1 x 600- 300 swim freestyle, 300 reverse IM drill- go 3 x 100 reverse IM's drill
1:00 rest
2 sets of:
4 x 50 @ 1:00 swim free/fist drill by 25's
4 x 75 @ 1:25- choice free drill, last 50 choice drill in primary stroke
After 2nd set, continue right into...
16 x 50 kick @ :55 as follows:
1-4, go 3 on back (UDK past the flags), #4 is choice free/NO FREE (all kick) with boards
5-8, go 2/2
9-12, go 1/3, then :30 extra rest
then 13-16, all kick with boards free/choice (NO FREE) by 25's
1:00 rest, check HR
3 sets of:
4 x 50 swim at 200 GP in primary stroke @1:10
1 x 100 swim free br 3 @ 1:15 (or @ 1:20, or @ 1:25)
1 x 50 swim at 200 Goal Pace @ :55
1 x 50 swim faster than 200 GP
1 x 100 easy drill/choice by 25's
1:00 rest between sets, check HR between sets.
If there is time, finish up with...
25's "partner kick," with forward ss at midpool; go 4 @ :45, 4 @ :35, and 4 @ :25
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited ot race at the December meets. Have a great day!
Thursday, November 30, 2017
Thursday Morning, November 30, 2017- AM @ CM
1 x 600- 300 swim freestyle, 300 reverse IM drill- go 3 x 100 reverse IM's drill
1:00 rest
2 sets of:
4 x 50 @ 1:00 swim free/fist drill by 25's
4 x 75 @ 1:20- choice free drill, last 50 choice drill in primary stroke
After 2nd set, continue right into...
16 x 50 kick as follows:
1-4, go 3 on back @ :55 (UDK past the flags), #4 is choice free/NO FREE (all kick) with boards @ :50
5-8, go 2/2
9-12, go 1/3, then :30 rest
then 13-16, all kick with boards free/choice (NO FREE) by 25's
1:00 rest
3 x 100 swim free br 3/5/3 (75), last 25 is in primary stroke @ 1:30
3 x 100 @ 1:30- 50/50
3 x 100 swim 25 free, 75 in primary stroke- go swim (build)/drill/swim (FAST) by 25's- @ 1:40
1:00 rest, check HR
4 sets of:
4 x 50 swim at 200 GP in primary stroke @1:00
1 x 100 swim free br 3 @ 1:15
1 x 50 swim at 200 Goal Pace @ :50
1 x 50 swim faster than 200 GP
1 x 100 easy drill/choice by 25's
1:00 rest between sets, check HR between sets.
If there is time...
Partner kicks with boards- 25's @ :45/35/25
100 easy drill before you get out. Do an excellent job in school today & get excited for the December meets. Have a great day!
1:00 rest
2 sets of:
4 x 50 @ 1:00 swim free/fist drill by 25's
4 x 75 @ 1:20- choice free drill, last 50 choice drill in primary stroke
After 2nd set, continue right into...
16 x 50 kick as follows:
1-4, go 3 on back @ :55 (UDK past the flags), #4 is choice free/NO FREE (all kick) with boards @ :50
5-8, go 2/2
9-12, go 1/3, then :30 rest
then 13-16, all kick with boards free/choice (NO FREE) by 25's
1:00 rest
3 x 100 swim free br 3/5/3 (75), last 25 is in primary stroke @ 1:30
3 x 100 @ 1:30- 50/50
3 x 100 swim 25 free, 75 in primary stroke- go swim (build)/drill/swim (FAST) by 25's- @ 1:40
1:00 rest, check HR
4 sets of:
4 x 50 swim at 200 GP in primary stroke @1:00
1 x 100 swim free br 3 @ 1:15
1 x 50 swim at 200 Goal Pace @ :50
1 x 50 swim faster than 200 GP
1 x 100 easy drill/choice by 25's
1:00 rest between sets, check HR between sets.
If there is time...
Partner kicks with boards- 25's @ :45/35/25
100 easy drill before you get out. Do an excellent job in school today & get excited for the December meets. Have a great day!
Wednesday, November 29, 2017
Wednesday Afternoon, November 29, 2017- PM Jr. Gold
1 x 600- 300 swim free, 300 reverse IM- each 75 is drill/drill/swim by 25's
1:00 rest
6 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill NO FREE
5 x 100 @ 1:40- 50 swim free neg split br 3/5 by 25's, then 50 drill/swim by 25's in primary stroke, NO FREE
3 sets of 9 x 50 as follows:
1-3, swim IM order/free by 25's (fly/free, then back/free, then breast/free) @ :55
4-6, swim/kick on back by 25's @ :55 (NO FREE)
7-9, all kick desc 1-3 @ :55; 1st &3rd 50's are on back, #2 is with boards
1:00 rest, check HR after #27
With fins, finish up with...
75's swim descend 1-3's @ 1:40- odd rounds are free; even rounds are NO FREE, The 3rd 75 in each round is all out smoking FAST.
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the December meets. Have a great day!
1:00 rest
6 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill NO FREE
5 x 100 @ 1:40- 50 swim free neg split br 3/5 by 25's, then 50 drill/swim by 25's in primary stroke, NO FREE
3 sets of 9 x 50 as follows:
1-3, swim IM order/free by 25's (fly/free, then back/free, then breast/free) @ :55
4-6, swim/kick on back by 25's @ :55 (NO FREE)
7-9, all kick desc 1-3 @ :55; 1st &3rd 50's are on back, #2 is with boards
1:00 rest, check HR after #27
With fins, finish up with...
75's swim descend 1-3's @ 1:40- odd rounds are free; even rounds are NO FREE, The 3rd 75 in each round is all out smoking FAST.
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the December meets. Have a great day!
Tuesday, November 28, 2017
Wednesday Morning, November 29, 2017- IL Jr. Gold
1 x 600- 300 swim free, 300 reverse IM- each 75 is drill/drill/swim by 25's
1:00 rest
6 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill NO FREE
5 x 100 @ 1:40- 50 swim free neg split br 3/5 by 25's, then 50 drill/swim by 25's in primary stroke, NO FREE
15 x 50 as follows:
odd rounds of 3- swim IM order/free by 25's (fly/free, then back/free, then breast/free) @ :55
even rounds of 3- swim/kick on back by 25's @ :55 (NO FREE)
1:00 rest, check HR.
LONG SWIM-
8 times through:
150- swim fly/swim back (by 25's), fly 25's get faster 1-3 (focus on UDK's to 6-8 yards off wall)
100 swim free at mile pace br 3; can go to hand touch to check clock
1:00 rest after 8th round, check HR
With fins, finish up with...
75's swim descend 1-3's @ 1:40- odd rounds are free; even rounds are NO FREE, The 3rd 75 in each round is all out smoking FAST.
100 easy drill before you get out. Do an excellent job in school today, get excited for the December meets. Have a great day!
1:00 rest
6 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill NO FREE
5 x 100 @ 1:40- 50 swim free neg split br 3/5 by 25's, then 50 drill/swim by 25's in primary stroke, NO FREE
15 x 50 as follows:
odd rounds of 3- swim IM order/free by 25's (fly/free, then back/free, then breast/free) @ :55
even rounds of 3- swim/kick on back by 25's @ :55 (NO FREE)
1:00 rest, check HR.
LONG SWIM-
8 times through:
150- swim fly/swim back (by 25's), fly 25's get faster 1-3 (focus on UDK's to 6-8 yards off wall)
100 swim free at mile pace br 3; can go to hand touch to check clock
1:00 rest after 8th round, check HR
With fins, finish up with...
75's swim descend 1-3's @ 1:40- odd rounds are free; even rounds are NO FREE, The 3rd 75 in each round is all out smoking FAST.
100 easy drill before you get out. Do an excellent job in school today, get excited for the December meets. Have a great day!
Tuesday, November 28, 2017- PM Jr. Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling- by 25's
1:00 rest
With fins, 3 sets of:
3 x 25 @ :40- 1/2 ra 1/2 la fly drill
2 x 50 @ 1:00- 25 swim fly build, 25 choice fly drill- with 4 FAST UDK's off the turn
2 x 25 swim FAST fly @ :30 (:05 faster by round)
No rest between sets, check HR after 3rd set- then take off fins
2 sets of (CM- skip this set and go straight to the Long Swim):
4 x 75 @ 1:25- 25 fly pull with free kick, 50 "blow it out the back" drill
1 x 200 @ 3:45- 25 swim fly (build), 50 kick on back (UDK!), 50 swim fly build each 25, 50 kick on back (UDK!), 25 swim fly FAST
3 x 100 swim @ 1:35 (@ 1:30 in 2nd set)- 25 fly, 75 free br 3/5/3
No rest between sets, check HR after each set.
LONG SWIM (IL- skip this and go to the last set)-
8 times through:
150- swim fly/swim back (by 25's), fly 25's get faster 1-3 (focus on UDK's to 6-8 yards off wall)
100 swim free at mile pace br 3; can go to hand touch to check clock
1:00 rest after 8th round, check HR
Until 7:15 a.m., finish up with:
1 x 200- 50 drill in primary stroke, 25 skulling (go 100 after first round)
2 x 25 swim in primary stroke @ :45- #1 dps, #2 is build
4 x 50 swim at 200 Goal Pace @ 1:10 (gets :10 faster by round; 4th round @ :10 rest)
No rest between sets, check HR after 4th 50 pace in each round
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Get excited for the December meets & have a great day!
1:00 rest
With fins, 3 sets of:
3 x 25 @ :40- 1/2 ra 1/2 la fly drill
2 x 50 @ 1:00- 25 swim fly build, 25 choice fly drill- with 4 FAST UDK's off the turn
2 x 25 swim FAST fly @ :30 (:05 faster by round)
No rest between sets, check HR after 3rd set- then take off fins
2 sets of (CM- skip this set and go straight to the Long Swim):
4 x 75 @ 1:25- 25 fly pull with free kick, 50 "blow it out the back" drill
1 x 200 @ 3:45- 25 swim fly (build), 50 kick on back (UDK!), 50 swim fly build each 25, 50 kick on back (UDK!), 25 swim fly FAST
3 x 100 swim @ 1:35 (@ 1:30 in 2nd set)- 25 fly, 75 free br 3/5/3
No rest between sets, check HR after each set.
LONG SWIM (IL- skip this and go to the last set)-
8 times through:
150- swim fly/swim back (by 25's), fly 25's get faster 1-3 (focus on UDK's to 6-8 yards off wall)
100 swim free at mile pace br 3; can go to hand touch to check clock
1:00 rest after 8th round, check HR
Until 7:15 a.m., finish up with:
1 x 200- 50 drill in primary stroke, 25 skulling (go 100 after first round)
2 x 25 swim in primary stroke @ :45- #1 dps, #2 is build
4 x 50 swim at 200 Goal Pace @ 1:10 (gets :10 faster by round; 4th round @ :10 rest)
No rest between sets, check HR after 4th 50 pace in each round
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Get excited for the December meets & have a great day!
Monday, November 27, 2017
Tuesday Morning, November 28, 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
With fins, 3 sets of:
3 x 25 @ :40- 1/2 ra 1/2 la fly drill
2 x 50 @ 1:00- 25 swim fly build, 25 choice fly drill- with 4 FAST UDK's off the turn
2 x 25 swim FAST fly @ :30 (:05 faster by round)
No rest between sets, check HR after 3rd set- then take off fins
2 sets of:
4 x 75 @ 1:20- 25 fly pull with free kick, 50 "blow it out the back" drill
1 x 200 @ 3:40- 25 swim fly (build), 50 kick on back (UDK!), 50 swim fly build each 25, 50 kick on back (UDK!), 25 swim fly FAST
3 x 100 swim @ 1:30 (@ 1:25 in 2nd set)- 25 fly, 75 free br 3/5/3
No rest between sets, check HR after each set.
LONG SWIM-
8 times through:
150- swim fly/swim back (by 25's), fly 25's get faster 1-3 (focus on UDK's to 6-8 yards off wall)
100 swim free at mile pace br 3; can go to hand touch to check clock
1:00 rest after 8th round, check HR
Until 7:15 a.m., finish up with:
1 x 200- 50 drill in primary stroke, 25 skulling (go 100 after first round)
2 x 25 swim in primary stroke @ :45- #1 dps, #2 is build
4 x 50 swim at 200 Goal Pace @ 1:10 (gets :10 faster by round; 4th round @ :10 rest)
No rest between sets, check HR after 4th 50 pace in each round
100 easy drill before you get out. Do an excellent job in school today- and with drylands tonight. Get excited to race next month & have a great day!
1:00 rest
With fins, 3 sets of:
3 x 25 @ :40- 1/2 ra 1/2 la fly drill
2 x 50 @ 1:00- 25 swim fly build, 25 choice fly drill- with 4 FAST UDK's off the turn
2 x 25 swim FAST fly @ :30 (:05 faster by round)
No rest between sets, check HR after 3rd set- then take off fins
2 sets of:
4 x 75 @ 1:20- 25 fly pull with free kick, 50 "blow it out the back" drill
1 x 200 @ 3:40- 25 swim fly (build), 50 kick on back (UDK!), 50 swim fly build each 25, 50 kick on back (UDK!), 25 swim fly FAST
3 x 100 swim @ 1:30 (@ 1:25 in 2nd set)- 25 fly, 75 free br 3/5/3
No rest between sets, check HR after each set.
LONG SWIM-
8 times through:
150- swim fly/swim back (by 25's), fly 25's get faster 1-3 (focus on UDK's to 6-8 yards off wall)
100 swim free at mile pace br 3; can go to hand touch to check clock
1:00 rest after 8th round, check HR
Until 7:15 a.m., finish up with:
1 x 200- 50 drill in primary stroke, 25 skulling (go 100 after first round)
2 x 25 swim in primary stroke @ :45- #1 dps, #2 is build
4 x 50 swim at 200 Goal Pace @ 1:10 (gets :10 faster by round; 4th round @ :10 rest)
No rest between sets, check HR after 4th 50 pace in each round
100 easy drill before you get out. Do an excellent job in school today- and with drylands tonight. Get excited to race next month & have a great day!
Monday, November 27, 2017- PM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
2 x 125 @ 2:10- 50 3k & switch free drill, 75 drill/kick/drill NO FREE
4 x 50 @ :55 swim/kick by 25's; odds are free, evens are NO FREE
2 x 150 @ 2:45- 25 fly pull with free kick, 50 kick on back (neg split), 75 swim IM
3 x 100 swim IM (last 25 kick free on back) @ 1:50, desc 1-3 to what you can.
1:00 rest, check HR
9 x 50 kick @ :55, 2 on back desc 1-2, 1 with boards
4 x 75 @ 1:15- 25 kick free or fly with boards, 50 choice
BROKEN 150 kick- 3 x 50 @ :10 rest
4 x 75 @ 1:20- 25 kick choice with boards, 25 kick free on back, 25 swim breast
BROKEN 150 kick- 75IM/50choice/25Breast, with boards @ :10 rest
4 x 75 @ 1:25- 25 fly kick with boards, 50 choice kick neg split on back
BROKEN 150 kick- 25/50/75 with boards- your choice, but all the same kick, @ :10 rest
3 x 100 swim/kick by 50's in primary stroke desc 1-3 @ 1:50
BROKEN 150 kick free- 50/2 x 25/50 with boards, all @ :10 rest
1:00 rest, check HR
With shnorkels (choice toys on free), 2 sets of:
(1st set free @ :45 per 50; 2nd set backstroke @ :50 per 50)
300/200/100/200/300- desc as you go through the set
1:00 rest between sets, check HR after 2nd 300
100 easyd rill before you get out. Do an excellent job with your HW tonight and get excited for the December meets. Have a great day!
1:00 rest
2 x 125 @ 2:10- 50 3k & switch free drill, 75 drill/kick/drill NO FREE
4 x 50 @ :55 swim/kick by 25's; odds are free, evens are NO FREE
2 x 150 @ 2:45- 25 fly pull with free kick, 50 kick on back (neg split), 75 swim IM
3 x 100 swim IM (last 25 kick free on back) @ 1:50, desc 1-3 to what you can.
1:00 rest, check HR
9 x 50 kick @ :55, 2 on back desc 1-2, 1 with boards
4 x 75 @ 1:15- 25 kick free or fly with boards, 50 choice
BROKEN 150 kick- 3 x 50 @ :10 rest
4 x 75 @ 1:20- 25 kick choice with boards, 25 kick free on back, 25 swim breast
BROKEN 150 kick- 75IM/50choice/25Breast, with boards @ :10 rest
4 x 75 @ 1:25- 25 fly kick with boards, 50 choice kick neg split on back
BROKEN 150 kick- 25/50/75 with boards- your choice, but all the same kick, @ :10 rest
3 x 100 swim/kick by 50's in primary stroke desc 1-3 @ 1:50
BROKEN 150 kick free- 50/2 x 25/50 with boards, all @ :10 rest
1:00 rest, check HR
With shnorkels (choice toys on free), 2 sets of:
(1st set free @ :45 per 50; 2nd set backstroke @ :50 per 50)
300/200/100/200/300- desc as you go through the set
1:00 rest between sets, check HR after 2nd 300
100 easyd rill before you get out. Do an excellent job with your HW tonight and get excited for the December meets. Have a great day!
Monday Morning, November 27, 2017- SCY @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
4 x 125 @ 2:10- 50 3k & switch free drill, 75 drill/kick/drill NO FREE
4 x 50 @ :50 swim/kick by 25's; odds are free, evens are NO FREE
3 x 150 @ 2:45- 25 fly pull with free kick, 50 kick on back (neg split), 75 swim IM
3 x 100 swim IM (last 25 kick free on back) @ 1:45, desc 1-3 to what you can.
1:00 rest, check HR
12 x 50 kick, 2 on back @ :55 desc 1-2, 1 with boards @ :50
4 x 75 @ 1:10- 25 kick free or fly with boards, 50 choice
BROKEN 150 kick- 3 x 50 @ :10 rest
4 x 75 @ 1:15- 25 kick choice with boards, 25 kick free on back, 25 swim breast
BROKEN 150 kick- 75IM/50choice/25Breast, with boards @ :10 rest
4 x 75 @ 1:20- 25 fly kick with boards, 50 choice kick neg split on back
BROKEN 150 kick- 25/50/75 with boards- your choice, but all the same kick, @ :10 rest
3 x 100 swim/kick by 50's in primary stroke desc 1-3 @ 1:45
BROKEN 150 kick free- 50/2 x 25/50 with boards, all @ :10 rest
1:00 rest, check HR
With shnorkels, choice toys @ :40 per 50 (free) or :45 (back), 2 sets of: (1st set free, 2nd set backstroke):
300/200/100/200/300- desc as you go through the set
1:00 rest between sets, check HR after 2nd 300
If there is time-
25's partner kick
100 easy drill before you get out. Do an excellent job in school today, get excited for the December meets. Have a great day!
1:00 rest
4 x 125 @ 2:10- 50 3k & switch free drill, 75 drill/kick/drill NO FREE
4 x 50 @ :50 swim/kick by 25's; odds are free, evens are NO FREE
3 x 150 @ 2:45- 25 fly pull with free kick, 50 kick on back (neg split), 75 swim IM
3 x 100 swim IM (last 25 kick free on back) @ 1:45, desc 1-3 to what you can.
1:00 rest, check HR
12 x 50 kick, 2 on back @ :55 desc 1-2, 1 with boards @ :50
4 x 75 @ 1:10- 25 kick free or fly with boards, 50 choice
BROKEN 150 kick- 3 x 50 @ :10 rest
4 x 75 @ 1:15- 25 kick choice with boards, 25 kick free on back, 25 swim breast
BROKEN 150 kick- 75IM/50choice/25Breast, with boards @ :10 rest
4 x 75 @ 1:20- 25 fly kick with boards, 50 choice kick neg split on back
BROKEN 150 kick- 25/50/75 with boards- your choice, but all the same kick, @ :10 rest
3 x 100 swim/kick by 50's in primary stroke desc 1-3 @ 1:45
BROKEN 150 kick free- 50/2 x 25/50 with boards, all @ :10 rest
1:00 rest, check HR
With shnorkels, choice toys @ :40 per 50 (free) or :45 (back), 2 sets of: (1st set free, 2nd set backstroke):
300/200/100/200/300- desc as you go through the set
1:00 rest between sets, check HR after 2nd 300
If there is time-
25's partner kick
100 easy drill before you get out. Do an excellent job in school today, get excited for the December meets. Have a great day!
Sunday, November 26, 2017
Sunday, November 26, 2017- Combined Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
16 x 75 as follows-
1-4, 50 fist free, 25 breast kick on back @ 1:20
5-8, swim 50 free br 3, 25 2 kicks 1 pull breast drill @ 1:15
9-12, 25 breast pull with free kick, 50 kick neg split (on back/with boards by 25's) @ 1:15
13-16, swim 25 back, 25 breast, 25 free @ 1:10
1:00 rest, check HR
With fins:
15 x 150 swim @ 2:40 desc 1-3's, #3 is FAST
odd rounds free (last 3 are kick)
even rounds are NO FREE
If there is time...
Work on starts
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
16 x 75 as follows-
1-4, 50 fist free, 25 breast kick on back @ 1:20
5-8, swim 50 free br 3, 25 2 kicks 1 pull breast drill @ 1:15
9-12, 25 breast pull with free kick, 50 kick neg split (on back/with boards by 25's) @ 1:15
13-16, swim 25 back, 25 breast, 25 free @ 1:10
1:00 rest, check HR
With fins:
15 x 150 swim @ 2:40 desc 1-3's, #3 is FAST
odd rounds free (last 3 are kick)
even rounds are NO FREE
If there is time...
Work on starts
100 easy drill before you get out. Do an excellent job with your HW tonight- make sure you're ready for the week ahead at school. Have a great day!
Saturday, November 25, 2017
Saturday Morning, November 25, 2017- Combined Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is skulling/drill/drill by 25's
1:00 rest
3 sets of:
2 x 100 @ 1:45- 50 catchup free drill, 50 choice drill in primary stroke NO FREE
2 x 75 @ 1:20 (gets :05 faster by round)- 25 swim primary stroke (build), 50 kick on back/boards by 25's- focus on UDK & hustle to make the interval!
No rest between sets, check HR after 3rd set
1:00 rest
3 x 100 swim free br 3 @ 1:15 (or @ 1:25 or 1:30), except #2 is swim IM @ 1:30
1 x 50 kick FAST with boards @ 1:00
3 x 100 swim as above, except #1&3 are swim IM
1 x 50 kick FAST with boards @ 1:00
6 x 100 swim- odds are free @ above intervals, evens are swim IM @ above intervals
1 x 50 kick FAST with boards
1:00 rest, check HR
3 x 300 swim free with shnorkels desc 1-3 @ 5:00 to all out FAST
1:00 rest
TEST SET: 3 x 350 swim IM @ 5:30 desc 1-3 to all out FAST
1:00 rest
With fins, finish up with...
12 x 100 swim desc 1-3's @ 1:45 odd rounds free, even rounds NO FREE (can be kick)
100 easy drill before you get out. Do an excellent job with your HW this weekend, and with drylands today. Tomorrow night at 6 p.m. at Ida Lee. Have a great day!
1:00 rest
3 sets of:
2 x 100 @ 1:45- 50 catchup free drill, 50 choice drill in primary stroke NO FREE
2 x 75 @ 1:20 (gets :05 faster by round)- 25 swim primary stroke (build), 50 kick on back/boards by 25's- focus on UDK & hustle to make the interval!
No rest between sets, check HR after 3rd set
1:00 rest
3 x 100 swim free br 3 @ 1:15 (or @ 1:25 or 1:30), except #2 is swim IM @ 1:30
1 x 50 kick FAST with boards @ 1:00
3 x 100 swim as above, except #1&3 are swim IM
1 x 50 kick FAST with boards @ 1:00
6 x 100 swim- odds are free @ above intervals, evens are swim IM @ above intervals
1 x 50 kick FAST with boards
1:00 rest, check HR
3 x 300 swim free with shnorkels desc 1-3 @ 5:00 to all out FAST
1:00 rest
TEST SET: 3 x 350 swim IM @ 5:30 desc 1-3 to all out FAST
1:00 rest
With fins, finish up with...
12 x 100 swim desc 1-3's @ 1:45 odd rounds free, even rounds NO FREE (can be kick)
100 easy drill before you get out. Do an excellent job with your HW this weekend, and with drylands today. Tomorrow night at 6 p.m. at Ida Lee. Have a great day!
Friday, November 24, 2017
Friday, November 24, 2017- Combined Jr. Gold @ CM
1 x 600- 300 swim free, 200 reverse IM drill, 100 kick on back (UDK's!)
1:00 rest
4 x 50 drill/swim by 25's @ 1:00
6 x 50 drill/kick by 25's @ 1:00
8 x 50 swim/kick by 25's- 4 @ :55, 4 @ :50
1:00 rest
4 sets of:
4 x 75 @ 1:15- 50 kick on back, 25 kick FAST with boards @ 1:15
3 x 50 swim/kick by 25's @ :50 (odd rounds) or @ 1:00 (even rounds) desc 1-3 to something juicy!
1 x 200 BROKEN kick with boards as follows:
1st set- 4 x 50 kick @ :10 rest
2nd set- 2 x 25/2 x 50/2 x 25, all @ :10 rest
3rd set- 50/4 x 25/50, all @ :10 rest
4th set- 75/50/75- all @ :15 rest
1:00 rest between sets, check HR
Until 5:30 p.m., finish up with...
2 x 150 swim free br 3 @ 2:15
1 x 150 swim free br 3 @ 1:55 (then #6 @ 1:50; #9 @ 1:45; #12 @ 1:40, etc...)
100 easy drill before you get out. Do some reading today, offer to help your parents around the house, as well. Regular schedule tomorrow (including drylands), have a great day!
1:00 rest
4 x 50 drill/swim by 25's @ 1:00
6 x 50 drill/kick by 25's @ 1:00
8 x 50 swim/kick by 25's- 4 @ :55, 4 @ :50
1:00 rest
4 sets of:
4 x 75 @ 1:15- 50 kick on back, 25 kick FAST with boards @ 1:15
3 x 50 swim/kick by 25's @ :50 (odd rounds) or @ 1:00 (even rounds) desc 1-3 to something juicy!
1 x 200 BROKEN kick with boards as follows:
1st set- 4 x 50 kick @ :10 rest
2nd set- 2 x 25/2 x 50/2 x 25, all @ :10 rest
3rd set- 50/4 x 25/50, all @ :10 rest
4th set- 75/50/75- all @ :15 rest
1:00 rest between sets, check HR
Until 5:30 p.m., finish up with...
2 x 150 swim free br 3 @ 2:15
1 x 150 swim free br 3 @ 1:55 (then #6 @ 1:50; #9 @ 1:45; #12 @ 1:40, etc...)
100 easy drill before you get out. Do some reading today, offer to help your parents around the house, as well. Regular schedule tomorrow (including drylands), have a great day!
Thursday, November 23, 2017
Thursday Morning, November 23, 2017- AM @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest
4 x 100 @ 1:45- drill/swim/drill by 25's, last 25 is kick (UDK past flags) build to FAST; go 1-2 free, 3-4 NO FREE
4 x 125 @ 2:20- 50 catchup free drill, 50 drill/swim (build) in primary stroke NO FREE, last 25 is kick FAST free with forward ss at midpool
6 x 1/2 pool sprint kicks with boards @ :35- go 2 at a time, odds free & evens NO FREE
1:00 rest, check HR
4 sets of:
3 x 100 kick @ 1:35- 50 with boards, 50 on back (4 UDK's!)- except #2 is with boards @ 1:25
1 x BROKEN 100 kick with boards, 4 x 25 @ :10 rest- get times for each 100
After 4th set...
1 x 200 choice drill/breast kick on back by 25's
1 x BROKEN 200 kick with boards- 4 x 50 @ :15 rest
1:00 rest between sets, check HR
3 sets of:
6 x 100 swim at freestyle pace (by round) @ 1:30/1:40/1:50
1 x 300 swim free with shnorkels, desc 1-3 to something juicy!
1:00 rest between sets, check HR
100 easy drill before you get out. Enjoy the time with your families today- we all have a lot to be thankful for. Have a great day, see you Friday at 3:30 p.m.
1:00 rest
4 x 100 @ 1:45- drill/swim/drill by 25's, last 25 is kick (UDK past flags) build to FAST; go 1-2 free, 3-4 NO FREE
4 x 125 @ 2:20- 50 catchup free drill, 50 drill/swim (build) in primary stroke NO FREE, last 25 is kick FAST free with forward ss at midpool
6 x 1/2 pool sprint kicks with boards @ :35- go 2 at a time, odds free & evens NO FREE
1:00 rest, check HR
4 sets of:
3 x 100 kick @ 1:35- 50 with boards, 50 on back (4 UDK's!)- except #2 is with boards @ 1:25
1 x BROKEN 100 kick with boards, 4 x 25 @ :10 rest- get times for each 100
After 4th set...
1 x 200 choice drill/breast kick on back by 25's
1 x BROKEN 200 kick with boards- 4 x 50 @ :15 rest
1:00 rest between sets, check HR
3 sets of:
6 x 100 swim at freestyle pace (by round) @ 1:30/1:40/1:50
1 x 300 swim free with shnorkels, desc 1-3 to something juicy!
1:00 rest between sets, check HR
100 easy drill before you get out. Enjoy the time with your families today- we all have a lot to be thankful for. Have a great day, see you Friday at 3:30 p.m.
Tuesday, November 21, 2017
Wednesday Morning, November 22, 2017- AM Jr. Gold @ Ida Lee
1 x 600- 300 swim free, 300 reverse IM- each 75 is choice skulling/drill/drill by 25's
1:00 rest
2 sets of:
4 x 50 @ 1:00- 6ks back drill
4 x 25 sit & spin back drill @ :35
4 x 75 @ 1:25- 50 2 kicks 1 pull breast drill (with flip turns), last 25 is breast kick on back
4 x 25 @ :35- breast pull with free kick
No rest between sets; after 2nd set, continue right into...
9 x 50 swim back/breast by 25's, IM style- high tempo on back (easy on the kick, BIG kick on the breaststroke); go 3 @ :50, 3 @ :45, 3 @ :40 (or 3 each @ :55, :50 & :45). TAKE :30 REST AFTER #6, then crank out the last 3 x 50!
1:00 rest, check HR
LONG SWIM-
3 times through:
100 swim IM
150- 75 swim back, 75 swim breast (IM style)
200 swim/kick by 50's in primary stroke, 2nd 100 faster than 1st; NO FREE here
200 swim free- 100 cruise, 100 @ mile pace
Check HR after 3rd round
1:00 rest
Until 7:15 a.m.,
3 x 50 drill/swim by 25's in primary stroke @ 1:00
3 x 50 swim FAST for time, FROM A DIVE @ 2:00 in primary stroke- be FAST here!
100 easy drill before you get out. Do an excellent job with your HW over the break, and check the website for the schedule. Have a great day!
1:00 rest
2 sets of:
4 x 50 @ 1:00- 6ks back drill
4 x 25 sit & spin back drill @ :35
4 x 75 @ 1:25- 50 2 kicks 1 pull breast drill (with flip turns), last 25 is breast kick on back
4 x 25 @ :35- breast pull with free kick
No rest between sets; after 2nd set, continue right into...
9 x 50 swim back/breast by 25's, IM style- high tempo on back (easy on the kick, BIG kick on the breaststroke); go 3 @ :50, 3 @ :45, 3 @ :40 (or 3 each @ :55, :50 & :45). TAKE :30 REST AFTER #6, then crank out the last 3 x 50!
1:00 rest, check HR
LONG SWIM-
3 times through:
100 swim IM
150- 75 swim back, 75 swim breast (IM style)
200 swim/kick by 50's in primary stroke, 2nd 100 faster than 1st; NO FREE here
200 swim free- 100 cruise, 100 @ mile pace
Check HR after 3rd round
1:00 rest
Until 7:15 a.m.,
3 x 50 drill/swim by 25's in primary stroke @ 1:00
3 x 50 swim FAST for time, FROM A DIVE @ 2:00 in primary stroke- be FAST here!
100 easy drill before you get out. Do an excellent job with your HW over the break, and check the website for the schedule. Have a great day!
Tuesday, November 21, 2017- PM Jr. Gold
1 x 600- 300 swim free, 300 reverse IM- each 75 is choice skulling/drill/drill by 25's
1:00 rest
6 x 150 @ :10 rest-
odds- drill/swim by 25's
evens- swim/kick by 25's, desc the 150's 1-3
1* x 300 50 kick, 25 swim (from a dive) build to FAST- same stroke as 150's above
*Ida Lee group go 2 x 300 @ :20 rest1:00 rest
LONG SWIM-
3 times through:
100 swim IM
150- 75 swim back, 75 swim breast (IM style)
200 swim/kick by 50's in primary stroke, 2nd 100 faster than 1st
200 swim free- 100 cruise, 100 @ mile pace
Check HR after 5th round
1:00 rest
Until 6:00 p.m.,
1 x 75 kick all out FAST for time- get time, then right into...
1 x 50 easy choice @ 1:15
For Ida Lee group: 1 x 50 swim/kick FAST in primary stroke (NO FREE)
:30 rest between sets
100 easy drill before you get out. Do an excellent job with your HW over the break, and check the website for the schedule (Thursday 5:15 a.m. and Friday at 3:30 p.m.). Have a great day!
1:00 rest
6 x 150 @ :10 rest-
odds- drill/swim by 25's
evens- swim/kick by 25's, desc the 150's 1-3
1* x 300 50 kick, 25 swim (from a dive) build to FAST- same stroke as 150's above
*Ida Lee group go 2 x 300 @ :20 rest1:00 rest
LONG SWIM-
3 times through:
100 swim IM
150- 75 swim back, 75 swim breast (IM style)
200 swim/kick by 50's in primary stroke, 2nd 100 faster than 1st
200 swim free- 100 cruise, 100 @ mile pace
Check HR after 5th round
1:00 rest
Until 6:00 p.m.,
1 x 75 kick all out FAST for time- get time, then right into...
1 x 50 easy choice @ 1:15
For Ida Lee group: 1 x 50 swim/kick FAST in primary stroke (NO FREE)
:30 rest between sets
100 easy drill before you get out. Do an excellent job with your HW over the break, and check the website for the schedule (Thursday 5:15 a.m. and Friday at 3:30 p.m.). Have a great day!
Tuesday, November 21, 2017- AM Jr. Gold @ CM
1 x 600- 300 swim free, 300 reverse IM- each 75 is choice skulling/drill/drill by 25's
1:00 rest
6 x 150 @ :10 rest-
odds- drill/swim by 25's
evens- swim/kick by 25's, desc the 150's 1-3
1 x 300 50 kick, 25 swim build to FAST- same stroke as 150's above
1:00 rest
LONG SWIM-
5 times through:
100 swim IM
150- 75 swim back, 75 swim breast (IM style
200 swim/kick by 50's in primary stroke, 2nd 100 faster than 1st
Check HR after 5th round
1:00 rest
Until 7:15 a.m.,
2 x 75 swim free br 3/5/3 @ 1:05
:10 rest
75 kick FAST for time @ 1:10 with boards
:30 rest between sets, check HR
100 easy drill before you get out. Do an excellent job in school today- remember, regular workout on Thursday Morning. Have a great day!
1:00 rest
6 x 150 @ :10 rest-
odds- drill/swim by 25's
evens- swim/kick by 25's, desc the 150's 1-3
1 x 300 50 kick, 25 swim build to FAST- same stroke as 150's above
1:00 rest
LONG SWIM-
5 times through:
100 swim IM
150- 75 swim back, 75 swim breast (IM style
200 swim/kick by 50's in primary stroke, 2nd 100 faster than 1st
Check HR after 5th round
1:00 rest
Until 7:15 a.m.,
2 x 75 swim free br 3/5/3 @ 1:05
:10 rest
75 kick FAST for time @ 1:10 with boards
:30 rest between sets, check HR
100 easy drill before you get out. Do an excellent job in school today- remember, regular workout on Thursday Morning. Have a great day!
Monday, November 20, 2017
Monday, November 20, 2017- PM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling, by 25's
1:00 rest
Congratulations on a great weekend!
All @ 2:00 rest:
30 minute swim;
20 minute pull with shnorkel & choice toys- no more than 200 yards at a time with paddles;
10 minute kick- 100 on back (4 UDK's), 50 with boards;
Check HR
Talk about the meet- what was your favorite swim? Least favorite swim? Why?
Until 6:00 p.m., finish up with:
6 x 25 RACE kick with boards @ :40*
Pair up with a partner (or go 3 at a time), half kick free, forward ss at midpool, then half kick breast
*Middle 2 x 25 are straight kick RACE your partner(s) @ :25
After #6...
1 x 100 swim free @ 1:15 br 3- hustle here to make the interval!
:30 rest between sets to get your boards & pair up with your partner.
100 easy drill before you get out. Do an excellent job with your HW tonight. Have a great day!
1:00 rest
Congratulations on a great weekend!
All @ 2:00 rest:
30 minute swim;
20 minute pull with shnorkel & choice toys- no more than 200 yards at a time with paddles;
10 minute kick- 100 on back (4 UDK's), 50 with boards;
Check HR
Talk about the meet- what was your favorite swim? Least favorite swim? Why?
Until 6:00 p.m., finish up with:
6 x 25 RACE kick with boards @ :40*
Pair up with a partner (or go 3 at a time), half kick free, forward ss at midpool, then half kick breast
*Middle 2 x 25 are straight kick RACE your partner(s) @ :25
After #6...
1 x 100 swim free @ 1:15 br 3- hustle here to make the interval!
:30 rest between sets to get your boards & pair up with your partner.
100 easy drill before you get out. Do an excellent job with your HW tonight. Have a great day!
Sunday, November 19, 2017
Monday, November 20, 2017- AM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling, by 25's
1:00 rest
Congratulations on a great weekend!
Elena- 2:24 IM
Natalie- 2:27 Breast (4:50 IM)
Sarah- 20:10 Mile
Kennedy- 26 Free
JP- 2:30 Breast
Noah- 59.9 Fly
Kyle- 2:26 Breast
PV- 1:03 Fly
Tinn- 56 Free
All @ 1:00 rest:
30 minute swim;
20 minute pull with shnorkel & choice toys;
10 minute kick- 100 on back (4 UDK's), 50 with boards;
Check HR
Talk about the meet- what was your favorite swim? Least favorite swim? Why?
100 easy drill before you get out. Do an excellent job in school today & get your HR before you get out. Have a great day!
1:00 rest
Congratulations on a great weekend!
Elena- 2:24 IM
Natalie- 2:27 Breast (4:50 IM)
Sarah- 20:10 Mile
Kennedy- 26 Free
JP- 2:30 Breast
Noah- 59.9 Fly
Kyle- 2:26 Breast
PV- 1:03 Fly
Tinn- 56 Free
All @ 1:00 rest:
30 minute swim;
20 minute pull with shnorkel & choice toys;
10 minute kick- 100 on back (4 UDK's), 50 with boards;
Check HR
Talk about the meet- what was your favorite swim? Least favorite swim? Why?
100 easy drill before you get out. Do an excellent job in school today & get your HR before you get out. Have a great day!
Thursday, November 16, 2017
Thursday, November 16, 2017- PM Jr. Gold (CM & IL) @ CM
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
2 sets of:
3 x 50 @ 1:00- cup free, choice drill in primary stroke by 25's
6 (side by side) x 25 kick @ :45, forward ss at midpool (except backwards for middle 2)
4 x 75 @ swim free/primary (build) free @ 1:15 (get's :05 faster by round
No rest between sets, check HR after 3rd set.
9 x 200 as follows:
1- swim neg split @ 2:50 (or 3:00 or 3:10), br 3- except br 5 on 3rd 50 with overkick
2- swim 100 IM, 3rd 50 kick choice with boards, last 50 swim free br 3 @ 3:10 (or @ 3:20 or 3:30)
3- go 4 x 50 in primary stroke @ 1:10 desc 1-4 to 200 GP (1st set), then 1-3/4; 1-2/3&4
With fins,
24 x 25 @ :45- the usual in sets of 4
If we can get a block- work on starts.
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
2 sets of:
3 x 50 @ 1:00- cup free, choice drill in primary stroke by 25's
6 (side by side) x 25 kick @ :45, forward ss at midpool (except backwards for middle 2)
4 x 75 @ swim free/primary (build) free @ 1:15 (get's :05 faster by round
No rest between sets, check HR after 3rd set.
9 x 200 as follows:
1- swim neg split @ 2:50 (or 3:00 or 3:10), br 3- except br 5 on 3rd 50 with overkick
2- swim 100 IM, 3rd 50 kick choice with boards, last 50 swim free br 3 @ 3:10 (or @ 3:20 or 3:30)
3- go 4 x 50 in primary stroke @ 1:10 desc 1-4 to 200 GP (1st set), then 1-3/4; 1-2/3&4
With fins,
24 x 25 @ :45- the usual in sets of 4
If we can get a block- work on starts.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
Thursday Morning, November 16, 2017- Jr. Gold @ CM
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
3 sets of:
3 x 50 @ 1:00- cup free, choice drill in primary stroke by 25's
6 (side by side) x 25 kick @ :45, forward ss at midpool (except backwards for middle 2)
4 x 75 @ swim free/primary (build) free @ 1:15 (get's :05 faster by round
No rest between sets, check HR after 3rd set.
12 x 200 as follows:
1- swim neg split @ 2:45, br 3- except br 5 on 3rd 50 with overkick
2- swim 100 IM, 3rd 50 kick choice with boards, last 50 swim free br 3
3- go 4 x 50 in primary stroke @ 1:10 desc 1-4 to 200 GP (1st set), then 1-3/4; 1-2/3&4; then all 4 at 200 GP in 4th set @ 1:10
1 x 600 swim free with shnorkel & choice equipment, desc 200's to what you can (hand touch at 400 to get time for last 200)
With fins,
24 x 25 @ :45- the usual in sets of 4
If we can get a block- work on starts.
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
3 sets of:
3 x 50 @ 1:00- cup free, choice drill in primary stroke by 25's
6 (side by side) x 25 kick @ :45, forward ss at midpool (except backwards for middle 2)
4 x 75 @ swim free/primary (build) free @ 1:15 (get's :05 faster by round
No rest between sets, check HR after 3rd set.
12 x 200 as follows:
1- swim neg split @ 2:45, br 3- except br 5 on 3rd 50 with overkick
2- swim 100 IM, 3rd 50 kick choice with boards, last 50 swim free br 3
3- go 4 x 50 in primary stroke @ 1:10 desc 1-4 to 200 GP (1st set), then 1-3/4; 1-2/3&4; then all 4 at 200 GP in 4th set @ 1:10
1 x 600 swim free with shnorkel & choice equipment, desc 200's to what you can (hand touch at 400 to get time for last 200)
With fins,
24 x 25 @ :45- the usual in sets of 4
If we can get a block- work on starts.
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, November 15, 2017
Wednesday, November 15, 2017- PM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/swim/kick by 25's
1:00 rest
2 x 125 @ 2:10- 50 6k-switch free drill, 75 drill/swim/drill by 25's in primary stroke NO FREE
3 x 100 @ 1:45- go drill/kick on back by 25's- build the kick to FAST (all primary stroke NO FREE)
4 x 75 @ 1:20- 25 kick FAST on back- UDK past the flags, 25 choice drill 4th best stroke NO FREE
5 x 50 @ :50- swim/kick by 25's in 4th best stroke, except #3 & 5 are all kick- focus on 4 UDK's
:30 rest, check HR, then...
12 x 100 as follows:
odds- swim free br 3/5 by 50's @ 1:20 (or 1:30) neg split
evens- swim/kick by 50's in primary stroke NO FREE @ 1:45 (or 2:00), desc 1-3 to something juicy!
1:00 rest, check HR
With fins, until 6:00 p.m., finish up with (repeating sets of):
3 x 100 swim descend 1-3 to all out smoking FAST @ 1:45
4 x 25 @ :40- "the usual"
3 x 50 swim desc 1-3 to all out FAST @ 1:00- get time on #3, then...
1 x 50 LUNGBUSTER/swim FAST by 25's- how close can you come to your time on #3 (50) above?
:30 rest between sets, check HR
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
2 x 125 @ 2:10- 50 6k-switch free drill, 75 drill/swim/drill by 25's in primary stroke NO FREE
3 x 100 @ 1:45- go drill/kick on back by 25's- build the kick to FAST (all primary stroke NO FREE)
4 x 75 @ 1:20- 25 kick FAST on back- UDK past the flags, 25 choice drill 4th best stroke NO FREE
5 x 50 @ :50- swim/kick by 25's in 4th best stroke, except #3 & 5 are all kick- focus on 4 UDK's
:30 rest, check HR, then...
12 x 100 as follows:
odds- swim free br 3/5 by 50's @ 1:20 (or 1:30) neg split
evens- swim/kick by 50's in primary stroke NO FREE @ 1:45 (or 2:00), desc 1-3 to something juicy!
1:00 rest, check HR
With fins, until 6:00 p.m., finish up with (repeating sets of):
3 x 100 swim descend 1-3 to all out smoking FAST @ 1:45
4 x 25 @ :40- "the usual"
3 x 50 swim desc 1-3 to all out FAST @ 1:00- get time on #3, then...
1 x 50 LUNGBUSTER/swim FAST by 25's- how close can you come to your time on #3 (50) above?
:30 rest between sets, check HR
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!
Tuesday, November 14, 2017
Wednesday Morning, November 15, 2017- Jr. Gold @ IL
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/swim/kick by 25's
1:00 rest
2 x 125 @ 2:10- 50 6k-switch free drill, 75 drill/swim/drill by 25's in primary stroke NO FREE
3 x 100 @ 1:45- go drill/kick on back by 25's- build the kick to FAST (all primary stroke NO FREE)
4 x 75 @ 1:20- 25 kick FAST on back- UDK past the flags, 25 choice drill 4th best stroke NO FREE
5 x 50 @ :50- swim/kick by 25's in 4th best stroke, except #3 & 5 are all kick- focus on 4 UDK's
:30 rest, check HR, then...
6 x 100 as follows:
odds- swim free br 3/5 by 50's @ 1:20 or 1:30 (neg split)
evens- swim/kick by 50's in primary stroke @ 1:45, desc 1-3 to something juicy!
1:00 rest, check HR
LONG SWIM-
5 times through:
200- 50 fly kick with boards, 100 swim back/breast by 50's, 50 kick free on back (4 UDK's)
150 swim free br 3/5 by 75's- BIG negative split here!
50 swim/kick by 25's in 4th best stroke
Check HR after 5th time through
With fins, until 7:15 a.m., finish up with (repeating sets of):
3 x 150 swim descend 1-3 to all out smoking FAST @ 2:40
4 x 25 @ :40- "the usual"
3 x 50 swim desc 1-3 to all out FAST @ 1:00- get time on #3, then...
1 x 50 LUNGBUSTER/swim FAST by 25's- how close can you come to your time on #3 (50) above?
:30 rest between sets, check HR
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
2 x 125 @ 2:10- 50 6k-switch free drill, 75 drill/swim/drill by 25's in primary stroke NO FREE
3 x 100 @ 1:45- go drill/kick on back by 25's- build the kick to FAST (all primary stroke NO FREE)
4 x 75 @ 1:20- 25 kick FAST on back- UDK past the flags, 25 choice drill 4th best stroke NO FREE
5 x 50 @ :50- swim/kick by 25's in 4th best stroke, except #3 & 5 are all kick- focus on 4 UDK's
:30 rest, check HR, then...
6 x 100 as follows:
odds- swim free br 3/5 by 50's @ 1:20 or 1:30 (neg split)
evens- swim/kick by 50's in primary stroke @ 1:45, desc 1-3 to something juicy!
1:00 rest, check HR
LONG SWIM-
5 times through:
200- 50 fly kick with boards, 100 swim back/breast by 50's, 50 kick free on back (4 UDK's)
150 swim free br 3/5 by 75's- BIG negative split here!
50 swim/kick by 25's in 4th best stroke
Check HR after 5th time through
With fins, until 7:15 a.m., finish up with (repeating sets of):
3 x 150 swim descend 1-3 to all out smoking FAST @ 2:40
4 x 25 @ :40- "the usual"
3 x 50 swim desc 1-3 to all out FAST @ 1:00- get time on #3, then...
1 x 50 LUNGBUSTER/swim FAST by 25's- how close can you come to your time on #3 (50) above?
:30 rest between sets, check HR
100 easy drill before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
Tuesday, November 14, 2017- PM Jr. Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
2 sets of (CM, go one time through):
3 x 50 @ 1:00- swim free/fist free drill by 25's, br 3 for both 25's & count strokes
1 x 200 @ 3:30- 25 swim free br 3, build to FAST turn, then 25 choice drill in primary stroke
3 x 100 50 swim, 50 kick @ 1:40- in primary stroke NO FREE, desc 1-3
1 x 300 swim free br 3/5 by 50's- get time & desc 1-2
1:00 rest between sets, check HR
LONG SWIM- (Ida Lee, skip this & go to 4 x 50)
4 times through:
200- 50 fly kick with boards, 100 swim back/breast by 50's, 50 kick free on back (4 UDK's)
150 swim free br 3/5 by 75's- BIG negative split here!
50 swim/kick by 25's in 4th best stroke
Check HR after 5th time through
4 x 50 drill/swim (odds) or swim(build)/kick (evens) in primary stroke @ 1:00
1:00 rest, check HR then...
2 sets of:
4 x 50 swim at 200 GP @ 1:10
3 x 75 swim free/Primary/free by 25's @ 1:10
4 x 50 swim at 200 GP @ 1:00
3 x 75 drill/swim/drill primary @ 1:20
4 x 50 swim 200 GP @ :50
1 x 150 drill primary/skulling by 25's
4 x 50 swim at 200 GP @ :10 rest
200 easy choice/breast kick on back by 50's
1:00 rest, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Please remind your parents about COFFEE tonight while you're at drylands. Have a great day!
1:00 rest
2 sets of (CM, go one time through):
3 x 50 @ 1:00- swim free/fist free drill by 25's, br 3 for both 25's & count strokes
1 x 200 @ 3:30- 25 swim free br 3, build to FAST turn, then 25 choice drill in primary stroke
3 x 100 50 swim, 50 kick @ 1:40- in primary stroke NO FREE, desc 1-3
1 x 300 swim free br 3/5 by 50's- get time & desc 1-2
1:00 rest between sets, check HR
LONG SWIM- (Ida Lee, skip this & go to 4 x 50)
4 times through:
200- 50 fly kick with boards, 100 swim back/breast by 50's, 50 kick free on back (4 UDK's)
150 swim free br 3/5 by 75's- BIG negative split here!
50 swim/kick by 25's in 4th best stroke
Check HR after 5th time through
4 x 50 drill/swim (odds) or swim(build)/kick (evens) in primary stroke @ 1:00
1:00 rest, check HR then...
2 sets of:
4 x 50 swim at 200 GP @ 1:10
3 x 75 swim free/Primary/free by 25's @ 1:10
4 x 50 swim at 200 GP @ 1:00
3 x 75 drill/swim/drill primary @ 1:20
4 x 50 swim 200 GP @ :50
1 x 150 drill primary/skulling by 25's
4 x 50 swim at 200 GP @ :10 rest
200 easy choice/breast kick on back by 50's
1:00 rest, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Please remind your parents about COFFEE tonight while you're at drylands. Have a great day!
Monday, November 13, 2017
Tuesday Morning, November 14, 2017- AM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
2 sets of:
3 x 50 @ 1:00- swim free/fist free drill by 25's, br 3 for both 25's & count strokes
1 x 200 @ 3:30- 25 swim free br 3, build to FAST turn, then 25 choice drill in primary stroke
3 x 100 50 swim, 50 kick @ 1:40- in primary stroke NO FREE, desc 1-3
1 x 300 swim free br 3/5 by 50's- get time & desc 1-2
1:00 rest between sets, check HR
LONG SWIM-
5 times through:
200- 50 fly kick with boards, 100 swim back/breast by 50's, 50 kick free on back (4 UDK's)
150 swim free br 3/5 by 75's- BIG negative split here!
50 swim/kick by 25's in 4th best stroke
Check HR after 5th time through
8 x 50 drill/swim (odds) or swim(build)/kick (evens) in primary stroke @ 1:00
1:00 rest, check HR then...
2 sets of:
4 x 50 swim at 200 GP @ 1:10
3 x 75 swim free/Primary/free by 25's @ 1:10
4 x 50 swim at 200 GP @ 1:00
3 x 75 drill/swim/drill primary @ 1:20
4 x 50 swim 200 GP @ :50
1 x 150 drill primary/skulling by 25's
4 x 50 swim at 200 GP @ :10 rest
200 easy choice/breast kick on back by 50's
1:00 rest, check HR
4 x 50 easy drill/swim choice by 25's @ 1:00 before you get out. Do an excellent job in school today, and with drylands tonight. Be sure to remind your parents about COFFEE tonight while you're at drylands. Have a great day!
1:00 rest
2 sets of:
3 x 50 @ 1:00- swim free/fist free drill by 25's, br 3 for both 25's & count strokes
1 x 200 @ 3:30- 25 swim free br 3, build to FAST turn, then 25 choice drill in primary stroke
3 x 100 50 swim, 50 kick @ 1:40- in primary stroke NO FREE, desc 1-3
1 x 300 swim free br 3/5 by 50's- get time & desc 1-2
1:00 rest between sets, check HR
LONG SWIM-
5 times through:
200- 50 fly kick with boards, 100 swim back/breast by 50's, 50 kick free on back (4 UDK's)
150 swim free br 3/5 by 75's- BIG negative split here!
50 swim/kick by 25's in 4th best stroke
Check HR after 5th time through
8 x 50 drill/swim (odds) or swim(build)/kick (evens) in primary stroke @ 1:00
1:00 rest, check HR then...
2 sets of:
4 x 50 swim at 200 GP @ 1:10
3 x 75 swim free/Primary/free by 25's @ 1:10
4 x 50 swim at 200 GP @ 1:00
3 x 75 drill/swim/drill primary @ 1:20
4 x 50 swim 200 GP @ :50
1 x 150 drill primary/skulling by 25's
4 x 50 swim at 200 GP @ :10 rest
200 easy choice/breast kick on back by 50's
1:00 rest, check HR
4 x 50 easy drill/swim choice by 25's @ 1:00 before you get out. Do an excellent job in school today, and with drylands tonight. Be sure to remind your parents about COFFEE tonight while you're at drylands. Have a great day!
Monday, November 13, 2017- PM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back- by 25's
1:00 rest
2 sets of:
2 x 100 @ 1:45- 50 choice drill, 50 kick on back neg split (focus on 4 UDK's)
6 x 25- odds sit & spin back @ :35, evens kick build @ :25
4 x 50 @ 1:00- 25 fly pull free kick, 25 choice kick- FAST breakout to 15M, then easy
1 x 200 kick @ 3:30- 100 on back choice (all the same kick), 100 IM w/boards; desc 1-2
No rest between sets, check HR after 2nd set.
After 2nd set...
6 sets of:
1 x 125 @ 1:55 (odd rounds @ 1:45) swim- 25 fly, 25 back, 75 free br 3/5/3
1 x 75 kick free desc 1-3's @ 1:20; focus on UDK's off each wall; #3 & 6 should be juicy!
No rest between sets, check HR after #6
1:00 rest
6 rounds of:
1 x 100 swim IM @ 1:40- focus on fast in & out of turns, good breakouts
2 x 75 kick FAST for time with boards @ 1:40; could be desc 1-2 @ 1:20- #1 is always straight kick FAST (get time); #2 is always BROKEN, 3 x 25 kick FAST @ :10 rest, trying to be faster than you went on #1
No rest between sets, check HR after 2nd 75 in each round.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to race at SWIM & ROCK this weekend. Also, please remind your parents about coffee this Tuesday WHILE YOU'RE AT DRYLANDS. Have a great day!
1:00 rest
2 sets of:
2 x 100 @ 1:45- 50 choice drill, 50 kick on back neg split (focus on 4 UDK's)
6 x 25- odds sit & spin back @ :35, evens kick build @ :25
4 x 50 @ 1:00- 25 fly pull free kick, 25 choice kick- FAST breakout to 15M, then easy
1 x 200 kick @ 3:30- 100 on back choice (all the same kick), 100 IM w/boards; desc 1-2
No rest between sets, check HR after 2nd set.
After 2nd set...
6 sets of:
1 x 125 @ 1:55 (odd rounds @ 1:45) swim- 25 fly, 25 back, 75 free br 3/5/3
1 x 75 kick free desc 1-3's @ 1:20; focus on UDK's off each wall; #3 & 6 should be juicy!
No rest between sets, check HR after #6
1:00 rest
6 rounds of:
1 x 100 swim IM @ 1:40- focus on fast in & out of turns, good breakouts
2 x 75 kick FAST for time with boards @ 1:40; could be desc 1-2 @ 1:20- #1 is always straight kick FAST (get time); #2 is always BROKEN, 3 x 25 kick FAST @ :10 rest, trying to be faster than you went on #1
No rest between sets, check HR after 2nd 75 in each round.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to race at SWIM & ROCK this weekend. Also, please remind your parents about coffee this Tuesday WHILE YOU'RE AT DRYLANDS. Have a great day!
Monday Morning, November 13, 2017- Jr. Gold @ CM & IL
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back- by 25's
1:00 rest
2 sets of:
2 x 100 @ 1:45- 50 choice drill, 50 kick on back neg split (focus on 4 UDK's)
6 x 25- odds sit & spin back @ :35, evens kick build @ :25
4 x 50 @ 1:00- 25 fly pull free kick, 25 choice kick- FAST breakout to 15M, then easy
1 x 200 kick @ 3:30- 100 on back choice (all the same kick), 100 IM w/boards; desc 1-2
No rest between sets, check HR after 2nd set.
After 2nd set...
6 sets of:
1 x 125 @ 1:50 (odd rounds @ 1:40) swim- 25 fly, 25 back, 75 free br 3/5/3
1 x 75 kick free desc 1-3's @ 1:20; focus on UDK's off each wall; #3 & 6 should be juicy!
No rest between sets, check HR after #6
1:00 rest
12 rounds of:
1 x 100 swim IM @ 1:30- focus on fast in & out of turns, good breakouts
2 x 75 kick FAST for time with boards- different from round to round, could be BROKEN @ 1:40; could be desc 1-2 @ 1:20,could be "make the interval" @ 1:00, etc...
No rest between sets, check HR after 2nd 75 in each round.
Until 7:15 a.m., finish up with...
50's swim @ :50 in 2's-
1-2, swim free br 3/5 by 25's
3-4, swim back/breast, IM style
100 easy drill before you get out. Do an excellent job with in school today, get excited to race at SWIM & ROCK this weekend. Also, please remind your parents about coffee this Tuesday WHILE YOU'RE AT DRYLANDS. Have a great day!
1:00 rest
2 sets of:
2 x 100 @ 1:45- 50 choice drill, 50 kick on back neg split (focus on 4 UDK's)
6 x 25- odds sit & spin back @ :35, evens kick build @ :25
4 x 50 @ 1:00- 25 fly pull free kick, 25 choice kick- FAST breakout to 15M, then easy
1 x 200 kick @ 3:30- 100 on back choice (all the same kick), 100 IM w/boards; desc 1-2
No rest between sets, check HR after 2nd set.
After 2nd set...
6 sets of:
1 x 125 @ 1:50 (odd rounds @ 1:40) swim- 25 fly, 25 back, 75 free br 3/5/3
1 x 75 kick free desc 1-3's @ 1:20; focus on UDK's off each wall; #3 & 6 should be juicy!
No rest between sets, check HR after #6
1:00 rest
12 rounds of:
1 x 100 swim IM @ 1:30- focus on fast in & out of turns, good breakouts
2 x 75 kick FAST for time with boards- different from round to round, could be BROKEN @ 1:40; could be desc 1-2 @ 1:20,could be "make the interval" @ 1:00, etc...
No rest between sets, check HR after 2nd 75 in each round.
Until 7:15 a.m., finish up with...
50's swim @ :50 in 2's-
1-2, swim free br 3/5 by 25's
3-4, swim back/breast, IM style
100 easy drill before you get out. Do an excellent job with in school today, get excited to race at SWIM & ROCK this weekend. Also, please remind your parents about coffee this Tuesday WHILE YOU'RE AT DRYLANDS. Have a great day!
Sunday, November 12, 2017
Sunday, November 12, 2017- Combined Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/dolphin kick on your side (face the clock), by 25's
1:00 rest
6 x 25 @ 1:00- 25 ra2 la2 free drill, 25 choice breaststroke drill
4 x 100 @ 1:45- 50 swim free/fist free by 25's- br 3 throughout, count strokes; 2nd 50 is breaststroke: 2k1p drill, then swim build to FAST by 25's
18 x 50 in sets of 6 as follows:
1-3, swim breaststroke/freestyle by 25's @ :50 or :55 (gets :05 faster by round, down to :40 or :45)
4-6, kick breast free by 25's with boards @ :55 or 1:00 (gets :05 faster by round as well); middle round on back, focus on UDK
Repeat three times, no rest between 1st & 2nd set; check HR after 2nd set, then everybody start the third set together.
Check HR again after 3rd set.
6 x 75 @ 1:20, drill/swim/drill by 25's in primary stroke NO FREE, build the swim (2nd 25)
1:00 rest, get fins
With fins:
18 x 75 @ 1:40, descend 1-3's to all out FAST (1-3 primary stroke; 4-6 free br 3 or 4/2; 7-9 kick on back)
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. Please remind your parents about COFFEE ON TUESDAY NIGHT WHILE YOU'RE AT DRYLANDS. Have a great day!
1:00 rest
6 x 25 @ 1:00- 25 ra2 la2 free drill, 25 choice breaststroke drill
4 x 100 @ 1:45- 50 swim free/fist free by 25's- br 3 throughout, count strokes; 2nd 50 is breaststroke: 2k1p drill, then swim build to FAST by 25's
18 x 50 in sets of 6 as follows:
1-3, swim breaststroke/freestyle by 25's @ :50 or :55 (gets :05 faster by round, down to :40 or :45)
4-6, kick breast free by 25's with boards @ :55 or 1:00 (gets :05 faster by round as well); middle round on back, focus on UDK
Repeat three times, no rest between 1st & 2nd set; check HR after 2nd set, then everybody start the third set together.
Check HR again after 3rd set.
6 x 75 @ 1:20, drill/swim/drill by 25's in primary stroke NO FREE, build the swim (2nd 25)
1:00 rest, get fins
With fins:
18 x 75 @ 1:40, descend 1-3's to all out FAST (1-3 primary stroke; 4-6 free br 3 or 4/2; 7-9 kick on back)
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. Please remind your parents about COFFEE ON TUESDAY NIGHT WHILE YOU'RE AT DRYLANDS. Have a great day!
Saturday, November 11, 2017
Saturday Morning, NOvember 11, 2017- Happy Veterean's Day!
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
3 sets of:
2 x 125 @ 2:10- 50 fist free br 3, 75 drill/drill/kick choice in primary stroke NO FREE (4 UDK's on the kick)
3 x 100 @ 1:45- 25 swim (build to FAST turn)/25 drill- all in primary stroke, then 50 kick with boards- also primary stroke; descend the 50 kick with boards 1-3, FAST on #3
6 x 75 as follows:
odds- swim 50 free br 3, 25 primary stroke (NO FREE) @ 1:10;
evens- 50 swim in primary stroke (NO FREE), 25 kick on back @ 1:20, desc 1-3 to FAST
1:00 rest after each round, check HR after.
After 3rd set, take 1:00 rest (check HR), then continue right into...
1 x 600 as follows-
odd 100's- 75 swim IM order by 25's, last 25 swim (build) primary stroke NO FREE, from a DIVE
evens 100's- 75 kick on back choice, desc the 3 x 25 to FAST, focusing on the 4 UDK's off each wall, then last 25 is swim primary stroke from a dive, FAST
1:00 rest, check HR
8 sets of:
2 x 100 swim 50 free br 3, 50 4th best stroke NO FREE @ 1:30 (or @ 1:40); except, 2nd 100 is swim IM on same interval- last 25 is kick free on back (4 UDK's)
1 x 50 kick FAST for time with boards @ 1:10- get time and add up for 400 total; the kick is choice, but all 8 x 50 should be the same kick
No rest between sets, check HR after each set.
MYSTERY SET- get ready
If there is time...
With fins, 24 x 25 @ :40- the usual, in sets of 4 (odd sets of 4 are free, even sets of 4 are NO FREE)
100 easy drill before you get out. Do an excellent job with drylands today, and offer to help your parents around the house. Have a great day!
1:00 rest
3 sets of:
2 x 125 @ 2:10- 50 fist free br 3, 75 drill/drill/kick choice in primary stroke NO FREE (4 UDK's on the kick)
3 x 100 @ 1:45- 25 swim (build to FAST turn)/25 drill- all in primary stroke, then 50 kick with boards- also primary stroke; descend the 50 kick with boards 1-3, FAST on #3
6 x 75 as follows:
odds- swim 50 free br 3, 25 primary stroke (NO FREE) @ 1:10;
evens- 50 swim in primary stroke (NO FREE), 25 kick on back @ 1:20, desc 1-3 to FAST
1:00 rest after each round, check HR after.
After 3rd set, take 1:00 rest (check HR), then continue right into...
1 x 600 as follows-
odd 100's- 75 swim IM order by 25's, last 25 swim (build) primary stroke NO FREE, from a DIVE
evens 100's- 75 kick on back choice, desc the 3 x 25 to FAST, focusing on the 4 UDK's off each wall, then last 25 is swim primary stroke from a dive, FAST
1:00 rest, check HR
8 sets of:
2 x 100 swim 50 free br 3, 50 4th best stroke NO FREE @ 1:30 (or @ 1:40); except, 2nd 100 is swim IM on same interval- last 25 is kick free on back (4 UDK's)
1 x 50 kick FAST for time with boards @ 1:10- get time and add up for 400 total; the kick is choice, but all 8 x 50 should be the same kick
No rest between sets, check HR after each set.
MYSTERY SET- get ready
If there is time...
With fins, 24 x 25 @ :40- the usual, in sets of 4 (odd sets of 4 are free, even sets of 4 are NO FREE)
100 easy drill before you get out. Do an excellent job with drylands today, and offer to help your parents around the house. Have a great day!
Thursday, November 9, 2017
Thursday, November 9, 2017- Combined Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/swim/breast kick on back, by 25's
1:00 rest
4 x 25 choice freestyle drill @ :35
1 x 100 kick on back- get time, focus on 4 UDK's, @ 1:50
4 x 25 choice drill in primary stroke @ :35- NO FREE
1 x 100 kick on back- get time, faster than #1, @ 1:40
4 x 25 choice drill in 4th best stroke @ :35- NO FREE
1 x 100 kick on back- get time, faster than #2, @ 1:30
:30 rest, check HR & get boards
3 x 100 kick with boards @ 2:30, desc 1-3 to all out smoking FAST for time
1:00 rest, check HR
6 rounds of:
4 x 25 kick FAST @ :45- forward ss at midpool, all in primary stroke, 2 at a time
1 x 100 swim freestyle br 3 @ 1:15 (or @ 1:20, or @ 1:25)
2 x 50 swim in primary stroke @ :50, desc 1-2 to 200 GP (Lane 1& breaststrokers go @ :55)
1 x 50 kick FAST for time on back, focus on 4 UDK's off each wall.
:30 rest between each set, check HR
If there is time until 6:00 p.m.,
2 x 100 swim free with shnorkel @ 1:30, desc 1-2 to what you can
:10 extra rest
1 x 100 swim at free pace* @ 1:40 (go 2 x 100 swim at free pace in even rounds)
No rest between sets, check HR after free pace
*same pace for every round, you pick the pace (mile, 1000 or 500)
100 easy drill before you get out. Do an excellent job with your HW tonight and remind your parents about coffee next Tuesday at Harris Teeter's (while you're at drylands), from 7-8 p.m. Have a great day!
1:00 rest
4 x 25 choice freestyle drill @ :35
1 x 100 kick on back- get time, focus on 4 UDK's, @ 1:50
4 x 25 choice drill in primary stroke @ :35- NO FREE
1 x 100 kick on back- get time, faster than #1, @ 1:40
4 x 25 choice drill in 4th best stroke @ :35- NO FREE
1 x 100 kick on back- get time, faster than #2, @ 1:30
:30 rest, check HR & get boards
3 x 100 kick with boards @ 2:30, desc 1-3 to all out smoking FAST for time
1:00 rest, check HR
6 rounds of:
4 x 25 kick FAST @ :45- forward ss at midpool, all in primary stroke, 2 at a time
1 x 100 swim freestyle br 3 @ 1:15 (or @ 1:20, or @ 1:25)
2 x 50 swim in primary stroke @ :50, desc 1-2 to 200 GP (Lane 1& breaststrokers go @ :55)
1 x 50 kick FAST for time on back, focus on 4 UDK's off each wall.
:30 rest between each set, check HR
If there is time until 6:00 p.m.,
2 x 100 swim free with shnorkel @ 1:30, desc 1-2 to what you can
:10 extra rest
1 x 100 swim at free pace* @ 1:40 (go 2 x 100 swim at free pace in even rounds)
No rest between sets, check HR after free pace
*same pace for every round, you pick the pace (mile, 1000 or 500)
100 easy drill before you get out. Do an excellent job with your HW tonight and remind your parents about coffee next Tuesday at Harris Teeter's (while you're at drylands), from 7-8 p.m. Have a great day!
Wednesday, November 8, 2017
Thursday, November 9, 2017- AM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/swim/breast kick on back, by 25's
1:00 rest
4 x 25 choice freestyle drill @ :35
1 x 100 kick on back- get time, focus on 4 UDK's, @ 1:45
4 x 25 choice drill in primary stroke @ :35- NO FREE
1 x 100 kick on back- get time, faster than #1, @ 1:35
4 x 25 choice drill in 4th best stroke @ :35- NO FREE
1 x 100 kick on back- get time, faster than #2, @ 1:25
:30 rest, check HR & get boards
3 x 100 kick with boards @ 2:00, desc 1-3 to all out smoking FAST for time
1:00 rest, check HR
6 rounds of:
4 x 25 kick FAST @ :45- forward ss at midpool, all in primary stroke, 2 at a time
1 x 100 swim freestyle br 3 @ 1:10
2 x 50 swim in primary stroke @ :50, desc 1-2 to 200 GP
1 x 50 kick FAST for time on back, focus on 4 UDK's off each wall.
:30 rest between each set, check HR
Until 7:15 a.m.,
2 x 100 swim free with shnorkel @ 1:25, desc 1-2 to what you can
:10 extra rest
1 x 100 swim at free pace* @ 1:40 (go 2 x 100 swim at free pace in even rounds)
No rest between sets, check HR after free pace
*same pace for every round
100 easy drill before you get out. Do an excellent job in school today and remind your parents about coffee next Tuesday at Harris Teeter's (while you're at drylands), from 7-8 p.m. Have a great day!
1:00 rest
4 x 25 choice freestyle drill @ :35
1 x 100 kick on back- get time, focus on 4 UDK's, @ 1:45
4 x 25 choice drill in primary stroke @ :35- NO FREE
1 x 100 kick on back- get time, faster than #1, @ 1:35
4 x 25 choice drill in 4th best stroke @ :35- NO FREE
1 x 100 kick on back- get time, faster than #2, @ 1:25
:30 rest, check HR & get boards
3 x 100 kick with boards @ 2:00, desc 1-3 to all out smoking FAST for time
1:00 rest, check HR
6 rounds of:
4 x 25 kick FAST @ :45- forward ss at midpool, all in primary stroke, 2 at a time
1 x 100 swim freestyle br 3 @ 1:10
2 x 50 swim in primary stroke @ :50, desc 1-2 to 200 GP
1 x 50 kick FAST for time on back, focus on 4 UDK's off each wall.
:30 rest between each set, check HR
Until 7:15 a.m.,
2 x 100 swim free with shnorkel @ 1:25, desc 1-2 to what you can
:10 extra rest
1 x 100 swim at free pace* @ 1:40 (go 2 x 100 swim at free pace in even rounds)
No rest between sets, check HR after free pace
*same pace for every round
100 easy drill before you get out. Do an excellent job in school today and remind your parents about coffee next Tuesday at Harris Teeter's (while you're at drylands), from 7-8 p.m. Have a great day!
Wednesday Afternoon, November 8, 2017- PM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is skulling, drill, swim, drill by 25's
1:00 rest
4 x 50 catchup freestyle drill- big juicy kick, roll hips evenly, all @ 1:00
4 x 50 2 kicks 1 pull breast drill- squeeze toes together @, the end of each kick, glide FLAT @ 1:00
4 x 75 @ 1:20- 25 breast pull with free kick (quick turnover here), 50 fist free drill br 3
6 x 75 @ 1:15-
odds- 25 breast swim, 50 swim/kick free by 25's
evens- 50 swim breaststroke (with flip turns!), 25 swim free br 5
1:00 rest, check HR
10 x 250 as follows:
odds- always swim (neg split each 50)/kick on back (focus on 4 UDK's) by 50's (odd 50's swim, even 50's kick on back) @ 5:00- you can mix up the strokes on these, but only 1 & 5 can be free!
even 250's:
#2- 5 x 50 kick FAST @ 1:10, go primary stroke/breaststroke by 25's
#4- all dolphin kick @ 1:05, 2nd 25 always FAST
#6- all free @ 1:00, 1st 25 is build, 2nd 25 all FAST
#8- choice, make interval @ :50 (or @ :55 for Lane 1)
#10- your choice, but all the same kick, all FAST, @ :10 rest
Take :30 rest after each even 250, then start the next 250 together.
Until 6:00 p.m., finish up with...
2 x 75 swim free with shnorkels and choice equipment @ 1:10, desc 1-2 to what you can, #2 should be juicy!
2 x 25 kick all out FAST with shnorkels & kickboards @ :45
100 easy drill before you get out. Do an excellent job with your HW tonight, be sure to remind your parents about coffee next Tuesday (11/14). Have a great day!
1:00 rest
4 x 50 catchup freestyle drill- big juicy kick, roll hips evenly, all @ 1:00
4 x 50 2 kicks 1 pull breast drill- squeeze toes together @, the end of each kick, glide FLAT @ 1:00
4 x 75 @ 1:20- 25 breast pull with free kick (quick turnover here), 50 fist free drill br 3
6 x 75 @ 1:15-
odds- 25 breast swim, 50 swim/kick free by 25's
evens- 50 swim breaststroke (with flip turns!), 25 swim free br 5
1:00 rest, check HR
10 x 250 as follows:
odds- always swim (neg split each 50)/kick on back (focus on 4 UDK's) by 50's (odd 50's swim, even 50's kick on back) @ 5:00- you can mix up the strokes on these, but only 1 & 5 can be free!
even 250's:
#2- 5 x 50 kick FAST @ 1:10, go primary stroke/breaststroke by 25's
#4- all dolphin kick @ 1:05, 2nd 25 always FAST
#6- all free @ 1:00, 1st 25 is build, 2nd 25 all FAST
#8- choice, make interval @ :50 (or @ :55 for Lane 1)
#10- your choice, but all the same kick, all FAST, @ :10 rest
Take :30 rest after each even 250, then start the next 250 together.
Until 6:00 p.m., finish up with...
2 x 75 swim free with shnorkels and choice equipment @ 1:10, desc 1-2 to what you can, #2 should be juicy!
2 x 25 kick all out FAST with shnorkels & kickboards @ :45
100 easy drill before you get out. Do an excellent job with your HW tonight, be sure to remind your parents about coffee next Tuesday (11/14). Have a great day!
Tuesday, November 7, 2017
Wednesday Morning, November 8, 2017- Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is 50 drill, 25 swim
1:00 rest
3 sets of:
2 x 25 kick on back @ :35 desc 1-2, 4 UDK's off each wall
1 x 50 catchup free with overkick @ 1:00
2 x 25 choice drill in primary stroke @ :35- NO FREE
1 x 100 swim/kick on back by 50's in primary stroke NO FREE; get time & descend 1-3
No rest between sets, check HR after 3rd set; after getting HR, get right into...
1 x 300 in primary stroke- each 100 is kick/drill/drill/swim from a DIVE, build to FAST
1:00 rest, check HR again
LONG SWIM-
5 times through:
200* swim IM
100 swim in primary stroke- 50 @ 200 set up/:10 rest/50 @ 200 GP
100 kick- 50 on back STRONG neg split (4 UDK's), 50 kick FAST with boards
*2nd time through, go 300 IM (75 of each stroke); 3rd time through, go 400 IM (100 of each stroke); 4th time through, back to 300 IM (75's of each stroke); 5th time through go 200 IM
1:00 rest, check HR
Until 7:05 a.m.,
6 x 50 kick @ 1:00- odds FAST with boards, evens on back with UDK past the flags (or evens will be FAST, too)
*1 x 50 swim FAST back/breast by 25's ("IM style"- tempo on the back & big kick on the breast) @ :50
*even rounds go 3 x 50 swim back/breast @ 1:00- all FAST
No rest between sets.
Until 7:15 a.m.,
50's pull free with shnorkel @ :55- steady head position & rotate hips evenly
100 easy drill before you get out. Do an excellent job in school today and remind your parents about coffee next Tuesday Night (11/14). Have a great day!
1:00 rest
3 sets of:
2 x 25 kick on back @ :35 desc 1-2, 4 UDK's off each wall
1 x 50 catchup free with overkick @ 1:00
2 x 25 choice drill in primary stroke @ :35- NO FREE
1 x 100 swim/kick on back by 50's in primary stroke NO FREE; get time & descend 1-3
No rest between sets, check HR after 3rd set; after getting HR, get right into...
1 x 300 in primary stroke- each 100 is kick/drill/drill/swim from a DIVE, build to FAST
1:00 rest, check HR again
LONG SWIM-
5 times through:
200* swim IM
100 swim in primary stroke- 50 @ 200 set up/:10 rest/50 @ 200 GP
100 kick- 50 on back STRONG neg split (4 UDK's), 50 kick FAST with boards
*2nd time through, go 300 IM (75 of each stroke); 3rd time through, go 400 IM (100 of each stroke); 4th time through, back to 300 IM (75's of each stroke); 5th time through go 200 IM
1:00 rest, check HR
Until 7:05 a.m.,
6 x 50 kick @ 1:00- odds FAST with boards, evens on back with UDK past the flags (or evens will be FAST, too)
*1 x 50 swim FAST back/breast by 25's ("IM style"- tempo on the back & big kick on the breast) @ :50
*even rounds go 3 x 50 swim back/breast @ 1:00- all FAST
No rest between sets.
Until 7:15 a.m.,
50's pull free with shnorkel @ :55- steady head position & rotate hips evenly
100 easy drill before you get out. Do an excellent job in school today and remind your parents about coffee next Tuesday Night (11/14). Have a great day!
Tuesday Afternoon, November 7, 2017- PM Jr. Gold- IL & CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is 50 drill, 25 swim
1:00 rest
2 sets of:(IL, go 3 times through)
2 x 25 kick on back @ :35 desc 1-2, 4 UDK's off each wall
1 x 50 catchup free with overkick @ 1:00
2 x 25 choice drill in primary stroke @ :35- NO FREE
1 x 100 swim/kick on back by 50's in primary stroke NO FREE; get time & descend 1-3
No rest between sets, check HR after 3rd set; after getting HR, get right into...
1 x 300 in primary stroke- each 100 is kick/drill/drill/swim from a DIVE, build to FAST
1:00 rest, check HR again
LONG SWIM- (IL, skip this and go to "3 sets of," but go "4 sets of")
4 times through:
200* swim IM
100 swim in primary stroke- 50 @ 200 set up/:10 rest/50 @ 200 GP
100 kick- 50 on back STRONG neg split (4 UDK's), 50 kick FAST with boards
*2nd time through, go 300 IM (75 of each stroke); 3rd time through, go 400 IM (100 of each stroke); 4th time through, back to 200 IM
1:00 rest, check HR
3 sets of: (IL, go 4 sets of)
6 x 50 kick @ 1:00- odds FAST with boards, evens on back with UDK past the flags (or evens will be FAST, too)
*1 x 50 swim FAST back/breast by 25's ("IM style"- tempo on the back & big kick on the breast) @ :50
*even rounds go 3 x 50 swim back/breast @ 1:00- all FAST
No rest between sets.
Until 6:00 p.m.:
50's pull free with shnorkel @ :55- steady head position & rotate hips evenly
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Be sure to remind your parents about coffee next Tuesday during drylands. Have a great day!
1:00 rest
2 sets of:(IL, go 3 times through)
2 x 25 kick on back @ :35 desc 1-2, 4 UDK's off each wall
1 x 50 catchup free with overkick @ 1:00
2 x 25 choice drill in primary stroke @ :35- NO FREE
1 x 100 swim/kick on back by 50's in primary stroke NO FREE; get time & descend 1-3
No rest between sets, check HR after 3rd set; after getting HR, get right into...
1 x 300 in primary stroke- each 100 is kick/drill/drill/swim from a DIVE, build to FAST
1:00 rest, check HR again
LONG SWIM- (IL, skip this and go to "3 sets of," but go "4 sets of")
4 times through:
200* swim IM
100 swim in primary stroke- 50 @ 200 set up/:10 rest/50 @ 200 GP
100 kick- 50 on back STRONG neg split (4 UDK's), 50 kick FAST with boards
*2nd time through, go 300 IM (75 of each stroke); 3rd time through, go 400 IM (100 of each stroke); 4th time through, back to 200 IM
1:00 rest, check HR
3 sets of: (IL, go 4 sets of)
6 x 50 kick @ 1:00- odds FAST with boards, evens on back with UDK past the flags (or evens will be FAST, too)
*1 x 50 swim FAST back/breast by 25's ("IM style"- tempo on the back & big kick on the breast) @ :50
*even rounds go 3 x 50 swim back/breast @ 1:00- all FAST
No rest between sets.
Until 6:00 p.m.:
50's pull free with shnorkel @ :55- steady head position & rotate hips evenly
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Be sure to remind your parents about coffee next Tuesday during drylands. Have a great day!
Monday, November 6, 2017
Tuesday Morning, November 7, 2017- SCY @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is 50 drill, 25 swim
1:00 rest
3 sets of:
2 x 25 kick on back @ :35 desc 1-2, 4 UDK's off each wall
1 x 50 catchup free with overkick @ 1:00
2 x 25 choice drill in primary stroke @ :35- NO FREE
1 x 100 swim/kick on back by 50's in primary stroke NO FREE; get time & descend 1-3
No rest between sets, check HR after 3rd set; after getting HR, get right into...
1 x 300 in primary stroke- each 100 is kick/drill/drill/swim from a DIVE, build to FAST
1:00 rest, check HR again
LONG SWIM-
5 times through:
200* swim IM
100 swim in primary stroke- 50 @ 200 set up/:10 rest/50 @ 200 GP
100 kick- 50 on back STRONG neg split (4 UDK's), 50 kick FAST with boards
*2nd time through, go 300 IM (75 of each stroke); 3rd time through, go 400 IM (100 of each stroke); 4th time through, back to 300 IM (75's), 5th time through go 200 IM.
1:00 rest, check HR
Until 7:05...
6 x 50 kick @ 1:00- odds FAST with boards, evens on back with UDK past the flags (or evens will be FAST, too)
*1 x 50 swim FAST back/breast by 25's ("IM style") @ :50
*even rounds go 3 x 50 swim back/breast @ 1:00- all FAST
No rest between sets.
At 7:05, check HR, then finish with...
12 x 50 pull free with shnorkel @ :50- steady head position & rotate hips evenly
At 7:15 a.m., go 100 easy drill before you get out. Do an excellent job in school today, and with drylands. Be sure to remind your parents about coffee NEXT TUESDAY at Harris Teeter (to discuss the March Meets). Have a great day!
1:00 rest
3 sets of:
2 x 25 kick on back @ :35 desc 1-2, 4 UDK's off each wall
1 x 50 catchup free with overkick @ 1:00
2 x 25 choice drill in primary stroke @ :35- NO FREE
1 x 100 swim/kick on back by 50's in primary stroke NO FREE; get time & descend 1-3
No rest between sets, check HR after 3rd set; after getting HR, get right into...
1 x 300 in primary stroke- each 100 is kick/drill/drill/swim from a DIVE, build to FAST
1:00 rest, check HR again
LONG SWIM-
5 times through:
200* swim IM
100 swim in primary stroke- 50 @ 200 set up/:10 rest/50 @ 200 GP
100 kick- 50 on back STRONG neg split (4 UDK's), 50 kick FAST with boards
*2nd time through, go 300 IM (75 of each stroke); 3rd time through, go 400 IM (100 of each stroke); 4th time through, back to 300 IM (75's), 5th time through go 200 IM.
1:00 rest, check HR
Until 7:05...
6 x 50 kick @ 1:00- odds FAST with boards, evens on back with UDK past the flags (or evens will be FAST, too)
*1 x 50 swim FAST back/breast by 25's ("IM style") @ :50
*even rounds go 3 x 50 swim back/breast @ 1:00- all FAST
No rest between sets.
At 7:05, check HR, then finish with...
12 x 50 pull free with shnorkel @ :50- steady head position & rotate hips evenly
At 7:15 a.m., go 100 easy drill before you get out. Do an excellent job in school today, and with drylands. Be sure to remind your parents about coffee NEXT TUESDAY at Harris Teeter (to discuss the March Meets). Have a great day!
Monday, November 6, 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
4 x 125 @ :10 rest- 50 ra2 la2 free drill with overkick, then 75 drill/drill/kick in 4th best stroke
Everybody together, 4 sets of:
6 x 25 kick with boards @ :45- 2 at a time, forward ss at midpool; kick is different by round
4 x 50 kick @ :55- alternate boards/back (odd 50's) and then back/boards (even 50's)
1 x 200 @ 3:45-
odd rounds kick on back, except 3rd 50 is swim FAST in 4th best stroke;
even rounds swim 4th best stroke, except 3rd 50 is kick FAST with boards
No rest between sets.
After 4th set, check HR & 1:00 rest, then:
Until you miss the interval-
4 x 50 swim/kick in 4th best stroke @ 1:00- gets :05 faster by round until you can't make it
1 x 50 swim FAST in 4th best stroke @ 1:00
No rest between sets, but check HR after each 50.
Until 6:00 p.m., finish up with:
300's free with shnorkel & choice equipment @ :20 rest, descend as you go, different equipment for each 300, but shnorkel for all of them.
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the LONG SWIM tomorrow. Have a great day!
1:00 rest
4 x 125 @ :10 rest- 50 ra2 la2 free drill with overkick, then 75 drill/drill/kick in 4th best stroke
Everybody together, 4 sets of:
6 x 25 kick with boards @ :45- 2 at a time, forward ss at midpool; kick is different by round
4 x 50 kick @ :55- alternate boards/back (odd 50's) and then back/boards (even 50's)
1 x 200 @ 3:45-
odd rounds kick on back, except 3rd 50 is swim FAST in 4th best stroke;
even rounds swim 4th best stroke, except 3rd 50 is kick FAST with boards
No rest between sets.
After 4th set, check HR & 1:00 rest, then:
Until you miss the interval-
4 x 50 swim/kick in 4th best stroke @ 1:00- gets :05 faster by round until you can't make it
1 x 50 swim FAST in 4th best stroke @ 1:00
No rest between sets, but check HR after each 50.
Until 6:00 p.m., finish up with:
300's free with shnorkel & choice equipment @ :20 rest, descend as you go, different equipment for each 300, but shnorkel for all of them.
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the LONG SWIM tomorrow. Have a great day!
Sunday, November 5, 2017
Monday Morning, November 6, 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
4 x 125 @ :10 rest- 50 ra2 la2 free drill with overkick, then 75 drill/drill/kick in 4th best stroke
Everybody together, 4 sets of:
6 x 25 kick with boards @ :40- 2 at a time, forward ss at midpool; kick is different by round
6 x 50 kick @ :50- alternate boards/back (odd 50's) and then back/boards (even 50's)
1 x 200 @ 3:30-
odd rounds kick on back, except 3rd 50 is swim FAST in 4th best stroke;
even rounds swim 4th best stroke, except 3rd 50 is kick FAST with boards
No rest between sets.
After 4th set, check HR & 1:00 rest, then:
Until you miss the interval-
4 x 50 swim/kick in 4th best stroke @ :55- gets :05 faster by round until you can't make it
1 x 75 swim FAST in 4th best stroke @ 1:40
No rest between sets, check HR after each 75.
Until 7:15 a.m., finish up with:
300's free with shnorkel & choice equipment @ :20 rest, descend as you go, but different equipment for each 300
100 easy drill before you get out. Do an excellent job in school today, get excited for the LONG SWIM tomorrow. Have a great day!
1:00 rest
4 x 125 @ :10 rest- 50 ra2 la2 free drill with overkick, then 75 drill/drill/kick in 4th best stroke
Everybody together, 4 sets of:
6 x 25 kick with boards @ :40- 2 at a time, forward ss at midpool; kick is different by round
6 x 50 kick @ :50- alternate boards/back (odd 50's) and then back/boards (even 50's)
1 x 200 @ 3:30-
odd rounds kick on back, except 3rd 50 is swim FAST in 4th best stroke;
even rounds swim 4th best stroke, except 3rd 50 is kick FAST with boards
No rest between sets.
After 4th set, check HR & 1:00 rest, then:
Until you miss the interval-
4 x 50 swim/kick in 4th best stroke @ :55- gets :05 faster by round until you can't make it
1 x 75 swim FAST in 4th best stroke @ 1:40
No rest between sets, check HR after each 75.
Until 7:15 a.m., finish up with:
300's free with shnorkel & choice equipment @ :20 rest, descend as you go, but different equipment for each 300
100 easy drill before you get out. Do an excellent job in school today, get excited for the LONG SWIM tomorrow. Have a great day!
Sunday, November 5, 2017- Combined Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
3 sets of:
2 x 150 drill choice in primary stroke NO FREE/kick on back by 25's @ 3:00- focus on UDK's
4 x "out & backs" in primary stroke (same stroke as 150's above)- swim to 15 yards, forward ss, then kick back to the wall- @ :45
1 x 100 swim/kick with boards in primary stroke (same stroke as 150's above) @ 1:45- get time & descend 1-3, #3 should be juicy!
No rest between sets, check HR after 3rd set.
6 x 50 are swim free/NO FREE by 25's @ :50 (Lane 1 @ :55)
6 x 50 are swim NO FREE/kick on back by 25's @ :50 (Lane 1 @ :55)
1:00 rest, check HR, then...
6 x 50 are kick FAST with boards @ :50 (Lane 1 @ :55)
1:00 rest, check HR again, then...
1 x 600 as follows:
50 kick breast/dolphin kick by 25's with boards
25 kick free on back (4 UDK's off the wall)
25 swim in primary stroke FROM A DIVE, build to FAST
All 6 x 100's are the same; descend the 100's 1-2
1:00 rest, check HR
With fins, until 7:30, finish up with...
4 x 25 @ :40 ("the usual")- 1) 1/2 FAST 1/2 drill; 2) swim build to FAST; 3) all drill; 4) all FAST
1 x 50 swim/kick on back FAST for time @ 1:00
Go odd rounds free, even rounds alternate between primary stroke and 4th best stroke
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. I'm looking forward to seeing everybody this week, have a great night!
1:00 rest
3 sets of:
2 x 150 drill choice in primary stroke NO FREE/kick on back by 25's @ 3:00- focus on UDK's
4 x "out & backs" in primary stroke (same stroke as 150's above)- swim to 15 yards, forward ss, then kick back to the wall- @ :45
1 x 100 swim/kick with boards in primary stroke (same stroke as 150's above) @ 1:45- get time & descend 1-3, #3 should be juicy!
No rest between sets, check HR after 3rd set.
6 x 50 are swim free/NO FREE by 25's @ :50 (Lane 1 @ :55)
6 x 50 are swim NO FREE/kick on back by 25's @ :50 (Lane 1 @ :55)
1:00 rest, check HR, then...
6 x 50 are kick FAST with boards @ :50 (Lane 1 @ :55)
1:00 rest, check HR again, then...
1 x 600 as follows:
50 kick breast/dolphin kick by 25's with boards
25 kick free on back (4 UDK's off the wall)
25 swim in primary stroke FROM A DIVE, build to FAST
All 6 x 100's are the same; descend the 100's 1-2
1:00 rest, check HR
With fins, until 7:30, finish up with...
4 x 25 @ :40 ("the usual")- 1) 1/2 FAST 1/2 drill; 2) swim build to FAST; 3) all drill; 4) all FAST
1 x 50 swim/kick on back FAST for time @ 1:00
Go odd rounds free, even rounds alternate between primary stroke and 4th best stroke
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. I'm looking forward to seeing everybody this week, have a great night!
Saturday, November 4, 2017
Saturday, November 4, 2017- Combined Jr. Gold @ Claude Moore
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
3 sets of:
2 x 125 @ 2:10- 50 fist free br 3, 75 drill/drill/kick choice in primary stroke NO FREE (4 UDK's on the kick)
3 x 100 @ 1:45- 25 swim (build to FAST turn)/25 drill- all in primary stroke, then 50 kick with boards- also primary stroke; descend the 50 kick with boards 1-3, FAST on #3
6 x 75 as follows:
odds- swim 50 free br 3, 25 primary stroke (NO FREE) @ 1:10;
evens- 50 swim in primary stroke (NO FREE), 25 kick on back @ 1:20, desc 1-3 to FAST
1:00 rest after each round, check HR after.
After 3rd set, take 1:00 rest (check HR), then continue right into...
1 x 600 as follows-
odd 100's- 75 swim IM order by 25's, last 25 swim (build) primary stroke NO FREE, from a DIVE
evens 100's- 75 kick on back choice, desc the 3 x 25 to FAST, focusing on the 4 UDK's off each wall, then last 25 is swim primary stroke from a dive, FAST
1:00 rest, check HR
6 sets of:
3 x 100 swim 50 free br 3, 50 4th best stroke NO FREE @ 1:30 (or @ 1:40); except, 2nd 100 is swim IM on same interval- last 25 is kick free on back (4 UDK's)
1 x 50 kick FAST for time with boards @ 1:10- get time and add up for 300 total; the kick is choice, but all 6 x 50 should be the same kick
No rest between sets, check HR after each set.
MYSTERY SET- get ready
If there is time...
With fins, 24 x 25 @ :40- the usual, in sets of 4 (odd sets of 4 are free, even sets of 4 are NO FREE)
100 easy drill before you get out. Do an excellent job with drylands today, and offer to help your parents around the house. Have a great day!
1:00 rest
3 sets of:
2 x 125 @ 2:10- 50 fist free br 3, 75 drill/drill/kick choice in primary stroke NO FREE (4 UDK's on the kick)
3 x 100 @ 1:45- 25 swim (build to FAST turn)/25 drill- all in primary stroke, then 50 kick with boards- also primary stroke; descend the 50 kick with boards 1-3, FAST on #3
6 x 75 as follows:
odds- swim 50 free br 3, 25 primary stroke (NO FREE) @ 1:10;
evens- 50 swim in primary stroke (NO FREE), 25 kick on back @ 1:20, desc 1-3 to FAST
1:00 rest after each round, check HR after.
After 3rd set, take 1:00 rest (check HR), then continue right into...
1 x 600 as follows-
odd 100's- 75 swim IM order by 25's, last 25 swim (build) primary stroke NO FREE, from a DIVE
evens 100's- 75 kick on back choice, desc the 3 x 25 to FAST, focusing on the 4 UDK's off each wall, then last 25 is swim primary stroke from a dive, FAST
1:00 rest, check HR
6 sets of:
3 x 100 swim 50 free br 3, 50 4th best stroke NO FREE @ 1:30 (or @ 1:40); except, 2nd 100 is swim IM on same interval- last 25 is kick free on back (4 UDK's)
1 x 50 kick FAST for time with boards @ 1:10- get time and add up for 300 total; the kick is choice, but all 6 x 50 should be the same kick
No rest between sets, check HR after each set.
MYSTERY SET- get ready
If there is time...
With fins, 24 x 25 @ :40- the usual, in sets of 4 (odd sets of 4 are free, even sets of 4 are NO FREE)
100 easy drill before you get out. Do an excellent job with drylands today, and offer to help your parents around the house. Have a great day!
Thursday, November 2, 2017
Thursday Afternoon, November 2, 2017- Combined PM Jr. Gold (CM & IL)
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breast drill
1:00 rest
3 sets of:
2 x 25 @ :35- ra2 la2 free drill
1 x 125 @ 2:10- 50 swim dps free, 75 drill/drill/kick by 25's in primary stroke
1 x 75 @ 1:20- swim/kick/swim by 25's in primary stroke (same as 125 above), get time & desc 134
No rest between sets, check HR after 4th set.
:30 rest after 4th set, then...
16 x 50 kick on back @ :55 (1-8) or :50 (9-16), except #'s 4, 8, 12 & 16 are FAST with boards
2 sets of:
2 x 75 swim free br 3 @ 1:10 (@ 1:00 or 1:05 in 2nd round), desc 1-2 to what you can
1 x 125 @ 1:50- 75 swim free br 3/5/3, 50 kick on back (4 UDK's)
1 x 125 @ 1:50- 75 swim IM, 50 swim in primary stroke NO FREE
1:00 rest after 1st, check HR
2 sets of:
4 x 25 @ :40 odds drill, evens swim dps, all in primary stroke
4 x 50 swim at 200 GP in primary stroke @ 1:15
4 x 25- as above
4 x 50 swim at 200 GP @ 1:05
4 x 25- as above
4 x 50 swim at 200 GP @ :55
1:00 rest between sets, check HR
If there is time, finish up with...
75's swim as follow, all @ 1:10-
2 x 75 swim 50 back, 25 breaststroke
2 x 75 swim 25 fly, 50 fly br 1/1
2 x 75 kick free (#1- desc 3 x 25 & get time) or IM (#2, FASTER); can be on back
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
3 sets of:
2 x 25 @ :35- ra2 la2 free drill
1 x 125 @ 2:10- 50 swim dps free, 75 drill/drill/kick by 25's in primary stroke
1 x 75 @ 1:20- swim/kick/swim by 25's in primary stroke (same as 125 above), get time & desc 134
No rest between sets, check HR after 4th set.
:30 rest after 4th set, then...
16 x 50 kick on back @ :55 (1-8) or :50 (9-16), except #'s 4, 8, 12 & 16 are FAST with boards
2 sets of:
2 x 75 swim free br 3 @ 1:10 (@ 1:00 or 1:05 in 2nd round), desc 1-2 to what you can
1 x 125 @ 1:50- 75 swim free br 3/5/3, 50 kick on back (4 UDK's)
1 x 125 @ 1:50- 75 swim IM, 50 swim in primary stroke NO FREE
1:00 rest after 1st, check HR
2 sets of:
4 x 25 @ :40 odds drill, evens swim dps, all in primary stroke
4 x 50 swim at 200 GP in primary stroke @ 1:15
4 x 25- as above
4 x 50 swim at 200 GP @ 1:05
4 x 25- as above
4 x 50 swim at 200 GP @ :55
1:00 rest between sets, check HR
If there is time, finish up with...
75's swim as follow, all @ 1:10-
2 x 75 swim 50 back, 25 breaststroke
2 x 75 swim 25 fly, 50 fly br 1/1
2 x 75 kick free (#1- desc 3 x 25 & get time) or IM (#2, FASTER); can be on back
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!
Wednesday, November 1, 2017
Thursday Morning, November 2, 2017- SCY @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breast drill
1:00 rest
4 sets of:
2 x 25 @ :35- ra2 la2 free drill
1 x 125 @ 2:10- 50 swim dps free, 75 drill/drill/kick by 25's in primary stroke
1 x 75 @ 1:20- swim/kick/swim by 25's in primary stroke (same as 125 above), get time & desc 1-4
No rest between sets, check HR after 4th set.
:30 rest after 4th set, then...
16 x 50 kick on back @ :55 (1-8) or :50 (9-16), except #'s 4, 8, 12 & 16 are FAST with boards
4 sets of:
2 x 75 swim free br 3 @ 1:10 (gets :05 faster by round), desc 1-2 to what you can
1 x 125 @ 1:50- 75 swim free br 3/5/3, 50 kick on back (4 UDK's)
1 x 125 @ 1:50- 75 swim IM, 50 swim in primary stroke NO FREE
1:00 rest after 1st & 3rd sets, check HR
2 sets of:
4 x 25 @ :40 odds drill, evens swim dps, all in primary stroke
4 x 50 swim at 200 GP in primary stroke @ 1:10
4 x 25- as above
4 x 50 swim at 200 GP @ 1:00
4 x 25- as above
4 x 50 swim at 200 GP @ :50
1:00 rest between sets, check HR
Until 7:15 a.m., finish up with...
75's swim as follow, all @ 1:10-
2 x 75 swim 50 back, 25 breaststroke
2 x 75 swim 25 fly, 50 fly br 1/1
2 x 75 kick free (#1- desc 3 x 25 & get time) or IM (#2, FASTER); can be on back
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 sets of:
2 x 25 @ :35- ra2 la2 free drill
1 x 125 @ 2:10- 50 swim dps free, 75 drill/drill/kick by 25's in primary stroke
1 x 75 @ 1:20- swim/kick/swim by 25's in primary stroke (same as 125 above), get time & desc 1-4
No rest between sets, check HR after 4th set.
:30 rest after 4th set, then...
16 x 50 kick on back @ :55 (1-8) or :50 (9-16), except #'s 4, 8, 12 & 16 are FAST with boards
4 sets of:
2 x 75 swim free br 3 @ 1:10 (gets :05 faster by round), desc 1-2 to what you can
1 x 125 @ 1:50- 75 swim free br 3/5/3, 50 kick on back (4 UDK's)
1 x 125 @ 1:50- 75 swim IM, 50 swim in primary stroke NO FREE
1:00 rest after 1st & 3rd sets, check HR
2 sets of:
4 x 25 @ :40 odds drill, evens swim dps, all in primary stroke
4 x 50 swim at 200 GP in primary stroke @ 1:10
4 x 25- as above
4 x 50 swim at 200 GP @ 1:00
4 x 25- as above
4 x 50 swim at 200 GP @ :50
1:00 rest between sets, check HR
Until 7:15 a.m., finish up with...
75's swim as follow, all @ 1:10-
2 x 75 swim 50 back, 25 breaststroke
2 x 75 swim 25 fly, 50 fly br 1/1
2 x 75 kick free (#1- desc 3 x 25 & get time) or IM (#2, FASTER); can be on back
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, November 1, 2017- PM 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
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?)
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!
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?)
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!
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