1 x 600- 300 swim freestyle, 300 reverse IM- 2 x 150 reverse IM, 1st 150 is drill, 2nd 150 is kick on back
1:00 rest, then...
MEET WARMUP
100 easy drill before you get out. Get excited to race this weekend! Have a great day!
Thursday, March 22, 2018
Thursday Afternoon, March 22, 2018- Combined Jr. Gold @ CM (PM @ CM & IL)
1 x 600- 300 swim free, 200 reverse IM drill, 100 kick on back
1:00 rest
4 x 125 @ 2:15- 50 ra2 la2 free drill, 25 kick free head out, 50 choice drill in 4th best stroke NO FREE
4 x 75 @ 1:20- 25 kick on back (build), 50 drill in primary stroke NO FREE
3 x 100 swim/kick by 50's in primary stroke, desc 1-3 @ 1:50
3 x 100 swim/kick free by 50's @ 1:35, make interval
1:00 rest, check HR
With fins,
9 x 75 breast pull with doolphin kick (do flip turns) desc 1-3 @ 1:20, 4-6 @ 1:05- make interval; 7-9 desc @ 1:30
Check HR, then 75 choice drill back to the other end
1:00 rest
With boards- go 2 at a time
18 x 25 partner kick @ :45
odds- 1/2 free, forward somersault @ midpool, second 1/2 is breast kick
evens- straight kick (no somersault) choice
These are all FAST; change the "choice" kick on the evens after every 6 x 25's
Finish up with...
12 x 50 free with shnorkels as follows:
1-3, pull (paddles okay for odd rounds) @ :55
#4- swim free (still with shnorkel) @ :40
Work on starts until 6:00 p.m.
100 easy drill before you get out. Get excited to race this weekend- if you can, let me know how you do. Have a great day!
1:00 rest
4 x 125 @ 2:15- 50 ra2 la2 free drill, 25 kick free head out, 50 choice drill in 4th best stroke NO FREE
4 x 75 @ 1:20- 25 kick on back (build), 50 drill in primary stroke NO FREE
3 x 100 swim/kick by 50's in primary stroke, desc 1-3 @ 1:50
3 x 100 swim/kick free by 50's @ 1:35, make interval
1:00 rest, check HR
With fins,
9 x 75 breast pull with doolphin kick (do flip turns) desc 1-3 @ 1:20, 4-6 @ 1:05- make interval; 7-9 desc @ 1:30
Check HR, then 75 choice drill back to the other end
1:00 rest
With boards- go 2 at a time
18 x 25 partner kick @ :45
odds- 1/2 free, forward somersault @ midpool, second 1/2 is breast kick
evens- straight kick (no somersault) choice
These are all FAST; change the "choice" kick on the evens after every 6 x 25's
Finish up with...
12 x 50 free with shnorkels as follows:
1-3, pull (paddles okay for odd rounds) @ :55
#4- swim free (still with shnorkel) @ :40
Work on starts until 6:00 p.m.
100 easy drill before you get out. Get excited to race this weekend- if you can, let me know how you do. Have a great day!
Thursday Morning, March 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
4 x 125 @ 2:15- 50 ra2 la2 free drill, 25 kick free head out, 50 drill i 4th best stroke, NO FREE
3 sets of:
3 x 75 @ 1:15- 50 drill, 25 swim build to FAST
5 x 25- kick on back (UDK past flags) @ :35, then build to FAST (#'s 4&5 are kick FAST with boards)
Go first set free, 2nd set primary NO FREE, 3rd set choice
Check HR after each set.
With fins,
9 x 75 breast pull with dolphin kick in sets of 3:
1-3, desc @ 1:20
4-6, make interval @ 1:05
7-9, desc @ 1:30
Flips turns throughout; check HR after #9, then 75 choice drill
Check HR & take fins off
5 rounds of:
4 x 50 swim breast free @ :45 (except #3 is @ :40 in sets 1, 2 & 4; @ :35 in 3rd & 5th sets)
1 x 200 swim free br 3 (3rd 50 br 5) @ 2:40- gets :05 FASTER by round (2nd set @ 2:35, 3rd set @ 2:30; 4th set @ 2:25; 5th set @ 2:20!!)
1:00 rest after 3rd & 5th sets, check HR
Until 7:15 a.m., finish up with...
Partner kick 25's with boards as follows:
odds- forward somersault @ midpool; first half free kick, 2nd half breast kick, all @ :45
evens- straight kick (NO ss) choice kick, all FAST, all @ :25
Go 8 x 25 at a time before taking extra :30 rest, check HR
100 easy drill before you get out. Do some HW today and enjoy the SNOW. We['re missing you all down here, everybody is swimming well- 8 of our 10 SNOW athletes made Finals last night. Noah was 3rd in the 50 Back; Kyle went 2:21.3 in the Breaststroke and Natalie went 2:24.0; JP was 9th overall in the IM with a 4:41.Maybe next year you can be down here at the meet. Have a great day!
1:00 rest
4 x 125 @ 2:15- 50 ra2 la2 free drill, 25 kick free head out, 50 drill i 4th best stroke, NO FREE
3 sets of:
3 x 75 @ 1:15- 50 drill, 25 swim build to FAST
5 x 25- kick on back (UDK past flags) @ :35, then build to FAST (#'s 4&5 are kick FAST with boards)
Go first set free, 2nd set primary NO FREE, 3rd set choice
Check HR after each set.
With fins,
9 x 75 breast pull with dolphin kick in sets of 3:
1-3, desc @ 1:20
4-6, make interval @ 1:05
7-9, desc @ 1:30
Flips turns throughout; check HR after #9, then 75 choice drill
Check HR & take fins off
5 rounds of:
4 x 50 swim breast free @ :45 (except #3 is @ :40 in sets 1, 2 & 4; @ :35 in 3rd & 5th sets)
1 x 200 swim free br 3 (3rd 50 br 5) @ 2:40- gets :05 FASTER by round (2nd set @ 2:35, 3rd set @ 2:30; 4th set @ 2:25; 5th set @ 2:20!!)
1:00 rest after 3rd & 5th sets, check HR
Until 7:15 a.m., finish up with...
Partner kick 25's with boards as follows:
odds- forward somersault @ midpool; first half free kick, 2nd half breast kick, all @ :45
evens- straight kick (NO ss) choice kick, all FAST, all @ :25
Go 8 x 25 at a time before taking extra :30 rest, check HR
100 easy drill before you get out. Do some HW today and enjoy the SNOW. We['re missing you all down here, everybody is swimming well- 8 of our 10 SNOW athletes made Finals last night. Noah was 3rd in the 50 Back; Kyle went 2:21.3 in the Breaststroke and Natalie went 2:24.0; JP was 9th overall in the IM with a 4:41.Maybe next year you can be down here at the meet. Have a great day!
Tuesday, March 20, 2018
Tuesday Afternoon, March 20, 2018- PM Jr. Gold for IL & CM
1 x 600- 300 swim freestyle, 300 reverse IM- go 3 x reverse 100's IM, all drill
1:00 rest
4 x 50 fist free br 3 @ 1:00
3 x 200 @ :10 rest- go drill-swim-drill-kick by 50, build the kick
8 x 25 kick on back @ :35- focus on FAST UDK's & breakouts, then easy to the end
12 x 75 in sets of 4-
1-2, 50 swim free-primary stroke by 25's, then 25 kick with boards @1:20, desc 1-2 if you can
3-4, 25 kick on back, 50 swim IM order by 25's @ 1:20
1:00 rest after #12, check HR
LONG SWIM-
4 times through:
250 swim free br 3, middle 50 build, last 100 strong br 5
100 swim IM (desc 1-2's)
50 kick FAST free/4th best kick with boards
Check HR after 6th time through
Until 6:00 p.m., finish up with...
50's with shnorkels-
3 pull @ :55, 1 swim @ :40,
3 pull @ :55, 1 swim @ :35
Check HR after 12 & take :30 rest, then get into a second set.
100 easy drill before you get out. Do an excellent job with your HW tonight, and with Drylands. Get excited to race this weekend. Have a great day!
1:00 rest
4 x 50 fist free br 3 @ 1:00
3 x 200 @ :10 rest- go drill-swim-drill-kick by 50, build the kick
8 x 25 kick on back @ :35- focus on FAST UDK's & breakouts, then easy to the end
12 x 75 in sets of 4-
1-2, 50 swim free-primary stroke by 25's, then 25 kick with boards @1:20, desc 1-2 if you can
3-4, 25 kick on back, 50 swim IM order by 25's @ 1:20
1:00 rest after #12, check HR
LONG SWIM-
4 times through:
250 swim free br 3, middle 50 build, last 100 strong br 5
100 swim IM (desc 1-2's)
50 kick FAST free/4th best kick with boards
Check HR after 6th time through
Until 6:00 p.m., finish up with...
50's with shnorkels-
3 pull @ :55, 1 swim @ :40,
3 pull @ :55, 1 swim @ :35
Check HR after 12 & take :30 rest, then get into a second set.
100 easy drill before you get out. Do an excellent job with your HW tonight, and with Drylands. Get excited to race this weekend. Have a great day!
Tuesday Morning, March 20, 2018- AM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- go 3 x reverse 100's IM, all drill
1:00 rest
4 x 50 fist free br 3 @ 1:00
3 x 200 @ :10 rest- go drill-swim-drill-kick by 50, build the kick
8 x 25 kick on back @ :35- focus on FAST UDK's & breakouts, then easy to the end
12 x 75 in sets of 4-
1-2, 50 swim free-primary by 25's, then 25 kick with boards @1:15, desc 1-2 if you can
3-4, 25 kick on back, 50 swim IM order by 25's @ 1:15
1:00 rest afte #12, check HR
Anybody going to NCSA's- go 100 easy drill & hop out!
LONG SWIM-
6 times through:
250 swim free br 3, middle 50 build, last 100 strong br 5
100 swim IM (desc 1-3's)
50 kick FAST free/4th best kick with boards
Check HR after 6th time through
Until 7:15 a.m., finish up with...
50's with shnorkels-
3 pull @ :50, 1 swim @ :35
Check HR after every 12 & take :30 rest
100 easy drill before you get out. Do an excellent job in school today, and with Drylands tonight. Safe travels to you & get excited to race this weekend. Have a great day!
1:00 rest
4 x 50 fist free br 3 @ 1:00
3 x 200 @ :10 rest- go drill-swim-drill-kick by 50, build the kick
8 x 25 kick on back @ :35- focus on FAST UDK's & breakouts, then easy to the end
12 x 75 in sets of 4-
1-2, 50 swim free-primary by 25's, then 25 kick with boards @1:15, desc 1-2 if you can
3-4, 25 kick on back, 50 swim IM order by 25's @ 1:15
1:00 rest afte #12, check HR
Anybody going to NCSA's- go 100 easy drill & hop out!
LONG SWIM-
6 times through:
250 swim free br 3, middle 50 build, last 100 strong br 5
100 swim IM (desc 1-3's)
50 kick FAST free/4th best kick with boards
Check HR after 6th time through
Until 7:15 a.m., finish up with...
50's with shnorkels-
3 pull @ :50, 1 swim @ :35
Check HR after every 12 & take :30 rest
100 easy drill before you get out. Do an excellent job in school today, and with Drylands tonight. Safe travels to you & get excited to race this weekend. Have a great day!
Monday, March 19, 2018
Monday Afternoon, March 19, 2018- PM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
4 x 75 @ 1:20- 25 ra2 la2 free drill (keep head still, roll hips), 50 choice drill in primary stroke NO FREE
6 x 50 swim free build, 25 choice different drill in primary stroke @ 1:00
3 x 100- 25 kick on back build (UDK), 50 swim primary stroke neg split, 25 kick primary stroke on back, desc the 25 primary kick 1-4 @ 1:50
9 x 50 as follows:
1-2, swim choice/primary stroke by 25's, desc 1-2 @ :55
#3- swim/kick by 25's in primary stroke @ 1:00- get time, desc 1-3 to what you can.
1:00 rest after 9th 50, check HR
With boards where noted, 3 sets of:
4 x 25 kick all FAST with boards @ :45- except #3 is @ :25
4 x 75 @ 1:25- 25 breast kick with boards build to FAST, then 50 kick on back (last 25 is kick 4th best stroke)
2x 100 swim/kick on back by 50's in primary stroke (except can be free in 2nd set) descend 1-2 @ 2:00
:15 extra rest after #2
BROKEN 75 kick with boards: 50 kick FAST, :10 rest, 25 kick FAST
1:00 rest between sets, check HR
If there is time- with fins, finish up with...
25's @ :40-
odds- 15 yards swim FAST, 10 yards drill
evens- swim build to FAST
Change strokes after every 6 x 25
100 easy drill before you get out. Do an excellent job with your HW tonight- and remember, REGULAR DRYLANDS on Tuesday Night. Get excited to race this weekend & have a great day!
1:00 rest
4 x 75 @ 1:20- 25 ra2 la2 free drill (keep head still, roll hips), 50 choice drill in primary stroke NO FREE
6 x 50 swim free build, 25 choice different drill in primary stroke @ 1:00
3 x 100- 25 kick on back build (UDK), 50 swim primary stroke neg split, 25 kick primary stroke on back, desc the 25 primary kick 1-4 @ 1:50
9 x 50 as follows:
1-2, swim choice/primary stroke by 25's, desc 1-2 @ :55
#3- swim/kick by 25's in primary stroke @ 1:00- get time, desc 1-3 to what you can.
1:00 rest after 9th 50, check HR
With boards where noted, 3 sets of:
4 x 25 kick all FAST with boards @ :45- except #3 is @ :25
4 x 75 @ 1:25- 25 breast kick with boards build to FAST, then 50 kick on back (last 25 is kick 4th best stroke)
2x 100 swim/kick on back by 50's in primary stroke (except can be free in 2nd set) descend 1-2 @ 2:00
:15 extra rest after #2
BROKEN 75 kick with boards: 50 kick FAST, :10 rest, 25 kick FAST
1:00 rest between sets, check HR
If there is time- with fins, finish up with...
25's @ :40-
odds- 15 yards swim FAST, 10 yards drill
evens- swim build to FAST
Change strokes after every 6 x 25
100 easy drill before you get out. Do an excellent job with your HW tonight- and remember, REGULAR DRYLANDS on Tuesday Night. Get excited to race this weekend & have a great day!
Monday Morning, March 19, 2018- AM Jr. Gold @ CM & IL
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
8 x 50 drill/kick (odds) or swim/kick (evens), all @ 1:00- 4 free, then 4 NO FREE
Then...
30/20/10 swim, pull & kick (kick is 150 on back, 50 with boards); pull is with shnorkels
1:00 rest after each, check HR
Talk about the meet:
What was good, and what needs work
Finish up with...
NCSA's:
12 x 75 as follows:
Odds- drill/drill/kick on back (UDK's past flags) @ 1:20
Evens- swim/kick on back/swim @ 1:10
Go 4 free, 4 primary NO FREE, and 4 IM
100 easy drill and hop out
MAKO Meet:
Until 7:15 a.m.,
3 x 50 swim-kick by 25's @ :55, desc 1-3 to something juicy
1 x 75 kick FAST for time with boards @ 1:30
Odd rounds free, even rounds NO FREE
100 easy drill before you get out. Do an excellent job in school today and get excited to race this week. Have a great day!
1:00 rest
8 x 50 drill/kick (odds) or swim/kick (evens), all @ 1:00- 4 free, then 4 NO FREE
Then...
30/20/10 swim, pull & kick (kick is 150 on back, 50 with boards); pull is with shnorkels
1:00 rest after each, check HR
Talk about the meet:
What was good, and what needs work
Finish up with...
NCSA's:
12 x 75 as follows:
Odds- drill/drill/kick on back (UDK's past flags) @ 1:20
Evens- swim/kick on back/swim @ 1:10
Go 4 free, 4 primary NO FREE, and 4 IM
100 easy drill and hop out
MAKO Meet:
Until 7:15 a.m.,
3 x 50 swim-kick by 25's @ :55, desc 1-3 to something juicy
1 x 75 kick FAST for time with boards @ 1:30
Odd rounds free, even rounds NO FREE
100 easy drill before you get out. Do an excellent job in school today and get excited to race this week. Have a great day!
Saturday, March 17, 2018
Saturday Morning, March 17, 2018- Combined Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill-drill-kick-skulling, by 25's
1:00 rest
With buoys (on 75's) and shnorkels, 2 sets of:
4 x 50 ra2 la2 free drill @ 1:00
4 x 75 pull free @ 1:15, desc 1-4, keep head still & roll hips evenly
3 x 100 @ 1:50- 50 fist free drill (feel h2o on forearms), 50 breast kick with boards, last 25 FAST
4 x 75 pull free @ 1:10, desc if you can; @ 1:05 in 2nd set
Check HR after each set, 1:00 rest between sets.
With boards where noted:
3 x 75 kick IM order by 25's @ 1:20 (each 75 is fly-free-breast by 25's), desc if possible
4 x 25 kick on back @ :35, UDK past flags on each 25
3 x 100 kick with boards/ swim in 4th best stroke NO FREE by 50's @ 1:50, desc 1-3 to something juicy!
4 x 25 kick on back @ :25- hustle to make the interval & UDK as far as you can
3 x 75 kick with boards- as above, but @ 1:30, all FAST
4 x 125 @ 2:30- 25 kick free with boards FAST, 100 kick IM order by 25's on back desc the 100 kick on back to FAST, go 4 UDK's off each wall
:30 rest, get boards...
1 x 100 kick free/choice by 50's FAST for time
Check HR, 1:00 rest
24 x 50 in sets of 4 as follows:
1-3, swim IM order by 25 @ :55 (@ :50 in even rounds)
1 x 50 kick choice with boards @ :45, hustle to make the interval
No rest between sets of 4, check HR after #24
If there is time, work on starts until 10 a.m. Do an excellent job with your HW this weekend- don't wait until Sunday Night to get started. REMEMBER, NO DRYLANDS TODAY, AND NO WORKOUT TOMOROW NIGHT AT IDA LEE. Regular workout schedule on Monday and regular DRYLANDS on Tuesday. Have a great day!
1:00 rest
With buoys (on 75's) and shnorkels, 2 sets of:
4 x 50 ra2 la2 free drill @ 1:00
4 x 75 pull free @ 1:15, desc 1-4, keep head still & roll hips evenly
3 x 100 @ 1:50- 50 fist free drill (feel h2o on forearms), 50 breast kick with boards, last 25 FAST
4 x 75 pull free @ 1:10, desc if you can; @ 1:05 in 2nd set
Check HR after each set, 1:00 rest between sets.
With boards where noted:
3 x 75 kick IM order by 25's @ 1:20 (each 75 is fly-free-breast by 25's), desc if possible
4 x 25 kick on back @ :35, UDK past flags on each 25
3 x 100 kick with boards/ swim in 4th best stroke NO FREE by 50's @ 1:50, desc 1-3 to something juicy!
4 x 25 kick on back @ :25- hustle to make the interval & UDK as far as you can
3 x 75 kick with boards- as above, but @ 1:30, all FAST
4 x 125 @ 2:30- 25 kick free with boards FAST, 100 kick IM order by 25's on back desc the 100 kick on back to FAST, go 4 UDK's off each wall
:30 rest, get boards...
1 x 100 kick free/choice by 50's FAST for time
Check HR, 1:00 rest
24 x 50 in sets of 4 as follows:
1-3, swim IM order by 25 @ :55 (@ :50 in even rounds)
1 x 50 kick choice with boards @ :45, hustle to make the interval
No rest between sets of 4, check HR after #24
If there is time, work on starts until 10 a.m. Do an excellent job with your HW this weekend- don't wait until Sunday Night to get started. REMEMBER, NO DRYLANDS TODAY, AND NO WORKOUT TOMOROW NIGHT AT IDA LEE. Regular workout schedule on Monday and regular DRYLANDS on Tuesday. Have a great day!
Friday, March 16, 2018
Friday Morning, March 16, 2018- AM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM drill- your choice, mix it up
1:00 rest
NO RACE DAY today
4 x 125 @ 2:15- 50 ra2 la2 free drill, then 75 drill-drill-kick in primary stroke NO FREE; build the kick
4 x 75 @ 1:20- 25 swim choice (build), 50 drill in 4th best stroke NO FREE
6 x 100 @ 1:45-
Odds- 50 swim, 50 kick free (kick on back, focus on UDK)
Evens- swim/kick by 25's in primary stroke, 2nd 50 faster than the first
8 x half pool sprints @ :40- all kick, can be partner kick
1:00 rest, check HR
2 x 300- 50 drill, 25 swim build to race pace turn & breakout, :20 rest xbetween 300's
6 x 50 swim free/choice by 25's @ :55- smooth & easy here, good DPS
Check HR
If possible...
3 starts with FAST BREAKOUTS
100 easy drill before you get out. Drink lots of water today, eat well & get excited to race it up this weekend! Have a great day, see you tomorrow!
1:00 rest
NO RACE DAY today
4 x 125 @ 2:15- 50 ra2 la2 free drill, then 75 drill-drill-kick in primary stroke NO FREE; build the kick
4 x 75 @ 1:20- 25 swim choice (build), 50 drill in 4th best stroke NO FREE
6 x 100 @ 1:45-
Odds- 50 swim, 50 kick free (kick on back, focus on UDK)
Evens- swim/kick by 25's in primary stroke, 2nd 50 faster than the first
8 x half pool sprints @ :40- all kick, can be partner kick
1:00 rest, check HR
2 x 300- 50 drill, 25 swim build to race pace turn & breakout, :20 rest xbetween 300's
6 x 50 swim free/choice by 25's @ :55- smooth & easy here, good DPS
Check HR
If possible...
3 starts with FAST BREAKOUTS
100 easy drill before you get out. Drink lots of water today, eat well & get excited to race it up this weekend! Have a great day, see you tomorrow!
Thursday, March 15, 2018
Thursday Afternoon, March 15, 2018- Combined Jr. Gold @ CM
1 x 600- 300 swim free br 3, 300 reverse IM drill- each 75 is drill-drill-skulling by 25's
1:00 rest
With fins:
20 x 25 @ :45* in sets of 4-
1-2, drill
3- swim build to FAST
4- all kick FAST on back, @ :20* focus on UDK's to halfway
1:00 rest, take off fins
2 x 300 @ :15 rest, 50 drill, 25 swim build to FAST (1- free, 2- NO FREE)
With boards, everybody together for partner kick 25's...
12 x 25 partner kick @ :45- 3 free, 3 NO FREE, forward somersault at midpool
1:00 rest
From a dive,
4 x 25 swim odds are FAST TO 15 yards, evens are smooth & strong, like 200 set up
Go 2 free, 2 NO FREE
JO's- that's all, hop out out!
MAKO MEET- finish up with...
Until 6:00 p.m.,
2 x 100 swim free neg split @ 1:25 (Lane 1 @ 1:35)
1 x 75 swim in primary stroke NO FREE @ 1:40- go 50 FAST, 25 drill
2 x 100 swim IM @ 1:40 descend 1-2 (Lane 1 @ 1:50)
1 x 75 kick all FAST for time- 25 on back free, 50 with boards free/NO FREE by 25's
Check HR after each round, 1:00 rest
100 easy drill before you get out. Do an excellent job win your HW tonight and get excited to race at your meet. REMEMBER, regular workout here on Saturday Morning, but no workout on Sunday. Have a great day!
1:00 rest
With fins:
20 x 25 @ :45* in sets of 4-
1-2, drill
3- swim build to FAST
4- all kick FAST on back, @ :20* focus on UDK's to halfway
1:00 rest, take off fins
2 x 300 @ :15 rest, 50 drill, 25 swim build to FAST (1- free, 2- NO FREE)
With boards, everybody together for partner kick 25's...
12 x 25 partner kick @ :45- 3 free, 3 NO FREE, forward somersault at midpool
1:00 rest
From a dive,
4 x 25 swim odds are FAST TO 15 yards, evens are smooth & strong, like 200 set up
Go 2 free, 2 NO FREE
JO's- that's all, hop out out!
MAKO MEET- finish up with...
Until 6:00 p.m.,
2 x 100 swim free neg split @ 1:25 (Lane 1 @ 1:35)
1 x 75 swim in primary stroke NO FREE @ 1:40- go 50 FAST, 25 drill
2 x 100 swim IM @ 1:40 descend 1-2 (Lane 1 @ 1:50)
1 x 75 kick all FAST for time- 25 on back free, 50 with boards free/NO FREE by 25's
Check HR after each round, 1:00 rest
100 easy drill before you get out. Do an excellent job win your HW tonight and get excited to race at your meet. REMEMBER, regular workout here on Saturday Morning, but no workout on Sunday. Have a great day!
Thursday Morning, March 15, 2018- AM Jr. Gold @ CM
Meet Warmup
Anybody swimming today- easy 300 drill/drill/skulling, then hop out.
Anybody swimming tomorrow:
With fins,
20 x 25 @ :40- the usual in sets of 4
Check HR & take fins off, then...
6 x 50 drill/swim by 25's @ 1:00 (3 free, 3 primary stroke)
6 x 50 @ :50-
Odds, swim-kick free
Evens, swim free-NO FREE by 25's
8 x 1/2 pool sprints- all kick with boards, go 2 at a time, @ :35
1:00 rest, check HR
SPEED SET:
4 sets of 4 x 50 from a dive @ 2:00
1- 20 swim FAST, 30 drill
2- go 30/20
3- all FAST
4- all drill
Odd rounds free, even rounds NO FREE
100 easy drill before you get out. Do an excellent job in school today & get excited to tear it up this weekend. Have a great day!
Anybody swimming today- easy 300 drill/drill/skulling, then hop out.
Anybody swimming tomorrow:
With fins,
20 x 25 @ :40- the usual in sets of 4
Check HR & take fins off, then...
6 x 50 drill/swim by 25's @ 1:00 (3 free, 3 primary stroke)
6 x 50 @ :50-
Odds, swim-kick free
Evens, swim free-NO FREE by 25's
8 x 1/2 pool sprints- all kick with boards, go 2 at a time, @ :35
1:00 rest, check HR
SPEED SET:
4 sets of 4 x 50 from a dive @ 2:00
1- 20 swim FAST, 30 drill
2- go 30/20
3- all FAST
4- all drill
Odd rounds free, even rounds NO FREE
100 easy drill before you get out. Do an excellent job in school today & get excited to tear it up this weekend. Have a great day!
Wednesday, March 14, 2018
Wednesday, March 14, 2018- PM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM drill- your choice, mix it up
1:00 rest
3 sets of:
2 x 125 @ 2:15- 50 fist free br 3, 75 drill-drill-kick by 25's NO FREE (all one stroke)
1 x 200 swim-kick on back by 50's (same stroke as 75 at the end of the 125's above) @ 3:30, desc 100's 1-2
No rest between sets, check HR after 3rd set.
8 x 75 as follows:
Odds- swim IM (no free) @ 1:15,
Evens- swim-kick-swim in primary stroke, desc 1-4, NO FREE @ 1:20
8 x 1/2 pool sprints @ :35- go 4 free, 4 NO FREE
:30 extra rest, then...
8 x 50 swim-
Odds, 25 swim primary stroke NO FREE build to a FAST turn, then 25 choice @ 1:10
Evens, swim at 200 Goal Pace in primary stroke NO FREE @ 1:001:00 rest, check HR
Until 6 p.m., finish up with...
4 x 100 swim free at pace @ 1:40 (or @ 1:50 for 1000 pace or 2:00 for 500 pace), mile pace in 1st set
1 x 150 swim free with shnorkels, get time & desc 1-3 to something juicy!
:30 rest between sets, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited to race this weekend (or next). Have a great day!
1:00 rest
3 sets of:
2 x 125 @ 2:15- 50 fist free br 3, 75 drill-drill-kick by 25's NO FREE (all one stroke)
1 x 200 swim-kick on back by 50's (same stroke as 75 at the end of the 125's above) @ 3:30, desc 100's 1-2
No rest between sets, check HR after 3rd set.
8 x 75 as follows:
Odds- swim IM (no free) @ 1:15,
Evens- swim-kick-swim in primary stroke, desc 1-4, NO FREE @ 1:20
8 x 1/2 pool sprints @ :35- go 4 free, 4 NO FREE
:30 extra rest, then...
8 x 50 swim-
Odds, 25 swim primary stroke NO FREE build to a FAST turn, then 25 choice @ 1:10
Evens, swim at 200 Goal Pace in primary stroke NO FREE @ 1:001:00 rest, check HR
Until 6 p.m., finish up with...
4 x 100 swim free at pace @ 1:40 (or @ 1:50 for 1000 pace or 2:00 for 500 pace), mile pace in 1st set
1 x 150 swim free with shnorkels, get time & desc 1-3 to something juicy!
:30 rest between sets, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited to race this weekend (or next). Have a great day!
Tuesday, March 13, 2018
Wednesday Morning, March 14, 2018-Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM drill- your choice, mix it up
1:00 rest
3 sets of:
2 x 125 @ 2:15- 50 fist free br 3, 75 drill-drill-kick by 25's NO FREE (all one stroke)
1 x 200 swim-kick on back by 50's (same stroke as 75 at the end of the 125's above), desc 100's 1-2
No rest between sets, check HR after 3rd set.
8 x 75 as follows:
Odds- swim IM (no free) @ 1:15,
Evens- swim-kick-swim in primary stroke, desc 1-4, NO FREE @ 1:20
8 x 1/2 pool sprints @ :35- go 4 free, 4 NO FREE
1:00 rest, check HR after last half pool sprint
LONG SWIM-
5 times through:
150- swim/drill by 25's, build the swim- except third 50 is all swim at 200 GP or faster
100 kick- 50 on back, 50 with boards- 2nd 50 FASTER than the 1st 50
100 swim IM, always STRONG, except last 25 is kick on back
Odd rounds primary stroke NO FREE
Even rounds free
1:00 rest, check HR
Until 7:15 a.m., finish up with...
4 x 100 swim free at pace @ 1:40 (or @ 1:50 for 1000 pace or 2:00 for 500 pace)
1 x 150 swim free with shnorkels, get time & desc 1-3 to something juicy!
:30 rest between sets, check HR
100 easy drill before you get out. Do an excellent job in school today, and get excited to race this weekend (or next) & have a great day!
1:00 rest
3 sets of:
2 x 125 @ 2:15- 50 fist free br 3, 75 drill-drill-kick by 25's NO FREE (all one stroke)
1 x 200 swim-kick on back by 50's (same stroke as 75 at the end of the 125's above), desc 100's 1-2
No rest between sets, check HR after 3rd set.
8 x 75 as follows:
Odds- swim IM (no free) @ 1:15,
Evens- swim-kick-swim in primary stroke, desc 1-4, NO FREE @ 1:20
8 x 1/2 pool sprints @ :35- go 4 free, 4 NO FREE
1:00 rest, check HR after last half pool sprint
LONG SWIM-
5 times through:
150- swim/drill by 25's, build the swim- except third 50 is all swim at 200 GP or faster
100 kick- 50 on back, 50 with boards- 2nd 50 FASTER than the 1st 50
100 swim IM, always STRONG, except last 25 is kick on back
Odd rounds primary stroke NO FREE
Even rounds free
1:00 rest, check HR
Until 7:15 a.m., finish up with...
4 x 100 swim free at pace @ 1:40 (or @ 1:50 for 1000 pace or 2:00 for 500 pace)
1 x 150 swim free with shnorkels, get time & desc 1-3 to something juicy!
:30 rest between sets, check HR
100 easy drill before you get out. Do an excellent job in school today, and get excited to race this weekend (or next) & have a great day!
Tuesday, March 13, 2018- PM Jr. Gold @ CM & IL
1 x 600- 300 swim freestyle, 300 reverse IM drill- your choice, mix it up
1:00 rest
3 sets of:
2 x 50 drill/kick by 25's in primary stroke @ 1:00
1 x 75 kick with boards @ 1:20- get time, desc 1-3
Check HR after 3rd set, then..
3 x 50 swim-kick in primary stroke @ 1:00 desc 1-3 to FAST
1. x 75 kick FAST FOR TIME with boards, should be fastest of the day
1:00 rest- CM go straight to LONG SWIM, then finish with the fin set
With fins,
24 x 25 @ :40- the usual in sets of 4, except...
1 x 50 swim FAST after every round of 4 x 25 (50 is @ 1:00)
Take fins off after 6th round, then...
1 x 200 drill-skulling by 25's
1:00 rest- IL skip long swim and go straight to pace set
LONG SWIM-
5 times through:
150- swim/drill by 25's, build the swim- except third 50 is all swim at 200 GP or faster
100 kick- 50 on back, 50 with boards- 2nd 50 FASTER than the 1st 50
100 swim IM, always STRONG, except last 25 is kick on back
Odd rounds primary stroke NO FREE
Even rounds free
1:00 rest, check HR
Until 5:30 p.m., finish up with...
4 x 100 swim free at pace @ 1:40 (or @ 1:50 for 1000 pace or 2:00 for 500 pace)
1 x 250 swim free with shnorkels, get time & desc 1-3 to something juicy!
:30 rest between sets, check HR
100 easy drill before you get out. Do an excellent job with your HW- and with drylands tonight. Get excited to race this weekend (or next) & have a great day!
1:00 rest
3 sets of:
2 x 50 drill/kick by 25's in primary stroke @ 1:00
1 x 75 kick with boards @ 1:20- get time, desc 1-3
Check HR after 3rd set, then..
3 x 50 swim-kick in primary stroke @ 1:00 desc 1-3 to FAST
1. x 75 kick FAST FOR TIME with boards, should be fastest of the day
1:00 rest- CM go straight to LONG SWIM, then finish with the fin set
With fins,
24 x 25 @ :40- the usual in sets of 4, except...
1 x 50 swim FAST after every round of 4 x 25 (50 is @ 1:00)
Take fins off after 6th round, then...
1 x 200 drill-skulling by 25's
1:00 rest- IL skip long swim and go straight to pace set
LONG SWIM-
5 times through:
150- swim/drill by 25's, build the swim- except third 50 is all swim at 200 GP or faster
100 kick- 50 on back, 50 with boards- 2nd 50 FASTER than the 1st 50
100 swim IM, always STRONG, except last 25 is kick on back
Odd rounds primary stroke NO FREE
Even rounds free
1:00 rest, check HR
Until 5:30 p.m., finish up with...
4 x 100 swim free at pace @ 1:40 (or @ 1:50 for 1000 pace or 2:00 for 500 pace)
1 x 250 swim free with shnorkels, get time & desc 1-3 to something juicy!
:30 rest between sets, check HR
100 easy drill before you get out. Do an excellent job with your HW- and with drylands tonight. Get excited to race this weekend (or next) & have a great day!
Tuesday Morning, March 13, 2018- AM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM drill- your choice, mix it up
1:00 rest
3 sets of:
2 x 50 drill/kick by 25's in primary stroke @ 1:00
1 x 75 kick with boards @ 1:20- get time, desc 1-3
Check HR after 3rd set, then..
3 x 50 swim-kick in primary stroke @ 1:00 desc 1-3 to FAST
1. x 75 kick FAST FOR TIME with boards, should be fastest of the day
1:00 rest
With fins, 24 x 25 @ :40- the usual in sets of 4, except...
1 x 50 swim FAST after every round of 4 x 25 (50 is @ 1:00)
Take find off after 6th round, then...
1 x 200 drill-skulling by 25's
1:00 rest
LONG SWIM-
5 times through:
150- swim/drill by 25's, build the swim- except third 50 is all swim at 200 GP or faster
100 kick- 50 on back, 50 with boards- 2nd 50 FASTER than the 1st 50
100 swim IM, always STRONG, except last 25 is kick on back
Odd rounds primary stroke NO FREE
Even rounds free
1:00 rest, check HR
Until 7:15 a.m., finish up with...
4 x 100 swim free at pace @ 1:40 (or @ 1:50 for 1000 pace or 2:00 for 500 pace)
1 x 250 swim free with shnorkels, get time & desc 1-3 to something juicy!
:30 rest between sets, check HR
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
3 sets of:
2 x 50 drill/kick by 25's in primary stroke @ 1:00
1 x 75 kick with boards @ 1:20- get time, desc 1-3
Check HR after 3rd set, then..
3 x 50 swim-kick in primary stroke @ 1:00 desc 1-3 to FAST
1. x 75 kick FAST FOR TIME with boards, should be fastest of the day
1:00 rest
With fins, 24 x 25 @ :40- the usual in sets of 4, except...
1 x 50 swim FAST after every round of 4 x 25 (50 is @ 1:00)
Take find off after 6th round, then...
1 x 200 drill-skulling by 25's
1:00 rest
LONG SWIM-
5 times through:
150- swim/drill by 25's, build the swim- except third 50 is all swim at 200 GP or faster
100 kick- 50 on back, 50 with boards- 2nd 50 FASTER than the 1st 50
100 swim IM, always STRONG, except last 25 is kick on back
Odd rounds primary stroke NO FREE
Even rounds free
1:00 rest, check HR
Until 7:15 a.m., finish up with...
4 x 100 swim free at pace @ 1:40 (or @ 1:50 for 1000 pace or 2:00 for 500 pace)
1 x 250 swim free with shnorkels, get time & desc 1-3 to something juicy!
:30 rest between sets, check HR
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, March 12, 2018
Monday Afternoon, March 12, 2018- PM Jr. Gold @ CM
1 x 600- 300 swim free, 300 reverse IM- go 3 reverse 100's IM drill
1:00 rest
3 x 50 catchup free drill @ 1:00
4 x 75 @ 1:20- drill-drill-kick (build) in primary stroke, NO FREE
3 x 100 @ 1:50- 25 choice fly drill, 50 2 kicks 1 pull breast drill, 25 kick on back FAST
:30 rest, check HR, then...
16 x 50 in sets of 4 as follows:
1&2, swim fly-breast by 25's @ :55
3&4, swim free br 3/5 by 25's @ :45
No rest between sets of 4- except :30 rest after 3rd set of 4, then last 4 @ :50 & :40
1:00 rest check HR
3 sets of:
2 x 100 @ 2:00 swim-kick by 50's in primary stroke NO FREE, desc 1-2
1 x 75 kick all out FAST for time free with boards @ 1:40 (target 100 Free best time)
2 x 100 kick on back desc 1-2 @ 1:50, #2 is IM by 25's
:10 extra rest
1 x BROKEN 100 kick with boards all FAST, 25-50-25 @ :10 rest (odd rounds free kick, 2nd round is NO FREE kick)
1:00 rest between sets, check HR
If there is time, finish up with...
25's partner kick @ :45, go 4 free with backward somersault at mid pool, and 4 NO FREE with forward somersault at mid pool- these should all be FAST so try to beat your partner on each 25!
100 easy drill before you get out. Do an excellent job with your HW tonight, get excite to race this weekend or next. Have a great day!
1:00 rest
3 x 50 catchup free drill @ 1:00
4 x 75 @ 1:20- drill-drill-kick (build) in primary stroke, NO FREE
3 x 100 @ 1:50- 25 choice fly drill, 50 2 kicks 1 pull breast drill, 25 kick on back FAST
:30 rest, check HR, then...
16 x 50 in sets of 4 as follows:
1&2, swim fly-breast by 25's @ :55
3&4, swim free br 3/5 by 25's @ :45
No rest between sets of 4- except :30 rest after 3rd set of 4, then last 4 @ :50 & :40
1:00 rest check HR
3 sets of:
2 x 100 @ 2:00 swim-kick by 50's in primary stroke NO FREE, desc 1-2
1 x 75 kick all out FAST for time free with boards @ 1:40 (target 100 Free best time)
2 x 100 kick on back desc 1-2 @ 1:50, #2 is IM by 25's
:10 extra rest
1 x BROKEN 100 kick with boards all FAST, 25-50-25 @ :10 rest (odd rounds free kick, 2nd round is NO FREE kick)
1:00 rest between sets, check HR
If there is time, finish up with...
25's partner kick @ :45, go 4 free with backward somersault at mid pool, and 4 NO FREE with forward somersault at mid pool- these should all be FAST so try to beat your partner on each 25!
100 easy drill before you get out. Do an excellent job with your HW tonight, get excite to race this weekend or next. Have a great day!
Sunday, March 11, 2018
Monday Morning, March 12, 2018- AM Jr. Gold @ CM & IL
1 x 600- 300 swim free, 300 reverse IM- go 3 reverse 100 IM's drill, except 2nd 100 is kick on back
1:00 rest
3 x 50 catchup free drill @ 1:00
4 x 75 drill-drill-kick on back (UDK past flags) NO FREE @ 1:20
3 x 100 @ 1:45- 25 choice fly drill, 50 2 kicks 1 pull breast drill, 25 choice kick build
16 x 50 in sets of 4 as follows:
1&2, swim fly-breast by 25's @ :50
3-4, swim free br 3/5 by 25's @ :40
*go the last 4 x 50's @ :45 & :35
1:00 rest after #16, check HR
With boards where necessary, 3 sets of:
2 x 100 swim-kick by 50's in primary stroke (NO FREE) desc 1-2 @ 1:50
1 x 75 kick all out FAST for time free with boards @ 1:40- target best time in SCY 100 Free
2 x 100 kick on back desc 1-2 @ 1:40- #2 is IM
1 x 100 BROKEN kick with boards- different from round to round
1:00 rest between rounds, check HR
After 3rd set, get right into
1 x 300 swim free with shnorkels (paddles or buoys- okay) @ 4:30
3 x 100 swim free br 3/5 by 50's @ 1:15
:15 extra rest
1 x 300 swim free with shnorkels (different paddles or buoys from 1st 300), FAST
Check HR
With fins, finish up with...
24 x 25 @ :40- 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
3 x 50 catchup free drill @ 1:00
4 x 75 drill-drill-kick on back (UDK past flags) NO FREE @ 1:20
3 x 100 @ 1:45- 25 choice fly drill, 50 2 kicks 1 pull breast drill, 25 choice kick build
16 x 50 in sets of 4 as follows:
1&2, swim fly-breast by 25's @ :50
3-4, swim free br 3/5 by 25's @ :40
*go the last 4 x 50's @ :45 & :35
1:00 rest after #16, check HR
With boards where necessary, 3 sets of:
2 x 100 swim-kick by 50's in primary stroke (NO FREE) desc 1-2 @ 1:50
1 x 75 kick all out FAST for time free with boards @ 1:40- target best time in SCY 100 Free
2 x 100 kick on back desc 1-2 @ 1:40- #2 is IM
1 x 100 BROKEN kick with boards- different from round to round
1:00 rest between rounds, check HR
After 3rd set, get right into
1 x 300 swim free with shnorkels (paddles or buoys- okay) @ 4:30
3 x 100 swim free br 3/5 by 50's @ 1:15
:15 extra rest
1 x 300 swim free with shnorkels (different paddles or buoys from 1st 300), FAST
Check HR
With fins, finish up with...
24 x 25 @ :40- 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!
Sunday, March 11, 2018- Combined Jr. Gold @ Ida Lee
1 x 600- 300 swim free, 300 reverse IM- each 75 is skull/drill/drill by 25's
1:00 rest
3 sets of:
2 x 50 drill @ 1:00, in primary stroke NO FREE
4 x 25 kick all FAST @ :45 with boards (@ :35 on back in 2nd set; @ :25 with boards in 3rd set)
Check HR after 3rd set, then...
1 x 300- 50 choice (skull, kick or drill), then 25 swim from a dive build to 200 set up speed (150 free, 150 primary stroke NO FREE)
1:00 rest, check HR
With fins, 6 sets of:
3 x x 25 @ :40- odds 15/10; 2nd one is swim build
2 x 50 swim-kick by 25 @ :55, desc 1-2 to FAST
:10 extra rest
1 x 75 swim FAST for time @ 1:30, same stroke as 25's & 50's
3rd & 6th sets are all kick FAST
Finish up with...
12 x 50 swim free/choice by 25's @ :50
Then work on starts.
100 easy drill before you get out. Make sure you're ready for school this week. Have a great day!
1:00 rest
3 sets of:
2 x 50 drill @ 1:00, in primary stroke NO FREE
4 x 25 kick all FAST @ :45 with boards (@ :35 on back in 2nd set; @ :25 with boards in 3rd set)
Check HR after 3rd set, then...
1 x 300- 50 choice (skull, kick or drill), then 25 swim from a dive build to 200 set up speed (150 free, 150 primary stroke NO FREE)
1:00 rest, check HR
With fins, 6 sets of:
3 x x 25 @ :40- odds 15/10; 2nd one is swim build
2 x 50 swim-kick by 25 @ :55, desc 1-2 to FAST
:10 extra rest
1 x 75 swim FAST for time @ 1:30, same stroke as 25's & 50's
3rd & 6th sets are all kick FAST
Finish up with...
12 x 50 swim free/choice by 25's @ :50
Then work on starts.
100 easy drill before you get out. Make sure you're ready for school this week. Have a great day!
Saturday, March 10, 2018
Saturday Morning, March 10, 2018- Combined Jr. Gold @ CM
After PMI...
1 x 600- 300 swim freestyle, 300 reverse IM drill/kick by 50's; then...
Warmup as you feel for 15-20 minutes, then...
6 x 75 25 fly pull with free kick, 50 choice drill/kick by 25's (build kick) @ 1:20
4 x 150 @ 2:45, 100 drill/swim (build the swim), then 50 kick with boards, desc 1-4
Check HR
TEST SET-
3 x 350 swim IM- 75 of each stroke, 50 kick free at the end @ 5:30, desc 1-3 to all out FAST
Until 10 a.m., finish up with...
2 x 100 @ 1:30- 25 swim primary stroke, 50 swim free br 3, 25 kick on back (@ 1:40 Lane 1?)
1 x 125 swim free br 3 @ 1:30 (@ 1:40 Lane 1)
:30 extra rest after even rounds, check HR.
100 easy drill before you get out. Remember, NO DRYLANDS today, AND regular Sunday Night workout schedule at Ida Lee resumes tomorrow night (6-7:30 p.m.). Do an excellent job with your HW this weekend and get excited to race at your meets. Have a great day!
1 x 600- 300 swim freestyle, 300 reverse IM drill/kick by 50's; then...
Warmup as you feel for 15-20 minutes, then...
6 x 75 25 fly pull with free kick, 50 choice drill/kick by 25's (build kick) @ 1:20
4 x 150 @ 2:45, 100 drill/swim (build the swim), then 50 kick with boards, desc 1-4
Check HR
TEST SET-
3 x 350 swim IM- 75 of each stroke, 50 kick free at the end @ 5:30, desc 1-3 to all out FAST
Until 10 a.m., finish up with...
2 x 100 @ 1:30- 25 swim primary stroke, 50 swim free br 3, 25 kick on back (@ 1:40 Lane 1?)
1 x 125 swim free br 3 @ 1:30 (@ 1:40 Lane 1)
:30 extra rest after even rounds, check HR.
100 easy drill before you get out. Remember, NO DRYLANDS today, AND regular Sunday Night workout schedule at Ida Lee resumes tomorrow night (6-7:30 p.m.). Do an excellent job with your HW this weekend and get excited to race at your meets. Have a great day!
Friday, March 9, 2018
Friday Morning, March 9, 2018- AM Jr. Gold @ CM
After Meet Warmup...
RACE DAY!!
Warmdown well before you get out. Do an excellent job in school today, and remember, NO DRYLANDS this weekend- and, regular workout at Ida Lee on Sunday Night. Have a great day!
RACE DAY!!
Warmdown well before you get out. Do an excellent job in school today, and remember, NO DRYLANDS this weekend- and, regular workout at Ida Lee on Sunday Night. Have a great day!
Thursday, March 8, 2018
Thursday, March 8, 2018- Combined Jr. Gold @ CM
1 x 600- 300 swim free, 200 reverse IM, 100 choice skulling
1:00 rest
4 x 100-
odds- fist free br 3, choice kick NO FREE on back (UDK past flags)- by 50's @ 1:45
evens- 25 swim free br 3 (build to FAST turn), 25 kick choice (build), 50 drill in primary stroke NO FREE- all @ 1:50
4 x 75 @ 1:20- 25 breast pull with free kick, 50 drill in primary stroke NO FREE
6 sets of:
2 x 25 @ :35- odds drill, evens swim build (odd rounds breaststroke, even rounds free)
1 x 50 kick @ :50 easy/FAST by 25's (odd rounds on back, even rounds with boards)
No rest between sets, check HR after 6th round
1:00 rest after 6th set
2 sets of (2nd set with fins, free):
3 x 150 swim desc 1-3 to FAST @ 3:00 (@ 2:40 in 2nd set)
100 drill/skull by 25's
4 x 100 swim desc 1-3, hold for #4 @ 1:50
100 drill/choice by 25's
5 x 50 swim desc 1-3, hold for #4&5, @ 1:10
200 easy drill/kick on back by 50's
100 easy drill before you get out. Do an excellent job with your HW tonight, and get excited to race in two weeks. Have a great day!
1:00 rest
4 x 100-
odds- fist free br 3, choice kick NO FREE on back (UDK past flags)- by 50's @ 1:45
evens- 25 swim free br 3 (build to FAST turn), 25 kick choice (build), 50 drill in primary stroke NO FREE- all @ 1:50
4 x 75 @ 1:20- 25 breast pull with free kick, 50 drill in primary stroke NO FREE
6 sets of:
2 x 25 @ :35- odds drill, evens swim build (odd rounds breaststroke, even rounds free)
1 x 50 kick @ :50 easy/FAST by 25's (odd rounds on back, even rounds with boards)
No rest between sets, check HR after 6th round
1:00 rest after 6th set
2 sets of (2nd set with fins, free):
3 x 150 swim desc 1-3 to FAST @ 3:00 (@ 2:40 in 2nd set)
100 drill/skull by 25's
4 x 100 swim desc 1-3, hold for #4 @ 1:50
100 drill/choice by 25's
5 x 50 swim desc 1-3, hold for #4&5, @ 1:10
200 easy drill/kick on back by 50's
100 easy drill before you get out. Do an excellent job with your HW tonight, and get excited to race in two weeks. Have a great day!
Thursday, March 8, 2018- AM Jr. Gold @ CM
1 x 600- 300 swim free, 200 reverse IM, 100 choice skulling
1:00 rest
4 x 100-
odds- fist free br 3, choice kick NO FREE on back (UDK past flags)- by 50's @ 1:45
evens- 25 swim free br 3 (build to FAST turn), 25 kick choice (build), 50 drill in primary stroke NO FREE- all @ 1:45
6 x 75 @ 1:15- 25 breast pull with free kick, 50 drill in primary stroke NO FREE
6 sets of:
2 x 25 @ :35- odds drill, evens swim build (odd rounds breaststroke, even rounds free)
1 x 50 kick @ :50 easy/FAST by 25's (odd rounds on back, even rounds with boards)
No rest between sets, check HR after 6th round
1:00 rest after 6th set
2 sets of (2nd set with fins, can be free):
3 x 150 swim desc 1-3 to FAST @ 3:00 (@ 2:40 in 2nd set)
100 drill/skull by 25's
4 x 100 swim desc 1-3, hold for #4 @ 1:45
100 drill/choice by 25's
5 x 50 swim desc 1-3, hold for #4&5, @ 1:10
200 easy drill/kick on back by 50's
Until 7:15 a.m., finish up with:
4 x 25 @ :35 fly drill (odd rounds) or partner kick with boards @ :45 (even rounds)
3 x 100 swim IM (last 25 kick free) @ 1:40 desc 1-3 (odd rounds) or pull free @ 1:30 desc (evens)
No rest between sets, check HR after 3rd 100 in each set.
100 easy drill before you get out. Do an excellent job in school today, get excited to race next weekend. Have a great day!
1:00 rest
4 x 100-
odds- fist free br 3, choice kick NO FREE on back (UDK past flags)- by 50's @ 1:45
evens- 25 swim free br 3 (build to FAST turn), 25 kick choice (build), 50 drill in primary stroke NO FREE- all @ 1:45
6 x 75 @ 1:15- 25 breast pull with free kick, 50 drill in primary stroke NO FREE
6 sets of:
2 x 25 @ :35- odds drill, evens swim build (odd rounds breaststroke, even rounds free)
1 x 50 kick @ :50 easy/FAST by 25's (odd rounds on back, even rounds with boards)
No rest between sets, check HR after 6th round
1:00 rest after 6th set
2 sets of (2nd set with fins, can be free):
3 x 150 swim desc 1-3 to FAST @ 3:00 (@ 2:40 in 2nd set)
100 drill/skull by 25's
4 x 100 swim desc 1-3, hold for #4 @ 1:45
100 drill/choice by 25's
5 x 50 swim desc 1-3, hold for #4&5, @ 1:10
200 easy drill/kick on back by 50's
Until 7:15 a.m., finish up with:
4 x 25 @ :35 fly drill (odd rounds) or partner kick with boards @ :45 (even rounds)
3 x 100 swim IM (last 25 kick free) @ 1:40 desc 1-3 (odd rounds) or pull free @ 1:30 desc (evens)
No rest between sets, check HR after 3rd 100 in each set.
100 easy drill before you get out. Do an excellent job in school today, get excited to race next weekend. Have a great day!
Wednesday, March 7, 2018
Wednesday, March 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 150 @ :10 rest-
odds, 50 ra2 la2 free drill, 25 breast kick on back
evens, 50 choice drill in primary stroke (NO FREE), 25 kick free on back build
Check HR, then everybody together...
15 x 50 @ :50 (or @ :55 if needed)-
1&2, swim free/primary by 25's desc 1-2
#3- all kick on back, focus on UDK's & hustle to make the interval
1:00 rest after #15, check HR, then...
3 x 200 kick @ 4:00-
100 choice on back, 100 IM with boards
Desc 1-3 to what you can; #3 should be FAST
1:00 rest, check HR
5 sets of:
3 x 100 swim free @ 1:25 (lane 1 @ 1:35)- strong neg split, except #2 is swim/kick on back by 50's
3 x 50 swim in primary stroke desc 1-3 @ 1:10 (3rd set can be freestyle on these 50's)
No rest between sets, check HR when you finish each round.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to race in two weeks. Have a great day!
1:00 rest
4 x 150 @ :10 rest-
odds, 50 ra2 la2 free drill, 25 breast kick on back
evens, 50 choice drill in primary stroke (NO FREE), 25 kick free on back build
Check HR, then everybody together...
15 x 50 @ :50 (or @ :55 if needed)-
1&2, swim free/primary by 25's desc 1-2
#3- all kick on back, focus on UDK's & hustle to make the interval
1:00 rest after #15, check HR, then...
3 x 200 kick @ 4:00-
100 choice on back, 100 IM with boards
Desc 1-3 to what you can; #3 should be FAST
1:00 rest, check HR
5 sets of:
3 x 100 swim free @ 1:25 (lane 1 @ 1:35)- strong neg split, except #2 is swim/kick on back by 50's
3 x 50 swim in primary stroke desc 1-3 @ 1:10 (3rd set can be freestyle on these 50's)
No rest between sets, check HR when you finish each round.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to race in two weeks. Have a great day!
Tuesday, March 6, 2018
Wednesday Morning, March , 2018- AM Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling, by 25's
1:00 rest
4 x 150 @ :10 rest-
odds, 50 ra2 la2 free drill, 25 breast kick on back
evens, 50 choice drill in primary stroke (NO FREE), 25 kick free on back build
Check HR, then everybody together...
15 x 50 @ :50 (or @ :55 if needed)-
1&2, swim free/primary by 25's desc 1-2
#3- all kick on back, focus on UDK's & hustle to make the interval
1:00 rest after #15, check HR
LONG SWIM-
1 x 2100 as follows:
700- primary stroke, swim/kick by 50's on odd 100's (desc); drill/swim by 25's on even 100's
700- IM, odd 100's are swim 75 IM, 25 kick free on back (desc); even 100's are IM transition by 50's
700- freestyle (straight swim on odd 100's desc to mile pace; swim/kick on back by 50's on even 100's)
Check HR
3 sets of:
4 x 75 swim "slide IM" @ 1:15 (#1 is fly/back/breast; #2 is back/breast/free; #3 is breast/free/fly, etc); go 3 x 75 @ 1:10 in 2nd set and 2 x 75 @ 1:05 in 3rd set
2 x 75 swim free with shnorkels @ 1:05; go 3 x 75 swim in 2nd set @ 1:00; go 4 x 75 @ :55
:30 rest between sets to check your HR
If there is time, finish up with...
24 x 25 with fins @ :40- the usual, in sets of4 (odd sets of 4 are free, even sets of 4 are NO FREE)
100 easy drill before you get out. Do an excellent job in school today & be sure to drink plenty of water. Have a great day!
1:00 rest
4 x 150 @ :10 rest-
odds, 50 ra2 la2 free drill, 25 breast kick on back
evens, 50 choice drill in primary stroke (NO FREE), 25 kick free on back build
Check HR, then everybody together...
15 x 50 @ :50 (or @ :55 if needed)-
1&2, swim free/primary by 25's desc 1-2
#3- all kick on back, focus on UDK's & hustle to make the interval
1:00 rest after #15, check HR
LONG SWIM-
1 x 2100 as follows:
700- primary stroke, swim/kick by 50's on odd 100's (desc); drill/swim by 25's on even 100's
700- IM, odd 100's are swim 75 IM, 25 kick free on back (desc); even 100's are IM transition by 50's
700- freestyle (straight swim on odd 100's desc to mile pace; swim/kick on back by 50's on even 100's)
Check HR
3 sets of:
4 x 75 swim "slide IM" @ 1:15 (#1 is fly/back/breast; #2 is back/breast/free; #3 is breast/free/fly, etc); go 3 x 75 @ 1:10 in 2nd set and 2 x 75 @ 1:05 in 3rd set
2 x 75 swim free with shnorkels @ 1:05; go 3 x 75 swim in 2nd set @ 1:00; go 4 x 75 @ :55
:30 rest between sets to check your HR
If there is time, finish up with...
24 x 25 with fins @ :40- the usual, in sets of4 (odd sets of 4 are free, even sets of 4 are NO FREE)
100 easy drill before you get out. Do an excellent job in school today & be sure to drink plenty of water. Have a great day!
Tuesday Afternoon, March 6, 2018- PM Jr. Gold @ CM & IL
1 x 600- 300 swim free, 300 reverse IM- each 100 is drill/kick by 50's (focus on UDK on kick)
1:00 rest
With fins,
25's fly drilling @ :35- different drill by rounds of 4 (focus on continuous dolphin kick, breathing at the front of the stroke)
1-4, 3 kicks 1 pull fly drill
5-8, 1/2 ra 1/2 la fly drill
9-12, fly pull with free kick
Take fins off, then everybody together...
8 x 25 swim fly, odds @ :35, evens @ :25
3 x 50 swim/kick fly by 25's @ 1:05, desc 1-3 to something juicy!
1:00 rest, check HR
CM- skip the next set & go straight to the Long Swim
2 sets of:
4 x 75 swim "slide IM" @ 1:15 (#1- fly-back-breast; #2- back-breast-free; #3- breast-free-fly, etc)
2 x 75 swim free with shnorkels @ 1:05 (@ 1:00 in 2nd set)
Can use paddles for the 75's free on 1st set.
Check HR after each round
IL- skip the Long Swim and go to the fin set
LONG SWIM-
1 x 2100 as follows:
700- primary stroke, swim/kick by 50's on odd 100's (desc); drill/swim by 25's on even 100's
700- IM, odd 100's are swim 75 IM, 25 kick free on back (desc); even 100's are IM transition by 50's
700- freestyle (straight swim on odd 100's desc to mile pace, swim/kick on back by 50's on even 100's)
Check HR
With fins, until 7:15 a.m., finish up with...
24 x 25 @ :40- the usual, in sets of 4
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands, get excited for your March meet. Have a great day!
1:00 rest
With fins,
25's fly drilling @ :35- different drill by rounds of 4 (focus on continuous dolphin kick, breathing at the front of the stroke)
1-4, 3 kicks 1 pull fly drill
5-8, 1/2 ra 1/2 la fly drill
9-12, fly pull with free kick
Take fins off, then everybody together...
8 x 25 swim fly, odds @ :35, evens @ :25
3 x 50 swim/kick fly by 25's @ 1:05, desc 1-3 to something juicy!
1:00 rest, check HR
CM- skip the next set & go straight to the Long Swim
2 sets of:
4 x 75 swim "slide IM" @ 1:15 (#1- fly-back-breast; #2- back-breast-free; #3- breast-free-fly, etc)
2 x 75 swim free with shnorkels @ 1:05 (@ 1:00 in 2nd set)
Can use paddles for the 75's free on 1st set.
Check HR after each round
IL- skip the Long Swim and go to the fin set
LONG SWIM-
1 x 2100 as follows:
700- primary stroke, swim/kick by 50's on odd 100's (desc); drill/swim by 25's on even 100's
700- IM, odd 100's are swim 75 IM, 25 kick free on back (desc); even 100's are IM transition by 50's
700- freestyle (straight swim on odd 100's desc to mile pace, swim/kick on back by 50's on even 100's)
Check HR
With fins, until 7:15 a.m., finish up with...
24 x 25 @ :40- the usual, in sets of 4
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands, get excited for your March meet. Have a great day!
Tuesday, March 6, 2018- AM Jr. Gold @ CM
1 x 600- 300 swim free, 300 reverse IM- each 100 is drill/kick by 50's (focus on UDK on kick)
1:00 rest
With fins,
25's fly drilling @ :35- different drill by rounds of 6
Take fins off, then
2 sets of:
4 x 25 swim fly @ :35 (@ :25 in 2nd set)
3 x 50 swim @ :55 (@ 1:05 in 2nd set)
No rest between sets.
3 sets of:
4 x 75 swim "slide IM" @ 1:15 (get :05 faster by round, but drop 1 x 75 in each round)
2 x 75 swim free with shnorkels @ 1:05 (get's :05 faster by round, but add 1 x 75 in each round)
Can use paddles for the 75's free on 1st set.
Check HR after each round
LONG SWIM-
1 x 2100 as follows:
700- primary stroke, swim/kick by 50's on odd 100's (desc); drill/swim by 25's on even 100's
700- IM, odd 100's are swim 75 IM, 25 kick free on back,desc; even 100's are IM transition by 50's
700- freestyle (go swim/kick on even 100's by 50's; straight swim on odd 100's desc to pace)
Check HR
With fins, until 7:15 a.m., finish up with...
24 x 25 @ :40- the usual, in sets of 4
100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Have a great day!
1:00 rest
With fins,
25's fly drilling @ :35- different drill by rounds of 6
Take fins off, then
2 sets of:
4 x 25 swim fly @ :35 (@ :25 in 2nd set)
3 x 50 swim @ :55 (@ 1:05 in 2nd set)
No rest between sets.
3 sets of:
4 x 75 swim "slide IM" @ 1:15 (get :05 faster by round, but drop 1 x 75 in each round)
2 x 75 swim free with shnorkels @ 1:05 (get's :05 faster by round, but add 1 x 75 in each round)
Can use paddles for the 75's free on 1st set.
Check HR after each round
LONG SWIM-
1 x 2100 as follows:
700- primary stroke, swim/kick by 50's on odd 100's (desc); drill/swim by 25's on even 100's
700- IM, odd 100's are swim 75 IM, 25 kick free on back,desc; even 100's are IM transition by 50's
700- freestyle (go swim/kick on even 100's by 50's; straight swim on odd 100's desc to pace)
Check HR
With fins, until 7:15 a.m., finish up with...
24 x 25 @ :40- the usual, in sets of 4
100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Have a great day!
Monday, March 5, 2018
Monday Afternoon, March 5, 2018- PM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling, by 25's
1:00 rest
3 x 100 drill/kick by 50's @ 1:50- odds are free, evens are NO FREE
3 x 100 25 swim free (build to FAST turn), 50 drill in primary stroke, 25 kick on back (build), all @ 1:50
2 x 125 @ 2:15, 50 swim (build)/drill in primary stroke, 75 drill/kick (build)/drill in 4th best stroke NO FREE
6 x 50 swim free/NO FREE by 25's, 2 @ :55 (desc 1-2), 1 @ :40
6 x 25 partner kick with forward ss at mid-pool @ :45, all FAST
1:00 rest, check HR
4 sets of:
3 x 100-
odds- 25 swim in primary stroke, 50 swim free br 3/5, 25 kick on back (build), @ 1:40, #2- swim free br 3 @ 1:15
3 x 50 swim/kick by 25's @ :55 in primary stroke (in even rounds, go in 4th best stroke @ :55), desc 1-3 to something juicy!
:10 extra rest, get boards
BROKEN 100 kick with boards- odd rounds go 25/50/25; even rounds go 2 x 50, all FAST
Check HR after each round; go 1 50 easy after the 2nd set.
If there is time (can pull free w/paddles & buoys in even rounds):
4 x 75's swim IM ("slide") @ 1:15, focus on UDK & tempo (free pull with shnorkels @ 1:05 in even sets.)
Continuously until 6:00 p.m.
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
3 x 100 drill/kick by 50's @ 1:50- odds are free, evens are NO FREE
3 x 100 25 swim free (build to FAST turn), 50 drill in primary stroke, 25 kick on back (build), all @ 1:50
2 x 125 @ 2:15, 50 swim (build)/drill in primary stroke, 75 drill/kick (build)/drill in 4th best stroke NO FREE
6 x 50 swim free/NO FREE by 25's, 2 @ :55 (desc 1-2), 1 @ :40
6 x 25 partner kick with forward ss at mid-pool @ :45, all FAST
1:00 rest, check HR
4 sets of:
3 x 100-
odds- 25 swim in primary stroke, 50 swim free br 3/5, 25 kick on back (build), @ 1:40, #2- swim free br 3 @ 1:15
3 x 50 swim/kick by 25's @ :55 in primary stroke (in even rounds, go in 4th best stroke @ :55), desc 1-3 to something juicy!
:10 extra rest, get boards
BROKEN 100 kick with boards- odd rounds go 25/50/25; even rounds go 2 x 50, all FAST
Check HR after each round; go 1 50 easy after the 2nd set.
If there is time (can pull free w/paddles & buoys in even rounds):
4 x 75's swim IM ("slide") @ 1:15, focus on UDK & tempo (free pull with shnorkels @ 1:05 in even sets.)
Continuously until 6:00 p.m.
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!
Monday Morning, March 5, 2018- AM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling, by 25's
1:00 rest
3 x 100 drill/kick by 50's @ 1:45- odds are free, evens are NO FREE
3 x 100 25 swim free (build to FAST turn), 50 drill in primary stroke, 25 kick on back (build), all @ 1:45
4 x 125 @ 2:15, 50 swim (build)/drill in primary stroke, 75 drill/kick (build)/drill in 4th best stroke NO FREE
9 x 50 swim free/NO FREE by 25's, 2 @ :50, 1 @ :35 (last 3, go 2 @ :45, 1 @ :30!?!)
1:00 rest, check HR
6 x 25 partner kick with forward ss at mid-pool @ :45, all FAST, then...
6 sets of:
3 x 100-
odds- 25 swim in primary stroke, 50 swim free br 3/5, 25 kick on back (build), @ 1:30
#2- swim free br 3 @ 1:10
3 x 50 swim/kick by 25's @ :50 in primary stroke (in even rounds, go in 4th best stroke @ :55), desc 1-3 to something juicy!
BROKEN 100 kick with boards- different by round, but FAST in every round
Check HR after each round.
Finish up with (can pull free w/paddles & buoys in even rounds):
4 x 75's swim IM ("slide") @ 1:15, focus on UDK & tempo (free pull with shnorkels @ 1:05 in even sets.)
Continuously until 7:15 a.m.
100 easy drill before you get out. Do an excellent job in school today and get excited for your March meet. Have a great day!
1:00 rest
3 x 100 drill/kick by 50's @ 1:45- odds are free, evens are NO FREE
3 x 100 25 swim free (build to FAST turn), 50 drill in primary stroke, 25 kick on back (build), all @ 1:45
4 x 125 @ 2:15, 50 swim (build)/drill in primary stroke, 75 drill/kick (build)/drill in 4th best stroke NO FREE
9 x 50 swim free/NO FREE by 25's, 2 @ :50, 1 @ :35 (last 3, go 2 @ :45, 1 @ :30!?!)
1:00 rest, check HR
6 x 25 partner kick with forward ss at mid-pool @ :45, all FAST, then...
6 sets of:
3 x 100-
odds- 25 swim in primary stroke, 50 swim free br 3/5, 25 kick on back (build), @ 1:30
#2- swim free br 3 @ 1:10
3 x 50 swim/kick by 25's @ :50 in primary stroke (in even rounds, go in 4th best stroke @ :55), desc 1-3 to something juicy!
BROKEN 100 kick with boards- different by round, but FAST in every round
Check HR after each round.
Finish up with (can pull free w/paddles & buoys in even rounds):
4 x 75's swim IM ("slide") @ 1:15, focus on UDK & tempo (free pull with shnorkels @ 1:05 in even sets.)
Continuously until 7:15 a.m.
100 easy drill before you get out. Do an excellent job in school today and get excited for your March meet. Have a great day!
Sunday, March 4, 2018
Sunday Morning, March 4, 2018- Combined Jr. Gold @ CM
After PMI, a quick hosedown for everybody, then...
1 x 600- 300 swim free, 200 reverse IM drill, then 100 choice skulling
:30 rest, check HR, then...
10-15 minutes to warmup on your own, be ready to go by 10:25 a.m.
Check HR
With boards where necessary (can split the lane, and go 2 at a time):
4 x 1/2 pool sprint kicks with boards @ :35
1 x 50 kick FAST for time on back @ 1:00
3 x 50 swim/kick on back (free in 1st set, primary NO FREE in 2nd set) @ :55 desc 1-3 to something juicy!
1 x 50 kick FAST for time with boards @ 1:00
No rest between sets, but check HR after each round, get your time
1:00 rest, then...
TEST SET:
1 x 400 kick FAST for time- 75 free, 25 NO FREE, all with boards, get your time.
Check HR
With fins, until 11 a.m., finish up with...
24 x 25 @ :40- the usual, in sets of 4
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. Remember what we went over today in PMI, start visualizing your races for your big March meets. Have a great day!
1 x 600- 300 swim free, 200 reverse IM drill, then 100 choice skulling
:30 rest, check HR, then...
10-15 minutes to warmup on your own, be ready to go by 10:25 a.m.
Check HR
With boards where necessary (can split the lane, and go 2 at a time):
4 x 1/2 pool sprint kicks with boards @ :35
1 x 50 kick FAST for time on back @ 1:00
3 x 50 swim/kick on back (free in 1st set, primary NO FREE in 2nd set) @ :55 desc 1-3 to something juicy!
1 x 50 kick FAST for time with boards @ 1:00
No rest between sets, but check HR after each round, get your time
1:00 rest, then...
TEST SET:
1 x 400 kick FAST for time- 75 free, 25 NO FREE, all with boards, get your time.
Check HR
With fins, until 11 a.m., finish up with...
24 x 25 @ :40- the usual, in sets of 4
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. Remember what we went over today in PMI, start visualizing your races for your big March meets. Have a great day!
Saturday, March 3, 2018
Saturday Morning, March 3, 2018- Jr. Gold (done on your own when & where you can)
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is skulling/drill/drill by 25's
1:00 rest
4 x 50 catchup free drill/choice kick on back @ 1:00- focus on keeping head still, feeling hips rotate
4 x 75 @ 1:20- 50 fist free drill br 3, 25 drill choice NO FREE; feel water on forearms on the fist drill
4 x 100 @ 1:45- 50 drill in primary stroke NO FREE, 50 kick on back- desc the kick 1-2's, focus on UDK.
:30 rest, check HR, then get ready...
9 x 50 swim free- 2 br 3/5 by 25's @ :45 (or @ :50 if needed), then 1 br 3 @ :35 (or @ :40)
9 x 50 swim IM order/free by 25's, go 2 @ :50, 1 @ :35 (or 2 @ :55, 1 @ :40); 1-3 are fly/free; 4-6 are back/free; 7-9 are breast/free- all by 25's
9 x 50 swim/kick on back by 25's as follows:
1-3 @ :55 (desc) fly/kick, then back/kick, then breast/kick by 25's
4-6 @ :50 (desc if you can), same as first 3 x 50's
7-9 @ :45- all free, unless you're feeling a little adventurous and you'd like to try IM (as above)
:30 rest to check HR, get shnorkels
With shnorkels, all @ :20 rest (and can use paddles for one of the 450's free):
1 x 450 swim free, desc the 150's 1-3 (can go hand touch at 300 to check time)
1 x 450 swim free as above (desc 150's, hand touch at 300), but FASTER
1 x 450 kick as follows:
150 IM order by 50's with boards
150 on back free (focus on UDK's past flags)
3 x 50 kick with boards in primary stroke @ :10 rest, all FAST
1:00 rest, check HR
If you have time...
Finish up with 50's "odds & evens" all @ :55 (go 6 in primary stroke, 4 choice- cycle through that until you have to get out- or up to 30 x 50; last 10 can be @ :50 if you'd like)
Odds- swim smooth, but FAST in & out of the turn;
evens- FAST breakout and FAST finish (1st & last 10 yards)'Make sure the fast part is FAST
100 easy drill before you get out. Thank your parents for getting to a pool today. I will miss working with all of you today, looking forward to our PMI and Test Set tomorrow (9:30-11:00 a.m. at Claude Moore). Have a great day!
1:00 rest
4 x 50 catchup free drill/choice kick on back @ 1:00- focus on keeping head still, feeling hips rotate
4 x 75 @ 1:20- 50 fist free drill br 3, 25 drill choice NO FREE; feel water on forearms on the fist drill
4 x 100 @ 1:45- 50 drill in primary stroke NO FREE, 50 kick on back- desc the kick 1-2's, focus on UDK.
:30 rest, check HR, then get ready...
9 x 50 swim free- 2 br 3/5 by 25's @ :45 (or @ :50 if needed), then 1 br 3 @ :35 (or @ :40)
9 x 50 swim IM order/free by 25's, go 2 @ :50, 1 @ :35 (or 2 @ :55, 1 @ :40); 1-3 are fly/free; 4-6 are back/free; 7-9 are breast/free- all by 25's
9 x 50 swim/kick on back by 25's as follows:
1-3 @ :55 (desc) fly/kick, then back/kick, then breast/kick by 25's
4-6 @ :50 (desc if you can), same as first 3 x 50's
7-9 @ :45- all free, unless you're feeling a little adventurous and you'd like to try IM (as above)
:30 rest to check HR, get shnorkels
With shnorkels, all @ :20 rest (and can use paddles for one of the 450's free):
1 x 450 swim free, desc the 150's 1-3 (can go hand touch at 300 to check time)
1 x 450 swim free as above (desc 150's, hand touch at 300), but FASTER
1 x 450 kick as follows:
150 IM order by 50's with boards
150 on back free (focus on UDK's past flags)
3 x 50 kick with boards in primary stroke @ :10 rest, all FAST
1:00 rest, check HR
If you have time...
Finish up with 50's "odds & evens" all @ :55 (go 6 in primary stroke, 4 choice- cycle through that until you have to get out- or up to 30 x 50; last 10 can be @ :50 if you'd like)
Odds- swim smooth, but FAST in & out of the turn;
evens- FAST breakout and FAST finish (1st & last 10 yards)'Make sure the fast part is FAST
100 easy drill before you get out. Thank your parents for getting to a pool today. I will miss working with all of you today, looking forward to our PMI and Test Set tomorrow (9:30-11:00 a.m. at Claude Moore). Have a great day!
Thursday, March 1, 2018
Thursday Afternoon, March 1, 2018- PM Jr. Gold @ CM & RH
1 x 600-300 swim free, 300 reverse IM- your choice on the IM
1:00 drill
2 sets of- all @ :10 rest:
1 x 100 drill-skulling by 25's
3 x 50 swim-kick by 25's, desc 1-3
1st set is free, 2nd set is NO FREE
Check HR, then everybody together
3 x 300 swim free @ 5:00 desc 1-3 to all out FAST
1:00 rest
2 sets of:
3 x 100 swim free at pace @ 1:50
1 x 50 swim FASTER than pace @ 1:00
2 x 100 at pace @ 1:50
2 x 50 FASTER than pace @ 1:00
1 x 100 at pace @ 1:50
3 x 50 FASTER than pace @ 1:00
1:00 rest between sets, check HR
Until 6:00 p.m., NO FREESTYLE:
4 x 25 kick FAST w/boards @ :45- add up times
1 x 100 kick on back FAST @ 1:40
2 x 100 swim/kick on back by 50's NO FREE @ 2:00 desc 1-2, get time
2 x 50 kick FAST with boards @ :10 rest, add up times, should be faster than 2nd 100 above.
1:00 rest between sets, check HR
Do an excellent job with your HW tonight and get excited for your March meet. Have a great day!
1:00 drill
2 sets of- all @ :10 rest:
1 x 100 drill-skulling by 25's
3 x 50 swim-kick by 25's, desc 1-3
1st set is free, 2nd set is NO FREE
Check HR, then everybody together
3 x 300 swim free @ 5:00 desc 1-3 to all out FAST
1:00 rest
2 sets of:
3 x 100 swim free at pace @ 1:50
1 x 50 swim FASTER than pace @ 1:00
2 x 100 at pace @ 1:50
2 x 50 FASTER than pace @ 1:00
1 x 100 at pace @ 1:50
3 x 50 FASTER than pace @ 1:00
1:00 rest between sets, check HR
Until 6:00 p.m., NO FREESTYLE:
4 x 25 kick FAST w/boards @ :45- add up times
1 x 100 kick on back FAST @ 1:40
2 x 100 swim/kick on back by 50's NO FREE @ 2:00 desc 1-2, get time
2 x 50 kick FAST with boards @ :10 rest, add up times, should be faster than 2nd 100 above.
1:00 rest between sets, check HR
Do an excellent job with your HW tonight and get excited for your March meet. Have a great day!
Thursday Morning, March 1, 2018- AM Jr. Gold @ CM
1 x 600-300 swim free, 300 reverse IM- your choice on the IM
1:00 drill
3 sets of- all @ :10 rest:
1 x 100 drill-skulling by 25's
3 x 50 swim-kick by 25's, desc 1-3
First 2 sets are free, 3rd set is NO FREE
Check HR, then
3 x 300 swim free @ 5:00 desc 1-3 to all out FAST
1:00 rest
2 sets of:
3 x 100 swim free at pace @ 1:40
1 x 50 swim FASTER than pace @ 1:00
2 x 100 at pace @ 1:40
2 x 50 FASTER than pace @ 1:00
1 x 100 at pace @ 1:40
3 x 50 FASTER than pace @ 1:00
1:00 rest between sets, check HR
Until 7:15 a.m., NO FREESTYLE:
4 x 25 kick FAST w/boards @ :40- add up times
1 x 100 kick on back FAST @ 1:30
2 x 100 swim/kick on back by 50's NO FREE @ 1:45 desc 1-2, get time
2 x 50 kick FAST with boards @ :10 rest, add up times
1:00 rest between sets, check HR
Do an excellent job in school today and get excited for RACE DAY tomorrow. Have a great day!
1:00 drill
3 sets of- all @ :10 rest:
1 x 100 drill-skulling by 25's
3 x 50 swim-kick by 25's, desc 1-3
First 2 sets are free, 3rd set is NO FREE
Check HR, then
3 x 300 swim free @ 5:00 desc 1-3 to all out FAST
1:00 rest
2 sets of:
3 x 100 swim free at pace @ 1:40
1 x 50 swim FASTER than pace @ 1:00
2 x 100 at pace @ 1:40
2 x 50 FASTER than pace @ 1:00
1 x 100 at pace @ 1:40
3 x 50 FASTER than pace @ 1:00
1:00 rest between sets, check HR
Until 7:15 a.m., NO FREESTYLE:
4 x 25 kick FAST w/boards @ :40- add up times
1 x 100 kick on back FAST @ 1:30
2 x 100 swim/kick on back by 50's NO FREE @ 1:45 desc 1-2, get time
2 x 50 kick FAST with boards @ :10 rest, add up times
1:00 rest between sets, check HR
Do an excellent job in school today and get excited for RACE DAY tomorrow. Have a great day!
Subscribe to:
Posts (Atom)