1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/swim/drill by 25's
1:00 rest
3 x 150 @ 2:50- 50 catchup free drill, 25 breast kick on back, 75 drill/swim/drill backstroke
4 x 50 @ 1:00- each 25 is 1/2 sit & spin back drill, 1/2 swim regular backstroke with the same tempo as the drill
6 x 100 @ 1:50-
odds- swim back/breast by 50's, IM style (tempo on the backstroke, big kick on the breaststroke
evens- all kick breast/free by 50's, desc 1-3 to something juicy!
1:00 rest
With fins:
12 x 50 fly drill as follows:
1-2, 25 fly pull with free kick (get head down before hands come around), 25 "blow it out the back" drill- all @ 1:00
#3- dolphin kick on back- focus on UDK's past the flags- all @ :45, hustle to make this interval!
1:00 rest after #12, then take fins off
18 x 75 as follows:
1-3, swim fly/back/breast by 25's, desc 1-3 @ 1:40; #3 should be FAST
#4- all drill (IM by 25's, as above) @ 1:40
#5&6, BROKEN: 25 swim fly/:10 rest/50 swim fly-back by 25's/:10 rest/50 swim back-breast by 25's/:10 rest/25 swim breaststroke- subtract :30 to get your time (2nd person subtracts :35, etc...) - this is all swim FAST.
1:00 rest between sets, check HR.
100 easy warmdown before you get out. Do an excellent job with your HW tonight & get excited for the March meets. Have a great day!
Wednesday, February 28, 2018
Tuesday, February 27, 2018
Tuesday, February 27, 2018- PM Jr. Gold (for CM & IL)
1 x 600- 300 swim free, 300 reverse IM- each 100 is drill/swim/drill/skulling, by 25's
1:00 rest
2 sets of:
5 x 100 as follows-
1-2, kick/drill by 25's @ 1:55
3-4, swim/kick by 50's @ 1:45- desc 1-2
#5- kick FAST for time @ 1:35
1st round free; 2nd set is primary stroke NO FREE
1:00 rest after 2nd set, check HR
12 x 50 swim in sets of 6:
1-2, swim primary/free br 3 @ :55
3- swim free br 3 @ :40
4-5, swim 4th best/free @ :55
#6- swim free br 3 @ :40
No rest between sets of 6, check HR after #12
LONG SWIM-
4 times through:
100 swim IM
200 swim/kick in primary stroke by 50's, desc 100's 1-2 (butterfly in even rounds)
75 kick FAST for time with boards (target 100 free best time)
100 swim free at mile pace or faster
Check HR after 4th time through.
If there is time, finish up with...
Half-pool sprints @ :35- go 4 free and 4 NO FREE; go 2 at a time if you'd like
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Have a great day!
1:00 rest
2 sets of:
5 x 100 as follows-
1-2, kick/drill by 25's @ 1:55
3-4, swim/kick by 50's @ 1:45- desc 1-2
#5- kick FAST for time @ 1:35
1st round free; 2nd set is primary stroke NO FREE
1:00 rest after 2nd set, check HR
12 x 50 swim in sets of 6:
1-2, swim primary/free br 3 @ :55
3- swim free br 3 @ :40
4-5, swim 4th best/free @ :55
#6- swim free br 3 @ :40
No rest between sets of 6, check HR after #12
LONG SWIM-
4 times through:
100 swim IM
200 swim/kick in primary stroke by 50's, desc 100's 1-2 (butterfly in even rounds)
75 kick FAST for time with boards (target 100 free best time)
100 swim free at mile pace or faster
Check HR after 4th time through.
If there is time, finish up with...
Half-pool sprints @ :35- go 4 free and 4 NO FREE; go 2 at a time if you'd like
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Have a great day!
Tuesday, February 27, 2018- AM Jr. Gold @ CM
1 x 600- 300 swim free, 300 reverse IM- each 100 is drill/swim/drill/skulling, by 25's
1:00 rest
3 sets of:
5 x 100 as follows-
1-2, kick/drill by 25's @ 1:45
3-4, swim/kick by 50's @ 1:35- desc 1-2
#5- kick FAST for time @ 1:25
1st round free; 2nd set is primary stroke NO FREE; 3rd set is 4th best stroke NO FREE
1:00 rest after 3rd set, check HR
18 x 50 swim in sets of 6:
1-2, swim primary/free br 3 @ :50
3- swim free br 3 @ :35
4-5, swim 4th best/free @ :50
#6- swim free br 3 @ :35
No rest between sets of 6, check HR after #18
LONG SWIM-
4 times through:
100 swim IM
200 swim/kick in primary stroke by 50's, desc 100's 1-2 (butterfly in even rounds)
75 kick FAST for time with boards (target 100 free best time)
100 swim free at mile pace or faster
Check HR after 4th time through.
With fins, finish up with...
The Usual, but modified
100 easy drill before you get out. Do an excellent job with school today- and with drylands tonight. Have a great day!
1:00 rest
3 sets of:
5 x 100 as follows-
1-2, kick/drill by 25's @ 1:45
3-4, swim/kick by 50's @ 1:35- desc 1-2
#5- kick FAST for time @ 1:25
1st round free; 2nd set is primary stroke NO FREE; 3rd set is 4th best stroke NO FREE
1:00 rest after 3rd set, check HR
18 x 50 swim in sets of 6:
1-2, swim primary/free br 3 @ :50
3- swim free br 3 @ :35
4-5, swim 4th best/free @ :50
#6- swim free br 3 @ :35
No rest between sets of 6, check HR after #18
LONG SWIM-
4 times through:
100 swim IM
200 swim/kick in primary stroke by 50's, desc 100's 1-2 (butterfly in even rounds)
75 kick FAST for time with boards (target 100 free best time)
100 swim free at mile pace or faster
Check HR after 4th time through.
With fins, finish up with...
The Usual, but modified
100 easy drill before you get out. Do an excellent job with school today- and with drylands tonight. Have a great day!
Monday, February 26, 2018
Monday, February 26, 2018- PM Jr. Gold (for CM & IL)
1 x 1000- 200 swim freestyle, 200 reverse IM drill, 200 choice kick
1:00 rest
2 sets of:
3 x 50 kick on back @ :55, focus on small, FAST UDK's off wall
:15 extra rest, get ready...
4 x 25 kick FAST with boards @ :10 rest (all @ 2:30)- get time for 100, check HR
3 x 50 kick on back @ :55- as above, focus on UDK's
:15 extra rest
25/50/25 kick FAST with boards @ :10 rest (all @ 2:30)- get time for 100, check HR
3 x 50 kick on back @ :55- UDK's
:15 extra rest
2 x 50 kick FAST with boards @ :10 rest (all @ 2:30)- get time for 100, check HR
NOTE: there is no extra rest between 1st & 2nd round; after 2nd set, get right into...
3 x 250 @ :10 rest-
1&2, swim free w/shnorkels (paddles, buoys optional)- desc 1-2
#3, go 5 x 50 in primary stroke @ 1:00- odds swim (build to turn)/drill; evens are drill/swim dps
1:00 rest
2 sets of:
2 x 50 swim at 200 GP @ :15 rest/1 x 50 drill @ 1:00/2 x 50 swim at 200 GP @ :15 rest
1 x 50 swim at 200 GP @ :15 rest/1 x 50 drill @ 1:00/3 x 50 swim at 200 GP @ :15 rest
1 x 50 drill @ 1:00/4 x 50 swim at 200 GP @ :15 rest
NOTE: go one set primary stroke (NO FREE) and one set free; take 1:00 rest between sets, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for your March meet. Have a great day!
1:00 rest
2 sets of:
3 x 50 kick on back @ :55, focus on small, FAST UDK's off wall
:15 extra rest, get ready...
4 x 25 kick FAST with boards @ :10 rest (all @ 2:30)- get time for 100, check HR
3 x 50 kick on back @ :55- as above, focus on UDK's
:15 extra rest
25/50/25 kick FAST with boards @ :10 rest (all @ 2:30)- get time for 100, check HR
3 x 50 kick on back @ :55- UDK's
:15 extra rest
2 x 50 kick FAST with boards @ :10 rest (all @ 2:30)- get time for 100, check HR
NOTE: there is no extra rest between 1st & 2nd round; after 2nd set, get right into...
3 x 250 @ :10 rest-
1&2, swim free w/shnorkels (paddles, buoys optional)- desc 1-2
#3, go 5 x 50 in primary stroke @ 1:00- odds swim (build to turn)/drill; evens are drill/swim dps
1:00 rest
2 sets of:
2 x 50 swim at 200 GP @ :15 rest/1 x 50 drill @ 1:00/2 x 50 swim at 200 GP @ :15 rest
1 x 50 swim at 200 GP @ :15 rest/1 x 50 drill @ 1:00/3 x 50 swim at 200 GP @ :15 rest
1 x 50 drill @ 1:00/4 x 50 swim at 200 GP @ :15 rest
NOTE: go one set primary stroke (NO FREE) and one set free; take 1:00 rest between sets, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for your March meet. Have a great day!
Monday, February 26, 2018- AM Jr. Gold @ CM (w/Sr. Gold&Silver)
1 x 1000- 400 swim freestyle, 300 reverse IM (each 75 is drill/swim/drill by 25's), 200 choice kick, 100 skulling
1:00 rest
2 sets of:
3 x 50 kick on back @ :50, focus on small, FAST UDK's off wall
:15 extra rest, get ready...
4 x 25 kick FAST with boards @ :10 rest (all @ 2:30)- get time for 100, check HR
3 x 50 kick on back @ :50- as above, focus on UDK's
:15 extra rest
25/50/25 kick FAST with boards @ :10 rest (all @ 2:30)- get time for 100, check HR
3 x 50 kick on back @ :50- UDK's
:15 extra rest
2 x 50 kick FAST with boards @ :10 rest (all @ 2:30)- get time for 100, check HR
NOTE: there is no extra rest between 1st & 2nd round; after 2nd set, get right into...
3 x 250 @ :10 rest-
1&2, swim free w/shnorkels (paddles, buoys optional)- desc 1-2
#3, 5 x 50 in primary stroke @ 1:00- odds swim (build to turn)/drill; evens are drill/swim dps
1:00 rest
3 sets of:
2 x 50 swim at 200 GP @ :10 rest/1 x 50 drill @ 1:00/2 x 50 swim at 200 GP @ :10 rest
1 x 50 swim at 200 GP @ :10 rest/1 x 50 drill @ 1:00/3 x 50 swim at 200 GP @ :10 rest
1 x 50 drill @ 1:00/4 x 50 swim at 200 GP @ :10 rest
NOTE: go 2 sets primary stroke (2nd set @ :15 rest) and one set free (:10 rest)- except DIST go 2 free (2nd set @ :15 rest- you pick pace) and one set primary stroke NO FREE @ :10 rest
Finish up with...
8 x 75 @ 1:10 (Jr.G @ 1:15 if needed) swim primary (NO FREE)/4th best (NO FREE)/kick on back (UDK past flags)- "slide" style- primary/4th/kick for 2 x 75; then 4th/kick/primary for 2 x 75, then kick/primary/4th for 2 x 75, then last 2 x 75 back to primary/4th/kick by 25's
4 x starts/breakouts before you go.
Do an excellent job in school today & get excited to tear it up in March. Have a great day!
1:00 rest
2 sets of:
3 x 50 kick on back @ :50, focus on small, FAST UDK's off wall
:15 extra rest, get ready...
4 x 25 kick FAST with boards @ :10 rest (all @ 2:30)- get time for 100, check HR
3 x 50 kick on back @ :50- as above, focus on UDK's
:15 extra rest
25/50/25 kick FAST with boards @ :10 rest (all @ 2:30)- get time for 100, check HR
3 x 50 kick on back @ :50- UDK's
:15 extra rest
2 x 50 kick FAST with boards @ :10 rest (all @ 2:30)- get time for 100, check HR
NOTE: there is no extra rest between 1st & 2nd round; after 2nd set, get right into...
3 x 250 @ :10 rest-
1&2, swim free w/shnorkels (paddles, buoys optional)- desc 1-2
#3, 5 x 50 in primary stroke @ 1:00- odds swim (build to turn)/drill; evens are drill/swim dps
1:00 rest
3 sets of:
2 x 50 swim at 200 GP @ :10 rest/1 x 50 drill @ 1:00/2 x 50 swim at 200 GP @ :10 rest
1 x 50 swim at 200 GP @ :10 rest/1 x 50 drill @ 1:00/3 x 50 swim at 200 GP @ :10 rest
1 x 50 drill @ 1:00/4 x 50 swim at 200 GP @ :10 rest
NOTE: go 2 sets primary stroke (2nd set @ :15 rest) and one set free (:10 rest)- except DIST go 2 free (2nd set @ :15 rest- you pick pace) and one set primary stroke NO FREE @ :10 rest
Finish up with...
8 x 75 @ 1:10 (Jr.G @ 1:15 if needed) swim primary (NO FREE)/4th best (NO FREE)/kick on back (UDK past flags)- "slide" style- primary/4th/kick for 2 x 75; then 4th/kick/primary for 2 x 75, then kick/primary/4th for 2 x 75, then last 2 x 75 back to primary/4th/kick by 25's
4 x starts/breakouts before you go.
Do an excellent job in school today & get excited to tear it up in March. Have a great day!
Sunday, February 25, 2018
Sunday, February 25, 2018- Combined Jr. Gold @ CM
After PMI-
1 x 600- 300 swim free, 300 reverse IM drill- each 100 is drill/kick by 50's
1:00 rest
Warmup "as you feel," until 10:20 a.m.
9 x 75 as follows:
1- swim free br 3/5/3 by 25's @ 1:00 (or @ 1:10)
2- drill/swim/drill by 25's in primary stroke NO FREE @ 1:20
3- kick with boards- get time, desc 1-3 to something juicy! @ 1:30
Check HR after #9, then go back to starting end
With fins, until 11 a.m.,
3 x 50 swim desc 1-3 @ 1:00- #3 is all out for time
1 x 50 LUNGBUSTER/swim by 25's - same stroke as first 3 x 50, how close can you come to your time on #3?!?
Easy 100 drill before you get out. Do an excellent job with your HW today- make sure you're ready for the week ahead at school. Have a great day!
1 x 600- 300 swim free, 300 reverse IM drill- each 100 is drill/kick by 50's
1:00 rest
Warmup "as you feel," until 10:20 a.m.
9 x 75 as follows:
1- swim free br 3/5/3 by 25's @ 1:00 (or @ 1:10)
2- drill/swim/drill by 25's in primary stroke NO FREE @ 1:20
3- kick with boards- get time, desc 1-3 to something juicy! @ 1:30
Check HR after #9, then go back to starting end
With fins, until 11 a.m.,
3 x 50 swim desc 1-3 @ 1:00- #3 is all out for time
1 x 50 LUNGBUSTER/swim by 25's - same stroke as first 3 x 50, how close can you come to your time on #3?!?
Easy 100 drill before you get out. Do an excellent job with your HW today- make sure you're ready for the week ahead at school. Have a great day!
Saturday, February 24, 2018
Saturday Morning, February 24, 2018- Combined Jr. Gold @ CM
1 x 600- 300 swim free, 300 reverse IM- each 75 is skulling/drill/drill by 25's
1:00 rest
4 x 75 @ 1:20- 25 ra2 la2 free, 25 6ks free, 25 kick on back (build)
2 x 125 @ 2:20- 25 kick free head out, 75 drill/swim/drill all free, 25 skulling
2 x 125 @ 2:10- 50 swim free neg split br 3/5, 75 drill/swim/drill by 25's breaststroke- choice drill
:30 rest, check HR & get shnorkels...
With shnorkels:
18 x 50 in sets of 3-
1- drill/swim free by 25's @ 1:00
2-3, swim free @ :55 (gets :05 faster by round)
Check HR, then...
3 x 350 swim free desc 1-3 @ 5:30- #3 should be juicy
1:00 rest
Partner kick 25's with boards:
8 x 25's @ :45
TEST SET: 8 x 50 kick free/primary stroke by 25's @ 1:00
1:00 rest
6 x 75 drill/swim/drill by 25's in primary stroke NO FREE @ 1:20
Until 10 a.m.,
4 x 50 swim primary stroke at 200 GP @ 1:10
100 drill/sklling by 25's
4 x 50 swim primary stroke at 200 GP @ :10 rest
Check HR, then 50 easy
100 easy drill before you get out. Do an excellent job with your HW this weekend, and with drylands today. Have a great day !
1:00 rest
4 x 75 @ 1:20- 25 ra2 la2 free, 25 6ks free, 25 kick on back (build)
2 x 125 @ 2:20- 25 kick free head out, 75 drill/swim/drill all free, 25 skulling
2 x 125 @ 2:10- 50 swim free neg split br 3/5, 75 drill/swim/drill by 25's breaststroke- choice drill
:30 rest, check HR & get shnorkels...
With shnorkels:
18 x 50 in sets of 3-
1- drill/swim free by 25's @ 1:00
2-3, swim free @ :55 (gets :05 faster by round)
Check HR, then...
3 x 350 swim free desc 1-3 @ 5:30- #3 should be juicy
1:00 rest
Partner kick 25's with boards:
8 x 25's @ :45
TEST SET: 8 x 50 kick free/primary stroke by 25's @ 1:00
1:00 rest
6 x 75 drill/swim/drill by 25's in primary stroke NO FREE @ 1:20
Until 10 a.m.,
4 x 50 swim primary stroke at 200 GP @ 1:10
100 drill/sklling by 25's
4 x 50 swim primary stroke at 200 GP @ :10 rest
Check HR, then 50 easy
100 easy drill before you get out. Do an excellent job with your HW this weekend, and with drylands today. Have a great day !
Friday Morning, February 23, 2018- AM Jr. Gold @ CM
After MEET WARMUP...
RACE DAY!!
2 sets of :
4 x 75 from a dive @ 6:00 (easy swim in between)- target 75 split of 100 goal time
Relays
400 kick FAST for time with boards
RACE DAY!!
2 sets of :
4 x 75 from a dive @ 6:00 (easy swim in between)- target 75 split of 100 goal time
Relays
400 kick FAST for time with boards
Thursday, February 22, 2018
Thursday Aftrnoon, February 22, 2018- PM Jr. Gold @ CM/IL (@ RH)
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
6 x 25 sit & spin back drill @ :35
2 x 100 @ 1:50- 50 ra/la back drill (by 25's), 25 swim back (tempo), 25 kick FAST on back
4 x 50 swim backstroke @ :55
:30 rest to check the next set...
15 x 50 kick in sets of 3:
1-2 descend to what you can, focus on UDK, @ :55
#3- FAST with boards, free/breast by 25's @ :45
1:00 rest, check HR, then get fins;
With fins,
9 x 75 breast pull with dolphin kick, desc 1-3 @ 1:15; middle 3 @ 1:05, last 3 desc @ 1:30
Check HR, take fins off
3 sets of:
3 x 100 swim back/breast by 50's @ 1:35 (swim IM style)
3 x 100 swim back/breast by 50's (same IM style) @ 1:55, desc 1-3's to something juicy!
No rest between sets, check HR after 6th 100 in each round.
100 easy drill before you get out . Do an excellent job withyour HW tonight and get excited to race next month. Have a great day!
1:00 rest
6 x 25 sit & spin back drill @ :35
2 x 100 @ 1:50- 50 ra/la back drill (by 25's), 25 swim back (tempo), 25 kick FAST on back
4 x 50 swim backstroke @ :55
:30 rest to check the next set...
15 x 50 kick in sets of 3:
1-2 descend to what you can, focus on UDK, @ :55
#3- FAST with boards, free/breast by 25's @ :45
1:00 rest, check HR, then get fins;
With fins,
9 x 75 breast pull with dolphin kick, desc 1-3 @ 1:15; middle 3 @ 1:05, last 3 desc @ 1:30
Check HR, take fins off
3 sets of:
3 x 100 swim back/breast by 50's @ 1:35 (swim IM style)
3 x 100 swim back/breast by 50's (same IM style) @ 1:55, desc 1-3's to something juicy!
No rest between sets, check HR after 6th 100 in each round.
100 easy drill before you get out . Do an excellent job withyour HW tonight and get excited to race next month. Have a great day!
Thursday Morning, February 22, 2018- AM 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
2 sets of:
4 x 50 6ks back drill @ 1:00 (4 x 25 sit & spin back drill in 2nd set @ :35)
2 x 100 @ 1:45- 50 ra/la back drill (by 25's), 25 swim back (tempo), 25 kick FAST on back
4 x 50 swim backstroke @ :50 (@ :45 in 2nd set)
No rest between sets
15 x 50 kick in sets of 3:
1-2 descend to what you can, focus on UDK, @ :55
#3- FAST with boards, free/breast by 25's @ :45
1:00 rest, check HR, then get fins;
With fins,
9 x 75 breast pull with dolphin kick, desc 1-3 @ 1:10; middle 3 @ 1:00, last 3 desc @ 1:20
Check HR, take fins off
3 sets of:
3 x 100 swim back/breast by 50's @ 1:25 (swim IM style)
3 x 100 swim back/breast by 50's (same IM style) @ 1:45, desc 1-3's to something juicy!
No rest between sets, check HR after 6th 100 in each round.
Until 7:15 a.m., finish up with...
50's 200 GP in primary stroke, alternate 4 @ 1:10, 4 @ :10 rest
100 easy drill before you get out . Do an excellent job in school today and get excited to race next month. Have a great day!
1:00 rest
2 sets of:
4 x 50 6ks back drill @ 1:00 (4 x 25 sit & spin back drill in 2nd set @ :35)
2 x 100 @ 1:45- 50 ra/la back drill (by 25's), 25 swim back (tempo), 25 kick FAST on back
4 x 50 swim backstroke @ :50 (@ :45 in 2nd set)
No rest between sets
15 x 50 kick in sets of 3:
1-2 descend to what you can, focus on UDK, @ :55
#3- FAST with boards, free/breast by 25's @ :45
1:00 rest, check HR, then get fins;
With fins,
9 x 75 breast pull with dolphin kick, desc 1-3 @ 1:10; middle 3 @ 1:00, last 3 desc @ 1:20
Check HR, take fins off
3 sets of:
3 x 100 swim back/breast by 50's @ 1:25 (swim IM style)
3 x 100 swim back/breast by 50's (same IM style) @ 1:45, desc 1-3's to something juicy!
No rest between sets, check HR after 6th 100 in each round.
Until 7:15 a.m., finish up with...
50's 200 GP in primary stroke, alternate 4 @ 1:10, 4 @ :10 rest
100 easy drill before you get out . Do an excellent job in school today and get excited to race next month. Have a great day!
Wednesday, February 21, 2018
Wednesday, February 21, 2018- PM Jr. Gold @ CM & RH
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling, by 25's
1:00 rest
8 x 50 @ 1:00- odds are drill/swim free by 25's; evens are drill/kick NO FREE by 25's
1 x 400- odd 100's are drill/swim by 25's in primary stroke, even 100's are breast pull with dolphin kick/swim breaststroke- by 25's
3 x 200 @ 4:00- 100 kick on back, 50 swim in primary stroke NO FREE, 50 kick with boards, desc 1-3 to something JUICY
Check HR after #3, then 1:00 rest
3 sets of:
1 x 75 swim IM @ 1:20 (NO FREE)
1 x 75 swim IM @ 1:10- still NO FREE, but hustle to make the faster interval
3 x 50 kick with boards @ :55 (3rd set @ :50)
:15 extra rest, get ready...
3* x 100 swim free br 3 @ 1:15 (or @ 1:20 if needed, @ 1:10 if possible)
*add 1 x 100 in each round, so 5 x 100 in 3rd round
1:00 rest between sets, check HR
With fins, until 6:00 p.m., finish up with:
6 x 25 @ :40- odds are 15y FAST, 10y drill; evens are all swim build to FAST
2 x 50 swim/kick on back FAST @ 1:00
Go odd rounds free, even rounds NO FREE
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for your March meet. Have a great day!
1:00 rest
8 x 50 @ 1:00- odds are drill/swim free by 25's; evens are drill/kick NO FREE by 25's
1 x 400- odd 100's are drill/swim by 25's in primary stroke, even 100's are breast pull with dolphin kick/swim breaststroke- by 25's
3 x 200 @ 4:00- 100 kick on back, 50 swim in primary stroke NO FREE, 50 kick with boards, desc 1-3 to something JUICY
Check HR after #3, then 1:00 rest
3 sets of:
1 x 75 swim IM @ 1:20 (NO FREE)
1 x 75 swim IM @ 1:10- still NO FREE, but hustle to make the faster interval
3 x 50 kick with boards @ :55 (3rd set @ :50)
:15 extra rest, get ready...
3* x 100 swim free br 3 @ 1:15 (or @ 1:20 if needed, @ 1:10 if possible)
*add 1 x 100 in each round, so 5 x 100 in 3rd round
1:00 rest between sets, check HR
With fins, until 6:00 p.m., finish up with:
6 x 25 @ :40- odds are 15y FAST, 10y drill; evens are all swim build to FAST
2 x 50 swim/kick on back FAST @ 1:00
Go odd rounds free, even rounds NO FREE
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for your March meet. Have a great day!
Tuesday, February 20, 2018
Tuesday, February 20, 2018- PM Jr. Gold @ CM (and late PM @ RH)
1 x 600- 300 swim free, 300 reverse IM- go 3 x 100 reverse IM's drill, except #2 is kick on back
1:00 rest
4 x 50 6k/3str free drill @ 1:00
4 x 75 drill/kick/drill by 25's breaststroke (choice drill) @ 1:20
4 x 125 @ 2:10- 25 kick free head out, 100 drill/swim by 25's in primary stroke NO FREE)
Take :30 rest to check HR & pair up with a partner...
8 x 25 partner kicks with boards- backwards ss at midpool, @ :45- make sure you race these!
No rest between sets, check HR after 2nd set.
LONG SWIM-
2 times through:
100 swim IM/100 kick FAST with boards- IM is smooth & strong here
200 swim IM/100 kick FAST on back- some giddyup to the IM
300 swim IM (75 of each stroke)/100 kick FAST with boards- IM is FAST
Check HR after 2nd time through.
With fins, until 6:00 p.m.,
4 x 25 @ :40- the "usual"
:20 extra rest
1 x 50 swim/kick by 25's all out FAST for time @ 1:00
No extra rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands. Please remind your parents about coffee tonight during drylands. Have a great day!
1:00 rest
4 x 50 6k/3str free drill @ 1:00
4 x 75 drill/kick/drill by 25's breaststroke (choice drill) @ 1:20
4 x 125 @ 2:10- 25 kick free head out, 100 drill/swim by 25's in primary stroke NO FREE)
Take :30 rest to check HR & pair up with a partner...
8 x 25 partner kicks with boards- backwards ss at midpool, @ :45- make sure you race these!
No rest between sets, check HR after 2nd set.
LONG SWIM-
2 times through:
100 swim IM/100 kick FAST with boards- IM is smooth & strong here
200 swim IM/100 kick FAST on back- some giddyup to the IM
300 swim IM (75 of each stroke)/100 kick FAST with boards- IM is FAST
Check HR after 2nd time through.
With fins, until 6:00 p.m.,
4 x 25 @ :40- the "usual"
:20 extra rest
1 x 50 swim/kick by 25's all out FAST for time @ 1:00
No extra rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands. Please remind your parents about coffee tonight during drylands. Have a great day!
Tuesday Morning, February 20, 2018- AM Jr. Gold @ CM
1 x 600- 300 swim free, 300 reverse IM- go 3 x 100 reverse IM's drill, except #2 is kick on back
1:00 rest
4 x 50 6k/3str free drill @ 1:00
4 x 75 drill/kick/drill by 25's breaststroke (choice drill) @ 1:20
4 x 125 @ 2:10- 25 kick free head out, 100 drill/swim by 25's in primary stroke O FREE)
1:00 rest, check HR
2 sets of:
4 x 25 partner kicks with boards- backwards ss at midpool, @ :45
1 x 150- drill/swim by 25's @ 3:00- in 4th best stroke, NO FREE
2 x 100- swim/kick by 50's in 4th best stroke NO FREE @ 1:45
3 x 50 swim/kick by 25's in primary stroke @ :50
No rest between sets, check HR after 2nd set.
LONG SWIM-
2 times through:
200 swim IM/100 kick FAST with boards
300 swim IM/100 kick FAST on back
400 swim IM, target mile pace on last 100 free
Check HR after 2nd time through.
With fins...
5 sets of:
4 x 25 @ :40- the "usual"
:20 extra rest
1 x 50 swim/kick by 25's all out FAST for time @ 1:00
No extra rest between sets.
100 easy drill before you get out. Do an excellent job with school today, and with drylands tonight. Please remind your parents about coffee tonight during drylands. Have a great day!
1:00 rest
4 x 50 6k/3str free drill @ 1:00
4 x 75 drill/kick/drill by 25's breaststroke (choice drill) @ 1:20
4 x 125 @ 2:10- 25 kick free head out, 100 drill/swim by 25's in primary stroke O FREE)
1:00 rest, check HR
2 sets of:
4 x 25 partner kicks with boards- backwards ss at midpool, @ :45
1 x 150- drill/swim by 25's @ 3:00- in 4th best stroke, NO FREE
2 x 100- swim/kick by 50's in 4th best stroke NO FREE @ 1:45
3 x 50 swim/kick by 25's in primary stroke @ :50
No rest between sets, check HR after 2nd set.
LONG SWIM-
2 times through:
200 swim IM/100 kick FAST with boards
300 swim IM/100 kick FAST on back
400 swim IM, target mile pace on last 100 free
Check HR after 2nd time through.
With fins...
5 sets of:
4 x 25 @ :40- the "usual"
:20 extra rest
1 x 50 swim/kick by 25's all out FAST for time @ 1:00
No extra rest between sets.
100 easy drill before you get out. Do an excellent job with school today, and with drylands tonight. Please remind your parents about coffee tonight during drylands. Have a great day!
Monday, February 19, 2018
Monday Afternoon, February 19, 2018- Combined Jr. Gold @ CM (CM & IL)
1 x 600- 300 swim free, 300 reverse IM- each 75 is drill/drill/kick on back by 25'/
1:00 rest
3 sets of:
1 x 150- drill/swim-kick on back-drill/swim by 50's @ 2:45 (1st set free; 2nd & 3rd sets primary stroke NO FREE
1 x 100 swim/kick by 50's (1st set is free; 2nd & 3rd sets are primary stroke NO FREE, desc 1-2) @ 1:50
No rest between sets, check HR after each 100.
3 x 100 swim free br 3 desc 1-3 @ 1:40- get time @ #3
3 x 100 swim free br 3 @ fastest interval you can handle (1:10, 1:15 or 1:20- no slower than 1:20)
3 x 100 swim free/primary by 50's desc 1-3 @ 1:50
1:00 rest, check HR
5 sets of:
2 x 100 kick @ 1:50 (on back-with boards by 50's) desc 1-2
1 x 100 swim/kick on back by 50's @ 1:35 in primary stroke NO FREE
:15 extra rest
BROKEN 100 kick 25/50/25 @ :10 rest with boards, all @ 3:00
Check HR
1:00 rest after 1st & 3rd sets
150 drill/skulling by 25's before you get out. Do an excellent job with your HW tonight, get excited for your March meet. Please remind your parents about coffee tomorrow night. Have a great day!
1:00 rest
3 sets of:
1 x 150- drill/swim-kick on back-drill/swim by 50's @ 2:45 (1st set free; 2nd & 3rd sets primary stroke NO FREE
1 x 100 swim/kick by 50's (1st set is free; 2nd & 3rd sets are primary stroke NO FREE, desc 1-2) @ 1:50
No rest between sets, check HR after each 100.
3 x 100 swim free br 3 desc 1-3 @ 1:40- get time @ #3
3 x 100 swim free br 3 @ fastest interval you can handle (1:10, 1:15 or 1:20- no slower than 1:20)
3 x 100 swim free/primary by 50's desc 1-3 @ 1:50
1:00 rest, check HR
5 sets of:
2 x 100 kick @ 1:50 (on back-with boards by 50's) desc 1-2
1 x 100 swim/kick on back by 50's @ 1:35 in primary stroke NO FREE
:15 extra rest
BROKEN 100 kick 25/50/25 @ :10 rest with boards, all @ 3:00
Check HR
1:00 rest after 1st & 3rd sets
150 drill/skulling by 25's before you get out. Do an excellent job with your HW tonight, get excited for your March meet. Please remind your parents about coffee tomorrow night. Have a great day!
Monday Morning, February 19, 2018- AM Jr. Gold @ CM
1 x 600- 300 swim free, 300 reverse IM- each 75 is drill/drill/kick on back by 25'/
1:00 rest
4 sets of:
1 x 150- drill/swim-kick on back-drill/swim by 50's @ 2:45
1 x 100 swim/kick by 50's desc 1-2 (free) and 3-4 (primary NO FREE) @ 1:45
No rest between sets, check HR after each 100.
3 x 100 swim free br 3 desc 1-3 @ 1:30- get time @ #3
3 x 100 swim free br 3 @ fastest interval you can handle
3 x 100 swim free/primary by 50's desc 1-3 @ 1:40
1:00 rest, check HR
5 sets of:
2 x 100 kick @ 1:40 (on back-with boards by 50's) desc 1-2
1 x 100 swim/kick on back by 50's @ 1:25 in primary stroke NO FREE
:15 extra rest
BROKEN 100 kick 25/50/25 @ :10 rest with boards, all @ 2:30
1 x 150 swim free @ 1.5 X your fastest 100 free so far this morning, all @ 2:30
Check HR
1:00 rest after 1st & 3rd sets
150 drill/skulling by 25's before you get out. Do an excellent job in school today, get excited for your March meet. Please remind your parents about coffee tomorrow night. Have a great day!
1:00 rest
4 sets of:
1 x 150- drill/swim-kick on back-drill/swim by 50's @ 2:45
1 x 100 swim/kick by 50's desc 1-2 (free) and 3-4 (primary NO FREE) @ 1:45
No rest between sets, check HR after each 100.
3 x 100 swim free br 3 desc 1-3 @ 1:30- get time @ #3
3 x 100 swim free br 3 @ fastest interval you can handle
3 x 100 swim free/primary by 50's desc 1-3 @ 1:40
1:00 rest, check HR
5 sets of:
2 x 100 kick @ 1:40 (on back-with boards by 50's) desc 1-2
1 x 100 swim/kick on back by 50's @ 1:25 in primary stroke NO FREE
:15 extra rest
BROKEN 100 kick 25/50/25 @ :10 rest with boards, all @ 2:30
1 x 150 swim free @ 1.5 X your fastest 100 free so far this morning, all @ 2:30
Check HR
1:00 rest after 1st & 3rd sets
150 drill/skulling by 25's before you get out. Do an excellent job in school today, get excited for your March meet. Please remind your parents about coffee tomorrow night. Have a great day!
Sunday, February 18, 2018
Sunday Morning, February 17, 2018- Combined Jr. Gold @ CM
PMI @ 9:30
1 x 600- 200 swim free, 200 reverse IM, 200 kick on back (UDK's)
1:00 rest
3 sets of:
2 x 75 drill/kick (build)/drill by 25's @ 1:20
1 x 100 swim/kick with boards @ 1:40- get time & descend 1-3 to something juicy
No rest between sets, check HR after each 100.
All one stroke (primary), but hopefully two rounds:
4 x 15M sprints FAD
1 x 50 swim FAST (FAD)- get time
100 easy drill
4 x 30M sprints FAD
1 x 50 swim FAST (FAD)- get time
100 easy drill
1:00 rest
BROKEN 100- 2 x 50 swim @ :10 rest (1st 50 FAD)- should be within :01 sec of add-up time from 2 x 50's above
100 easy drill
1:00 rest between sets
100 easy drill before you get out. Do an excellent job with your HW today- make sure you're ready for the week ahead at school. Have a great day!
1 x 600- 200 swim free, 200 reverse IM, 200 kick on back (UDK's)
1:00 rest
3 sets of:
2 x 75 drill/kick (build)/drill by 25's @ 1:20
1 x 100 swim/kick with boards @ 1:40- get time & descend 1-3 to something juicy
No rest between sets, check HR after each 100.
All one stroke (primary), but hopefully two rounds:
4 x 15M sprints FAD
1 x 50 swim FAST (FAD)- get time
100 easy drill
4 x 30M sprints FAD
1 x 50 swim FAST (FAD)- get time
100 easy drill
1:00 rest
BROKEN 100- 2 x 50 swim @ :10 rest (1st 50 FAD)- should be within :01 sec of add-up time from 2 x 50's above
100 easy drill
1:00 rest between sets
100 easy drill before you get out. Do an excellent job with your HW today- make sure you're ready for the week ahead at school. Have a great day!
Saturday, February 17, 2018
Saturday Moring, February 17, 2018- Combined Jr. Gold @ CM
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
3 sets of:
2 x 50 catchup free drill @ 1:00
3 x 50 choice rill in primary stroke/breast pull with free kick drill- by 25's @ 1:00
1 x 100 swim/kick on back by 50's in primary stroke @ 1:50- get time, desc 1-3 to what you can
4 x 25 kick FAST with boards @ :45 (2nd set @ :35, 3rd set @ :25)
Check HR after each set, but no rest between sets.
1:000 rest after 3rd set, then...
12 x 75 in sets of 3 as follows:
1- swim free br 3/5/3 by 25's @ 1:10- desc the 3 x 25 to what you can
2- swim/kick/swim by 25's in primary stroke NO FREE @ 1:15
3- IM order by 25's (50 swim, 25 kick- kick moves from 3rd 25 to 2nd to 1st 25- back to 3rd 25, by round) @ 1:15
1:00 rest, check HR
TEST SET- 2000 free swim for time (mile for some)
Make sure Ross gets your time.
With fins, finish up with...
100 swim/kick (75 swim, 25 kick on back) desc 1-3's @ 1:50- 3 free, 3 primary stroke, 3 kick, 3 IM Repeat 3 free if there is time
100 easy drill before you get out. Do an excellent job with your HW this weekend- and with drylands today. REMEMBER, workout tomorrow is here at Claude Moore from 9:30-11 a.m. We'll start with PMI, then get to a juicy speed set. Have a great day!
1:00 rest
3 sets of:
2 x 50 catchup free drill @ 1:00
3 x 50 choice rill in primary stroke/breast pull with free kick drill- by 25's @ 1:00
1 x 100 swim/kick on back by 50's in primary stroke @ 1:50- get time, desc 1-3 to what you can
4 x 25 kick FAST with boards @ :45 (2nd set @ :35, 3rd set @ :25)
Check HR after each set, but no rest between sets.
1:000 rest after 3rd set, then...
12 x 75 in sets of 3 as follows:
1- swim free br 3/5/3 by 25's @ 1:10- desc the 3 x 25 to what you can
2- swim/kick/swim by 25's in primary stroke NO FREE @ 1:15
3- IM order by 25's (50 swim, 25 kick- kick moves from 3rd 25 to 2nd to 1st 25- back to 3rd 25, by round) @ 1:15
1:00 rest, check HR
TEST SET- 2000 free swim for time (mile for some)
Make sure Ross gets your time.
With fins, finish up with...
100 swim/kick (75 swim, 25 kick on back) desc 1-3's @ 1:50- 3 free, 3 primary stroke, 3 kick, 3 IM Repeat 3 free if there is time
100 easy drill before you get out. Do an excellent job with your HW this weekend- and with drylands today. REMEMBER, workout tomorrow is here at Claude Moore from 9:30-11 a.m. We'll start with PMI, then get to a juicy speed set. Have a great day!
Friday, February 16, 2018
Friday Morning, February 16, 2018- AM Jr. Gold @ CM
Meet Warmup, then....
RACE DAY!!!
In two groups-
6 x BROKEN 150 as follows:
100 from a dive (75 swim, 25 kick on back)
:10 rest
50 kick with boards
Go 3 rounds IM ( kick with boards is primary/free by 25's), 3 rounds free
Whoever averages under their 200 best time by the largest margin- gets a Subway gift card!
Until 7:15, with fins, finish up with...
100's swim describe 1-3's @ 1:40, #3 in each round should be juicy fast!
100 easy drill before you get out. Do an excellent job in school today, get excited for the TEST set tomorrow, PMI on Sunday Morning. Have a great day!
RACE DAY!!!
In two groups-
6 x BROKEN 150 as follows:
100 from a dive (75 swim, 25 kick on back)
:10 rest
50 kick with boards
Go 3 rounds IM ( kick with boards is primary/free by 25's), 3 rounds free
Whoever averages under their 200 best time by the largest margin- gets a Subway gift card!
Until 7:15, with fins, finish up with...
100's swim describe 1-3's @ 1:40, #3 in each round should be juicy fast!
100 easy drill before you get out. Do an excellent job in school today, get excited for the TEST set tomorrow, PMI on Sunday Morning. Have a great day!
Thursday, February 15, 2018
Thursday, February 15, 2018- PM Jr. Gold (CM & IL) @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling- by 25's
1:00 rest
2 x 200 @ :10 rest- 100 drill/swim by 25's- 50 kick build & FAST UDK's, last 50 skulling/swim by 25's
Everybody together:
3 x 100 @ 1:50 in primary stroke- 25 drill, 50 swim (smooth dps-strong by 25's), last 25 kick FAST
8 x 50 in primary stroke- odds are swim/kick by 25's, evens are swim at race pace (target 200 GP)- all @ 1:00 (NO FREE)
1:00 rest, check HR
8 sets of:
1 x 100 swim free br 3 @ 1:15 (Lane 1 @ 1:20 if needed)
1 x 50 swim at 200 GP @ :55
1 x 50 swim FASTER than 200 GP @ :55
1 x 50 drill @ 1:10
After every 3rd, 5th & 8th rounds
1 x 300 swim free with shnorkels, get time & descend 1-3
1:00 rest, check HR
If there is time, until 6 p.m.,
25's Over/unders- split each lane into two groups- all @ 1:00
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the March meets. Have a great day!
1:00 rest
2 x 200 @ :10 rest- 100 drill/swim by 25's- 50 kick build & FAST UDK's, last 50 skulling/swim by 25's
Everybody together:
3 x 100 @ 1:50 in primary stroke- 25 drill, 50 swim (smooth dps-strong by 25's), last 25 kick FAST
8 x 50 in primary stroke- odds are swim/kick by 25's, evens are swim at race pace (target 200 GP)- all @ 1:00 (NO FREE)
1:00 rest, check HR
8 sets of:
1 x 100 swim free br 3 @ 1:15 (Lane 1 @ 1:20 if needed)
1 x 50 swim at 200 GP @ :55
1 x 50 swim FASTER than 200 GP @ :55
1 x 50 drill @ 1:10
After every 3rd, 5th & 8th rounds
1 x 300 swim free with shnorkels, get time & descend 1-3
1:00 rest, check HR
If there is time, until 6 p.m.,
25's Over/unders- split each lane into two groups- all @ 1:00
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the March meets. Have a great day!
Thursday Morning, February 15, 2018- AM 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 200 @ :10 rest- 100 drill/swim by 25's- 50 kick build & FAST UDK's, last 50 skulling/swim by 25's
Everybody together:
4 x 100 @ 1:45 in primary stroke- 25 drill, 50 swim (smooth dps-strong by 25's), last 25 kick FAST
9 x 50 in primary stroke- 1&2 are swim/kick by 25's, #'s 3, 6 & 9 are swim at race pace (target 200 GP)- all @ 1:00
1:00 rest, check HR
9 sets of:
1 x 100 swim free br 3 @ 1:10
1 x 50 swim at 200 GP @ :50
1 x 50 swim FASTER than 200 GP @ :50
1 x 50 drill @ 1:00
After every 3rd round...
1 x 300 swim free with shnorkels, get time & descend 1-3
1:00 rest, check HR
Until 7:15 a.m., YOUR CHOICE of:
Over/unders
Partner kick 25's with boards & ss
100 easy drill before you get out. Do an excellent job in school today and get excited for the March meets. Have a great day!
1:00 rest
3 x 200 @ :10 rest- 100 drill/swim by 25's- 50 kick build & FAST UDK's, last 50 skulling/swim by 25's
Everybody together:
4 x 100 @ 1:45 in primary stroke- 25 drill, 50 swim (smooth dps-strong by 25's), last 25 kick FAST
9 x 50 in primary stroke- 1&2 are swim/kick by 25's, #'s 3, 6 & 9 are swim at race pace (target 200 GP)- all @ 1:00
1:00 rest, check HR
9 sets of:
1 x 100 swim free br 3 @ 1:10
1 x 50 swim at 200 GP @ :50
1 x 50 swim FASTER than 200 GP @ :50
1 x 50 drill @ 1:00
After every 3rd round...
1 x 300 swim free with shnorkels, get time & descend 1-3
1:00 rest, check HR
Until 7:15 a.m., YOUR CHOICE of:
Over/unders
Partner kick 25's with boards & ss
100 easy drill before you get out. Do an excellent job in school today and get excited for the March meets. Have a great day!
Wednesday, February 14, 2018
Wednesday Afternoon, February 14, 2018- Combined Jr. Gold (CM & IL) at CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back, by 25's
1:00 rest
4 sets of:
2 x 75 @ 1:00- ra2 la2 free drill, 6ks drill backstroke
1 x 75 @ 1:20- swim backstroke, focus on even hip rotation and keep head still; interval gets :05 faster by round
Check HR after 4th set, then...
6 x 150 @ 2:40 (adjust if needed)- 100 swim back, 50 kick breast with boards, descend 1-2's
1:00 rest, check HR
8 x 200 kick @ 3:45 in 2 sets of 4 as follows:
1- 50 fly kick FAST with boards, 100 choice kick on back (UDK past flags), 50 kick FAST in primary stroke with boards
2- 50 fly kick on back, 50 free kick FAST with boards, 50 choice kick on back, 50 kick primary stroke FAST with boards
3- 100 kick on back (fly/free kick by 50's), 50 kick FAST breast with boards, 50 kick FAST primary stroke with boards
4- BROKEN 200 KICK: 100 kick FAST IM (by 25's) with boards, :15 rest, 2 x 50 kick FAST in primary stroke with boards, :15 rest between 50's- 1st group subtracts :30 to get your time, 2nd group subtract :35, etc..
1:00 rest between sets, check HR
If there is time, work on starts & breakouts
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the March meets. Have a great day!
1:00 rest
4 sets of:
2 x 75 @ 1:00- ra2 la2 free drill, 6ks drill backstroke
1 x 75 @ 1:20- swim backstroke, focus on even hip rotation and keep head still; interval gets :05 faster by round
Check HR after 4th set, then...
6 x 150 @ 2:40 (adjust if needed)- 100 swim back, 50 kick breast with boards, descend 1-2's
1:00 rest, check HR
8 x 200 kick @ 3:45 in 2 sets of 4 as follows:
1- 50 fly kick FAST with boards, 100 choice kick on back (UDK past flags), 50 kick FAST in primary stroke with boards
2- 50 fly kick on back, 50 free kick FAST with boards, 50 choice kick on back, 50 kick primary stroke FAST with boards
3- 100 kick on back (fly/free kick by 50's), 50 kick FAST breast with boards, 50 kick FAST primary stroke with boards
4- BROKEN 200 KICK: 100 kick FAST IM (by 25's) with boards, :15 rest, 2 x 50 kick FAST in primary stroke with boards, :15 rest between 50's- 1st group subtracts :30 to get your time, 2nd group subtract :35, etc..
1:00 rest between sets, check HR
If there is time, work on starts & breakouts
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the March meets. Have a great day!
Tuesday, February 13, 2018
Tuesday Afternoon, February 13, 2018- Combined Jr. Gold (Afternoon CM & IL)
1 x 600- 200 swim free, 200 reverse IM drill, 200 kick on back
1:00 rest
4 x 75 @ 1:20- 50 fist free drill br 3, 25 breast kick on back
3 x 100 @ 1:50- 50 ra2 la2 free drill, 50 choice breaststroke drill
4 x 50 swim breast build/choice drill in 4th best stroke (NO FREE) @ 1:00
2 x 125 @ 2:15- 75 swim/drill/swim in 4th best stroke (NO FREE), last 50 kick easy/FAST by 25's
:30 rest, check HR
8 x 25 partner kick with boards- forward ss at midpool, @ :45
1:00 rest
LONG SWIM-
6 rounds (hand touch at halfway to check time okay)-
100 swim IM order by 50's (fly/back in first round; back/breast in 2nd round, etc...)
75 swim (next leg of the IM, breast in first round, free in 2nd round, etc...), desc 3 x 25's to FAST
75 kick- 25 on back (UDK past flags, then build), 50 FAST with boards (next round of the IM- free the first time through, dolphin kick the 2nd time through, etc...)
Check HR
Until 6:00 p.m.,
1 x 50 swim in primary stroke at 200 Goal Pace
1 x 50 drill in primary stroke (same stroke as 1st 50)
2 x 50 swim at 200 GP
1 x 50 drill
3 x 50 swim at 200 GP
1 x 100 drill/skulling by 25's @ 2:00
1st set- all 50 @ 1:05; 2nd set- all 50's @ 1:00; 3rd set (free) all 50's @ :55; 4th set- choice, @ :50
100 easy before you get out. Do an excellent job with your HW tonight, and with drylands. Have a great day!
1:00 rest
4 x 75 @ 1:20- 50 fist free drill br 3, 25 breast kick on back
3 x 100 @ 1:50- 50 ra2 la2 free drill, 50 choice breaststroke drill
4 x 50 swim breast build/choice drill in 4th best stroke (NO FREE) @ 1:00
2 x 125 @ 2:15- 75 swim/drill/swim in 4th best stroke (NO FREE), last 50 kick easy/FAST by 25's
:30 rest, check HR
8 x 25 partner kick with boards- forward ss at midpool, @ :45
1:00 rest
LONG SWIM-
6 rounds (hand touch at halfway to check time okay)-
100 swim IM order by 50's (fly/back in first round; back/breast in 2nd round, etc...)
75 swim (next leg of the IM, breast in first round, free in 2nd round, etc...), desc 3 x 25's to FAST
75 kick- 25 on back (UDK past flags, then build), 50 FAST with boards (next round of the IM- free the first time through, dolphin kick the 2nd time through, etc...)
Check HR
Until 6:00 p.m.,
1 x 50 swim in primary stroke at 200 Goal Pace
1 x 50 drill in primary stroke (same stroke as 1st 50)
2 x 50 swim at 200 GP
1 x 50 drill
3 x 50 swim at 200 GP
1 x 100 drill/skulling by 25's @ 2:00
1st set- all 50 @ 1:05; 2nd set- all 50's @ 1:00; 3rd set (free) all 50's @ :55; 4th set- choice, @ :50
100 easy before you get out. Do an excellent job with your HW tonight, and with drylands. Have a great day!
Tuesday Morning, February 13, 2018- AM Jr. Gold @ CM
1 x 600- 200 swim free, 200 reverse IM drill, 200 kick on back
1:00 rest
6 x 75 @ 1:15- 50 fist free drill br 3, 25 breast kick on back
3 x 100 @ 1:45- 50 ra2 la2 free drill, 50 choice breaststroke drill
4 x 50 swim breast build/choice drill in 4th best stroke (NO FREE) @ 1:00
4 x 125 @ 2:10- 75 swim/drill/swim in 4th best stroke (NO FREE), last 50 kick easy/FAST by 25's
:30 rest, check HR
8 x 25 partner kick with boards- forward ss at midpool, @ :45
1:00 rest
LONG SWIM-
8 rounds (hand touch at halfway to check time okay)-
100 swim IM order by 50's (fly/back in first round)
75 swim (next leg of the IM, breast in first round), desc 3 x 25's to FAST
75 kick- 25 on back (UDK past flags, then build), 50 FAST with boards
Check HR
Until 7:15 a.m.,
50's in primary stroke @ 1:05- 1 swim at pace, 1 drill (+1 pace in each round up to 3); :05 faster by round; 100 drill/skulling by 25's after 3 x 50
100 easy before you get out. Do an excellent job with school today, and with drylands tonight. Have a great day!
1:00 rest
6 x 75 @ 1:15- 50 fist free drill br 3, 25 breast kick on back
3 x 100 @ 1:45- 50 ra2 la2 free drill, 50 choice breaststroke drill
4 x 50 swim breast build/choice drill in 4th best stroke (NO FREE) @ 1:00
4 x 125 @ 2:10- 75 swim/drill/swim in 4th best stroke (NO FREE), last 50 kick easy/FAST by 25's
:30 rest, check HR
8 x 25 partner kick with boards- forward ss at midpool, @ :45
1:00 rest
LONG SWIM-
8 rounds (hand touch at halfway to check time okay)-
100 swim IM order by 50's (fly/back in first round)
75 swim (next leg of the IM, breast in first round), desc 3 x 25's to FAST
75 kick- 25 on back (UDK past flags, then build), 50 FAST with boards
Check HR
Until 7:15 a.m.,
50's in primary stroke @ 1:05- 1 swim at pace, 1 drill (+1 pace in each round up to 3); :05 faster by round; 100 drill/skulling by 25's after 3 x 50
100 easy before you get out. Do an excellent job with school today, and with drylands tonight. Have a great day!
Monday, February 12, 2018
Monday, February 12, 2018- Combined Jr. Gold @ CM
1 x 600- 300 swim free, 200 reverse IM drill, 100 choice kick on back
1:00 rest
With fins, 3 sets of:
4 x 25 @ :35 fly drill (1st round, 3k 1p; 2nd rd- 1/2 ra 1/2 la fly; 3rd rd- blow it out the back drill)
2 x 75 dolph kick on back- increase speed (decrease amplitude) by 25's- @ 1:30
2 x 50 swim/kick fly (by 25's) @ 1:00, desc 1-2
No rest between sets, check HR after each round.
Take fins off after 3rd set.
12 x 100 @ 1:40 in sets of 3 (Lane 1 can go @ 1:45; some @ 1:35 if there is room):
1- 25 swim fly, 75 swim free br 3/5/3 by 25's
2- 25 swim fly, 50 swim free br 3/5
3- all kick IM order (by 25's) with boards
No rest between sets of 3, check HR after #15
With boards, until 6:00 p.m.,
1 x 200 kick @ 3:45- get time; 1st 100 on back, 2nd 100 w/boards, FAST
5 x 50 kick-
1-3 @ 1:10 (1&2 on back, FAST, #3 breast kick with boards)
4-5 on back, @ :10 rest- get time for 100, both are FAST!
1 x 100 kick FAST for time with boards @ 2:30
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the March meets. Have a great day!
1:00 rest
With fins, 3 sets of:
4 x 25 @ :35 fly drill (1st round, 3k 1p; 2nd rd- 1/2 ra 1/2 la fly; 3rd rd- blow it out the back drill)
2 x 75 dolph kick on back- increase speed (decrease amplitude) by 25's- @ 1:30
2 x 50 swim/kick fly (by 25's) @ 1:00, desc 1-2
No rest between sets, check HR after each round.
Take fins off after 3rd set.
12 x 100 @ 1:40 in sets of 3 (Lane 1 can go @ 1:45; some @ 1:35 if there is room):
1- 25 swim fly, 75 swim free br 3/5/3 by 25's
2- 25 swim fly, 50 swim free br 3/5
3- all kick IM order (by 25's) with boards
No rest between sets of 3, check HR after #15
With boards, until 6:00 p.m.,
1 x 200 kick @ 3:45- get time; 1st 100 on back, 2nd 100 w/boards, FAST
5 x 50 kick-
1-3 @ 1:10 (1&2 on back, FAST, #3 breast kick with boards)
4-5 on back, @ :10 rest- get time for 100, both are FAST!
1 x 100 kick FAST for time with boards @ 2:30
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the March meets. Have a great day!
Monday Morning, February 12, 2018- AM Jr. Gold @ CM
1 x 600- 300 swim free, 200 reverse IM drill, 100 choice kick on back
1:00 rest
With fins, 3 sets of:
4 x 25 @ :35 fly drill (different by round, start with 3k 1p)
2 x 75 dolph kick on back- increase speed (decrease "range") by 25's- @ 1:30
2 x 50 swim/kick fly (by 25's) @ 1:00, desc 1-2
No rest between sets, check HR after each round.
Take fins off after 3rd set.
15 x 100 @ 1:30 in sets of 3:
1- 25 swim fly, 75 swim free br 3/5/3 by 25's
2- 25 swim fly, 50 swim free br 3/5
3- all kick IM order (by 25's) with boards
No rest between sets of 3, check HR after #15
With boards, until 7:15 a.m.,
1 x 200 kick @ 3:30- get time, 2nd 100 should be FAST
5 x 50 kick-
1-3 @ 1:00 (1&2 on back, FAST, #3 breast kick with boards)
4-5 on back, @ :10 rest- get time for 100
1 x 100 kick FAST for time with boards @ 2:30
100 easy drill before you get out. Do an excellent job in school today, get excited for the March meets. Have a great day!
1:00 rest
With fins, 3 sets of:
4 x 25 @ :35 fly drill (different by round, start with 3k 1p)
2 x 75 dolph kick on back- increase speed (decrease "range") by 25's- @ 1:30
2 x 50 swim/kick fly (by 25's) @ 1:00, desc 1-2
No rest between sets, check HR after each round.
Take fins off after 3rd set.
15 x 100 @ 1:30 in sets of 3:
1- 25 swim fly, 75 swim free br 3/5/3 by 25's
2- 25 swim fly, 50 swim free br 3/5
3- all kick IM order (by 25's) with boards
No rest between sets of 3, check HR after #15
With boards, until 7:15 a.m.,
1 x 200 kick @ 3:30- get time, 2nd 100 should be FAST
5 x 50 kick-
1-3 @ 1:00 (1&2 on back, FAST, #3 breast kick with boards)
4-5 on back, @ :10 rest- get time for 100
1 x 100 kick FAST for time with boards @ 2:30
100 easy drill before you get out. Do an excellent job in school today, get excited for the March meets. Have a great day!
Sunday, February 11, 2018
Sunday Morning, February 11, 2018- Combined Jr. Gold @ CM
After PMI,
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is skulling/drill/drill by 25's
1:00 rest
4 x 50 drill/kick by 25's in primary stroke @ 1:00 (NO FREE)
4 x 75 @ 1:20- also in primary stroke (same as 50's): swim (dps)/kick (build to FAST turn)/swim FAST by 25's
1:00 rest, check HR
With fins:
12 x 75 swim @ 1:40, desc 1-3 to something juicy- get average time for 3, 6, 9 & 12
1:00 rest- check HR & take fins off.
With boards,
12 x 50 kick @ 1:10- can you hold =/- than your average from fast 75's above???
Check HR
Until 11 a.m.,
300's @ :10 rest, drill/kick/drill/swim (FAD- build) by 25's
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 x 600- 300 swim freestyle, 300 reverse IM- each 75 is skulling/drill/drill by 25's
1:00 rest
4 x 50 drill/kick by 25's in primary stroke @ 1:00 (NO FREE)
4 x 75 @ 1:20- also in primary stroke (same as 50's): swim (dps)/kick (build to FAST turn)/swim FAST by 25's
1:00 rest, check HR
With fins:
12 x 75 swim @ 1:40, desc 1-3 to something juicy- get average time for 3, 6, 9 & 12
1:00 rest- check HR & take fins off.
With boards,
12 x 50 kick @ 1:10- can you hold =/- than your average from fast 75's above???
Check HR
Until 11 a.m.,
300's @ :10 rest, drill/kick/drill/swim (FAD- build) by 25's
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!
Friday, February 9, 2018
Friday, February 9, 2018- AM Jr. Gold @ CM
Meet Warmup, then...
RACE DAY!
Do an excellent job with school today & get excited to race this weekend. Remember, NO DRYLANDS tomorrow (due to the meet); and, SUNDAY WORKOUT IS AT CLAUDE MOORE, 9:30-11:00 a.m. Have a great day!
RACE DAY!
Do an excellent job with school today & get excited to race this weekend. Remember, NO DRYLANDS tomorrow (due to the meet); and, SUNDAY WORKOUT IS AT CLAUDE MOORE, 9:30-11:00 a.m. Have a great day!
Thursday, February 8, 2018
Thursday, February 8, 2018- PM Jr. Gold (CM & IL) @ CM
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is 50 drill, 25 kick, 25 skulling
1:00 rest
12 x 50 in sets of 3-
2- drill/kick by 25's @ 1:00
1- swim/kick by 25's @ :50 (same stroke for all 3 x 50)
(1-3 free; 4-9 primary stroke NO FREE; 10-12 4th best stroke NO FREE)
3 sets of:
4 x 1/2 pool sprint kicks with boards @ :35 (2 at a time)
1 x 50 kick FAST on back @ 1:10- one at a time, focus on UDK past flags
1:00 rest, check HR
With boards:
8 x 75 kick @ 1:20/1:40 (odds & evens), odds are FAST, evens are 25 kick 50 drill
3 x 100 kick, BAE @ 2:30- all FAST
Check HR after easy 75's and each 100
Until 6 p.m.,
2 x 50 drill free @ 1:00
3 x 100 swim at free GP @ 1:40 (mile pace first; check HR after 3rd 100)
1 x 100 swim free @ 1:15
1 x 100 swim at free GP @ 1:40 (check HR after this 100)
No rest between sets
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the meet this weekend. Have a great day!
1:00 rest
12 x 50 in sets of 3-
2- drill/kick by 25's @ 1:00
1- swim/kick by 25's @ :50 (same stroke for all 3 x 50)
(1-3 free; 4-9 primary stroke NO FREE; 10-12 4th best stroke NO FREE)
3 sets of:
4 x 1/2 pool sprint kicks with boards @ :35 (2 at a time)
1 x 50 kick FAST on back @ 1:10- one at a time, focus on UDK past flags
1:00 rest, check HR
With boards:
8 x 75 kick @ 1:20/1:40 (odds & evens), odds are FAST, evens are 25 kick 50 drill
3 x 100 kick, BAE @ 2:30- all FAST
Check HR after easy 75's and each 100
Until 6 p.m.,
2 x 50 drill free @ 1:00
3 x 100 swim at free GP @ 1:40 (mile pace first; check HR after 3rd 100)
1 x 100 swim free @ 1:15
1 x 100 swim at free GP @ 1:40 (check HR after this 100)
No rest between sets
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the meet this weekend. Have a great day!
Thursday Morning, February 8, 2018- AM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is 50 drill, 25 kick, 25 skulling
1:00 rest
15 x 50 in sets of 3-
2- drill/kick by 25's @ 1:00
1- swim/kick by 25's @ :50 (same stroke for all 3 x 50)
(1-3 free; 4-9 primary stroke NO FREE; 10-15 4th best stroke NO FREE)
3 sets of:
4 x 1/2 pool sprint kicks with boards @ :35 (2 at a time)
1 x 50 kick FAST on back @ 1:10- one at a time, focus on UDK past flags
1:00 rest, check HR
2 sets of (first set on back, 2nd set with boards):
8 x 75 kick @ 1:20/1:40 (odds & evens), odds are FAST, evens are moderate focus on UDK
3 x 100 kick, BAE @ 2:30- all FAST
No rest between sets, check HR after easy 75's and each 100
After 2nd set...
3 x 150 swim free with shnorkel & paddles @ :10 rest, desc 1-3 to something juicy
Check HR
Everybody together, until 7:15 a.m.:
2 x 50 drill free @ 1:00
3 x 100 swim at free GP @ 1:30 (mile pace first; check HR after 3rd 100)
1 x 100 swim free @ 1:10
1 x 100 swim at free GP @ 1:30 (check HR after this 100)
No rest between sets
100 easy drill before you get out. Do an excellent job in school today and get excited for the meet this weekend. Have a great day!
1:00 rest
15 x 50 in sets of 3-
2- drill/kick by 25's @ 1:00
1- swim/kick by 25's @ :50 (same stroke for all 3 x 50)
(1-3 free; 4-9 primary stroke NO FREE; 10-15 4th best stroke NO FREE)
3 sets of:
4 x 1/2 pool sprint kicks with boards @ :35 (2 at a time)
1 x 50 kick FAST on back @ 1:10- one at a time, focus on UDK past flags
1:00 rest, check HR
2 sets of (first set on back, 2nd set with boards):
8 x 75 kick @ 1:20/1:40 (odds & evens), odds are FAST, evens are moderate focus on UDK
3 x 100 kick, BAE @ 2:30- all FAST
No rest between sets, check HR after easy 75's and each 100
After 2nd set...
3 x 150 swim free with shnorkel & paddles @ :10 rest, desc 1-3 to something juicy
Check HR
Everybody together, until 7:15 a.m.:
2 x 50 drill free @ 1:00
3 x 100 swim at free GP @ 1:30 (mile pace first; check HR after 3rd 100)
1 x 100 swim free @ 1:10
1 x 100 swim at free GP @ 1:30 (check HR after this 100)
No rest between sets
100 easy drill before you get out. Do an excellent job in school today and get excited for the meet this weekend. Have a great day!
Wednesday, February 7, 2018
Wednesday, February 7, 2018- PM 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
4 x 50 catchup free @ 1:00- overkick on the 2nd 25, feel kick driving you between strokes
2 x 200 @ 3:30- 50 swim free with FAST turn, 50 choice drill in primary stroke, NO FREE
6 x 25 fly pull with free kick @ :35- lift & drop your chin at the front of the stroke
6 x 100 @ 1:50 as follows:
odds- 25 dolphin kick with boards (build), 50 choice fly drill, 25 kick breast on back
evens- 25 swim fly (build to FAST turn), 50 kick on back neg split, 25 fly kick FAST w/boards
1:00 rest, check HR
6 rounds of:
1 x 150 swim free br 3 BIG negative split @ 2:15- can be backstroke, but must make interval
1 x 100 @ 1:35- 25 swim fly (build to FAST turn), 25 kick choice on back, 50 swim in primary stroke NO FREE
No rest between sets, check HR after 6th time through
Until 6:00 p.m., finish up with...
6 x 25's kick with boards @ :45- all FAST, race 2 at a time, side by side
4 x 25 kick FAST with boards @ :10 rest- add up for 100 yard total; go one at a time for these (3:30 total time for these 4 x 25)
2 x 50 swim in primary stroke @ 1:00- add 2 x 50's together, can you be faster than your 4 x 25 kick @ :10 rest?
1:00 rest between sets, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight, and get excited for the meet this weekend. Have a great day!
1:00 rest
4 x 50 catchup free @ 1:00- overkick on the 2nd 25, feel kick driving you between strokes
2 x 200 @ 3:30- 50 swim free with FAST turn, 50 choice drill in primary stroke, NO FREE
6 x 25 fly pull with free kick @ :35- lift & drop your chin at the front of the stroke
6 x 100 @ 1:50 as follows:
odds- 25 dolphin kick with boards (build), 50 choice fly drill, 25 kick breast on back
evens- 25 swim fly (build to FAST turn), 50 kick on back neg split, 25 fly kick FAST w/boards
1:00 rest, check HR
6 rounds of:
1 x 150 swim free br 3 BIG negative split @ 2:15- can be backstroke, but must make interval
1 x 100 @ 1:35- 25 swim fly (build to FAST turn), 25 kick choice on back, 50 swim in primary stroke NO FREE
No rest between sets, check HR after 6th time through
Until 6:00 p.m., finish up with...
6 x 25's kick with boards @ :45- all FAST, race 2 at a time, side by side
4 x 25 kick FAST with boards @ :10 rest- add up for 100 yard total; go one at a time for these (3:30 total time for these 4 x 25)
2 x 50 swim in primary stroke @ 1:00- add 2 x 50's together, can you be faster than your 4 x 25 kick @ :10 rest?
1:00 rest between sets, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight, and get excited for the meet this weekend. Have a great day!
Tuesday, February 6, 2018
Wednesday Morning, February 6, 2018- AM Jr. Gold @ IL
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
4 x 50 catchup free @ 1:00- overkick on the 2nd 25, feel kick driving you between strokes
2 x 200 @ 3:30- 50 swim free with FAST turn, 50 choice drill in primary stroke, NO FREE
6 x 25 fly pull with free kick @ :35- lift & drop your chin at the front of the stroke
6 x 100 @ 1:50 as follows:
odds- 25 dolphin kick with boards (build), 50 choice fly drill, 25 kick breast on back
evens- 25 swim fly (build to FAST turn), 50 kick on back neg split, 25 fly kick FAST w/boards
1:00 rest, check HR
6 rounds of:
1 x 150 swim free br 3 BIG negative split @ 2:10- can be backstroke, but must make interval
1 x 100 @ 1:30- 25 swim fly (build to FAST turn), 25 kick choice on back, 50 swim in primary stroke NO FREE
No rest between sets, check HR after 6th time through
LONG SWIM-
5 times through:
150 swim neg split backstroke
50 kick FAST IM transition (by 25's) with boards- this is always FAST
50 kick choice on back- UDK past flags, 2nd 25 is FAST
150 swim freestyle, descend the 3 x 50 to at least 500 pace (200 pace would be better)
Check HR after
Until 7:15 a.m., finish up with...
"Over-under" 25's @ :45
Really crank up the UDK (on the "under" 25's) so you don't get thumped by the "over" group!
100 easy drill before you get out. Do an excellent job in school today, and be careful getting around. Have a great day!
1:00 rest
4 x 50 catchup free @ 1:00- overkick on the 2nd 25, feel kick driving you between strokes
2 x 200 @ 3:30- 50 swim free with FAST turn, 50 choice drill in primary stroke, NO FREE
6 x 25 fly pull with free kick @ :35- lift & drop your chin at the front of the stroke
6 x 100 @ 1:50 as follows:
odds- 25 dolphin kick with boards (build), 50 choice fly drill, 25 kick breast on back
evens- 25 swim fly (build to FAST turn), 50 kick on back neg split, 25 fly kick FAST w/boards
1:00 rest, check HR
6 rounds of:
1 x 150 swim free br 3 BIG negative split @ 2:10- can be backstroke, but must make interval
1 x 100 @ 1:30- 25 swim fly (build to FAST turn), 25 kick choice on back, 50 swim in primary stroke NO FREE
No rest between sets, check HR after 6th time through
LONG SWIM-
5 times through:
150 swim neg split backstroke
50 kick FAST IM transition (by 25's) with boards- this is always FAST
50 kick choice on back- UDK past flags, 2nd 25 is FAST
150 swim freestyle, descend the 3 x 50 to at least 500 pace (200 pace would be better)
Check HR after
Until 7:15 a.m., finish up with...
"Over-under" 25's @ :45
Really crank up the UDK (on the "under" 25's) so you don't get thumped by the "over" group!
100 easy drill before you get out. Do an excellent job in school today, and be careful getting around. Have a great day!
Tuesday Morning, February 6, 2018- AM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill/drill/swim/skulling by 25's
1:00 rest
3 sets of:
3 x 50 6ks back drill @ 1:00- focus on steady head position & full hip rotation
1 x 100 swim/kick backstroke @ 1:45, get time & desc 1-3
Check HR after 3rd set, then continue right into:
9 x 75 swim as follows:
1-3, 25 fly, 50 back @ 1:10
4-6, 50 back, 25 breast @ 1:10
7-9, all swim back desc 1-3 @ 1:10
1:00 rest, check HR
16 x 100 kick as follows, in sets of 4 (focus on UDK's throughout):
1-all kick free neg split on back @ 2:00- should be under 1:25, under 1:30 or it doesn't count
2- kick choice with boards FAST for time @ 1:40
3- kick on back 50 free, 50 choice @ 1:40- should be under 1:30 to give you some rest...
4- swim/kick with boards by 50's in primary stroke FAST @ 2:00
No rest between sets of 4, check HR when you can
LONG SWIM-
5 times through:
150 swim neg split backstroke
50 kick FAST IM transition with boards- this is always FAST
50 kick choice on back- UDK past flags, 2nd 25 is FAST
150 swim freestyle, descend the 3 x 50 to at least 500 pace (200 pace would be better)
Check HR after
With fins, until 7:15 a.m.,
75's breast pull with dolphin kick ( and FLIP TURNS)- go 3 @ 1:10, 3 desc @ 1:30
100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Get excited for the meet this weekend & have a great day!
1:00 rest
3 sets of:
3 x 50 6ks back drill @ 1:00- focus on steady head position & full hip rotation
1 x 100 swim/kick backstroke @ 1:45, get time & desc 1-3
Check HR after 3rd set, then continue right into:
9 x 75 swim as follows:
1-3, 25 fly, 50 back @ 1:10
4-6, 50 back, 25 breast @ 1:10
7-9, all swim back desc 1-3 @ 1:10
1:00 rest, check HR
16 x 100 kick as follows, in sets of 4 (focus on UDK's throughout):
1-all kick free neg split on back @ 2:00- should be under 1:25, under 1:30 or it doesn't count
2- kick choice with boards FAST for time @ 1:40
3- kick on back 50 free, 50 choice @ 1:40- should be under 1:30 to give you some rest...
4- swim/kick with boards by 50's in primary stroke FAST @ 2:00
No rest between sets of 4, check HR when you can
LONG SWIM-
5 times through:
150 swim neg split backstroke
50 kick FAST IM transition with boards- this is always FAST
50 kick choice on back- UDK past flags, 2nd 25 is FAST
150 swim freestyle, descend the 3 x 50 to at least 500 pace (200 pace would be better)
Check HR after
With fins, until 7:15 a.m.,
75's breast pull with dolphin kick ( and FLIP TURNS)- go 3 @ 1:10, 3 desc @ 1:30
100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Get excited for the meet this weekend & have a great day!
Monday, February 5, 2018
Monday, February 5, 2018- PM Jr. Gold @ CM
600- 300 swim free, 300 reverse IM- each 75 is drill/drill/kick on back by 25's
1:00 rest
9 x 50 @ 1:00- 2 kick on back descend, 1 drill choice
9 x 50 @ :55- 2 swim/kick by 25's, 1 all kick- big UDK's here!
9 x 50 @ :50 with shnorkels- 2 swim free, 1 kick with boards
Check HR, then...
1 x 200 drill- skulling by 50's in primary stroke
1:00 rest, check HR again
With fins:
12 x 150 swim describe 1-3's to something JUICY all @ 2:40
Primary stroke NO FREE- free- choice - kick by sets of 3
1:00 rest, take fins off
Until 6:00 p.m. (25's kick are with boards):
1 x 100 @ 1:30 (Lane 1 @ 1:35)- 75 swim free br 3/5/3, last 25 swim in primary stroke NO FREE
1 x 100 @ 1:40 (Lane 1 @ 1:45)- 75 kick on back (4 UDK), last 25 swim 4th best stroke NO FREE
4 x 25 kick with boards- odd rounds all FAST partner kick @ :45 (RACE!); even rounds go one at a time, all @ :10 rest- all FAST!
1 x 100 swim free br 3 @ 1:15
NO rest between sets- check HR after 25's kick
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for our meet this weekend. Have a great day!
1:00 rest
9 x 50 @ 1:00- 2 kick on back descend, 1 drill choice
9 x 50 @ :55- 2 swim/kick by 25's, 1 all kick- big UDK's here!
9 x 50 @ :50 with shnorkels- 2 swim free, 1 kick with boards
Check HR, then...
1 x 200 drill- skulling by 50's in primary stroke
1:00 rest, check HR again
With fins:
12 x 150 swim describe 1-3's to something JUICY all @ 2:40
Primary stroke NO FREE- free- choice - kick by sets of 3
1:00 rest, take fins off
Until 6:00 p.m. (25's kick are with boards):
1 x 100 @ 1:30 (Lane 1 @ 1:35)- 75 swim free br 3/5/3, last 25 swim in primary stroke NO FREE
1 x 100 @ 1:40 (Lane 1 @ 1:45)- 75 kick on back (4 UDK), last 25 swim 4th best stroke NO FREE
4 x 25 kick with boards- odd rounds all FAST partner kick @ :45 (RACE!); even rounds go one at a time, all @ :10 rest- all FAST!
1 x 100 swim free br 3 @ 1:15
NO rest between sets- check HR after 25's kick
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for our meet this weekend. Have a great day!
Monday Morning, February 5, 2018- AM Jr. Gold @ CM
600- 300 swim free, 300 reverse IM- each 75 is drill/drill/kick on back by 25's
1:00 rest
12 x 50 @ :55- 2 kick on back describe, 1 drill choice
12 x 50 @ :50- 2 swim/kick by 25's, 1 all kick- big UDK's here!
12 x 50 @ :45 with shnorkels- 2 swim free, 1 kick with boards
Check HR, then...
1 x 300 drill- skulling by 50's in primary stroke
1:00 rest, check HR again
With fins:
12 x 150 swim describe 1-3's to something JUICY all @ 2:40
Primary stroke NO FREE- free- choice - kick by sets of 3
1:00 rest, take fins off
With boards where necessary (until 7:15 a.m.):
1 x 100 @ 1:25- 75 swim free br 3/5/3, last 25 swim in primary stroke NO FREE
1 x 100 @ 1:35- 75 kick on back (4 UDK), last 25 swim 4th best stroke NO FREE
6 x 25 kick various- different by rounds
1 x 100 swim free br 3 @ 1:10
NO rest between sets- check HR after 25's kick
100 easy drill before you get out. Do an excellent job in school today, get excited for our meet this weekend. Have a great day!
1:00 rest
12 x 50 @ :55- 2 kick on back describe, 1 drill choice
12 x 50 @ :50- 2 swim/kick by 25's, 1 all kick- big UDK's here!
12 x 50 @ :45 with shnorkels- 2 swim free, 1 kick with boards
Check HR, then...
1 x 300 drill- skulling by 50's in primary stroke
1:00 rest, check HR again
With fins:
12 x 150 swim describe 1-3's to something JUICY all @ 2:40
Primary stroke NO FREE- free- choice - kick by sets of 3
1:00 rest, take fins off
With boards where necessary (until 7:15 a.m.):
1 x 100 @ 1:25- 75 swim free br 3/5/3, last 25 swim in primary stroke NO FREE
1 x 100 @ 1:35- 75 kick on back (4 UDK), last 25 swim 4th best stroke NO FREE
6 x 25 kick various- different by rounds
1 x 100 swim free br 3 @ 1:10
NO rest between sets- check HR after 25's kick
100 easy drill before you get out. Do an excellent job in school today, get excited for our meet this weekend. Have a great day!
Saturday, February 3, 2018
Saturday Morning, February 3, 2018- Combined Jr. Gold @ CM
PMI- on the bleachers
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
With fins,
18 x 25 fly drill (or swim) @ :40- different by sets of 6
Take fins off
3 sets of:
4 x 75 swim/kick/swim in primary stroke @ 1:20
2 x 125 (desc) @ 2:30, 25 swim build in primary stroke, 75 swim IM, 25 kick on back
4 x 25 kick (go partner kick first 2 rounds) @ :45- all FAST (interval gets :10 faster by round)
No rest between sets, check HR after 3rd set.
TEST SET- 3 x 350 swim IM @ 5:30, desc 1-3 (#3 from a dive)
Until 10 a.m., finish up with...
100's with shnorkel:
odds- swim free @ 1:40 (gets :05 faster by round)
evens- kick with boards (gets :05 faster by round)
100 easy drill before you get out. Do an excellent job with drylands today, and with your HW. Regular workout tomorrow night at Ida Lee. Have a great day!
Friday Morning, February 2, 2018- AM Jr. Gold @ CM
RACE DAY!!
Meet Warmup, then...
3 sets of (in groups from a start):
1 x 100 swim FAST back/breast by 50's - swim it like the IM (tempo & kick); add up all three times for a 300 total. Then...
10 minutes active recovery (active, not talking recovery); then...
2 x BROKEN 150's (in heats) as follows:
75 swim (50 back, 25 breast)/50 swim/kick (breast/free)/25 kick free (kick is with boards)
:10 rest after the 75 and 50; subract :20 to get your time, and add the two 150's together- can you be faster on the BROKEN 150's (total) than you were on the 3 x 100's add-up?
Warmdown until 7:15 a.m. Have a great day and get excited for the PMI tomorrow morning, and our Test Set. Have a great day!
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
With fins,
18 x 25 fly drill (or swim) @ :40- different by sets of 6
Take fins off
3 sets of:
4 x 75 swim/kick/swim in primary stroke @ 1:20
2 x 125 (desc) @ 2:30, 25 swim build in primary stroke, 75 swim IM, 25 kick on back
4 x 25 kick (go partner kick first 2 rounds) @ :45- all FAST (interval gets :10 faster by round)
No rest between sets, check HR after 3rd set.
TEST SET- 3 x 350 swim IM @ 5:30, desc 1-3 (#3 from a dive)
Until 10 a.m., finish up with...
100's with shnorkel:
odds- swim free @ 1:40 (gets :05 faster by round)
evens- kick with boards (gets :05 faster by round)
100 easy drill before you get out. Do an excellent job with drylands today, and with your HW. Regular workout tomorrow night at Ida Lee. Have a great day!
Friday Morning, February 2, 2018- AM Jr. Gold @ CM
RACE DAY!!
Meet Warmup, then...
3 sets of (in groups from a start):
1 x 100 swim FAST back/breast by 50's - swim it like the IM (tempo & kick); add up all three times for a 300 total. Then...
10 minutes active recovery (active, not talking recovery); then...
2 x BROKEN 150's (in heats) as follows:
75 swim (50 back, 25 breast)/50 swim/kick (breast/free)/25 kick free (kick is with boards)
:10 rest after the 75 and 50; subract :20 to get your time, and add the two 150's together- can you be faster on the BROKEN 150's (total) than you were on the 3 x 100's add-up?
Warmdown until 7:15 a.m. Have a great day and get excited for the PMI tomorrow morning, and our Test Set. Have a great day!
Thursday, February 1, 2018
Thursday, February 1, 2018- Combined Jr. Gold @ IL
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
3 x 200 @ :15 rest as follows:
odd 50's- drill
even 50's- swim/kick by 25's- 2nd even 50 of each 200 is faster than the 1st even 50
(1st 200 is free, 2nd 200 is primary stroke NO FREE, last 200 is choice NO FREE)
Check HR, then...
18 x 50 in sets of 3's-
1-3 swim free br 3 (1st round go @ :55 for odds & #2 @ :45; last 2 rounds go @ :50, #2 @ :40)
4-6, all swim/kick by 25's, except #2 is all swim easy/FAST by 25's @ :55; 2nd set @ :50, 3rd set @ :45!!!)
Check HR, then...
1 x 450 with shnorkels- 100 swim free, 50 skulling ("look & feel"), desc the 100 1-3
1:00 rest, check HR
6 x 50 swim in primary stroke NO FREE @ 1:00, desc 1-2's evens should be juicy!
3 sets of:
1 x 100 swim free br 3 @ 1:25 (or 1:30)
1 x 50 swim FAST in primary @ 1:00
1 x 100 swim free br 3 @ 1:20 (or 1:25)
1 x 50 swim FAST in primary @ 1:00
1 x 100 swim free br 3 @ 1:15 (or 1:20)
1 x 50 swim FAST in primary @ 1:00
50 easy drill after each round
Check HR after last 50 swim fast
1 x 300 easy drill/skulling by 50's after 3rd set.
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for our meet next weekend. Have a great day!
1:00 rest
3 x 200 @ :15 rest as follows:
odd 50's- drill
even 50's- swim/kick by 25's- 2nd even 50 of each 200 is faster than the 1st even 50
(1st 200 is free, 2nd 200 is primary stroke NO FREE, last 200 is choice NO FREE)
Check HR, then...
18 x 50 in sets of 3's-
1-3 swim free br 3 (1st round go @ :55 for odds & #2 @ :45; last 2 rounds go @ :50, #2 @ :40)
4-6, all swim/kick by 25's, except #2 is all swim easy/FAST by 25's @ :55; 2nd set @ :50, 3rd set @ :45!!!)
Check HR, then...
1 x 450 with shnorkels- 100 swim free, 50 skulling ("look & feel"), desc the 100 1-3
1:00 rest, check HR
6 x 50 swim in primary stroke NO FREE @ 1:00, desc 1-2's evens should be juicy!
3 sets of:
1 x 100 swim free br 3 @ 1:25 (or 1:30)
1 x 50 swim FAST in primary @ 1:00
1 x 100 swim free br 3 @ 1:20 (or 1:25)
1 x 50 swim FAST in primary @ 1:00
1 x 100 swim free br 3 @ 1:15 (or 1:20)
1 x 50 swim FAST in primary @ 1:00
50 easy drill after each round
Check HR after last 50 swim fast
1 x 300 easy drill/skulling by 50's after 3rd set.
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for our meet next weekend. Have a great day!
Thursday Morning, February 1, 2018- AM 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
4 x 200 @ :15 rest as follows:
odd 50's- drill
even 50's- swim/kick by 25's- 2nd even 50 of each 200 is faster than the 1st even 50
(1st 200 is choice, middle 2 x 200's are primary stroke, last 200 is choice NO FREE)
Check HR, then...
18 x 50 in sets of 3's-
1-3 swim free br 3 (1st round go @ :50 for odds & #2 @ :40; last 2 rounds go @ :45, #2 @ :35)
4-6, all swim/kick by 25's, except #2 is all swim easy/FAST by 25's @ :50; 2nd set @ :45, 3rd set @ :40!!!)
Check HR, then...
1 x 450 with shnorkels- 100 swim free, 50 skulling ("look & feel"), desc the 100 1-3
1:00 rest, check HR
6 x 50 swim in primary stroke NO FREE @ 1:00, desc 1-2's evens should be juicy!
4 sets of:
1 x 100 swim free br 3 @ 1:20
1 x 50 swim FAST in primary @ 1:00
1 x 100 swim free br 3 @ 1:15
1 x 50 swim FAST in primary @ 1:00
1 x 100 swim free br 3 @ 1:10
1 x 50 swim FAST in primary @ 1:00
50 easy drill after each round
Check HR; in 2nd set, all 50's are @ :55; in 3rd set @ :50; in 4th set @ :45
1 x 300 easy drill/skulling by 50's
BROKEN 150's-
75 swim free/50 kick (on back-with boards), 25 swim primary- all @ :10 rest, rotate free/kick/prim
100 easy between rounds
1:00 rest
4 x 200 @ :15 rest as follows:
odd 50's- drill
even 50's- swim/kick by 25's- 2nd even 50 of each 200 is faster than the 1st even 50
(1st 200 is choice, middle 2 x 200's are primary stroke, last 200 is choice NO FREE)
Check HR, then...
18 x 50 in sets of 3's-
1-3 swim free br 3 (1st round go @ :50 for odds & #2 @ :40; last 2 rounds go @ :45, #2 @ :35)
4-6, all swim/kick by 25's, except #2 is all swim easy/FAST by 25's @ :50; 2nd set @ :45, 3rd set @ :40!!!)
Check HR, then...
1 x 450 with shnorkels- 100 swim free, 50 skulling ("look & feel"), desc the 100 1-3
1:00 rest, check HR
6 x 50 swim in primary stroke NO FREE @ 1:00, desc 1-2's evens should be juicy!
4 sets of:
1 x 100 swim free br 3 @ 1:20
1 x 50 swim FAST in primary @ 1:00
1 x 100 swim free br 3 @ 1:15
1 x 50 swim FAST in primary @ 1:00
1 x 100 swim free br 3 @ 1:10
1 x 50 swim FAST in primary @ 1:00
50 easy drill after each round
Check HR; in 2nd set, all 50's are @ :55; in 3rd set @ :50; in 4th set @ :45
1 x 300 easy drill/skulling by 50's
BROKEN 150's-
75 swim free/50 kick (on back-with boards), 25 swim primary- all @ :10 rest, rotate free/kick/prim
100 easy between rounds
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