1 x 600- 300 swim free, 300 reverse IM drill- go drill/drill/kick by 25's
1:00 rest
15 x 25 in sets of 5 as follows:
1-2, 6k-3strokes back drill @:40
3-4, sit & spin back drill @ :35
#5- kick fast on back @ :25- UDK past flags!
After #15, k:30 rest (check HR), then continue right into....
9 x 75 in sets of 3:
1-3, swim backstroke describe 1-3 @ 1:20
4-6, 25 kick breast with boards, 50 swim backstroke @ 1:10 (adjust interval if necessary, but should be tight interval for each lane)
7-9, all kick- 25 dolphins kick with boards, 50 on back (UDK past flags!) @ 1:30 describe 1-3 to all out juicy!
1:00 rest
12 x 200 as follows- adjust intervals if necessary:
Odds- swim 100 IM, 3rd 50 kick breast with boards, last 50 kick choice on back (UDK) @ 3:20
Evens- all kick, 100 with boards IM by 25's, 3rd 50 is swim primary stroke NO FREE, last 50 kick in 4th best stroke with boards NO FREE, @ 330
Check HR after #12, then get into..
1 x 600 pull free with shnorkels (can use paddles, but no wrist straps!), desk the 200's 1-3 to what you can; #3 should be FAST!
Until 10 a.m., finish up with...
24 x 25 @ :40- go the "usual," but ALL KICK. Odd sets of 4 are choice with boards, even sets of 4 are free on back- focus on FAST UDK past the flags.
100 easy drill before you get out. Enjoy the day off tomorrow, make sure you are ready for school on Tuesday. Have a great day!
Sunday, December 31, 2017
Saturday, December 30, 2017
Saturday Morning, December 30, 2017- Combined Jr. Gold @ CM
1 x 600- 300 swim free, 200 reverse IM drill, 100 kick on back
1:00 rest
With fins, 2 sets of:
4 x 25 @ :35- fly pull with free kick drill, except #4 is swim (build)
3 x 50 @ 1:00 backstroke drill (sit & spin)/kick on back by 25's; UDK past flags on both 25's
No rest between sets.
After 2nd set, take off fins and continue right into...
3 x 200 @ :15 rest as follows:
#1- swim fly/back by 25's- focus on UDK past the flags throughout; get out and dive in for the even 25's backstroke swim, build those to a FAST turn (IM transition back to fly)
#2- swim back/fly by 25's- focus on UDK past the flags throughout; get out and dive in for the even 25's butterfly swim, build those to a FAST turn (IM transition fly to back)
#3- all kick on back, even 25's FAST- focus on UDK past the flags off of each turn
1:00 rest
5 sets of:
4 x 75 swim/kick @ 1:10 (Lanes 1 & 2 can go @ 1:15 or 1:20 if necessary, but interval should be tight)- go odd rounds swim 50 fly/back by 25's, last 25 kick choice; even rounds go swim 50 breast/free by 25's, last 25 kick NO FREE; kick is with boards
3* x 100 @ 1:20 (can be 1:30 or 1:35 for Lanes 1&2, but should be challenging interval!)- go 75 swim free br 3/5/3 by 25's, last 25 kick on back- you'll have to hustle to make the interval!
*Add 1 x 100 in each round, so by the 5th round, it's 8 x 100- all should be on the same interval you started with!
After 5th set, finish up with until 10 a.m.,
2 x 75 kick on back desc 1-2 @ 1:20- Lanes 1 & 2 can swim the last 25 free to stay on the interval
:10 extra rest to get boards, then...
1 x 100 kick IM FAST for time @ 2:10
No extra rest between sets, check HR when you can.
100 easy choice drill before you get out. Regular drylands today, and tomorrow morning back here from 8-10 a.m. Have a great day!
1:00 rest
With fins, 2 sets of:
4 x 25 @ :35- fly pull with free kick drill, except #4 is swim (build)
3 x 50 @ 1:00 backstroke drill (sit & spin)/kick on back by 25's; UDK past flags on both 25's
No rest between sets.
After 2nd set, take off fins and continue right into...
3 x 200 @ :15 rest as follows:
#1- swim fly/back by 25's- focus on UDK past the flags throughout; get out and dive in for the even 25's backstroke swim, build those to a FAST turn (IM transition back to fly)
#2- swim back/fly by 25's- focus on UDK past the flags throughout; get out and dive in for the even 25's butterfly swim, build those to a FAST turn (IM transition fly to back)
#3- all kick on back, even 25's FAST- focus on UDK past the flags off of each turn
1:00 rest
5 sets of:
4 x 75 swim/kick @ 1:10 (Lanes 1 & 2 can go @ 1:15 or 1:20 if necessary, but interval should be tight)- go odd rounds swim 50 fly/back by 25's, last 25 kick choice; even rounds go swim 50 breast/free by 25's, last 25 kick NO FREE; kick is with boards
3* x 100 @ 1:20 (can be 1:30 or 1:35 for Lanes 1&2, but should be challenging interval!)- go 75 swim free br 3/5/3 by 25's, last 25 kick on back- you'll have to hustle to make the interval!
*Add 1 x 100 in each round, so by the 5th round, it's 8 x 100- all should be on the same interval you started with!
After 5th set, finish up with until 10 a.m.,
2 x 75 kick on back desc 1-2 @ 1:20- Lanes 1 & 2 can swim the last 25 free to stay on the interval
:10 extra rest to get boards, then...
1 x 100 kick IM FAST for time @ 2:10
No extra rest between sets, check HR when you can.
100 easy choice drill before you get out. Regular drylands today, and tomorrow morning back here from 8-10 a.m. Have a great day!
Friday, December 29, 2017
Friday, December 29, 2017- PM Jr. Gold & IL @ CM
RACE DAY!!
Go your Meet Warmup, then take a few minutes to get a drink, go to the bathroom, then get ready for...
3 sets of:
1 x 100 swim FAST for time from a dive @ 2:30, get time (go up to 3 heats in a group, :05 apart)
1 x 75 kick FAST for time with boards @ 2:00- try to equal or better your time from the 100 swim (same stroke as the 100 you just swam)
IMPORTANT: for the 3rd set, go the 75 kick FIRST, then the 100 swim.
You can go a little easy drilling in between rounds, but one group goes every 4:30 (approximately a 45 minute set)
Until 6:30 p.m., finish up with...
50's drill/swim by 25's @ 1:00
Thank your parents for getting you to the pool on a Friday Afternoon and get excited for tomorrow's workout. Have a great day!
Go your Meet Warmup, then take a few minutes to get a drink, go to the bathroom, then get ready for...
3 sets of:
1 x 100 swim FAST for time from a dive @ 2:30, get time (go up to 3 heats in a group, :05 apart)
1 x 75 kick FAST for time with boards @ 2:00- try to equal or better your time from the 100 swim (same stroke as the 100 you just swam)
IMPORTANT: for the 3rd set, go the 75 kick FIRST, then the 100 swim.
You can go a little easy drilling in between rounds, but one group goes every 4:30 (approximately a 45 minute set)
Until 6:30 p.m., finish up with...
50's drill/swim by 25's @ 1:00
Thank your parents for getting you to the pool on a Friday Afternoon and get excited for tomorrow's workout. Have a great day!
Thursday, December 28, 2017
Thursday, December 28, 2017- PM/IL Jr. Gold @ CM
1 x 600- 300 swim freestyle br 3, 300 reverse IM- each 100 is skulling, drill/drill/kick by 25's
1:00 rest
With fins, 4 sets of:
6 x 25's in sets of 6-
1-2, fly pull with free kick @ :40
#3- swim fly build to FAST @ :25
#4- choice fly drill @ :40
#5- swim fly FAST @ :20
#6- kick on back FAST @ :15- UDK to halfway!
After 4th round, take off fins & go 1 x 200- choice fly drill/swim by 25's- build the swim
1:00 rest, check HR
3 sets of:
9 x 50 as follows:
2- swim IM order by 25's @ :45 (@ :50 for Lane 1)
1- swim free br 3 @ :40 (any volunteers for :35?!?)
2- kick choice with boards @ :50 (@ :55)
1- swim free br 3 @ :40
2- swim/kick by 25's primary stroke @ :50 (@ :55)
1- swim free @ :40
1 x 75 kick FAST for time free, 2nd 25 NO FREE @ 1:30
1 x 125 IM- 100 swim, 25 kick FAST dolphin kick with boards @ 2:15
1 x 300 swim free with shnorkels FAST for time- who can be under 3:30 for all 3? Under 3:25?
1:00 rest between sets, check HR
If there is time...
Work on turns from midpool
100 easy drill before you get out. Do some schoolwork tonight so you're not scrambling to get it all done next Monday. REMEMBER, there will be workout tomorrow afternoon here at CM from 5-6:30 p.m. Have a great day!
1:00 rest
With fins, 4 sets of:
6 x 25's in sets of 6-
1-2, fly pull with free kick @ :40
#3- swim fly build to FAST @ :25
#4- choice fly drill @ :40
#5- swim fly FAST @ :20
#6- kick on back FAST @ :15- UDK to halfway!
After 4th round, take off fins & go 1 x 200- choice fly drill/swim by 25's- build the swim
1:00 rest, check HR
3 sets of:
9 x 50 as follows:
2- swim IM order by 25's @ :45 (@ :50 for Lane 1)
1- swim free br 3 @ :40 (any volunteers for :35?!?)
2- kick choice with boards @ :50 (@ :55)
1- swim free br 3 @ :40
2- swim/kick by 25's primary stroke @ :50 (@ :55)
1- swim free @ :40
1 x 75 kick FAST for time free, 2nd 25 NO FREE @ 1:30
1 x 125 IM- 100 swim, 25 kick FAST dolphin kick with boards @ 2:15
1 x 300 swim free with shnorkels FAST for time- who can be under 3:30 for all 3? Under 3:25?
1:00 rest between sets, check HR
If there is time...
Work on turns from midpool
100 easy drill before you get out. Do some schoolwork tonight so you're not scrambling to get it all done next Monday. REMEMBER, there will be workout tomorrow afternoon here at CM from 5-6:30 p.m. Have a great day!
Thursday Morning, December 28, 2017- AM Jr. Gold @ CM
1 x 600- 300 swim freestyle br 3, 300 reverse IM- each 100 is skulling, drill/drill/kick by 25's
1:00 rest
With fins, 4 sets of:
6 x 25's in sets of 6-
1-2, fly pull with free kick @ :40
#3- swim fly build to FAST @ :25
#4- choice fly drill @ :40
#5- swim fly FAST @ :20
#6- kick on back FAST @ :15- UDK to halfway!
After 4th round, take off fins & go 1 x 200- choice fly drill/swim by 25's- build the swim
1:00 rest, check HR
3 sets of:
9 x 50 as follows:
2- swim IM order by 25's @ :45
1- swim free br 3 @ :35
2- kick choice with boards @ :50
1- swim free br 3 @ :35
2- swim/kick by 25's primary stroke @ :50
1- swim free @ :35
1 x 75 kick FAST for time free, 2nd 25 NO FREE @ 1:30
1 x 125 IM- 100 swim, 25 kick FAST dolphin kick with boards @ 2:00
1 x 300 swim free with shnorkels FAST for time- who can be under 3:30 for all 3? Under 3:25?
1:00 rest between sets, check HR
Finish up with...
2 x 75 kick on back descend 1-2 @ 1:30- focus on UDK past the flags, every time.
1 x 50 kick FAST for time- who can be under :35 in every round???
No rest between sets
100 easy drill at 7:15 a.m., check HR. Do some schoolwork today, offer to help your parents around the house this afternoon. Have a great day!
1:00 rest
With fins, 4 sets of:
6 x 25's in sets of 6-
1-2, fly pull with free kick @ :40
#3- swim fly build to FAST @ :25
#4- choice fly drill @ :40
#5- swim fly FAST @ :20
#6- kick on back FAST @ :15- UDK to halfway!
After 4th round, take off fins & go 1 x 200- choice fly drill/swim by 25's- build the swim
1:00 rest, check HR
3 sets of:
9 x 50 as follows:
2- swim IM order by 25's @ :45
1- swim free br 3 @ :35
2- kick choice with boards @ :50
1- swim free br 3 @ :35
2- swim/kick by 25's primary stroke @ :50
1- swim free @ :35
1 x 75 kick FAST for time free, 2nd 25 NO FREE @ 1:30
1 x 125 IM- 100 swim, 25 kick FAST dolphin kick with boards @ 2:00
1 x 300 swim free with shnorkels FAST for time- who can be under 3:30 for all 3? Under 3:25?
1:00 rest between sets, check HR
Finish up with...
2 x 75 kick on back descend 1-2 @ 1:30- focus on UDK past the flags, every time.
1 x 50 kick FAST for time- who can be under :35 in every round???
No rest between sets
100 easy drill at 7:15 a.m., check HR. Do some schoolwork today, offer to help your parents around the house this afternoon. Have a great day!
Wednesday, December 27, 2017
Wednesday, December 27, 2017- PM Jr. Gold (w/AM group) @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
4 x 75 @ 1:20- 50 6k/3str free drill, then 25 kick on back build to FAST, focus on UDK past the flags
6 x 25 @ :35- odds are sit & spin back drill; evens are 1/2 ra 1/2 la back drill
3 sets of:
1 x 150 @ 2:45 in primary stroke NO FREE: 50 choice drill, 25 swim build to FAST
1 x 125 @ 2:15- 50 kick on back easy/FAST by 25's (UDK past flags), 75 drill/swim/drill in 4th best stroke, NO FREE
After 3rd set of 1 x 150/1 x 125, get right into...
9 x 75 in sets of 3's follows:
1-3, swim IM (fly/back/breast by 25's) @ 1:20, desc 1-3
4-6, 25 kick free with boards, 50 swim free br 3 @ 1:10
7-9, 25 dolphin kick with boards, 50 swim back/breast by 25's- @ 1:15
1:00 rest, check HR
LONG SWIM-
6 times through (descend the 300's 1-3 & 4-6):
150 swim IM- 50 fly, 50 back, 50 breast, good UDK throughout
100 swim free br 3/5 by 50's- neg split
50 kick free/NO FREE by 25's with boards- this should always be FAST
1:00 rest after 6th time through, check HR
7 x 100 swim @ 1:25 (maybe @ 1:35 for some if needed)- 75 swim free br 3/5/3, last 25 swim in 4th best stroke, NO FREE
Check HR
With fins, finish up with...
25's in sets of 6-
1-2, fly pull with free kick @ :40
#3- swim fly build to FAST @ :25
#4- choice fly drill @ :40
#5- swim fly FAST @ :20
#6- kick on back FAST @ :15- UDK to halfway!
100 easy drill before you get out. Back to the am schedule (for the AM group) tomorrow. Have a great day!
1:00 rest
4 x 75 @ 1:20- 50 6k/3str free drill, then 25 kick on back build to FAST, focus on UDK past the flags
6 x 25 @ :35- odds are sit & spin back drill; evens are 1/2 ra 1/2 la back drill
3 sets of:
1 x 150 @ 2:45 in primary stroke NO FREE: 50 choice drill, 25 swim build to FAST
1 x 125 @ 2:15- 50 kick on back easy/FAST by 25's (UDK past flags), 75 drill/swim/drill in 4th best stroke, NO FREE
After 3rd set of 1 x 150/1 x 125, get right into...
9 x 75 in sets of 3's follows:
1-3, swim IM (fly/back/breast by 25's) @ 1:20, desc 1-3
4-6, 25 kick free with boards, 50 swim free br 3 @ 1:10
7-9, 25 dolphin kick with boards, 50 swim back/breast by 25's- @ 1:15
1:00 rest, check HR
LONG SWIM-
6 times through (descend the 300's 1-3 & 4-6):
150 swim IM- 50 fly, 50 back, 50 breast, good UDK throughout
100 swim free br 3/5 by 50's- neg split
50 kick free/NO FREE by 25's with boards- this should always be FAST
1:00 rest after 6th time through, check HR
7 x 100 swim @ 1:25 (maybe @ 1:35 for some if needed)- 75 swim free br 3/5/3, last 25 swim in 4th best stroke, NO FREE
Check HR
With fins, finish up with...
25's in sets of 6-
1-2, fly pull with free kick @ :40
#3- swim fly build to FAST @ :25
#4- choice fly drill @ :40
#5- swim fly FAST @ :20
#6- kick on back FAST @ :15- UDK to halfway!
100 easy drill before you get out. Back to the am schedule (for the AM group) tomorrow. Have a great day!
Tuesday, December 26, 2017
Wednesday Morning, December 27, 2017- IL Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
4 x 75 @ 1:20- 50 6k/3str free drill, then 25 kick on back build to FAST, focus on UDK past the flags
6 x 25 @ :35- odds are sit & spin back drill; evens are 1/2 ra 1/2 la back drill
3 sets of:
1 x 150 @ 2:45 in primary stroke NO FREE: 50 choice drill, 25 swim build to FAST
1 x 125 @ 2:15- 50 kick on back easy/FAST by 25's (UDK past flags), 75 drill/swim/drill in 4th best stroke, NO FREE
After 3rd set of 1 x 150/1 x 125, get right into...
9 x 75 in sets of 3's follows:
1-3, swim IM (fly/back/breast by 25's) @ 1:20, desc 1-3
4-6, 25 kick free with boards, 50 swim free br 3 @ 1:10
7-9, 25 dolphin kick with boards, 50 swim back/breast by 25's- @ 1:15
1:00 rest, check HR
LONG SWIM-
6 times through (descend the 300's 1-3 & 4-6):
150 swim IM- 50 fly, 50 back, 50 breast, good UDK throughout
100 swim free br 3/5 by 50's- neg split
50 kick free/NO FREE by 25's with boards- this should always be FAST
1:00 rest after 6th time through, check HR
7 x 100 swim @ 1:25 (maybe @ 1:35 for some if needed)- 75 swim free br 3/5/3, last 25 swim in 4th best stroke, NO FREE
Check HR
With fins, finish up with...
25's in sets of 6-
1-2, fly pull with free kick @ :40
#3- swim fly build to FAST @ :25
#4- choice fly drill @ :40
#5- swim fly FAST @ :20
#6- kick on back FAST @ :15- UDK to halfway!
You can go every third set (of 6 x 25's) some other stroke, then take 1:00 rest before getting into the next set.
100 easy drill before you get out. Do some reading today, enjoy the time with your families & friends. Have a great day!
1:00 rest
4 x 75 @ 1:20- 50 6k/3str free drill, then 25 kick on back build to FAST, focus on UDK past the flags
6 x 25 @ :35- odds are sit & spin back drill; evens are 1/2 ra 1/2 la back drill
3 sets of:
1 x 150 @ 2:45 in primary stroke NO FREE: 50 choice drill, 25 swim build to FAST
1 x 125 @ 2:15- 50 kick on back easy/FAST by 25's (UDK past flags), 75 drill/swim/drill in 4th best stroke, NO FREE
After 3rd set of 1 x 150/1 x 125, get right into...
9 x 75 in sets of 3's follows:
1-3, swim IM (fly/back/breast by 25's) @ 1:20, desc 1-3
4-6, 25 kick free with boards, 50 swim free br 3 @ 1:10
7-9, 25 dolphin kick with boards, 50 swim back/breast by 25's- @ 1:15
1:00 rest, check HR
LONG SWIM-
6 times through (descend the 300's 1-3 & 4-6):
150 swim IM- 50 fly, 50 back, 50 breast, good UDK throughout
100 swim free br 3/5 by 50's- neg split
50 kick free/NO FREE by 25's with boards- this should always be FAST
1:00 rest after 6th time through, check HR
7 x 100 swim @ 1:25 (maybe @ 1:35 for some if needed)- 75 swim free br 3/5/3, last 25 swim in 4th best stroke, NO FREE
Check HR
With fins, finish up with...
25's in sets of 6-
1-2, fly pull with free kick @ :40
#3- swim fly build to FAST @ :25
#4- choice fly drill @ :40
#5- swim fly FAST @ :20
#6- kick on back FAST @ :15- UDK to halfway!
You can go every third set (of 6 x 25's) some other stroke, then take 1:00 rest before getting into the next set.
100 easy drill before you get out. Do some reading today, enjoy the time with your families & friends. Have a great day!
Sunday, December 24, 2017
Sunday Morning, December 24, 2017- Combined Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- 50 choice, 25 skulling by 25's
1:00 rest
2 x 250 @ :15 rest- 100 drill/swim free by 25's, 50 breast kick on back (UDK past the flags!), then 100 drill/swim by 25's NO FREE
Everybody together...
6 x 50 @ 1:00- 6k/3 strokes free drill, breast pull with free kick drill by 25's
6 x 25 kick on back @ :40- odds are UDK to halfway, then choice kick; evens are UDK to halfway, then FAST kick free to the end
8 x 75 as follows- swim breast/free by 25's, last 25 is fly kick with boards; 3 @ 1:10 (1:20), 3 @ 1:05 (1:15), then :30 rest...last 2 x 75 @ 1:00 (1:10)
:30 rest, check HR, then...
3 x 150 swim free desc 1-3 to what you can, #3 should be juicy! Make sure you get your time for #3
1:00 rest, check HR
CHALLENGE SET- guess it and you STILL have to do it!
Until 10 a.m., with boards, finish up with...
4 x partner kick 25's with forward ss at midpool
2 x 50 kick FAST for time on back (no partner, no ss- but lots of FAST & FURIOUS UDK'S!) @ 1:
No rest between sets; 1st set of 25's @ :45; 2nd round @ :35; 3rd round @ :25- repeat if there's time
100 easy drill before you get out. Enjoy the 2 days off with your families- be sure to drink lots of water, don't "over-indulge," and offer to help your parents (or hosts) with cleaning up. Have a great day, see you on Wednesday at 5:00 p.m.!
1:00 rest
2 x 250 @ :15 rest- 100 drill/swim free by 25's, 50 breast kick on back (UDK past the flags!), then 100 drill/swim by 25's NO FREE
Everybody together...
6 x 50 @ 1:00- 6k/3 strokes free drill, breast pull with free kick drill by 25's
6 x 25 kick on back @ :40- odds are UDK to halfway, then choice kick; evens are UDK to halfway, then FAST kick free to the end
8 x 75 as follows- swim breast/free by 25's, last 25 is fly kick with boards; 3 @ 1:10 (1:20), 3 @ 1:05 (1:15), then :30 rest...last 2 x 75 @ 1:00 (1:10)
:30 rest, check HR, then...
3 x 150 swim free desc 1-3 to what you can, #3 should be juicy! Make sure you get your time for #3
1:00 rest, check HR
CHALLENGE SET- guess it and you STILL have to do it!
Until 10 a.m., with boards, finish up with...
4 x partner kick 25's with forward ss at midpool
2 x 50 kick FAST for time on back (no partner, no ss- but lots of FAST & FURIOUS UDK'S!) @ 1:
No rest between sets; 1st set of 25's @ :45; 2nd round @ :35; 3rd round @ :25- repeat if there's time
100 easy drill before you get out. Enjoy the 2 days off with your families- be sure to drink lots of water, don't "over-indulge," and offer to help your parents (or hosts) with cleaning up. Have a great day, see you on Wednesday at 5:00 p.m.!
Saturday, December 23, 2017
Saturday, December 23, 2017- Combined Jr. Gold @ CM
Happy Festivus!
After PMI...
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
6 x 50 drill/kick by 25's @ 1:00- odds are free, evens are 4th best stroke
3 x 150 @ 2:45- 25 swim free br 3 (build), 50 drill/swim by 25's in 4th best stroke- NO FREE
5 x 100 @ 1:45- odds are swim/kick by 50's in 4th best stroke NO FREE (desc 1-3), evens are drill/kick by 50's- also in 4th best stroke NO FREE
9 x 100 swim as follows:
1&2- swim 75 free br 3/5/3 by 25's, 25 in 4th best stroke @ 1:20 (or 1:25, or 1:30)
#3- swim all free br 3 @ 1:10 (or @ 1:15, or 1:20)
1:00 rest, check HR
5 sets of:
3 x 75- 25 kick with boards, 50 kick on back FAST @ 1:20
1 x 125- 50 kick choice on back (UDK!), 75 kick FAST IM with boards
BROKEN 100 KICK- different from round to round
1:00 rest between sets, check HR
From a dive until 10 a.m., finish up with...
4 x 50 @ 1:30- 25 swim FAST into a turn, then 25 drill back to the starting end
1 x 75 swim FAST for time from a dive
100 easy drill before you get out. Do an excellent job with drylands today, take good care of yourselves away from the pool & enjoy the time with your families. Have a great day!
After PMI...
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
6 x 50 drill/kick by 25's @ 1:00- odds are free, evens are 4th best stroke
3 x 150 @ 2:45- 25 swim free br 3 (build), 50 drill/swim by 25's in 4th best stroke- NO FREE
5 x 100 @ 1:45- odds are swim/kick by 50's in 4th best stroke NO FREE (desc 1-3), evens are drill/kick by 50's- also in 4th best stroke NO FREE
9 x 100 swim as follows:
1&2- swim 75 free br 3/5/3 by 25's, 25 in 4th best stroke @ 1:20 (or 1:25, or 1:30)
#3- swim all free br 3 @ 1:10 (or @ 1:15, or 1:20)
1:00 rest, check HR
5 sets of:
3 x 75- 25 kick with boards, 50 kick on back FAST @ 1:20
1 x 125- 50 kick choice on back (UDK!), 75 kick FAST IM with boards
BROKEN 100 KICK- different from round to round
1:00 rest between sets, check HR
From a dive until 10 a.m., finish up with...
4 x 50 @ 1:30- 25 swim FAST into a turn, then 25 drill back to the starting end
1 x 75 swim FAST for time from a dive
100 easy drill before you get out. Do an excellent job with drylands today, take good care of yourselves away from the pool & enjoy the time with your families. Have a great day!
Thursday, December 21, 2017
Thursday, December 21, 2017- Combined Jr. Gold @ CM
1 x 600- 300 swim free, 200 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest
2 x 125 @ 2:15- 50 6k-3str free drill, then 75 drill/swim (build)/drill in primary stroke
4 x 75 @ 1:20- 25 blow it out the back fly drill, 50 choice drill in 4th best stroke
6 x 50 @ :55- swim/kick by 25's, odds are fly, evens are choice
:30 rest, check HR; then...
4 x 75 @ 1:20 in primary stroke, drill/swim/drill by 25's- build the swim to race pace
6 x 50 swim at 200 GP @ 1:00 (#3 is drill), get times and figure avg
1:00 rest
MYSTERY SET- guess it and you don't have to do it
The set is:
1 x 100 swim free br 3 @ 1:15 (or @ 1:20- Lane 1)
1* x 50 swim at 200 Goal Pace in primary stroke (NO FREE) @ :50
1 x 50 drill @ 1:00
*add 1 x 50 at 200 Goal Pace in each round- up to 6 x 50, BUT...add :05 to the interval; the first 5 rounds are all in primary stroke, while the last round (6 x 50) are free
If there is time, until 6:30 p.m.,
1 x BROKEN 100-
75 kick FAST for time with boards, :10 rest, 25 swim FAST in primary stroke NO FREE
Get time, then get right into...
1 x 75 drill/swim/drill by 25's in primary stroke
:30 rest between sets
100 easy drill before you get out. Take good care of yourself away from the pool today; do some reading and help your parents around the house. Have a great day!
1:00 rest
2 x 125 @ 2:15- 50 6k-3str free drill, then 75 drill/swim (build)/drill in primary stroke
4 x 75 @ 1:20- 25 blow it out the back fly drill, 50 choice drill in 4th best stroke
6 x 50 @ :55- swim/kick by 25's, odds are fly, evens are choice
:30 rest, check HR; then...
4 x 75 @ 1:20 in primary stroke, drill/swim/drill by 25's- build the swim to race pace
6 x 50 swim at 200 GP @ 1:00 (#3 is drill), get times and figure avg
1:00 rest
MYSTERY SET- guess it and you don't have to do it
The set is:
1 x 100 swim free br 3 @ 1:15 (or @ 1:20- Lane 1)
1* x 50 swim at 200 Goal Pace in primary stroke (NO FREE) @ :50
1 x 50 drill @ 1:00
*add 1 x 50 at 200 Goal Pace in each round- up to 6 x 50, BUT...add :05 to the interval; the first 5 rounds are all in primary stroke, while the last round (6 x 50) are free
If there is time, until 6:30 p.m.,
1 x BROKEN 100-
75 kick FAST for time with boards, :10 rest, 25 swim FAST in primary stroke NO FREE
Get time, then get right into...
1 x 75 drill/swim/drill by 25's in primary stroke
:30 rest between sets
100 easy drill before you get out. Take good care of yourself away from the pool today; do some reading and help your parents around the house. Have a great day!
Thursday Morning, December 21, 2017- AM Jr. Gold @ CM
1 x 600- 300 swim free, 200 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest
2 x 125 @ 2:15- 50 6k-3str free drill, then 75 drill/swim (build)/drill in primary stroke
4 x 75 @ 1:20- 25 blow it out the back fly drill, 50 choice drill in 4th best stroke
6 x 50 @ :55- swim/kick by 25's, odds are fly, evens are choice
:30 rest, check HR
18 x 25 as follows-
1- 1/2 ra fly drill, 1/2 la fly drill @ :40
2- swim fly build to FAST @ :30
3- kick choice FAST @ :20- focus on explosive UDK off the wall to at least 8 yards out
1:00 rest, check HR again
4 x 75 @ 1:20 in primary stroke, drill/swim/drill by 25's- build the swim to race pace
6 x 50 swim at 200 GP @ 1:00 (#3 is drill), get times and figure avg
1:00 rest
MYSTERY SET- guess it and you don't have to do it
*The set is:
1 x 100 swim free br 3 @ 1:10
1* x 50 swim at 200 Goal Pace @ :50
1 x 50 drill @ 1:00
No rest between sets
*in each round, add 1 x 50 at Goal Pace, but add :05 to the interval, as well- up to 6 x 50 swim at 200 Goal Pace. The very last round (6 x 50) can be free, but the first 5 rounds are all in primary stroke NO FREE for the 50's at Goal Pace.
Until 7:15 a.m.,
With boards @ BROKEN 100-
75 kick FAST for time, :10 rest, 25 swim FAST in primary stroke NO FREE
75 drill/swim/drill by 25's in primary stroke
:30 rest between sets
100 easy drill before you get out. Take good care of yourself away from the pool today; do some reading and help your parents around the house. Have a great day!
1:00 rest
2 x 125 @ 2:15- 50 6k-3str free drill, then 75 drill/swim (build)/drill in primary stroke
4 x 75 @ 1:20- 25 blow it out the back fly drill, 50 choice drill in 4th best stroke
6 x 50 @ :55- swim/kick by 25's, odds are fly, evens are choice
:30 rest, check HR
18 x 25 as follows-
1- 1/2 ra fly drill, 1/2 la fly drill @ :40
2- swim fly build to FAST @ :30
3- kick choice FAST @ :20- focus on explosive UDK off the wall to at least 8 yards out
1:00 rest, check HR again
4 x 75 @ 1:20 in primary stroke, drill/swim/drill by 25's- build the swim to race pace
6 x 50 swim at 200 GP @ 1:00 (#3 is drill), get times and figure avg
1:00 rest
MYSTERY SET- guess it and you don't have to do it
*The set is:
1 x 100 swim free br 3 @ 1:10
1* x 50 swim at 200 Goal Pace @ :50
1 x 50 drill @ 1:00
No rest between sets
*in each round, add 1 x 50 at Goal Pace, but add :05 to the interval, as well- up to 6 x 50 swim at 200 Goal Pace. The very last round (6 x 50) can be free, but the first 5 rounds are all in primary stroke NO FREE for the 50's at Goal Pace.
Until 7:15 a.m.,
With boards @ BROKEN 100-
75 kick FAST for time, :10 rest, 25 swim FAST in primary stroke NO FREE
75 drill/swim/drill by 25's in primary stroke
:30 rest between sets
100 easy drill before you get out. Take good care of yourself away from the pool today; do some reading and help your parents around the house. Have a great day!
Wednesday, December 20, 2017
Wednesday, December 20, 2017- PM Jr. Gold @ CM
1 x 600- 300 swim free, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
4 x 75 @ 1:20- 25 fist free br 3, then 50 6k/switch backstroke drill
3 x 100- 25 swim free br 3, 25 swim backstroke (build each 25), then 50 2 kicks 1 pull breast drill with great pullouts, all @ 1:45
4 x 125 @ 2:00- 75 swim back/breast/free by 25's, last 50 kick on back easy/FAST by 25's, explosive UDK's off each wall
:30 rest, check HR; then continue right into...
18 x 25's as follows
1- fly pull with free kick drill @ :40
2- swim fly build to FAST @ :30
3- kick FAST on back @ :20- focus on the UDK off the wall!
1:00 rest, check HR again
LONG SWIM-
3 times through:
1 x 600- 100 swim free (target mile pace-1000-500 free pace, by rounds), 100 swim IM, 100 swim primary stroke
100 kick primary/free by 50's with boards
Eyeball your time for each 700, desc 1-3; the 3rd 700 should be JUICY
1:00 rest, check HR
7 x 100 swim free (3rd 25 in 4th best stroke, NO FREE) on the fastest interval you can handle
Check HR
100 easy drill before you get out. Do some reading tonight- or some actual homework, and ask parents what you can do around the house. Have a great day!
1:00 rest
4 x 75 @ 1:20- 25 fist free br 3, then 50 6k/switch backstroke drill
3 x 100- 25 swim free br 3, 25 swim backstroke (build each 25), then 50 2 kicks 1 pull breast drill with great pullouts, all @ 1:45
4 x 125 @ 2:00- 75 swim back/breast/free by 25's, last 50 kick on back easy/FAST by 25's, explosive UDK's off each wall
:30 rest, check HR; then continue right into...
18 x 25's as follows
1- fly pull with free kick drill @ :40
2- swim fly build to FAST @ :30
3- kick FAST on back @ :20- focus on the UDK off the wall!
1:00 rest, check HR again
LONG SWIM-
3 times through:
1 x 600- 100 swim free (target mile pace-1000-500 free pace, by rounds), 100 swim IM, 100 swim primary stroke
100 kick primary/free by 50's with boards
Eyeball your time for each 700, desc 1-3; the 3rd 700 should be JUICY
1:00 rest, check HR
7 x 100 swim free (3rd 25 in 4th best stroke, NO FREE) on the fastest interval you can handle
Check HR
100 easy drill before you get out. Do some reading tonight- or some actual homework, and ask parents what you can do around the house. Have a great day!
Tuesday, December 19, 2017
Wednesday Morning, December 20, 2017- Jr. Gold @ IL
1 x 600- 300 swim free, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
4 x 50 @ 1:00- swim free br 3, fist drill br 3- count strokes on both, how close can you get those #'s
4 x 75 @ 1:20- 25 swim free br 3 (smooth & strong into the turn), then 50 6k/switch backstroke drill
4 x 100- 25 swim free br 3, 25 swim backstroke (build each 25), then 50 2 kicks 1 pull breast drill with great pullouts, all @ 1:45
4 x 125 @ 2:00- 75 swim back/breast/free by 25's, last 50 kick on back easy/FAST by 25's, explosive UDK's off each wall
:30 rest, check HR; then continue right into...
18 x 25's as follows
1- fly pull with free kick drill @ :40
2- swim fly build to FAST @ :30
3- kick FAST on back @ :20- focus on the UDK off the wall!
1:00 rest, check HR again
LONG SWIM-
3 times through:
1 x 600- 100 swim free (target mile pace-1000-500 free pace, by rounds), 100 swim IM, 100 swim primary stroke
100 kick primary/free by 50's with boards
Eyeball your time for each 700, desc 1-3; the 3rd 700 should be JUICY
1:00 rest, check HR
7 x 100 swim free (3rd 25 in 4th best stroke, NO FREE) on the fastest interval you can handle
Check HR
Until 7:15 a.m., go 50's @ 1:30 as follows-
25 from a dive RACE to a turn (that means FAST), then 25 drill back to the start end; go 3 primary stroke, 3 fly, 3 free
100 easy drill before you get out. Do some reading today, and offer to help your parents around the house. Have a great day!
1:00 rest
4 x 50 @ 1:00- swim free br 3, fist drill br 3- count strokes on both, how close can you get those #'s
4 x 75 @ 1:20- 25 swim free br 3 (smooth & strong into the turn), then 50 6k/switch backstroke drill
4 x 100- 25 swim free br 3, 25 swim backstroke (build each 25), then 50 2 kicks 1 pull breast drill with great pullouts, all @ 1:45
4 x 125 @ 2:00- 75 swim back/breast/free by 25's, last 50 kick on back easy/FAST by 25's, explosive UDK's off each wall
:30 rest, check HR; then continue right into...
18 x 25's as follows
1- fly pull with free kick drill @ :40
2- swim fly build to FAST @ :30
3- kick FAST on back @ :20- focus on the UDK off the wall!
1:00 rest, check HR again
LONG SWIM-
3 times through:
1 x 600- 100 swim free (target mile pace-1000-500 free pace, by rounds), 100 swim IM, 100 swim primary stroke
100 kick primary/free by 50's with boards
Eyeball your time for each 700, desc 1-3; the 3rd 700 should be JUICY
1:00 rest, check HR
7 x 100 swim free (3rd 25 in 4th best stroke, NO FREE) on the fastest interval you can handle
Check HR
Until 7:15 a.m., go 50's @ 1:30 as follows-
25 from a dive RACE to a turn (that means FAST), then 25 drill back to the start end; go 3 primary stroke, 3 fly, 3 free
100 easy drill before you get out. Do some reading today, and offer to help your parents around the house. Have a great day!
Tuesday Afternoon, December 19, 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
6 x 75 @ 1:20- 25 breast kick on back (UDK to 1/2 way), then 50 choice drill
4 x 50 kick (build) on back, drill (different) by 25's @ 1:00
9 x 100 swim in sets of 3 as follows:
1&2- swim 75 free br 3/5/3 by 25's, then last 25 swim in 4th best stroke NO FREE, desc 1-2 @ 1:40
#3- swim IM @ 1:30, desc 1-3 if you can.
1:00 rest, check HR
2 sets of:
4 x 100 @ 1:50- 50 kick with boards breast/choice by 25's, 25 kick free on back, 25 swim primary stroke build to FAST
3 x 200 @ 3:45- all kick, except 3rd 50 is swim (by 25's) dps/race pace in primary stroke
6 x 50 kick FAST with boards (IM order by 25's in 1st set) or on back (free/choice by 25's in 2nd set; all @1:05
No rest between sets
Until 6:30 p.m., finish up with 25's partner kick- 4 @ :45, 4 @ :35, 4 @ :25- be sure to race these, with a forward somersault at midpool!
100 easy drill before you get out. Do some reading today and offer to help around the house. Have a great day!
1:00 rest
6 x 75 @ 1:20- 25 breast kick on back (UDK to 1/2 way), then 50 choice drill
4 x 50 kick (build) on back, drill (different) by 25's @ 1:00
9 x 100 swim in sets of 3 as follows:
1&2- swim 75 free br 3/5/3 by 25's, then last 25 swim in 4th best stroke NO FREE, desc 1-2 @ 1:40
#3- swim IM @ 1:30, desc 1-3 if you can.
1:00 rest, check HR
2 sets of:
4 x 100 @ 1:50- 50 kick with boards breast/choice by 25's, 25 kick free on back, 25 swim primary stroke build to FAST
3 x 200 @ 3:45- all kick, except 3rd 50 is swim (by 25's) dps/race pace in primary stroke
6 x 50 kick FAST with boards (IM order by 25's in 1st set) or on back (free/choice by 25's in 2nd set; all @1:05
No rest between sets
Until 6:30 p.m., finish up with 25's partner kick- 4 @ :45, 4 @ :35, 4 @ :25- be sure to race these, with a forward somersault at midpool!
100 easy drill before you get out. Do some reading today and offer to help around the house. Have a great day!
Tuesday Morning, December 19, 2017- AM 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
6 x 75 @ 1:20- 25 breast kick on back (UDK to 1/2 way), then 50 choice drill
4 x 50 kick (build) on back, drill (different) by 25's @ 1:00
2 sets of:
4 x 100 @ 1:45- 50 kick with boards breast/choice by 25's, 25 kick free on back, 25 swim build to FAST
3 x 200 @ 3:40- all kick, except 3rd 50 is swim dps/race pace in primary stroke
6 x 50 kick FAST with boards (IM order by 25's in 1st set) or on back (free/choice by 25's in 2nd set; all @ :55
No rest between sets
LONG SWIM-
3 times through:
1 x 600- 100 swim free (target mile pace-1000-500 free pace, by rounds), 100 swim IM, 100 swim primary stroke
100 kick primary/free by 50's with boards
Eyeball your time for each 700, desc 1-3
1:00 rest, check HR
7 x 100 swim free (3rd 25 in 4th best stroke, NO FREE) on the fastest interval you can handle
Check HR
Until 7:15 a.m., finish up with 25's partner kick- 4 @ :45, 4 @ :35, 4 @ :25
100 easy drill before you get out. Do some reading today and offer to help around the house. Have a great day!
1:00 rest
6 x 75 @ 1:20- 25 breast kick on back (UDK to 1/2 way), then 50 choice drill
4 x 50 kick (build) on back, drill (different) by 25's @ 1:00
2 sets of:
4 x 100 @ 1:45- 50 kick with boards breast/choice by 25's, 25 kick free on back, 25 swim build to FAST
3 x 200 @ 3:40- all kick, except 3rd 50 is swim dps/race pace in primary stroke
6 x 50 kick FAST with boards (IM order by 25's in 1st set) or on back (free/choice by 25's in 2nd set; all @ :55
No rest between sets
LONG SWIM-
3 times through:
1 x 600- 100 swim free (target mile pace-1000-500 free pace, by rounds), 100 swim IM, 100 swim primary stroke
100 kick primary/free by 50's with boards
Eyeball your time for each 700, desc 1-3
1:00 rest, check HR
7 x 100 swim free (3rd 25 in 4th best stroke, NO FREE) on the fastest interval you can handle
Check HR
Until 7:15 a.m., finish up with 25's partner kick- 4 @ :45, 4 @ :35, 4 @ :25
100 easy drill before you get out. Do some reading today and offer to help around the house. Have a great day!
Monday, December 18, 2017
Monday, December 18, 2017- PM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is reverse 100 IM drill
1:00 rest
4 x 50 catchup free drill @ 1:00
4 x 75 drill/kick/drill by 25's in primary stroke NO FREE @ 1:20- build the kick
4 x 50 swim/kick by 25's @ :45 (free in the first set, primary in the 2nd set)
4 x 75 kick IM order by 25's @ 1:20, desc 1-2's (with boards in 2nd set @ 1:15)
Check HR
3 sets of:
4 x 50 swim in primary stroke @ :45 (or @ :50)
1 x 100 swim free br 3 @ 1:15 (or @ 1:20)
1 x 100 swim IM- get time, desc 1-3
:30 rest between sets, check HR
3 sets of:
4 x 50 swim in primary stroke @ :45- 2nd 25 @ race pace
1 x 150 drill/swim by 25's in primary stroke @ 3:00 (swim is dps)
1 x 100 swim FAST for time in primary stroke
1:00 rest between sets, check HR
If there is time...
Partner kick 25's kick with boards until 6:30
100 easy drill before you get out. Do some reading today, offer to help around the house and get some extra rest so you're ready for tomorrow's LONG SWIM. Have a great day!
1:00 rest
4 x 50 catchup free drill @ 1:00
4 x 75 drill/kick/drill by 25's in primary stroke NO FREE @ 1:20- build the kick
4 x 50 swim/kick by 25's @ :45 (free in the first set, primary in the 2nd set)
4 x 75 kick IM order by 25's @ 1:20, desc 1-2's (with boards in 2nd set @ 1:15)
Check HR
3 sets of:
4 x 50 swim in primary stroke @ :45 (or @ :50)
1 x 100 swim free br 3 @ 1:15 (or @ 1:20)
1 x 100 swim IM- get time, desc 1-3
:30 rest between sets, check HR
3 sets of:
4 x 50 swim in primary stroke @ :45- 2nd 25 @ race pace
1 x 150 drill/swim by 25's in primary stroke @ 3:00 (swim is dps)
1 x 100 swim FAST for time in primary stroke
1:00 rest between sets, check HR
If there is time...
Partner kick 25's kick with boards until 6:30
100 easy drill before you get out. Do some reading today, offer to help around the house and get some extra rest so you're ready for tomorrow's LONG SWIM. Have a great day!
Monday, December 18, 2017- Jr. Gold @ CM&IL
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is reverse 100 IM drill
1:00 rest
2 sets of:
4 x 50 catchup free drill @ 1:00
4 x 75 drill/kick/drill by 25's in primary stroke NO FREE @ 1:20- build the kick
4 x 50 swim/kick by 25's @ :45 (free in the first set, primary in the 2nd set)
4 x 75 kick IM order by 25's @ 1:20, desc 1-2's (with boards in 2nd set @ 1:15)
No rest between sets; check HR after 2nd set
3 sets of:
4 x 50 swim in primary stroke @ :45
1 x 100 swim free br 3 @ 1:15
1 x 100 swim IM- get time, desc 1-3
:30 rest between sets, check HR
3 sets of:
4 x 50 swim in primary stroke @ :45- 2nd 25 @ race pace
1 x 150 drill/swim by 25's in primary stroke @ 3:00 (swim is dps)
1 x 100 swim FAST for time in primary stroke
1:00 rest between sets, check HR
Until the end of workout...
2 x 75 kick in primary stroke- different from round to round
1 x 50 swim FAST (IM transition by 25's) @ 1:00
No rest between sets
100 easy drill before you get out. Do some reading today, offer to help around the house and get some extra rest so you're ready for tomorrow's LONG SWIM. Have a great day!
1:00 rest
2 sets of:
4 x 50 catchup free drill @ 1:00
4 x 75 drill/kick/drill by 25's in primary stroke NO FREE @ 1:20- build the kick
4 x 50 swim/kick by 25's @ :45 (free in the first set, primary in the 2nd set)
4 x 75 kick IM order by 25's @ 1:20, desc 1-2's (with boards in 2nd set @ 1:15)
No rest between sets; check HR after 2nd set
3 sets of:
4 x 50 swim in primary stroke @ :45
1 x 100 swim free br 3 @ 1:15
1 x 100 swim IM- get time, desc 1-3
:30 rest between sets, check HR
3 sets of:
4 x 50 swim in primary stroke @ :45- 2nd 25 @ race pace
1 x 150 drill/swim by 25's in primary stroke @ 3:00 (swim is dps)
1 x 100 swim FAST for time in primary stroke
1:00 rest between sets, check HR
Until the end of workout...
2 x 75 kick in primary stroke- different from round to round
1 x 50 swim FAST (IM transition by 25's) @ 1:00
No rest between sets
100 easy drill before you get out. Do some reading today, offer to help around the house and get some extra rest so you're ready for tomorrow's LONG SWIM. Have a great day!
Sunday, December 17, 2017
Sunday, December 17, 2017- Combined Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest
2 x 200 @ 3:40- 50 fist free drill free br 3, 50 2 kicks 1 pull breast drill
4 x 75 @ 1:20- 25 kick free head out (build), 50 choice drill breaststroke
9 x 50 swim breast/free by 25's- 3 @ :55, 3 @ :45, 3 @ 1:05 desc 1-3
1:00 rest, check HR & get fins
With fins, 6 sets of:
3 x 50 swim desc 1-3 @ 1:00, #3 should be juicy!
1 x 50 @ 1:00- LUNGBUSTER/swim by 25's, FAST; how close can you come to your time on #3 above?
With shnorkels, finish up with...
50's swim free- 3 @ :50, 1 @ :40 (add 1 @ :40 until you get to 3 & 3)
100 easy drill before you get out. Remember, the holiday schedule begins tomorrow (it's on the website). Have a great day!
1:00 rest
2 x 200 @ 3:40- 50 fist free drill free br 3, 50 2 kicks 1 pull breast drill
4 x 75 @ 1:20- 25 kick free head out (build), 50 choice drill breaststroke
9 x 50 swim breast/free by 25's- 3 @ :55, 3 @ :45, 3 @ 1:05 desc 1-3
1:00 rest, check HR & get fins
With fins, 6 sets of:
3 x 50 swim desc 1-3 @ 1:00, #3 should be juicy!
1 x 50 @ 1:00- LUNGBUSTER/swim by 25's, FAST; how close can you come to your time on #3 above?
With shnorkels, finish up with...
50's swim free- 3 @ :50, 1 @ :40 (add 1 @ :40 until you get to 3 & 3)
100 easy drill before you get out. Remember, the holiday schedule begins tomorrow (it's on the website). Have a great day!
Saturday, December 16, 2017
Saturday Morning, December 16, 2017- Combined Jr. Gold @ CM
1 x 600- 300 easy swim freestyle, 200 reverse IM drill, 100 easy choice kick on back
1:00 rest
Remember what we talked about with "PMI."
6 x 75 @ 1:20- 25 fist free drill br 3, 50 choice drill NO FREE
4 x 100 @ 1:45- 25 kick choice (build), 75 drill/swim/drill by 25's (o- free, e- NO FREE)
8 x 25 @ :45, partner sprints- go 2 swim, 2 kick (backwards ss at midpool on the kick)
1:00 rest, check HR
Get ready...
HOUR OF POWER- 60 x 50 kick @ 1:00 all FAST, 6 with boards, 6 on your back; keep track of your avg times for both (with boards & on back)
Finish up with...
150's swim with shnorkels & choice equipment; each 150 is 100 swim, 50 kick with boards, @ 2:40
100 easy drill before you get out. Do some reading over the break, offer to help your parents around the house. Regular drylands today and regular workout tomorrow night at Ida Lee. Have a great day!
1:00 rest
Remember what we talked about with "PMI."
6 x 75 @ 1:20- 25 fist free drill br 3, 50 choice drill NO FREE
4 x 100 @ 1:45- 25 kick choice (build), 75 drill/swim/drill by 25's (o- free, e- NO FREE)
8 x 25 @ :45, partner sprints- go 2 swim, 2 kick (backwards ss at midpool on the kick)
1:00 rest, check HR
Get ready...
HOUR OF POWER- 60 x 50 kick @ 1:00 all FAST, 6 with boards, 6 on your back; keep track of your avg times for both (with boards & on back)
Finish up with...
150's swim with shnorkels & choice equipment; each 150 is 100 swim, 50 kick with boards, @ 2:40
100 easy drill before you get out. Do some reading over the break, offer to help your parents around the house. Regular drylands today and regular workout tomorrow night at Ida Lee. Have a great day!
Thursday, December 14, 2017
Thursday, December 14, 2017- Combined Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
3 x 150 @ 3:00- 50 ra2 la2 free drill, then 100 drill/swim by 25's fly (drill is 1/2 ra 1/2 la fly drill)
6 x 50 swim/kick by 25's @ :55
1-3, free
4-6, fly
1:00 rest- check HR & review the 100's in the next set.
9 x 100 in sets of 3-
1- swim 25 fly, 75 free br 3/5/3 by 25's @ 1:30
2- swim all free br 3 @ 1:15
3- swim 75 free br 3/5/3 by 25's, last 25 swim fly @ 1:30
:30 rest after #3, then last 6 straight through
1:00 rest after #12, check HR, then...
24 x 75 kick:
1-3, 25 FAST kick with boards, 50 choice kick on back, neg split
4-5, 50 swim/kick by 25's fly, last 25 kick FAST breaststroke with boards
#6- all straight kick FAST for time with boards (will be BROKEN in even rounds)
1st set of 6 @ 1:25; 2nd set @ 1:20; 3rd set @ 1:15; last set @???
With shnorkels & choice toys, until 6:00 p.m., finish up with...
300's swim free descend 1-3's; 1st set of 3, the shnorkel is on for #1; 2nd set, shnorkel on for #2; 3rd set, shnorkel is on for #3. Start @ 5:00 & we'll see how that goes.
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the Holiday Training. Have a great day!
1:00 rest
3 x 150 @ 3:00- 50 ra2 la2 free drill, then 100 drill/swim by 25's fly (drill is 1/2 ra 1/2 la fly drill)
6 x 50 swim/kick by 25's @ :55
1-3, free
4-6, fly
1:00 rest- check HR & review the 100's in the next set.
9 x 100 in sets of 3-
1- swim 25 fly, 75 free br 3/5/3 by 25's @ 1:30
2- swim all free br 3 @ 1:15
3- swim 75 free br 3/5/3 by 25's, last 25 swim fly @ 1:30
:30 rest after #3, then last 6 straight through
1:00 rest after #12, check HR, then...
24 x 75 kick:
1-3, 25 FAST kick with boards, 50 choice kick on back, neg split
4-5, 50 swim/kick by 25's fly, last 25 kick FAST breaststroke with boards
#6- all straight kick FAST for time with boards (will be BROKEN in even rounds)
1st set of 6 @ 1:25; 2nd set @ 1:20; 3rd set @ 1:15; last set @???
With shnorkels & choice toys, until 6:00 p.m., finish up with...
300's swim free descend 1-3's; 1st set of 3, the shnorkel is on for #1; 2nd set, shnorkel on for #2; 3rd set, shnorkel is on for #3. Start @ 5:00 & we'll see how that goes.
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the Holiday Training. Have a great day!
Thursday, December 14, 2017- AM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- eacxh 100 is drill/drill/kick/skulling by 25's
1:00 rest
With fins,
3 x 25 ra2 la2 fly drill @ :35
2 x 25 swim fly build, desc 1-2 @ :30
3 x 25 3k 1p fly drill @ :35
2 x 25 swim fly @ :25, #2 should be pretty quick
3 x 25 fly pull with free kick drill @ :35
2 x 25 swim fly FAST @ :20
1 x 100 "blow it out the back" drill
:30 rest
12 x 25 in sets of 3:
1&2, swim fly descend 1-2 @ :30
#3- kick FAST on back @ :15
Check HR after #12, then take fins off.
12 x 100 in sets of 3-
1- swim 25 fly, 75 free br 3/5/3 by 25's @ 1:25
2- swim all free br 3 @ 1:10
3- swim 75 free br 3/5/3 by 25's, last 25 swim fly @ 1:25
:30 rest after #3, then last 9 straight through
1:00 rest after #12, check HR, then...
24 x 75 kick:
1-3, 25 FAST kick with boards, 50 choice kick on back, neg split
4-5, 50 swim/kick by 25's fly, last 25 kick FAST breaststroke with boards
#6- all straight kick FAST for time with boards (will be BROKEN in even rounds)
1st set of 6 @ 1:25; 2nd set @ 1:20; 3rd set @ 1:15; last set @???
With shnorkels & choice toys, until 7:15 a.m., finish up with...
300 swim free descend 1-3's; 1st of 3, the shnorkel is on for #1; 2nd set, shnorkel on for #2; 3rd set, shnorkel is on for #3. Start @ 4:30 & we'll see how that goes.
100 easyd rill before you get out. Do an excellent job in school today, get excited for the Holiday Training. Have a great day!
1:00 rest
With fins,
3 x 25 ra2 la2 fly drill @ :35
2 x 25 swim fly build, desc 1-2 @ :30
3 x 25 3k 1p fly drill @ :35
2 x 25 swim fly @ :25, #2 should be pretty quick
3 x 25 fly pull with free kick drill @ :35
2 x 25 swim fly FAST @ :20
1 x 100 "blow it out the back" drill
:30 rest
12 x 25 in sets of 3:
1&2, swim fly descend 1-2 @ :30
#3- kick FAST on back @ :15
Check HR after #12, then take fins off.
12 x 100 in sets of 3-
1- swim 25 fly, 75 free br 3/5/3 by 25's @ 1:25
2- swim all free br 3 @ 1:10
3- swim 75 free br 3/5/3 by 25's, last 25 swim fly @ 1:25
:30 rest after #3, then last 9 straight through
1:00 rest after #12, check HR, then...
24 x 75 kick:
1-3, 25 FAST kick with boards, 50 choice kick on back, neg split
4-5, 50 swim/kick by 25's fly, last 25 kick FAST breaststroke with boards
#6- all straight kick FAST for time with boards (will be BROKEN in even rounds)
1st set of 6 @ 1:25; 2nd set @ 1:20; 3rd set @ 1:15; last set @???
With shnorkels & choice toys, until 7:15 a.m., finish up with...
300 swim free descend 1-3's; 1st of 3, the shnorkel is on for #1; 2nd set, shnorkel on for #2; 3rd set, shnorkel is on for #3. Start @ 4:30 & we'll see how that goes.
100 easyd rill before you get out. Do an excellent job in school today, get excited for the Holiday Training. Have a great day!
Wednesday, December 13, 2017
Wednesday, December 13, 2017- PM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
8 x 100 @ 1:45- 50 ra 2 la2 free drill, 50 choice drill in primary stroke NO FREE; except...
#'s 3, 5 & 7 are swim/kick with boards in primary stroke NO FREE, desc 1-3
1:00 rest, check HR & review the next set
6 x 75 @ 1:10- 25 swim free build to FAST, then last 50 swim back/breast by 25's (UDK past the flags!)
3 x 150 backstroke @ 2:45 as follows:
50- 6k/3str back drill, 25 swim back build; then 25 sit & spin back drill, 50 swim back STRONG neg split; adjust the interval if you need more time
9 x 50 @ :50 as follows-
1-3, swim free/primary stroke by 25's, desc 1-3
4-6, all kick with boards- free/primary stroke by 25's- make the interval!
7-9, swim/kick by 25's in 4th best stroke NO FREE
12 x 25 @ :40 "partner kick" with boards- go 2 at a time (race!) with a forward somersault at midpool; go 4 free kick, 4 NO FREE kick
1:00 rest, check HR
Until 6:00 p.m., finish up with...
With fins:
2 x 25 @ :40- 3 kicks 1 pull fly drill
1 x 25 swim fly build to FAST @ :20
2 x 25 1/2 ra fly drill, 1/2 la fly drill @ :40
1 x 25 swim fly (faster than 1st 25 swim) @ :20, get time
2 x 25 fly pull with free kick drill @ :40
1 x 25 swim FAST fly @ :20- should be fastest 25 of the set
1 x 25 kick FAST dolph kick on back @ :20
:30 rest between sets, check HR
100 easy drill at 7:15 a.m. before you get out. Do an excellent job with your HW tonight, get excited for the Holiday Training. Have a great day!
1:00 rest
8 x 100 @ 1:45- 50 ra 2 la2 free drill, 50 choice drill in primary stroke NO FREE; except...
#'s 3, 5 & 7 are swim/kick with boards in primary stroke NO FREE, desc 1-3
1:00 rest, check HR & review the next set
6 x 75 @ 1:10- 25 swim free build to FAST, then last 50 swim back/breast by 25's (UDK past the flags!)
3 x 150 backstroke @ 2:45 as follows:
50- 6k/3str back drill, 25 swim back build; then 25 sit & spin back drill, 50 swim back STRONG neg split; adjust the interval if you need more time
9 x 50 @ :50 as follows-
1-3, swim free/primary stroke by 25's, desc 1-3
4-6, all kick with boards- free/primary stroke by 25's- make the interval!
7-9, swim/kick by 25's in 4th best stroke NO FREE
12 x 25 @ :40 "partner kick" with boards- go 2 at a time (race!) with a forward somersault at midpool; go 4 free kick, 4 NO FREE kick
1:00 rest, check HR
Until 6:00 p.m., finish up with...
With fins:
2 x 25 @ :40- 3 kicks 1 pull fly drill
1 x 25 swim fly build to FAST @ :20
2 x 25 1/2 ra fly drill, 1/2 la fly drill @ :40
1 x 25 swim fly (faster than 1st 25 swim) @ :20, get time
2 x 25 fly pull with free kick drill @ :40
1 x 25 swim FAST fly @ :20- should be fastest 25 of the set
1 x 25 kick FAST dolph kick on back @ :20
:30 rest between sets, check HR
100 easy drill at 7:15 a.m. before you get out. Do an excellent job with your HW tonight, get excited for the Holiday Training. Have a great day!
Tuesday, December 12, 2017
Wednesday Morning, December 13, 2017- Jr. Gold @ IL
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
8 x 100 @ 1:45- 50 ra 2 la2 free drill, 50 choice drill in primary stroke NO FREE; except...
#'s 3, 5 & 7 are swim/kick with boards in primary stroke NO FREE, desc 1-3
1:00 rest, check HR & review the next set
6 x 75 @ 1:10- 25 swim free build to FAST, then last 50 swim back/breast by 25's (UDK past the flags!)
3 x 150 backstroke @ 2:45 as follows:
50- 6k/3str back drill, 25 swim back build; then 25 sit & spin back drill, 50 swim back STRONG neg split; adjust the interval if you need more time
9 x 50 @ :50 as follows-
1-3, swim free/primary stroke by 25's, desc 1-3
4-6, all kick with boards- free/primary stroke by 25's- make the interval!
7-9, swim/kick by 25's in 4th best stroke NO FREE
12 x 25 @ :40 "partner kick" with boards- go 2 at a time (race!) with a forward somersault at midpool; go 4 free kick, 4 NO FREE kick
1:00 rest, check HR
LONG SWIM-
4 times through:
200 IM (150 swim, last 50 kick breast/free by 25's with boards);
150 swim in primary stroke- 100 drill/swim (build) by 25's, hand touch @ 100, then 50 swim FAST;
100 kick with boards- 50 free, 50 breast- all FAST
Check HR after 4th time through
Until 7:15, finish up with...
With fins:
2 x 25 @ :40- 3 kicks 1 pull fly drill
1 x 25 swim fly build to FAST @ :20
2 x 25 1/2 ra fly drill, 1/2 la fly drill @ :40
1 x 25 swim fly (faster than 1st 25 swim) @ :20, get time
2 x 25 fly pull with free kick drill @ :40
1 x 25 swim FAST fly @ :20- should be fastest 25 of the set
1 x 25 kick FAST dolph kick on back @ :20
:30 rest between sets, check HR
100 easy drill at 7:15 a.m. before you get out. Do an excellent job at school today, get excited for the Holiday Training. Have a great day!
1:00 rest
8 x 100 @ 1:45- 50 ra 2 la2 free drill, 50 choice drill in primary stroke NO FREE; except...
#'s 3, 5 & 7 are swim/kick with boards in primary stroke NO FREE, desc 1-3
1:00 rest, check HR & review the next set
6 x 75 @ 1:10- 25 swim free build to FAST, then last 50 swim back/breast by 25's (UDK past the flags!)
3 x 150 backstroke @ 2:45 as follows:
50- 6k/3str back drill, 25 swim back build; then 25 sit & spin back drill, 50 swim back STRONG neg split; adjust the interval if you need more time
9 x 50 @ :50 as follows-
1-3, swim free/primary stroke by 25's, desc 1-3
4-6, all kick with boards- free/primary stroke by 25's- make the interval!
7-9, swim/kick by 25's in 4th best stroke NO FREE
12 x 25 @ :40 "partner kick" with boards- go 2 at a time (race!) with a forward somersault at midpool; go 4 free kick, 4 NO FREE kick
1:00 rest, check HR
LONG SWIM-
4 times through:
200 IM (150 swim, last 50 kick breast/free by 25's with boards);
150 swim in primary stroke- 100 drill/swim (build) by 25's, hand touch @ 100, then 50 swim FAST;
100 kick with boards- 50 free, 50 breast- all FAST
Check HR after 4th time through
Until 7:15, finish up with...
With fins:
2 x 25 @ :40- 3 kicks 1 pull fly drill
1 x 25 swim fly build to FAST @ :20
2 x 25 1/2 ra fly drill, 1/2 la fly drill @ :40
1 x 25 swim fly (faster than 1st 25 swim) @ :20, get time
2 x 25 fly pull with free kick drill @ :40
1 x 25 swim FAST fly @ :20- should be fastest 25 of the set
1 x 25 kick FAST dolph kick on back @ :20
:30 rest between sets, check HR
100 easy drill at 7:15 a.m. before you get out. Do an excellent job at school today, get excited for the Holiday Training. Have a great day!
Tuesday, December 12, 2017- PM Jr. Gold (IL and CM)
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is skull/drill/drill by 25's
1:00 rest
2 sets of:
4 x 75 @ 25 breast pull with free kick, 50 catchup free drill (1st set) or 6k/3str back drill (2nd set)
6 x 25 kick on back @ :40- o) build to FAST; e) 15 yards all out FAST, 10 yards easy (3-4 w/bds)
2 x 75 @ 1:20- 25 kick FAST with boards, 50 swim desc 1-2 (1st set free, 2nd set NO FREE)
No rest between sets, check HR after 2nd set.
3 sets of 6 x 50 as follows (CM- skip this and go to the LONG SWIM):
1-2, swim/kick by 25's
#3- all kick with boards
1st set is free (3 @ :55, 3 @ :50);
2nd set is primary stroke (same intervals)
3rd set is 4th best stroke (same intervals)
No rest between rounds; check HR after 3rd set.
LONG SWIM (IL, skip this and go to the last set of 50's)
4 times through:
200 IM (150 swim, last 50 kick breast/free by 25's with boards);
150 swim in primary stroke- 100 drill/swim (build) by 25's, hand touch @ 100, then 50 swim FAST;
100 kick with boards- 50 free, 50 breast- all FAST
Check HR after 4th time through
Until the end of workout...
50's @ :55 (except the last "1" is always @ :40)- all with shnorkel, some with boards
3 swim free @ :55, 1 kick with boards & shnorkel @ :55, 1 swim free with shnorkel @ :40;
then, 2-2-1, then 1-3-1; then back to 3-1-1, 2-2-1, 1-3-1, etc...
100 easy drill at 7:15 a.m. Do an excellent job in school today, and with drylands tonight. Get excited for the holiday training and have a great day!
1:00 rest
2 sets of:
4 x 75 @ 25 breast pull with free kick, 50 catchup free drill (1st set) or 6k/3str back drill (2nd set)
6 x 25 kick on back @ :40- o) build to FAST; e) 15 yards all out FAST, 10 yards easy (3-4 w/bds)
2 x 75 @ 1:20- 25 kick FAST with boards, 50 swim desc 1-2 (1st set free, 2nd set NO FREE)
No rest between sets, check HR after 2nd set.
3 sets of 6 x 50 as follows (CM- skip this and go to the LONG SWIM):
1-2, swim/kick by 25's
#3- all kick with boards
1st set is free (3 @ :55, 3 @ :50);
2nd set is primary stroke (same intervals)
3rd set is 4th best stroke (same intervals)
No rest between rounds; check HR after 3rd set.
LONG SWIM (IL, skip this and go to the last set of 50's)
4 times through:
200 IM (150 swim, last 50 kick breast/free by 25's with boards);
150 swim in primary stroke- 100 drill/swim (build) by 25's, hand touch @ 100, then 50 swim FAST;
100 kick with boards- 50 free, 50 breast- all FAST
Check HR after 4th time through
Until the end of workout...
50's @ :55 (except the last "1" is always @ :40)- all with shnorkel, some with boards
3 swim free @ :55, 1 kick with boards & shnorkel @ :55, 1 swim free with shnorkel @ :40;
then, 2-2-1, then 1-3-1; then back to 3-1-1, 2-2-1, 1-3-1, etc...
100 easy drill at 7:15 a.m. Do an excellent job in school today, and with drylands tonight. Get excited for the holiday training and have a great day!
Tuesday Morning, December 12, 2017- Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is skull/drill/drill by 25's
1:00 rest
2 sets of:
4 x 75 @ 25 breast pull with free kick, 50 catchup free drill (1st set) or 6k/3str back drill (2nd set)
6 x 25 kick on back @ :40- o) build to FAST; e) 15 yards all out FAST, 10 yards easy (3-4 w/bds)
2 x 75 @ 1:20- 25 kick FAST with boards, 50 swim desc 1-2 (1st set free, 2nd set NO FREE)
No rest between sets, check HR after 2nd set.
3 sets of 6 x 50 as follows:
1-2, swim/kick by 25's
#3- all kick with boards
1st set is free (3 @ :50, 3 @ :45);
2nd set is primary stroke (same intervals)
3rd set is 4th best stroke (3 @ :55, 3 @ :50)
No rest between rounds; check HR after 3rd set.
LONG SWIM-
4 times through:
200 IM (150 swim, last 50 kick breast/free by 25's with boards);
150 swim in primary stroke- 100 drill/swim (build) by 25's, hand touch @ 100, then 50 swim FAST;
100 kick with boards- 50 free, 50 breast- all FAST
Check HR after 4th time through
Until the end of workout...
50's @ :50 (except "1")- all with shnorkel, some with boards
3-1-1, then 2-2-1, then 1-3-1; then back to 3-1-1, 2-2-1, 1-3-1, etc...
100 easy drill at 7:15 a.m. Do an excellent job in school today, and with drylands tonight. Get excited for the holiday training and have a great day!
1:00 rest
2 sets of:
4 x 75 @ 25 breast pull with free kick, 50 catchup free drill (1st set) or 6k/3str back drill (2nd set)
6 x 25 kick on back @ :40- o) build to FAST; e) 15 yards all out FAST, 10 yards easy (3-4 w/bds)
2 x 75 @ 1:20- 25 kick FAST with boards, 50 swim desc 1-2 (1st set free, 2nd set NO FREE)
No rest between sets, check HR after 2nd set.
3 sets of 6 x 50 as follows:
1-2, swim/kick by 25's
#3- all kick with boards
1st set is free (3 @ :50, 3 @ :45);
2nd set is primary stroke (same intervals)
3rd set is 4th best stroke (3 @ :55, 3 @ :50)
No rest between rounds; check HR after 3rd set.
LONG SWIM-
4 times through:
200 IM (150 swim, last 50 kick breast/free by 25's with boards);
150 swim in primary stroke- 100 drill/swim (build) by 25's, hand touch @ 100, then 50 swim FAST;
100 kick with boards- 50 free, 50 breast- all FAST
Check HR after 4th time through
Until the end of workout...
50's @ :50 (except "1")- all with shnorkel, some with boards
3-1-1, then 2-2-1, then 1-3-1; then back to 3-1-1, 2-2-1, 1-3-1, etc...
100 easy drill at 7:15 a.m. Do an excellent job in school today, and with drylands tonight. Get excited for the holiday training and have a great day!
Monday, December 11, 2017
Monday, December 11, 2017- PM Jr. Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
3 sets of:
4 x 50 @ 1:00- drill/kick on back by 25's (free in the 1st set; primary in the 2nd set; 4th best in 3rd set
3 x 75 @ 1:20- 25 kick on back (build to FAST), 50 swim/drill by 25's- same stroke as 50's above
1 x 125 @ 2:10- 75 swim/drill/swim FAST by 25's (same stroke as 50's & 75's above), last 50 kick easy/FAST by 25's
No rest between sets, check HR after 3rd set.
With fins:
18 x 25 as follows in sets of 6 as follows:
1-2, breast pull with free kick @ :40
#3- kick FAST on back @ :25- UDK to halfway
4-5, 2 dolphin kicks 1 pull breaststroke drill @ :40
#6- kick FAST on back @ :20 - go halfway UDK
1:00 rest after 1st set (check HR), then 2nd & 3rd sets straight through
1:00 rest after 3rd set, check HR & take fins off.
Until the end of workout:
5 x 50 swim breast/free by 25's @ :55 (3rd set & after are @ :50); except #2&4 are swim/kick breaststroke by 25's
2 x 150 swim 50 breast, swim 50 free, last 50 kick breast/free by 25's with boards @ 2:45, desc 1-2, #2 should be JUICY!
No rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the Holiday Training. Have a great day!
1:00 rest
3 sets of:
4 x 50 @ 1:00- drill/kick on back by 25's (free in the 1st set; primary in the 2nd set; 4th best in 3rd set
3 x 75 @ 1:20- 25 kick on back (build to FAST), 50 swim/drill by 25's- same stroke as 50's above
1 x 125 @ 2:10- 75 swim/drill/swim FAST by 25's (same stroke as 50's & 75's above), last 50 kick easy/FAST by 25's
No rest between sets, check HR after 3rd set.
With fins:
18 x 25 as follows in sets of 6 as follows:
1-2, breast pull with free kick @ :40
#3- kick FAST on back @ :25- UDK to halfway
4-5, 2 dolphin kicks 1 pull breaststroke drill @ :40
#6- kick FAST on back @ :20 - go halfway UDK
1:00 rest after 1st set (check HR), then 2nd & 3rd sets straight through
1:00 rest after 3rd set, check HR & take fins off.
Until the end of workout:
5 x 50 swim breast/free by 25's @ :55 (3rd set & after are @ :50); except #2&4 are swim/kick breaststroke by 25's
2 x 150 swim 50 breast, swim 50 free, last 50 kick breast/free by 25's with boards @ 2:45, desc 1-2, #2 should be JUICY!
No rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the Holiday Training. Have a great day!
Thursday, December 7, 2017
Thursday, December 7, 2017- PM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- 75 drill, last 25 of each 100 is kick on back
1:00 rest
2 sets of:
4 x 75's @ 1:20- drill/drill/kick on back by 25's (NO FREE in 2nd set)
3 x 150 @ 2:40- 100 swim (free/NO FREE by 50's), 50 kick on back neg split (@ 2:25 in 2nd set)
3 x 100 @ 1:45- 50 swim free br 3/5 by 25's, 25 kick on back build (UDK), last 25 swim in primary stroke build to FAST
Take :30 rest after 1st set & check HR, then continue into 2nd set.
3 sets of:
1 x 100 @ 2:15- drill/skulling by 25's (first set can be free, 2nd & 3rd sets are primary stroke)
6 x 50 @ 1:00- odds are swim (build), drill by 25's; evens are 200 GP
Check HR after each round; after 3rd set...
12 x 1/2 pool sprints @ :30
Finish up with starts & turns
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited to race this weekend. Have a great day!
1:00 rest
2 sets of:
4 x 75's @ 1:20- drill/drill/kick on back by 25's (NO FREE in 2nd set)
3 x 150 @ 2:40- 100 swim (free/NO FREE by 50's), 50 kick on back neg split (@ 2:25 in 2nd set)
3 x 100 @ 1:45- 50 swim free br 3/5 by 25's, 25 kick on back build (UDK), last 25 swim in primary stroke build to FAST
Take :30 rest after 1st set & check HR, then continue into 2nd set.
3 sets of:
1 x 100 @ 2:15- drill/skulling by 25's (first set can be free, 2nd & 3rd sets are primary stroke)
6 x 50 @ 1:00- odds are swim (build), drill by 25's; evens are 200 GP
Check HR after each round; after 3rd set...
12 x 1/2 pool sprints @ :30
Finish up with starts & turns
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited to race this weekend. Have a great day!
Thursday Morning, December 7, 2017- AM @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- 75 drill, last 25 of each 100 is kick on back
1:00 rest
Anybody swimming today at Winter Classic- Meet Warmup
Anybody swimming tomorrow at Winter Classic-
2 sets of:
4 x 75's @ 1:20- drill/drill/kick on back by 25's (NO FREE in 2nd set)
3 x 150 @ 2:30- 100 swim (free/NO FREE by 50's), 50 kick on back neg split (@ 2:20 in 2nd set)
3 x 100 @ 1:40- 50 swim free br 3/5 by 25's, 25 kick on back build (UDK), last 25 swim in primary stroke build to FAST
Take :30 rest after 1st set & check HR, then continue into 2nd set.
After 2nd set...
1 x 600 free with shnorkels & choice toys- go 150 swim dps, then 150 swim (desc 3 x 50 to juicy)- 2x
1:00 rest, check HR
3 sets of:
100 drill/skulling by 25's (first set can be free, 2nd & 3rd sets are primary stroke)
:20 rest
6 x 50 @ 1:00- odds are swim (build), drill by 25's; evens are 200 GP
Check HR after each round; after 3rd set...
12 x 1/2 pool sprints @ :30
Finish up with starts & turns
100 easy drill before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!
1:00 rest
Anybody swimming today at Winter Classic- Meet Warmup
Anybody swimming tomorrow at Winter Classic-
2 sets of:
4 x 75's @ 1:20- drill/drill/kick on back by 25's (NO FREE in 2nd set)
3 x 150 @ 2:30- 100 swim (free/NO FREE by 50's), 50 kick on back neg split (@ 2:20 in 2nd set)
3 x 100 @ 1:40- 50 swim free br 3/5 by 25's, 25 kick on back build (UDK), last 25 swim in primary stroke build to FAST
Take :30 rest after 1st set & check HR, then continue into 2nd set.
After 2nd set...
1 x 600 free with shnorkels & choice toys- go 150 swim dps, then 150 swim (desc 3 x 50 to juicy)- 2x
1:00 rest, check HR
3 sets of:
100 drill/skulling by 25's (first set can be free, 2nd & 3rd sets are primary stroke)
:20 rest
6 x 50 @ 1:00- odds are swim (build), drill by 25's; evens are 200 GP
Check HR after each round; after 3rd set...
12 x 1/2 pool sprints @ :30
Finish up with starts & turns
100 easy drill before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!
Wednesday, December 6, 2017
Wednesday, December 6, 2017- PM Jr. Gold @ CM
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, d-s-k by 25's @ 1:20
5-8, s-k-s by 25's @ 1:10
1-8 are free, 9-16 are primary stroke NO FREE
9 x 100 swim/kick by 50's @ 1:45, desc 1-3's- except middle 3 x 100 are all swim free/primary @ 1:25
1:00 rest, check HR
24 x 50 free with shnorkels and choice toys as follows:
3 @ :50/1 @ :40*
3 @ :50/2 @ :40
3/3
3/2
3/1
*can go @ :55 and :45 if needed, but try :40 first
1:00 rest, check HR
Until 6:00 p.m,, finish up with...
24 x 25's @ :40 with fins- the usual in sets of 4.
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited to race this weekend. Have a great day!
1:00 rest
16 x 75 as follows:
1-4, d-s-k by 25's @ 1:20
5-8, s-k-s by 25's @ 1:10
1-8 are free, 9-16 are primary stroke NO FREE
9 x 100 swim/kick by 50's @ 1:45, desc 1-3's- except middle 3 x 100 are all swim free/primary @ 1:25
1:00 rest, check HR
24 x 50 free with shnorkels and choice toys as follows:
3 @ :50/1 @ :40*
3 @ :50/2 @ :40
3/3
3/2
3/1
*can go @ :55 and :45 if needed, but try :40 first
1:00 rest, check HR
Until 6:00 p.m,, finish up with...
24 x 25's @ :40 with fins- the usual in sets of 4.
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited to race this weekend. Have a great day!
Wednesday Morning, December 6, 2017- Jr. Gold @ IL
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, d-s-k by 25's @ 1:20
5-8, s-k-s by 25's @ 1:10
1-8 are free, 9-16 are primary stroke NO FREE
9 x 100 swim/kick by 50's @ 1:45, desc 1-3's- except middle 3 x 100 are all swim free/primary @ 1:25
1:00 rest, check HR
LONG SWIM-
5 times through:
200 free- 150 swim neg split, 50 kick with boards FAST
200 primary stroke- 150 drill/swim by 25's (build the 25's swim), :10 rest, then last 50 swim at 200 GP or FASTER
1:00 rest after 5th time through, check HR.
24 x 50 free with shnorkels and choice toys as follows:
3 @ :50/1 @ :40
3 @ :50/2 @ :40
3/3
3/2
3/1
1:00 rest, check HR
Until 7:15 a.m., finish up with...
24 x 25's @ :40 with fins- the usual in sets of 4.
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
16 x 75 as follows:
1-4, d-s-k by 25's @ 1:20
5-8, s-k-s by 25's @ 1:10
1-8 are free, 9-16 are primary stroke NO FREE
9 x 100 swim/kick by 50's @ 1:45, desc 1-3's- except middle 3 x 100 are all swim free/primary @ 1:25
1:00 rest, check HR
LONG SWIM-
5 times through:
200 free- 150 swim neg split, 50 kick with boards FAST
200 primary stroke- 150 drill/swim by 25's (build the 25's swim), :10 rest, then last 50 swim at 200 GP or FASTER
1:00 rest after 5th time through, check HR.
24 x 50 free with shnorkels and choice toys as follows:
3 @ :50/1 @ :40
3 @ :50/2 @ :40
3/3
3/2
3/1
1:00 rest, check HR
Until 7:15 a.m., finish up with...
24 x 25's @ :40 with fins- the usual in sets of 4.
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, December 5, 2017
Tuesday, December 5, 2017- PM Jr. Gold @ CM & IL
1 x 600- 300 swim free, 300 reverse IM- each 150is drill/kick by 25's (2 x 150's rev IM)
1:00 rest
4 x 100 @ 1:45- 25 ra2 la2 free drill, 50 choice drill in primary stroke, 25 kick @ back build
2 sets of (CM- go one set):
3 x 75- swim/kick/swim by 25's in primary stroke @ 1:20 desc 1-3 (@ 1:10 in 2nd set)
1 x 225- 50 drill (6ks) back, 25 swim build; in 2nd set, go 50 swim back, 25 kick- desc the 3 x 75's 1-3 to what you can
1:00 rest, check HR
18 x 50 as follows (CM- go one set of 6, then go to LONG SWIM)...
2- swim/kick free @ :55 desc 1-2
1- swim primary stroke @ :50- 2nd 25 @ race pace
2- swim free @ :45
1- swim/kick in primary stroke @ :45
:30 rest after 1st set only, check HR
1:00 rest after 3rd set, check HR
LONG SWIM (IL- skip this and go the 24 x 25's with fins)-
5 times through:
200 free- 150 swim neg split, 50 kick with boards FAST
200 primary stroke- 150 drill/swim by 25's (build the 25's swim), :10 rest, then last 50 swim at 200 GP or FASTER
1:00 rest after 5th time through, check HR.
With fins, finish up with...
24x 25 @ :40- in sets of 4, the usual.
100 easy drill before you get out. Do an excellent job in school today- and with drylands tonight. Get excited to race this weekend & have a great day!
1:00 rest
4 x 100 @ 1:45- 25 ra2 la2 free drill, 50 choice drill in primary stroke, 25 kick @ back build
2 sets of (CM- go one set):
3 x 75- swim/kick/swim by 25's in primary stroke @ 1:20 desc 1-3 (@ 1:10 in 2nd set)
1 x 225- 50 drill (6ks) back, 25 swim build; in 2nd set, go 50 swim back, 25 kick- desc the 3 x 75's 1-3 to what you can
1:00 rest, check HR
18 x 50 as follows (CM- go one set of 6, then go to LONG SWIM)...
2- swim/kick free @ :55 desc 1-2
1- swim primary stroke @ :50- 2nd 25 @ race pace
2- swim free @ :45
1- swim/kick in primary stroke @ :45
:30 rest after 1st set only, check HR
1:00 rest after 3rd set, check HR
LONG SWIM (IL- skip this and go the 24 x 25's with fins)-
5 times through:
200 free- 150 swim neg split, 50 kick with boards FAST
200 primary stroke- 150 drill/swim by 25's (build the 25's swim), :10 rest, then last 50 swim at 200 GP or FASTER
1:00 rest after 5th time through, check HR.
With fins, finish up with...
24x 25 @ :40- in sets of 4, the usual.
100 easy drill before you get out. Do an excellent job in school today- and with drylands tonight. Get excited to race this weekend & have a great day!
Tuesday Morning, December 5, 2017- AM Jr. Gold @ CM
1 x 600- 300 swim free, 300 reverse IM- each 150is drill/kick by 25's (2 x 150's rev IM)
1:00 rest
4 x 100 @ 1:45- 25 ra2 la2 free drill, 50 choice drill in primary stroke, 25 kick @ back build
2 sets of:
3 x 75- swim/kick/swim by 25's in primary stroke @ 1:20 desc 1-3 (@ 1:10 in 2nd set)
1 x 225- 50 drill (6ks) back, 25 swim build; in 2nd set, go 50 swim back, 25 kick- desc the 3 x 75's 1-3 to what you can
After 2nd set, continue right into...
18 x 50 as follows:
2- swim/kick free @ :50 desc 1-2
1- swim primary stroke @ :45- 2nd 25 @ race pace
2- swim free @ :40
1- swim/kick in primary stroke @ :40
:30 rest after 1st set only, check HR
1:00 rest after 3rd set, check HR
LONG SWIM-
5 times through:
200 free- 150 swim neg split, 50 kick with boards FAST
200 primary stroke- 150 drill/swim by 25's (build the 25's swim), :10 rest, then last 50 swim at 200 GP or FASTER
1:00 rest after 5th time through, check HR.
With fins, finish up with...
24x 25 @ :40- in sets of 4, the usual.
100 easy drill before you get out. Do an excellent job in school today- and with drylands tonight. Get excited to race this weekend & have a great day!
1:00 rest
4 x 100 @ 1:45- 25 ra2 la2 free drill, 50 choice drill in primary stroke, 25 kick @ back build
2 sets of:
3 x 75- swim/kick/swim by 25's in primary stroke @ 1:20 desc 1-3 (@ 1:10 in 2nd set)
1 x 225- 50 drill (6ks) back, 25 swim build; in 2nd set, go 50 swim back, 25 kick- desc the 3 x 75's 1-3 to what you can
After 2nd set, continue right into...
18 x 50 as follows:
2- swim/kick free @ :50 desc 1-2
1- swim primary stroke @ :45- 2nd 25 @ race pace
2- swim free @ :40
1- swim/kick in primary stroke @ :40
:30 rest after 1st set only, check HR
1:00 rest after 3rd set, check HR
LONG SWIM-
5 times through:
200 free- 150 swim neg split, 50 kick with boards FAST
200 primary stroke- 150 drill/swim by 25's (build the 25's swim), :10 rest, then last 50 swim at 200 GP or FASTER
1:00 rest after 5th time through, check HR.
With fins, finish up with...
24x 25 @ :40- in sets of 4, the usual.
100 easy drill before you get out. Do an excellent job in school today- and with drylands tonight. Get excited to race this weekend & have a great day!
Monday, December 4, 2017
Monday, December 4, 2017- PM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
2 sets of:
4 x 75 @ 1:20- 25 6k/3s free drill, 50 choice drill in primary stroke NO FREE
1 x 200 @ 3:40- swim/kick by 25's in primary stroke, except 3rd 50 is all kick w/boards
4* x 50 @ :50 swim free/primary stroke NO FREE by 25's (go 6 x 50 @ :45 in 2nd set)
No rest between sets, check HR after 2nd set.
3 sets of:
4 x 75 @ 1:15- 25 kick with boards, 25 choice swim NO FREE, 25 choice kick on back
1 x 200 @ 3:00- 100 swim IM, 3rd 50 kick choice on back (UDK past flags), 50 swim 4th best stroke
:20 extra rest
BROKEN 150 KICK with boards- 2 x 25/50/2 x 25 all @ :10 rest (2nd round go 50/2 x 25/50)- get times and figure avg per 50
1:00 rest between sets, check HR
After 3rd set...
100 easy choice
3 x 50 kick FAST for time @ :15 rest- can you match your avg per 50?
Until 6:00 p.m...
2 x 25 partner kick with boards @ :45- forward ss at midpool
2 x 25 swim (no SS at midpool) @ :45- go free in odd rounds, NO FREE in even rounds.
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited to race this weekend. Have a great day!
1:00 rest
2 sets of:
4 x 75 @ 1:20- 25 6k/3s free drill, 50 choice drill in primary stroke NO FREE
1 x 200 @ 3:40- swim/kick by 25's in primary stroke, except 3rd 50 is all kick w/boards
4* x 50 @ :50 swim free/primary stroke NO FREE by 25's (go 6 x 50 @ :45 in 2nd set)
No rest between sets, check HR after 2nd set.
3 sets of:
4 x 75 @ 1:15- 25 kick with boards, 25 choice swim NO FREE, 25 choice kick on back
1 x 200 @ 3:00- 100 swim IM, 3rd 50 kick choice on back (UDK past flags), 50 swim 4th best stroke
:20 extra rest
BROKEN 150 KICK with boards- 2 x 25/50/2 x 25 all @ :10 rest (2nd round go 50/2 x 25/50)- get times and figure avg per 50
1:00 rest between sets, check HR
After 3rd set...
100 easy choice
3 x 50 kick FAST for time @ :15 rest- can you match your avg per 50?
Until 6:00 p.m...
2 x 25 partner kick with boards @ :45- forward ss at midpool
2 x 25 swim (no SS at midpool) @ :45- go free in odd rounds, NO FREE in even rounds.
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited to race this weekend. Have a great day!
Monday Morning, December 4, 2017- Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
2 sets of:
4 x 75 @ 1:20- 25 6k/3s free drill, 50 choice drill in primary stroke NO FREE
1 x 200 @ 3:40- swim/kick by 25's in primary stroke, except 3rd 50 is all kick w/boards
4* x 50 @ :50 swim free/primary stroke NO FREE by 25's (go 6 x 50 @ :45 in 2nd set)
No rest between sets, check HR after 2nd set.
4 sets of:
4 x 75 @ 1:15- 25 kick with boards, 25 choice swim NO FREE, 25 choice kick on back
1 x 200 @ 3:00- 100 swim IM, 3rd 50 kick choice on back (UDK past flags), 50 swim 4th best stroke
:20 extra rest
BROKEN 150 KICK with boards- 2 x 25/50/2 x 25 all @ :10 rest (even rounds go 50/2 x 25/50)- get times and figure avg per 50
1:00 rest between sets, check HR
After 4th set...
100 easy choice
3 x 50 kick FAST for time @ :15 rest- can you match your avg per 50?
Until 7:15 a.m...
3 x 100 as follows:
odd rounds- swim odds free @ 1:15, #2 IM @ 1:25
even rounds- swim odds IM @ 1:30 (desc), #2 free @ 1:10
1 x 50 @ 1:00- swim neg split in 4th best stroke (odd rounds) or primary stroke (even rounds)
No rest between sets.
100 easy drill before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!
1:00 rest
2 sets of:
4 x 75 @ 1:20- 25 6k/3s free drill, 50 choice drill in primary stroke NO FREE
1 x 200 @ 3:40- swim/kick by 25's in primary stroke, except 3rd 50 is all kick w/boards
4* x 50 @ :50 swim free/primary stroke NO FREE by 25's (go 6 x 50 @ :45 in 2nd set)
No rest between sets, check HR after 2nd set.
4 sets of:
4 x 75 @ 1:15- 25 kick with boards, 25 choice swim NO FREE, 25 choice kick on back
1 x 200 @ 3:00- 100 swim IM, 3rd 50 kick choice on back (UDK past flags), 50 swim 4th best stroke
:20 extra rest
BROKEN 150 KICK with boards- 2 x 25/50/2 x 25 all @ :10 rest (even rounds go 50/2 x 25/50)- get times and figure avg per 50
1:00 rest between sets, check HR
After 4th set...
100 easy choice
3 x 50 kick FAST for time @ :15 rest- can you match your avg per 50?
Until 7:15 a.m...
3 x 100 as follows:
odd rounds- swim odds free @ 1:15, #2 IM @ 1:25
even rounds- swim odds IM @ 1:30 (desc), #2 free @ 1:10
1 x 50 @ 1:00- swim neg split in 4th best stroke (odd rounds) or primary stroke (even rounds)
No rest between sets.
100 easy drill before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!
Sunday, December 3, 2017
Sunday, December 3, 2017- Combined Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
With fins, 2 sets of:
3 x 50 fly pull with free kick/fly kick on side by 25's @ 1:00
4 x 75 @ 1:20- 50 ra fly-la fly (by 25's), last 25 FAST UDK to 1/2 way, then choice kick to the end
3 x 50 swim/kick fly by 25's @ :55, desc 1-3 (@ :50 in 2nd set)
No rest between sets, check HR after 2nd set, then take fins off.
4 x 50 @ 1:00- 25 3k1p fly drill, 25 choice drill NO FREE OR FLY
4 x 50 swim fly (build)/choice (build)- same stroke as 2nd 25 above @ :55
9 x 100 descend 1-3's @ 1:40-
25 swim fly- focus on UDK's, then swim like" IM setup"
50 kick on back- furious UDK's off each wall, choice kick as long as you make the interval
25 swim breast or bback- your choice, can mix it up from round (of 3) to round
:30 rest to check HR & get shnorkel & toys
3 x 300 swim free desc 1-3 @5:00, #3 is all out smoking FAST!
1:00 rest, check HR
With fins, finish up with...
24 x 25 @ :40- the usual, in sets of 4!
100 easyd rill 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
With fins, 2 sets of:
3 x 50 fly pull with free kick/fly kick on side by 25's @ 1:00
4 x 75 @ 1:20- 50 ra fly-la fly (by 25's), last 25 FAST UDK to 1/2 way, then choice kick to the end
3 x 50 swim/kick fly by 25's @ :55, desc 1-3 (@ :50 in 2nd set)
No rest between sets, check HR after 2nd set, then take fins off.
4 x 50 @ 1:00- 25 3k1p fly drill, 25 choice drill NO FREE OR FLY
4 x 50 swim fly (build)/choice (build)- same stroke as 2nd 25 above @ :55
9 x 100 descend 1-3's @ 1:40-
25 swim fly- focus on UDK's, then swim like" IM setup"
50 kick on back- furious UDK's off each wall, choice kick as long as you make the interval
25 swim breast or bback- your choice, can mix it up from round (of 3) to round
:30 rest to check HR & get shnorkel & toys
3 x 300 swim free desc 1-3 @5:00, #3 is all out smoking FAST!
1:00 rest, check HR
With fins, finish up with...
24 x 25 @ :40- the usual, in sets of 4!
100 easyd rill 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, December 2, 2017
Saturday Morning, December 2, 2017- Combined Jr. Gold going to SportFair
1 x 600- 300 swim free, 200 reverse IM drill, 100 kick on back (UDK past flags)
1:00 rest
3 sets of:
3 x 75 @ 1:20- 50 6kicks/3strokes free drill, last 25 is choice drill in 4th best stroke
1 x 125 @ 2:10- 25 swim free build br 3, 25 choice kick on back build, 25 swim 4th best stroke build; last 50 is drill/swim by 25's in primary stroke NO FREE
No rest between sets, check HR after 3rd set.
12 x 50 @ :55 as follows:
1-3, swim/kick by 25's desc 1-3
#4 kick with boards FAST same stroke as 50's above
1st set of 4- free;
2nd set of 4- primary stroke NO FREE;
3rd set of 4- 4th best stroke NO FREE
8 x 1/2 pool sprints @ :30
1-4, free;
5-8, primary stroke NO FREE
1:00 rest
TEST SET-
1 x 2000 swim free for time!
Until the end of workout:
50's pull free with shnorkel & choice toys @ :50
100 easy drill before you get out. Do a great job with your HW this weekend (and with drylands today) and get excited to race next weekend. Have a great day!
1:00 rest
3 sets of:
3 x 75 @ 1:20- 50 6kicks/3strokes free drill, last 25 is choice drill in 4th best stroke
1 x 125 @ 2:10- 25 swim free build br 3, 25 choice kick on back build, 25 swim 4th best stroke build; last 50 is drill/swim by 25's in primary stroke NO FREE
No rest between sets, check HR after 3rd set.
12 x 50 @ :55 as follows:
1-3, swim/kick by 25's desc 1-3
#4 kick with boards FAST same stroke as 50's above
1st set of 4- free;
2nd set of 4- primary stroke NO FREE;
3rd set of 4- 4th best stroke NO FREE
8 x 1/2 pool sprints @ :30
1-4, free;
5-8, primary stroke NO FREE
1:00 rest
TEST SET-
1 x 2000 swim free for time!
Until the end of workout:
50's pull free with shnorkel & choice toys @ :50
100 easy drill before you get out. Do a great job with your HW this weekend (and with drylands today) and get excited to race next weekend. Have a great day!
Friday Morning, December 1, 2017- AM @ CM
RACE DAY-
Meet Warmup, then...
2 sets of:
3 x 100 race for time from a dive @ 3:00
10 min active recovery
6 x 50 race for time from a dive @ 3:00
10 min active recovery
1st set free;
2nd set IM (50's are IM transition by 25's)
600 easy drill/drill/kick on back by 25's before you get out. Do an excellent job in school today and get excited for the December meets. Have a great day!
Meet Warmup, then...
2 sets of:
3 x 100 race for time from a dive @ 3:00
10 min active recovery
6 x 50 race for time from a dive @ 3:00
10 min active recovery
1st set free;
2nd set IM (50's are IM transition by 25's)
600 easy drill/drill/kick on back by 25's before you get out. Do an excellent job in school today and get excited for the December meets. Have a great day!
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