 50's @ :50, add up for 300 total.
MYSTERY SET- guess it and you don't have to do it!
Until 7:15 a.m.,
1 x 250 swim- 150 free br 3/5/3 by 50's, 50 back/50 breast (IM style) @ 3:40
3 x 50 swim back/breast @ :55* descend 1-3 to something juicy!
*gets :05 faster by rounds of 3.
1:00 rest after every third round, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the TEST SET on Saturday. Have a great day
1:00 rest
With fins:
6 x 25 @ :35- breast pull with free kick- get flat at the end of each stroke
4 x 75 @ 1:20- 50 2 dolphin kicks 1 pull breast with flip turns, last 25 is dolph kick on side- face the pace clock
3 x 100 @ 1:45- 25 choice breaststroke drill, 50 kick FAST UDK's to the breakout (past 10m), last 25 choice drill NO FREE or BREASTSTROKE
:30 rest, take fins off, check HR
1 x 300- 50 2 kicks 1 pull breast drill, 25 swim breaststroke FROM A DIVE build to FAST
Check HR
18 x 50- 2 swim breast/free by 25's @ :55 desc 1-2, #3 is swim all breaststroke, 2nd 25 is FAST
18 x 50 kick- 2 @ 1:00 neg split, 1 @ :50 all FAST; focus on UDK's past the flags; even rounds of 3 are with boards- keep track of times on 50's @ :50, add up for 300 total.
MYSTERY SET- guess it and you don't have to do it!
Until 7:15 a.m.,
1 x 250 swim- 150 free br 3/5/3 by 50's, 50 back/50 breast (IM style) @ 3:40
3 x 50 swim back/breast @ :55* descend 1-3 to something juicy!
*gets :05 faster by rounds of 3.
1:00 rest after every third round, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the TEST SET on Saturday. Have a great day
Thursday Morning, September 28, 2017- SCY @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
With fins:
6 x 25 @ :35- breast pull with free kick- get flat at the end of each stroke
4 x 75 @ 1:20- 50 2 dolphin kicks 1 pull breast with flip turns, last 25 is dolph kick on side- face scoreboard
3 x 100 @ 1:40- 25 choice breaststroke drill, 50 kick FAST UDK's to the breakout (past 10m), last 25 choice drill NO FREE or BREASTSTROKE
:30 rest, take fins off, check HR
1 x 300- 50 2 kicks 1 pull breast drill, 25 swim breaststroke FROM A DIVE build to FAST
Check HR
18 x 50- 2 swim breast/free by 25's @ :50 desc 1-2, #3 is swim all breaststroke, 2nd 25 is FAST
18 x 50 kick- 2 @ :55 neg split, 1 @ :45 all FAST; focus on UDK's past the flags; even rounds of 3 are with boards- keep track of times on 50's @ :45, add up for 300 total.
1 x 600 kick- 100 on back neg split, 50 with boards (breast/free by 25's) FAST
1:00 rest, check HR
MYSTERY SET- guess it and you don't have to do it!
Until 7:15 a.m.,
1 x 250 swim- 150 free br 3/5/3 by 50's, 50 back/50 breast (IM style) @ 3:40
3 x 50 swim back/breast @ :55* descend 1-3 to something juicy!
*gets :05 faster by rounds of 3.
1:00 rest after every third round, check HR
100 easy drill before you get out. Do an excellent job in school today, get excited for the TEST SET on Saturday. Have a great day!
1:00 rest
With fins:
6 x 25 @ :35- breast pull with free kick- get flat at the end of each stroke
4 x 75 @ 1:20- 50 2 dolphin kicks 1 pull breast with flip turns, last 25 is dolph kick on side- face scoreboard
3 x 100 @ 1:40- 25 choice breaststroke drill, 50 kick FAST UDK's to the breakout (past 10m), last 25 choice drill NO FREE or BREASTSTROKE
:30 rest, take fins off, check HR
1 x 300- 50 2 kicks 1 pull breast drill, 25 swim breaststroke FROM A DIVE build to FAST
Check HR
18 x 50- 2 swim breast/free by 25's @ :50 desc 1-2, #3 is swim all breaststroke, 2nd 25 is FAST
18 x 50 kick- 2 @ :55 neg split, 1 @ :45 all FAST; focus on UDK's past the flags; even rounds of 3 are with boards- keep track of times on 50's @ :45, add up for 300 total.
1 x 600 kick- 100 on back neg split, 50 with boards (breast/free by 25's) FAST
1:00 rest, check HR
MYSTERY SET- guess it and you don't have to do it!
Until 7:15 a.m.,
1 x 250 swim- 150 free br 3/5/3 by 50's, 50 back/50 breast (IM style) @ 3:40
3 x 50 swim back/breast @ :55* descend 1-3 to something juicy!
*gets :05 faster by rounds of 3.
1:00 rest after every third round, check HR
100 easy drill before you get out. Do an excellent job in school today, get excited for the TEST SET on Saturday. Have a great day!
Wednesday, September 27, 2017
Wednesday, September 27, 2017- PM Jr. Gold
1 x 600- 300 swim freestyle, 300 reverse IM drill- 3 x reverse 100 IM drills
1:00 rest
3 x 200 @ :15 rest as follows:
drill/swim/drill/kick by 50's- #1 is free; #2 is in your primary stroke; #3 is your choice
1:00 rest, check HR
Everybody start this set together...
15 x 50 in sets of 5:
1&2- swim/kick by 25's desc 1-2 @ :55
#3- all kick FAST @ 1:00
4&5- swim/kick by 25's @ :50
1st set of 5 is freestyle; 2nd set of 5 is primary stroke (NO FREE); 3rd set of 5 is in 4th best stroke, NO FREE
1:00 rest after #15, check HR, then...
1 x 600 kick as follows:
Each 100 is 50 kick dolphin kick/breast kick by 25's with boards, then 50 kick on back free- last 25 is kick FAST from a dive off the bulkhead. Descend the 100's 1-2, so the even 100's are juicy FAST!
1:00 check, check HR
Until 6:00 p.m., finish up with...
2 x 100 swim free br 3 @ 1:25 (or @ 1:40)
2 x 50 kick FAST for time with boards @ :40
1 x 100 IM swim- get time, descend as you go through the set.
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited to race next month at the JPP Meet. Have a great day!
1:00 rest
3 x 200 @ :15 rest as follows:
drill/swim/drill/kick by 50's- #1 is free; #2 is in your primary stroke; #3 is your choice
1:00 rest, check HR
Everybody start this set together...
15 x 50 in sets of 5:
1&2- swim/kick by 25's desc 1-2 @ :55
#3- all kick FAST @ 1:00
4&5- swim/kick by 25's @ :50
1st set of 5 is freestyle; 2nd set of 5 is primary stroke (NO FREE); 3rd set of 5 is in 4th best stroke, NO FREE
1:00 rest after #15, check HR, then...
1 x 600 kick as follows:
Each 100 is 50 kick dolphin kick/breast kick by 25's with boards, then 50 kick on back free- last 25 is kick FAST from a dive off the bulkhead. Descend the 100's 1-2, so the even 100's are juicy FAST!
1:00 check, check HR
Until 6:00 p.m., finish up with...
2 x 100 swim free br 3 @ 1:25 (or @ 1:40)
2 x 50 kick FAST for time with boards @ :40
1 x 100 IM swim- get time, descend as you go through the set.
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited to race next month at the JPP Meet. Have a great day!
Tuesday, September 26, 2017
Wednesday Morning, September 27, 2017- Ida Lee Jr. Gold
1 x 600- 300 swim freestyle, 300 reverse IM drill- 3 x reverse 100 IM drills
1:00 rest
3 x 200 @ :15 rest as follows:
drill/swim/drill/kick by 50's- #1 is free; #2 is in your primary stroke; #3 is your choice
15 x 50 in sets of 5:
1&2- swim/kick by 25's desc 1-2 @ :55
#3- all kick FAST @ 1:00
4&5- swim/kick by 25's @ :50
1st set of 5 is freestyle; 2nd set of 5 is primary stroke (NO FREE); 3rd set of 5 is in 4th best stroke, NO FREE
1:00 rest after #15, check HR
LONG SWIM-
3 times through:
100 swim/drill fly by 25's
200 swim back/breast by 100's (IM style- good tempo on the backstroke, big kick on the breaststroke)
300 swim- 25 fly, 50 free br 3 (desc these 75's 1-4)
Check HR after 3rd time through
Until 7:15 a.m., Finish up with...
2 x 100 swim free br 3 @ 1:25 (or @ 1:40)
2 x 50 kick FAST for time with boards @ :40
1 x 100 IM swim- get time, descend from the previous set.
100 easy drill before you get out. Do an excellent job in school today, get excited for the JPP Invite. Have a great day!
1:00 rest
3 x 200 @ :15 rest as follows:
drill/swim/drill/kick by 50's- #1 is free; #2 is in your primary stroke; #3 is your choice
15 x 50 in sets of 5:
1&2- swim/kick by 25's desc 1-2 @ :55
#3- all kick FAST @ 1:00
4&5- swim/kick by 25's @ :50
1st set of 5 is freestyle; 2nd set of 5 is primary stroke (NO FREE); 3rd set of 5 is in 4th best stroke, NO FREE
1:00 rest after #15, check HR
LONG SWIM-
3 times through:
100 swim/drill fly by 25's
200 swim back/breast by 100's (IM style- good tempo on the backstroke, big kick on the breaststroke)
300 swim- 25 fly, 50 free br 3 (desc these 75's 1-4)
Check HR after 3rd time through
Until 7:15 a.m., Finish up with...
2 x 100 swim free br 3 @ 1:25 (or @ 1:40)
2 x 50 kick FAST for time with boards @ :40
1 x 100 IM swim- get time, descend from the previous set.
100 easy drill before you get out. Do an excellent job in school today, get excited for the JPP Invite. Have a great day!
Tuesday, September 26, 2017- PM Jr. Gold at CM and Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's (NO FREE)
1:00 rest
3 sets of (one round free, one round fly, one round choice):
2 x 100 @ 1:45- drill/kick on back by 50's (4 UDK's)
4 x 25 swim @ :35 (same stroke as 100's)- odds are 15 swim FAST, 10 yards drill; evens are swim build
No rest between sets; after 3rd set check HR, then get right into...
1 x 300 as follows:
By 25's: skulling-drill-drill-swim (last 25 swim is FROM A DIVE, FAST)
1:00 rest, check HR again
LONG SWIM- Ida Lee group skip the Long Swim and go straight to the 6 sets of:
3 times through:
100 swim/drill fly by 25's
200 swim back/breast by 100's (IM style)
300 swim- 25 fly, 50 free br 3 (desc these 75's 1-4)
Check HR after 3rd time through
6 sets of:
1 x 75 kick @ 1:25- 25 dolph kick with boards, then 50 kick neg split on back (4 UDK's)
3 x 25 kick FAST with boards @ :40 - these are BROKEN in even rounds, 3 x 25 @ :10 rest
1 x 100 swim free br 3 @ 1:35- BIG neg split here (Lane 1 group can go @ 1:45 if needed)
1 x 50 kick FAST for time- odd rounds with boards, even sets on back
No rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands. Please remind your parents about Coffee tonight. Have a great day!
1:00 rest
3 sets of (one round free, one round fly, one round choice):
2 x 100 @ 1:45- drill/kick on back by 50's (4 UDK's)
4 x 25 swim @ :35 (same stroke as 100's)- odds are 15 swim FAST, 10 yards drill; evens are swim build
No rest between sets; after 3rd set check HR, then get right into...
1 x 300 as follows:
By 25's: skulling-drill-drill-swim (last 25 swim is FROM A DIVE, FAST)
1:00 rest, check HR again
LONG SWIM- Ida Lee group skip the Long Swim and go straight to the 6 sets of:
3 times through:
100 swim/drill fly by 25's
200 swim back/breast by 100's (IM style)
300 swim- 25 fly, 50 free br 3 (desc these 75's 1-4)
Check HR after 3rd time through
6 sets of:
1 x 75 kick @ 1:25- 25 dolph kick with boards, then 50 kick neg split on back (4 UDK's)
3 x 25 kick FAST with boards @ :40 - these are BROKEN in even rounds, 3 x 25 @ :10 rest
1 x 100 swim free br 3 @ 1:35- BIG neg split here (Lane 1 group can go @ 1:45 if needed)
1 x 50 kick FAST for time- odd rounds with boards, even sets on back
No rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands. Please remind your parents about Coffee tonight. Have a great day!
Tuesday Morning, September 26, 2017- SCY @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's (NO FREE)
1:00 rest
3 sets of (one round free, one round fly, one round choice):
2 x 100 @ 1:45- drill/kick on back by 50's (4 UDK's)
4 x 25 swim @ :35 (same stroke as 100's)- odds are 15/10, evens are build
No rest between sets; after 3rd set check HR, then get right into...
1 x 300 as follows:
By 25's: skulling-drill-drill-swim FROM A DIVE, FAST
1:00 rest, check HR again
LONG SWIM-
3 times through:
100 swim/drill fly by 25's
200 swim back/breast by 100's (IM style)
300 swim- 25 fly, 50 free br 3 (desc these 75's 1-4)
Check HR after 3rd time through
8 sets of:
1 x 75 kick @ 1:20- 25 dolph kick with boards, then 50 kick neg split on back (4 UDK's)
3 x 25 kick FAST with boards- these will be different from round to round
1 x 100 swim free br 3 @ 1:35- neg split here
1 x 50 kick FAST for time- odd rounds with boards, even sets on back
No rest between sets.
100 easy drill before you get out. Do an excellent job in school today and remind your parents about Coffee tonight. Have a great day!
1:00 rest
3 sets of (one round free, one round fly, one round choice):
2 x 100 @ 1:45- drill/kick on back by 50's (4 UDK's)
4 x 25 swim @ :35 (same stroke as 100's)- odds are 15/10, evens are build
No rest between sets; after 3rd set check HR, then get right into...
1 x 300 as follows:
By 25's: skulling-drill-drill-swim FROM A DIVE, FAST
1:00 rest, check HR again
LONG SWIM-
3 times through:
100 swim/drill fly by 25's
200 swim back/breast by 100's (IM style)
300 swim- 25 fly, 50 free br 3 (desc these 75's 1-4)
Check HR after 3rd time through
8 sets of:
1 x 75 kick @ 1:20- 25 dolph kick with boards, then 50 kick neg split on back (4 UDK's)
3 x 25 kick FAST with boards- these will be different from round to round
1 x 100 swim free br 3 @ 1:35- neg split here
1 x 50 kick FAST for time- odd rounds with boards, even sets on back
No rest between sets.
100 easy drill before you get out. Do an excellent job in school today and remind your parents about Coffee tonight. Have a great day!
Monday, September 25, 2017
Monday, September 25, 2017- PM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
6 x 50 @ 1:00- odds are fist free drill br 3/double arm backstroke drill- by 25's; evens are kick on back, focus on 4 UDK's off each wall
4 x 50 @ :55- 25 swim backstroke build to FAST turn, then 25 breast kick on back
2 x 50 @ :50- 25 swim backstroke, 25 swim breaststroke (tempo on the backstroke, big kick on the breaststroke- just like you should swim the IM!)
2 x 50 drill @ 1:00- 2 kicks 1 pull breaststroke drill- get flat for the two kicks
4 x 50 @ :55- 25 swim breaststroke build to a FAST turn, then free kick on back
6 x 50 swim @ :50- backstroke/breaststroke by 25's- just like the 2 x 50's above; desc 1-3's if you can
1:00 rest, check HR
6 sets of:
1 x 100 swim free, neg split- br 3/5 by 50's @ 1:30 (or @ 1:40, or @ 1:45)
1 x 75 swim free br 3 @ 1:00 (or @ 1:05, or @ 1:10)
1 x 100 swim/kick free by 50's @ 1:40- kick is on back, 4 UDK's off each wall (or @ 1:45 or 1:50)
3 x 25 swim in primary stroke @ :40, NO FREE (#1- go 15 yards FAST, then 10 yards drill; #2 is swim build to FAST; then #3 is all FAST from a dive)
:30 rest after 2nd & 4th sets; go the 25's in 4th & 6th sets in 4th best stroke (NO FREE)
100 easy drill before you get out. Do an excellent job with your HW tonight, please remind your parents about Coffee tomorrow night. Have a great day!
1:00 rest
6 x 50 @ 1:00- odds are fist free drill br 3/double arm backstroke drill- by 25's; evens are kick on back, focus on 4 UDK's off each wall
4 x 50 @ :55- 25 swim backstroke build to FAST turn, then 25 breast kick on back
2 x 50 @ :50- 25 swim backstroke, 25 swim breaststroke (tempo on the backstroke, big kick on the breaststroke- just like you should swim the IM!)
2 x 50 drill @ 1:00- 2 kicks 1 pull breaststroke drill- get flat for the two kicks
4 x 50 @ :55- 25 swim breaststroke build to a FAST turn, then free kick on back
6 x 50 swim @ :50- backstroke/breaststroke by 25's- just like the 2 x 50's above; desc 1-3's if you can
1:00 rest, check HR
6 sets of:
1 x 100 swim free, neg split- br 3/5 by 50's @ 1:30 (or @ 1:40, or @ 1:45)
1 x 75 swim free br 3 @ 1:00 (or @ 1:05, or @ 1:10)
1 x 100 swim/kick free by 50's @ 1:40- kick is on back, 4 UDK's off each wall (or @ 1:45 or 1:50)
3 x 25 swim in primary stroke @ :40, NO FREE (#1- go 15 yards FAST, then 10 yards drill; #2 is swim build to FAST; then #3 is all FAST from a dive)
:30 rest after 2nd & 4th sets; go the 25's in 4th & 6th sets in 4th best stroke (NO FREE)
100 easy drill before you get out. Do an excellent job with your HW tonight, please remind your parents about Coffee tomorrow night. Have a great day!
Sunday, September 24, 2017
Monday Morning, September 25, 2017- Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
6 x 50 @ 1:00- odds are fist free drill br 3/double arm backstroke drill- by 25's; evens are kick on back, focus on 4 UDK's off each wall
4 x 50 @ :55- 25 swim backstroke build to FAST turn, then 25 breast kick on back
2 x 50 @ :50- 25 swim backstroke, 25 swim breaststroke (tempo on the backstroke, big kick on the breaststroke- just like you should swim the IM!)
2 x 50 drill @ 1:00- 2 kicks 1 pull breaststroke drill- get flat for the two kicks
4 x 50 @ :55- 25 swim breaststroke build to a FAST turn, then free kick on back
6 x 50 swim @ :50- backstroke/breaststroke by 25's- just like the 2 x 50's above; desc 1-3's if you can
1:00 rest, check HR
6 sets of:
1 x 100 swim free, neg split- br 3/5 by 50's
1 x 75 swim free br 3 @ :55
1 x 100 swim/kick by 50's @ 1:35- kick is on back, 4 UDK's off each wall
3 x 25 swim in primary stroke @ :40, NO FREE (go 15/10, then FAST, by 25's-last 25 is from a dive)
:30 rest after 2nd & 4th sets; go the 25's in4th & 6th sets in 4th best stroke (NO FREE)
Until 7:15, finish up with...
25's kick with boards:
1&2, 1/2 free, 1/2 breaststroke kick- forward somersault at midpool- these two @ :40
#3- all FAST free @ :20 (even rounds NO FREE kick)
100 easy drill before you get out. Do an excellent job at school today, please remind your parents about Coffee tomorrow night. Have a great day!
1:00 rest
6 x 50 @ 1:00- odds are fist free drill br 3/double arm backstroke drill- by 25's; evens are kick on back, focus on 4 UDK's off each wall
4 x 50 @ :55- 25 swim backstroke build to FAST turn, then 25 breast kick on back
2 x 50 @ :50- 25 swim backstroke, 25 swim breaststroke (tempo on the backstroke, big kick on the breaststroke- just like you should swim the IM!)
2 x 50 drill @ 1:00- 2 kicks 1 pull breaststroke drill- get flat for the two kicks
4 x 50 @ :55- 25 swim breaststroke build to a FAST turn, then free kick on back
6 x 50 swim @ :50- backstroke/breaststroke by 25's- just like the 2 x 50's above; desc 1-3's if you can
1:00 rest, check HR
6 sets of:
1 x 100 swim free, neg split- br 3/5 by 50's
1 x 75 swim free br 3 @ :55
1 x 100 swim/kick by 50's @ 1:35- kick is on back, 4 UDK's off each wall
3 x 25 swim in primary stroke @ :40, NO FREE (go 15/10, then FAST, by 25's-last 25 is from a dive)
:30 rest after 2nd & 4th sets; go the 25's in4th & 6th sets in 4th best stroke (NO FREE)
Until 7:15, finish up with...
25's kick with boards:
1&2, 1/2 free, 1/2 breaststroke kick- forward somersault at midpool- these two @ :40
#3- all FAST free @ :20 (even rounds NO FREE kick)
100 easy drill before you get out. Do an excellent job at school today, please remind your parents about Coffee tomorrow night. Have a great day!
Sunday, September 24, 2017- Combined Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
2 sets of:
2 x 50 swim free/fist free drill- all br 3, @ 1:00- feel water on forearms & count strokes
4 x 25 breast pull with free kick @ :35
2 x 50 @ 1:00- 2 kicks 1 pull breast drill/swim breast (build)
2 x 100 swim/kick breaststroke (kick with boards) @ 1:45, desc 1-2 to what you can
No rest between sets, check HR after each set.
6 rounds of:
1 x 200 swim free with shnorkel @ 3:10- keep head still & feel hips rotate evenly
1 x 250 swim free br 3 @ 3:20- NO SHNORKEL, but same good head position, work your kick on the last 125
3 x 50 kick @ :55- negative split, with boards; THESE WILL BE DIFFERENT IN EACH ROUND.
Until 7:30, finish up with...
1 x 25 choice drill @ :50
1 x 25 swim FAST from a dive- same stroke as the 25's drill
odd rounds are free, even rounds are primary stroke 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
2 sets of:
2 x 50 swim free/fist free drill- all br 3, @ 1:00- feel water on forearms & count strokes
4 x 25 breast pull with free kick @ :35
2 x 50 @ 1:00- 2 kicks 1 pull breast drill/swim breast (build)
2 x 100 swim/kick breaststroke (kick with boards) @ 1:45, desc 1-2 to what you can
No rest between sets, check HR after each set.
6 rounds of:
1 x 200 swim free with shnorkel @ 3:10- keep head still & feel hips rotate evenly
1 x 250 swim free br 3 @ 3:20- NO SHNORKEL, but same good head position, work your kick on the last 125
3 x 50 kick @ :55- negative split, with boards; THESE WILL BE DIFFERENT IN EACH ROUND.
Until 7:30, finish up with...
1 x 25 choice drill @ :50
1 x 25 swim FAST from a dive- same stroke as the 25's drill
odd rounds are free, even rounds are primary stroke 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!
Thursday, September 21, 2017
Thursday, September 21, 2017- PM Jr. Gold (Combined) @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
With fins:
4 x 50 @ 1:00- ra2 la2 free drill, dolphin kick on side, by 25's
4 x 75 @ 1:20- 25 kick free on stomach (build), 50 2 dolphin kicks 1 pull breast drill
4 x 50 @ 1:00- 25 fly pull with free kick, choice drill NO FREE by 25's
1:00 rest, take off fins
12 x 75 in sets of 4-
1-3, swim fly/breast/kick on back by 25's @ 1:20, descend 1-3 to what you can (4 UDK's)
#4- swim free br 3/5/3 by 25's @ 1:05 (or @ 1:10)
1:00 rest
4 sets of:
3 x 50 swim free br 3 @ :45 (neg split), except #2 is @ :35
6 x 25 kick with boards, odds are 15/10 @ :40, evens are all FAST 1/2 free 1/2 breast @ :25 (go these as 4 x 75 kick on back @ 1:20 last 25 breast kick on back in 3rd set)
1 x 125 IM- 25 swim fly, 2nd 25 is from a dive kick on back, then last 75 swim back-breast-free
1:00 rest between sets, check HR
If there is time, work on starts.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for for the Intrasquad Meet on Saturday. Have a great day!
1:00 rest
With fins:
4 x 50 @ 1:00- ra2 la2 free drill, dolphin kick on side, by 25's
4 x 75 @ 1:20- 25 kick free on stomach (build), 50 2 dolphin kicks 1 pull breast drill
4 x 50 @ 1:00- 25 fly pull with free kick, choice drill NO FREE by 25's
1:00 rest, take off fins
12 x 75 in sets of 4-
1-3, swim fly/breast/kick on back by 25's @ 1:20, descend 1-3 to what you can (4 UDK's)
#4- swim free br 3/5/3 by 25's @ 1:05 (or @ 1:10)
1:00 rest
4 sets of:
3 x 50 swim free br 3 @ :45 (neg split), except #2 is @ :35
6 x 25 kick with boards, odds are 15/10 @ :40, evens are all FAST 1/2 free 1/2 breast @ :25 (go these as 4 x 75 kick on back @ 1:20 last 25 breast kick on back in 3rd set)
1 x 125 IM- 25 swim fly, 2nd 25 is from a dive kick on back, then last 75 swim back-breast-free
1:00 rest between sets, check HR
If there is time, work on starts.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for for the Intrasquad Meet on Saturday. Have a great day!
Thursday Morning, September 21, 2017- SCY @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
With fins:
4 x 50 @ 1:00- ra2 la2 free drill, dolphin kick on side, by 25's
4 x 75 @ 1:20- 25 kick free on stomach (build), 50 2 dolphin kicks 1 pull breast drill
4 x 50 @ 1:00- 25 fly pull with free kick, choice drill NO FREE by 25's
1:00 rest, take off fins
12 x 75 in sets of 4-
1-3, swim fly/breast/kick on back by 25's @ 1:20, descend 1-3 to what you can (4 UDK's)
#4- swim free br 3/5/3 by 25's @ 1:00
1:00 rest
6 sets of:
3 x 50 swim free br 3 @ :45 (neg split), except #2 is @ :35
6 x 25 kick with boards, odds are 15/10 @ :40, evens are all FAST 1/2 free 1/2 breast @ :20 (go these as 4 x 75 kick on back @ 1:15 last 25 breast kick on back in 3rd & 5th sets)
1 x 125 IM- 25 swim fly, 2nd 25 is from a dive kick on back, then last 75 swim back-breast-free
1:00 rest between sets, check HR
Until 7:15, finish up wiith...
100's swim free br 3 @ 1:40 odds cruise, evens @ mile pace.
100 easy drill before you get out. Do an excellent job in school today & get excited for Race Day tomorrow. Have a great day!
1:00 rest
With fins:
4 x 50 @ 1:00- ra2 la2 free drill, dolphin kick on side, by 25's
4 x 75 @ 1:20- 25 kick free on stomach (build), 50 2 dolphin kicks 1 pull breast drill
4 x 50 @ 1:00- 25 fly pull with free kick, choice drill NO FREE by 25's
1:00 rest, take off fins
12 x 75 in sets of 4-
1-3, swim fly/breast/kick on back by 25's @ 1:20, descend 1-3 to what you can (4 UDK's)
#4- swim free br 3/5/3 by 25's @ 1:00
1:00 rest
6 sets of:
3 x 50 swim free br 3 @ :45 (neg split), except #2 is @ :35
6 x 25 kick with boards, odds are 15/10 @ :40, evens are all FAST 1/2 free 1/2 breast @ :20 (go these as 4 x 75 kick on back @ 1:15 last 25 breast kick on back in 3rd & 5th sets)
1 x 125 IM- 25 swim fly, 2nd 25 is from a dive kick on back, then last 75 swim back-breast-free
1:00 rest between sets, check HR
Until 7:15, finish up wiith...
100's swim free br 3 @ 1:40 odds cruise, evens @ mile pace.
100 easy drill before you get out. Do an excellent job in school today & get excited for Race Day tomorrow. Have a great day!
Wednesday, September 20, 2017
Wednesday, September 20, 2017- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 25's
1:00 rest
9 x 100 in 3 sets of 3 as follows:
1&2- 50 6ks back drill (rotate hips, keep head flat & still), 50 kick on back neg split (focus on 4 UDK's off each wall) @ 1:50 (@ 2:00 if necessary)
#3 is swim backstroke/kick breaststroke with boards @ 1:40, desc 1-3 (go @ 1:50 if necessary)
15 x 50 swim in sets of 5-
1-3, swim backstroke/choice by 25's @ :50 (@ :55 if necessary)
4-5, swim all backstroke @ :45 (@ :50 if necessary), focus on the UDK's off each wall
1:00 rest, check HR
5 sets of:
2 x 100 swim free br 3 @ 1:25, or @ 1:30, or @ 1:40 (this should be challenging)
1 x 100* swim modified IM: 25 fly, 50 back, 25 breast @ 1:40 (or @ 1:55)
1 x 100 all kick on back @ 1:45, focus on 4 UDK's off each wall (or go @ 2:00)
2 x 25 swim FAST in 4th best stroke @ :40, NO FREE
1 x 50 kick FAST for time with boards, your choice
1:00 rest between sets, check HR & review the 100 IM in the next round.
*2nd round, the 100 IM is 25 back, 50 breast, 25 free;
3rd round, the 100 IM is 25 breast, 50 free br 3, 25 fly;
4th round the IM is 25 free, 50 fly, 25 back;
last round the 100 IM is regular straight 100 IM swim
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the Intrasquad Meet this weekend. Have a great day!
1:00 rest
9 x 100 in 3 sets of 3 as follows:
1&2- 50 6ks back drill (rotate hips, keep head flat & still), 50 kick on back neg split (focus on 4 UDK's off each wall) @ 1:50 (@ 2:00 if necessary)
#3 is swim backstroke/kick breaststroke with boards @ 1:40, desc 1-3 (go @ 1:50 if necessary)
15 x 50 swim in sets of 5-
1-3, swim backstroke/choice by 25's @ :50 (@ :55 if necessary)
4-5, swim all backstroke @ :45 (@ :50 if necessary), focus on the UDK's off each wall
1:00 rest, check HR
5 sets of:
2 x 100 swim free br 3 @ 1:25, or @ 1:30, or @ 1:40 (this should be challenging)
1 x 100* swim modified IM: 25 fly, 50 back, 25 breast @ 1:40 (or @ 1:55)
1 x 100 all kick on back @ 1:45, focus on 4 UDK's off each wall (or go @ 2:00)
2 x 25 swim FAST in 4th best stroke @ :40, NO FREE
1 x 50 kick FAST for time with boards, your choice
1:00 rest between sets, check HR & review the 100 IM in the next round.
*2nd round, the 100 IM is 25 back, 50 breast, 25 free;
3rd round, the 100 IM is 25 breast, 50 free br 3, 25 fly;
4th round the IM is 25 free, 50 fly, 25 back;
last round the 100 IM is regular straight 100 IM swim
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the Intrasquad Meet this weekend. Have a great day!
Tuesday, September 19, 2017
Wednesday Morning, September 20, 2017- SCY for Ida Lee Junior Gold
1 x 600- 300 swim easy freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
3 sets of:
3 x 100 @ 1:50- 50 choice drill, 50 kick with boards (last 25 breaststroke kick)
1 x 150 kick on back (4 UDK's!) , descend the 3 x 50 to something juicy!
1:00 rest between sets, check HR
Half pool sprints @ :40- out to 15 yard marker; go 4 freestyle (forward ss) and 4 in primary stroke (backward someraults) . (NO FREESTYLE on the primary stroke out & back).
Go at least 12 x half pool sprints...
LONG SWIM-
4 times through:
150 swim IM- 50 of fly, back, breast
150 swim/kick (by 25's) in primary stroke- desc the 3 x 50's 1-3 to something juicy
100 swim freestyle br 3/5 by 50's- swim like the end of the IM
Finish up with 12 x 50 pull free with buoy & shnorkels @ :55
Do an excellent job with school today and get excited for the Orange & Teal meet this weekend! Have a great day!
1:00 rest
3 sets of:
3 x 100 @ 1:50- 50 choice drill, 50 kick with boards (last 25 breaststroke kick)
1 x 150 kick on back (4 UDK's!) , descend the 3 x 50 to something juicy!
1:00 rest between sets, check HR
Half pool sprints @ :40- out to 15 yard marker; go 4 freestyle (forward ss) and 4 in primary stroke (backward someraults) . (NO FREESTYLE on the primary stroke out & back).
Go at least 12 x half pool sprints...
LONG SWIM-
4 times through:
150 swim IM- 50 of fly, back, breast
150 swim/kick (by 25's) in primary stroke- desc the 3 x 50's 1-3 to something juicy
100 swim freestyle br 3/5 by 50's- swim like the end of the IM
Finish up with 12 x 50 pull free with buoy & shnorkels @ :55
Do an excellent job with school today and get excited for the Orange & Teal meet this weekend! Have a great day!
Tuesday Afternoon, September 19, 2017- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/swim/kick by 25's
1:00 rest
With fins:
4 x 25 @ :35- 3 kicks 1 pull fly drill
4 x 75 @ 1:20- 25 fly kick on side, 25 ra fly, 25 la fly drill
4 x 50 @ 1:00- 25 fly pull with free kick, 25 kick on back build to FAST
12 x 25 in sets of 4-
1- choice fly drill @ :35
2- swim fly build @ :35
3- swim fly FAST @ :20
4- kick on back @ :20- UDK past the flags.
Check HR, take fins off
9 x 50 as follows:
1-2, swim free/NO FREE by 25's @ :55 desc 1-2
#3- all kick on back, 4 UDK's off each wall
After #9, check HR; then, Claude Moore PM Jr. Gold skip the 18 x 75's and go straight to the Long Swim. Ida Lee Jr. Gold, do the following 18 x 75's and then skip the Long Swim
18 x 75 in sets of 6-
1- 25 swim fly, 50 swim backstroke @ 1:15- focus on UDK throughout
2&3- swim free br 3 @ 1:10, desc 1-2
4&5- swim 25 fly, 50 backstroke @ 1:15, focus on UDK & desc 1-2
#6- all kick on back @ 1:15
1:00 rest after #18, check HR
LONG SWIM-
4 times through:
150 swim IM- 50 of fly, back, breast
150 swim/kick (by 25's) in primary stroke- desc the 3 x 50's 1-3 to something juicy
100 swim freestyle br 3/5 by 50's- swim like the end of the IM
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands. DON'T FORGET TO BRING YOUR WAIVER FORM TO DRYLANDS TONIGHT. Have a great day!
1:00 rest
With fins:
4 x 25 @ :35- 3 kicks 1 pull fly drill
4 x 75 @ 1:20- 25 fly kick on side, 25 ra fly, 25 la fly drill
4 x 50 @ 1:00- 25 fly pull with free kick, 25 kick on back build to FAST
12 x 25 in sets of 4-
1- choice fly drill @ :35
2- swim fly build @ :35
3- swim fly FAST @ :20
4- kick on back @ :20- UDK past the flags.
Check HR, take fins off
9 x 50 as follows:
1-2, swim free/NO FREE by 25's @ :55 desc 1-2
#3- all kick on back, 4 UDK's off each wall
After #9, check HR; then, Claude Moore PM Jr. Gold skip the 18 x 75's and go straight to the Long Swim. Ida Lee Jr. Gold, do the following 18 x 75's and then skip the Long Swim
18 x 75 in sets of 6-
1- 25 swim fly, 50 swim backstroke @ 1:15- focus on UDK throughout
2&3- swim free br 3 @ 1:10, desc 1-2
4&5- swim 25 fly, 50 backstroke @ 1:15, focus on UDK & desc 1-2
#6- all kick on back @ 1:15
1:00 rest after #18, check HR
LONG SWIM-
4 times through:
150 swim IM- 50 of fly, back, breast
150 swim/kick (by 25's) in primary stroke- desc the 3 x 50's 1-3 to something juicy
100 swim freestyle br 3/5 by 50's- swim like the end of the IM
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands. DON'T FORGET TO BRING YOUR WAIVER FORM TO DRYLANDS TONIGHT. Have a great day!
Tuesday Morning, September 19, 2017- SCY @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/swim/kick by 25's
1:00 rest
With fins:
4 x 25 @ :35- 3 kicks 1 pull fly drill
4 x 75 @ 1:20- 25 fly kick on side, 25 ra fly, 25 la fly drill
4 x 50 @ 1:00- 25 fly pull with free kick, 25 kick on back build to FAST
12 x 25 in sets of 4-
1- choice fly drill @ :35
2- swim fly build @ :35
3- swim fly FAST @ :20
4- kick on back @ :20- UDK past the flags.
Check HR, take fins off
18 x 75 in sets of 6-
1- 25 swim fly, 50 swim backstroke @ 1:15- focus on UDK throughout
2&3- swim free br 3 @ 1:10, desc 1-2
4&5- swim 25 fly, 50 backstroke @ 1:15, focus on UDK & desc 1-2
#6- all kick on back @ 1:15
1:00 rest after #18, check HR
LONG SWIM-
4 times through:
150 swim IM- 50 of fly, back, breast
150 swim/kick (by 25's) in primary stroke- desc the 3 x 50's 1-3 to something juicy
100 swim freestyle br 3/5 by 50's- swim like the end of the IM
50 kick FAST free with boards
Until 7:15-
"out & backs" in 4th best stroke @ :40 (alternate forward & backward ss)
100 easy drill before you get out. Do a great job in school today- and with drylands tonight. Have a great day!
1:00 rest
With fins:
4 x 25 @ :35- 3 kicks 1 pull fly drill
4 x 75 @ 1:20- 25 fly kick on side, 25 ra fly, 25 la fly drill
4 x 50 @ 1:00- 25 fly pull with free kick, 25 kick on back build to FAST
12 x 25 in sets of 4-
1- choice fly drill @ :35
2- swim fly build @ :35
3- swim fly FAST @ :20
4- kick on back @ :20- UDK past the flags.
Check HR, take fins off
18 x 75 in sets of 6-
1- 25 swim fly, 50 swim backstroke @ 1:15- focus on UDK throughout
2&3- swim free br 3 @ 1:10, desc 1-2
4&5- swim 25 fly, 50 backstroke @ 1:15, focus on UDK & desc 1-2
#6- all kick on back @ 1:15
1:00 rest after #18, check HR
LONG SWIM-
4 times through:
150 swim IM- 50 of fly, back, breast
150 swim/kick (by 25's) in primary stroke- desc the 3 x 50's 1-3 to something juicy
100 swim freestyle br 3/5 by 50's- swim like the end of the IM
50 kick FAST free with boards
Until 7:15-
"out & backs" in 4th best stroke @ :40 (alternate forward & backward ss)
100 easy drill before you get out. Do a great job in school today- and with drylands tonight. Have a great day!
Monday, September 18, 2017
Monday, September 18, 2017- PM Junior Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- 3 x reverse 100 IM's, all drill
1:00 rest
4 x 100 @ 1:50- 50 ra2 la2 free drill, 50 choice drill in primary stroke NO FREE
6 x 75 @ 1:25-
odds- breast pull with free kick/choice drill NO FREE/kick on back build- by 25's
evens- 2 kicks 1 pull breast drill/choice drill NO FREE/kick on back FAST- by 25's
1 x 300- 25 swim breaststroke build, 50 swim choice, 25 kick on back, UDK to halfway
1:00 rest, check HR
3 sets of:
3 x 50 kick on back @ :55- focus on 4 UDK's off each wall and STRONG 2nd 25
1* x 100 swim free br 3 @ 1:25, strong in & out of turns (@ 1:35 if needed for Lane 1)
3 x 50 swim/kick by 25's in primary stroke @ 1:05, descend 1-3 to FAST
4 x 75 kick @ 1:30- 50 on back (4 UDK), then last 25 kick FAST with boards in primary stroke
1:00 rest after 1st set, check HR, then straight through 2nd & 3rd set
*add 1 x 100 in each round
Finish up with...
Out & backs with boards, kick IM order by 12.5's (forward ss in odd rounds, backwards ss in even rounds); go 4 at a time @ :45, then a 50 easy drill @ 1:00
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the Intrasquad Meet this Saturday. Have a great day!
1:00 rest
4 x 100 @ 1:50- 50 ra2 la2 free drill, 50 choice drill in primary stroke NO FREE
6 x 75 @ 1:25-
odds- breast pull with free kick/choice drill NO FREE/kick on back build- by 25's
evens- 2 kicks 1 pull breast drill/choice drill NO FREE/kick on back FAST- by 25's
1 x 300- 25 swim breaststroke build, 50 swim choice, 25 kick on back, UDK to halfway
1:00 rest, check HR
3 sets of:
3 x 50 kick on back @ :55- focus on 4 UDK's off each wall and STRONG 2nd 25
1* x 100 swim free br 3 @ 1:25, strong in & out of turns (@ 1:35 if needed for Lane 1)
3 x 50 swim/kick by 25's in primary stroke @ 1:05, descend 1-3 to FAST
4 x 75 kick @ 1:30- 50 on back (4 UDK), then last 25 kick FAST with boards in primary stroke
1:00 rest after 1st set, check HR, then straight through 2nd & 3rd set
*add 1 x 100 in each round
Finish up with...
Out & backs with boards, kick IM order by 12.5's (forward ss in odd rounds, backwards ss in even rounds); go 4 at a time @ :45, then a 50 easy drill @ 1:00
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the Intrasquad Meet this Saturday. Have a great day!
Monday Morning, September 18, 2017- Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- go 3 x 100 reverse IM's, all drill
1:00 rest
4 x 100 @ 1:45- 50 ra2 la2 free drill, 50 choice drill in primary stroke NO FREE
6 x 75 @ 1:20-
odds- breast pull with free kick/choice drill NO FREE/kick on back build- by 25's
evens- 2 kicks 1 pull breast drill/choice drill NO FREE/kick on back FAST- by 25's
1 x 300- 25 swim breaststroke build, 50 swim choice, 25 kick on back, UDK to halfway
1:00 rest, check HR
4 sets of:
4 x 50 kick on back @ :55- focus on 4 UDK's off each wall and STRONG 2nd 25
1* x 100 swim free br 3 @ 1:20, strong in & out of turns
3 x 50 swim/kick by 25's in primary stroke @ 1:00, descend 1-3 to FAST
6 x 75 kick @ 1:20- 50 on back (4 UDK), then last 25 kick FAST with boards in primary stroke
1:00 rest after 1st & 3rd sets, check HR
*add 1 x 100 in each round
Finish up with...
Out & backs with boards, kick IM order by 12.5's (forward ss in odd rounds, backwards ss in even rounds); go 4 at a time @ :45, then a 50 easy drill @ 1:00
100 easy drill before you get out. Do an excellent job in school today and get excited for the Intrasquad Meet this Saturday. Have a great day!
1:00 rest
4 x 100 @ 1:45- 50 ra2 la2 free drill, 50 choice drill in primary stroke NO FREE
6 x 75 @ 1:20-
odds- breast pull with free kick/choice drill NO FREE/kick on back build- by 25's
evens- 2 kicks 1 pull breast drill/choice drill NO FREE/kick on back FAST- by 25's
1 x 300- 25 swim breaststroke build, 50 swim choice, 25 kick on back, UDK to halfway
1:00 rest, check HR
4 sets of:
4 x 50 kick on back @ :55- focus on 4 UDK's off each wall and STRONG 2nd 25
1* x 100 swim free br 3 @ 1:20, strong in & out of turns
3 x 50 swim/kick by 25's in primary stroke @ 1:00, descend 1-3 to FAST
6 x 75 kick @ 1:20- 50 on back (4 UDK), then last 25 kick FAST with boards in primary stroke
1:00 rest after 1st & 3rd sets, check HR
*add 1 x 100 in each round
Finish up with...
Out & backs with boards, kick IM order by 12.5's (forward ss in odd rounds, backwards ss in even rounds); go 4 at a time @ :45, then a 50 easy drill @ 1:00
100 easy drill before you get out. Do an excellent job in school today and get excited for the Intrasquad Meet this Saturday. Have a great day!
Sunday, September 17, 2017
Sunday Evening, September 17, 2017- Combined Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back by 25's
1:00 rest
With fins:
20 x 25 in sets of 5 as follows:
1-2, breast pull with free kick- focus on fast hands back to the front, getting flat at the end of each stroke; @ :40
3-4, choice drill- NO FREE, @ :40
#5- FAST kick on back @ :20, at least 4 UDK's off the wall
:30 rest after #20, check HR then take fins off & continue right into...
1 x 300 breaststroke as follows: 25 breast kick on back, 50 choice breast drill, last 25 swim breast FROM A DIVE, build to FAST
1:00 rest, check HR again.
18 x 100 in sets of 6 as follows:
1&2- swim freestyle, except 3rd 25 is swim breaststroke build to FAST @ 1:30
3&4- kick on back free, except 3rd 25 is breast kick on back, @ 1:50; at least 4 UDK's off each wall
5&6- kick with boards, 50 choice 50 breast kick- desc 1-2, #2 should be juicy!
No rest between sets of 6.
With fins, until 7:30...
75's swim desc 1-3's @ 1:40 (free, primary, kick on back by 3's); 3rd 75 in each set should be all out smoking FAST.
100 easy drill before you get out. Do an excellent job on your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
1:00 rest
With fins:
20 x 25 in sets of 5 as follows:
1-2, breast pull with free kick- focus on fast hands back to the front, getting flat at the end of each stroke; @ :40
3-4, choice drill- NO FREE, @ :40
#5- FAST kick on back @ :20, at least 4 UDK's off the wall
:30 rest after #20, check HR then take fins off & continue right into...
1 x 300 breaststroke as follows: 25 breast kick on back, 50 choice breast drill, last 25 swim breast FROM A DIVE, build to FAST
1:00 rest, check HR again.
18 x 100 in sets of 6 as follows:
1&2- swim freestyle, except 3rd 25 is swim breaststroke build to FAST @ 1:30
3&4- kick on back free, except 3rd 25 is breast kick on back, @ 1:50; at least 4 UDK's off each wall
5&6- kick with boards, 50 choice 50 breast kick- desc 1-2, #2 should be juicy!
No rest between sets of 6.
With fins, until 7:30...
75's swim desc 1-3's @ 1:40 (free, primary, kick on back by 3's); 3rd 75 in each set should be all out smoking FAST.
100 easy drill before you get out. Do an excellent job on your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
Saturday, September 16, 2017
Saturday Morning, September 16, 2017- Combined Jr. Gold @ CM
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
4 x 75 @ 1:20- 25 catchup free drill, 50 choice breaststroke drill
4 x 50 @ 1:00- 25 choice kick on back (build), then 25 choice drill in primary stroke NO FREE
4 x 75 @ 1:20- 25 breast pull with free kick, 50 swim breast/primary stroke by 25's
3 x 50 swim breast/free by 25's @ :55 (descend)
3 x 50 swim breast/free by 25's @ :45- make the interval, descend if you can
1:00 rest, check HR
4 sets of:
8 x 25 kick @ :40, on back (4 UDK's!), FAST to 15 meters ("4u/15m"), except as follows:
#3 with boards @ :25
#6 with boards @ :25
#7 on back @ :25
3 x 50 swim IM order by 25's/free by 25's @ :55 or 1:00 (:05 faster by round)
1 x 200 as follows:
100 kick on back (4u/15m)
50 swim IM order by 25's- this is strong, about 85% effort here
50 kick IM order by 25's with boards- this is FAST
Get time for each 200, then check HR
3 x 300 pull free with shnorkels @ :15 rest, desc 1-3
1:00 rest, get ready...
TEST SET: 8 x 50 kick FAST with boards @ 1:00
Warmdown an easy 100 drill before you get out. Do an excellent job with your drylands today, remember workout tomorrow night is at Ida Lee, 6-7:30 p.m. Have a great day!
1:00 rest
4 x 75 @ 1:20- 25 catchup free drill, 50 choice breaststroke drill
4 x 50 @ 1:00- 25 choice kick on back (build), then 25 choice drill in primary stroke NO FREE
4 x 75 @ 1:20- 25 breast pull with free kick, 50 swim breast/primary stroke by 25's
3 x 50 swim breast/free by 25's @ :55 (descend)
3 x 50 swim breast/free by 25's @ :45- make the interval, descend if you can
1:00 rest, check HR
4 sets of:
8 x 25 kick @ :40, on back (4 UDK's!), FAST to 15 meters ("4u/15m"), except as follows:
#3 with boards @ :25
#6 with boards @ :25
#7 on back @ :25
3 x 50 swim IM order by 25's/free by 25's @ :55 or 1:00 (:05 faster by round)
1 x 200 as follows:
100 kick on back (4u/15m)
50 swim IM order by 25's- this is strong, about 85% effort here
50 kick IM order by 25's with boards- this is FAST
Get time for each 200, then check HR
3 x 300 pull free with shnorkels @ :15 rest, desc 1-3
1:00 rest, get ready...
TEST SET: 8 x 50 kick FAST with boards @ 1:00
Warmdown an easy 100 drill before you get out. Do an excellent job with your drylands today, remember workout tomorrow night is at Ida Lee, 6-7:30 p.m. Have a great day!
Thursday, September 14, 2017
Thursday Afternoon, September 14, 2017- combined Jr. Gold @ CM
1:00 rest
2 x 250 @ :10 rest as follows:
#1- all drill, catchup drill on odd 50's, choice fly drill on even 50's
#2- all kick, odd 50's on back, even 50's are breast/free by 25's with boards
4 x 75 @ 1:15- 50 drill/swim in primary stroke NO FREE, 25 kick with boards build to FAST
1:00 rest, check HR
6 sets of:
3 x 100 kick on back (#2 with boards) desc 1-3 @ 1:50; #3 should be juicy!
4 x 25 in primary stroke @ :45
1-2, swim desc 1-2;
3- all drill
4- all swim FAST, from a dive
Finish up with:
75's pull with shnorkel (odd rounds with buoy & paddles, even rounds with shnorkel only) @ 1:20, descend sets of 3
100 easy drill before you get out. Do an excellent job in school today and get excited to race tomorrow morning. Have a great day!
Thursday Morning, September 14, 2017- SCY @ CM
1 x 600- 300 swim freestyle, 300 reverse IM drill- drill/drill/kick by 25's
1:00 rest
3 x 250 @ :10 rest as follows:
odd 250's drill, catchup drill on odd 50's, choice fly drill on even 50's
#2- all kick, odd 50's on back, even 50's are breast/free by 25's with boards
1:00 rest, check HR
6 x 75 @ 1:15- 50 drill/swim in primary stroke NO FREE, 25 kick with boards build to FAST
6 sets of:
3 x 100 kick on back (#2 with boards) desc 1-3 @ 1:40; #3 should be juicy!
4 x 25 in primary stroke @ :40
1-2, swim desc 1-2;
3- all drill
4- all swim FAST, from a dive
Finish up with:
75's pull with shnorkel (odd rounds with buoy, evens are swim with buoy) @ 1:10, descend sets of 3
100 easy drill before you get out. Do an excellent job in school today and get excited to race tomorrow morning. Have a great day!
1:00 rest
3 x 250 @ :10 rest as follows:
odd 250's drill, catchup drill on odd 50's, choice fly drill on even 50's
#2- all kick, odd 50's on back, even 50's are breast/free by 25's with boards
1:00 rest, check HR
6 x 75 @ 1:15- 50 drill/swim in primary stroke NO FREE, 25 kick with boards build to FAST
6 sets of:
3 x 100 kick on back (#2 with boards) desc 1-3 @ 1:40; #3 should be juicy!
4 x 25 in primary stroke @ :40
1-2, swim desc 1-2;
3- all drill
4- all swim FAST, from a dive
Finish up with:
75's pull with shnorkel (odd rounds with buoy, evens are swim with buoy) @ 1:10, descend sets of 3
100 easy drill before you get out. Do an excellent job in school today and get excited to race tomorrow morning. Have a great day!
Wednesday, September 13, 2017
Wednesday, September 13, 2017- PM Jr. Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
3 sets of:
3 x 50 freestyle- 25 swim br 3, 25 fist free drill br 3 (count strokes on both for comparison) @ 1:00
2 x 75- 25 kick free head out, then 50 2 kicks 1 pull breast drill @ 1:20
1 x 100 drill backstroke- odd 25's are double arm backstroke, even 25's are sit & spin back drill @ 2:00
No rest between sets; check HR after 3rd set.
4 sets of:
2 x 75 kick on back (4 UDK!) desc 1-2 @ 1:40, #2 should be giddyup!
3 x 50 swim/kick by 25's @ :55 (adjust if needed); go 1st set @ 1:00, then other sets @ :55
4 x 25 kick FAST with boards @ :45 (@ :10 rest in even sets)
1 x 200 pull free with shnorkel & buoy, descend 1-4 to something juicy!
1:00 rest, check HR
From mid-pool until the end of workout,
2-turn x 50's, 1st turn is perfect; 2nd turn is perfect and FAST; go the 1st four in IM order (fly to back for two, then back to breast for two, etc,,), then go the next four in your primary stroke.
100 easy drill before you get out. Do an excellent job with your HW tonight. Have a great day!
1:00 rest
3 sets of:
3 x 50 freestyle- 25 swim br 3, 25 fist free drill br 3 (count strokes on both for comparison) @ 1:00
2 x 75- 25 kick free head out, then 50 2 kicks 1 pull breast drill @ 1:20
1 x 100 drill backstroke- odd 25's are double arm backstroke, even 25's are sit & spin back drill @ 2:00
No rest between sets; check HR after 3rd set.
4 sets of:
2 x 75 kick on back (4 UDK!) desc 1-2 @ 1:40, #2 should be giddyup!
3 x 50 swim/kick by 25's @ :55 (adjust if needed); go 1st set @ 1:00, then other sets @ :55
4 x 25 kick FAST with boards @ :45 (@ :10 rest in even sets)
1 x 200 pull free with shnorkel & buoy, descend 1-4 to something juicy!
1:00 rest, check HR
From mid-pool until the end of workout,
2-turn x 50's, 1st turn is perfect; 2nd turn is perfect and FAST; go the 1st four in IM order (fly to back for two, then back to breast for two, etc,,), then go the next four in your primary stroke.
100 easy drill before you get out. Do an excellent job with your HW tonight. Have a great day!
Tuesday, September 12, 2017
Wednesday Morning, September 13, 2017- Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
3 sets of, all @ :10 rest-
3 x 50 freestyle- 25 swim br 3, 25 fist free drill br 3 (count strokes on both for comparison)
2 x 75- 25 kick free head out, then 50 2 kicks 1 pull breast drill
1 x 100 drill backstroke- odd 25's are double arm backstroke, even 25's are sit & spin back drill
No rest between sets; check HR after 3rd set, then re-group for the next set.
4 sets of:
2 x 75 kick on back (4 UDK!) desc 1-2 @ 1:40, #2 should be giddyup!
3 x 50 swim/kick by 25's @ :55 (adjust if needed); go 1st set @ 1:00, then other sets @ :55
4 x 25 kick FAST with boards @ :45 (@ :10 rest in even sets)
1 x 200 pull free with shnorkel & buoy, descend 1-4 to something juicy!
1:00 rest, check HR
From mid-pool until the end of workout,
2-turn x 50's, 1st turn is perfect; 2nd turn is perfect and FAST; go the 1st four in IM order (fly to back for two, then back to breast for two, etc,,), then go the next four in your primary stroke.
100 easy drill before you get out. Do an excellent job in school today. Have a great day!
1:00 rest
3 sets of, all @ :10 rest-
3 x 50 freestyle- 25 swim br 3, 25 fist free drill br 3 (count strokes on both for comparison)
2 x 75- 25 kick free head out, then 50 2 kicks 1 pull breast drill
1 x 100 drill backstroke- odd 25's are double arm backstroke, even 25's are sit & spin back drill
No rest between sets; check HR after 3rd set, then re-group for the next set.
4 sets of:
2 x 75 kick on back (4 UDK!) desc 1-2 @ 1:40, #2 should be giddyup!
3 x 50 swim/kick by 25's @ :55 (adjust if needed); go 1st set @ 1:00, then other sets @ :55
4 x 25 kick FAST with boards @ :45 (@ :10 rest in even sets)
1 x 200 pull free with shnorkel & buoy, descend 1-4 to something juicy!
1:00 rest, check HR
From mid-pool until the end of workout,
2-turn x 50's, 1st turn is perfect; 2nd turn is perfect and FAST; go the 1st four in IM order (fly to back for two, then back to breast for two, etc,,), then go the next four in your primary stroke.
100 easy drill before you get out. Do an excellent job in school today. Have a great day!
Tuesday, September 12, 2017- PM Junior Gold
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
With fins:
4 x 25 @ :40- odds are ra back, evens are la back- head still & feel hips rotate
3 x 50 kick on back @ :55- focus on UDK
4 x 25 @ :40- 15 yards sit & spin drill, 10 yards swim backstroke
3 x 50 swim/kick backstroke @ :50
4 x 25 @ :40- odds choice backstroke drill, evens kick FAST @ :25
3 x 50 kick on back @ :50- can anybody go @ :45?!?
Check HR & take fins off
4 x 75 @ 1:25- 25 choice back drill, 25 swim back (build), 25 kick breast with boards
4 x 50- 6ks back/swim back (build to IM tempo) @ 1:00
3 x 100 @ 2:00- 25 fly pull free kick drill, 50 swim backstroke neg split (UDK), 25 breast kick on back
15 x 50 as follows
1- swim back @ :55
2- swim back- FASTER @ :55
3- swim back/breast by 25's @ :55
1:00 rest after #15, check HR
LONG SWIM-
1 x 1500 as follows:
100 swim back/breast by 50's
100 swim free br 3/5 by 50's
100 kick- 50 on back, 50 with boards- breast/free by 25's
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for drylands tonight. Have a great day!
1:00 rest
With fins:
4 x 25 @ :40- odds are ra back, evens are la back- head still & feel hips rotate
3 x 50 kick on back @ :55- focus on UDK
4 x 25 @ :40- 15 yards sit & spin drill, 10 yards swim backstroke
3 x 50 swim/kick backstroke @ :50
4 x 25 @ :40- odds choice backstroke drill, evens kick FAST @ :25
3 x 50 kick on back @ :50- can anybody go @ :45?!?
Check HR & take fins off
4 x 75 @ 1:25- 25 choice back drill, 25 swim back (build), 25 kick breast with boards
4 x 50- 6ks back/swim back (build to IM tempo) @ 1:00
3 x 100 @ 2:00- 25 fly pull free kick drill, 50 swim backstroke neg split (UDK), 25 breast kick on back
15 x 50 as follows
1- swim back @ :55
2- swim back- FASTER @ :55
3- swim back/breast by 25's @ :55
1:00 rest after #15, check HR
LONG SWIM-
1 x 1500 as follows:
100 swim back/breast by 50's
100 swim free br 3/5 by 50's
100 kick- 50 on back, 50 with boards- breast/free by 25's
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for drylands tonight. Have a great day!
Tuesday Morning, September 12, 2017- SCY @ CM
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
With fins:
6 x 25 @ :35- odds are ra back, evens are la back- head still & feel hips rotate
4 x 50 kick on back @ :50- focus on UDK
6 x 25 @ :35- 1/2 sit & spin 1/2 swim backstroke
4 x 50 swim/kick backstroke @ :45
6 x 25 @ :35- odds choice backstroke drill, evens kick FAST @ :20
4 x 50 kick on back @ :45- can anybody go @ :40?!?
Check HR & take fins off
6 x 75 @ 1:20- 25 choice back drill, 25 swim back (build), 25 kick breast with boards
4 x 50- 6ks back/swim back (build to IM tempo) @ 1:00
4 x 125 @ 2:15- 25 fly pull free kick drill, 50 swim backstroke neg split (UDK), 25 breast kick on back
15 x 50 as follows:
1- swim back @ :50
2- swim back- FASTER @ :50
3- swim back/breast by 25's
1:00 rest after #15, check HR
LONG SWIM-
1 x 1500 as follows:
100 swim back/breast by 50's
100 swim free br 3/5 by 50's
100 kick- 50 on back, 50 with boards- breast/free by 25's
Until 7:15, finish up with...
50's kick easy/FAST by 50's @ 1:00- every third set of 2 x 50 is breast kick
100 easy drill before you get out. Do an excellent job in school today, remind your parents about DRYLANDS TONIGHT. Have a great day!
1:00 rest
With fins:
6 x 25 @ :35- odds are ra back, evens are la back- head still & feel hips rotate
4 x 50 kick on back @ :50- focus on UDK
6 x 25 @ :35- 1/2 sit & spin 1/2 swim backstroke
4 x 50 swim/kick backstroke @ :45
6 x 25 @ :35- odds choice backstroke drill, evens kick FAST @ :20
4 x 50 kick on back @ :45- can anybody go @ :40?!?
Check HR & take fins off
6 x 75 @ 1:20- 25 choice back drill, 25 swim back (build), 25 kick breast with boards
4 x 50- 6ks back/swim back (build to IM tempo) @ 1:00
4 x 125 @ 2:15- 25 fly pull free kick drill, 50 swim backstroke neg split (UDK), 25 breast kick on back
15 x 50 as follows:
1- swim back @ :50
2- swim back- FASTER @ :50
3- swim back/breast by 25's
1:00 rest after #15, check HR
LONG SWIM-
1 x 1500 as follows:
100 swim back/breast by 50's
100 swim free br 3/5 by 50's
100 kick- 50 on back, 50 with boards- breast/free by 25's
Until 7:15, finish up with...
50's kick easy/FAST by 50's @ 1:00- every third set of 2 x 50 is breast kick
100 easy drill before you get out. Do an excellent job in school today, remind your parents about DRYLANDS TONIGHT. Have a great day!
Monday, September 11, 2017
Monday Afternoon, September 11, 2017- PM Jr. Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back by 25's
1:00 rest
2 x 200 @ :30 rest- vertical breaststroke kick at wall between 200's; go 50 2 kicks 1 pull drill, 25 breast kick on back (2 times, for a 150), then the last 50 is swim breaststroke (build)
Check HR & put fins on
With fins:
16 x 25 breast pull with free kick @ :40; EXCEPT, #'s 4, 7, 11 & 15 are kick choice on back @ :25, focus on the 4 UDK's off the wall. For the drill, focus on getting flat at the end of each stroke
Check HR & take fins off, then...
2 x 300 @ :15 rest-
50 drill/swim by 25's choice, 50 drill/swim by 25's breaststroke- the 25 breaststroke swim is FROM A DIVE, build to FAST
1:00 rest, check HR again
4 sets of:
3 x 50 swim/kick by 25's @ :55 (@ 1:00 if needed), your choice, but all one stroke; in even rounds these 50's are in 4th best stroke, NO FREE
4 x 25 kick with boards:
odds- 15yards FAST, 10 yards easy @ :40
evens- all FAST @ :25
1 x 50 drill breast/free by 25's (choice of drill) @ 1:10
1 x 100 kick FAST for time @ 2:30 with boards (odd sets, IM order by 25's) or on back choice (even sets)
No additional rest between sets, but check HR after each 100 kick.
If there is time, finish up with...
75's in sets of four as follows until the end of workout:
1-2, pull free with shnorkels @ 1:10 (@ 1:15 if needed);
3-4 swim IM descend 1-2 (NO FREE) @ 1:20 (@ 1:25 if needed)
100 easy drill before you get out. Do an excellent job with your HW tonight and start thinking about your goals for the SCY season. Remind your parents: DRYLANDS START TOMORROW NIGHT. Have a great day!
1:00 rest
2 x 200 @ :30 rest- vertical breaststroke kick at wall between 200's; go 50 2 kicks 1 pull drill, 25 breast kick on back (2 times, for a 150), then the last 50 is swim breaststroke (build)
Check HR & put fins on
With fins:
16 x 25 breast pull with free kick @ :40; EXCEPT, #'s 4, 7, 11 & 15 are kick choice on back @ :25, focus on the 4 UDK's off the wall. For the drill, focus on getting flat at the end of each stroke
Check HR & take fins off, then...
2 x 300 @ :15 rest-
50 drill/swim by 25's choice, 50 drill/swim by 25's breaststroke- the 25 breaststroke swim is FROM A DIVE, build to FAST
1:00 rest, check HR again
4 sets of:
3 x 50 swim/kick by 25's @ :55 (@ 1:00 if needed), your choice, but all one stroke; in even rounds these 50's are in 4th best stroke, NO FREE
4 x 25 kick with boards:
odds- 15yards FAST, 10 yards easy @ :40
evens- all FAST @ :25
1 x 50 drill breast/free by 25's (choice of drill) @ 1:10
1 x 100 kick FAST for time @ 2:30 with boards (odd sets, IM order by 25's) or on back choice (even sets)
No additional rest between sets, but check HR after each 100 kick.
If there is time, finish up with...
75's in sets of four as follows until the end of workout:
1-2, pull free with shnorkels @ 1:10 (@ 1:15 if needed);
3-4 swim IM descend 1-2 (NO FREE) @ 1:20 (@ 1:25 if needed)
100 easy drill before you get out. Do an excellent job with your HW tonight and start thinking about your goals for the SCY season. Remind your parents: DRYLANDS START TOMORROW NIGHT. Have a great day!
Sunday, September 10, 2017
Monday Morning, September 11, 2017- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back by 25's
1:00 rest
3 x 200 @ :30 rest- vertical kick at wall *breaststroke between 200's; go 50 2 kicks 1 pull drill, 25 breast kick on back (2 times, for a 150), then the last 50 is swim breaststroke (build)
Check HR & put fins on
With fins:
16 x 25 breast pull with free kick @ :40; EXCEPT, #'s 4, 7, 11 & 15 are kick choice on back @ :20, focus on the 4 UDK's off the wall. For the drill, focus on getting flat at the end of each stroke
Check HR & take fins off, then...
2 x 300 @ :15 rest-
50 drill/swim by 25's choice, 50 drill/swim by 25's breaststroke- last 25 breaststroke swim is FROM A DIVE, build to FAST
1:00 rest, check HR again
4 sets of:
3 x 50 swim/kick by 25's @ :55 (@ 1:00 if needed), your choice, but all one stroke; in even rounds these 50's are in 4th best stroke, NO FREE
4 x 25 kick with boards:
odds- 15yards FAST, 10 yards easy @ :40
evens- all FAST @ :25
1 x 50 drill breast/free by 25's (choice of drill) @ 1:10
1 x 100 kick FAST for time @ 2:30 with boards (odd sets, IM order by 25's) or on back choice (even sets)
No additional rest between sets, but check HR after each 100 kick.
If there is time, finish up with...
75's in sets of four as follows until the end of workout:
1-2, pull free with shnorkels @ 1:10 (@ 1:15 if needed);
3-4 swim IM descend 1-2 (NO FREE) @ 1:20 (@ 1:25 if needed)
100 easy drill before you get out. Do an excellent job in school today and start thinking about your goals for the SCY season. Have a great day!
1:00 rest
3 x 200 @ :30 rest- vertical kick at wall *breaststroke between 200's; go 50 2 kicks 1 pull drill, 25 breast kick on back (2 times, for a 150), then the last 50 is swim breaststroke (build)
Check HR & put fins on
With fins:
16 x 25 breast pull with free kick @ :40; EXCEPT, #'s 4, 7, 11 & 15 are kick choice on back @ :20, focus on the 4 UDK's off the wall. For the drill, focus on getting flat at the end of each stroke
Check HR & take fins off, then...
2 x 300 @ :15 rest-
50 drill/swim by 25's choice, 50 drill/swim by 25's breaststroke- last 25 breaststroke swim is FROM A DIVE, build to FAST
1:00 rest, check HR again
4 sets of:
3 x 50 swim/kick by 25's @ :55 (@ 1:00 if needed), your choice, but all one stroke; in even rounds these 50's are in 4th best stroke, NO FREE
4 x 25 kick with boards:
odds- 15yards FAST, 10 yards easy @ :40
evens- all FAST @ :25
1 x 50 drill breast/free by 25's (choice of drill) @ 1:10
1 x 100 kick FAST for time @ 2:30 with boards (odd sets, IM order by 25's) or on back choice (even sets)
No additional rest between sets, but check HR after each 100 kick.
If there is time, finish up with...
75's in sets of four as follows until the end of workout:
1-2, pull free with shnorkels @ 1:10 (@ 1:15 if needed);
3-4 swim IM descend 1-2 (NO FREE) @ 1:20 (@ 1:25 if needed)
100 easy drill before you get out. Do an excellent job in school today and start thinking about your goals for the SCY season. Have a great day!
Saturday, September 9, 2017
Saturday Morning, September 9, 2017- LCM @ Broadlands
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 25's
1:00 rest
5 x 200 @ :10 rest-
odds- kick on back, desc 1-3; focus on 4 UDK's off each wall
evens- swim (build)/drill by 25's in primary stroke, NO FREE
1:00 rest, check HR
6 sets of:
4 x 50 kick @ 1:00, UDK to 10 meters, then kick IM order by 25's (with boards in even sets)
1 x 5:00 minute swim, increase yardage 1-3 & 4-6; 1-3 are free, 4-6 are choice
Until 9:30 a.m., finish up with turns from 15 meters, IM order (transition)
100 easy drill before you get out. Do an excellent job with your HW this weekend and get excited for SCY training next week. Have a great day!
1:00 rest
5 x 200 @ :10 rest-
odds- kick on back, desc 1-3; focus on 4 UDK's off each wall
evens- swim (build)/drill by 25's in primary stroke, NO FREE
1:00 rest, check HR
6 sets of:
4 x 50 kick @ 1:00, UDK to 10 meters, then kick IM order by 25's (with boards in even sets)
1 x 5:00 minute swim, increase yardage 1-3 & 4-6; 1-3 are free, 4-6 are choice
Until 9:30 a.m., finish up with turns from 15 meters, IM order (transition)
100 easy drill before you get out. Do an excellent job with your HW this weekend and get excited for SCY training next week. Have a great day!
Friday, September 8, 2017
Friday, September 8, 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 butterfly
With fins:
4 x 50 @ 1:00- 3 kicks 1 pull fly drill
4 x 50 @ 1:00- 1/2 ra 1/2 la fly
4 x 50 @ 1:00- fly pull with free kick drill to 25 meters, then dolph kick on side to the end
1:00 rest, take fins off & check HR
2 x 300 @ :15 rest- odd 50's are swim choice, then even 50's are swim fly from a running dive to 25 meters- should be FAST, then last 25 is fly kick on side.
1:00 rest, check HR
30 x 50 in sets of 6 as follows:
1- swim 15 meters fly, then free to the end @ :55
2- swim 1/2 fly, then free to the end @ :55
3- swim 35 meters fly, then swim free to the end
4&5- swim free br 3 @ :50 desc 1-2 (@ :45 in 3rd & 5th rounds of 6)
#6- all kick FAST on back (4 UDK's)
1:00 rest after 1st & 3rd sets of 6, check HR; other sets go straight through.
From mid-pool until 6:00 p.m.:
Work on turns- 2 free, 2 NO FREE @ :50
100 easy drill before you get out. Remind your parents that SportFair is here tonight and tomorrow morning. Have a great day!
1:00 rest
Quick talk about butterfly
With fins:
4 x 50 @ 1:00- 3 kicks 1 pull fly drill
4 x 50 @ 1:00- 1/2 ra 1/2 la fly
4 x 50 @ 1:00- fly pull with free kick drill to 25 meters, then dolph kick on side to the end
1:00 rest, take fins off & check HR
2 x 300 @ :15 rest- odd 50's are swim choice, then even 50's are swim fly from a running dive to 25 meters- should be FAST, then last 25 is fly kick on side.
1:00 rest, check HR
30 x 50 in sets of 6 as follows:
1- swim 15 meters fly, then free to the end @ :55
2- swim 1/2 fly, then free to the end @ :55
3- swim 35 meters fly, then swim free to the end
4&5- swim free br 3 @ :50 desc 1-2 (@ :45 in 3rd & 5th rounds of 6)
#6- all kick FAST on back (4 UDK's)
1:00 rest after 1st & 3rd sets of 6, check HR; other sets go straight through.
From mid-pool until 6:00 p.m.:
Work on turns- 2 free, 2 NO FREE @ :50
100 easy drill before you get out. Remind your parents that SportFair is here tonight and tomorrow morning. Have a great day!
Thursday, September 7, 2017
Thursday, September 7, 2017- LCM @ Broadlands
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is 50 drill, 25 swim, 25 kick on back
1:00 rest
Quick talk about breaststroke drills
With fins:
4 x 50 @ 1:00- 2 dolphin kicks 1 pull breaststroke
4 x 50 @ 1:00- breast pull with free kick
1 x 300- 50 choice breaststroke drill, 50 kick on back build to FAST by 25 meters & hold
Check HR & take fins off
18 x 50 in sets of 6 as follows:
2- swim 25 breast (forward ss), 25 swim free
2- swim 25 breast (forward ss), 25 swim breast FASTER
2- swim 25 breast (backward ss), 25 kick on back
1st set of 6 @ 1:10; 2nd set of 6 @ 1:05; 3rd set of 6 @ 1:00
Check HR
LONG SWIM-
1 x 1200 as follows:
200 swim IM
100 kick- 50 with boards, 50 on back (4 UDK's!), alternate 50's on back & with boards
Check HR
Until 6:00 p.m., finish up with...
2 x 50 swim free br 3 @ :55
2 x 50 kick choice/breaststroke by 25's @ 1:00
Continue with sets of 4 until 6:00 p.m., then 100 easy drill.
Do an excellent job with your HW tonight, remind your parents that SportFair will be here tomorrow and Saturday Morning. Have a great day!
1:00 rest
Quick talk about breaststroke drills
With fins:
4 x 50 @ 1:00- 2 dolphin kicks 1 pull breaststroke
4 x 50 @ 1:00- breast pull with free kick
1 x 300- 50 choice breaststroke drill, 50 kick on back build to FAST by 25 meters & hold
Check HR & take fins off
18 x 50 in sets of 6 as follows:
2- swim 25 breast (forward ss), 25 swim free
2- swim 25 breast (forward ss), 25 swim breast FASTER
2- swim 25 breast (backward ss), 25 kick on back
1st set of 6 @ 1:10; 2nd set of 6 @ 1:05; 3rd set of 6 @ 1:00
Check HR
LONG SWIM-
1 x 1200 as follows:
200 swim IM
100 kick- 50 with boards, 50 on back (4 UDK's!), alternate 50's on back & with boards
Check HR
Until 6:00 p.m., finish up with...
2 x 50 swim free br 3 @ :55
2 x 50 kick choice/breaststroke by 25's @ 1:00
Continue with sets of 4 until 6:00 p.m., then 100 easy drill.
Do an excellent job with your HW tonight, remind your parents that SportFair will be here tomorrow and Saturday Morning. Have a great day!
Wednesday, September 6, 2017
Wednesday, September 6, 2017- LCM @ Broadlands
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
Quick review of backstroke drills
With fins:
4 x 50 @ 1:00 6ks drill (head still)
6 x 50 @ 1:00, 1/2 ra 1/2 la back drill (rotate hips evenly & fully)
3 x 200 @ :15 rest, 100 swim back, 100 kick on back, desc 1-3 to what you can.
1:00 rest, check HR & take off fins.
3 rounds of:
Out & backs to 15 meters @ :50, all swim/kick; go 2 free (forward ss) and 2 NO FREE (backward ss)
Finish up with:
1 x 600 pull free with shnorkel as follows:
150 cruise, 50 FAST
100 cruise, 100 FAST
50 cruise, 150 FAST
Check HR
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for some nice weather the rest of this week. Have a great day!
1:00 rest
Quick review of backstroke drills
With fins:
4 x 50 @ 1:00 6ks drill (head still)
6 x 50 @ 1:00, 1/2 ra 1/2 la back drill (rotate hips evenly & fully)
3 x 200 @ :15 rest, 100 swim back, 100 kick on back, desc 1-3 to what you can.
1:00 rest, check HR & take off fins.
3 rounds of:
Out & backs to 15 meters @ :50, all swim/kick; go 2 free (forward ss) and 2 NO FREE (backward ss)
Finish up with:
1 x 600 pull free with shnorkel as follows:
150 cruise, 50 FAST
100 cruise, 100 FAST
50 cruise, 150 FAST
Check HR
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for some nice weather the rest of this week. Have a great day!
Tuesday, September 5, 2017
Tuesday, September 5, 2017- LCM @ Broadlands
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is 50 drill, 25 swim, 25 kick on back
1:00 rest
Review freestyle drills & kicking
With fins:
6 x 50 ra2 la2 free drill @ 1:00
1 x 300- 25 choice free drill, 25 swim build to FAST turns, 25 kick FAST on back (4 UDK!), then last 25 choice drill (can be some other stroke)
:20 rest, check HR & take off fins.
2 x 300 @ :20 rest- as above, focus on body alignment, hip rotation & letting the kick drive you
1:00 rest, check HR again
With boards, 2 sets of:
2 x 50 kick @ 1:10- 25 FAST breaststroke, 25 choice
1 x 100 kick on back easy/FAST by 50's @ 2:15
4 x 50 kick @ 1:10- 25 FAST dolphin kick, 25 choice
1 x 100 kick on back easy/FAST by 50's @ 2:15
6 x 50 kick @ 1:00- 25 FAST freestyle, 25 choice
1 x 100 kick FAST for time on back- focus on 4 UDK's!
1:00 rest between sets, check HR after each set.
If there is time...
"out & backs" (swim/kick) with forward ss at 15M mark- all FAST; odds are free, evens are NO FREE
100 easy drill before you help take out the lanelines. Do an excellent job with your HW tonight and get excited for the year ahead. Have a great day!
1:00 rest
Review freestyle drills & kicking
With fins:
6 x 50 ra2 la2 free drill @ 1:00
1 x 300- 25 choice free drill, 25 swim build to FAST turns, 25 kick FAST on back (4 UDK!), then last 25 choice drill (can be some other stroke)
:20 rest, check HR & take off fins.
2 x 300 @ :20 rest- as above, focus on body alignment, hip rotation & letting the kick drive you
1:00 rest, check HR again
With boards, 2 sets of:
2 x 50 kick @ 1:10- 25 FAST breaststroke, 25 choice
1 x 100 kick on back easy/FAST by 50's @ 2:15
4 x 50 kick @ 1:10- 25 FAST dolphin kick, 25 choice
1 x 100 kick on back easy/FAST by 50's @ 2:15
6 x 50 kick @ 1:00- 25 FAST freestyle, 25 choice
1 x 100 kick FAST for time on back- focus on 4 UDK's!
1:00 rest between sets, check HR after each set.
If there is time...
"out & backs" (swim/kick) with forward ss at 15M mark- all FAST; odds are free, evens are NO FREE
100 easy drill before you help take out the lanelines. Do an excellent job with your HW tonight and get excited for the year ahead. Have a great day!
Friday, September 1, 2017
Friday Morning, September 1, 2017- LCM @ Broadlands
1 x 300- 300 swim freestyle, 300 reverse IM (mix it up, your choice)
1:00 rest
Quick talk about Butterfly
*Head position at breath (breathe at the front of the stroke)
*Hips up as your hands enter the water
*Dolphin kick should be continuous (not two separate kicks)
With fins, all @ :10 rest
6 x 50- 3 kicks 1 pull fly drill
6 x 50 fly pull with free kick (middle 15 meters can be dolphin kick on side)
6 x 50 1/2 ra pull 1/2 la pull fly drill (arm you aren't using stays at your side), breathe every stroke, and breathe to the FRONT (no side breathing)
:30 rest, check HR & take off fins
1 x 300- 25 swim fly build, 25 dolph kick on side, 50 drill choice
1:00 rest
6 sets of "Reverse Out & Backs" from mid-pool, all @ :50, as follows:
1- swim or drill to a FAST turn, then FAST kick back to mid-pool ;
2- swim to FAST turn, then FAST kick back to mid-pool;
3- all swim with FAST turn
4- your choice, but with a FAST turn & breakout.
3rd & 6th sets are your choice, the others are all fly (except for #4 in each round)
After 6th set:
1 x 200 skulling/drill choice by 25's
1:00 rest
Until 7:15 a.m., finish up with...
1 x 50 swim 25 fly, 25 kick @ 1:05
1 x 50 swim 25 fly, 25 choice swim @ 1:05
1 x 50 swim free br 3 @ :45
150 easy drill to the other end before you help take out the lanelines. Enjoy three days off, wear your sunscreen if you have to be outside. REMEMBER, all afternoons next Tuesday-Friday. Have a great day!
1:00 rest
Quick talk about Butterfly
*Head position at breath (breathe at the front of the stroke)
*Hips up as your hands enter the water
*Dolphin kick should be continuous (not two separate kicks)
With fins, all @ :10 rest
6 x 50- 3 kicks 1 pull fly drill
6 x 50 fly pull with free kick (middle 15 meters can be dolphin kick on side)
6 x 50 1/2 ra pull 1/2 la pull fly drill (arm you aren't using stays at your side), breathe every stroke, and breathe to the FRONT (no side breathing)
:30 rest, check HR & take off fins
1 x 300- 25 swim fly build, 25 dolph kick on side, 50 drill choice
1:00 rest
6 sets of "Reverse Out & Backs" from mid-pool, all @ :50, as follows:
1- swim or drill to a FAST turn, then FAST kick back to mid-pool ;
2- swim to FAST turn, then FAST kick back to mid-pool;
3- all swim with FAST turn
4- your choice, but with a FAST turn & breakout.
3rd & 6th sets are your choice, the others are all fly (except for #4 in each round)
After 6th set:
1 x 200 skulling/drill choice by 25's
1:00 rest
Until 7:15 a.m., finish up with...
1 x 50 swim 25 fly, 25 kick @ 1:05
1 x 50 swim 25 fly, 25 choice swim @ 1:05
1 x 50 swim free br 3 @ :45
150 easy drill to the other end before you help take out the lanelines. Enjoy three days off, wear your sunscreen if you have to be outside. REMEMBER, all afternoons next Tuesday-Friday. Have a great day!
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