1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
1 x 200- 50 fist free br 3, 50 choice drill in primary stroke NO FREE, @ 3:30
2 x 100- 50 swim free br 3, 50 swim primary stroke, NO FREE- neg split each 50, @ 1:45 (@ 1:35 in 2nd set)
4 x 50 swim/kick on back by 25's @ :55 (@ :50 in 2nd set); NO FREE on even 50's
No rest between sets, check HR after 2nd set
12 x 100 in sets of 4 as follows:
1-3, swim 50 free br 3, 50 in primary stroke NO FREE @ 1:40, desc 1-3 to something juicy!
#4- swim/kick by 50's, kick can be with boards- this is always FAST (better than 3rd 100 above?)
LONG SWIM-
4 times through:
150 swim in primary stroke, desc 3 x 50 (200 set-up, 200 GP, swim/kick FAST by 50's)
150 swim free br 3, desc 50's 1-3 as above
100 swim IM (desc 1-4)
50 kick FAST breast/free by 25's with boards
1:00 rest after 4th time through, check HR
3 sets of:
6 x 1/2 pool sprints @ :35 (2nd set, these are all kick with boards); free in 1st set, primary stroke in 3rd set
1 x 50 @ 1:00- swim/kick on back by 25' all out FAST; same stroke as 1/2 pool sprints; 2nd set is your choice
No rest between sets.
Finish up with...
4 x 50 swim FAST for time from a dive @ 2:00- can go 2 one stroke, and then 2 in another stroke- but no more than 2 strokes in the 4 x 50
100 easy drill before you get out. Do an excellent job in school today, get excited for the meets later this month. Have a great day!
Tuesday, October 31, 2017
Tuesday, October 31, 2017- PM Jr. Gold @ CM & IL
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
4x 50 @ 1:00- 6k switch back drill
4 x 75 @ 1:20- 25 ra back, 25 la back, 25 double arm back drill
3 x 100 @ 1:45- 25 sit & spin drill (15/10), then 50 "up-down-over" drill, last 25 choice drill NO BACK OR FREE
:30 rest, check HR
2 sets of:
2 x 75 @ 1:10- 50 swim back, 25 kick breast with boards desc 1-2 (+ :05 by round)
2 x 50 swim back/breast by 25's @ :55 (gets :05 faster by round)
No rest between sets; check HR after 3rd set
LONG SWIM- (Ida Lee skip this and go to the 50's with shnorkels)
4 times through:
150 swim in primary stroke, desc 3 x 50 (200 set-up, 200 GP, swim/kick FAST by 50's)
150 swim free br 3, desc 50's 1-3 as above
100 swim IM ( desc 1-4)
50 kick FAST breast/free by 25's with boards
1:00 rest after 4th time through, check HR
With shnorkels & choice equipment (different toys by round), finish up with 2 rounds of...
1 x 50 free @ :55
2 x 50 free @ :50
3 x 50 free @ :45
*after 2nd set, finish up with 4 x 50 swim free @ :40
IDA LEE: go three sets and include the 4 x 50 @ :40 at the end of each set.
:30 rest between rounds to check HR & change equipment; one set can be with paddles, one set can be pull
100 easy drill before you get out. Do an excellent job with your HW tonight and be safe if you go out Trick or Treating. Have a great day!
1:00 rest
4x 50 @ 1:00- 6k switch back drill
4 x 75 @ 1:20- 25 ra back, 25 la back, 25 double arm back drill
3 x 100 @ 1:45- 25 sit & spin drill (15/10), then 50 "up-down-over" drill, last 25 choice drill NO BACK OR FREE
:30 rest, check HR
2 sets of:
2 x 75 @ 1:10- 50 swim back, 25 kick breast with boards desc 1-2 (+ :05 by round)
2 x 50 swim back/breast by 25's @ :55 (gets :05 faster by round)
No rest between sets; check HR after 3rd set
LONG SWIM- (Ida Lee skip this and go to the 50's with shnorkels)
4 times through:
150 swim in primary stroke, desc 3 x 50 (200 set-up, 200 GP, swim/kick FAST by 50's)
150 swim free br 3, desc 50's 1-3 as above
100 swim IM ( desc 1-4)
50 kick FAST breast/free by 25's with boards
1:00 rest after 4th time through, check HR
With shnorkels & choice equipment (different toys by round), finish up with 2 rounds of...
1 x 50 free @ :55
2 x 50 free @ :50
3 x 50 free @ :45
*after 2nd set, finish up with 4 x 50 swim free @ :40
IDA LEE: go three sets and include the 4 x 50 @ :40 at the end of each set.
:30 rest between rounds to check HR & change equipment; one set can be with paddles, one set can be pull
100 easy drill before you get out. Do an excellent job with your HW tonight and be safe if you go out Trick or Treating. Have a great day!
Tuesday Morning, October 31, 2017- SCY @ CM
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
5 x 50 @ 1:00- 6k switch back drill
4 x 75 @ 1:20- 25 ra back, 25 la back, 25 double arm back drill
3 x 100 @ 1:45- 25 sit & spin drill (15/10), then 50 "up-down-over" drill, last 25 choice drill NO BACK OR FREE
:30 rest, check HR
3 sets of:
2 x 75 @ 1:10- 50 swim back, 25 kick breast with boards desc 1-2 (+ :05 by round)
2 x 50 swim back/breast by 25's @ :55 (gets :05 faster by round)
No rest between sets; check HR after 3rd set
LONG SWIM-
6 times through:
150 swim in primary stroke, desc 3 x 50 (200 set-up, 200 GP, swim/kick FAST by 50's)
150 swim free br 3, desc 50's 1-3 as above
100 swim IM ( desc 1-3's)
50 kick FAST breast/free by 25's with boards
1:00 rest after 6th time through, check HR
With shnorkels & choice equipment (different toys by round), finish up with 3 rounds of...
1 x 50 free @ :55
2 x 50 free @ :50
3 x 50 free @ :45
4 x 50 free @ :40
:30 rest between rounds to check HR & change eqpuipment; one set can be with paddles, one set can be pull
100 easy drill before you get out. Do an excellent job in school today and be safe if you go out Trick or Treating. Have a great day!
1:00 rest
5 x 50 @ 1:00- 6k switch back drill
4 x 75 @ 1:20- 25 ra back, 25 la back, 25 double arm back drill
3 x 100 @ 1:45- 25 sit & spin drill (15/10), then 50 "up-down-over" drill, last 25 choice drill NO BACK OR FREE
:30 rest, check HR
3 sets of:
2 x 75 @ 1:10- 50 swim back, 25 kick breast with boards desc 1-2 (+ :05 by round)
2 x 50 swim back/breast by 25's @ :55 (gets :05 faster by round)
No rest between sets; check HR after 3rd set
LONG SWIM-
6 times through:
150 swim in primary stroke, desc 3 x 50 (200 set-up, 200 GP, swim/kick FAST by 50's)
150 swim free br 3, desc 50's 1-3 as above
100 swim IM ( desc 1-3's)
50 kick FAST breast/free by 25's with boards
1:00 rest after 6th time through, check HR
With shnorkels & choice equipment (different toys by round), finish up with 3 rounds of...
1 x 50 free @ :55
2 x 50 free @ :50
3 x 50 free @ :45
4 x 50 free @ :40
:30 rest between rounds to check HR & change eqpuipment; one set can be with paddles, one set can be pull
100 easy drill before you get out. Do an excellent job in school today and be safe if you go out Trick or Treating. Have a great day!
Monday, October 30, 2017
Monday, October 30, 2017- PM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
3 x 100 @ 1:45- 50 2 kicks 1 pull breast drill, 50 fist free drill br 3
2 x 125 @ 2:15- 50 choice drill NO FREE, 75 swim/kick/swim by 25's same stroke
1 x 400 swim- 200 free with swamp turns (last 25 from a dive), 200 NO FREE (swamp turns for backstroke), last 25 also from a dive
1:00 rest, check HR
2 sets of:
1 x 200 kick- 100 on back choice (all same kick), 4 UDK's; 100 IM with boards- @ 3:45
6 x 25 partner kicks with boards (go side by side with a partner, go 3 if necessary) @ :40, except 3 & 5 @ :25- forward ss @ midpool
1 x 200 kick @ 3:45, in primary stroke; 100 on back, 3rd 50 swim FAST, last 50 with boards- all in primary stroke
6 x 25 swim/kicks with partner (as above) @ :40- race somebody your speed, backwards ss at midpool; swim to midpool, backwards ss, then kick with your head out- should be in primary stroke
:30 extra rest- get boards, get ready...
1 x 200 kick, BROKEN @ 50's with boards (:10 rest)...4 x 50 kick, all @ :10 rest
Get time for 200, check HR
If there is time, with fins:
24 x 25 @ :40- the usual, in sets of 4 (odd sets of 4 free, even sets of 4 NO FREE)
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for your races at Swim & Rock. Have a great day!
1:00 rest
3 x 100 @ 1:45- 50 2 kicks 1 pull breast drill, 50 fist free drill br 3
2 x 125 @ 2:15- 50 choice drill NO FREE, 75 swim/kick/swim by 25's same stroke
1 x 400 swim- 200 free with swamp turns (last 25 from a dive), 200 NO FREE (swamp turns for backstroke), last 25 also from a dive
1:00 rest, check HR
2 sets of:
1 x 200 kick- 100 on back choice (all same kick), 4 UDK's; 100 IM with boards- @ 3:45
6 x 25 partner kicks with boards (go side by side with a partner, go 3 if necessary) @ :40, except 3 & 5 @ :25- forward ss @ midpool
1 x 200 kick @ 3:45, in primary stroke; 100 on back, 3rd 50 swim FAST, last 50 with boards- all in primary stroke
6 x 25 swim/kicks with partner (as above) @ :40- race somebody your speed, backwards ss at midpool; swim to midpool, backwards ss, then kick with your head out- should be in primary stroke
:30 extra rest- get boards, get ready...
1 x 200 kick, BROKEN @ 50's with boards (:10 rest)...4 x 50 kick, all @ :10 rest
Get time for 200, check HR
If there is time, with fins:
24 x 25 @ :40- the usual, in sets of 4 (odd sets of 4 free, even sets of 4 NO FREE)
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for your races at Swim & Rock. Have a great day!
Monday Morning, October 30, 2017- Jr. Gold AM @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
3 x 100 @ 1:45- 50 2 kicks 1 pull breast drill, 50 fist free drill br 3
2 x 125 @ 2:15- 50 choice drill NO FREE, 75 swim/kick/swim by 25's same stroke
2 x 400 swim @ :20 rest- 200 free with swamp turns (last 25 from a dive), 200 NO FREE (swamp turns for backstroke), last 25 also from a dive
1:00 rest, check HR
3 sets of:
1 x 200 kick- 100 on back choice (all same kick), 4 UDK's; 100 IM with boards- @ 3:30
6 x 25 partner kicks with boards (3 if necessary) @ :40, except 3 & 5 @ :25- forward ss @ midpool
1 x 200 kick @ 3:30, in primary stroke; 100 on back, 3rd 50 swim FAST, last 50 with boards
6 x 25 swim/kicks with partner @ :40- race somebody your speed, backwards ss at midpool
1 x 200 kick, BROKEN @ 50's with boards (:10 rest)
Get time for 200, check HR
With shnorkels and choice toys, 3 sets of:
1 x 50 swim free @ :55
2 x 50 swim free @ :50
3 x 50 swim free @ :45
4 x 50 swim free @ :40
Check HR, :30 rest
If there is time, with fins:
24 x 25 @ :40- the usual
100 easy drill before you get out. Do an excellent job in school today, get excited for your races at Swim & Rock. Have a great day!
1:00 rest
3 x 100 @ 1:45- 50 2 kicks 1 pull breast drill, 50 fist free drill br 3
2 x 125 @ 2:15- 50 choice drill NO FREE, 75 swim/kick/swim by 25's same stroke
2 x 400 swim @ :20 rest- 200 free with swamp turns (last 25 from a dive), 200 NO FREE (swamp turns for backstroke), last 25 also from a dive
1:00 rest, check HR
3 sets of:
1 x 200 kick- 100 on back choice (all same kick), 4 UDK's; 100 IM with boards- @ 3:30
6 x 25 partner kicks with boards (3 if necessary) @ :40, except 3 & 5 @ :25- forward ss @ midpool
1 x 200 kick @ 3:30, in primary stroke; 100 on back, 3rd 50 swim FAST, last 50 with boards
6 x 25 swim/kicks with partner @ :40- race somebody your speed, backwards ss at midpool
1 x 200 kick, BROKEN @ 50's with boards (:10 rest)
Get time for 200, check HR
With shnorkels and choice toys, 3 sets of:
1 x 50 swim free @ :55
2 x 50 swim free @ :50
3 x 50 swim free @ :45
4 x 50 swim free @ :40
Check HR, :30 rest
If there is time, with fins:
24 x 25 @ :40- the usual
100 easy drill before you get out. Do an excellent job in school today, get excited for your races at Swim & Rock. Have a great day!
Sunday, October 29, 2017
Sunday, October 29, 2017- Combined Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
With fins:
8 x 25 fly pull/free kick @ :35, except #'s 3, 5 & 7 are kick on back, dolph kick to halfway (UDK)
6 x 75 @ 1:20- 25 ra fly, 25 la fly (breathe every stroke, breathe to the front), last 25 dolph kic on side (face the scoreboard)
9 x 50 swim/kick fly by 25's- 4 UDK's off each wall, no more than 7 strokes on the swim; go 1st 3 @ :55 (desc them), next three @ :45 (or :50), then :30 rest, then last 3 @ :40 (or :45)
1:00 rest, check HR & take fins off
12 x 75 swim as follows, all @ 1:15; desc 1-4, focus on 4 UDK's off each wall
1-4, fly/back/breast
5-8, fly/breast/free
9-12, fly/free/fly
1 x 600 as follows:
75 drill choice/swim choice (same stroke as first 25), then 3rd 25 is blow it out the back fly drill
Last 25 of each 100 is swim fly, build to FAST, FROM A DIVE
1:00 rest, check HR
Until 7:30, finish up with...
"out & backs" with a partner, as many as 6 per lane (I'll explain)
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. REMEMBER, NO DRYLANDS ON TUESDAY NIGHT (Halloween). Have a great day!
1:00 rest
With fins:
8 x 25 fly pull/free kick @ :35, except #'s 3, 5 & 7 are kick on back, dolph kick to halfway (UDK)
6 x 75 @ 1:20- 25 ra fly, 25 la fly (breathe every stroke, breathe to the front), last 25 dolph kic on side (face the scoreboard)
9 x 50 swim/kick fly by 25's- 4 UDK's off each wall, no more than 7 strokes on the swim; go 1st 3 @ :55 (desc them), next three @ :45 (or :50), then :30 rest, then last 3 @ :40 (or :45)
1:00 rest, check HR & take fins off
12 x 75 swim as follows, all @ 1:15; desc 1-4, focus on 4 UDK's off each wall
1-4, fly/back/breast
5-8, fly/breast/free
9-12, fly/free/fly
1 x 600 as follows:
75 drill choice/swim choice (same stroke as first 25), then 3rd 25 is blow it out the back fly drill
Last 25 of each 100 is swim fly, build to FAST, FROM A DIVE
1:00 rest, check HR
Until 7:30, finish up with...
"out & backs" with a partner, as many as 6 per lane (I'll explain)
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. REMEMBER, NO DRYLANDS ON TUESDAY NIGHT (Halloween). Have a great day!
Saturday, October 28, 2017
Saturday Morning, October 28, 2017- Combined Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling, by 25's
1:00 rest
6 x 150 @ :10 rest
-odds are 100 drill/swim by 25's, 50 kick FAST with boards
-evens are swim/kick on back by 25's (same stroke as previous 150), desc the 50's 1-3
1-2, free;
3-4, primary stroke NO FREE;
5-6, 4th best stroke, NO FREE
Everybody together:
24 x 50 in sets of 4 as follows:
1-2, swim free/NO FREE by 25's @ :55 (1st set) or :50 (rest of the set)
3-4, kick @ :10 rest (all @ 2:00), 2nd 50 is FAST (odd rounds with boards, even rounds on back)
1:00 rest, check HR
3 sets of:
2 x 100 swim free br 3 desc 1-2 @ 1:20 (or @ 1:30)
1 x 100 swim free- except 3rd 25 is kick on back (UDK) @ 1:30 (or @ 1:40)
1 x 100 swim 50 free, kick 50 free on back @ 1:30 (or @ 1:40)
1 x 100 kick on back- except 2nd 25 is swim free br 3 @ 1:30 (or @ 1:40)
2 x 100 swim IM desc 1-2 @ 1:30 (or @ 1:40)
1 x 100 swim primary stroke, except 3rd 25 is kick on back @ 1:40 (or @ 1:50)
1 x 100 swim 50 in primary stroke, 50 kick on back in primary stroke @ 1:40 (or @ 1:50)
1 x 100 kick on back in primary stroke, except 2nd 25 is swim in primary stroke @ 1:40 (or @ 1:50)
1:00 rest after 1st set only- check HR
TEST SET:
8 x 50 kick FAST with boards in primary stroke @ 1:10
With fins, finish up with...
24 x 25 @ :40- "the usual"
100 easy drill before you get out. Do an excellent job with your HW this weekend, and with drylands today. Have a great day!
1:00 rest
6 x 150 @ :10 rest
-odds are 100 drill/swim by 25's, 50 kick FAST with boards
-evens are swim/kick on back by 25's (same stroke as previous 150), desc the 50's 1-3
1-2, free;
3-4, primary stroke NO FREE;
5-6, 4th best stroke, NO FREE
Everybody together:
24 x 50 in sets of 4 as follows:
1-2, swim free/NO FREE by 25's @ :55 (1st set) or :50 (rest of the set)
3-4, kick @ :10 rest (all @ 2:00), 2nd 50 is FAST (odd rounds with boards, even rounds on back)
1:00 rest, check HR
3 sets of:
2 x 100 swim free br 3 desc 1-2 @ 1:20 (or @ 1:30)
1 x 100 swim free- except 3rd 25 is kick on back (UDK) @ 1:30 (or @ 1:40)
1 x 100 swim 50 free, kick 50 free on back @ 1:30 (or @ 1:40)
1 x 100 kick on back- except 2nd 25 is swim free br 3 @ 1:30 (or @ 1:40)
2 x 100 swim IM desc 1-2 @ 1:30 (or @ 1:40)
1 x 100 swim primary stroke, except 3rd 25 is kick on back @ 1:40 (or @ 1:50)
1 x 100 swim 50 in primary stroke, 50 kick on back in primary stroke @ 1:40 (or @ 1:50)
1 x 100 kick on back in primary stroke, except 2nd 25 is swim in primary stroke @ 1:40 (or @ 1:50)
1:00 rest after 1st set only- check HR
TEST SET:
8 x 50 kick FAST with boards in primary stroke @ 1:10
With fins, finish up with...
24 x 25 @ :40- "the usual"
100 easy drill before you get out. Do an excellent job with your HW this weekend, and with drylands today. Have a great day!
Thursday, October 26, 2017
Thursday Afternoon, October 26, 2017- Combined PM Jr. Gold CM/IL
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/swim by 25's
1:00 rest
10 x 75 as follows:
1-2, kick/drill/drill in primary stroke @ 1:25
#3- all kick desc 25's 1-3 @ 1:20
4-5, swim free (build), 50 choice kick on back @ 1:20
#6- swim/kick/swim by 25's in 4th best stroke @ 1:20
7-10, 25 ra2 la2 fly drill, 50 drill/swim by 25's in primary stroke NO FREE @ 1:25
:30 rest, check HR, then...
11 x 100 as follows:
1-2 kick on back @ 1:50, desc 1-2 (4 UDK's off each wall)
#3- all drill @ 2:00
4-5, kick with boards desc 1-2 @ 1:50 (same kick for both)
#6- all drill @ 2:00
7-8, kick IM with boards, desc 1-2 @ 1:50
#9- all drill @ 2:00
10-11, BROKEN 100's kick with boards, all @ :10 rest-
#1- 25/50/25- get time
#2- 50/50, get time, how close can you get to your time from #13?
Check HR, then...
1 x 300 in primary stroke-
50 drill, 25 swim (build to 1st 50 of 200), 25 skulling
1:00 rest, check HR
Until 6:00 p.m.-
4 x 50 swim in primary stroke (NO FREE) @ :50 (@ :55 if necessary)
1 x 100 swim free br 3 @ 1:10 (or @ 1:15, or @ 1:20, or @ 1:30)
1 x 100 all drill in primary stroke @ 2:00
4 x 50 swim in primary stroke at 200 GP @ 1:10
No rest between sets, unless we get to three sets and still have some time left, then we'll take a minute rest before the last round.
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for Saturday's workout. Have a great day!
1:00 rest
10 x 75 as follows:
1-2, kick/drill/drill in primary stroke @ 1:25
#3- all kick desc 25's 1-3 @ 1:20
4-5, swim free (build), 50 choice kick on back @ 1:20
#6- swim/kick/swim by 25's in 4th best stroke @ 1:20
7-10, 25 ra2 la2 fly drill, 50 drill/swim by 25's in primary stroke NO FREE @ 1:25
:30 rest, check HR, then...
11 x 100 as follows:
1-2 kick on back @ 1:50, desc 1-2 (4 UDK's off each wall)
#3- all drill @ 2:00
4-5, kick with boards desc 1-2 @ 1:50 (same kick for both)
#6- all drill @ 2:00
7-8, kick IM with boards, desc 1-2 @ 1:50
#9- all drill @ 2:00
10-11, BROKEN 100's kick with boards, all @ :10 rest-
#1- 25/50/25- get time
#2- 50/50, get time, how close can you get to your time from #13?
Check HR, then...
1 x 300 in primary stroke-
50 drill, 25 swim (build to 1st 50 of 200), 25 skulling
1:00 rest, check HR
Until 6:00 p.m.-
4 x 50 swim in primary stroke (NO FREE) @ :50 (@ :55 if necessary)
1 x 100 swim free br 3 @ 1:10 (or @ 1:15, or @ 1:20, or @ 1:30)
1 x 100 all drill in primary stroke @ 2:00
4 x 50 swim in primary stroke at 200 GP @ 1:10
No rest between sets, unless we get to three sets and still have some time left, then we'll take a minute rest before the last round.
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for Saturday's workout. Have a great day!
Thursday Morning, October 26, 2017- AM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/swim by 25's
1:00 rest
14 x 75 as follows:
1-2, kick/drill/drill in primary stroke @ 1:25
#3- all kick desc 25's 1-3 @ 1:20
4-5, swim free (build), 50 choice kick on back @ 1:20
#6- swim/kick/swim by 25's in 4th best stroke @ 1:20
7-10, 25 kick FAST, 50 drill/swim by 25's in primary stroke NO FREE @ 1:25
11-14, 25 ra2 la2 fly drill, 50 drill/swim by 25's in 4th best stroke @ 1:25
:30 rest, check HR, then...
14 x 100 as follows:
1-2 kick on back @ 1:45, desc 1-2 (4 UDK's off each wall)
#3- all drill @ 1:50
4-5, kick with boards desc 1-2 @ 1:45 (same kick for both)
#6- all drill @ 1:50
7-8, kick IM with boards, desc 1-2 @ 1:45
#9- all drill @ 1:50
10-11, kick on back in primary stroke (NO FREE) desc 1-2 @ 1:45 (4 UDK's)
#12- all drill @ 1:50
13-14, BROKEN 100's kick with boards, all @ :10 rest-
#1- 25/50/25- get time
#2- 50/50, get time, how close can you get to your time from #13?
Check HR, then...
2 x 300 @ :20 rest-
50 drill, 25 swim (build to 1st 50 of 200), 25 skulling
1st 300 in primary stroke NO FREE
2nd 300 in 4th best stroke NO FREE
1:00 rest, check HR
Until 7:15 a.m.-
4 x 50 swim in primary stroke (NO FREE) @ :50
1 x 100 swim free br 3 @ 1:10
1 x 100 all drill in primary stroke @ 2:00
4 x 50 swim in primary stroke at 200 GP @ 1:10
No rest between sets, unless we get to three sets and still have some time left, then we'll take a minute rest before the last round.
100 easy drill before you get out. Do an excellent job in school today and get excited for RACE DAY tomorrow. Have a great day!
1:00 rest
14 x 75 as follows:
1-2, kick/drill/drill in primary stroke @ 1:25
#3- all kick desc 25's 1-3 @ 1:20
4-5, swim free (build), 50 choice kick on back @ 1:20
#6- swim/kick/swim by 25's in 4th best stroke @ 1:20
7-10, 25 kick FAST, 50 drill/swim by 25's in primary stroke NO FREE @ 1:25
11-14, 25 ra2 la2 fly drill, 50 drill/swim by 25's in 4th best stroke @ 1:25
:30 rest, check HR, then...
14 x 100 as follows:
1-2 kick on back @ 1:45, desc 1-2 (4 UDK's off each wall)
#3- all drill @ 1:50
4-5, kick with boards desc 1-2 @ 1:45 (same kick for both)
#6- all drill @ 1:50
7-8, kick IM with boards, desc 1-2 @ 1:45
#9- all drill @ 1:50
10-11, kick on back in primary stroke (NO FREE) desc 1-2 @ 1:45 (4 UDK's)
#12- all drill @ 1:50
13-14, BROKEN 100's kick with boards, all @ :10 rest-
#1- 25/50/25- get time
#2- 50/50, get time, how close can you get to your time from #13?
Check HR, then...
2 x 300 @ :20 rest-
50 drill, 25 swim (build to 1st 50 of 200), 25 skulling
1st 300 in primary stroke NO FREE
2nd 300 in 4th best stroke NO FREE
1:00 rest, check HR
Until 7:15 a.m.-
4 x 50 swim in primary stroke (NO FREE) @ :50
1 x 100 swim free br 3 @ 1:10
1 x 100 all drill in primary stroke @ 2:00
4 x 50 swim in primary stroke at 200 GP @ 1:10
No rest between sets, unless we get to three sets and still have some time left, then we'll take a minute rest before the last round.
100 easy drill before you get out. Do an excellent job in school today and get excited for RACE DAY tomorrow. Have a great day!
Wednesday, October 25, 2017
Wednesday, October 25, 2017- PM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
4 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill (NO FREE) in primary stroke
6 x 50 @ 1:00- fist free drill br 3, choice different drill in primary stroke (NO FREE)
8 x 25 @ :35 sit & spin drill (go 15 yards drill, 10 yards swim with same tempo); except, #'s 3, 5 & 7 are choice different drill backstroke
4 x 125 as follows, all @ 2:15-
50 swim neg split backstroke, 25 breast kick on back, 50 drill/swim by 25's in 4th best stroke, NO FREE
1:00 rest, check HR
24 x 50 in sets of 6 as follows:
1-2, swim/kick free by 25's @ :50
#3- kick free on back, focus on 4 UDK's off each wall, @ :50
4-5, swim back/breast by 25's @ :50
#6 all kick with boards, choice kick but FAST, @ :45
1:00 rest after #6, then straight through for last three rounds of 6.
Check HR
If there is time...
7 x 100 with fins @ 1:50 as follows:
1-4, swim free desc 1-4 to something juicy!
5-7, swim/kick on back by 50's in primary stroke (NO FREE) desc 1-3 to something smoking FAST.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the combined workout tomorrow. Have a great day!
1:00 rest
4 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill (NO FREE) in primary stroke
6 x 50 @ 1:00- fist free drill br 3, choice different drill in primary stroke (NO FREE)
8 x 25 @ :35 sit & spin drill (go 15 yards drill, 10 yards swim with same tempo); except, #'s 3, 5 & 7 are choice different drill backstroke
4 x 125 as follows, all @ 2:15-
50 swim neg split backstroke, 25 breast kick on back, 50 drill/swim by 25's in 4th best stroke, NO FREE
1:00 rest, check HR
24 x 50 in sets of 6 as follows:
1-2, swim/kick free by 25's @ :50
#3- kick free on back, focus on 4 UDK's off each wall, @ :50
4-5, swim back/breast by 25's @ :50
#6 all kick with boards, choice kick but FAST, @ :45
1:00 rest after #6, then straight through for last three rounds of 6.
Check HR
If there is time...
7 x 100 with fins @ 1:50 as follows:
1-4, swim free desc 1-4 to something juicy!
5-7, swim/kick on back by 50's in primary stroke (NO FREE) desc 1-3 to something smoking FAST.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the combined workout tomorrow. Have a great day!
Wednesday Morning, October 25, 2017- Jr. Gold @ IL
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
4 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill (NO FREE) in primary stroke
6 x 50 @ 1:00- fist free drill br 3, choice different drill in primary stroke (NO FREE)
8 x 25 @ :35 sit & spin drill (go 15 yards drill, 10 yards swim with same tempo); except, #'s 3, 5 & 7 are choice different drill backstroke
4 x 125 as follows, all @ 2:15-
50 swim neg split backstroke, 25 breast kick on back, 50 drill/swim by 25's in 4th best stroke, NO FREE
1:00 rest, check HR
LONG SWIM-
6 times through:
150 swim/drill/swim by 50's in primary stroke (build 1st 50; 200 GP for 3rd 50)
150 kick (IM with boards in odd rounds ez/FAST by 25's; on back in even rounds neg split by 75's)
50 swim free br 3- smooth dps here
Check HR after 6th time through
24 x 50 in sets of 6 as follows:
1-2, swim/kick free by 25's @ :50
#3- kick free on back, focus on 4 UDK's off each wall, @ :50
4-5, swim back/breast by 25's @ :50
#6 all kick with boards, choice kick but FAST, @ :45
1:00 rest after #6, then straight through for last three rounds of 6.
Check HR
If there is time...
With fins,
24 x 25 @ :40- the usual in sets of 4
100 easy drill before you get out. Do an excellent job in school today and get excited for Swim & Rock. Have a great day!
1:00 rest
4 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill (NO FREE) in primary stroke
6 x 50 @ 1:00- fist free drill br 3, choice different drill in primary stroke (NO FREE)
8 x 25 @ :35 sit & spin drill (go 15 yards drill, 10 yards swim with same tempo); except, #'s 3, 5 & 7 are choice different drill backstroke
4 x 125 as follows, all @ 2:15-
50 swim neg split backstroke, 25 breast kick on back, 50 drill/swim by 25's in 4th best stroke, NO FREE
1:00 rest, check HR
LONG SWIM-
6 times through:
150 swim/drill/swim by 50's in primary stroke (build 1st 50; 200 GP for 3rd 50)
150 kick (IM with boards in odd rounds ez/FAST by 25's; on back in even rounds neg split by 75's)
50 swim free br 3- smooth dps here
Check HR after 6th time through
24 x 50 in sets of 6 as follows:
1-2, swim/kick free by 25's @ :50
#3- kick free on back, focus on 4 UDK's off each wall, @ :50
4-5, swim back/breast by 25's @ :50
#6 all kick with boards, choice kick but FAST, @ :45
1:00 rest after #6, then straight through for last three rounds of 6.
Check HR
If there is time...
With fins,
24 x 25 @ :40- the usual in sets of 4
100 easy drill before you get out. Do an excellent job in school today and get excited for Swim & Rock. Have a great day!
Tuesday, October 24, 2017
Tuesday, October 24, 2017- PM Jr. Gold @ CM/IL
1 x 600- 300 swim freestyle/300 reverse IM- each 100 is drill/drill/swim/kick by 25's
1:00 rest
6 x 75 @ 1:25- 25 fly pull with free kick, 50 choice drill in primary stroke, NO FREE
4 x 50 @ 1:00- 25 1/2 ra fly, 1/2 la fly; 2nd 25 is different drill in primary stroke
5 x 100 @ 1:45- 25 swim fly (build), 50 swim/kick free by 25's, last 25 swim in primary stroke build to FAST
1:00 rest, check HR
Ida Lee only: go 5 x 150 @ :15 rest, 100 drill/swim (build) by 25's, last 50 is kick FAST
LONG SWIM- (Ida Lee skip the Long Swim and go right to the next set with shnorkels)
6 times through-
150 swim/drill/swim by 50's in primary stroke (build 1st 50; 200 GP for 3rd 50)
150 kick (IM with boards in odd rounds ez/FAST by 25's; on back in even rounds neg split by 75's)
50 swim free br 3- smooth dps here
Check HR after 6th time through
With shnorkels & boards, finish up with...
2 x 75 swim free @ 1:00 (or @ 1:05)
1 x 50 kick with boards @ :50 (or @ :55)
2 x 75 swim free desc 1-2 @ 1:15, #2 should be juicy! (or @ 1:20)
1 x 50 kick FAST for time with boards @ 1:10
No rest between rounds.
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Enjoy the morning off tomorrow. Have a great day!
1:00 rest
6 x 75 @ 1:25- 25 fly pull with free kick, 50 choice drill in primary stroke, NO FREE
4 x 50 @ 1:00- 25 1/2 ra fly, 1/2 la fly; 2nd 25 is different drill in primary stroke
5 x 100 @ 1:45- 25 swim fly (build), 50 swim/kick free by 25's, last 25 swim in primary stroke build to FAST
1:00 rest, check HR
Ida Lee only: go 5 x 150 @ :15 rest, 100 drill/swim (build) by 25's, last 50 is kick FAST
LONG SWIM- (Ida Lee skip the Long Swim and go right to the next set with shnorkels)
6 times through-
150 swim/drill/swim by 50's in primary stroke (build 1st 50; 200 GP for 3rd 50)
150 kick (IM with boards in odd rounds ez/FAST by 25's; on back in even rounds neg split by 75's)
50 swim free br 3- smooth dps here
Check HR after 6th time through
With shnorkels & boards, finish up with...
2 x 75 swim free @ 1:00 (or @ 1:05)
1 x 50 kick with boards @ :50 (or @ :55)
2 x 75 swim free desc 1-2 @ 1:15, #2 should be juicy! (or @ 1:20)
1 x 50 kick FAST for time with boards @ 1:10
No rest between rounds.
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Enjoy the morning off tomorrow. Have a great day!
Tuesday, October 24, 2017- SCY @ CM
1 x 600- 300 swim freestyle/300 reverse IM- each 100 is drill/drill/swim/kick by 25's
1:00 rest
6 x 75 @ 1:20- 25 fly pull with free kick, 50 choice drill in primary stroke, NO FREE
4 x 50 @ 1:00- 25 1/2 ra fly, 1/2 la fly; 2nd 25 is different drill in primary stroke
5 x 100 @ 1:45- 25 swim fly (build), 50 swim/kick free by 25's, last 25 swim in primary stroke build to FAST
1:00 rest, check HR
LONG SWIM-
6 times through-
150 swim/drill/swim by 50's in primary stroke (build 1st 50; 200 GP for 3rd 50)
150 kick (IM with boards in odd rounds ez/FAST by 25's; on back in even rounds neg split by 75's)
50 swim free br 3- smooth dps here
Check HR after 6th time through
With shnorkels & boards, finish up with...
2 x 75 swim free @ 1:00
1 x 50 kick with boards @ :50
2 x 75 swim free desc 1-2 @ 1:15, #2 should be juicy!
1 x 50 kick FAST for time with boards @ 1:10
No rest between rounds.
100 easy drill before you get out. Do an excellent job in school today- and with drylands tonight. Enjoy the morning off tomorrow. Have a great day!
1:00 rest
6 x 75 @ 1:20- 25 fly pull with free kick, 50 choice drill in primary stroke, NO FREE
4 x 50 @ 1:00- 25 1/2 ra fly, 1/2 la fly; 2nd 25 is different drill in primary stroke
5 x 100 @ 1:45- 25 swim fly (build), 50 swim/kick free by 25's, last 25 swim in primary stroke build to FAST
1:00 rest, check HR
LONG SWIM-
6 times through-
150 swim/drill/swim by 50's in primary stroke (build 1st 50; 200 GP for 3rd 50)
150 kick (IM with boards in odd rounds ez/FAST by 25's; on back in even rounds neg split by 75's)
50 swim free br 3- smooth dps here
Check HR after 6th time through
With shnorkels & boards, finish up with...
2 x 75 swim free @ 1:00
1 x 50 kick with boards @ :50
2 x 75 swim free desc 1-2 @ 1:15, #2 should be juicy!
1 x 50 kick FAST for time with boards @ 1:10
No rest between rounds.
100 easy drill before you get out. Do an excellent job in school today- and with drylands tonight. Enjoy the morning off tomorrow. Have a great day!
Monday, October 23, 2017
Monday, October 23, 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
3 x 100 @ 1:50- 50 ra2 la2 free drill, 50 choice drill NO FREE
3 x 100 @ 1:50- 25 swim free build to FAST turn, 50 drill in primary stroke NO FREE, last 25 is kick on back (primary stroke, NO FREE) build to FAST
12 x half pool sprints (all kick) with boards, all @ :35 (middle 4 are on back)
1:00 rest, check HR
HOUR OF POWER-
60 x 50 kick @ 1:00- all FAST (6 with a board, 6 on back)
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the rest of the workouts this week. Have a great day!
1:00 rest
3 x 100 @ 1:50- 50 ra2 la2 free drill, 50 choice drill NO FREE
3 x 100 @ 1:50- 25 swim free build to FAST turn, 50 drill in primary stroke NO FREE, last 25 is kick on back (primary stroke, NO FREE) build to FAST
12 x half pool sprints (all kick) with boards, all @ :35 (middle 4 are on back)
1:00 rest, check HR
HOUR OF POWER-
60 x 50 kick @ 1:00- all FAST (6 with a board, 6 on back)
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the rest of the workouts this week. Have a great day!
Sunday, October 22, 2017
Monday Morning, October 23, 2017- SCY @ CM/IL
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
3 x 100 @ 1:45- 50 ra2 la2 free drill, 50 choice drill NO FREE
3 x 100 @ 1:45- 25 swim free build to FAST turn, 50 drill in primary stroke NO FREE, last 25 is kick on back (primary stroke, NO FREE) build to FAST
3 x 300 swim @ 4:30, 50 free, 50 primary stroke NO FREE desc 1-3 to what you can.
12 x half pool sprints with boards, all @ :35 (middle 4 are on back)
1:00 rest, check HR
MYSTERY SET (it's the HOUR OF POWER! 60 x 50 kick @ 1:00, all FAST; 6 with boards, 6 on back)
If there is time, finish up with...
24 x 25 @ :40- the usual, with fins.
100 easy drill before you get out. Do an excellent job in school today and get excited for the rest of the workouts this week. Have a great day!
1:00 rest
3 x 100 @ 1:45- 50 ra2 la2 free drill, 50 choice drill NO FREE
3 x 100 @ 1:45- 25 swim free build to FAST turn, 50 drill in primary stroke NO FREE, last 25 is kick on back (primary stroke, NO FREE) build to FAST
3 x 300 swim @ 4:30, 50 free, 50 primary stroke NO FREE desc 1-3 to what you can.
12 x half pool sprints with boards, all @ :35 (middle 4 are on back)
1:00 rest, check HR
MYSTERY SET (it's the HOUR OF POWER! 60 x 50 kick @ 1:00, all FAST; 6 with boards, 6 on back)
If there is time, finish up with...
24 x 25 @ :40- the usual, with fins.
100 easy drill before you get out. Do an excellent job in school today and get excited for the rest of the workouts this week. Have a great day!
Sunday, October 22, 2017- Combined Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick on back/2 kicks 1 pull breast drill- by 25's
1:00 rest
With fins:
6 x 75 @ 1:25, breast pull with 2 dolphin kicks- with flip turns, desc 1-3's
8 x 25 @ :35, breast pull with free kick, except #'s 3, 5 & 7 are kick on back @ :20
1:00 rest, take off fins
4 x 50 swim breaststroke build to FAST turn, then 25 choice drill in 4th best stroke NO FREE @ 1:00
2 x 125 @ 2:15- 50 fist free br 3, 50 drill/swim by 25's 4th best stroke NO FREE, 25 breast kick on back
9 x 50 swim breast/4th best stroke by 25's @ :55, desc 1-3's; Last 3 @ :45 or :50
1:00 rest, check HR
3 sets of:
1 x 250 kick @ 4:30- 100 IM kick with boards, 50 kick free on back (4 UDK's), 100 kick in 4th best stroke ez/FAST by 25's
6 x 25 "side by side" with a partner @ :40- all FAST, same kick for both partners, forward ss at midpool
:30 rest between sets.
With fins, finish up with...
50's swim desc 1-3 @ 1:00- #3 is FAST, then a MYSTERY SWIM after each set of 3 (guess it and you don't have to do it!
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the week ahead. Have a great day!
1:00 rest
With fins:
6 x 75 @ 1:25, breast pull with 2 dolphin kicks- with flip turns, desc 1-3's
8 x 25 @ :35, breast pull with free kick, except #'s 3, 5 & 7 are kick on back @ :20
1:00 rest, take off fins
4 x 50 swim breaststroke build to FAST turn, then 25 choice drill in 4th best stroke NO FREE @ 1:00
2 x 125 @ 2:15- 50 fist free br 3, 50 drill/swim by 25's 4th best stroke NO FREE, 25 breast kick on back
9 x 50 swim breast/4th best stroke by 25's @ :55, desc 1-3's; Last 3 @ :45 or :50
1:00 rest, check HR
3 sets of:
1 x 250 kick @ 4:30- 100 IM kick with boards, 50 kick free on back (4 UDK's), 100 kick in 4th best stroke ez/FAST by 25's
6 x 25 "side by side" with a partner @ :40- all FAST, same kick for both partners, forward ss at midpool
:30 rest between sets.
With fins, finish up with...
50's swim desc 1-3 @ 1:00- #3 is FAST, then a MYSTERY SWIM after each set of 3 (guess it and you don't have to do it!
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the week ahead. Have a great day!
Saturday, October 21, 2017
Saturday Morning, October 22, 2017- Combined Jr. Gold @ CM
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
3 x 150 @ :10 rest- 100 skulling/fly drill by 25's (blow it out the back drill), last 50 kick (desc 1-3)
1:00 rest, put fins on
With fins, 3 sets of:
6 x 25- odds are drill @ :35 (different by round), evens are kick FAST on back @ :20
4 x 25 swim fly, 1&2 build @ :35; 3- all FAST @ :20; 4- all kick on back @ :20
:30 rest between sets, check HR
Take fins off after 3rd set
3 sets of:
4 x 50 swim fly/free (br3) @ :55 (desc); gets :05 faster by round
2 x 100 swim/kick by 50's @ 1:30 (or 1:40 or 1:45), desc 1-2 free
4 x 25 swim fly FAST @ :40, get times & add together for 100 yard total (should be faster than 100 Fly goal time)
No rest between sets. Check HR after each round.
6 x 50 swim free/fist drill by 25's @ 1:00- feel water on forearms
TEST SET:
1 x 2000 swim free for time (1650 for Lane 1)
With shnorkels, finish up with:
50's swim free with choice toys, 3 @ :50/1 @ :40, 3 @ :50/1 @ :35 until 10 a.m.
100 easy drill before you get out. Do an excellent job with your HW this weekend and with drylands. Have a great day!
1:00 rest
3 x 150 @ :10 rest- 100 skulling/fly drill by 25's (blow it out the back drill), last 50 kick (desc 1-3)
1:00 rest, put fins on
With fins, 3 sets of:
6 x 25- odds are drill @ :35 (different by round), evens are kick FAST on back @ :20
4 x 25 swim fly, 1&2 build @ :35; 3- all FAST @ :20; 4- all kick on back @ :20
:30 rest between sets, check HR
Take fins off after 3rd set
3 sets of:
4 x 50 swim fly/free (br3) @ :55 (desc); gets :05 faster by round
2 x 100 swim/kick by 50's @ 1:30 (or 1:40 or 1:45), desc 1-2 free
4 x 25 swim fly FAST @ :40, get times & add together for 100 yard total (should be faster than 100 Fly goal time)
No rest between sets. Check HR after each round.
6 x 50 swim free/fist drill by 25's @ 1:00- feel water on forearms
TEST SET:
1 x 2000 swim free for time (1650 for Lane 1)
With shnorkels, finish up with:
50's swim free with choice toys, 3 @ :50/1 @ :40, 3 @ :50/1 @ :35 until 10 a.m.
100 easy drill before you get out. Do an excellent job with your HW this weekend and with drylands. Have a great day!
Thursday, October 19, 2017
Thursday Afternoon, October 19, 2017- PM Jr. Gold, CM/IL Combined
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
4 x 50 @ 1:00- 25 ra2 la2 free drill, 25 6k switch back drill
6 x 25 @ :35- sit & spin back drill- go 15/10
8 x 75 @ 1:20-
1-4, 25 kick build, 25 ra back, 25 la back
5-8, 50 swim back build, 25 kick FAST
1:00 rest, check HR
3 sets of:
2 x 75 kick with boards @ 1:30, desc 1-2 to FAST, last 25 is breast kick
1 x 100 kick on back FAST for time @ 1:40
2 x 75 kick on back @ 1:30- 4 FAST UDK's off each wall, last 25 dolph kick on side (face scoreboard)
1 x 100 kick FAST with boards- 2 x 50 @ :10 rest, get time, all @ 2:30
No rest between sets, check HR after each round.
2 sets of:
6 x 100 swim free at pace (mile in 1st round @ 1:40, 500 pace in 2nd round @ 2:00)
1 x 150 swim free descend the 3 x 50 to 200 free pace
1:00 rest between sets, 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
4 x 50 @ 1:00- 25 ra2 la2 free drill, 25 6k switch back drill
6 x 25 @ :35- sit & spin back drill- go 15/10
8 x 75 @ 1:20-
1-4, 25 kick build, 25 ra back, 25 la back
5-8, 50 swim back build, 25 kick FAST
1:00 rest, check HR
3 sets of:
2 x 75 kick with boards @ 1:30, desc 1-2 to FAST, last 25 is breast kick
1 x 100 kick on back FAST for time @ 1:40
2 x 75 kick on back @ 1:30- 4 FAST UDK's off each wall, last 25 dolph kick on side (face scoreboard)
1 x 100 kick FAST with boards- 2 x 50 @ :10 rest, get time, all @ 2:30
No rest between sets, check HR after each round.
2 sets of:
6 x 100 swim free at pace (mile in 1st round @ 1:40, 500 pace in 2nd round @ 2:00)
1 x 150 swim free descend the 3 x 50 to 200 free pace
1:00 rest between sets, 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, October 19, 2017- Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
4 x 50 @ 1:00- 25 ra2 la2 free drill, 25 6k switch back drill
6 x 25 @ :35- sit & spin back drill- go 15/10
8 x 75 @ 1:20-
1-4, 25 kick build, 25 ra back, 25 la back
5-8, 50 swim back build, 25 kick FAST
1:00 rest, check HR
4 sets of:
2 x 75 kick with boards @ 1:20, desc 1-2 to FAST, last 25 is breast kick
1 x 100 kick on back FAST for time @ 1:30
2 x 75 kick on back @ 1:20- 4 FAST UDK's off each wall, last 25 dolph kick on side (face scoreboard)
1 x 100 kick FAST with boards- 2 x 50 @ :10 rest, get time, all @ 2:30
No rest between sets, check HR after each round.
3 sets of:
6 x 100 swim free at pace (mile, 1000, 500 by round); start @ 1:40
1 x 150 swim free descend the 3 x 50 to 200 free pace
1:00 rest between sets, check HR
With fins until 7:15 a.m., finish up fly drilling: 25's @ :35
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
4 x 50 @ 1:00- 25 ra2 la2 free drill, 25 6k switch back drill
6 x 25 @ :35- sit & spin back drill- go 15/10
8 x 75 @ 1:20-
1-4, 25 kick build, 25 ra back, 25 la back
5-8, 50 swim back build, 25 kick FAST
1:00 rest, check HR
4 sets of:
2 x 75 kick with boards @ 1:20, desc 1-2 to FAST, last 25 is breast kick
1 x 100 kick on back FAST for time @ 1:30
2 x 75 kick on back @ 1:20- 4 FAST UDK's off each wall, last 25 dolph kick on side (face scoreboard)
1 x 100 kick FAST with boards- 2 x 50 @ :10 rest, get time, all @ 2:30
No rest between sets, check HR after each round.
3 sets of:
6 x 100 swim free at pace (mile, 1000, 500 by round); start @ 1:40
1 x 150 swim free descend the 3 x 50 to 200 free pace
1:00 rest between sets, check HR
With fins until 7:15 a.m., finish up fly drilling: 25's @ :35
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, October 18, 2017
Wednesday, October 18, 2017- PM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
8 x 100 as follows, in sets of 4:
1-2, 50 ra2 la2 free drill, 50 2 kicks 1 pull breast drill @ 1:45
3-4, 50 swim breaststroke, 50 kick on back (4 UDK's!) @ 1:45, desc 1-2
6 x 75 @ 1:20- 25 swim breaststroke build to FAST, then 50 6k switch backstroke drill
8 x 50 swim back/breast by 25's- focus on stroke tempo for backstroke (not "legs"), and big kick to drive the breaststroke (that's what we call "IM style")-
4 @ :55
4 @ :45
1:00 rest, check HR
Until 5:50 p.m. (Lane 1 can start @ 1:55 if needed),
1 x 100 swim choice, except 3rd 25 is kick FAST with boards @ 1:45 (free kick)
1 x 100 swim choice, except middle 50 is kick FAST with boards (primary stroke kick) @ 1:45
1 x 100 swim IM- except last 75 is kick IM order (by 25's) with board @ 1:45; the kick is all FAST
The interval for gets :05 FASTER after every 2nd set (go two rounds at listed interval, then :05 faster for two rounds, then :05 faster for the next two rounds, etc...)
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the Swim & Rock meet. Have a great day!
1:00 rest
8 x 100 as follows, in sets of 4:
1-2, 50 ra2 la2 free drill, 50 2 kicks 1 pull breast drill @ 1:45
3-4, 50 swim breaststroke, 50 kick on back (4 UDK's!) @ 1:45, desc 1-2
6 x 75 @ 1:20- 25 swim breaststroke build to FAST, then 50 6k switch backstroke drill
8 x 50 swim back/breast by 25's- focus on stroke tempo for backstroke (not "legs"), and big kick to drive the breaststroke (that's what we call "IM style")-
4 @ :55
4 @ :45
1:00 rest, check HR
Until 5:50 p.m. (Lane 1 can start @ 1:55 if needed),
1 x 100 swim choice, except 3rd 25 is kick FAST with boards @ 1:45 (free kick)
1 x 100 swim choice, except middle 50 is kick FAST with boards (primary stroke kick) @ 1:45
1 x 100 swim IM- except last 75 is kick IM order (by 25's) with board @ 1:45; the kick is all FAST
The interval for gets :05 FASTER after every 2nd set (go two rounds at listed interval, then :05 faster for two rounds, then :05 faster for the next two rounds, etc...)
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the Swim & Rock meet. Have a great day!
Tuesday, October 17, 2017
Wednesday Morning, October 17, 2017- Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
8 x 100 as follows, in sets of 4:
1-2, 50 ra2 la2 free drill, 50 2 kicks 1 pull breast drill @ 1:45
3-4, 50 swim breaststroke, 50 kick on back (4 UDK's!) @ 1:45, desc 1-2
6 x 75 @ 1:20- 25 swim breaststroke build to FAST, then 50 6k switch backstroke drill
8 x 50 swim back/breast by 25's- focus on stroke tempo for backstroke (not "legs"), and big kick to drive the breaststroke (that's what we call "IM style")-
4 @ :55
4 @ :45
1:00 rest, check HR
LONG SWIM-
5 times through:
150 swim free br 3/5/3 by 50's; desc 50's 1-3 to something juicy!
50* swim back (tempo)
50* swim breast (kick)
50 kick free with boards- always FAST
*2nd round go 75; 3rd round go 100; 4th round back down to 75; last round go 50's (this is just for the backstroke & breaststroke, not the 50 kick free at the end of each round); increase your effort as you go from round to round
1:00 rest, check HR again
Until 7:05 a.m.,
1 x 100 swim choice, except 3rd 25 is kick FAST with boards @ 1:45 (free kick)
1 x 100 swim choice, except middle 50 is kick FAST with boards (primary stroke kick) @ 1:45
1 x 100 swim IM- except last 75 is kick IM order (by 25's) with board @ 1:45; the kick is all FAST
The interval for "every other round gets :05 FASTER .
100 easy drill before you get out. Do an excellent job in school today and get excited for the Swim & Rock meet. Have a great day!
At 7:05 a.m., work on starts until 7:15 a.m.
1:00 rest
8 x 100 as follows, in sets of 4:
1-2, 50 ra2 la2 free drill, 50 2 kicks 1 pull breast drill @ 1:45
3-4, 50 swim breaststroke, 50 kick on back (4 UDK's!) @ 1:45, desc 1-2
6 x 75 @ 1:20- 25 swim breaststroke build to FAST, then 50 6k switch backstroke drill
8 x 50 swim back/breast by 25's- focus on stroke tempo for backstroke (not "legs"), and big kick to drive the breaststroke (that's what we call "IM style")-
4 @ :55
4 @ :45
1:00 rest, check HR
LONG SWIM-
5 times through:
150 swim free br 3/5/3 by 50's; desc 50's 1-3 to something juicy!
50* swim back (tempo)
50* swim breast (kick)
50 kick free with boards- always FAST
*2nd round go 75; 3rd round go 100; 4th round back down to 75; last round go 50's (this is just for the backstroke & breaststroke, not the 50 kick free at the end of each round); increase your effort as you go from round to round
1:00 rest, check HR again
Until 7:05 a.m.,
1 x 100 swim choice, except 3rd 25 is kick FAST with boards @ 1:45 (free kick)
1 x 100 swim choice, except middle 50 is kick FAST with boards (primary stroke kick) @ 1:45
1 x 100 swim IM- except last 75 is kick IM order (by 25's) with board @ 1:45; the kick is all FAST
The interval for "every other round gets :05 FASTER .
100 easy drill before you get out. Do an excellent job in school today and get excited for the Swim & Rock meet. Have a great day!
At 7:05 a.m., work on starts until 7:15 a.m.
Tuesday, October 17, 2017- PM Jr. Gold @ CM/IL
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
4 x 75 @ 1:20- 25 dolph kick on side- cheek on shoulder as you face scoreboard, try to stay at the surface; 50 6k-switch back drill, focus on steady head position & hip rotation
6 x 50 @ 1:00- sit & spin drill to 15M, then swim with same tempo; 2k1p breast drill by 25's
4 x 100 @ 1:45, 25 breast pull free kick drill (build), 25 kick on back free (4 UDK's)
:30 rest, check HR
LONG SWIM-
4 times through:
150 swim free br 3/5/3 by 50's; desc 50's 1-3 to something juicy!
50 swim back (tempo)
50 swim breast (kick)
50 kick free with boards- always FAST
*Odd rounds go a 75 Back and 75 Breast
1:00 rest, check HR again
4 rounds of (IL, go 6 rounds):
1 x 75 breaststroke (build/drill/FAST by 25's) @ 1:15
1 x 25 free kick on back (4 UDK's) @ :35- FAST breakout
1 x 25 kick breast w/boards, build to FAST @ :35
1 x 25 FAST dolphin kick with boards @ :25
No rest between sets, check HR after 6th time through
:30 rest, then...
9 x 100 @ 2:00- kick IM as follows (by 100's)-
1- 50 on back, 50 with boards
2- 50 with boards, 50 on back
3- all kick with boards
Any kick with boards is FAST
1:00 rest, check HR
Until 6:00 p.m., finish up with"out & backs," all kick (IM order by round of 4's; forward ss at mid-pool).
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands. Have a great day!
1:00 rest
4 x 75 @ 1:20- 25 dolph kick on side- cheek on shoulder as you face scoreboard, try to stay at the surface; 50 6k-switch back drill, focus on steady head position & hip rotation
6 x 50 @ 1:00- sit & spin drill to 15M, then swim with same tempo; 2k1p breast drill by 25's
4 x 100 @ 1:45, 25 breast pull free kick drill (build), 25 kick on back free (4 UDK's)
:30 rest, check HR
LONG SWIM-
4 times through:
150 swim free br 3/5/3 by 50's; desc 50's 1-3 to something juicy!
50 swim back (tempo)
50 swim breast (kick)
50 kick free with boards- always FAST
*Odd rounds go a 75 Back and 75 Breast
1:00 rest, check HR again
4 rounds of (IL, go 6 rounds):
1 x 75 breaststroke (build/drill/FAST by 25's) @ 1:15
1 x 25 free kick on back (4 UDK's) @ :35- FAST breakout
1 x 25 kick breast w/boards, build to FAST @ :35
1 x 25 FAST dolphin kick with boards @ :25
No rest between sets, check HR after 6th time through
:30 rest, then...
9 x 100 @ 2:00- kick IM as follows (by 100's)-
1- 50 on back, 50 with boards
2- 50 with boards, 50 on back
3- all kick with boards
Any kick with boards is FAST
1:00 rest, check HR
Until 6:00 p.m., finish up with"out & backs," all kick (IM order by round of 4's; forward ss at mid-pool).
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands. Have a great day!
Tuesday Morning, October 17, 2017- SCY @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
4 x 75 @ 1:20- 25 dolph kick on side- cheek on shoulder as you face scoreboard, try to stay at the surface; 50 6k-switch back drill, focus on steady head position & hip rotation
6 x 50 @ 1:00- sit & spin drill to 15M, then swim with same tempo; 2k1p breast drill by 25's
4 x 100 @ 1:45, 25 breast pull free kick drill (build), 25 kick on back free (4 UDK's)
:30 rest, check HR
6 rounds of:
1 x 75 breaststroke (build/drill/FAST by 25's) @ 1:15
1 x 25 free kick on back (4 UDK's) @ :35- FAST breakout
1 x 25 kick breast w/boards, build to FAST @ :35
1 x 25 FAST dolphin kick with boards @ :25
No rest between sets, check HR after 6th time through
:30 rest, then...
9 x 100 kick IM as follows (by 100's)-
1- 50 on back, 50 with boards
2- 50 with boards, 50 on back
3- all kick with boards
Any kick with boards is FAST
1:00 rest, check HR
LONG SWIM-
5 times through:
150 swim free br 3/5/3 by 50's; desc 50's 1-3 to something juicy!
50 swim back (tempo)
50 swim breast (kick)
50 kick free with boards- always FAST
Add 25 to 50 back/breast - up to 100, then back down to 50
1:00 rest, check HR again
Until 7:15, finish up with...
"out & backs" with boards @ :50- IM order by round of 4's; forward ss at mid-pool.
100 easy drill before you get out. Do an excellent job in school today- and with drylands tonight. Have a great day!
1:00 rest
4 x 75 @ 1:20- 25 dolph kick on side- cheek on shoulder as you face scoreboard, try to stay at the surface; 50 6k-switch back drill, focus on steady head position & hip rotation
6 x 50 @ 1:00- sit & spin drill to 15M, then swim with same tempo; 2k1p breast drill by 25's
4 x 100 @ 1:45, 25 breast pull free kick drill (build), 25 kick on back free (4 UDK's)
:30 rest, check HR
6 rounds of:
1 x 75 breaststroke (build/drill/FAST by 25's) @ 1:15
1 x 25 free kick on back (4 UDK's) @ :35- FAST breakout
1 x 25 kick breast w/boards, build to FAST @ :35
1 x 25 FAST dolphin kick with boards @ :25
No rest between sets, check HR after 6th time through
:30 rest, then...
9 x 100 kick IM as follows (by 100's)-
1- 50 on back, 50 with boards
2- 50 with boards, 50 on back
3- all kick with boards
Any kick with boards is FAST
1:00 rest, check HR
LONG SWIM-
5 times through:
150 swim free br 3/5/3 by 50's; desc 50's 1-3 to something juicy!
50 swim back (tempo)
50 swim breast (kick)
50 kick free with boards- always FAST
Add 25 to 50 back/breast - up to 100, then back down to 50
1:00 rest, check HR again
Until 7:15, finish up with...
"out & backs" with boards @ :50- IM order by round of 4's; forward ss at mid-pool.
100 easy drill before you get out. Do an excellent job in school today- and with drylands tonight. Have a great day!
Monday, October 16, 2017
Monday, October 16, 2017- PM Jr. Gold
1 x 600- 300 swim freestyle, 300 reverse IM drill- mix it up, your choice
1:00 rest
8 x 75 @ :15 rest, each 75 is drill-swim-kick on back by 25's
1-4 free
5-8 NO FREE
Check HR, then everybody together:
15 x 50 in sets of 5:
1-3, swim/kick by 25's @ :55, desc 1-3
4-5, all kick on back @ 1:00- focus on 4 UDK's off each wall
1st round of 5 is all free;
6-10, primary stroke NO FREE
11-15, 4th best stroke NO FREE (can go 50's swim/kick @ 1:00 and 50's kick on 1:10)
1:00 rest, check HR
6 x 450 as follows:
1-2 @ 6:30 swim free br 3 (#1), then with shnorkels (#2); desc the 150's in each 450 from 1-3;
3-4 @ 7:00 100 swim IM, 50 kick free/breast by 25's with boards; desc the 150's 1-3 in each 450;
5-6 @ 7:15, 100 kick on back (4 UDK's off each wall), 50 swim choice- desc the 150's in each 450.
1:00 rest, check HR
If there is time, work on turns from mid-pool.
100 easy drill before you get out. Do an excellent job with your HW tonight, start thinking about how you want your races to go at Swim & Rock. Have a great day!
1:00 rest
8 x 75 @ :15 rest, each 75 is drill-swim-kick on back by 25's
1-4 free
5-8 NO FREE
Check HR, then everybody together:
15 x 50 in sets of 5:
1-3, swim/kick by 25's @ :55, desc 1-3
4-5, all kick on back @ 1:00- focus on 4 UDK's off each wall
1st round of 5 is all free;
6-10, primary stroke NO FREE
11-15, 4th best stroke NO FREE (can go 50's swim/kick @ 1:00 and 50's kick on 1:10)
1:00 rest, check HR
6 x 450 as follows:
1-2 @ 6:30 swim free br 3 (#1), then with shnorkels (#2); desc the 150's in each 450 from 1-3;
3-4 @ 7:00 100 swim IM, 50 kick free/breast by 25's with boards; desc the 150's 1-3 in each 450;
5-6 @ 7:15, 100 kick on back (4 UDK's off each wall), 50 swim choice- desc the 150's in each 450.
1:00 rest, check HR
If there is time, work on turns from mid-pool.
100 easy drill before you get out. Do an excellent job with your HW tonight, start thinking about how you want your races to go at Swim & Rock. Have a great day!
Monday Morning, October 16, 2017- Junior Gold CM/IL
1 x 600- 300 swim freestyle, 300 reverse IM drill- mix it up, your choice
8 x 75 @ :15 rest, drill/swim/kick on back, 1-4 free; 5-8 NO FREE
1:00 rest, check HR
All @ 2:00 rest-
30 minute swim
20 minute pull (choice toys, but shnorkel throughout; paddles for 150 at a time, then off)
10 minute kick- start on back focus on 4 UDK off each wall; use boards for not more than 100 at a time.
Check HR
Talk about the meet, then work on what you think should have been better at the meet.
100 easy drill before you get out. Do an excellent job in school today and start thinking about how you want your races to go at Swim & Rock. Have a great day!
8 x 75 @ :15 rest, drill/swim/kick on back, 1-4 free; 5-8 NO FREE
1:00 rest, check HR
All @ 2:00 rest-
30 minute swim
20 minute pull (choice toys, but shnorkel throughout; paddles for 150 at a time, then off)
10 minute kick- start on back focus on 4 UDK off each wall; use boards for not more than 100 at a time.
Check HR
Talk about the meet, then work on what you think should have been better at the meet.
100 easy drill before you get out. Do an excellent job in school today and start thinking about how you want your races to go at Swim & Rock. Have a great day!
Thursday, October 12, 2017
Thursday, October 12, 2017- PM Jr. Gold & IL Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
14 x 50 @ 1:00- 2 kick (desc 1-2), 1 drill in primary stroke; 2nd 50 kick should always be FAST, go one round on back, one round with boards.
3 x 200 @ :10 rest as follows:
100- drill/swim (dps) by 25's, 50 swim (target 200 GP), 50 choice skulling
After 3rd 200, check HR then get right into...
3 x 300 @ :20 rest, swim free with shnorkels & choice of toys (different toys for each 300, but shnorkels for all 3), desc 1-3 to something juicy.
1:00 rest, check HR again
3 sets of:
4 x 100 swim at mile pace @ 1:40 (2nd set is 1000 pace @ 1:50; 3rd set is 500 pace @ 2:00)
1 x 200 as follows:
50 swim at 200 free pace, 50 swim free smooth, 50 drill, 50 choice skulling
1:00 rest between sets, check HR
3 sets of:
4 x 50 swim at 200 GP in primary stroke @ 1:10- figure out your 200 GP based on your goal time
1 x 100- 50 kick FAST for time with boards, 50 drill in primary stroke @ 2:20
No rest between sets.
Until 6:00 p.m., finish up with:
24 x 25 with fins @ :40- "the usual" in sets of 4 (go odd sets free, even sets NO FREE)
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited to race this weekend. Have a great day!
1:00 rest
14 x 50 @ 1:00- 2 kick (desc 1-2), 1 drill in primary stroke; 2nd 50 kick should always be FAST, go one round on back, one round with boards.
3 x 200 @ :10 rest as follows:
100- drill/swim (dps) by 25's, 50 swim (target 200 GP), 50 choice skulling
After 3rd 200, check HR then get right into...
3 x 300 @ :20 rest, swim free with shnorkels & choice of toys (different toys for each 300, but shnorkels for all 3), desc 1-3 to something juicy.
1:00 rest, check HR again
3 sets of:
4 x 100 swim at mile pace @ 1:40 (2nd set is 1000 pace @ 1:50; 3rd set is 500 pace @ 2:00)
1 x 200 as follows:
50 swim at 200 free pace, 50 swim free smooth, 50 drill, 50 choice skulling
1:00 rest between sets, check HR
3 sets of:
4 x 50 swim at 200 GP in primary stroke @ 1:10- figure out your 200 GP based on your goal time
1 x 100- 50 kick FAST for time with boards, 50 drill in primary stroke @ 2:20
No rest between sets.
Until 6:00 p.m., finish up with:
24 x 25 with fins @ :40- "the usual" in sets of 4 (go odd sets free, even sets NO FREE)
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited to race this weekend. Have a great day!
Wednesday, October 11, 2017
Thursday, October 12, 2017- AM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
14 x 50 @ 1:00- 2 kick (desc 1-2), 1 drill in primary stroke; 2nd 50 kick should always be FAST, go one round on back, one round with boards.
3 x 200 @ :10 rest as follows:
100- drill/swim (dps) by 25's, 50 swim (target 200 GP), 50 choice skulling
After 3rd 200, check HR then get right into...
3 x 300 swim free with shnorkels & choice of toys (different toys for each 300), desc 1-3 to something juicy.
1:00 rest, check HR again
3 sets of:
4 x 100 swim at mile pace @ 1:40 (2nd set is 1000 pace @ 1:50; 3rd set is 500 pace @ 2:00)
1 x 200 as follows:
50 swim at 200 free pace, 50 swim free smooth, 50 drill, 50 choice skulling
1:00 rest between sets, check HR
3 sets of:
4 x 50 swim at 200 GP in primary stroke @ 1:10- figure out your 200 GP based on your goal time
1 x 100- 50 kick FAST for time with boards, 50 drill in primary stroke @ 2:20
No rest between sets.
Until 7:15 a.m., finish up with:
24 x 25 with fins @ :40- "the usual" in sets of 4 (go odd sets free, even sets NO FREE)
100 easy drill before you get out. Do an excellent job in school today, get excited to race this weekend. Have a great day!
1:00 rest
14 x 50 @ 1:00- 2 kick (desc 1-2), 1 drill in primary stroke; 2nd 50 kick should always be FAST, go one round on back, one round with boards.
3 x 200 @ :10 rest as follows:
100- drill/swim (dps) by 25's, 50 swim (target 200 GP), 50 choice skulling
After 3rd 200, check HR then get right into...
3 x 300 swim free with shnorkels & choice of toys (different toys for each 300), desc 1-3 to something juicy.
1:00 rest, check HR again
3 sets of:
4 x 100 swim at mile pace @ 1:40 (2nd set is 1000 pace @ 1:50; 3rd set is 500 pace @ 2:00)
1 x 200 as follows:
50 swim at 200 free pace, 50 swim free smooth, 50 drill, 50 choice skulling
1:00 rest between sets, check HR
3 sets of:
4 x 50 swim at 200 GP in primary stroke @ 1:10- figure out your 200 GP based on your goal time
1 x 100- 50 kick FAST for time with boards, 50 drill in primary stroke @ 2:20
No rest between sets.
Until 7:15 a.m., finish up with:
24 x 25 with fins @ :40- "the usual" in sets of 4 (go odd sets free, even sets NO FREE)
100 easy drill before you get out. Do an excellent job in school today, get excited to race this weekend. Have a great day!
Wednesday Afternoon, October 11, 2017- PM Jr. Gold at CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
3 x 150 @ 3:10- 100 drill/swim by 25's, then 50 kick with boards- descend the 50 kick 1-3; the 100 drill swim is free/NO FREE/choice by 150's
6 x 75-
odds @ 1:20- 50 2 kicks 1 pull breast drill, 25 dolphin kick on side;
evens @ 1:10- 50 swim breast/choice by 25's, last 25 kick on back- you'll have to hustle here!
1:00 rest, check HR
18 x 50 in sets of 6 as follows:
1-2, swim/kick (kick on back) freestyle @ :55
#3- all kick with boards @ :55
4-5, swim free/NO FREE by 25's @ :50
#6- all kick on back @ :50- focus on 4 UDK's off each wall
1:00 rest after 1st of round of 6, but NO REST between 2nd & 3rd round of 6.
Check HR after 1st set of 6 and after #18.
With fins:
9 x 100 @ 2:00 swim, descend 1-3's to something juicy! (1-3 are free; 4-6 are primary stroke NO FREE; 7-9 are swim choice).
With boards, until 6:00 p.m., finish up with...
4 x 1/2 pool sprints (kicking w/boards) @ :35- these are all one stroke (change kick by round), all FAST
1 x 50 @ 1:00- kick FAST for time on back, focus on the 4 UDK's off each wall
No rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!
1:00 rest
3 x 150 @ 3:10- 100 drill/swim by 25's, then 50 kick with boards- descend the 50 kick 1-3; the 100 drill swim is free/NO FREE/choice by 150's
6 x 75-
odds @ 1:20- 50 2 kicks 1 pull breast drill, 25 dolphin kick on side;
evens @ 1:10- 50 swim breast/choice by 25's, last 25 kick on back- you'll have to hustle here!
1:00 rest, check HR
18 x 50 in sets of 6 as follows:
1-2, swim/kick (kick on back) freestyle @ :55
#3- all kick with boards @ :55
4-5, swim free/NO FREE by 25's @ :50
#6- all kick on back @ :50- focus on 4 UDK's off each wall
1:00 rest after 1st of round of 6, but NO REST between 2nd & 3rd round of 6.
Check HR after 1st set of 6 and after #18.
With fins:
9 x 100 @ 2:00 swim, descend 1-3's to something juicy! (1-3 are free; 4-6 are primary stroke NO FREE; 7-9 are swim choice).
With boards, until 6:00 p.m., finish up with...
4 x 1/2 pool sprints (kicking w/boards) @ :35- these are all one stroke (change kick by round), all FAST
1 x 50 @ 1:00- kick FAST for time on back, focus on the 4 UDK's off each wall
No rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!
Tuesday, October 10, 2017
Wednesday Morning, October 11, 2017- Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is 25 skulling, 50 drill
1:00 rest
2 sets of:
2 x 50 @ 1:00- ra2 la2 free drill in 1st set ;choice drill NO FREE in 2nd set
2 x 125 @ 2:20- 75 drill/drill/swim by 25's (1st set is free; 2nd set is choice NO FREE), then last 50 is kick on back, desc 1-2; descend the 50's kick 1-2
6 x 50 kick descend 1-3/4-6 (1st round, all 6 on back; 2nd set, all 6 with boards) @ 1:00
1:00 rest after 2nd set, check HR
12 x 15 yard sprints @ :35- 4 backstroke (work on tempo for the IM), 4 breaststroke (focus on kick), 4 freestyle (work on finish)
1:00 rest, check HR
LONG SWIM-
3 times through, desc 1-3:
200 swim backstroke/breaststroke by 100's ("IM" style: tempo based stroke for the back, big kick on the breast)
100 swim/kick by 50's in primary stroke (kick is with boards), NO FREE
100 swim/kick by 50's in primary stroke FASTER (kick is with boards) , NO FREE
200 swim free, BIG negative split- target mile pace for 2nd 100
1:00 rest after 3rd time through, check HR
Until 7:15 a.m., finish up with...
4 x "out & backs" kick with boards @ :45- free kick "out" to 15 yard marker, forward somersault, then breast kick "back" to the wall
1 x 100 kick on back FAST for time @ 2:15- focus on the underwater dolphin kicks off each wall
No rest between sets, check HR after each 100 kick on back.
100 easy drill before you get out. Do an excellent job in school today, and get excited to race at the JPP Meet this weekend. Have a great day!
1:00 rest
2 sets of:
2 x 50 @ 1:00- ra2 la2 free drill in 1st set ;choice drill NO FREE in 2nd set
2 x 125 @ 2:20- 75 drill/drill/swim by 25's (1st set is free; 2nd set is choice NO FREE), then last 50 is kick on back, desc 1-2; descend the 50's kick 1-2
6 x 50 kick descend 1-3/4-6 (1st round, all 6 on back; 2nd set, all 6 with boards) @ 1:00
1:00 rest after 2nd set, check HR
12 x 15 yard sprints @ :35- 4 backstroke (work on tempo for the IM), 4 breaststroke (focus on kick), 4 freestyle (work on finish)
1:00 rest, check HR
LONG SWIM-
3 times through, desc 1-3:
200 swim backstroke/breaststroke by 100's ("IM" style: tempo based stroke for the back, big kick on the breast)
100 swim/kick by 50's in primary stroke (kick is with boards), NO FREE
100 swim/kick by 50's in primary stroke FASTER (kick is with boards) , NO FREE
200 swim free, BIG negative split- target mile pace for 2nd 100
1:00 rest after 3rd time through, check HR
Until 7:15 a.m., finish up with...
4 x "out & backs" kick with boards @ :45- free kick "out" to 15 yard marker, forward somersault, then breast kick "back" to the wall
1 x 100 kick on back FAST for time @ 2:15- focus on the underwater dolphin kicks off each wall
No rest between sets, check HR after each 100 kick on back.
100 easy drill before you get out. Do an excellent job in school today, and get excited to race at the JPP Meet this weekend. Have a great day!
Tuesday Afternoon, October 10, 2017- PM Jr. Gold @ CM/IL
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is 25 skulling, 50 drill
1:00 rest
4 x 100 @ 1:45
odds- 50 fist free drill br 3, 50 choice drill NO FREE
evens- swim/kick with boards, same stroke as 2nd 50 above
3 sets of:
2 x 50 drill/swim back @ 1:00
2 x 75 @ 1:20- 25 swim backstroke build to FAST turn, then 50 drill/swim by 25's in 4th best stroke
1:00 rest after 3rd set, check HR
IL group only: go 9 x 100 as follows after 3rd set:
1-2, swim/kick back by 50's @ 1:40 desc 1-2 (or @ 1:50)
#3- swim back big neg split @ 1:30 (or @ 1:40)
No rest between sets of 3, check HR at the end of #9
LONG SWIM- (CM group only; IL group do the 75's pull/100 @ 1:15 set)
3 times through, desc 1-3:
200 swim backstroke/breaststroke by 100's ("IM" style)
100 swim/kick by 50's in primary stroke (kick with boards), NO FREE
100 swim/kick by 50's in primary stroke FASTER (kick with boards) , NO FREE
200 swim free, BIG negative split- target mile pace for 2nd 100
1:00 rest after 3rd time through, check HR
Until 6:00 p.m. (5:30 p.m.), finish up with...
With choice toys (but with shnorkel):
4 x 75's pull descend 1-2 @ 1:15 (or 1:20)
1 x 100 @ 1:15 swim free br 3/5 by 50's- NO TOYS (or 1:20)
1:00 rest after every 3rd set.
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Have a great day!
1:00 rest
4 x 100 @ 1:45
odds- 50 fist free drill br 3, 50 choice drill NO FREE
evens- swim/kick with boards, same stroke as 2nd 50 above
3 sets of:
2 x 50 drill/swim back @ 1:00
2 x 75 @ 1:20- 25 swim backstroke build to FAST turn, then 50 drill/swim by 25's in 4th best stroke
1:00 rest after 3rd set, check HR
IL group only: go 9 x 100 as follows after 3rd set:
1-2, swim/kick back by 50's @ 1:40 desc 1-2 (or @ 1:50)
#3- swim back big neg split @ 1:30 (or @ 1:40)
No rest between sets of 3, check HR at the end of #9
LONG SWIM- (CM group only; IL group do the 75's pull/100 @ 1:15 set)
3 times through, desc 1-3:
200 swim backstroke/breaststroke by 100's ("IM" style)
100 swim/kick by 50's in primary stroke (kick with boards), NO FREE
100 swim/kick by 50's in primary stroke FASTER (kick with boards) , NO FREE
200 swim free, BIG negative split- target mile pace for 2nd 100
1:00 rest after 3rd time through, check HR
Until 6:00 p.m. (5:30 p.m.), finish up with...
With choice toys (but with shnorkel):
4 x 75's pull descend 1-2 @ 1:15 (or 1:20)
1 x 100 @ 1:15 swim free br 3/5 by 50's- NO TOYS (or 1:20)
1:00 rest after every 3rd set.
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Have a great day!
Tuesday Morning, October 10, 2017- SCY @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is 25 skulling, 50 drill
1:00 rest
6 x 100 @ 1:45
odds- 50 fist free drill br 3, 50 choice drill NO FREE
evens- swim/kick with boards, same stroke as 2nd 50 above
4 sets of:
2 x 50 drill/swim back @ 1:00
2 x 75 @ 1:20- 25 swim backstroke build to FAST turn, then 50 drill/swim by 25's in 4th best stroke
1:00 rest after 4th set, check HR
LONG SWIM-
3 times through, desc 1-3:
200 swim backstroke/breaststroke by 100's ("IM" style)
100 swim/kick by 50's in primary stroke (kick with boards), NO FREE
100 swim/kick by 50's in primary stroke FASTER (kick with boards) , NO FREE
200 swim free, BIG negative split- target mile pace for 2nd 100
1:00 rest after 3rd time through, check HR
6 sets of, with partner & kickboards:
4 x kick "out & backs" with boards @ :45- trying to go more than halfway across the pool, eventually trying to get to 15M mark before your partner; backwards ss when you reach your partner, then return to the wall. This is all FAST
1 x 50 kick FAST for time on back @ :45, focus on 4 UDK's off each wall
3rd & 6th sets are NO FREE.
Until 7:15 a.m., finish up with...
With choice toys (but with shnorkel):
4 x 75's pull descend 1-2 @ 1:15
1 x 100 @ 1:15 swim free br 3/5 by 50's- NO TOYS
1:00 rest after every 3rd set.
100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Have a great day!
1:00 rest
6 x 100 @ 1:45
odds- 50 fist free drill br 3, 50 choice drill NO FREE
evens- swim/kick with boards, same stroke as 2nd 50 above
4 sets of:
2 x 50 drill/swim back @ 1:00
2 x 75 @ 1:20- 25 swim backstroke build to FAST turn, then 50 drill/swim by 25's in 4th best stroke
1:00 rest after 4th set, check HR
LONG SWIM-
3 times through, desc 1-3:
200 swim backstroke/breaststroke by 100's ("IM" style)
100 swim/kick by 50's in primary stroke (kick with boards), NO FREE
100 swim/kick by 50's in primary stroke FASTER (kick with boards) , NO FREE
200 swim free, BIG negative split- target mile pace for 2nd 100
1:00 rest after 3rd time through, check HR
6 sets of, with partner & kickboards:
4 x kick "out & backs" with boards @ :45- trying to go more than halfway across the pool, eventually trying to get to 15M mark before your partner; backwards ss when you reach your partner, then return to the wall. This is all FAST
1 x 50 kick FAST for time on back @ :45, focus on 4 UDK's off each wall
3rd & 6th sets are NO FREE.
Until 7:15 a.m., finish up with...
With choice toys (but with shnorkel):
4 x 75's pull descend 1-2 @ 1:15
1 x 100 @ 1:15 swim free br 3/5 by 50's- NO TOYS
1:00 rest after every 3rd set.
100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Have a great day!
Sunday, October 8, 2017
Monday, October 9, 2017- Combined Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is skulling, drill, drill by 25's
1:00 rest
16 x 75 @ 1:20 in sets of 4:
1-2, 50 fist free br 3, 25 choice drill NO FREE
3-4, 50 swim, 25 kick with boards (same stroke as 25 drill above)
1-4, can be all free;
5-8 primary stroke (NO FREE)
9-12 choice, NO FREE
13-16 breaststroke
1:00 rest after #16, check HR
4 sets of:
6 x 25 kick with boards- odds are 15/10 @ :40, evens are all FAST @ :25
2 x 75 kick on back descend 1-2 @ 1:30, #2 should be FAST
1 x 200* kick with boards IM order by 50's- make interval (3:30)
*in 1st set, go 50 FAST, 150 moderate (make interval); in 2nd set, 100/100; 3rd set, 150/50; and in 4th set, all FAST for time
After 4th set...
300 easy drill (50)/skulling (25)
1:00 rest, check HR
Until 7:15 a.m., finish up with...
2 x 100 swim free br 3/5 by 50's @ (tight interval)- can be pull in even rounds with toys, but make the interval!
1 x 50 swim NO FREE @ :40
1 x 50 kick on back- 4 UDK's off each wall @ 1:00
No rest between sets, check HR at 7:15 a.m.
100 easy drill before you get out, change quickly & get excited for BREAKFAST! Do some schoolwork today and thank your parents for getting you to workout this morning. Have a great day!
1:00 rest
16 x 75 @ 1:20 in sets of 4:
1-2, 50 fist free br 3, 25 choice drill NO FREE
3-4, 50 swim, 25 kick with boards (same stroke as 25 drill above)
1-4, can be all free;
5-8 primary stroke (NO FREE)
9-12 choice, NO FREE
13-16 breaststroke
1:00 rest after #16, check HR
4 sets of:
6 x 25 kick with boards- odds are 15/10 @ :40, evens are all FAST @ :25
2 x 75 kick on back descend 1-2 @ 1:30, #2 should be FAST
1 x 200* kick with boards IM order by 50's- make interval (3:30)
*in 1st set, go 50 FAST, 150 moderate (make interval); in 2nd set, 100/100; 3rd set, 150/50; and in 4th set, all FAST for time
After 4th set...
300 easy drill (50)/skulling (25)
1:00 rest, check HR
Until 7:15 a.m., finish up with...
2 x 100 swim free br 3/5 by 50's @ (tight interval)- can be pull in even rounds with toys, but make the interval!
1 x 50 swim NO FREE @ :40
1 x 50 kick on back- 4 UDK's off each wall @ 1:00
No rest between sets, check HR at 7:15 a.m.
100 easy drill before you get out, change quickly & get excited for BREAKFAST! Do some schoolwork today and thank your parents for getting you to workout this morning. Have a great day!
Sunday, October 8, 2017- Combined Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
3 x 200- drill/kick by 50's- all breaststroke, except 2nd 200 is all kick (neg split by 100's)
1:00 rest
3 sets of:
4 x 50 drill/swim by 25's @ 1:00
1 x 200 swim (3rd 50 is kick on back) @ 3:15
4 x 25 swim FAST @ :35 (#2 is drill)
1 x 100 swim free br 3 @ 1:15, or @ 1:20, or @ 1:25
1:00 rest after 1st set only, check HR
1st set breast; 2nd set primary stroke, 3rd set choice
With fins, finish up with...
24 x 25 @ :45- the usual
If there is time, work on starts
100 easy before you go. Remember, everybody is here tomorrow morning, then BREAKFAST at Deli South. Have a great day!
1:00 rest
3 x 200- drill/kick by 50's- all breaststroke, except 2nd 200 is all kick (neg split by 100's)
1:00 rest
3 sets of:
4 x 50 drill/swim by 25's @ 1:00
1 x 200 swim (3rd 50 is kick on back) @ 3:15
4 x 25 swim FAST @ :35 (#2 is drill)
1 x 100 swim free br 3 @ 1:15, or @ 1:20, or @ 1:25
1:00 rest after 1st set only, check HR
1st set breast; 2nd set primary stroke, 3rd set choice
With fins, finish up with...
24 x 25 @ :45- the usual
If there is time, work on starts
100 easy before you go. Remember, everybody is here tomorrow morning, then BREAKFAST at Deli South. Have a great day!
Saturday, October 7, 2017
Saturday Morning, October 7, 2017- Combined Jr. Gold at CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is skulling/drill/drill/kick by 25's
1:00 rest
4 x 50 @ 1:00 freestyle- odds drill/swim, evens swim/kick by 25's
4 x 50 @ 1:00 primary stroke (NO FREE)- odds drill/swim, evens swim/kick by 25's
14 x 100 as follows:
odds- swim/kick by 50's (kick on back) @ 1:45
evens- kick with boards @ 2:00, descend 1-7, get your time for each 100!
1:00 rest, check HR
With fins:
18 x 25 in sets of 6, will change by sets of 6, but will be fly drill or swim; in every set of 6, #'s 3 & 5 will be kick FAST @ :20- others are @ :40
Take fins off...
TEST SET:
3 x 350 swim IM desc 1-3 @ 6:00 (75 swim of each stroke, last 50 kick free with boards
1:00 rest
Until 10 a.m., finish up with...
75's pull free with shnorkel (can use paddles if you'd like) @ 1:15, desc 1-2
1 x 50 swim free br 3 (swim, no equipment for this 50) @ :35
1 x 100 swim/kick by 50's in 4th best stroke, desc 1-2's
:30 rest between sets to get pulling equipment back on.
100 easy drill before you get out. Do an excellent job with your HW this weekend, and with drylands. Get excited to race next weekend. Have a great day!
1:00 rest
4 x 50 @ 1:00 freestyle- odds drill/swim, evens swim/kick by 25's
4 x 50 @ 1:00 primary stroke (NO FREE)- odds drill/swim, evens swim/kick by 25's
14 x 100 as follows:
odds- swim/kick by 50's (kick on back) @ 1:45
evens- kick with boards @ 2:00, descend 1-7, get your time for each 100!
1:00 rest, check HR
With fins:
18 x 25 in sets of 6, will change by sets of 6, but will be fly drill or swim; in every set of 6, #'s 3 & 5 will be kick FAST @ :20- others are @ :40
Take fins off...
TEST SET:
3 x 350 swim IM desc 1-3 @ 6:00 (75 swim of each stroke, last 50 kick free with boards
1:00 rest
Until 10 a.m., finish up with...
75's pull free with shnorkel (can use paddles if you'd like) @ 1:15, desc 1-2
1 x 50 swim free br 3 (swim, no equipment for this 50) @ :35
1 x 100 swim/kick by 50's in 4th best stroke, desc 1-2's
:30 rest between sets to get pulling equipment back on.
100 easy drill before you get out. Do an excellent job with your HW this weekend, and with drylands. Get excited to race next weekend. Have a great day!
Thursday, October 5, 2017
Thursday, October 5, 2017- Jr. Gold PM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick on back, drill/drill/swim- by 25's
1:00 rest
4 x 50 @ 1:00- swim free br 3/fist free drill br3- count strokes on both 25's
4 x 75 @ 1:20- 25 ra2 la2 free, 50 choice drill in 4th best stroke
8 x 50 @ :55 (or @ 1:00) alternating kick/swim (odd 50's) & swim/kick (even 50's) by 25's; kick is always FAST, always with boards
1:00 rest, check HR
From mid-pool:
2 rounds of- :20/:10 vertical dolphin kick for 1 minute (2 rounds), then kick in for FAST turn & breakout on back (2 @ :45)
After 2 rounds, go back to wall for 2 x 75 kick FAST @ 2:00- get time; then MYSTERY SET
1:00 rest after each Mystery Set, check HR
300 easy drill/breast kick on back by 25's
1:00 rest, check HR again
2 sets of (mile pace @ 1:40 in 1st set; 500 pace @ 2:00 in 3rd set):
1 x 100 swim at pace- get time, then get right into 50 drill
2 x 100 swim at pace @ 1:30/50 drill @ 1:00
3 x 100 swim at pace @ 1:30/50 drill @ 1:00
100 easy drill before you get out. Do an excellent job with your HW tonight and remember, next Monday Morning (Columbus Day) we're having workout at Ida Lee- then breakfast at Deli South! Have a great day!
1:00 rest
4 x 50 @ 1:00- swim free br 3/fist free drill br3- count strokes on both 25's
4 x 75 @ 1:20- 25 ra2 la2 free, 50 choice drill in 4th best stroke
8 x 50 @ :55 (or @ 1:00) alternating kick/swim (odd 50's) & swim/kick (even 50's) by 25's; kick is always FAST, always with boards
1:00 rest, check HR
From mid-pool:
2 rounds of- :20/:10 vertical dolphin kick for 1 minute (2 rounds), then kick in for FAST turn & breakout on back (2 @ :45)
After 2 rounds, go back to wall for 2 x 75 kick FAST @ 2:00- get time; then MYSTERY SET
1:00 rest after each Mystery Set, check HR
300 easy drill/breast kick on back by 25's
1:00 rest, check HR again
2 sets of (mile pace @ 1:40 in 1st set; 500 pace @ 2:00 in 3rd set):
1 x 100 swim at pace- get time, then get right into 50 drill
2 x 100 swim at pace @ 1:30/50 drill @ 1:00
3 x 100 swim at pace @ 1:30/50 drill @ 1:00
100 easy drill before you get out. Do an excellent job with your HW tonight and remember, next Monday Morning (Columbus Day) we're having workout at Ida Lee- then breakfast at Deli South! Have a great day!
Wednesday, October 4, 2017
Thursday Morning, October 5, 2017- SCY @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick on back, drill/drill/swim- by 25's
1:00 rest
4 x 50 @ 1:00- swim free br 3/fist free drill br3- count strokes on both 25's
2 sets of:
3 x 75 @ 1:20- 25 ra2 la2 free, 50 choice drill in 4th best stroke
1 x 125- 75 swim/drill/swim (build the swim) in 4th best stroke, 50 kick on back with FAST turn @ 2:15
After 2nd set, continue right into:
8 x 50 @ :55 alternating kick/swim (odd 50's) & swim/kick (even 50's) by 25's; kick is always FAST, always with boards
1:00 rest, check HR
From mid-pool:
2 rounds of- :20/:10 vertical dolphin kick for 1 minute (2 rounds), then kick in for FAST turn & breakout on back (2 @ :45)
After 2 rounds, go back to wall for 2 x 75 kick FAST @ 2:00- get time; then MYSTERY SET
1:00 rest after each Mystery Set, check HR
300 easy drill/breast kick on back by 25's
1:00 rest, check HR again
3 sets of (mile pace @ 1:30 in 1st set; 1000 pace @ 1:40; 500 pace @ 1:50 in 3rd set):
1 x 100 swim at pace- get time, then get right into 50 drill
2 x 100 swim at pace @ 1:30/50 drill @ 1:00
3 x 100 swim at pace @ 1:30/50 drill @ 1:00
100 easy drill before you get out. Do an excellent job in school today, remember next Monday Morning (Columbus Day) we're having workout at Ida Lee- then breakfast at Deli South! Have a great day!
1:00 rest
4 x 50 @ 1:00- swim free br 3/fist free drill br3- count strokes on both 25's
2 sets of:
3 x 75 @ 1:20- 25 ra2 la2 free, 50 choice drill in 4th best stroke
1 x 125- 75 swim/drill/swim (build the swim) in 4th best stroke, 50 kick on back with FAST turn @ 2:15
After 2nd set, continue right into:
8 x 50 @ :55 alternating kick/swim (odd 50's) & swim/kick (even 50's) by 25's; kick is always FAST, always with boards
1:00 rest, check HR
From mid-pool:
2 rounds of- :20/:10 vertical dolphin kick for 1 minute (2 rounds), then kick in for FAST turn & breakout on back (2 @ :45)
After 2 rounds, go back to wall for 2 x 75 kick FAST @ 2:00- get time; then MYSTERY SET
1:00 rest after each Mystery Set, check HR
300 easy drill/breast kick on back by 25's
1:00 rest, check HR again
3 sets of (mile pace @ 1:30 in 1st set; 1000 pace @ 1:40; 500 pace @ 1:50 in 3rd set):
1 x 100 swim at pace- get time, then get right into 50 drill
2 x 100 swim at pace @ 1:30/50 drill @ 1:00
3 x 100 swim at pace @ 1:30/50 drill @ 1:00
100 easy drill before you get out. Do an excellent job in school today, remember next Monday Morning (Columbus Day) we're having workout at Ida Lee- then breakfast at Deli South! Have a great day!
Wednesday, October 4, 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
All @ :10 rest-
3 x 150- drill/swim by 25's, except #2 is all kick on back (#1 is free, #3 is primary NO FREE)
7 x 50 drill/swim by 25's (build the swim to FAST), #3, 5 & 7 are 4th best stroke NO FREE
1 x 300- 25 skulling, 50 drill, 25 swim from a dive build to FAST- one stroke per 100, change strokes by 100 if you wish
1:00 rest, check HR
6 sets of:
4 x "out & backs" to 15 yards- kick freestyle out (forward ss), then breast kick back (odd rounds), or swim fly (forwards ss) & kick on back back to the wall (even rounds) @ :50
1 x 100 kick FAST for time on back (focus on 4 UDK's off each wall) @ 2:30
1 x 100 swim free on fastest interval you can handle (1:05, 1:10, 1:15, etc...)
- do whatever you have to to make the interval here!
1:00 rest between sets, check HR
After 6th round...
1 x 600 kick- 75 IM order by 25's (on back)- focus on 4 UDK's, then last 25 is swim choice FROM A DIVE, build to FAST
Until 6:00 p.m., if there is time: work on starts
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited to race at the JPP Meet next weekend. DON'T FORGET: Jr. Gold workout next Monday, October 9 (Columbus Day, no school) is at Ida Lee in the morning for all three groups (5:15-7:15 a.m.). After workout we're going to breakfast at Deli South in Leesburg. Have a great day!
1:00 rest
All @ :10 rest-
3 x 150- drill/swim by 25's, except #2 is all kick on back (#1 is free, #3 is primary NO FREE)
7 x 50 drill/swim by 25's (build the swim to FAST), #3, 5 & 7 are 4th best stroke NO FREE
1 x 300- 25 skulling, 50 drill, 25 swim from a dive build to FAST- one stroke per 100, change strokes by 100 if you wish
1:00 rest, check HR
6 sets of:
4 x "out & backs" to 15 yards- kick freestyle out (forward ss), then breast kick back (odd rounds), or swim fly (forwards ss) & kick on back back to the wall (even rounds) @ :50
1 x 100 kick FAST for time on back (focus on 4 UDK's off each wall) @ 2:30
1 x 100 swim free on fastest interval you can handle (1:05, 1:10, 1:15, etc...)
- do whatever you have to to make the interval here!
1:00 rest between sets, check HR
After 6th round...
1 x 600 kick- 75 IM order by 25's (on back)- focus on 4 UDK's, then last 25 is swim choice FROM A DIVE, build to FAST
Until 6:00 p.m., if there is time: work on starts
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited to race at the JPP Meet next weekend. DON'T FORGET: Jr. Gold workout next Monday, October 9 (Columbus Day, no school) is at Ida Lee in the morning for all three groups (5:15-7:15 a.m.). After workout we're going to breakfast at Deli South in Leesburg. Have a great day!
Wednesday Morning, October 4, 2017- SCY @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
All @ :10 rest-
3 x 150- drill/swim by 25's, except #2 is all kick on back (#1 is free, #3 is primary NO FREE)
7 x 50 drill/swim by 25's (build the swim to FAST), #3, 5 & 7 are 4th best stroke NO FREE
1 x 300- 25 skulling, 50 drill, 25 swim from a dive build to FAST- one stroke per 100, change strokes by 100 if you wish
1:00 rest, check HR
LONG SWIM-
4 times through:
300 IM as follows-
50 swim fly, 75 swim back, 75 swim breast, 100 IM kick with boards (by 25's)- desc the kick 1-2's
100 swim/kick (on back, focus on 4 UDK's), desc 1-2's
Check HR after 4th time through.
6 sets of:
4 x "out & backs" to 15 yards- kick freestyle out (forward ss), then breast kick back (odd rounds), or swim fly (forwards ss) & kick on back back to the wall (even rounds) @ :50
1 x 100 kick FAST for time on back (focus on 4 UDK's off each wall) @ 2:30
1 x 100 swim free on fastest interval you can handle (1:05, 1:10, 1:15, etc...)
- do whatever you have to to make the interval here!
1:00 rest between sets, check HR
After 6th round...
1 x 600 kick- 75 IM order by 25's (on back)- focus on 4 UDK's, then last 25 is swim choice FROM A DIVE, build to FAST
Until 7:15 a.m., if there is time: work on starts
100 easy drill before you get out. Do an excellent job at school today, get excited to race at the JPP Meet next weekend. Have a great day!
1:00 rest
All @ :10 rest-
3 x 150- drill/swim by 25's, except #2 is all kick on back (#1 is free, #3 is primary NO FREE)
7 x 50 drill/swim by 25's (build the swim to FAST), #3, 5 & 7 are 4th best stroke NO FREE
1 x 300- 25 skulling, 50 drill, 25 swim from a dive build to FAST- one stroke per 100, change strokes by 100 if you wish
1:00 rest, check HR
LONG SWIM-
4 times through:
300 IM as follows-
50 swim fly, 75 swim back, 75 swim breast, 100 IM kick with boards (by 25's)- desc the kick 1-2's
100 swim/kick (on back, focus on 4 UDK's), desc 1-2's
Check HR after 4th time through.
6 sets of:
4 x "out & backs" to 15 yards- kick freestyle out (forward ss), then breast kick back (odd rounds), or swim fly (forwards ss) & kick on back back to the wall (even rounds) @ :50
1 x 100 kick FAST for time on back (focus on 4 UDK's off each wall) @ 2:30
1 x 100 swim free on fastest interval you can handle (1:05, 1:10, 1:15, etc...)
- do whatever you have to to make the interval here!
1:00 rest between sets, check HR
After 6th round...
1 x 600 kick- 75 IM order by 25's (on back)- focus on 4 UDK's, then last 25 is swim choice FROM A DIVE, build to FAST
Until 7:15 a.m., if there is time: work on starts
100 easy drill before you get out. Do an excellent job at school today, get excited to race at the JPP Meet next weekend. Have a great day!
Tuesday, October 3, 2017
Tuesday, October 3, 2017- PM Jr. Gold @ CM/IL
x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
2 x 125 @ 2:15- 50 fist free drill, 75 drill/drill/kick by 25's in primary stroke
4 x 75 @ 1:20, 50 2 kicks 1 pull breast drill, 25 dolph kick on side- flip turns with the breaststroke
4 x 50 @ 1:00- 25 catchup free drill, 25 choice drill in 4th best stroke, NO FREE
7 x 100 as follows @ 1:35 or 1:45 (Lane 1 go 6 @ 1:50 if needed)
25 swim 4th best stroke (build), 50 swim free br 5, 25 kick choice on back FAST- 4 UDK's
1:00 rest, check HR
LONG SWIM- (Claude Moore only; Ida Lee Jr. Gold go to "4 sets of")
4 times through:
300 IM as follows-
50 swim fly, 75 swim back, 75 swim breast, 100 IM kick with boards (by 25's)- desc the kick 1-2's
100 swim/kick (on back, focus on 4 UDK's), desc 1-2's
Check HR after 6th time through (Claude Moore Jr. Gold, when finished with Long Swim, go to last set, "out & backs")
4 sets of:
2 x 75 swim free br 3/5/3 by 25's @ 1:00 (@ 1:05 if needed)
1 x 50 swim FAST free br 3/5 @ :35 (or @ :40, or :45)
1 x 50 drill in primary stroke @ 1:00
4 x 25 swim in primary stroke @ :40- one round of the 24 x 25's "usual"
No rest between sets.
Until 6 p.m., finish up with...
4 x "out & backs" kick with boards, forward ss at 15 yards, @ :50
1 x 50 kick choice @ 50- if on back, focus on UDK's
No rest between sets.
100 easy drill at 6:00 p.m., then check HR. Do an excellent job with your HW tonight (and with drylands), get excited for the JPP Meet. Have a great day!
1:00 rest
2 x 125 @ 2:15- 50 fist free drill, 75 drill/drill/kick by 25's in primary stroke
4 x 75 @ 1:20, 50 2 kicks 1 pull breast drill, 25 dolph kick on side- flip turns with the breaststroke
4 x 50 @ 1:00- 25 catchup free drill, 25 choice drill in 4th best stroke, NO FREE
7 x 100 as follows @ 1:35 or 1:45 (Lane 1 go 6 @ 1:50 if needed)
25 swim 4th best stroke (build), 50 swim free br 5, 25 kick choice on back FAST- 4 UDK's
1:00 rest, check HR
LONG SWIM- (Claude Moore only; Ida Lee Jr. Gold go to "4 sets of")
4 times through:
300 IM as follows-
50 swim fly, 75 swim back, 75 swim breast, 100 IM kick with boards (by 25's)- desc the kick 1-2's
100 swim/kick (on back, focus on 4 UDK's), desc 1-2's
Check HR after 6th time through (Claude Moore Jr. Gold, when finished with Long Swim, go to last set, "out & backs")
4 sets of:
2 x 75 swim free br 3/5/3 by 25's @ 1:00 (@ 1:05 if needed)
1 x 50 swim FAST free br 3/5 @ :35 (or @ :40, or :45)
1 x 50 drill in primary stroke @ 1:00
4 x 25 swim in primary stroke @ :40- one round of the 24 x 25's "usual"
No rest between sets.
Until 6 p.m., finish up with...
4 x "out & backs" kick with boards, forward ss at 15 yards, @ :50
1 x 50 kick choice @ 50- if on back, focus on UDK's
No rest between sets.
100 easy drill at 6:00 p.m., then check HR. Do an excellent job with your HW tonight (and with drylands), get excited for the JPP Meet. Have a great day!
Tuesday Morning, October 3, 2017- SCY @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
2 x 125 @ :2:15- 50 fist free drill, 75 drill/drill/kick by 25's in primary stroke
4 x 75 @ 1:20, 50 2 kicks 1 pull breast drill, 25 dolph kick on side- flip turns with the breaststroke
6 x 50 @ 1:00- 25 catchup free drill, 25 choice drill in 4th best stroke, NO FREE
7 x 100 as follows @ 1:35-
25 swim 4th best stroke (build), 50 swim free br 5, 25 kick choice on back FAST- 4 UDK's
1:00 rest, check HR
LONG SWIM-
6 times through:
300 IM as follows-
50 swim fly, 75 swim back, 75 swim breast, 100 IM kick with boards (by 25's)- desc the kick 1-2's
100 swim/kick (on back, focus on 4 UDK's), desc 1-2's
Check HR after 6th time through
4 sets of:
2 x 75 swim free br 3/5/3 by 25's @ 1:00
1 x 50 swim FAST free br 3/5 @ :35
1 x 50 drill in primary stroke @ 1:00
4 x 25 swim in primary stroke @ :40- one round of the 24 x 25's "usual"
No rest between sets.
Until 7:15 a.m., finish up with...
4 x "out & backs" kick with boards, forward ss at 15 yards, @ :45
1 x 50 kick choice @ :45- if on back, focus on UDK's
No rest between sets.
100 easy drill at 7:15 a.m., then check HR. Do an excellent job in school today, get excited for the JPP Meet. Have a great day!
1:00 rest
2 x 125 @ :2:15- 50 fist free drill, 75 drill/drill/kick by 25's in primary stroke
4 x 75 @ 1:20, 50 2 kicks 1 pull breast drill, 25 dolph kick on side- flip turns with the breaststroke
6 x 50 @ 1:00- 25 catchup free drill, 25 choice drill in 4th best stroke, NO FREE
7 x 100 as follows @ 1:35-
25 swim 4th best stroke (build), 50 swim free br 5, 25 kick choice on back FAST- 4 UDK's
1:00 rest, check HR
LONG SWIM-
6 times through:
300 IM as follows-
50 swim fly, 75 swim back, 75 swim breast, 100 IM kick with boards (by 25's)- desc the kick 1-2's
100 swim/kick (on back, focus on 4 UDK's), desc 1-2's
Check HR after 6th time through
4 sets of:
2 x 75 swim free br 3/5/3 by 25's @ 1:00
1 x 50 swim FAST free br 3/5 @ :35
1 x 50 drill in primary stroke @ 1:00
4 x 25 swim in primary stroke @ :40- one round of the 24 x 25's "usual"
No rest between sets.
Until 7:15 a.m., finish up with...
4 x "out & backs" kick with boards, forward ss at 15 yards, @ :45
1 x 50 kick choice @ :45- if on back, focus on UDK's
No rest between sets.
100 easy drill at 7:15 a.m., then check HR. Do an excellent job in school today, get excited for the JPP Meet. Have a great day!
Monday, October 2, 2017
Monday, October 2, 2017- PM Junior Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/drill/kick on back, by 25's
1:00 rest
4 x 75 @ 1:20- 50 fly drill (25 ra 25 la), 25 choice drill NO FREE or fly
4 x 50 @ 1:00- 25 fly pull with free kick, 25 dolph kick on side
4 x 100-
odds, 25 3k1p fly drill, 50 kick on back (4 UDK's), 25 swim fly build @ 1:45
evens, all kick choice with boards- except 3rd 25 is breast kick; desc these 1-3 @ 2:00
1:00 rest-check HR
3 sets of:
3 x 100* swim- 25 fly, 75 back @ 1:35 or 1:40; Lane 1 go @ 1:45- these 100's are 50 fly 50 back in 2nd set; 75/25 in 3rd set- interval does not change throughout the 3 sets.
1 x 200 swim free br 3 @ 2:25, or 2:35 or 2:45
1:00 rest after 2nd set
4 sets of:
6 x 25 fly- odds are 15 yards swim FAST 10 yards drill; evens are swim build to FAST @ :45, except #'s3 & 4 are kick FAST with boards @ :25 (Lane 1 can go @ :30 if needed
1 x 100 kick FAST on back @ 2:00- get time, focus on UDK's off each wall
4 x 25 kick FAST with boards- odd rounds @ :45, even rounds @ :10 rest
:30 rest between sets, check HR
If there is time, work on turns from midpool- fast in & out of the wall on each turn
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the JPP Meet. Have a great day!
1:00 rest
4 x 75 @ 1:20- 50 fly drill (25 ra 25 la), 25 choice drill NO FREE or fly
4 x 50 @ 1:00- 25 fly pull with free kick, 25 dolph kick on side
4 x 100-
odds, 25 3k1p fly drill, 50 kick on back (4 UDK's), 25 swim fly build @ 1:45
evens, all kick choice with boards- except 3rd 25 is breast kick; desc these 1-3 @ 2:00
1:00 rest-check HR
3 sets of:
3 x 100* swim- 25 fly, 75 back @ 1:35 or 1:40; Lane 1 go @ 1:45- these 100's are 50 fly 50 back in 2nd set; 75/25 in 3rd set- interval does not change throughout the 3 sets.
1 x 200 swim free br 3 @ 2:25, or 2:35 or 2:45
1:00 rest after 2nd set
4 sets of:
6 x 25 fly- odds are 15 yards swim FAST 10 yards drill; evens are swim build to FAST @ :45, except #'s3 & 4 are kick FAST with boards @ :25 (Lane 1 can go @ :30 if needed
1 x 100 kick FAST on back @ 2:00- get time, focus on UDK's off each wall
4 x 25 kick FAST with boards- odd rounds @ :45, even rounds @ :10 rest
:30 rest between sets, check HR
If there is time, work on turns from midpool- fast in & out of the wall on each turn
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the JPP Meet. Have a great day!
Sunday, October 1, 2017
Monday Morning, October 2, 2017- SCY @ CM/Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/drill/kick on back, by 25's
1:00 rest
4 x 75 @ 1:20- 50 fly drill (25 ra 25 la), 25 choice drill NO FREE or fly
4 x 50 @ 1:00- 25 fly pull with free kick, 25 dolph kick on side
6 x 100- odds, 25 3k1p fly drill, 50 kick on back (4 UDK's), 25 swim fly @ 1:45
evens, all kick choice with boards- except 3rd 25 is breast kick; desc these 1-3 @ 2:00
1:00 rest-check HR
3 sets of:
3 x 100 swim- 25 fly, 75 back @ 1:35 (go 50/50 in 2nd set; 75/25 in 3rd set- all @ 1:35)
1 x 200 swim free br 3 @ 2:25
1:00 rest after 2nd set
6 sets of:
6 x 25 fly- odds are 15/10; evens are swim build to FAST @ :40, except #'s3 & 4 are kick FAST with boards @ :25
1 x 100 kick FAST on back @ 2:00- get time
4 x 25 kick FAST with boards- different from round to round
:30 rest between sets, check HR
Finish up with:
1 x 700 pull free with shnorkels & paddles- odd 100's are FAST, even 100's are cruise.
If there is time, work on turns from midpool- fast in & out of the wall on each turn
100 easy drill before you get out. Do an excellent job in school today and get excited for the JPP Meet. Have a great day!
1:00 rest
4 x 75 @ 1:20- 50 fly drill (25 ra 25 la), 25 choice drill NO FREE or fly
4 x 50 @ 1:00- 25 fly pull with free kick, 25 dolph kick on side
6 x 100- odds, 25 3k1p fly drill, 50 kick on back (4 UDK's), 25 swim fly @ 1:45
evens, all kick choice with boards- except 3rd 25 is breast kick; desc these 1-3 @ 2:00
1:00 rest-check HR
3 sets of:
3 x 100 swim- 25 fly, 75 back @ 1:35 (go 50/50 in 2nd set; 75/25 in 3rd set- all @ 1:35)
1 x 200 swim free br 3 @ 2:25
1:00 rest after 2nd set
6 sets of:
6 x 25 fly- odds are 15/10; evens are swim build to FAST @ :40, except #'s3 & 4 are kick FAST with boards @ :25
1 x 100 kick FAST on back @ 2:00- get time
4 x 25 kick FAST with boards- different from round to round
:30 rest between sets, check HR
Finish up with:
1 x 700 pull free with shnorkels & paddles- odd 100's are FAST, even 100's are cruise.
If there is time, work on turns from midpool- fast in & out of the wall on each turn
100 easy drill before you get out. Do an excellent job in school today and get excited for the JPP Meet. Have a great day!
Sunday, October 1, 2017- Combined Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick on back/skulling by 25's
1:00 rest
4 x 50 @ 1:00- 25 sit & spin drill (1/2 drill, 1/2 swim), then 25 6ks drill
4 x 125 @ 2:15- 50 catchup free, 25 ra back, 25 la back, 25 swim backstroke build
4 x 75 @ 1:20- 50 swim backstroke, 25 breast kick with boards desc 1-4
1:00 rest, check HR
20 x 75 as follows:
1-2, swim backstroke @ 1:20 desc 1-2 to something juicy
#3- kick FAST with boards free/dolphin/free by 25's @ 1:20
4-5, swim backstroke @ 1:20- descend 1-2, #2 is FAST
#6- drill/breast kick on back/drill by 25's @ 1:30
7-8, swim backstroke, make the interval @ 1:05 or @ 1:15
#9 @ 1:30- 25 choice drill, 50 FAST breast kick with boards
10-11, swim 50 back, 25 breast @ 1:05 or 1:15
#12- 50 kick on back (4 UDK's), 25 FAST dolph kick with boards @ 1:15
13-14, 50 swim back, 25 swim breaststroke desc 1-2 @ 1:20, #2 is FAST
#15- IM kick with boards FAST @ 1:20
16-17, swim back/breast/free by 25's @ 1:05 or 1:15, desc 1-2 if you can
18- kick FAST IM order by 25's- 3 x 25 @ :10 rest, all @ 2:00
19-20, swim back desc 1-2 @ 1:40
1:00 rest, check HR
1 x 600 swim free with shnorkel, descend the 200's 1-3 to what you can
Check HR
Until 7:30, with fins- finish up with...
9 x 150 swim/kick descend 1-3's @ 2:40- 100 swim, 50 dolph kick with boards
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
4 x 50 @ 1:00- 25 sit & spin drill (1/2 drill, 1/2 swim), then 25 6ks drill
4 x 125 @ 2:15- 50 catchup free, 25 ra back, 25 la back, 25 swim backstroke build
4 x 75 @ 1:20- 50 swim backstroke, 25 breast kick with boards desc 1-4
1:00 rest, check HR
20 x 75 as follows:
1-2, swim backstroke @ 1:20 desc 1-2 to something juicy
#3- kick FAST with boards free/dolphin/free by 25's @ 1:20
4-5, swim backstroke @ 1:20- descend 1-2, #2 is FAST
#6- drill/breast kick on back/drill by 25's @ 1:30
7-8, swim backstroke, make the interval @ 1:05 or @ 1:15
#9 @ 1:30- 25 choice drill, 50 FAST breast kick with boards
10-11, swim 50 back, 25 breast @ 1:05 or 1:15
#12- 50 kick on back (4 UDK's), 25 FAST dolph kick with boards @ 1:15
13-14, 50 swim back, 25 swim breaststroke desc 1-2 @ 1:20, #2 is FAST
#15- IM kick with boards FAST @ 1:20
16-17, swim back/breast/free by 25's @ 1:05 or 1:15, desc 1-2 if you can
18- kick FAST IM order by 25's- 3 x 25 @ :10 rest, all @ 2:00
19-20, swim back desc 1-2 @ 1:40
1:00 rest, check HR
1 x 600 swim free with shnorkel, descend the 200's 1-3 to what you can
Check HR
Until 7:30, with fins- finish up with...
9 x 150 swim/kick descend 1-3's @ 2:40- 100 swim, 50 dolph kick with boards
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!
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